Week #2
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 