SCORPION NEW LOG

[Beau Clark]

HAD TO START A NEW LOG



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

14 APRIL 2007
2 MILE JOG

16 APRIL 2007
DEEP SQUAT
365X3X2 SETS
FRONT SQUAT
135X10, 165X8
PIN PULLS FOR HAM
345X5, 355X5
SEATED G/M
165X8X3 SETS
STANDING CALVE
405X15, 425X15X2 SETS
ABBS

24 april 2007
1.5 MILE 400 METER RUNS
30 PUSHUPS AND 4 PULL UPS IN BETWEEN RUNS

25 APRIL 2007
INCLINE BENCH
185X5, 205X5, 225X5X2 SETS
FLAT D/B BENCH
100X10, 100X6
INCLINE FLYS
25X8X3 SETS
DIPS
15X3 SETS
PULL UPS
3 SETS 4 REPS
B/B ROWS
185X5, 205X5X2 SETS
PULL DOWNS
150X5, 160X5X2 SETS
D/B ROWS
100X10X2 SETS

April 26 2007
3 MILE JOG
2 SETS 10 CHIN UPS
BENCH
225X12
ABB WORK

27 april 2007
CLEAN AND PRESS
185X5, 205X3
SEATED D/B PRESS
70X8, 80X8
SIDE LAT RAISE
35X8X2 SETS
REAR LAT RAISE
35X8X2 SETS
WEIGHTED CHIN UPS
+5LBSX5X2 SETS
D/B HAMMER CURLS
75X3, 75X4
C/G BENCH
250X5X2 SETS
J PRESS
125X5, 135X5
DIPS 2 SETS 16 REPS

28 APR 2007
8-100- YRD SPRINTS
.75 MILE JOG FOR COOL DOWN
2 SETS 6 PULL UPS

29 APRIL 2007
4 MILE JOG

30 APR 2007
SQUAT
315X5, 335X5
ROM D/L
315X8X2 SETS
LUNGES
3 SETS 8 REPS 65LBS
ABB WORK

1 MAY 2007
AM WORK
2- 11 MIN 1.25 MILE RUNS
PM WORK 2 TIMES THREW
PUSH UPS- 50 REPS
JUMP ROPE- 100 REPS
SAND BAG GET UPS- 25 REPS
WALL JUMPS30 INC- 25 REPS
PUSH UPS- 50 REPS
JUMP ROPE- 100 RPES

2 MAY 2007
INCLINE BENCH
235X5, 240X4
D/B BENCH
100X10X2 SETS
DIPS
B/W + 45LBSX 10X2 SETS
C/G BENCH
225X5X2 SETS
PULL UPS
3 SETS 6 REPS
B/B ROW
210X5X2 SETS

3 MAY 2007
4- 400 METER LAPS 1:45 LAPS
6 SLED SPRINTS WITH 90LBS
3 SETS PULL UPS
3 SETS ABB ROLLER

4 may 2007
FRONT SQUATS W/U
95X20, 115X10, 135X8
CLEANS
205X5, 215X4
SEATED SHOULDER PRESS
155X6, 175X5
D/B SNATCH
35X10 EACH ARM, 45X10, 60X10
B/B CUELS
120X5, 135X5
D/B HAMMER CURLS
40X10, 50X8
J-M PRESS
135X10, 155X10
DIPS
2 SETS 20 REPS

5 MAY 2007
2X2000 METERS
1ST 9:59
2ND10:33
2 SETS WIDE GRIP PULL UPS
10, 9
3 SETS DECLINE WEIGHTED ABBS 25 REPS
3 SETS 1 ARM PUSH UPS 20 REPS EACH ARM

6 MAY 2007
PULL UPS 13 REPS
D/B PUSH UPS- 25 REPS
B/B CLEAN- 25 REPS 115LBS25x Pull-ups
BOX JUMP OVERS -25 REPS
HANGING KNEE TO ELBOW- 25 REPS
D/B SNATCH-EACH ARM 25 REPS 40LBS
PULL UPS- 13 REPS
25 MINS ELIP MACHINE
10 MOR PULL UPS
2 SETS 10 HANGING KNEE TO ELBOW

MAY 7 2007
FRONT SQUAT
135X10, 155X8X2 SETS
SQUATS
335X5, 345X5
ROM D/L
335X5X2 SETS
LUNGES
95X8X2 SETS
STANDING CALVE RAISE
455X15X2 SETS
4 SETS 200 REPS JUMP ROPES
PM WORK
2 HOURS OF RACKET BALL

8 MAY 2007
5 - 400 METER RUNS
1:30 UP TP 1:50 SEC
6 90LB SLED SPRINTS
3 sets 7 hanging knee to elbows

9 MAY 2007
BENCH
295X3, 305X3 BUT I LIFTED MY BUTT ON THE LAST REP
INCLINE D/B
80X8, 90X8
DIPS
2 SETS 15 REPS
PULL UPS
3 SETS 5 REPS
B/B ROW
205X5, 225X5X2 SETS
SEATED 1 ARM CABLE ROW
60X8, 80X8

10 MAY 2007
10-400 METER RUNS
FASTES 1:39
SLOWEST 1:53

12 MAY 2007
8- 400 METER RUNS
FASTES 1:42
SLOWEST 1:56
3 SETS ABBS
4 SETS PULL UPS 24 REPS TOTAL

14 MAY 2007
FRONT SQUAT
45X10, 95X8, 135X5
SQUAT
345X5, 350X5
ROM D/L
345X5X2 SETS
LUNGES
115X8X2 SETS
CALF RAISE
460X15X2 SETS
SEATED G/M
135X10, 155X10

15 may 2007
8 400 METER RUNS
FASTES 1:39 SEC
SLOWEST 1:49 SEC

16may2007
flat bench
305X2, 315X1, 320X1, 250X8
INCLINE D/B BENCH
80X8, 90X6
PULL UPS
2 SETS 6
B/B ROW
205X5, 225X5, 235X4X2 SETS
1 HANDED SEATED CABLE ROW
60X8X3 SETS EACH SIDE
DIPS
2 SETS 20 REPS

MAY 21 2007
FRONT SQUAT
185X5, 195X5X2 SETS
LEG PRESS
720X8, 810X8
ROM D/L
345X5X3 SETS
FRONT AND SIDE LUNGES
105X10X3 SETS
SEATED CALVE RAISE
4 SETS TOTAL 2 SETS TOES PIOINTED IN 2 SETS POINTED OUT
155X15
ABB WORK
HANGING KNEE TO ELBOWS
2 SETS 10 REPS
ABB SIT UPS
2 SETS 56 REPS
SIDE RAISE
2 SETS 35 REPS 45 LBS

22 MAY 2007
AM WORK
2.0 MILES OF 400 METER RUNS
SLOWEST 1:57
FASTES 1:40
PM WORK
2.2 MILE JOG

23 MAY 2007
BENCH
320X1, 325X1, 275X5X2 SETS
INCLINE D/B BENCH
85X8X2 SETS
WEIGHTED DIPS
45X5X3 SETS
WEIGHTED PULL UPS
1 SETS 3 REPS 25 LBS
2 SETS 5 REPS NO WEIGHT
B/B ROW
235X5X2 SETS
SEATED 1 ARM CABLE ROW
60X8X 3 SETS

24 MAY 2007
STANDING SHOULDER PRESS WITH A LITTLE PUSH
175X5, 185X5, 195X5
B/B SNATCH
95X5, 115X5, 135X5, 155X5
D/B SNATCH
40X10 EACH SIDE
50X10 EACH SIDE
C/G BENCH
225X5, 265X3X2 SETS
TRI PUSH DOWNS
150X8X2 SETS
B/B CURL
NARROW GRIP 120X5X2 SETS
WIDE GRIP 65X10, 85X10
HAMMER CURL
40X8, 50X8
PLATE LOADED BENCH SHRUGES
270X5, 360X5X2 SETS
FACE PULLS
70X15, 90X15

25 may 2007
10- 20 sec sprints at 80% max speed 1 min rest inbetween sets
2 sets of 10 pull ups
1 set balistic push ups

