Sunday – Quads / Back / Calves
AM Cardio – None
PM Hypertrophy – @ H.H.G.
Front Squat – 225x4x8
Straight Arm Pulldown – 75x4x8
Dumbbell Shrug – 50x4x20 with 20sec holds on last rep
Standing Calf Raises – 405x4x8
No Daily “Selfie”
Posts Tagged ‘Traps’
Training Journal – 1/17/16
Posted: January 20, 2016 in Announcements, Training JournalTags: Back, Calves, DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Lat Day, Lats, No Cardio, No Daily "Selfie", PM Workout, Quads, Training, Training Journal, Traps
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Training Journal – 1/5/16
Posted: January 6, 2016 in Announcements, Training JournalTags: Back, Calves, Daily "Selfie", DB, Dumbbells, Front Squat, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, No Cardio, PM Workout, Quads, Rows, Selfie, Shrugs, Squat, T-shirt, Tough As Nails, Training, Training Journal, Traps
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.
Training Journal – 12/31/15
Posted: January 1, 2016 in Announcements, Training JournalTags: #LoseTheBelly, B.I.G, Back, BIG, Big Iron Gym, Bike, Calves, Cardio, Daily "Selfie", Deadlift, Hamstrings, Heavy Hammer Gym, Hypertrophy, Hypertrophy Block, Notre Dame, Rows, Selfie, Shawn Frankl, Shrugs, Sumo, Training, Training Journal, Traps, XL
Last workout of 2015!
Thursday – Hamstrings/Back/Calves/Cardio
AM Cardio: (@ Heavy Hammer Gym)
15 min, 6.67mi, HR 100-120 bpm
PM Hypertrophy: (@B.I.G)
Sumo Deadlifts – 315x2x10, 405x2x2
Stiff Leg Deadlifts – 190x2x10
Seated Rows – 100x2x10
Barbell Shrugs (Behind The Back) – 190x2x10
Standing Calf Raises (Machine) – #40x4x20
Daily “Selfie” – This is another old school Notre Dame T-shirt that I pulled. I can’t even remember the last time I wore this. It is also only and XL and isn’t too tight around the belly anymore. #LoseTheBelly. BTW, traps are starting to look good through clothes.
Training Journal: 9/9/15
Posted: September 10, 2015 in Training JournalTags: AM Workout, Kaz, Overhead Press, PM Workout, Rows, Shoulders, Shrugs, Strength, Training, Training Journal, Traps, Triceps, Upper Body
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: 8/12/15
Posted: August 17, 2015 in Training JournalTags: Deload Day, Heavy Hammer Gym, No Cardio, Overhead Press, Shoulders, Shrugs, Strength, Training, Training Journal, Traps, Upper Body
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 JournalTags: No Cardio, Overhead Press, Rows, SBD, Shoulders, Strength, Training, Training Journal, Traps, Upper Body, Volleyball
Training Journal: 7/31/15
Posted: August 1, 2015 in Training JournalTags: Bench, Bench Press, Cardio, Chest, DB, Dumbbells, Lats, Light Day, Shoulder pain, Strength, Training, Training Journal, Traps, Triceps, Upper Body
Training Journal: 7/29/15
Posted: July 30, 2015 in Training JournalTags: Heavy Hammer Gym, Mowing, No Cardio, Overhead Press, Rhodiola, Shoulders, Strength, Training, Training Journal, Traps, Triceps, Upper Body, Upright Rows
Heavy Hammer Gym 