Beer War Master's Hammer Smash Log

[Bodybygamma]

You am un-disappointed, quite proud of you actually!

[Beer War Master]

Over Head Press (Used Belt)
Warm Ups ......(45x10), (65x10), (95x10)
1st set = 115 for 5
2nd set = 135 for 3
3rd set = 155 for 3
4th set = 165 for 1
5th set = 175 for 1
6th set = 185 for 1 (Missed - had the weight up for 8 secs couldn't lockout.)

Squats (Raw)
Warm Ups...(95x10), (135x10), (185x5), (225x3), (245x1)
1st set = 275 for 3
2nd set = 315 for 3
3rd set = 350 for 3 (used belt)
4th set = 265 for 3 - (5 sec pause)

Zercher Squats..................................Barbell Rows(No straps)
Warm ups..(95x15), (115x10).........................1set = 135 for 20
1st set = 135 for 10.....................................2nd set = 145 for 20
2nd set = 165 for 8.....................................3rd set = 155 for 15
3rd set = 185 for 5......................................4th set = 175 for 15
4th set = 205 for3.......................................5th set = 195 for 9

After that i did other leg workouts and finished it.

[big_swede]

Strong squats man!

[Bodybygamma]

Looking real good, fix your damn flexibility and you will have an easier time locking out!

[BendtheBar]

Nice workouts.

And this thread makes me thirsty every time I read it.

[Beer War Master]

Originally Posted by big_swede

Strong squats man!

Thanks Man.

Originally Posted by Bodybygamma

Looking real good, fix your damn flexibility and you will have an easier time locking out!

Working on it.

Originally Posted by BendtheBar

Nice workouts.

And this thread makes me thirsty every time I read it.

Thanks Man.
LMAO

[Beer War Master]

I missed my two days workout on Saturday & Sunday, so i had to mix them all without a day rest.

Bench Press (3 sec pause reps)
Warm ups...(95x10), (115x10), (135x10), (165x5)
1st set = 185 for 5
2nd set = 205 for 5
3rd set = 215 for 3 (messed up my breathing and missed the 4th rep)
4th set = 155 for 15 (Speed Reps)

Incline Bench Press (Speed Reps)
Warm ups...(95x10), (115x10)
1st set = 135 for 10
2nd set = 155 for 10
3rd set = 175 for 5
4th set = 185 for 3

Lat Pull Down (below chin)
(80x10), (100x10), (120x10), (140 x 10), (160x8), (180x5)

Lat Pull Down (above chest)
(80x10), (100x10), (120x10), (140x8), (160x5)

Finished the rest of my shoulder workout that I missed Monday.
(mostly worked on my rear and side delts)

[Beer War Master]

Deadlift (light workout day)

1st set = 135 for 10
2nd set = 185 for 10
3rd set = 225 for 10
4th set = 275 for 5
5th set = 315 for 5
6th set = 345 for 5

Barbell Curls (close grip).....................Incline Dumbbell Curl (both arms)
Warm ups....(65x20).............................Warm Ups..(20x20), (25x15)
1st set = 85 for 10...............................1st set = 30 for 15
2nd set = 95 for 10..............................2nd set = 35 for 15
3rd set = 105 for 8...............................3rd set = 40 for 10
4th set = 115 for 6...............................4th set = 45 for 10
5th set = 125 for 5...............................5th set = 50 for 5
6th set = 95 for 9...............................6th set = 55 for 4 (standing)

I did other light biceps workouts and finished my training with 15min cardio and some calf workouts.

[Beer War Master]

Close Grip Bench Press (light workout)
warm ups....(95x15), (105x15), (115x10)
1st set = 135 for 10
2nd set = 155 for 10
3rd set = 170 for 10
4th set = 195 for 5

Dumbbell Flys................................Overhead Dumbbell Tricep Extension
30 for 15................................................ 35 for 20
35 for 15................................................ 45 for 20
40 for 13................................................ 55 for 15
45 for 8................................................. .65 for 10
50 for 8................................................. .45 for 15
55 for 8
60 for 8

Did other tricep extensions on cables, dips with 35, 45 & 55 dumbbells for 10 each. Finished with forearm workouts and 15min cardio.

[big_swede]

Strong presses BWM and lots of flyes! Good workout!