A Warrior's trip to Hell and Back - 12+ weeks of HRT starts now

[thorfinnr]

Here's Friday's Workout

4/18/14 HRT Solo Week 2 Day 5

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

Wide Grip Lat Pulldown
WU = 125/2
SET = 150/2x 8+6

Seated Row
WU = 125/1
SET = 150/2x 8+6

T-bar Row
SET = 70/2x 8+6

Barbell Shrug
WU = 135/1
SET = 195/2x 8+6

Rear Delt Raises
SET = 17.5/2x 8+6

Seated Calf Raises
WU = 70/1
SET = 100/2x 8+6

Standing Calf Raises (Leg Press was in use)
SET = 110/2x 8+6

Week 2...DONE!

[thorfinnr]

Monday 4/21/14 HRT Solo Week 3 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 45/1, 70/1

SET Seated Front Press - 110/2x 8+6

SET Seated Dumbbell Side Lateral Raises - 17.5/2x 8+6

SET Standing Barbell Front Raise- 40/2x 8+6

WU Barbell Curl - 42/1

SET Barbell Curl - 77/2x 8+6

SET Reverse Barbell Curl - 47/2x 8+6

SET Reverse Barbell Wrist Curl - 20/2x 8+6

SET Barbell Wrist Curl - 30/2x 8+6

ADDED Kettle Bell Forward Swing - 40lbs/ 3x 12 reps

[thorfinnr]

4/22/14 HRT Solo Week 3 Day 2

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Leg Press - 350/2

SET Leg Press - 570/2x 8+6

SET Squat - 205/2x 8+6

WU Leg Extension - 85/2

SET Leg Extension - 125/ 2x 8+6

WU SLDL(Smith) - 105/1

SET SLDL (Smith)- 155/2x 8+6

SET Lying Leg Curl - 60/ 2x 8+6

ADDED Overhead Press and Hold - 90lb./ 3x 45 sec.

Big jump on Leg Press...my own fault...couldn't read my own writing...lol...but hey, I did it!!

[thorfinnr]

Here's the log for Thursday 4/24/2014.

Had a sick kiddo on Fri. and Saturday, and mom was out of town, so that means I was on Dr. Dad duty. Gonna pick back up tomorrow, as she's on her way back to school.

4/22/14 HRT Solo Week 3 Day 4

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Decline Bench - 135/1, 155/1

SET Decline Bench - 195/2x 8+6

WU Flat Bench - 155/1

SET Flat Bench - 195/2x 8+6

SET Incline Bench - 155/ 2x 8+6

SET Barbell Skullcrushers- 77/2x 8+6

SET Seated Dumbbell Triceps Extension - 75/ 1x 8+6, 75/1x8, 60/1x +6

[thorfinnr]

Monday 4/28/14 HRT Solo Week 4 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 45/1, 70/1

SET Seated Front Press - 110/2x 8+6

SET Seated Dumbbell Side Lateral Raises - 17.5/2x 8+6

SET Standing Barbell Front Raise- 40/2x 8+6

WU Barbell Curl - 42/1

SET Barbell Curl - 77/2x 8+6

SET Reverse Barbell Curl - 47/2x 8+6

SET Reverse Barbell Wrist Curl - 20/2x 8+6

SET Barbell Wrist Curl - 30/2x 8+6

ADDED Kettle Bell Forward Swing - 40lbs/ 3x 12 reps

[thorfinnr]

Tuesday's Workout

4/29/14 HRT Solo Week 4 Day 2

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Leg Press - 350/2

SET Leg Press - 570/2x 8+6

SET Squat - 205/2x 8+6

WU Leg Extension - 85/2

SET Leg Extension - 125/ 2x 8+6

WU SLDL(Dumbbell) - 50/1

SET SLDL (Dumbbell)- 65s/2x 8+6

SET Lying Leg Curl - 60/ 2x 8+6

[thorfinnr]

5/1/14 HRT Solo Week 4 Day 4

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Decline Bench - 135/1, 155/1

SET Decline Bench - 195/2x 8+6

WU Flat Bench - 155/1

SET Flat Bench - 195/2x 8+6

SET Incline Bench - 155/ 2x 8+6

SET Barbell Skullcrushers- 77/2x 8+6

SET Seated Dumbbell Triceps Extension - 75/ 2x 8+6

Added Standing Overhead Press & Hold - 90 lbs./1x45 sec, 2x30sec(Little harder to hold on chest day.)

1 more day, then weights go up for week 5.

[thorfinnr]

Friday's Workout

5/2/14 HRT Solo Week 4 Day 5

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

Wide Grip Lat Pulldown
WU = 125/2
SET = 150/2x 8+6

Seated Row
WU = 125/1
SET = 150/2x 8+6

T-bar Row
SET = 70/2x 8+6

Barbell Shrug
WU = 135/1
SET = 195/2x 8+6

Rear Delt Raises
SET = 17.5/2x 8+6

Seated Calf Raises
WU = 70/1
SET = 100/2x 8+6

Standing Calf Raises (Leg Press was in use)
SET = 110/2x 8+6

Week 4 done...all weights go up next week.

