 | 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… |
Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ H.H.G
Front Squat – 215x3x9
Bent Over Row – 185x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 405x3x9
Daily “Selfie” – “Tough As Nails” T-shirt. I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there. Nothing is big enough to fit me at Old Navy.
Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Last workout of 2015!
Thursday – Hamstrings/Back/Calves/Cardio
AM Cardio: (@ Heavy Hammer Gym)
15 min, 6.67mi, HR 100-120 bpm
PM Hypertrophy: (@B.I.G)
Sumo Deadlifts – 315x2x10, 405x2x2
Stiff Leg Deadlifts – 190x2x10
Seated Rows – 100x2x10
Barbell Shrugs (Behind The Back) – 190x2x10
Standing Calf Raises (Machine) – #40x4x20
Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this. It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.
Wednesday – Shoulders/Arms @ B.I.G
Overhead Press – 165x2x10
Seated Dumbbell Press – 55x2x10
Hammer Curls – 35x2x10
Dips – Bodyweightx2x10
Grip Machine – 70x5x10 (then held for 20 sec)
Daily “Selfie” – This was one of my favorite shirts. I haven’t worn it in a long time. It is from the Dark Star Skateboard clothing line. I didn’t know that when I bought it. I just liked the warrior with the huge axe. The reason I haven’t worn it in almost 2 years is because it is a XL. I haven’t felt comfortable wearing anything smaller than XXL since. I can finally fit back into it and feel semi-comfortable. It is a little tight around the belly still, but I am working on that.#LoseTheBelly
Tuesday – Quads/Back/Calves
Front Squat – 210x2x10 (Tried a closer stance and felt a lot more quad involvement and felt a lot easier)
Bent Over Row – 175x2x10
Dumbbell Shrug – 100x2x20
Standing Calf Raise (Machine) – #38×20, #40×20
Daily “Selfie” – Because I did my workout at Shawn Frankl’s Big Iron Gym I couldn’t take my normal daily “selfie”. I did however get a “selfie” in today. This is my Big Iron Gym baseball-style t-shirt. Sleeves are 3/4 length. This is my “going’ out” shirt. Also pictured, my Hammer necklace from Shields of Strength with one of my favorite bible passages on it: PHIL 4:13 “I can do all things through Christ who strengthens me.”
Monday – Chest/Arms
Dumbbell Bench Press – 62x2x10
Incline Bench Press – 175x2x10 (This was really hard. Couldn’t seem to find the right position for the bench or rack height. I could prop my feet on anything to get a solid base. I am going to try that weight again next time after I figure out how to get it set up better.)
EZ Bar Curl – 95x2x10
Close Grip Bench Press – 195x2x10
Shoulder Complex – 5x2x10
Daily “Selfie” – This is one of my Christmas presents. It is a t-shirt with one of my favorite hero/anti-heros, the Hulk.
Tuesday – Quads/Back/Calves
Front Squat – 205x2x10
Bent Over Rows – 170x2x10
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 405x2x10
Daily “Selfie” – Well…I have never been to Ultimate Fitness. I got this t-shirt at a Goodwill store for $1.00.
Tuesday – Hamstrings/Back
Well, today was supposed to be deload squats, but I thought I should prepare for the Comet Strength Club Lift-a-Thon. I decided to do some max deadlift instead.
Deadlift – 135×5,225×5, 315×3, 405×1, 455×1
Daily “Selfie” – This is my Accidentally Grabbed A Plain White T-shirt selfie. I do like the fact that it makes my arms look huge.
Monday – Chest/Arms
Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I thought I would train a little differently than programed. Probably shouldn’t have.
Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)
EZ Curls – 95x4x8 (used the Arm Blaster as well)
Daily “Selfie” – This is one of my old school Notre Dame shirts. Again, like a previous post, one of the most storied schools in U.S. history. Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign. It reminds me that in order to succeed and be a champion I have to train like a champion. Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps. 
Heavy Hammer Gym 