Clark's Training Log

[clark]

11/20/2006

Not training for a meet, just trying to fix some imbalances: Tired from a long and exciting day, but here goes


squats very loose briefs:

255 X 3
345 X 3
435 X 3
525 X 3 added belt
615 X 3

one legged squats:

120 dumbell

3 sets of 8 each leg


pull down abs:

180 X 12 wide

220 X 12 close

240 X 12 wide

260 X 12 close


curls:

2 sets 12 each arm

[Joey Smith]

Now thats what I am talking about!....The World Super Heavy Weight Champ baby!....great to have you on brother and reading your logs....

[clark]

11/21/2006

speed bench:

warmups

225 X 3 for 3 sets

315 x 3 for 5 set

alternate grip spacing close, med and comp


declines

225 X 5

315 X 5 for 5 sets


dumbell roll extension on becline bench

5 sets of 10 reps with 40 lb dumbells


bicep machine

4 sets of 12 with 120 lbs


bicep low cable concentration curls

3 sets of 12 reps each arm

kettbell abs

3 sets of 10-12 with pair of 35 lb bells


I have a pinched nerve c7 c8 with a little elbow aggravation, don't like to back down the training but decided to take some good advice, "thanks for sharing the caring !!"

[Marty Queen]

Awesome speed day with great volume, glad to have you posting, one more great bencher for a newbie PLer to learn from!

[clark]

11/23/2006


Romanian Deadlifts

135 X 20

225 X 20 2 sets

275 x15 3sets

GHR

4 sets of 10 strict


Seated GMs

95 X 8

145 X 8

195 X5

245 X 5 2 sets


Crunches ( at home )

3 sets of 25


not feeling my self today, little under the weather, I think I need my medicine.

[Joey Smith]

Your bench looked great tonight my friend....hope your feeling better, hell you should be you got to see me!....lol....thanks for the help....

[clark]

11/24/2006

Flat Bench comp grip raw

135 X 5

225 X 5

315 X 5

365 X3


3 board raw

405 x 3

455 x 3

495 x 3

shirt

425 x 3

515 x 3

605 x 3

seated dip machine

315 x 10

360 x 10

405 x 10

450 x 10


felt much better tonight, took my medicine.....a very exciting night,,,,everybody looked great!!

[clark]

11/26/2006


Lat Pulldowns (all done slow tempo)

120 X 15

180 X 12

220 X 10

260 X 10 ( 2 sets )


Bent Over Row (Fat Bar)

135 x 12

225 x 10

275 X 6 ( 3 sets )

changed to regular bar

315 x 10

405 x 8


Dumbell Curls

40 x 12

55 x10 (3 sets )


Cable Concentration Curls

50 x 12

60 x 10

70 x 8


Felt poorly that morning but felt better about an hour into my workout..

[exmgq]

chris if you not helping too may people maybe you can pull at our meet in january. see if you can get ya a big one in the books.

either way look forward to seeing yall again.

[clark]

Helping some of GCBB guys and a new lifting star...so I wont compete....Hit 970 at he worlds.....we will see...but I can help with anything

[Breaker]

Great to see you on here Big Chris, I will be studying your logs bro!

[clark]

11/27/2006

Squats loose briefs (Walked out)

255 x 5

345 x 3

435 X 3

525 X 3

615 x 3


One Leg Squats

3 set of 8 each leg with 120 dumbell


Leg Curls one leg at a time

3 sets of 10 reps each leg


Straight Bar Bicep Curls (strict)

95 x 10 (2 sets)

115 x 8 (2 sets)

135 x 6

115 x 6


Ab Crunches at Home


cut it short, got a long day tomorrow......

[clark]

Thanks for all your help and encouragement, weve just got to teach you to yell at me! Maybe Tim and Joey can help you out with that

I will try, but its hard......Tim and Joey are just mean

[exmgq]

clark said:

Helping some of GCBB guys and a new lifting star...so I wont compete....Hit 970 at he worlds.....we will see...but I can help with anything

i said pull not squat. =0l

[clark]

my bad....might just do that.....I believe I will...