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2009-06-07T10:21:00.000-07:00

The Road to an 800 Deadlift

2007-06-18T07:14:00.000-07:00

I am back in action and planning to deadlift 800+ at an APF contest in September. My first workouts will be pretty light compared to my usual because I haven't been lifting for a couple of months, but I expect to improve rapidly.

One thing I did to get myself motivated to train was to start taking H+ Blocker again before workouts. That stuff is amazing for giving you great energy and actually lifting more in the gym!

June 15, 2007 Weight- 342

Bench Press 135 x 10, 225 x 5, 315 x 5, 315 x 5
Standing Press 95 x 10, 135 x 10, 135 x 10
Pulldowns 170 x 10, 170 x 10
DB Curls 35's x 10, 45's x 10
1 Arm Overhead Extension 35 x 10, 45 x 10

June 16, 2007

Squat 135 x 10, 225 x 10, 315 x 5
Seated Calf Raises 70 x 25, 140 x 20, 210 x 20
Leg Curls 130 x 10, 130 x 10, 130 x 10
Leg Extensions 120 x 12, 120 x 10, 120 x 10
Cable Crunches 200 x 20

June 18, 2007 Weight- 338

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3
Row Machine 170 x 10, 220 x 10, 220 x 10
Seated DB Press 70's x 15, 80's x 15
Preacher Curl Machine 100 x 15, 120 x 12
Pushdowns 120 x 12, 120 x 12

June 18, 2007 Wt- 339

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 365 x 3
Chest Supported Row 170 x 10, 220 x 10, 220 x 10
Seated DB Press 70's x 15, 80's x 15
Preacher Curl Machine 100 x 15, 120 x 12
Pushdowns 120 x 12, 120 x 12

June 22, 2007 Weight- 344

Bench Press 135 x 20, 225 x 10, 315 x 7, 365 x 3
Wide Grip Pulldowns 190 x 12, 250 x 10
Standing Barbell Press 135 x 10, 185 x 10, 225 x 5
DB Curls 50's x 10
1 Arm Overhead Triceps Extension 50 x 10

June 23, 2007 Weight- 341

Deadlift 255 x 10, 455 x 3, 455 x 5
Power Shrugs 235 x 15, 415 x 10
Seated Calf Raises 115 x 20, 185 x 20, 225 x 10
Leg Curls 120 x 15
Leg Extensions 120 x 15
Wide Stance Leg Press 200 x 15, 400 x15

June 25, 2007 Weight- 347

Medium Grip Bench Press 135 x 15, 225 x 10, 315 x 5, 365 x 5, 405 x 1, 405 x 1
Plate Loaded Row Machine 225 x 15, 315 x 10, 315 x 10
JM Press 135 x 10, 225 x 8, 225 x 10
DB Curls 50 x 10, 60 x 10, 70 x 8

June 28, 2007

Bench Press 135 x 15, 225 x 5, 315 x 5, 385 x 2 (felt a little heavy)
Machine Row 170 x 15, 220 x 15
Plate Loaded Incline Bench Machine 225 x 15, 405 x 17
That's it for the day. I had some other things I had to do, and my body was telling me that it was enough this time. Soon I will be able to push harder.

June 29, 2007 Weight- 348

Squats 145 x 10, 235 x 5, 325 x 5, 415 x 5
Standing Calf Raises 340 x 15, 340 x 12
Leg Extensions 120 x 10, 170 x 12
Stiff Legged Deadlifts 135 x 10
Incline Sit-Ups 10

July 2, 2007

Medium Grip Bench Press 135 x 20, 225 x 10, 315 x 5, 405 x 1, 425 x 1, 315 x 14
Plate Loaded Pulldown Machine 225 x 15, 315 x 15, 405 x 10
Seated DB Press 70's x 15, 85's x 15 (felt good)
DB Curls 50's x 15
1 Arm Overhead Triceps Extension 50 x 15

July 6, 2007 Weight- 343

Incline DB Press 60's x 20, 80's x 20, 100's x 15, 120's x 10
Underhand Pulldowns 150 x 10, 200 x 10, 250 x 10
Upright Rows 95 x 10, 135 x 10, 135 x 10
Incline DB Curls 45's x 10, 45's x 10
JM Press 135 x 12, 225 x 10
Preacher Curl Machine 120 x 10, 120 x 10
Rope Pushdowns 130 x 15, 130 x 12

July 9, 2007

Deadift 255 x 5, 455 x 1, 545 x 1, 545 x 1, 545 x 1
Power Shrugs 255 x 15, 345 x 12, 435 x 10
Seated Calf Raise 115 x 20, 185 x 20
Leg Curls 120 x 15, 120 x 15
Leg Extensions 120 x 15, 120 x 15
Rope Crunches 200 x 20

July 10, 2007

Medium Grip Bench Press 135 x 15, 225 x 10, 275 x 5, 315 x 1, 405 x 1
Machine Row 150 x 15, 200 x 15, 220 x 12, 220 x 12
Incline DB Press 70's x 15, 90's x 10, 110's x 10, 120's x 10
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50 x 10, 45 x 10

July 13, 2007 Weight- 352

Wide Grip Bench Press 135 x 10, 225 x 10, 315 x 5, 365 x 5, 405 x 5
Seated Row 170 x 10, 250 x 10, 250 x 10
Seated DB Press 70's x 20, 90's x 18
Hammer Curls 50's x 10, 60's x 10
Triceps Pushdowns 140 x 12, 140 x 12

July 16, 2007

Squats 145 x 8, 235 x 5, 325 x 5, 425 x 5
Leg Press Calf Extensions 180 x 20, 380 x 25
Leg Press 380 x 20
Incline Sit-Ups 15

July 17, 2007

Bench Press 135 x 10, 225 x 8, 315 x 3, 405 x 1, 435 x 1
JM Press 135 x 10, 185 x 10, 225 x 10
Axle Curl 70 x 10, 90 x 10, 90 x 10

Back to Work

2007-06-12T06:17:00.000-07:00

June 12, 2007

I have been very lazy with my posting for the last year. My lifting has been excellent over that same period, though. I will update my contest lifts today or tommorow and begin a new thread about my current training this week.

Aaron Anderton
NLP Bodybuilding

Training for a full Powerlifting meet

2006-09-26T08:54:00.000-07:00

September 25, 2006 Weight- 348

Speed Bench Press w/bands 225x3 for 9 sets
DB Floor Press 100's x 20
Triceps Pushdowns 100x12, 130x8, 160x6
Pulldowns 200x15, 250x10
Rear Delt machine 50x15
DB Curls 50's x 8, 60's x 5

September 27, 2006 Weight- 342

Squats w/ power pants 135x5, 235x5, 415x3, 505x3, 555x3
FORZA Reverse Hyper 70x7, 70x8
Incline Sit-ups 15

September 28, 2006

4 Board Press 225x5, 315x5, 405x1, 495x1*
DB Extension- elbows out- 50's x 15, 65's x 10, 75's x 10
Plate Loaded Row Machine 135x5, 225x10, 315x5, 405x5
Upright Rows 95x10, 135x10, 135x10
Seated DB Press 70's x 15
Hammer Curls 50's x 10, 60's x 10

October 2, 2006 Weight- 346

Bench Press w/ bands 245x3,3,3,3,3, 275x3,3,3,3
DB Incline 120's x 15, 120's x 9
DB Triceps extension- palms in- 60's x 10, 75's x 8
Row Machine 180x10, 220x12
Side Lateral Raises 25's x 10, 35's x 10
Barbell Curls 95x10, 135x10

October 4, 2006 Weight- 344

Felt tired today, not much sleep

Deadlift 255x5, 455x1, 655x1, 655x1, 655x1, 655x1
Good Mornings 145x10, 235x10

I will try to catch up on my rest and do better next time.

October 5, 2006

Floor Press 135x5, 225x5, 315x3, 365x1
Close Grip Rack Lockouts 335x5, 535x2
Close Grip Bent Row 145x10, 235x10, 325x10*
Shrugs 325x10
Standing DB Press 75's x 10
Hammer Curls 55's x 15

The last three exercises I lifted light because I was feeling some sharp pulling in my biceps and shoulders and I did not want to injure myself. I did lighter weight smoothly to flush the muscles with blood and now I will rest and recover.

October 9, 2006 Weight- 348

Speed Bench w/bands 275x3 for 9 sets
Floor Press 135x15, 225x20, 225x12
Triceps Pushdowns 70x10, 110x8, 140x8, 170x8
Plate Loaded Pulldowns 225x10, 315x10, 405x10
Upright Rows 95x15, 135x15*
DB Curls 55's x 8, 55's x 8

Fantastic Pump- (started NIOX by Nutrex today)

October 11, 2006

Squats 145x10, 235x5, 325x5, add power pants and belt 415x3, 525x3, 575x3*
Forza Reverse Hyper 50x10, 70x10*
Incline Sit-ups 20, 15
Standing Calf 260x10, 260x10
Leg Extensions 120x12, 120x10
Leg Curls 150x10, 150x10

October 12, 2006 Weight- 343

3 Board Press 225x10, 315x5, 405x3, 455x1, 495x1*
JM Press 225x12, 225x12, 225x12
Seated Row 150x10, 250x10, 250x10
Seated DB Press 75's x 20, 90's x 10
Hammer Curls 60's x 10, 70's x 10

October 18, 2006 Weight- 341

Speed Bench w/ bands 135x20, 225x10, 275x3 for 9 sets
Incline Press for reps 135x10, 225x21*
DB Extension w/ elbows out 60's x 10, 70's x 10
Plate Loaded Row 225x15, 225x15, 225x15

Tired

October 19, 2006

Deadlift 255x7, add power pants 455x2, 545x1, 635x1, 705x1
Good Mornings 145x10, 235x10, 325x10*

*personal record

October 24, 2006 Weight- 344

Speed Bench w/bands 135x15, 135x11, 225x3, 295x3 for 9 sets
DB Floor Press 110's x 15
JM Press 135x10, 225x6, 275x6

I am moving too slow and the workout is taking too long. I am going to change some things up.

