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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.
Sunday – Quads/Upper Back/Calves
Front Squats – 135x2x10 (felt really good today)
Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 315x2x10
Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts. This was our Summer Beer League Volleyball T-shirt. It says Kicking Mass (church mass not bulking mass) & Taking Names. The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).
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
Tuesday – Quads, Back, Calves
Front Squat – (first time really trying these) 45×10, 65×5, 95×5, 135×5 – My mobility in wrists, elbows, and shoulders is fairly poor. I had trouble using the OLY style grip. I ended up using the crossed arms style. It worked for now, but as it gets heavier I don’t know if that will work. I will keep working my mobility so I can use the proper grip.
Bent Over Rows – 135x2x10
Dumbbell Shrugs – 50x2x10 (heaviest dumbbell I have right now)
Standing Calf Raises – 225x2x10
Here is my daily training “selfie”. Here I am wearing my Shaw Strength T-shirt that I got from Brian Shaw himself at the Quad City Strength and Fitness Expo this year. I got to talk to him privately for almost half and hour. It was great picking his brain on training, competing, and recovering from injury.
Heavy Hammer Gym 