Post by Beau Clark on Aug 18, 2006 11:42:43 GMT -5
New here thought i wold post up my training and get some help from you guys.
Raw lifter just wrist wraps due to an injury with my left wrist.
current maxes
squat 420
deadlift 480
bench 330
14 AUG 2006
BENCH
135X10, 165X8, 195X6, 225X4, 255X3,
2-B
305X1X3 SETS 90% ONE REP RAW MAX
ELBOWS OUT TRI D/B EXTENSIONS
35X10X4 SETS
BEHIND THE NECK PULL DOWNS
90X10X2 SETS, 110X10X2 SETS
FRONT AND SIDE RAISE
20LBX10X3 SETS
110X10X3 SETS
FACE PULLS
45LBSX15X4 SETS
15 AUG 2006
RACK PULLS 3 INCHS OFF THE GROUND
135X5, 185X3, 225X3, 315X2, 365X1, 405X1, 435X1, 480X0, 435X1
ROM D/L
225X10X4 SETS
REV HYP
5 SETS15 REPS
ABBS
17 AUG 2006
BENCH
225X15
SPEED BENCH
180X3X8 SETS
PAUSE REPS
250X5X2 SETS
C/G BENCH 3-B
265X5X3 SETS
CHEST SUPP MACHINE ROWS
380X10, 400X5X4 SETS
SEATED SHOULDER PRESS
135X10, 145X6
BEHIND THE BACK B/B SHRUGS
185X10, 225X10X3 SETS
18 AUG 2006
WARM UPS
FORCED PUSHUPS TO STANDING POSITION AND THEN JUMP 5 SETS 10
CLEANS FOR SPEED
135X3X5 SETS
SPEED BOX SQUAT
170X2X8 SETS
GLUT HAM RAISE MY WAY
3 SETS 10 REPS
REV HYP
5 SETS 15 REPS
ABB ROLL OUTS
5 SETS 5 REPS
19 AUG 2006
25MINS ELIP MACHINE
20 AUG 2006
25 MINS ELIP MACHINE
21 AUG 2006
ME BENCH
135X12, 165X10, 195X5, 225X3, 255X3 PAUSED REPS
2-BOARD PRESS
305X3 REPS 90% 1 REP MAX
305X3 REPS 90%
325X3 REPS 95%
TATE PRESS
40X10X4 SETS
BEHIND BACK PULL DOWNS
100X10X4 SETS
SIDE DELT AISE MACHINE
110X10X4 SETS
FACE PULLS WITH MONSTER MINI BAND
4 SETS 20 REPS
22 AUG 2006
ME D/L
RACK PULLS 3 INCHES OFF THE GROUND
135X5, 225X5, 315X2, 405X1, 435X1, 435X1,435X1
HOME MADE GLUTE HAME RAISE
4 SETS 10 REPS
HOME MADE REV HYPER
4 SETS 15 REPS
ABBS
23 AUG 2006
30 MINS ELIP MACHINE
24 AUG 2006
AM
30 MINS ELIP MACHINE
PM
BENCH W/U
135X10, 165X10, 195X5, 225X3, 255X12
SPEED BENCH
140+DOUBLED MONSTER MINIS
8 SETS 3 REPS
BENCH
255X12
C/G 3-B PRESS
265X5, 275X5, 275X5
CHEST SUPP MACHINE ROW
300X10, 380X5X3 SETS
STANDING D/B SHOULDER PRESS
55X10,65X10
ALT HAMMER AND REG D/B CURL
40X10X2 SETS
28 AUG 2006
BENCH WARM UPS
135X10, 165X8, 196X6, 225X3, 255X1
3 SEC PAUSED REPS
295X3, 295X2, 295X2
TATES D/B
40X10X3 SETS
BEHIND THE BACK PULL DOWNS
115X10X4 SETS
FACE PULLS
50LBX20 REPSX 4 SETS
HEAVY GRIPPER WORK FOR GRIP
100X5, 150X5X2 SETS, 200X5X3 SETS LAST REP LAST SET 10 SEC HOLD
29 AUG 2006
30 MINS ELIP MACHINE
30 AUG 2006
SQUAT
135X10, 225X5, 275X3, 315X1, 380X1X3 SETS
GLUTE HAM RAISE
4 SETS 10 REPS
REV HYP
2 SETS 15 REPS
ABBS
31 AUG 2006
AM 25 MINS ELIP MACHINE
PM
W/U BENCH MED GRIP
135X10, 165X10, 195X5, 225X3, 245X10
SPEED BENCH
175X3X8 SETS
C/G 3-B
275X5X3 SETS
CHEST SUPP ROW MACHINE
410X5X3 SETS
SHOULDER PRESS MACHINE
270X5X3 SETS
ALTERNATING HAMMER AND REG D/B CURL
50X10X2 SETS
1 sep 2006
6 MINS BRISK WALK ON TREADMILL
FRONT SQUAT
135X10
SPEED SQUAT
210X2X8 SETS
ROMAN D/L
275X5, 315X5, 345X5X3 SETS
D/B SRUGS
85X10X2 SETS
3 SEP 2006
1 1/2 HOUR PLAYING SOCCER
4 sep 2006
ME BENCH
135X10, 165X10, 195X5, 225X3, 255X1
PAUSED REPS
295X1, 315X1, 315X1, 315X1
TATE D/B PRESS
40X10X4 SETS
BEHIND THE NECK PULL DOWNS
120X10, 130X10X3 SETS
FACE PULLS
50X15, 70X10X3 SETS
SIDE DELT RAISE
20X10X4 SETS
REAR DELT RAISE
15X10X3 SETS
5 SEP 2006
SQUAT
135X10, 185X5, 225X3, 275X1, 315X1, 390X1, 390X1, 390X1
GLUTE HAM RAISE
3 SETS 10 REPS
LEG EXTEN
300X10, 360X10, 400X10
ABBS
6 sep 2006
25 MINS ELIP MACHINE
HEAVY GRIPER WORK
2 SET 10 REPS 100 GRIPPER
1 SET 10 REPS 200
3 SET 5 REPS 200 GRIPPER
7 sep 2006
BENCH
135X10, 165X8, 195X5, 225X3, 270X8
SPEED BENCH
180X3X8 SETS
C/G BENCH
225X5, 255X5X2 SETS
CHEST SUPP ROW
400X5, 410X5X2 SETS
SHOULDER PRESS MACHINE
230X5X3 SETS
ALT D/B HAMMER AND REG CURLS
50X10X2 SETS
8 SEPT 2006
SQUAT
135X10, 225X8, 275X5, 315X8
SPEED SQUAT
50LB+DBL IW SMALL BANDS 8 SETS 2 REPS
ROM D/L
315X5, 355X5X2 SETS
REV HYPER
3 SETS 15 REPS
11 SEPT 2006
BENCH
135X10, 165X8, 195X6, 225X3, 260X10, 260X9
TATE PRESS D/B
40X10X3 SETS
BEHIND BACK PULL DOWNS
120X10X3 SETS
FACE PULLS
60LB X 3 SETS 15 REPS
SIDE PLATE DELT RAISE
25X10X3 SETS
12 SEPT 2006
SQUAT
135X10, 165X5, 195X3, 225X3, 255X3, 300X10
GLUTE HAM RAISE
3 SETS 10 REPS
ABBS
20 SEPT 2006
BENCH
FLOOR PRESSES
135X10, 165X8, 195X6, 225X4, 265X1, 280X1, 290X1X2 SETS,
FULL ROM
255X10
BEHIND THE NECK PULL DOWNS
120X10X3 SETS
MACHINE ROWS
400X5X3 SETS
25 sept 2006
BENCH FLOOR PRESS
BARX20, 135X10, 165X8, 195X6, 225X4, 280X1, 295X1X2 SETS
FULL ROM BENCH
255X10
BEHIND NECK PULL DOWNS
125X10X3 SETS
D/B ROWS
70X10X3 SETS
C/G PULL UPS
2 SETS 5 REPS
26 SEPT 2006
WALKED 1.5 MILES 6% INCLINE WITH WEIGHTED VEST ON
27 SEPT 2006
ME D/L
135X8, 225X5, 315X3, 380X1, 435X1X3 SETS
ROM D/L
315X5X3 SETS
LEG EXTENSIONS
300X10, 340X10, 380X10
ABBS
28 SEPT 2006
40 MIN WALK WITH WEIGHT VEST
29 SEPT 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 255X3, 275X3X2 SETS
SEATED BOTTEM POSITION SHOULDER PRESS
135X5, 155X3, 165X3X3 SETS
FACE PULLS
70X15X3 SETS
PULL OVERS
160X10X3 SETS
ALT HAMMER AND REG D/B CURLS
40X10X2 SETS
2 OCT 2006
BENCH
135X10, 165X8, 195X6, 225X4, 255X2, 315X1, 325X1X2 SETS
BEHIND BACK PULL DOWNS
100X10X2 SETS, 140X5X1 SET
B/B ROWS
135X10, 155X5, 175X5X3 SETS
D/B BENCH
80X10, 100X11, 100X8
BENCH 225X12
3 OCT 2006
25 MINS ELIP MACHINE
4 oct 2006
D/L
135X10, 225X6, 315X4, 365X1, 450X1X3 SETS
45 DEGREE FOR HAMS
3 SETS 15 REPS HOLDING 25LB PLATE
PULL THREWS
120LBX15X3 SETS
LEG EXTENSIONS
210X10X3 SETS
ABBS
5 oct 2006
40 MIN WALK RUN WITH 20LB WT VEST
18 OCT 2006
SQUAT
135X10, 225X6, 275X3, 315X1, 360X1X3 SETS
ROM D/L
315X8, 365X5X2 SETS
45 DEGREE
3 SETS 15 REPS HOLDING 25LB PLATE
LEG EXTENSIONS
210X10X3 SETS
LOWER BACK EXTENSIONS
115X10X3 SETS
20 oct 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 266X3X3 SETS
TATE
40X10X3 SETS
CLEAN AND PRESS ABOVE KNEES
135X5, 155X5X2 SETS
SIDE DELTS
30X10X3 SETS
REAR DELT MACHINE
70X10, 80X10X2 SETS
FACE PULLS
70X15, 80X15X2 SETS
SHRUGES
90X10X3 SETS
ALT HAMMER AND REG D/B CURL
45X6X3 SETS
C/G PAMLS FACING EACH OTHER PULL UPS
3 SETS 3 REPS
23 OCT 2006
BENCH
135X10, 185X8, 225X6, 255X4, 315X1, 330X1, 335X1
D/B DECLINE BENCH
80X10, 100X10, 100X6
B/B ROW
135X10, 155X5, 175X5, 225X5X2 SETS
BEHIND NECK LAT PULL DOWNS
120X5X3 SETS
PULL UPS
3 SETS REPS
CHEST PRESS MACHINE
315X10, 365X5X 2 SETS
26 OCT 2006
D/L
135X10, 225X8, 315X6, 405X2, 460X1X3 SETS
LEG PRESS
540X8, 630X5, 720X5, 810X3
