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

[Tony "The Beast" Atkins]

Jan 29, 2009 12:09:15 GMT -5 jesse said:

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?

Well, I am doing them with a wide grip. That may be why I am weak on shoulder presses. This week I am going to try a more narrow grip, and see what happens.

[Tony "The Beast" Atkins]

Update

Last week I only worked out one time due to the stomach flu. I am glad my boys and I am over that shit. Started back today.

Sunday February 8, 2009

Speed Squats - (raw, 13 inch foam box, 4 chains / side)
135x5
225x2x6

Speed Dead Lifts - (raw, conv. stance, from floor, 4 chains / side)
225x2x6
Then worked up to a semi heavy set with chains.
315x1
405x1
500x1

Plyo Swing
90x8
180x8
270x8
360x8

Leg Ex.
87.5x8
100x8
125x8
150x8

Leg Curl
Purple Band x 8 x 4

One Legged Standing Calf Raise w/dumbbell
20x8
30x8
30x8
40x8

AB Rope Pulldown
150x8
175x8x2

DB Side Bends
50x8
60x8
80x8

Leg Raises
BWx8x3

[Tony "The Beast" Atkins]

Sunday February 15, 2009

Reverse Band Squat - (purple band, 13 inch foam box, raw)
135x5
225x2
315x2x2
365x2x4
405x1
500x1
585x1
635xmiss

Reverse Band Speed Dead Lifts - (green band, raw)
405x2x3
500x2x3

Leg Ex.
100x20

Leg Curl
100x20

Barbell Standing Calve Raise
135x20

Lower Back Machine
100x20

AB Machine
105x20

[Tony "The Beast" Atkins]

Wednesday February 18, 2009 - 4:00 AM

Reverse Band Bench - (red woody band, raw)
135x5
225x3x3
225x3x3
250x1
275x1
315x1x4
365x1x2

Bench - (St. Wt.)
225x20

DB Flat Bench w/purple band b/h back
25x20

DB Incline
60x20

Cable Flies Standing
80x20

ABS
Front
Side
Lower

[Tony "The Beast" Atkins]

Thursday February 19, 2009 - 4:00 AM

Pull-Ups
Assisted with 150# x 20

Bar Pull-Ups with feet on bench
BWx20

T-Bar Rows
45x20

DB Row
60x20

Lat Pull-Down behind head
100x20

Hammer Curls with bar
50x20

DB Standing Curls
25x20

Rope Cable Curls
70x20

Grip Work
2 sets to Failure

ABS
Front
Lower
Side

[Tony "The Beast" Atkins]

Thursday February 19, 2009 - 4:00AM

Barbell Shoulder Press
95x20

Seated DB Shoulder Press
30x20

Cable Side Raises
30x20

Face Pulls
100x20

DB Shrugs
70x20x2

Dips on Bench and Feet on Bench
Bwx20

Overhead Triceps Press with bar
40x20

Rope Pushdown
80x20

AB Strap Pull-Down
120x20

[Tony "The Beast" Atkins]

Tuesday February 24, 2009

Speed Squats's - (15 inch box, raw, st. wt.)
135x5
225x3
275x2x3
315x2x3

Speed Dead Lift's - (st. wt., raw, switch stance each sumo/conv)
135x5
225x2x3
315x2x3

Block Pulls - (weight on 4 inch blocks, raw, conv.)
225x3
315x3
405x1
495x1
585x1
635xmiss

Leg Ex.
50x10
75x10x2
100x10x2
75x15

Leg Curl
70x10x2
90x10
110x10x2
70x15

Standing Calf Raise
40x10x2
60x10x2
80x10
60x15

AB Machine
150x8x3

[Tony "The Beast" Atkins]

Wednesday February 25, 2009

Speed Bench - (raw, st. wt.)
135x5
185x3x3 - ring finger grip
225x3x3 - middle finger grip

Pin Presses - (Pin 8, raw, st. wt., ring finger grip)
135x5
185x5
225x3
275x3
315x3
365x3
405x1
455x1
500xmiss

