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Post by Tony "The Beast" Atkins on Oct 9, 2008 0:06:20 GMT -5
10-1-08
Cybex Cross-Trainer - 3 Minute Warm-Up
Preacher Curls
30x10x2, 60x20
Db Curls
15x10, 20x10, 30x20
Nautilus Bicep Curl
40x10, 50x10, 60x20
Overhead DB Triceps Press
40x10, 50x10, 50x20
Nautilus Triceps Machine
40x10, 50x10, 60x20
Push downs
70x10, 90x10, 110x20
Wrist Curls
Barx20x2
Rev. Wrist Curls
5 pounds x 20x2
AB Machine
50x10x2, 50x20
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Post by Tony "The Beast" Atkins on Oct 9, 2008 0:10:49 GMT -5
10-5-08
Treadmill - 3 minute warm-up
Squats - (raw, no box)
135x5
225x5
315x5x2
405x5
225x10
BB Lunges
Bar x 10x3
Leg Curl
70x12, 90x12, 100x12
Leg Ex.
50x12, 75x12x2
Calf Press
2 plates x 12, 4 plates x 12, 6 plates x 12
AB Machine
105x12x3
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Post by Tony "The Beast" Atkins on Oct 9, 2008 0:14:26 GMT -5
10-6-08
Treadmill - 3 minute warm-up
Bench - (raw, middle finger grip)
135x5
185x5
225x5
275x5
300x5
185x10
DB Incline
50x12x3
Hammer Strength Fly
50x12x3
Hammer Strength Shoulder Press
50x12, 70x12, 90x12
Cable Side Raises
15x12x3
DB Bent Over Laterals
10x12, 20x12x2
Rope Ab Pull down
170x12x3
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Post by Tony "The Beast" Atkins on Oct 9, 2008 0:20:56 GMT -5
10-8-08
Bike - 3 minute warm-up
Dead Lift - (raw)
135x5
225x5
315x5x2
405x5
225x10
Hammer Shrugs
4 plates x 12x2, 6 plates x 12
Lat Pull down
100x12x2, 120x12
Hammer Seated Row
2 plates x 12x3
Chuck V Pull downs
50x12x3
Hammer Pull down
2 plates x 12x3
AB Machine
105x12x3
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Post by Tony "The Beast" Atkins on Oct 9, 2008 22:55:21 GMT -5
Thursday October 9, 2008
Treadmill - 3 minute warm-up
BB Curls
barx12
65x12x3
DB Curls
20x12x3
Cybex Preacher Curl
50x12x3
DB Over Head Triceps Press
50x12x3
V-Bar Push-Downs
100x12x3
One-Arm-Rope Push-Downs
30x12x3
Gripper
90x30x2
Reverse Wrist Curls
barx12x2
Spread Eagle Sit-Ups
BWx12x3
Cardio
Suicides - full court - 3 times
20 laps around full court
Treadmill - 1-hour
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Post by Tony "The Beast" Atkins on Oct 12, 2008 12:46:15 GMT -5
Sunday October 12, 2008
Cadio
Treadmill / 1-hour
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Post by Tony "The Beast" Atkins on Oct 13, 2008 16:18:39 GMT -5
Monday October 13, 2008
Warm-Up - Elliptical / 3 minutes
Squat - (15 inch box, raw)
135x5
225x3
275x2x6
315x1
405x1
455x1
315x10 - (no box, raw)
Leg Ex.
50x12
62.5x12
75x12
100x12
Leg Curl
70x12
90x12x2
100x12
Cybex Calf Raise
40x12
60x12x2
80x12
Rope AB Pull down
170x15x3
Cable Side Push downs
60x15
80x15
100x15
Leg Raises
BWx15x3
Cardio
Suicides / 3 sets / Full court
5 Laps around full court
Treadmill / 3.0 mph @ 15% incline / 1-hour
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Post by Tony "The Beast" Atkins on Oct 14, 2008 15:51:52 GMT -5
Tuesday October 14, 2008
Warm-Up / Treadmill / 3 minutes
Bench - (raw, pinky grip)
135x5
185x3x6
225x1 - (raw, comp. grip)
275x1
315x1
365x1
235x10
DB Incline
40x12, 50x12, 55x12, 60x12
Hammer Strength Wide Chest
90x12x2, 140x12, 230x12
Cybex Fly Machine
40x12x4
BB Shoulder Press
65x12, 80x12, 95x12x2
Cable Side Raises
15x12x4
Cybex Side Raise Machine
30x12x2, 50x12x2
Bent Over Laterals
15x12, 20x12, 25x12x2
Cybex AB Machine
150xFailure
Cardio
Treadmill / 3.3 mph @ 5% incline
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Post by Tony "The Beast" Atkins on Oct 15, 2008 16:22:19 GMT -5
Wednesday October 15, 2008
Warm-Up / 2 laps around gym
Dead Lifts - (raw, conv.)
135x5
225x3
275x2x5
335x1
435x1 - (added belt)
545x1
315x10
DB Shrugs
90x12x2, 110x12x2
Lat Pull down - (to chest)
120x12, 150x12x2, 180x12
Hammer Strength Row
90x12x2, 140x12x2
AB Machine
150xfailure
Cadio
Treadmill
3.0 mph @ 0.0 incline for 5 mins.
