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I am switching up what days I do certain exercises so I can train at the Big Iron Gym with the guys who will push me harder. Here is what I did today. Still feeling sick.
Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets with 30 sec rest – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 215 lbs
Overhead Triceps Extension – 50% x 8 reps x 3 sets – 60 lbs, 80 lbs x 2
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs
Some videos will be posted later.
Due to Christmas festivities I didn’t have time to workout on Christmas Eve. Therefore, I did, basically, 1 1/2 workouts today on Christmas morning!
Dynamic Overhead Press – 70% x 3 reps x 8 sets – 145 lbs
Bench Press – 60% x 12 reps x 3 sets – 210 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 90 lbs (miscounted, it should have only been 80 lbs, oh well.)
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raises – 50% x 12 reps x 3 sets – 25 lbs
Upright Row – 60% x 12 reps x 3 sets – 90 lbs
Barbell Pullover – 60% x 10 reps x 3 sets – 80 lbs
Dumbbell Biceps Curl – 60% x Fail x 3 sets – Alternate 35 lbs x 15, Hammer 35 lbs x 15, 35 x 8
Abdominal Crunch – Bodyweight x 30 reps x 3 sets
I did all of this while watching Strongman TV in the background. Compliments of http://www.startingstrongman.com
Dynamic Overhead Press
Dynamic Overhead Press – 60% x 3 reps x 8 sets – 120 lbs
Bench Press – 60% x 12 reps x 3 sets – 205 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 75 lbs
Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 25 lbs
Dynamic Overhead Press
Speed Overhead Press – 60% x 3 reps x 8 sets w/30 sec-60 sec rest – 115 lbs
Bench Press – 60% x 12 reps x 3 sets – 200 lbs
Lying Tricep Extension – 50% x 8 reps x 3 sets – 70 lbs
Dumbbell Fly – 50% x 12 reps x 3 sets – 20 lbs
Dumbbell Lateral Raise – 50% x 12 reps x 3 sets – 20 lbs
Heavy Hammer Gym 