Posts Tagged ‘Lever Belt’

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

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Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

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This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!
Week: 4

Date: Tuesday 7/12/16

Time: 1:00 pm

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 35/35 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps

Calf Raise - 325x4x25 - 25/25/25/25 reps

Daily "Selfie" - 

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This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting.  Stretchy and light weight.  Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.

Volume has still been too high for my legs.  Program cut out my Front Squats again for today.  Hopefully tomorrow they will go well.  Tried to do some benching with my belt on to see how that felt.  I actually kind of liked the extra pressure.  Maybe if I had a single pronged, 10mm belt it would feel a little better.  This 13mm lever is a  little thick for benching.


Here is the link to the video - 
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16

Wednesday – Shoulders/Arms

Overhead Press – was supposed to do 165x5x8, just wasn’t happening.  I tried dropping it to 155x4x8 like I did last week and couldn’t do that either.  I ended up doing 155x4x5

Seated Dumbbell Press – 50x5x8

Hammer Curls – 30x5x8

Dips – bwx5x8

Daily “Selfie” – This is yet another Bro-tank from Wal-mart.  This one has one of the infamous predators on it, a great white shark.  Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt.  I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com.  I bought it about a year ago when it was on sale for around $80.00.  20151209_053456.jpg

Tuesday – Quads, Back, Calves

Front Squat – 145x3x9

Bent Over Row – 145x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 355x3x20

Daily “Selfie” – This my Iowa’s Strongest Man T-shirt that I purchased at the Quad City Strength and Fitness Expo.  I hope to maybe compete in Iowa’s Strongest Man someday.  I am also wearing my Elitefts Strong(er) Lever Belt.  I might have to get another one.  I have lost so much weight that I don’t really have a way to make it smaller anymore.

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