|
|
Post by Beau Clark on Nov 24, 2006 16:31:42 GMT -5
LAST WEEKS TRAINING
Going to take a week off to go hunting with my dad
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
|
|
|
|
Post by chancey on Nov 25, 2006 14:23:36 GMT -5
Stopped by for some cardio. Those are great workouts scorpion. I couldn't make it through half of one of your workouts.
|
|
|
|
Post by dopar66 on Nov 27, 2006 9:00:28 GMT -5
Great day in the morning! Now THAT is working out! Incredible, Sarge!
Happy hunting!
God Bless.
|
|
|
|
Post by Beau Clark on Dec 9, 2006 0:48:16 GMT -5
Past week workout
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
D/B FLAT BENCH
90X10X3 SETS
D/B FLYS
20X10X 3 SETS
5 DEC 2006
B/B ROWS
135X8, 165X6, 195X4, 225X3, 235X3, 225X3X2 SETS
V-GRIP PULL DOWNS
130X10X4 SETS
ROPE SEATED ROWS
70X10X4 SETS
PULL OVERS
70X10, 80X10X3 SETS
2 SETS 3 PULL UPS
25 MINS WALK AT 3% GRADE
6 DEC 2006
GOODMORNING
135X10, 165X8, 195X6, 225X4, 275X3, 275X3, 295X3, 275X3,275X3
PLATE LOADED LEG PRESS
630X5, 810X5, 900X5, 990X5
ROM D/L LOWERED THE BAR DOWN THE LEG MORE FOR MORE STRECH
315X5X3 SETS
dec 7 2006
PUSH PRESS
225X3X5 SETS
D/B SHOULDER SEATED
70X10, 80X10X2 SETS
SIDE DELT
30X10, 40X8X2 SETS
REAR DELT
30X10X3 SETS
FACE PULLS
70X20, 90X20X2 SETS
BEHIND BACK SHRUG
335X5X2 SETS
FRONT SHRUGS
315X5X2 SETS
8 NOV 2006
C/G BENCH
135X10, 165X8, 195X6, 225X4, 280X3, 290X3X3 SETS
TATES PRESS
45X10X3 SETS
BARBELL CURLS
130X3X5 SETS
HAMMER CURLS
60X5, 70X5X2 SETS
30 MINS ELIP MACHINE WALKING AT AN INLINE
|
|
|
|
Post by Beau Clark on Dec 15, 2006 18:20:24 GMT -5
Past week training
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
D/B FLAT BENCH
95X10X2 SETS, 95X9X1 SET
I MILE JOG
15 MINS TREADMILL AT 3 INLINE WALKING
12 dec 2006
B/B ROWS
95X10, 135X8, 165X6, 195X4, 225X3X5 SETS
C/G PULL DOWNS
130X10X2 SETS , 120X10
SEATED ROPE ROWS
80X10X3 SETS
PULL OVERS
80X10X4 SETS
DEC 13 2006
G/M
135X10, 185X8, 25X6, 280X3 X4 SETS
SQUAT PRESS
630X5, 950X5, 1040X5X2 SETS
HIP ABUCT
130X8X3 SETS
ROM D/L
315X5X4 SETS
14 DEC 2006
SEATED SHOULDER PRESS
95X10, 135X8, 165X6, 185X3X5 SETS
REAR DELTS D/B RAISE
30X10X3 SETS, 30X5
SIDE DELT RAISE D/B
30X10X3 SETS, 30X5
FRONT DELT D/B
20X10X2 SETS, 30X10
D/B SHRUGS
110X10X3 SETS
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
|
|
|
|
Post by Beau Clark on Dec 18, 2006 2:45:32 GMT -5
I think its time for scorpion/damion to loose soom weight . I wished i lived neer some of you guys so i could train with you
|
|
|
|
Post by chancey on Dec 18, 2006 19:08:12 GMT -5
Wow scorpion you never cease to amaze. When the **** goes down I want you on my side for sure! I can't even imagine your weight being an issue with your workouts.
|
|
|
|
Post by dopar66 on Dec 19, 2006 10:37:37 GMT -5
............dang............
I am certainly glad I'm not a dumbell in your gym.....I'd be dizzy........
