DELOAD
Monday – Chest / Arms
AM Cardio – 15 min / 6.1 mi – @H.H.G.
PM Hypertrophy – @H.H.G.
Dumbbell Bench Press – 50x3x8
Incline Bench Press – 175x3x8
EZ Bar Curl – 65x3x8
Close Grip Bench Press – 190x3x8
Shoulder Complex – 10x3x8
Posts Tagged ‘Hypertrophy’
Training Journal – 1/24/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, PM Workout, Quads, Shrugs, Training, Training Journal
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
Training Journal – 1/22/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Arms, Bench, Bench Press, Chest, Curl, Dumbbells, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, Preacher, Spoto, Training, Training Journal, Wrist Roller
Friday – Chest / Arms
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Dumbbell Bench Press – 75x5x8
Spoto Press – 210x5x8
Preacher Curl – 95x5x8
French Press – 95x5x8
Wrist Roller – 35×5
Training Journal – 1/21/16
Posted: January 27, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Hamstrings, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Rows, Shrugs, Sumo, Training, Training Journal, WITCC
Thursday – Hamstrings / Back / Calves
AM Cardio – None
PM Hypertrophy – @ WITCC
Sumo Deadlift – 325x5x8
Seated Row – 190x5x8
Barbell Shrug – 205x5x8
Seated Calf Raise – 400x5x20
Training Journal – 1/17/16
Posted: January 20, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", PM Workout, Quads, Training, Training Journal, Traps
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”
Training Journal – 1/15/16
Posted: January 20, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, B.I.G, Bench, Bench Press, BIG, Big Iron Gym, Chest, Curl, DB, Dumbbells, Floor, French Press, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Daily "Selfie", PM Workout, Preacher, Training, Training Journal
Friday – Chest / Arms
AM Cardio – 15 min / 6.1 mi – @H.H.G.
PM Hypertrophy – @B.I.G.
Dumbbell Bench Press – 70x4x8
Floor Bench Press – 205x4x8
Preacher Curls – 80×8, 80×8, 40×8, 40×8 (they were not feeling good so I dropped the weight to make sure I could get all the reps)
French Press – 100x4x8 (I need to work on my form)
No Daily “Selfie”
Training Journal – 1/14/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Back, Calves, Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, No Daily "Selfie", Row, Rows, Shrugs, Sumo, Training, Training Journal
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”
Training Journal – 1/13/16
Posted: January 15, 2016 in Announcements, Training JournalTags: AM Cardio, Arms, B.I.G, BIG, Big Iron Gym, Cardio, Curl, DB, Dips, Dumbbells, Hammer, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Overhead Press, PM Workout, Shoulders, Training, Training Journal
Wednesday – Shoulders / Arms
AM Cardio – 15 min / 6.1 mi – @ H.H.G.
PM Hypertrophy – @ B.I.G.
Overhead Press – 170×8, 155x3x8 (gonna stay at the lower weight until my endurance gets better)
Seated Dumbbell Press – 65x4x8
Hammer Curls – 40x4x8
Dips – bwx2x8
No Daily “Selfie”
Training Journal – 1/12/16
Posted: January 15, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Hypertrophy, Hypertrophy Block, Leg Press, No Cardio, No Daily "Selfie", Quads, Rows, Shrugs, Training, Training Journal
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”
Heavy Hammer Gym 