neil's workout 8/23/10 183 18.6%

deads with fat ball grip with 50
sets 3 reps 34
v 1700
t 7:00
d 242

kb rows with 20kg
sets 4 reps 44 per hand
v 3872
t 11:00
d 352

bup 26
sets 4 reps 45 per hand
v 2340
t 16:00
d 146

russian twist 35
sets 8 reps 115
t 28:00

neil's workout 8/19/10

renegade rows plus pu with 16kg's
sets 4 reps 41

super set

russina twist with 35
sets 4 reps 46
total time 15:00

pinch plate rows with 31
sets 3 reps 33
v 2046
t 7:00
d 292

kb rows with 24 kg
sets 3 reps 36
v 3816
t 8:00
d 477

neil's workout 8/12/10

2 inch v bar 115
sets 5 reps 20 both hands
t 11:00

kb rows with 24kg
sets 6 reps 72
v 7632
t 11:00
d 693

dips on floor on bar
sets 4 reps 69

super set

kb hunch deads 16kg
sets 4 reps 60
v 2100
t 15:00
140

neil's workout 8/10/10

bup with 20kg
sets 4 reps 12 each hand
v 1056
t 13:00
d 81

pinch grip ap 70
sets 4 reps 30


kb reow 32kg
sets 3 reps 22
v 3080
t 10:00
d 308

tested alot of new movement to relieve some tension from work

neil's workout 8/7/10

kb row with 28kg
sets 7 reps 57
v 6954
t 18:00
d 386

bench press fat bar 125
sets 4 reps 39
v 4875
t 14:00
d 348

2 inch v bar 115
right 5,5,5,5
left 2,4,4,3
t 8:00

sumo deads 150
sets 5 reps 96
v 14400
t 19:00
d 758

neil's workout 8/5/10 178 18.1%

dead lift 225
sets 3 reps 17
v 3825
t 13:00
d 294

clean and press with 8kg's
sets 2 reps 44
v 1540
t 14:00
d 110

2 inch v bar 115
righ 6,6,5
left 2,2,4,4

neil's workout 8/3/10

russian twist with 24kg
sets 3 reps 24
v 2544

super set

sumo deads with 150
sets 3 reps 54
v 8100
total time 14:00

bench press 125 fat bar
sets 5 reps 45
5625
t 12:00
d 469

log press with 90
sets 6 reps 47
v 4230
t 13:00

dips on floor with bar
sets 8 reps 115
t 23:00
d 325

neil's workout 7/29/10

dbl kb jerks with 8kg's
sets 5 reps 58
v 2088
t 16:00
d 131

fat bar bench with 100
sets 5 reps 80
v 8000

super set

bent over kb rows with 24kg
sets 5 reps 56 per hand
v 5936
total time 21:00

kb squat with 24kg's
sets 6 reps 44
v 4664
t 23:00
d 203

neil's workout 7/27/10

military with 16kg
sets 6 reps 69 per hand
v 4830
t 16:00

kb deads with 20kg's
sets 4 reps 80
v 7040

super set

kb rows with 20kg
sets 4 reps 44 per hand
v 3872
total time 19:00

russian twist with 24kg
sets 4 reps 24
v 1272
t 10:00
d 127

pull ups plus 18 pounds
sets 3 reps 3
v 582
t 6:00

neil's workout 6/29/10

kb deads with 36kg's
sets 6 reps 75
v 11,850
t 17:00

buso kbpres wiht 20kg's
sets 6 reps 84
v 7392
t 20:00

commando pull ups
sets 7 reps 14
v 2472
t 10:00

neil's workouts 6/24/10

dead lift with 155
sets 5 reps 50
v 7750

super set

millitary press with 20kg
sets 5 reps 44 per hand
v 3872
total time 15:00

uneven gripball curls with 10 os 2 1/2 inside
sets 5 reps 64

super set

dive bomber pu
sets 5 reps 47
total time 22:00

dips on bar on ground
sets 4 reps 62
v 10,974

super set

bent over plate rows with 90
sets 5 reps 57
v 5130
total time 12:00

neil's workout 6/23/10

bup in lunge with 25 pounds
sets 5 reps 61 per side
v 3050
t 16:00
d 191

super set
pull ups plus 10 pounds
sets 7 reps 7

reverse wrist curls with 2 1/2 pounds
sets 7 reps 105
total time 15 min

