Tuesday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ B.I.G.
Front Squat – 220x4x8
Bent Over Row – 190x4x8
Dumbbell Shrugs – 100x4x10
Leg Press Calf Raises- 405x4x25
No Daily “Selfie”
Posts Tagged ‘No Cardio’
Training Journal – 1/12/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Leg Press, No Cardio, No Daily "Selfie", Quads, Rows, Shrugs, Training, Training Journal
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Training Journal – 1/11/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Close Grip, Daily "Selfie", DB, Dumbbells, EZ Bar, Filters, GoT, Hodor, Hypertrophy, Hypertrophy Block, Incline BP, Muscles, No Cardio, Selfie, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Incline Bench Press – 190x4x8
EZ Bar Curl – 80x4x8
Close Grip Bench Press – 205x4x8
Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)
Daily “Selfie” – This is my Hodor shirt. Hodor is a character in Game of Thrones. He only says his name. That makes it funny…duh! Also, I got this at a thrift store.
Second Daily “Selfie” – I am pretty proud of these. These are the first images I have tried using filters on. Also, they are the first pictures that actually show off the work I have been putting in in the gym.
Training Journal – 1/10/16
Posted: January 10, 2016 in Announcements, Training JournalTags: B.I.G, Back, BIG, Big Iron Gym, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", Quads, Shrugs, Training, Training Journal
Sunday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @B.I.G.
Front Squats – 215x3x9
Straight Arm Pulldowns – #9 (not sure on weights)
Dumbbell Shrugs – 100x3x20
Standing Calf Raises (Machine) – #44x3x20
No Daily “Selfie”
Training Journal – 1/9/16
Posted: January 10, 2016 in Announcements, Training JournalTags: Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, French Press, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Preacher, Shawn Frankl, Training, Training Journal
Saturday – Chest / Arms
AM Cardio – None
PM Hypertrophy – B.I.G.
Bench Press – 135x2x5, 225x2x5
Preacher Curl – 80x3x9
French Press – 90x3x9
No Daily “Selfie”
Training Journal – 1/7/16
Posted: January 10, 2016 in Announcements, Training JournalTags: B.I.G, Back, BIG, Big Iron Gym, Calves, Deadlift, Hamstrings, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Rows, Shawn Frankl, Shrugs, Sumo, Training, Training Journal
Thursday – Hamstrings / Back / Calves
AM Cardio – None
PM Hypertrophy – @B.I.G.
Sumo Deadlift – 135x2x5, 225x2x5, 285x2x3, 315×1, 365×1, 405×1
Seated Row – 110x3x9
Barbell Shrugs – 195x3x9
Standing Calf Raise (Machine) – #42
No Daily “Selfie”
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: 8/17/15
Posted: August 18, 2015 in Training JournalTags: Bench, Bench Press, BIG, Big Iron Gym, BP, Chest, Incline BP, Max Bench, No Cardio, Peaking, Shawn Frankl, Shoulders, Strength, Triceps, Upper Body
NEW PHASE: PEAKING!!!
Week #1
Day #1
Monday
6:00-7:00pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Chest, Tri)
Bench Press Warmups – 165×5, 205×5, 235×3
Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1
Bench Press Cool Downs – 250×5
Incline Bench Press – 135x2sx10r
Comments: New Phase – Peaking. 1st time trying a peaking phase. Created with the help of Mike Israetel. 1st time benching this heavy in a few months. Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs. Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench. I need to get my legs back more so that won’t happen. Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.
Training Journal: 8/14/15
Posted: August 17, 2015 in Training JournalTags: Bench, Bench Press, BP, Close Grip, Deadlift, Deficit, Deload Day, Missed Training, No Cardio, Rows, Slingshot, Training, Training Journal
Week #4
Day #5
Friday
5:30-7:00am (did 2 workouts)
Cardio Workout – Nothing
Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)
Deadlift Warmups – 210×5, 260×5, 315×5
Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)
Deadlift (2″ Deficit) Cool Downs – 325x2sx5r
Bench Press Warmups – 135x2sx5r
Bench Press Working Sets – 145x2sx4r
Bench Press Slingshot – 225×4
Close Grip Bench Press – 100×4
Bent Over Rows – 115×10, 135×10
Comments: Deload Day: 70/50% intensity and volume. Used old Nike Knee Sleeves as shin guards. Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.
Training Journal: 8/12/15
Posted: August 17, 2015 in Training JournalTags: Deload Day, Heavy Hammer Gym, No Cardio, Overhead Press, Shoulders, Shrugs, Strength, Training, Training Journal, Traps, Upper Body
Week #4
Day #3
Wednesday
3:15-3:30 pm
Cardio Workout – Nothing
Strength Phase Training – Upper Body Focus (Shoulders, Traps)
Overhead Press Warmups – 95×5, 115×5
Overhead Press Working Sets – 135×6, 145×6
Overhead Press Cool Downs – 115×6
Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r
Dumbbell Shrugs – 50x2sx10r
Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed. Burned about 550 cal.
Training Journal: 8/5/15
Posted: August 6, 2015 in Training JournalTags: No Cardio, Overhead Press, Rows, SBD, Shoulders, Strength, Training, Training Journal, Traps, Upper Body, Volleyball
Heavy Hammer Gym 