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Post by Tony "The Beast" Atkins on Jul 7, 2006 23:54:37 GMT -5
Week of 7-2-06 (Raw) Sunday 7-2-06Front Squat Max 3 Deadlift 4x8 Glute Ham 4x8 Leg curl 4x8 Roman Twist 4x8 Monday 7-3-06Pin Presses max 3 DB Bench (Palms In) 4x8 DB Front raises, Side raises, Bent over laterals (superset) 1x20 Band Pushdown 4x8 DB one arm row 4x8 Cable Curl 4x8 Roman Twist 3x8 Thursday 7-6-06Speed Squat (Blue band, 15 inch box) 6x2 2x1 Speed DeadLift 6x1 Glute Ham 4x8 Leg Curl 4x8 Roman Twist 3x8 Friday 7-7-06Speed Bench (Blue minis doubled) 6x2 2x1 DB Bench (Palms In) 4x8 DB Front raises, Side raises, Bent over laterals (superset) 1x20 Band Pushdowns 4x8 DB One arm rows 4x8 Cable Curls 4x8 Roman Twist 3x8 Each accessory exercise I stayed at the same weight and I will increase the weight between 10-20 pounds next week if I was able to do the number of reps for each set. Still just playing around with everything, trying to get back in the swing of things after that long vacation! It is rough! |
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Post by Brian Hill on Jul 9, 2006 16:39:49 GMT -5
cool, how come you didn't list the weight you used?
Do you do anytype of GPP work?
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Post by Tony "The Beast" Atkins on Jul 9, 2006 23:56:07 GMT -5
No particular reason for not listing the weights I use. As far as GPP work, I haven't done any since I was training at East Coast Barbell. Wouldn't be a bad idea to start doing some type of GPP work now.
The Beast
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Post by Big Wayne on Jul 11, 2006 21:26:26 GMT -5
No particular reason for not listing the weights I use. As far as GPP work, I haven't done any since I was training at East Coast Barbell. Wouldn't be a bad idea to start doing some type of GPP work now. The Beast Beast, Come on now. You know you don't give out numbers.LOL! If you do they are wrong. Which I can't say that I blame you. Keep everybody guessing.LOL! wayne  |
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Post by Tony "The Beast" Atkins on Jul 12, 2006 11:16:44 GMT -5
No particular reason for not listing the weights I use. As far as GPP work, I haven't done any since I was training at East Coast Barbell. Wouldn't be a bad idea to start doing some type of GPP work now. The Beast Beast, Come on now. You know you don't give out numbers.LOL! If you do they are wrong. Which I can't say that I blame you. Keep everybody guessing.LOL! wayne Wyane, Well it's like this, the numbers that really count are the ones on the platform. ;  The Beast |
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Post by Tony "The Beast" Atkins on Jul 17, 2006 0:20:37 GMT -5
Week of 7-9-06 (Raw)
Sunday 7-9-06
Front Squat
Max 3
Dead Lift
4x8
Glute Ham
4x8
Leg Curl
4x8
Roman Twist
3x8
Monday 7-10-06
Pin Presses (Pin 7, Competition Grip)
Max 3
DB Bench (Palms In)
4x8
DB Front raises, Side raises, Bent over laterals (superset)
1x20
Band Pushdown
4x8
Cable Curls
4x8
Roman Twist
3x8
Thursday 7-13-06
Speed Squat (Blue band, 15 inch box)
6x2
2x1
Speed Deadlift (Blue mini doubled)
6x1
Glute Ham
3x8
Leg Curl
4x8
Roman Twist
3x8
Friday 7-14-06
Speed Bench (Blue minis, doubled)
6x2
2x1
DB Bench (Palms In)
4x8
DB Front raises, Side raises, Bent over laterals (superset)
1x20
Band Pushdown
4x8
DB One Arm Row
4x8
Cable Curl
4x8
Roman Twist
3x8
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Post by Tony "The Beast" Atkins on Sept 14, 2006 0:38:01 GMT -5
Sunday 7-16-06
Rack Pulls (pin 2, green band singled, raw)
Max 1
Leg Press
4x6
Leg Ex.
4x6
Leg Curl
4x6
Cable Ab Crunch (On Ball, With rope)
4x10
Cable Leg Raises
3x8
Cardio
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Post by Tony "The Beast" Atkins on Sept 14, 2006 0:43:31 GMT -5
Tuesday 7-18-06
Floor Press (raw, pinky grip, 1 chain)
Max 3
Standing BB Shoulder Press
4x6
Dips
7x6 added weight each set
Wide grip lat pull downs
4x6
DB Preacher Curls
5x6
Cardio
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Post by Tony "The Beast" Atkins on Sept 14, 2006 0:48:48 GMT -5
Thursday 7-20-06
Speed Squats(raw, hole 3 on box, straight weight)
6x2
2x1
Speed Dead lifts
6x1
Leg Press
4x6
Leg Ex.
4x6
Leg Curl
4x6
ABS
Situps for 30 seconds
spread eagle situps 2x8
Cardio
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Post by Tony "The Beast" Atkins on Sept 14, 2006 0:51:25 GMT -5
Friday 7-21-06 to 9-1-06
Took a little time off to recover and go on vacation.
