Beer War Master's Hammer Smash Log

[Beer War Master]

Originally Posted by jslep

very solid workouts goin!! keep em rollin.

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Thanks Man.
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It's been almost two months, since i benched. Muscle memory is awesome. Still got it. My right arm is still f.cked but what ever, it hurt like hell to bench, but still did it. It's not healing and i am sick of waiting.

Bench - 3 sec pause rep
Warm ups..95 x 10, 115 x 5, 135 x 5, 155 x 5
1st set = 175 x 5
2nd set = 195 x 3
3rd set = 205 x 3

Incline Bench with Dumbbells
20 x 10, 30 x 10, 40 x 10, 50 x 10

Decline Bench - 3 sec pause
115 x 20, 145 x 10, 165 x 8, 185 x 4

Standing Overhead Dumbbell Extension (Triceps)
30 x 10, 35 x 10, 40 x 10, 50 x 10

Skull Crushers
45 x 8, 55 x 8, 65 x 8, 75 x 8

Did a sh.t load of cable triceps extension.

[big_swede]

Sorry to hear that, good workout anyways. Yo got it checked upon by the doctor?

[Bodybygamma]

Just keep up the rows and rotator cuff rehab work. Try not to pound your shoulder's too hard and maybe stop using bands on the deads a bit. Problem could be using a mixed grip. Well problem is it could be a vast number of things. TAKE THE PAIN!

[BendtheBar]

Hope it starts to heal. SFW.

[jslep]

rub some dirt on it and get back in the game son..........

push through the pain it is only tryin to defeat you!! now go SFW!!!

[Beer War Master]

Originally Posted by big_swede

Sorry to hear that, good workout anyways. Yo got it checked upon by the doctor?

Never had insurance until now. The system is to f.cked up. Took me over a month to finish the paper work and now i am waiting to get an appointment. Hopefully will get it in two weeks.

Originally Posted by Bodybygamma

Just keep up the rows and rotator cuff rehab work. Try not to pound your shoulder's too hard and maybe stop using bands on the deads a bit. Problem could be using a mixed grip. Well problem is it could be a vast number of things. TAKE THE PAIN!

Could be anything. Anyway, today is the last day for band deadlift and in four weeks i should be able to get 445.

Originally Posted by BendtheBar

Hope it starts to heal. SFW.

It better, the pain is unbarring.

Originally Posted by jslep

rub some dirt on it and get back in the game son..........

push through the pain it is only tryin to defeat you!! now go SFW!!!

LMAO.... Will do.

[Rich Knapp]

Nice push BWM

[Beer War Master]

Originally Posted by Rich Knapp

Nice push BWM

Thanks MAn.
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Band Deadlift
Warm ups..135 x 8, 185 x 5, 225 x 5, 275 x 3 + Band Tension
1st set = 315 x 5 + BT
2nd set = 350 x 3 + BT
3rd set = 395 x 1 + BT

Romanian Deadlift = 365 x 3

Barbell Rows
Used straps because my calluses got ripped off.

135 x 30
165 x 20
185 x 15
205 x 10
225 x 10

Did some seated Calf raises and a sh.t load of calf raises on the smith rack.

Did 10 min cardio ( Running )

[Beer War Master]

Biscep Workout

Seated Dumbbell Curl - Strict form
25 x 10, 30 x 10, 35 x 10, 40 x 10, 45 x 5, 50 x 5

Seated Alternate Dumbbell Curl
20 x 12, 25 x 8, 30 x 8
Drop Sets = 35 x 8, 25 x 8, 15 x 8
Drop Sets = 45 x 5, 35 x 5, 25 x 5, 20 x 5

Incline Concentrated Dumbbell Curl
15 x 15, 20 x 10, 25 x 10, 30 x 8

Hammer Curl
20 x 8, 25 x 8, 30 x 8

Overhead Cable Curl
30 x 13, 40 x 10, 50 x 10

Did some Reverse Cable Curls and 15 min Cardio ( Running )

[Bodybygamma]

Look at all this cardio adding up