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Post by Tony "The Beast" Atkins on Oct 27, 2008 15:03:24 GMT -5
Friday October 24, 2008
Cardio/Warm-Up
20 laps walking around the basketball court
Seated AB Twist
4 pound ball x 20
8 pound ball x20
12 pound ball x 20
Push-Ups with a clap
3 sets x 10 reps
One legged jumps over the box
worked up to jumping over a 20 inch box with one leg
Box Jumps starting from a seated position
worked up to a 37 inch box
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Post by Tony "The Beast" Atkins on Oct 29, 2008 13:35:48 GMT -5
Monday October 27, 2008
Warm-Up / Eliptcal 3 minutes
Squat - (15 inch box, raw, 8 chains)
135x5
225x2x2
275x2x4
315x3
365x3
405x3
315x10 - (raw, st. wt., no box)
Leg Press
320x10
410x10
500x10
590x10
Leg Ex.
87.5x10
100x10
120x10x2
ISO Leg Curl
50x10
70x10
90x10x2
One Legged Calf Press
140x10x4
AB Machine
150x20
Cardio
Eliptical - 30 minutes
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Post by Tony "The Beast" Atkins on Oct 29, 2008 13:41:07 GMT -5
Tuesday October 28, 2008
Warm-Up / Treamill - 3 minutes
Bench - (raw, 8 chains, middle finger grip)135x3
185x3x6
225x3 - (comp. grip)
275x3
300x3
225x10 - (raw, st. wt., comp. grip)
DB Incline
40x10
55x10
60x10
80x10
Decline BB Bench
135x10x4
Cybex Pec Dec
50x10
70x10
90x10x2
BB Shoulder Press
95x10x2
115x10
135x10
Cable One Arm Side Raises
30x10x4
Face Pulls
100x10
120x10
170x10x2
AB Pulldown
170x33
Cardio
Treamill - 1-hour
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Post by Tony "The Beast" Atkins on Oct 30, 2008 15:39:18 GMT -5
Thursday October 30, 2008
Warm-Up / Treadmill - 3 minutes
Deadlift - (8 chains, raw, conv.)
135x3
225x2x6
315x3
365x3
315x10 - (st. wt. , raw, conv.)
BB Shrugs
225x10x2
315x10
405x10
T-Bar Rows - ( close grip)
45x10
90x10x2
135x10
Lat Pulldown to chest
120x10
150x10
200x10x2
AB Strap Pulldown
100x10
130x10x2
Cardio
Treadmill - 30 minutes
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Post by Tony "The Beast" Atkins on Oct 31, 2008 15:39:42 GMT -5
Friday October 31, 2008
BB Curls
65x10x4
Seated DB Curls
20x10
30x10
40x10
40x8
Standing Cable Curls
40x10
60x10x2
80x8
Skull Crushers
90x10x4
One ARm DB Tricep EX. Overhead
15x10
20x10x3
V-Bar Pushdowns
100x10x4
Gripper - (one hand)
30x10x4
AB Strap Pulldowns
100x10
130x10x2
Cardio
Treadmill - 1-hour
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Post by Tony "The Beast" Atkins on Nov 3, 2008 16:29:16 GMT -5
Monday November 3, 2008
Squat - (green band double choked, 14 inch box, raw)
barx5
135x3
225x2x6
315x1
365x1
405x1
Leg Press
230x6
410x6
590x6x2
Leg Ex.
100x6
125x6
150x6
175x6
Leg Curl
100x6
120x6
140x6
150x6
Seated Calf Raise
90x6
140x6x3
AB Pulldown
150x10x3
Cable Side Pushdown
50x10
100x10x2
Leg Raises
BWx20x3
Cardio
Treadmill - 1 hour
Life Cycle - 15 minutes
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Post by Tony "The Beast" Atkins on Nov 5, 2008 15:31:05 GMT -5
Wednesday November 5, 2008
Deadlift - (minis quadruples with 2 hooks, raw)
135x3
185x2x6
225x1
315x1
405x1
Pull Thrus
150x10x3
BB Shrugs
245x6
425x6x2
515x6
Chest Supported T-Bar Rows
100x6
120x6
150x6
170x6
Chuck V Pulldowns
60x6
100x6
150x6x2
Decline Sit-Ups
BWx10x3
Cardio
HIT Treadmill - 20 minutes
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Post by Tony "The Beast" Atkins on Nov 6, 2008 16:19:09 GMT -5
Thursday November 6, 2008
Cybex Bicep Curl
30x6
50x6
60x6
70x6
Db Standing Curls
30x6
40x6
50x6
30x16
DB Ex.