kb kick outs with 32kg
sets 6 reps 62

supper setted

russian twist with 25
sets 6 reps 59
t 21:30

neil's workout 6/17/10

pu on power wheel knees to chest
sets 8 reps 85
t 15:00

renegade rows with 16kg's
sets 5 reps 40 each side
v 2800
t 1400

gripball dumbell 20
sets 2 sets reps 17
v 680 t 3:00

kb floor press with 20kg's
sets 7 reps 125
v 5500
t 19:00

russian twist with 25 pounds
sets 3 reps 30
t 4:00

neil's workout 6/14/10 bw 178.8

sea saw press with 16kg
sets 10 reps 107
v 7490
t 31:00

sumo deads with 106
sets 10 reps 156 huge pr
v 16,536
t 35:00

neil's workout 6/10/10

sumo deads with 32kg
sets 9 reps 93
v 13113
t 19:00

kb rows with 28kg
sets 4 reps 39 per side
v 4812
t 15:00

military press with 24kg
sets 8 reps 33 each arm
v 3498
t 19:00

pressed the 28kg 3 reps each hand
pressed the 32 1 reps each hand huge pr

neil's workout 6/8/10

pull ups
sets 26 reps 26
v 4675
t 26:00

military press with 16kg's
sets 13 reps 143
v 10,010
t 28:30

kb deads with 28kg's
sets 5 reps 66
v 8052
t 19:00

neil's workout 6/3/10 177.8

military kb press with 16kg's
sets 9 reps 108 per hand
v 7940
t 17:00

chin up
sets 9 reps 21
v 3734
t 21:00

sumo deads with 48kg
sets 8 reps 106
v 11,236
t 22:00

neil's workout 6/1/10

military press with 20kg
sets 8 reps 73 per hand
v 6600
t 26:00

bosu press with 28kg's
sets 7 reps 58
v 5157
t 24:00

bent over rows with 155
sets 8 reps 59
v 10,230
t 17:00

neil's workouts bw 1776.8 5/27/10

bar rows with 135
sets 10 reps 98
v 13230
t 26:00
d 470

military press with 20kg
sets 5 reps 38 per arm
v 3344
t 18:00
d 186

sumo deads with 106
sets 4 reps 62
v 6572
t 11:00
d 597

neil's workouts 5/25/10

military kb press with 35
sets 10 reps 90 each arm
v 6300
t 22:00
d 286

pull ups
sets 8 reps 19
v 3351
t 8:00
d 419

plate curls 25 pounds
sets 4 reps 12 per arm
v 300
t 8:00
38

cleans with 35's
sets 4 reps 10
v 700
t 6:00
d 117

neil's workouts 5/21/10 bw 174.8

bosu press with 20kg's
sets 7 reps 76
v 3344
t 16:00
d 209

sumo deads with 106
sets 5 reps 53
v 5618
t 15:00
d 375

alxe rows with 90
sets 5 reps 63
v 5670
t 10:00
d 567

plate curls 10 pouds
sets 2 reps 80
v 800
t 5:00
d 160

neil's workouts bw 174.8

2 inch v bar with 120
right 25 reps
left 15 reps
t 10:00

pull ups
sets 9 reps 18
v 3164
t 20:00

chin ups
sets 6 reps 12
v 2097
t 15:00

kb squat with 35's
sets 7 reps 58
v 4060
t 20:00
d 203

neil workouts 5/12/10

kb military press with 25
sets 5 reps 39
v 1950
t 14:00
d 139

kb front squat with 35's
sets 8 reps 47
v 3290
t 14:00
d 235

pull ups
sets 10 reps 23
v 3979
t 16:00
d 249

neil's workouts 5/10/10 bw 172

floor press 40's
sets 6 reps 56
v 4480
t 13:00
d 345

dead lift 155
sets 4 reps 29
v 4495
t 9:00
d 499

pull ups
sets 6 reps 18
t 17:00
v 3096
d 182

neils workouts 5/6/10

sumo deads kb with 36kg's
sets 6 reps 36
v 5688
t 25:00
d 228

pull ups
sets 7 reps 21
t 12:00

dbl kb rows with 50's
sets 9 reps 79
v 7900
t 15:00
d 527

neil's workouts bw 171

2 inch v bar 120
right 3 sets reps 14
left 3 sets reps 20
t 12:00

dbl kb rows 50
sets 5 reps 48
v 4800
t 10:00
d 480

red rafter pinch 2 1/2 pounds
sets 4 reps 17
t 10:00

push ups
