Beastin's Log

Training Training Logs
81

6.20.10: Quads
Main Lift: Trap Bar Deadlift: 3155, 3555, 39512
Accessory:
A. Leg Press: 45010, 54010, 6308, 59010, 54010
B. Leg Extension Mechanical Drop Set: 80 pounds–10 right only, 10 left only, 10 2/1 right, 10 2/1 left, 10 bilateral
C1. Leg Press: 360152, 27025
C2. Calves in Leg Sled: 36012, 27015, 18015
D1. Step Up: BW132
D2. Seated Calves: 90152

82

6.21.10: Shoulders
Main Lift: Military Press: 1105, 1255, 14010
Accessory:
A1. Military Press: 95105
A2. DB Upright Row: 45s9/9/8/8
B1. Bradford Press: 9510/9/9
B2. DB Lateral Raise: 30s14/14/12
C1. Green Band Rope Pull: 3 sets–12, 14, 12
C2. Mini Band Pull Apart: 3 sets–14, 16, 12
D1. DB Reverse Curl: 40s10/9/8
D2. Cable Triceps Extension: 8014*3

83

6.23.10: Back
Main Lift: Supinated BB Row: 1955, 2255, 25514
Accessory:
A1. Supinated BB Row: 18510/10/10/8/8
A2. Lat Pulldown: 5 sets focusing on scapular retraction (130-110 pounds)
B1. Modified Cable Row: 10010/10/9/9/8
B2. Dip Machine: 5 sets at 120 (~10-12 reps)
C1. Lat Pulldown: 3 sets focusing on scapular retraction (100-90 pounds)
C2. Cable Triceps Pushdown: 13014, 15010, 1707

84

6.24.10: Hamstrings
Main Lift: Box Squat: 2653, 3053, 34515
Accessory:
A1. RDL: 22512/11/11/10
A2. Jump Squat: plus2554
B1. Leg Curl: 1705, 1905, 2105
B2. Seated Calves: 90103
C1. Reverse Hyper: plus5010, plus7010, plus9010
C2. Leg Sled Calves: 360103

85

6.25.10: Chest
Main Lift: Bench Press: 1953, 2153, 2407
Accessory:
A1. DB Incline DB: 70s10/7/6; 65s8/7
A2. DB Incline Fly: 35s8; 30s10/10/8/8
B1. Dips: plus2512, plus258, plus457, plus455, BW8
B2. DB Curls: 45s*8/8/7/7/7

86

6.26.10: Quads
Main Lift: Trap Bar Deadlift: 3153, 3653, 41510
Accessory:
A1. Leg Press: 54010; 6308; 540102
A2. Jump Squat: plus2554
B1. Leg Press: 360203
B2. Calves in Leg Press: 360103
C1. DB Step Ups: 25s132
C2. Seated Calves: 9010*2

87

6.28.10: Shoulders
Main Lift: Military Press: 1203, 1353, 1508
Accessory:
A1. Military Press: 95105
A2. DB Lateral Raise: 30s14/14/14/12/12
B1. Bradford Press: 9510/9/8
B2. DB Upright Row: 30s93
C1. Reverse Fly: 9083
C2. Hammer Curl: 40s10/10/9
D1. Band Rope Pull: 14/12/12
D2. Triceps Extension: 150*10/9/9

88

6.29.10: Back
Accessory:
A1. Lat Pulldown: 100105
A2. Sup BB Row: 13510/10/10/9/9
B1. Lat Pulldown: 100105
B2. Modified Cable Row: 10010/10/10/10/8
B3. Dip Machine: 120104
C1. Hanging Leg Raises: 3 sets of 8
C2. Triceps Extensions: 130*14/12/12

89

7.01.10: Hamstrings
Main Lift: Box Squat: 2855, 3253, 36512
Accessory:
A1. RDL: 22512/12/11/10/10
A2. Jump Squat: plus2555
B1. Reverse Hyper: 5010, 3 bands19/15, BW15
B2. Leg Sled Calves: 27010*3

90

7.02.10: Chest
Main Lift: Bench Press: 2005, 2253, 2508
Accessory:
A1. Incline DB Press: paused @ bottom–65s10/9/7; no pause–65s10/9
A2. Incline DB Fly: 30s10/9/9/8/8
B1. Dips: plus2512, BW9; plus259, BW7; plus257, BW6
B2. Seated DB Curls: 45s83

91

7.04.10: Quads
Main Lift: Trap Bar Deadlift: 3455, 3953, 4359
Accessory:
A1. Leg Press: 540104
A2. DB Row: 10010/9/9
B1. Leg Press: 36020/19/19
B2. Calves in Leg Sled: 3609/8/8
B3. DB Step Up: 20s103

92

7.05.10: Shoulders
Main Lift: Military Press: 1205, 1403, 1606
Accessory:
A1. Military Press: 10510/10/10/9/9
A2. Pull Ups: 10/10/8/8/7
B1. Bradford: 95103
B2. Lateral Raise: 30s143
C1. Band Rope Pull: 10/10/10
C2. Band Pull Apart: 14/14/14
C3. Pinwheel Curls: 55s103

