Beer War Master's Hammer Smash Log

[Beer War Master]

This Past week got my right rear delt injured - probably pulled a nerve or muscle, so everything was cut short. Hopefully it will heal by monday for my bench.

Barbell Clean & Press for reps - Speed reps
Warm ups...45x10, 65x10, 75x10
1st set = 95x10
2nd set = 115x10
3rd set = 135x10
4th set = 150x5

Barbell Rows - 135x20, 165x20, 185x15, 215x7

Arnold Press ( speed reps ) - 20x20, 30x20, 40x10, 50x10

One Arm Dumbbell Shoulder Flys (2 sec pause)
10x20, 15x20, 20x15, 25x10

Incline rear delt raises - 2 sec pause
10x20, 15x20, 20x20, Drop sets - 20x15, 15x10, 10x20

Standing Front Dumbbell Deltoid Raises - used variations - single arm, double arm.
10x20, 15x20, 20x20, 25x10, 30x10, 35x7

Barbell Shrugs - 135x20, 185x15, 225x15, 275x10, 315x10

[Bodybygamma]

Originally Posted by Beer War Master

This Past week got my right rear delt injured - probably pulled a nerve or muscle, so everything was cut short. Hopefully it will heal by monday for my bench.

Barbell Clean & Press for reps - Speed reps
Warm ups...45x10, 65x10, 75x10
1st set = 95x10
2nd set = 115x10
3rd set = 135x10
4th set = 150x5

Barbell Rows - 135x20, 165x20, 185x15, 215x7

Arnold Press ( speed reps ) - 20x20, 30x20, 40x10, 50x10

One Arm Dumbbell Shoulder Flys (2 sec pause)
10x20, 15x20, 20x15, 25x10

Incline rear delt raises - 2 sec pause
10x20, 15x20, 20x20, Drop sets - 20x15, 15x10, 10x20

Standing Front Dumbbell Deltoid Raises - used variations - single arm, double arm.
10x20, 15x20, 20x20, 25x10, 30x10, 35x7

Barbell Shrugs - 135x20, 185x15, 225x15, 275x10, 315x10

Rotators cuff rehab work! What did you hurt your shoulder on?

[big_swede]

Strong presses and rows BwM! Hope that shoulder of yours are healing good, what happend?

[Beer War Master]

Originally Posted by Bodybygamma

Rotators cuff rehab work! What did you hurt your shoulder on?

Originally Posted by big_swede

Strong presses and rows BwM! Hope that shoulder of yours are healing good, what happend?

Thanks ! !

Lately i have been doing a lot of speed bench, even on my normal bench program. The problem is, while benching I go too fast and cannot control at the top after lockout, so the bar goes back and forward or a big push / pull. So i must have pulled something. Its not quite my shoulders - its right below my right rear delt and also close to my Triceps, it hurts like hell when i bench or do shoulders and is just getting worse.

[Beer War Master]

Light Leg workout.
(was late to the gym, just had 1hr to workout, cause the gym closes at 7)

Squats
Warm ups...135x10, 185x5, 225x3
1st set = 235 for 5
2nd set = 255 for 5
3rd set = 280 for 5

Zercher Squats............................................ .....Hack Squats
1st set = 135 for 10..........................................1st set = 135 for 10
2nd set = 185 for 5...........................................2nd set = 185 for 8
3rd set = 225 for 2............................................3rd set = 225 for 5

Did Leg Extension and reverse leg extension - back and forth without break.

Leg Extension......................................... ..Reverse Leg Extension
1 leg - 50x20, 70x10..................................1 leg - 50x15, 70x10
1st set = 90 for 20....................................1st set = 80 for 20
2nd set = 110 for 20..................................2nd set = 90 for 15
3rd set = 130 for 20...................................3rd set = 110 for 10

Was supposed to do leg pess after hack squats, but forgot so i did it at the end and my leg was out of energy.

Leg Press ( 3sec pause at the bottom)
4 plates for 20
6 plates for 15
8 plates for 5 ( 5 sec pause )
10 plates for 5 ( 5 sec pause )
12 plates for 1 ( 5 sec pause)

[Bodybygamma]

Good session. If speed benching is what hurt your shoulder, don't do it as much duh.

