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Post by Tony "The Beast" Atkins on Jul 3, 2009 2:15:04 GMT -5
Thursday July 2, 2009
Incline DB Bench
4x11
Seated DB Overhead Press
4x11
Lat Pull down Behind Head
4x11
Triceps Pushdown - (EZ Bar)
4x11
EZ Bar Cable Curls
4x11
Captain Crushers
4x11 per hand
Ab Rope Pull downs
4x11
DB Side Bends
4x11
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Post by Tony "The Beast" Atkins on Jul 6, 2009 13:53:24 GMT -5
Saturday July 4, 2009
Speed Squat - (st. wt., 15 inch box, raw)
6x2
2x1
Speed Dead Lift - (st. wt., sumo, raw, off floor)
6x2
Max Effort Dead Lift - (st. wt., conv. , raw, off floor)
worked to a sub-max for a single
GHR
3x5
Leg Curl
3x5
Reverse Hyper
3x5
Decline Sit-Ups
3x5
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Post by Tony "The Beast" Atkins on Jul 6, 2009 14:00:35 GMT -5
Sunday July 5, 2009
Speed Bench - (st. wt., comp. grip)
6x3
Max Effort Bench - (st. wt. comp. grip)
worked up to a sub max single
Seated BB shoulder Pin Presses
3x5
Triceps Push downs
3x5
T-Bar rows
3x5
DB Curls
3x5
Decline Sit-Ups
3x5
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Post by Tony "The Beast" Atkins on Jun 15, 2011 1:18:33 GMT -5
Really not much to say but, INJURIES SUCK ASS! Maybe here soon I can start have some impressive training sessions to post in my log. Figured I'd write something since it's almost two years since I posted in my log. It's been so long I forgot how to even work the fucking board. Damn!!! My memory is going all to hell! Stay tuned.
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Post by Tony "The Beast" Atkins on Jul 8, 2011 3:19:27 GMT -5
Wednesday July 6, 2011
Squats - (Wide stance, worked on form and stretching)
8 reps x 4 sets
Deadlift - (Wide Stance, worked on form and stretching)
8 reps x 4 sets
Glute Ham Raise
10 reps x 3 sets
45 Degree Back Raise
10 reps x 3 sets
Leg Extension
10 reps x 3 sets
Leg Curl
10 reps x 3 sets
Standing Calf Raises
10 reps x 3 sets
AB Strap Pull downs, Leg Raises, Side Bends
10 reps x 3 sets
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Post by Tony "The Beast" Atkins on Jul 8, 2011 3:25:50 GMT -5
Thursday July 7, 2011
Bench - (with swiss bar, wide grip)
8 reps x 4 sets
Standing Shoulder Press - (with swiss bar, wide grip)
8 reps x 4 sets
DB Side Raises
10 reps x 3 sets
DB Shrugs
10 reps x 3 sets
Rope Push downs
10 reps x 3 sets
T- Bar Row - ( wide grip )
10 reps x 3 sets
DB Curls
10 reps x 3 sets
AB Strap Pull downs, Leg Raises, Side Bends
10 reps x 3 sets
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Post by bigredmachine on Jul 8, 2011 12:13:19 GMT -5
BEAST,
It's good to see you posting on here again! I also really like the changes that you have made to the website. I look forward to seeing you on Sunday, until then stay STRONG!!
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Post by Tony "The Beast" Atkins on Jul 9, 2011 1:02:35 GMT -5
BEAST, It's good to see you posting on here again! I also really like the changes that you have made to the website. I look forward to seeing you on Sunday, until then stay STRONG!! Thanks Scott! I am glad you like the changes made to the website. I gotta keep it looking good for Team MDBB! I am glad you are back bro! I look forward to training with you on Sundays too! I need someone to help me keep Brian in line. HaHa. See ya Sunday! |
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Post by Tony "The Beast" Atkins on Jul 10, 2011 0:13:39 GMT -5
Saturday July 9, 2011 (Speed Lower and Accessories)
Speed Squats - (with the Buffalo Bar + Green Band + 14.5 inch box)
105x3
145x2
195x2
235x2
285x2
285x2x3 (added my extra tight triple breifs...haha)
305x2x3
325x2x2
345x2x2
365x2
385x2
Speed Deadlifts - (with fat bar + minis + breifs + sumo)
135x2
185x2x2
235x2x6
GHR - BWx10x3
Reverse Hypers - 180x10x3
Leg Curl - 50x10, 75x10x5
Ab Strap Pull Down - 70x15x5
Pretty pleased with how fast squats were moving, which that's not a lot of weight for a fat boy like me, plus I had my triple ply extra tight briefs on. Still a long way to go!