sets 5 reps 96
t 12:00

neil's workouts 4/28/10

kb dbl bicep curls with 35's
sets 6 reps 27
v 1890
t 30:00
d 30

dbl clubells rows with 35's
sets 5 reps 57
3990
t 15:00
d 266

golblet squat with 32kg
sets 2 reps 14
v 980
t 6:00
d 163

neal workout's 4/26/10 bw 169.6

sumo deads kb with one 88
sets 4 reps 38
v 3344
t 10:45
d 320

2 inch v bar
right 120 reps 1, 3
left 145 reps 1, 1

push ups
sets 4 reps 63
t 17:00

pull ups
sets 4 reps 10
t 10:00

joe's workouts 8/11/10

clean and press with 105
sets 7 reps 49
v 5145
t 13:55
d 380

pull ups
sets 6 reps 33
v 5742
t 11:55
d 497

arnold press with 40's
sets 7 reps 67
v 5360
t 15:00
d 357

wide grip bench press with 125
sets 6 reps 40
v 5000
t 11:23
d 445

joe's workout 8/10/10

jump squats
sets 8 reps 80
t 1200

bup with 25's
sets 6 reps 60
t 11:35

halo squat thrust with 45
sets 6 reps 37
t 14:20

crazy 8's with 25
sets 3 reps 30
t 5:00

joe's workout 8/5/10

jump rope
sets 7 reps 350
t 9:53

deads kb 32kg's
sets 9 reps 62
v 8680
t 15:00
d 579

renegade rows with 25's
sets 8 reps 48
v 2400
t 14:00
d 171

heaven and hell with 45
sets 7 reps 42
v 1890
t 14:48
d 131

crazy 8's with 25
sets 6 reps 60
v 3000
t 14:20
d 211

joe's workout 8/3/10 bw 173 16%

bup with 24kg
sets 7 reps 21 per side
v 2226
t 14:50
d 154

pull ups with bw
sets 7 reps 33
v 5709
t 12:50
d 457

squat overhead shoulder press with 20kg's
sets 4 reps 24
v 2112
t 10:00
d 211

joe's workout 7/29/10

pull ups with bw
sets 10 reps 40
v 6920
t 10:00
d 692

dead lift 24kg's kb
sets 6 reps 75
v 7950
t 10:00
d 715

arnold press with 45's
sets 6 reps 48
v 4320
t 10:00
d 432

renagade rows with 35's
sets 4 reps 20
v 1400
t 8:56
d 164

joe's workouts 7/27/10 bw 174 17%

log clean and press 70 pounds
sets 7 reps 48
v 4320
t 14:38
d 300

sledge hammer strikes 20 pounder
sets 7 reps 140
v 2800
t 14:43
d 194

halo squat thrust with 24kg
sets 3 reps 20
v 1060
t 7:48
d 142

joe's workouts 7/22/10

crazy 8's with 25
sets 5/ reps 60
v 3000
t 10:12
d 296

heaven and hell with 35
sets 5 / reps 50
v 10, 350
t 12:00
d 863

arnold press with 30's
sets 6 reps 72
v 4320
t 13:37
d 323

my workouts

8/19/10

lccj with 24kg's
sets 2 reps 40
v 4240
t 4:18
d 1014

chin ups with 24 kg
sets 3 reps 10
v 2970
t 6.58
d 451

my workouts bw 243.8

8/12//10

sumo stiff legged deads 32kg's
sets 3 reps 51
v 7140
t 6:52
d 1095

floor press with 16kg's
sets 4 reps 120
v 8400
t 9:47
d 887

side hip abduction
sets 3 reps 48
t 6:35

hub lift right 40 pounds

my workouts

8/11/10

dbl jerks with 12kg's
sets 2 reps 68
v 3672
t 3:57
d 1029
way smoother then before

snatch speed with 8kg
sets 1 / reps 30 each hand
v 1080
t 1:43
d 755

chin ups with 40kg
sets 5 reps 5
v 1645
t 8:32
d 198

dbl overhead squat with 8kg's
sets 7 reps 34
v 1224
t 13:01
d 147

side hip abduction
sets 5 reps 46
t 7:51

my workouts

8/10/10

side press with 24kg
sets 5 reps 45
v4770
t 11:20
d 426

my workouts

8/9/10

deads with 365
sets 5 reps 33
v 4026
t 9:38
d 973

side press with 61 kg
seds 4 reps 33
v 4026
t 11:00
d 366

chin ups
with 61 for 2 reps
79 for 1 reps
88 for 1 rep
97 for 1,1,reps
106 for 1, 1 reps huge pr for me