October 26, 2006 Weight- 342

Squats 145x10, add belt 345x5, add power pants 435x3, add knee wraps 545x3, add suit (single ply Inzer Hardcore) 635x3*
Forza Reverse Hyper 70x12*
Rope Crunches 200x20

October 27, 2006 Weight- 343

4 Board Press 135x15, 225x10, 315x5, 405x3, 475x1, 505x1*
Pulldowns 200x15, 250x15, 250x10
Standing Press 95x10, 145x10, 235x5
Preacher Curl Machine 120x20, 120x10
Dip Machine 250x20, 250x15

October 30, 2006 Weight- 347

Machine Rows 160x15, 220x12, 220x10
Bench Press 135x20, 225x10, 315x10, 405x4
Pulldowns 200x15, 200x10
Pec Deck 100x15, 100x20
Chest Press machine 300x10
DB Curls 50's x 12, 50's x 10, 50's x 10
Rope Pushdowns 200x15
1 Arm Overhead Triceps Extensions 45x10

November 1, 2006 Weight- 348

Deadlift 255x5, 455x2, add power briefs 655x1, 745x1* (Gym PR)
Power Shrugs 235x20, 415x15

November 3, 2006 Weight- 349

Close Grip Bent Rows 135x10, 225x10, 315x5, 365x5
Incline Press 135x15, 225x5, 315x5, 315x8
Rope Crunches 200x20
DB Curls 55's x 10, 65's x 8, 75's x 5
DB Triceps extensions (palms in) 40's x 10, 60's x 10, 60's x 10, 60's x 10

November 6, 2006 Weight- 351

Plate Loaded Chest Supported Row 135x10, 225x10, 315x10, 405x10*
Bench Press 135x20, 225x10, 315x5, 365x9
Upright Rows 115x10, 135x10
Preacher Curl Machine 120x10, 120x11, 120x15
Dip Machine 210x20, 210x20, 210x20
Rope Crunches 200x20

November 8, 2006

Squats 145x10, 255x5, 455x5, 545x5, 615x3 w/ briefs*
FORZA Reverse Hyper 90x10*
Incline Sit-ups 15

November 9, 2006

Standing Press 95x10, 135x10, 195x5, 235x5, 285x2
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Incline Press 135x15, 225x5, 315x8
DB Curls 60's x 10, 60's x 10
JM Press 135x12, 225x10

November 13, 2006 Weight- 354

Bench Press 135x20, 225x10, 315x5, 365x1, 405x1, 455x1, 405x2, 405x3
Machine Rows 200x15, 220x15
JM Press 135x15, 225x10, 225x10
Hammer Curls 55's x 10, 75's x 10

November 15, 2006

Deadlift 255x5, 455x2 w/briefs and belt, 655x1, 765x0 couldn't get any air at the bottom.
Hyperextensions 10, 10
Rope Crunches 200x20, 200x20
Standing Calf Raise 300x10
Leg Extensions 100x15

November 16, 2006

Palms-in Pulldowns 200x14, 200x15, 200x10
Bench Press 135x10, 225x10, 315x1, 405x1, 455x1, 455x1, 405x3
DB Seated Press 75's x 20, 90's x 18
DB Curls 50's x 10, 60's x 8
1 Arm Overhead Triceps Extension 50x10, 60x10

November 20, 2006 Weight- 357

Bench Press 135x20, 225x5, 315x5, 405x3, 475x1, 405x5
Machine Rows 220x15, 220x15
Seated DB Press 70's x 20, 100's x 20*
Triceps Pushdowns 110x15, 110x15
DB Curls 60's x 8, 75's x 7

November 22, 2006

Deadlift 245x3, 455x2, 655x1, 725x1 (no belt)
Side Bends 80x10 each side

November 24, 2006

Bench Press 135x15, 225x10, 315x5, 405x1, 455x1
Side Lateral Raises 25's x 20 35's x 15
DB Triceps Extensions (elbows out) 35's x 15, 45's x 10, 60's x 15
Hammer Curls 50's x 10, 65's x 10

December 2, 2006 Weight- 355

APF Christmas Classic in Pasco, Washington

Contest day arrived and I was feeling good. My only real concern was that my belt was too tight during my last Deadlift workout and I was unable to get down to the bar with it on. I had cut back on my food intake during the last week in hopes that it would fit more loosely like I want it to, so that I could reach my Deadlift goals.

I did the Bench Press first, and I lifted RAW, which means that I did not use a Bench Press shirt. I warmed up with the bar for 10 reps, and then 135 for 15. I moved on to 225 for 7 reps and 315 pounds for 3. My last warm up was 405 for a single and then I was ready to begin.

My first attempt was 460 pounds. I got the lift off and steadied the weight. I lowered the weight to my chest under control and paused there waiting for the press signal. When I heard it, I blew the bar off my chest like I was still warming up. It was easy! My second attempt was 500 pounds and it went up with only a little hesitation at the mid-point. I had finally benched 500 in a sanctioned contest! My third attempt was a conservative 515. I pressed it up with ease and I think I could have done 10 or 15 more pounds if I was allowed another attempt. My day was off to a good start.

I began my Deadlift warm-ups with 135 for 5 reps. I quickly added weight to 225 for 3 reps. I put on my briefs and belt for 405 for 1 rep. The weight was easy, but it was difficult to get down into position. My final warm-up was 605 for 1 reps and again, it was easy.

My first attempt was 740. This was by far the heaviest opening weight I had ever attempted, so I was nervous. I reached down and took a tight grip on the bar. I pulled myself down into position, which was no easy task. I pulled the weight up quickly and explosively for a good lift. Because of the tightness of the belt and briefs I was seeing stars and a little dizzy, even though the lift was easy. I asked for 800 for my second attempt. There were only about 8 people in my flight, so there wasn't much time for recovery, or time to lose focus. I came back for my second attempt ready to rip it from the floor. I took my grip, pulled myself down and pulled for all I was worth. I started to black out and had to let go. I barely got the weight off the ground. I got angry and jacked up for another try on my third attempt, but it was a carbon copy of the previous one. Needless to say, I was not happy with the results, but the 740 pound Deadlift was still the heaviest of the contest by far. I got first place and broken blood vessels all over my face, eyeballs, neck, shoulders and chest to show for my efforts.

I will take a little time to evaluate what happend and why, and then formulate a plan to make my dream of an 800 pound deadlift into a reality.

A Return to Power- Aaron Anderton's Power Training

2006-08-06T10:19:00.000-07:00

August 1, 2006 Weight- 338

Medium grip Bench Press 135x15, 225x10, 315x1, 365x1, 405x3
Pulldowns 150x12, 210x12, 210x12
Seated DB press 45's x 20, 75's x 20
DB Curl 55's x 10, 70's x 8, 60's x 10
JM Press 135x15, 225x10, 275x5
Standing Cable Crunch 80x20

August 3, 2006 Weight- 340

Squats 155x5, 245x5, 335x5
Deadlifts 255x5, 333345x1, 435x1, 525x1
Crunches 30, 20

August 5, 2006 Weight- 343

Incline Bench Press 135x15, 225x5, 315x3, 365x1
Seated Row 200x15, 250x10
Bench Press 135x10, 225x5, 315x3, 405x3

August 7, 2006

Medium Grip Bench Press 135x20, 225x10, 315x3, 405x6*
Close Grip Pulldowns 150x12, 210x12, 250x10
Seated DB Press 60's x 20, 80's x 15
DB Curls 55's x 8, 70's x 10
JM Press 135x12, 225x5, 315x5

August 10, 2006 Weight- 344

Deadlift 255x5, 455x1, 545x1, 635x1 (belt only)
Shrugs 225x10, 315x10, 405x10
Standing Cable Crunches 80x20, 120x15

August 12, 2006 Weight- 345

Incline Bench Press 135x15, 225x10, 315x5, 365x5
Plate Loaded Chest-supported Row 225x10, 315x10, 365x10
Bench Press 135x10, 225x5, 315x5, 405x1, 425x3- pretty easy
Preacher Curl machine 120x15, 150x10
Triceps Pushdowns on the Lat Pulldown machine 140x15, 140x10

August 14, 2006 Weight- 343
Started using GAKIC again today.

Medium Grip Bench Press 135x15, 225x10, 315x5, 385x3, 425x1, 455x2* + 1 forced rep
Pulldowns 200x10, 250x10, 250x10
Seated DB Press 70's x 20, 100's x 15
DB Curls 60's x 8, 80's x 8, 50's x 10
JM Press 135x10, 225x10 (arms too wobbly to safely continue)

August 16, 2006 Weight- 345

Squats 145x8, 235x5, 325x5, 415x5, 465x5 (belt and knee warmers)
Good Mornings 145x10 (easy, but I could feel my back was overworked, so I stopped there)
Leg Curls 140x15 (Lower back hurting)
Leg Extensions 140x15

August 21, 2006 Weight- 342

Medium Grip Bench Press 135x15, 225x5, 315x5, 405x3, 455x1, 475x1*, 500x1*
Pulldowns 200x20, 250x12, 250x12
Standing Overhead Press 135x11, 185x5, 225x5, 275x1
DB Curls 65's x 10
1 Arm Overhead Triceps Extension 45x15

* Personal Records- I finally got a 500 pound RAW bench!

August 23, 2006 Weight- 344

Deadlift 245x5, 455x1, 545x1, 635x1, 685x1 (all done with only a belt)
Power Shrugs 225x10, 415x10, 415x10
Incline Sit-ups 15, 15
Leg Curls 150x10, 200x8

August 25, 2006 Weight- 345

Incline Bench Press 135x10, 225x5, 315x5, 365x1, 405x1
Close Grip Bent Row 135x10, 225x10, 315x10
JM Press 135x10, 225x10, 315x6
Preacher Curl Machine 150x15*, 150x7

August 28, 2006 Weight- 342

Medium Grip Bench Press 135x20, 225x20, 315x5, 405x1, 455x1, 315x15
Machine Row 200x15, 220x15, 220x15
DB Curls 55's x 10
DB Louies 55's x 10
Feeling tired and weak. Need to rest more.

August 31, 2006 Weight- 339

I took it easy today because I had been sick as a dog the past two days with some kind of virus.

Squats 135x5, 235x5, 325x5, 415x5, 505x2 (All done with only a belt and knee sleeves)
Good Mornings 145x10, 235x8

That's it for today. I will get some rest and come back stronger.

September 2, 2006 Weight- 342

Side Lateral Raises 20's x 15, 25's x 15, 30's x 20
Seated DB Press 70's x 15, 85's x 15
Pulldowns 200x15, 250x10
Barbell Curls 45x10, 95x10, 135x10
DB Louies 70's x 10

Today was just to get the blood flowing in my shoulder girdle and stretch everything out so that I can have a good, heavy Bench workout on Tuesday.

September 5, 2006 Weight- 346

Medium Grip Bench Press 135x20, 225x10, 315x5, 405x1, 455x1, 505x0, 365x9
Plate Loaded Machine Row 225x10, 315x10
Preacher Curl Machine 120x15, 150x10
Dip Machine 210x15, 285x15
Rope Crunches 180x20

September 8, 2006 Weight- 344

Deadlift 255x5, 455x1 (belt only), 655x1 (suit bottoms- way too tight), 655x1 (belt only)
Seated Calf raise 90x20, 135x20
Incline Sit-ups 20

September 9, 2006 Weight- 345

Bench Press 135x15, 135x10, 225x5, 315x3, 405x3, 455x1
Upright Row 95x15, 95x15, 95x15
1 Arm Overhead Tricep extension 45x12, 45x12, 55x12
DB Curls 45's x 12, 45's x 10, 45's x 5

Last workout before a Bench Press and Deadlift contest on the 16th, so I just wanted to go up to a weight near my opener in the Bench Press and to flush the muscles with blood on the other exercises.

September 16, 2006 Contest Day at the IronGladiators.com Northwest Push and Pull

I showed up ready to compete RAW with only a lifting belt in the Bench Press and Deadlift.

