Posts Tagged ‘Deload Day’

Week #4

Day #3

Wednesday

3:15-3:30 pm

Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Shoulders, Traps)

Overhead Press Warmups – 95×5, 115×5

Overhead Press Working Sets – 135×6, 145×6

Overhead Press Cool Downs – 115×6

Shoulder Complex (Front Raise, Lateral Raise, Rear Delt Raise) – 10x2sx10r

Dumbbell Shrugs – 50x2sx10r

Comments: Light Day: 70% intensity and volume. Shoulder hurt only on Front Raise portion of shoulder complex. Very easy workout. Can probably up weights. Done at Heavy Hammer Gym. Also Mowed Lawn for 1 hour at a low speed.  Burned about 550 cal.

Week #4

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.

Week #4

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.

Workout – 1/2/15

Posted: January 2, 2015 in Training Journal
Tags:

Deload Day

Barbell Pullover – 30% x 15 reps x 3 sets – 50 lbs

Barbell Shrug – 30% x 60 reps x 2 sets – 100 lbs w/ Versa Grips

Barbell Curl – Bar x Fail x 1 set – 30 reps w/ Arm Blaster (Made famous by Arnold Schwarzenegger.)

First workout of the new year.

Deload Day

Dumbbell Incline Press – 30% x 15 reps x 3 sets – 35 lbs

Bench Press – 225 lbs x 10 reps x 2 sets, 315 x 5 reps x 1 set w/Slingshot

Deadlift – 315 lbs x 5 reps x 1 set

I got help on form with those last two from Shawn Frankl at Big Iron Gym.

Workout – 12/30/14

Posted: January 2, 2015 in Training Journal
Tags:

Deload Day

Elliptical – 10 min.

Stretch – 20 min.

Workout – 12/29/14

Posted: December 30, 2014 in Training Journal
Tags:

Deload Day

Leg Extension/Curl – 30% x 15 reps x 3 sets – 75 lbs

Calf Raise – 30% x 30 reps x 3 sets – 85 lbs

Bench Press – 225 lbs x 10 reps x 2 sets, 315 x 5 reps x 2 sets with Slingshot (1st time using it)

Workout – 12/4/14

Posted: December 4, 2014 in Training Journal
Tags:

Deload Day

Barbell Pullover – 30% x15 reps x3 sets – 45 lbs

Shrug – 30% x40 reps X2 sets – 95 lbs

Barbell Curl – 30% xFail x3 sets – 55 lbs x25 reps, 55 lbs x15 reps, 55lbs x20 reps.

Workout – 12/3/14

Posted: December 3, 2014 in Training Journal
Tags:

Deload Day

Dumbbell Incline Press – 30% x15 reps x3 sets – 35 lbs

One Arm Tricep Extension – 30% x15 reps x3 sets – 20 lbs

Workout – 12/2/14

Posted: December 2, 2014 in Training Journal
Tags:

Deload Day

Walk (time) – 3 min. on Elliptical

Stretch (time) – 10 min

Hanging Leg Raise – Bodyweight x 15 reps x 3 sets

Workout – 12/1/14

Posted: December 1, 2014 in Training Journal
Tags:

Deload Day

Leg Extension/Curl – 30% x 15 reps x 3 sets – 70 lbs

One Leg Calf Raise – 30% x 25 reps x 3 sets – 80 lbs