one legged front squat with 28kg
sets 4 reps 21
v 2562
t 7:02
d 365

plate curls with 35
reps 7, 4 big pr

my workouts

8/8/10

lccj with 8kg's
sets 1 / reps 76
v 2736
t 4:09
d 669

chest opener squats
sets 2 / reps 24

my workouts

8/7/10

dbl jerks with 20kg's
sets 2 / reps 34
t 3:30

kb rows with 44kg
sets 2 / reps 17
t 3:57

my workouts

8//6/10

dbl swing with 8kg's
sets 2 / reps 69
t 4.06

side press with 24kg
sets 4 / reps 30
t 6:28

my workouts bw 242.6 13.5%

8/5/10

deads with 365
sets 2 / reps 20
v 7300
t 7:38
d 989

lccj 12kg's
sets 2 / reps 94
v 5076
t 8:27
d 614

2 inch v bar
150 right 10,8
150 left 6,5

diamond pu
sets 3/ 50
t 4.10

my workouts bw 242 13.8%

8/3/10

chin ups with 32kg
sets 4/ reps 7
v 2184
t 9:53
d 229

fat bar bench with 125
sets 5 / reps 61
v 7625
t 9:19
d 830

body rows
sets 3 / reps 40
t 5.29

dbl jerks 8kg's
sets 2 / reps 86
v 3096
t 4:14
d 748

kb one leg deads with 24kg
sets 4 / reps 22 each leg
v 2332
t 9:41
d 248

my workouts

8/2/10

log press with 140
sets 4 / reps 22
v 3080
t 9:09
d 339

goblet squat with 50
sets 4 / reps 68
v 3400
t 11:26
d 302

chin up with 24kg
sets 3/ reps 9
v 2637
t 6:22
d 424

deads lift with 315
sets 1/ 13 reps

dbl jerks 12kg's
sets 2/ reps 72
v 3888
t 3:39
d 1,147

kb rows with 44kg
sets 3 / reps 23
v 4462
t 6:33
d 705

diamond pu
sets 2/ reps 35
t 3:21

my workouts

8/1/10

kb press with 44kg
sets 2 / reps 4 each hand

40kg left side 6 reps in row
right side 4 reps in row

huge pr for me

my workouts

7/30/10

dbl jerks with 20kg's
sets 2 / reps 35
t 2:56

dbl jerks with 28kg's
sets 2 / reps 13
t 2:45

my workouts bw 239.6 bf 13.6%

7/29/10

deads with 405
sets 2 / reps 8
v 3240
t 2:58
d 1256

pull ups with 32kg
sets 8/ reps 8
v 2472
t 13:20
d 187

fat bar rev bench with 100
sets 5 / reps 79
v 7900
t 10:15
d 778

kb one arm rows 48kg
sets 4/ reps 16
v 1696
t 5:06
d 335

diamond pu
sets 2/ reps 33
t 2:07 these use to kill shoulder, not anymore

dbl jerks with 16kg's
sets 2/ reps 42
t 4:55

pinch grip ap
w 100
sets 3 reps 24
t 4:30

my workouts

7/28/10

waiters press in lunge with 32kg
sets 3 / reps 12
t 4:17

dbl swings with 32kg's
sets 2/ reps 28
t 2:00

my workouts

7/27/10

lccj with 12kg's
sets 2 / reps 77
v 4158
t 7:59
d 548

pull ups with 24kg
sets 10/ reps 10
v 2910
t 9:46
d 308 same as the 20kg

b stance deads 315
sets 2/ reps 10
v 3150
t 3:32
d 949

russian twist 24kg
sets 3/ reps 30
v 1590
t 5:35
d 297

2 inch leverage block with 25
sets 3/ reps 16

my workouts bw 239.4 bf 13.7%

7/26/10

log press
w 170
sets 4/ reps 8
v 1360
t 5:03
d 270

pull ups
w 20kg
sets 10/ reps 10
v 2830
t 8:05
d 352

pull up with 32kg
sets 3/ reps 3
v 927
t 4:28
d 217

dead lift 405
sets 3 / reps 9
v 3645
t 5:28
d 690

bup in lunge with 28kg
sets 2
reps r 12,10
reps l 9,9

assisted pistols
sets 3 / reps 21 per leg
t 3:55

diamond pu
sets 2 / reps 33
t 1:43

my workouts bw 239

7/22/10

pull ups
plus 20kg
sets 10
reps 10
v 2830
t 9:41
d 301

deads with 315
sets 2/reps 28
v 8820
t 4:26
d 2070

diamond pu
sets 3 / reps 42
t 3:10

kb squats rotated to right
w 8kg's
sets 3/ reps 44
v 1408
t 5:20
d 271

reverse bench fat bar
w 100
sets 4 reps/ 44
v 4400
t 4:45
d 989

my workouts bw 239

7/21/10

one arm rows kb
w 48kg
sets 5/reps 15 per hand
v 3180
t 9:15
d 348

plate press
w 31
sets 3
reps 54
v 3348
t 6:39
d 524

2 inch v bar
w 175
r 10
l 7,8
200 right hand 6

pullups plus 20kg
sets 8
reps 9
v 2547
t 10:20
d 250

pull ups with 28kg pr one rep

my workouts 238.6

7/20/10

snatches
w 16kg
sets 2
reps r 36
l 33
total 69 in 2:56
v 2415
d 943

pull ups
w 30 pounds
sets 5/ reps 11
v 2955
t 7:38
d 400

one arm jerks
16kg
sets 1/ reps 26 per hand
v 1820
t 1:33
d 1,368

dbl kb rows
w 12kg's
sets 2
reps 63
v 3402
t 3:26
d 1044

plate curls
w 25
sets 2
reps 23 per hand

my workouts

7/19/10

deads lift
w 315
sets 2 / reps 16
v 5040
t 3:15
d 1600

2 inch v bar
w 150
sets 2
reps r 20
reps l 14
v 5100
t 4:03
d 1266

one arm jerks
w 16kg
sets 2
reps 40 each arm
v 2800
t 5:14
d 545

squat rotated to right
one set 34 reps

plate curls 25 one set 11 reps per hand

diamond pu
sets 2/ reps 24

my workout

7/7/10

dbl jerks
w 16kg's
sets 5/ reps 76
v 5320
t 5:48
d 971

pinch grip ap
w 85
sets 3 / reps 28
v 2380
t 5:26

assisted pistols
sets 5/ reps 15 per leg

chin up with 32kg
sets 5/ reps 5

my workout

6/30/10

pull ups
sets 3/ reps 18
t 6:45

my workouts

6/29/10

tgu sit ups left side only
w 30 pounds
sets 4/ reps 40

oh squats rotated to right
sets 4/ reps 20
t 10:29

chin up
w 28kg
sets 5/ reps 5
v 1473
t 8.52

chin up with 36kg pr one rep

my workouts bw 235.8

6/28/10

bup in lunge
w 28kg
sets 3
reps 27 per hand
v 3294

ss

sumo deads oh grip'
w 225
sets 3
reps 40
v 9000
t 7:52
total v 12,294
d 1635

pulls ups plus 25 pounds
sets 6/ reps 12
v
3129

ss

reverese wrist curls
w 2.5
sets 6/ reps 60
v 150
t 18:19

floor press
w 28kg's
sets 4/ reps 69
v 8418
ss

one arm rows
w 44kg
sets 4/ reps 16
t 10:44
total v 11,522
d 1,104

oh squat practice with bw
sets 5/ reps 30
ss
uneven curls
w 10/5
sets 5/ reps 50 per hand

