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.
Posts Tagged ‘Wrist Roller’
Hypertrophy Mesocycle: Week 4: 7/14/16
Posted: July 15, 2016 in Announcements, Training JournalTags: 'Merica, Biceps, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, EZ Bar, Figure 4, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Icon Ag and Turf, Lever Belt, No Training Partner, Overhead Press, Renaissance Hypertrophy, Rows, SBD, Selfie, Strong(er), Thursday, Triceps, Underhand EZ Bar Row, Week 4, Wrist Roller
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!!!
Hypertrophy Mesocycle: Week 1: 6/24/16
Posted: June 25, 2016 in Announcements, Training JournalTags: 1 Arm DB, Barbell, BB, Bench, Bench Press, Biceps, Calves, Crunch, Crusaders, Curl, Curls, Daily "Selfie", DIY, French Press, Friday, Heavy Hammer Gym, High Bar, High School, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Nick Bennigsdorf, One Arm DB, One Arm DB Row, Preacher, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Squat, Super Set, Training Partner, Triceps, Upright Rows, Video, Week 1, Wide Grip, Wrist Roller
Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":Crusaders: Bash at the Barefoot 2007 Cut-off. The was a high school reunion type of party I went to almost 10 years ago. Flip-flops... Back felt tight, but after a few sets of squats it started to loosen up. It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16
Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
Week: 1 Date: Wednesday 6/22/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: N/A Working Sets: Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps DB Lateral Raise – 20x2x3/fail, 12/10 reps Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - bodyweightx9x10 Daily "Selfie":Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go". Flip-Flops... Training felt great today. Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day. I am really starting to get into this new training style. I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16
Training Journal – 1/22/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Dumbbells, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, Preacher, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Dumbbell Bench Press – 75x5x8
Spoto Press – 210x5x8
Preacher Curl – 95x5x8
French Press – 95x5x8
Wrist Roller – 35×5
Training Journal – 12/12/15
Posted: December 12, 2015 in Announcements, Training JournalTags: Avengers, Bench, Bench Press, Calves, Close Grip, Elbow Sleeves, Hulk, Hypertrophy, Hypertrophy Block, Missed Training, Random, SBD, Thor, Training, Training Journal, Wrist, Wrist Roller, Wrist Wraps
Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work. I only missed 1 exercise each day. I decided to do all of those accessory exercises on my day off to catch up. I don’t know if I should do this or not so I am just going to go with how my body feels.)
Close Grip Bench Press – 195x5x8
Standing Calf Raises – 405x7x12
Wrist Roller – 50×5
Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt. It is one of my favorites. It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it. Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.
Product Review – DIY Wrist Roller
Posted: December 5, 2015 in Announcements, Product ReviewsTags: DIY, Do It Yourself, Equipment Review, Product, Review, Wrist Roller
Product: Wrist Roller
Brand: DIY (Do It Yourself…tried the manly thing, making something myself)
Specs: Section of 2″ PVC Pipe, 2+” Stainless Steel Hose Clamp, Dog Leash
Review: First off, cut (we just used a hand saw) the section of 2″ PVC Pipe to fit over the safety bars on any standard squat rack. (If you don’t have a squat rack or safety bars, this product won’t really work for you as it is intended.) Mine ended up being around 22″. Then secure the loop of the Dog Leash around the PVC Pipe. After you loop it around, attach the Stainless Steel Hose Clamp to secure the Dog Leash in place. Tighten it down with a screw driver. You now have a DIY Wrist Roller. Total cost was around $12.00. My friend, and sometimes lifting buddy, Paul Ebsen gave me the idea and helped me make it. All you have to do now is attach any weight plates to it by looping the dog leash through the center hole on the plates and attach the clip to itself on the leash. So far, mine has held 45lbs with no issues. I am sure it can go heavier, but my wrists/forearms can’t yet. Here are some pictures:
Here is where I got the materials:
Home Depot:
Wal-Mart:
If you have any questions, please feel free to ask them in the comments section. I will reply to comments as soon as possible.
Training Journal – 12/4/15
Posted: December 5, 2015 in Announcements, Training JournalTags: Arms, Bro, Bro-tank, Chest, Curl, Daily "Selfie", DB, Dumbbells, French Press, Hypertrophy, Hypertrophy Block, Inzer, Preacher, SBD, Selfie, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Spot0 Press – 175x4x8
Preacher Curl Machine – 100x4x8
French Presses – 85x4x8
Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)
Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago. I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps. Maybe someday I can be a bro and actually show off some guns.
Heavy Hammer Gym 