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