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Post by Tony "The Beast" Atkins on Apr 8, 2009 21:34:17 GMT -5
Sunday April 5, 2009
Max Squat - (no box, st. wt.)
135x5
225x3
315x1
405x1
Added Briefs
455x1
Added Suit, straps down, light wraps
515x1
565x1
615x1
Lower Body Circuit - All Movements were 3 sets of 10 reps
Leg Curl
Leg EX.
Back EX.
Calf Press
AB Pull down[/u]
150x10x3
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Post by Tony "The Beast" Atkins on Apr 12, 2009 16:25:16 GMT -5
Sunday April 12, 2009
Speed Squat - (3 chains, 14 inch foam box)
barx5
135x5
225x3
335x2x6 - (added briefs)
425x1
Rack Pulls - (3 chains, pin 3, sumo, briefs)
135x5
225x5
315x3
425x1
515x1
605x0 - (lost grip at top)
605x3 - (used straps)
Speed Dead Lifts - (st. wt., sumo)
335x1x6
Leg Circuit - (Movements were done 3 sets of 10 reps)
-Leg Ex.
-Single standing leg curl
-Standing calf raise
Lower Back and Trap Circuit - (Movements were done 3 sets of 10 reps)
-Pull Thrus
-DB Shrugs
Decline Sit-Ups - 3x10
Cable Side Push downs - 3x10
Conditioning - (using 50 pound sled)
-Regular Walking - 8 trips
-Back wards Drag - 2 trips
-Hamstring Walk - 2 trips
-Pull Thurs - 1 trip
-Good Morning - 1 trip
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Post by Tony "The Beast" Atkins on Apr 12, 2009 22:12:18 GMT -5
Sunday April 12, 2009 PM Workout
Bench - (st. Wt.)
135x5
225x3
315x1
365x1 - 4-B
405x1 - 4-B
455x1 - 4-B
Added Shirt
500x1 - 4-B
550x1 - 3-B
Speed Bench - (St.Wt.)
185x3x3 - Pinky Grip
225x3x3 - Comp. Grip
Upper Body Circuit - (All movements were done 3 sets of 10 reps)
DB Flat Bench
DB Side Raise
Triceps Pushdowns (Band)
Then
Lat Pulldown Behind Head
Hammer Curls
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Post by Tony "The Beast" Atkins on Apr 19, 2009 23:22:37 GMT -5
Sunday April 20, 2009
Squat - (st.wt., 15 inch box)
135x5
225x2x6
315x1
405x1
500x1
Added Suit Straps down
550x1
635x1
Suit Straps down and knee wraps
675x1
Suit Straps down and no box
565x1
Dead Lift - (off floor, st. wt., suit straps down, sumo)
315x1x3
405x1
500x1
600xmiss
Lower Body Circuits-(All movements done 3sets @ 10reps.)
Plyo Swing
One legged leg curl
Standing Calve Raise
Back Attack
DB shrugs
AB Circuit - (All movements done 3 sets of 10 reps)
Rope AB Pulldown
DB side Bends
Leg Raises
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Post by Tony "The Beast" Atkins on Apr 20, 2009 15:33:47 GMT -5
Monday April 20, 2009
Figured I would have to work tonight, so I went and knocked out bench day.
Bench - (minis doubled, raw)
135x3x6 - pinky grip
225x1 - comp. grip
275x1
315x1
Upper Body Circuit - (All movements were done 3 sets @ 10 reps)
Flat DB Bench palms facing inward
DB Side Raises
Tricep Pushdowns
Then
Bent Over BB Rows
BB Curls
AB Circuit - (All movements were done 3 sets @ 10 reps)
Rope AB Pulldowns
Cable Side Pushdowns
Leg Raises
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Post by Tony "The Beast" Atkins on Apr 26, 2009 22:19:24 GMT -5
Sunday April 26, 2009
Rack Pulls - (pin 3, raw, conv,)
135x5
225x3
315x3
405x3
500x1
585x1
675x1
Dead Lifts off Floor - (raw, conv.)
315x1
405x1
Lower Body Circuit - (All movements were 2 sets of 20 reps)
Single Legged Leg Curl
Reverse Hypers
DB Shrugs
Decline Sit-Ups
Conditioning
Pulled sled for 12 trips @ 50 pounds doing lower body movements.
