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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:43:33 GMT -5
Sunday November 19, 2006
Max Squat - purple and green band, 15 inch box, 3 chains
worked up to a max 5
then one single all the way down
GHR
2x15
Leg Ex.
2x15
Leg Curl
2x15
Seated Calf Raise
2x15
Sit-ups on GHR
2x15
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:45:51 GMT -5
Monday November 20, 2006
Bench
2x15
Upright BB Row
2x15
DB Ex.
2x15
Hammer Strength Back
2x15
DB Hammer Curls
2x15
Rotator Work
2x15
Sit-ups on GHR
2x15
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:48:38 GMT -5
Tuesday November, 21, 2006
Speed Squats - 2 chains, raw, 15 inch box
8x2
2x1
Speed Dead Lifts
6x1
Leg Press - one leg
2x15
GHR
2x15
Calf Press on Leg Press
2x15
Spread Eagle Sit-ups
2x15
Side Bends
2x15
Box Jumps
worked to a max 3
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:52:40 GMT -5
Wednesday November 22, 2006
Speed Bench - one blue mini behind back
4x15
Pin Presses - 7 pin
2x15 with blue mini behind back
DB Front and Side Raise
2x15
Face Pulls
2x15
DB Ex.
2x15
Seated Pulley Row
2x15
BB Curls
2x15
Spread Eagle Sit-ups
2x15
Rotator Work
2 sets
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:55:22 GMT -5
Sunday November 26, 2006
Squats - 15 inch box
worked up to a max 5 and a max 2
GHR
1x20
Leg Press - one leg
1x20
Calf Raises on Leg Press
1x20
Spread Eagle Sit-ups
1x20
Side bends
1x20
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Post by Tony "The Beast" Atkins on Nov 27, 2006 23:58:22 GMT -5
Monday November 27, 2006
4 board - raw, pinky grip
worked up to a max 5
DB shoulder press
2x15
DB Ex.
2x15
V bar lat pull down
2x15
BB Curl
2x15
Spread Eagle Sit-ups
2x15
Side Bends
2x15
Rotator Work
4 Sets total
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:38:46 GMT -5
Thursday November 30, 2006
Speed Deadlift-Raw
Four singles with straight weight
Then I done ABs then I was gone
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:44:17 GMT -5
Friday December 1, 2006
Speed Bench-raw
Warm-up x 10
Warm-up x 8
10 x 3
DB Extension
Ran the DB rack from 5 pounds to 55 pounds for sets of 15 reps.
DB Shoulder Press
Ran the DB rack from 5 pounds to 40 pounds for sets of 15 reps.
Face Pulls
8x15
Hammer Strength Pull Down
8x15
AB Pull Downs
3x10
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:48:30 GMT -5
Sunday December 3, 2006 to Friday December 15, 2006
I took these two weeks off rest while the rest of the MDBB Team was cutting weight and resting themselves for the Red Swaim Memorial Meet in Monroe, NC.
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:51:12 GMT -5
Sunday December 17, 2006
Heavy Squat - raw, 13 inch box, no belt
Warm-upx5
Warm-upx5
5x5
Leg Curl
3x12
Leg Extension
3x12
AB Pull Downs
weightx12x3
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:55:11 GMT -5
Monday December 18, 2006
Max Bench-raw
Warm-upx10
1x5
5x5
Rope Push downs
3x12
DB Side Raises
3x12
Rope Lat Pull down Supersetted with Band Pull Aparts
3x20 3x20
Preacher Curls
3x12
Rope AB Pull Downs
3x12
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Post by Tony "The Beast" Atkins on Jan 2, 2007 1:58:44 GMT -5
Thursday December 21, 2006
Speed Squat-raw, no belt, box pin 2
Warm-upx10
Warm-upx5
8x2
Speed Dead Lift
6x1
GHR
3x8
Leg Press
3x8
Pull Thrus
3x8
Calve Raises
3x8
Rope AB Pull down-weight stack
3x8
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Post by Tony "The Beast" Atkins on Jan 2, 2007 2:02:20 GMT -5
Friday December 22, 2006
Speed Bench-raw
Two warm-up sets of 10 reps
8x3
Incline DB Press
3x8
DB Extensions
3x8
Close-Grip Two board
3x8
DB Front Raises
3x8
Lat Pull Down-short lat bar with handles
3x8
Seated Row-short lat bar with handles
3x8
EZ Curl
3x8
Spread Eagle Sit-ups
3x8
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Post by Tony "The Beast" Atkins on Jan 3, 2007 0:59:02 GMT -5
Tuesday December 26, 2006
Deadlift-blue chain, raw
worked up to a max single
Leg Curl Supersetted Leg Extension
3x12 3x12
Band GM-Standing
3x12
Calve Raises-On leg press
3x12
Spread Eagle Sit-ups Leg Raises Side Bends
3x12 3x12 3x12
All three movements were supersetted.
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Post by Tony "The Beast" Atkins on Jan 3, 2007 1:03:41 GMT -5
Wednesday December 27, 2006
1 hour cardio on treadmill
Floor Press-raw, blue chain, pinky grip
Max 3 then a Max 1
Rope Pushdowns
3x15
DB Side Lateral Raises
3x15
Pulley Row-Short chrome bar
3x15
Band Pull Aparts
3x15
Preacher Curls
3x15
Spread Eagle Sit-ups Leg Raises Side Bends
3x15 3x15 3x15
All three movements were supersetted.
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