my workouts

6/21/10

tire hits with sledge
w 20
sets 7
reps 70 per side
t 9:45

pull ups
w bw
sets 20
reps 80
t 40 min

side to side lunge
sets 4
reps 56
t 8:30

diamond pu
sets 6
reps 36
t 7:30

6/23/10

bup in a lunge
w 24kg
sets 3
reps right 35
reps left 30
v 3445
t 7:25
d 475

one arm rows
w 28kg
sets 6
reps 56 per hand
v 6832
super setted

neck extension
w 10 pounds
sets 6
reps 42
t 13 min
v 558

6/24/10

sumo deads super set
w 44kg's
sets 3
reps 60

floor pess
w 28kg't
sets 3
reps 56

v for both 18472
t 6:49
v 2846

band pulls
w black
sets 4
reps 46

supper set

side to side lunge
sets 4
reps 60
t 9:48


uneven culs with grip ball dumbell
weight to outside
w 5/15

sets 4
reps 40 per hand

supper set

floor dips
sets 4
reps 100

t 12:33

241 body weight

my workouts 6/17/10

bup lunge
w 28kg
t 14:46
sets 5
reps 39
v 4758
d 329

floor press
w 28kg's
t 13:16
sets 5
reps 86
v 10,492
v 797

side to side lunge
sets 6
reps 72
t 15:13

my workouts 6/16/10

bent over rows
w 225
t 13:35
sets 6
reps 52
v 11700
d 876

bup lunge
w 32kg
t 12:28
sets 5
reps 17 r 13 L

side to side lunge
sets 4
reps 44

arm bar on right side with 10 pounds

my workouts 6/15/10

kb press

32kg right side for 15 reps in a row
40kg right side for 4 reps in a row

40kg left side for 3 reps in a row

my workouts 6/14/10

bup lunge
w 28kg
t 19:27
sets 9
reps 52 per hand
v 6344
v 330

pull ups
w bw
t 9 min
sets 5
reps 24
v 5678
d 631

axle curls
w 100
t 8:30
sets 6
reps 31

my workouts 6/10/10

kb deads
w 36kg's
t 7:12
sets 3
reps 60
v 9480
d 1331

windmill with bw 6 sets for 18 per side


bup lunge
w 24
t 18:47
sets 8
reps 59 per side
v 6254
d 339

then i was able to bup lunge the 36kg for 2 reps on both side major pr for me

my workouts 6/8/10

side to side lunge
t 8:30
sets 5
reps 23

goblet squat
w 24kg
t 5 min
sets 3
reps 46

pull ups
w bw
sets 13
reps 39
t 15 min

bup lunge
w 20kg
t 18:51
sets 9
reps 104 per side
v 9152

my workouts 6/7/10

deads over hand grip
w 225
t 1:13
sets 1
reps 28
v 6300
d 5575

one arm kb rows
w 40kg
t 20min
sets 9
reps 54 per side
v 9,504
d475

bup lunge
w 20kg
t 19:40
sets 7
reps 91 per side
v 8,008
d 413

side lunges / side to side
sets 4
reps 32 per side
t 7:00

my workouts 6/5/10

kb press


pressed the 32kg for 13 reps on right side and 9 on left pr's
pressed the 40kg for doubles on both sides
pressed the 48kg on left side pr and long time goal