[Beer War Master]

After 3 months finally i am back to my regular training session and my diet.
Diet = 5000 calories a day - I eat everything.
Current BW - 181. Goal to reach 195/198 before November for my strong man competition.

Monday - Bench(Flat, Incline, Decline), Triceps, Mid/Rear shoulders.

Tuesday - Off

Wednesday - Dead lift, Arms, Barbell Rows, Abs, Cafs, Cardio.

Thursday - Close Grip Bench Press, Incline/Decline Dumbbell Press, Triceps, Mid/Rear shoulders, Cardio.

Friday - Off

Saturday - Overhead Press/clean&press/strict press, Barbell Rows, Shrugs, other shoulder workouts, Cardio.

Sunday - Leg Workout / Squats, Abs.
----------------------------------------------------------------------

Bench
Warm ups....95x10, 115x10, 135x10, 165x5
1st set = 185 for 3
2nd set = 205 for 3
3rd set = 225 for 3
4th set = 185 for 5 ( 5 sec pause rep)
5th set = 145 for 15

Incline Bench Press.................................Decline Bench Press
Warm ups.95x10, 115x10, 135x5................Warm ups..95x10,115x10,135x5
1st set = 163 for 3.................................1st set = 165 for 5
2nd set = 185 for 3.................................2nd set = 185 for 3
3rd set = 205 for 3..................................3rd set = 200 for 3
4th set = 185 for 2 (5 sec pause rep)

Flat Dumbbell Flys
20x20, 30x10, 40x10, 50x7

Incline Dumbbell Flys
20x20, 30x10, 35x10, 40x7, 45x5

Standing Overhead Dumbbell Tricep Extension
30x20, 40x11, 50x8, 60x6, 70x2

Did some cable triceps extension - (Push downs, Reverse push downs, Rope)

Lat Pull Down (below chin)
80x20, 100x20, 120x10

Lat Pull Down (above chest)
80x20, 100x15, 120x5

Leaning Dumbbell Lateral Raise (1/2sec pause)
10x20, 15x20, 20x15, 25x10, drop sets - 20x10, 15x10, 10x15.

Incline rear delt raises - 2 sec pause
10x20, 15x20, 20x20, drop sets - (20x15, 10x10), (15x20, 10x20)

[big_swede]

Lots of volume there man, looks good

[BendtheBar]

Originally Posted by Beer War Master

Diet = 5000 calories a day - I eat everything.

I like that plan.

And damn brutal workout.

[Beer War Master]

Originally Posted by big_swede

Lots of volume there man, looks good

Originally Posted by BendtheBar

I like that plan.
And damn brutal workout.

Thanks Guys ! !

Deadlift
Warm ups...135x8, 185x5, 225x3, 275x3
1st set = 325 for 3
2nd set = 370 for 3
3rd set = 415 for 3 PR (15 sec hold on the third rep for grip strength)
4th set = 315 for 1 - 30 sec hold for grip strength.

Bicep workout
Warm ups..Dumbbell - 15x30, 25x20

Barbell Curls........................................Seate d Incline Dumbbell Curls
45 - "7" "7" "7".....................................20x13, 25x15, 30x13, 35x10,
65 - "7" "7" "7".....................................40x7, 45x5
75 - "7" "7" "7"
80 for 20
95 for 15
105 for 13
125 for 5
95 for 10

Standing Dumbbell Curls
Drop sets - 40x10, 30x10, 20x13, 15x10

One Arm Dumbell Concentration Incline Curl
15x26, 20x15, 25x13, Drop sets - 30x8, 15x8

Overhead Cable Curls
30x15, 40x13, 50x9, Drop sets - 60x5, 40x8, 30x10

Both Arm Hammer curls - 30x15, 35x15, 40x10, 45x7, 50x7, 55x5

Did about 20 minutes of Abs.
" " 15 minutes of cardio - Burned 120 calories
" " 30 minutes of calf. (seated calf raises and leg press calf raises)