Posts Tagged ‘Heavy Hammer Gym’

Training Journal: 8/12/15

Posted: August 17, 2015 in Training Journal
Tags: , , , , , , , , , ,
0

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.

Training Journal: 8/4/15

Posted: August 6, 2015 in Training Journal
Tags: , , , , , , , ,
0
Week #3

Day #2

Tuesday

6:00-7:00pm

Cardio Workout – Nothing

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

Squat (Low Bar) Warmups – 145×5, 195×3

Squat (Low Bar)) Working Sets – 205×3, 250×3

Squat (Low Bar) Cool Downs – 195x3x2

Good Mornings – 55×8, 65×8

Bent Over Rows – 95×10, 115×10

Comments: Light Day: 70% intensity and volume. Cant seem to find the right form on the Good Mornings. Any suggestions from my followers??? Done at Heavy Hammer Gym.

Training Journal: 8/3/15

Posted: August 5, 2015 in Training Journal
Tags: , , , , , , , , , , , , , , ,
0
Week #3

Day #1

Monday

9:15-10:15am

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.

6:40-7:30pm

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.

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
Tags: , , , , , , , , , , , ,
0
Week #2

Day #3

Wednesday

6:45-7:15pm

Cardio Workout – No Cardio today, but I did mow the yard for 1hr30m.  That burned about 550 cal.

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

Overhead Press Warmups – 90×5, 110×5, 130×3

Overhead Press Working Sets – 140×5, 150×5

Overhead Press Cool Downs – 130x5x2

Bent Over Rows – 45x10x2

Upright Rows – 95x10x2 (EZ Curl bar)

Comments: Shoulders felt great.  The Rhodiola pills are working well.  The training was very easy tonight.  I can keep bumping up the weights. Done at Heavy Hammer Gym.

Training Journal: 7/23/15

Posted: July 25, 2015 in Training Journal
Tags: , , , , , ,
0

Week #1

Day #4

Thursday

3:35-4:15pm

Cardio Workout – 6 min on Elliptical at a moderate pace.  Don’t know how high heart rate got (will be getting a monitor), but did start sweating.  I think I burned about 200-250 cal.

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

Deadlift (2″ deficit) Warmups – 210×5, 260×5, 315×3

Deadlift (2″ deficit) Working Sets – 340×5, 365×5

Deadlift (2″ deficit) Cool Downs – 315×5

High Bar Squat – 225×10, 135×10

Comments: 1st time doing DL and SQ in a while…ouch.  Felt Okay. Feeling decent strength returning.  Just need to get used to the movements again.  Legs started getting sore after first couple sets of DL…IAP still doing well.  Done at Heavy Hammer Gym.

Newer Entries