BW - 241.6
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Post by Tony "The Beast" Atkins on Apr 28, 2009 9:01:49 GMT -5
Monday April , 2009
2-Board Press - (comp. grip, raw)
135x5
185x5
225x3
275x3
315x1
365x1
405x1
Bench - (comp. grip, raw)
315x3
Floor Press - (close-grip)
135x5
185x5
205x5
225x5
Upper Circuit - (All movements were 2 sets or 20 reps)
Rope Overhead Lockouts
Halbert Swings
Hammer Row
DB Hammers
Decline Sit-Ups
2 sets 8 reps
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Post by Tony "The Beast" Atkins on May 3, 2009 23:06:42 GMT -5
Sunday May 3, 2009
Squat - (10 chains, 15 inch box)
135x5
225x3
315x2
405x1
500x1
Added Suit Straps Down
605x1
500x1 - No Box
Added Foam, Took Suit off
135x6
225x6
315x6
DeadLift - (10 chains, 4 inch Deficit, raw, sumo)
135x6
225x6
315x6
405x1
Lower Body Circuit-(Movements were done 2 sets @15 reps
Leg Ex.
BB Calf Raises
Band Leg Curl
Seated GM with Band
Decline Situps
PB x 5x3
Cable Side Pushdowns
100x8x2
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Post by Tony "The Beast" Atkins on May 30, 2009 0:10:10 GMT -5
Been real busy lately. Have a lot going on. Hope within the next couple of weeks I will be back in the swing of things.
Beast
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Post by Tony "The Beast" Atkins on Jun 14, 2009 23:22:02 GMT -5
Sunday June 14, 2009
Well, this has been my first training session in six weeks. The past six weeks we have been working on completing MudDuck Barbell Strength and Condition Facility. It is Done! Finally one of our dreams has come true. There is nothing like having your own gym and knowing that tomorrow it will still be there. Enough said, here is what we done tonight.
Squats with Safety Squat Bar - (raw, 16 inch box, st. wt.)
155x8
245x5x2
335x5x3
425x1
Dead Lift - (raw, sumo)
135x8
225x5x2
315x5x3
405x1
GHR
BWx8x3
Reverse Hyper
90x8x3
Sit-Up on GHR
BWx8x3
Nothing really special, just getting used to our new home.
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Post by Tony "The Beast" Atkins on Jun 15, 2009 23:27:35 GMT -5
Monday June 16, 2009
Fat Bar Bench - (comp. grip, st. wt., raw)
135x8
185x5x2
225x5x3
275x1
DB Flat Bench - (palms in)
30x8
40x8
45x8
DB Side Raises
20x20
Rope Push downs
45x8x3
Chest Supported T-Bar Rows
45x8
70x8x2
DB Curls
25x8x3
Sit-Ups on GHR
BWx8x3
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Post by Tony "The Beast" Atkins on Jun 18, 2009 23:12:24 GMT -5
Thursday June 18, 2009
Speed Squats - (raw, 15 inch box, st. wt.)
145x5
255x2x10
345x3
435x3
Speed Dead Lifts - (st.wt., raw)
245x2x10
335x3
425x3
GHR
BWx8, 6, 6
Reverse Hyper
90x8x3
Sit-Ups on GHR
BWx8x3
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Post by Tony "The Beast" Atkins on Jun 20, 2009 14:35:34 GMT -5
Saturday June 20, 2009
Speed Bench - (st. wt., comp. grip)
135x5
185x3x10
225x3
275x3
Flat DB Bench - (palms in)
35x8
40x8
45x8
Rope Push downs
45x8x3
Chest Supported T-Bar Rows - (close grip)
45x8x3
DB Curls
25x8x3
Sit-Ups on GHR
BWx8x3
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Post by Tony "The Beast" Atkins on Jun 21, 2009 23:42:56 GMT -5
Sunday June 21, 2009
Speed Squats with Cambered Bar - (st. wt., 15 inch box)
260x2x6
350x3
Speed Deadlift - (st. wt., sumo)
245x2x6
335x3
425x3
475x3
Leg Ex.
50x10
60x10
75x10
Standing BB Calf Raises
barx10
95x10x2
Standing Back Raises with DB's
20x10x3
AB Pulldown
25x10x3
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Post by Tony "The Beast" Atkins on Jul 2, 2009 2:15:01 GMT -5
Wednesday July 1, 2009
Good Morning's with Safety SQ Bar - (standing, close stance)
4x11
GHR
4x11
LEg Ex.
4x11
Leg Curl
4x11
Single leg standing calf raises
4x11
DB Shrugs
4x11
Sit-Ups in GHR
4x11
DB Side Bends
4x11
Jumping Jacks
2x25
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