|
|
Post by Tony Atkins on Jul 21, 2011 17:05:14 GMT -5
Saturday July 9, 2011 SPF Myrtle Beach Meet Week - 17
Speed Squats - (with the Buffalo Bar + Green Band + 14.5 inch box)
105x3
145x2
195x2
235x2
285x2
285x2x3 (added my extra tight triple breifs...haha)
305x2x3
325x2x2
345x2x2
365x2
385x2
Speed Deadlifts - (with fat bar + minis + breifs + sumo)
135x2
185x2x2
235x2x6
GHR - BWx10x3
Reverse Hypers - 180x10x3
Leg Curl - 50x10, 75x10x5
Ab Strap Pull Down - 70x15x5
Pretty pleased with how fast squats were moving, which that's not a lot of weight for a fat boy like me, plus I had my triple ply extra tight briefs on. Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:07:34 GMT -5
Sunday July 10, 2011 SPF Myrtle Beach Meet Week - 17
Bench - (pinky grip)
Barx10x2
95x6x2
135x5x2
185x3
225x2 - (added foam)
255x2
275x2
300x2
325x2
185x11
DB Bench - 45x10, 60x10, 70x10
Plate Raises - 25x10x2, 45x10
Band Ex. on rack - mini x 10x3
Lat Pull Down - 90x10x3
DB Curl - 20x10x2, 25x10
Grip Work - Trainer x 10x3
Sit-Ups on GHR - BWx10x3
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:08:25 GMT -5
Monday July 11, 2011
-Done some light stretching.
-30 minutes of conditioning(treadmill)
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:10:24 GMT -5
Tuesday July 12, 2011 SPF Myrtle Beach Meet Week - 17
1:00 PM
-30 minutes of conditioning on Treadmill
-Stretching
6:00 PM
Everything was RAW today!
Squat - (just worked on tech. and flexibility)
145x5x2 - 16 inch box
145x5 - 15 inch box
145x5 - 14 inch box
145x5 - 13 inch box
225x2x2 - 14.5 inch box
Deadlift - (just worked on tech.)
135x2x3
225x2x2
495x1 - (Went pretty smooth.)
585xFukin Miss - (I don't know what the fuck I was thinking!)
Accessories
GHR - BWx10x3
Reverse Hyper - 180x10x3
Seated Leg Curl - 50x10, 75x10, 100x10
Single Leg Band Curl - Monster Mini x 10x3
Leg Extension - 50x10, 75x10, 100x10
Standing Calf Raise - BWx10x3
DB Shrugs - 50x30
ABS
AB Strap Pull Down - 90x10x2
Leg Raises - BWx10x2
DB Side Bends - 30x10x2
Tonight was a pretty good night. Training went well even though it was a light night. Gym had more people than normal which is what I like to see. Everybody learning and getting STRONG!!
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:12:12 GMT -5
Wednesday July 13, 2011 SPF Myrtle Beach Meet Week - 17
Dynamic Upper Day
Floor Press - (2 chains/side, pinky grip)
Barx5x2
95x5x2
135x5x5
155x5x4
Accessories
Incline DB Press - 40x10, 50x10, 60x10
Front and Side Raises - 15x10, 20x10, 25x10
DB Shrugs - 60x10x3
DB Extensions - 25x10x3, 30x10x3
Chest Supported Row - 45x10x2, 70x10
Lat Pull Down Behind Head - 45x10, 70x10x2
Barbell Curls - Barx10, 55x10x2
Grips (Trainer) - 3sets x 10reps
Sit-Ups on GHR - BWx10x3
Conditioning
Sprints with the Sled
3 trips with 25 pounds
2 trips with 50 pounds
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:13:08 GMT -5
Thursday July 14, 2011 SPF Myrtle Beach Meet Week - 17
Conditioning
30 Minutes on Treadmill
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:14:20 GMT -5
Friday July 15, 2011 SPF Myrtle Beach Meet Week - 17
Conditioning[/u]
30 Minutes on Treadmill
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:18:43 GMT -5
Saturday July 16, 2011 Myrtle Beach SPF Meet Week - 16
Regular Lower Body Warm-UpsSquat - (GREEN-bands)105x1x5 145x2x5 195x1x3 235x1x2 285x1x2 Added Single Ply Ricky Dale Crain Briefs 325x1x2 375x12x2 - All done on 14.5 inch box.
Rack Pulls -( Pin-1, MINI-bands quadrupled, Standing on 2 inch blocks, Sumo Stance)
Wore Single Ply Ricky Dale Crain Briefs + Pulled all sets hook-grip.135x2x5 185x1x5 225x1x5 315x1x5 365x1x5 GHR - MINI-band x 4x8 Reverse Hyper - 270x4x8 Seated Leg Curl - 75x1x8, 100x3x8 AB Strap Pull-Downs - 90x4x8 DB Side Bends - 45x4x8 Over all today went pretty good. I made it out of MDBB alive and well. Haha. I see right now hanging with Brian and Donovan on the weights is gonna hopefully benefit me. They were making everything look pretty smoke today, so I had to stay as close as to their speed as possible. As far as my training goes...I am gonna continue training for the SPF meet in Myrtle Beach, and see how my body and mind hold up. It has been quite sometime since I have been in the game, so all this is like a shock to my body and mind. I guess well see how things pan out in the wash! Stay tuned for the ride!