26 MAY 2007
DID ABOUT 25 LAPS AT THE POOL

27 MAY 2007
SPEED BENCH
9 SETS 3 165LB + DBL MONSTER MINIS C/G, REG GRIP, WIDE GRIP
D/B BENCH
80X15, 90X15
TATES
40X8, 45X8X2 SETS
TRI PUSH DOWNS
140X8X 3 SETS
PULL UPS
2 SETS 5 REPS WIDE GRIP
B/B ROW
225X5,230X5X 2SETS
ONE ARM B/B ROW
EACH ARM
50X10, 75X10X2 SETS
FACE PULLS
2 SETS 15 100 LBS
REAR AND SIDE D/B DELT RAISE
40X8X3 SETS EACH ARM
HAMMER CURL
60X8, 70X4

may 28 2007
ME LEG DAY
GOODMORNING
225X3, 255X3, 275X3, 295X3, 315X3
FRONT SQUAT
185X5X3 SETS
ROM D/L OFF OF 2 35LB PLATES ABOUT 1 1/2 INCH
22X10, 275X8X2 SETS
LEG EXTEN
24XX8X2 SETS
BACK EXTEN
130X15X2 SETS
HANGING KNEE TO ELBOW
2 SETS 10 REPS
STANDING CABLE SIT UPS
60X15, 80X15, 110X15
SIDE BENDS
2 SETS 20 REPS 40LB, 70 LBS

MAY 29 2007
2 MILES SPRINT STRAIGHT JOG CURVES

30 MAY 2007
BENCH PIN PRESS ABOUT 3 BOARD PAUSE ON PIN
315X1,335X1
D/B FLOOR PRESS PAUSE REPS
70X10, 90X10, 100X10
DECLINE BENCH PAUSE REPS
225X5, 255X5, 255X5
JM PRESS
95X10, 115X10X2 SETS
PULL UPS
1 SET OF 5 REPS
1 HANDED B/B ROWS
85X8X3 SETS EACH SIDE
STRAIGHT ARM PULL DOWNS FOR LOWER LATS
60X8, 80X8X2 SETS
STANDIND SHOULDER PRESS
135X8, 155X6
PREACHER CURLS
85X5X3 SETS
HAMMER CURLS
60X5X 2 SETS

31 MAY 2007
8 400 METER RUNS
BEST 1:43
SLOWEST 1:53

june 10 2007
BENCH WARM UPS
135X15, 185X10, 225X6, 260X8
SPEED BENCH
160+DBL MMX3X6 SETS
C/G 3 BOARD
275X5, 295X4
B/B ROW
235X5X2 SETS
V-GRIP PULL DOWNS
120X8, 130X8, 140X8
D/B SIDE DEALT
40X8X2 SETS
REAR DELTS
35X8X 2SETS
FACE PULLS
100X15X2 SETS
1.5 MILE JOG

11 JUNE 2007
SQUAT
315X5, 335X5
ROM DL WIDE GRIP
225X10X3 SETS
LEG EXT
230X8, 240X8X2SETS
SEATED CALVE RAISE
3-45S+2-10SX15X3 SETS
SHRUGS
315X5, 335X5X2 SETS
ABBS

12 JUNE 2007
2.5 MILE JOG

13 JUNE 2007
BENCH
135X10, 185X10, 225X6, 290X1, 325X1, 335X1, 275X6
ELBOWS OUT EXTENSION
50X8X2 SETS
T-BARS ROW
135X10, 180X8X 2 SETS
LAT PULL DOWNS
160X5, 180X3X 2 SETS
SHOULDER PRESS STANDING
155X8, 170X5
B/B CURLS
135X3, 115X6

14 JUNE 2007
1.5 MILE RUN

15 JUNE 2007
FRONT SQUAT
135X10, 165X10
SPEED SQUAT MONSTER MINI
205X2X8 SETS
ROM D/L
235X10, 270X8X2 SETS
LEG EXTEN PAUSE AT BOTTEM
190X8, 210X8X2 SETS
DONKY CALVE RAISE
360X15X3 SETS
ABBS
HANGING KNEE TO ELBOW 2 SETS
STANDING CABLE CRUNCH
60X30, 80X30
SIDE RAISE
50X30X2 SETS
LEG RAISE
2 SETS 30 REPS

17 JUNE 2007

BENCH WU
135X10, 185X10, 225X6, 270X8
SPEED BENCH 2 REPS 8 SETS
165+DBL MM X 5 SETS
135+DBL MM X 3 SETS
C/G 3B BENCH
295X5, 305X4, FULL ROM 225X9
B/B ROW
235X5, 245X5X2 SETS
V GRIP PULL DOWNS
150X8, 160X8, 170X8
STANDING SHOULDER PRESS
135X8, 145X5
D/B HAMMER CURLS
65X5, 70X5

18 JUNE 2007
D/L
135X10, 225X8, 315X5, 405X3, 455X1, 475X1
ROM D/L
270X9, 275X9, 275X9
FRONT SQUAT
155X8, 175X8X2 SETS
DONKY CALVE RAISE
340X20, 340X15X2 SETS
ABB WORK
HANGING KNEE TO ELBOW
2 SETS 10 REPS
STANDING CABLE CRUNCH
90X25X2 SETS
LEG RAISE
2 SETS 30 REPS
SIDE ABB WORK
2 SETS 30 REPS 55LB D/B

19 june 2007
2 MILES OF 400 METER RUNS

20 JUNE 2007
BENCH
315X1, 340X0, 315X2, 275X5
TRI ROPE PUSH DOWNS
100X10X3 SETS
T-BAR C/G ROW
160X10X3 SETS
B/B CURLS
115X5X2 SETS

21 JUNE 2007
4 MILE JOG

22 june 2007
FRONT SQUAT
185X8
SPEED SQUAT
8 SETS 2 REPS 205+M/M BAND
ROM D/L
280X8X2 SETS
DONKY CALVE RAISE
450X10X3 SETS
SEATED G/M
155X10X 3 SETS
ABB WORK

23 JUNE 2007
1.5 MILE OF 400 MTER RUNS

24 JUNE 2007
D/B BENCH
45X10, 70X8, 100X10
SPEED BENCH DBL M/M BANDS
145+DBL M/M X3X7 SETS
2B C/G BENCH
275X5, 285X5
B/B ROW
245X5, 250X5
V-GRIP PULL DOWNS
140X8, 160X5
REAR AND SIDE DELT RAISE
40X8X2 SETS EACH
SEATED FACE PULLS
140X15X3 SETS
B/B CURL
130X5, 130X4

25 june 2007
ME SQUAT BOX
365X3, 385X3, 395X3
ROM DL
225X10X3 SETS
LEG EXTEN
230X8X2 SETS
DONKY CALVE RAISE
360X20X4 SETS
BB SHRUGS
315X5, 365X3X2 SETS
ABB
HANGING KNEE TO ELBOW 2 SETS
STANDING CABLE CRUNCH 100X20, 100X12
SIDE BENDS 2 SETS 30 REPS 60 LBS
WIND SHIELD WIPERS 2 SETS 20 REPS
STAB BALL WEIGHTED SIT UPS 25LBS X30 REPS 2 SETS

26 JUNE 2007
1.5 MILES OF 400 METER SPRINTS

JUN 27 2007
BENCH
305X1, 320X1, 340X1. 275X4
INCLINE D/B BENCH
80X10, 80X10
TATE
45X8X2 SETS
T-BAR ROW
205X8X3 SETS
SEATED OVER HEAD PRESS
180X8X3 SETS

july 2 2007
SQUAT BOX NO BELT
375X3, 400X5
ROM D/L
235X10X2 SETS
LEG EXT
230X8, 245X5, 265X5
STANDING CALVE
455X15X2 SETS
SEATED G/M
175X8X2 SETS
SHOULDER SHRUG
360X5X2 SETS
ABB WORK
HANGING KNEE TO ELBOW
2 SETS 15 REPS
HANGING LEG RAISE
2 SETS 30 REPS
SIDE BENDS
2 SETS 30 REPS 60LB D/B
STANDING CABLE ABB CRUNCHES
100X15X2 SETS
DECLINE SITUPS
2 SETS 30 REPS

