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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:29:30 GMT -5
Thursday October 19, 2006
Speed Squats - 15 inch box, two 5/8 chains, one 1/2 chain, briefs
Two warm-up sets
8x2
Then two singles with increased weight.
Dead Lifts - Green band singled, briefs
6x1
GHR
3x8
Leg Press
3x8
Calf Raise on Leg Press
3x8
Rope AB Pull Downs
3x10
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:35:59 GMT -5
Friday October 20, 2006
Speed Bench - Green Band
8x3 Changing grip each set.
2x1
Incline Dumbbell - Palms Forward
3x10
Skull Crushers - Two 5/8 chain and one 1/2 chain on bar
3x10
One Arm DB Ex. Overhead
3x10
Reverse Push downs
3x10
DB Shrugs
3x10
DB Side Bends
3x10
Beast Rows - Both Stacks
3x10
BB Curls
9x10
Rope AB Pull downs
3x10
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:37:59 GMT -5
Sunday October 22, 2006
Max Squat - 15 inch box, green band, one 5/8 chain, one 1/2 chain
Worked up to a max single
GHR
4x8
Rope AB Pull Down
4x8
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:41:15 GMT -5
Monday October 23, 2006
Tried to get something to touch in my bench shirt. The shirt is a little tight.
DB EX.
4x5
Assisted Pull Ups
2x8
Hammer Curls
3x8
ABS
2 sets
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:44:55 GMT -5
Thursday October 26, 2006
Speed Squat - raw, 15 inch box
8x2
one single - no box, raw, belt
Speed Dead Lifts
6x1
Leg Press
3x12
GHR
3x12
Leg Curl
3x12
Standing Calve Raise
3x12
Rope AB Pull Downs
3x12
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:47:53 GMT -5
Friday October 27, 2006
Speed Bench - Straight Weight
8x3
2x1
Decline Bench
3x6
Close Grip 2 Board
3x6
Reverse Push downs
4x12
DB Shrugs
4x12
Hammer Strength Pull Downs
3x12
Barbell Curls
3x15
Rope AB Pull Downs
4x10
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:49:23 GMT -5
Sunday October 29, 2006
Rack Pulls - Pin 2, Dead Lift Suit
Worked up to a max single
AB Shots
2 sets
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Post by Tony "The Beast" Atkins on Nov 23, 2006 0:51:56 GMT -5
Monday October 30, 2006
4 Board - One 5/8 chain
Worked up to a max three
Called it a night!
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:26:33 GMT -5
Thursday November 2, 2006
Speed Squats - raw, 15 inch box, blue band
8x2
Two singles with increased weight each set
Speed Dead Lift
6x1
Leg Press
5x4
Leg Curl
3x8
ABS
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:30:21 GMT -5
Friday November 3, 2006
Speed Bench - blue minis
8x2
Two singles with increased weight
Flat DB
2x5
1x4
BB Shrugs
3x5
T-Bar Rows
4x5
Reverse Grip Push downs with blue mini
ran the stack from 20 pounds to 60 pounds at 10 reps per set
DB Curl
ran the stack up
ABS
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:31:28 GMT -5
Sunday November 5, 2006 to Friday November 10, 2006
Took some time off! ;D
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:33:02 GMT -5
Sunday November 12, 2006
Reverse Band Dead Lift - green band, pin 2
worked up to a max 3
ABS
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:36:01 GMT -5
Monday November 13, 2006
3 Board Press - 2chains
worked up to a max 5 and a max 1, then one all the way down to chest
Reverse Grip Pushdown
2x15
DB Presses
2x15
lat Pull downs
2x15
Hammer Curls
2x15
Pull down ABS
2x15
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:38:44 GMT -5
Wednesday November 15, 2006
Speed Squats - green band, 15 inch box, 3 chains
6x2
1x1
Two sets of heavy walkouts.
Speed Dead Lifts
6x1
Purple band leg ex.
2x15
Leg Curl
2x15
Seated Calf Raise
2x15
Ab pull downs
2x15
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:40:35 GMT -5
Thursday November 16, 2006
Speed Bench - blue mini
3x8
3 board press - blue mini
2x15
DB EX.
2x15
Hammer Strength Pull Downs
2x15
Barbell Curls
2x15
ABS
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