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Post by Tony "The Beast" Atkins on Feb 6, 2007 22:55:40 GMT -5
Sunday January 28, 2007
Max Rack Pulls - pin 3, raw, belt, 1 5/8 and 1 1/2 chain/side
max 3
max1
Front Squat - raw, no belt
3x15
Leg Curl
3x15
Pull Thrus
3x15
BB Calf Raises
3x15
Ab Machine
3x20
Side Bends
3x20
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:00:39 GMT -5
Monday January 29, 2007
Max Bench - raw, belt, wraps
max 1
DB Shrugs
3x15
Lat Pull downs
3x15
Cable Push downs
7x15
Cable Curls
7x15
DB Extensions - 2 minis behind back
3x15
Hammer Curls
3x15
2 Board close Grip
max1
Ab Machine
3x15
Side Bends
3x15
All of tricep work and bicep work was supersetted.
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:03:09 GMT -5
Wednesday January 30, 2007
Max Squat - raw, belt
max 1
Max Dead Lift - raw, belt
max1
Step ups - 14 inch box
3x15
Leg Curl
3x15
Calf Press - on leg press machine
3x15
Ab Machine
3x15
Lying Leg Raises - Rocky Style
3x15
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:06:36 GMT -5
Thursday February 1, 2007
Speed Bench - minis, 1 5/8 and 1 1/2 chains/side, used 4 inch tube
9x3 grips -close, medium, wide
1x1
Bench - raw
1x1
1x1
DB Shrugs
3x15
Side Lat Machine
3x15
Hammer Curls
3x15
Db Extensions
3x15
DB Curl
3x15
Ab Machine
3x15
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:10:09 GMT -5
Sunday February 4, 2007
Max Squat - blue band double choked, 14 inch box, raw
max 1
Squat - raw, straight weight
1x1
1x10
Stiff Leg Dead Lifts
5x5
Leg Curl
5x5
BB Calf Raises
5x5
Ab pull downs
Hanging Leg Raises
DB side bends
Abs were suppersetted at 3x15
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:16:05 GMT -5
Monday February 5, 2007
Max Reverse Band Bench - blue and green from top of rack
max 1
Max Reverse Band Bench - blue from top of rack
max 3
max 1
Max Reverse Band Bench - green band from top of rack
max 5
max 1
Bench - raw, 4 second pause on chest
1x1
1x1
DB Extensions
8x10
DB Shrugs
4x8
Lat Pull down
4x8
BB Curl
5x5
Concentration Curls
4x8
Ab machine
3x10
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Post by Tony "The Beast" Atkins on Feb 6, 2007 23:18:03 GMT -5
Tuesday February 6, 2007
30 minutes of Treadmill
Lower Body sled work
and
Upper Body Sled work
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Post by Bull on Feb 7, 2007 8:58:27 GMT -5
Monday February 5, 2007 Max Reverse Band Bench - blue and green from top of rack max 1 Max Reverse Band Bench - blue from top of rack max 3 max 1 Max Reverse Band Bench - green band from top of rack max 5 max 1 Bench - raw, 4 second pause on chest 1x1 1x1 DB Extensions 8x10 DB Shrugs 4x8 Lat Pull down 4x8 BB Curl 5x5 Concentration Curls 4x8 Ab machine 3x10 When is your next bodybuilding contest? LOL |
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Post by Tony "The Beast" Atkins on Feb 8, 2007 0:28:35 GMT -5
Wednesday February 7, 2007
Warm-Up - Done a five minute warm up for whole body. It's called the B-Munny five minute kick ass.
Speed Squat - 15 inch box, raw, belt, blue band triple choked
1x5
4x2
Speed Squat - 15 inch box, raw, belt, blue band + green band triple choked
4x2
2x1
Speed Dead Lifts - purple band hooked to bottom peg, belt, raw
8x1
Barbell GM's - 4x8
Leg Curl - 3x8
Leg Extension - 3x8
Barbell Calf Raises - 3x8
Sit-ups on AB Board set on highest pin - 3x8
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Post by Tony "The Beast" Atkins on Feb 8, 2007 0:30:31 GMT -5
Monday February 5, 2007 Max Reverse Band Bench - blue and green from top of rack max 1 Max Reverse Band Bench - blue from top of rack max 3 max 1 Max Reverse Band Bench - green band from top of rack max 5 max 1 Bench - raw, 4 second pause on chest 1x1 1x1 DB Extensions 8x10 DB Shrugs 4x8 Lat Pull down 4x8 BB Curl 5x5 Concentration Curls 4x8 Ab machine 3x10 When is your next bodybuilding contest? LOL Iron Bull, Very funny!  You know me better than that! The Beast |
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Post by Tony "The Beast" Atkins on Feb 9, 2007 0:35:18 GMT -5
Thursday February 8, 2007
B-Munny Five Minute Warm-Up
Speed Bench - purple band doubled, raw, belt, ring finger
4x3
Speed Bench - purple band + mini doubled, raw, belt, ring finger
4x2
2x1 middle finger, with increased weight
DB Extension
10x8
DB Side Lateral Raise
20x20
DB Shrug
1x20
Lat Pull Down to chest
3x6
1x3
BB Curl
3x5
1x2
Cable Curl
1x20
Sit - Ups on Ab Board
3x8
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Post by Bull on Feb 11, 2007 11:57:04 GMT -5
Looking good Tony. Why so secretive with the training numbers? I would like to know how much you benched with the reverse blue and green bands for a 1 rep max! I know your workouts are top secret stuff. I guess I will have to hire a private eye
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Post by Tony "The Beast" Atkins on Feb 12, 2007 1:18:53 GMT -5
Sunday February 11, 2007
Reverse Band Squat - raw, belt, blue + green band from top of rack, 15 inch box
max 1
Reverse Band Squat - raw, belt, blue band from top of rack, 15 inch box
max 3
Reverse Band Squat - raw, belt, green band from top of rack, 15 inch box
max 5
Squat - raw, belt, 15 inch box
405x10
Leg Curl - 4x8
Seated Calf - 2x15
Ab Machine - 5x10
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Post by Bull on Feb 12, 2007 7:51:15 GMT -5
405 x 10 after all of the other squatting! are you crazy ? No wonder they call you the Beast! Great job Man.
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Post by Tony "The Beast" Atkins on Feb 12, 2007 13:11:03 GMT -5
;D Yeah it was pretty stupid, but most of the time the stupid things it whats makes you stronger.
The Beast
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You know me better than that!