Bench Press Warm-ups 135x20, 225x5, 335x1, 225x5, 335x1, 425x1

Attempts: 1- 460 2- 490 3- 500 (did not lock it out)

Result- 490

Deadlift Warm-ups 245x5, 445x2, 585x1

Attempts: 1- 685 2- 715 3- 740* 4- 755*

Result- 755 The highest Deadlift in the contest.

Aaron Anderton's training for the Utah's Strongest Man contest

2006-03-11T18:10:00.000-08:00

I am begining this training phase at a bodyweight of 350 pounds. My goal is to improve my conditioning for the purpose of strongman competitions and to improve my strength and technique in the various events. Specifically, I want to gain strength in the overhead lifts and the deadlift. I want to improve my technique and conditioning in the tire flip and the atlas stones. I need to improve my grip and work on the farmers walk as well, so I have a lot of work in front of me. I will probably lose some weight over the next 13 weeks until the contest (The contest date is June 9th), but that is not my primary focus. Strongman is about performance, so that will be my focus.

March 11, 2006

Shoulder Press Machine 140x30, 280x15, 280x15, 280x10
Chest supported Row 150x10, 200x10, 220x10, 220x15
Bench Press (Medium grip) 135x15, 225x10, 315x7
Preacher Machine 120x13, 120x13
Dip Machine 210x20, 230x15

March 13, 2006

Standing Overhead Press 95x8, 135x5, 135x10, 185x10, 225x3, 275x3
Pulldowns 200x10, 250x10
Incline DB Press 90's x 15, 120's x 15*

March 15, 2006

I am recovering from a minor back strain, so I am going light on Deadlifts to test my recovery. Don't expect any big weights yet.

Deadlifts 155x10, 245x5, 335x3, 425x3 feeling good, no pain
Incline Sit-ups 15, 15
Leg Extensions 150x12, 180x10
Leg Curls 120x10, 150x10
Seated Calf Raises 90x20, 135x20
45 degree Hyperextensions 15, 15
Rope Crunches 200x20, 200x20

March 17, 2006

Incline Press 135x15, 225x8, 315x3, 405x1, 425x1, 455- almost
Chest Supported Row 130x10, 220x20*
DB Curls 45's x 10, 55's x 10, 55's x 10
1 Arm Overhead Extension 45x10
Triceps Pushdowns 100x15, 100x15

* = Personal Record

March 21, 2006

Standing Barbell Press 95x10, 135x10, 225x5, 275x5*, 295x1*
Pulldowns 200x12, 250x10, 250x10
Hammer Curls 45x10, 60x10, 60x10
DB Louies 45x10, 75x10, 75x10
Side Lateral Raises 30's x 10

March 23, 2006 Wt- 342

Squats 135x10, 225x8, 315x5, 405x5
Crunches 40
Leg Extensions 150x15, 150x15
Leg Curls 120x10, 120x10
45 degree Hyperextensions 15

This workout was not very heavy, but I was very happy with it because my back finally felt good again. I expect to start seeing some big improvement on my Squat and Deadlift numbers in the coming weeks.

March 25, 2006 Wt-345

Bench Press 135x15, 225x5, 315x5, 365x3, 405x1, 435x3*
Chest supported row 130x10, 220x12, 220x12, 220x12
JM Press 135x10, 225x10, 275x10
DB Curls 40's x 10, 55's x 8, 70's x 8

March 29, 2006 Wt- 341

Incline Bench Press 135x10, 225x5, 315x5, 405x5*
Plate Loaded Pulldown 225x10, 315x10, 405x20*
Seated DB Press 80's x 10, 100's x 18*
Hammer Curls 60's x 10
DB Louies 60's x 10
Crunches 30

March 31, 2006 Wt. 340

Deadlift 245x5, 455x3, 545x4
Leg Curls 120x15, 170x8
Seated Calf Raises 135x30, 180x20*
Leg Extensions 120x10, 170x10

April 3, 2006

Standing Press 95x10, 135x10, 225x3, 275x1, 315x1*
Pulldowns 180x10, 220x10, 250x10
DB Curls 50's x 10, 70's x 5, 80's x 5
Triceps Pushdowns 90x12, 120x10
Preacher Curl Machine 120x12, 120x10, 120x10
Triceps Machine 150x20, 200x20, 200x20

April 6, 2006 Wt- 336

Squats w/ belt and knee warmers 135x5, 225x5, 320x5, 410x5, 460x7*
Standing Calf Raises 200x10, 300x10, 300x10
Leg Curls 120x10, 120x10
Leg Extensions 120x15, 150x10
Hyperextensions 10
Crunches 30

April 8, 2006

Bench Press 135x10, 225x10, 315x5, 405x1, 425x4*
Seated Row w/Rope handle 110x10, 150x8 (really hard on the grip)
Preacher Machine 120x12, 120x12
Dip Machine 210x30, 210x20

April 11, 2006

Side Lateral Raises 20's x 15, 25's x 15, 30's x 15, 30's x 10
Standing Front Press 135x10, 225x5, 275x2
Close-grip Pulldowns 100x10, 200x10, 250x10
DB Curls 40's x 10, 55's x 8, 70's x 8, 50's x 10
1 arm Overhead Triceps Extension 30x10, 45x10, 60x10, 45x10

April 15, 2006 Wt- 331

Deadlift 155x10, 355x5, 445x2, 585x1 for 6 sets with 1 minute rest between each.
Incline Bench Press 135x10, 225x8, 315x5, 365x6
2 Dumbbell Row 110's x 10
Preacher Curl machine 120x12, 120x10
Triceps Extension Machine 150x20, 150x10

April 17, 2006

Upright Rows 95x10, 135x10, 135x10
Shoulder Press Machine 150x10, 210x12
Close-Grip Pulldowns 150x12
Incline DB Curls 35's x 10, 40's x 10
Rope Pushdowns 70x10, 70x10

Feeling sick and no energy

April 20, 2006 Wt- 335

Squat w/ belt only 135x8, 230x5, 320x3, 410x1, 500x2
1/2 Squat off the pins 590x1, 680x1, 770x1 easy, but no more room on the bar.
Incline Sit-ups 20
45 degree Hyperextensions 15

April 21, 2006

Bench Press 135x20, 135x20, 225x5, 315x3, 365x1, 405x1, 275x22*
DB Curls 35's x 10, 50's x 10

April 24, 2006 Weight- 340

Standing Press 140x10, 190x5, 230x3, 280x3, 320x1*
Seated Row w/ rope 150x8, 100x10
Seated Row 250x10, 250x10
Medium Grip Bench Press 135x10, 225x5, 315x3, 365x1, 405x1
DB Curls 55's x 10, 70's x 8

April 28, 2006 Weight- 340

Incline Press 135x10, 135x10, 225x10, 275x3, 315x3, 365x3, 405x1
Plate Loaded Pulldown 225x10, 315x10, 405x10
Bench Press 135x10, 225x5, 315x1, 405x1
DB Curls 35's x 10, 45's x 10, 60's x 10, 50's x 10

April 29, 2006

Deadlift 245x5, 335x3, 425x1, 515x1, 605x1
Tire Flip 900x 6 flips, 900x 7 flips, 900x 5 flips

May 2, 2006

Standing Barbell Press 135x5, 230x5, 280x3, 325x1*, 340x1*
Close Grip Pulldowns 200x10, 250x10
Bench Press 135x20, 225x10, 315x5, 410x1
JM Press 135x10, 225x10, 315x7
DB Curl 50's x 10, 70's x 6, 90's x 6

May 8, 2006 Weight- 344

Standing Barbell Press 95x20, 135x5, 225x5, 275x1, 315x1, 315x1, 315x1, 315x1
Plate Loaded Row Machine 205x10, 295x10, 385x10*
Standing DB Press 80's x 10, 95's x 15*
JM Press 135x15, 225x10
DB Curls 60's x 8, 75's x 6

Just ran out of time on the last two exercises.

May 9, 2006

Deadlift 245x5, 425x2, 610x1, 635x1, 635x1, 635x1, 635x1, 635x1, 635x1
Power Shrugs 230x10, 320x10, 410x10
Incline Sit Ups 20

Beginning use of Anator p70 by Muscletech

May 12, 2006 Weight- 340

Incline Press 135x20, 225x5, 315x5, 365x5
Pulldowns 200x10, 250x15, 250x10
Incline DB Press 90's x 15, 120's x 16*
Barbell Curls 95x5, 135x5, 185x5
DB Louies 60's x 10

May 13, 2006 Event training

Farmers Walk 260 per hand for 220 feet
Atlas Stone 254x1 with a hold at the top, then a controlled lowering for 4 sets
Grip work

May 16, 2006 Weight- 346

Standing Barbell Press 135x10, 185x10, 225x5, 275x3, 315x1
Bent Barbell Rows 135x10, 225x10, 315x10
DB Curls 55's x 10, 55's x 10
1 Arm Overhead DB Extension 45's x 10, 45's x 10
Incline Sit-ups 15, 15

May 17, 2006

Squats (w/ belt only) 135x10, 225x5, 315x5, 410x5, 500x5*
Rope Crunches 150x50
45 degree hyperextension 20
Seated Calf raises 135x20, 135x25
Leg Extensions 120x20, 150x10

lower back sore

May 19, 2006 Wt- 344

Medium Grip Bench Press 135x20, 225x5, 315x5, 405x3
Upright Row 135x10, 185x10, 225x10*
Hammer Curls 50's x 10, 65's x 10, 80's x 10
JM Press 135x10, 225x10, 275x10

* = Personal Best

May 20, 2006

Atlas Stone (lift the stone from the ground to my lap, up to a standing position in front of my chest and hold it for a count of one or two, then return to my lap under control for another rep.)
254 x 3, 254x5, 254x4, 254x4 (no tacky, only chalk)
Grip work

May 22, 2006 Wt- 345 (Day 11 of Anator p70)

Standing Barbell Press 135x10, 185x5, 225x5, 275x3, 315x2, 335x1, 315x2*
DB Curls 50's x 10, 70's x 10, 85's x 6
Dip Machine 210x10, 285x30*, 285x10
Machine Row 220x15, 220x12, 220x10

May 24, 2006

Deadlift (Belt only) 255x5, 455x1, 655x1, 655x1, 655x3 (w/straps)

That's all for today.

May 27, 2006 Weight- 350

Bench Press 135x10, 225x5, 315x5, 385x3, 435x4*, 315x19*
Grip work Wrist roller (2 inch bar) 100 pounds for multiple sets with holds of 30 seconds per hand at the end.

