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Post by Tony Atkins on Aug 10, 2011 23:05:15 GMT -5
Wednesday August 10, 2011
Warmups - Lots of shoulders and rotators.
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Bench - (with the cambered bench bar) - Basically just used for stretching. 55x4x12
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Standing Flies red fitness tube x 4 x 12
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DB Front Raises Palms In 15x2x12 20x2x12
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DB Side Raises 15x2x12 20x2x12
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Face Pulls purple band x 4 x 12
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Lat Pulldowns 70x4x12
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DB Extensions 25x2x12 35x2x12 ______________________________
DB Curls 20x2x12 25x2x12
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Reverse Wrist Curls 5x1x30
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Wrist Curls 5x1x30
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Conditioning Treadmill - 45 minutes
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Still a long way to go!
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Post by Tony Atkins on Aug 11, 2011 13:42:52 GMT -5
Thursday August 11, 2011
Conditioning Treadmill - 45 minutes
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Extra Work
Rotators 2.5x1x30
Front Raises - (Palms in and down) 2.5x2x30
Side Raisies 2.5x1x30
Shoulder Presses 2.5x1x30
Tricep Pushdown green fitness tube x 1 x 30 --- per arm
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I went to bed about 12:30 this morning, and could not get to sleep to save my life. So I decided to get up and do my conditioning for Thursday, and ended up doing some extra work in areas needed. Nothing major. The extra work was one big superset to get the blood flowing, and boy was it flowing, then hit the shower, and still was another 2.5 hours, Damn! Anyway, I got my work in, whatever!
Still a long way to go!
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Post by jazzyj316 on Aug 12, 2011 15:43:42 GMT -5
What is your weight?
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Post by Tony Atkins on Aug 13, 2011 17:17:01 GMT -5
Friday August 12, 2011
Conditioning Treadmill - 30 minutes
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I was going 45 minutes on the treadmill the last 2 weeks or so, but decided to go back to 30 minutes per session and raise the intensity. Even though I am doing less time, as far as work put it in, it is more. I see how this does for a week or so.
Still a long way to go!
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Post by Tony Atkins on Aug 13, 2011 17:30:56 GMT -5
Saturday August 13, 2011
Warmups
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Squat - (w/SS Bar, 4 chains/side, RAW) barx1x5 -- 16 inch box barx1x3 -- 15 inch box barx1x3 -- 14 inch box 145x1x3 -- 13 inch box 195x1x2 -- 15 inch box 235x1x2 285x6x2 325xMiss -- Haha! 325x1x2
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Deadlift - (2 inch deficit, 4 chains/side, RAW, Conv.) 135x1x2 185x6x2
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GHR mini band x 1x8 monster mini x1x8 purple x1x8
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45 Degree Back Raise 25x2x8 45x1x8
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Decline Situps BWx1x8 25x1x8 45x1x8 100x1x8
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Conditioning Treadmill - 30 minutes
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Post by Tony Atkins on Aug 13, 2011 17:32:04 GMT -5
Last week I was 240. Better, but still a long way to go!
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Post by jazzyj316 on Aug 13, 2011 21:30:59 GMT -5
You got that Tony. Is 220 the weight that you want to be at or just close to that number?
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Post by Tony Atkins on Aug 14, 2011 0:59:36 GMT -5
Well, actually I am just playing it by ear. When I competed at 220 before I usually kept my body weight around 235-240 during training, so actually I am where I need to be as far as body weight. I think I am just gonna keep training, and continue with the weight loss for know. I will keep my training raw for now, which sucks ass, and I hate, but I know that it will be good for me at this stage right now. As far as the weight loss, I really haven't been strict on my eating. If the urge hits me I still throw down on some grub and dranks. You know how we rolled in Gatlinburg! Great Times! For the most part I usually eat pretty clean and what my portions, and hitting conditioning everyday just about. Well see where this road takes me. I have to go somewhere because Brain has got 220 class on lock down. Seems like I do better when I just "WING IT" with whatever my goal is any given time.
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Post by Tony Atkins on Aug 14, 2011 19:07:41 GMT -5
Sunday August 14, 2011
Warmups
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Foam Bench Press - (small foam, 2 chains/side, comp grip) barx1x10 95x1x8 135x1x5 185x1x3 225x1x3 275x1x3 300x1x3 325x1x2 185x1x10 --- No foam.
