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Post by Tony Atkins on Jul 27, 2011 1:06:42 GMT -5
Tuesday July 26, 2011
Deadlift - (off the floor, conventional stance, all raw)
135x1x3 225x1x2 315x1x1 405x1x1 500x1x1
Leg Extension
50x3x15
Leg Curls
50x3x15
Standing Calf Raises
Body Weight x 3 x 15
Standing Good-Mornings
Blue Band x 3 x 15
AB Strap Pull Downs
70x3x15
Lion-OX's
White Tube x a ton of reps and sets
Lying Band Pull A-parts
Red Tube x a ton of reps and sets
Rotator Stretching
3 sets x 20 second holds
Still a long way to go!
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Post by Tony Atkins on Jul 28, 2011 0:35:20 GMT -5
Wednesday July 27, 2011
1:00 PM
30 minutes of condition on treadmill
6:00 PM
Rotator Stretch and Warm-Up
Floor Press - (2 chains/side, pinky grip)
Barx1x10 95x1x5 135x1x5 185x11x3 225x1x3
Incline Barbell Press - (pinky grip)
95x3x15
Dumbbell Side Raises
20x3x15
Dumbbell Extensions
25x3x15
Lat Pull-down behind head
70x3x15
Dumbbell Curls
20x3x15
Captain Crushers
Trainer x 3x15
Loin-Ox's
white tube x a ton of reps
Lying Band Pull A Parts
red fitness tube x a ton of reps
Rotator Stretch
2 sets x 20 seconds holds per side
Tonight's bench session wasn't so bad. My sets seemed like they were moving pretty quick, which it was only 185 and 225. I did notice that taking time to really warm up my shoulders and rotators helped minimize the pain I had. Time will tell.
Still a long way to go!
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Post by Tony Atkins on Jul 29, 2011 1:25:14 GMT -5
Thursday July 28, 2011
Conditioning
30 minutes on Treadmill
Rehab Work
Loin-Ox's - A ton of reps
Lying Band Pull-A Parts - A ton of reps
Rotator Stretch - 3 sets x 30 second holds
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Post by Tony Atkins on Aug 1, 2011 4:07:14 GMT -5
Saturday and Sunday July 30, 31, 2011Well, pretty much taking this whole week off to rest shoulder. I still went and helped out with the team. I may do some conditioning this week since me and my brothers done work on 150 wings and 3 pitchers of beer. I hate you missed out Brian. Maybe next time. Also, one of our Bench Phenoms is leaving today. Yesterday was her last training day with us until we meet up again. Jazz, I wish you the best sis! Stay strong and represent. Who knows we may have to start a Mud Duck Barbell chapter in Seattle, Washington. It was also great meeting your mother. I hope she doesn't think we're all crazy. If she does, she's probably right, lol. I luv ya and we'll see ya soon! Back to my training, here is a little video of what kind of training mood I was in Saturday, Sunday, and probably the rest of the week. Maybe my shoulder will feel better and be as strong as Brian's shoulders in the near future. Haha...Just wanted to see if you were reading my log Brian. I love ya lil buddy! [youtube] www.youtube.com/watch?v=fLexgOxsZu0&ob=av3e[/youtube]
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Post by Tony Atkins on Aug 3, 2011 11:40:42 GMT -5
Tuesday August 2, 2011
Conditioning @1:00PM
Treadmill - 45 minutes
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Post by Tony Atkins on Aug 3, 2011 21:23:20 GMT -5
Wednesday August 3, 2011
Conditioning
Treadmill - 45 minutes
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Post by Tony Atkins on Aug 4, 2011 18:40:44 GMT -5
Thursday August 4, 2011
Conditioning
12:00 PM Treadmill - 45 minutes
6:00 PM Swimming Laps - 3 trip forwards + 3 trips backwards
Shoulder Exercises/Rehab in Water
I forgot how hard swimming is for a fat boy like myself.
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Post by The Big Red Machine on Aug 4, 2011 18:47:12 GMT -5
Thursday August 4, 2011Conditioning12:00 PM Treadmill - 45 minutes 6:00 PM Swimming Laps - 3 trip forwards + 3 trips backwards Shoulder Exercises/Rehab in Water I forgot how hard swimming is for a fat boy like myself. Yeah I would probably just sink myself but it is good exercise to do and alittle less taxing on the body...
