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 ‘Strong(er)’
Hypertrophy Mesocycle: Week 4: 7/12/16
Posted: July 13, 2016 in Announcements, Training JournalTags: 22BB, 22nd Street Barbell, Abdominals, ABs, Arms, Barbell, Bench, Bench Press, Biceps, Calves, Camera, Crunch, Curl, Curls, Daily "Selfie", Elbow Sleeves, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lever Belt, Nick Bennigsdorf, Renaissance Hypertrophy, Row, Rows, SBD, Selfie, Strong(er), Super Set, Training Partner, Triceps, Tripod, Tuesday, Underhand EZ Bar Row, Volume, Week 4, Wide Grip, Wrist Curl, Wrist Extension
Week: 4
Date: Tuesday 7/12/16
Time: 1:00 pm
Location: Heavy Hammer Gym
Training Partner: Nick Bennigsdorf
Working Sets:
Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating
Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps
Crunches - Bodyweightx2x1/fail, 35/35 reps
Accessories:
Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps
Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps
Calf Raise - 325x4x25 - 25/25/25/25 reps
Daily "Selfie" -
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting. Stretchy and light weight. Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.
Volume has still been too high for my legs. Program cut out my Front Squats again for today. Hopefully tomorrow they will go well. Tried to do some benching with my belt on to see how that felt. I actually kind of liked the extra pressure. Maybe if I had a single pronged, 10mm belt it would feel a little better. This 13mm lever is a little thick for benching.
Here is the link to the video -
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16
Training Journal – 11/24/15
Posted: November 25, 2015 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", Elitefts, Front Squat, Lever Belt, Quad Cities, Quad City Strength and Fitness Expo, Quads, Rows, Selfie, Shrugs, Strong(er), Strongman
Tuesday – Quads, Back, Calves
Front Squat – 145x3x9
Bent Over Row – 145x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 355x3x20
Daily “Selfie” – This my Iowa’s Strongest Man T-shirt that I purchased at the Quad City Strength and Fitness Expo. I hope to maybe compete in Iowa’s Strongest Man someday. I am also wearing my Elitefts Strong(er) Lever Belt. I might have to get another one. I have lost so much weight that I don’t really have a way to make it smaller anymore.
Heavy Hammer Gym 