Post by Beau Clark on Dec 17, 2007 20:05:57 GMT -5
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
17 DEC 2007
SPEED LOWER
BOX SQUAT
8 SETS 2 REPS 215LBS 50%
D/L
300X1X8 SETS
45 DEGREE
4 SETS 15 REPS
CLOSE STANCE G/M
135X15X4 SETS
WEIGHTED SIT UPS
45X20, 60X20, 60X15
19 DEC 2005
WARM UP
4 MINS ELIP MACHINE
3 SETS LAT PULL DOWNS
SPEED BENCH
8 SETS 3 REPS 185LBS
ELBOWS OUT ETEN
40X15X4 SETS
STANDING SHOULDER PRESS
135X8X4 SETS
B/B ROW
165X10X4 SETS
HAMMER CURLS
65X8X2 SETS
21 DEC 2007
ME LOWER
REV BAND D/L
225X3, 265X3, 305X3, 345X3, 385X3, 430X3, 480X1, 510X1, 545X1, 560X1
C/S GOODMORNING
205X8X4
45 DEGREE
+10LBSX4 SETS X15 REPS
ROMAN CHAIR SITUPS
4 SETS 25 REPS
HAND GRIP
180X10X3 SETS
STRETCHING
22 DEC 2007
20 MINS ELIP MACHINE
3 SETS 5 CHIN UPS
HIP ABDUCTOR INNER ANRD OUTER
3 SETS 15 REPS 80LBS
CHEST PRESS MACHINE
190LBSX 2 SETS 15 REPS
24 DEC 2007
ME UPPER
REV BAND BENCH
205X3, 235X3, 265X3, 295X3, 335X3, 385X1, 405X1, 435X1, 450X0
LOCK/OUT 3-5 ROM
295X5, 315X5, 335X5X2, 355X5
B/B ROW
275X10X5 SETS
FACE PULLS
80X20X2 SETS, 95X15X3 SETS
25 DEC 2007
20 MINS ELIP MACHINE
CHINS UPS
4 SETS 5 REPS
B/B CURLS
115X5X2 SETS, 125X5X2 SETS
SIDE DELT RAISE MACHINE
2 SETS 15 WITH 80LBS
TRI PUSH DOWNS
3 SETS 25 REPS 155LBS, 1 SETS EACH ARM 25 REPS 55LBS
ABB WORK
26 DEC 2007
DE LOWER
BELOW PARALLEL BOX SQUAT
185X3X8 SETS
CLEAN
185X3X6 SETS
45 DEGREE
3 SETS 15 REPS WITH 6LB MED BALL BEHIND HEAD
ABB MACHINE
155X20X2 SETS, 175X15
DEC 27 2007
25 MINS ELIP
LEG CURLS
110X25X2 SETS
LEG EXTEN
11OX25X2 SETS
PALMS FACING IN CHIN UPS
2 SETS 10 REPS
ABB TRAIN
3 SETS 25 REPS
28 DEC 2007
BENCH
135X5, 165X5, 195X5, 225X5, 255X13
L/O 5 INCH ROM
315X5, 345X5, 365X5, 405X5
D/B ROW
70X15, 90X15, 100X15
UPRIGHT ROW
85X10X3 SETS
C/G LAT PULL DOWNS
155X10X2 SETS, 170X10
STREATHCING FOR 5-6 MINS
DEC 30 2007
LOW BOX SQUAT
WORKED UP TO 315X11
C/S GOOD MORNING
WORKED UP TO 285X5
SEATED CALF RAISE
WORK UP TO 160X15
LEG EXTENSION
WORKED UP TO 185X15
STANDING ABB PULL DOWNS
WORKED UP TO 115X15X2 SETS
31 DEC 2007
10 MIN ELIP MACHINE
D/B ROW
100X15X2 SETS
FACE PULLS
95X20X2 SETS
BACK EXT
170X20
D/B CURLS
80X5, 60X5, 40X5
STREACHING
2 jan 2008
FLOOR PRESS
285X1, 300X1, 325X1, 340X1, 355XM
L/O
315X5, 365X5, 385X5, 405X5, 425X4
D/B ROW
100X15X3 SETS
FACE PULLS
125X20X2 SETS
D/B HAMMER CURLS
20X20
STREACHING
3 JAN 2008
SQUAT WITH MED AND SUPER MINI BANDS
WORKED UP TO 315+BANDS
W/S G/M
WORKED UP TP 295X5
45 DEGREE
3 SETS 15 REPS
ABB PULL DOWNS
WORKED UP TO 115 X 11 REPS
SHRUGS
WORKED UP TO 390X5
4 JAN 2008
30 MIN LIGHT ELIP MACHINE
5 JAN 2008