my workouts 6/3/10

bw 237.4 bf 12.7% on tantia scale lowest at this weight

floor press
w 24's
t 14:46
sets 9
reps 136
v 14,416
d 997

dead lift over hand grip
w 275
t 5:13
sets 2
reps 29
v 7,975

bup in lunge
w 20kg
t 7:49
sets 4
reps 36
v 3168

axle curls
w 90
t 9:50
sets 6
reps 42
v 3780

my workouts 6/1/10

kb press
w 24 kg
t 12:10
sets 8
reps 56 per hand
v 5936
d 491

chin up
t 10:22
sets 4
reps 32
v 7540
d 738

bent over rows
w 185
t 18 min
sets 8
reps 103
v 19,055
d 1059

club swings
w 25's
t 5:07
sets 2
reps 54
v 2700

my workouts 5/27/10

kb press
w 20kg
t 48 min
sets 20
reps 180 per hand
v 15,840
d 330

rolling thunder
right hand 165 for 4,4,
left hand 14o for 4,5,5

reverse plate curl
w 10

joes workouts 7/20/10

bw 174 bf 18%

pull ups
t 14:30
sets 9
reps 41
v 7134
d 499

kb deads
w 32kg's
t 14:04
sets 7
reps 84
v 11,760
d 838

bup
w 16kg
t 9:26
sets 5
reps 30
v 2100
d 227

total 20,994

joes workouts 7/1/10

heaven and hell
w 20kg
sets 5
reps 50

supper setted
bup
w 16kg
sets 5
reps 40

t 15:15

push up bars
w bw
t 13:40
sets 6
reps 78
v 13,572
d 1013

plate squat
w 25
t 11 min
sets 4
reps 40
v 1000
d 91

total 19,572

joes workouts 6/29/10

kb press
w 16 kg's
t 15 min
sets 7
reps 84
v 5880
d 392

bueller
w 20
sets 5
reps 36
t 14:30
v 1440
d 101

rear delts
w 20's
t 15 min
sets 9
reps 135
v 5400
d 360

total 19,920

joes workouts 6/28/10

week 8 bw 174 all time low bf 17%

pull ups
w bw
t 14:30
sets 10
reps 47
v 8179
d 572

kb deads
w 44kg's
t 15 min
sets 7
reps 56
v 10,864
d 724

clean and press bar
w 135
t 14 min
sets 6
reps 26
v 3510
d 250

plate squat
w 25
t 15 min
sets 8
reps 56
v 1400
d 93

kb rows
w 20kg
t 14:16
sets 7
reps 70
v 6160
d 435

total 30, 113 pr in total tons moved

joes workouts 6/24/10

kb deads
w 40kg's
sets 6
reps 66

supper setted with
bup
w 20kg
sets 6
reps 36

time 19:13

halo squat thrust
w 24kg
sets 6
reps 39

supper setted with
kb rows
w 24kg
sets 6
reps 39


total volume 27,849 pr in total tons moved

joes workout 6/21/10

sledge hammer
w 20 pounds
t 10:35
sets 6
reps 120
v 2460
d 232

pull ups
w bw
sets 9
reps 30
t 9:45
v 5250
d 556

kb deads
w 40kg's
t 9:12
sets 6
reps 52
v 9152
d 995

sea saw press
w 28's
t 10:57
sets 5
reps 18
v 4392
d 416

lunge twist
w 25
t 10:14
sets 6
reps 50
v 1250
d 123

kb figure 8's
w 25
t 9:55
sets 6
reps 48
v 1200
d 126

total 23,644

joe's workouts 6/17/10

sledge hammer
w 20 pounds
t 15 min
sets 12
reps 120
v 2400
d 160

clean and press bar
w 125
t 14:55
sets 7
reps 35
v 4375
d 301

reverse grip pull downs
w 160
t 14:47
sets 10
reps 100
v 16000
d 1106

arnold press
w 40's
t 14:56
sets 9
reps 72
v 2880
d 198

total 25,655 pr in total pounds moved

joes

joe's workouts 6/15/10

heaven and hell
w 24kg
t 14:34
sets 6
reps 36
v 8280
d 577

sea saw press
w 20kg
t 15 min
sets 7
reps 42
v 1848
d 123

goblet squat
w 32kg
t 14:43
sets 6
reps 30
v 2100
d 146


he pressed the 32kg for a double on both sides. he has never been able to do this, and he was shocked.

