Thursday – Hamstrings / Back / Calves
AM Cardio – None
PM Hypertrophy – @B.I.G.
Sumo Deadlift – 135x2x5, 225x2x5, 285x2x3, 315×1, 365×1, 405×1
Seated Row – 110x3x9
Barbell Shrugs – 195x3x9
Standing Calf Raise (Machine) – #42
No Daily “Selfie”
Archive for January, 2016
Training Journal – 1/7/16
Posted: January 10, 2016 in Announcements, Training JournalTags: B.I.G, Back, BIG, Big Iron Gym, Calves, Deadlift, Hamstrings, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Rows, Shawn Frankl, Shrugs, Sumo, Training, Training Journal
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Last of the Christmas Gifts
Posted: January 7, 2016 in AnnouncementsTags: Bodybuilding, Captains of Crush, Gripper, Shot Put, Strongman, Trading Cards
Here is a picture of the last of my Christmas gifts. I ordered these through http://www.Amazon.com
Top:
Captains of Crush Gripper No.1 – This grip trainer is rated to c. 140 lbs. This is the best gripper tool I have used. As soon as I can complete 12 reps I will buy the next size up. As soon as I can complete 25 reps I will go up to the next size. You can find them at http://www.ironmind.com or http://www.captainsofcrushgrippers.com
Left to Right:
Phil Pfister trading card – He is one of my favorite strongmen. He was the first American since Bill Kazmaier (another favorite) in 1982 to win the title of World’s Strongest Man in 2006.
Franco Columbu trading card – He has been an inspiration to me since I saw him on TV competing in the 1977 WSM contest. He was a boxer, powerlifter, and bodybuilder. He won Mr. Olympia in 1976/1981. He also holds a doctorate in chiropractics.
Geoff Capes trading card – Another of my favorite strength atheletes. He was a shot put champion (I loved throwing shot put) and had a famous WSM rivalry with Bill Kazmaier.
Training Journal – 1/6/16
Posted: January 6, 2016 in Announcements, Training JournalTags: #LoseTheBelly, AM Cardio, Arms, Cardio, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, MMA, Overhead Press, PM Workout, Selfie, Shoulders, Tap Out, Training, Training Journal
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.5 mi – @ H.H.G.
PM Hypertrophy – @H.H.G
Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it. Will stay at this weight next week)
Seated Dumbbell Press – 60x3x9
Hammer Curls – 40x3x9
Dips – bwx3x9
Daily “Selfie” – This is my only MMA related T-shirt that I have. I bought it at a thrift store for a couple bucks. It is an XL and I am just happy I can fit into it again. #LoseTheBelly
Training Journal – 1/5/16
Posted: January 6, 2016 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Rows, Selfie, Shrugs, Squat, T-shirt, Tough As Nails, Training, Training Journal, Traps
Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ H.H.G
Front Squat – 215x3x9
Bent Over Row – 185x3x9
Dumbbell Shrugs – 50x3x20
Standing Calf Raises – 405x3x9
Daily “Selfie” – “Tough As Nails” T-shirt. I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there. Nothing is big enough to fit me at Old Navy.
Training Journal – 1/4/16
Posted: January 5, 2016 in Announcements, Meal Plan, Training JournalTags: AM Cardio, Arms, B.I.G, Bacon, Bench, Bench Press, BIG, Big Iron Gym, Carbs, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Food, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Pork, Shawn Frankl, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Training Journal – 1/3/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2004, AM Cardio, B.I.G, Back, BIG, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, High School, Hypertrophy, Hypertrophy Block, Lat Day, Lats, PM Workout, Quads, Selfie, Show Choir, Shrugs, Sunday, WITCC
Sunday – Quads/Back/Calves
AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym
PM Hypertrophy @ B.I.G.
Front Squat – 210x2x10
Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)
Dumbbell Shrugs – 100x2x20
Standing Calf Raise (machine) – #42x3x20
Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym. I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004. Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party. They are very comfy and warm, but too long. I have to roll up the bottoms a good 3-4 inches in order to function in them.
Training Journal – 1/1/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2016, AM Cardio, Arms, Bench, Bench Press, Cardio, Chest, Curl, DB, Dumbbells, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", Preacher
First workout of 2016!
Friday
AM Cardio – 15 min / 5 mi @ Heavy Hammer Gym
PM Hypertrophy – Chest / Arms @ B.I.G
Dumbbell Bench Press – 60x2x10
Floor Bench Press – 190x2x10
Preacher Curls – 80x2x9
French Press – 80x2x10
No Daily “Selfie”
Training Journal – 12/31/15
Posted: January 1, 2016 in Announcements, Training JournalTags: #LoseTheBelly, B.I.G, Back, BIG, Big Iron Gym, Bike, Calves, Cardio, Daily "Selfie", Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Notre Dame, Rows, Selfie, Shawn Frankl, Shrugs, Sumo, Training, Training Journal, Traps, XL
Last workout of 2015!
Thursday – Hamstrings/Back/Calves/Cardio
AM Cardio: (@ Heavy Hammer Gym)
15 min, 6.67mi, HR 100-120 bpm
PM Hypertrophy: (@B.I.G)
Sumo Deadlifts – 315x2x10, 405x2x2
Stiff Leg Deadlifts – 190x2x10
Seated Rows – 100x2x10
Barbell Shrugs (Behind The Back) – 190x2x10
Standing Calf Raises (Machine) – #40x4x20
Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this. It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.
Heavy Hammer Gym 