Heavy Hammer Gym

Dynamic Squat

Dynamic Squat – 60% x 3 reps x 8 sets – 285 lbs

Straight Leg Deadlift – 50% x 15 reps x 3 sets – 120 lbs

Leg Extension/Curl – 50% x 12 reps x 3 sets – 95 lbs

One Leg Calf Raise – 50% x 25 reps x 3 sets – 145 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

Dynamic Squat

Dynamic Squat – 60% x3 reps x8 sets – 275 lbs

Straight Leg Deadlift – 50% x15 reps x3 sets – 115 lbs

Leg Extension/Curl – 50% x12 reps x3 sets – 90/90 lbs

Calf Raise – 50% x25 reps x3 sets – 135 lbs

Reverse Hyperextension – Bodyweight x12 reps x3 sets

Today my wife decided that she wanted to start lifting weights so I helped her a lot before my workout in the morning.

Dynamic Squat

AM: Leg Extension/Curl – 50% x 12 reps x 3 sets – 80 lbs/80 lbs

PM: Speed Squat – 60% x 3 reps x 8 sets – 280 lbs

Straight Leg Deadlift – 50% x 15 reps x 3 sets – 110 lbs

Calf Raise (One-Leg) – 50% x 25 reps x 3 sets – 120 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

I also started a profile on Bodyspace to track my workouts.  I am going to see how well it works then tell you guys more about it.

Dynamic Squat

AM:

Straight Leg Deadlift – 50% x 15 reps x 3 sets – 100 lbs

Leg Extension/Curl – 50% x 12 reps x 3 sets – 85 lbs

Calf Raise (one leg) – 50% x 25 reps x 3 sets – 100 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

PM:

Bench Press – 135 x 10 x 3, 155 x 10 x 1, 185 x 10 x 1

Speed Squat – 60% x 3 reps x 8 sets – 30 sec rest for 4 sets, 1 min for 4 sets – 275 lbs

Dynamic Squat Day:

Speed Squat – 60% x 2 reps x 8 sets – 245 lbs

Straight Leg Deadlift – 50% x 12 reps x 3 sets – 105 lbs

Leg Extension/Leg Curl Superset – 50% x 12 reps x 3 sets – 85 lbs

Calf Raise – 50% x 25 reps x 3 sets – 200 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets