Beastin's Log

Training Training Logs
161

10.18.10: Legs
A1. Deadlift: 3151, 3451, 3651, 3851, 4051, 4251, 4451, 4651, 4851, 5051
A2. Pullups: BW3; set between each dead single
B1. Hack Squat: 270153
B2. Donkey Calves: 20015/14/14
B3. Jump Rope: 100 skips * 3
B4. Reverse Hyper: 100103
B5. Leg Curl: 200*8/7/6

Notes: not happy about deads last 2 weeks because I pulled 525 over summer and couldn’t get it either time…I guess the belt must have helped a lot–that’s the only time I’ve ever used one. Other thing I need to do is find my sweet spot…I think my stance may have been too wide.

162

10.20.10: Horizontal
A1. DB Incline: 65s3, 75s3, 85s3, 95s3, 105s3, 115s2, 85s13
A2. Nautilus Pullover: 1805, 2005, 2205, 2405, 2605, 2805, 3005
A3. Band Pull Apart: 2 blue57
B1. Dips: plus4510, plus709/7, plus4510, BW15
B2. Cable Low Row: 14010, 16010, 1809, 1808, 14015
C1. BB Tri Ext: 555, 755, 955, 1155, 9510
C2. BB Bi Curl: 555, 755, 955, 1155, 95*10

163

10.23.10: Legs

A1. Squat: 2253, 2753, 3153, 3653, 4053, 4452 [PR], 315*25 [PR]
A2. Vertical Jump: 7 sets of 3

B1. Squat: 225203
B2. Leg Press: 270303
B3. Seated Calves: 90*10/8/8

164

10.24.10: Vertical

A1. Seated DB Overhead Press: 65s3, 75s3, 85s3, 90s3, 95s3, 100s3 [PR]…70s15
A2. Pull-Ups: plus253, plus453, plus703, plus903, plus1153, plus1352 [PR]…plus4510
]
B1. Lat Pulldown: “8”*10, "9"10, "10"102
B2. Bradford: 9515/14/13

C1. Delt Triad: 20s14/14/143
C2. Hanging Leg Raises: 2 sets of 8

165

10.26.10: Legs
A1. Deadlifts: 3153, 3353, 3553, 3753, 3953, 4153, 4353, 4553
A2. Pull-ups: BW38

B1. Hack Squat: 27014/14/12
B2. Donkey Calves: 20014/14/12
B3. Leg Curl: 200*8/7/6
B4. Jump Rope: 100 skips for 3 sets

166

10.28.10: Horizontal

A1. DB Incline: 65s3, 75s3, 85s3, 95s3, 105s3, 115s4 [PR], 85s13
A2. Nautilus Pullover: 1803, 2003, 2203, 2403, 2603, 2803, 3005
A3. Pull-Ups: plus253, plus453, plus703, plus903, plus1153, plus1352, plus45*8

B1. Dips: plus4510/10/9, BW15
B2. Cable Low Row: 140103, 120*15

167

10.30.10: Legs

A1. Box Squat: 2253, 2753, 3153, 3653, 3853, 4053, 4253, 4453 [PR], 4551 [PR], 31526 [PR]
A2. Vertical Jump: 9 sets of 3 reps

B1. Box Squat: 225203
B2. Donkey Calves: 200153
B2. Leg Press: 270333

168

10.31.10: Vertical

A1. Military Press: 953, 1053, 1153, 1253, 1353, 1453, 1553, 1653, 1751, 13512
A2. Weighted Pull-ups (narrow, palms facing): BW3, plus103, plus253, plus353, plus453, plus553, plus703, plus803, plus903, plus1003, BW*14

B1. HS Seated Military Press: 45s/side for 15/15/15/15/14
B2. Machine Standing Lat Raise: 60*15/14/14/14/14
B3. Lat Pulldown: "10"155

169

11.03.10: Horizontal

A1. DB Incline: 75s10, 80s10, 85s10, 90s10, 95s8
A2. DB Deadstop Row: 75s10, 80s10, 85s10, 90s10, 95s10

B1. Dips: plus4510, plus5510, plus657, plus558, plus457
B2. Nautilus Pullover: 22010, 24010, 23010, 22010, 20010

C1. Reverse Curl: 50153
C2. Hyperextension: BW152

170

11.05.10: Quads

A1. Leg Press: 54010, 59010, 63010, 68010, 72010, 27050
A2. Hang Clean: 13535

B. Smith BSS: 9010, 14010, 16010, 18010

C1. Step Up: BW153
C2. Jump Rope: 3 sets of 100 skips
C3. Donkey Calves: 200143

11.06.10: Soccer Tourney
Campeones

11.07.10: Vertical

A1. Military: 9510, 10510, 11510, 12510, 13510
A2. Pull-Ups: BW10, plus1010, plus2010, plus309, plus408

