T Nation



Hammer Curl: 50x12, 60x10, 70x8

Close Grip Bench: 225x12, 295x6, 225x10

EZ bar preacher: 75x15, 115x10, 135x10

DB preacher curl: 60x10, 70x8

Skull Bashers: 75x12, 115x10, 115x8

Reverse Curls: somexsome

Tricep Ext V-bar + Reverse V bar

Dips 2 sets of 10

Sunday Chest Day, gettin ahead of those monday benchers lol

Bench - 45x15, 135x12, 185x10, 225x5, 275x3, 135x15

Incline Dumbbell Bench - 50x12, 70x10, 90x4

Decline Bar Bell Bench - 135x15, 185x10, 225 x 5, 135x10

Hammer Strength Wide grip press - 90x10, 180x10, 230x5

Incline Dumbbell Fly’s - 3 sets of 10

Peck Deck Machine - 3 sets of 10

Uphill Treadmill walking for 15 minutes


BB Flat: 45x15, 135x15, 225x12
275x6, 315x5, 355x2 1/2(lol), 225x12

DB Incline: 70x12, 80x12, 90x10, 100x8, 110x6

BB Decline: 225x10, 275x6, 315x4, 225x10

HS:2ppx12, 3ppx10, 4ppx6

Incline DB flys: 40x12, 50x10, 55x8, 30x15

Dips: 2 setx bw x10

Pec Dec 4 sets: somexsome nice stretch

Cardio x 15 min

those cleans looked nice and light for you… lookin too huge man.

Thanks Greg, yeah 225 cleans are easy for me but im still working on my technique. I really want to be hitting 315 by christmas so well see how that goes, any how.


10 min treadmill walking because Jimbo was late to the gym as usual. -.- !

pull ups: bw x 10 2 sets.

Deadlift: 135x15, 225x5, 315x5, 405x5, 500x4, 550x1 1/2
(pulled my grip in should have video taped it, thanks for the advice greg well see that 570 next back workout)

Bent Over Row: 135x15, 185x12, 225x10, 275x8

BB Single Arm Rows: 120x15, 145x12, 170x10, 195x8

Cleans: 135x10, 185x8, 225x6, 275x fail too tired :frowning:

Lat Pull down: some x some… starting to not care about counting weight for certain exercises that we can
rack out

Surge + PWOD we will be throwing later tonight so might vid that.

That back session looks sick! did you end up taking any vids of your throws? How far are you throwing anyway? Glad the grip idea worked out for ya too.

Back Monday

Dead Lift - 225x10, 315x5, 365x3, 405x1

Bent Over Row - 135x12, 135x12, 185x10, 225x8

BB Single Arm Rows - 95x12, 120x10, 145x8, 170x6

Cleans - 135x12, 185x5, 225x3

Lat Pull Down 5 sets (12,10,8,6,4)

Tuesday SHouldersss

Standing Military Press - 95x15, 115x10, 135x8, 185x5

Hang Cleans - 135x12, 185x6, 225x4, 255 failed attempt (close though)

Arnold Press - 50’sx12, 60’sx10, 60’sx10

Rear Delt Flys/Pendulum Combo - 20/40x20, 25/50x20, 25/60x20

Farmer’s Walk - 3 sets with 210

Shrug Burnout - 365x8, 315x10, 225x12, 135x10 (all one set)


Military Press: 95x15, 135x12, 185x10, 225x5

Arnold Press: 60x12, 70x10, 80x8

Cleans: 135x10, 185x8, 225x6+push press x 1, 260x1 1/2, 260x1

Rear Delt fly combo: 30x25 drop 60x20 pendulum, 35x20 drop 60x15 pendulum, 25x20 drop 75x12 pendulum

Farmer Walks: 220x1 lap, 410x1 lap
used EZ bars (bitch to balance) walked around gym no idea how far.

Shrug Killer: 365x8, 315x12, 225x15, 135x20 Is all done in one set.

Surge, PWOD, and then home to throw for 30 min.

Hey Greg,

Throws are comin along pretty good, we haven’t really measured how far yet but if i had to guess I would say we are both in the mid 30’s right now. The highest I ever hit in high school was 40 feet but that was with the 12 pound ball. So now moving up to the 16 pound ball for college our goal is to hit the high 40’s by december (50 would be phenomenal), it’s gonna be a long road though. Got to set that bar high to achieve goals! Most likely we will pull out the measuring tape and see what we are working with this weekend.

