Tuesday – Quads/Back/Calves
Front Squat – 205x2x10
Bent Over Rows – 170x2x10
Dumbbell Shrugs – 50x2x20
Standing Calf Raises – 405x2x10
Daily “Selfie” – Well…I have never been to Ultimate Fitness. I got this t-shirt at a Goodwill store for $1.00.
Posts Tagged ‘Training’
Training Journal – 12/22/15
Posted: December 23, 2015 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Quads, Rows, Selfie, Shrugs, Sleeve-less, Training, Training Journal
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Training Journal – 12/15/15
Posted: December 22, 2015 in Announcements, Training JournalTags: Back, Daily "Selfie", Deadlift, Deload Day, Hamstrings, Max Deadlift, Selfie, Squat, Training, Training Journal
Tuesday – Hamstrings/Back
Well, today was supposed to be deload squats, but I thought I should prepare for the Comet Strength Club Lift-a-Thon. I decided to do some max deadlift instead.
Deadlift – 135×5,225×5, 315×3, 405×1, 455×1
Daily “Selfie” – This is my Accidentally Grabbed A Plain White T-shirt selfie. I do like the fact that it makes my arms look huge.
Training Journal – 12/14/15
Posted: December 15, 2015 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Daily "Selfie", Deload Day, Elbow Sleeves, EZ Bar, Hypertrophy, Hypertrophy Block, Max, Max Bench, Notre Dame, Play Like A Champion, SBD, Selfie, Training, Training Journal, Wrist Wraps
Monday – Chest/Arms
Well, it was supposed to be a deload day at 50% volume and 90% 1RM intensity. Since we have the Lift-a-thon coming up in a couple days and I have no idea where my maxes are currently, I thought I would train a little differently than programed. Probably shouldn’t have.
Bench Press – 45×10, 135×10, 225×5, 275×1, 315×1, 335×1 (I think I could have gone heavier, but I was lifting alone so no spotter and didn’t want to hurt myself.)
EZ Curls – 95x4x8 (used the Arm Blaster as well)
Daily “Selfie” – This is one of my old school Notre Dame shirts. Again, like a previous post, one of the most storied schools in U.S. history. Every time I head into the Heavy Hammer Gym I have to hit the Play Like A Champion sign. It reminds me that in order to succeed and be a champion I have to train like a champion. Also pictured, my trusty SBD Elbow Sleeves and Stiff, 1m Wrist Wraps. 
Training Journal – 12/13/15
Posted: December 13, 2015 in Announcements, Training JournalTags: APF, B.I.G, Back, BIG, Big Iron Compound, Big Iron Gym, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Inzer, Lat Day, Lats, Powerlifter, Powerlifting, Quads, Selfie, Shrugs, Training, Training Journal
Sunday – Quads/Back/Calves
Front Squat – 205x5x8
Straight Arm Pulldowns – 70x5x8
Dumbbell Shrugs – 50x5x20
Standing Calf Raises – 405x5x12
Daily “Selfie” – This is my t-shirt from the 2015 APF Big Iron Iowa/Nebraska State Powerlifting Championships that I competed in last April. Some of the sponsors of this meet were: Jim Grandick’s Big Iron Compound, Shawn Frankl’s Big Iron Gym, Strength and Power Equipment Company (www.snpequipment.com), Inzer Advanced Designs, and Powerlifter Today. This is the next meet I hope to compete in sometime in April.
Training Journal – 12/12/15
Posted: December 12, 2015 in Announcements, Training JournalTags: Avengers, Bench, Bench Press, Calves, Close Grip, Elbow Sleeves, Hulk, Hypertrophy, Hypertrophy Block, Missed Training, Random, SBD, Thor, Training, Training Journal, Wrist, Wrist Roller, Wrist Wraps
Saturday – Random (Because I was doing 5 sets of 8 this week I couldn’t complete my workouts 5am-6am time slot I scheduled before work. I only missed 1 exercise each day. I decided to do all of those accessory exercises on my day off to catch up. I don’t know if I should do this or not so I am just going to go with how my body feels.)
Close Grip Bench Press – 195x5x8
Standing Calf Raises – 405x7x12
Wrist Roller – 50×5
Daily “Selfie” – This is my Avengers as Mt. Rushmore t-shirt. It is one of my favorites. It is very light weight, It breathes well, and It has some of my favorite Marvel heroes on it. Also featured, my SBD Elbow Sleeves and my Inzer Iron Z Wrist Wraps.
