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”
Posts Tagged ‘Training’
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
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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 – 1/6/16
Posted: January 6, 2016 in Announcements, Training JournalTags: #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
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 – 1/4/16
Posted: January 5, 2016 in Announcements, Meal Plan, Training JournalTags: AM Cardio, Arms, B.I.G, Bacon, Bench, Bench Press, BIG, Big Iron Gym, Carbs, Chest, Close Grip, Curl, DB, Dumbbells, EZ Bar, Food, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Incline BP, No Daily "Selfie", PM Workout, Pork, Shawn Frankl, Shoulders, Training, Training Journal
Monday – Chest / Arms
AM Cardio – 15 min / 6.5 mi @ H.H.G.
PM Hypertrophy @ B.I.G.
Dumbbell Bench Press – 65x3x9
Incline Bench Press – 185x3x9
EZ Bar Curl – 70x3x9 (seemed really hard today)
Close Grip Bench Press – 200x3x9
Shoulder Complex – 10x3x9
No Daily “Selfie”, but here is a picture of the meal my awesome wife had ready for me when I got home from the gym.
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 – 12/30/15
Posted: December 31, 2015 in Announcements, Training JournalTags: #LoseTheBelly, Arms, B.I.G, BIG, Big Iron Gym, Curl, Daily "Selfie", DB, Dips, Dumbbells, fatloss, Grip, Gripper, Hammer, Lose The Belly, Overhead Press, Selfie, Shawn Frankl, Shoulders, Training, Training Journal, Warrior, XL
Wednesday – Shoulders/Arms @ B.I.G
Overhead Press – 165x2x10
Seated Dumbbell Press – 55x2x10
Hammer Curls – 35x2x10
Dips – Bodyweightx2x10
Grip Machine – 70x5x10 (then held for 20 sec)
Daily “Selfie” – This was one of my favorite shirts. I haven’t worn it in a long time. It is from the Dark Star Skateboard clothing line. I didn’t know that when I bought it. I just liked the warrior with the huge axe. The reason I haven’t worn it in almost 2 years is because it is a XL. I haven’t felt comfortable wearing anything smaller than XXL since. I can finally fit back into it and feel semi-comfortable. It is a little tight around the belly still, but I am working on that.#LoseTheBelly
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.”
Training Journal – 12/28/15
Posted: December 29, 2015 in Announcements, Training JournalTags: Arms, Bench, Bench Press, BP, Chest, Close Grip, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Hulk, Incline BP, Selfie, Shoulders, Training, Training Journal
Monday – Chest/Arms
Dumbbell Bench Press – 62x2x10
Incline Bench Press – 175x2x10 (This was really hard. Couldn’t seem to find the right position for the bench or rack height. I could prop my feet on anything to get a solid base. I am going to try that weight again next time after I figure out how to get it set up better.)
EZ Bar Curl – 95x2x10
Close Grip Bench Press – 195x2x10
Shoulder Complex – 5x2x10
Daily “Selfie” – This is one of my Christmas presents. It is a t-shirt with one of my favorite hero/anti-heros, the Hulk.
Heavy Hammer Gym 