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| juniorhvyhmmr on Heavy Hammer Gym remodele… |
Monday – Chest/Arms
Dumbbell Bench Press – 30x3xx9
Incline Bench Press – 135x3x9
EZ Bar Curl – 75x3x9
Close Grip Bench Press – 175x3x9
Shoulder Complex – 5x3x9
Daily “Selfie” – This is one of my Big Iron Nation T-shirts. This is in support of Shawn Frankl’s Big Iron Gym (and to a lesser extent the Big Iron Compound in Omaha, NE). One of my favorite shirts because it is great for training in, but also looks nice to wear out.
Sunday – Quads/Upper Back/Calves
Front Squats – 135x2x10 (felt really good today)
Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 315x2x10
Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts. This was our Summer Beer League Volleyball T-shirt. It says Kicking Mass (church mass not bulking mass) & Taking Names. The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).
Wednesday – Shoulders/Arms
Overhead Press – 135x2x10
Seated Dumbbell Press – 30x2x10
Hammer Curls – 20x2x10
Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more. My shoulders have always hurt. This time they were a little tender, but I was able to do them with “relative” ease. I will keep including them in my training.
My daily “selfie.” Yes! That is “almost” Hulk Hogan on my shirt! This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps. I will be doing a product review on them soon(ish).
Tuesday – Quads, Back, Calves
Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor. I had trouble using the OLY style grip. I ended up using the crossed arms style. It worked for now, but as it gets heavier I don’t know if that will work. I will keep working my mobility so I can use the proper grip.
Bent Over Rows – 135x2x10
Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)
Standing Calf Raises – 225x2x10
Here is my daily training “selfie”. Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year. I got to talk to him privately for almost half and hour. It was great picking his brain on training, competing, and recovering from injury.
Heavy Hammer Gym 