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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.
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.
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.
Heavy Hammer Gym