Posts Tagged ‘Front Squat’

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.

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).


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.wpid-20151117_061847.jpg