Posts Tagged ‘Legs’

Warm Ups: 170×5, 215×5, 255×3

Main: 300×3, 340×3, 385×4 (video, bad angle)

Boring But Big: 215x4x10

Leg Extensions: 75x3x10

Bodyweight: 220

Blood Pressure 106/70

Featured #dailyselfie: OBGYM camp hat, J.B. Boss powerlifting t-shirt, sister and brother-in-law.

(Top set, bad angle, not to depth on last 2 reps)

Advertisements

(Video main sets: 280×5, 320×5, 365×5)

My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)

Warm Ups 170×5, 215×5, 255×5

Main 280×5, 320×5, 365×5

Boring But Big 215x5x10

Dip Belt Calf Raise 70x5x20

Leg Extension 75x3x10

Bodyweight 220.6 lbs

Blood Pressure 106/74

#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.

Week: 2

Date: Tuesday 6/28/16

Time: 10:30 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating

Block Pull – 385x2x3/fail, 7/10 reps, 0 rating

DB Lateral Raise - 20x2x3/fail, 12/12 reps

Planks – bodyweightx3x35sec

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps

Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps)

Daily "Selfie":

wp-1467219547500.jpg

Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops...

I watched out for my back on Front squats and especially on Block Pulls.  I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it.  This allowed me to get into a good position while still giving me enough back protection.  (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.)

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Week: 2

Date: Monday 6/27/16

Time: 11:00 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating

Front Squat – 210x1x3/fail, 12 reps, 0 rating

Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps

BB Wrist Curl/Ext. – 50x3x3/fail

Calf Raises - Bodyweight+20x3x30

Daily "Selfie":

wp-1467052908516.jpg


Kicking Mass & Taking Names Cut-off.  This was our summer volleyball shirt from last year.  Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school.

Back felt much better.  I did a 10 min back stretching video before the workout and it really helped.  I might work that in a few times a week now.  Bench press is still feeling really easy while squats are getting harder.  I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme.  Hopefully that will get better and better.

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16
Week: 1

Date: Tuesday 6/21/16

Time: 6:30 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Front Squat – 200x5x3/fail, 8/8/7/7/7 reps, 0 rating

Block Pull – 365x2x3/fail, 7/8 reps, 0 rating

DB Lateral Raise – 20x2x3/fail, 12/12 reps

Planks – bodyweightx2, 30sec/30sec

Accessories:

Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps

Shrugs w/straps (used new Ludus Magnus straps from www.wenningstrength.com ) – 225x3x3/fail, 12/12/12

wp-1466558794478.jpg

wp-1466560815574.jpg

Daily "Selfie":

wp-1466560750950.jpg
Tough As Nails T-shirt.  Flip-Flops...

I feel that this new style of full-body hypertrophy training is going to kill me.  I have never trained this way before.  I hate reps higher than 5 (I am a powerlifter you know). This is going to take some getting used to.  That being said, I have been having fun with some new exercises and have actually been hitting most of my reps.  I feel that this training will really help with my muscular endurance (not a lot of endurance, but better than what I currently have) and give me some GAINZ in the muscle size department.  My quads are sore after two days of front squats, but not as bad as I thought they would be.  Maybe they will be worse tomorrow.

Here is a link to the video of my training on my YouTube channel:
https://www.youtube.com/watch?v=Fu__D3O2-lc