Posts Tagged ‘Front Squat’

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ B.I.G.

Front Squat – 220x4x8

Bent Over Row – 190x4x8

Dumbbell Shrugs – 100x4x10

Leg Press Calf Raises- 405x4x25

No Daily “Selfie”

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”


Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy  – @ H.H.G

Front Squat – 215x3x9

Bent Over Row – 185x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 405x3x9

Daily “Selfie” – “Tough As Nails” T-shirt.  I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there.  Nothing is big enough to fit me at Old Navy.


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.


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.”20151229_150342.jpg

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.


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 (, 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

Tuesday – Quads/Back

Front Squats – 200x5x8

Bent Over Rows – 165x5x8

Dumbbell Shrugs – 50x5x20

Daily “Selfie” – This is the shirt I got from my family for my 30th birthday this summer.  I know that I am still young by a lot of standards, but I was very nervous about trying to be a competitive strength athlete at 30 years old.  I had lifted weights before (HS football, College football, etc.) but never consistently, and certainly never for competition. When I took up lifting to get in shape after my daughter was born (I was 29), I never thought I would be doing it this way.  I figured I would weight train to lose weight because I hate cardio.  I never, in a million years, would have thought that I would have my own training/diet blog, sell protein powder and other supplements, win two medals and one trophy in powerlifting meets, compete in a strongman contest, compete in a MAS Wrestling tournament, start a strength club and a MAS Wrestling team at my work, and become a certified personal trainer ( I am currently working on the program).  This has been one of the best decisions of my life.  I am healthier than I have been in a long time, I have goals to work towards, and I am having fun.  I just want to take this time to thank the person who has been by my side through my journey of becoming even fatter than I was (I blame her cooking being so good) and completely changing my life.  My wife has been a steady support system who let me take over our basement and turn it into a gym, who let me start business ventures in supplements that she didn’t really understand at the time, and who let me drop money into a “hobby” that turned into a new lifestyle.  I love you babe!!! (not sure how I got this whole story out of a picture of my t-shirt)2015-12-08-05.32.26.jpg.jpeg

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.


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