45 DEGREE FOR HAMS AND GLUTE
20 REPS WITH 25LBS X 3 SETS
LEG CURLS
130X10, 130X10X2 SETS
LEG EXTENSIONS
210X10X3 SETS
27 oct 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 265X5X3 SETS
TATE PRESS
45X8X3 SETS
SEATED OVERHEAD CABLE TRI EXTEN
70X8X3 SETS
D/B SHOULDER PRESS
60X10X3 SETS
SIDE DELTS
30X10X3 SETS
REAR DELT MACHINE
70X10, 100X10X2 SETS
FACE PULLS
70X20, 80X20X 2 SETS
BEHIND BACK SHRUGS
225X10, 295X7X 3 REPS
29 OCT 2006
BENCH
3b
135X10, 195X8, 225X6, 275X4, 360X1, 360x2, 360x1
D/B INCLINE BENCH
70X10, 80X10X2 SETS
PULL DOWNS
120X10, 220X10, 320X10, 360X10X2 SETS
D/B ROWS
85X10X3 SETS
PULL UPS
3 SETS 3 REPS PALMS FACING IN
1 NOV 2006
10 MINS TREADMILL WALKING
SQUAT
135X10, 225X8, 275X6, 315X2, 370X1X3 SETS
LEG PRESS
540X10, 630X10, 720X10
ROM D/L
365X5X3 SETS
LEG EXT
210X10X3 SETS
45 DEGREE
3 SETS 20 REPS WITH 10LB
3 nov 2006
CLEAN AND PRESS
185X5X3 SETS + WARM UPS
SIDE DELT RAISE
35X10X3 SETS
REAR DELT MACHINE
110X10X3 SETS
DIPS
35LB PLATEX10 + BODY WEIGHT
45LBS X 10X3 SETS
TATE PRESS
40X10X3 SETS
FACE PULLS
80X20X3 SETS
BEHIND BACK SHRUGS
295X5, 305X5, 315X5X2 SETS
6 nov 2006
BENCH
135X10, 185X8, 225X6, 275X4
3B- 365X1, 365X1, 365X2
INCLINE D/B
80X10, 90X10X2 SETS
BEHIND BACK PULL DOWNS
120X8X3 SETS
CABLE ROWS 1 HANDED
80X10X3 SETS EACH SIDE
PULL UPS
2 SETS 3 REPS
15 MINS ELIP MACHINE
7 NOV 2006
25 MINS ELIP MACHINE
8 NOV 2006
SQUAT
135X10, 225X5, 275X3, 375X1, 380X1, 380X2, 315X5
ROM D/L
315X8, 370X5X3 SETS
45 DEGREE
3 SETS 20 REPS HOLDING 20 LBS
LEG EXTENSIONS
220X10X3 SETS
PULL UPS
3 SETS 5 REPS
9 NOV 2006
2 MILE LITE JOG
10 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 275X3X3 SETS, 285X3X1 SET
TATE
45X8X3 SETS
ONE ARM B/B SNATCH
45X5 EACH ARM, 55X5 EACH ARM, 75X5 EACH ARM
CLEAN AND PRESS
185X5X2 SETS
D/B SHOULDER PRESS
60X10X2 SETS
SIDE DELT RAIS
35X8X2 SETS
REAR DELT RAISE MACHINE
110X10, 115X10X2 SETS
FACE PULLS
3 SETS 15 WITH 90LB
ALT HAMMER AND REG D/B CURL
55X6X2 SETS
PALMS FACING ME PULL UPS
3 SETS 3 REPS
BEHIND BACK SHRUDS
315X5X3 SETS
11NOV 2006
slow mile jog
3 sets 5 1 hand b/b snatch
4 sets 3 reps pulls ups
abbs
12 nov 2006
30 MINS ELIP MACHINE
13 NOV 2006
BENCH MOVED MY GRIP OUT 1 INCH TO CHANGE UP THE MOTION
135X10, 165X8, 195X6, 225X4, 305X3X4 SETS, 225X10
DECLINE D/B
90X10, 90X9
HAMMER STRENGTH ISO CHEST PRESS
250X5X3 SETS
B/B ROW
185X5, 205X5X2 SETS
SEATED ROPE ROW
70X10, 100X5X3 SETS
V GRIP PULL DOWNS
120X10, 140X10X2 SETS
CHIN UPS
3 SETS 3 REPS
14 NOV 2006
40 MINS ELIP MACHINE
15 NOV 2006
SQUAT
135X10, 185X5, 225X3, 275X1, 365X3, 365X3, 365X2
LEG PRESS
630X10X2 SETS
FRONT SQUAT
135X10X3 SETS
ROM D/L
315X10, 335X8, 335X8
45 DEGREE
30LBX15X3 SETS
16 N0V 2006
35 MINS ELIP MACHINE
17 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 280X3X3 SETS
ELBOWS OUT TRI EXTEN
45X8, 50X8X2 SETS
CLEAN AND PRESS
205X3X3 SETS
CABLE DELT SIDE RAISE
30X8X3 SETS
REAR DELT MACHINE
115X10X3 SETS
FACE PULLS
90X20X2 SETS, 90X15
BEHIND BACK SRUGS
335X5X3 SETS
PALMS FACING EACH OTHER PULL UPS
3 SETS 3 REPS, 1 SET 5 REPS
18 NOV 2006
30 MINS ELIP MACHINE
4 sets 5 with heavy griper 200
20 nov 2006
BENCH
135X10, 165X8, 195X6, 225X4, 315X3X3 SETS
D/B DECLINE
85X10, 90X10X2 SETS
HAMMER STRENGTH PLATE LOADED CHEST PRESS
225X10X2 SETS
B/B ROWS
220X5X3 SETS
V-GRIP HANDEL PULL DOWNS
130X10X3 SETS
SEATED ROPE ROWS
115X8X3 SETS
D/B PULL OVERS
50X10X3 SETS
21 NOV 2006
25 MINS ELIP MACHINE
22 NOV 2006
SQUAT
135X10, 185X8, 225X5, 365X3, 365X3, 365X2
PLATE LOADED LEG PRESS
720X8, 900X5X2 SETS + WEIGHT OF PRESS
ROM D/L
335X8, 350X8X2 SETS
45 DEGREE
25X20X3 SETS
CLEAN AND FRONT SQUAT
135X5
CLEAN
185X5
23 NOV 2006
1 MILE JOG
HEAVY SAND BAG TRAINING 100LB BAG
SHOULDER SQUAT
10 REPS EACH SHOULDER
FLOOR PRESS
2 SETS 10 EPS
BEAR HUG SQUAT
2 SETS 10 REPS
SHOULDER PRESS
2 SETS 10 REPS
24 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 285X3X3 SETS
TATE PRESS
50X9, 50X8X2 SETS
DIPS
BW+45X10X3 SETS
B/B CURL
95X5, 120X3, 135X3X2 SETS
HAMMER CURL
50X5, 60X5, 70X5
LEG PRESS TO WORK SORNESS OUT
630X10, 720X10, 810X10, 900X10
WEIGHTED PULL UPS
25LBX3X3 SETS
1 dec 2006
15 MIN WALKING ON TREADMILL AT 4.5% INCLINE 3MPH
SAND BAG CARRYS USING 125LB SANDBAG
50 YARD CARRYS
1TRIP ON LT SHOULDER
1 TRIP ON RT SHOULDER
2 TRIPS CARRY IN ARMS
2 TRIPS BEAR HUG
2 DEC 2006
35 MINS WALKING AT 4 INCLINE WITH WEIGHT VEST
ABBS
GRIP WORK
4 DEC 2006
FLOOR PRESS
135X10, 165X8, 195X6, 225X4, 300X1, 315X1, 315X2, 315X1, 315X1= 1560 vol
D/B FLAT BENCH
90X10X3 SETS=2700 each arm
D/B FLYS
20X10X 3 SETS
5 DEC 2006
B/B ROWS
135X8, 165X6, 195X4, 225X3, 235X3, 225X3X2 SETS=2730 vol
V-GRIP PULL DOWNS
130X10X4 SETS=5200 vol
ROPE SEATED ROWS
70X10X4 SETS=2800
PULL OVERS
70X10, 80X10X3 SETS=3100 vol
2 SETS 3 PULL UPS
25 MINS WALK AT 3% GRADE
6 DEC 2006
GOODMORNING
135X10, 165X8, 195X6, 225X4, 275X3, 275X3, 295X3, 275X3,275X3=4185 vol
PLATE LOADED LEG PRESS
630X5, 810X5, 900X5, 990X5= 16650 vol
ROM D/L LOWERED THE BAR DOWN THE LEG MORE FOR MORE STRECH
315X5X3 SETS=4725 vol
dec 7 2006
PUSH PRESS
225X3X5 SETS=3375 vol
D/B SHOULDER SEATED
70X10, 80X10X2 SETS=2300 vol
SIDE DELT
30X10, 40X8X2 SETS=940 vol
REAR DELT
30X10X3 SETS=900 vol
FACE PULLS
70X20, 90X20X2 SETS
BEHIND BACK SHRUG
335X5X2 SETS=3350 vol
FRONT SHRUGS
315X5X2 SETS
8 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 280X3, 290X3X3 SETS=3450 vol
TATES PRESS
45X10X3 SETS=1350 vol
BARBELL CURLS
130X3X5 SETS=1950 vol
HAMMER CURLS
60X5, 70X5X2 SETS=1300 vol
30 MINS ELIP MACHINE WALKING AT AN INLINE
9 DEC 2006
WALKED 1/4 MILE
JOGED 1 MILE
1/2 MILE SANDBAG CARRYS
BACK CARRY
ARM CARRY
11 DEC 2006
FLOOR PRESS
135X10, 165X8, 195X6, 225X4, 320X1, 320X1, 325X1, 325X1, 325X1, 325X1, 265X10=4590 vol
D/B FLAT BENCH
95X10X2 SETS, 95X9X1 SET=2755 vol
I MILE JOG
15 MINS TREADMILL AT 3 INLINE WALKING
12 dec 2006
B/B ROWS
95X10, 135X8, 165X6, 195X4, 225X3X5 SETS=3375 vol
C/G PULL DOWNS
130X10X2 SETS , 120X10=3800 vol
SEATED ROPE ROWS
80X10X3 SETS=2400 vol
PULL OVERS
80X10X4 SETS=3200 vol
DEC 13 2006
G/M
135X10, 185X8, 25X6, 280X3 X4 SETS=3360 vol
SQUAT PRESS
630X5, 950X5, 1040X5X2 SETS=18300 vol
HIP ABUCT
130X8X3 SETS
ROM D/L
315X5X4 SETS=6300 vol
14 DEC 2006
SEATED SHOULDER PRESS
95X10, 135X8, 165X6, 185X3X5 SETS=2775 vol
REAR DELTS D/B RAISE
30X10X3 SETS, 30X5=1050 vol
SIDE DELT RAISE D/B
30X10X3 SETS, 30X5=1050 vol