May 30, 2006

Seated DB Press 60's x 20, 80's x 10, 100's x 20*
Upright Row 95x10, 135x10, 185x10
Plate Loaded Pulldown 225x10, 315x10, 405x10 easy
JM Press 135x10, 225x10, 275x10
DB Curls 45's x 10, 65's x 10, 100's x 3 too much

May 31, 2006 Weight- 346

Deadlift 225x5, 455x1, 655x1, 655x1
Leg Press 1/2 reps 400x50 lower back too sore
Rope Crunches 200x30

June 2, 2006 Weight- 350

Standing Barbell Press 95x10, 135x10, 225x5, 275x1, 315x1, 335x1, 355x1*
Plate Loaded Row 225x15, 315x10, 405x8*
Hammer Curls 45's x 10, 65's x 10
1 Arm Overhead Tricep Extension 45x10, 60x10

* = Personal Record

June 9, 2006 Contest Day

1st event- Tire Flip and Hummer Pull

It was an 820 pound tire that was very difficult to grip. There were 14 of the strongest men in the country there to try and earn their pro card, but almost half of them did not even flip the tire for the whole 60 feet before the time ran out. I finished the tire portion but only had 5 seconds to pull the Hummer before I was out of time. That event was grueling and I finished in seventh place, I think.

2nd event- Log Lift

This event was to determine who could lift the heaviest log overhead. We were limited to 3 attempts, so we had to choose our attempst wisely. I opened with 290, which was a little lighter than I had planned, but I was still wobbly from my exertions in the first event. My first lift went alright, but I had trouble balancing with my rubbery legs. My second attempt was 310 pounds and that felt a little bit better. My final attempt was 330 pounds, and that one was my easiest attempt. My legs were finally feeling normal and I felt like I could probably have done 350 that day. One other strongman tied with me at 330, so we split the prize money they were giving to the winners of each event.

3rd event- Deadlift Medley

There were four deadlift bars loaded to 550, 600, 650, and 700 pounds. The goal was to lift the bar, get the down signal, and move to the next one as quickly as possible, finishing all four in the fastest time. We were allowed to use lifting straps to help with our grip, and deadlift suits if we chose to. I chose to only wear a lifting belt. I went second to last and a few people had finished all four, and in pretty good time, so I knew I had to move fast. I pulled the 550 very quickly and moved on to the 600 which also went quickly. I heard them say that only 6 seconds had elapsed and I was halfway done. I was not using the straps to save time, but I did have them on my wrists in case I needed them. I approached the 650 and pulled it quickly, too. I made a quick decision to not use the straps on the 700 because my grip felt good, and I knew I needed to be fast. I grasped the 700 pound barbell and pulled hard. I was coming up pretty good, but as I reached lockout, it began to slip and I couldn't complete the lift. I held it for a couple of seconds trying to finish the lift but I had to set it down. Wasting precious time, I wrapped the straps around the bar and pulled again. This time the pull was much harder since it was now my 5th rep and my 2nd with 700, but I completed it and finished in 3rd place on that event. I was angry with myself for not using the straps on my first attempt with 700 because that decision cost me first place and 100 dollars.

4th event- 700 pound Frame Carry

I was looking forward to this event because I am usually good at walking with heavy weights. The only problem for me was that the handles were thick and smooth, and my grip is my weak point. When it was my turn, I picked up the frame easily and began to quickly walk the 40 foot course. At the halfway point, the frame slipped out of my hands and fell to the ground. I quickly picked it up again and hurried toward the finish line, trying to make up for lost time. Again it slipped just before the finish line and I place in the middle of the pack on an event I thought I would do much better at.

5th event- Atlas Stones

This was the hardest stone event I had ever seen, in person or on TV. All stones had to be lifted onto 54 inch platforms. The stone weights were 300, 360, 360, 360, 385! I had not practiced much on the stones, so I didn't know what to expect. The first stone wasn't that hard, but the 360 was difficult for me. Twice I had it up at the edge of the platform, just to miss and drop it on the ground. I was very disappointed with my performance in that event, but it was a hard one, and nobody did all five stones.

Overall Placing

I finished in 5th place out of the 14 guys from all around the country. I was disappointed with that and it was obvious that I need to work on my grip and my event training because I think that was what made all the difference. My strength was there but my skill was not. I would like to Congratulate the winner, Brian Shaw, for a phenomenal performance in a very difficult contest. He is now a pro, and it couldn't have happened to a nicer guy (except maybe me). Good Luck Brian!

Working on my weaknesses for Strongman

2006-01-27T10:32:00.000-08:00

January 23, 2006 Wt- 338

Power Cleans 155x10, 155x10, 155x10, 155x10, 155x10
Seated DB Press 60's x 20, 70's x 20, 80's x 10

January 25, 2006

Bench Press 225x10, 225x10, 225x10, 225x10, 275x10
Chest Supported Row 225x10, 315x10, 315x10
JM Press 135x10, 225x10, 275x6
DB Curls 45x10, 60x10

January 27, 2006

Squats 225x10, 225x10, 225x10, 225x10, 225x10 with only 90 seconds between sets.
Side Bends 80x20 each side
Incline Sit-ups 20

February 1, 2006 Wt- 336

Standing Front Press 155x7, 200x5, 200x5, 200x5, 200x10
Seated DB Press 65's x 15, 80's x 10, 60's x 20
Power Shrugs 225x10

February 2, 2006

Squats 135x10, 275x10, 275x10, 275x10, 275x10, 275x10
Side Bends 95x10 each side
Incline Sit-ups 10
Leg Curls 120x15
Leg Extensions 120x15
Standing Calf Raise 300x12

February 4, 2006

Bench Press 135x10, 225x10, 315x10, 315x10
Axle Hold 160 for 30 seconds, 250 for 30 seconds.

February 6, 2006

Stiff Legged Deadlifts 155x10, 205x10, 205x10, 205x10, 205x10, 205x10 w/ 90 seconds rest between sets.
Plate Loaded Shoulder Press 160x20, 250x15, 320x9
Power Shrugs 245x10, 445x10
Incline Sit-ups 15, 15

February 8, 2006 Wt.-334 (feeling sick)

Bench Press 135x15, 225x10, 315x5, 365x5, 225x25
Plate Loaded Pulldown 225x10, 315x10, 405x10, 405x10
JM Press 135x15, 225x10
DB Curls 60's x 10, 45's x 10

February 9, 2006

Squats 135x10, 225x10, 325x10, 325x10, 325x10, 325x10
Rope Crunches 150x30

February 13, 2006

Good Mornings 135x10, 225x10, no more because of a sore lower back.
Seated DB Press 50's x 20, 70's x 20, 70's x 20
Hyperextensions 10
Incline Sit-ups 15
Preacher Curl Machine 120x15
Dip Machine 210x20

February 15, 2006 Weight- 343

Incline Press 135x15, 225x10, 315x5, 335x5, 355x6*
Plate Loaded Pulldown 225x15, 315x10, 405x10, 495x11*
Bench Press 135x10, 225x5, 315x5, 385x3
DB Curls 60's x 10, 70's x 8
1 arm overhead Tricep extensions 40x15, 55x10
* = Personal Record

February 18, 2006

3 Board Press 225x10, 315x5, 385x3
Bench Press 225x35*
Axle Hold 160 x 45 seconds

February 20, 2006

Standing DB Press 50's x 10, 80's x 10, 100's x 5, 120's x 6
Upright Row 135x10, 185x10, 225x5*
Seated DB Press 80's x 20, 60's x 20
Side DB Hold (arms out like an iron cross) 25's x 37 seconds
Barbell Curls 135x10 (too much torque on my wrists)
DB Louies 50's x 10, 75's x 10

February 22, 2006

Deadlift w/ suit bottoms 245x5, 445x2, 545x1, 635x1 very difficult time getting down to the bar and staying in position.
Squat w/ suit and wraps 255x6, 455x1 felt a small pop in my lower back, so I stopped for the day.

February 23, 2006

Back was much worse, so I am not going to lift for a few days. It is hard enough to walk around right now.

February 27, 2006 Wt- 346

Machine Chest Press 210x15, 210x20, 210x13, 210x15
Pec Deck 100x10, 100x10, 100x10
Machine Row 150x10, 150x10, 150x10
Dip Machine 210x30
Preacher Curl Machine 120x15, 120x10, 120x10
Tricep Extension Machine 150x15, 150x15, 150x15

March 6, 2006 Wt- 348

Incline Bench 135x15, 225x10, 315x5, 365x7*
Pulldowns 200x12, 200x12, 200x10, 200x10
Seated DB Press 75's x 20, 100's x 14
DB Curls 45's x 10, 60's x 8, 75's x 5
1 arm Overhead Triceps extension 45x10, 60x10
Pushdowns 100x15

March 9, 2006 Wt- 350

Crunches 25, 25
Seated Calf Raises 90x15, 125x15, 160x15, 160x15
Leg Extensions 100x15, 150x15, 200x12, 200x12
Seated Leg Curls 100x15, 100x15, 100x15
Hack Squats 135x15, 135x15, 135x15

Training for Monsters of the Midwest!

2005-12-13T16:07:00.000-08:00

* = New Personal Record

December 12, 2005 Weight- 336

Clean and Press 155x3, 225x1, 243x1
Seated DB Press 55's x 20, 80's x 20, 100's x 13, 85's x 10
Barbell Curls 115x10, 135x10, 155x10
DB Louies 50's x 15, 60's x 15

December 13, 2005 Wt- 340

18" Rack Deadlifts 335x3, 535x1, 625x1, 715x1 (sumo)*
Power Shrugs 335x10, 535x10*
Squat Lockout 535x10 seconds, 735x10 seconds
Incline Sit-ups 20, 15
Side Bends 85x15, 100x10
Leg Curls 120 x 20, 120 x 12
Standing Calf Raises 300x10, 300x10

December 16, 2005 Wt-341

Shoulder Press Machine 160x30, 250x15, 320x10*, 390x10*, 250x15
Plate Loaded Pulldown Machine 225x15, 315x15, 405x17*
JM Press 135x10, 225x10, 275x10 right pec still sore
Hammer Curls 45's x 10, 60's x 10, 75's x 10*
Hang for time 30 seconds- easy

December 20, 2005 Wt- 340

Feeling sick but training anyway

Seated DB Press 60's x 20, 85's x 15, 120's x 7*
Shoulder Press Machine 230x8, 340x8, 410x6*, 250x15
DB Curls 50's x 10, 65's x 8, 85's x 10*, 60's x 8
Dip Machine 285x20*, 285x15

December 22, 2005 (Sick) Wt-335

18" Deadlift w/ suit bottoms and wrist straps 245x3, 445x3, 645x1, 735x1*, 805x0
1/2 squat with suit bottoms 245x8, 425x5, 605x3*
Side Bends 100x10, 100x10
Incline Sit-ups 15, 15
Leg Curls 120x15, 120x15
Leg Extensions 120x15, 120x15

December 23, 2005 Wt-337

Behind the Neck Push Press 135x6, 226x5, 275x5, 305x5*
Plate Loaded Row Machine 135x10, 225x10, 315x10, 365x10*
Hang for time 45 seconds*
Rolling Thunder 100, 125

December 26, 2005 Wt- 343

Shoulder Press Machine 180x20, 270x10, 360x10, 430x10*, 500x1*
Seated DB Press 75's x 15
Barbell Curls 115x10, 165x3 (wrists sore)
DB Louies 50's x 10, 70's x 10

