2.26.11
Weight: 170
Total Dips between sets: 49
Deads:
3x260
3x300
7x335
10x195
10x195
10x195
10x195
10x195
Hanging Leg Raises:
6xBW
6xBW
6xBW
6xBW
6xBW
Bi’s:
DB Preacher Curls: 8x20’s 8x20’s 8x20’s
Strict Wall BB curls: 10x45 8x55 6x65 20x35
Supinated DB curls: 10x15’s 10x20’s 10x25’s
Anti-Lateral Flexion Abs: One-handed farmers walks: 80lb DB. 2 sets. 30 sec
Beast
2.28.11
Weight: 169
Total Pullups between sets: 36
Bench:
3x145
3x165
5x185
10x130
10x130
10x130
10x130
10x130
BB Rows:
10x95
10x115
10x135
Kroc Rows: 15x85
Shoulder Shocker: 1 set, 25 lbs plate, 12.5 dbs
Anti-Extension Abs: Ab Rollouts, 2 sets, 15 reps per set
3.2.11
Weight: 173
Total BW Dips done in between sets: 67
Squats:
3x190
3x225
6x245
10x135
10x135
10x135
10x135
Leg press: 1 Drop Set: 20x270, 10x180, 10x90(3 sec neg)
Leg Curl:
10x90
10x90
10x105
SLDL:
8x145
8x145
Shoulder Shocker: 2 sets, 25 lb plate, 10 lb db’s
Anti-Rotation Abs: Pallof Press, Kneeling; 10x50, 10x60
Beast
3.3.11
Weight: 173
Total BW chins between sets: 37
Military Press:
5x100
3x115
4x130
10x95
10x95
10x95
10x95
Incline DB Press (45 degree) 12x60’s, 15x60’s
Pullups
10xBW
7x25 BW
4x45 BW
4x55 BW
15xBW
Biceps Peak:
DB preacher curls: 8x20’s, 8x25’s, 8x30’s
Strict Wall BB curls: 10x45, 8x55, 6x65, 20x30
Supinated DB Curls: 10x30’s, 10x30’s, 10x30’s
Anti-Lateral Extension Abs: Farmers Walks; 80 lbs DB, 3 sets, 30 sec per side
Beast
3.4.11
Treadmill Work: 1.5 miles, 14 min, 0.5 incline
Basketball: Shot around for 30 min
3.8.11
Weight:168
Total Dips between sets: 27
Deads:
5x280
3x325
4x355
10x205
10x205
10x205
10x205
Hanging Leg Raises:
6xBW
6xBW
6xBW
Bis: DB preacher curls: 8x25, 8x25, 8x25
Strict Wall BB curls: 10x45, 8x50, 6x55, 20x35
Supinated DB curls: 8x30, 8x30
Anti-Extension Abs: 2 sets; 10 reps each
Beast
I heard my name being called. What is the meaning of this? There is only ONE Beast, and that is ME!!
Good stuff in here. Keep putting in work, man. All the best to you and your fam.
[quote]Beast27195 wrote:
I heard my name being called. What is the meaning of this? There is only ONE Beast, and that is ME!!
Good stuff in here. Keep putting in work, man. All the best to you and your fam.[/quote]
Haha. Didn’t mean to call you out. I appreciate the encouragement! Hope all is going well for you Beast!
3.9.10
Weight: 170
Total BW Pullups between sets: 11
BB Bench:
5x155
3x175
4x195
10x140
10x140
10x140
10x140
10x140
BB Rows:
10x115
10x125
10x135
10x145
Anti-Rotation Abs: Pallof Press: 10x60, 10x70
Baby Beast
3.11.10
Weight: 170
Total BW Dips between sets: 41
Squats:
5x205
3x235
3x260
12x145
12x145
12x145
Leg Curls:
10x90
10x105
10x105
Shoulder shocker: 25lb plate, 10 db, 2 sets
Anti-Lateral Flexion Abs: 1 arm farmers walks, 80 lb, 2 sets
3.14.11
Start of Deload Week
Military Press:
5x55
5x65
5x75
Treadmill: 1 mile, 6.5 mph, 0.5 incline
I was wuper tired and wore down from a long weekend of work.
3.15.11
Deadlifts:
5x150
5x185
5x225
I had some extra energy today so I supersetted BW dips and BW pullups. In 15 min: 114 dips, 78 pullups
Treadmill work AM: 30 min, 3.0 mph, 12 incline
Basketball: 1v1 30 min
3.16.11
AM: Treamill: 50 min, 3.0 mph, 11 incline
3.17.11
AM: Treamill: 30 min, 3.0 mph, 11 incline
Basketball: 1v1 30 min
3.18.11
Weight: 168
AM basketball: 1v1 30 min
Bench:
5x80
5x100
5x125
Squat:
5x110
5x135
5x165
Wall climb: 1 set, 3 reps
Glad the Deload week is over. Looking forward to getting back to lifting on monday!
How bout posting the results from your basketball games? lol
Back to the grind on monday…
Lol. My buddy won the first two and I won the third. Lost both 2v2 games today. I have to take it to the rack more often when my 3 ball isn’t falling.
3.22.11
PLP=11
AM: Treadmill: 50 min, 3 mph, 11 incline
2v2 basketball 30 min
Weight: 171
BW chins between sets: 41
Military Press:
5x90
5x105
7x120
10x90
10x90
10x90
10x90
10x90
Pullups:
10x0
9x25
5x35
5x45
10x0
Shoulder Shocker: 2 sets, 25 lb plate, 10 lb db
Anti-Extension abs: Ab BB rollouts, 3 sets, 10 reps
3.23.11
PLP=12
Weight: 170 lbs
Total bw dips between sets: 55
Deads:
5x275
5x320
6x360
10x185
10x185
10x185
10x185
10x185
Hanging leg raises:
6xbw
6xbw
6xbw
Biceps: db preacher: 8x25s, 8x30s, 8x25s
Strict wall bb curls: 10x45, 8x55, 6x65, 20x35
Supinated db curls: 8x30, 8x30
Anti-rotation abs: pallof press: 15x50, 10x60
3.24.11
AM: bball. 1v1 I won both
2v2. Won 2, lost 1
PLP= 13