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Strength Training Ending Week 14 - Friday

Saturday, November 16, 2013

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

Thursday, November 14, 2013; Cardio 60-Minutes before breakfast. Sore adductor prevented me from doing body weight squats.

Friday, November 15, 2013; Cardio 60-Minutes before breakfast.

SSB Squat not performed as the Right Adductor was too sore; needs more time to heal. Substituted leg isolation exercises for the squat.-

Hamstring Curls (individually worked) 1x10x12.5, 2x5x10 (20 Reps for 225). Performed exercise after deadlifts – Hams were burning.

Quadriceps Leg Extensions 3x10x40, 3x10x60, 3x10x80, 3x5x100 (105 Reps for 6,900). Quads also worked out after DL’s & were burning.

Overhead Press 2x5x35, 2x5x55, 2x5x85, 2x5x75, 5x5x76 (65 Reps for 4,400). False shoulder was limiting factor in not increasing weight further; went for volume.

Deadlifts 1x5x135, 1x1x185, 1x5x185, (11 Reps for 1,600). Adductor on right thigh is healing slowly; limited my weight and volume.

Total volume for Friday 75 Reps for 6,185 pounds

Total week 14 volume 621 Reps for 58,130 pounds.
Have a good lift, Earl emoticon
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    Great workout Earl! emoticon
    1652 days ago
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  • CAROL494
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