Bealedozer's Training Log.

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I had no IDEA where else to post this. I came to the realization that I’m on T-Nation almost every dam day so why not put my log on here. (i keep forgeting to do it in my notebook)

Ok here we go.

10/13/07

Reverse band Squats (medium small bands) to 12" box.

135x3
225x3
280x3
310x3
340x2
360x2
(belt on)
410x1
410x1
430x1 (got tunnel vision, real hard)

GHR’s
3 sets of 6,10, and 8.

leg extentions

100x15
150x12
150x10

lunges 1 set to failure no weight

10 leg raise superseated with 10 super kickers superseted with crunches to failure (50,20) for 2 sets.

had to rush at end cause the gym was closing.

any Q’s or comments go ahead. I just needed a nw place 2put my log.

2

8/15/07

Today was one of those rare occasions where I was forced to work out in a strange and unfamiliar gym. I still tried to get what I wanted done but I had NO gear (not even my belt) and no workout partner.

ME bench plus accesories
bench press
135x3
225x3
275x3
285x3
305x3
315x3
325x1

Dumbell press
60sx15
70sx15
80sx10

side lateral raises, arms 90 degrees.

15sx25
20sx12

rowing machiene (alternating grips, high low, short rest)

130x15
130x12
130x12
130x10

fly machine

165x10
205x15
205x15
205x12
205x10

tricep push down

100x10
100x10

db curls (strict form, 45 sec rest)

30sx10
35x10
40x10

That pretty much sums it up. I was deprived of alot of my favorite equipment (like my t-bar row) I still managed to salvage a pretty good workout out of a bad situation.

peace.

3

Good work bro. What weight are ya?

We’re gonna need a journal section around here soon!!

4

your right. we will. I’ve gotten fatter i’ll admit. about 235-230. Its creeping down becasue of wrestling. (which isn’t a bad thing by anymeans) I’m in college and never competed in a meet but I’m using a bastardized westside program just for the sake of increased power. (the volume is kinda low which I need becasue of the wrestling)

5

8/16/07

no weights.

Wrestling practice for an hour and a half. Tuff one today.

Mad at myself for making a poor diet choice (krispy cream donuts). Losing weight is tuff for me.

holla.

6

8/17/07

1 hour of wrestling practice

ME legs

squat

135X3
240X3
280X3
320X3
(medium small bands on)
365X3
410X1

hyper-extentions w/10 pound weight behind head.

10
12
10
13
12

Glute-ham raise machine sit ups SS with leg extentions.

15 and 150X15
15 and 150X12
15 and 150X10
15 and 150X15

leg rases super setted with crunches.

10 and 30
10 and 30

sled drags, elt fts sled with two plates. (draging with belt, draging backwards)

set one 80 yards
set two 40 yards
set three 50 yards (tuff)

note, used wide stance to hit quads harder.

all in all a good day considering I had to practice BEFORE I got to lift with no food in between. Cals nice and low today without sacrificing to much protien. great day.

7

10/18 (pr today)
Upper body assistance day.

Floor press

140x3
230x3
230x5
230x5
230x5
230x5
230x5
230x6
230x5

dumbell seated “power cleans”

25’s x 15
30’s X 15
30’s X 15

Dumbell bench press

70’s X15
80’sX15
90’sX15
100’sX15 PR!!!

db side laterals

25’s X 15
35 X 10

Wide grip pull ups

6 x bodyweight
6 x bodyweight

close grip pull ups

6 x bodyweight

abs,

crunches, 1 set to 50, 1 set to 30.
leg raises (12) SS with crunches (20) for 3 supersets.

no wrestling practice, got cancelled for some reason.

food intake: decent to moderatly good. too many cals in my opinion.

peace.

8

10/19

sumo deadlift day.

I’ve NEVER pulled sumo style before. This was a cool day.

140x3
230x3
320x3
375x3
(belt on)
410x1
(straps on)
430x1
450x1

so this was a decent day, until that night, where i became violently ill. I’ll be out of it for a litle while. I puked 7 times in less then 10 hours. Not to mention I STILL have the shits.

and sience i puked up all the food i ate my muscles fot NO protien to rcover from the deadlifts until about 8 o clock tonight (chicken noodle soup)

i’ll be back.