3 JULY 2007
1.5 MILES OF 400 METER RUNS

4 JULY 2007
BOTTEM POSTION BENCH AFTER A WARM UP
275X1, 295X1, 325X1, FULL ROM 275X5
D/B INCLINE BENCH
90X8X2 SETS
ELBOWS OUT TRI EXTEN
50X6X2 SETS
T-BAR ROW
170X8X2 SETS
V GRIP LAT PULL DOWNS
140X8, 160X5X2 SETS
SEATED SHOULDER PRESS
135X10, 165X4
REVERSE GRIP B/B CURLS
65X10, 85X8X2 SETS
HAMMER CURLS D/B
70X3X2 SETS

5 JULY 2007
1.5 MILES OF 400 METER RUNS

6 JULY 2007
SPEED SQUAT
8 SETS 205+M/M X 3 EPS
FRONT SQUATS
215X5
ROM D/L 275X8X2 SETS


8 JULY 2007
BELOW PARALLEL SQUATS
315X5, 335X4, 355X3, 375X2, 385X1
BOTTEM POSITION SQUATS BELOW PARAELLE
225X3, 245X3, 265X3,285X3, 315X3
ROM D/L
275X8X2 SETS
BENT LEG SIT UPS
20 REPS + 35LB D/B
20 REPS +50 LB D/B

9 JULY 2007
2 MILE JOG

10 JULY 2007
BOTTEM POSITION BENCH
135X3, 185X3, 225X3, 330X1
FULL ROM BENCH
305X2, 295X3, 295X3
TATE PRESS D/B
55X5X2 SETS
WEIGHTED CHINS
BODY WEIGHT + 10LBS X3 SETS 3 REPS

11 JULY 2007
2 MILE JOG

12 JULY 2007
CLEAN
3 PROGRESIVLY HEAVY WARM UPS
195X1, 205X1, 215X1, 215X1 225X1 235X1
ONE ARM STANDING D/B SHOULDER PRESS
45X10, 55X10, 70X8 EACH ARM
FARMERS CARRY
120 FEET 100LBS EACH ARMX 2 SETS
SAND BAG CLEAN AND PRESS EXACT LB I DONT KNOW AROUND 140 LBS X 1 FOR 3 SETS

13 JULY 2007
HEAVY SANDBAG BEARHUG CARRYS
140 LBS X 4 SETS OF 224 FEET
1 MILE JOG 8 MIN 30 SECS

15 JULY 2007
BOTTEM POSITION SQUATS AT PARALLEL
135X3, 185X3, 225X3, 305X1, 315X1X3 SETS
REG SQAUT
315X5X2 SETS LEGS ARE TOAST
ROM D/L
275X8X3 SETS
SNATCH
135X3X3 SETS
B/B CURL
105X10, 115X4
ABB WORK

16 July 2007
2 mile jog in 100 degree heat, what the h@#$ was I thinking.

17 July 2007
bottem position bench warm ups
135x3, 185x3, 225x3
bottem position bench
315x1x2 sets,
Reg Bench
275x5, 275x4
Weighted dips
25lbs x10x3 sets
b/b row
225x5x2 sets
Wide grip pull downs
140x5, 160x5x2 sets
hang snatch
95x3x3 sets
snatch pulls
95x3x5 sets

26 july 2007
DECLINE BENCH
135X10, 185X5, 225X5, 270X5, 250X5 2 SEC PAUSED REPS
ONE ARM D/B BENCH
EACH ARM
50X10, 70X5, 85X10X2 SETS
DIPS
45LB + BODY X8X2 SETS
PULL UPS
3 SETS 3 REPS ADD 10LBS 2 SETS 3 REPS
B/B ROW
225X5, 235X5
INVERTED ROW
B/WX10, +25LBX10 REPS, +35LBSX10 REPS
SEATED FACE PULLS
90X20, 120X15

27 JULY 2007
WARMED UP WITH FRONT SQUATS
CLEAN AND JERK
205X1, 215X1X3 SETS
STANDING SHOULDER PRESS
135X5, 155X3X2 SETS
REAR DELTS MACHINE
150X10X3 SETS
SIDE DELT MACHINE
90X10X3 SETS
B/B SHRUGS
275X5, 275X3X2 SETS
PALMS FACING IN PULL UPS
3 SETS REPS
HAMMER CURL 50X10X1 SET

30 JULY 2007
10 MIN TREADMILL WARM UP
SUMO D/L
135X3, 225X3, 315X3, 415X1X2 SETS,
OVER HEAD SQUAT
135X10X3 SETS
HACK SQUAT
145X8X2 SETS
ROM D/L
225X10X2 SETS
ABB WORK
HANGING LEG RAISE
3 SETS 12 REPS
LYING WIND SHEILD WIPERS HOLDING 135LBS
3 SETS 12 REPS
WEIGHTED SIT UPS
1 SET 20 REPS , 1 SETS 12 REPS

31 july 2007
2.6 MILE JOG

1 AUG 2007
DECLINE BENCH 2 SEC PAUSED REPS
275X3, 290X3 300X2
ONE ARM INCLINE BENCH
70X8 EACH ARM, 80X8 EACH ARM
D/B FLYS
2 SETS 10 REPS 25LBS
WEIGHTED DIPS
B/W+45LBSX8 REPS, +55LBSX5 REPS, +65LBSX3 REPS
GIRONDA STERNUM CHINS
4 SETS 3 REPS
INVERTED ROWS 3 SETS 5 REPS
LOW PULLY ROWS TO NECK
30X10, 50X10X2 SETS
C/G T-BAR ROW
135X8X3 SETS
45%HYPER EXTEN
3 SETS 20 REPS +10LBS
LYING STATIC LEG HOLDS
2 SETS 30 SECS

2 aug 2007
HEAVY SANDBAG CARRYS
4 SETS 120 FEET BEAR HUG CARRY HIGH ON THE CHEST SPRINTS
4 SETS 120 FEET OVER HEAD CARRY SPRINTS
140 LB BAG USED IN THE BEAR HUGS AND OVER HEAD CARRY

3 AUG 2007
CLEAN AND JERK
225X1X4 SETS
SNATCH
145X3X2 SETS
ONE ARMED D/B SHOULDER PRESS
60X8 EACH ARM, 70X8 EACH ARM
MACHINE REAR DELTS
160X10, 165X9
MACHINE SIDE DELTS
100X10, 110,5
OVER HEAD B/B SHRUGS
135X10X2 SETS
REV GRIP B/B CURLS
45X10, 75X3, 115X3

5 AUG 2007
REP BENCH
245X10
SPEED BENCH
135+DBL M/M X8 SETS 3 REPS 3 DIFFRENT GRIPS
3B C/G BENCH
275X5X3 SETS
SEATED FACE PULLS
100X20, 120X15, 140X15X2 SETS
C/G PALMS FACING EACH OTHER T-BAR ROWS
135X8, 145X8X2 SETS
TRI PUSH DOWNS
100X10X3 SETS
HAMMER CURLS
3 SETS 5 REPS 60LB D/B

6 AUG 2007
REP BOX SQUAT BELOW PARALLEL
135X3, 225X3, 315X10 WITH PAUSE
SPPED BOX SQUAT + DBL M/M BANDS
165X2X6 SETS
ROM D/L
225X8X5 SETS
45 DEGREE BACK RAISE WITH A LEG CURL AT TOP
25LBS X15 REPS, 25LBS X10REPSX2 SETS
ABB WORK
D/B SNATCH
40LB EACH HAND X8X2 SETS

7 AUG 2007
50% MAX SPRINT 40 YARDS
4 SPRINTS
HEAVY BEAR HUG SANDBAG CARRYS HIGH ON CHEST
4 CARRYS 40 YARDS EACH CARRY 1 MIN REST INBETWEEN CARRYS
70% OF MAX SPRINT
4 SPRINTS 40 YARDS EACH

