Tank's Training Log (Team MDBB)

[Donovan]

4-4-07

speed squat 14in. box green bands double choked- 6x2 2x1 singles with no band

leg ext
leg curl all done 1 min with light weight
calve raises

abs

[Donovan]

4-5-07

bp with pink woodys- 8x2

milt. press machine- 1min
lateral machine- 1min
tricep pd- 1min
motorcycle back machine- 1min
curl machine- 1min

grip work and abs

Taking it kind of easy because of the meet next week on april 14. Gonna hit my opener sunday and take the rest of the week off and tear it up on saturday.

[Bull]

where you at? are you back in secret stealth mode training?

[Donovan]

I'll have the new logs updated soon.

TANK

[Brian Hill]

It's about damn time! lol.

[Donovan]

Brian put the bar back in your mouth.

TAnk

[Bull]

admin said:

I'll have the new logs updated soon.

TANK

Define SOON ....

[Bull]

WAKE UP !!!!

[Donovan]

Squats with Safety Squat Bar - (raw, 16 inch box, st. wt.)
155x8
245x5x2
335x5x3
425x1

Dead Lift - (raw, sumo)
135x8
225x5x2
315x5x3
405x1

GHR
BWx8x3

Reverse Hyper
90x8x3

Sit-Up on GHR
BWx8x3

It is off the chain having our own gym. Here comes MDBB. QUACK QUACK

[Donovan]

Monday June 16, 2009

Getting use to our new home. Taking it easy and getting back into the groove of things. Can't wait to step back on the platform. It's gonna be nasty.

Fat Bar Bench - (comp. grip, st. wt., raw)
135x8
185x5x2
225x5x3
275x1

DB Flat Bench - (palms in)
30x8
40x8
45x8

DB Side Raises
20x20

Rope Push downs
45x8x3

Chest Supported T-Bar Rows
45x8
70x8x2

DB Curls
25x8x3

Sit-Ups on GHR
BWx8x3

[Donovan]

Dynamic Effort SQ/DL

Wednesday - June 17, 2009

Speed Squat - 14" Box, w/ GREEN-bands
225 x 4 x 2 (No belt)
315 x 1 x 1 (Belt ONLY)

Mechanical MudDuck - 135 on floor + Doubled Mini's and SSB on Back x 3 x 5

Glute-Ham Raises - BW x 4 x 8
Seated Leg Curls - 50 x 4 x 12 per leg

45 Degree Back Raises - BW x 3 x 8

Glute ham situps- BW x 3 x 8

[Donovan]

Dynamic Bench 4-16-09

Speed bp with minis
185 4 x 3 (with pinkys)
185 4 x 3 (comp. Grip)

Dips
BW 5 x 3

Tricep Pd
45 2 x 20

Front and side raises
15 2 x 20

V- bar lat. pulldown
100 2 x 10

DB rows
60 2 x 10

cable curls
45 3 x 8

ab circuit of glute ham situps, lying leg raises, and db obliques2 x 10

[Donovan]

This was a pretty descent workout. Getting back into the groove of things. I feel like an animal in a cage and can't wait to get the fuck out. It's gonna be nasty when the tank steps on the platform is all I go to say. Check out 2nd week back after six weeks off.

Sunday June 21, 2009

Speed Squats with Cambered Bar - (st. wt., 15 inch box)
260x2x6
350x3

Speed Deadlift - (st. wt., conv.)
245x2x6
335x3
425x3
475x3

Leg Ex.
50x10
60x10
75x10

Leg curl
50x10
60x10
75x10

Standing BB Calf Raises
barx10
95x10x2

45 Degree back raises
BW 3x10

Glute ham abs 3x10

[Donovan]

Last night I had to try out our new toys, and let me tell ya they put it on me. The cambered bench bar is no joke. After going from it to a regular bench bar it felt like cake. The swiss bar was a good one as well. I felt it alot in my pecs but a good acessorie to bench though. I'm still training to let this damn animal out.

6-22-09 Max Effort Bench

Cambered Bench off 1 board
135x3
185x3
225x3
250x3
275x3
315x crushed

Regular Bench with comp. grip with straight bar
275x1
315x1

Swiss bar presses with handle 2
135 3x10

tricep pd
50 4x10

Db shrugs
25 2x25

Lat. pd
100 3x10

DB preachar curls
20 3x10

ab wheel
glute ham situps All 3x8
leg raises

[Brian Hill]

Jun 23, 2009 12:24:45 GMT -5 Donovan said:

It's gonna be nasty when the tank steps on the platform is all I go to say.

what a cocky fucker!