9

it’s sunday. no training sience the virus. I’m down about 8 pounds. It sucked. BUT on the bright side I’m recovering alot quicker then everyone else who caught it. (it was going around)

10

10/22

Hour and a half of wrestling practice.

Upper body MAx effort.

Bench Press

135x3
185x3
225x3
265x3
285x3
295x3
305x2
315x1

Blast strap reverse flies SS with fat man pull ups.

4x6-10 for all

tricep death with 135 (i was tired) for 2 sets.

3,3,3,12

thats about it. Wrestling is killing me.

im out.

11

Workouts lookin solid, how have your gains been since you started westside?

12

[quote]Uber N3wb wrote:
Workouts lookin solid, how have your gains been since you started westside?[/quote]

they’d be steller if i wasn’t wrestling and doing all this exesive cardio. bench went up ALOT. like i was doing 275X3 2 monthes ago now im at 300-315x3 depending on how i feal.

10/25/07

bar off back legs day.

Leg press

465x15
500x15
500x15
600x12
700x8
800x6

(had a long pause here…i’m a genius and i flipped the dam machine by taking all the weight off of one side first)

GHR’s

bodyweight 3 sets of 8

leg extentions one giant drop set each poundage to failure (was usually 10-15) with about 3-10 secs between each.

190
150
120
100
80
80

Leg curls

120x12
120x12
120x10

good dam day considering it was late and i was tired from a 2 hour wrestling practice.

peace.

13

10/26

Upper body high rep assistance

Dumbbell Bench press

100’sX12
100x10
90x10

t-bar row superset with seated dumbbell power cleans, 3 sets of 8-12

t-bar= 3 plates
db powercleans= 25 pound dumbbells.

dumbell side lateral raises

35’sx 12
35’sx12

push ups (about 30 secs rest between)

15 on 12 inch box
15 on 24 inch box
15 on 36 inch box
15 on 24 inch box
15 on 12 inch box.

crunches 2 sets of 50
leg rasies one set to failure

peace.

14

Damn that is a prety big jump in your bench.

If your still in highschool you must be kicken some ass in wrestling with how strong you are.

15

I’m a freshman in college. I am still wrestling though.

16

10/28/07

A quick workout ( time restrained, gym was closing soon)

Benchpress (limited rest, about a minute)

135x3
225x5
275x5
295x3
295x3
295x3

t-bar rows (again limited rest)

2 platesX15
3 platesX10
4 platesX5
2 platesX12

dumbell overhead press(seated, limited rest)

65’sX15
80’sX10
90’sX6

weighted crunches legs on bench, (25 pound plate 30 secs rest)
15
20
20

15 minutes of cardio post workout (racket ball)

dozer

17

10/29

Olympic squats close stance

230x5
280x3
300x3
300x3
320x3

hyper extensions with 10 pound plate

3 sets of 15

leg extentions super drop set (no rest)

190x15
150x15
120x12
100x15
80x10

seated calves

3 plates 3x15

incline sit ups

2x25

leg raises (10) super seted with crunch (25) for 2 sets

weighted crunches legs on bench, 25 pound plate

3x20

18

so heres whats been going on. I’ve only had time to lift once sience the last post (on sunday) and It was pretty sorry considering I was hurting from head to toe from a wrestling tournament the day before. I have another this weekend. My body is fealing like shit. Both shoulders hurt. Partially hyper-extended elbow AND major mat burn.

this sucks.

but its better then last year (i went the whole wrestling season without touching any iron)

peace.

19

P.S

I’m sick of eating subway every dam school day.

20

[quote]bealedozer wrote:
so heres whats been going on. I’ve only had time to lift once sience the last post (on sunday) and It was pretty sorry considering I was hurting from head to toe from a wrestling tournament the day before. I have another this weekend. My body is fealing like shit. Both shoulders hurt. Partially hyper-extended elbow AND major mat burn.

this sucks.

but its better then last year (i went the whole wrestling season without touching any iron)

peace.[/quote]

As long as your winning, or getting better its worth it.

Personaly Im wouldnt do something unless I thought I could be the best at it… and I would get my ass handed to me by alot of people in my state so fuck it.

Rest up.