Archive for the ‘Training Journal’ Category

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
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Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m.  That burned about 550 cal.

Strength Phase Training – Upper Body Focus (Shoulders, Triceps, Traps)

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great.  The Rhodiola pills are working well.  The training was very easy tonight.  I can keep bumping up the weights. Done at Heavy Hammer Gym.

Training Journal: 7/28/15 (My 30th Birthday!!!)

Posted: July 29, 2015 in Training Journal
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Week #2

Day #2

Tuesday

2:30-3:00pm

Cardio Workout – 10 min walking at 3.5pace on treadmill at a 2% incline. Heart rate at an easy 120.  Burned about 75-125 cal.

Strength Phase Training – Lower Body Focus (Quads,Hamstrings, Glutes)

Squat (Low Bar) Warmups – 135×5, 185×3

Squat (Low Bar) Working Sets – 200×3, 245×3

Squat (Low Bar) Cool Downs – 185x3x2

Bent Over Rows – 45x10x2

Seated Machine Rows – 120×10, 150x10x2

Comments: Light Day – 70% volume and 70% intensity. Shoulder hurt on bent over rows.  It feels like my clavicle is hurting specifically.  Not sure if it is a muscle insertion point that is hurting or the bone itself. Done at Shawn Frankl’s Big Iron Gym

Training Journal: 7/27/15

Posted: July 28, 2015 in Training Journal
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Week #2

Day #1

Monday

6:00-6:40pm

Cardio Workout – 10 min walking at 3.5pace on treadmill. Heart rate at an easy 120.  Burned about 50-100 cal.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 145×5, 195×5, 215×3

Bench Press (No Pause) Working Sets – 235×5, 265×5

Bench Press Cool Downs – 215x5x2

Dumbbell Bench Press – 30x10x2

Comments: Bench Press felt great.  A little twinge in right shoulder/pec/clavicle area.  DB sets were too easy, will bump up to 40s next time. Done at Shawn Frankl’s Big Iron Gym

Training Journal: 7/26/15

Posted: July 27, 2015 in Training Journal
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Week #1

Day #7

Sunday

Cardio Workout – Nothing

Strength Phase Training – Nothing

Comments: Didn’t get to work out…:(

Training Journal: 7/25/15

Posted: July 27, 2015 in Training Journal
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Week #1

Day #6

Saturday

Cardio Workout – Nothing

Strength Phase Training – Nothing

Comments: Still at the hotel near Kansas City.  No time to walk today.

Training Journal: 7/24/15

Posted: July 25, 2015 in Training Journal
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Week #1

Day #5

Friday

7:00-7:45pm

Cardio Workout – 45 min walking outside in the heat (93 degrees). I am on a trip to Kansas City.  I am staying in a hotel and we are next to the nearly abandoned, Great Plains Mall.  I walked around the perimeter at a moderate tempo.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 270-350 cal.

Strength Phase Training – was supposed to be a light bench press day, but there are no facilities near me.  I will just have to miss this one and train harder the next time.

Comments: Will try to go on a walk tomorrow as well as do some outdoor activities.  I did find out (LOL) that driving a car for 4.5 hours will burn 984 cal (I learned this at exercise.com)

Training Journal: 7/23/15

Posted: July 25, 2015 in Training Journal
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Week #1

Day #4

Thursday

3:35-4:15pm

Cardio Workout – 6 min on Elliptical at a moderate pace.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 200-250 cal.

Strength Phase Training – Lower Body Focus (Back,Hamstrings,Glutes)

Deadlift (2″ deficit) Warmups – 210×5, 260×5, 315×3

Deadlift (2″ deficit) Working Sets – 340×5, 365×5

Deadlift (2″ deficit) Cool Downs – 315×5

High Bar Squat – 225×10, 135×10

Comments: 1st time doing DL and SQ in a while…ouch.  Felt Okay. Feeling decent strength returning.  Just need to get used to the movements again.  Legs started getting sore after first couple sets of DL…IAP still doing well.  Done at Heavy Hammer Gym.

Training Journal: 7/22/15

Posted: July 23, 2015 in Training Journal
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Week #1

Day #3

Wednesday

Mowed the Yard – 1 hr – Moderate pace – burned around 300-350 cal.

11:40am-12:15pm

Cardio Workout – 5 min on Elliptical at a moderate pace.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 200-250 cal.

Strength Phase Training – Upper Body focus (Shoulders)

Did some shoulder rehab/mobility work first.  Shoulder raise complex mostly.

Overhead Press Warmups – 80×5, 100×5, 120×3

Overhead Press Working Sets – 130×5, 140×7 (only needed 5)

Overhead Press Cool Downs – 120x5x2

Upright Rows – 75x10x2 (used ez curl bar)

Comments: Felt very easy today.  Right shoulder still hurts so I used some icy/hot type stuff on it.  Felt like I was getting good Intra-abdominal pressure built up and good Ab Flexion.  Done at Heavy Hammer Gym.

Training Journal Entry: 7/21/15

Posted: July 22, 2015 in Training Journal
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Week #1

Day #2

Tuesday

7:45-8:15pm

Cardio Workout – 5 min on Elliptical at a moderate pace.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 200-250 cal.

Strength Phase Training – Upper Body focus (Chest)

Bench Press Warmups – 135×5, 185×5, 205×3

Bench Press Working Sets (No Pause) – 225×5, 255×5

Bench Press Cool Downs – 205×5, 205×5

DB Bench Press – 25x10x2

Comments: Felt pretty easy, especially for having taken time off.  Body felt good to bench again.  Testing out part of new plan. Right front delt/pec felt a little tender on eccentric part of movement.  Done at Heavy Hammer Gym.

My First Strongman Contest – Video

Posted: July 20, 2015 in Training Journal
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Hello All,

Last weekend I competed in my first (ever) strongman contest.  It was the 2015 Iowa Games and it was held in Ames, IA.  My main goal for this competition was to “move” every event, at least, a little bit.  The four events that we had were Farmer’s Walk, Tire Flip, Loading Relay, and Truck Pull.

Here is the full layout of how the events were to take place:

Farmer’s Walk – Carry 240 lbs per hand down for 80ft and back in 60 sec. (I only made it 14’2″)

Tire Flip – Try to flip a 730 lb tire as many times in 60 sec. (I only managed 1 flip)

Loading Relay – Pick up 180 lb sand bag, carry it 60 ft and place it on a 48 in platform, pick up a second 180 lb sand bag, carry it back 60 ft and place it on a 36 in platform, pull a 250 (ish) lb sled back 60 ft. ( I believe this was in 60 or 90 sec) (I loaded the bags, but only pulled the sled 7’2.5″)

Truck pull – Pull a 10,000 lb Armored Hummer 100 ft in 60 sec. (I only pulled it 75′.5″)

Here is the video link (courtesy of my brother-in-law Kris and my wife Karmen)

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