Posts Tagged ‘Lewis and Clark Jazz Fest’

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

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Sorry it has been so long since I have posted.  Getting ready for our annual Jazz Festival has been a lot of work and very time consuming.  I haven’t missed any training days, but I haven’t had any time to post.  Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post.  So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16  – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set.  not sure what happened, but I couldn’t hardly walk for the next 2 days.  maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

 

 

Thursday – Hamstring/Back

Sumo Deadlift – 310x4x8

Stiff Leg Deadlift – 185x5x8

Seated Row – 85x5x8

Barbell Shrug Behind – 185x5x8

Daily “Selfie” – This is a t-shirt from the 8th annual Lewis and Clark Jazz Festival.  This is the festival that I coordinate for my school.  This year will mark the 10th annual as well as my 6th festival experience.  2015-12-10-06.21.44.jpg.jpeg