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Post by Tony "The Beast" Atkins on Jul 15, 2011 15:32:08 GMT -5
Friday July 15, 2011
Conditioning
30 Minutes on Treadmill
Still a long way to go!
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Post by Tony "The Beast" Atkins on Jul 17, 2011 2:12:59 GMT -5
Saturday July 16, 2011 Myrtle Beach SPF Meet Week - 16Regular Lower Body Warm-Ups Squat - (GREEN-bands)105x1x5 145x2x5 195x1x3 235x1x2 285x1x2 Added Single Ply Ricky Dale Crain Briefs 325x1x2 375x12x2 - All done on 14.5 inch box. Rack Pulls -( Pin-1, MINI-bands quadrupled, Standing on 2 inch blocks, Sumo Stance)Wore Single Ply Ricky Dale Crain Briefs + Pulled all sets hook-grip. 135x2x5 185x1x5 225x1x5 315x1x5 365x1x5 GHR - MINI-band x 4x8 Reverse Hyper - 270x4x8 Seated Leg Curl - 75x1x8, 100x3x8 AB Strap Pull-Downs - 90x4x8 DB Side Bends - 45x4x8 Over all today went pretty good. I made it out of MDBB alive and well. Haha. I see right now hanging with Brian and Donovan on the weights is gonna hopefully benefit me. They were making everything look pretty smoke today, so I had to stay as close as to their speed as possible. As far as my training goes...I am gonna continue training for the SPF meet in Myrtle Beach, and see how my body and mind hold up. It has been quite sometime since I have been in the game, so all this is like a shock to my body and mind. I guess well see how things pan out in the wash! Stay tuned for the ride! Still a long fucking way to go! 
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Post by bigredmachine on Jul 17, 2011 7:21:57 GMT -5
WHAT?? The BEAST is coming out of retirement!!
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Post by Tony "The Beast" Atkins on Jul 17, 2011 15:02:43 GMT -5
WHAT?? The BEAST is coming out of retirement!! I don't like the sound of the word retirement, but retitrement sure does feel good. Like I said we will just have to see how it goes there Big Guy. |
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Post by Tony "The Beast" Atkins on Jul 17, 2011 15:18:58 GMT -5
Sunday July 17, 2011 North Myrtle Beach SPF Meet Week 16
Max Effort Bench
Regular Upper Body Warm-Ups
Bench - (MINI-bands, pinky grip)
Barx1x5
95x1x5
135x1x3
185x1x2
205x1x2
225x1x2
275x1x2
300x1x1
3 Board Close-Grip - (MINI-bands)
135x1x5
185x3x5
DB Presses - (palms in)
50x1x8
60x1x8
70x1x8
80x1x8
Plate Raises
45x4x8
DB Side Raises
20x1x8
25x3x8
One Arm Tricep Push-Down
10x1x8
15x2x8
20x1x8
Chest Supported Row - (Wide Grip)
45x1x8
90x1x8
135x1x8
160x1x8
BB Shrugs
185x1x8
225x1x8
315x2x8
EZ Barbell Curls
50x4x8
Grips
Trainer x 3 x 8
Number 1 x 1 x 5
Still a long way to go!
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Post by bigredmachine on Jul 17, 2011 20:42:05 GMT -5
WHAT?? The BEAST is coming out of retirement!! I don't like the sound of the word retirement, but retitrement sure does feel good. Like I said we will just have to see how it goes there Big Guy. Yeah I think I could have used a better word than "Retirement" but it was the only one that came to mind at the time Lol. Anyway I think that "Come Back" would have been a better phrase to use in this particular instance. Being that you haven really stopped training you just had alot of setbacks (injuries), like myself, that have hindered you from getting back on the platform. So hopefully you and me both can stay healthy enough over the next few months/years to get back on that platform and compete at an high level. So keep your fingers crossed bro, I know I will too and just keep working hard and hopefully all this hard work, pain, and sacrifice will pay off for us in the end! You working out this Wednesday night? I may come up to do my speed work again being that I left damn I-Pod up there. I can't live without it  Haha.. |
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Post by Tony "The Beast" Atkins on Jul 19, 2011 23:47:35 GMT -5
I don't like the sound of the word retirement, but retitrement sure does feel good. Like I said we will just have to see how it goes there Big Guy. Yeah I think I could have used a better word than "Retirement" but it was the only one that came to mind at the time Lol. Anyway I think that "Come Back" would have been a better phrase to use in this particular instance. Being that you haven really stopped training you just had alot of setbacks (injuries), like myself, that have hindered you from getting back on the platform. So hopefully you and me both can stay healthy enough over the next few months/years to get back on that platform and compete at an high level. So keep your fingers crossed bro, I know I will too and just keep working hard and hopefully all this hard work, pain, and sacrifice will pay off for us in the end! You working out this Wednesday night? I may come up to do my speed work again being that I left damn I-Pod up there. I can't live without it Haha.. I like the sound of the a lot better Bro! Got my fingers crossed too! Yeah I will be there Wednesday, but it will be a little later. |
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Post by Tony "The Beast" Atkins on Jul 19, 2011 23:56:02 GMT -5
Monday July 18, 2011 Myrtle Beach SPF Meet Week - 16
All kinds of rotator exercises.
Total of 100 reps per arm.
Conditoning
Sprinting with the sled
3 trips with 50 pounds
2 trips with 75 pounds
with
Sledge Hammer Drill on the tire
10 reps per side x 5 sets
I guess today was considered as an extra work day.
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Post by Tony "The Beast" Atkins on Jul 20, 2011 0:06:27 GMT -5
Tuesday July 19, 2011 Myrtle Beach SPF Meet Week - 16
Regular warm-ups for lower body.
Squat - (with cambered SQ bar)
barx1x5 -- 16 inch box
105x1x5
145x1x2 -- 15 inch box
145x1x2 -- 14 inch box
145x2x2 -- 13 inch box
Deadlift - (with texas SQ bar)
145x2x4
GHR - BWx4x12
REverse Hypers - 180x4x12
Leg Ex. - 50x1x12, 75x3x12
Seated Leg Curl - 75x4x12
Calve Rasies - BWx4x12
ABS
AB Strap Pulldowns - 70x3x12
Leg Raises - BWx3x12
Side Bends - 30x3x12
Conditioning
Treadmill x 30 mins
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Haha..