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Strength Training Ending Week 7 – Friday Session

Friday, September 27, 2013

Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday. For the purpose of week ending volume calculations include Saturdays thru Fridays.

Thursday, September 26, 2013; Cardio 60-Minutes before breakfast.
Barbell Curls 4x5x17, 4x5x22, 4x5x27, 4x5x32 (40 Repetitions for 1,960 pounds).
Concentration Curls 2x5x10, 2x5x15, 3x5x20 (35 Repetitions for 550 pounds).
Tricep Push Downs 2x5x30, 2x5x35, 2x5x40, 1x5x45 (35 Repetitions for 1,275 pounds).
Total Thursday Volume: 110 Repetitions for 3,785 pounds.

5x5 Friday, September 27, 2013; Cardio 60-Minutes before breakfast.

Squat Safety Bar 2x5x66, 3x5x86, 3x5x106, 3x5x136, 5x5x156, (80 reps @ 9,480 Lbs.). Increased SSB by 5 Lbs.

Bench 2x5x65, 3x5x80, 2x5x95, 1x4x110, 2x3x110, 1x1x110 (46 reps @ 4,010 Lbs.). Increased bench by 10 Lbs. but could not make 5x5. But bested Wednesday’s volume by 175 pounds.

Bent Over Rows 2x5x95, 3x5x120, 5x5x130, (50 reps @ 6,050 Lbs.). Increased rows by 5 Lbs.

Total of Friday’s 5x5 Volume was 170 Reps for 19,540 Lbs.
Week 7 5x5 Volume was 452 Reps for 51,250 Lbs.
Total week 7 including off-day routines was 602 Reps for 57,650 Lbs. Improved on all areas.

Have a good lift, Earl emoticon
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Member Comments About This Blog Post
  • TEDYBEAR2838
    Do you ever get tired!?
    1631 days ago
    That's a lot of very impressive numbers.
    1632 days ago
    Great work out Earl, very inspiring! I am still adding strength training into my routine -- just lighter weights at home. But I do notice an improvement in my arms and torso.
    1632 days ago
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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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