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Monday – Chest/Arms
Dumbbell Bench Press – 30x3xx9
Incline Bench Press – 135x3x9
EZ Bar Curl – 75x3x9
Close Grip Bench Press – 175x3x9
Shoulder Complex – 5x3x9
Daily “Selfie” – This is one of my Big Iron Nation T-shirts. This is in support of Shawn Frankl’s Big Iron Gym (and to a lesser extent the Big Iron Compound in Omaha, NE). One of my favorite shirts because it is great for training in, but also looks nice to wear out.
Well, for the first time in a month or so I actually got down to Shawn Frankl’s Big Iron Gym. My purpose for having an extra session was to see where my max sumo deadlift was. I have recently switched from conventional pulling to sumo style just to shake things up a bit. While in the last strength block I felt that I was getting tons of back work between conventional deadlift and lat accessories, but hardly any direct hamstring work. This hypertrophy cycle I have programed sumo deadlift and stiff leg deadlift to directly target my weak hamstrings. Hopefully this will get me out of this deadlift “funk” I am in. After pulling 523 lbs at the meet last April I haven’t been able to even budge 495 lbs conventional style. When I maxed on sumo style I stalled out at 495 lbs as well. Some of the guys think it is just a mental obstacle now. I am unsure. All I know is that I can use 475-485 lbs as my training max and that I need to figure out whatever it is that is halting my deadlift progress and destroy it.
I ate so much that I couldn’t get the entire thing in a screen shot. The daily totals are: Protein 120 out of 204g, Carbs 204 out of 233g, Fats 98 out of 65g, Calories 2233 out of 2330.
Summary: Still not enough protein. Good on Carbs. Way too much Fat. Still under my total Calories for the day. The church breakfast was just way too good to pass up.
Sunday – Quads/Upper Back/Calves
Front Squats – 135x2x10 (felt really good today)
Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 315x2x10
Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts. This was our Summer Beer League Volleyball T-shirt. It says Kicking Mass (church mass not bulking mass) & Taking Names. The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).
Summary: Too many calories, carbs, fat, and not enough protein. Seems to be my go-to combination when I don’t prepare ahead of time.
Friday – Chest/Arms
Dumbbell Bench Press – 30x2x10
Spot0 Press – 135x2x10
Preacher Curl Machine – 70x2x10
Standing Skull Crusher – 50x2x10
Wrist Curl/Extension – 12x2x10 (used FatGripz to make it harder)
Daily “Selfie” – This is my Quad City Strongman T-shirt. I bought this at the Quad City Strength and Fitness Expo this summer. I hope to compete in strongman/powerlifting/MAS at this competition in the future.
Summary: Low on calories again, but still feel good. Carbs, fat, and protein all low when you don’t eat enough. I need to make more time to eat. Weighed in at 233 lbs though today. Goal is to hit 225 lbs by Christmas.
Thursday – Hamstrings, Back, Calves
Sumo Deadlift – 225x2x10 (Really, this my first time trying sumo dl) – This actually felt really good. I might switch my competition DL style to sumo and use conventional in 1 training block.
Stiff Leg Deadlift – 135x2x10
Seated Row – 50x2x10 – My version is close to regular except, at home, I only have the Spud Econo Pulley system so I can’t get quite the right angle.
Barbell Shrug – (Kaz Shrugs today) – 135x2x10 – Kaz Shrugs are using a narrow grip for 10 reps, switching to a normal grip for 10 reps, and then switching to a wide grip for 10 reps. I did this and counted all 3 grips as 1 set. So, technically, I did 2 sets of 30 reps.
Standing Calf Raises – 275x2x10
Daily “Selfie” – This is my Gorilla Bench T-shirt. I won it in a Facebook Give-Away. One of my favorite shirts. Fits nicely and feels lightweight. On the back it says, “Training – Its like wrestling a Gorilla. You don’t quit when you’re tired, you quit when the Gorilla is tired.” You can purchase them here: http://www.gorillabench.com/index.html
Summary – Low on calories, but felt fine all day. Good amount of carbs (for me). Below my allowed amount of fat. Still low on protein, but getting better every day. I ate 4 out of my 5 meals, so that is getting better as well. Now I just need to do a better job with TIMING my macronutrients as per the Renaissance Diet template I set up. If I stay between this amount of calories and 1700 calories, I would weight 220ish in a month.
Wednesday – Shoulders/Arms
Overhead Press – 135x2x10
Seated Dumbbell Press – 30x2x10
Hammer Curls – 20x2x10
Dips – Bodyweight (234)x2x10 – First time doing dips in, probably, a year or more. My shoulders have always hurt. This time they were a little tender, but I was able to do them with “relative” ease. I will keep including them in my training.
My daily “selfie.” Yes! That is “almost” Hulk Hogan on my shirt! This picture also features my SBD Elbow Sleeves and Stiff Wrist Wraps. I will be doing a product review on them soon(ish).
Heavy Hammer Gym 