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beasty boy Work Out Log

Started by Fed X, May 14, 2012 · 587 Replies · 5,265 Views

Fed XPosted May 21, 2012

Pull Ups & Chin Ups @ 75 lbs, 85lbs, 90 lbs, 100lbs, 110lbs & 115lbs

1x2=2

2x4=8

3x5=18

4x2=8

5x10=50

6x2=12

^all dead hangers at strict full ROM^

Back Squats

3x1=3

5x2=10

Dips @ 100lbs

10x4=40

Dips @ 60lbs

20x1=20

push Ups @ 60lbs

10x4=40

OverHead Press @ 155lbs

5,5,3,3,2=18

My Spud Inc Dip Belt came today and all I have to say is WOW!!! Belt is totally BEASTY man... Only flaw is you have to sit down each time you add weight/put belt on.. other than that its the BEST belt ever for Pull Ups & Dips

Fed XPosted May 29, 2012

Pull Ups & Chin Ups @ 75, 85, & 45lbs

5x1=5

7x2=14

7x1=7

8x1=8

5x1=5

^dead hangers strict full ROM^

100lb Dips

10x2=20

75lb Dips

10x5=50

60 lb Push Ups

10x5=50

Back Squats

3x2=6

5x1=5

Pistol Squats

5-5-5-5=20

Overhead Press @ 155lbs

5,5=10

also Spud Belt works fantastic with Power Towers even if the Tower itself is crappy... Because of the double clips the plates & chains dont hang too low interfering with ROM on Dips & Pull Ups

Fed XPosted May 31, 2012

PULL UPS & chin ups @ 85lbs

3x1=3

4x2=8

5x3=15

6x1=6

PULL UPS & chin ups @ 75 lbs

5x2=10

6x1=6

DIPS @ 100lbs

10x3=30

DIPS @ 110lbs

10x1=10

DIPS @ 75lbs

10x2=20

60 lb PUSH UPS

10X4=40

OVERHEAD PRESS @ 146lbs

5x3=15

3x1=3

Fed XPosted June 1, 2012

workout log... Friday quickie

45 lb Chin Ups

15x1=15

75lb Chin Ups

7x2=14

6x1=6

^dead hangers strict full ROM^

Dips @ 100lbs

10x2=20

Dips @ 75lbs

10x3=30

60lb Push Ups

10x4=40

Overhead Press @ 150lbs

5,5,5=15

Pistol Squats

5-5-5-5=20

banging back squats later on

Fed XPosted June 4, 2012

Pull Ups & Chin Ups @ 45, 75, 85, 90lbs

5x3=15

6x1=6

4x1=4

10x2=20

Dips @ 75lbs

10x3=30

Dips @ 100lbs

10x2=20

Military Press @ 150lb

5x1=5

3x2=6

Back Squats @ 200lb

3x2=6

5x1=5

Push Ups @ 60lb

20x5=100

was aiming for a minimum of 3-5 sets each circuit

Fed XPosted June 6, 2012

40lb Pull Ups & Chin Ups

11x1=11

10x2=20

^dead hangers strict full ROM^

Dips @ 75lbs

20x3=60

15x3=45

Push Ups @ 60lbs

10x5=50

Overhead Press @ 150lb

3x3=9

5x1=5

Pistol Squats

5-5-5-5=20

back squats later on today

Fed XPosted June 8, 2012

Close Grip Explosive Pull Ups & Chin Ups @ 30lb

10x4=40

^dead hangers strict full ROM^

Dips @ 70lbs

20x3=60

25x2=50

Push Ups @ 60lbs

10x5=50

Overhead Press @ 146lbs

3x3=9

5x1=5

Back Squats

5x2=10

Fed XPosted June 11, 2012

43lb Explosive Close Grip Pull Ups & Chin Ups

10x3=30

63lb Chin Ups

10x2=20

^dead hangers strict full ROM^

Dips @ 65lbs

15x1=15

20x3=60

Push Ups @ 60lbs

10x3=30

Overhead Press @ 148lbs

3x3=9

5x1=5

2x1=2

Back Squats

5x2=10

Fed XPosted June 12, 2012

30 minute HIIT run

Fed XPosted June 13, 2012

65lb Chin Ups

10x2=20

40lb explosive Pull Ups & Chin Ups close grip

10x3=30

^dead hangers strict full ROM^

68lb Dips

20x4=80

60lb Push Ups

10x4=40

Overhead Press @ 150

3,4,5,3,4,5=24

Pistols

5-5-5-5=20

Fed XPosted June 15, 2012

Chin Ups @ 50lbs

10x3=30

Dips @ 70lbs

20x3=60

10x1=10

Push Ups @ 60lbs

10x2=20

15x2=30

Overhead Press @ 160lbs

3,3,3=9

Back Squats

5x1=5 :lol:

