Posts Tagged ‘Lats’

Training Journal 11/29/15 (and 11/28/15)

Posted: December 1, 2015 in Announcements, Training Journal
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Sunday – Quads/Back/Calves at Shawn Frankl’s Big Iron Gym (Saturday – random workout in Ankeny, IA at Anytime Fitness with my brother-in-law Kris.)

Front Squat -175x3x9

Straight Arm Pulldown – #8 on the machine (maybe 80 lbs???)x3x9

Dumbbell Shrugs – 100x3x12

Standing Calf Raises – #34 on the machine (Don’t have a clue)x3x20

Seated Gripper – 80x3x10

Random Saturday

Sumo/Conventional DL up to 315 lbs.

Leg Press – 400x3x12

Bench Press – 225x2x5

Lat Pulldown – 100x3x10

Maybe something else…I can’t remember.

Sorry, but no Daily “Selfie” while I was on Thanksgiving vacation.

Training Journal – 11/22/15

Posted: November 22, 2015 in Announcements, Training Journal
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Sunday – Quads/Upper Back/Calves

Front Squats – 135x2x10 (felt really good today)

Straight Arm Pulldowns – 50x2x10 (really starting to see size added to my lats)

Dumbbell Shrugs – 50x2x20

Standing Calf Raises – 315x2x10

Daily “Selfie” – This shirt used to have sleeves…just like most of my shirts.  This was our Summer Beer League Volleyball T-shirt.  It says Kicking Mass (church mass not bulking mass) & Taking Names.  The team was put together by my wife for the Catholic church where we are parishioners. Playing volleyball counted as my cardio (once a week, lol).

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Training Journal: 8/11/15

Posted: August 12, 2015 in Training Journal
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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.

Training Journal: 7/31/15

Posted: August 1, 2015 in Training Journal
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Week #2

Day #5

Friday

5:35-6:15pm

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.

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