Posts Tagged ‘Back’

Training Journal – 11/26/15

Posted: November 27, 2015 in Announcements, Training Journal
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Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)

Sumo Deadlift – 275x3x9 (This is coming along nicely.  I hope I can work up to a max higher than my conventional)

Stiff Leg Deadlift – 155x3x9

Seated Rows – 60x3x9

Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)

Standing Calf Raises – 375x3x12

Dumbbell Bench Press – 50x3x9

Spoto Press – 155x3x9

Preacher Curl Machine – 90x3x9

Standing Skull Crushers – 75x3x9 (used EZ Bar)

Wrist Curl/Extension – 17x3x9

Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.”  I really liked seeing workout slogans/pictures on t-shirts at Walmart.  2015-11-26-05.58.36.png.png

Training Journal – 11/24/15

Posted: November 25, 2015 in Announcements, Training Journal
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Tuesday – Quads, Back, Calves

Front Squat – 145x3x9

Bent Over Row – 145x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 355x3x20

Daily “Selfie” – This my Iowa’s Strongest Man T-shirt that I purchased at the Quad City Strength and Fitness Expo.  I hope to maybe compete in Iowa’s Strongest Man someday.  I am also wearing my Elitefts Strong(er) Lever Belt.  I might have to get another one.  I have lost so much weight that I don’t really have a way to make it smaller anymore.

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Training Journal – 11/19/15

Posted: November 20, 2015 in Announcements, Training Journal
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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

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Training Journal: 7/30/15

Posted: July 31, 2015 in Training Journal
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Week #2

Day #4

Thursday

6:35-7:40

Cardio Workout – 10 min on elliptical. Moderate pace.  No heart rate. Burned 50-100 cal.

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

Deadlift (2″ deficit) Warmups – 215×5, 265×5, 320×3

Deadlift (2″ deficit) Working Sets – 345×5, 370×5

Deadlift (2″ deficit)  Cool Downs – 320x5x1 (I missed my second set because I rested too long and got cold)

Squat (High Bar) – 155×10, 175×10

Comments: Finally fell my DL form is locking in.  Abs tight, lats pulled down, triceps locked, feet width about right. Done at Heavy Hammer Gym.

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