Tuesday – Only did cardio – 6.3mi – @ H.H.G.
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.1 mi – @ H.H.G.
PM Hypertrophy – @ H.H.G. (Had to cut workout short.)
Overhead Press – 165x3x8
Seated Dumbbell Press – 50x3x8
Posts Tagged ‘Cardio’
Training Journal – 1/19/16 & 1/20/16
Posted: January 27, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, Cardio, DB, Dumbbells, Heavy Hammer Gym, Overhead Press, Shoulders, Training, Training Journal
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Training Journal – 1/13/16
Posted: January 15, 2016 in Announcements, Training JournalTags: 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 – 1/6/16
Posted: January 6, 2016 in Announcements, Training JournalTags: #LoseTheBelly, AM Cardio, Arms, Cardio, Curl, Daily "Selfie", DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, MMA, Overhead Press, PM Workout, Selfie, Shoulders, Tap Out, Training, Training Journal
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.5 mi – @ H.H.G.
PM Hypertrophy – @H.H.G
Overhead Strict Press – 170x2x9, 170x1x5 (Just wasn’t feeling it. Will stay at this weight next week)
Seated Dumbbell Press – 60x3x9
Hammer Curls – 40x3x9
Dips – bwx3x9
Daily “Selfie” – This is my only MMA related T-shirt that I have. I bought it at a thrift store for a couple bucks. It is an XL and I am just happy I can fit into it again. #LoseTheBelly
Training Journal – 1/1/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2016, AM Cardio, Arms, Bench, Bench Press, Cardio, Chest, Curl, DB, Dumbbells, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", Preacher
First workout of 2016!
Friday
AM Cardio – 15 min / 5 mi @ Heavy Hammer Gym
PM Hypertrophy – Chest / Arms @ B.I.G
Dumbbell Bench Press – 60x2x10
Floor Bench Press – 190x2x10
Preacher Curls – 80x2x9
French Press – 80x2x10
No Daily “Selfie”
Training Journal – 12/31/15
Posted: January 1, 2016 in Announcements, Training JournalTags: #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.
Christmas Break
Posted: December 29, 2015 in AnnouncementsTags: Amazon, Bike, Bodybuilding, Books, Cardio, Christmas, DB, Dumbbells, Giftcards, Gifts, Heavy Hammer Gym, Missed Training, Powerlifting, Strongman, T-shirt
Over the past few days I took an impromptu deload week. My family traveled to spend Christmas with my wife’s parents. I did not get any workouts in (unless you count running around in Tom Clancy’s Rainbow 6: Siege for Xbox One). I figured in this post I would talk about the awesome training related gifts I got for Christmas. (These are a mix of gifts from my side of the family and my wife’s side as well)
Pictured above:
Pudzianowski Poland T-shirt – This is a t-shirt from one of my favorite strongmen Mariusz Pudzianowski from Poland (where my mother’s side of the family came from.)
Home Depot Gift Card – This gift card is going to be used to do the DIY project: DIY – Home Made Deadlift Blocks – YouTube (will probably mix together a couple different sources)
The Perfect Man: The Muscular Life and Times of Eugen Sandow: Victorian Strongman by David Waller – This book is about one of the first great strongmen/bodybuilders ever. When I am finished reading it I will post a book review on the blog.
Iron Nation: Passion for Hard Training by Bob Whelan and Drew Israel – This book is full of interviews with greats in the lifting world. It was written to”chronicle the most significant developments in the filed of strength training…”
Beast T-shirt – This t-shirt was made specifically for me. On the back it says Heavy Hammer Gym. I will probably wear it in one of my Daily “Selfie” pics soon.
CAP Loadable Dumbbell – This DB will come in handy. I have a set of DBs, but they only go up to 50 lbs. I have surpassed that weight. I had another loadable DB that I used to train 1-arm DB press for Strongman. With both of them I can now do my normal DB routines and be able to go up in weight. (Today I did 62 lbs each DB. Yes I know that is a random number, but that is what they figured out to weigh.)
Not Pictured – another t-shirt that I will post in my next Daily “Selfie”.
Pictured Above:
2 framed photos: Top – Jón Páll Sigmarsson – another one of my favorite strongmen. This is a picture of when he competed in a bodybuilding show. Bottom – Mariusz Pudzianowski – a picture of the man that goes along with the shirt from before.
Pictured Above:
Stamina Air-Resistance Bike – This exercise bike will help with my cardio and general health. Heavy Hammer Gym has been missing a cardio/conditioning section. I now have three pieces of indoor cardio equipment – a InMotion Compact Elliptical (also Stamina brand), this stationary bike, and a jump rope. This goes along with my outdoor cardio equipment – a pair of farmers walk handles, a couple semi-tires, and one small(ish) tractor tire. My brother-in-law gave me the handy-dandy seat cover and it has already being used.
Not Pictured: some other random stuff like beef jerky, turkey jerky, deer jerky, bacon jerky, Gatorade, and Gatorade powder. Also got some Amazon gift cards. I used them today to purchase a few more training related items. As soon as they come in I will post pics of them too.
Training Journal – 11/22/15
Posted: November 22, 2015 in Announcements, Training JournalTags: Calves, Cardio, Catholic Church, Daily "Selfie", DB, Dumbbells, Front Squat, Lat Day, Lats, Quad Cities, Quad City Strength and Fitness Expo, Quads, Selfie, Shrugs, Sleeve-less, Squat
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).
Training Journal: 8/3/15
Posted: August 5, 2015 in Training JournalTags: B.I.G, Bench, Bench Press, Big Iron Gym, Cardio, Chest, DB, Glutes, Hamstrings, Heavy Hammer Gym, Lower Body, No Pause, Quads, SBD, Squat, Upper Body
Training Journal: 7/31/15
Posted: August 1, 2015 in Training JournalTags: Bench, Bench Press, Cardio, Chest, DB, Dumbbells, Lats, Light Day, Shoulder pain, Strength, Training, Training Journal, Traps, Triceps, Upper Body
Heavy Hammer Gym 