Week #1
Day #3
Wednesday
Mowed the Yard – 1 hr – Moderate pace – burned around 300-350 cal.
11:40am-12:15pm
Cardio Workout – 5 min on Elliptical at a moderate pace. Don’t know how high heart rate got (will be getting a monitor), but did start sweating. I think I burned about 200-250 cal.
Strength Phase Training – Upper Body focus (Shoulders)
Did some shoulder rehab/mobility work first. Shoulder raise complex mostly.
Overhead Press Warmups – 80×5, 100×5, 120×3
Overhead Press Working Sets – 130×5, 140×7 (only needed 5)
Overhead Press Cool Downs – 120x5x2
Upright Rows – 75x10x2 (used ez curl bar)
Comments: Felt very easy today. Right shoulder still hurts so I used some icy/hot type stuff on it. Felt like I was getting good Intra-abdominal pressure built up and good Ab Flexion. Done at Heavy Hammer Gym.
Heavy Hammer Gym 