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Post by Tony "The Beast" Atkins on Jul 25, 2008 22:15:51 GMT -5
Thursday July 24, 2008
Speed Bench - (st. Wt.)
135x5
225x3x8
315x1
405x1 (slow as hell)
Incline DB
35x15
40x15
Seated DB Shoulder Press
40x8
60x5
95x5
60x10
Reverse One-Arm Tricep Pushdown
15x15x3 per arm
DB Ex.
30x8
40x8
50x8x5
Seated Back Row Plate Loaded Machine
90x8
180x8
270x8
350x4
180x12
Hammer Curls
30x8
40x8
50x8
Gripper
45x20
90x20x2
Decline Sit-ups
5x8
10x8
25x8
Leg Raises
BW x 20
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Post by Tony "The Beast" Atkins on Jul 29, 2008 14:59:31 GMT -5
Sunday July 27, 2008
Max Effort Dead Lift
4 inch block pulls - (4 chains)
135x3
225x3
315x1
added briefs
405x1
495x1
585x1
675xmiss
635x1
Dead Lift off Floor - (st. wt., briefs)
405x1
495x1
585x1
635xmiss
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Post by Tony "The Beast" Atkins on Jul 29, 2008 15:04:14 GMT -5
Monday July 28, 2008
Max Effort Bench
Bench - (comp. grip)
135x5
225x3
315x3
405x1
2 Board - (added shirt)
500x1
550x1x2
585x1
605xmiss
4 Board - (raw)
135x5
225x5
315x5
405x5
455x1
DB EX. - 40x8x7
Seated DB Side Raises - 20x8x3
Lat Pull down behind Head
100x8
150x8x2
Hammer Curls
30x8
40x8
50x8
Decline Sit-ups
10x8x3
Leg Raises
BWx20
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Post by Tony "The Beast" Atkins on Jul 31, 2008 0:13:21 GMT -5
Wednesday July 30, 2008
Speed Squat and Speed Dead Lift
Reverse Band Squat - (green band from top of rack, 15 inch box)
135x5
225x5
315x2
405x2
Added briefs
500x2x8
Dropped Box to 14 inches
585x1x2
Reverse Band Dead Lift - (green band from top pin, briefs)
405x1x6
500x1
585x1
My stance was sumo. Felt easy and a lot faster than normal.
Leg Curl - 100x8, 120x8x2
Stiff Leg Dead Lift - 135x8, 225x8x2
Back Raise - BWx8, 5x8, 10x8
Spread Eagle Sit-Ups
4lb. Ball x 5
6lb. Ball x5
8lb. Ball x5
10lb. Ball x 5
12lb. Ball x 5
These were all done in one super set.
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Post by Tony "The Beast" Atkins on Jul 31, 2008 22:53:38 GMT -5
Thursday July 31, 2008
Speed Bench
Reverse Band Bench - (green band from top of rack)
225x5
315x3x8
405x1
500x1
Floor Press - (6 chains)
135x6
185x6x2
225x6
Tate Press
20x8
25x8
30x8
35x8
40x8
50x8
60x8
Seated DB Side Raise
20x8
25x8
30x8
35x8
40x8
Lat Pull Down
100x10
200x8
250x8x2
Hammer Curl
30x8
40x8
50x8
60x8
80x8
Spread Eagle Sit-Ups
BWx5
4 x5
6 x5
8 x 5
10 x5
12 x5
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Post by Bull on Jul 31, 2008 23:05:34 GMT -5
VOLUME !!!!!!!!
