No Daily “Selfie” | Heavy Hammer Gym

Posts Tagged ‘No Daily “Selfie”’

Training Journal: 10-19-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 2-board, Bench, Bench Press, DB Lateral Raise, Gorilla Bench, How Much Ya Bench, No Daily "Selfie", rear raise, Side Raise, ugly rep, Video

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

Training Journal: 10/14/18

Posted: October 15, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 5th Set, @nick_benni, AMRAP, Back, DB Rows, DB Shrugs, Glutes, Hamstrings, Heavy Hammer Gym, Hyperextensions, Kids, Lats, MC1mc2SQ, Nick Bennigsdorf, No Daily "Selfie", No Spotter, Quads, Self-Spotting, Squat, Training Journal, Traps, Uff Da, Video

MC1mc2SQ

Today was squat day at the Heavy Hammer Gym…but I had to do it without my trusty training partner Nick (@nick_benni on Instagram). However, I did have the help of my 4 year old and my 2 year old constantly talking to me and asking me questions during my AMRAP…”Uff Da” (the proper Scandinavian spelling, lol). Here is what went down tonight:

Squats: 315x4x2, AMRAP 315×10 (no wraps or sleeves)

Incline Bench Reverse Hyperextensions: Just bodyweight for now (currently sitting around 220lbs after a couple weeks of higher carbs. Getting back into low carb, high fat tomorrow)

Incline Bench Dumbbell Rows: 20x1x20, 25x2x20

Incline Bench Dumbbell Shrugs: 20x1x20, 25x2x20

Calf Raises (on Hack Squat Machine): 305x5x10

Sorry there is no #dailyselfie, but there is a video this time. Hope you enjoy. Comment if you would like to critique my form. (I cut a lot of reps high on the AMRAP. I guess I was nervous without my spotter there.)

Hypertrophy Mesocycle #2 – 7/25-29/16

Posted: August 7, 2016 in Announcements, Training Journal
Tags: 2nd Time, Barbell, Biceps, Calves, Crunch, Curl, DB, Deadlift, EZ Bar, Face Pulls, Flyes, Heavy Hammer Gym, High Bar, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Incline BP, Leaning Skull Crusher, Nick Bennigsdorf, No Daily "Selfie", No Video, Renaissance Hypertrophy, Reverse Curl, Rows, Squat, Stiff Legged DL, Traps, Triceps, Upright Rows, Week 1, Wrist Roller

Week: 1

Date: 7/25-29/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/25/16

Working Sets:

Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating

High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating

Barbell Bent Row - 130x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35 reps

Accessories: 

Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps

Face Pulls - 55x3x3/fail, 12/12/12 reps

7/26/16

Working Sets:

High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating

Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Planks - Bodyweightx2x45sec

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps

Wrist Roller - 50x2

Calf Raises - 35x2x3/fail, 30/30 reps

7/27/16

Working Sets:

DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating

Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Accessories:

Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps

Face Pulls - 60x3x3/fail, 12/12/12 reps

7/28/16 - My 31st Birthday!!!

Working Sets:

Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating

Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating

DB Lateral Raise- 25x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35

Accessories:

Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps

Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps

Calf Raises - 35x3x3/fail, 30/30/30 reps

7/29/16

Working Sets:

Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating

Incline Bench Press - 175x2x6, +1 rating

Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps

DB Lateral Raise - 25x2x3/fail, 12/12 reps

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps

Face Pulls - 55x2x3/fail, 12/12/12 reps

Daily "Selfie" - None


This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program.  It was actually quite a difficult first week after having such a "nice" deload week.  The weights just seemed really heavy for some reason.

No Video of this week...sorry.

Hypertrophy Mesocycle: 7/15/16

Posted: July 30, 2016 in Training Journal
Tags: Abdominals, ABs, Back, Barbell, BB, Biceps, Block Pulls, Crunch, Deadlift, Deadlift Blocks, Deltoids, Friday, Good Morning, Hammer, Hammer Curl, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Low Bar, Mesocycle, No Daily "Selfie", No Video, Renaissance Hypertrophy, Traps, Triceps, Upright Rows

Week: 4

Date:Friday 7/15/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating

Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 34/34

Accessories:

Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps

Daily "Selfie" - None

My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.

Training Journal – 1/18/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: AM Cardio, AM Workout, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, BP, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Shoulder pain, Shoulders, Training, Training Journal

Monday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ B.I.G.

Dumbbell Bench Press – 80x5x8

Incline Bench Press – 195x5x8

EZ Bar Curl – 70x5x8

Shoulder Complex – 10x5x8

Close Grip Bench Press – 215x3x8 (shoulder started to hurt so I shut it down)

No Daily “Selfie”

Training Journal – 1/17/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", PM Workout, Quads, Training, Training Journal, Traps

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 225x4x8

Straight Arm Pulldown – 75x4x8

Dumbbell Shrug – 50x4x20 with 20sec holds on last rep

Standing Calf Raises – 405x4x8

No Daily “Selfie”

Training Journal – 1/15/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: AM Cardio, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, DB, Dumbbells, Floor, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", PM Workout, Preacher, Training, Training Journal

Friday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Floor Bench Press – 205x4x8

Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)

French Press – 100x4x8 (I need to work on my form)

No Daily “Selfie”

Training Journal – 1/14/16

Posted: January 15, 2016 in Announcements, Training Journal
Tags: Back, Calves, Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Row, Rows, Shrugs, Sumo, Training, Training Journal

Thursday – Hamstrings / Back / Calves

AM Cardio – None

AM Hypertrophy – H.H.G.

Sumo Deadlift – 320x4x8

Stiff Leg Deadlift – 195x4x8

Seated Row – 100x4x8

Barbell Shrug – 195x4x8

No Daily “Selfie”

Training Journal – 1/12/16

Posted: January 15, 2016 in Announcements, Training Journal
Tags: Back, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Leg Press, No Cardio, No Daily "Selfie", Quads, Rows, Shrugs, Training, Training Journal

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ B.I.G.

Front Squat – 220x4x8

Bent Over Row – 190x4x8

Dumbbell Shrugs – 100x4x10

Leg Press Calf Raises- 405x4x25

No Daily “Selfie”

Training Journal – 1/10/16

Posted: January 10, 2016 in Announcements, Training Journal
Tags: B.I.G, Back, BIG, Big Iron Gym, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", Quads, Shrugs, Training, Training Journal

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Front Squats – 215x3x9

Straight Arm Pulldowns – #9 (not sure on weights)

Dumbbell Shrugs – 100x3x20

Standing Calf Raises (Machine) – #44x3x20

No Daily “Selfie”

	Derrick Crass on DIY – Deadlift Bloc…
	Karmen on I’m Back!!!
	juniorhvyhmmr on Strength Week 11 – …
	Laurie on Strength Week 11 – …
	juniorhvyhmmr on Heavy Hammer Gym remodele…

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Posts Tagged ‘No Daily “Selfie”’

Training Journal: 10-19-18

Training Journal: 10/14/18

Hypertrophy Mesocycle #2 – 7/25-29/16

Hypertrophy Mesocycle: 7/15/16

Training Journal – 1/18/16

Training Journal – 1/17/16

Training Journal – 1/15/16

Training Journal – 1/14/16

Training Journal – 1/12/16

Training Journal – 1/10/16

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