July 24th
Dumbell bench
60x10
100x10
100x10
110x10
120x7(pr)
seated barbell shoulder press
140x12
160x10
190x6
tricep burn out with rope (30 rep set)
70
90
v-bar push downs
120x20
120x20
rope push downs
90x12
90x12
90x10
90x10
crunches
50
25
50
incline sit ups
20
7/24
db bench
60x10
100x10
100x10
110x10
120x7 (PR)
barbell shoulder press seated.
140x12
160x10
190x6
tricep 30 rep rope burn out
70 pounds
90 pounds
v-bar push down
120x20
120x20
rope push down
90x12
90x12
90x10
90x10
crunches
50
25
50
incline sit ups constant muscle tension
20
7/25
Olympic Style Full-Squat
140x10
230x15
280x10
320x3 (easy)
350x2
leg press
4 plates per side x10
5 plates per side x10
6 plates per side x10
calf raises (good stretch)
90x15
90x15
90x15
Just did chores and drank all weekend lol. considering im trying to slim down a bit i shouldnt be doing that i think lol.
july 29th
squats wide stance
140x10
320x5
350x3
370x3 (pr?)
leg press
140x20
230x20
315x20
405x20
500x15
donkey calf raises
115x20
115x50
july 30th hit the bag for a while and did some curls just for fun.
I also went for a short swim right afterwards.
I believe I pulled or strained my left lat. Its pretty dam sore. Not the good sore. I’m hoping when i wake up tomorrow morning It will feel better.
July 31st.
Yeah, I did some real damage to my left lat muscl yesterday somehow. I worked out anyway and it wasn’t to bothered.
dumbbell bench
60sx10
90sx12
100sx12
100sx10
110sx5 or 6, workout partner maid me laugh.
rope tricep pushdowns
90x10
100x10
120x10
120x10
150x10
machine press for chest
4 plates per side x10
4 plates and a 35 per sidex5
samex5 with low grip
crunches
1x50
incline sit ups x 20
cable flys
40x15
40x15
40x15
the lat bothered me a little bit but not too to much. im gonna go a lil easy tommorow too and let it heal up this weekend
yesterday i had a decent ME workout on bench with some bords involved. no pr’s or anything but a good one.
August 5th 2008
Deadlifts. NO straps and our bar was…less then approprate.
135x10
225x6
315x6
315x7
315x6
405x0 (grip)
leg press
135x20
225x20
315x20
405x15
shrugs (no straps)
230x15
230x15
230x15
230x15
230x15
back raises
mex15
35 back of the headx10
35x10
35x10
seated calf raises
3 platesx20
3 plates and a 35x20
same, x 20
Kroc row
80x25 right hand
80x20 left hand
felt the rows AND the back raises like CRAZY. omg. It was pretty insane I felt good and intense. After today I just came home and drank some cell-mass and layed in the sun for like half an hour all depleted and sore.
august 7th
Dumbell bench press
60x15
100x12
100x12
120x5
120x7 and one forced rep (PR)
60x20
rope push downs
90x15
90x15
90x15
90x15
90x15
speed bench
135x6
135x6
135x6
10 10’s (10 secs of rest between sets)
135x1
135x2
135x3
135x4
135x5
135x6
135x7
(20 secs 0f rest)
135x8
135x9
(30 secs of rest)
135x10
Cable Cross-overs
50x15
50x12
Standing high cable fly
20x15
20x12
dumbell side lateral raises
20x15 super set 25 crunches
20x15 super set 25 crunches
20x15 super set 25 crunches
decline sit ups with 25 pound plate on forhead.
25x10
25x10 (felt great)
Well It didnt occur to me until half way through the workout that we could really use some speed work. Other then that this was pretty fun and felt great. I’m looking better all the time. I’m weighed in at 235 pounds today and I look like a larger harder version of myself at 215 during wrestling. So I’ve gained muscle and a lil fat. I’m watching my diet a bit closer lately. I have an all-raw meet planned for the spring at GSU (my new college.)
Not bad for a 19 year old with no guide.
Beale
bench press (new compititon bar)
135x10
235x10
235x10
285x4
300x3
315x1
325x1
bord press
225x1, 3x1bord,3x2bord, 3x3bord
235x1, 2x1bord,2x2bord,3x3bord
t bar row
90x15
90x15
135x10
135x10
incline dumbell press
80x10
80x12
100x9 (super hard)
lat pull down
170x10
170x10
170x10
incline cable flys
40x15
50x10
cable cross overs
50x15
50x12
low pully cable cross over
50x10
50x10
dips
mex10
mex10
mex10
mex10
mex10
Intense today. Had some other guys in there and we all tore it up. Felt great. I want that bench press to go up some though. I really feel like i could be at 350 right now.
