Week: 4
Date: Sunday 7/17/16
Time: -
Location: Heavy Hammer Gym
Training Partner: -
Working Sets:
High Bar Squat – 390x3x2/fail, 6/6 reps, -1 rating
Wide Grip Bench Press- 195x2x6, 6/6, +1 rating
One Arm Dumbbell Row - 85x3x1/fail, 12/12/12 reps
Barbell Upright Row - 100x3x1/fail, 12/12/12 reps
Accessories:
Preacher Curl/French Press superset – 40/80x3x3/fail, 10/8/8 reps
Daily "Selfie" - No
No Video Again...
Posts Tagged ‘Preacher’
Hypertrophy Mesocycle: Week 4: 7/13/16
Posted: July 15, 2016 in Announcements, Training JournalTags: #LiftingTour, Abdominals, ABs, Back, Biceps, Block Pulls, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deltoids, Delts, Dumbbells, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym, Jesup Gym Equipment, Jesup IA, Lifting Straps, No Training Partner, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Straps, Traps, Triceps, Wednesday, Week 4
Week: 4
Date: Wednesday 7/13/16
Time: 10:45 am
Location: Heavy Hammer Gym
Training Partner: None
Working Sets:
Front Squat – 220x2x1/fail, 10/10 reps, 0 rating
Block Pull - 400x2x1/fail, 8/8 reps, 0 rating
DB Lateral Raise - 2-x3x1/fail, 12/12/12 reps
Planks - Bodyweightx2x1/fail, 45/45 sec
Accessories:
Preacher Curl/French Press superset – 40x80x3x3/fail, 10/10/10 reps
Shrugs w/Straps - 255x3x3/fail - 12/12/12
Daily "Selfie" -
This is one of my Jesup Gym T-shirts I got while I was on my #liftingtour on vacation. Jesup Gym in Jesup, IA only costs $1.00 to enter for the day. I was able to workout here after purchasing some new equipment for Heavy Hammer Gym at the Jesup Gym Equipment store next door. Very friendly staff. Basically a mom and pop store that has been in business for a little over 32 years. I will write more about them later.
Today's Front Squats weren't awful, but I could only do 10 reps with this weight. (thats ok as long as I am in the 6-10 rep range) Block Pulls felt good as well, even though I only got 8 there. I feel like my deadlift setup is finally clicking. Hopefully I can translate this to pulling from the floor in my next strength cycle.
Video Coming Soon!!!
Hypertrophy Mesocycle: Week 3: Vacation Training
Posted: July 13, 2016 in Announcements, Training JournalTags: 1 Arm DB, 22BB, 22nd Street Barbell, Arms, Back, Barbell, Bench, Bench Press, Biceps, Block Pulls, Bulldog, Calves, Curl, Curls, Cut-off, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, Des Moines IA, EZ Bar, French Press, Friday, Front Squat, Gainz, Hammer Curl, High Bar, Hips, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Jesup Gym Equipment, Jesup IA, Lifting Straps, Low Bar, Monday, Overhead Press, Preacher, Renaissance Hypertrophy, Row, Rows, Saturday, Selfie, Shoulders, Shrugs, Squat, Straps, Tank, Thursday, Traps, Triceps, Tuesday, Underhand EZ Bar Row, Upright Rows, Vacation, Volume, Wednesday, Week 2, Week 3, Wide Grip, Wrist Curl
Sorry it has been a little over a week since I have posted. My wife and I took our daughter on a little vacation. We went to Des Moines, IA (Polk City) and stayed with my in-laws. While we were there we went to an Iowa Cubs game and visited the Blank Park Zoo and Living History Farms while spending a lot of time with my wife's family. It was a fun 10 day vacation. The best part about it was not missing a day of training. The owner of 22nd Street Barbell in Des Moines was kind enough to let me train at their gym while I was on vacation. It was a great place and I will do a post about their gym later. On to my Training Journal:
Week: 2
Date: Friday 7/2/16
Time: 9:00 am
Location: Jesup Gym Equipment, Jesup, IA
Training Partner: None
Working Sets:
High Bar Squat – 375x3x3/fail, 6/6/6 reps, -1 rating
Wide Grip Bench Press – 185x2x6, 6/6 reps, +1 rating
One Arm DB Row - 80x2x3/fail, 12/12 reps
Barbell Upright Row - 95x2x3/fail, 12/12
Accessories:
Preacher Curl/French Press superset – 30/80x3x3/fail, 10/12/12 reps
Barbell Wrist Curl/Ext. - 50x3x3/fail, 12/12/12 reps
Calf Press - 300x3x3/fail - 30/30/30 reps
Daily "Selfie" -
This is a picture of me in my Jesup Gym Cut-off, however, I took this one day while training at 22nd Street Barbell, hence the 22BB hat.
