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Post by Bull on Apr 19, 2007 19:55:02 GMT -5
I just thought you were an undercover brother from another mother.
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Post by Tony "The Beast" Atkins on Jul 6, 2007 23:05:50 GMT -5
I just thought you were an undercover brother from another mother. IronBull, I like that! The Beast |
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Post by Tony "The Beast" Atkins on Jul 6, 2007 23:10:38 GMT -5
Sunday June 24, 2007
B-Munny Five Minute Warm up
Squat - (raw, straight weight, 15 inch box)
5x5 with increased weight
Rack Pulls - (raw, pin 3)
5x5 with increased weight
Leg Curl
3x10
Leg Ex
3x10
Calf Press
2x15
Pull Thrus
3x10
Decline Sit-ups
3x10
Ab side Push downs
3x10
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Post by Tony "The Beast" Atkins on Jul 6, 2007 23:18:22 GMT -5
Tuesday June 26, 2007
B-Munny Five Minute Warm Up
Bench - (raw, index grip)
5x5 with increased weight
Incline DB (palms in)
3x10
Cable Push downs
3x10
Plate Raises
3x10
V-Bar Push downs
3x10
Rope Cable Curls
3x10
Decline Sit ups
3x10
Cable Side Push downs
3x10
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Post by Tony "The Beast" Atkins on Jul 6, 2007 23:20:49 GMT -5
Wednesday June 27, 2007
B-Munny Five Minute Warm up
Speed Squats - (raw, 15 inch box)
4x2
Speed Bench - (raw)
4x3
ABs
Sore from previous workouts.
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Post by Tony "The Beast" Atkins on Jul 18, 2007 23:53:58 GMT -5
Sunday July 1, 2007
Deadlift-(conv. stance, from floor, raw)
135*3, 225*2, 315*1, 405*1, 500*1, 550*1
Squats-(olympic stance, raw, no belt)
95*5, 135*5, 185*5, 225*5
Barbell Box Jumps-(13 inch box)
bar*5, 95*5, 135*1
Pull Thrus
green band*8*3
Leg Curl-(per leg)
20*5, 30*5, 40*5
Calf Press
200*10*3
Decline Situps
BW*6, 2.5 behind head*6, 5 behind head*6
Cable Side Pushdown
50*10*3/side
Leg Raises
10*6*3
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Post by Tony "The Beast" Atkins on Jul 19, 2007 0:00:31 GMT -5
Monday July 2, 2007
2 board-(raw, index grip, straight weight)
225*3, 275*3, 315*3, 365*3, 405*3
315*3-(to the chest)
DB Flat Bench-60*5*3
DB Shoulder Press-30*8*3
DB Ex.-30*15, 40*10, 50*5*2
Lat Pulldown-100*10, 150*8, 200*5, 250*5
EZ Bar Curl-70*15, 80*10, 110*5, 120*5
Grip Work-4 sets
Situps on flat bench-bw*8, 10*8*2
Cable Pushdowns-70*10*3
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Post by Tony "The Beast" Atkins on Jul 19, 2007 0:07:45 GMT -5
Thursday, July 5, 2007
Speed Squat-(6 chains/side, 14 inch box, raw)
135*5, 225*2, 275*2*8, 365*1, 405*1
Speed Dead Lift's
225*1 with 2 chains/side
225*1 with 4 chains/side
225*1*4 with 6chains/side
BB GoodMornings-135*5, 155*5, 185*5, 225*5
Hammer Strength leg curl-30/side*8*4
Leg Ex.-125*8*4
Seated Calf Rasie-90*8*3
Band Contractions-Green Band*6-10 second holds*3
Rotator Work-4sets
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Post by Tony "The Beast" Atkins on Jul 19, 2007 0:13:13 GMT -5
Friday July 6, 2007
Speed Bench-(3 chains/side, index grip)
135*5, 185*3*8, 225*1, 315*1
Close-Grip Decline-135*5, 185*, 225*5, 275*5
DB Ex.-30*15, 45*8*4
DB Front Raises-20*8*2
DB Side Raises-20*8*2
DB Shrugs-110*20
Close-grip t-bar row-2plates*8*4
EZ Bar Curl-70*8*4
Gripper-2plates*25*2
Spread Eagle situps-4 pound ball b/h head*8*3
Rotator Work-4sets
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Post by Tony "The Beast" Atkins on Jul 19, 2007 23:46:07 GMT -5
