Archive for October, 2018

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

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MC1mc2DL

Today was deadlift day at the Heavy Hammer Gym. I actually broke this session into 2 parts because I did my main movement (deadlifts) with the Comet Strength Club team at the community college where I teach. I am also the strength coach and the advisor to the choir club and Dungeon’s and Dragons club. Here is what my full training session looked like:

Deadlift: 320x5x3, 405x2x1

Rack Pulls: 320x3x3

Hip Thrust: 140x3x15

Chin-Ups: bodyweight(220)x2,3(pronated); BWx4,3,3(supinated)

Hammer Curls: 25x2x15

Sorry there is no #dailyselfie and no video due to the deadlift two-parter. You will have to suffice with the deadlift meme I hope I can find.

Training Journal: 10/15/18

Posted: October 16, 2018 in Announcements

MC1mc2BP2

Nick was back tonight for a very quick (30 min) training session. Here was our plan tonight:

Incline DB Bench: 30x2x30

Rolling Tricep Extensions: 30x2x15

Cable Tricep Pushdowns: 25x4x25 (2 pronated sets/2 supinated; both using fat gripz)

Face Pulls: 50x2x20 with 30 sec hold each set.

No videos tonight for accessory work, maybe next time ūüėČ

MC1mc2SQ

Today was squat day at the Heavy Hammer Gym…but I had to do it without my trusty training partner Nick (@nick_benni on Instagram). ¬†However, I did have the help of my 4 year old and my 2 year old constantly talking to me and asking me questions during my AMRAP…”Uff Da” (the proper Scandinavian spelling, lol). Here is what went down tonight:

Squats: 315x4x2, AMRAP 315×10 (no wraps or sleeves)

Incline Bench Reverse Hyperextensions: Just bodyweight for now (currently sitting around 220lbs after a couple weeks of higher carbs.  Getting back into low carb, high fat tomorrow)

Incline Bench Dumbbell Rows: 20x1x20, 25x2x20

Incline Bench Dumbbell Shrugs: 20x1x20, 25x2x20

Calf Raises (on Hack Squat Machine): 305x5x10

Sorry there is no #dailyselfie, but there is a video this time.  Hope you enjoy.  Comment if you would like to critique my form.  (I cut a lot of reps high on the AMRAP.  I guess I was nervous without my spotter there.)

Training Journal Video Updates

Posted: October 15, 2018 in Announcements

Here are some of my latest videos from my latest training: