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Post by Tony "The Beast" Atkins on Jan 3, 2007 1:06:49 GMT -5
Thursday December 28, 2006
Spin Bike for 15 minutes
Treadmill for 15 minutes
Speed Squat-green band single choked, box pin 2, raw
warm-upx5
warm-upx2x2
8x2
Speed Deadlift
6x1
Short night tonight.
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Post by Bull on Jan 3, 2007 10:36:56 GMT -5
Looking good Tony. I need to get with you, to see if you can help me with a workout template
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Post by Tony "The Beast" Atkins on Jan 3, 2007 23:53:03 GMT -5
Friday December 29, 2006
Speed Bench-pinky on the ring, blue mini
3x2
1x6
Incline DB Presses
3x8
Close Grip Bench Press-2board
3x8
DB Extension
3x8
Lat Pulldown-short chrome bar
3x8
Seated Row
3x8
EZ Curl
3x8
AB Pulldowns-weight stack
3x8
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Post by Tony "The Beast" Atkins on Jan 3, 2007 23:56:38 GMT -5
Monday January 1, 2007
Max Squat-13 inch box, blue band single choked, raw, belt
worked to a max single
Max Squat-17 1/4 inch box, blue band single choked, raw, belt
worked up to max single
Squat-raw, no box, belt
1x10
1x20
GHR
1x20
Leg Extension
1x20
Calve Raises-on leg press
1x20
Sit-ups-on GHR
1x20
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Post by Tony "The Beast" Atkins on Jan 4, 2007 0:00:25 GMT -5
Tuesday January 2, 2007
Max 1 Board-raw, blue mini, middle finger on ring
worked up to a max single
Max 4 Board-raw, blue mini, middle finger on ring
worked up to a max single
Bench-raw, middle finger on ring
1x10
1x20
DB Seated Presses
1x20
DB Extension
1x20
DB Row
1x20
EZ Bar Curl
1x20
Sit-Ups-on GHR
1x20
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Post by Tony "The Beast" Atkins on Jan 5, 2007 0:34:21 GMT -5
Thursday January 4, 2007
Speed Squat-Blue Band single choked, 13 inch box, raw, no belt
Barx10
1x5
8x2
Speed Deadlifts-Blue mini 1/2 doubled, raw, no belt
6x1
Front Squat
1x20
GHR
1x20
Leg Extension
1x20
Calve Raise-on leg press
1x20
Sit-ups-on GHR
1x20
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Post by Bull on Jan 5, 2007 12:53:00 GMT -5
You are a machine.
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:17:45 GMT -5
Friday January 5, 2007
Speed Bench - blue mini, middle finger
Warm-up 2x10
Warm-up 1x5
8x3
Decline Press
1x10
1x20
DB Seated Press
1x20
DB Extension
1x20
EZ-Bar Curl
1x20
Abs on GHR
1x25
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:23:55 GMT -5
Sunday January 7, 2007
Max Dead Lift - raw, sumo, blue mini 1/2 doubled, belt, pin 1, standing on 2 inch blocks
worked up to a max 2
Dead Lift off floor
1x2
Front Squats
2x20
GHR
2x20
Leg Extension
1x10
1x20
Calf Presses
2x20
Abs on GHR
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:26:50 GMT -5
Monday January 8, 2007
Max 3 Board - middle finger
worked up to a max 2
Bench
1x1
Decline Bench Press
1x10
1x20
DB Seated Press
1x10
1x20
DB Extension
1x10
1x20
DB Rows
1x10
1x20
Ez Bar Curls
1x10
1x20
Abs on GHR
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:30:55 GMT -5
Thursday - January 11, 2007
Speed Squat - 13" Box, straight weight
8x2
Speed Deadlifts - straight weight
6x1
Front Squats
1x10
1x20
Leg Curls
1x10
1x20
Leg Extensions
1x10
1x20
Standing Calf Raises
1x10
1x20
Sit-Ups
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:34:26 GMT -5
Friday - January 12, 2007
Speed Bench - straight weight, Pinky-finger on rings
8x3
Decline Barbell Bench Press
1x10
1x20
Dumbbell Shoulder Presses
1x10
1x20
Dumbbell Extensions
1x10
1x20
Dumbbell Rows
1x10
1x20
E-Z-Bar Curls
1x10
1x20
Sit-Ups on Sit-Up Bench
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:40:42 GMT -5
Sunday January 14, 2007
Max GM - Pin 8, raw, BB
max 5
max3
Front Squat - BB, raw
1x10
1x20
Leg Curls
1x10
1x20
Leg Extensions
1x10
2x20
Seated Calf Raises
1x30
Abs on GHR
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:44:21 GMT -5
Monday January 15, 2007
Max 3 Board - red iron woody band, raw, index finger grip
max1
Bench
1x1
1x1
Decline Bench Press
1x10
2x20
DB Press
1x10
2x20
Dumbbell Extensions
1x10
2x20
Dumbbell Rows
1x10
2x20
Dumbbell Curls
1x10
2x20
Sit-Ups GHR
1x30
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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:52:48 GMT -5
Thursday January 18, 2007 - Friday January 26, 2006
On Thursday morning I was enjoying playing a game of horse. A nice game of horse. We'll the people I was playing with started playing like it was the NBA draft pick. Needless to say that I was the one that got injured. I am not going to reveal their identity. It was a minor injury and I was out of the gym between 1-18-07 to 1-26-07. Word of advice, never play horse with Dusty Rhodes!!!!! ;D Anyway, I am back on track!
The Beast
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