December 28, 2005

Atlas Stone Lift 254 x 6
Axle hold for time 160 x 30 seconds, 250 x 43 seconds, 250 x 30 seconds, 160 x 30 seconds

December 30, 2005 Wt- 342

Behind the Neck Push Press 135x5, 225x5, 275x5, 315x6*
Close Grip Pulldowns 150x10, 200x10
Seated DB Press 60's x 20, 85's x 20
DB Curls 60's x 10
Pushdowns 130x15

January 2, 2006 Wt- 344

Standing DB Press 60's x 10, 85's x 5, 120's x 6*
DB Curls 45's x 10, 65's x 10, 90's x 7*
JM Press 135x10, 225x10, 315x12*
Preacher Curl Machine 120x12
Dip Machine 250x20

January 4, 2006

Deadlift from just above the knees w/ suit bottoms and wrist straps 245x3, 445x3, 645x1, 825x1, 915x0
Power Shrugs 245x10, 445x10, 585x10*
Leg Curls 120x15
Leg Extensions 150x15, 360x10
Incline Sit-ups 20x15
Side Bends 100x10
Hang for time 35 seconds

January 5, 2006

Log Lift (clean once and press) 132x5, 232x5, 282x3, 322x0, 282x5*, 282x3*cleaning each rep
CG Bench 135x20, 225x10

January 14, 2006- Contest Day

Monsters of the Midwest

Event 1- 300# Log Clean and Press for reps- 4 reps

Event 2- 900# Super Yoke for 50 feet- 13 seconds

Event 3- Hercules Hold 400# per hand- 45 seconds (I was in first place after this event)

Event 4- Silver Dollar Deadlift- 910 pounds (I dropped to 2nd place after this event)

Event 5- Atlas Stones- 260, 300, 300, 330 and I could not breath enough to finish the rest.

I dropped to 4th place overall due to my lack of cardiovascular conditioning. If I would have had better stamina, I should have won the log lift and the stones, which would have made me the winner. I am not making excuses, rather I am upset with myself for not training properly to get myself into condition for the events that require strength endurance.

Congratulations to Heath Allison for winning the contest and becoming the newest Strongman Pro. He deserved it.

By the way, I am trying to do as many competitions as I can afford to do this year, so if anyone is interested in sponsoring me, click here.

Aaron Anderton's Training Log

2005-11-24T12:48:00.000-08:00

August 19, 2005 Weight- 314

Seated DB Press 40x20, 85x10, 100x8
Plate Loaded Shoulder Press Machine 140x10, 280x8, 280x5
DB Curls 55x8, 75x5, 90x5 (a little too much body english)
Dip Machine 150x20, 230x20, 270x11, 170x20

August 22, 2005 Weight- 309

A.M. 1 hour on the stationary bike

P.M. Bench Press 225x5, 275x5, 315x5, 335x5, 345x5
Incline Flyes 40x10, 55x10
Plate Loaded Pulldown Machine 225x12, 315x10, 405x12, 405x8
JM Press 135x10, 185x8, 225x5, 275x5
Hammer Curls 50x10, 60x10, 50x10
Rope Crunches 200x20

August 23, 2005

30 minutes on the stationary bike

August 24, 2005

Power Clean 155x5, 243x3, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1 (best since my surgery in May)
Shrugs 315x10, 405x10, 405x10
Neck Machine 30x15 all four directions
Seated Leg Curls 130x20 trisetted with
Leg Extensions 120x20 and
Standing Calf Raise 260x15

August 29, 2005

Seated DB Press 60x10, 75x10, 100x6
Side Laterals Raise 30x12, 50x10
Plate Loaded Shoulder Press Machine 140x10, 210x10
DB Curls 50x8, 65x7
Dip Machine 210x20, 270x20, 270x15

August 30, 2005

Squats 135x10, 225x6, 315x3, 405x3, 455x3, 495x3 (belt only)
Seated Leg Curls 170x15, 170x10, 150x10
Leg Extensions 130x12, 130x12, 130x12
Standing Calf Raise 260x15, 260x12, 260x12
Leg Press 200x20, 400x20
Rope Crunch 180x30

August 31, 2005

30 minutes on the stationary bike

September 1, 2005

A.M. 30 minutes on the stationary bike

P.M. Bench Press 135x12, 225x8, 315x5, 365x3
Plate Loaded Pulldown Machine 205x10, 315x10, 405x10, 495x5, 225x10
Incline DB Louies 40x10, 50x10 (elbows sore)
Hammer Curls 50x10, 65x10
Dip Machine 210x20, 210x20, 210x20
Preacher Curl Machine 100x12, 100x10, 100x10

September 6, 2005 Weight- 313
Begin using Tribex

Power Cleans 155x5, 243x2, 287x1, 298x0
Deadlift 425x1, 515x1, 605x1
Shrugs 405x10, 405x10, 405x10
Plate Loaded Shoulder Press Machine 140x15, 210x8, 280x8, 280x8
DB Curls 45x8, 60x8, 75x5, 50x10
Pushdowns 100x15, 130x12, 150x10
Rope Crunches 150x20, 150x20

* I kind of combined two workouts because the gym was closed on the 5th.

September 8, 2005 Weight- 318

Leg Press 200x10, 400x10, 600x8, 600x12
Leg Curls 120x15, 150x10
Standing Calf 300x10, 300x10
Bench Press w/ 24"grip 135x10, 225x5, 315x3, 385x1, 405x1
Incline DB Press 75's x 15, 100's x 10, 120's x 12
Chest supported Row 100x10, 170x12, 200x12, 220x10
Preacher Curl Machine 80x10, 120x10, 150x7
Dip Machine 150x20, 210x20, 250x20

September 12, 2005 Weight- 315

Standing Behind the Neck Press 135x10, 185x8, 185x8
Side Lateral Raises 20x10, 30x12, 45x10
DB Curls 40x10, 60x8, 80x6, 90x6
JM Press 135x10, 225x8, 275x6
Preacher Curl Machine 120x10, 150x8
Dip Machine 250x25, 270x20

September 13, 2005 Weight- 316

Power Cleans 166x5, 254x3, 254x3, 254x3
Squats 135x10, 236x10, 326x8, 416x2
Leg Curls 150x15, 150x12
Leg Extensions 130x15, 150x15
Standing Calf Raises 300x10, 300x10
Rope Crunches 200x25

September 15, 2005 Weight- 314

Bench Press w/ 24" grip 135x20, 225x10, 315x5, 365x1, 405x1
Plate Loaded Pulldown Machine 225x15, 315x10, 405x10, 405x10
Plate Loaded Incline Press Machine 225x10, 405x10, 585x10, 655x4, 405x5
Row Machine 200x10, 220x15
Incline Curls 40'sx12, 40'sx12
1 Arm Overhead Triceps Extension 40x15, 40x15

September 20, 2005 Wt.- 315

Upright Row 95x10, 135x10, 155x10, 135x10
Seated DB Press 60'sx10, 85'sx10, 100'sx8
Barbell Curls 95x10, 135x10, 185x5 (too much cheating)
JM Press 135x10, 225x10
Preacher Curl Machine 140x10, 130x10
Dip Machine 250x20, 210x20

September 22, 2005 Wt.- 316

Deadlift w/suit bottoms on 245x5, 435x1, 615x1, 665x1
Squat w/suit bottoms on 245x10, 435x5, 525x5
Leg Press Calf raise 200x30, 400x25, 400x25
The next three exercises were done together as a Tri-Set, with no rest between exercises.

Leg Curl 120x20, 120x15
Leg Extensions 130x20, 130x15
Rope Crunches 200x20, 200x15

September 23, 2005 Weight- 317

Bench Press 135x10, 225x8, 315x5, 405x3
Incline DB Press 80'sx10, 120'sx12
Low Pulley Row 200x15, 250x12
Wide Grip Pulldowns 170x10, 200x10
DB Curls 50'sx10
Triceps Pushdowns 100x15

September 26, 2005 Weight- 319

Side Lateral Raises 20'sx15, 35'sx12, 45'sx10
Seated DB Shoulder Press 60'sx15, 80'sx8, 90'sx10
DB Curls 45'sx10, 65'sx8
JM Press 135x10, 225x10
Rope Crunches 200x30
Preacher Curl Machine 100x20
Dip Machine 225x20

I took it easy today because I am going to compete in a RAW powerlifting meet this Saturday, October 1st. RAW means no bench shirt or squat/deadlift suit. Knee wraps and belt only. I haven't competed since last October because of a Hernia surgery I had in May, so this will allow me to see where my strength levels are at.

Wish me luck!

October 1, 2005 Wt. 322

RAW Powerlifting Contest

Squat-
1st attempt- 515
2nd attempt- 550
3rd attempt- 585

Bench Press-
1st attempt- 415
2nd attempt- 445
3rd attempt- 455

Deadlift-
1st attempt- 605
2nd attempt- 655
3rd attempt- 690

Total- 1730

I finished 1st in the SuperHeavyweight division and had the highest total of the day! I guess I'm back to full strength and ready to go for it!

October 5, 2005

Side Lateral Raises 15's x 20, 20's x12, 35's x 10
Seated DB Press 55's x 20, 80's x 10
Plate Loaded Shoulder Press 210x10, 210x10
DB Curls 45's x 10, 55's x 8, 65's x 5
Pushdowns 100x15, 100x10, 100x10
Rope Crunches 200x20

Begin Using GAKIC

October 6, 2005 Weight- 320

Power Cleans 155x5, 243x5, 243x6, 243x5
Squats 135x10, 225x5, lower back still sore from contest. Move on to other exercises.
Seated Leg Curls 110x30, 150x15
Leg Extensions 120x25, 150x20
Standing Calf Raise 300x15, 300x12

October 8, 2005

Bench Press 135x20, 225x10, 315x12, 315x10, 315x8, 225x12
Wide Grip Pulldowns 150x20, 200x15, 200x10
JM Press 135x15, 225x15, 225x10
Barbell Curls 95x10, 135x12

*I had a difficult time getting into position on the Curls because of the insane pump I had! I don't know if GAKIC directly affects the pump, or if I got it because of all of the extra sets and reps I was able to do? Either way, GAKIC is AWESOME! Stay tuned to my upcoming workouts and see some crazy progress.

