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Blog 74 Strength Training Week 25 – Wednesday Session

Wednesday, January 29, 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.

Tuesday, January 27, 2014; Cardio 90-minutes before breakfast that included:

Push-Ups 1 thru 12 for 78 Reps. Was able increase Saturday’s 66 Reps to 78 Reps.

Face Pulls 1 thru 12 x 45 (78 Reps for 2,970 Lbs.)

Zottman Curls 1 thru 5 x 15 (15 Reps for 150 Lbs.). 1 thru 5 x 20 (15 Reps for 300 Lbs.). Morning totals 186 Reps for 3,420 pounds.

Wednesday, January 29, 2014; Cardio 30-minute walk just to get my metabolism going; needed to give my CNS a morning rest as for the last few days I’ve pushed the envelope. emoticon

Warm-up PBWS 2x5(10 Reps) in addition to stretching.
SSB Squat 10x5x66, 1x5x116, 1x4x136, 1x4x156, 1x3x186, 1x3x206, 1x3x211 (32 Reps for 4,353 Lbs.) Increased bar by 5 Lbs. emoticon

OP 1x5x55, 1x5x85, 1x3x105, 1x1x110 (16 Reps for 1,125 Lbs.). emoticon

DL 1x5x185, 1x5x225, 1x4x275 (14 Reps for 3,150 Lbs.). DOMS has set in from this workout. emoticon

Total Volume for Wednesday 62 Reps for 8,628 pounds.
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Member Comments About This Blog Post
    emoticon emoticon
    1509 days ago
    Glad you gave yourself a little break to relieve the DOMS.

    1509 days ago
    All I can say is holy moly, that is some tough exercises and some kind of dedication on your part. Great job! Use ice on your sore muscles for 15 minutes on and 15 minutes off. Then repeat. Keep up the great work outs. emoticon
    1509 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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