SPEED BENCH
DBL MONSTER MINI WITH 135X8 SETS 3 REPS
BRADFORD PRESS
95X10X3 SETS
TRI EXT
3 SETS 12 REPS
D/B ROW
2 SETS 15 REPS 100LBS 1 SET DBL MONSTER MINI
SEATED D/B CLEAN
4 SETS 20LBS 15 REPS
6 JAN 2008
SPEED BOX SQUAT
190+MONSTER MINI X 8 SETS 2 REPS
SPEED D/L
250X3X4 SETS
RDL
225X10X3 SETS
45 DEGREE
3 SETS 20 REPS
ROM CHAIR SIT UPS
3 SETS 25 REPS WITH 10LBS ON CHEST
8 JAN 2008
FLOOR PRESS
WORKED UP TO 305X1, 325X1, 345X1, 355X0, 315X2
PIN PRESS 6TH HOLE
315X5, 365X5, 385X4
SEATED SHRUGS
250X5, 320X5X2 SETS
JAN 10 2008
SQUATS
WORKED UP TO
MED+MON MINI BANDS+335LBSX1
RACK PULLS JUST BELOW KNEE CAPS 2nd PIN UP
WORKED UP TO 475X3
SIDE BENDS ABB WORK
50X25, 60X25, 70X25
11 JAN 2008
30 MINS ELIP MACHINE
D/B HAMMER CURLS
55X15
PRECHER SEAT CURLS
WORKED UP TO 135X3X2 SETS
ROM CHAIR SIT UPSS
2 SETS 35LB X 20 REPS
ABB WHEEL
2 SETS 20 REPS
12 DEC 2008
warm up
255x16
SPEED BENCH
DBL MON MINI+145X3X8 SETS
BRAFORDFORD PRESS
135X6X2 SETS, 95X8
PULL UPS
5 SETS 5 REPS
D/B TRI EXT
4 SETS 15 WITH 30LBS
SEATED D/B CLEAN
25X15X4 SETS
13 JAN 2008
SPEED SQUATS (BOX)
200+MON MINIX2X 8 SETS
LEG CURLS
140X10X2 SETS
LEG EXT
185X10
45 DEGREE BACK RAISE
3 SETS 15 REPS
STRAIGHT LEG SIT UPS
20, 15, 12
14 JAN 2008
30 MINS ELIP MACHINE
ABB WHELL 3 SETS 20 REPS
BALL PUSH UPS
3 SETS 25 REPS
BAND G/M
3 SETS 20 REPS
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
17 DEC 2007
SPEED LOWER
BOX SQUAT
8 SETS 2 REPS 215LBS 50%
D/L
300X1X8 SETS
45 DEGREE
4 SETS 15 REPS
CLOSE STANCE G/M
135X15X4 SETS
WEIGHTED SIT UPS
45X20, 60X20, 60X15
19 DEC 2005
WARM UP
4 MINS ELIP MACHINE
3 SETS LAT PULL DOWNS
SPEED BENCH
8 SETS 3 REPS 185LBS
ELBOWS OUT ETEN
40X15X4 SETS
STANDING SHOULDER PRESS
135X8X4 SETS
B/B ROW
165X10X4 SETS
HAMMER CURLS
65X8X2 SETS
21 DEC 2007
ME LOWER
REV BAND D/L
225X3, 265X3, 305X3, 345X3, 385X3, 430X3, 480X1, 510X1, 545X1, 560X1
C/S GOODMORNING
205X8X4
45 DEGREE
+10LBSX4 SETS X15 REPS
ROMAN CHAIR SITUPS
4 SETS 25 REPS
HAND GRIP
180X10X3 SETS
STRETCHING
22 DEC 2007
20 MINS ELIP MACHINE
3 SETS 5 CHIN UPS
HIP ABDUCTOR INNER ANRD OUTER
3 SETS 15 REPS 80LBS
CHEST PRESS MACHINE
190LBSX 2 SETS 15 REPS
24 DEC 2007
ME UPPER
REV BAND BENCH
205X3, 235X3, 265X3, 295X3, 335X3, 385X1, 405X1, 435X1, 450X0
LOCK/OUT 3-5 ROM
295X5, 315X5, 335X5X2, 355X5
B/B ROW
275X10X5 SETS
FACE PULLS
80X20X2 SETS, 95X15X3 SETS
25 DEC 2007
20 MINS ELIP MACHINE
CHINS UPS
4 SETS 5 REPS
B/B CURLS
115X5X2 SETS, 125X5X2 SETS
SIDE DELT RAISE MACHINE
2 SETS 15 WITH 80LBS
TRI PUSH DOWNS
3 SETS 25 REPS 155LBS, 1 SETS EACH ARM 25 REPS 55LBS
ABB WORK
26 DEC 2007
DE LOWER