B1. Machine Shoulder Press: 12010, 13010, 14010, 15010, 160*10
B2. Lat Pulldown: "8"105

C1. Delt Triad: 3 sets with 20s at 14 reps
C2. Reverse Curl: 50143
C3. Back Extension: BW203
C4. DB Tri Ext: 30s103
C5. DB Bi Curl: 35s73

171

11.08.10: Hamstrings

A1. Hack Squat: 27010, 32010, 36010, 41010, 45010
A2. Hang Clean: 1353*5

B1. Leg Curl: 2007/6/6/5
B2. DB RDL: 45s154
B3. Abductor Machine: 15010, 16010, 17010, 2008
B4. DB Bulg Split Squat: 45s104
B5. Jump Rope: 4 sets of 100 skips
B6. Donkey Calves: 22512*4

Notes: anyone know some good abductor exercises/stretches…mine get extremely sore after playing sports

172

11.10.10: Horizontal

A1. DB Incline: 115s3, 100s10, 100s6, 90s9, 90s7, 80s10
A2. Deadstop DB Row: 115s8, 100s10, 100s10, 90s10, 90s10, 80s10

B1. Jettison Dips: plus4512, BW8; plus458, BW6; plus2510, BW8, plus259, BW6, BW12
B2. Nautilus Pullover: 20010*5

C1. Mech Biceps: 3 sets with 25s
C2. Mech Triceps: 3 sets

173

11.12.10: Legs

A1. Leg Press: 5403, 5903, 6303, 6803, 7203, 7703 [PR], 8103 [PR], 7206, 27050
A2. Hang Clean: 1353, 1553, 1753, 1953, 2153 [PR], 2253 [PR], 1553, 155*3

B. Squat: Front Squat 13520, Back Squat 13530

C1. Leg Press: 27035, 27035
C2. Jump Rope: 2 sets of 100 skips
C3. Step Ups: BW152
C4. Donkey Calves: 27083
C5. Abductor Machine: 10010, 13010

174

11.15.10: worked up to 305102 on RDL (ss with vertical jump); then some leg curls /ss/ donkey calves

11.16.10: worked up to 12010, 1308 on deadstop db rows (ss with db incline press); some pin press /ss/ pull-ups

11.17.10: worked up to 405*8/6/6/6 on squat (ss vert jump); rdl /ss/ hanging leg raises

175

11.18.10: Arms

A1. Dips: plus2520, plus4519, plus7013, plus9010, plus 1156, plus1353, plus908, plus4515
A2. Seated DB Hammer Curls: 30s20, 35s17, 40s14, 45s14, 50s10, 40s16, 30s*20

B. Seated BB Overhead Press: bamboo bar 25s hanging from bands: 14, 15, 13, 10 reps (shakes like hell)

C1. Military Press: 9512/12/10
C2. Preacher Curl: 7511/10/9

176

11.20.10: Upper

A1. BB Supinated Row: 13520, 15518, 17512, 19510, 2158, 19512, 17514, 15516, 13516
A2. BB Floor Press: 13520, 15518, 17510, 1958, 2155, 1958, 17512, 15514, 13516

B1. Blast Strap Push-Ups: 16, 12, 10, 10
B2. Pull-Ups: 9, 7, 7, 6

177

11.21.10

A1. Trap Bar Deadlift: 4053, 4253, 4453, 4653, 4853, 5053
A2. Vertical Jump: 6 sets of 3 reps

B1. Good Morning: 9520, 11515, 13510, 9520, 65*25
B2. Side Bridges: 4 sets of 30 sec/side

178

11.22.10:

A1. Chins: BW18, plus2512, plus458, plus706, plus904, plus705, plus459, plus2511, BW15
A2. Top Half Floor Press(pins): 18518, 20512, 22510, 2458, 2656, 24510, 22512, 205*15

B1. Tri Ext (pins): 6520, 8518, 10512, 1258, 10511, 8520
B2. Bi Curl: 6518, 8514, 10510, 1256, 10510, 8516

179

11.24.10:

A1. DB Row: 90s20, 100s15, 110s12, 120s11, 130s10, 110s13, 85s18
A2. DB Incline: 70s20, 75s18, 85s12, 95s10, 105s6, 85s13, 65s18

B1. Smith Flat Press: 9012, 1108, 9012
B2. Pull-Ups: BW8, plus256, BW8

180

11.26.10:

A1. Front Squat: 2253, 2453, 2753, 2953, 3153, 3353, 3651, 31510, 22520, 13545
A2. Vertical Jump: sets of 3

B1. Step Up: 3 sets of 20 reps / leg (BW)
B2. Reverse Lunge: 3 sets of 20 reps / leg (BW)
B3. Hanging Leg Raises: BW*12/10/10