Posts Tagged ‘Upright Rows’

Giant Set 1

Hammer curls 20x3x10

One arm tricep extensions 20x3x10

DB shrugs 50x3x20

Giant Set 2

Dip belt calf raises 75x3x20

Wrist curls/extensions 10x3x10

Upright rows 20x3x10

Giant Set 3

EZ curls (w/ arm blaster) 65x3x10

French presses 65x3x10

Cable rows 75x3x20

Bodyweight 219.6

Blood Pressure 104/64

Featured #dailyselfie wearing 22nd St Barbell hat, Lewis and Clark Jazz Fest cut-off (XL btw), Daredevil socks (with the little horns on the side), and my old Fila (yard mowing) shoes.

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Week: 1

Date: 7/25-29/16

Time: Various

Location: Heavy Hammer Gym
         
Training Partner: Nick Bennigsdorf

7/25/16

Working Sets:

Incline Bench Press - 195x3x3/fail, 12/12/12 reps, 0 rating

High Bar Squat - 300x2x3/fail, 10/10 reps, 0 rating

Barbell Bent Row - 130x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35 reps

Accessories: 

Seated DB Curl/DB Kickback Superset - 45/15x3x3/fail, 12/12/12 reps

Face Pulls - 55x3x3/fail, 12/12/12 reps

7/26/16

Working Sets:

High Bar Squat - 300x5x3/fail, 12/12/10/10/10 reps, 0 rating

Stiff Legged Deadlift - 225x2x3/fail, 12/12 reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Planks - Bodyweightx2x45sec

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher Superset - 65/0x3x3/fail, 12/12/12 reps

Wrist Roller - 50x2

Calf Raises - 35x2x3/fail, 30/30 reps

7/27/16

Working Sets:

DB Flyes - 20x5x3/fail, 12/12/12/12/12 reps, +1 rating

Barbell Bent Rows - 130x2x3/fail, 12/12reps, 0 rating

DB Upright Row - 30x2x3/fail, 12/12 reps

Accessories:

Incline DB Curl/Incline DB Face Crusher - 25/25x3x3/fail, 12/12/12 reps

Face Pulls - 60x3x3/fail, 12/12/12 reps

7/28/16 - My 31st Birthday!!!

Working Sets:

Stiff Legged Deadlift - 225x3x3/fail, 12/12/12 reps, 0 rating

Lying Leg Curl- 70x2x3/fail, 12/12 reps +1 rating

DB Lateral Raise- 25x2x3/fail, 12/12 reps

Crunches - Bodyweightx2x3/fail, 35/35

Accessories:

Seated Barbell Curl/DB Kickbacks Superset - 45/15x3x3/fail, 12/12/12 reps

Bar Wrist Curl/Ext - 65x3x3/fail, 12/12/12 reps

Calf Raises - 35x3x3/fail, 30/30/30 reps

7/29/16

Working Sets:

Front Squat - 210x3x3/fail, 12/12/12 reps, 0 rating

Incline Bench Press - 175x2x6, +1 rating

Straight Arm Lat Pulldown - 70x2x3/fail, 12/12 reps

DB Lateral Raise - 25x2x3/fail, 12/12 reps

Accessories:

EZ Bar Reverse Curl/Leaning Skull Crusher - 65/0x3x3/fail, 12/12/12 reps

Face Pulls - 55x2x3/fail, 12/12/12 reps

Daily "Selfie" - None


This was the first week of my 2nd run through of the Renaissance Periodization Hypertrophy program.  It was actually quite a difficult first week after having such a "nice" deload week.  The weights just seemed really heavy for some reason.

