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.

Hypertrophy Mesocycle: 7/18-22/16

Posted: July 30, 2016 in Announcements, Training Journal
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DELOAD WEEK!

Week: 5

Date: 7/18-22/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/18/16

Working Sets:

Wide Grip Bench Press - 195x2x6

Front Squat - 200x1x4, 200x1x3

Underhand EZ Bar Row - 125x2x6

Crunches - Bodyweightx2x10

Accessories: 

Hammer Curl/Tricep Ext. Superset - 20/35x3x6

Calf Raises - 25x2x10

Barbell Wrist Curl/Ext. - 45x3x6

7/19/16

Working Sets:

Front Squat - 200x2x4

Block Pull - 365x1x3, 365x1x4

Dumbbell Lateral Raise - 20x2x6

Planks - Bodyweightx2x15sec

Accessories:

Preacher Curl/French Press Superset - 20/40x3x6

Shrugs w/Straps - 135x3x6

7/20/16

Working Sets:

Overhead Press - 75x2x4

Underhand EZ Bar Rows - 65x2x6

Dumbbell Lateral Raise - 20x2x6

Figure 4 Crunches - Bodyweightx2x10

Accessories:

EZ Curl/OH Pulley Ext Superset - 40/35x3x6

Wrist Roller - 35x3

Calf Raises - 25x2x10

7/21/16

Working Sets:

Block Pull - 185x1x4, 185x1x3

Low Bar Good Morning - 45x2x6

Barbell Upright Row - 45x2x6

Crunches - Bodyweightx2x10

Accessories:

Hammer Curl/Tricep Ext. Superset - 20/35x3x6

Shrugs w/Straps - 135x3x6

7/22/16

Working Sets:

High Bar Squat - 180x2x3

Wide Grip Bench Press - 90x2x6

One Arm Dumbbell Row - 40x2x6

Barbell Upright Row - 45x2x6

Planks - Bodyweightx2x15sec

Accessories:

Preacher Curl/French Press Superset - 20/40x3x6

Wrist Roller - 45x3

Calf Raises - 25x2x10

Daily "Selfie" - None


This was my first Deload Week during the new Renaissance Periodization Hypertrophy program.  It was also the first Deload Week that I actually wanted to come.  Volume was getting high and I was actually looking forward to a deload.  I actually felt that the deload would help me and I didn't get super antsy the first few days.

Hypertrophy Mesocycle: 7/17/16

Posted: July 30, 2016 in Announcements, Training Journal
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Week: 4

Date: Sunday 7/17/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

High Bar Squat – 390x3x2/fail, 6/6 reps, -1 rating

Wide Grip Bench Press- 195x2x6, 6/6, +1 rating

One Arm Dumbbell Row - 85x3x1/fail, 12/12/12 reps

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Accessories:

Preacher Curl/French Press superset – 40/80x3x3/fail, 10/8/8 reps

Daily "Selfie" - No


No Video Again...

Hypertrophy Mesocycle: 7/15/16

Posted: July 30, 2016 in Training Journal
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Week: 4

Date:Friday 7/15/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating

Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 34/34

Accessories:

Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps

Daily "Selfie" - None

My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.

Hypertrophy Mesocycle: Week 4: 7/14/16

Posted: July 15, 2016 in Announcements, Training Journal
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Week: 4

Date: Thursday 7/14/16

Time: 3:15 pm

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Overhead Press – 220x2x1/fail, 10/10 reps, 0 rating

Underhand EZ Bar Row - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Figure 4 Crunches - Bodyweightx2x1/fail, 45/45 sec

Accessories:

EZ Bar Curl/Tricep Ext. superset – 80/70x3x3/fail, 12/12/12 reps

Wrist Roller - 55x3

Daily "Selfie" - 

wp-1468592445266.jpg
This is my 'Merica Tank Top.  You can also see my Strong(er) Lever belt, SBD Elbow Sleeves, and my Icon Ag and Turf hat.

I love Overhead Press day! The only thing I don't like is that the program keeps adding more and more sets and it takes me so much longer to get through a workout.  I am looking forward to OHPing more and more weight.  I would love to be able to push press 315 within the next year.


Video Coming Soon!!!

Hypertrophy Mesocycle: Week 4: 7/13/16

Posted: July 15, 2016 in Announcements, Training Journal
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Week: 4

Date: Wednesday 7/13/16

Time: 10:45 am

Location: Heavy Hammer Gym
         
Training Partner: None

Working Sets:

Front Squat – 220x2x1/fail, 10/10 reps, 0 rating

Block Pull - 400x2x1/fail, 8/8 reps, 0 rating

DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps

Planks - Bodyweightx2x1/fail, 45/45 sec

Accessories:

Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps

Shrugs w/Straps - 255x3x3/fail - 12/12/12

Daily "Selfie" - 

wp-1468435876647.jpg
This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation.  Jesup Gym in Jesup, IA only costs $1.00 to enter for the day.  I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff.  Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.

Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there.  I feel like my deadlift setup is finally clicking.  Hopefully I can translate this to pulling from the floor in my next strength cycle.


Video Coming Soon!!!

Hypertrophy Mesocycle: Week 4: 7/12/16

Posted: July 13, 2016 in Announcements, Training Journal
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Week: 4

Date: Tuesday 7/12/16

Time: 1:00 pm

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press – 215x3x1/fail, 12/12/12 reps, +1 rating

Underhand EZ Bar Row - 140x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 35/35 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 40x70x3x3/fail, 12/12/12 reps

Barbell Wrist Curl/Ext. - 65x3x3/fail, 12/12/12 reps

Calf Raise - 325x4x25 - 25/25/25/25 reps

Daily "Selfie" - 

wp-1468419367057.jpg
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting.  Stretchy and light weight.  Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.

Volume has still been too high for my legs.  Program cut out my Front Squats again for today.  Hopefully tomorrow they will go well.  Tried to do some benching with my belt on to see how that felt.  I actually kind of liked the extra pressure.  Maybe if I had a single pronged, 10mm belt it would feel a little better.  This 13mm lever is a  little thick for benching.


Here is the link to the video - 
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16
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