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Strength Training Ending Week 23 - Friday

Saturday, January 18, 2014

Note 1: Strength training days normally are Monday, Wednesday, and Friday. Isolation exercises are held as necessary on Tuesday, Thursday, Saturday, and Sunday.

Note 2: PBWS = Progressive Body Weight Squats – A compound exercise great for cardio.
PPU’s = Progressive Push-Ups – A compound exercise great for strengthening your core, chest, & shoulders.


Thursday, January 15, 2014; Cardio 60 minute walk that included PBWS 1 thru 7 (28 Reps) and PPU 1 thru 8 (36). Limited PPU’s; shoulders need to recover from DL.


Friday, January 17, 2014; January 15, 2014; Cardio 75 minute walk that included PBWS 1 thru 7 (28 Reps) and PPU 1 thru 10 (55).


Warm-up PBW Squats 1 thru 5 (15 Reps) in addition to stretching.


SSB Squat 2x5x66, 2x5x116, 2x5x136, 2x5x156, 1x3x176, 2x5x176 (53 Reps for 7,028 Lbs.) Increased Squat by 10 Lbs. emoticon


Bench 2x5x65, 2x5x95, 1x5x115 (25 Reps for 2,175 Lbs.). emoticon


T-Bar Rows 1x5x155 (5 Reps for 155 Lbs.). Ran out of gas. Time to rest my Central Nervous System which is necessary if one wants to progress. emoticon

Total volume for Friday 144 Reps for 19,565 pounds.
Total Volume for Week 23; 372 Reps for 40,391 pounds (20.2 Tons). Body Weight Reps: Squats 326 – Push-ups 384 emoticon

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1CRAZYDOG 1/18/2014 8:16PM

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SUSANBEAMON 1/18/2014 1:42PM

  i think i've been eating to many of those WW pills.

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