Sunday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Front Squat – 230x5x8
Straight Arm Pulldown – 75x5x8
Dumbbell Shrug – 50x5x20 (with hold)
Standing Calf Raise – 405x5x8
Posts Tagged ‘Shrugs’
Training Journal – 1/24/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal
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Training Journal – 1/21/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Hamstrings, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Rows, Shrugs, Sumo, Training, Training Journal, WITCC
Thursday – Hamstrings / Back / Calves
AM Cardio – None
PM Hypertrophy – @ WITCC
Sumo Deadlift – 325x5x8
Seated Row – 190x5x8
Barbell Shrug – 205x5x8
Seated Calf Raise – 400x5x20
Training Journal – 1/14/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Row, Rows, Shrugs, Sumo, Training, Training Journal
Thursday – Hamstrings / Back / Calves
AM Cardio – None
AM Hypertrophy – H.H.G.
Sumo Deadlift – 320x4x8
Stiff Leg Deadlift – 195x4x8
Seated Row – 100x4x8
Barbell Shrug – 195x4x8
No Daily “Selfie”
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
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”
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 – 1/7/16
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 – 1/3/16
Posted: January 3, 2016 in Announcements, Training JournalTags: 2004, AM Cardio, B.I.G, Back, BIG, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, High School, Hypertrophy, Hypertrophy Block, Lat Day, Lats, PM Workout, Quads, Selfie, Show Choir, Shrugs, Sunday, WITCC
Sunday – Quads/Back/Calves
AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym
PM Hypertrophy @ B.I.G.
Front Squat – 210x2x10
Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)
Dumbbell Shrugs – 100x2x20
Standing Calf Raise (machine) – #42x3x20
Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym. I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004. Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party. They are very comfy and warm, but too long. I have to roll up the bottoms a good 3-4 inches in order to function in them.
Training Journal – 12/31/15
Posted: January 1, 2016 in Announcements, Training JournalTags: #LoseTheBelly, B.I.G, Back, BIG, Big Iron Gym, Bike, Calves, Cardio, Daily "Selfie", Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Notre Dame, Rows, Selfie, Shawn Frankl, Shrugs, Sumo, Training, Training Journal, Traps, XL
Last workout of 2015!
Thursday – Hamstrings/Back/Calves/Cardio
AM Cardio: (@ Heavy Hammer Gym)
15 min, 6.67mi, HR 100-120 bpm
PM Hypertrophy: (@B.I.G)
Sumo Deadlifts – 315x2x10, 405x2x2
Stiff Leg Deadlifts – 190x2x10
Seated Rows – 100x2x10
Barbell Shrugs (Behind The Back) – 190x2x10
Standing Calf Raises (Machine) – #40x4x20
Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this. It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.
Training Journal – 12/29/15
Posted: December 29, 2015 in Announcements, Training JournalTags: B.I.G, Back, Bible, BIG, Big Iron Gym, Calves, Catholic Church, Daily "Selfie", DB, Dumbbells, Front Squat, Hammer, Quads, Rows, Selfie, Shawn Frankl, Shields of Strength, Shrugs, Training, Training Journal
Tuesday – Quads/Back/Calves
Front Squat – 210x2x10 (Tried a closer stance and felt a lot more quad involvement and felt a lot easier)
Bent Over Row – 175x2x10
Dumbbell Shrug – 100x2x20
Standing Calf Raise (Machine) – #38×20, #40×20
Daily “Selfie” – Because I did my workout at Shawn Frankl’s Big Iron Gym I couldn’t take my normal daily “selfie”. I did however get a “selfie” in today. This is my Big Iron Gym baseball-style t-shirt. Sleeves are 3/4 length. This is my “going’ out” shirt. Also pictured, my Hammer necklace from Shields of Strength with one of my favorite bible passages on it: PHIL 4:13 “I can do all things through Christ who strengthens me.”
Heavy Hammer Gym 