#LoseTheBelly | Heavy Hammer Gym

Posts Tagged ‘#LoseTheBelly’

Training Journal: 10-19-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 2-board, Bench, Bench Press, DB Lateral Raise, Gorilla Bench, How Much Ya Bench, No Daily "Selfie", rear raise, Side Raise, ugly rep, Video

MC1mc3BP1

Normally we would play Dungeons and Dragons on Friday nights, but we haven’t been able to get our group together. We decided to lift instead. It was a bench press workout and I went WAAAAAAYYYYY past technical failure on my AMRAP. I let me ego get the best of me on the last rep especially, but…I did get it. Here is the breakdown:

Bench Press: 240x4x2; AMRAP 240×12 (the last rep is so very ugly, you have to check it out in the video)

2-board Press: 120×15; 135×15 (we switched it up from the floor presses because they weren’t very safe the way we had to do them)

Side Raise: 15×15; 15×12

Rear Raise: 15x2x12

Again, please check out my YouTube channel. If you want to make fun of me for that last rep, do it in the comments on YouTube. Make sure to subscribe to the channel and get the notification bell on to see other training vlogs (probably other funny reps too)

Training Journal: 10-17-18

Posted: October 22, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, chin-ups, Deadlift, Hammer Curl, Heavy Hammer Gym, hip thrusts, Hips, Powerlifting, Pull Up, rack pulls

MC1mc2DL

Today was deadlift day at the Heavy Hammer Gym. I actually broke this session into 2 parts because I did my main movement (deadlifts) with the Comet Strength Club team at the community college where I teach. I am also the strength coach and the advisor to the choir club and Dungeon’s and Dragons club. Here is what my full training session looked like:

Deadlift: 320x5x3, 405x2x1

Rack Pulls: 320x3x3

Hip Thrust: 140x3x15

Chin-Ups: bodyweight(220)x2,3(pronated); BWx4,3,3(supinated)

Hammer Curls: 25x2x15

Sorry there is no #dailyselfie and no video due to the deadlift two-parter. You will have to suffice with the deadlift meme I hope I can find.

Training Journal: 10/14/18

Posted: October 15, 2018 in Announcements, Training Journal
Tags: #5thSet, #byebyebelly, #LoseTheBelly, #TeamSwede, 5th Set, @nick_benni, AMRAP, Back, DB Rows, DB Shrugs, Glutes, Hamstrings, Heavy Hammer Gym, Hyperextensions, Kids, Lats, MC1mc2SQ, Nick Bennigsdorf, No Daily "Selfie", No Spotter, Quads, Self-Spotting, Squat, Training Journal, Traps, Uff Da, Video

MC1mc2SQ

Today was squat day at the Heavy Hammer Gym…but I had to do it without my trusty training partner Nick (@nick_benni on Instagram). However, I did have the help of my 4 year old and my 2 year old constantly talking to me and asking me questions during my AMRAP…”Uff Da” (the proper Scandinavian spelling, lol). Here is what went down tonight:

Squats: 315x4x2, AMRAP 315×10 (no wraps or sleeves)

Incline Bench Reverse Hyperextensions: Just bodyweight for now (currently sitting around 220lbs after a couple weeks of higher carbs. Getting back into low carb, high fat tomorrow)

Incline Bench Dumbbell Rows: 20x1x20, 25x2x20

Incline Bench Dumbbell Shrugs: 20x1x20, 25x2x20

Calf Raises (on Hack Squat Machine): 305x5x10

Sorry there is no #dailyselfie, but there is a video this time. Hope you enjoy. Comment if you would like to critique my form. (I cut a lot of reps high on the AMRAP. I guess I was nervous without my spotter there.)

