Note: Strength training days are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.
Tuesday, November 12, 2013; Cardio 60-Minutes before breakfast. Body Weight ATG Squats 1x10 followed by stretching.
Wednesday, November 13, 2013; Cardio 60-Minutes before breakfast. Sore adductor prevented me from doing body weight squats.
SSB Squat substituted SSB squat for leg isolation exercises due to adductor soreness.
Hamstrings (individually worked) 2x5x12.5, 2x5x20, 2x5x30, 5x5x40 (55 Reps for 1,625). No problems experienced.
Quadriceps 2x5x40, 2x5x60, 2x5x80, 2x5x100, 2x5x120, 2x5x140, 5x5x160 (85 Reps for 9,400). No problems experienced.
Bench Press 2x5x45, 2x5x65, 1x5x95, 1x3x115, 1x2x135 (32 Reps for 2,420 Lbs.) Followed Jimmy Pena’s partial article again with 135 Lbs. on the Olympic bar safety stops lowered to 8-inches from lock out. Form & control were good.
Bent over Rows 1x5x130, 1x5x155 (Reps 10 for 1,425 Lbs.).
Total Volume for Wednesday: 140 Repetitions for 11,025 Pounds.
Have a good lift, Earl