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Thursday – Hamstring/Back
Sumo Deadlift – 310x4x8
Stiff Leg Deadlift – 185x5x8
Seated Row – 85x5x8
Barbell Shrug Behind – 185x5x8
Daily “Selfie” – This is a t-shirt from the 8th annual Lewis and Clark Jazz Festival. This is the festival that I coordinate for my school. This year will mark the 10th annual as well as my 6th festival experience. 
Thursday – Hamstrings/Back
Sumo Deadlift – 300x4x8
Stiff Leg Deadlift – 175x4x8
Seated Row – 75x4x8
Barbell Shrug – 175x4x8
MAS Wrestling – did a little MAS Wrestling at school with the Comet Strength Club I started. Worked on some grip and technique.
Daily “Selfie” – This is in support of my favorite team of all time…the Notre Dame Fighting Irish! Probably one of the best and most storied football teams and schools in American history. To all all the “haters” out there, (you know who you are *cough, cough ISU sucks cough, cough*) just stop being jealous and get over it.
Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)
Sumo Deadlift – 275x3x9 (This is coming along nicely. I hope I can work up to a max higher than my conventional)
Stiff Leg Deadlift – 155x3x9
Seated Rows – 60x3x9
Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)
Standing Calf Raises – 375x3x12
Dumbbell Bench Press – 50x3x9
Spoto Press – 155x3x9
Preacher Curl Machine – 90x3x9
Standing Skull Crushers – 75x3x9 (used EZ Bar)
Wrist Curl/Extension – 17x3x9
Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.” I really liked seeing workout slogans/pictures on t-shirts at Walmart. 
Thursday – Hamstrings, Back, Calves
Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good. I might switch my competition DL style to sumo and use conventional in 1 training block.
Stiff Leg Deadlift – 135x2x10
Seated Row – 50x2x10 – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.
Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps. I did this and counted all 3 grips as 1 set. So, technically, I did 2 sets of 30 reps.
Standing Calf Raises – 275x2x10
Daily “Selfie” – This is my Gorilla Bench T-shirt. I won it in a Facebook Give-Away. One of my favorite shirts. Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla. You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: http://www.gorillabench.com/index.html
Heavy Hammer Gym 