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Post by Tony "The Beast" Atkins on Sept 18, 2006 12:50:33 GMT -5
Week of 9-3-06
Sunday 9-3-06
Speed Squats (briefs, off 15in. box)
6x2
Max DL (1 chain, 1 mini, off bottom of rack)
max 1 all done conventional
Glute Ham
4x8
Sit-ups on glute ham
5pound behind head for 4x8
Sled work
4 trips of 200 feet for lower body
Monday 9-4-06
4 Board Press (mini doubled, 1 chain, index finger, wraps and belt)
max 3
BB shoulder Press (seated and off of pin three in rack)
5x5
Band Push downs
one extended set of 100 reps
Pull Up
3x8
Band Curls
one extended set of 100 reps
ABs
sit-up on glute ham 5 pounds behind headx8x3
Thursday 9-7-06
Zercher Squats (off pin 6, raw with belt)
5x5
Hammer strength V Squat
4x5
Dead lift (standing on 4 inch blocks)
4x8
Glute Ham
4x8
Cable crunches of ball
3x20
Friday 9-8-06
Speed Bench (blue minis)
8x3
Arnold Presses
4x10
Triceps Pushdown (straight bar)
4x10
Seated supported t-bar row with cable stack
4x10
Preacher curls
4x10
Sit-ups on glute ham ( curl bar on back)
3x8
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Post by Tony "The Beast" Atkins on Sept 18, 2006 14:26:56 GMT -5
Week of 9-10-06
Sunday 9-10-06
Squats (raw, pin of box, 2 chains)
max 1
Squats (raw, straight weight, no box)
1 rep all the way down
Speed Dead lifts ( 1 chain)
6 singles raw and sumo
Glute Ham
4x6
Leg raises
4x6
Monday 9-11-06
4 Board Press (raw, 2 chains)
max 1
1rep to chest ( raw, straight weight)
Incline DB Thumbs In)
4x6
3 Board Close Grip
4x6
Wide Grip Pull-ups
4x6
Hammer Curls
4x6
Leg Raise
4x6
No Sled Work tonight!
Tuesday 9-12-06
Off
Wednesday 9-13-06
Front Squats (raw, no belt, no box)
4x10
Ultra Wide DL's (raw)
4x10
Glute Ham
4x10
Sit -ups (on glute ham)
4x10
Sled Work
4 trips of lower body drills for 200 feet
Thursday 9-14-06
Rotator work 6 sets of 10 reps total
Vertical Jumps(testing to see where my vertical jump is)
Friday 9-15-06
Speed Bench ( 2 chains)
8x3
Incline DB
4x10
3 Board Close Grip
4x10
Pull ups
4x10
Hammer Curls
4x10
Rotator Cuff Work
4sets of 10reps total
Saturday 9-16-06
Off!
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Post by Tony "The Beast" Atkins on Sept 22, 2006 23:46:47 GMT -5
Sunday - September 17, 2006
Speed Squats/Max Dead Lift
Squats - raw + 15 inch box + green band
Bar x 5
135 x 2
225 x 2
265 x 2 x 6
Rack Pulls - Plates 10 inches off floor + raw + two 5/8 chains
135 x 1 495 x 1
225 x 1 585 x 1
315 x 1 635 x 1
405 x 1 675 x 1 (lost grip at lockout. pulling hook grip
Glute Ham
15DB x 6 x 4 (DB behind the head)
Lying Leg Raises
20 x 6 x 4
Sled Work
4 trips of 200 feet for the lower body
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Post by Tony "The Beast" Atkins on Sept 22, 2006 23:57:35 GMT -5
Monday - September 18, 2006
Heavy Bench
4 Board - raw
135 x 5 455 x 1
225 x 3 475 x miss
315 x 1 405 x 1
405 x 1 475 x 1
Bench
225 x 1
315 x 7
Incline Dumbbell
60 x 6
80 x 6
100 x 6 x 2
Close Grip Bench Press on 3 Board
225 x 6
245 x 6
275 x 6
315 x 6
Pull-Ups
BW x 6 x 2
Wide V-Bar Row
210 x 6 x 2
Hammer Curls
55 x 6 x 2
60 x 6
70 x 6
Leg Raises on Decline Bench
25 x 6
30 x 6
35 x 6
35 x 4
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Post by Tony "The Beast" Atkins on Sept 23, 2006 0:10:03 GMT -5
Thursday - September 21, 2006
Light Squat/Dead Lift
Box Jumps
Worked up to a max height of 381/4 inches
Zercher Squats - raw - from pin 6
135 x 5
225 x 5
315 x 5
405 x 5
Rack Pulls - from pin 3
Blue x 5
Blue + Green x 5
Blue + Green + Purple x 5
blue + Green + Purple + Mini x 5
Leg Press
Worked to 18 plates x 5
Power Clean
70 kilos x 1
100 kilos x 1
110 kilos x 1
Band AB Pull - Down
Purple x 10 x 4
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