Training Journal -12/11/15
Posted: December 12, 2015 in Announcements, Training JournalTags: 'Merica, America, American, Arms, Bench, Bench Press, Chest, Curl, Daily "Selfie", DB, Dumbbells, Floor, French Press, Preacher, Pull Up, School, Selfie, Training, Training Journal, United States of America, USA
Friday – Chest/Arms
I did this workout at the school weight room.
Dumbbell Bench Press – 55x5x8
Floor Bench Press – 185x5x8 (first time really trying floor bp)
S.S.1 (superset) Preacher Curls – 80x5x8
S.S.2 French Press – 80x5x8
Assisted Pull Up – 85x2x10
Daily “Selfie” – I took this “selfie” when I got home due to the fact that I trained at school. This is one of my ‘Merica shirts. Every 4th of July I try to buy a new shirt that represents my love and patriotism for my country and for those that defend her.
Training Journal – 12/9/15
Posted: December 10, 2015 in Announcements, Training JournalTags: Arms, Bro-tank, Curl, Daily "Selfie", DB, Dips, Dumbbells, Elitefts, Hammer, Hypertrophy, Hypertrophy Block, Lever Belt, Overhead Press, SBD, Selfie, Shoulders, Training, Training Journal, Wal-mart
Wednesday – Shoulders/Arms
Overhead Press – was supposed to do 165x5x8, just wasn’t happening. I tried dropping it to 155x4x8 like I did last week and couldn’t do that either. I ended up doing 155x4x5
Seated Dumbbell Press – 50x5x8
Hammer Curls – 30x5x8
Dips – bwx5x8
Daily “Selfie” – This is yet another Bro-tank from Wal-mart. This one has one of the infamous predators on it, a great white shark. Also in this photo you can see my trust SBD Elbow Sleeves as well as my EliteFTS Strong(er) Lever Belt. I am unsure if they still sell the belt because I couldn’t find it on their website, http://www.elitefts.com. I bought it about a year ago when it was on sale for around $80.00. 
Training Journal – 12/8/15
Posted: December 9, 2015 in Announcements, Training JournalTags: 30, Back, Daily "Selfie", DB, Dumbbells, Front Squat, New Journey, Quads, Rows, Selfie, Shrugs, Training, Training Journal, Wife
Tuesday – Quads/Back
Front Squats – 200x5x8
Bent Over Rows – 165x5x8
Dumbbell Shrugs – 50x5x20
Daily “Selfie” – This is the shirt I got from my family for my 30th birthday this summer. I know that I am still young by a lot of standards, but I was very nervous about trying to be a competitive strength athlete at 30 years old. I had lifted weights before (HS football, College football, etc.) but never consistently, and certainly never for competition. When I took up lifting to get in shape after my daughter was born (I was 29), I never thought I would be doing it this way. I figured I would weight train to lose weight because I hate cardio. I never, in a million years, would have thought that I would have my own training/diet blog, sell protein powder and other supplements, win two medals and one trophy in powerlifting meets, compete in a strongman contest, compete in a MAS Wrestling tournament, start a strength club and a MAS Wrestling team at my work, and become a certified personal trainer ( I am currently working on the program). This has been one of the best decisions of my life. I am healthier than I have been in a long time, I have goals to work towards, and I am having fun. I just want to take this time to thank the person who has been by my side through my journey of becoming even fatter than I was (I blame her cooking being so good) and completely changing my life. My wife has been a steady support system who let me take over our basement and turn it into a gym, who let me start business ventures in supplements that she didn’t really understand at the time, and who let me drop money into a “hobby” that turned into a new lifestyle. I love you babe!!! (not sure how I got this whole story out of a picture of my t-shirt)
Training Journal – 12/7/15
Posted: December 8, 2015 in Announcements, Training JournalTags: Arms, Chest, Curl, Daily "Selfie", DB, Dumbbells, EZ Bar, Incline BP, Selfie, Shoulders, Training, Training Journal, Tugfest
Monday – Chest/Arms
Dumbbell Bench Press – 50x5x8
Incline Bench Press – 165x5x8
EZ Bar Curl – 85x5x8
Shoulder Complex – 5x5x8
Daily “Selfie” – This is my Toughest shirt (yes, I know…hahaha). I got this shirt at the Quad City Strength and Fitness Expo this summer. Tugfest is a giant game of tug-of-war. You can find more about it here: http://www.tugfest.com/history. I want to compete in this someday. Again, also pictured are my SBD Elbow Sleeves and Inzer wraps.
Heavy Hammer Gym 