Posts Tagged ‘Lat Day’

Training Journal 11/29/15 (and 11/28/15)

Posted: December 1, 2015 in Announcements, Training Journal
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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.

Training Journal – 11/22/15

Posted: November 22, 2015 in Announcements, Training Journal
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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).

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Training Journal: 7/28/15 (My 30th Birthday!!!)

Posted: July 29, 2015 in Training Journal
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Week #2

Day #2

Tuesday

2:30-3:00pm

Cardio Workout – 10 min walking at 3.5pace on treadmill at a 2% incline. Heart rate at an easy 120.  Burned about 75-125 cal.

Strength Phase Training – Lower Body Focus (Quads,Hamstrings, Glutes)

Squat (Low Bar) Warmups – 135×5, 185×3

Squat (Low Bar) Working Sets – 200×3, 245×3

Squat (Low Bar) Cool Downs – 185x3x2

Bent Over Rows – 45x10x2

Seated Machine Rows – 120×10, 150x10x2

Comments: Light Day – 70% volume and 70% intensity. Shoulder hurt on bent over rows.  It feels like my clavicle is hurting specifically.  Not sure if it is a muscle insertion point that is hurting or the bone itself. Done at Shawn Frankl’s Big Iron Gym

Christmas Workout

Posted: December 25, 2014 in Training Journal
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Due to Christmas festivities I didn’t have time to workout on Christmas Eve.  Therefore, I did, basically, 1 1/2 workouts today on Christmas morning!

Dynamic Overhead Press – 70% x 3 reps x 8 sets – 145 lbs

Bench Press – 60% x 12 reps x 3 sets – 210 lbs

Lying Tricep Extension – 50% x 8 reps x 3 sets – 90 lbs (miscounted, it should have only been 80 lbs, oh well.)

Dumbbell Fly – 50% x 12 reps x 3 sets – 25 lbs

Dumbbell Lateral Raises – 50% x 12 reps x 3 sets – 25 lbs

Upright Row – 60% x 12 reps x 3 sets – 90 lbs

Barbell Pullover – 60% x 10 reps x 3 sets – 80 lbs

Dumbbell Biceps Curl – 60% x Fail x 3 sets – Alternate 35 lbs x 15, Hammer 35 lbs x 15, 35 x 8

Abdominal Crunch – Bodyweight x 30 reps x 3 sets

I did all of this while watching Strongman TV in the background. Compliments of http://www.startingstrongman.com

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