Beer War Master's Hammer Smash Log

[Bodybygamma]

You got a nasty yet instructive FB message from me You don't have the smartest approach towards lifting, but I will be damned if you don't have an in your face full retard strength approach towards smashing weights. MTFU and get you $hit together.

[Beer War Master]

Originally Posted by Bodybygamma

You got a nasty yet instructive FB message from me You don't have the smartest approach towards lifting, but I will be damned if you don't have an in your face full retard strength approach towards smashing weights. MTFU and get you $hit together.

WOW a page full of instruction, thought it be at least a few pages of your Bitchyness. I get the way i am training without a solid approach, but try to see through my f.cking shoes, i've got a torn mid-lateral and f.cked up lower quads. I can't bench over 225 without ripping my shoulder again and can't squat anything over 315. This is why i am not following any program and just going easy untill i get better. Anyway, even through your bitchy message i get the point, THANKS.

Originally Posted by big_swede

Good work bwm, hows the quad doing?

Thanks Man, Quads are still shore, i just used double Knee Sleeves so it doesn't hurt that much.

[Bodybygamma]

Oh yeah I forgot your legitimately banged up.Pshh torn quad and shoulder excuses, if the muscle is still on the bone what you whining about! JK. Well follow the program for your comeback trail once your healed up.

BTW I hate your shoes, they are weird sketchers and I can't see how you lift in them.

[Beer War Master]

Squats - Speed reps
Warm ups...95 x 5, 135 x 5, 185 x 5, 225 x 5
1st set = 255 x 5
2nd set = 275 x 5
3rd set = 315 x 5

Deadlift
Warm ups...135 x 5, 225 x 5, 275 x 5
1st set = 315 x 3
2nd set = 345 x 3
3rd set = 375 x 3

Barbell Rows - Slow Motion
135 x 15, 135 x 15, 165 x 15, 165 x 15, 185 x 10, 185 x 10

Did 5 sets 15 to 10 reps each for Leg Extension and Reverse Leg Extension.

Lat Pulldown - Above Chest
80 x 10, 100 x 10, 120 x 10, 140 x 10, 160 x 10

Lat Pulldown - Behind Neck
80 x 10, 100 x 10, 120 x 10, 140 x 10

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

[Bodybygamma]

Looking solid. Put in work.

[BendtheBar]

Strong work beer man. Hope to see you destroy some PRs in 2011.

[Beer War Master]

Originally Posted by Bodybygamma

Looking solid. Put in work.

Working on it.

Originally Posted by BendtheBar

Strong work beer man. Hope to see you destroy some PRs in 2011.

Definitely ! !

[Beer War Master]

Concentration Curls
15 x 15, 20 x 15, 25 x 12, 30 x 10, 25 x 10

Incline Preacher Curl - EZ Bar
55 x 15, 65 x 15, 75 x 12, 85 x 10, 95 x 10

Did 5 sets, 20 to 10 reps of cable curls (Biceps).

Did seated Calf raises, 5 sets 15 reps each (Slow motion).

Did standing Calf raises, 3 sets 15 to 10 reps (Slow motion).

Did some Forearm workouts.

[Beer War Master]

Bench - Pause reps
95 x 5, 135 x 5, 165 x 3, 195 x 3, 210 x 2, 220 x 2, 185 x 5

Floor Press
135 x 5, 165 x 5, 185 x 5, 200 x 5

Flat Dumbbell Press
40 x 7, 50 x 7, 60 x 7, 70 x 7

Dips
BW + 25llbs = 10, 10, 10

Machine T-Bar Row
65 x 20, 95 x 10, 115 x 10, 125 x 8

Skull Crushers
65 x 10, 75 x 10, 85 x 10

Did 3 sets, 20 to 15 reps of Reverse cable push-downs & rope push-downs.

Dumbbell Shoulder Press
30 x 15, 40 x 7, 50 x 7, 60 x 7

[big_swede]

Good smashing BWM! Strong paused bench!