FRONT DELT D/B
20X10X2 SETS, 30X10=700 vol
D/B SHRUGS
110X10X3 SETS=3300 vol
15 DEC 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 295X3 4 SETS= 3540 VOL
TATES
45X10X4 SETS=1800 VOL EACH ARM
DIPS
3 SETS 10 REPS B/W
B/B CURL
135X3X3 SETS=1215 VOL
HAMMER CURLS
70X5X4 SETS=1400 EACH ARM
PAMLS FACING FACE C/G CHIN UPS
B/WX5, B/WX4X2 SETS
20 MINS BIKE RIDE
19 dec 2006
BENCH
135X10, 165X8, 195X6, 225X4, 305X3X5 SETS= 4575 vol
D/B BENCH
80X10, 90X10X2 SETS= 2600 vol
B/B ROWS
230X5X4 SETS= 4600 vol
PULL DOWNS
115X10X3 SETS= 3450 vol
ROPE SEATED ROWS
90X10X3 SETS= 2700 vol
PULL OVERS
85X10X4 SETS= 3400 vol
PULL UPS 2 SETS 3 REPS
25 mins bike
20 DE 2006
GOODMORNINGS
255X5X5 SETS= 6375 VOL
LEG PRESS
1060X5X4 SETS= 21200 VOL
LUNGES B/B
45X10X3 SETS= 1350 VOL
45%
3 SETS 20
21 dec 2006
SEATED B/B SHOULDER PRESS
45X10, 95X8, 125X6, 155X4, 190X3X5 SETS
D/B REAR DELTS
30X10X3 SETS
D/B SIDE DELTS
30X10X3 SETS
FRONT DELTS
30X10X3 SETS
FACE PULLS
95X20X3 SETS
D/B SHRUGS
100X12X3 SETS
20 MINS ELIP MACHINE
22 DEC 2006
C/G BENCH
135X10, 156X8, 195X6, 225X4, 275X5X3 SETS
TATE
50X10, 50X10, 50X8
CURLS
95X10X3 SETS
HAMMER CURLS
50X10X3 SETS
15 MINS ELIP MACHINE
1 jan 2007
BENCH
135X10, 185X6, 225X4, 255X3, 310X3, 310X2, 310X1
INCLINE BENCH
185X5, 205X5, 205X3
DELINE D/B BENCH
70X10X3 SETS
JOGED 1 MILE WALKED HALF MILE
2 JAN 2007
V-GRIP PULL DOWNS
40X10, 60X10, 80X10, 115X8, 130X8X2 SETS
B/B ROWS
185X5X3 SETS
PULL UPS
4 SETS 3 REPS
SEATED ROWS
115X5, 130X5, 150X5, 160X5
PULL OVERS
80X10X3 SETS
20 MIN TREAD MILL
3 jan 2007
D/L
135X10, 225X8, 315X6, 365X4, 435X3X3 SETS
LEG EXT
210X10X3 SETS
ROM D/L
325X5X3 SETS
SEATED GOOD MORNINGS
95X10, 115X10X3 SETS
D/B TOWES PIONTED OUT SQUATS
70X10, 90X10, 100X10X2 SETS
20 MIN WALK ON TREADMILL
4 JAN 2007
STANDING SHOULDER PRESS
45X10, 75X8, 105X6, 135X4, 195X5X4 SETS
REAR DELT RAISE
40X8X3 SETS
SIDE DELT RAISE
40X8X3 SETS
FRONT DELT RAISE
30X10, 40X8X2 SETS
FACE PULLS
100X20, 100X15X2 SETS
D/B SHOULDER SHRUGS
100X12X3 SETS
ABBS
25 MINS ELIP MACHINE
5 JAN 07
C/G BENCH
135X10, 165X8, 195X6, 225X, 275X4, 275X5, 275X4
TATES
45X10, 45X8X2 SETS
DIPS
B/WX15X3 SETS
B/B CURL
95X5, 115X5X3 SETS
HAMMER CURL D/B
60X6X3 SETS
20 MINS ELIP
6 JAN 07
1 MILE = 4 LAPS
WALED ONE LAP
1.5 MILES OF SPRINT STRAIGHT WAY WALK CURVES
1 MILE JOG
ABBS
SHOOT B-BALL
7 JAN 2007
WALK 1 LAP
1.2 MILE JOG WITH WEIGHT VEST ON
WALK 1 LAP
WIDE GRIP PULL UPS 3 SETS 10 REPS
SEATED GOOD MORNINGS 3 SETS 10 REPS 95LB
2 SETS 30 PUSH UPS WITH WEIGHT VEST
8 JAN 2007
BENCH
135X10, 165X8, 195X6, 225X4, 310X3X3, 225X10
D/B INCLINE BENCH
90X10X2 SETS, 90X7
MACHINE FLYS
150X8, 130X8X2 SETS
25 MINS ELIP MACHINE
9 jan 2007
B/B ROW
185X5X3 SETS
C/G PULL DOWNS
120X10X3 SETS
SEATED 1 ARM CABLE ROWS
60X10X3 SETS
PALMS FACING ME PULL UPS
3 SETS 5 REPS
20 MINS BIKE
10 JAN 2007
20 MINS ELIP MACHINE
11 JAN 2007
SEATED SHOULDER PRESS
175X8, 155X8X2 SETS
D/B INCLINE BENCH
80X8, 95X6X2 SETS, 100X6X1 SET
FRONT DELT RAISE
40X8, 30X8X2 SETS
FACE PULLS
90X20X3 SETS
TATES
45X10, 45X8X2 SETS
DIPS
3 SETS 15 REPS
13 jan 2007
SQUATS NO BELT
315X5X3 SETS
PLATE LOADED SQUAT PRESS
900X8X3 SETS
HACK SQUAT MACHINE
135X8X3 SETS
LEG EXTEN
150X8X3 SETS
ROM DL
225X8X3 SETS
SEATED CALVE RAISE
45X15X3 SETS
SEATED G/M
95X10X3 SETS
ABBS
25 MINS ELIP MACHINE
14 jan 2007
25 MINS ELIP MACHINE
body weight 230lb
15 JAN 2007
BENCH
315X3X3 SETS
C/G BENCH
255X3, 265X3, 275X3
SKULL CRUSHER
BAR WEIGHT ?
40 + BARRX8, 70+BARRX8X2 SETS
DIPS
B/WX15X3 SETS
TRI PUSH DOWNS
80X8X3 SETS
ABBS
PLAYED RACKET BALL WITH FRIEND FOR 40 MINS
16 JAN 2007
WIDE GRIP PULL UPS
4 SETS 10 REPS
T BAR ROWS PALMS FACING IN
90X8, 115X8X3 SETS
D/B ROWS
85X8X3 SETS
WIDE GRIP PULL DOWNS
120X8X3 SETS
HAMMER CURLS
50X8X3 SETS
PREACHER SEAT CURLS
85X8, 65X8X2 SETS
B/B CURLS
95X5X2 SETS
ABBS
V UPS 3 SETS 15 REPS
CABLE CRUCHES
3 SETS 25 REPS 80 BL
17 JAN 2007
1.8 MILE JOG
18 JAN 2007
SEATED SHOULDER PRESS
155X8X3 SETS
D/B SHRUGS
120X6X3 SETS
INCLINE PRESS
195X6, 205X6, 205X5
FRONT RAISE
30X8X3 SETS
FACE PULLS PLATE LOADED PULLY
65X20, 90X10X2 SETS
TATES
50X8, 50X6X2 SETS
BARBELL SKULL CRUSHERS
75X8, 85X8X2 SETS
ONE ARM PUSH DOWNS
20X8X3 SETS
ABBS WORK
19 JAN 2007
AM WORK
25 MINS ELIP MACHINE
PM WORK
SQUAT NO BELT
320X5X3 SETS
LEG PRESS
720X8X3 SETS
LEG EXTEN
165X8X3 SETS
ROM D/L
235X8X3 SETS
SEATED CALVE RAISE
55X15X3 SETS
SEATED G/M
105X10X3 SETS
SPEED BENCH
225X10
165X3X8 SETS
225X10
ABBS
20 JAN 2007
JOGED A LITTLE THIS MORNING
22 JAN 2007
BENCH
320X3X2 SETS, 320X2 1/2
C/G BENCH
275X3X2 SETS, 275X2
SKULL CRUSHER
80X8X3 SETS
PUSH DOWNS
120X10, 140X8X2 SETS
DIPS
B/W X10X3 SETS
ABBS
23 jan 2007
AM WORK
1.8 MILE JOG
PM WORK
PULL DOWNS
60X10X2 SETS, 80X10X2 SETS
PALMS FACING IN PULL UPS
3 SETS 5 REPS
B/B ROWS
175X8X3 SETS
D.B ROWS
70X10X3 SETS
FRONT PULL DOWNS
125X8X3 SETS
B/B CURLS
115X5, 125X5, 140X3
HAMMER CURLS
60X8X3 SETS
ABBS
SPEED SQUATS
275X10, 205X2X8 SETS
24 jan 2007
am work
1.6 MILE JOG
26 JAN 2007
1.5 MILE JOG
27 JAN 2007
D/L NO BELT
385X5X3 SETS
SQUAT PRESS
630X8, 720X8X2 SETS
LEG EXTEN
165X8X3 SETS
SEATED G/M
120X10X3 SETS
CALVES
SPEED BENCH
225X10, 165X3X8 SETS, 225X10
29 JAN 2007
BENCH
275X5X3 SETS
INCLINE D/B
80X8X3 SETS
DIPS WEIGHTED
70X6, 45X10X2 SETS
SKULL CRUSHER
75X8X3 SETS
PUSH DOWNS
80X8, 90X8X2 SETS
RAN 2 MILES
30 JAN 2007
PULL UPS
4 SETS 10 REPS
T-BAR ROWS
105X8X3 SETS
D/B ROW
70X8X3 SETS
PULL DOWNS BEHIND BACK
110X8X3 SETS
B/B CURLS
120X5, 120X4X2 SETS
HAMMER CURL BAR
70X10X3 SETS
ABB WORK
SPEED BOX SQUAT
295X10, 200X2X8 SETS, 315X10
2 feb 2007
BOX SQUAT NO BELT
350X6X3 SETS
R/D
250X8X3 SETS
LEG EX
210X8X3 SETS
SEATED G/M
120X10X3 SETS
SEATED CALVE RAISE
90X15X3 SETS
MACHINE LEG PRESS
390X10X3 SETS
5 FEB 2007
AM WORK
30 MINS ELIP MACHINE
PM WORK
BENCH
320X2 1/2, 315X3X2 SETS
INCLINE D/B BENCH
90X8X3 SETS
WEIGHTED DIPS
45+10X8, 2 MORE SETS 5 REPS
1 HANDED UNDER GRIP TRI PULL DOWNS
50X8X3 SETS
ABBS
CRUNCHES
3 SETS 40 REPS
STAB BALL V UPS
3 SETS 21 REPS
6 feb 2007
3 SETS 5 REPS PULL UPS
T-BARR ROW C/G
135X8X3 SETS
D/B ROW
75X8X3 SETS
FAT MAN PULL UPS
3 SETS 8 B/W
B/B CURLS
125X5, 125X4
D/B HAMMER CURLS
50X8X2 SETS, 55X6X1 SET
SPEED BOX SQUAT
315X10, 205X2X 8 SETS
8 FEB 2007
AM WORK
2 MILE RUN
PM WORK
STANDING SHOULDER PRESS
175X8X3 SETS
REAR DELT RAISE
30 X10X2 SETS
TATES
50X8X2 SETS
D/B SHRUG
110X10X3 SETS
9 FEB 2007