October 11, 2005 Weight- 318

Seated DB Press 50's x 15, 100's x 15*, 90's x 10, 75's x 7
Upright Row 135x10, 185x10, 135x10
French Press 115x10, 165x10, 205x6*
DB Curls 45's x 5, 60's x 5, 75's x 5
Dip Machine 270x25*, 270x17
Preacher Curl Machine 120x12, 150x7*

* = Personal Record

October 13, 2005 Weight- 321

Squats 135x10, 225x5, 315x5, 405x12*
Stiff-Legged Deadlift 135x10, 225x10, 315x10*
Leg Curls 120x10, 150x10, 150x10
Leg Extensions 120x12, 150x15, 150x15
Standing Calf Raise 360x10, 360x10
Rope Crunches 200x20, 200x20

October 14, 2005 Weight- 323

Incline Bench Press 135x10, 225x5, 315x10*, 315x6
Chest Supported Row 135x20, 225x10, 315x12*, 315x10
24" Grip Bench Press 225x10, 315x5, 365x5*, 315x6
Plate Loaded Pulldown Machine 225x10, 405x15*
Pushdowns 70x10, 110x15, 140x10 supersetted with
Hammer Curls 45x10, 60x10, 60x10

* = Personal Record

October 18, 2005

Barbell Curls 95x10, 135x10, 185x10
Dumbbell Shoulder Press 55's x 20, 80's x 10, 105's x 8*
Upright Rows 135x10, 185x10, 135x10
French Press 115x10, 205x10*
Preacher Curl Machine 120x15, 120x6
Dip Machine 285x20*, 285x10

October 22, 2005

Bench Press 135x10, 225x10, 315x5, 365x10 (ties a personal best), 225x26
Pulldowns 200x20*, 200x15
DB Curls 45'sx8, 45'sx10
Pushdowns 100x15, 130x15

October 25, 2005 Weight- 329

Side Lateral Raises- 20's x 10, 35's x 15, 45's x 20
Standing DB Press- 80's x 10, 95's x 10, 110's x 4
JM Press- 135x10, 225x10, 315x10*
DB Curls- 55's x 10, 70's x 5, 85's x 5
Hammer Curls- 55's x 10, 70's x 10, 60's x 10
1 Arm Overhead Triceps Extension- 40x10, 55x10, 60x10

October 27, 2005

Deadlift 155x10, 335x5, 425x1, 515x1, 605x1, 605x1, 605x1
Power Cleans 243x2, 287x0
Side Bends 80x15, 80x15
Rope Crunches 200x20, 200x20
Leg Extensions 120x30*
Leg Curls 150x20*
Standing Calf Raise 360x10

October 28, 2005

Bench Press 135x10, 225x10, 315x5, 405x6*, 405x2- would have done 5 or 6, but tweaked my right pec.
1 Arm DB Row 80x10, 120x10
Chest Supported Row 135x10, 225x10, 315x15*, 315x12
Preacher Curl Machine 120x10, 150x10*, 150x7
Triceps Extension Machine 100x15, 150x20*, 200x30*

I was dissappointed with tweaking my pec today, because I felt so strong. One month ago I could only do 3 reps with 405, and today I doubled it!

October 31, 2005 Weight- 331

I tried not to push too hard today, just to be sure my pec was alright. It felt fine until the Dip Machine, and then I felt a little pull. I think it will be alright soon, but I didn't want to go too far.

Warm-up with Side Lateral Raises 30's x 20, 40's x 10
Seated Military Press 115x10, 155x8, 225x7
DB Curls 50's x 10, 70's x 10, 70's x 8, 70's x 8
DB Louie's (lying tricep extension with a dumbbell in each hand held like a hammer curl) 50's x 10, 75's x 10, 75's x 10
Hammer Curls 60's x 10
Dip Machine 250 x 14, felt a little pull in my right pec, so I called it a day.

November 2, 2005

Squats 135x10, 225x5, 315x5, 405x5, 455x5*
Stiff Legged Deadlift 135x10, 225x10, 335x10*
Leg Extension 100x15
Seated Leg Curls 100x20

* = Personal Record

November 4, 2005 Weight- 334

Incline Bench Press 135x10, 225x7 Pec still hurting so I stopped to avoid further injury
Plate Loaded Pulldown Machine 225x10, 315x10, 405x10, 405x10, 405x10, 405x10
Plate Loaded Row 135x10, 225x10, 315x10
1 Arm Overhead Tricep Extension 35x10, 35x10, 55x10, 70x10*
DB Curls 40's x 10, 70's x 10*

November 8, 2005 Weight- 332

Standing DB Press 50's x 10, 75's x 5, 100's x 5, 115's x 6*
JM Press 135x10, 225x10 Pec still not recovered from pull
Barbell Curls 95x10, 135x5, 185x5, 225x5*
Rope Crunches 200x25, 200x15
Pushdowns 80x20, 100x15, 100x15, 100x12
Preacher Curl Machine 100x12, 120x10, 120x8, 100x8

November 10, 2005 Wt- 330

Deadlift 155x5, 335x1, 515x1, 655x1* most ever RAW in the gym.
Power Shrug 135x7, 315x10, 405x10, 495x10
Hyperextensions 10, 10
Reverse Hypers 50x10, 50x6 lower back killing me.
Leg Extensions 120x10
Leg Curl 120x10

November 12, 2005

Bench Press 135x10, 225x5, 315x1, 225x10 getting better, little pain
Reverse Grip Bent Row 135x10, 225x10, 315x10
DB Louies 40's x 10, 60's x 10, 80's x 10
DB Curls 40's x 10, 60's x 10, 60's x 10

November 15, 2005 Weight- 332

Seated DB Press 60's x 10, 80's x 10, 100's x 17*
Upright Row 95x10, 135x10, 185x10
DB Curls 45's x 10, 70's x 12*
JM Press 135x15, 225x10, 315x5
Hammer Curls 60's x 10, 60's x 10
Dip Machine 210x20, 210x20

November 17, 2005 Weight- 327

Deadlift 155x5, 355x3, 555x1, 645x1, 715x1* w/ suit bottoms and belt.
Power Shrugs 225x10, 405x10, 545x10*
Side Bends 80x15, 80x15 supersetted with
Incline Sit-ups 20, 15
Leg Curls 150x20*, 180x6* supersetted with
Leg Extensions 180x15*, 200x10*

November 18, 2005 Weight- 330

Bench Press 135x20, 225x5, 315x1, 365x1, 365x1, 405x1
Plate Loaded Pulldown Machine 225x10, 405x10, 495x10*
DB Louies 60x10, 85's x 8

November 22, 2005 Wt- 333

Side Lateral Raises- warm up
Standing BN Press 135x10, 185x5, 225x5
BN Push Press 275x1, 275x1, 275x1
Seated DB Press 85's x 20*, 75'sx20, 65's x 15
DB Curls 40's x 10, 60's x 8, 80's x 11*
Rope Pushdowns 80x12, 80x11

* = Personal Record

November 23, 2005 Wt- 327

Deadlift w/ belt only 155x10, 335x1, 515x1, 605x1, 675x1* PR in the gym
Leg Press 200x15, 400x10, 600x10 easy
Side Bends 80x15 each side
Incline sit-ups 15
Leg Extensions 200x15*
Leg Curls 200x8*
Seated Calf Raises 90x25
Hyperextensions 15

November 25, 2005 Wt- 333

Bench Press 135x20, 225x8, 315x3, 385x1, 425x1, 445x1 felt a little pain
Plate Loaded Row Machine 135x20, 225x15, 225x15
Hammer Curls 50's x 12, 50's x 12
Dip Machine 210x20, 210x20

December 3, 2005 Wt- 335

RAW Bench and Deadlift Contest

Bench Press 1st attempt- 435, 2nd attempt- 460*, 3rd attempt- 470 little pull or tear in right pec, no lift.

Deadlift 1st attempt- 665, 2nd attempt- 700*, 3rd attempt- 725*

I won and set some new state records. Monster Muscle magazine took some photos and said they would be calling me to do a feature on me for the magazine!

Why Use a Weight Lifting Supplement?

2005-10-20T18:33:00.000-07:00

What is the big deal about nutritional supplements for athletes? Is a sports nutrition supplement going to make that much of a difference? If you have ever asked yourself these questions, sit tight and be prepared to find the answer right here. The answer is an unequivocal "YES!" Let me tell you why.
The other day I was driving past a high school with my family. It was late afternoon and the athletic teams had just finished their practices. About 4 or 5 boys were walking nearby with their shirts off, and they were ripped! Not an ounce of fat on them, and they had some muscle also. My wife said to me, "I don't remember the guys I went to school with, looking like that." I told her that I knew some, but that she was right. There is no doubt that the athletes today look leaner and more muscular in general than they did 20 years ago. There is a reason for that too. The biggest reason for the improvement in the physiques of athletes over the last 20 years is the advancement in weight lifting supplements.
Some people like to say that training has changed dramatically as well, but let me tell you, it has not. Sure there are new innovations now and then, but most of the "New" ideas are just recycled workouts from the past. Now, I am not saying that training has not improved, because it has, but the biggest improvement in the training of athletes, is that training knowledge is more readily available.
Some others would have you believe that the improved physiques are due to steroids, but that also, is pure nonsense. Again, I know that some athletes use steroids, but a smaller percentage of athletes use them now, than used them in the 1970's. Besides, when you look at the athletes from the seventies, even the ones who used steroids, the average athlete's physique then cannot compare with the physique of the average athlete today.
The biggest reason for all of this is Weight Lifting Supplements. Protein shakes 20 years ago were low-quality, grainy and relatively hard to find. Nobody knew about creatine supplementation, fat burners, and quality meal replacement powders. Many nutritionists will tell you that you can get all of the nutrients you need from regular food, and they are right. The only problem is that it takes time and money to prepare the highest quality food into proper meals with the right balance of protein, carbohydrates, and fats. Many people have realized that taking a multi-vitamin is one way to make sure that they provide their bodies with all of the vitamins and minerals they need, just in case they don't get it from whole foods. The same holds true for protein, carbohydrates and fats. We know that some forms of these are better than others, and sports nutrition supplements address this issue by providing us with the best forms available.
Protein powders and bars are available now that provide a person with the best, most useful forms of protein available in delicious flavors. You don't have to cook or refrigerate them, and you can take them with you anywhere. Quick and easy. Can you believe that there are protein supplements now that provide a continuous release of protein into your bloodstream for 12 hours? That means that even while you sleep, your body will have an endless supply of building blocks to repair and build new muscle!
A meal replacement powder allows a person to consume a meal with all of the nutrients they need without all of the extra calories. This is fantastic for building and maintaining muscle mass while losing extra body fat. If you replace one or two whole food meals with a meal replacement powder, you will be consuming less calories, and providing your body with more nutrients than you would have gotten with the whole food. If you add a fat burner, you will dramatically improve those results. Many of the weight lifting supplements called fat burners, are made to concentrate on causing the body to not only burn more calories, but to take those calories from your fat deposits!
Creatine supplementation was THE breakthrough of the 1990's. The idea that you could force more energy into your muscles so that they could perform more work for longer periods of time was finally a reality. The next step was to add a form of carbohydrate such as dextrose to elevate your insulin levels when you consumed creatine, causing more of it to be absorbed into the muscles. Now we have new generation formulas of Creatine that increase the effectiveness of the supplement while eliminating the water retention and upset stomachs that some of the older versions caused. Creatine is definitely the top nutritional supplement for athletes interested in improved strength, speed and stamina!
Weight lifting supplements are very affordable today. Because of the great demand for these amazing sports nutrition supplements, there is a lot of competition between companies selling them. This competition has caused the prices to drop, which is great for everybody who wants a better body! It is unbelievable to think that we now have access to all of these great weight lifting supplements, with more on the way everyday, and that we can get them so quickly and cheaply. You can go online and order any supplement in a matter of minutes, and have it delivered to your door in only a few days! How can you beat that?
All of this talk about food and supplements has made me hungry. I am going to go drink a protein shake and have a protein bar right now. What are you waiting for?

