Archive for August, 2016

Book Review: The Warrior Ethos by Steven Pressfield

Posted: August 7, 2016 in Announcements, Product Reviews
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The Warrior Ethos by Steven Pressfield

(Directly from Amazon)

WARS CHANGE, WARRIORS DON’T

We are all warriors. Each of us struggles every day to define and defend our sense of purpose and integrity, to justify our existence on the planet and to understand, if only within our own hearts, who we are and what we believe in. Do we fight by a code? If so, what is it? What is the Warrior Ethos? Where did it come from? What form does it take today? How do we (and how can we) use it and be true to it in our internal and external lives?

The Warrior Ethos is intended not only for men and women in uniform, but artists, entrepreneurs and other warriors in other walks of life. The book examines the evolution of the warrior code of honor and “mental toughness.” It goes back to the ancient Spartans and Athenians, to Caesar’s Romans, Alexander’s Macedonians and the Persians of Cyrus the Great (not excluding the Garden of Eden and the primitive hunting band). Sources include Herodotus, Thucydides, Plutarch, Xenophon, Vegetius, Arrian and Curtius–and on down to Gen. George Patton, Field Marshal Erwin Rommel, and Israeli Minister of Defense, Moshe Dayan.

Features at a Glance:

Pros:

  • Short Read
  • Full Of Popular Anecdotes

Cons:

  • Too many anecdotes.  Hardly any original content.  It is just full of stories and points from movies, myths, and other books.
  • Feels like a poorly researched high school term paper
  • A pamphlet of what seems to just be titles of chapters.
  • Very overpriced for the content that was included.

Where to buy:

I got mine as a birthday present.  I did have it on my Amazon wishlist because I thought it looked interesting.  Had I wanted to read a bunch of stories of ancient warriors, I would have just looked them up online.

 

 

Product Review: Leather Dip Belt

Posted: August 7, 2016 in Announcements, Product Reviews
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Leather Dip Belt

This is a review of a Leather Dip Belt.  I do not know what brand this is, but I have researched a few different companies that make the same style belt that I have.

Features at a Glance:

Pros:

  • Genuine Leather
  • One Size Fits All (and I have a big waist)
  • Heavy Duty D-rings, Steel Rivets, and Two Ply Construction
  • Can Be Use For More Than Just Dips (I use for some Calf work as well)

Cons:

  • Sometimes steel rivets can be sharp.
  • No padding on back support (not really needed)
  • Short chain

Where to buy:

I personally bought mine at Jesup Gym Equipment in Jesup, IA.

Amazon 

Elite FTS

IronCompany.com (CAP Barbell product)

Product Review: Yukon Revolving Curl Bar

Posted: August 7, 2016 in Announcements, Product Reviews
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Yukon Revolving Curl Bar

This is a review of the Yukon Revolving Curl Bar. This is a great bar attachment for any pulley system.

Features at a Glance:

Pros:

  • Ergonomic Design Helps Put Your Wrists In A More Natural Position
  • Easy Attachment By Carabiner
  • Strong Knurling
  • Rotating Bar To Allow Bar To Stay Stationary In Your Hand
  • Can Be Used For A lot More Than Just Curls (Tricep Ext., Lat Pulldowns, Etc.)

Cons:

  • Can be expensive if bought through the wrong store (Amazon).
  • It looks like they made a huge batch of these at once because mine had lots of dings and scuffs on it when I bought it.

Where to buy:

I personally bought mine at Jesup Gym Equipment in Jesup, IA.

Yukon Fitness

Amazon (more expensive than needs to be.)

Product Review: Kylin Sport 2″ ABS Locking Collars

Posted: August 7, 2016 in Announcements, Product Reviews
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Kylin Sport 2″ ABS Locking Collars

This is a review of the ABS 2″ locking collars that have been coming in to replace the spring collars of old.  These are Kylin Sport brand.  This is a great set of locking collars that would be a welcome addition to any lifters equipment inventory. This particular set came with a “handy-dandy” carrying case.

Features at a Glance:

Pros:

  • Easy to Slip On and Off the Bar
  • Fits Olympic Size Bars
  • Quick Snap Design
  • Low cost ($13.00 on Amazon, I received them for a birthday present)
  • Used by professionals and amateurs alike

Cons:

  • These type of collars can be expensive.  I have seen some as high as $30-40.
  • The only issue I have seen with this type of collar is the locking prong breaking off.  The collar is still “useable” after that happens, but not as secure due to unexpectedly popping open. (I have not had this issue with my particular collar and probably won’t if I don’t just throw it around.)

Where to buy:

Amazon

 

Product Review: CAP Olympic Size Spring Collars

Posted: August 7, 2016 in Announcements, Product Reviews
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CAP Olympic Size Spring Collars

This is a review of the basic spring collars most lifters are familiar with.  CAP is a brand that has been around a long time in the fitness industry. This is a great set of collars that would be a welcome addition to any lifters equipment inventory.

Features at a Glance:

Pros:

  • Easy to Slip On and Off the Bar
  • Fits Olympic Size Bars
  • Molded Grips for Comfort
  • Low cost ($12.00)
  • Used by professionals and amateurs alike

Cons:

  • They are a little tight out of the package.  Hard to open all the way to get around the Olympic size bars.  This works itself out after a while.

 

 

Where to buy:

I personally purchased my set at Jesup Gym Equipment, Inc. in Jesup, IA.  Just contact them at jesupgym@jtt.net, by phone at 1-800-858-0843, or check out their web page at http://www.jesupgym.com

You can also get them on Amazon (for cheaper).

Hypertrophy Mesocycle #2 – 7/25-29/16

Posted: August 7, 2016 in Announcements, Training Journal
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Week: 1

Date: 7/25-29/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/25/16

Working Sets:

Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating

High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating

Barbell Bent Row - 130x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35 reps

Accessories: 

Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps

Face Pulls - 55x3x3/fail, 12/12/12 reps

7/26/16

Working Sets:

High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating

Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Planks - Bodyweightx2x45sec

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps

Wrist Roller - 50x2

Calf Raises - 35x2x3/fail, 30/30 reps

7/27/16

Working Sets:

DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating

Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Accessories:

Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps

Face Pulls - 60x3x3/fail, 12/12/12 reps

7/28/16 - My 31st Birthday!!!

Working Sets:

Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating

Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating

DB Lateral Raise- 25x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35

Accessories:

Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps

Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps

Calf Raises - 35x3x3/fail, 30/30/30 reps

7/29/16

Working Sets:

Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating

Incline Bench Press - 175x2x6, +1 rating

Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps

DB Lateral Raise - 25x2x3/fail, 12/12 reps

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps

Face Pulls - 55x2x3/fail, 12/12/12 reps

Daily "Selfie" - None


This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program.  It was actually quite a difficult first week after having such a "nice" deload week.  The weights just seemed really heavy for some reason.

No Video of this week...sorry.