Your workouts are so intense, I have to echo Chancey.....how in the heck could weight be an issue? You must burn 4000 calories per workout! AWESOME!!!!!
Keep up that mind boggling work Sarge!
God BLess.
|
|
|
|
Post by Beau Clark on Jan 6, 2007 15:55:15 GMT -5
Past few weeks training
new weight 233lb 2 lb down from 1 jan
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
|
|
|
|
Post by chancey on Jan 6, 2007 22:51:16 GMT -5
Man, I would hate to see your grocery bill.
|
|
|
|
Post by dopar66 on Jan 8, 2007 19:29:15 GMT -5
Dang. I thought I had some clever little quip to share but your workouts are so long and involved I forgot what it was!
:')
Excellent training!
God Bless.
|
|
|
|
Post by Beau Clark on Jan 13, 2007 18:50:40 GMT -5
PAST WEEK TRAINING
THE EXTRA CARDIO IS TAKING SOME STRENGTH OUT OF MY LEGS BUT I AN HANDEL IT
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
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
|
|
|
|
Post by dopar66 on Jan 15, 2007 15:46:06 GMT -5
310 3x3 on the bench, way to go Sarge!
You have some of the nastiest training on the forum! WOW! I never cease to be amazed at all the stuff you get into each workout!
God Bless.
|
|
|
|
Post by Beau Clark on Jan 15, 2007 21:05:40 GMT -5
Thanks Dopar66 , Man I love this stuff
|
|
|
|
Post by Beau Clark on Jan 20, 2007 18:00:31 GMT -5
LAST WEEK TRAINING
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
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
|
|
|
|
Post by dopar66 on Jan 20, 2007 19:00:34 GMT -5
315 3x3 on the bench is awesome! But THEN to finish off with 40 minutes of racketball, man you military guys are non-stop!
I just noticed this on today's post, but do you always do shoulders 3 days after benching? I kinda gave up on "shoulder day" and went to a second, lighter bench day, and sometimes have time for shoulders. But it's usually the 4th day after heavy benching. Just wondering.
God Bless.
|
|
|
|
Post by chancey on Jan 21, 2007 15:05:14 GMT -5
As usual I am out of breath and sweating. Super work scorpion!
|
|
|
|
Post by Beau Clark on Jan 21, 2007 20:26:54 GMT -5
Thanks men , And yes dopar66 i always do shoulders 3 days after my chest, It hasnt hurt me yet so i will keep it up untile i find that it is hurting my progress in the bench.
|
|
|
|
Post by Beau Clark on Jan 27, 2007 22:47:15 GMT -5
PAST WEEK TRAINING
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
385X5X3 SETS
SQUAT PRESS
630X8, 720X8X2 SETS
LEG EXTEN
165X8X3 SETS
SEATED G/M
120X10X3 SETS
CALVES
SPEED BENCH
225X10, 165X3X8 SETS, 225X10
|
|
|
|
Post by dopar66 on Jan 29, 2007 10:41:47 GMT -5
That 1/2 bench from the 22nd, those are always a killer. :') Still, 320 for two multi-rep sets ain't too shabby from where I'm sitting!
As always, killer workouts!
God Bless.
|
|
|
|
Post by Beau Clark on Feb 3, 2007 19:41:53 GMT -5
Past week training, got food poisoning on thursday so i had to miss that day
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
|
|
|
|
Post by dopar66 on Feb 4, 2007 8:22:47 GMT -5
Hey, Sarge. Food poison or not, you had some mighty fine workouts! The benching was awesome, and the box squats (twice a week for crying out loud) were incredible! Nice work!
Any chance you're thinking about the ironman meet in Va this march?
God Bless.
|
|
|
|
Post by Beau Clark on Feb 5, 2007 18:11:22 GMT -5
I think its time to cycle to floor presses on bench, im going stall in my training. Ill give it one more week to make shure
|
|
|
|
Post by dopar66 on Feb 6, 2007 9:13:54 GMT -5
Awesome benching, Sarge! I sure hope one of the meets you do is nearby, I would really enjoy getting to see you lift.
God Bless.
|
|
|
|
Post by Beau Clark on Feb 9, 2007 18:08:02 GMT -5
PAST WEEK TRAINING
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
|
|