Fed XPosted June 18, 2012

Pull Ups & Close Grip Chin Ups @ 40lbs

10x5=50

^deadheangers strict full ROM^

Dips @ 70lbs

10x2=20

15x1=15

20x1=20

Push Ups @ 60lbs

10x2=20

15x2=30

Overhead Press @ 160lbs, 156lbs & 151lbs

3x1=3

3x2=6

4x1=4

3x1=3

Pistol Squats

5-5-5-5=20

Fed XPosted June 18, 2012

1hour & 15minute HIIT Run intervals

FREDERIC DUPONTPosted June 19, 2012

beasty boy said:
1hour & 15minute HIIT Run intervals

Wow... that is a lot of HIIT!!!!! 8)

Fed XPosted June 19, 2012

yeah I usually get carried away on HIIT... esp during nice weather... theres a pretty cool article in the link below if any one is interested

http://looklikeanathlete.com/how-to-get-a-gymnast-body/

Fed XPosted June 20, 2012

Pull Ups & Chin Ups @ 60lbs & 50lbs

10x3=30

8x1=8

BW Pull Ups & Chin Ups

10X2=20

^deadhangers strict full ROM^

full ROM Dips @ 75lbs

10x1=10

15x2=30

20x1=20

Push Ups @ 60lbs

15x2=30

20x2=40

Military Press @ 146 & 156lbs

2x1=2

3x1=3

4x1=4

5x1=5

Military Press @ 171 & 176lbs

1x1=1

1x2=2

Back Squats

3x3=9

5x1=5

Fed XPosted June 22, 2012

Pull Ups & Chin Ups @ 65lbs

10x1=10

8x1=8

7x1=7

Pull Ups & Chin Ups @ 40lbs

10x2=20

BW Pull Ups & Chin Ups

10x2=20

^strict full ROM^

full ROM Dips @ 75lbs

10x1=10

15x2=30

full ROM Dips @ 60lbs

20x1=20

Push Ups @ 60lbs

10x1=10

15x2=30

Military Press @ 146lbs

3x3=9

5x1=5

Military Press @ 136lbs

10x1=10

Back Squats

3x2=6

5x1=5

Fed XPosted June 25, 2012

Chin Ups @ 60lbs

8x3=24

BW Pull Ups & Chin Ups

10x3=30

^strict full ROM^

full ROM Dips @ 60lbs

20x3=60

15x2=30

Push Ups @ 60lbs

15x2=30

10x3=30

Back Squats @ 190lbs

5x1=5

3x2=6

today I decided to Swap Military Presses for Back Squats

Fed XPosted June 27, 2012

Pull Ups & Chin Ups @ 70lbs

10x2=20

7x1=7

Pull Ups @ 60lbs

9x1=9

BW Pull Ups

10x1=10

^dead hangers strict full ROM^

strict full ROM Dips @ 75lbs

15x4=60

10x4=40

strict full ROM Dips @ 60lbs

20x1=20

Push Ups @ 60lbs

10x2=20

15x2=30

Military Press

5,5,3=13

no direct lower body work today... prob will add more BW & possibly weighted Pulls/Chins later

Fed XPosted June 29, 2012

Pull Ups & Chin Ups @ 60lbs

10x1=10

8x2=16

^dead hangers strict full ROM^

Push Ups @ 60lbs

10x3=30

strict full ROM Dips @ 60lbs

15x1=15

20x2=40

early morning quickie...more sets later on today

Fed XPosted July 2, 2012

Chin Ups @ 75lbs

10x1=10

7x1=7

Pull Upz @ 60lbs

7x2=14

BW Pull Up

10x2=20

15x1=15

^dead hangers strcit full ROM^

Back Squats

5x2=10

strict full ROM Dips @ 75lbs

10x3=30

Push Ups @ 60lbs

10x3=30

Overhead Press @ 151 & 156lbs

1x1=1

2x2=4

3x1=3

4x1=4

Fed XPosted July 4, 2012

regular & close grip Chin Ups & Pull Up Pyramid @ 80lbs

1-6-1=36

BW Pull Ups & Chin Ups

10x4=40

^strict full ROM^

full ROM Dips @ 85lbs

10x4=40

Push Ups @ 60lbs

10x3=30

15x1=15

Back Squats @ 190lb

5x3=15

Military Press @ 136

6x2=12

5x1=5

Fed XPosted July 6, 2012

Close & Regular Grip Pull Ups & Chin Ups @ 40lbs

10x5=50

^strict full ROM^

full ROM Dips @ 85lbs

10x3=30

Push Ups @ 60lbs

10x3=30

Military Press @ 136lbs

3,4,5,6=18

Back Squats

5x2=10

on the Pull Ups & Chin Ups I was going to aim for 100 reps for time @40lbs... but then I was like forget it cause I was in a rush... All other reps are at 1 minute rest

Fed XPosted July 10, 2012

Pull Up & Chin Up Pyramid @ 90lbs

1-6-1=36

^strict full ROM^

full ROM Dips @ 90lbs

10x5=50

Back Squats

5x2=10

Push Ups @ 60lbs

10x3=30

Fed XPosted July 11, 2012

Pull Up & Chin Ups @ 40lbs

10x4=40

^dead hangers strict full ROM^

full ROM Dips @ 50lbs

20x4=80

30x1=30

40x1=40

Push Ups @ 60lbs

10x3=30

Military Press @ 145lb

2,4,4,6=16

Back Squats

5x2=10