5.5 mph @ 0.0 incline for 10 mins.
3.0 mph @ 15% incline for 10 mins.
6.0 mph @ 15% incline for 1 min.
3.0 mph @ 15% incline for 4 mins.
3.0 mph @ 0.0 incline for 5 mins.
5.5 mph @ 0.0 incline for 10 mins.
3.0 mph @ 15% incline for 10 mins.
6.0 mph @ 15% incline for 1 min.
3.0 mph @ 15% incline for 4 mins.
Total Time - 60 minutes
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Post by Tony "The Beast" Atkins on Oct 16, 2008 15:34:51 GMT -5
Thursday October 16, 2008
EZ BAr Curls
20x12
50x12x3
Seated DB Curls
20x12x2
25x12x2
Cable Preacher Curls
40x12
60x12x2
70x12
Concentration Curls
20x12x4
Over Head DB Tricep EX.
50x12
65x12x3
One Arm Rope Pushdowns
25x12
35x12
50x12x2
DB EX.
30x12x4
Dips
BWx12x3
Forearms - 6 sets total
AB Machine
150xFailure
Cardio
Suicides - 2 sets of front and 2 sets of backwards
Speed Drills from outside of inzone - 4 sets
4 laps around court
Treadmill - 1- hour
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Post by Tony "The Beast" Atkins on Oct 17, 2008 15:14:17 GMT -5
Friday October 17, 2008
Seated AB Twist with 12 pound medicine ball
3 sets of 20 reps
Worked on balance on big ball for 15 mins
Bur pees
3 sets of 10 reps
Push - Ups with a clap
3 sets of 5 reps
Side Jumps over utility bench
3 sets of 5 reps
Box Jumps on 30 inch box(all jumps were on to the box)
1 set of 10 reps
1 jump with a 25 pound plate
1 jump with a 35 pound plate
3 jumps with a 45 pound plate
Full Court Sprints with sled
45 pound x 3 sprints
90 pound x 3 sprints
Full Court Laps with sled
45 pounds x 10 laps
Cardio
Elliptically
max resistance for 15 mins
Treadmill
5.5 mph / 0.0% incline @ 20 mins
3.0 mph / 15% incline @ 10 mins.
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Post by Tony "The Beast" Atkins on Oct 20, 2008 16:02:03 GMT -5
Monday October 20, 2008
Squats - (6 chains, 14 inch box, raw)
155x5
245x2x6
335x2
425x2
465x2
Leg Press
225x8
405x8
585x8
675x8
Leg Ex.
75x8
100x8
125x8
150x8
175x6
Leg Curl
90x8
110x8
130x8
150x6
Calf Presses
225x8
405x8
585x8x2
AB Pulldown
150x25x2
Cable Side Pushdowns
50x25
75x25
Leg Raise
BWx25x2
Cardio
Treadmill
3.0 mph / 0.0 incline / 5 minutes
5.5 mph / 0.0 incline / 30 minutes
3.0 mph / 0.0 incline / 10 minutes
3.0 mph / 15% incline / 15 minutes
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Post by Tony "The Beast" Atkins on Oct 22, 2008 15:21:55 GMT -5
Tuesday October 21, 2008
Warm-Up / 3 minutes
Bench - (6 chains, pinky grip, raw)
135x5
185x3x6
225x2 - (comp. grip)
275x2
315x2
DB Incline
50x8
60x8
80x8
50x10
Hammer Chest
90x8
140x8
180x8
230x8
Fly Machine
30x8
50x8
70x8
100x8
Seated DB Press
30x8
40x8
50x8
60x8
Side DB Raises
20x8
25x8
30x8
40x6
Face Pulls
50x8
80x8
150x8x2
AB Machine
150xfailure
Cardio
Treadmill - 30 minutes
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Post by Tony "The Beast" Atkins on Oct 22, 2008 15:26:57 GMT -5
Wednesday October 22, 2008
Warm -Up / 3 minutes
Deadlift - (6 chains, raw)
135x5
225x2x6
315x2
Pull Thrus
170x8x4
DB Shrugs
100x8
120x8
150x10x2
T-Bar Rows
45x8
90x8
135x8
180x6
Chcuk V Pulldowns
60x8
90x8
120x8
150x8
AB Pulldown
170x20
Cable Side Pushdown
100x20
Leg Raises
BWx20
Cardio
Treadmill - 30 minutes
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Post by Tony "The Beast" Atkins on Oct 23, 2008 15:30:07 GMT -5
Thursday October 23, 2008
Warm-Up / 3 laps around gym
Hammer DB Curls on Incline Bench
20x8
25x8
30x8
35x8
40x8
Seated DB Curls
15x8
20x8
25x8
35x8
40x8
50x6
Standing Cable Pose Curls
25x8
35x8
45x8
55x8
65x8
75x8
85x6
DB Overhead Tricep EX.
40x8
50x8
60x8
80x8
DB EX.
35x8
40x8
45x8
50x8
60x8
Rope Pushdowns
60x8
70x8
80x8
90x8
110x8
130x8
150x8
Wrist Curls and Reverse Wrist Curls
6 sets total
AB Machine
105x20
150x20
Cardio
Treadmill - 1-hour
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