Decline Bench Press
135x10x2
185x10
225x10
315x7
225x15

Incline Bench Press
40x10x2
50x10
60x10
75x10
50x15

Cable Cross- Overs
40x10x2
50x10
60x10
100x10
50x15

Spread Eagle Sit-Ups
BWx15x2

Leg Raises
BWx15x2

[Tony "The Beast" Atkins]

Thursday February 26, 2009

Pull-Ups
BWx4x4
50# assistance x 4x2

Pull-Ups with feet on bench and pull up to bar
BWx10x4
BWx7x2

DB Rows
60x10x3
80x10x2
80x15

Chuck V Pulldowns
40x10
50x10
60x10x2
100x10
60x15

Hammer Curls
20x10
30x10
40x10x3
25x15

BB Curls
Barx10
55x10x4
55x15

Cable Rope Curls
40x10x3
50x10
60x10x2

Gripper
70x15x3

Rope AB Pulldown
150x15x3

[Tony "The Beast" Atkins]

Sunday March 8, 2009

Squat - (6 chains, 15 inch box)
135x5
225x3
315x3
365x3
405x3 - Added Briefs
455x3

Rack Pulls - 3x5
Leg Curl - 3x8
Leg Ex. - 3x8
Seated Calf Press - 3x8
Spread Eagle Sit-Up - 3x8

[Tony "The Beast" Atkins]

Monday March 9 , 2009

Bench - (4 chains, comp. grip)
135x5
185x3
225x3
275x1
315x1

4-Board - added shirt
405x3
455x3

3-Board
455x1

2-Board
455x1

1-Board
455x1

Pin Presses Max 5
Db EX. 3x8
Plate Raises 3x8
Lat Pull-Down 3x8
DB Hammers 3x8
AB Rope Pulldown 3x8

[Tony "The Beast" Atkins]

Sunday March 15, 2009

Warm-Up Squats - (10 chains, 14 inch box)
135x3
225x3
315x3
Speed Squats - (10 chains, 14 inch box, briefs, foam on box)
365x2x3
365x2x3 with out foam
Max Squats -(15 inch box, briefs, 10 chains)
405x1
455x1
500x1

Speed Dead lifts - (briefs, 6 chains, sumo)
225x2
315x2x6

Decline Sit-ups - BWx5,, Curl bar x5, St. short barx5
Leg Raises - 15x8x3
Cable Side Bends - 20x8x3

[Tony "The Beast" Atkins]

Monday March 16, 2009

Warm-Up Bench - (6 chains)
barx5
135x3
185x3x6 speed sets working out to comp grip every two sets
225x1
275x1
315x1
365x1 - added 3-board and shirt
405x1 - 2-board
455x1 - 2 board
500x1 - 2 board

ABs- 3 sets

[Tony "The Beast" Atkins]

Sunday March 22, 2009

Speed Squat - (15 inch box, st. wt.)
135x5
225x3
315x2
405x2
405x2x2 - (added suit straps down)
465x2x2
525x2x2
585x1

Speed Dead Lift - (st. wt. off floor)
315x2x2 - (suit straps down)
405x2x2
500x2x2

Dead Lift - (weight setting on 6.5 inch blocks, st. wt.)[/u]
605x1 - (suit straps up)

Step Up - (on 15 inch box)
40x8x3

Single Lg Curl
30x6
40x6
50x6
60x6
70x6

Calf Press
230x6
410x6x2

Standing Good Mornings with Band around neck
green x 8
green+purple x 8
green+green x 8
green+green+purple x 8
green+green+purple+purple x 8

Decline Sit-Ups
10x5
20x5x2

DB SideBends
40x5
60x5
80x5

Leg Raises
10x5
20x5x2

[Tony "The Beast" Atkins]

Wednesday March 25, 2009

Speed Bench - (raw, comp. grip, st. wt.)
135x5
225x3x6
315x1
350x1
380x1
Added Shirt
405x1 - 3-B
405x1 - 2-B
455x1 - 1-B
500xmiss - 1-B
500x1 - 1-B

DB EX.
20x5
30x5
40x5
50x5
60x5

Plate Raises
45x8x2
DB Side Raises
20x8x2

Lat Pulldown-(st. bar)
150x5
200x5x3

DB Curls
25x8x3

Rope AB Pulldowns
150x8x3