Posts Tagged ‘Forearms’

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

Week: 1

Date: Monday 6/20/16

Time: 2:00 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 175x3x3/fail, 12/12/12 reps, 1 rating (easy, will be manually moving up weight next week)

Front Squat – 200x2x3/fail, 8/7 reps, 0 rating (normal)

Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps

Crunches – bodyweightx2x3/fail, 20/20 reps


Hammer Curl/Tricep Ext superset – 25/55x3x3/fail, 12/10/12 reps

Calf Raise – bodyweightx9x6

Barbell Wrist Curl/Ext – 45x3x10