Tony "The Beast" Atkins's Training Log (Team MDBB)

[Tony "The Beast" Atkins]

Wednesday June 11, 2008

Speed Squat and Deadlift

5 Minute Warm-Up

Speed Squat - (8 chains, 14 inch box, raw)
bar x 5
135x3
250x2x10
315x1
405x1
275x1 - (no box, raw, no chains)
365x5

Speed Deadlifts - (4chains, raw, sumo)
250x1x6
340x1
480x1

BB Shrugs
225x10
405x6
585x3
675x3
765x1
405x10

Reverse Hyper
purple band x 8 x4

Leg Curl
100x8
130x5
150x5
170x5

Leg Ex.
100x8
125x8
150x8

Calf Press
6 plates x 8
8 plates x 8
10 plates x 8

Decline Sit-Ups
purple band x 8
purple band x5 then BW x 3
BW x 3

[Tony "The Beast" Atkins]

Thursday June 12, 2008

Speed Bench

5 Minute warm-up

Speed Bench - (1 mini and 2 chains/side)
135x3x9
225x1
275x1

Raw Bench
250x1
365x4

Pushdowns - 4 sets of 10
Plate Raises - 4sets of 10
lat pulldown - 4sets of 6
ez bar curl - 4sets of 6
Ab Machine - 1 set of 25

[Tony "The Beast" Atkins]

Sunday June15, 2008

Max Squat

5 minute warm-up

Squat - (14 inch box, blue and green band per side)
barx3
135x3
185x3
225x3
275x3
315x1

Raw Squat
225x5
335x10

Reverse hyper - 4sets of 8
Leg Curl - 4sets of 8
leg ex - 4sets of 8
calf press - 3 sets of 10
ab machine - 1 set of 25
leg raises - 1 set of25

[Tony "The Beast" Atkins]

Monday June 16, 2008

Max Bench

5 minute warm-Up

2 Board - (3 minis per side)
barx5
95x3
135x3
185x3
225x3
275x1

Raw Bench
250x5
335x9

Same aux. work as last week

[Bull]

Are we pulling again this Sunday?

[Tony "The Beast" Atkins]

These past two weeks I have been deloading a little longer than I anticipated due to business. I did manage to have a heavy deadlift night with MDBB and all of the guys from Mayodan. But other than that I have just been real busy lately. I started back this week and so for it looks like this.

Sunday July 6, 2008

Max Squat - (2 blues, 14 inch box, raw)
barx5
135x3
185x3
225x3
275x3
315x3
365x2
No box and no bands
135x3
275x3
315x3

BB Back Raises
woody band x 15 x 4

Band leg curls
woody band x 15 x 4

Leg EX.
100x15x4

Seated Calf Raise
90x15x4

AB Pulldown
150x15x4

Sidebends with Cable
50x15x4

Leg Raises
BWx15x4

Monday July 7, 2008

Max Effort Bench

2 Board - (raw, 4 chains)
barx3
135x3
225x3
275x3
315x3
365x3
405x2
No boards or chains
135x3
275x3
335x3

DB Front Raises and Side Raises
15x15x4

DB EX.
30x15x4

Seated Pulley Row
100x15x4

Concentration Curls
20x15x4

AB Pulldowns
150x15x4

Sidebends with Cable
50x15x4

Leg Raises
BWx15x4

[Tony "The Beast" Atkins]

Wednesday July 9, 2008

Speed Squat - on SpongeBob(12" Box + 6" FOAM) w/ GREEN-bands, RAW
250x2x10
405x1
500x1

Speed Deadlift - Standing on 2" Mats, w/ Mini-bands Quadrupled
250x1x6

Band Good-Mornings - 2 Red Woody-bands x 4 x 15

Seated Leg Curls - 2 Red Woody-bands x 4 x 15

Leg Extensions - 100 x 4 x 15

Seated Calf Raise - 95 x 4 x 15

Pulldown Abs - 150 x 4 x 15
Dumbell Side Bends - 50 x 4 x 15 per side
Lying Leg Raises - BW x 4 x 15

[Tony "The Beast" Atkins]

