Posts Tagged ‘BIG’

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.

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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

 

 

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.

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”

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”

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”

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.

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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.

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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”

 

Saturday – Chest / Arms

AM Cardio – None

PM Hypertrophy – B.I.G.

Bench Press – 135x2x5, 225x2x5

Preacher Curl – 80x3x9

French Press – 90x3x9

No Daily “Selfie”

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”