Calves | Heavy Hammer Gym

Posts Tagged ‘Calves’

Training Journal – 1/3/16

Posted: January 3, 2016 in Announcements, Training Journal
Tags: 2004, AM Cardio, B.I.G, Back, BIG, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, High School, Hypertrophy, Hypertrophy Block, Lat Day, Lats, PM Workout, Quads, Selfie, Show Choir, Shrugs, Sunday, WITCC

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.

2016-01-03-17.06.40.jpg.jpeg

Training Journal – 12/31/15

Posted: January 1, 2016 in Announcements, Training Journal
Tags: #LoseTheBelly, B.I.G, Back, BIG, Big Iron Gym, Bike, Calves, Cardio, Daily "Selfie", Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Notre Dame, Rows, Selfie, Shawn Frankl, Shrugs, Sumo, Training, Training Journal, Traps, XL

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.

2015-12-31-07.26.58.jpg.jpeg

Training Journal – 12/29/15

Posted: December 29, 2015 in Announcements, Training Journal
Tags: B.I.G, Back, Bible, BIG, Big Iron Gym, Calves, Catholic Church, Daily "Selfie", DB, Dumbbells, Front Squat, Hammer, Quads, Rows, Selfie, Shawn Frankl, Shields of Strength, Shrugs, Training, Training Journal

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.”

Training Journal – 12/22/15

Posted: December 23, 2015 in Announcements, Training Journal
Tags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Quads, Rows, Selfie, Shrugs, Sleeve-less, Training, Training Journal

Tuesday – Quads/Back/Calves

Front Squat – 205x2x10

Bent Over Rows – 170x2x10

Dumbbell Shrugs – 50x2x20

Standing Calf Raises – 405x2x10

Daily “Selfie” – Well…I have never been to Ultimate Fitness. I got this t-shirt at a Goodwill store for $1.00.

2015-12-23-10.34.23.jpg.jpeg

Training Journal – 12/13/15

Posted: December 13, 2015 in Announcements, Training Journal
Tags: APF, B.I.G, Back, BIG, Big Iron Compound, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Inzer, Lat Day, Lats, Powerlifter, Powerlifting, Quads, Selfie, Shrugs, Training, Training Journal

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

Training Journal – 12/12/15

Posted: December 12, 2015 in Announcements, Training Journal
Tags: Avengers, Bench, Bench Press, Calves, Close Grip, Elbow Sleeves, Hulk, Hypertrophy, Hypertrophy Block, Missed Training, Random, SBD, Thor, Training, Training Journal, Wrist, Wrist Roller, Wrist Wraps

Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work. I only missed 1 exercise each day. I decided to do all of those accessory exercises on my day off to catch up. I don’t know if I should do this or not so I am just going to go with how my body feels.)

Close Grip Bench Press – 195x5x8

Standing Calf Raises – 405x7x12

Wrist Roller – 50×5

Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt. It is one of my favorites. It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it. Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.

Training Journal – 12/6/15

Posted: December 8, 2015 in Announcements, Training Journal
Tags: Back, Bro-tank, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Lat Day, Quads, Selfie, Shrugs, Training, Training Journal, Wal-mart

Sunday – Quads/Back/Calves

Front Squat – 195x4x8

Straight Arm Pulldown – 60x4x8

Dumbbell Shrug – 50x4x20

Standing Calf Raise – 405x4x8

Daily “Selfie” – This is another one of my Wal-mart Bro-tanks. It is a giant Eagle. The good thing about this shirt is that it was very very small on me when I bought it. Now it is just kinda small. Proving that I AM losing weight. The bad thing about this shirt is that the eagle’s eyes are right in line with my pecs (man boobs). Kinda makes him look bug-eyed.

2015-12-06-06.58.20.jpg.jpeg

Training Journal – 12/1/15

Posted: December 2, 2015 in Announcements, Training Journal
Tags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Hulk Hogan, Hulkamania, Quads, Row, Rows, Selfie, Shrugs, WWE, WWF

Tuesday – Quads/Back/Calves

Front Squat – 185x4x8

Bent Over Rows – 155x4x8

Dumbbell Shrugs – 50x4x20

Standing Calf Raises – 405x4x10

Daily “Selfie” – One of my favorite WWE/WWF Legends T-shirts. It has Jake “The Snake” Roberts, “Million Dollar Man” Ted DiBiase, Ultimate Warrior, “Rowdy” Roddy Pipper, “The Immortal” Hulk Hogan (my favorite wrestler), and apparently “Stone Cold” Steve Austin is an ’80s Legend now…hmmmm

Training Journal 11/29/15 (and 11/28/15)

Posted: December 1, 2015 in Announcements, Training Journal
Tags: Ankeny, Anytime Fitness, B.I.G, Back, Bench, Bench Press, BIG, Big Iron Gym, Calves, Conventional, Deadlift, Front Squat, Grip, Gripper, Iowa, Lat Day, Lats, Leg Press, Quads, Random, Shawn Frankl, Sumo

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.

Training Journal – 11/26/15

Posted: November 27, 2015 in Announcements, Training Journal
Tags: 2 workouts in 1, Arms, Back, Bench, Calves, Chest, Curl, Daily "Selfie", DB, Deadlift, Dumbbells, Hamstrings, Preacher, Rows, Selfie, Shrugs, Skull Crusher, Spoto, Sumo, Thanksgiving, Wrist

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

	Derrick Crass on DIY – Deadlift Bloc…
	Karmen on I’m Back!!!
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Posts Tagged ‘Calves’

Training Journal – 1/3/16

Training Journal – 12/31/15

Training Journal – 12/29/15

Training Journal – 12/22/15

Training Journal – 12/13/15

Training Journal – 12/12/15

Training Journal – 12/6/15

Training Journal – 12/1/15

Training Journal 11/29/15 (and 11/28/15)

Training Journal – 11/26/15

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