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Post by Tony "The Beast" Atkins on May 13, 2008 0:12:41 GMT -5
Monday May 12, 2008
Max Effort Bench
5 Minute Warm-Up
Bench - (red minis, 3 chains/side)
barx3
135x3
225x3
275x1
3 Board Press - (red minis, 3 chains/side,added single ply shirt)
315x3
405x3
500x3
600x1
550x1 - (to chest, straight weight)
DB Stability Ball Presses - 60x8, 80x8, 100x8
DB Front Raises and Side Raises - 15x15x2
DB EX. - 40x8x4
Reverse Grip BB Rows - 135x8, 225x8x2
BB Curls - 135x5, 65x8x3
Decline Sit-Ups - 5poundsx8, 10poundsx8, 15poundsx8
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Post by Tony "The Beast" Atkins on May 14, 2008 22:40:55 GMT -5
Wednesday May 14, 2008
Speed Squat and Dead Lift
5 Minute Warm-Up
Reverse Band Speed Squat - (green band from top of rack, 14 inch box,briefs)
225x3
315x3
405x2
500x2x4
545x2
585x2
675x1
Reverse Band Speed DL's - (green band from top pin, briefs, sumo)
405x1x2
455x1
505x1
575x1
665x1
Dimmil DL's - (conv stance)
135x8
225x8
315x8
Reverse Hypers - (purple band)
4x8
Leg Curl
100x8x4
Leg EX.
100x8x3
Calf Press
115x12x2
Decline Sit-Ups
5 pounds behind head x 8
10 pounds behind head x 8 x 2
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Post by Tony "The Beast" Atkins on May 17, 2008 23:51:20 GMT -5
Thursday May 15, 2008
5 Minute Warm-Up
Reverse Band Speed Bench - (green band from top of rack)
225x5
315x3
365x3
405x3
455x1
500x1
DB presses on stability ball
80x8
100x8
120x8
DB EX.
50x8x4
DB front raises and side raises
15x20 for each exercise
BB Rows
135x8
225x8x3
DB Curls
35x8x4
Didn't do any abs tonight, I got side tracked for some reason. My mind just went blank.
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Post by Tony "The Beast" Atkins on May 22, 2008 1:44:06 GMT -5
Sunday May 18, 2008
5 Minute Warm-Up
Reverse Band Squat - (purple band from top of rack, 14 inch box)
225x3
315x3
405x2
500x2
600x2
Reverse Band Dead Lift - (purple band from top of rack)
315x1
405x1
500x1
600x1
Reverse Hypers
purple band x 8 x 4
Leg Curl
100x8
120x8x2
140x8
Leg Ex.
100x8
125x8
150x8
Calf Press
3 plates/side x 8 x 3
Decline Sit-Ups
5 pound behind head x 8 x 3
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Post by Tony "The Beast" Atkins on May 22, 2008 1:49:21 GMT -5
Monday May 19, 2008
Max Effort Bench
5 minute Warm-Up
2 Board press - (4 minis doubled, 8 chains)
315x2
405x2
500x2
Bench to chest
600xmiss (Shirt hurt my left elbow)
DB Stability Ball Press
60x8x4
DB Front Raises and Side Lateral Raises
15x15x1 for each movement
DB Ex
25x15x3
Lat PullDown
100x8x3
DB Curls
25x15x3
Decline Sit-Ups
BWx15x3
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Post by Tony "The Beast" Atkins on May 22, 2008 1:54:54 GMT -5
Wednesday May 21, 2008
Speed Squat and Dead Lift
Five minute warm-up
Reverse Band Speed Squat - (purple from top of rack, 14 inch box_
500x2x6
600x1
635x1
Reverse Band Speed Dead lift - (purple band from top pin)
500x1x6
550x5
Reverse Hyper
purple band x 8 x 4
Leg Curl
100x8
120x8x2
140x8
Leg Ex.
100x8
125x8
150x8
Calf Press
6 plates x 8 x 3
Decline Sit-Ups
5 behind head x 8
25 behind head x 8 x 3
Tonight we had alot of old friends in the house tonight. Everyone kicked ass. Kind of like old times.
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Post by Tony "The Beast" Atkins on May 22, 2008 23:36:42 GMT -5
Thursday May 22, 2008
Speed Bench Night
5 Minute Warm-Up
Reverse Speed Bench - (purple band from top)
135x5
225x3x2
275x3x2
315x3x2
365x1
405x1
DB Stability Ball Press
60x8
75x8x3
DB Front Raises and DB Side Lateral Raises
15x15 / movement
One Arm Rope Pushdown
20x8
30x8
40x8x2
Lat Pulldown
100x8
120x8
140x8x2
Curl Machine
10x8x4
Gripper
45x25x2
70x10
AB Machine
100x30
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Post by Tony "The Beast" Atkins on May 28, 2008 0:03:13 GMT -5
Sunday May 25, 2008
Deload Week
Five minute Warm-Up
Leg Press - 6 plates x 12 x 2
Leg Ex. - 75x12x2
Leg Curl - 100x12x2
One Legged Calf Raises - BWx12x2
Decline Sit-Ups - 25lbs. behind head x 8 x 3
GPP Work
Pushed Shugg's Truck - 3 trips @ 100 feet
Lower Body Sled Work - 8 trips with 100lbs. @ 100 feet
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Post by Tony "The Beast" Atkins on May 28, 2008 0:10:49 GMT -5
Tuesday May 27, 2008
Deload Week
Warm-Up
This was done for 4 trips.
