Posts Tagged ‘Shoulders’

Training Journal – 11/16/15

Posted: November 17, 2015 in Training Journal
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Monday – Chest/Arms

Dumbbell Bench Press – 25x1x10, 30x1x10

Incline Bench Press – 95x1x10, 115x1x10

EZ Bar Curl – 45x1x10, 65x1x10

Close Grip Bench Press – 135x1x10, 155x1x10

Shoulder Complex (front raise x10, lateral raise x10, rear deltoid raise x10) – 5lbs x2 sets

I kept everything light for this workout.  Since I am just getting into doing Hypertrophy training I didn’t want to choose to heavy of weights and burn myself out or injure myself.  I am planning on adding 1 set of 10 each week and increasing the weight by 5 lbs each week if I can.

Training Journal – 10/12/15 – 10/18/15

Posted: October 21, 2015 in Training Journal
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Here is my training for the week:

10/12/15 – Bench Press – 275x3x4

– Close Grip BP – 205x2x4

– Bent Over Rows – 185x3x10

10/13/15 – High Bar Squat – 345x3x5

– Pause Below Parallel Squat – 225x3x5

10/14/15 – Overhead Press – 155x3x5

– Shrugs – 95x3x20

– Shoulder Complex – 10x3x10

10/15/15 – Deadlift – 425x1x3 – Needed to do 3 sets, but back wouldn’t let me.

10/16/15 – BP – 275x2x5, 315x1x3

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/18/15 – Low Bar Squat – 300x3x6

– Pause Above SQ – 315×5, 405×3, 475×1, 495×1

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal – 10/5/15-10/11/15 – Week 2

Posted: October 11, 2015 in Training Journal
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Here is my training for the week:

10/5/15 – Bench Press – 275x3x5

– Wide Grip BP – 180x2x5

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x2x10

10/6/15 – Missed Training

10/7/15 – Overhead Press – 185x3x4

– Shrugs – 135x3x10

– Shoulder Complex – 12,15,15×10

10/8/15 – Deadlift – 315x3x6

– Pause Deadlift – 275x3x6

10/9/15 – Close Grip BP – 175x3x6

– Bent Over Rows – 135x3x10

– Tricep Extensions (cable machine) – 50x3x10

10/11/15 – High Bar Squat – 300x3x6

– Pause Above SQ – 300x3x6

(Training inspired by Principles of Strength Training by Israetel, Hoffmann, and Smith)

Training Journal: 9/9/15

Posted: September 10, 2015 in Training Journal
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Sorry it has been a while.  The beginning of this school year has been busy.  Don’t worry though, I haven’t skipped a workout and I have still been working on my diet.  Here is my journal entry for yesterday.

Strength Phase – Week 2, Day 3, am and pm workout, Upper body focus

Overhead Press WUp- 95×5, 105×5, 125×3 – rpe 2

Overhead Press – 150×5, 165x2sx5r – rpe 5

Upright Row – 95x3sx10r – rpe 6 (shoulders hurt a bit)

Kaz Shrugs – 95x3sx30r – rpe 8 (switching hand position is new to me)

No Cardio today, but body weight down to 238 lbs!

Training Journal: 8/17/15

Posted: August 18, 2015 in Training Journal
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NEW PHASE: PEAKING!!!

Week #1

Day #1

Monday

6:00-7:00pm

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.

Training Journal: 8/12/15

Posted: August 17, 2015 in Training Journal
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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: 8/5/15

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

Day #3

Wednesday

2:45-3:25pm

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.

Training Journal: 7/29/15

Posted: July 30, 2015 in Training Journal
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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.

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