BOX SQUAT NO BELT
365X5X3 SETS
ROM D/L
275X5, 295X5X3 SETS
LEG EXT
220X8X3 SETS
SEATED G/M
130X8X3 SETS
SEATED CALVE RAISE
135X15X3 SETS
ABB WORK
STAB BALL SIT UPS
3 SETS 40 REPS
STAB BALL V-UPS
3 SETS 22 REPS
10 FEB 2007
2 MILE JOG
11 FEB 2007
30 MIN ELIP MACHINE
12 FEB 2007
BENCH
320X3, 325X2, 325X2
DECLINE D/B BENCH
90X8, 100X8X2 SETS
C/G BENCH
255X3X3 SETS
FLOOR B/B SCULL CRUSHER
45X10, 65X8, 75X8
D/B PULL OVERS
65X10X3 SETS
13 FEB 2007
AM WORK
2 MILE JOG
PM WORK
PULL UPS
4 SETS 5 REPS WIDE GRIP
T-BAR ROW
3 SETS 8 REPS 155LB
D/B ROW
80X8X3 SETS
BEHIND BACK PULL DOWNS
115X8X2 SETS, 115X6X1
CURL BARR CURLS
25X10, 75X5, 105X5X3 SETS
SPEED BENCH
315X10 OFF BOX
205X2X6 SETS
ABB WORK
15 FEB 2007
SEATED SHOULDER PRESS
135X8, 155X5X2 SETS
INCLINE BENCH
185X8X2 SETS
REAR DELTS
150X8X3 SETS
SIDE DELT RAISE
30X8X3 SETS
FACE PULLS
90X20, 100X12X2 SETS
TRAPS
275X5, 295X5, 315X5X2 SETS
HAMMER STRE SHOULDER PRESS
180X5X3 SETS
16 FEB 2007
BOX SQUAT NO BELT OR WRAPS
375X5 T/G, 375X3X3 SETS PAUSED REPS
ROM D/L
315X6, 315X5X3 SETS
LEG EXT
220X8X3 SETS
SEATED G/M
135X8X3 SETS
SEATED CALVE RAISE
135X15X3 SETS
SPEED WORK
225X10, 165X3X5 SETS
ABB WORK
17 FEB 2007
2 MILES OF HIT TRAINING
7 1/2 HOURS OF PLANTING TREES
19 FEB 2007
MORNING
1.8 MILES OF H.I.T TRAINING
AFTERNOON
BOTTEM POSITION START FLOOR PRESSES
315X3X3 SETS
D/B BENCH
100X8X2 SETS, 100X7X1 SET
C/G BENCH
260X3X3 SETS
SKULL CRUSHER TO THE MOUTH
75X10X4 SETS
20 FEB 2007
WARM UP
T-BAR ROWS PALMS FACING EACH OTHER
145X8, 160X6X3 SETS
D/B ROWS
85X8X3 SETS
BEHIND NECK PULL DOWNS
120X6X3 SETS
BARBELL CURLS
115X5X3 SETS
D/B HAMMER CURLS
45X8X3 SETS
SPEED BOX SQUAT
320X10, 205X2X8 SETS
LIEING LEG CURL
110X10X3 SETS
45% HAM RAISE
25LB PLATE X 20 REPSX 3 SETS
ABBS
21 feb 2007
25 mins H.I.T on treadmill
22 FEB 2007
HAMMER STREN ISO PLATE LOADED SHOULDER PRESS
90 EACH ARM X8X3 SETS
REAR DELT MACHINE
155X8X3 SETS
SIDE D/B RAISE
35X8X2 SETS, 40X8X1 SET
B/B SHRUGS
300X5, 310X5X2 SETS
FACE PULLS
100X15, 115X15, 115X12
TATE D/B
50X8X3 SETS
WEIGHTED DIPS
45+BWX10X3 SETS
24 FEB 2007
D/L
430X1, 480X1, 495X1/2 GRIP GAVE OUT , I HAD IT I KNOW I DID
LEG PRESS
540X8, 810X5
ROM D/L
335X5, 360X5X2 SETS
LEG EXT
230X8, 240X8X2 SETS
SEATED G/M
145X8X3 SETS
SEATED CALVE RAISE
140X15X3 SETS
ABB WORK
26 FEB 2007
AM WORK
30 MINS ELIP MACHINE
PM WORK
BOTTEM POSITION FLOOR PRESS
315X2, 335X1, 350X1
D/B FLAT BENCH
100X10X2 SETS
C/G BENCH
275X3X3 SETS
TRI PRESS DOWNS
130X10, 150X8X2 SETS
6 MARCH 2007
REP BENCH
260X10, 260X6
C/G BENCH
225X3X3 SETS
OVERHEAD TRI EXTEN
60X10, 80X8X2 SETS
C/G T-BAR ROW
135X8, 145X8X2 SETS
CHIN UPS
B/W X3X3 SETS
ABBS
PM WORK
2 MILE JOG
7 MARCH 2007
1.5 MILE JOG
8 march 2007
REP BOX SQUAT
330X10
ROM D/L OFF BOTTEM PIN
335X5X3 SETS
LEG EXT
240X8X3 SETS
HAMMER CURLS
65X5X3 SETS
9 MARCH 2007
BENCH
305X1, 335X1, 345X1 355X0
TATE
50X8X3 SETS
DIPS
3 SETS 10 REPS
D/B ROW
80X8X3 SETS
BEHIND BACK PULL DOWNS
115X5, 130X5, 140X5, 150X3X2 SETS
SHOULDER PRESS
180X8X3 SETS
15 march 2007
REP LEG PRESS
WARMED UP 900X10
G/M
245X5X3 SETS
LEG EXT
240X8X3 SETS
45 DEGREE
3 SETS 15 REPS 35LB WEIGHT
ABBS
16 MARCH 2007
BENCH
305X1, 350X0, 315X2X2 SETS
TATE PRESS
55X8, 55X5X2 SETS
DIPS
3 SETS 15 REPS
BEHIND HEAD LAT PULL DOWNS
140X5X3 SETS
D/B ROWS
90X8X3 SETS
SEATED PLATE LOADED ISO SHOULDER PRESS
190X8X3 SETS
REAR DELT MACHINE
1405X8X3 SETS
HAMMER CURL
70X5X2 SETS
JOGED 2 MILES
17 MARCH 2007
30 MINS ON ELIP MACHINE
19 MAR 2007
BOX SQUAT
365X5X3 SETS,
D/L
335X4
ROM D/L
355X5X2 SETS
LEG EXT
245X8X3 SETS
SEATED G/M
135X10, 155X10X2 SETS
SEATED CALVE RAISE
140X15X3 SETS
SHRUGS
225X3, 275X3, 295X3
ABBS
20 march 2007
AM WORK
25 MINS ELIP MACHINE
PM WORK
REP BENCH
275X8,275X6
D/B FLOOR BENCH
100X5
C/G BENCH
265X3X2 SETS
CABLE OVERHEAD RI EXTEN
60X8, 80X8X2 SETS
WIDE GRIP PULL UPS
5,4,4
T-BARR C/G
135X10, 180X5X2 SETS
FAT MAN PULL UPS
B/W X10, +10X10X2 SETS
21 march 2007
3 mile jog
22 MARCH 2007
RACKET BALL
23 MARCH 2007
AM WORK
3 MILE JOG
PM WORK
STANDING SHOULDER PRESS
185X3X3 SETS
SEATED D/B SHOULDER PRESS
70X10, 80X8X2 SETS
REAR DELT MACHINE
140X10X3 SETS
D/B SHRUGS
100X15X3 SETS
SKULL CRUSHER
85X8X2 SETS
TATES 55X8X2 SETS
B/B CURL
95X8, 120X5X2 SETS
D/B HAMMER
60X5X2 SETS
ABBS
HAND STAND PRESSES
3 SETS 8 REPS
24 MARCH 2007
30 MINS ELP MACHINE
26 MARCH 2007
AM WORK
1 MILE OF SRINTS
1 MILE JOG
PULLUPS
1 SET 7 REPS
PM WORK
SQUATS
370X3, 380X3, 315X8
SEATED G/M
165X8X3 SETS
LEG EXT
245X8X3 SETS
STANDING CALVE RAISE
315X15, 385X15X2 SETS
BACK EXT
140X20X3 SETS
ABBS
PULL UPS
1 SET 5 REPS
27 MARCH 2007
PLAYED RACKET BALL FOR 1 HOUR
28 MARCH 2007
AM WORK
3 MILE JOG
PM WORK
BENCH
315X2, 335X1X2 SETS
C/G BENCH
245X4, 255X3 2 SETS
HAMMER STRENGTH ISO BENCH
315X5X2 SETS
T-BARR C/G
125X10, 145X5, 145X8
LAT PULL DOWNS
140X8, 160X5, 180X3
D/B ROWS
100X8X2 SETS
PULL UPS
2 SETS 3 REPS
29 march 2007
1.5 MILE RUN SPRINT 1 LAP WALK A LAP
30 MARCH 2007
SHOULDER PRESS
155X6X2 SETS
D/B PRESS
70X8, 80X10
TATE PREES
55X5 X2 SETS
REAR DELT
150X10X3 SETS
TIR PUSH DOWNS
130X8, 150X5X2 SETS
B/B CURLS
65X10, 125X5, 145X3
HAMMER CURLS
45X8X2 SETS
PUL UPS
ABBS
31 MARCH 2007
2 MILE JOG
2 apr 2007
SQUAT NO BELT
385X3, 390X2
SEATED G/M
160X8X3 SETS
LEG EXT
245X8, 250X8X2 SETS
CALV RAISE
385X15, 405X15X2 SETS
ABB WORK
3 APR 2007
2 MILES
4 1:30 400M LAPS
4 2:00 400M LAPS
4 apr 07
BENCH
315X1, 320X1, 325X1
C/G BENCH
255X3X2 SETS
INCLINE D/B BENCH
780X8, 90X8X2 SETS
T-BAR ROW
150X5, 160X5X2 SETS
LAT PULL DOWNS
160X3, 180X3X2 SETS
PULL UPS
3 SETS 5 REPS
D/B ROW
100X8X3 SETS
5 APR 2007
4 MILE JOG
7 APRIL 2007
2 MILES OF 400 METER SPRINTS
1 MILE JOG
ABBS
PULL UPS
9 april 2007
D/L
435X1, 460X1X2 SETS
SEATED G/M
165X10X3 SETS
LEG EXT
245X9X3 SETS
SEATED CALVE RAISE
3 45S AND A 10 X 16 REPS X3 SETS
ABBS
10 APRIL 2007
2.5 MILE OF 400 METER RUNS
11 APRIL 2007
BENCH
325X1, 330X1, 335X1
INCILNE BENCH
90X10X3 SETS
T-BARR
150X10, 160X10, 170X10
PULL UPS
2 SETS 5 REPS
PLATE LOADED PULL DOWNS
180X10, 270X5
12 MARCH 2007
5 MILE JOG
13 MARCH 2007
C/G BENCH
265X3, 275X3X2 SETS
TATES
60X5X2 SETS
D/B SHOULDER PRESS
75X10X3 SETS
CLEAN AND PRESS
135X10, 165X5, 185X5
REAR DELT MAHINE
155X10, 160X10X2 SETS
B/B CURLS
125X5X2 SETS
D/B HAMMER CURLS
70X5X2 SETS
FACE PULLS
100X15X2 SETS
B/B SHRUGS
295X6,315X3X2 SETS
Raw lifter just wrist wraps due to an injury with my left wrist.
