Beastin's Log

Training Training Logs
201

12.26.10: Advanced GVT Day 6

A1. Top Half Overhead Press: 195410
A2. Seated DB Hammer Curl: 55s410

B1. Reverse Grip Cable Tri Pushdown: 17018, 19014, 2109
B2. Preacher Curl: 8510/9/8
B2. Farmers Walks: 120s60 steps3

202

12.28.10: Advanced GVT Day 7

A1. DB Incline Press: 100s310
A2. Pull Ups: plus80310

B1. Deadstop DB Rows: 120s*15/14/13
B2. Feet Elevated Double Med Ball Push Ups: 20/18/15 reps

203

12.29.10: Advanced GVT Day 8

A1. Box Squat: 385310
A2. GHR: BW310

B1. DB Walking Lunges: 30s50 steps3
B2. Jump Rope: 200 skips*3

204

12.31.10: GVT Day 9

A1. Top Half Overhead Press: 205310
A2. Seated DB Hammer Curl: 60s310

B1. Cable EZ Bar Pushdown: 1109, 99122
B2. Preacher Curl: 7515, 8510, 958
B3. DB Farmers Walk: 120s60 steps3

205

1.02.11: Adv GVT Day 10

A1. DB Incline: 95s510
A2. Pull Ups: plus 65510

B1. Double Med Ball Feet Elevated Push Ups: 22, 18, 14 reps
B2. DB Row: 125s*15/14/12

206

1.3.11: Adv GVT Day 11

A1. Safety Bar Box Squat: 365510
A2. Vertical Jump: plus2535, BW35

B1. Good Morning: 65202
B2. Donkey Calves: 400202
B3. Adductor Machine: 200202

Notes: hopefully my vid of 6th set of 365 loads…I can only get better from here on out though (angle wise on the vid)

207

Welp…can’t get the vid on my log, but it’s on youtube:

208

better angle next time!

209

1.05.11: Adv GVT Day 12

A1. Top Half Overhead Press: 195510
A2. Seated DB Hammer Curl: 55s510

B1. Cable EZ Bar Reverse Grip Tri Pushdown: 13020, 170162
B2. Cable EZ Bar Curl: 13016, 17092
B3. Farmers Walk: 120s60 steps2

Vid of 7th set of top half ov press:

210

1.07.11: Adv GVT Day 13

A1. DB Incline: 100s410
A2. Chins: plus80410

B1. Blast Strap Feet Elevated Push Ups: 20, 20, 16 reps
B2. DB Rows: 130s*14/12/11

Vid of chins–plus80*4

211

1.08.11: Adv GVT Day 14

A1. Safety Bar Box Squat: 385410
A2. 10 sets of 3 reps of vertical jumps or broad jumps

B. Rack Dead from below knees: 3655, 3855, 4055, 4255, 4555, 4755

212

1.10.11:

A1. Top Half OV Press: 1553, 1753, 1953, 2153, 2253, 2353, 2453, 2553, 2653, 2753, 2853 [Vid]
A2. Pull Ups: BW3, plus253, plus453, plus703, plus903, plus1153, plus1253, plus1352/2, plus1005/4

B. Clean & Press: 1353, 1853, 205*3

Vid of Top Half OV Press: 285*3

213

Been pretty beat up since monday…right shoulder/arm is jacked up

1.11.11:

A1. Rack Deads Below Knees: 3653, 3853, 4053, 4253, 4553, 4753, 4953, 5151
A2. Broad Jump: sets of 3 b/w rack dead sets

B1. Good Morning: 4520, 6520, 8520, 9515
B2. Leg Curl: 2055/4, 1954, 185*4

1.13.11:

A1. DB Incline: worked up to 1154, then 1057
A2. T-bar row: worked up to 225*8

B1. BS Feet Elevated Push-Ups: plus4512/11/10
B2. Chest Supported BB Row: 13512/12/11

214

I like you doing GVT, I don’t remember seeing vids when you did 5/3/1 ;D

Everything, absolutely everything, is completely wicked.
And I’m going to try the top half OH press, your weights inspired me lol.

215

1.15.11

A1. 15.5" Box Squat: 2253, 2453, 2653, 2853, 3053, 3253, 3453, 3653 – put the box much lower this time after seeing how my last vid looked…need to keep working on agility (Defranco’s Agile 8)
A2. Vertical Jump: set of 3 between each set of box squats

B1. 15.5" Box Front Squat: 22512, 2755
B2. 15.5" Box DB Step Ups: 20s102
B3. Deadman Raise: BW10, plus510

Notes: going to focus on legs, back, and push-ups for awhile (~1mon)to hopefully allow my right shoulder to heal…keep on changing my workout to try and work around my shoulder

Nikki: gracias! Got a flip video recorder thing for Christmas. The top half press is one of the only pressing movements I can do pain-free right now and I can load it up! Hope you like it.

216

Yeah, that press sounds like it’ll be good for my ego.

Take care of your shoulder, 'kay?
And for some reason I just saw your farmer walks… sigh
I feel so small.

217

1.17.11:

A1. Safety Bar Box Squat: 2053, 2253, 2453, 2653, 2853, 3053, 3253, 3453 [Vid]
A2. Broad Jump: set of 3 in between sets of squatting

B1. Safety Bar Front Squat: 24520, 29510, 3353
B2. Good Morning: 4520, 65202

218

1.18.11:

A1. Blast Straps Feet Elevated Push-ups: plus458, plus708, plus1007/7/6, plus2515
A2. Bent Over Sup BB Row: 1558, 1758, 1958, 2158, 2356, 13520

B1. Nautilus Pullover: 18010, 20010, 220102
B2. Lat Pulldown: 10010, 11010, 12010, 10015
B2. Double Med Ball Feet Elevated Push-ups: BW*15/13/12

219

Uhm, wow. Where do you put the extra weight for the elevated push-ups?

220

1.20.11:

A1. Safety Bar Front Squat: 2453, 2653, 2853, 3053, 3253 [vid], 3453
A2. Vertical Jump: sets of 3 in between sets of A1

B1. DB Step Up: plus50202
B2. Side Bridge: 30sec/side*2

C1. Donkey Calves: 40520
C2. Adductor Machine: 21020
C3. Abductor: 60*20

Vid of 325*3 front squat:

Nikki: I put the weight plates (25, 45, or 100) on my upper back…I’ll probably get a vid tom of plus100…it will most likely be my main pressing movement until my shoulder feels better