8 AUG 2007
FLOOR PRESS
135X5, 185X5, 225X3, 275X1, 295X1, 305X0, 300X0, 265X3
GIRONDA STERNUM CHINS
4 SETS 3 REPS
UPRIGHT ROWS
65X10, 75X8X3 SETS
D/B TATE PRESS
30X8X5 SETS
FRONT DELT RAISE LIGHT HAMMER GRIP
20X8X4 SETS
SIDE DELT RAISE
20X8X4 SETS
REAR DELT RAISE
20X8X4 SETS

9 AUG 2007
30 MINS ELIP MACHINE

10 AUG 2007
ME SQUAT
BARX20, 135X10, 225X5, 315X1, 365X1X3 SETS
45 DEGREE BACK AND HAM RAISE
4 SETS 12 REPS
LEG EXTEN
200X8X4 SETS
DONKY CALVE RAISE
270X20X3 REPS
ABB ROLER
3 SETS 10 REPS WITH PAUSE AND HOLD AT BOTTEM
HANGING LEG RAISE
3 SETS 30 REPS
D/B SIDE RAISE
50X30X3 SETS

12 AUG 2007
BENCH
135X10, 185X5, 225X3, 250X8
SPEED BENCH 3 DIFRENT GRIPS
40%+DBL M/M BANDS
7 SETS 3 REPS
3B C/G BENCH
280X5X2 SETS
INVERTED ROW
3 SETS 10 EPS
D/B ROW BOTH SIDES AT THE SAME TIME
50sX10X3 SETS
SEATED FACE PULLS
100X15, 110X12X2 SETS PAUSE AT FACE
FRONT AND SIDE DELT RAISE
30X8X3 SETS
REAR DELT MACHINE
90X8X3 SETS
D/B HAMMER CURLS
60X5X3 SETS

13 AUG 2007
ME SQUAT
375X1X3 SETS
45 DEGREE
3 SETS 10 REPS 15LBS IN ARMS
ABB PULL DOWNS
80X20, 100X20X2 SETS
BARBELL HOLD WINDSHEILD WIPERS
3 SETS 20 REPS
KNEELING SQUATS
225X20, 315X10, 385X10X3 SETS

AUG 15 2007
FLOOR PRESS
135X5, 185X5, 225X3, 265X1, 280X1, 30X1 NEW PR
ELBOWS OUT TRI EXTEN
35X8X5 SETS
STANDING JERKS
185X5X3 SETS
GIRONDA STERNUM CHINS
3 SETS 4 REPS 1 SETS 3 REPS

19 AUG 2007
FLOOR PRESS
135X5X, 185X5, 225X3, 270X1, 285X1, 305X1 NEW PR, 310X0, 270X3 NEW PR
CG BENCH
240X4, 240X3, 225X5
TATE TRI EXTENSIONS
35X8, 40X8X3 SETS
PALMES FACING ME PULL UPS
2 SETS 5 REPS
INVERTED ROW
2 SETS 5 REPS
MACHINE ROW
3 SETS 8 REPS 340LBS
UP RIGHT ROWS
65X10, 75X10, 80X10

20 aug 2007
5 SETS 400 METER RUNS ABOUT 65-70 PERCENT MAX RUN
FASTES 1:38
SLOWEST 1:48

21 AUG 2007
BOX SQUATS LOW BOX
135X5, 225X3, 275X3, 365X3, 375X2 1/2
REP D/L
315X8, 325X9
ROM D/L
225X5X3 SETS
45 DEGREE
B/W+10X10X3 SETS
CABLE ABB PULL DOWNS
100X15, 130X15, 140X15
WINDSHIELD WIPERS
3 SETS 15 REPS

23 AUG 2007
CLEAN AND PRESS
195X3, 205X3, 215X3
SIDE DELT RAISE
35X8X3 SETS
REAR DELT RAISE
WEIGHT ?

27 aug 2007
BENCH
270X3X3 SETS
PULL UPS
3 SETS 3 REPS
TRI PUSH DOWNS
130X5, 90X10X2 SETS
D/B ROWS
70X10, 80X10X2 SETS
ELBOWS OUT TRI EXTEN
25X10, 35X10X2 SETS
D/B HAMMER CURLS
60X5X3 SETS
6 15 SEC 100YRD SPRINTS

28 AUG 2007
20 MIN WALK WITH 50 SANDBAG

29 AUG 2007
WARM UPS
RACK D/L PULLS
405X3X3 SETS
BOX SQUATS
315X10
GLUT HAM RAISE
3 SETS 12 REPS
45 DEGREE
25LBS+B/W X10 REPS3 SETS
LEG EXT
210X10X3 SETS
CALVE RAISE
135X10X3 SETS
BACK EXT
130X10X3 SETS
ABB WORK
CABLE PULL DOWNS
100X15X3 SETS
SIDE BENDS
60X15X3 SETS
FLUTER KICKS
3 30 SEC SESIONS

31 AUG 2007
OLY CLEAN
135X3X3 SETS, 155X3X3 SETS
HANG CLEANS
95X3X3 SETS, 115X3X3 SETS
STANDING SHOULDER PRESS
155X3X3 SETS
JM PRESS
95X3X3 SETS, 115X3X3 SETS
DB SIDE DELT RAISE
35X8X3 SETS
WIDE GRIP HIGH PULLS TO THE NECK
130X15X3 SETS
UPRIGHT ROWS
75X8X3 SETS
1 SET OF 5 PULL UPS
STRECHING

1 sept 2007
STRONGMAN TRAINING
WARMED UP WITH SQUATS
135X5, 225X3, 315X3
TIRE FLIP 3 SETS OF 10 FLIPS
FARMERS CARRY
120LBS EACH HAND 30 YARDS 3 SETS
WRIST ROLLS
HAND GRIPS
2 SETS 5 REPS PULL UPS

2 sept 2007
3 MILES
1:30 WALK :30 SEC SPRINT

3 sept 2007
BENCH (CHAINS 30LB EACH SIDE)
135X5, 185X5, 225X3
ADDED CHAINS
195+CHAINX3 REPS, 225+CHAINSX3 REPSX 3 SETS
PIN LOCK OUTS ABOUT 6-8 INCH TRAVEL
315X3, 335X3, 365X3
REG BECH NO CHAINS
250X5
K/B FLOOR EXTEN
14KGX10X2 SETS
16KGX10X3 SETS
BENCH GRIP B/B ROWS TO UPPER ABBS LOWER CHEST
135X5, 175X5X3 SETS
WIDE GRIP PULL DOWNS
170X10X3 SETS
HAMMER CURLS
65X5X2 SETS
PROWLER SPRINTS
22LBSX6 200 FEET SPRINTS

ME LOWER
SQUAT WARM UPS
135X3, 225X3, 315X2
PIN PULL FROM BOTTEM OF KNEE
365X1, 405X1, 475X1X3 SETS
GLUTE HAM RAISE
3 SETS 10 REPS
REV HYP
3 SETS 15 REPS WITH 270LBS
ABB WORK
DECLINE SIT UPS
3 SETS 20 REPS WITH 16KG KETTEL BELL IN EACH HAND
STANDING ABB PULL DOWNS
60X15X2 SETS

7 SEPT 2007
OLY CLEAN
135X3, 165X3, 185X3X3 SETS
HANG CLEAN AND PRESS
135X10X1, 145X10X2 SETS
J-M PRESS
135X8X3 SETS
REAR DELT MACHINE
130X8X3 SETS
SIDE DELT RAISE MACHINE
70X10, 90X8X3 SETS
B/B SHRUGS
2 SETS 5 REPS 295
D/B SRUGS
3 SETS 10 REPS 100s
5 200 FEET SPRINTS
1 SETS 8 REV GRIP PULL UPS

SEPT 8 2007
3 MILE JOG UP DEEP CREEK TARILS IN THE SMOKY MOUNTAINS

10 SEPT 2007
ME UPPER
BENCH
135X5, 185X3, 225X3, 255X2, 290X2, 295X2
PIN PRESS LOCK OUTS ABOUT 4-5 INCH ROM
315X2, 370X2, 390X2, 405X1, 435X1
DIPS
3 SETS 10 REPS
B/B ROW TO BOTTEM OF CHEST BENCH GRIP
160X5X3 SETS
WIDE GRIP LAT PULL DOWNS
120X8, 140X8, 150X8, 160X3
HAMMER CURL
65X5 EACH HAND, 55X8 EACH HAND
REV GRIP CURLS
75X8X3 SETS
6 SPRINTS

