|
|
Post by Bull on Feb 12, 2007 16:24:16 GMT -5
If that was the case, I would have every world record there was! LOL
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 13, 2007 1:23:56 GMT -5
Monday February 12, 2007
Max Bench - purple + mini band doubled, raw, belt, index finger grip
max 1
Max Bench - purple band doubled, raw, belt
max 3
Max Bench - mini band doubled, raw, belt
max 5
Bench - 315x9, 275x1
Close - grip 2 board press - max 5
Push downs - 5x10
DB Shrugs - 1x20, 1x10
Lat Pull down / behind neck - 3x8
DB Hammers - 5x10
Cable Curls - 5x10
Ab Machine - 3x8
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 15, 2007 0:35:25 GMT -5
Wednesday February 14, 2007
B-Munny Five minute warm-up
Speed Squat - raw, belt, 15 inch box, blue band triple choked,
1x5 warm - up
1x2 warm - up
8x2
two singles with increased weight
Speed Dead Lifts - raw, belt, purple band hooked to bottom peg, half conv. and half sumo stance
6x1
Pull Through - 2x12
Leg Press - 4x6
Leg Curl - 4x8
Leg Press Calf Raise - 4x8
Sit ups on AB board - 3x8
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 15, 2007 23:48:32 GMT -5
Thursday February 15, 2007
B-Munny Five Minute Warm Up
Speed Bench - purple band doubled, raw, belt, index finger grip
2x5
1x1
8x3
Incline BB Bench - 3x8
DB Shrugs - 4x10
Bent Over Rows - 3x6, 2x10
Skull Crushers - 4x5
Rope Push Downs - 4x10
(These two exercises were supersets.)
EZ Bar Curls - 4x5
Straight Bar Cable Curls - 4x10
(These two exercises were supersets.)
Gripper Machine - 3x20, 1x6
Sit Ups on Ab Board - 3x8
Rope AB Pull Downs - 3x15, front, side to side
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 19, 2007 1:31:56 GMT -5
Sunday February 18, 2007
B-Munny Five Minute Warm - Up
Reverse Band Dead Lift - blue+green band from top pin, raw, belt
max 1
Reverse Band Dead Lift - blue band from top pin, raw, belt
max 1
Reverse Band Dead Lift - green band from top pin, raw, belt
max 1
Dead Lift off floor - no band, raw, belt
max 1
Leg Press - max 5
Leg Curl - 4x8
Seated Calf Raise - 3x8
Ab Machine - 3x8
|
|
|
|
Post by Bull on Feb 19, 2007 9:27:22 GMT -5
OK agent double 0 secret, I want some numbers man
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 20, 2007 1:27:47 GMT -5
Monday February 19, 2007
B-Munny Five Minute Warm - Up
4 Board - raw, belt, 1(5/8 chain) half on floor, pinky grip
max-1
3 Board - raw, belt, 1(5/8 chain) half on floor, pinky grip
3x3
Bench - raw, belt, to chest
max-3
max-1
225x26 at the end
Skull Crushers - 2x5
Push Downs - 1x20
Plate Raises - 1x20, 1x12
DB Rows - 1x15, 1x10
BB Curls - 3x5
Cable Curls - 1x20
Sit Ups on Ab Board - 3x8
Ab Machine - 1x13
|
|
|
|
Post by Bull on Feb 22, 2007 20:24:59 GMT -5
225x 26 is sick man, SICK. at the end of the workout is even better. When are you gonna school me on some thug-a-nomics ?
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 28, 2007 0:15:46 GMT -5
Wednesday February 21, 2007
B-Munny Five minute warm-up
Speed Squat - green band triple choked, raw, belt
8x2
2x1
Speed Dead Lifts - purple band hooked on bottom peg, raw, belt
6x1
Leg Curl - 3x10
Leg Extension - 3x10
Leg Press Calf Raises - 2x15
Ab Rope Pull Downs - 2x10
Thug Abs - 2x10
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 28, 2007 0:20:07 GMT -5
Thursday February 22, 2007
Speed Bench - purple band, index finger
8x1
2x1
Incline DB Bench - 1x15, 1x8, 1x6
Barbell Shrugs - 3x10
V-Bar Pull downs - 3x8
Push downs - 4x10
Cable Curls - 4x10
DB Extensions - 4x10
Hammer Curls - 4x10
Gripper Machine - 3x10
Ab Machine - 3x10
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 28, 2007 0:22:16 GMT -5
Sunday February 25, 2007
B-Munny Five Minute Warm-up
Max Squat - raw, belt, 15 inch box
max - 3
max - 1
Leg Extension - 2x10
Leg Curl - 2x10
Pull Thrus - 2x10
Calf Raises (seated) - 2x10
Thug Abs 2x10
|
|
|
|
Post by Tony "The Beast" Atkins on Feb 28, 2007 0:24:39 GMT -5
Monday February 26, 2007
B-Munny five Minute warm up
Max Bench - raw, index finger, belt
max - 3
max - 1
DB Shrugs - 2x10
Barbell Shoulder Press (behind the head) - 2x10
T-Bat Rows - 2x10
Gripper Machine - 2x10
AB Machine - 2x10
|
|
|
|
Post by Tony "The Beast" Atkins on Mar 6, 2007 23:08:30 GMT -5
Sunday March 4, 2007
Max Squat - 1(5/8 chain, 15 inch box)
worked up to a max 2 with single ply suit, straps down
worked up to a max 2 with single ply suit, straps up
Squats - raw
2x8
1x1
Pull Thrus
3x8
Leg Curl
3x8
Leg Ex.
3x8
Calf Raises - on leg press
4x8
Sit-ups (bar behind head)
3x8
|
|
|
|
Post by Tony "The Beast" Atkins on Mar 6, 2007 23:12:45 GMT -5
Monday March 5, 2007
3 Board - single ply shirt, 2 5/8 chains 1/2 of them on floor
Max 3
Bench all the way down - single ply shirt, 2 5/8 chains 1/2 of them on floor
1x1
Bench - raw
3x8
DB Ext.
7x8
Front Raises and Side Raises supersetted
3x10
Face Pulls
3x10
DB Row
3x10
BB Curl
3x8
Gripper till failure
Ab Pull Down
3x10
|
|
|
|
Post by Tony "The Beast" Atkins on Apr 17, 2007 17:36:45 GMT -5
Sorry for not posting, things have been real crazy these last couple of months. Got a lot of things going on. Single ply and raw has really been going good. I will try to start posting again soon.
The Beast
|
|