Training Journal: 531c1w2d4: Accessories

Posted: May 4, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 1 Arm DB, 22BB, 22nd Street Barbell, 5-3-1, Accessory Work, Arms, Biceps, Bodyweight, BP, Calves, Choir, Curl, Curl Bar, Curls, Cut-off, Daily "Selfie", DB, Dumbbells, EZ Bar, fatloss, Forearms, French Press, Hammer Curl, Heavy Hammer Gym, Hulk Hogan, Hulkamania, Jazz, keto, Lewis and Clark Jazz Fest, Lose The Belly, Music, No Video, One Arm DB, Powerlifter, Powerlifting, Row, Rows, Selfie, Shrugs, Singing, Sleeve-less, Socks, Strength Training, Super Set, Thursday, Training Journal, Traps, Triceps, Upright Rows, Week 2, WITCC, Wrist, Wrist Curl, Wrist Extension, XL

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.

Training Journal: 531c1w2d3: Overhead Press

Posted: May 3, 2018 in Announcements, Training Journal
Tags: #byebyebelly, #LoseTheBelly, 22nd Street Barbell, 5-3-1, Bodyweight, Catholic Church, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Dumbbells, Elbow Sleeves, fatloss, Hulk Hogan, Hulkamania, keto, Lateral Raise, Lever Belt, Lose The Belly, Nick Bennigsdorf, Overhead Press, Powerlifter, PR, SBD, Selfie, Shoulders, Strength, Strength Phase, Strength Training, Super Set, Training, Training Journal, Training Partner, Triceps, Upper Body, Video, Videos, Week 2, Workout Partner, XL

Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

Training Journal: 531c1w2d2: Deadlift

Posted: May 2, 2018 in Training Journal
Tags: #LoseTheBelly, 'Merica, 22BB, 22nd Street Barbell, Back, Deadlift, Hulk Hogan, Hulkamania, Nike, Selfie, slippers, Strength Shop

Warm Up 160×5, 205×5, 245×3

Main 285×3, 325×3, 365×6

Boring But Big 205x4x10, 205x1x8

Straight Arm Pulldown 55x3x10

Bodyweight 219.6

Blood Pressure 117/80

Videos show top Main sets.

Featured picture is my #dailyselfie: 22nd St Barbell hat, ‘Merica bro-tank, Nike shin savers, Hulkamania socks, and Strength Shop Deadlift Slippers.

#LoseTheBelly Keto Journey

Posted: May 2, 2018 in Announcements
Tags: #byebyebelly, #LoseTheBelly, Bodyweight, fatloss, keto, Lose The Belly, New Journey, Weigh-In

Here is the amounts of weight I have lost since starting my #losethebelly journey. Just over 3.5 months and over 40 lbs lost. Start weight: 262.8, Current weight: 219.6, Goal weight: 200.

Training Journal: 531c1w2d1: Bench

Posted: May 2, 2018 in Training Journal
Tags: #LoseTheBelly, 5-3-1, Bench, Bench Press, Chest, Daily "Selfie", Selfie, superman

Warm Up 130×5, 160×5, 195×3

Main 225×3, 260×3, 290x2x2

Boring But Big 160x5x10

Slingshot Bench 275x2x5, 275x1x3

Incline DB Bench 25x2x10, 30x1x10

Bodyweight 221.6

Blood Pressure 103/69

Training Journal: 531c1w1d5: Squats

Posted: April 29, 2018 in Training Journal
Tags: #LoseTheBelly, 22nd Street Barbell, 5-3-1, BP, Calves, Daily "Selfie", Glutes, Heavy Hammer Gym, Legs, Lose The Belly, NASA, Powerlifting, quad, Quads, Repetition Squat, Selfie, Squat, Strength, Videos

(Video main sets: 280×5, 320×5, 365×5)

My leverages are all off due to weight loss so I don’t think I hit depth very often, but it feels good to be under the weight again)

Warm Ups 170×5, 215×5, 255×5

Main 280×5, 320×5, 365×5

Boring But Big 215x5x10

Dip Belt Calf Raise 70x5x20

Leg Extension 75x3x10

Bodyweight 220.6 lbs

Blood Pressure 106/74

#dailyselfie 22 Street Barbell Hat, NASA Powerlifting T-Shirt, Samsung Gear S3 Classic Smart Watch.

Training Journal – 1/6/16

Posted: January 6, 2016 in Announcements, Training Journal
Tags: #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

2016-01-06-17.51.14.jpg.jpeg

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