Beer War Master's Hammer Smash Log

[Beer War Master]

Since my healing process from last week, i lost 8 lbs. Current body weight 173. Squat was way too hard because of my weight loss and missing assistance workouts on my legs for two weeks. + every time i squatted above 200, my rear delt was is pain. I was supposed to squat 405 in 2 weeks, but that ain't happening. So i am moving 3/5/1 template back 3 weeks and doing it all over again.

Squat
Warm ups...95x7, 135x7, 185x7, 225x5, 255x3, 285x1
1st set = 320 x 5
2nd set = 340 x 5
3rd set = 365 x 2 + 3 Fail
4th set = 315 x 3
5th set = 225 x 3 (5 sec pause reps)

Did a sh.t load of rotator cuff rehab between rests of squat, hack squat, leg extension, triceps. Just used 5 - 10 lbs of dumbbell and 20 lbs on cable. Must have done over 100 reps.

Hack Squats
95 x 7
135 x 7
185 x 7
225 x 7

Skull Crushers .....................................Lunges with Dumbbells
45 x 15................................................ .............20 x 10
55 x 15................................................ .............25 x 10
65 x 15................................................ .............30 x 8
75 x 15................................................ .............35 x 8
85 x 10................................................ ..............40 x 8

Leg Press
4 Plates x 7
6 Plates x 7
8 Plates x 7
10 Plates x 7

Leg Extension
One Leg = 50x10, 60x10, 70x10, 80x10
Both Legs = 90x10, 110x10, 130x10, 150x10

Reverse Leg Extension
One Leg = 30x10, 50x10, 60x10
Both Legs = 70x10, 90x10, 100x10

Did a sh.t load of triceps extension with dumbbells and cables.
Also did some Hip Abduction for inner and outer thigh.

[big_swede]

Lots of legvolume, great work!

[Bodybygamma]

Good stuff, now stop creating excuses. Do what you gotta do and dig deep.Watch Rocky Balboa again, chug some monster and get some motivation. SFW!!!

[Bodybygamma]

Speed Training’s Dirty Secret

[Beer War Master]

Band Deadlift
Warm ups...135x5, 185x5, 225x5, 255x3 + Band Tension
1st set = 300 x 5 + BT
2nd set = 340 x 3 + BT
3rd set = 380 x 1 + BT
4th set = 225 x 10 + BT

Band Barbell Curls
45 x 10, 55 x 10, 65 x 8, 75 x 8, 85 x 5, 95 x 5 ( + BT )

Seated Bicep Curl (Different Variations)
20 x 15, 25 x 15, 30 x 10, 35 x 10

Hammer Curls
20 x 20, 30 x 10, 40 x 10

Incline Concentrated Bicep Curl (one arm)
15 x 15, 20 x 15, 25 x 10, 30 x 10

Overhead Cable Curls ( 2sec pause )
30 x 15, 40 x 10

Did seated calf raises and calfs on leg press.

Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.

[big_swede]

Good work bro, keep at it!

[BendtheBar]

Looks like you're crushing it. Keep hard at it.

[Bodybygamma]

Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.[/QUOTE]

Looking good.

[Beer War Master]

Originally Posted by big_swede

Good work bro, keep at it!

Originally Posted by BendtheBar

Looks like you're crushing it. Keep hard at it.

Originally Posted by Bodybygamma

Did over 150 reps on Rotator Cuff Rehab with 5, 10 & 15 lbs dumbbell and 20 to 30 lbs on the cable. Did this between rests on Deadlift, bicep curl and calf raises.

Looking good. [/QUOTE]



Thanks Guys ! !

[Beer War Master]

Did This at work during my 30min break.

35 inch Box Jumps - Did cause i was bored
3 set, 20 for each.

Did 30 min Cardio (running) after work.

The Gym closes at 9pm so i had to work out Fast. Had 45 mins to workout. Did Side abs and forearm workouts.

[Side Abs
45 Plates x 50 each
Dumbbell = 55 x 10 each, 65 x 10 each, 75 x 10 each
Barbell Side Abs = 45 x 10, 55 x 10, 65 x 10