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Post by Tony Atkins on Aug 6, 2011 3:08:43 GMT -5
Friday August 5, 2011
Warmups ___________________________
Speed Squats - (w/Safety SQ Bar, 4 chains/side, 14inch box, RAW) barx5x1 95x5x1 145x1x3 195x1x3 235x1x2 285x6x2 325x3x2 ___________________________
Deadlifts - (2inch deficit, conventional, RAW) 135x1x5 225x1x3 315x1x3 405x1x3 445x1x3 ___________________________
Glute Ham Raises mini x1x6 monster mini x1x6 purple x1x6 purple + mini x1x6 purple + monster mini x1x6 ___________________________
45 Degree Back Raise 10x1x6 25x1x6 45x2x6 ___________________________
Seated Leg Curl 75x1x8 100x3x8 ___________________________
Weighted Decline Situps 25x2x8 45x2x8 ___________________________
Conditioning Treadmill - 45 minutes ___________________________
First day back after taking a week off. Can't complain. Tonight's training went pretty well. All in all, a good night.
Still a long way to go!
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Post by Tony Atkins on Aug 6, 2011 16:07:01 GMT -5
Saturday August 6, 2011
Conditioning Treadmill - 45 minutes
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Post by Tony Atkins on Aug 7, 2011 19:42:15 GMT -5
Sunday August 7, 2011
Warmups
_________________________
Bench - (comp. grip, RAW) barx1x10 95x1x8 135x1x5 185x1x5 225x1x5 275x1x5 300x1x5
_________________________
2 Board Press - (close-grip, 4 chains/side) 135x3x8
_________________________
Seated DB Press 25x1x8 35x1x8 45x2x8
_________________________
Side Laterals 5x2x8 10x1x8
_________________________
Skull Crushers 70x2x8 80x2x8
_________________________
T-Bar Rows - (close grip) 45x1x6 90x1x6 135x2x6
_________________________
EZ Bar Curls 70x4x8
_________________________
Captain Crushers Trainer x 3 x 8
_________________________
Conditioning Treadmill - 45 minutes
_________________________
Still a long way to go!
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Post by Tony Atkins on Aug 8, 2011 16:44:43 GMT -5
Monday August 8, 2011
Conditioning Treadmill - 45 minutes
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Post by Tony Atkins on Aug 10, 2011 2:52:33 GMT -5
Tuesday August 9, 2011Warmups_________________________ DB Shrugs70x4x12 _________________________ Squat - (12 inch box with foam) Basically just worked on stretching and technique. warmup bar x 4 x 12 _________________________ Reverse Hyper180x4x12 _________________________ Seated Leg Curl - (with bands) purple band x 4 x 12 _________________________ Leg Extension50x4x12 _________________________ Standing Calve Raisebw x 4 x 12 _________________________ Situps on GHRbw x 3 x 12 _________________________ DB Sidebends45x3x12 _________________________ Box Jumps starting from a seated position 12 inch box-----1x6 16.5 inch box---1x6 24.5 inch box---1x6 26.25 inch box--1x6 30 inch box------1x6 33.25 inch box--1x6 _________________________ Conditioning Treadmill - 45 minutes _________________________ Today's training went pretty well. Also, very fast and quick for me, because I am usually slow as fuck! Haha. I thought I would say it before any of you. I do believe T-3 is going to out box jump me by the time he is 10 or before. He was jumping on a 10 inch box himself with fucking flip-flops! Damn! That's my boy! I would like to get Eric in there with me sometime so I could work with him too! Two of the strongest kids in the world! Gettn' that blood flowing!Still a long way to go!
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Post by Tony Atkins on Aug 10, 2011 3:13:32 GMT -5
Check this out! This is one time "The Beast" was living up to his name. Lol Check the 220 Class! I happen to come across this, and thought it was pretty neat. Crazy times! www.ironasylumgym.com/apf2005/apf.html
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Post by The Big Red Machine on Aug 10, 2011 11:27:03 GMT -5
That's what's up Tony! You keep working and you just might get back there one day Yahhhhhhhhhhh!!! And P.S. I hear ya on those box jumps so you better step your game up or T3 is gonna leave you in the dust! So anyway how old do you have to be to compete in powerlifting?? LOL..
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