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Old 02-24-2013, 07:16 PM   #101
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Sat 2/23

pause bench (2 seconds) 135x3/3 155x3 175x3 195x3 215x3 225x3

military press 95x3 125x3 6 sets 60 sec/apart

flyes 30x10/10/10

db skulls 30x10/10/10

bb rows 135x10/10/10

front raises 30x7/7/7

pressdowns 100x7/7/7

side laterals 20x10/10
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Old 02-24-2013, 07:52 PM   #102
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Strong pressing. Keep killing it Beast.
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Old 02-24-2013, 11:13 PM   #103
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Good work Beast.
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Old 03-04-2013, 05:34 PM   #104
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Mon 2/25

ssb squats 150x3 200x3 250x3 300x3 320x3 340x3 360x1

hypers 3x10

shrugs 3x10

lat pulldowns 5x10

wrist roller 3 sets

grip machine 3x20 per hand


Tues 2/26

push press 95x5/5 145x3 175x1 195x1 175x3/3/3

10 minute supersets 5 reps per exercise- goal is to increase number of sets in 10 minutes

1. mil press with monster mini bands 95# and db rows 100# - 5 sets total, mil press was very light in hand but the bands really changed it at the top by the 4th set

2. front raise 40# and tricep pressdowns 100# - 8 sets

bb curls barx30/25
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Old 03-04-2013, 05:34 PM   #105
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Thu 2/28

warm ups
lat pulldowns 5x10
band pressdowns 3x25
band pull aparts 3x10
db press 25x10/10/10

trap bar dl 220x3 310x3/3/3

24" dl 245x3 445x1 645x1 675-miss 675x1

sand bag picks 200# x 10 picks, final pick carry for 50'

farmers hold 230# 5 holds til failure, 31 seconds final hold

pallof press 3x10 -google it
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Old 03-04-2013, 05:34 PM   #106
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Friday 3/1

bench w/doubled mini bands 135# supersetted w/ v-bar pulldowns-9 sets of 5 in 10 minutes

db clean and press 40# ss w/bent rows 135# - 7 sets of 5 in 1 minutes

pressdowns 120x3/3/3/3
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Old 03-04-2013, 05:38 PM   #107
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Mon 3/4

lat pulldowns to back 3x10
lat pulls to front 3x10
face pulls 5x10
seated calf raises 3x15

ssb squats 150x5 200x5 250x5 300x5 350x2 not sure what happened here, this should have been an easy set here

zerchers off pins 170x5 220x1 240x1 260x1

glute ham raise 2x10

shrugs 445x7/7/7

high pulls 195x10 singles

preacher curl holds palms facing 2 sets of 60 seconds

pallof press 2x10

axle hold 2 sets of 60 seconds
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Old 03-05-2013, 02:16 PM   #108
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Strong work in here beast. Keep rolling.
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Old 03-05-2013, 02:44 PM   #109
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Very nice.
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Old 04-16-2013, 07:10 PM   #110
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Been training, just not logging it.

Mon 4/15

lat pulldowns 3x10 to the back
lat pulldowns 3x10 to the front
band shoulder disclocates 2x10
seated calf raises 3x20

step up's to 18" bench 60# db/ hand 3x5 each foot leading

sumo dl's 135x5 225x5/5/5 did these for groin strengthening whichi is why the girly weight

glute ham raises 3x7

hypers 3x10

high pulls 195x1 215x3/3/3

farmers hold for time 250# x 35 seconds

preacher curls 3x20

roman chair sit ups 3x10

pallof press 3x10
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