12 SEPT 2007
ME LOWER
RACK PULLS
AT JUST BELLOW KNEE
135X2, 225X2, 315X2, 365X2, 405X2, 435X1, 485X1, 495X0
ROM D/L
225X10X3 SETS
45 DEGREE
3 SETS 20 REPS HOLDING 25LB PLATE
KNEELING ABB PULL DOWNS
170X10X2 SETS
MED BALL WEIGHTED SIT UPS
3 SETS 10 REPS 75 LBS
STRETCHING TIME

14 SEPT 2007
CLEAN
205X3X3 SETS
SEATED SHOULDER PRESS FROM BOTTEM WITH PAUSE
155X5, 165X3
SIDE DELT RAISE
8 KG K/B X10, 12 KG K/B X10X2 SETS
REAR DELTS ON PECK DECK
60X10, 80X10, 110X10
FAT BAR JM PRESS
BARWEIGHT? +60LBSX5X3 SETS
D/B SHOULDER SHRUGS
110X10X2 SETS
SLED PULLS 160LBS X6 TRIPS 200 FEET EACH TRIP

17 SEPT 2007
DELOAD WEEK DAY 1
D/B BENCH
45X8, 55X8, 75X8, 95X8
LYING TRICEP EXTEN PALMS IN
30X10X3 SETS
CHEST SUPORTED ROW
45X10, 70X10, 95X10
FACE PULLS
60X20, 80X20, 120X20
1 ARM DB PRESS
60X10X2 SETS
DB HAMMER CURLS
3 SETS 8 REPS 45LBS
PROWLER SPRINTS
160X6 SETS 35-40 YRDS

19 sept 2007
deload day 2
WARM UP ON BOAT ROWING MACHINE
5 MNS STRECHING
ABB WORK
ABB PULL DOWNS
70LBS X 10X3 SETS
DECLINE KETTELBELL SITUPS
8KG EACH ARM X 1 SETX 15 REPS
12KG EACH ARM 2 SETS X 15 REPS
ABB ROLLER
3 SETS 10 REPS
REV HYPER
270X15X3 SETS
GLUTE HAM RAISE
3 SETS 15 REPS
PROWLER
160X6 SETS OF 40 YARDS 1 MIN REST
STRECHING ABOUT 5 MINS

21 SEPT 2007
LIGHT TIRE FLIP
3 SETS 10 FLIPS
SC STATE STONE CARRY
150LBX90 STEPSX3 SETS
BACKWARDS SLED DRAG
226LBSX 80 FEETX 2 SETS
LAT PULL DOWNS
150X10, 160X10X2 SETS
BAND PULL APARTS
3 SETS 15 REPS
FAT BAR CURLS
BARR+30LBSX5 REPS,
BAR+50LBSX5REPSX2 SETS
15 MINS STRETCHING

24 SEPT 2007
ME BENCH
worked up to
bar weight 165 + 190lbs of chains
D/B TRI EXT PALMS FACINIG IN
35sX10X3 SETS
CHEST SUPPORTED ROWS
90X10X3 SETS
FACE PULLS DIFFRENT MACHINE
60X15X3 SETS
HAMMER CURLS
65X5, 55X5
PROWLER PUSHES
140X A HECK OF A LONG WAYS AROND THE GYM

26 SEPT 2007
ME SQUAT
SAFTY SQUAT BAR BOX SQUAT
WORKED UP TO 375X1
D/L
WORKED UP TO 455X3, 475X1
GLUT HAM RAISE
REV HYPERS

28 SEPT 2007
J-M PRESS
WORKED UP TO 135X10X3 SETS
PULL DOWNS
170X10, 180X10X2 SETS
FAT BAR CURLS
WORKED UP TO 60LBS + BAR X 4 REPS
ABB WORK
STANDING ABB CRUNCH
100X10X2 SETS
DECLINE SIT UPS
2 SETS 12 REPS HOLDING 2 16KG KETTEL BELLS
ABB ROLER
2 SETS 15 REPS
TIRE FLIPS
2 SETS 10 REPS
FARMER CARRYS
60LBS PLUSE APPERATISE EACH HAND
COC #1 3 SETS 10 REPS
4 WAY NECK
3 SETS 15 REPS

OCT 5 2007
BOX SQUAT
WORKED UP TO 435X3
GLUT HAME RAISE
3 SETS 15 REPS HOLDING 25LBS
TIRE FLIP
2 SETS 10 FLIPS
REV SLED DRAG
210X4 TRIPS
ABBS 3 SETS 10 REPS
PULL DOWN CRUNCHES
WEIGHTED SITUPS
ABB ROLLER

9 OCT 2007
3-BOARD PRESS
WORK UP TO 370X2
LYING TRI D/B EXT
40X8X3 SETS
CHEST SUPPORTED ROW
115X8X3 SETS
D/B SHURGS
115X10, 125X10, 140X6
FAT BAR CURLS
BAR+50LBSX5, BAR+60LBSX5
PROWLER PUSHES
1 TRIP AROUND BUILDING WITH 70LBS
30 SEC PUSH 1 MIN REST
V-GRIP PULL UP
1 SET 8

11 oct 2007
ME LOWER
G/M WORKED UP TO 325 FOR 5
GLUT HAM RAISE
3 SETS 15 WITH BLUE BAND
ABB WORK
TIRE FLIP
2 SETS 10 REPS
SLED PULLS
30 SEC PULL 100 MIN REST, HOW EVER MANY TIMES IT TOOK ME TO GET AROUND THE BUILDING

OCT 15 2007
1.5 MILE JOG

OCT 16 2007
2.0 MILE JOG

17 OCT 2007
ME UPPER
3-B BENCH WITH FAT BAR
WORKED UP TO 325X3, 365X1
TRI EXTEN PALMS FACING IN
45X8X3 SETS
CHEST SUPPORTED ROWS
110X8X3 SETS
FACE PULLS
75X15X3 SETS
PROWLER PUSHES
90LB SPRINTS 30 SEC SPRINTS 1 MIN REST

20 OCT 2007
ME LOWER
CHAIN SUSPENDED G/M CAMBERED BAR
WORKED UP TO HEAVY 355X5, 385X3
GLUT HAM RAISE SMALL BANDS
3 SETS 15 REPS
SHRUGS
WORKED UP TO 365X5
CALVE RAISE
360X15X2 SETS
ABB WORK 2 SETS 15 REPS
ABB PULL DOWNS
DECLINE BAND SITUPS
ABB ROLLER
STONE LIFTS
3 SETS 10 REPS #2 PLATFORM
SLED RUNS
125X1 TRIP AROUND BUILDING

30 OCT 2007
ME UPPER
FAT BAR FLOOR PRESS
WORKED UP TO 285X3, 325X1
DIPS
45X5, 55X5, 70X4
B/B ROW
WORKED UP TO 195X8
WIDE GRIP LAT PULL DOWN
WORKED UP 200LBX 8 REPS
D/B SHOULDER PRESS
WORKED UP TO 75LB X 8
REAR DELT RAISE MACHINE
WORKED UP TO 100X 8
1 TRIP AROUND BUILDING WITH 145LBS
3 SETS PALMS FACING IN PULL UPS
B/WX 5 B/W+10LBSX 5, B/W+20LBSX 4

1 NOV 2007

ME LOWER
D/L WORKED UP TO 385X3, 485X1 NEW PR
GLUT HAME RAISE
3 SETS 15 REPS WITH MED BAND
REV HYP
3 SETS 15 REPS WITH 200LBS
ABB WORK
2 SETS 20 REPS 1 SET 15 REPS WITH MED BAND
COC GRIPERS 3 SETS 5 WITH #1 , 1 SETS 2 WITH #2
D/B SHRUGS
WORKED UP TO 140s X 5
ATLAS STONE 3 SETS 10 REPS
BIG A@# CHAIN DRAGS 3 DRAGS

