Posts Tagged ‘Chest’

Monday – Chest/Arms

Dumbbell Bench Press – 50x4x8

Incline Bench Press – 155x4x8

EZ Bar Curls – 75x4x8

Close Grip Bench Press – 185x4x8

Shoulder Complex – 5x4x8

Daily “Selfie” – This is my Hulk T-Shirt. It is one of my favorite shirts.  Fits great and features my favorite Marvel hero/anti-hero.  Also in the picture you can see my awesome SBD Elbow Sleeves and my old Red and Black Inzer Z Wrist Wraps.2015-11-30-19.09.09.jpg.jpeg

Thursday – Hamstrings/Back/Calves (I also did Friday’s workout today due to the Thanksgiving holiday…I don’t think I can get in a workout tomorrow – Chest/Arms)

Sumo Deadlift – 275x3x9 (This is coming along nicely.  I hope I can work up to a max higher than my conventional)

Stiff Leg Deadlift – 155x3x9

Seated Rows – 60x3x9

Barbell Shrug – 155x3x20 (1st time trying behind the back, will alternate these every other week)

Standing Calf Raises – 375x3x12

Dumbbell Bench Press – 50x3x9

Spoto Press – 155x3x9

Preacher Curl Machine – 90x3x9

Standing Skull Crushers – 75x3x9 (used EZ Bar)

Wrist Curl/Extension – 17x3x9

Daily “Selfie” – This is one of my newly purchased “bro-tanks.” – It says “Got 99 problems but a BENCH ain’t one.”  I really liked seeing workout slogans/pictures on t-shirts at Walmart.  2015-11-26-05.58.36.png.png

Monday – Chest/Arms

Dumbbell Bench Press – 30x3xx9

Incline Bench Press – 135x3x9

EZ Bar Curl – 75x3x9

Close Grip Bench Press – 175x3x9

Shoulder Complex – 5x3x9

Daily “Selfie” – This is one of my Big Iron Nation T-shirts.  This is in support of Shawn Frankl’s Big Iron Gym (and to a lesser extent the Big Iron Compound in Omaha, NE). One of my favorite shirts because it is great for training in, but also looks nice to wear out.wpid-20151123_053226.jpg

Friday – Chest/Arms

Dumbbell Bench Press – 30x2x10

Spot0 Press – 135x2x10

Preacher Curl Machine – 70x2x10

Standing Skull Crusher – 50x2x10

Wrist Curl/Extension – 12x2x10 (used FatGripz to make it harder)

Daily “Selfie” – This is my Quad City Strongman T-shirt.  I bought this at the Quad City Strength and Fitness Expo this summer.  I hope to compete in strongman/powerlifting/MAS at this competition in the future.


Monday – Chest/Arms

Dumbbell Bench Press – 25x1x10, 30x1x10

Incline Bench Press – 95x1x10, 115x1x10

EZ Bar Curl – 45x1x10, 65x1x10

Close Grip Bench Press – 135x1x10, 155x1x10

Shoulder Complex (front raise x10, lateral raise x10, rear deltoid raise x10) – 5lbs x2 sets

I kept everything light for this workout.  Since I am just getting into doing Hypertrophy training I didn’t want to choose to heavy of weights and burn myself out or injure myself.  I am planning on adding 1 set of 10 each week and increasing the weight by 5 lbs each week if I can.

Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)


Week #1

Day #1



Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking.  1st time trying a peaking phase.  Created with the help of Mike Israetel.  1st time benching this heavy in a few months.  Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs.  Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench.  I need to get my legs back more so that won’t happen.  Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

Week #4

Day #2



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.

Week #4

Day #2



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.

Week #3

Day #1



Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Back, Glutes)

Squat (Low Bar) Warmups – 200×5, 250×5, 300×3

Squat (Low Bar) Working Sets – 325×5, 350×5, 350×5

Squat (Low Bar) Cool Downs – 300x5x2

Good Mornings – 45x10x2

Comments: Morning SQ session was a make-up for missing my training on Saturday. Done at Heavy Hammer Gym.


Cardio Workout – 10 min on the treadmill.  3.5 speed.  Around 100 cal burned.

Strength Phase Training – Upper Body Focus (Chest)

Bench Press (No Pause) Warmups – 155×5, 205×5, 225×3

Bench Press (No Pause) Working Sets – 245×5, 275×3, 275×4

Bench Press (No Pause) Cool Downs – 225x5x2

Dumbbell Bench Press – 40×10, 50×10

Comments: Evening BP session was the normal training for a Monday.  I used my SBD sleeves and wrist wraps for the first time during both of today’s sessions.  The elbow sleeves work wonderfully.  No elbow pain at all.  The wrist wraps were perfect for bench press, but too stiff to use on squat. Shoulder started hurting a bit.  Done at Big Iron Gym.

Week #2

Day #5



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.