Phil Tyler's Workout Log

2005-10-11T16:27:00.000-07:00

I am starting this post to recognize the phenomenal training intensity of Phil Tyler and to watch his results as he chases down his goals. His current goal is to weigh over 200 pounds. If you have read his profile on www.nlpbodybuilding.com you know that he has packed on 40 pounds of muscle since I began working with him. He now weighs 190 at about 5'7" tall. I have designed a workout program based loosely upon the famous Super Squats program for him to follow. Basically, Phil will not do any cardio during this challenge. He will eat as much quality food as he can, and take Tribex, and Cytosport Whey protein. His workout consists of 3 weekly workouts, with each workout hitting each bodypart with a compound movement for 2 sets. The exception to that is that each workout he will only do Squats for one set of 20 all-out reps for legs. That one all out set is the most important part of the workout, and Phil will give it his all. The rest of the exercises will rotate each workout, but the only change for the Squats is that they will keep getting heavier. Don't be surprised if Phil loses his lunch a few times during this challenge. I know he will push hard enough to force his body to grow, and sometimes that means throwing up. I will post Phil's first workout soon, so check back for it.

September 21, 2005 Weight- 190

Squats 315x20
Seated Calf Raise 135x20, 135x20
Bench Press 315x8, 315x8
Low Pulley Rows 150x8, 150x8
Swiss Ball Crunches for 5 minutes straight
Dumbbell Shoulder Press 45x12, 45x12
Tricep Pressdowns 105x8, 105x8

Phil went home and threw up.

September 23, 2005

Squats 325x20
Wide Grip Pulldowns 180x8, 180x8
Dumbbell Bench Press 100'sx8, 100'sx8
Hammer Strength Shoulder Press 160x8, 160x8
Reverse Crunches for 5 minutes straight
Standing Calf Raise 135x20, 135x20
Dumbbell Preacher Curl 75x8, 75x8
Dip Machine 200x8, 200x8

September 25, 2005

Hammer Strength Preacher Curl 100x8, 100x8
Hammer Strength Iso-Rows (1-arm) 90x10, 90x10
Incline Bench Press 225x8, 225x8
Close-Grip Bench Press 225x10, 225x10
Swiss Ball Crunches 5 minutes straight
Seated Calf Raise 160x15, 160x18
Upright Rows 110x8, 110x8
Squats 335x20

p.s. No Vomiting

September 27, 2005 Wt.- 192

Barbell Curls 105x8, 105x8
Triceps Pressdowns 80x8, 80x8
DB Shoulder Press 70's x 10, 70's x 10
Swiss Ball Crunches for 5 minutes straight
Low Pulley Rows 180x8, 180x8
Bench Press 315x8, 315x8
Seated Calf Raises 135x18, 135x20
Squats 345x20

October 3, 2005

Wide Grip Pulldowns 180x8, 180x8
Bench Press 315x8, 315x8, 365x1, 385x1, 405x1, 305x6
Hammer Strength Shoulder Press 180x12, 180x12
Reverse Crunches for 5 minutes straight
Standing Calf Raises 150x15, 150x18
DB Preacher Curl 100x8, 100x8
Dip Machine 120x12, 120x12
Squats 355x17----couldn't quite finish.

October 6, 2005

Pulldowns 190x8, 190x8
Hammer Strength Incline Press 270x10, 270x10
Hammer Strength Shoulder Press 180x10, 180x10
Reverse Crunches for 5 minutes straight
Standing Calf Raises 150x18, 150x15
Hammer Strength Preacher Curl 100x10, 100x10
Dips BWx15, 45x10, 90x10, 135x8, 180x5
Squats 405x10, 405x5, 405x5

October 10, 2005

Squats 355x20*
Bench Press 315x8, 315x8, 365x1, 385x1, 405x1
Low Pulley Rows 190x10, 190x10
Shoulder Press Machine 170x12, 170x12
Seated Calf Raises 135x18, 135x18
Triceps Machine 220x12, 220x12
Cable Curls 120x12, 100x10, 90x8, 40x30

* = Personal Record

Sam Anderton's Training Log

2005-10-06T11:03:00.000-07:00

11-8-05 BW: 257

DB Incline Press 120*9, 5, 3
Incline 205*8, 6, 5
Bench 225*10, 7, 5
French Press 135*8, 5, 115*6
Bench Dips 45*12, 11, 8
Seated DB Extentions 85*10, 7

11-7-05 BW:258

Seated Calf Raises 45, 90, 135*15, 15, 12
Squat 365*3, 3
Deadlift 605*1
Leg Press 600*12, 700*8, 10
Leg Curl 165*12, 6
Leg Extentions 150*15, 160*12
Ab Machine 100*25, 130*20

11-4-05 BW:256 1/4

Seated Row 160*15, 200*12, 220*10, 240*8
Barbell Row 135*12, 155*12, 185*12
Hammer Pulldown 115*7, 90*10, 8
Incline DB Curl 30*12, 35*10, 40*8
Preacher Curl 75*15, 9, 8

11-3-05 BW:256

Bench 275*9, 315*1,1,1,1,1,1, 185*3, 3, 3, 3, 3, 3
Incline Flyes 50*10, 10, 55*8
BN Press 135*15, 8, 6
Side Lateral 35, 30, 25*6, 6(drop sets)
Lying DB Extentions 55*15, 10, 6
Dips 14, 10

11-2-05 BW:257

Deadlift 585*1
Seated Calf Raises 115*20, 140*15, 165*12
1 Leg Press 200*8-8-8, 8-8-8
Leg Press Calf 300*15, 400*12, 12
Leg Curl 150*12, 10, 7
Leg Raises 15, 12

11-1-05 BW:254

Hammer Row 90*15, 115*10, 10
WG Pulldown 120*15, 135*12, 150*12, 165*10, 180*8
DB Row 95*10, 10
Barbell Curl 65*15, 75*12, 85*10, 95*8, 105*6

10-31-05 BW:257

DB Incline press 120*7, 5, 4
Incline 185*12, 7, 6
Bench 225*9, 6, 6
French Press 135*8, 5, 4
Pushdowns 100*12, 120*6
DB Overhead Ext. 85*12, 8

10-29-05 BW:255 1/2

Squat 315*10, 8, 6
Leg Press 300*15, 400*12, 500*10
1 Leg Extentions 60*10, 8
Seated Leg Curl 70*12, 95*10
Cable crunches 160*20

10-28-05 BW:256

PG Pullups 30*10, 7, 5
WG Seated Row 220*12, 12, 10
T-Bar Row 175*10, 10, 10
ALT. DB Curl 55*10, 8, 5
Preacher Machine 70*12, 9, 8
DB Shrugs 120*10, 10, 10

10-25-05 BW:255 1/2

Bench 275*7, 5, 225*12
DB Incline 95*13, 8
BN Press 55*15, 12, 9
Side Laterals 30*8, 8, 8
Lying DB Extensions 50*15, 9, 7
Dips 10, 8, 6

10-24-05 BW:254 1/4

Seated CAlf Raises 90*20, 20, 20
Deadlift 455*1, 1, 1, 1, 1, 1
Squat 185*12, 225*10, 275*6, 6
1 Leg Press 200*12, 12
LP Calf 300*15, 400*12, 10

10-22-05 BW:253

PG Pullups 12, 10, 8, 8
WG Seated Row 200*12, 12, 12, 10
Front/Side Laterals 20*10, 8, 6
DB Shrugs 85*20, 18, 15
Barbell Curl 95*12, 9, 6
Incline Hammer Curl 30*12, 12, 10

10-21-05 BW:253

DB Incline 70*15, 85*12, 10, 8
Incline 135*15, 12, 12
Cable crossover 50*15, 70*12, 10
Dips 12, 9, 8
DB Overhead Ext. 85*12, 11, 10
Pushdowns 170*12, 9, 10

10-20-05 BW:252

Squat 335*3, 3, 3, 3, 3, 3
Lunges 115*15, 12, 12
Standing calf 215*12, 12, 10
Seated calf 90*15, 115*14, 140*10
Alt Crunches 25, 25, 20

10-18-05 BW:252

Alt. DB Curl 30*15, 35*12, 40*10, 45*8, 50*6, 55*6
Reverse/regular preache superset 55*12-12, 10-10, 8-6
Military Press 95*15, 115*12, 135*10, 145*7, 5
side laterals 25*12, 12, 12
DB Extensions 50*12, 55*10, 60*5, 40*9
Dips 10, 10, 8

10-17-05 BW:252

Bench 285*3,3,3,3,3,3
Hammer Incline 90*15, 10, 7
Incline Flyes 45*10, 10, 10
RG BB Row 225*12, 12, 10
Front Pulldown 150*12, 10, 8
CG Seated Row 240*8, 20010, 8

10-15-05 BW:251 1/2

Deadlift 405*3, 3, 3, 3, 3, 3
Squat 225*20
Seated Calf 135*12, 12, 12
Leg Curl 120*12, 130*12
Crunch Machine 100*25, 130*20, 160*10

10-14-05 BW:251 1/4

Hammer Row 90*12, 12, 10, 10
Hammer Pulldown 100*10, 9, 10
Upright Row 95*12, 10, 10
Side Laterals 30*12, 12, 10
Barbell Curl 95*12, 10, 6

10-12-05 BW:249

Cable Crunches 150*15, 15, 15
Incline 135*20, 155*15, 185*12, 205*6, 5
Hammer Decline 45*12, 70*12, 90*12, 115*10, 8
Incline Flyes 40*10, 10, 10
CG Bench 135*15, 155*10, 175*6
French Press 75*15, 9587, 9
Pushdowns 150*12, 160*12, 170*10

10-11-05 BW:247 1/2

Squat 315*3, 3, 3, 3, 3, 3
Lunges 45*12, 95*6, 135*6, 95*10
Standing Calf 235*10, 10, 9
Leg Raises 12, 10, 10

10-10-05 BW:246 1/4

Barbell Row 135*15, 185*12, 22588, 8, 8
Pulldowns 150*15, 180*10, 10
Seated Row 260*6, 6, 6
Incline curl 45*10, 8, 6
Preacher machine 50*12, 60*10, 70*8, 80*7
Wrist Curl 55*15, 80*10, 9

10-8-05 BW:249 1/4

Bench 275*5, 4, 4
DB Incline 95*10, 8, 6
Side Lateral Machine 120*12, 12, 10
Shoulder Machine 80*12, 100*10, 10
DB Extensions 50*10, 10, 6
Dips 6, 7, 6

10-7-05 BW: 249

SEATED CALF RAISES 60, 80, 105*20
LEG PRESS 100, 200, 300, 400, 500, 600*15
1 LEG CURL 70*10, 8, 6
1 LEG EXTENSIONS 80*10, 10, 10
LEG PRESS CALF RAISES 300*12, 12, 12
TRUNK TWISTS 15LB*50, 50
BALL CRUNCHES 15*25, 25