Thursday - July 10, 2008

Speed Bench - w/ Red Woody-bands
185x3x9
275x1
335x1

Dumbell Extensions - 30 x 4 x 15

Side Raises - 25 x 4 x 15

Seated Cable Rows - 100 x 4 x 15

Concentration Curls - 20x15x4

Pulldown Abs - 150 x 4 x 15
Dumbell Side Bends - 50 x 4 x 15 per side
Lying Leg Raises - BW x 4 x 15

[Tony "The Beast" Atkins]

Sunday July 13, 2008

Deadlift - from 6" Blocks, w/ straight weight
135x3
225x3
405x3
added briefs
500x1
585x1
675x1
765xmiss
765xmiss
675x1 wanted 2

Deadlifts off Floor
135x3
225x3
405x3
500x3

My back is fried.

No Aux. work.

[Tony "The Beast" Atkins]

Monday July 14, 2008

Max Effort Bench

Bench - (2 chains)
135x3
225x3
315x1
365x1
Added shirt and 3 board with the chains
405x1

First off I barely touched a three board. Had to take the shirt off, too fucking tight in the arm openings. I thought it was going to pull my tricep right off my fucking left elbow. Needless to say I took the shirt off and finished helping everyone else. Elbow still sore as hell. Until next time.

[Tony "The Beast" Atkins]

Wednesday July 16, 2008

Speed Squat and Dead Lift

Speed Squat - (green band triple choked, 13 inch box with foam)
135x5
245x2
335x2x10
435x1
535x1

Speed Dead Lift - (minis quadrupled, using 25 pound plates on bar)
145x1
195x1
245x1
295x1
395x1x2

Pull Thrus
170x8x5

Leg Curl
100x8
110x8
120x8
130x8x2

Leg Ex.
100x8
125x8
150x8

That's all!

[Tony "The Beast" Atkins]

Thursday July 17, 2008

Speed Bench

Speed Bench - (4 minis, comp. grip)
barx5
135x3x3
185x3x3
225x3x3
315x1x2

Seated DB Press
30x8
40x6
50x5
60x5
80x10

DB Ex.
35x8x7

Bent Over T-Bar Row
45x6
90x6
135x6
180x6
225x3x2

DB Curl
35x8x5

Decline Sit-Ups
BWx8
5x8
10x8
15x8

[Tony "The Beast" Atkins]

Sunday July 20, 2008

Max Squat

Squat - (14 inch box+8 chains)
barx5
135x3
245x3
335x3
added briefs
425x3
added briefs and suit straps down
515x3
605x3
added briefs and suit straps up + knee wraps
650x1
Full Gear with no box
605x1

Pin Pulls from Pin 2 with dead lift suit
245x5
335x5 + 2 chains
335x5 + 4 chains
425x3 + 8 chains
335x5 + 8 chains

Green Band Leg Curl - 3x15

Green Band Pull Thrus - 3x10

Leg EX. - 100x15

Calf Press - 4 plates x 15

Decline Sit-Ups
BWx8
5 lbs. x 8
10 lbs. x8

Tonight is the first night in about 4-6 weeks since I have put equipment on. I am very pleased on how tonight went. Weights were moving pretty good, but my CNS was screaming. All in all it went good.

[Tony "The Beast" Atkins]

Monday July 21, 2008

Bench - (raw, straight wt.)
135x5
225x3
315x3
365x1
Added Shirt
405x3 to 4 board
500x3x3 to 3 board
500x1 to 2 board
500x1 to 1 board

Pretty pleased with the way I was feeling.

[Tony "The Beast" Atkins]

Wednesday July 23, 2008

Speed Squat and Dead Lift

Speed Squat - (15 inch box, st. wt.)
135x5
225x3
315x2
Added Briefs
405x2x8
500x1
600x1

Speed Dead Lifts - (st. wt.)
315x1x4
365x1
415x1
465x1
515x1

Band Leg Curl with bar
red woody x 10x7

Band GM's with bar
red woody x 12x7

Decline Sit-Ups
BW x 8
5x8
10x8
25x8