Hand over Hand rope sled pull with 100lbs. @ 100 feet
10 Push-Ups
DB Flat Bench - 60x12x2
Isolated Plate Raises - 25x12x2
One Arm Rope Pushdowns - 30x12x2
Face Pulls - 100x12, 150x12
Lat Pull Down - 150x12x2
DB Curls - 25x12, 50x12
Decline Sit-ups - BWx12, 25 b/j head x 8 x 3
Gripper (one hand) - 45x20, 70x10x3
GPP Work
9 trips @ 100 feet with 100lbs. for upper body
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Post by Tony "The Beast" Atkins on Jun 3, 2008 13:26:37 GMT -5
Sunday June 1, 2008
Max Effort Lower Body
5 Minute Warm-Up
Squat - (blue bands, 15 inch box)
barx5
135x3
225x3
315x3
added single ply briefs
405x3
500x2
Barbell GM's (blue bands)
barx6x4
Reverse Hypers (purple band)
4x8
Leg Curl - 100x8, 120x8, 140x8, 160x8
Leg EX. - 100x8, 125x8x3
Calf Presses - 4 plates x 10 x3
Decline Sit-Ups - BW x 8, 5lbs. b/h head x8, 10 pounds b/h x 8, 25 lbs. b/h head x 8
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Post by Tony "The Beast" Atkins on Jun 3, 2008 13:33:57 GMT -5
Monday June 2, 2008
Max Effort Upper Body
5 Minute Warm-Up
Left Elbow has been bothering me since last heavy bench workout, so I went raw tonight.
4 Board -(minis doubled, raw, comp. grip)
barx3
135x3
185x3
225x3
315x3
365x3
405x3
No Board to chest
225x1 (minis doubled)
315x1
No Boards and straight weight
225x5
315x10
Decline Close-Grip Press
135x8
185x5x3
Incline DB Press (palms in)
50x20
Straight Bar Push downs
80x10, 100x10x3
Plate Raises
45x10x4
Lat Pulldown (straight bar)
150x6
200x6
250x6
275x6
EZ-Bar Curls
50x10x3
AB Pulldowns
100x 1 set done by feel
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Post by Tony "The Beast" Atkins on Jun 5, 2008 0:11:52 GMT -5
Wednesday June 4, 2008
Speed Squat and Deadlift
5 Minute Warm-Up
Speed Squat - (4 chains/side, 14 inch box, raw)
135x5
225x2x9
315x1 (no box)
405x1
Squat - (straight wt., no box, raw)
225x5
315x10
Speed Deadlift - (2 chains/side, close conv. stance, raw)
225x1x6
315x1
405x1
BB Shrugs
225x6
315x6
405x6
500x6
225x10
Leg Curl - 100x8x5
Reverse Hyper - purple band x 8x4
Leg Ex. - 100x15, 125x15
Calf Press - 6 plates x 15, 8 plates x 15
Decline Sit-Ups (purple band and rope) - 3x8
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Post by Tony "The Beast" Atkins on Jun 5, 2008 23:14:57 GMT -5
Thursday June 6, 2008
Speed Bench
5 Minute Warm-Up
Speed Bench - (minis doubled, 2 chains)
135x3x9
225x1
315x1
Bench - (straight wt.)
225x5
315x10
Decline Close-Grip
135x8
185x6x3
Incline DB Palms In
50x20
Triceps Pushdowns
80x10
100x10x3
Plate Raises
45x10x4
Lat PullDowns
150x6
200x6
250x6
275x6
EZ Bar Curls
90x6x3
DB Curls
25x20
Gripper
45x20
90x10
135x10
180x10
225x10
AB Machine
105x15
Leg Raises
BWx15
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Post by Tony "The Beast" Atkins on Jun 10, 2008 21:21:05 GMT -5
Sunday June 8, 2008
What a Day!
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Post by Tony "The Beast" Atkins on Jun 10, 2008 21:28:42 GMT -5
Monday June 9, 2008
Max Effort Bench
5 Minute Warm-Up
3 Board - (4minis doubled, comp. grip, raw)
bar x 3
135x3
185x3
225x3
275x3
315x3
365x1
275x1 to the chest-no board
Bench - (raw, straight weight)
275x1
365x4
Decline Close Grip
135x8
185x5
225x5x2
275x5
DB Incline Press - (palms in)
60x20
Triceps Pushdowns
100x10x2
150x10x2
Plate Raises
45x10x4
Lat Pulldown
150x6
250x6
275x6
300x4
EZ Bar Curls
100x6x4
170xmiss
Gripper
45x20
90x10
135x10
180x10
225x10
AB Machine
90x10
150x25
Leg Raises
BW x25
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