BELOW PARALLEL BOX SQUAT
185X3X8 SETS
CLEAN
185X3X6 SETS
45 DEGREE
3 SETS 15 REPS WITH 6LB MED BALL BEHIND HEAD
ABB MACHINE
155X20X2 SETS, 175X15
DEC 27 2007
25 MINS ELIP
LEG CURLS
110X25X2 SETS
LEG EXTEN
11OX25X2 SETS
PALMS FACING IN CHIN UPS
2 SETS 10 REPS
ABB TRAIN
3 SETS 25 REPS
28 DEC 2007
BENCH
135X5, 165X5, 195X5, 225X5, 255X13
L/O 5 INCH ROM
315X5, 345X5, 365X5, 405X5
D/B ROW
70X15, 90X15, 100X15
UPRIGHT ROW
85X10X3 SETS
C/G LAT PULL DOWNS
155X10X2 SETS, 170X10
STREATHCING FOR 5-6 MINS
DEC 30 2007
LOW BOX SQUAT
WORKED UP TO 315X11
C/S GOOD MORNING
WORKED UP TO 285X5
SEATED CALF RAISE
WORK UP TO 160X15
LEG EXTENSION
WORKED UP TO 185X15
STANDING ABB PULL DOWNS
WORKED UP TO 115X15X2 SETS
31 DEC 2007
10 MIN ELIP MACHINE
D/B ROW
100X15X2 SETS
FACE PULLS
95X20X2 SETS
BACK EXT
170X20
D/B CURLS
80X5, 60X5, 40X5
STREACHING
2 jan 2008
FLOOR PRESS
285X1, 300X1, 325X1, 340X1, 355XM
L/O
315X5, 365X5, 385X5, 405X5, 425X4
D/B ROW
100X15X3 SETS
FACE PULLS
125X20X2 SETS
D/B HAMMER CURLS
20X20
STREACHING
3 JAN 2008
SQUAT WITH MED AND SUPER MINI BANDS
WORKED UP TO 315+BANDS
W/S G/M
WORKED UP TP 295X5
45 DEGREE
3 SETS 15 REPS
ABB PULL DOWNS
WORKED UP TO 115 X 11 REPS
SHRUGS
WORKED UP TO 390X5
4 JAN 2008
30 MIN LIGHT ELIP MACHINE
5 JAN 2008
SPEED BENCH
DBL MONSTER MINI WITH 135X8 SETS 3 REPS
BRADFORD PRESS
95X10X3 SETS
TRI EXT
3 SETS 12 REPS
D/B ROW
2 SETS 15 REPS 100LBS 1 SET DBL MONSTER MINI
SEATED D/B CLEAN
4 SETS 20LBS 15 REPS
6 JAN 2008
SPEED BOX SQUAT
190+MONSTER MINI X 8 SETS 2 REPS
SPEED D/L
250X3X4 SETS
RDL
225X10X3 SETS
45 DEGREE
3 SETS 20 REPS
ROM CHAIR SIT UPS
3 SETS 25 REPS WITH 10LBS ON CHEST
8 JAN 2008
FLOOR PRESS
WORKED UP TO 305X1, 325X1, 345X1, 355X0, 315X2
PIN PRESS 6TH HOLE
315X5, 365X5, 385X4
SEATED SHRUGS
250X5, 320X5X2 SETS
JAN 10 2008
SQUATS
WORKED UP TO
MED+MON MINI BANDS+335LBSX1
RACK PULLS JUST BELOW KNEE CAPS 2nd PIN UP
WORKED UP TO 475X3
SIDE BENDS ABB WORK
50X25, 60X25, 70X25
11 JAN 2008
30 MINS ELIP MACHINE
D/B HAMMER CURLS
55X15
PRECHER SEAT CURLS
WORKED UP TO 135X3X2 SETS
ROM CHAIR SIT UPSS
2 SETS 35LB X 20 REPS
ABB WHEEL
2 SETS 20 REPS
12 DEC 2008
warm up
255x16
SPEED BENCH
DBL MON MINI+145X3X8 SETS
BRAFORDFORD PRESS
135X6X2 SETS, 95X8
PULL UPS
5 SETS 5 REPS
D/B TRI EXT
4 SETS 15 WITH 30LBS
SEATED D/B CLEAN
25X15X4 SETS
13 JAN 2008
SPEED SQUATS (BOX)
200+MON MINIX2X 8 SETS
LEG CURLS
140X10X2 SETS
LEG EXT
185X10
45 DEGREE BACK RAISE
3 SETS 15 REPS
STRAIGHT LEG SIT UPS
20, 15, 12
14 JAN 2008
30 MINS ELIP MACHINE
ABB WHELL 3 SETS 20 REPS
BALL PUSH UPS
3 SETS 25 REPS
BAND G/M
3 SETS 20 REPS