current maxes
squat 420
deadlift 480
bench 330
14 AUG 2006
BENCH
135X10, 165X8, 195X6, 225X4, 255X3,
2-B
305X1X3 SETS 90% ONE REP RAW MAX
ELBOWS OUT TRI D/B EXTENSIONS
35X10X4 SETS
BEHIND THE NECK PULL DOWNS
90X10X2 SETS, 110X10X2 SETS
FRONT AND SIDE RAISE
20LBX10X3 SETS
110X10X3 SETS
FACE PULLS
45LBSX15X4 SETS
15 AUG 2006
RACK PULLS 3 INCHS OFF THE GROUND
135X5, 185X3, 225X3, 315X2, 365X1, 405X1, 435X1, 480X0, 435X1
ROM D/L
225X10X4 SETS
REV HYP
5 SETS15 REPS
ABBS
17 AUG 2006
BENCH
225X15
SPEED BENCH
180X3X8 SETS
PAUSE REPS
250X5X2 SETS
C/G BENCH 3-B
265X5X3 SETS
CHEST SUPP MACHINE ROWS
380X10, 400X5X4 SETS
SEATED SHOULDER PRESS
135X10, 145X6
BEHIND THE BACK B/B SHRUGS
185X10, 225X10X3 SETS
18 AUG 2006
WARM UPS
FORCED PUSHUPS TO STANDING POSITION AND THEN JUMP 5 SETS 10
CLEANS FOR SPEED
135X3X5 SETS
SPEED BOX SQUAT
170X2X8 SETS
GLUT HAM RAISE MY WAY
3 SETS 10 REPS
REV HYP
5 SETS 15 REPS
ABB ROLL OUTS
5 SETS 5 REPS
19 AUG 2006
25MINS ELIP MACHINE
20 AUG 2006
25 MINS ELIP MACHINE
21 AUG 2006
ME BENCH
135X12, 165X10, 195X5, 225X3, 255X3 PAUSED REPS
2-BOARD PRESS
305X3 REPS 90% 1 REP MAX
305X3 REPS 90%
325X3 REPS 95%
TATE PRESS
40X10X4 SETS
BEHIND BACK PULL DOWNS
100X10X4 SETS
SIDE DELT AISE MACHINE
110X10X4 SETS
FACE PULLS WITH MONSTER MINI BAND
4 SETS 20 REPS
22 AUG 2006
ME D/L
RACK PULLS 3 INCHES OFF THE GROUND
135X5, 225X5, 315X2, 405X1, 435X1, 435X1,435X1
HOME MADE GLUTE HAME RAISE
4 SETS 10 REPS
HOME MADE REV HYPER
4 SETS 15 REPS
ABBS
23 AUG 2006
30 MINS ELIP MACHINE
24 AUG 2006
AM
30 MINS ELIP MACHINE
PM
BENCH W/U
135X10, 165X10, 195X5, 225X3, 255X12
SPEED BENCH
140+DOUBLED MONSTER MINIS
8 SETS 3 REPS
BENCH
255X12
C/G 3-B PRESS
265X5, 275X5, 275X5
CHEST SUPP MACHINE ROW
300X10, 380X5X3 SETS
STANDING D/B SHOULDER PRESS
55X10,65X10
ALT HAMMER AND REG D/B CURL
40X10X2 SETS
28 AUG 2006
BENCH WARM UPS
135X10, 165X8, 196X6, 225X3, 255X1
3 SEC PAUSED REPS
295X3, 295X2, 295X2
TATES D/B
40X10X3 SETS
BEHIND THE BACK PULL DOWNS
115X10X4 SETS
FACE PULLS
50LBX20 REPSX 4 SETS
HEAVY GRIPPER WORK FOR GRIP
100X5, 150X5X2 SETS, 200X5X3 SETS LAST REP LAST SET 10 SEC HOLD
29 AUG 2006
30 MINS ELIP MACHINE
30 AUG 2006
SQUAT
135X10, 225X5, 275X3, 315X1, 380X1X3 SETS
GLUTE HAM RAISE
4 SETS 10 REPS
REV HYP
2 SETS 15 REPS
ABBS
31 AUG 2006
AM 25 MINS ELIP MACHINE
PM
W/U BENCH MED GRIP
135X10, 165X10, 195X5, 225X3, 245X10
SPEED BENCH
175X3X8 SETS
C/G 3-B
275X5X3 SETS
CHEST SUPP ROW MACHINE
410X5X3 SETS
SHOULDER PRESS MACHINE
270X5X3 SETS
ALTERNATING HAMMER AND REG D/B CURL
50X10X2 SETS
1 sep 2006
6 MINS BRISK WALK ON TREADMILL
FRONT SQUAT
135X10
SPEED SQUAT
210X2X8 SETS
ROMAN D/L
275X5, 315X5, 345X5X3 SETS
D/B SRUGS
85X10X2 SETS
3 SEP 2006
1 1/2 HOUR PLAYING SOCCER
4 sep 2006
ME BENCH
135X10, 165X10, 195X5, 225X3, 255X1
PAUSED REPS
295X1, 315X1, 315X1, 315X1
TATE D/B PRESS
40X10X4 SETS
BEHIND THE NECK PULL DOWNS
120X10, 130X10X3 SETS
FACE PULLS
50X15, 70X10X3 SETS
SIDE DELT RAISE
20X10X4 SETS
REAR DELT RAISE
15X10X3 SETS
5 SEP 2006
SQUAT
135X10, 185X5, 225X3, 275X1, 315X1, 390X1, 390X1, 390X1
GLUTE HAM RAISE
3 SETS 10 REPS
LEG EXTEN
300X10, 360X10, 400X10
ABBS
6 sep 2006
25 MINS ELIP MACHINE
HEAVY GRIPER WORK
2 SET 10 REPS 100 GRIPPER
1 SET 10 REPS 200
3 SET 5 REPS 200 GRIPPER
7 sep 2006
BENCH
135X10, 165X8, 195X5, 225X3, 270X8
SPEED BENCH
180X3X8 SETS
C/G BENCH
225X5, 255X5X2 SETS
CHEST SUPP ROW
400X5, 410X5X2 SETS
SHOULDER PRESS MACHINE
230X5X3 SETS
ALT D/B HAMMER AND REG CURLS
50X10X2 SETS
8 SEPT 2006
SQUAT
135X10, 225X8, 275X5, 315X8
SPEED SQUAT
50LB+DBL IW SMALL BANDS 8 SETS 2 REPS
ROM D/L
315X5, 355X5X2 SETS
REV HYPER
3 SETS 15 REPS
11 SEPT 2006
BENCH
135X10, 165X8, 195X6, 225X3, 260X10, 260X9
TATE PRESS D/B
40X10X3 SETS
BEHIND BACK PULL DOWNS
120X10X3 SETS
FACE PULLS
60LB X 3 SETS 15 REPS
SIDE PLATE DELT RAISE
25X10X3 SETS
12 SEPT 2006
SQUAT
135X10, 165X5, 195X3, 225X3, 255X3, 300X10
GLUTE HAM RAISE
3 SETS 10 REPS
ABBS
20 SEPT 2006
BENCH
FLOOR PRESSES
135X10, 165X8, 195X6, 225X4, 265X1, 280X1, 290X1X2 SETS,
FULL ROM
255X10
BEHIND THE NECK PULL DOWNS
120X10X3 SETS
MACHINE ROWS
400X5X3 SETS
25 sept 2006
BENCH FLOOR PRESS
BARX20, 135X10, 165X8, 195X6, 225X4, 280X1, 295X1X2 SETS
FULL ROM BENCH
255X10
BEHIND NECK PULL DOWNS
125X10X3 SETS
D/B ROWS
70X10X3 SETS
C/G PULL UPS
2 SETS 5 REPS
26 SEPT 2006
WALKED 1.5 MILES 6% INCLINE WITH WEIGHTED VEST ON
27 SEPT 2006
ME D/L
135X8, 225X5, 315X3, 380X1, 435X1X3 SETS
ROM D/L
315X5X3 SETS
LEG EXTENSIONS
300X10, 340X10, 380X10
ABBS
28 SEPT 2006
40 MIN WALK WITH WEIGHT VEST
29 SEPT 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 255X3, 275X3X2 SETS
SEATED BOTTEM POSITION SHOULDER PRESS
135X5, 155X3, 165X3X3 SETS
FACE PULLS
70X15X3 SETS
PULL OVERS
160X10X3 SETS
ALT HAMMER AND REG D/B CURLS
40X10X2 SETS
2 OCT 2006
BENCH
135X10, 165X8, 195X6, 225X4, 255X2, 315X1, 325X1X2 SETS
BEHIND BACK PULL DOWNS
100X10X2 SETS, 140X5X1 SET
B/B ROWS
135X10, 155X5, 175X5X3 SETS
D/B BENCH
80X10, 100X11, 100X8
BENCH 225X12
3 OCT 2006
25 MINS ELIP MACHINE
4 oct 2006
D/L
135X10, 225X6, 315X4, 365X1, 450X1X3 SETS
45 DEGREE FOR HAMS
3 SETS 15 REPS HOLDING 25LB PLATE
PULL THREWS
120LBX15X3 SETS
LEG EXTENSIONS
210X10X3 SETS
ABBS
5 oct 2006
40 MIN WALK RUN WITH 20LB WT VEST
18 OCT 2006
SQUAT
135X10, 225X6, 275X3, 315X1, 360X1X3 SETS
ROM D/L
315X8, 365X5X2 SETS
45 DEGREE
3 SETS 15 REPS HOLDING 25LB PLATE
LEG EXTENSIONS
210X10X3 SETS
LOWER BACK EXTENSIONS
115X10X3 SETS
20 oct 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 266X3X3 SETS
TATE
40X10X3 SETS
CLEAN AND PRESS ABOVE KNEES
135X5, 155X5X2 SETS
SIDE DELTS
30X10X3 SETS
REAR DELT MACHINE
70X10, 80X10X2 SETS
FACE PULLS
70X15, 80X15X2 SETS
SHRUGES
90X10X3 SETS
ALT HAMMER AND REG D/B CURL
45X6X3 SETS
C/G PAMLS FACING EACH OTHER PULL UPS
3 SETS 3 REPS
23 OCT 2006
BENCH
135X10, 185X8, 225X6, 255X4, 315X1, 330X1, 335X1
D/B DECLINE BENCH
80X10, 100X10, 100X6
B/B ROW
135X10, 155X5, 175X5, 225X5X2 SETS
BEHIND NECK LAT PULL DOWNS
120X5X3 SETS
PULL UPS
3 SETS REPS
CHEST PRESS MACHINE
315X10, 365X5X 2 SETS
26 OCT 2006
D/L
135X10, 225X8, 315X6, 405X2, 460X1X3 SETS
LEG PRESS
540X8, 630X5, 720X5, 810X3
45 DEGREE FOR HAMS AND GLUTE
20 REPS WITH 25LBS X 3 SETS
LEG CURLS
130X10, 130X10X2 SETS
LEG EXTENSIONS
210X10X3 SETS
