Posts Tagged ‘Week 2’

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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Warm Up 65×5, 85×5, 100×3

Main 115×3, 135×3, 150×10

Joker 160×3, 165×3, 175×3

Boring But Big 85x5x10

SuperSet DB Front Raise/Lateral Raise 10x3x10

Bodyweight 218.4 lbs

Blood Pressure 107/64

Featured #dailyselfie wearing 22nd St Barbell hat, Totus Tuus cut-off (only an XL btw), SoxBox Strongman socks, SBD elbow sleeves and lever belt (video only)

Videos are the 3 Joker sets 160, 165, and 175

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" - 

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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

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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: 2

Date: Tuesday 6/28/16

Time: 10:30 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Front Squat – 210x4x3/fail, 9/9/9/9 reps, 0 rating

Block Pull – 385x2x3/fail, 7/10 reps, 0 rating

DB Lateral Raise - 20x2x3/fail, 12/12 reps

Planks – bodyweightx3x35sec

Accessories:

Preacher Curl/French Press superset – 30/80x3x3/fail, 12/12/12 reps

Shrugs w/ Straps – 230x3x3/fail (used Pro-Versa Wraps)

Daily "Selfie":

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Mt. Avengers. Mt.Rushmore of Avengers T-Shirt. It has Avengers superheroes instead of the presidents on Mt.Rushmore. I hope you have that clearly now. I am pretty sure I got this shirt at Wal-Mart. Flip-Flops...

I watched out for my back on Front squats and especially on Block Pulls.  I used a belt on Block Pulls and I only tightened it enough so that I could still fit my hand through it.  This allowed me to get into a good position while still giving me enough back protection.  (I know that the belt, especially being loose, doesn't help much with actual back support, but is more for intra-abdominal pressure. It is a psychological thing for me.)

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 2: 6/28/16
Week: 2

Date: Monday 6/27/16

Time: 11:00 am

Location: Heavy Hammer Gym

Training Partner: Nick Bennigsdorf

Working Sets:

Wide Grip Bench Press - 205x3x3/fail, 12/12/12 reps, 1 rating

Front Squat – 210x1x3/fail, 12 reps, 0 rating

Underhand EZ Bar Row – 130x2x3/fail, 12/12 reps

Crunches – bodyweightx3x3/fail, 20/20 reps

Accessories:

Hammer Curl/Tricep Ext. superset – 30/60x3x3/fail, 12/12/12 reps

BB Wrist Curl/Ext. – 50x3x3/fail

Calf Raises - Bodyweight+20x3x30

Daily "Selfie":

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Kicking Mass & Taking Names Cut-off.  This was our summer volleyball shirt from last year.  Our team is made up of parishioners from our Catholic church, hence the Kicking "Mass" part. Red, High Top, Converse shoes I've had since before high school.

Back felt much better.  I did a 10 min back stretching video before the workout and it really helped.  I might work that in a few times a week now.  Bench press is still feeling really easy while squats are getting harder.  I am finished with Week 1 now and I feel that my muscles have adapted (very slightly) to the new volume and rep scheme.  Hopefully that will get better and better.

Here is a link to the video of my training on my YouTube channel:
Heavy Hammer Gym - Hypertrophy Mesocycle: Week 1: 6/27/16

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)