don
New Member
Posts: 8
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Post by don on Sept 17, 2007 15:05:26 GMT -5
Saturday 9/15/2007
Squat- 135x10 225x5 315x3 365x1 425x1 485x1 515x1 550x1 (belt 315 up) (hardcore suit and breifs w/ wraps 485 up)
475x3 for a burn out (suit bottoms, wraps, belt)
Bench Press- 135x10 185x5 225x2 275x1 335x1 355x1 375x1 385x1 (Rage shirt 335 and up)
done for the day
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Post by gopostal42 on Sept 17, 2007 16:42:17 GMT -5
hey man welcome, where you from?
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Post by Brett Rapp on Sept 17, 2007 19:31:31 GMT -5
welcome aboard brother where do you train
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don
New Member
Posts: 8
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Post by don on Sept 18, 2007 7:19:36 GMT -5
I'm from Ocala fl. Train at Too Your Health Spa. Thanks for having me and welcoming me. Great web site.
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don
New Member
Posts: 8
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Post by don on Sept 18, 2007 7:26:04 GMT -5
Mon. 9/17/2007
Raw Bench- 135x8 185x4 225x8 245x6 260x4 275x3 300x1 315x1 (135-275 with pauses) No spotter didn't want to chance it.
Incline H.S. Press- 180x6 270x6 295x5 320x4
close grip press- 185x11
st. bar pushdown- 100x16 110x12
d.b side raises- 30x8 30x8
rear pec dec- 100x8 100x8 100x8
seated ab machine- 80x20
leg raises- 20,20
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don
New Member
Posts: 8
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Post by don on Sept 18, 2007 7:34:43 GMT -5
Tue 9/18/2007
Deadlift- 135x8 225x3 315x2 365x1 405x1 440x1 475x1 440x1
(breifs on 405 and up, belt 315 and up)
Leg Press- 435X8 525X6 705X6 795X6
Leg press Calves- 360x10 x 4 sets
Lying Leg Curls- 100x10 110x8 120x6
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Post by maxson on Sept 18, 2007 8:59:33 GMT -5
Welcome Don, Ocala is a nice town, been there a few times.
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Post by Brett Rapp on Sept 18, 2007 11:25:22 GMT -5
hope you can make it up for a meet training lookes good
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Post by pheen11 on Sept 19, 2007 11:26:35 GMT -5
Welcome to the board Don. Looking forward to reading your log.
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Post by DON BEASOCK on Sept 20, 2007 7:42:29 GMT -5
Thurs. 9/20/2007
e-z bar curls- 65x8 105x3 140x2 105x5 105x5 (doing a curl contest my 1st one the day of my powerlifting meet)
front pulldowns- 130x10 140x8 150x8 160x8 170x6
rear pulldowns- 110x8 110x8
seated rows- 140x8 150x8 160x8
d.b. curls- 45x6 50x5 35x8
seated ab mach.- 95x15 115x10 125x8 125x8 135x8 135x8
(doing squat and bench on saturday taking tom off) (exactly one month from today to the contest)
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Post by Brett Rapp on Sept 20, 2007 11:25:32 GMT -5
good luck at the meet don let us know how you do
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Post by Don Beasock on Sept 24, 2007 8:47:14 GMT -5
Saturday 9/22/2007
Squat- 135x8 225x5 315x3 385x1 425x1 470x1 500x1 530x1 560x1 (hardcore suit and breifs 425 and up, straps up 470 and up, put belt on at 315 and wraps at 425.
Bench- 135x8 185x5 225x2 275x1 335x1 360x1 385x1 405x1
(rage shirt 335 and up)
crunches- 3 sets of 8 reps very strict
bench leg raises- 3 sets 8 reps very strict
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Post by Don Beasock on Sept 24, 2007 8:53:03 GMT -5
Monday 9/24/2007
Bench- 135x10 185x12 205x10 225x8 225x8
Reverse grip bench- 185x6 185x6 190x5
Floor presses on SM machine- 135x10 225x6 275x4 275x4
(paused when i came down)
D.B. tricep Ex.- 25x15 30x12 30x12 30x12
ST. Bar pushdown- 130x15 120x15 120x15
Crunches- 4 sets of 8 very strict
Bench leg raises- 4 sets of 8 very strict
only 4 weeks left until meet
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Post by Brett Rapp on Sept 24, 2007 9:59:24 GMT -5
nice work don good volume there
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Post by pheen11 on Sept 24, 2007 19:28:58 GMT -5
Good volume. Good luck at your meet.
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