Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":Crusaders: Bash at the Barefoot 2007 Cut-off. The was a high school reunion type of party I went to almost 10 years ago. Flip-flops... Back felt tight, but after a few sets of squats it started to loosen up. It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16
Posts Tagged ‘High School’
Training Journal – 1/3/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2004, AM Cardio, B.I.G, Back, BIG, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, High School, Hypertrophy, Hypertrophy Block, Lat Day, Lats, PM Workout, Quads, Selfie, Show Choir, Shrugs, Sunday, WITCC
Sunday – Quads/Back/Calves
AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym
PM Hypertrophy @ B.I.G.
Front Squat – 210x2x10
Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)
Dumbbell Shrugs – 100x2x20
Standing Calf Raise (machine) – #42x3x20
Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym. I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004. Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party. They are very comfy and warm, but too long. I have to roll up the bottoms a good 3-4 inches in order to function in them.
Heavy Hammer Gym 