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Post by Beau Clark on Sept 6, 2006 16:45:15 GMT -5
Thanks guys singles realy take alot out of me but they work.
Animal im going to rotate pause reps in my training frequently with board presses and floor presses.
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Post by Beau Clark on Sept 7, 2006 17:22:25 GMT -5
PAST 2 DAYS TRAINING
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
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Post by dopar66 on Sept 8, 2006 7:19:25 GMT -5
Dang at that grip! Can you jump up and palm the ceiling? :')
Excellent bench workout. 270x8 will take the wind out of the sails right quick. And the rows! That is a heck of a pull Sarge! You don't have any problem starting the lawn mower, do you?
I'd need a whole tube of Icy Hot after a workout like that!
God Bless. Doug
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Post by Beau Clark on Sept 9, 2006 9:11:46 GMT -5
Well todays the day my wife deploys to Afganastan, Its going to be a long 4 months for me . The bad thing about it is when she gets back in Jan i leave to go to afganastan. Please if you pray , pray for her.
Fridays training
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
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Post by 3speed on Sept 9, 2006 10:38:02 GMT -5
Sarge, I have served in a few hot spots and I currently have friends and family serving in Iraq and Afghanistan. I can tell you it is much easier to serve yourself. At least then you know what is going on. The internet helps tremendously today but you are still in for a long 4 months. My prayers are with you and your family.
Thank you and yours for serving.
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Post by dopar66 on Sept 11, 2006 8:20:56 GMT -5
I tell you Sarge, and today being the 5th anniversary of the 9/11 bombing, I am as appreciative of what yall do as anyone here. You and your family will definitely be in my thoughts and prayers. God bless yall for what you do.
Doug
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Post by Beau Clark on Sept 20, 2006 23:04:12 GMT -5
Been gone for a while im back and here is todays training
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
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Post by dopar66 on Sept 22, 2006 7:54:05 GMT -5
NICE! Killer sets, Sarge! Hitting the 255x10 after the 290x2 floor presses is a pec and tricep buster. Awesome!
You have a mighty strong row there, Sarge! I bet you do good in tug-of-war. :')
God Bless. Doug
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Post by Beau Clark on Oct 5, 2006 16:59:34 GMT -5
LAST FEW TRAINING DAYS
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
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Post by 3speed on Oct 5, 2006 17:06:44 GMT -5
Nice work on deads & bench Sarge. Glad to see you still posting.
How is your wife? and you?
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Post by Beau Clark on Oct 5, 2006 18:03:53 GMT -5
Heather is good i talked to her today, im hanging in there miss her alot
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Post by dopar66 on Oct 6, 2006 7:18:15 GMT -5
Hey, Sarge! That was some awesome CGBP on the 29th, followed up by some equally awesome bench work on the 2nd!
How you are able to follow RDL with weighted cardio is a mystery to me. That is just beyond comprehension. My glutes and hams are so fried after the RDL's there is no way I could do cardio the next day, weighted vest or not! My hat is in my hand.
Awesome!
God Bless you and your wife!
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Post by Beau Clark on Oct 26, 2006 16:17:11 GMT -5
Past few training days.
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
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Post by chancey on Oct 26, 2006 16:28:39 GMT -5
460X1X3 Sets - Super Deadlifting. Loading that leg press must of been rough afterwards!
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Post by dopar66 on Oct 27, 2006 7:48:41 GMT -5
I agree with Chance, those are some EXCELLENT workouts! I was concerned about all that weight back to back until I saw the workouts were spread over a couple of weeks. Mighty fine lifting!
God Bless.
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Post by Beau Clark on Nov 3, 2006 21:35:08 GMT -5
PAST WEEK TRAINING
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
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Post by chancey on Nov 4, 2006 8:01:57 GMT -5
Nice looking workouts scorpion. I would need a double espresso to train with you.
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Post by dopar66 on Nov 6, 2006 9:24:33 GMT -5
360 for four reps! Nice benching! And the CGBP, insane! Nice work, Sarge!
I hate the leg press, but you put some mighty big pounds up for some mighty big reps. Killer pushing!
God Bless.
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Post by Beau Clark on Nov 10, 2006 14:50:30 GMT -5
Past weeks training
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
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Post by dopar66 on Nov 13, 2006 9:28:43 GMT -5
Oooohhh, that was some NASTY Romanians.
Strong work on the bench!
How long did it take to do that whole Nov 10 workout? MAN that's a lot of lifting!
God Bless.
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Post by chancey on Nov 13, 2006 14:06:14 GMT -5
I think I broke a sweat. Excellent lifting.
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Post by Beau Clark on Nov 13, 2006 20:06:59 GMT -5
Thanks guys
dopar66 it took me about 45 mins to do the work out i go realy fast, The most i rest in between sets is about 1 min.
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Post by dopar66 on Nov 13, 2006 20:27:05 GMT -5
Geez.....well, I um,......well, don't know what to say! I thought I was pushing it to get my stuff in, and DAGGONE you smoked me with that workout!
Speaking from experience, I am HIGHLY impressed! KILLER lifting Sarge!
God BLess.
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Post by Beau Clark on Nov 18, 2006 3:10:33 GMT -5
Past week training
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
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Post by dopar66 on Nov 20, 2006 9:38:04 GMT -5
Those were some EVIL romanian deadlifts! Aw MAN counting to 8 with 335 must be a DRAG!
Nice looking workouts! You have no lack of volume there, Sarge!
God Bless.
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