joes workout's 6/14/10

halo to squat thrust
w 35 pounds
t 14:22
sets 7
reps 70
v 2450

pull ups
w bw
sets 11
reps 44
v 7700
d 513

renegade rows
w 16kg's
t 15:20
sets 8
reps 32
v 2240
d 147

kb figure 8's
w 30 pounds
t 16:34
sets 7 reps 49
v 1470
d 90

this was week 6 of training

joe's workouts 6/10/10

clean and press bar
w 85
t 14:14
sets 8
reps 62
v 5270
d 368

pull ups
w bw
t 15:21
sets 9
reps 36
v 6300
d 414

incline dum press
w 60's
t 15 min
sets 9
reps 54
v 6480
d 432

halo to squat
w 16kg
sets 7
reps 35
t 15 min
v 1225
d 82

joe's workouts 6/8/10

kb deads
w 28kg's
t 14:43
sets 10
reps 98
v 11,956
d 829

sea saw press
w 16kg's
t 15:30
sets 8
reps 56
v 3920
d 256

db flys close grip press
w 30's pounds
t 15:40
sets 7
reps 56
v 3360
d 218

kb figure 8's
w 25 pounds
t 17 min
sets 8
reps 56
v 1400
d 82

total 20,636

joes workouts

6/7/10 bw 175 1 7%

pull ups
w bw
sets 13
reps 38
v 6650
d 333
t 20 min

sea saw press
w 16kg's
t 20 min
sets 9
reps 45
v 1575
d 79

kb rows
w 16kg
t 14:40
sets 8
reps 64
v 2240
d 156

total 10,465

joe's workouts

6/3/10

he got hurt playing golf so we did what felt good and test well

hip circles
side lunge

bup
w 30 pounds
t 15 min
sets 6
reps 60
v 1800
d 120

kb rows
w 30 pounds
t 15 min
sets 9
reps 54
v 1620
d 108

Joe's workouts

5/27/10 bw 178 17%

heaven and hell
w 20kg
t 15 min
sets 7
reps 40
v 8880
d 592

halo squat
w 24kg
t 15 min
sets 7
reps 42
v 9702
d 649

goblet squat to overhead press
w 28kg
sets 7
reps 35
t 14:19
v 2135
d 150

bup
w 16kg
sets 6
reps 42
t 15 min
v 1470
d 98

total 22,187

6/5/2010 me at 235 pounds

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joes workouts

5/26/10 week 4

body weight 178 17%

arnold press
w 40's
reps 72
sets 9
t 14:12
v 5760
d 408

wide grip pulldowns
w 160
reps 120
sets 10
t 15:00
v 19,200
d 1280

dumbell fly to close grip press
w 30's
reps 49
sets 7
t 15:00
v 2,940
d 196

total 27,900


5/21/10

clean press barbell
w 85
reps 50
sets 5
t 14:03
v 4250
d 303

deads kb
w 79's
reps 50
sets 5
t 14:45
v 7,800
d 540

lunge
w 25's
reps 30 each side
sets 6 each side
t 14:52
v 1500
d 103

rear delt
w 20's
reps 50
sets 5
t 12:00
v 2000
d 167

plate curls
w 10
reps 21
sets 3


5/20/10

goblet squat
w 24kg
reps 38
sets 5
t 13:00
v 2,014
d 155

bup
w 16kg
reps 40 each hand
sets 8
t 16:00
v 1400
d 88

kb row
w 16kg
reps 84 each hand
sets 9
t 15:00
v 2940
d 196

halo squat thrust
w 20kg
reps 61
sets 8
t 15:00
v 13,542
d 902

5/19/10 body weight 180

clean and press barbell
w 115
reps 36
sets 8
t 15:00
v 4140
d 276

power wheel combo
reps 44
sets 9
t 14:30
v 7920
d 554

wide grip pulldowns
w 170
reps 90
sets 10
t 15:00
v 15,300
d 1020

incline press dum
w 60's
reps 39
sets 8
t 15:00
v 4680
d 312

rear delt
w 10's
reps 100
sets 10
t 10:00
v 2000
d 200

total 34,040

5/18/10

deads kb
w 40kg's
reps 60
sets 6
t 15:00
v 10,560
d 704

arnold press
50's
reps 50
sets 10
t 14:30
d 350

heaven and hell
w 24kg
reps 24
sets 8
t 16:00
v 5616
d 351

tgu
w 20kg
reps 4 reps side
sets 4
t 4:00


total 21,352


5/13/10

see saw press
w 24's
reps 36
sets 7
t 14:43
v 3,888
d 269

halo squat thruster
w 16kg
reps 47
sets 7
t 13:45
v 10,058
d 748

chin up
w bw 179
reps 20
sets 8
t 15:00
v 4654
d 310

5/11/10

clean and press barbell
w 105
reps 36
sets 9
t 15:00
v 3780
d 252

renagade row
w 16kg's
reps 24
sets 8
t 15:00
v 1680
d 112

flat dumbell press
w 50's
reps 55
sets 8
t 14:00
v 5500
d 393

ab wheel
reps 46
sets 6
t 13:23

total 10,960

my workouts

5/26/10

rolling thunder 190 right hand. haven't trained this since march 14th previous best 174

conventional dead overhand
w- 225
reps-44
sets- 2
time- 8.55
v- 9900
d-1158

2 inch pinch curls
weight 20 pounds 3 3/4 inch from top
reps 23
sets 3
time 8.00
volume 920
density 115



5/25/10

kb deads
weight 79's
reps 56
sets 2
v-8848
t-5.23
d-1692

head cast
weight 20 club
reps 44
sets 5
t 12.00
v-1760
d-147


kb press
w 20kg
reps 122 each arm
sets 14
t 27:14
v 10,736
d 396


5/24/10

kb press
w-20kg
reps 116 each arm
sets 15
time 29:00
v 10,208
d 352

chin up
weight bw 234.4
reps 36
sets 5
t 10:45
v 8,424
d 806

one arm kb row
w 28kg
reps 43
sets 4
t 11:19
v 5,246
v 469

v ups
reps 32
sets 4
t 9:00

rev double wrist curls
w 7 1/2
reps 44
sets 5
t 9:10


5/20/10

goblet squat
w 32kg
reps 59
sets 4
t 11:48
v 4,130
d 361

kb one arm rows
w 40kg
reps 45
sets 7
t 14:14
v 7,920
d 560

neck rows
w 0
reps 60
sets 4
t 6:05

2 inch v bar
right 190 reps 5,6
left 190 reps 3,3, 4
right 225 reps 3,4
left 209 reps,5

5/19/10

kb deads
w 79's
reps 49
sets 2
t 4:30
v 7,742
d 1800

lccj
w 24g's
reps 86
sets 8
t 18:45
v 9,116
d 494

2 inch pinch curls
w 20 pounds 3 3/4 inch from top
reps 30
sets 5
t 12:25
V 1,200
D 98

