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

[Tony "The Beast" Atkins]

Monday August 26, 2008

Max Effort Bench

Bench - (comp. grip, 10 chains)
135x3
185x3
225x3
275x1
315x1
340x1
365xmiss
365x1 - (no chains)

Seated BB Shoulder Press
barx10
65x10
85x10
105x10

DB Shrugs
90x10x3

Dips
BWx10x3

DB Rows
60x10x3

BB Curls
barx10
65x10
85x10

Gripper
70x30

Spread Eagle Sit-Ups
4 pound ball x 10x3

Leg Raises
BWx10x3

Treadmill - 2 % incline - 10 minutes

[Tony "The Beast" Atkins]

Wednesday August 27, 2008

Speed Squat and Dead Lift

Reverse Band Squat - (purple band from top of rack, 14 inch box)
135x3
225x3
315x2
405x2
added briefs
500x2x6
635x1

Reverse Band Dead Lift - (purple band, raw, conv.)
405x1x6
550x1
605x1

Leg Curl
100x6
120x6
150x6
180x3

Leg Ex.
100x6
125x6
137.5x6
150x6

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

AB Machine
105x24

Side Push downs
60x24 / side

[Tony "The Beast" Atkins]

Thursday - August 28, 2008

Speed Bench - w/ Reverse Mini-band(doubled over 4th pin from top)
315x3x6
425x1

[Tony "The Beast" Atkins]

Sunday August 31, 2008

Squat- worked up to 700 pounds of weight with weight and chains at top

[Tony "The Beast" Atkins]

Wednesday September 3, 2008

Speed Squat and Dead Lift

Reverse Band Squats - (from top of rack, 14 in. box)
135x5
225x3
315x2
405x2
added briefs
550x2x6
650x1

Speed Dead Lifts - (raw, conv.)
405x1x6
635x1

Barbell Shrugs
315x10x3

Pull Thrus
150x10x3

Leg EX.
100x10x3

Leg Curl
100x10x3

Calf Press
3 plates x 10x3

AB Machine
150x10x3

Cardio

Pulled the sled with 45 pounds for 15 minutes.

Cybex cycle for 15 minutes.

Treadmill for 45 minutes.

Total time - 1 hour and 15 minutes

[Tony "The Beast" Atkins]

Sunday September 14, 2008

Squat - (no box, raw)
135x5
225x3
315x3
Added Belt
405x3
500x3

45 Degree Back Raise
25 pound bar behind head x 12 x 4

Leg Curl
80x12x4

Leg Ex.
60x12x4

Seated Calf Raise
25x12x4

AB Crunch Machine
50x12x3

Cardio

Treadmill / 3.0 / Incl.-10 / 1 - hour

[Tony "The Beast" Atkins]

Monday September 15, 2008

Bench - (raw, comp. grip)
135x5
225x3
315x3
405x1
365x3

DB Flat Bench
30x12
40x12
50x12x2

Incline Press
95x12x4

Peck Deck Machine
30x12x4

AB Crunch Machine
50x12x3

Cardio

Before I started today's training - Treadmill / 3.0 / Incl. -10 / 1-hour

After I finished today's training - Treadmill / 3.0 / Incl. - 10 / 1-hour

[Tony "The Beast" Atkins]

Tuesday September 16, 2008

Cardio

Cybex Cross trainer / Resist. - 20 / 5 minutes

Treadmill / 3.0 / Incl. - 10 / 1-hour

Cybex Cross trainer / Resist. - 20 / 5 minutes

[Tony "The Beast" Atkins]

Wednesday September 17, 2008

Cybex Cross-Trainer / Resist. - 20 / 5-minutes

Squats - (raw, no box)
135x5
225x3
315x2x5
425x2

Dead Lifts - (raw, conv.)
315x1x5
500x1

T-Bar Rows
45x12
90x12x2
115x12

Lat-Pulldown - (behind head)
50x12x3
60x12

Seated Row
60x12x4

Chuck V. Pulldowns
40x12x4

Barbell Curls
barx12
55x12x2
65x12

Seated Incline DB Curls
15x12x4

Capt. Crusher
trainer x 10 x 3

AB Pulldown
160x20x2

Cardio

Cybex Cross-trainer / 10 minutes
Resist.-20 / 15 secs. for high intensity / 45 secs. for low intensity