7 NOV 2007
ME UPPER
FLOOR PRESS (FAT BAR)
WORKED UP TO 295X3, 315X1, 330X0, 315X1
INCLINE D/B BENCH
70X8, 80X8, 90X8
DIPS
3 SETS 8 REPS 45LBS
B/B ROW
135X8, 165X8, 205X8X2 SETS
PALMS FACING IN PULL UPS
2 SETS 5 REPS WITH 10LBS

8 NOV 2007
ME LOWER
D/L
WORKED UP TO 385X3, 425X1, 455X1, 485X1(PR)500X1 NEW PR
GLUT HAM RAISE
3 SETS 15 REPS WITH 2 SMALL BANDS
REV HYPER
3 SETS 15 REPS 250LS
ABBS
3 SETS 20 EPS WITH 70,80,90LBS

12 NOV 2007
2 MILE JOG

13 NOV 2007
FAT BAR BENCH PRESS
WORKED UP TO 255X3, 315X1, 325X1
FAT BAR C/G 3 BOARD BENCH
225X8, 230X8, 240X6
B/B ROW
175X8X3 SETS
FACE PULLS
45X15, 60X15X2 SETS
REAR DELT MACHINE
3 SETS 15 REPS 70LBS
D/B SHRUGS
115X10, 120X10X2 SETS
REV GRIP PULL UPS
5LBS X 5REPS X 2 SETS
HAMMER CURLS
45X8X3 SETS

NOV 19 2007
ME UPPER
BENCH FAT BAR
WORKED UP TO 255X3, 295X1, 330X0, 305X1, 315X1
3-B C/G
240X8X2 SETS, 255X8
CHIN UPS
1 SET 7, 2 SET 6
FACE PULLS
3 SETS 15 WITH 75LBS
SHRUGS
270X8X2 SETS , 290X8
HAMMER CURLS
50X8X3 SETS
20 MINS ON BOAT ROW MACHINE

22 NOV 2007
ME UPPER
BAND SQUATS
WORKED UP TO 315LBSX2 WITH BLUE BANDS
ABB WORK
80LBS X25X3 SETS ON ABB PULL DOWNS
GLUTE HAM RAISE
3 SETS 15 WITH 15LBS HOLDING
15 MINS ON BOAT ROWING MACHINE

26 NOV 2007
PIN PRESS ABOUT 2 BOARD LEVEL
WORKED UP TO 295X2, 355X1
C/G 3-B PRESS
255X8X2 SETS, 270X8X1 SET
WIDE GRIP PULL UPS
2 SETS 5 REPS , 1 SET 4 REPS
FACE PULLS
3 SETS 15 REPS 120 LBS
LAT PULL DOWNS
1 SET 110LB 10 REPS
2 SETS 10 REPS 120LBS
REAR DELT
S SETS 10 REPS 100LBS
HAMMER CURLS
3 SETS 8 REPS 55LBS D/B
20 MINS ELIP MACHINE

29 NOV 2007
ME SQUATS
WORK UP TO 365X2 WITH MED BANDS
ROM D/L
225X10X2 SETS, 245X10X1 SET
BACK EXT
100X15, 155X15, 185X15
ABB CRUNCH
80X20, 110X20, 145X20
20 MINS ON ELIP MACHINE

3 DEC 2007
D/B BENCH
WORKED UP TO 125s FOR 6 REPS
C/G FLOOR PRESS
275X3, 245X7X2 SETS
CHIN UPS
2 SETS 5 REPS , 1 SET 3 REPS + 1OLBS
LAT PULL DOWNS
155X8X3 SETS
FACE PULLS
125X15X3 SETS
SHRUGS
195X10, 315X8X2 SETS
D/B HAMMER CURLS
60X8X3 SETS
ELIP MACHINE FOR 15 MINS
STRETCHING

5 DEC 2007
LEG PRESS
WORKED UP TO 670X8
ROM D/L
225X10, 255X8X2 SETS
ABB WORK
155X20X3 SETS
GRIPER WORK
WORK UP TO 180LBS X 8 REPS
STRETCH 5 MINS

10 DEC 2007
SPEED BENCH
135+DBL M/M BANDS X8 SETS 3 REPS
MED GRIP L/O 7-8 INCH ROM
W/U TO 345X3, 365X2
STANDING D/B SHOULDER PRESS
45X10, 55X10, 60X10X2 SETS
B/B ROW
135X10, 155X10X3 SETS
D/B HAMMER CURL
60X8, 65X8
STRECHING

11 DEC 2007
20 MINS ELIP MACHINE

12 DEC 2007
ME LOWER
MED REVERSE BAND D/L
WORKED UP TP 475X1, 505X1, 535X1
PULL THREWS
80X15, 125X15, 170X15, 200X15
BACK EXTEN
125X15X3 SETS
SETED DECLINE SIT UPS
25LBX20, 35LBX20, 45LBX20
SHRUG MACHINE
WORKED UP 450X5X2 SETS
HAND GRIP
90X15, 135X10, 180X10
STRECHING

13 DEC 2007
20 MINS ELIP MACHINE

14 DEC 2007
ME UPPER
REV MED BAND BENCH
145X3, 175X3, 205X3, 235X3, 275X3, 305X3, 335X3, 365X3, 395X1, 425X1, 445X0
MED GRIP LOCKOUTS
225X5, 255X5, 285X5, 315X5
REAR DELT RAISE
25X12X4 SETS
WIDE GRIP LAT PULL DOWNS
115X12X4 SETS
B/B CURLS
105X5X4 SETS

[chancey]

New log. Same bad* scorpion. As raw as raw gets.

[dopar66]

Great deadlifts and benches! WOW! Way to open the new log with a bang!

How in the world do you do 245 for reps on the leg extensions? Ridiculous strong!

God Bless!

[Beau Clark]

Thanks dopar66, I dont know i just do it

[dopar66]

scorpion said:

Thanks dopar66, I dont know i just do it

I HEAR YA!!!!!

God Bless!

[3speed]

I don't know about the rest of you, but I have to be careful about reading Scorpion's log. I don't want to wind up overtrained. ;D

Your GPP must be off the charts.

[Beau Clark]

PAST WEEK

24 april 2007
1.5 MILE 400 METER RUNS
30 PUSHUPS AND 4 PULL UPS IN BETWEEN RUNS

25 APRIL 2007
INCLINE BENCH
185X5, 205X5, 225X5X2 SETS
FLAT D/B BENCH
100X10, 100X6
INCLINE FLYS
25X8X3 SETS
DIPS
15X3 SETS
PULL UPS
3 SETS 4 REPS
B/B ROWS
185X5, 205X5X2 SETS
PULL DOWNS
150X5, 160X5X2 SETS
D/B ROWS
100X10X2 SETS

April 26 2007
3 MILE JOG
2 SETS 10 CHIN UPS
BENCH
225X12
ABB WORK

27 april 2007
CLEAN AND PRESS
185X5, 205X3
SEATED D/B PRESS
70X8, 80X8
SIDE LAT RAISE
35X8X2 SETS
REAR LAT RAISE
35X8X2 SETS
WEIGHTED CHIN UPS
+5LBSX5X2 SETS
D/B HAMMER CURLS
75X3, 75X4
C/G BENCH
250X5X2 SETS
J PRESS
125X5, 135X5
DIPS 2 SETS 16 REPS

28 APR 2007
8-100- YRD SPRINTS
.75 MILE JOG FOR COOL DOWN
2 SETS 6 PULL UPS

[dopar66]

What a week! Outstanding, Sarge, as always.

God Bless!

