Day #2
Tuesday
5:20-6:20am
Cardio Workout – Np Cardio
Strength Phase Training – Upper Body Focus (Chest, Lats, Tri)
Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3
Bench Press (No Pause) Working Sets – 260x4rx2s
Bench Press (No Pause) Cool Downs – 205×4
Close Grip Bench Press – 135×10
Bent Over Row – 95×10, 120×10
Comments: Deload Day – 50% volume and 90% of planned intensity. Shoulder hurt a little bit. Need to work on wrist wrap placement to get the most out of them. Used SBD elbow sleeves. This is a Make-Up training for missing yesterday.
Day #2
Tuesday
5:00-6:00pm
Cardio Workout – 10 min on treadmill. 3.5mph pace. 0% incline. 130 bpm heart rate. 50-100cal burned.
Strength Phase Training – Lower Body Focus (Quads, Glutes, Hamstrings)
High Bar Squat Warmups – 135×5, 225×5
High Bar Squat Working Sets – 315x5rx2s
High Bar Squat (Pause Below Parallel) – 135x5rx2s
High Bar Squat (Pause Above Parallel) – 135x5rx2s
Comments: Deload Day – 50% volume and 90% of planned intensity.Two good workouts in one day.
Heavy Hammer Gym 