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" -
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!!!
Posts Tagged ‘No Training Partner’
Hypertrophy Mesocycle: Week 4: 7/13/16
Posted: July 15, 2016 in Announcements, Training JournalTags: #LiftingTour, Abdominals, ABs, Back, Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deltoids, Delts, Dumbbells, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym, Jesup Gym Equipment, Jesup IA, Lifting Straps, No Training Partner, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Straps, Traps, Triceps, Wednesday, Week 4
Week: 4
Date: Wednesday 7/13/16
Time: 10:45 am
Location: Heavy Hammer Gym
Training Partner: None
Working Sets:
Front Squat – 220x2x1/fail, 10/10 reps, 0 rating
Block Pull - 400x2x1/fail, 8/8 reps, 0 rating
DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps
Planks - Bodyweightx2x1/fail, 45/45 sec
Accessories:
Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps
Shrugs w/Straps - 255x3x3/fail - 12/12/12
Daily "Selfie" -
This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation. Jesup Gym in Jesup, IA only costs $1.00 to enter for the day. I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff. Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.
Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there. I feel like my deadlift setup is finally clicking. Hopefully I can translate this to pulling from the floor in my next strength cycle.
Video Coming Soon!!!
Heavy Hammer Gym 