27 oct 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 265X5X3 SETS
TATE PRESS
45X8X3 SETS
SEATED OVERHEAD CABLE TRI EXTEN
70X8X3 SETS
D/B SHOULDER PRESS
60X10X3 SETS
SIDE DELTS
30X10X3 SETS
REAR DELT MACHINE
70X10, 100X10X2 SETS
FACE PULLS
70X20, 80X20X 2 SETS
BEHIND BACK SHRUGS
225X10, 295X7X 3 REPS
29 OCT 2006
BENCH
3b
135X10, 195X8, 225X6, 275X4, 360X1, 360x2, 360x1
D/B INCLINE BENCH
70X10, 80X10X2 SETS
PULL DOWNS
120X10, 220X10, 320X10, 360X10X2 SETS
D/B ROWS
85X10X3 SETS
PULL UPS
3 SETS 3 REPS PALMS FACING IN
1 NOV 2006
10 MINS TREADMILL WALKING
SQUAT
135X10, 225X8, 275X6, 315X2, 370X1X3 SETS
LEG PRESS
540X10, 630X10, 720X10
ROM D/L
365X5X3 SETS
LEG EXT
210X10X3 SETS
45 DEGREE
3 SETS 20 REPS WITH 10LB
3 nov 2006
CLEAN AND PRESS
185X5X3 SETS + WARM UPS
SIDE DELT RAISE
35X10X3 SETS
REAR DELT MACHINE
110X10X3 SETS
DIPS
35LB PLATEX10 + BODY WEIGHT
45LBS X 10X3 SETS
TATE PRESS
40X10X3 SETS
FACE PULLS
80X20X3 SETS
BEHIND BACK SHRUGS
295X5, 305X5, 315X5X2 SETS
6 nov 2006
BENCH
135X10, 185X8, 225X6, 275X4
3B- 365X1, 365X1, 365X2
INCLINE D/B
80X10, 90X10X2 SETS
BEHIND BACK PULL DOWNS
120X8X3 SETS
CABLE ROWS 1 HANDED
80X10X3 SETS EACH SIDE
PULL UPS
2 SETS 3 REPS
15 MINS ELIP MACHINE
7 NOV 2006
25 MINS ELIP MACHINE
8 NOV 2006
SQUAT
135X10, 225X5, 275X3, 375X1, 380X1, 380X2, 315X5
ROM D/L
315X8, 370X5X3 SETS
45 DEGREE
3 SETS 20 REPS HOLDING 20 LBS
LEG EXTENSIONS
220X10X3 SETS
PULL UPS
3 SETS 5 REPS
9 NOV 2006
2 MILE LITE JOG
10 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 275X3X3 SETS, 285X3X1 SET
TATE
45X8X3 SETS
ONE ARM B/B SNATCH
45X5 EACH ARM, 55X5 EACH ARM, 75X5 EACH ARM
CLEAN AND PRESS
185X5X2 SETS
D/B SHOULDER PRESS
60X10X2 SETS
SIDE DELT RAIS
35X8X2 SETS
REAR DELT RAISE MACHINE
110X10, 115X10X2 SETS
FACE PULLS
3 SETS 15 WITH 90LB
ALT HAMMER AND REG D/B CURL
55X6X2 SETS
PALMS FACING ME PULL UPS
3 SETS 3 REPS
BEHIND BACK SHRUDS
315X5X3 SETS
11NOV 2006
slow mile jog
3 sets 5 1 hand b/b snatch
4 sets 3 reps pulls ups
abbs
12 nov 2006
30 MINS ELIP MACHINE
13 NOV 2006
BENCH MOVED MY GRIP OUT 1 INCH TO CHANGE UP THE MOTION
135X10, 165X8, 195X6, 225X4, 305X3X4 SETS, 225X10
DECLINE D/B
90X10, 90X9
HAMMER STRENGTH ISO CHEST PRESS
250X5X3 SETS
B/B ROW
185X5, 205X5X2 SETS
SEATED ROPE ROW
70X10, 100X5X3 SETS
V GRIP PULL DOWNS
120X10, 140X10X2 SETS
CHIN UPS
3 SETS 3 REPS
14 NOV 2006
40 MINS ELIP MACHINE
15 NOV 2006
SQUAT
135X10, 185X5, 225X3, 275X1, 365X3, 365X3, 365X2
LEG PRESS
630X10X2 SETS
FRONT SQUAT
135X10X3 SETS
ROM D/L
315X10, 335X8, 335X8
45 DEGREE
30LBX15X3 SETS
16 N0V 2006
35 MINS ELIP MACHINE
17 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 280X3X3 SETS
ELBOWS OUT TRI EXTEN
45X8, 50X8X2 SETS
CLEAN AND PRESS
205X3X3 SETS
CABLE DELT SIDE RAISE
30X8X3 SETS
REAR DELT MACHINE
115X10X3 SETS
FACE PULLS
90X20X2 SETS, 90X15
BEHIND BACK SRUGS
335X5X3 SETS
PALMS FACING EACH OTHER PULL UPS
3 SETS 3 REPS, 1 SET 5 REPS
18 NOV 2006
30 MINS ELIP MACHINE
4 sets 5 with heavy griper 200
20 nov 2006
BENCH
135X10, 165X8, 195X6, 225X4, 315X3X3 SETS
D/B DECLINE
85X10, 90X10X2 SETS
HAMMER STRENGTH PLATE LOADED CHEST PRESS
225X10X2 SETS
B/B ROWS
220X5X3 SETS
V-GRIP HANDEL PULL DOWNS
130X10X3 SETS
SEATED ROPE ROWS
115X8X3 SETS
D/B PULL OVERS
50X10X3 SETS
21 NOV 2006
25 MINS ELIP MACHINE
22 NOV 2006
SQUAT
135X10, 185X8, 225X5, 365X3, 365X3, 365X2
PLATE LOADED LEG PRESS
720X8, 900X5X2 SETS + WEIGHT OF PRESS
ROM D/L
335X8, 350X8X2 SETS
45 DEGREE
25X20X3 SETS
CLEAN AND FRONT SQUAT
135X5
CLEAN
185X5
23 NOV 2006
1 MILE JOG
HEAVY SAND BAG TRAINING 100LB BAG
SHOULDER SQUAT
10 REPS EACH SHOULDER
FLOOR PRESS
2 SETS 10 EPS
BEAR HUG SQUAT
2 SETS 10 REPS
SHOULDER PRESS
2 SETS 10 REPS
24 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 285X3X3 SETS
TATE PRESS
50X9, 50X8X2 SETS
DIPS
BW+45X10X3 SETS
B/B CURL
95X5, 120X3, 135X3X2 SETS
HAMMER CURL
50X5, 60X5, 70X5
LEG PRESS TO WORK SORNESS OUT
630X10, 720X10, 810X10, 900X10
WEIGHTED PULL UPS
25LBX3X3 SETS
1 dec 2006
15 MIN WALKING ON TREADMILL AT 4.5% INCLINE 3MPH
SAND BAG CARRYS USING 125LB SANDBAG
50 YARD CARRYS
1TRIP ON LT SHOULDER
1 TRIP ON RT SHOULDER
2 TRIPS CARRY IN ARMS
2 TRIPS BEAR HUG
2 DEC 2006
35 MINS WALKING AT 4 INCLINE WITH WEIGHT VEST
ABBS
GRIP WORK
4 DEC 2006
FLOOR PRESS
135X10, 165X8, 195X6, 225X4, 300X1, 315X1, 315X2, 315X1, 315X1= 1560 vol
D/B FLAT BENCH
90X10X3 SETS=2700 each arm
D/B FLYS
20X10X 3 SETS
5 DEC 2006
B/B ROWS
135X8, 165X6, 195X4, 225X3, 235X3, 225X3X2 SETS=2730 vol
V-GRIP PULL DOWNS
130X10X4 SETS=5200 vol
ROPE SEATED ROWS
70X10X4 SETS=2800
PULL OVERS
70X10, 80X10X3 SETS=3100 vol
2 SETS 3 PULL UPS
25 MINS WALK AT 3% GRADE
6 DEC 2006
GOODMORNING
135X10, 165X8, 195X6, 225X4, 275X3, 275X3, 295X3, 275X3,275X3=4185 vol
PLATE LOADED LEG PRESS
630X5, 810X5, 900X5, 990X5= 16650 vol
ROM D/L LOWERED THE BAR DOWN THE LEG MORE FOR MORE STRECH
315X5X3 SETS=4725 vol
dec 7 2006
PUSH PRESS
225X3X5 SETS=3375 vol
D/B SHOULDER SEATED
70X10, 80X10X2 SETS=2300 vol
SIDE DELT
30X10, 40X8X2 SETS=940 vol
REAR DELT
30X10X3 SETS=900 vol
FACE PULLS
70X20, 90X20X2 SETS
BEHIND BACK SHRUG
335X5X2 SETS=3350 vol
FRONT SHRUGS
315X5X2 SETS
8 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 280X3, 290X3X3 SETS=3450 vol
TATES PRESS
45X10X3 SETS=1350 vol
BARBELL CURLS
130X3X5 SETS=1950 vol
HAMMER CURLS
60X5, 70X5X2 SETS=1300 vol
30 MINS ELIP MACHINE WALKING AT AN INLINE
9 DEC 2006
WALKED 1/4 MILE
JOGED 1 MILE
1/2 MILE SANDBAG CARRYS
BACK CARRY
ARM CARRY
11 DEC 2006
FLOOR PRESS
135X10, 165X8, 195X6, 225X4, 320X1, 320X1, 325X1, 325X1, 325X1, 325X1, 265X10=4590 vol
D/B FLAT BENCH
95X10X2 SETS, 95X9X1 SET=2755 vol
I MILE JOG
15 MINS TREADMILL AT 3 INLINE WALKING
12 dec 2006
B/B ROWS
95X10, 135X8, 165X6, 195X4, 225X3X5 SETS=3375 vol
C/G PULL DOWNS
130X10X2 SETS , 120X10=3800 vol
SEATED ROPE ROWS
80X10X3 SETS=2400 vol
PULL OVERS
80X10X4 SETS=3200 vol
DEC 13 2006
G/M
135X10, 185X8, 25X6, 280X3 X4 SETS=3360 vol
SQUAT PRESS
630X5, 950X5, 1040X5X2 SETS=18300 vol
HIP ABUCT
130X8X3 SETS
ROM D/L
315X5X4 SETS=6300 vol
14 DEC 2006
SEATED SHOULDER PRESS
95X10, 135X8, 165X6, 185X3X5 SETS=2775 vol
REAR DELTS D/B RAISE
30X10X3 SETS, 30X5=1050 vol
SIDE DELT RAISE D/B
30X10X3 SETS, 30X5=1050 vol
FRONT DELT D/B
20X10X2 SETS, 30X10=700 vol
D/B SHRUGS