Sunday July 8, 2007
Warm-up-5 minutes
Reverse Band Squats
335*3-raw, 425*3-raw, 515*3-loose suit, straps down, 605*3, 705*3, 800*miss
Squat-(straight weight)-425*1-straps down, 515*1-straps up
Olympic Squats-(raw)-135*5, 225*5, 315*5, 405*2
Good Mornings-135*8*2
Leg Curl-100*8*3
Seated Calf Machine-135*15*2
Spread Eagle Situps-6 pound ball behind head*8*3
Side Pushdowns-70*8*3
Cardio
35 Minutes on the treadmill. Walked at 3.2mph. Didn't want to over do it for a fat boy.
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Post by Tony "The Beast" Atkins on Jul 19, 2007 23:52:14 GMT -5
Monday July 9, 2007
Cardio
45 minutes of the treadmill. Walked at 3.2mph.
3 Board Press-(1 mini/side, loose metal single ply)
225*3, 315*3, 405*3, 455*3, 500*1, 365*1-to the chest
DB Ex.-60*8*4
Bench Press-(pinky on rings)-135*5, 225*5, 315*4
DB Front Raises-35*8*2
DB Side Raises-35*8*2
DB Shrugs-80*20
Seated Cable Row-150*8*4
DB Curls-4 sets of 8reps
Ab Machine-105*8*4
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Post by Tony "The Beast" Atkins on Jul 31, 2007 21:12:32 GMT -5
Wednesday, July 11, 2007
Five minute warm up
Speed Squat-(6 chains/side, 14 inch box, raw)
135*2, 225*2, 315*2*8, 405*1, 455*1
Speed Dead lift
315*1*6, added 2 chains per set
Leg Press
4 plates/side*12*3
Pull Thrus
150*12*3
Leg Curls
100*12*3
Seated Calf Raise
135*12*3
Spread Eagle setups
1*5 with each power ball
Cardio
35 minutes of treadmill
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Post by Tony "The Beast" Atkins on Jul 31, 2007 21:16:56 GMT -5
Thursday, July 12, 2007
5 minute warm up
Speed Bench-(3 chains/side, raw)
135*3, 185*1, 225*3*8, 315*1
DB Flat Bench
60*12*3
DB side raises
20*12*3
EZ bar Ex.
20+3 chains/side*12*3
T-Bar row
2 plates*12*3
Db Curls
30*12*3
AB power balls
1*20
Cardio
45 minutes of treadmill
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Post by Tony "The Beast" Atkins on Jul 31, 2007 21:23:24 GMT -5
Sunday July 15, 2007
Five minute warm up
Squat-(3 chains/side, 15 inch box, briefs)
135*3, 225*3, 315*3, 405*3, 500*3, 550*3, 405*1ATWD, 455*1ATWD
Chuck V. Dead lifts-(raw)
45/side*4, 90/side*4, 135/side*4, 160/side*4
DB Step Ups
40*4, 60*4, 80*4
Leg Curl
100*4, 120*4, 140*4, 160*4, 180*2
Seated Calf Raise
2 plates/side*5*2
Power Ball Spread Eagles
All balls *5*each ball
Cardio
1 hour of treadmill
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Post by Tony "The Beast" Atkins on Jul 31, 2007 21:34:54 GMT -5
Monday July 16, 2006
Five Warmup
2 board press-(mini, 2chains/side)
Put on Brian's size 40 katana
DB Bench Press
50*4, 75*4, 100*4, 130*4
V-Bar Push downs
150*4*4
DB side Raises
30*4, 45*4, 50*miss
T-Bar Rows
1plate*4, 2plates*4, 3plates*4, 4plates*4
BB Curls
50*4*2
Ab Pull downs
150*8*3
Cardio
1 hour of treadmill
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