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