Why’s It So Heavy

Peak Fitness Matthews NC
Hammer Equipment is really nice I just don’t know if it’s worth enduring the crowding at a gym just to use it.

A1 OHP Press:
95×5x1
115×5x1
135×5x1
145×5x1
145×4x1

B1 Hammer Wide Lat Pull Down:
90×10x1
160×10x1
180×10x1

C1 Hammer Iso Lat Row:
90×10x1
140×10x1
160×10x2

D1 Front DB Raise:
30×5x1
30×10x2
30×8x1

E1 Upright Row:
110×5x5

F1 Hammer Iso Shrug:
270×10x2
360×10x2

Duration: 60 minutes

YMCA Ashland VA
Short workout due to dinner at The Ponderosa I haven’t eaten at one in over 30 years, I’m now full!!!

A1 OHP Press:
135×5x5

A2 1 Arm Side Lat Raise:
20×5x5

B1 Upright Rows:
110×5x5

B2 Seated Rows Machine:
75×5x1
115×5x1
130×5x2
145×5x1

C1 DB Shrugs:
100×5x5

C2 Front DB Raise:
25×5x5

Duration: 60 minutes

 Shoulders feeling kind of banged up today.

A1 OHP Press:
95×1x5
115×1x5
135×1x5
145×2x5

A2 1 Arm Side Lat Raise:
22.5×5x5

B1 Alternate DB Shoulder Press:
45×5x5

B2 Upright Rows:
110×5x5

C1 Cable Row To Neck:
Pin 5×5x5

C2 Incline Rear Delt Raise:
35×5x5

D1 Shrugs:
225×5x5

D2 Kettlebell DARCS:
35×5x5

1:00 between sets

Elliptical:
139 Avg HR 148 Max HR
20:00 Minutes 6 Resistance

Duration: 85 minutes

Good workout. I was slow to get with it after a couple of days doing nothing

Warm Up
Elliptical:
5:00 Minutes 6 Resistance

A1 OHP Press:
142.5×5x5

A2 1 Arm Side Lat Raise:
22.5×5x5

B1 Alternate DB Shoulder Press:
47.5×5x5

B2 Upright Rows:
105×5x5

C1 Cable Row To Neck:
Pin 5×5x5

C2 Incline Rear Delt Raise:
37.5×5x5

D1 Shrugs:
240×5x5

D2 Kettlebell DARCS:
35×5x5

2:00 between sets

Duration: 85 minutes

Powerhouse Gym in Greer South Carolina.

A1 Seated Shoulder Press:
100×5x1
120×5x1
130×5x3

A2 1 Arm Side Lat Raise:
20×5x5

B1 Alternate DB Shoulder Press:
45×5x5

B2 Upright Rows:
105×5x5

C1 Cable Row To Neck:
60×5x1
75×5x1
80×5x3

C2 Bent DB Raise:
30×5x5

D1 Shrugs:
235×5x5

D2 Front DB Raise:
30×5x5

Duration: 75 minutes

Relaxing watching the UK FSU game (Go Kats) eating home-made wings

A1 OHP Press:
135×5x5

A2 1 Arm Side Lat Raise:
20×5x5

B1 Alternate DB Shoulder Press::
47.5×5x5

B2 Upright Rows:
95×5x1
105×5x4

C1 Cable Row To Neck:
Pin 5 + Ankle Weightx5×5

C2 Incline Rear Delt Raise:
35×5x5

D1 Shrugs:
235×5x5

D2 Kettlebell DARCS:
35×5x5

2:00 Minutes between sets. My 13 year old came downstairs and did a couple of sets of prisoner squats.

Duration: 85 minutes

A1 Overhead Press:
135×5x5

A2 Incline DB Lateral Raise:
25×5x5

B1 Alternate DB Shoulder Press:
45×5x5

B2 DB Front Raise:
25×5x5

C1 Cable Row To Neck:
Pin 5×5x5

C2 Incline Rear Delt Raise:
35×5x5

D1 Shrugs:
235×5x5

2:00 Minutes between sets

This finishes the first half of the OVT template, below is the second half. I’m sure there will some changes since I don’t have a preacher curl.
A 5×5
A1 Low Inc DB Press
A2 Low Inc DB Flies
B1 Dips
B2 Flat DB Flies
C1 Pullovers
C2 1 Arm Cable Row
D1 T Bar Row
D2 Seated Cable Row

B 5×5
A1 Front Squat
A2 Step Ups
B1 Glute Ham Raise
B2 Standing Leg Curls
C1 Deadlift
C2 1 Leg Deadlift

C 5×5
A1 EZ Bar Curl
A2 Zottman Curl
B1 Preacher Curl
B2 1 Arm Cable Curl
C1 OH Tricep Press
C2 1 Arm Cable Tri Press
D1 Lying Tri Extension
D2 Cable Pressdown

D 5×5
A1 Push Press
A2 1 Arm Lat Raise
B1 Stand DB Shoulder Press
B2 BB Front Raise
C1 Seated Row To Neck
C2 Inc. Rear Delt Raise

Duration: 75 minutes

Last deload

A1 Overhead Press:
95×5x5

A2 Incline DB Lateral Raise:
15×5x5

B1 Alternate DB Shoulder Press:
25×5x5

B2 DB Front Raise:
15×5x5

C1 Cable Row To Neck:
Pin 3×5x5

C2 Incline Rear Delt Raise:
20×5x5

D1 Shrugs:
135×5x5

Elliptical - machine:
45:00 Minutes 6 Resistance
134 Avg HR 142 Max HR

Duration: 90 minutes

Left shoulder sore & feeling weak

Warm Up
Elliptical:
5:00 Minutes 6 Resistance

A1 Overhead Press:
135×5x2
145×5x3

A2 Incline DB Lateral Raise:
25×5x5

B1 Alternate DB Shoulder Press:
45×5x5

B2 DB Front Raise:
25×5x5

C1 Cable Row To Neck:
Pin 5×5x5

C2 Incline Rear Delt Raise:
30×5x5

D1 Shrugs:
225×5x3
245×5x2

Duration: 80 minutes

Golds Gym New Bern NC. Google Maps

A1 Overhead Press:
135×5x3
145×5x2
slammed the bar into the underside of my chin on the first set, what a way to start a session.

B1 Alternate DB Shoulder Press:
45×5x5

B2 DB Front Raise:
25×5x3
30×5x2

C1 Cable Row To Neck:
60×5x1
90×5x3
95×5x1

C2 ISO Rower Hammer Strength:
90×5x1
140×5x1
160×5x3
Wish I had one of these in my basement

D1 Shrugs:
225×5x2
245×5x1
245×4x2

Duration: 75 minutes