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Post by Tony "The Beast" Atkins on Sept 23, 2006 0:19:37 GMT -5
Friday - September 22, 2006
Speed Bench
Speed Bench - w/two 5/8 chains + one 1/2 chain
Bar x 5
135 x 3
185 x 3 x 4
205 x 3 x 2 added wrist wraps
225 x 3 x 2
Bench - straight weight
315 x 1 x 2 added belt and wrist wraps
Incline Dumbbell
50 x 10
60 x 10
80 x 10 x 2
Close Grip Bench Press on 3 Board
185 x 10
252 x 10 x 3
Wide Grip Pull-Ups
BW x 15
One Arm Rows
50 x 15
100 x 10
130 x 6
Laying Cable Curls
40 x 10 x 4
Band Ab Pull Downs
Green x 10 x4
Rotator Work
four sets of different movements
Forearm Work
four sets of different movements
Grip Work
30 sec hold x 10 kilo plate
15 sec hold x 15 kilo plate
Sled Work
4 trips x 50 pounds x 200 feet for the upper body
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Post by Tony "The Beast" Atkins on Sept 28, 2006 14:11:11 GMT -5
Sunday September 24, 2006
Max Squat and Dead Lift
Squat - 15 inch box, double ply briefs, green band, knee wraps
Max triple and Max Double
Had to cut workout short, so then I done three sets of ABS and I was done.
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Post by Tony "The Beast" Atkins on Sept 28, 2006 14:19:11 GMT -5
Monday September 25, 2006
Max Bench
Worked up to a max triple with two 5/8 chains and double ply denim.
Then I took a rep to the chest in double ply denim.
Dumbbell Ex.
7sets of 8reps
Plate Raises
3sets of 10reps
T-Bar Rows
4sets of 6reps
EZ Bar Curls
4sets of 6reps
Pull Down Abs
4Sets of 10-15 reps
Rotator Work
4 sets of 10-15 reps
Sled Work
4 trips of 200 feet for upper body
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Post by Tony "The Beast" Atkins on Sept 29, 2006 15:58:33 GMT -5
Tuesday - September 28, 2006
Light Squat and Dead lift
Box Jumps
2x10
Good mornings (Pin 9, raw, two 5/8 chains, one 1/2 chain, blue band singled)
4x5 using a wide stance
Dead lift (standing on 6 1/2 inch box, raw)
1x8
2x6
Dead lift (off floor, raw)
500x1
Pull Thrus (weighted)
3x15
Leg Curl
5x8
Ab Circuit (3x10 supersets)
Weighted Ab Pull down
Band Leg Raises
Side Bends
Sled Work
Four trips at 200 feet for lower body.
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Post by Tony "The Beast" Atkins on Oct 17, 2006 18:54:30 GMT -5
Friday-September 29, 2006
Speed Bench w/purple band
Six singles
Regular bench
1x10
1x8
1x5
1x1
Push downs
4 Sets of 10 reps
Lat pull down
3x8
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Post by Tony "The Beast" Atkins on Oct 17, 2006 18:57:20 GMT -5
Sunday - October 1, 2006
Max Squat/Dead Lift
Dead Lift - off floor, briefs
worked up to a max single
Good mornings w/Barbell
3x8
GHR
3x8
Rope AB Pull downs
3x10
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:00:34 GMT -5
Monday - October 2, 2006
Max Bench
Worked on trying to get something to touch.
Triceps push-downs
3x10
Wide Lat Pull Down
3x8
DB Alt. preacher curl
3x10
Weighted Sit ups on GHR
3x8
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:15:27 GMT -5
Wednesday - October 4, 2006
Speed Squat - Green Band
8x2
one single all the way down
Speed DL's
8x1 All sumo
GHR
3x8
Rope AB Pull Downs
3x20
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:18:10 GMT -5
Thursday - October 5, 2006
Speed Bench - 1 chain, 1-3 links on floor
8x3
Pin presses - Pin 8
3x8
BB Shrugs
3x8
V Bar Lat Pull downs
3x8
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:19:54 GMT -5
Sunday - October 8, 2006
Squat - 15 inch box, briefs
Worked to a max single
Rack Pulls - Pin 1
6x8
1x3
Roman Twists
8x3
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:27:01 GMT -5
Monday - October 9, 2006
Played with a couple of shirts tonight seeing which one I like.
Upright Rows
3x10
Lat Pull Downs
3x8
Green Band Curls and Triceps EX
3x15
Sit ups on GHR
15 reps
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:28:23 GMT -5
Wednesday - October 11, 2006
Speed Squats - 15 inch box
4x2
4x1
Speed Dead Lifts
6x1
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:30:10 GMT -5
Thursday - October 12, 2006
Speed Bench - purple band
9x3
Stability Ball DB Presses
2x8
1x2
Spread Eagle Sit-ups
1 set of 25
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:31:09 GMT -5
Sunday - October 15, 2006
Dead lift - 2 chains
worked up to a max single off the floor
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Post by Tony "The Beast" Atkins on Oct 17, 2006 19:33:15 GMT -5
Monday - October 16, 2006
Bench-Still playing with shirts. I guess I just like them all.
Overhead Cable Triceps Ex.
4x10
Seated Cable Rows
3x6
Alt DB Curls
3x8
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