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Strength Training Beginning Week 7

Monday, September 23, 2013

Week 7 Started Saturday, September 21, 2013; Cardio 60-Minutes before breakfast.
Standing Cable Hamstring Curls 2x10x10, 2x10x12.5, 5x5x15 (50 Reps @ 700); good exercise to loosen hams.

Seated SSB Good Mornings 5x8x66 (40 Reps @ 2640). This exercise assists in developing the upper erectors; it is needed to control the Safety Squat Bar’s tendency to push the torso forward. Explaining this principle is:

Sunday, September 22, 2013; Cardio 60-Minutes before breakfast.

Monday, September 23, 2013; Cardio 60-Minutes before breakfast.
Squat SB 2x5x66, 3x5x86, 2x5x106, 2x5x106, 2x5x126, 5x5x146 (70 reps @ 7,920 Lbs.); Finally squatted 5x5x146; I attempted this in week 5 but could not reach 5x5. emoticon

Bench 2x5x65, 2x5x75, 1x5x105, 3x5x100, (40 reps @ 3,425 Lbs.); Bench went well; went for 105 and made one repetition. That was a real victory as since my shoulder surgery I had difficulty benching 35 pounds. Finished my bench at 3x5x100. emoticon

Bent Over Rows 3x5x95, 2x5x120, 5x5x130, (50 reps @ 5,325 Lbs.). Upped my row’s by 5 pounds
Total Volume for Monday; 160 Repetitions for 17,220 pounds. Have a good lift, Earl

Member Comments About This Blog Post:
GOANNA2 9/24/2013 7:14AM

    I wish I had the energy to start weight training.
I'm told it is good for women as well. You are really
doing well, so just watch that shoulder of yours.
Have a great week. emoticon

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1CRAZYDOG 9/23/2013 5:17PM

    Good job and LOVE the picture of that baby! What a determined look. **I** need that!

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TEDYBEAR2838 9/23/2013 5:01PM

    You are doing great! I loved the picture with the
baby & the barbell.

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Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.

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