30x6
45x6
55x6x2
Straight Bar Tricep Pushdown
100x6
150x6
175x6x2
Gripper
90x30
135x20
Rope AB Pulldown
175x30
175x30
Cardio
18 sprints x the length of 2 basket ball courts
5 laps around one basketball court
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Post by Tony "The Beast" Atkins on Nov 10, 2008 17:00:38 GMT -5
Monday November 10, 2008
Squat - (st.wt., 15 inch box, raw)
135x5
225x3
315x1
405x1
455x1
500x1
315x10 - (st.wt. , no box, raw)
GM's Standing with warm-up bar
red woody x 10
red woody + green mini x 10 x 2
Leg Curl
80x10
100x10
120x10x2
Leg EX.
75x10
100x10x2
125x10
Cybex Standing Calf Raise
40x10
60x10
80x10
100x10
DB Shrugs
60x10
80x10x2
110x10
AB Strap Pulldowns
100x10
130x10
150x5
100x5
Cardio
Suicides x full court x 3 times
20 laps x around full court
Elliptical x 15 minutes
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Post by Bull on Nov 10, 2008 19:13:35 GMT -5
Do you hear that? listen closer! BEAST....Come to Mayodan and hit some more PR's! Mayodan is calling you. Can you hear it? Beast......Come to Mayodan and hit some more PR's! We will be waiting !!!
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Post by Tony "The Beast" Atkins on Nov 12, 2008 17:30:20 GMT -5
Wednesday November 12, 2008
Bench - (st. wt., raw, comp. grip)
135x5
185x3
225x1
275x1
315x1
340x1
365x1
185x10
Peck Deck
40x10
50x10x2
80x10
DB Cleans into shoulder press - (seated)
20x10
30x10
20x10x2
V-Bar Pushdowns
100x10
150x10x3
Chest Supported Rows
80x10
100x10
110x10
120x10
Cable Curls
50x10
70x10
90x10
100x10
AB Pulldowns
150x15x2
No cardio today. I just got over having a 24-hour bug and losing about 7-8 pounds. Felt like shit! I was pretty pleased with todays workout considering my weight loss and 24-hour bug.
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Post by Tony "The Beast" Atkins on Nov 12, 2008 17:33:04 GMT -5
Do you hear that? listen closer! BEAST....Come to Mayodan and hit some more PR's! Mayodan is calling you. Can you hear it? Beast......Come to Mayodan and hit some more PR's! We will be waiting !!! That sound real good! I beleive I could maybe come work out with you guys if you all are going to be there about 3 A.M. cause that's when I get off work. ;D We will have to get back up there though. Beast |
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Post by Tony "The Beast" Atkins on Nov 13, 2008 16:56:43 GMT -5
Thursday November 13, 2008
Squat - (st. , wt. , raw, 15 inch box)
135x5
225x2
315x2x6
405x1
315x1 - (raw, no box)
Deadlift - (raw, from floor, st. wt.)
225x2
315x2x6
405x2
Leg Curl
80x10
100x10x2
120x10
Leg EX.
75x10
100x10x2
120x10
Standing Cybex Calf Raise
40x10
60x10
80x10
100x10
DB Shrugs
60x10x2
80x10x2
AB Strap Pulldowns
100x10x2
120x10x2
Cardio
Treadmill - 15% incline / 15 minutes
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Post by Tony "The Beast" Atkins on Nov 14, 2008 16:37:27 GMT -5
Friday November 14, 2008
Bench - (st., wt., raw)
135x5
185x3x3 - (pinky grip)
225x3x3 - (comp. grip)
315x1
Peck Deck
70x10
100x10x3
DB Cleans into DB Press
20x10x2
35x5x2
V-Bar Pushdowns
100x10
150x10x3
T-Bar Rows
80x10
100x10x3
Cable Curls
100x10x3
150x10
Gripper
90x25x2
AB Machine
150x15x3
Cardio
Elliptical
5 minutes @ 20 resist.
2 minutes @ 1 resist.
3 minutes @ 20 resist.
I have been working 11 and 12 hours a day, so I really haven't been able to put in as much cardio as I would like to. I am pretty pleased with bench, because I am working out by myself and getting my own lift offs, that shit makes a difference. My hat is off to everyone that gets their own lift off! Body Weight is still around 225, not bad, but still alot of room for improvement.
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Post by Tony "The Beast" Atkins on Nov 18, 2008 16:43:14 GMT -5
Saturday November 15, 2008
Cardio
Treadmill / 30 minutes
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