[thorfinnr]

Monday 5/5/14 HRT Solo Week 5 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 55/1, 75/1

SET Seated Front Press - 125/2x 8+6

SET Seated Dumbbell Side Lateral Raises - 20/2x 8+6

SET Standing Barbell Front Raise- 50/1x8, 40/1x 8+6

WU Barbell Curl - 52/1

SET Barbell Curl - 82/2x 8+6

SET Reverse Barbell Curl - 52/2x 8+6

SET Reverse Barbell Wrist Curl - 20/2x 8+6

SET Barbell Wrist Curl - 30/2x 8+6

[thorfinnr]

OK...had National Archery Tournament for my Daughter last Thurs. and Fri. Intense Practices on Tues and Wed. Then I am in that part of Indiana that got hit by the freak storm Friday and was a mess all weekend...so all that really knocked my schedule for a loop...picking up tomorrow with Week 5, and pushing through to the end.

Let's get back to work!

[thorfinnr]

Tuesday 5/13/14 HRT Solo Week 5 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 25s/1, 35s/1

SET Seated Front Press - 65s/1x 8, 45s/1x 8+6

SET Seated Dumbbell Side Lateral Raises - 20/2x 8+6

SET Standing Barbell Front Raise- 50/1x8, 40/1x 8+6

WU Barbell Curl - 52/1

SET Barbell Curl - 82/2x 8+6

SET Reverse Barbell Curl - 52/2x 8+6

SET Reverse Barbell Wrist Curl - 20/2x 8+6

SET Barbell Wrist Curl - 30/2x 8+6

[thorfinnr]

OK...Wednesday turned into an off-day. Day 2 fell on Thursday.

5/15/14 HRT Solo Week 5 Day 2

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Leg Press - 350/2

SET Leg Press - 580/2x 8+6

SET Squat - 215/1x 8+6, 1x 8 (Back kinda popped on rep 7, so I let the negs go on last set...seems to be ok...just a little achy.)

WU Leg Extension - 90/2

SET Leg Extension - 130/ 2x 8+6

WU SLDL(Smith) - 105/1

SET SLDL (Smith)- 160/2x 8+6

SET Lying Leg Curl - 65/ 2x 8+6

[thorfinnr]

Still playing cleanup from the big storm, plus that back twinge was a little more than I thought. Movement = pain on Friday. Looks to be better, so lets see how this goes this week.

[thorfinnr]

Still calling this week 5

Monday 5/19/14 HRT Solo Week 5 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 25s/1, 35s/1

SET Seated Front Press - 65s/1x 8, 45s/1x 8+6

SET Seated Dumbbell Side Lateral Raises - 20/2x 8+6

SET Standing Barbell Front Raise- 50/1x8, 40/1x 8+6

WU Barbell Curl - 52/1

SET Barbell Curl - 82/2x 8+6

SET Reverse Barbell Curl - 52/2x 8+6

SET Reverse Barbell Wrist Curl - 20/2x 8+6

SET Barbell Wrist Curl - 30/2x 8+6

[thorfinnr]

5/21/14 HRT Solo Week 5 Day 2 (Tuesday ended up being an off day, so going wed-fri straight)

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Leg Press - 350/2

SET Leg Press - 580/2x 8+6

SET Squat - 215/1x 8+6, 195/1x 8+6 (Back still a little tender)

WU Leg Extension - 90/2

SET Leg Extension - 130/ 2x 8+6

WU SLDL(Smith) - 110/1

SET SLDL (Smith)- 160/2x 8+6

SET Lying Leg Curl - 65/ 2x 8+6

SET Kettle Bell swing ups - 40/3x 12

[thorfinnr]

Playing catchup with posts...here's last Thursday...

5/22/14 HRT Solo Week 5 Day 4

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Decline Bench - 135/1, 155/1

SET Decline Bench - 205/2x 8+6

WU Flat Bench - 155/1

SET Flat Bench - 205/2x 8+6

SET Incline Bench - 165/ 2x 8+6

SET Barbell Skullcrushers- 82/2x 8+6

SET Seated Dumbbell Triceps Extension - 80/ 2x 8+6

[thorfinnr]

Friday's Workout

5/23/14 HRT Solo Week 5 Day 5

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

Wide Grip Lat Pulldown
WU = 125/2
SET = 150/2x 8+6

Seated Row
WU = 125/1
SET = 150/2x 8+6

T-bar Row
SET = 80/2x 8+6

Barbell Shrug
WU = 135/1, 175/1
SET = 205/2x 8+6

Rear Delt Raises
SET = 20/2x 8+6

Seated Calf Raises
WU = 80/1
SET = 110/2x 8+6

Standing Calf Raises (Leg Press was in use)
SET = 0 All machines in use, and wife waiting for me.

[thorfinnr]

Week starts on Tuesday this week...

Monday 5/27/14 HRT Solo Week 6 Day 1

Warm-Up = WU (weight listed/# of sets x 5 reps)

Working Sets = SET (weight listed/# of sets x reps)

WU Seated Front Press - 65/1, 85/1

SET Seated Front Press - 115/2x 8+6

SET Standing Dumbbell Side Lateral Raises - 20/2x 8+6

SET Standing Barbell Front Raise- 40/2x 8+6

WU Barbell Curl - 52/1

SET Barbell Curl - 82/2x 8+6

SET Reverse Barbell Curl - 52/2x 8+6

SET Reverse Barbell Wrist Curl - 30/2x 8+6

SET Barbell Wrist Curl - 40/2x 8+6