110X10X3 SETS=3300 vol
15 DEC 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 295X3 4 SETS= 3540 VOL
TATES
45X10X4 SETS=1800 VOL EACH ARM
DIPS
3 SETS 10 REPS B/W
B/B CURL
135X3X3 SETS=1215 VOL
HAMMER CURLS
70X5X4 SETS=1400 EACH ARM
PAMLS FACING FACE C/G CHIN UPS
B/WX5, B/WX4X2 SETS
20 MINS BIKE RIDE
19 dec 2006
BENCH
135X10, 165X8, 195X6, 225X4, 305X3X5 SETS= 4575 vol
D/B BENCH
80X10, 90X10X2 SETS= 2600 vol
B/B ROWS
230X5X4 SETS= 4600 vol
PULL DOWNS
115X10X3 SETS= 3450 vol
ROPE SEATED ROWS
90X10X3 SETS= 2700 vol
PULL OVERS
85X10X4 SETS= 3400 vol
PULL UPS 2 SETS 3 REPS
25 mins bike
20 DE 2006
GOODMORNINGS
255X5X5 SETS= 6375 VOL
LEG PRESS
1060X5X4 SETS= 21200 VOL
LUNGES B/B
45X10X3 SETS= 1350 VOL
45%
3 SETS 20
21 dec 2006
SEATED B/B SHOULDER PRESS
45X10, 95X8, 125X6, 155X4, 190X3X5 SETS
D/B REAR DELTS
30X10X3 SETS
D/B SIDE DELTS
30X10X3 SETS
FRONT DELTS
30X10X3 SETS
FACE PULLS
95X20X3 SETS
D/B SHRUGS
100X12X3 SETS
20 MINS ELIP MACHINE
22 DEC 2006
C/G BENCH
135X10, 156X8, 195X6, 225X4, 275X5X3 SETS
TATE
50X10, 50X10, 50X8
CURLS
95X10X3 SETS
HAMMER CURLS
50X10X3 SETS
15 MINS ELIP MACHINE
1 jan 2007
BENCH
135X10, 185X6, 225X4, 255X3, 310X3, 310X2, 310X1
INCLINE BENCH
185X5, 205X5, 205X3
DELINE D/B BENCH
70X10X3 SETS
JOGED 1 MILE WALKED HALF MILE
2 JAN 2007
V-GRIP PULL DOWNS
40X10, 60X10, 80X10, 115X8, 130X8X2 SETS
B/B ROWS
185X5X3 SETS
PULL UPS
4 SETS 3 REPS
SEATED ROWS
115X5, 130X5, 150X5, 160X5
PULL OVERS
80X10X3 SETS
20 MIN TREAD MILL
3 jan 2007
D/L
135X10, 225X8, 315X6, 365X4, 435X3X3 SETS
LEG EXT
210X10X3 SETS
ROM D/L
325X5X3 SETS
SEATED GOOD MORNINGS
95X10, 115X10X3 SETS
D/B TOWES PIONTED OUT SQUATS
70X10, 90X10, 100X10X2 SETS
20 MIN WALK ON TREADMILL
4 JAN 2007
STANDING SHOULDER PRESS
45X10, 75X8, 105X6, 135X4, 195X5X4 SETS
REAR DELT RAISE
40X8X3 SETS
SIDE DELT RAISE
40X8X3 SETS
FRONT DELT RAISE
30X10, 40X8X2 SETS
FACE PULLS
100X20, 100X15X2 SETS
D/B SHOULDER SHRUGS
100X12X3 SETS
ABBS
25 MINS ELIP MACHINE
5 JAN 07
C/G BENCH
135X10, 165X8, 195X6, 225X, 275X4, 275X5, 275X4
TATES
45X10, 45X8X2 SETS
DIPS
B/WX15X3 SETS
B/B CURL
95X5, 115X5X3 SETS
HAMMER CURL D/B
60X6X3 SETS
20 MINS ELIP
6 JAN 07
1 MILE = 4 LAPS
WALED ONE LAP
1.5 MILES OF SPRINT STRAIGHT WAY WALK CURVES
1 MILE JOG
ABBS
SHOOT B-BALL
7 JAN 2007
WALK 1 LAP
1.2 MILE JOG WITH WEIGHT VEST ON
WALK 1 LAP
WIDE GRIP PULL UPS 3 SETS 10 REPS
SEATED GOOD MORNINGS 3 SETS 10 REPS 95LB
2 SETS 30 PUSH UPS WITH WEIGHT VEST
8 JAN 2007
BENCH
135X10, 165X8, 195X6, 225X4, 310X3X3, 225X10
D/B INCLINE BENCH
90X10X2 SETS, 90X7
MACHINE FLYS
150X8, 130X8X2 SETS
25 MINS ELIP MACHINE
9 jan 2007
B/B ROW
185X5X3 SETS
C/G PULL DOWNS
120X10X3 SETS
SEATED 1 ARM CABLE ROWS
60X10X3 SETS
PALMS FACING ME PULL UPS
3 SETS 5 REPS
20 MINS BIKE
10 JAN 2007
20 MINS ELIP MACHINE
11 JAN 2007
SEATED SHOULDER PRESS
175X8, 155X8X2 SETS
D/B INCLINE BENCH
80X8, 95X6X2 SETS, 100X6X1 SET
FRONT DELT RAISE
40X8, 30X8X2 SETS
FACE PULLS
90X20X3 SETS
TATES
45X10, 45X8X2 SETS
DIPS
3 SETS 15 REPS
13 jan 2007
SQUATS NO BELT
315X5X3 SETS
PLATE LOADED SQUAT PRESS
900X8X3 SETS
HACK SQUAT MACHINE
135X8X3 SETS
LEG EXTEN
150X8X3 SETS
ROM DL
225X8X3 SETS
SEATED CALVE RAISE
45X15X3 SETS
SEATED G/M
95X10X3 SETS
ABBS
25 MINS ELIP MACHINE
14 jan 2007
25 MINS ELIP MACHINE
body weight 230lb
15 JAN 2007
BENCH
315X3X3 SETS
C/G BENCH
255X3, 265X3, 275X3
SKULL CRUSHER
BAR WEIGHT ?
40 + BARRX8, 70+BARRX8X2 SETS
DIPS
B/WX15X3 SETS
TRI PUSH DOWNS
80X8X3 SETS
ABBS
PLAYED RACKET BALL WITH FRIEND FOR 40 MINS
16 JAN 2007
WIDE GRIP PULL UPS
4 SETS 10 REPS
T BAR ROWS PALMS FACING IN
90X8, 115X8X3 SETS
D/B ROWS
85X8X3 SETS
WIDE GRIP PULL DOWNS
120X8X3 SETS
HAMMER CURLS
50X8X3 SETS
PREACHER SEAT CURLS
85X8, 65X8X2 SETS
B/B CURLS
95X5X2 SETS
ABBS
V UPS 3 SETS 15 REPS
CABLE CRUCHES
3 SETS 25 REPS 80 BL
17 JAN 2007
1.8 MILE JOG
18 JAN 2007
SEATED SHOULDER PRESS
155X8X3 SETS
D/B SHRUGS
120X6X3 SETS
INCLINE PRESS
195X6, 205X6, 205X5
FRONT RAISE
30X8X3 SETS
FACE PULLS PLATE LOADED PULLY
65X20, 90X10X2 SETS
TATES
50X8, 50X6X2 SETS
BARBELL SKULL CRUSHERS
75X8, 85X8X2 SETS
ONE ARM PUSH DOWNS
20X8X3 SETS
ABBS WORK
19 JAN 2007
AM WORK
25 MINS ELIP MACHINE
PM WORK
SQUAT NO BELT
320X5X3 SETS
LEG PRESS
720X8X3 SETS
LEG EXTEN
165X8X3 SETS
ROM D/L
235X8X3 SETS
SEATED CALVE RAISE
55X15X3 SETS
SEATED G/M
105X10X3 SETS
SPEED BENCH
225X10
165X3X8 SETS
225X10
ABBS
20 JAN 2007
JOGED A LITTLE THIS MORNING
22 JAN 2007
BENCH
320X3X2 SETS, 320X2 1/2
C/G BENCH
275X3X2 SETS, 275X2
SKULL CRUSHER
80X8X3 SETS
PUSH DOWNS
120X10, 140X8X2 SETS
DIPS
B/W X10X3 SETS
ABBS
23 jan 2007
AM WORK
1.8 MILE JOG
PM WORK
PULL DOWNS
60X10X2 SETS, 80X10X2 SETS
PALMS FACING IN PULL UPS
3 SETS 5 REPS
B/B ROWS
175X8X3 SETS
D.B ROWS
70X10X3 SETS
FRONT PULL DOWNS
125X8X3 SETS
B/B CURLS
115X5, 125X5, 140X3
HAMMER CURLS
60X8X3 SETS
ABBS
SPEED SQUATS
275X10, 205X2X8 SETS
24 jan 2007
am work
1.6 MILE JOG
26 JAN 2007
1.5 MILE JOG
27 JAN 2007
D/L NO BELT
385X5X3 SETS
SQUAT PRESS
630X8, 720X8X2 SETS
LEG EXTEN
165X8X3 SETS
SEATED G/M
120X10X3 SETS
CALVES
SPEED BENCH
225X10, 165X3X8 SETS, 225X10
29 JAN 2007
BENCH
275X5X3 SETS
INCLINE D/B
80X8X3 SETS
DIPS WEIGHTED
70X6, 45X10X2 SETS
SKULL CRUSHER
75X8X3 SETS
PUSH DOWNS
80X8, 90X8X2 SETS
RAN 2 MILES
30 JAN 2007
PULL UPS
4 SETS 10 REPS
T-BAR ROWS
105X8X3 SETS
D/B ROW
70X8X3 SETS
PULL DOWNS BEHIND BACK
110X8X3 SETS
B/B CURLS
120X5, 120X4X2 SETS
HAMMER CURL BAR
70X10X3 SETS
ABB WORK
SPEED BOX SQUAT
295X10, 200X2X8 SETS, 315X10
2 feb 2007
BOX SQUAT NO BELT
350X6X3 SETS
R/D
250X8X3 SETS
LEG EX
210X8X3 SETS
SEATED G/M
120X10X3 SETS
SEATED CALVE RAISE
90X15X3 SETS
MACHINE LEG PRESS
390X10X3 SETS
5 FEB 2007
AM WORK
30 MINS ELIP MACHINE
PM WORK
BENCH
320X2 1/2, 315X3X2 SETS
INCLINE D/B BENCH
90X8X3 SETS
WEIGHTED DIPS
45+10X8, 2 MORE SETS 5 REPS
1 HANDED UNDER GRIP TRI PULL DOWNS
50X8X3 SETS
ABBS
CRUNCHES
3 SETS 40 REPS
STAB BALL V UPS
3 SETS 21 REPS
6 feb 2007
3 SETS 5 REPS PULL UPS
T-BARR ROW C/G
135X8X3 SETS
D/B ROW
75X8X3 SETS
FAT MAN PULL UPS
3 SETS 8 B/W
B/B CURLS
125X5, 125X4
D/B HAMMER CURLS
50X8X2 SETS, 55X6X1 SET
SPEED BOX SQUAT
315X10, 205X2X 8 SETS
8 FEB 2007
AM WORK
2 MILE RUN
PM WORK
STANDING SHOULDER PRESS
175X8X3 SETS
REAR DELT RAISE
30 X10X2 SETS
TATES
50X8X2 SETS
D/B SHRUG
110X10X3 SETS
9 FEB 2007
