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" -
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
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.
This is my new 22nd Street Barbell T-shirt. It is a great shirt for lifting. Stretchy and light weight. Also pictured: SBD Elbow Sleeves, Strong(er) Lever Belt, Little People Farm, Nick's shoe, camera trip-pod.
Volume has still been too high for my legs. Program cut out my Front Squats again for today. Hopefully tomorrow they will go well. Tried to do some benching with my belt on to see how that felt. I actually kind of liked the extra pressure. Maybe if I had a single pronged, 10mm belt it would feel a little better. This 13mm lever is a little thick for benching.
Here is the link to the video -
Heavy Hammer Gym: Hypertrophy Mesocycle: Week 4: 7/12/16Kicking 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
Heavy Hammer Gym 