[Beau Clark]

PAST WEK TRAINING

29 APRIL 2007
4 MILE JOG

30 APR 2007
SQUAT
315X5, 335X5
ROM D/L
315X8X2 SETS
LUNGES
3 SETS 8 REPS 65LBS
ABB WORK

1 MAY 2007
AM WORK
2- 11 MIN 1.25 MILE RUNS
PM WORK 2 TIMES THREW
PUSH UPS- 50 REPS
JUMP ROPE- 100 REPS
SAND BAG GET UPS- 25 REPS
WALL JUMPS30 INC- 25 REPS
PUSH UPS- 50 REPS
JUMP ROPE- 100 RPES

2 MAY 2007
INCLINE BENCH
235X5, 240X4
D/B BENCH
100X10X2 SETS
DIPS
B/W + 45LBSX 10X2 SETS
C/G BENCH
225X5X2 SETS
PULL UPS
3 SETS 6 REPS
B/B ROW
210X5X2 SETS

3 MAY 2007
4- 400 METER LAPS 1:45 LAPS
6 SLED SPRINTS WITH 90LBS
3 SETS PULL UPS
3 SETS ABB ROLLER

4 may 2007
FRONT SQUATS W/U
95X20, 115X10, 135X8
CLEANS
205X5, 215X4
SEATED SHOULDER PRESS
155X6, 175X5
D/B SNATCH
35X10 EACH ARM, 45X10, 60X10
B/B CUELS
120X5, 135X5
D/B HAMMER CURLS
40X10, 50X8
J-M PRESS
135X10, 155X10
DIPS
2 SETS 20 REPS

5 MAY 2007
2X2000 METERS
1ST 9:59
2ND10:33
2 SETS WIDE GRIP PULL UPS
10, 9
3 SETS DECLINE WEIGHTED ABBS 25 REPS
3 SETS 1 ARM PUSH UPS 20 REPS EACH ARM

[Beau Clark]

past week training

6 MAY 2007
PULL UPS 13 REPS
D/B PUSH UPS- 25 REPS
B/B CLEAN- 25 REPS 115LBS25x Pull-ups
BOX JUMP OVERS -25 REPS
HANGING KNEE TO ELBOW- 25 REPS
D/B SNATCH-EACH ARM 25 REPS 40LBS
PULL UPS- 13 REPS
25 MINS ELIP MACHINE
10 MOR PULL UPS
2 SETS 10 HANGING KNEE TO ELBOW

MAY 7 2007
FRONT SQUAT
135X10, 155X8X2 SETS
SQUATS
335X5, 345X5
ROM D/L
335X5X2 SETS
LUNGES
95X8X2 SETS
STANDING CALVE RAISE
455X15X2 SETS
4 SETS 200 REPS JUMP ROPES
PM WORK
2 HOURS OF RACKET BALL

8 MAY 2007
5 - 400 METER RUNS
1:30 UP TP 1:50 SEC
6 90LB SLED SPRINTS
3 sets 7 hanging knee to elbows

9 MAY 2007
BENCH
295X3, 305X3 BUT I LIFTED MY BUTT ON THE LAST REP
INCLINE D/B
80X8, 90X8
DIPS
2 SETS 15 REPS
PULL UPS
3 SETS 5 REPS
B/B ROW
205X5, 225X5X2 SETS
SEATED 1 ARM CABLE ROW
60X8, 80X8

10 MAY 2007
10-400 METER RUNS
FASTES 1:39
SLOWEST 1:53

12 MAY 2007
8- 400 METER RUNS
FASTES 1:42
SLOWEST 1:56
3 SETS ABBS
4 SETS PULL UPS 24 REPS TOTAL

[dopar66]

400 meter runs = NASTY! Man you put up some really consistent times on the runs! You military guys amaze me.

Forget the butt coming up on the bench. Long and short of it is that you did 305x3 and locked out all 3. One thing I learned was when you're benching, concentrate on lifting your big toe off the floor, it psyches you into NOT lifting the butt.

Just one question: RACKET BALL? How in the world were you able to play racket ball after working your legs like that? GOOD GRIEF! You are inhuman my friend!!!!!!

God Bless!!

[Beau Clark]

some more training

14 MAY 2007
FRONT SQUAT
45X10, 95X8, 135X5
SQUAT
345X5, 350X5
ROM D/L
345X5X2 SETS
LUNGES
115X8X2 SETS
CALF RAISE
460X15X2 SETS
SEATED G/M
135X10, 155X10

15 may 2007
8 400 METER RUNS
FASTES 1:39 SEC
SLOWEST 1:49 SEC

16may2007
flat bench
305X2, 315X1, 320X1, 250X8
INCLINE D/B BENCH
80X8, 90X6
PULL UPS
2 SETS 6
B/B ROW
205X5, 225X5, 235X4X2 SETS
1 HANDED SEATED CABLE ROW
60X8X3 SETS EACH SIDE
DIPS
2 SETS 20 REPS

MAY 21 2007
FRONT SQUAT
185X5, 195X5X2 SETS
LEG PRESS
720X8, 810X8
ROM D/L
345X5X3 SETS
FRONT AND SIDE LUNGES
105X10X3 SETS
SEATED CALVE RAISE
4 SETS TOTAL 2 SETS TOES PIOINTED IN 2 SETS POINTED OUT
155X15
ABB WORK
HANGING KNEE TO ELBOWS
2 SETS 10 REPS
ABB SIT UPS
2 SETS 56 REPS
SIDE RAISE
2 SETS 35 REPS 45 LBS

22 MAY 2007
AM WORK
2.0 MILES OF 400 METER RUNS
SLOWEST 1:57
FASTES 1:40
PM WORK
2.2 MILE JOG

23 MAY 2007
BENCH
320X1, 325X1, 275X5X2 SETS
INCLINE D/B BENCH
85X8X2 SETS
WEIGHTED DIPS
45X5X3 SETS
WEIGHTED PULL UPS
1 SETS 3 REPS 25 LBS
2 SETS 5 REPS NO WEIGHT
B/B ROW
235X5X2 SETS
SEATED 1 ARM CABLE ROW
60X8X 3 SETS

24 MAY 2007
STANDING SHOULDER PRESS WITH A LITTLE PUSH
175X5, 185X5, 195X5
B/B SNATCH
95X5, 115X5, 135X5, 155X5
D/B SNATCH
40X10 EACH SIDE
50X10 EACH SIDE
C/G BENCH
225X5, 265X3X2 SETS
TRI PUSH DOWNS
150X8X2 SETS
B/B CURL
NARROW GRIP 120X5X2 SETS
WIDE GRIP 65X10, 85X10
HAMMER CURL
40X8, 50X8
PLATE LOADED BENCH SHRUGES
270X5, 360X5X2 SETS
FACE PULLS
70X15, 90X15

25 may 2007
10- 20 sec sprints at 80% max speed 1 min rest inbetween sets
2 sets of 10 pull ups
1 set balistic push ups

[Beau Clark]

PAST TRAINING
june 10 2007
BENCH WARM UPS
135X15, 185X10, 225X6, 260X8
SPEED BENCH
160+DBL MMX3X6 SETS
C/G 3 BOARD
275X5, 295X4
B/B ROW
235X5X2 SETS
V-GRIP PULL DOWNS
120X8, 130X8, 140X8
D/B SIDE DEALT
40X8X2 SETS
REAR DELTS
35X8X 2SETS
FACE PULLS
100X15X2 SETS
1.5 MILE JOG

11 JUNE 2007
SQUAT
315X5, 335X5
ROM DL WIDE GRIP
225X10X3 SETS
LEG EXT
230X8, 240X8X2SETS
SEATED CALVE RAISE
3-45S+2-10SX15X3 SETS
SHRUGS
315X5, 335X5X2 SETS
ABBS

12 JUNE 2007
2.5 MILE JOG

13 JUNE 2007
BENCH
135X10, 185X10, 225X6, 290X1, 325X1, 335X1, 275X6
ELBOWS OUT EXTENSION
50X8X2 SETS
T-BARS ROW
135X10, 180X8X 2 SETS
LAT PULL DOWNS
160X5, 180X3X 2 SETS
SHOULDER PRESS STANDING
155X8, 170X5
B/B CURLS
135X3, 115X6

14 JUNE 2007
1.5 MILE RUN

15 JUNE 2007
FRONT SQUAT
135X10, 165X10
SPEED SQUAT MONSTER MINI
205X2X8 SETS
ROM D/L
235X10, 270X8X2 SETS
LEG EXTEN PAUSE AT BOTTEM
190X8, 210X8X2 SETS
DONKY CALVE RAISE
360X15X3 SETS
ABBS
HANGING KNEE TO ELBOW 2 SETS
STANDING CABLE CRUNCH
60X30, 80X30
SIDE RAISE
50X30X2 SETS
LEG RAISE
2 SETS 30 REPS

[joebear]

IMPRESSIVE Scorpion !!!!

you must be in GREAT SHAPE !!!!!!!!!!!!!!

