Week: 1 Date: Thursday 6/23/16 Time: 1:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on) Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating BB Upright Row – 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps Shrugs w/Straps – 225x3x3/fail Daily "Selfie":My Pudzianowski Poland T-shirt. POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen. Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes. Back felt terrible after 2nd set on Block Pulls. I pushed my way through the rest of the workout, but I don't know if that was a good idea. I will be hitting the chiropractor tomorrow and maybe a massage next week. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16
Posts Tagged ‘Hypertrophy’
Hypertrophy Mesocycle: Week 1: 6/23/16
Posted: June 25, 2016 in Announcements, Training JournalTags: Back Pain, Biceps, Block Pulls, Crunch, Daily "Selfie", Deadlift, Good Morning, Hammer, Hammer Curl, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lifting Straps, Nick Bennigsdorf, Nike, No Shoes, Polish Power, Pudzianowski, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Shrugs, Straps, Super Set, Thursday, Triceps, Upright Rows, Video, Week 1
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Hypertrophy Mesocycle: Week 1: 6/22/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Arms, Biceps, Calves, Crunch, Curl, Curls, Daily "Selfie", DB, DIY, Dumbbells, EZ Bar, Figure 4, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lat Day, Lateral Raise, Lats, Mesocycle, Morning, Overhead Press, Renaissance Hypertrophy, Row, Rows, Selfie, Shoulders, Solo, Triceps, Videos, Wednesday, Week 1, Wrist Roller
Week: 1 Date: Wednesday 6/22/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: N/A Working Sets: Overhead Press – 145x5x3/fail, 9/9/8/8/8 reps, 0 rating Underhand EZ Bar Row – 125x2x3/fail, 12/12 reps DB Lateral Raise – 20x2x3/fail, 12/10 reps Figure 4 Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: EZ Bar Curl/Overhead Machine Ext superset – 75/50x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - bodyweightx9x10 Daily "Selfie":Fear No Evil Cut-off (Matt 28:20/Deut 31:6, "Be Strong and of good courage; Do not be afraid, nor be dismayed, for the Lord your God is with you wherever you go". Flip-Flops... Training felt great today. Shoulders were a little sore from yesterday but I managed to complete all reps/sets required for the day. I am really starting to get into this new training style. I know it will get harder the next couple weeks as intensity and volume change, but hopefully my body will be ready for the adaptation. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/22/16
Hypertrophy Block 6/21/16
Posted: June 22, 2016 in Announcements, Training JournalTags: Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, Deadlift, Deltoids, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lateral Raise, Legs, Ludus Magnus, Matt Wenning, Nick Bennigsdorf, Planks, Renaissance Hypertrophy, Renaissance Periodization, Selfie, Shrugs, Straps, Training Partner, Traps, Triceps, Week 1
Week: 1 Date: Tuesday 6/21/16 Time: 6:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 200x5x3/fail, 8/8/7/7/7 reps, 0 rating Block Pull – 365x2x3/fail, 7/8 reps, 0 rating DB Lateral Raise – 20x2x3/fail, 12/12 reps Planks – bodyweightx2, 30sec/30sec Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps Shrugs w/straps (used new Ludus Magnus straps from www.wenningstrength.com ) – 225x3x3/fail, 12/12/12
Daily "Selfie":
Tough As Nails T-shirt. Flip-Flops... I feel that this new style of full-body hypertrophy training is going to kill me. I have never trained this way before. I hate reps higher than 5 (I am a powerlifter you know). This is going to take some getting used to. That being said, I have been having fun with some new exercises and have actually been hitting most of my reps. I feel that this training will really help with my muscular endurance (not a lot of endurance, but better than what I currently have) and give me some GAINZ in the muscle size department. My quads are sore after two days of front squats, but not as bad as I thought they would be. Maybe they will be worse tomorrow. Here is a link to the video of my training on my YouTube channel: https://www.youtube.com/watch?v=Fu__D3O2-lc
I’m Back!!!
Posted: June 21, 2016 in AnnouncementsTags: Announcements, Blog, Book Review, DIY, Hypertrophy, Hypertrophy Block, Nick Bennigsdorf, Renaissance Periodization, Review, Supplement Review, Supplements, Training Partner, Videos
After a long hiatus from blogging I have decided to return to the world of digital journaling. (thats basically what my blog is) I have begun a new training program supplied by Renaissance Periodization. It will include a 15 week Hypertrophy Block, a 12-16 week Strength Block, and a 4 week Peaking Block before my next competition. I just started week 1/workout 1 today. Check out the blog entitled Hypertrophy Block 6/20/16 if you want to see what it included. I will try to do a better job next time discussing my feelings (like a social justice warrior/triggered person) next time on how I think that particular training session went. I will also resume my book reviews and product reviews. I have started DIY (Do-It-Yourself) pre-workout and post-workout supplements and will review that process too, as well as give you an easy receipe you could follow. I will also post DIY projects that I have been working on in regards to equipment or gym accessories. Hopefully, I will also start posting videos again and I will introduce you to my new training partner Nick. This is just a heads up. Look for more posts coming soon.
PS: Here is my daily selfie coming back. This is a shirt I got for helping carry the giant Warner Bros balloon during a parade a few years back.
Training Journal – 1/31/16
Posted: January 31, 2016 in Announcements, Training JournalTags: Back, Calves, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal
DELOAD
Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @H.H.G.
Front Squats – 115x3x8
Straight Arm Pulldown – 40x3x8
Dumbbell Shrug – 25x3x20
Standing Calf Raise – 205x3x20
Training Journal – 1/29/16
Posted: January 31, 2016 in Announcements, Training JournalTags: Arms, B.I.G, BIG, Big Iron Gym, Chest, Curl, DB, Deload Day, Dumbbells, French Press, Hypertrophy, Hypertrophy Block, MAS Wrestling, No Cardio, PM Workout, Preacher, Spoto, Training, Training Journal
DELOAD
Chest / Arms
AM Cardio – None
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 45x3x8
Spoto Press – 105x3x8
Preacher Curl – 40x3x8
French Press – 40x3x8
MAS wrestling for 1 hour at school.
Training Journal – 1/28/16
Posted: January 31, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Deload, Deload Day, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Row, Rows, Shrugs, Sumo, WITCC
DELOAD
Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @WITCC
Sumo Deadlift – 225x3x8
Stiff Leg Deadlift – 225x3x8
Seated Row – 100x3x8
Barbell Shrug (Back) – 185x3x8
Calf Raise – 400x3x20
Training Journal – 1/27/16
Posted: January 31, 2016 in Announcements, Training JournalTags: Curl, DB, Deload Day, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, OHP, Overhead Press, PM Workout, Training, Training Journal
DELOAD
AM Cardio – None
PM Hypertrophy – @H.H.G.
Overhead Press – 150x3x8
Seated Dumbbell Press – 50x3x8
Hammer Curls – 30x3x8
Dips – bwx3x8
Training Journal – 1/26/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Deload Day, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal, WITCC
DELOAD
Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ WITCC
Front Squat – 205x3x8
Dumbbell Shrug – 100x3x20
Seated Calf Raise – 400x3x20
Heavy Hammer Gym 