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Post by Tony "The Beast" Atkins on Jul 10, 2011 13:22:53 GMT -5
Sunday July 10, 2011 - (Max Effort upper and accessories)
Bench - (pinky grip)
Barx10x2
95x6x2
135x5x2
185x3
225x2 - (added foam)
255x2
275x2
300x2
325x2
185x11
DB Bench - 45x10, 60x10, 70x10
Plate Raises - 25x10x2, 45x10
Band Ex. on rack - mini x 10x3
Lat Pull Down - 90x10x3
DB Curl - 20x10x2, 25x10
Grip Work - Trainer x 10x3
Sit-Ups on GHR - BWx10x3
Still a long way to go!
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Post by Tony "The Beast" Atkins on Jul 11, 2011 15:54:23 GMT -5
Monday July 11, 2011
-Done some light stretching.
-30 minutes of conditioning(treadmill)
Still a long way to go!
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Post by Tony "The Beast" Atkins on Jul 12, 2011 23:33:58 GMT -5
Tuesday July 12, 2011
1:00 PM
-30 minutes of conditioning on Treadmill
-Stretching
6:00 PM
Everything was RAW today!
Squat - (just worked on tech. and flexibility)
145x5x2 - 16 inch box
145x5 - 15 inch box
145x5 - 14 inch box
145x5 - 13 inch box
225x2x2 - 14.5 inch box
Deadlift - (just worked on tech.)
135x2x3
225x2x2
495x1 - (Went pretty smooth.)
585xFukin Miss - (I don't know what the fuck I was thinking!)
Accessories
GHR - BWx10x3
Reverse Hyper - 180x10x3
Seated Leg Curl - 50x10, 75x10, 100x10
Single Leg Band Curl - Monster Mini x 10x3
Leg Extension - 50x10, 75x10, 100x10
Standing Calf Raise - BWx10x3
DB Shrugs - 50x30
ABS
AB Strap Pull Down - 90x10x2
Leg Raises - BWx10x2
DB Side Bends - 30x10x2
Tonight was a pretty good night. Training went well even though it was a light night. Gym had more people than normal which is what I like to see. Everybody learning and getting STRONG!!
Still a long way to go!
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Post by bigredmachine on Jul 13, 2011 8:58:45 GMT -5
Good work Tony. Just try not to get it all back at once  |
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Post by Tony "The Beast" Atkins on Jul 14, 2011 1:53:37 GMT -5
Wednesday July 13, 2011
Dynamic Upper Day
Floor Press - (2 chains/side, pinky grip)
Barx5x2
95x5x2
135x5x5
155x5x4
Accessories
Incline DB Press - 40x10, 50x10, 60x10
Front and Side Raises - 15x10, 20x10, 25x10
DB Shrugs - 60x10x3
DB Extensions - 25x10x3, 30x10x3
Chest Supported Row - 45x10x2, 70x10
Lat Pull Down Behind Head - 45x10, 70x10x2
Barbell Curls - Barx10, 55x10x2
Grips (Trainer) - 3sets x 10reps
Sit-Ups on GHR - BWx10x3
Conditioning
Sprints with the Sled
3 trips with 25 pounds
2 trips with 50 pounds
Still a long way to go!
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Post by Tony "The Beast" Atkins on Jul 14, 2011 17:21:47 GMT -5
Thursday July 14, 2011
Conditioning
30 Minutes on Treadmill
Still a long way to go!
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