Posts Tagged ‘Back’

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 230x5x8

Straight Arm Pulldown – 75x5x8

Dumbbell Shrug – 50x5x20 (with hold)

Standing Calf Raise – 405x5x8

Thursday – Hamstrings / Back / Calves

AM Cardio – None

PM Hypertrophy – @ WITCC

Sumo Deadlift – 325x5x8

Seated Row – 190x5x8

Barbell Shrug – 205x5x8

Seated Calf Raise – 400x5x20

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ H.H.G.

Front Squat – 225x4x8

Straight Arm Pulldown – 75x4x8

Dumbbell Shrug – 50x4x20 with 20sec holds on last rep

Standing Calf Raises – 405x4x8

No Daily “Selfie”

Thursday – Hamstrings / Back / Calves

AM Cardio – None

AM Hypertrophy – H.H.G.

Sumo Deadlift – 320x4x8

Stiff Leg Deadlift – 195x4x8

Seated Row – 100x4x8

Barbell Shrug – 195x4x8

No Daily “Selfie”

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @ B.I.G.

Front Squat – 220x4x8

Bent Over Row – 190x4x8

Dumbbell Shrugs – 100x4x10

Leg Press Calf Raises- 405x4x25

No Daily “Selfie”

Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Front Squats – 215x3x9

Straight Arm Pulldowns – #9 (not sure on weights)

Dumbbell Shrugs – 100x3x20

Standing Calf Raises (Machine) – #44x3x20

No Daily “Selfie”

 

Thursday – Hamstrings / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Sumo Deadlift – 135x2x5, 225x2x5, 285x2x3, 315×1, 365×1, 405×1

Seated Row – 110x3x9

Barbell Shrugs – 195x3x9

Standing Calf Raise (Machine)  – #42

No Daily “Selfie”

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy  – @ H.H.G

Front Squat – 215x3x9

Bent Over Row – 185x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 405x3x9

Daily “Selfie” – “Tough As Nails” T-shirt.  I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there.  Nothing is big enough to fit me at Old Navy.

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Sunday – Quads/Back/Calves

AM Cardio – didn’t happen, knee was hurting. @ Heavy Hammer Gym

PM Hypertrophy @ B.I.G.

Front Squat – 210x2x10

Straight Arm Pulldown – #9 on machinex2x10 (maybe 80ish lbs)

Dumbbell Shrugs – 100x2x20

Standing Calf Raise (machine) – #42x3x20

Daily “Selfie” – It is starting to get cold down in the Heavy Hammer Gym.  I have on a full-zip, Show Choir sweatshirt from my senior year of high school, 2004.  Also pictured are my new WITCC sweatpants that I won at our faculty Christmas party.  They are very comfy and warm, but too long.  I have to roll up the bottoms a good 3-4 inches in order to function in them.

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Last workout of 2015!

Thursday – Hamstrings/Back/Calves/Cardio

AM Cardio: (@ Heavy Hammer Gym)

15 min, 6.67mi, HR 100-120 bpm

PM Hypertrophy: (@B.I.G)

Sumo Deadlifts – 315x2x10, 405x2x2

Stiff Leg Deadlifts – 190x2x10

Seated Rows – 100x2x10

Barbell Shrugs (Behind The Back) – 190x2x10

Standing Calf Raises (Machine) – #40x4x20

Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this.  It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.

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