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Strength Training Beginning Week 26 Saturday

Wednesday, February 05, 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.


WEEK 26; Saturday, February 1, 2014; Cardio 90 minute walk that included Push-ups 1 thru 7 for 28 Reps.


Sunday, February 2, 2014; Cardio 90 minute walk that included: 90 minute walk that included Pushups 1 thru 11 for 66 Reps.


BW Squats 1 thru 7 for 28 Reps


Lat Pull Downs 1 thru 5x35 (15 Reps for 525 Lbs.), 5 thru 10x45 (45 Reps for 2,024 Lbs.), 10 thru 11x55 (23 Reps for 1,265 Lbs.). Total 78 Reps for 3,814 Pounds.


Monday, February 3, 2014; Cardio 90 minute walk that included: 90 minute walk that included: Pushups 1 thru 10 for 55 Reps.

BW Squats 1 thru 10 for 55 Reps.


Curls 1 thru 5x15 (15 Reps for 225 Lbs.), 1x3x25 (3 Reps for 75 Lbs), 1 thru 4x20 (10 Reps for 200 Lbs.), 1 thru 5x15 (15 Reps for 225 Lbs). Total Curls 43 Reps for 725 Lbs.

Today with my workshop being 16 degrees I chose to work out in my garage with my Hoist 310. The max weight on this machine is 200 Lbs so I went with light weights and more reps. Coupled with my morning cardio I had a great workout.


Leg Press 1x20x55, 1x20x105, 1x20x135, 1x20x155 (80 Reps for 9,000 Lbs.).


Leg Extensions 1x20x30 (20 Reps for 600 Lbs.).


Bench Press 1x12x67, 2x15x67 (42nReps for 2,814 Lbs.). On benching I went for slow doing eccentrics and explosive on concentric.


T-Rows 1x20x35 (20 Reps for 700 Lbs.). Arms were fried from morning cardio.

Total Volume for Monday 260 Reps for 13,839 pounds. emoticon
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  Member Comments About This Blog Post:

1CRAZYDOG 2/5/2014 11:38AM

    LOVE the police burglar with his "catch!" Awesome job on the CV and ST.

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144AUTUMN 2/5/2014 1:05AM

  You can do it!!

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ZRIE014 2/5/2014 12:30AM

  nice

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