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.
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.
OP 1x5x55, 1x5x85, 1x3x105, 1x1x110 (16 Reps for 1,125 Lbs.).
DL 1x5x185, 1x5x225, 1x4x275 (14 Reps for 3,150 Lbs.). DOMS has set in from this workout.
Total Volume for Wednesday 62 Reps for 8,628 pounds.