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