Archive for the ‘Training Journal’ Category

Workout – 11/10/14

Posted: November 11, 2014 in Training Journal
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Today my wife decided that she wanted to start lifting weights so I helped her a lot before my workout in the morning.

Dynamic Squat

AM: Leg Extension/Curl – 50% x 12 reps x 3 sets – 80 lbs/80 lbs

PM: Speed Squat – 60% x 3 reps x 8 sets – 280 lbs

Straight Leg Deadlift – 50% x 15 reps x 3 sets – 110 lbs

Calf Raise (One-Leg) – 50% x 25 reps x 3 sets – 120 lbs

Reverse Hyperextension – Bodyweight x 12 reps x 3 sets

I also started a profile on Bodyspace to track my workouts.  I am going to see how well it works then tell you guys more about it.

Workout – 11/8/14

Posted: November 9, 2014 in Training Journal
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Light Event / Max Day

Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set, 315 lbs x 1 rep x 1 set, 335 x 1 rep x 1 set NEW PR

Overhead Press – 95 x 5, 115 x 3, 135 x 1, 185 x 1 strict

Deadlift – 135 x 3, 225 x 3, 315 x 1, 405 x 1, 495 miss

Farmer’s Walk – 145 lbs x 80 ft x 17 sec

Workout – 11/7/14

Posted: November 7, 2014 in Training Journal
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Deload Day

Stretch – 10 mins

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Bench Press – 135 lbs x 10 reps x 1 set, 225 lbs x 5 reps x 1 set

Workout – 11/6/14

Posted: November 6, 2014 in Training Journal
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Deload Day

Barbell Pullover – 30% x 15 reps x 3 sets – 45 lbs

Barbell Shrug – 30% x 40 reps x 2 sets – 90 lbs

Barbell Curl – 30% x Fail x 3 sets – 55 lbs x 20 reps, 55 lbs x 20 reps, 55 lbs x 15 reps

Z-Press – 45 lbs x 10 reps x 2 sets (First time trying these, super hard but fun)

Workout – 11/5/14

Posted: November 5, 2014 in Training Journal
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Deload Day

Dumbell Incline Press – 30% x 15 reps x 3 sets – 30 lbs

Skull Crusher – 30% x 15 reps x 3 sets – 30 lbs

Barbell Shrug – 30% x 30 reps x 3 sets – 95 lbs

New YouTube Channel

Posted: November 4, 2014 in Training Journal
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Check me out at the Heavy Hammer Gym YouTube page.  Here is a link to the first video I have ever posted.

Workout – 11/4/14

Posted: November 4, 2014 in Training Journal
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Deload Day

Stretch – 20 min.

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Workout – 11/3/14

Posted: November 4, 2014 in Training Journal
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Deload Day

Leg Extension/Curl – 30% x 15 reps x 3 sets – 60 lbs

Calf Raise – 30% x 25 reps x 3 sets – 70 lbs

Workout – 11/1/14

Posted: November 2, 2014 in Training Journal
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Maximum Event Day

Farmer’s Walk – 100% x 80′ x time – 145 lbs x 100′ x 23 sec x 2 sets

Stone Throw – 9 lbs x 34′ x 2 sets

Overhead Press – Barbell – 95 lbs x 5 reps x 1 set, 135 lbs x 5 reps x 1 set, 185 lbs x 1 rep x 1 set (All Strict Press) 185 is new strict press PR

One Arm Dumbell – 62 lbs x 20 reps x 1 set

Bench Press – 155 lbs x 10 reps x 3 sets (did some instruction for my sister’s boyfriend), 225 lbs x 5 reps x 3 sets

Workout – 10/31/14

Posted: October 31, 2014 in Training Journal
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Linear Conditioning

Jump Rope – 3 min.

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

I am slowing integrating the agility and conditioning days.

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