Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Thursday, October 17, 2013; Cardio 60-Minutes before breakfast followed by stretching exercises. Body Weight ATG (A$$ to Grass) Squats 4x10 throughout the day.
Flat Bench Flyes 2x12x15, 1x12x8 (36 Reps for 216).
Reverse Flyes 2x12x5, 1x12x8 (36 Reps for 216).
EZ Bar Curls 3x15x16 (45 Reps for 720).
Concentration Curls 2x19x10, 1x10x8 (30 Reps for 180).
Total volume 47 Repetitions for 900 Pounds.
Friday, October 18, 2013; Cardio 60-Minutes before breakfast that included Body Weight ATG Squats 3x10, 1x15 followed by stretching exercises.
SSB Squat 3x5x66, 3x5x86, 2x5x116, 2x5x136, 1x5x156, 1x3x186, 1x5x201 (63 Reps for 7,143). New Personal Record from 186 to 201.
Overhead Press 2x5x35, 2x5x55, 2x3x85, 5x1x100 (28-Reps for 1,910). My right shoulder (replaced) was able to handle a 100 Lb. press. Will continue on my off-days to do light weight shoulder routines.
Deadlift 1x5x135, 1x5x185, 1x5x225, 1x5x245 (16 Reps for 2,970). With going over 200 on my squats my hamstrings gave out at 245 Lbs. & could not lift 255.
Total Strong Lift Volume for Friday: 107 Repetitions for 12,023 Pounds.
Volume for close of week 10; 545 Reps for 47,230 Pounds.
Have a good lift, Earl