Work hard. Work Really hard. Then ask a question or two,
BEALE
today.
squats with olympic stance
140x10
230x10
320x2 (dumped bar on 3 had to get psyced up)
320x3
320x3
320x3 easy set.
230x10
barbell lunges
135x12 strides
135x12 strides
seated calf raises
3 plates x 20
3 plates x 20
3 plates x 20
3 plates x 20
3 plates x 20
back raises(weight on back of head)
35x12
35x12
I could have done better if I had a workout partner. I strained a glute just a tad. But other then that I feel good.
-Beale
Aug. 16 arms
dumbell curls
25sx20
30x15
40x12
super set with
rope tricep extentions
47.5x15
60x12
60x12
barbell cursl
105x8
110x6
110x6
super set with
skull crushers
100x8
100x8
100x8
machine curls
115x15
115x15
115x15
115x10
dips
mex15
mex20
mex15
20 minutes of fast walking on a tredmill 
I just moved. New School. New town. It should be a trip. Georgia Southern University is a big school (for me, my highschool had all of 1000 people in it and last year at mercer had 5000. this one has about 15,000)
-On the grind
Beale
August 18
bench press
135x10
225x12
275x4
275x5
280x3
295x3
305x3(a lil hard on 3 but 1 and 2 were cake)
high CABLE rows
50x15
60x12
67x10
74x8
85x5
(THESE ARE REALLY HEAVY COMPARED TO MINE!)
incline dumbell press
70x12
70x12
70x12
pull ups
medim grip 8
close nuetral 7
close nuetral 4
dips
mex15
mex15
mex10
russians (leg raises with parntner throwing legs in random directions)
This workout was done pretty quick. Im a little stronger then my roomate on bench. Which is awesome cus hes bigger then me.
Looks like paradise.
-Beale
August 20th
deadlift (no straps, but plenty of chalk)
135x8
225x6
315x6
405x1(hahaaha grip is better)
425x1(easy)
445x1(Raw PR)
calf raises on hack squat
315x20
315x15
back raises with 25 pound plate
15
15
15
I felt good. But dam if deadlifts heavy don’t take it out of me. I WAS working with limited time today so my accessory work was pretty short. (had to get to class lol) 445 was a pr for me without straps. the chalk helped a good bit. The grip didn’t even feel like an issue. i haven’t pulled anything over 405 in weeks (lost my straps for 2 weeks) 445 was a 15 pound jump over the last raw pr in dL so i must be doing something right.
Yeah its like that
Beale.
august 22
squats medium stance low
135x10
225x6
315x5
315x5
335x3 (easy for 3)
225x10
power cleans
200x3
200x3
200x3
200x3
200x3
back raises
25x10
this was quick. i didnt have much time to workout. the squats felt really light i took them down slow and got below parallel. felt great considering squat is my worst lift.
-beale
8/25
bench press
135x10
225x12
275x5
285x4
285x5
315x2
dumbell rows
85x10
90x10
90x10
incline benchpress
135x15
225x4
225x3
225x3
pull downs
85x15
85x15
85x15
machine crunches vertical
30x20
30x20
30x20
8/26 dead day
deadlift (just a belt and some chalk)
225x6
315x6
405x3
405x3
405x3
405x4 (PR and had more in the tank)
hamstring curl
45 per leg x 10
45 per leg x 6
back raises with 25 pound plate behind the head
25x10
25x10
august 28 2008
dumbell bench press
60sx15
90sx12
100sx10
100sx8
seated barbell press
135x12
185x3
135x6
pull ups medium group
15 with some cheat
8
dips
mex20
mex15
mex15 easy
planks 20 sec super set 25 crunches
plank 20 secounds super set 15 leg raises
plank 20 secs super set 25 crunches super fast.
august 29th
squats
135x10
225x6
315x6
315x6
355x3 (more in tank)
hack squat-calf raises
295x20
295x30
305x50
shrugs
225x20
295x12
305x10
power cleans
200x3
200x3
hang cleans
200x3
weighted decline situps (weight on forhead)
35x12
35x12
35x14 PR
august 30th
dumbell curls
30sx20
40sx12
55sx10
seated tricep extention (bb)
65x20
90x15
100x15
110x10
straight bar curl
90x12
90x12
90x12
reverse grip one hand cable tricep extention
22.5x20
22.5x20
22.5x20
35x6
-they closed up the gym on me today that kinda sucked. still got a good pump though.