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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.
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.
Day #2
Tuesday
2:30-3:00pm
Cardio Workout – 10 min walking at 3.5pace on treadmill at a 2% incline. Heart rate at an easy 120. Burned about 75-125 cal.
Strength Phase Training – Lower Body Focus (Quads,Hamstrings, Glutes)
Squat (Low Bar) Warmups – 135×5, 185×3
Squat (Low Bar) Working Sets – 200×3, 245×3
Squat (Low Bar) Cool Downs – 185x3x2
Bent Over Rows – 45x10x2
Seated Machine Rows – 120×10, 150x10x2
Comments: Light Day – 70% volume and 70% intensity. Shoulder hurt on bent over rows. It feels like my clavicle is hurting specifically. Not sure if it is a muscle insertion point that is hurting or the bone itself. Done at Shawn Frankl’s Big Iron Gym
Heavy Hammer Gym