No Video of this week...sorry.
Week: 4

Date:Friday 7/15/16

Time: -

Location: Heavy Hammer Gym
         
Training Partner: -

Working Sets:

Block Pull – 400x3x1/fail, 8/8/8 reps, 0 rating

Low Bar Good Morning - 100x2x1/fail, 12/12 reps, 0 rating

Barbell Upright Row - 100x3x1/fail, 12/12/12 reps

Crunches - Bodyweightx2x1/fail, 34/34

Accessories:

Hammer Curl/Tricep Ext. superset – 40/70x3x3/fail, 12/12/12 reps

Daily "Selfie" - None

My video editing software wasn't working so there will be no videos for a couple weeks...Sorry.
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" - 

wp-1468417399556.jpg
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

wp-1468417399564.jpg

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.
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":

wp-1466823567772.jpg


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
Week: 1

Date: Thursday 6/23/16

Time: 1:30 pm

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Block Pull – 365x3x3/fail, 8/7/6 reps, 0 rating ( I totally strained my back between 2nd and 3rd sets, i.e. the belt being put on)

Low Bar Good Morning – 90x2x3/fail, 12/12 reps, 1 rating

BB Upright Row – 90x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tri Ext superset – 25/55x3x3/fail, 12/12/12 reps

Shrugs w/Straps – 225x3x3/fail

Daily "Selfie":

wp-1466715021101.jpg

My Pudzianowski Poland T-shirt.  POLISH POWER!!! Maruisz Pudzianowski is one of my favorite professional strongmen.  Nike elbow sleeves used to protect my shins during deadlifts. And, apparently at the time, no shoes.

Back felt terrible after 2nd set on Block Pulls.  I pushed my way through the rest of the workout, but I don't know if that was a good idea.  I will be hitting the chiropractor tomorrow and maybe a massage next week.  

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/23/16

Sorry it has been so long since I have posted.  Getting ready for our annual Jazz Festival has been a lot of work and very time consuming.  I haven’t missed any training days, but I haven’t had any time to post.  Instead of bombarding you with a bunch of posts, I am going to include all of those workouts in this post.  So…here it goes:

2/1/16 – Monday – Heavy Bench Day

Bench Press – 245x3x10, 270x1x2, 295x1x1 (a little different from what I would normally do. Shawn Frankl has been giving me a few pointers to try to get me to bench 360 or 365 at my next meet)

Incline Bench Press – 195x3x10

Dumbbell Bench Press – 60x3x12

Cable Flys – #2x2x15 (not sure what the plates weigh on this machine)

2/2/16 – Tuesday – Heavy SNOW SHOVELING DAY!!!

2/3/16 – Wednesday – Overhead Press Day

Overhead Press – 145x3x10, 165x1x2, 175x1x1

Upright Rows – 95x3x10

Kaz Shrugs – 135x3x30

2/4/16 – Thursday – Deadlift Day

AM Cardio – 6.1 mi / 15 min.

Deadlift – 290x3x6, 315x3x5

Seated Row – 135x3x10

Lat Pulldown – #10x3x10 (again, don’t know what the weights are on this machine)

2/5/16 – Friday – Light Bench Day

Bench Press – 175x3x10

Slingshot Bench Press – 225x1x10

Close Grip Bench Press – 135x3x10

2/7/16  – Sunday – Heavy Squat Day

High(er) Bar Squats – 400x6x2

Low Bar Squats – 225x2x3 (trying to get back into a power squat form)

2/8/16 – Monday – Heavy Bench Day

Bench Press – 250x3x10, 275x1x2, 300x1x1

Dumbbell Bench Press – 60x3x12

Cable Flys – 25x3x12

Tricep Extensions – 40x3x12

2/9/16 – Tuesday – Light Squat Day

Squat 135x1x3 (pulled my hamstring on rep 3 of my warm-up set.  not sure what happened, but I couldn’t hardly walk for the next 2 days.  maybe overworked it last Sunday)

2/10/16 – Wednesday – Overhead Press Day

Overhead Press – 150x3x10, 170x1x2, 180x1x1

Push Press – 225x3x1

Behind-the-Back Shrugs – 140x3x20

2/11/16 – Thursday – Deadlift Day

Sumo Deadlift – 340x6x4

Seated Rows – 75x3x10

2/12/16 – Friday – Light Bench Day

Bench Press – 135x3x10

Tricep Extensions – 50x3x12

 

 

Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m.  That burned about 550 cal.

Strength Phase Training – Upper Body Focus (Shoulders, Triceps, Traps)

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great.  The Rhodiola pills are working well.  The training was very easy tonight.  I can keep bumping up the weights. Done at Heavy Hammer Gym.