Posts Tagged ‘B.I.G’

Sunday – Quads/Back/Calves

AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym

PM Hypertrophy @ B.I.G.

Front Squat – 210x2x10

Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)

Dumbbell Shrugs – 100x2x20

Standing Calf Raise (machine) – #42x3x20

Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym.  I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004.  Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party.  They are very comfy and warm, but too long.  I have to roll up the bottoms a good 3-4 inches in order to function in them.

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Last workout of 2015!

Thursday – Hamstrings/Back/Calves/Cardio

AM Cardio: (@ Heavy Hammer Gym)

15 min, 6.67mi, HR 100-120 bpm

PM Hypertrophy: (@B.I.G)

Sumo Deadlifts – 315x2x10, 405x2x2

Stiff Leg Deadlifts – 190x2x10

Seated Rows – 100x2x10

Barbell Shrugs (Behind The Back) – 190x2x10

Standing Calf Raises (Machine) – #40x4x20

Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this.  It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.

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Wednesday – Shoulders/Arms @ B.I.G

Overhead Press – 165x2x10

Seated Dumbbell Press – 55x2x10

Hammer Curls – 35x2x10

Dips – Bodyweightx2x10

Grip Machine – 70x5x10 (then held for 20 sec)

Daily “Selfie” – This was one of my favorite shirts.  I haven’t worn it in a long time.  It is from the Dark Star Skateboard clothing line.  I didn’t know that when I bought it.  I just liked the warrior with the huge axe.  The reason I haven’t worn it in almost 2 years is because it is a XL.  I haven’t felt comfortable wearing anything smaller than XXL since.  I can finally fit back into it and feel semi-comfortable.  It is a little tight around the belly still, but I am working on that.#LoseTheBelly

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Tuesday – Quads/Back/Calves

Front Squat – 210x2x10 (Tried a closer stance and felt a lot more quad involvement and felt a lot easier)

Bent Over Row – 175x2x10

Dumbbell Shrug – 100x2x20

Standing Calf Raise (Machine) – #38×20, #40×20

Daily “Selfie” – Because I did my workout at Shawn Frankl’s Big Iron Gym I couldn’t take my normal daily “selfie”.  I did however get a “selfie” in today.  This is my Big Iron Gym baseball-style t-shirt.  Sleeves are 3/4 length.  This is my “going’ out” shirt.  Also pictured, my Hammer necklace from Shields of Strength with one of my favorite bible passages on it: PHIL 4:13 “I can do all things through Christ who strengthens me.”20151229_150342.jpg

Monday – Chest/Arms

Finally got down to Shawn Frankl’s Big Iron Gym.  It felt great to be back.  A bunch of the guys are preparing for a meet in January so there was a lot of benching going on. I was lucky to be able to snag a bench and watch a ton of weight being moved.

Bench Press – 135×10, 185×10, 225x2x5, 275x2x3, 300×1, 315×1

EZ Bar Curl – 40×10, 45×10,50×10, 55×10, 60×10

Daily “Selfie” – Forgot again…

Sunday – Quads/Back/Calves

Front Squat – 205x5x8

Straight Arm Pulldowns – 70x5x8

Dumbbell Shrugs – 50x5x20

Standing Calf Raises – 405x5x12

Daily “Selfie” – This is my t-shirt from the 2015 APF Big Iron Iowa/Nebraska State Powerlifting Championships that I competed in last April.  Some of the sponsors of this meet were: Jim Grandick’s Big Iron Compound, Shawn Frankl’s Big Iron Gym, Strength and Power Equipment Company (www.snpequipment.com), Inzer Advanced Designs, and Powerlifter Today.  This is the next meet I hope to compete in sometime in April.2015-12-13-11.53.14.jpg.jpeg

Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)

Front Squat -175x3x9

Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9

Dumbbell Shrugs – 100x3x12

Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20

Seated Gripper – 80x3x10

Random Saturday

Sumo/Conventional DL up to 315 lbs.

Leg Press – 400x3x12

Bench Press – 225x2x5

Lat Pulldown – 100x3x10

Maybe something else…I can’t remember.

Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.

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.wpid-20151123_053226.jpg

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.

Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)