Posts Tagged ‘No Cardio’

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”

Monday – Chest / Arms

AM Cardio – None

PM Hypertrophy – @B.I.G.

Dumbbell Bench Press – 70x4x8

Incline Bench Press – 190x4x8

EZ Bar Curl – 80x4x8

Close Grip Bench Press – 205x4x8

Shoulder Complex – 10x4x8 (finally felt comfortable moving up from 5 lbs)

Daily “Selfie” – This is my Hodor shirt.  Hodor is a character in Game of Thrones.  He only says his name. That makes it funny…duh! Also, I got this at a thrift store.


Second Daily “Selfie” – I am pretty proud of these.  These are the first images I have tried using filters on.  Also, they are the first pictures that actually show off the work I have been putting in in the gym.



Sunday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Front Squats – 215x3x9

Straight Arm Pulldowns – #9 (not sure on weights)

Dumbbell Shrugs – 100x3x20

Standing Calf Raises (Machine) – #44x3x20

No Daily “Selfie”


Saturday – Chest / Arms

AM Cardio – None

PM Hypertrophy – B.I.G.

Bench Press – 135x2x5, 225x2x5

Preacher Curl – 80x3x9

French Press – 90x3x9

No Daily “Selfie”

Thursday – Hamstrings / Back / Calves

AM Cardio – None

PM Hypertrophy – @B.I.G.

Sumo Deadlift – 135x2x5, 225x2x5, 285x2x3, 315×1, 365×1, 405×1

Seated Row – 110x3x9

Barbell Shrugs – 195x3x9

Standing Calf Raise (Machine)  – #42

No Daily “Selfie”

Tuesday – Quads / Back / Calves

AM Cardio – None

PM Hypertrophy  – @ H.H.G

Front Squat – 215x3x9

Bent Over Row – 185x3x9

Dumbbell Shrugs – 50x3x20

Standing Calf Raises – 405x3x9

Daily “Selfie” – “Tough As Nails” T-shirt.  I am pretty sure I got this at Old Navy…and I am pretty sure this is 1 of maybe 3 shirts from there.  Nothing is big enough to fit me at Old Navy.



Week #1

Day #1



Cardio Workout – Nothing

Strength Phase Training – Upper Body Focus (Chest, Tri)

Bench Press Warmups – 165×5, 205×5, 235×3

Bench Press Working Sets – 270×2, 285×2, 300×1, 320×1, 325×1

Bench Press Cool Downs – 250×5

Incline Bench Press – 135x2sx10r

Comments: New Phase – Peaking.  1st time trying a peaking phase.  Created with the help of Mike Israetel.  1st time benching this heavy in a few months.  Shoulder hurt on the lighter weights, but stopped once I got to 285 lbs.  Sets felt fairly easy, 300 was good, 320 was a little struggle, 325 my butt started to come up off the bench.  I need to get my legs back more so that won’t happen.  Had some good spotting from Josh and Heath and a little coaching from Shawn Frankl himself. Done at Big Iron Gym.

Week #4

Day #5


5:30-7:00am (did 2 workouts)

Cardio Workout – Nothing

Strength Phase Training – Lower Body Focus (Hamstrings, Quads, Glutes, Lats) and Upper Body Focus (Chest, Tris, and Lats)

Deadlift Warmups – 210×5, 260×5, 315×5

Deadlift Working Sets – 380×3 (missed 2 reps and the 2nd set, just couldn’t get it, will try this workout again)

Deadlift (2″ Deficit) Cool Downs – 325x2sx5r

Bench Press Warmups – 135x2sx5r

Bench Press Working Sets – 145x2sx4r

Bench Press Slingshot – 225×4

Close Grip Bench Press – 100×4

Bent Over Rows – 115×10, 135×10

Comments: Deload Day: 70/50% intensity and volume.  Used old Nike Knee Sleeves as shin guards.  Used Versa Grips Pro on last set of rows because callouss hurt. Done at Heavy Hammer Gym.

Week #4

Day #3


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 #3

Day #3



Cardio Workout – Nothing

Strength Phase Training – Upper Body (Shoulders, Traps)

Overhead Press Warmups – 105×5, 120×5, 140×3

Overhead Press Working Sets – 150×5, 160×5

Overhead Press Cool Downs – 140x5x2

Upright Row – 95x10x2

Comments: Shoulder hurt a little bit on rows.  SBD sleeves were great.  SBD wraps were too much for OHP.  Played Volleyball at the Icky Nickel for 1 hour.  Burned about 500 cal. Done at Heavy Hammer Gym.