Treadmill / 1-hour / 3.0 / Incline-10

[Tony "The Beast" Atkins]

Thursday September 18, 2008

Cybex Cross-Trainer / 5 minutes

Speed Bench - (raw, pinky grip)
135x5
250x3x5
Comp. Grip
365x1

Seated DB Shoulder Press
15x12
25x12
30x12
40x12

DB Side Lateral Raise
12x12
15x12x3

Kettle bell Shrugs
55x12x4

Skull Crushers
60x12x4

V-Bar Push downs
80x12
90x12
100x12x2

AB Machine
70x12x3

Cardio

Cybex Cross-Trainer
15 sec. high intensity / 45 secs. low intensity / Resist.-20 / 10 mins.

Treadmill
3.0 / Incline-10 / 1-hour

[Tony "The Beast" Atkins]

Friday September 19, 2008

Cardio

Treadmill
3.0 / Incline-10 / 1-hour

Cybex Cross-Trainer
Resist.-20 / 10 minutes

[Tony "The Beast" Atkins]

Sunday September 21, 2008

Cybex Cross-Trainer / Resist.-15 / 3-minutes

Squat - (raw, no box)
bar x 5
155x5
245x2
335x2
425x2
525x1 - missed the second one
225x10

Nautilus Back Machine
100x10x3

Leg Curl
70x10
80x10
90x10
100x10

Leg Ex.
70x10
80x10
90x10
100x10

Belt Standing Calf Raise
50x10x2
60x10
70x10

Rope AB Pull-Down
160x10x2
210x20

CARDIO

Treadmill
no incline
walked for 5-minutes at 3.0 and jogged for 5-minutes at 5.0
for 1-hour

Cybex Cross-Trainer
1-minute at resist.-15
1-minute at resist.-30
1-minute at resist.-45
1-minute at resist.-50
6-minutes at resist.-20

[Tony "The Beast" Atkins]

Wednesday September 24, 2008

Cybex Cross-Trainer / 3 - minutes

Bench - (comp. grip, raw)
145x5
195x2
235x2
285x2
325x2
375x2
390x2
195x12

Incline BB
95x10
115x10x3

Cable Cross-Overs
20x10
30x10
40x10
50x10

Seated DB Press
20x10
30x10
40x10
50x10

Cable Side Lateral Raises
10x10x4

Rear Delt Machine
40x10x4

Overhead DB Tricep Press
30x10
40x10
50x10
60x10

One-Arm Rope Pushdowns
20x10
30x10
40x10
50x10

Dips
BWx10x4

Sit-Ups on Back Raise
BWx10x3

CARDIO[/u]

Treadmill
walked 5-minutes and jogged 10 minutes for 1-hour / no incline

[Tony "The Beast" Atkins]

9-28-08

Cybex Cross-Trainer - 3 minute warm-up

Squats - (raw, no box)
barx5
155x5
245x3
335x2
435x1
485x1
550x1
275x20

Kettle Bell Lunges
80 pounds x 10/leg x3

Seated Leg Curl
60x10x2, 60x20

Leg Ex.
30x10x2, 45x20

Standing Calve Raise
30x10x2, 40x20

Ab Pull-Downs
150x10, 170x10, 210x10

Leg Raises
BWx10x2, Bwx20

[Tony "The Beast" Atkins]

9-29-08

Cybex Cross-Trainer - 3 minute warm-up

Bench - (raw, comp. grip)
bar x5
135x5
195x3
235x3
285x2
325x1
375x1
405x1
200x20

DB Incline
40x10x2, 60x20

Cable Incline Flies
30x10, 40x10, 40x20

Lido Shoulder Press
60x10x2, 80x20

Cable Side Raises
20x10x2, 30x20

Rear Delt Machine
60x10x2, 80x20

Ab Machine
30x10x2, 40x20