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Post by Tony "The Beast" Atkins on Jan 14, 2009 16:33:35 GMT -5
Wednesday January 14, 2009
Bench - (raw, comp. grip, st. wt.)
135x5
185x3
225x3
275x1
335x1
365x1
DB Flat Bench
50x8
80x8x2
Plate Raises
45x8x3
Seated DB Side Raises
20x8x3
DB EX.
30x8
50x8x2
V-Bar Pushdowns
150x8x3
AB Machine
150x8x3
Cable Side Pushdowns
100x8x3
Leg Raises
BWx8x3
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Post by Brian Hill on Jan 14, 2009 22:18:25 GMT -5
I weigh more than you now! hahaha... Why are still so much stronger than me???
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Post by Tony "The Beast" Atkins on Jan 15, 2009 17:00:43 GMT -5
Thursday January 15, 2009
Dead Lift - (raw, conv., st. wt.)
135x5
225x3
315x1
365x1
425x1
505x1
Dimmel Dead Lifts - (raw, sumo, st. wt.)
135x8x3
DB Shrugs
60x8
90x8x2
Lat Pulldown
150x8x3
Chuck V. Pulldowns
50x8
70x8
100x8
BB Curls
95x8x3
Rope AB Pulldowns
150x8x3
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Post by Tony "The Beast" Atkins on Jan 19, 2009 15:19:13 GMT -5
Sunday January 18, 2009
Squat - (14 inch box, blue + purple, raw)
barx5
135x2x6 - (speed sets)
185x1 - (max sets)
225x1
275x1
315x1
Speed Dead Lift - (red minis doubled, conv. raw)
250x2x6
Leg Press
240x12
330x10
420x10
510x10
Leg EX.
50x12
75x10
100x10
120x10
Leg Curl
80x12
100x10x2
120x10
Seated Calve Raise
50x12
50x10
90x10
140x7
AB Machine
105x20x3
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Post by Tony "The Beast" Atkins on Jan 19, 2009 15:22:29 GMT -5
Monday January 19, 2009
Bench - (purple band doubled, comp. grip)
barx5
95x3x6 - (speed sets)
135x1 - (max sets)
185x1
225x1
275x1
BB Incline
135x12
135x10x3
DB Flat Bench
50x12
50x10x2
60x10
Incline DB Fly
20x12
30x10x2
40x10
Cable Cross-Over
50x12
60x10x2
70x10
AB Machine
105x20x3
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Post by Tony "The Beast" Atkins on Jan 20, 2009 17:18:44 GMT -5
Tuesday January 20, 2009
BB GM's
65x12
65x10
85x10
95x10
Bent Over Rows
95x12
135x10
155x10
185x10
Lat Pulldown
100x12
120x10x2
150x10
Seated Pulley Row
100x12
120x10x2
150x10
EZ BAr Curls
40x12
60x10
80x10x2
Standing DB Curls
20x12
20x10x2
30x10
Cable Rope Curls
35x12
50x10x2
80x10
Gripper
45x20
90x20
135x13
AB Machine
105x20x2
105x13
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Post by Tony "The Beast" Atkins on Jan 21, 2009 16:31:35 GMT -5
Wednesday January 21, 2009
Barbell Standing Shoulder Presses
65x12
75x10
85x10
135x10
DB Side Lateral Raise(seated)
20x12
20x10x3
DB Bent Over Laterals
20x12
20x10x2
40x10
BB Shrugs
135x12
225x10
315x10
405x10
Close-Grip Bench Press
95x12
135x10
185x10
225x10
DB EX.
30x12
30x10
40x10x2
Rope Pushdowns(one arm)
30x12
30x10x2
70x7
AB Machine
105x20x3
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Post by Tony "The Beast" Atkins on Jan 25, 2009 23:42:20 GMT -5
Sunday January 26, 2009
Speed Squat - (blue+green bands, 13 inch foam box, raw)
barx5
135x2x6 -(alternated my feet stance each set)
Speed Dead Lift - (red minis quadrupled, raw, alternating stances)
135x3
225x2x6
Then went into a max. - (conv. stance)
315x1
405x1
460x1
500xmiss
Leg Press
230x6
410x6
590x6
770x6
Leg Ex.
75x6
113x6
138x6
150x6
Leg Curl
80x6
100x6
120x6
160x5
Seated Calf Raise
50x6
100x6x2
150x6
AB Machine
150x6x4
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Post by jesse on Jan 26, 2009 20:20:44 GMT -5
Looks like a lot of solid work on that last session. Hopefully you'll be able to enjoy the soreness.
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Post by Tony "The Beast" Atkins on Jan 27, 2009 3:40:13 GMT -5
Monday January 26, 2009
Bench - (1 pair of purple bands + 1 pair of red bands doubled/per side)
Barx3x6 (speed sets with different grips)
95x1 (max sets, comp. grip)
135x1
185x1
225x1
BB Incline
135x6
160x6x2
185x6
DB Flat Bench
60x6
80x6x3
Incline DB Fly
40x6
60x6x2
80x6
Cable Cross-Overs
60x6
80x6
100x6
120x6
Decline Sit-ups
BWx6
9 pound bar behind head x 6
12 pound bar behind head x 6
15 pound bar behind head x 6
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Post by Tony "The Beast" Atkins on Jan 27, 2009 3:43:08 GMT -5
Looks like a lot of solid work on that last session. Hopefully you'll be able to enjoy the soreness. Not so bad today, but tomorrow will probably be a different story! |
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Post by Tony "The Beast" Atkins on Jan 27, 2009 15:59:42 GMT -5
Tuesday January 27, 2009
GM's - (st. wt.)
135x6
185x6
225x6
315x6
Bent over Row
135x6
225x6x2
315x6
Lat Pull-Down
150x6
200x6
250x6
275x3
Seated Cable Row
100x6
120x6
150x6x2
EZ Bar Curls
70x6
100x6x2
120x6
Standing DB Curls
25x6
35x6
40x6
50x3
Rope Cable Curls
100x6x2
150x6x2
Decline Sit-Ups
12 pound medicine ball x 6 x 3
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Post by Tony "The Beast" Atkins on Jan 28, 2009 15:42:27 GMT -5
Wednesday January 28, 2009
Standing BB Shoulder Press
135x6
165xmiss
135x6x2
165x1
DB Side Raises
25x6
30x6
35x6
40x6
Bent Over Laterals
40x6
45x6x3
BB Shrugs
225x6x2
315x6
405x6
Close-Grip Bench Press
135x6
225x6x2
315x4
DB EX.
40x6x2
50x6
60x6
Rope Pushdowns
100x6
120x6
140x6
170x2
100x6
Rope AB Pull Downs
170x30
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Post by jesse on Jan 29, 2009 12:09:15 GMT -5
Hey bro,
I was wondering how your doing your standing BB presses? You obviously are a lot stronger than I am but I can do more than that on Military's unless you've got a injury issue or your doing them in a way that is more challenging than how I do them. You doing anything special to make them more difficult?
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Post by Tony "The Beast" Atkins on Feb 1, 2009 15:45:16 GMT -5
Sunday February 1, 2009
Squat - (6 chains, raw, 14 inch box)
135x5
225x2x6 (speed sets)
315x1 (max sets)
405x1
455x1
Speed Dead Lift - (6 chains. sumo, raw)
250x2x6
Leg Press
410x12
410x10
500x10x2
Leg Ex.
80x12
80x10
100x10x2
Leg Curl
80x12
80x10
100x10x2
Seated Calf Raise
50x12
50x10
100x10x2
AB Machine
105x30
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