BOX SQUAT NO BELT
365X5X3 SETS
ROM D/L
275X5, 295X5X3 SETS
LEG EXT
220X8X3 SETS
SEATED G/M
130X8X3 SETS
SEATED CALVE RAISE
135X15X3 SETS
ABB WORK
STAB BALL SIT UPS
3 SETS 40 REPS
STAB BALL V-UPS
3 SETS 22 REPS
10 FEB 2007
2 MILE JOG
11 FEB 2007
30 MIN ELIP MACHINE
12 FEB 2007
BENCH
320X3, 325X2, 325X2
DECLINE D/B BENCH
90X8, 100X8X2 SETS
C/G BENCH
255X3X3 SETS
FLOOR B/B SCULL CRUSHER
45X10, 65X8, 75X8
D/B PULL OVERS
65X10X3 SETS
13 FEB 2007
AM WORK
2 MILE JOG
PM WORK
PULL UPS
4 SETS 5 REPS WIDE GRIP
T-BAR ROW
3 SETS 8 REPS 155LB
D/B ROW
80X8X3 SETS
BEHIND BACK PULL DOWNS
115X8X2 SETS, 115X6X1
CURL BARR CURLS
25X10, 75X5, 105X5X3 SETS
SPEED BENCH
315X10 OFF BOX
205X2X6 SETS
ABB WORK
15 FEB 2007
SEATED SHOULDER PRESS
135X8, 155X5X2 SETS
INCLINE BENCH
185X8X2 SETS
REAR DELTS
150X8X3 SETS
SIDE DELT RAISE
30X8X3 SETS
FACE PULLS
90X20, 100X12X2 SETS
TRAPS
275X5, 295X5, 315X5X2 SETS
HAMMER STRE SHOULDER PRESS
180X5X3 SETS
16 FEB 2007
BOX SQUAT NO BELT OR WRAPS
375X5 T/G, 375X3X3 SETS PAUSED REPS
ROM D/L
315X6, 315X5X3 SETS
LEG EXT
220X8X3 SETS
SEATED G/M
135X8X3 SETS
SEATED CALVE RAISE
135X15X3 SETS
SPEED WORK
225X10, 165X3X5 SETS
ABB WORK
17 FEB 2007
2 MILES OF HIT TRAINING
7 1/2 HOURS OF PLANTING TREES
19 FEB 2007
MORNING
1.8 MILES OF H.I.T TRAINING
AFTERNOON
BOTTEM POSITION START FLOOR PRESSES
315X3X3 SETS
D/B BENCH
100X8X2 SETS, 100X7X1 SET
C/G BENCH
260X3X3 SETS
SKULL CRUSHER TO THE MOUTH
75X10X4 SETS
20 FEB 2007
WARM UP
T-BAR ROWS PALMS FACING EACH OTHER
145X8, 160X6X3 SETS
D/B ROWS
85X8X3 SETS
BEHIND NECK PULL DOWNS
120X6X3 SETS
BARBELL CURLS
115X5X3 SETS
D/B HAMMER CURLS
45X8X3 SETS
SPEED BOX SQUAT
320X10, 205X2X8 SETS
LIEING LEG CURL
110X10X3 SETS
45% HAM RAISE
25LB PLATE X 20 REPSX 3 SETS
ABBS
21 feb 2007
25 mins H.I.T on treadmill
22 FEB 2007
HAMMER STREN ISO PLATE LOADED SHOULDER PRESS
90 EACH ARM X8X3 SETS
REAR DELT MACHINE
155X8X3 SETS
SIDE D/B RAISE
35X8X2 SETS, 40X8X1 SET
B/B SHRUGS
300X5, 310X5X2 SETS
FACE PULLS
100X15, 115X15, 115X12
TATE D/B
50X8X3 SETS
WEIGHTED DIPS
45+BWX10X3 SETS
24 FEB 2007
D/L
430X1, 480X1, 495X1/2 GRIP GAVE OUT , I HAD IT I KNOW I DID
LEG PRESS
540X8, 810X5
ROM D/L
335X5, 360X5X2 SETS
LEG EXT
230X8, 240X8X2 SETS
SEATED G/M
145X8X3 SETS
SEATED CALVE RAISE
140X15X3 SETS
ABB WORK
26 FEB 2007
AM WORK
30 MINS ELIP MACHINE
PM WORK
BOTTEM POSITION FLOOR PRESS
315X2, 335X1, 350X1
D/B FLAT BENCH
100X10X2 SETS
C/G BENCH
275X3X3 SETS
TRI PRESS DOWNS
130X10, 150X8X2 SETS
6 MARCH 2007
REP BENCH
260X10, 260X6
C/G BENCH
225X3X3 SETS
OVERHEAD TRI EXTEN
60X10, 80X8X2 SETS
C/G T-BAR ROW
135X8, 145X8X2 SETS
CHIN UPS
B/W X3X3 SETS
ABBS
PM WORK
2 MILE JOG
7 MARCH 2007
1.5 MILE JOG
8 march 2007
REP BOX SQUAT
330X10
ROM D/L OFF BOTTEM PIN
335X5X3 SETS
LEG EXT
240X8X3 SETS
HAMMER CURLS
65X5X3 SETS
9 MARCH 2007
BENCH
305X1, 335X1, 345X1 355X0
TATE
50X8X3 SETS
DIPS
3 SETS 10 REPS
D/B ROW
80X8X3 SETS
BEHIND BACK PULL DOWNS
115X5, 130X5, 140X5, 150X3X2 SETS
SHOULDER PRESS
180X8X3 SETS
15 march 2007
REP LEG PRESS
WARMED UP 900X10
G/M
245X5X3 SETS
LEG EXT
240X8X3 SETS
45 DEGREE
3 SETS 15 REPS 35LB WEIGHT
ABBS
16 MARCH 2007
BENCH
305X1, 350X0, 315X2X2 SETS
TATE PRESS
55X8, 55X5X2 SETS
DIPS
3 SETS 15 REPS
BEHIND HEAD LAT PULL DOWNS
140X5X3 SETS
D/B ROWS
90X8X3 SETS
SEATED PLATE LOADED ISO SHOULDER PRESS
190X8X3 SETS
REAR DELT MACHINE
1405X8X3 SETS
HAMMER CURL
70X5X2 SETS
JOGED 2 MILES
17 MARCH 2007
30 MINS ON ELIP MACHINE
19 MAR 2007
BOX SQUAT
365X5X3 SETS,
D/L
335X4
ROM D/L
355X5X2 SETS
LEG EXT
245X8X3 SETS
SEATED G/M
135X10, 155X10X2 SETS
SEATED CALVE RAISE
140X15X3 SETS
SHRUGS
225X3, 275X3, 295X3
ABBS
20 march 2007
AM WORK
25 MINS ELIP MACHINE
PM WORK
REP BENCH
275X8,275X6
D/B FLOOR BENCH
100X5
C/G BENCH
265X3X2 SETS
CABLE OVERHEAD RI EXTEN
60X8, 80X8X2 SETS
WIDE GRIP PULL UPS
5,4,4
T-BARR C/G
135X10, 180X5X2 SETS
FAT MAN PULL UPS
B/W X10, +10X10X2 SETS
21 march 2007
3 mile jog
22 MARCH 2007
RACKET BALL
23 MARCH 2007
AM WORK
3 MILE JOG
PM WORK
STANDING SHOULDER PRESS
185X3X3 SETS
SEATED D/B SHOULDER PRESS
70X10, 80X8X2 SETS
REAR DELT MACHINE
140X10X3 SETS
D/B SHRUGS
100X15X3 SETS
SKULL CRUSHER
85X8X2 SETS
TATES 55X8X2 SETS
B/B CURL
95X8, 120X5X2 SETS
D/B HAMMER
60X5X2 SETS
ABBS
HAND STAND PRESSES
3 SETS 8 REPS
24 MARCH 2007
30 MINS ELP MACHINE
26 MARCH 2007
AM WORK
1 MILE OF SRINTS
1 MILE JOG
PULLUPS
1 SET 7 REPS
PM WORK
SQUATS
370X3, 380X3, 315X8
SEATED G/M
165X8X3 SETS
LEG EXT
245X8X3 SETS
STANDING CALVE RAISE
315X15, 385X15X2 SETS
BACK EXT
140X20X3 SETS
ABBS
PULL UPS
1 SET 5 REPS
27 MARCH 2007
PLAYED RACKET BALL FOR 1 HOUR
28 MARCH 2007
AM WORK
3 MILE JOG
PM WORK
BENCH
315X2, 335X1X2 SETS
C/G BENCH
245X4, 255X3 2 SETS
HAMMER STRENGTH ISO BENCH
315X5X2 SETS
T-BARR C/G
125X10, 145X5, 145X8
LAT PULL DOWNS
140X8, 160X5, 180X3
D/B ROWS
100X8X2 SETS
PULL UPS
2 SETS 3 REPS
29 march 2007
1.5 MILE RUN SPRINT 1 LAP WALK A LAP
30 MARCH 2007
SHOULDER PRESS
155X6X2 SETS
D/B PRESS
70X8, 80X10
TATE PREES
55X5 X2 SETS
REAR DELT
150X10X3 SETS
TIR PUSH DOWNS
130X8, 150X5X2 SETS
B/B CURLS
65X10, 125X5, 145X3
HAMMER CURLS
45X8X2 SETS
PUL UPS
ABBS
31 MARCH 2007
2 MILE JOG
2 apr 2007
SQUAT NO BELT
385X3, 390X2
SEATED G/M
160X8X3 SETS
LEG EXT
245X8, 250X8X2 SETS
CALV RAISE
385X15, 405X15X2 SETS
ABB WORK
3 APR 2007
2 MILES
4 1:30 400M LAPS
4 2:00 400M LAPS
4 apr 07
BENCH
315X1, 320X1, 325X1
C/G BENCH
255X3X2 SETS
INCLINE D/B BENCH
780X8, 90X8X2 SETS
T-BAR ROW
150X5, 160X5X2 SETS
LAT PULL DOWNS
160X3, 180X3X2 SETS
PULL UPS
3 SETS 5 REPS
D/B ROW
100X8X3 SETS
5 APR 2007
4 MILE JOG
7 APRIL 2007
2 MILES OF 400 METER SPRINTS
1 MILE JOG
ABBS
PULL UPS
9 april 2007
D/L
435X1, 460X1X2 SETS
SEATED G/M
165X10X3 SETS
LEG EXT
245X9X3 SETS
SEATED CALVE RAISE
3 45S AND A 10 X 16 REPS X3 SETS
ABBS
10 APRIL 2007
2.5 MILE OF 400 METER RUNS
11 APRIL 2007
BENCH
325X1, 330X1, 335X1
INCILNE BENCH
90X10X3 SETS
T-BARR
150X10, 160X10, 170X10
PULL UPS
2 SETS 5 REPS
PLATE LOADED PULL DOWNS
180X10, 270X5
12 MARCH 2007
5 MILE JOG
13 MARCH 2007
C/G BENCH
265X3, 275X3X2 SETS
TATES
60X5X2 SETS
D/B SHOULDER PRESS
75X10X3 SETS
CLEAN AND PRESS
135X10, 165X5, 185X5
REAR DELT MAHINE
155X10, 160X10X2 SETS
B/B CURLS
125X5X2 SETS
D/B HAMMER CURLS
70X5X2 SETS
FACE PULLS
100X15X2 SETS
B/B SHRUGS
295X6,315X3X2 SETS