clubs sways
w 15's clubs
reps 82
sets 4
t 8:00
d 308

plate pinch
w 35's
reps 2,2,,2


5/18/10

chin up
w 234
reps 71
sets 18
t 30:00
v 16,614
d 554

swings
w 28kg
reps 116
sets 3
t 8:45
v 7,076
d 837

floor press
w 28's
reps 65
sets 6
v 7,930
d 793

total 31,620
d 653

5/17/10

bent over row
w 205
reps 69
sets 10
t 17:30
v 14,145
d 818

kneeling lunge press
w 16kg
reps 81 each arm
sets 8
t 15:40
v 5,670
d 368

5/13/10

deads bar overhand
w 275
reps 60
sets 5
t 18:15
v 16,500
d 910

push up board
w 234.4
reps 49
sets 5
t 9:30
v 11,486
d 1235

plate curls
w 25
reps 41
sets 6
t 10:00
d 205

total 30,030
d 804

5/12/10

chin up
w 233
reps 66
sets 22
t 29:30
v 15,378
d 525


5/11/10

kb deads
w 79's
reps 98
sets 5
t 19:45
v 15,484
d 796

total 33,014
d 738

more entries coming soon

joes training

5/6/10

tgu with 35 pounds for 14.15 min
reps 12 per side
sets 6
v 2568

goblet squat to overhead press with 32kg for 15 min
reps 21
sets 7
v 1470

chin ups at 179 for 14.15 min
reps 25
sets 7
v 4475


5/10/10

arnold press with 40 pounders for 15 min
reps 77
sets 11
v 6160

deads kb 36kg's for 15 min
reps 72
sets 9
v 11,376

heaven and hell with 20kg for 15 min
reps 32
sets 8
v 7168

incline press with 50 pounders for 15 min
reps 50
sets 10
v 5000

joe's training

5/3/10

deadlift with 30kg's for 14 min
reps 61
sets 7
v 8540

chin ups at 178 for 9.30 min
reps 25
sets 5
v 4450

sea saw prss with 20kg's for 15 min
reps 58
sets 7
v 5104

halo squat thrust with 30 pounder for 15 min
reps 34
sets 5
v 7072

5/5/10

clean press with barbell at 85 pounds for 15 min
reps 41
sets 8
v 3485

incline press with 40's for 15 min
reps 77
sets 11
v 6160

wide grip pulldowns with 160 for 15 min
reps 66
sets 11
v 10,560

bup with 35 pounder for 15 min
reps 30
sets 10
v 3000

joe's trainig

4/26/10

pull ups bw 181 for 10 min
reps 19
sets 5
v 3439

double mp with 16 kg's for 10 min
reps 44
sets 6
v 3080

kb deads conv with 28kg's for 10 min
reps 40
sets 5
v 4960

kb squat with 24kg's for 10.47 min
reps 27
sets 5
v 2862

4/27/10

incline dum prss with 70's for 19min
reps 45
sets 9
v 6300

clean press with 24kg's for 16.30 min
reps 18 per side
sets 6
v 1908

heaven and hell with 35 for 20 min
reps 30
sets 7
v 6450

my training

5/10/10

lccj with 20kg's for 20 min
reps 129
sets 10
v 11,352

renegade rows with 24kg's for 8 min
reps 23
sets 4
v 2438


swings with beast for 4.30 min
reps48
sets 2
v 5088

pressed the 44kg for a couple of singles
i haven't really mp in a long time, been doing the lccj

my trianing

5/7/10

lccj with 50 pounders for 8.30
reps 47
sets 3
v 4700

one arm row kb with 88 for 9.45
reps 29
sets 5
v 5104

falling patterns front rolls
reps 17
sets 4

my training

lccj with 16 kg's for 18 min
reps 139
sets 7
v 9730

conventional deads with 325 for 12 min
reps 27
sets 4
v 8775

chin up bw 233 for 9.30
reps 30
sets 6
v 6990

my training

5/4/10

lccj with 40 pounders for 20 min
reps 114
sets 8
v 9120

kb one arm rows with 97 for 10 min
reps 29
sets 7
v 5626

my training

5/2/10

plate press with 25 for 10 min
reps 66
sets 6
v 3300

chin ups with 232 bw for 9.30
reps 29
sets 6
v 6728

head casts with 10 clubs for 6 min
reps 60
sets 3
v 1200

frank's training

5/3/10

kb deads conv w/44kg/s for 8 min
reps 55
sets 3
v 10,670


chin up w/234.4 for 9.30 min
reps 30
sets 6
v 7032


lccj w/ 40 pounders for 9.45 min
reps 65
sets 4
v 5200


pinch plates two 35's plus 10 pound plate mate
two singles each hand

head casts w/ 15 clubs for 7 min
reps34
sets 3
v 1020

frank's training

4/29/10

one arm kb row w/ 97 for 10 min
rets 28
sets 7
v 5432


chin up w/232 for 9.20 min
reps 27
sets 5
v 6264


swings with beast for 5 min
reps 43
sets 2
v 4558

Frank's training

4/26/10

deads conv w/295 reps/ 40 sets/ 5 v/ 11,800 t/18 min
incline dumbells press w/ 70 reps/ 28 sets/ 4 v/ 3920 t/8 min
plate curls 35 pounds reps/ 15 sets/ 3 v/1050 t/ 10.30


4/27/10

lccj 20kg/s reps/ 71 sets/6 v/6248 t/16 min
one arm kb row w/36kg reps/42 sets/8 v/6636 t/17.20
goblet squat w/36 kg reps/ 50 sets/5 v/3950 t/7.47 min
plate curls w/35 reps/14 sets/3 two reps with 37 1/2 pounds