T Nation

Beast Mode

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