Posts Tagged ‘EZ Bar’

Monday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Incline Bench Press – 190x4x8

EZ Bar Curl – 80x4x8

Close Grip Bench Press – 205x4x8

Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)

Daily “Selfie” – This is my Hodor shirt.  Hodor is a character in Game of Thrones.  He only says his name. That makes it funny…duh! Also, I got this at a thrift store.

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Second Daily “Selfie” – I am pretty proud of these.  These are the first images I have tried using filters on.  Also, they are the first pictures that actually show off the work I have been putting in in the gym.

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Monday – Chest / Arms

AM Cardio – 15 min / 6.5 mi @ H.H.G.

PM Hypertrophy @ B.I.G.

Dumbbell Bench Press – 65x3x9

Incline Bench Press – 185x3x9

EZ Bar Curl – 70x3x9 (seemed really hard today)

Close Grip Bench Press – 200x3x9

Shoulder Complex – 10x3x9

No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.

 

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Monday – Chest/Arms

Dumbbell Bench Press – 62x2x10

Incline Bench Press – 175x2x10 (This was really hard.  Couldn’t seem to find the right position for the bench or rack height.  I could prop my feet on anything to get a solid base.  I am going to try that weight again next time after I figure out how to get it set up better.)

EZ Bar Curl – 95x2x10

Close Grip Bench Press – 195x2x10

Shoulder Complex – 5x2x10

Daily “Selfie” – This is one of my Christmas presents.  It is a t-shirt with one of my favorite hero/anti-heros, the Hulk.2015-12-28-18.56.37.jpg.jpeg

 

Monday – Chest/Arms

Finally got down to Shawn Frankl’s Big Iron Gym.  It felt great to be back.  A bunch of the guys are preparing for a meet in January so there was a lot of benching going on. I was lucky to be able to snag a bench and watch a ton of weight being moved.

Bench Press – 135×10, 185×10, 225x2x5, 275x2x3, 300×1, 315×1

EZ Bar Curl – 40×10, 45×10,50×10, 55×10, 60×10

Daily “Selfie” – Forgot again…

This deload week has been funny.  I maxed on bench and deadlift on Monday and Tuesday to prepare for the CSC Lift-a-thon.  I didn’t get a chance to workout on Wednesday, Thursday, or Friday.  I did get to lift today, but I didn’t do my prescribed workout.  I am going to chalk this deload week up to needing to re-focus mentally.  Here is what I did:

Bench Press – 135x3x10

EZ Bar Curls – 75x5x10

French Presses – 75x5x10

While I worked out I watched Mark “Smelly” Bell and Silent Mike at supertraining06 on Youtube.  Here is a link:

https://www.youtube.com/channel/UCLPy6BEgH1fD3DOgwX-x_Hg

Daily “Selfie” – Forgot to take one today… 😦

Monday – Chest/Arms

Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I  thought I would train a little differently than programed.  Probably shouldn’t have.

Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)

EZ Curls – 95x4x8 (used the Arm Blaster as well)

Daily “Selfie” – This is one of my old school Notre Dame shirts.  Again, like a previous post, one of the most storied schools in U.S. history.  Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign.  It reminds me that in order to succeed and be a champion I have to train like a champion.  Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps.  2015-12-14-05.54.03.jpg.jpeg

Monday – Chest/Arms

Dumbbell Bench Press – 50x5x8

Incline Bench Press – 165x5x8

EZ Bar Curl – 85x5x8

Shoulder Complex – 5x5x8

Daily “Selfie” – This is my Toughest shirt (yes, I know…hahaha). I got this shirt at the Quad City Strength and Fitness Expo this summer. Tugfest is a giant game of tug-of-war.  You can find more about it here: http://www.tugfest.com/history.  I want to compete in this someday. Again, also pictured are my SBD Elbow Sleeves and Inzer wraps.2015-12-07-05.48.05.jpg.jpeg

Monday – Chest/Arms

Dumbbell Bench Press – 50x4x8

Incline Bench Press – 155x4x8

EZ Bar Curls – 75x4x8

Close Grip Bench Press – 185x4x8

Shoulder Complex – 5x4x8

Daily “Selfie” – This is my Hulk T-Shirt. It is one of my favorite shirts.  Fits great and features my favorite Marvel hero/anti-hero.  Also in the picture you can see my awesome SBD Elbow Sleeves and my old Red and Black Inzer Z Wrist Wraps.2015-11-30-19.09.09.jpg.jpeg

Monday – Chest/Arms

Dumbbell Bench Press – 30x3xx9

Incline Bench Press – 135x3x9

EZ Bar Curl – 75x3x9

Close Grip Bench Press – 175x3x9

Shoulder Complex – 5x3x9

Daily “Selfie” – This is one of my Big Iron Nation T-shirts.  This is in support of Shawn Frankl’s Big Iron Gym (and to a lesser extent the Big Iron Compound in Omaha, NE). One of my favorite shirts because it is great for training in, but also looks nice to wear out.wpid-20151123_053226.jpg

Monday – Chest/Arms

Dumbbell Bench Press – 25x1x10, 30x1x10

Incline Bench Press – 95x1x10, 115x1x10

EZ Bar Curl – 45x1x10, 65x1x10

Close Grip Bench Press – 135x1x10, 155x1x10

Shoulder Complex (front raise x10, lateral raise x10, rear deltoid raise x10) – 5lbs x2 sets

I kept everything light for this workout.  Since I am just getting into doing Hypertrophy training I didn’t want to choose to heavy of weights and burn myself out or injure myself.  I am planning on adding 1 set of 10 each week and increasing the weight by 5 lbs each week if I can.