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 30, 2014; No Cardio; had to fast for annual physical blood test and CAT scan of a lump behind my right ear.
Friday, January 31, 2014; Cardio 90 minute walk before breakfast that included:
Push-Ups 1 thru 13 for 91 Reps. Broke through 12 Rep on my way to 100 Push-Ups.
Cable Face Pulls 1 thru 5x50 (15 Reps for 750 Lbs.), 6x60 for 360 Lbs., 7x70 for 490 Lbs., 8 thru 10x80 (27 Reps for 2160 Lbs.).Total Face Pulls 55 Reps for 3,760 Pounds. My workout drink was sipped throughout the cardio.
Decided to forgo the SSB Squats in favor of Hack Squats after viewing Dave Tate’s comments on building up lesser muscle groups. My knees and hams need more work to get to my previous PR.
Hack Squats 1x10x100, 1x10x125, 1x10x155, 1x5x205, (35 Reps for 4,825 Lbs.)
Lying Leg Curls 1x10x10, 1x10x15, 1x10x20, 1x10x25, 5x5x30 (70 Reps for 1300 Lbs.).
Leg Extensions 1x10x40, 1x10x50, 1x10x60, 1x10x70, 1x10x80, 1x10x90, 1x10x100 (70 Reps for 4900 Lbs.).
Bench. My shoulders were fried from this morning’s routine so this was by omitted for the sake of my sanity.
T-Bar Rows 1x10x100, (10 Reps for 1,000 Lbs.).
Total Volume for Friday 331 Reps for 15,785 pounds.
Total Volume for Week 24; 809 Reps for 46,171 pounds (23.1 Tons). Body Weight Reps: 25 – Push-ups 235.