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2 Board Press - (w/Swiss Bar, middle grip) barx1x8 --- with 1 pair of minis barx1x8 --- with 2 pair of minis 20x1x8 --- with 2 pair of minis
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DB Side Raises 15x1x8 25x2x8
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DB Front Raises - (palms in) 15x1x8 25x1x8 30x1x8
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DB Shrugs 80x3x8
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Pushdowns 50x3x8
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Lat Pulldown 90x1x8 115x2x8
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Cable Curls 35x3x8
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Capt. Crushers Trainer x 3 x 8
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Conditioning Treadmill - 30 minutes
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Still a long way to go!
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Post by Tony Atkins on Aug 15, 2011 22:13:05 GMT -5
Monday August 15, 2011
Conditioning Treadmill - 30 minutes
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Still a long way to go!
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jesse
New Member
Posts: 45
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Post by jesse on Aug 16, 2011 11:55:23 GMT -5
Tony, what are you objecagain, Are you considering competing again?
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Post by Tony Atkins on Aug 16, 2011 22:16:05 GMT -5
Tuesday August 16, 2011
Warmups
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Squats - (12 inch box with faom) warmup bar x 4 x 12 -- Just for some stretching
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Reverse Hyper 180x1x12 200x1x12 220x1x12 240x1x12
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Pull Throughs 45x1x12 65x1x12 85x1x12 105x1x12
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Leg Curl 50x1x12 60x1x12 75x1x12 85x1x12 100x2x12
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Leg Extension 50x1x12 60x1x12 75x1x12 85x1x12 100x2x12
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Calve Raise - (single leg @ a time) body weight x 4 x 12
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AB Strap Pulldown 70x3x12
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DB Sidebends 45x3x12
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Box Jumps (Starting from a seated position) 17.25 inch box --- 5 reps --- with 20 extra pounds 20 inch box --------5 reps --- with 30 extra pounds 25 inch box --------5 reps --- with 40 extra pounds 30 inch box --------5 reps --- with 20 extra pounds 30 inch box --------5 reps --- with 30 extra pounds 30 inch box --------3 reps --- with 40 extra pounds
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Conditioning Treadmill - 30 minutes
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Still a long way to go!
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Post by Tony Atkins on Aug 16, 2011 22:21:36 GMT -5
Tony, what are you objecagain, Are you considering competing again? Jesse, right now my first goal is to get my weight down. I really don't where I would like it yet. I am still training like a powerlifter, but during the week I am keeping my reps high for accessory movements. I am still training raw, and I am doing some type of cardio/conditioning everyday, mostly treadmill. I will compete again, I just don't know when and where yet. I am kind of just playing it by ear. Seems like I have always done better with just training like there is no end or peak. Call me crazy! lol Even though I am not competition ready, it is still great to train with the guys that are. I hate training Raw!!! But think this is what I need right now. Once in a blue moon, I may slip on a pair of loose briefs or loose single shirt, other than that all Raw. We'll see how it goes.
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Post by Tony Atkins on Aug 17, 2011 22:05:35 GMT -5
Wednesday August 17, 2011
Warmups
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DB Incline Press - (Hole 4 from top) 50x1x12 60x1x12 70x1x12 80x1x12 ____________________
Decline Press - (with Fat Bar, comp grip) 135x1x12 175x1x12 205x1x12 225x1x12 ____________________
DB Seated Shoulder Press 40x1x12 45x1x12 50x1x12 60x1x12 ____________________
BB Shrugs 135x1x12 225x2x12 315x1x12 ____________________
Wide Grip Pullups bodyweight x 1 x 4 strong band assisted x 3 x 12 ____________________
Pulldowns Behind Head 65x2x12 90x2x12 ____________________
DB Extension 20x1x12 25x1x12 30x1x12 35x1x12 ____________________
Pushdowns with the fitness tubes - (one arm at a time) red x 2 x 12 blue x 1 x 12 black x 1 x 12 ____________________
DB Preacher Curls 15x1x12 20x3x12 ____________________
DB Curls - (standing) 20x4x12 ____________________
Captain Crushers trainer x 3 x 12 ____________________
Conditioning treadmill - 30 minutes ____________________
Still a long way to go!
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jesse
New Member
Posts: 45
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Post by jesse on Aug 18, 2011 14:49:21 GMT -5
I know its not much consolation but your pathetic is my PR
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