Still a long fucking way to go! 
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:20:18 GMT -5
Sunday July 17, 2011 North Myrtle Beach SPF Meet Week 16
Bench - (MINI-bands, pinky grip)
Barx1x5
95x1x5
135x1x3
185x1x2
205x1x2
225x1x2
275x1x2
300x1x1
3 Board Close-Grip - (MINI-bands)
135x1x5
185x3x5
DB Presses - (palms in)
50x1x8
60x1x8
70x1x8
80x1x8
Plate Raises
45x4x8
DB Side Raises
20x1x8
25x3x8
One Arm Tricep Push-Down
10x1x8
15x2x8
20x1x8
Chest Supported Row - (Wide Grip)
45x1x8
90x1x8
135x1x8
160x1x8
BB Shrugs
185x1x8
225x1x8
315x2x8
EZ Barbell Curls
50x4x8
Grips
Trainer x 3 x 8
Number 1 x 1 x 5
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:21:30 GMT -5
Monday July 18, 2011 Myrtle Beach SPF Meet Week - 16
All kinds of rotator exercises.
Total of 100 reps per arm.
Conditioning
Sprinting with the sled
3 trips with 50 pounds
2 trips with 75 pounds
with
Sledge Hammer Drill on the tire
10 reps per side x 5 sets
I guess today was considered as an extra work day.
|
|
|
|
Post by Tony Atkins on Jul 21, 2011 17:22:45 GMT -5
Tuesday July 19, 2011 Myrtle Beach SPF Meet Week - 16
Regular warm-ups for lower body.
Squat - (with cambered SQ bar)
barx1x5 -- 16 inch box
105x1x5
145x1x2 -- 15 inch box
145x1x2 -- 14 inch box
145x2x2 -- 13 inch box
Deadlift - (with texas SQ bar)
145x2x4
GHR - BWx4x12
REverse Hypers - 180x4x12
Leg Ex. - 50x1x12, 75x3x12
Seated Leg Curl - 75x4x12
Calve Rasies - BWx4x12
ABS
AB Strap Pulldowns - 70x3x12
Leg Raises - BWx3x12
Side Bends - 30x3x12
Conditioning
Treadmill x 30 mins
|
|
|
|
Post by Tony Atkins on Jul 22, 2011 18:01:27 GMT -5
Wednesday July 20, 2011 SPF Myrtle Beach Meet Week - 16
Speed Bench - (2 chains/side, pinky grip)
barx1x5
95x1x5
135x1x3
185x12x3
Flat DB Presses - 50x1x12, 60x1x12, 70x2x12
DB Side Raises - 25x4x12
Triceps Pushdowns - 25x1x12, 35x1x12, x45x2x12
Lat Pulldown - 90x4x12
DB Curls - 30x4x12
Captain Crushers - Trainer x 4x12
All in all it was some good training! Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 23, 2011 3:03:22 GMT -5
Friday July 22, 2011 SPF Myrtle Beach Meet Week - 16
Conditioning
Treadmill - 30 minutes
Shoulder/Rotator Work
Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 23, 2011 15:16:09 GMT -5
Saturday July 23, 2011 SPF Myrtle Beach Meet Week - 15
Squat - (with green band)
Barx1x5 - 16 inch box
Barx1x3 - 15 inch box
Barx1x3 - 14 inch box
145x1x2 - 15 inch box
235x1x2
325x1x2
415x8x2 - 15 inch box, added single briefs
505x1x1 - 15 inch box, briefs, and knee wraps
Pin Pulls - (off Pin 1, standing on 2 inch blocks, sumo, briefs, minis quaded)
Barx1x3
135x1x3
225x1x3
315x1x3
365x2x3
GHR
BW x 1 x 6
Mini x 1 x 6
Monster Mini x 1 x 6
Purple x 1 x 6
Purple + Mini x 1 x 6
Reverse Hypers
180x4x8
Weighted Situps on GHR
BW x 1 x 6
10x1x6
25x2x6
Today put a whooping on me. Still a long way to go!
|
|
|
|
Post by Tony Atkins on Jul 27, 2011 0:58:36 GMT -5
Sunday July 24, 2011
Bench
95x1x5 - (raw haha)
135x1x5
185x1x3
225x1x2
315x1x2
365x1x2 - (3-BOARD, added shirt)
405x1x2 - (2-BOARD, " " )
455x1x2
500xmiss - (Was supposed to be to a 1-BOARD for 2, Fukkin pathetic)
Today's training pretty much sucked ass! Didn't do anything else worth putting in my training log.
Still a long way to go!
|
|
