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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.
Sorry it has been so long since I have posted. Getting ready for our annual Jazz Festival has been a lot of work and very time consuming. I haven’t missed any training days, but I haven’t had any time to post. Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post. So…here it goes:
2/1/16 – Monday – Heavy Bench Day
Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)
Incline Bench Press – 195x3x10
Dumbbell Bench Press – 60x3x12
Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)
2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!
2/3/16 – Wednesday – Overhead Press Day
Overhead Press – 145x3x10, 165x1x2, 175x1x1
Upright Rows – 95x3x10
Kaz Shrugs – 135x3x30
2/4/16 – Thursday – Deadlift Day
AM Cardio – 6.1 mi / 15 min.
Deadlift – 290x3x6, 315x3x5
Seated Row – 135x3x10
Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)
2/5/16 – Friday – Light Bench Day
Bench Press – 175x3x10
Slingshot Bench Press – 225x1x10
Close Grip Bench Press – 135x3x10
2/7/16 – Sunday – Heavy Squat Day
High(er) Bar Squats – 400x6x2
Low Bar Squats – 225x2x3 (trying to get back into a power squat form)
2/8/16 – Monday – Heavy Bench Day
Bench Press – 250x3x10, 275x1x2, 300x1x1
Dumbbell Bench Press – 60x3x12
Cable Flys – 25x3x12
Tricep Extensions – 40x3x12
2/9/16 – Tuesday – Light Squat Day
Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set. not sure what happened, but I couldn’t hardly walk for the next 2 days. maybe overworked it last Sunday)
2/10/16 – Wednesday – Overhead Press Day
Overhead Press – 150x3x10, 170x1x2, 180x1x1
Push Press – 225x3x1
Behind-the-Back Shrugs – 140x3x20
2/11/16 – Thursday – Deadlift Day
Sumo Deadlift – 340x6x4
Seated Rows – 75x3x10
2/12/16 – Friday – Light Bench Day
Bench Press – 135x3x10
Tricep Extensions – 50x3x12
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. 
Heavy Hammer Gym