Joe

[Beau Clark]

Thanks joebear i try to keep myself in the best shape as i can. Military helps out alot

[dopar66]

Great to see you posting Sarge! Mighty fine workouts!I see your bench has bumped up some, Congratulations!

God Bless!

[Beau Clark]

Thanks dopar66 Ill be back on the road on the 27 june to 3 july iv got to go to Joplan Missiouri

[Beau Clark]

PAST WEEK TRAINNG
17 JUNE 2007

BENCH WU
135X10, 185X10, 225X6, 270X8
SPEED BENCH 2 REPS 8 SETS
165+DBL MM X 5 SETS
135+DBL MM X 3 SETS
C/G 3B BENCH
295X5, 305X4, FULL ROM 225X9
B/B ROW
235X5, 245X5X2 SETS
V GRIP PULL DOWNS
150X8, 160X8, 170X8
STANDING SHOULDER PRESS
135X8, 145X5
D/B HAMMER CURLS
65X5, 70X5

18 JUNE 2007
D/L
135X10, 225X8, 315X5, 405X3, 455X1, 475X1
ROM D/L
270X9, 275X9, 275X9
FRONT SQUAT
155X8, 175X8X2 SETS
DONKY CALVE RAISE
340X20, 340X15X2 SETS
ABB WORK
HANGING KNEE TO ELBOW
2 SETS 10 REPS
STANDING CABLE CRUNCH
90X25X2 SETS
LEG RAISE
2 SETS 30 REPS
SIDE ABB WORK
2 SETS 30 REPS 55LB D/B

19 june 2007
2 MILES OF 400 METER RUNS

20 JUNE 2007
BENCH
315X1, 340X0, 315X2, 275X5
TRI ROPE PUSH DOWNS
100X10X3 SETS
T-BAR C/G ROW
160X10X3 SETS
B/B CURLS
115X5X2 SETS

21 JUNE 2007
4 MILE JOG

22 june 2007
FRONT SQUAT
185X8
SPEED SQUAT
8 SETS 2 REPS 205+M/M BAND
ROM D/L
280X8X2 SETS
DONKY CALVE RAISE
450X10X3 SETS
SEATED G/M
155X10X 3 SETS
ABB WORK

23 JUNE 2007
1.5 MILE OF 400 MTER RUNS

24 JUNE 2007
D/B BENCH
45X10, 70X8, 100X10
SPEED BENCH DBL M/M BANDS
145+DBL M/M X3X7 SETS
2B C/G BENCH
275X5, 285X5
B/B ROW
245X5, 250X5
V-GRIP PULL DOWNS
140X8, 160X5
REAR AND SIDE DELT RAISE
40X8X2 SETS EACH
SEATED FACE PULLS
140X15X3 SETS
B/B CURL
130X5, 130X4

[dopar66]

270x8, 2 miles of 400 meter runs, front squats, speed squats, man I NEVER know how to reply to your post except that you amaze me! You ROCK Scorpion!

Hope you enjoy Missouri. Safe travel Wednesday.

God Bless!

[Beau Clark]

PAST FEW WEEKS TRAINING

25 june 2007
ME SQUAT BOX
365X3, 385X3, 395X3
ROM DL
225X10X3 SETS
LEG EXTEN
230X8X2 SETS
DONKY CALVE RAISE
360X20X4 SETS
BB SHRUGS
315X5, 365X3X2 SETS
ABB
HANGING KNEE TO ELBOW 2 SETS
STANDING CABLE CRUNCH 100X20, 100X12
SIDE BENDS 2 SETS 30 REPS 60 LBS
WIND SHIELD WIPERS 2 SETS 20 REPS
STAB BALL WEIGHTED SIT UPS 25LBS X30 REPS 2 SETS

26 JUNE 2007
1.5 MILES OF 400 METER SPRINTS

JUN 27 2007
BENCH
305X1, 320X1, 340X1. 275X4
INCLINE D/B BENCH
80X10, 80X10
TATE
45X8X2 SETS
T-BAR ROW
205X8X3 SETS
SEATED OVER HEAD PRESS
180X8X3 SETS

july 2 2007
SQUAT BOX NO BELT
375X3, 400X5
ROM D/L
235X10X2 SETS
LEG EXT
230X8, 245X5, 265X5
STANDING CALVE
455X15X2 SETS
SEATED G/M
175X8X2 SETS
SHOULDER SHRUG
360X5X2 SETS
ABB WORK
HANGING KNEE TO ELBOW
2 SETS 15 REPS
HANGING LEG RAISE
2 SETS 30 REPS
SIDE BENDS
2 SETS 30 REPS 60LB D/B
STANDING CABLE ABB CRUNCHES
100X15X2 SETS
DECLINE SITUPS
2 SETS 30 REPS

3 JULY 2007
1.5 MILES OF 400 METER RUNS

4 JULY 2007
BOTTEM POSTION BENCH AFTER A WARM UP
275X1, 295X1, 325X1, FULL ROM 275X5
D/B INCLINE BENCH
90X8X2 SETS
ELBOWS OUT TRI EXTEN
50X6X2 SETS
T-BAR ROW
170X8X2 SETS
V GRIP LAT PULL DOWNS
140X8, 160X5X2 SETS
SEATED SHOULDER PRESS
135X10, 165X4
REVERSE GRIP B/B CURLS
65X10, 85X8X2 SETS
HAMMER CURLS D/B
70X3X2 SETS

5 JULY 2007
1.5 MILES OF 400 METER RUNS

6 JULY 2007
SPEED SQUAT
8 SETS 205+M/M X 3 EPS
FRONT SQUATS
215X5
ROM D/L 275X8X2 SETS


8 JULY 2007
BELOW PARALLEL SQUATS
315X5, 335X4, 355X3, 375X2, 385X1
BOTTEM POSITION SQUATS BELOW PARAELLE
225X3, 245X3, 265X3,285X3, 315X3
ROM D/L
275X8X2 SETS
BENT LEG SIT UPS
20 REPS + 35LB D/B
20 REPS +50 LB D/B

9 JULY 2007
2 MILE JOG

10 JULY 2007
BOTTEM POSITION BENCH
135X3, 185X3, 225X3, 330X1
FULL ROM BENCH
305X2, 295X3, 295X3
TATE PRESS D/B
55X5X2 SETS
WEIGHTED CHINS
BODY WEIGHT + 10LBS X3 SETS 3 REPS

11 JULY 2007
2 MILE JOG

12 JULY 2007
CLEAN
3 PROGRESIVLY HEAVY WARM UPS
195X1, 205X1, 215X1, 215X1 225X1 235X1
ONE ARM STANDING D/B SHOULDER PRESS
45X10, 55X10, 70X8 EACH ARM
FARMERS CARRY
120 FEET 100LBS EACH ARMX 2 SETS
SAND BAG CLEAN AND PRESS EXACT LB I DONT KNOW AROUND 140 LBS X 1 FOR 3 SETS

13 JULY 2007
HEAVY SANDBAG BEARHUG CARRYS
140 LBS X 4 SETS OF 224 FEET
1 MILE JOG 8 MIN 30 SECS

[joebear]

Scorpion, every time I read your log I realize what I THINK is hard training really aint . You sure have a great work ethic !

Joe

[Beau Clark]

Thanks bro, Im just trying to get stronger

[dopar66]

MAN!!!!

Your squat is getting freaky! Nice work, Sarge. And is that 340 bench a PR? I can't remember seeing you post anything any higher than that..... Nice work, incredible intensity as always!

God Bless!

[Beau Clark]

Yes dopar66 it is a pr for me, and thanks. I actualy think I need to turn it up a notch or 2 iv been slacking off a little.

[dopar66]

scorpion said:

Yes dopar66 it is a pr for me, and thanks. I actualy think I need to turn it up a notch or 2 iv been slacking off a little.

GOOD GRIEF!!!! Your training is already more intense than World's Strongest Man training, and you are going to turn it UP a notch? You ROCK Sarge!

God Bless!