Heavy Hammer Gym

Day #5

Friday

5:35-6:15pm

Cardio Workout – 5 min on treadmill.  3.5mph pace. 3% incline.  114bpm heart rate.  50-100cal burned.

Strength Phase Training – Upper Body Focus (Chest, Lats, Traps)

Bench Press (No Pause) Warmups – 135×5, 165×3

Bench Press (No Pause) Working Sets – 200×3, 235×3

Bench Press (No Pause)  Cool Downs – 165x3x2

Dumbbell Bench Press – 30×10, 35×10

Bent Over Row – 55×10, 95×10

Dumbbell Shrug – 55×20, 50×20, 45×20, 40×20

Comments: Light Day – 70% volume and intensity.  Shoulder hurt a lot. Pretty much on all sets. Also mowed today.  1hour and 30 min for 550 cal burned.