Week: 3
Date: Monday 7/4/16
Time: 5:00 pm
Location: 22nd Street Barbell, Des Moines, IA
Training Partner: None
Working Sets:
Wide Grip Bench Press – 210x3x3/fail, 12/12/12 reps, +1 rating
Underhand EZ Bar Row - 135x3x3/fail, 12/12/12 reps
Accessories:
Hammer Curl/Tricep Ext. superset – 35x70x3x3/fail, 12/12/12 reps
Barbell Wrist Curl/Ext. - 60x3x3/fail, 12/12/12 reps
Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Wednesday 7/6/16 Time: 3:00 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Front Squat – 215x3x2/fail, 9/10/10 reps, 0 rating Block Pull – 390x2x2/fail, 8/10 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/10 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Thursday 7/7/16 Time: 6:45 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: Tank the Bulldog Working Sets: Overhead Press – 155x7x2/fail, 10,10,9,8,8,8,8 reps, 0 rating Underhand EZ Bar Row – 335x2x2/fail, 12/12 reps, 0 rating DB Lateral Raise - 20x3x2/fail, 12/12/12 reps Accessories: EZ Bar Curl/Overhead Machine Ext. superset – 85/65x3x3/fail, 12/12/12 reps Barbell Wrist Curl/Ext. - 60x3x3/fail - 12/12/12 reps Calf Raise - 315x3x3/fail - 20/20/20 reps
Week: 3 Date: Friday 7/8/16 Time: 5:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: Block Pull – 390x3x2/fail, 8/8/8 reps, 0 rating Low Bar Good Morning - 95x2x2/fail - 12/12 reps Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Hammer Curl/Tricep Ext. superset – 35/65x3x3/fail, 12/12/12 reps Shrugs w/Straps - 245x3x3/fail - 12/12/12 reps
Week: 3 Date: Saturday 7/9/16 Time: 6:30 pm Location: 22nd Street Barbell, Des Moines, IA Training Partner: None Working Sets: High Bar Squat – 380x3x2/fail, 6/6/6 reps, -1 rating Wide Grip Bench Press - 190x2x6 - 6/6 reps, +1 rating One Arm DB Row – 80x3x2/fail, 12/12/12 reps, 0 rating Barbell Upright Row - 95x3x2/fail, 12/12/12 reps Accessories: Preacher Curl/French Press superset – 35/85x3x3/fail, 12/12/12 reps This week of training seemed to go pretty well. I am finding that the volume I have been doing for quads is too much. The program is giving me less and less Front Squats to try to recover better. I don't mind the extra rest. I really think it does help me. I just have never really training with this much volume before. It is interesting to note that the volume for my shoulders/chest has been going up. Apparently my upper body is fine with more volume, but my lower body isn't. At least I am learning to ready my body better. My hips were very sore this week. I had to stretch them out in between every set. My back didn't bother me too much. My biceps started hurting a bit due to the fact that I have never really trained my biceps much. Now I am doing them 5 days a week. I have noticed huge gains in size in just 3 weeks or so. Oh those Noob Gainz. No videos this week...sorry.
Hypertrophy Mesocycle: Week 2: 6/28/16
Posted: June 29, 2016 in Announcements, Training JournalTags: Abdominals, ABs, Avengers, Back, Biceps, Block Pulls, Core, Curl, Curls, Daily "Selfie", DB, DB Lateral Raise, Deadlift, Deadlift Blocks, Deltoids, Delts, French Press, Front Squat, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Lateral Raise, Legs, Lifting Straps, Morning, Nick Bennigsdorf, Planks, Preacher, Quads, Renaissance Hypertrophy, Selfie, Shrugs, Squat, Straps, Training Partner, Traps, Triceps, Tuesday, Video, Week 2
Week: 2 Date: Tuesday 6/28/16 Time: 10:30 am Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating Block Pull – 385x2x3/fail, 7/10 reps, 0 rating DB Lateral Raise - 20x2x3/fail, 12/12 reps Planks – bodyweightx3x35sec Accessories: Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps) Daily "Selfie":Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops... I watched out for my back on Front squats and especially on Block Pulls. I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it. This allowed me to get into a good position while still giving me enough back protection. (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.) Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Hypertrophy Mesocycle: Week 1: 6/24/16
Posted: June 25, 2016 in Announcements, Training JournalTags: 1 Arm DB, Barbell, BB, Bench, Bench Press, Biceps, Calves, Crunch, Crusaders, Curl, Curls, Daily "Selfie", DIY, French Press, Friday, Heavy Hammer Gym, High Bar, High School, Hypertrophy, Hypertrophy Block, Hypertrophy Mesocycle, Nick Bennigsdorf, One Arm DB, One Arm DB Row, Preacher, Renaissance Hypertrophy, Renaissance Periodization, Row, Rows, Selfie, Squat, Super Set, Training Partner, Triceps, Upright Rows, Video, Week 1, Wide Grip, Wrist Roller
Week: 1 Date: Friday 6/24/16 Time: 12:30 pm Location: Heavy Hammer Gym Training Partner: Nick Bennigsdorf Working Sets: High Bar Squat - 355x3x3/fail, 6/6/6 reps, -1 (really hard today) Wide Grip Bench Press – 155x2x1/2 Mondays reps, 6/6 reps, 1 rating One Arm DB Row – 75x2x3/fail, 12/12 reps BB Upright Row - 90x2x3/fail, 12/12 reps Crunches – bodyweightx3x3/fail, 20/20 reps Accessories: Preacher Curl/French Press superset – 25/75x3x3/fail, 12/12/12 reps DIY Wrist Roller – 45x3 Calf Raises - Bodyweightx9x10 Daily "Selfie":Crusaders: Bash at the Barefoot 2007 Cut-off. The was a high school reunion type of party I went to almost 10 years ago. Flip-flops... Back felt tight, but after a few sets of squats it started to loosen up. It was a bit sore the whole time, but manageable. Some of the movements each day are starting to get hard while others are still really easy. I am not sure how the program will auto regulate this, but I trust it and the great staff at Renaissance Periodization. Here is a link to the video of my training on my YouTube channel: Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/24/16
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 – 1/22/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Dumbbells, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, Preacher, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Dumbbell Bench Press – 75x5x8
Spoto Press – 210x5x8
Preacher Curl – 95x5x8
French Press – 95x5x8
Wrist Roller – 35×5
Training Journal – 1/15/16
Posted: January 20, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, DB, Dumbbells, Floor, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", PM Workout, Preacher, Training, Training Journal
Friday – Chest / Arms
AM Cardio – 15 min / 6.1 mi – @H.H.G.
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Floor Bench Press – 205x4x8
Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)
French Press – 100x4x8 (I need to work on my form)
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”
Heavy Hammer Gym 