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Posts Tagged ‘Big Iron Gym’

Training Journal: 531c1w3d1,2,3,5

Posted: May 14, 2018 in Announcements, Training Journal
Tags: 5-3-1, Bench, BIG, Big Iron Gym, Deadlift, Overhead Press, Squat, Training Journal, Whey

Sorry it has been a busy week. Here is my training for this week:

Day 1: Bench

Warm Up: 120×5, 155×5, 185×3

Main: 230×5, 260×3, 390×2

Joker: 305×1

Boring But Big: 155x5x10

Incline DB Bench: 30x3x10

Day 2: Deadlift

Warm Up: 160×5, 205×5, 245×3

Main: 305×5, 345×3, 385×7

Joker: 405×1, 425×1

Boring But Big: 205x5x10

Straight Arm Pull Down: 50×10, 60x2x10

Day 3: Overhead Press (done at Shawn Frankl’s Big Iron Gym)

Warm Up: 65×5, 85×5, 100×3

Main: 125×5, 140×3, 160×5

Joker: 170×1

Boring But Big: 85x3x10

DB Front Raise/Lateral Raise: 10x2x10

Walked home from the gym: about 20 min.

Day 5: Squat

Warm Up: 170×5, 215×5, 255×3

Main: 320×5, 365×3, 405×2

Joker: 425×1 (failed to hit depth)

Boring But Big: 215x5x10

Leg Extension: 85x3x10

#dailyselfies:

OBGYM hat, “Less Talky, More Lifty” bro tank, WITCC hat, Science Nutrition bro tank, APF powerlifting t-shirt (that is too big on me now), SBD knee sleeves, and rolled up, ripped sweatpants (lol)

Sorry No videos this week. I tried to use an actual video camera and movie editing software but it kept crashing so I couldn’t upload those videos from Day 1. Didn’t have my phone with me on Day 2. Didn’t have anywhere to set my phone at B.I.G. to get a good angle for Day 3. And the Day 5 videos uploaded upside down…ugh.

Back-logged Training 2/1/16-2/13/16

Posted: February 14, 2016 in Announcements, Training Journal
Tags: AM Cardio, B.I.G, Bench Press, BIG, Big Iron Gym, Close Grip, Comet Strength Club, DB, Deadlift, Dumbbells, Flys, Heavy Hammer Gym, High Bar, Incline BP, Kaz, Lat Day, Lats, Lewis and Clark Jazz Fest, Low Bar, Overhead Press, Push Press, Row, Rows, Shawn Frankl, Shrugs, Slingshot, Snow Shovel, Sorry, Squat, Strength Block, Sumo, Training, Training Journal, Triceps, Upright Rows, WITCC

Sorry it has been so long since I have posted. Getting ready for our annual Jazz Festival has been a lot of work and very time consuming. I haven’t missed any training days, but I haven’t had any time to post. Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post. So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16 – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set. not sure what happened, but I couldn’t hardly walk for the next 2 days. maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

Training Journal – 1/29/16

Posted: January 31, 2016 in Announcements, Training Journal
Tags: Arms, B.I.G, BIG, Big Iron Gym, Chest, Curl, DB, Deload Day, Dumbbells, French Press, Hypertrophy, Hypertrophy Block, MAS Wrestling, No Cardio, PM Workout, Preacher, Spoto, Training, Training Journal

DELOAD

Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 45x3x8

Spoto Press – 105x3x8

Preacher Curl – 40x3x8

French Press – 40x3x8

MAS wrestling for 1 hour at school.

Training Journal – 1/18/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: AM Cardio, AM Workout, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, BP, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Shoulder pain, Shoulders, Training, Training Journal

Monday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ B.I.G.

Dumbbell Bench Press – 80x5x8

Incline Bench Press – 195x5x8

EZ Bar Curl – 70x5x8

Shoulder Complex – 10x5x8

Close Grip Bench Press – 215x3x8 (shoulder started to hurt so I shut it down)

No Daily “Selfie”

Training Journal – 1/15/16

Posted: January 20, 2016 in Announcements, Training Journal
Tags: AM Cardio, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, DB, Dumbbells, Floor, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", PM Workout, Preacher, Training, Training Journal

Friday – Chest / Arms

AM Cardio – 15 min / 6.1 mi – @H.H.G.

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Floor Bench Press – 205x4x8

Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)

French Press – 100x4x8 (I need to work on my form)

No Daily “Selfie”

Training Journal – 1/13/16

Posted: January 15, 2016 in Announcements, Training Journal
Tags: AM Cardio, Arms, B.I.G, BIG, Big Iron Gym, Cardio, Curl, DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Overhead Press, PM Workout, Shoulders, Training, Training Journal

Wednesday – Shoulders / Arms

AM Cardio – 15 min / 6.1 mi – @ H.H.G.

PM Hypertrophy – @ B.I.G.

Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)

Seated Dumbbell Press – 65x4x8

Hammer Curls – 40x4x8

Dips – bwx2x8

No Daily “Selfie”

Training Journal – 1/11/16

Posted: January 15, 2016 in Announcements, Training Journal
Tags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Close Grip, Daily "Selfie", DB, Dumbbells, EZ Bar, Filters, GoT, Hodor, Hypertrophy, Hypertrophy Block, Incline BP, Muscles, No Cardio, Selfie, Shoulders, Training, Training Journal

Monday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Incline Bench Press – 190x4x8

EZ Bar Curl – 80x4x8

Close Grip Bench Press – 205x4x8

Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)

Daily “Selfie” – This is my Hodor shirt. Hodor is a character in Game of Thrones. He only says his name. That makes it funny…duh! Also, I got this at a thrift store.

Second Daily “Selfie” – I am pretty proud of these. These are the first images I have tried using filters on. Also, they are the first pictures that actually show off the work I have been putting in in the gym.

Training Journal – 1/10/16

Posted: January 10, 2016 in Announcements, Training Journal
Tags: B.I.G, Back, BIG, Big Iron Gym, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", Quads, Shrugs, Training, Training Journal

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Front Squats – 215x3x9

Straight Arm Pulldowns – #9 (not sure on weights)

Dumbbell Shrugs – 100x3x20

Standing Calf Raises (Machine) – #44x3x20

No Daily “Selfie”

Training Journal – 1/9/16

Posted: January 10, 2016 in Announcements, Training Journal
Tags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, French Press, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Preacher, Shawn Frankl, Training, Training Journal

Saturday – Chest / Arms

AM Cardio – None

PM Hypertrophy – B.I.G.

Bench Press – 135x2x5, 225x2x5

Preacher Curl – 80x3x9

French Press – 90x3x9

No Daily “Selfie”

Training Journal – 1/7/16

Posted: January 10, 2016 in Announcements, Training Journal
Tags: B.I.G, Back, BIG, Big Iron Gym, Calves, Deadlift, Hamstrings, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Rows, Shawn Frankl, Shrugs, Sumo, Training, Training Journal

Thursday – Hamstrings / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Sumo Deadlift – 135x2x5, 225x2x5, 285x2x3, 315×1, 365×1, 405×1

Seated Row – 110x3x9

Barbell Shrugs – 195x3x9

Standing Calf Raise (Machine) – #42

No Daily “Selfie”

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Posts Tagged ‘Big Iron Gym’

Training Journal: 531c1w3d1,2,3,5

Back-logged Training 2/1/16-2/13/16

Training Journal – 1/29/16

Training Journal – 1/18/16

Training Journal – 1/15/16

Training Journal – 1/13/16

Training Journal – 1/11/16

Training Journal – 1/10/16

Training Journal – 1/9/16

Training Journal – 1/7/16

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