10-6-05 BW: 248 1/2

CLEAN & JERK 185, 205, 225*2
SIDE LATERAL MACHINE 100*15, 100*10, 10
WG PULLUPS 8, 8, 7
DB ROW 70, 75, 80*10
ALT DB CURL 40, 45, 50*8
PREACHER CURL 75*10, 8, 5
BIKE 20 MINUTES

10-4-05 BW: 248 1/4

INCLINE 135, 185*12, 205*8, 5
BENCH 225*10, 8, 6
INCLINE FLYES 30, 35, 40*8
FRENCH PRESS 95*12, 12, 7
PUSHDOWNS 195*8, 6, 5
DB OVERHEAD EXT 95*6, 5, 5, 60*6

10-3-05 BW: 244 1/4

SQUAT 135, 185, 225, 275*6, 6, 6
DEADLIFT 225, 315, 405, 455, 495, 545*1
SEATED CALF RAISES 90*15, 115*12, 135*10, 160*8, 180*6
WALKING LUNGES 30LB DB'S*10 EA, 10EA, 10EA
CABLE CRUNCHES 180,190*20

9-30-2005 BW: 248 1/4

WG PULLDOWNS 225*8, 6, 6
CG SEATED ROW 240*10, 8, 8
RG HAMMER PULLDOWN 90*10, 10, 10
INCLINE DB CURL 30*12, 35*8, 40*8, 45*8
PREACHER CURL 75*8, 6, 6, 5
CABLE CURL 100*10, 120*10, 8
BIKE 20 MINUTES

9-28-2005 BW: 246

BENCH 135, 185, 225, 275, 315*2, 1, 1, 225*15
DB INCLINE 120*3, 95*8, 6
SIDE LATERAL MACHINE 80*20, 90*15, 100*10
ARNOLD PRESS 40*10, 10, 8
EZ BAR OVERHEAD EXT. 95*10, 10, 9
DB EXTENSIONS 45*10, 10, 9
BIKE 20 MINUTES

9-27-2005 BW: 243

SWISS BALL CRUNCHES 25, 25, 25
STANDING CALF RAISES 155*12, 175*10, 195*8, 215*8
1 LEG EXTENSIONS 70*10, 10, 10
LEG PRESS 600*8, 8, 8
LEG CURL 120*10, 130*10, 140*7
SEATED CALF RAISES 135*10, 10, 10
WEIGHTED CRUNCHES 150*15, 15, 15

9-26-2005 BW: 245 1/2

POWER CLEAN 205*4, 4, 4
CLEAN & JERK 185*6, 6, 6
BN PULLUPS BW*6, 6, 6
T BAR ROW 105*15, 140*12, 175*8, 8
BARBELL CURL 80*8, 8, 8, 6
CONCENTRATION CURL 25*10, 35*10, 8, 6
BIKE 20 MINUTES

9-23-2005 BW: 245 1/2

INCLINE 135, 185, 225*8, 5, 5
HAMMER INCLINE 70*10, 90* 8, 8
UPRIGHT BENCH 210*5, 180*8, 8
DIPS BW*7, 7, 7
DB OVERHEAD EXT. 70*12, 85*10, 8
PUSHDOWNS 180*12, 190*7, 5, 6, 5

September 22, 2005
Bodyweight: 245 1/2

Squat: 135, 205, 275, 315, 335, 365*2
Leg Extensions: 120, 150, 180*12
Stiff leg Deadlift: 135, 185, 225, 275*8
Seated Calf Raises: 90, 135, 180*10
Walking Lunges: 2*15 per leg

September 20, 2005
Bodyweight: 244 1/2

Wide Grip Pulldowns: 200*12, 11, 8
Seated Cable Row: 200*8, 8, 8
1 Arm DB Row: 95*8, 8, 8
Barbell Curls 21's: 3 sets with 55 lbs
Incline Hammer Curls: 30*8, 8, 8
Preacher Curl: 50*10, 80*6, 6

September 19, 2005
Bodyweight: 248 1/2

Dumbell Incline Press: 95*10, 7, 5
Bench Press: 225*8, 6, 6
Side Laterals: 20*12, 12, 12
Behind the Neck Press: 115*10, 9, 8
A1 Lying Tricep extensions: 95*10, 7, 5
A2 L-Dips: 12, 11, 7

September 17, 2005
Bodyweight: 248

A1 Bench Press: 135, 185, 275*3, 3, 3, 3, 3, 3
A2 Pullups: 40*3, 3, 3, 3, 3, 3
B1 Military Press: 135*3, 3, 3 155*3, 3, 3
B2 Barbell Curl: 115*3, 3, 3, 3, 3, 3
Dips: 40*3, 3, 3, 3, 3, 3

September 15, 2005
Bodyweight: 247 1/2

Standing Calf Raises: 195*12, 12, 12
Hammer Single Leg Extensions: 55*10, 10, 10
A1 Leg Press: 500*8, 8, 8, 8
A2 Seated leg Curl: 90*10, 8, 8, 8, 8
Seated Calf Raises: 135*10, 8, 10

September 13, 2005
Bodyweight: 248 1/2

A1 Hammer BN Press: 45*10, 10, 10, 10, 10, 10
A2 Side Laterals: 20*10, 10, 10, 10, 10, 10
B1 Barbell Curl: 65*10, 10, 10, 10, 10, 10
B2 Lying DB Extensions: 35*10, 10, 10, 10, 10, 10

September 12, 2005
Bodyweight: 247

A1 Incline Press: 185*8, 8, 8, 8
A2 Pullups: BW*8, 8, 8, 8
B1 Bench: 205*10, 10, 8, 8
B2 Barbell Row: 185*8, 8, 8, 8
C1 Seated Calf Raises: 115*10, 10, 10, 10
C2 Crunches: 150, 170, 190*15

September 6, 2005
Bodyweight: 244 1/4

Wide Grip Pulldowns: 105*15, 135*12, 165*10, 195*8
Seated Cable Row: 180*10, 200*8, 220*6
1 Arm Dumbell Row: 65*8, 85*8, 95*8
Hammer Strength Pulldown: 45*15, 70*12, 95*8, 10

September 7, 2005
Bodyweight: 246 1/2

Incline Barbell Press: 135*12, 225*8,5,4
Bench PressP: 135*12, 225*8,8,6
Incline Fly: 50*6,6,7
Dips: Bodyweight*10,9,6
Lying Dumbell Extentions: 40*10,7,6

September 8, 2005
Bodyweight: 247

Parallel Grip Pullups: Bodyweight*12, 8, 8
T-Bar Row: 70*15, 105*15, 140*15, 175*9
Dumbell Shoulder Press: 40*15, 70*8, 6, 5
Bent Laterals: 20*15, 25*10, 10
DB Preacher Curl: 40*12, 12, 10
Alt. Incline hammer Curl: 30*8, 10, 10

What supplements produce results?

2005-09-30T16:24:00.000-07:00

There are an endless number of several different types of supplements you can take to build muscle/strength, lose bodyfat and improve performance. Some will produce noticable results and with others you will see and feel nothing. So, which ones work and which ones are a waste of money? METHOXY PRO, ZMASS PM, MET-RX MRP, EVOPRO, NITRO-TECH, CELL-TECH, LIPO 6 AND VITARGO CGL are all supplements that I have taken and seen good results with. What supplements do you think work and which ones do think are worthless? What supplements are you taking right now?

Bodybuilding Training

2005-09-05T21:06:00.000-07:00

These free tips will help you see how lifting weights properly will increase your muscle mass and strength! This information will save you time and money in designing a bodybuilding weight lifting program for yourself. Some of you may be asking yourselves, "What's the difference between training for bodybuilding and training for anything else?" The answer to that is pretty simple, but very few people can put their finger on it.

Aaron Anderton
No Limits Physique

I have noticed that when I get good quality sleep, I recover from my workouts much faster, and that means better results!

Weight Loss for Kids

2005-09-05T21:04:00.000-07:00

The topic of weight loss for kids is becoming more and more prevalent in our society. I have some weight loss tips to help your kids get in shape with natural weight loss!
Our children tend to reflect the rest of society, and that means that more of them are overweight than ever before. In many cases, this is just due to a lack of physical activity combined with improper eating habits. It really isn’t surprising that weight loss for kids is such a common topic. Most of us would love to sit around eating junk food and watching television all day, but as adults, most of us understand the consequences and choose to take care of our bodies. Children don’t think about heart attacks, diabetes, shortened life-span or the other consequences of these unhealthy practices. They just do what feels good, if we let them.

Aaron Anderton
No Limits Physique

Sleep Innovation

2005-09-05T20:57:00.000-07:00

Fantastic Sleep innovations to help with sleep disorders, better than natural sleep aids, and great for anyone working the night shift. Do you feel tired more than you should? Do you want to recover from your workouts faster, and achieve greater results? Quality sleep is the answer to your problems.

Aaron Anderton
No Limits Physique

No Limits Physique News sign-up

2005-09-05T20:53:00.000-07:00

The No Limits Physique News is your way of staying up to date with the most current information on training, diet and supplementation! Do yourself a favor and sign up so that you don't miss anything.

Aaron Anderton
No Limits Physique

Money making opportunity

2005-09-05T20:51:00.000-07:00

A fantastic Money Making Opportunity is here for you! This money making idea uses some exciting money making secrets for easy money making!
Does this sound too good to be true? I know it does, but that is what makes this so great! The fact that you are reading this right now, shows me that you want to make money. Who doesn't? Most of us don't mind working hard for it either, if we had the time. I have a money making opportunity for you that you can do in your spare time, and once you have it set up, money will be rolling in while you sleep! Now how's that for some easy money making?

Aaron Anderton

2005-09-05T20:22:00.000-07:00

Technorati Profile

Fast Weight Loss Diet

2005-09-05T17:47:00.000-07:00

The Fast Weight Loss Diet is the best weight loss program I know for natural weight loss. This page is full of weight loss tips to help you get in shape! There are a lot of things involved in achieving quick weight loss. The kind of weight loss I am going to write about, is not dehydrating yourself for a weigh-in for an athletic contest. I am going to write about fat loss, and doing it quickly and safely.

Aaron Anderton
No Limits Physique

NLP Bodybuilding... free tips on lifting weights and supplements

2005-09-05T15:30:00.000-07:00

We can help improve your speed, strength, endurance, and muscle mass. Bodybuilding training, Powerlifting, and Strongman are among the many areas we can help you with. We offer comprehensive information on many aspects of weight training, nutrition and supplementation. We also cover training for a variety of mainstream sports, and for anyone who just wants to improve their muscle tone and lose bodyfat. In addition to the free articles, we offer personal training via e-mail in all of these areas, for men, women, and teens. Articles on Sports Nutrition and Supplementation are here as well. We offer top of the line Supplements and assorted weightlifting equipment.

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2005-09-05T14:42:00.000-07:00

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