Arm Day

Hammer Curls - 40x12, 40x10, 50x8

Close Grip Bench - 135x15, 185x10, 225x5, 135x10

Preacher Dumbbell Curls - 35x10, 35x10, 40x8

Hang Cleans - 135x12, 185x6, 225x5

Skull Crusher with dumbbell and EZ bar combo - 30’sx12/70x10, 35’sx10/70x10, 35’sx8/70x8

Tricep push down - 3 sets of 10

Tricep machine - 3 sets of 20

Single arm reverse grip tricep push down - 3 sets of 12

Leg Dayyy (hate it but got to get it done)

Back Squat (working on getting lower) - 135x15, 225x8, 225x5, 315x3

Hang Clean Front Squat - 135x10, 135x8, 135x5

Front Squat From pins - 135x5

Leg Press - 495x12, 585x10, 675x8, 765x8

Romanian Dead Lift - 135x10, 225x5, 225x5

Hack Squat - 225x15, 315x10, 405x10, 495x8, 585x5

Leg Curls - 2 sets of seated and 2 sets of laying


DEADLIFT: 135x10, 225x5,315x5, 405x5, 500x3, 550x1

BENT OVER BB ROW: 135x15, 185x12, 225x10

LAT PULLDOWN: 150x15, 200x15, 225x10, 250x8

MEADOWS ROWS: 2ppx10, 3ppx10, 4ppx8

HAMMER CURLS: 55x12, 65x12, 70x10, 80x8

PWOD AND Surge friggin tired.


Dead Lift - 135x10, 225x6, 315x5, 365x3, 405x2, 425x1 (NEW PR)

Bent Over Barbell Rows - 135x12, 135x12, 185x10, 225x8

Lat Pull Downs - 12/10/8/6 with increasing weight each set

Meadows Rows 3 sets of 10 on each arm adding a 25 plate each set

Hammer Curls - 40x12, 45x10

Rear Delt Fly’s - 2 sets of 20 with 25’s


Shotput Walk on dreams were crushed yesterday when i e-mailed the coach and he said we missed the tryouts but he would be looking forward to see us next fall. Sucks but oh well, just gotta focus on getting bigger and stronger for now. I personally am starting to see pretty good improvements. I hit 2 PR’s this week with a 300 bench and a 425 dead lift. Set the bar high and keep climbing.


Fail on first post attemp -.-

Close Grip Bench: bar x a lot, 135x15, 225x10, 275x6, 315x3

BB Curls: 95x12, 115x12, 135x9, 155x4—> started as a joke until i realized i could do it -.-

Skull Bashers: 135x12, 135x12, 155x10,155x8

Preacher DB curl: 55x12, 65x10, 75x7

Single Arm DB Tricep Thing: 45x10, 55x10, 55x8

Hammer Curl: Thor does these so I thought I should… ^.^
55x12, 65x10, 80x8 bigger jump because I wanted to dont judge me

Tricep machine: somexsome

Super 8 x 2: vids are split because jimbo sucks at videoing
weights= entire rack for tricep ext, 30’s for tricep kickbacks, 60 for hammers, 95 for first set of EZ bar curls and 115 for the second

Dips: BW x 10 x 2 sets


arm day

Close Grip Bench - 135x15, 185x8, 225x5, 275x1, 135x10

Barbell Curls - 95x10, 115x6, 135x2

Hammer Curls - 45x10, 50x10, 60x6

Preacher Dumbbell Curls - 30x10, 40x6, 40x6

Dumbbell/EZ Bar skull crusher combo - 35 DB each hand x12/70 EZ Bar x10, 35/70x10

Super 8’s - Large bicep and tricep super set that i found online in a John Meadows video. It consists of tricep push down, followed by tricep kick backs, bench dips, EZ bar bicep curl, dumbbell hammer curls & finally rope grip machine curls. We do 8 reps of each excercise (hint super “8”'s) The rope machine curls are cut out of the end of my videos because achilles fucked up -.- so if you wanna see how they are done look at his vids above.

Sucks to hear that you missed the try outs but that just means you’ve got one year to go balls to the wall and get that much better. Gongratsn on the bench and DL PR’s. That’s awesome.

preciate it man and yeah, just gotta go harder and get stronger, a year is a long time and an opportunity to make a lot of progress

Nice lifting fellas. Damn shame about the try outs though, I threw back in HS and it was fun as hell. I’ll be following.