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.
Posts Tagged ‘Spoto’
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
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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 – 12/4/15
Posted: December 5, 2015 in Announcements, Training JournalTags: Arms, Bro, Bro-tank, Chest, Curl, Daily "Selfie", DB, Dumbbells, French Press, Hypertrophy, Hypertrophy Block, Inzer, Preacher, SBD, Selfie, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest/Arms
Dumbbell Bench Press – 50x4x8
Spot0 Press – 175x4x8
Preacher Curl Machine – 100x4x8
French Presses – 85x4x8
Wrist Roller – 45×4 (each set includes rolling the wrist roller forward until completed, rolling it back down, rolling it back up the opposite way as previously, and then rolling it back down.)
Daily “Selfie” – Here is one of my new Bro-tanks. It is a bit small around the belly (like everything is), but it fit worse when I bought it 6 months ago. I got it at Walmart in the summer because they had a HUGE Bro-tank sale going on..lol. Apparently a lot of bros shop at wally world. Again, due to chest day, I am wearing my awesome SBD elbow sleeves and my old Inzer Z wrist wraps. Maybe someday I can be a bro and actually show off some guns.
Training Journal – 11/26/15
Posted: November 27, 2015 in Announcements, Training JournalTags: 2 workouts in 1, Arms, Back, Bench, Calves, Chest, Curl, Daily "Selfie", DB, Deadlift, Dumbbells, Hamstrings, Preacher, Rows, Selfie, Shrugs, Skull Crusher, Spoto, Sumo, Thanksgiving, Wrist
Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)
Sumo Deadlift – 275x3x9 (This is coming along nicely. I hope I can work up to a max higher than my conventional)
Stiff Leg Deadlift – 155x3x9
Seated Rows – 60x3x9
Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)
Standing Calf Raises – 375x3x12
Dumbbell Bench Press – 50x3x9
Spoto Press – 155x3x9
Preacher Curl Machine – 90x3x9
Standing Skull Crushers – 75x3x9 (used EZ Bar)
Wrist Curl/Extension – 17x3x9
Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.” I really liked seeing workout slogans/pictures on t-shirts at Walmart. 
Training Journal – 11/20/15
Posted: November 22, 2015 in Announcements, Training JournalTags: Arms, Chest, Curl, DB, Dumbbells, Fat Gripz, Preacher, Skull Crusher, Spoto, Wrist
Friday – Chest/Arms
Dumbbell Bench Press – 30x2x10
Spot0 Press – 135x2x10
Preacher Curl Machine – 70x2x10
Standing Skull Crusher – 50x2x10
Wrist Curl/Extension – 12x2x10 (used FatGripz to make it harder)
Daily “Selfie” – This is my Quad City Strongman T-shirt. I bought this at the Quad City Strength and Fitness Expo this summer. I hope to compete in strongman/powerlifting/MAS at this competition in the future.
Heavy Hammer Gym 