93

7.06.10: Back
Main Lift: Rack Pull FSR (3 reps): 365, 385, 405, 425, 455, 475, 495, 515, 545, 565, 5851
Accessory:
A1. Lat Pulldown: 10012/10/10/10/9
A2. Sup BB Row: 13512/10/10/9/8
B1. Modified Row: 100102
B2. DB Triceps Extension: 1009*2

Notes: did rack pull force spectrum ramp to get max to do 5/3/1 calculation–will replace sup bb row with rack dead for cycle III; start deload week of cycle II on thurs (7/08)

94

7.08.10: Hamstrings Cycle II Week IV (Deload)
A1. Free Squat: 1555, 1955, 23553
A2. DB Standing Calf: 303/4/5/5/5
A2. Hanging Leg Raises: 5 sets of 8
B. “Cosgrove Complex” (all BW): 20 rep squats, 10 rep jump squats, 8 rep isometric squats – 5 rounds as quickly as possible
C1. Leg Curl Mechanical Drop Set: 7010/10/10/10/10 (R only, L only, 2/1 Right, 2/1 L, bilateral); 709/9/9/9/9
C2. Donkey Calf Raise: 13015/13

95

7.09.10: Chest Cycle II Week IV (Deload)
A1. Bench Press: 1205, 1405, 1605/5/5
A2. DB Hammer Curl: 503/4/5/5/5
A3. Turkish Get Up: 306/6/6/6
B1. Semi-Supinated Pullups: BW520
B2. Dips: BW520
C1. Blue Band Biceps Curl30
C2. Blue Band Triceps Extension*30

96

7.11.10: Quads
A1. Trap Bar Dead (Elevated Handles): 1955, 2405, 2855/5/5
A2. Standing DB Calf: plus304/4/5/5/5
A3. Hanging Leg Raises: 5 sets of 8
B1. Jump Rope: 100; 100; 100
B2. Leg Extension Mechanical Drop Set: 2 sets at “6”
B3. Calves in Leg Sled: 270132

Notes: going to start using elevated handles for all trap bar deads…worried about going up so high in reps with normal depth

97

7.12.10: Shoulders
A1. Military: 705; 855; 1005/5/5
A2. DB Lateral Raise: 30s5/5/5/5/5
A3. Planks: 5 sets of 30s
B. “Fran” 45 pull ups & 45 push presses in 3:54 (20, 12, 7, 6) [Real pullups]
C1. Machine Shoulder Press: 10010, 11010, 1209
C2. Band Pull Aparts: 15/14/12
D1. Band Face Pulls: 14/12/12
D2. Triceps Pushdown: 10014, 12012, 14012

98

7.13.10: Back
A1. Rack Dead: 2255, 2755, 3155/5/5
A2. Hammer Curl: 50s55
A3. Situps: 5 sets of 10
B. “Warrior Challenge” 1 min push-ups, chin-ups, sit-ups, dips w/ 15 sec b/w–60 pushups, 25 chins, 33 situps, 25 dips (143)
C1. BB Supinated Row: 13510/9/8
C2. Lateral Pulldown: 8012/10/10
D1. HS High Row: 90/side83
D2. Band Curls: 242
D3. Band Triceps Ext: 24*2

99

7.15.10: Hamstrings
Main Lift: Box Squat: 2655, 2955, 33516
Accessory:
A1. RDLs: 22510/10/10/8
A2. Jump Squats: 2554
B1. Leg Curl: 2005, 2105, 2105, 2005
B2. Donkey Calves: 15015, 2508/8, 2259
C1. Reverse Lunge: 22583
C2. Donkey Calves: 2258*3

Notes: going to do the BBB style of 5/3/1 from now on for all days

100

7.16.10: Chest
-Worst workout ever
-Apparently have a Pavlovian response w. my ipod–I am ready to train when it is on. I forgot it at my house this morning and proceed to have a terrible workout–I’m assuming because my mind wasn’t right…but that’s an excuse and excuses suck
-I am also going to lift both days of the weekend, and take tues/fri off
-With all this in mind…my new schedule, starting tomorrow and not sucking

Sat: Quads
Main Lift: Trap Bar Dead
Accessory:
A. Trap bar deads: 5*10 @ 315 ss w jump squats
B. Leg Press: 5 sets ss calves in sled
C. Step Ups (3 sets) ss donkey calves

Sun: Shoulders
Main Lift: Military
Accessory:
A. Military: 5*10 @ 105 ss lateral raises
B. Machine Shoulder Press: 5 sets SS band pull apart
C. Band Face Pull 3 sets ss curls

Monday: Back
Main Lift: Rack Dead
Accessory:
A. Rack Dead: 5*10 @ 315 SS Hanging leg raises
B. Lat pulldown (5 sets) SS Triceps extension
C. BB row (3 sets) SS pinwheel curls

Tuesday: off

Wednesday: Hamstrings
Main Lift: Box Squat
Accessory
A. Box Squat: 5*10 @ 245 SS jump squat
B. Reverse Lunge (5 sets) SS donkey calves
C. Leg Curl (3 sets) SS planks

Thursday: Chest
Main Lift: Bench
Accessory:
A. Bench: 5*10 @ 165 SS pull ups
B. DB Incline (5 sets) SS DB Curls
C. Dips (3 sets) SS planks

Friday: off