Thursday – Hamstrings / Back / Calves
AM Cardio – None
AM Hypertrophy – H.H.G.
Sumo Deadlift – 320x4x8
Stiff Leg Deadlift – 195x4x8
Seated Row – 100x4x8
Barbell Shrug – 195x4x8
No Daily “Selfie”
Posts Tagged ‘Heavy Hammer Gym’
Training Journal – 1/14/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Row, Rows, Shrugs, Sumo, 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 – 1/5/16
Posted: January 6, 2016 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Rows, Selfie, Shrugs, Squat, T-shirt, Tough As Nails, Training, Training Journal, Traps
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.
Training Journal – 1/4/16
Posted: January 5, 2016 in Announcements, Meal Plan, Training JournalTags: AM Cardio, Arms, B.I.G, Bacon, Bench, Bench Press, BIG, Big Iron Gym, Carbs, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Food, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Pork, Shawn Frankl, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
Training Journal – 1/3/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 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.
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 – 10/12/15 – 10/18/15
Posted: October 21, 2015 in Training JournalTags: B.I.G, Bench, Bench Press, Big Iron Gym, Deadlift, Heavy Hammer Gym, Overhead Press, Pause, Rows, Shoulders, Squat, Training, Training Journal, Triceps
Here is my training for the week:
10/12/15 – Bench Press – 275x3x4
– Close Grip BP – 205x2x4
– Bent Over Rows – 185x3x10
10/13/15 – High Bar Squat – 345x3x5
– Pause Below Parallel Squat – 225x3x5
10/14/15 – Overhead Press – 155x3x5
– Shrugs – 95x3x20
– Shoulder Complex – 10x3x10
10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.
10/16/15 – BP – 275x2x5, 315x1x3
– Bent Over Rows – 135x3x10
– Tricep Extensions (cable machine) – 50x2x10
10/18/15 – Low Bar Squat – 300x3x6
– Pause Above SQ – 315×5, 405×3, 475×1, 495×1
(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)
Heavy Hammer Gym 