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Post by Beau Clark on Sept 14, 2007 16:42:20 GMT -5
PAST WEEK TRAINING
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
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Post by Beau Clark on Sept 21, 2007 12:27:31 GMT -5
PAST WEEK TRAINING
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
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Post by Beau Clark on Oct 20, 2007 13:52:43 GMT -5
PAST TRAINING
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 SLED RUNS STONE LIFTS 3 SETS 10 REPS #2 PLATFORM 125X1 TRIP AROUND BUILDING
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Post by 3speed on Oct 20, 2007 15:00:15 GMT -5
Man, I get tired just reading your workouts. Looks like you have access to a lot of nice equipment. Keep up the good work.
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Post by Beau Clark on Nov 8, 2007 19:19:39 GMT -5
Some good training for me in the past wek or two
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
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Post by Beau Clark on Nov 22, 2007 12:48:54 GMT -5
TRAINING TIME
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
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Post by Beau Clark on Dec 14, 2007 19:28:38 GMT -5
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
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