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Post by Tony "The Beast" Atkins on Aug 3, 2008 23:33:01 GMT -5
Sunday August 3, 2008
Max Effort Squat and Dead Lift
Reverse Band Squats - (green band from top of rack, 14 inch box)
225x3
315x3
405x3
500x1
Added Briefs
600x1
Added Suit Straps Down
700x1x2
585x1 - (no box)
Reverse Band Dead Lift - (green band from top pin, with a 5 inch deficit, sumo)
315x5
405x5x2
Reverse Band Dead Lift - (green band from top pin, no deficit, sumo)
585x3
Leg Curl - 120x8x3
Back Raise
10 pounds x 8
25 pounds x8
45 pounds x8
One Legged Leg Press
50x8x3 per side
Spread Eagle Sit-Ups
12 lb. medicine ball x 8 x 3
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Post by Tony "The Beast" Atkins on Aug 7, 2008 23:22:49 GMT -5
Wednesday August 6, 2008
Speed Squat and Speed Dead Lift
Reverse Band Speed Squat - (red woody from top of rack, 14 inch box)
225x5
315x3
405x2
Added Briefs
500x2x6
Speed Dead Lift - (red woody from top pin, sumo)
405x1x6
Seated AB Machine
150x20
Felt drained from the heat at work. Kind of surprised how tonight's workout went.
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Post by Tony "The Beast" Atkins on Aug 7, 2008 23:25:33 GMT -5
Thursday August 7, 2008
Speed Bench
Reverse Band Speed Bench - (red woody from top of rack, pinky grip)
135x5
225x5
315x3x6
Gripper
90x20x2
Seated AB Machine
150x15
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Post by Tony "The Beast" Atkins on Aug 11, 2008 0:25:23 GMT -5
Sunday August 10, 2008
Max Effort Dead Lift
Rack Pulls - (plates 5.75 inches off floor, red woody band, sumo)
135x3
225x3
315x3
405x1
495x1
585x1
635xmiss
635xmiss
405x3
495x3
Dead Lift - (off floor, st. wt., sumo)
405x1
505x1
405x8
Pull Thrus - 150x8x3
ISO Leg Curl - 70x8x3
Leg Ex. - 100x8x3
Rope AB Pull Down - 150x8x3
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Post by Tony "The Beast" Atkins on Aug 20, 2008 22:25:34 GMT -5
Well, I took a week off and went to the beach, didn't work out at all, felt good to just kick back and relax. Got back this Sunday.
Sunday August 17, 2008
Front Squats - (raw, no box)
135x3
185x3x2
225x3
275x1
315x1
Spread Eagle Sit-Ups
BWx8x3
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Post by Tony "The Beast" Atkins on Aug 20, 2008 22:28:19 GMT -5
Monday August 18, 2008
Floor Press - (raw, st. wt., pinky grip)
135x3x2
185x3
225x3
275x1
315x1
Bench - (raw, comp. grip)
315x1
Spread Eagle Sit-Ups
BWx8x3
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Post by Tony "The Beast" Atkins on Aug 20, 2008 22:34:27 GMT -5
Wednesday August 20, 2008
Warm-Up
Pulled sled - 45pounds - 120steps
Over-Head Squats - (raw)
Barx3x2
55x3
95x3
115x1
135x1x3
Barx10
Snatch
Barx1
95x1
135x1x3
95x5
Power-Clean
135x1x2
185x1
225xmiss
225x1
Dead-Lift into a Shrug
135x5
225x1
315x1
405x1
500x1
AB Machine
105x8x3
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Post by Tony "The Beast" Atkins on Aug 21, 2008 22:44:32 GMT -5
Thursday August 21, 2008
Bench - (pinky grip, raw)
135x6x2
185x6x2
225x6x2
DB Incline
40x8
60x8
80x8
DB Shrugs
80x8
120x8x2
DB Side Lateral Raises
25x8
40x8x2
Tricep Pushdown
150x8
175x8x2
Lat Pulldown
200x8x2
250x8
Barbell Curl
barx8
65x8
85x8
AB Machine
105x8x3
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Post by Tony "The Beast" Atkins on Aug 25, 2008 0:03:02 GMT -5
Sunday August 24, 2008
Max Effort Dead Lift
Dead Lift - (raw, conv., off floor, minis doubled)
135x3
225x3
315x3
405x3
500x1
550x1
Dead Lift - (raw,conv., off floor)
515x3
Raw Squats - (no box)
135x6
185x6x2
Leg Curl
80x10
100x10x2
Pull Thrus
150x10x3
Leg Ex.
87.5x10
100x10x2
Standing Calf Machine
80x10x3
Seated AB Cruches
40x10
60x10
70x10
Leg Raises - (Pushing legs down)
BWx10x3
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