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Author Topic: Tonys training log  (Read 45904 times)
tonymctones
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« on: February 04, 2008, 10:45:14 PM »

Goals:
Deadlift 405 for 8 reps on 3rd set
Bench 315 for 8 reps on 3rd set
Incline 285 for 8 reps on 3rd set
squat 405 for 8 reps on 3rd set
military press 225 for 8 reps on the 3rd set
dip 135 for 8 reps on the 3rd set

get back down below 200lbs
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tonymctones
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« Reply #1 on: February 04, 2008, 10:52:20 PM »

Chest
still recovering from the flu somewhat I get pretty dizy between sets and feel fairly fatigued about half way through workouts

Flat
warm ups
135x8
205x5

work sets
225x12
245x10
275x8
big jump but i hadnt really done much in about a month and wasnt sure of what i could still do

Incline
warm ups
135x8

work sets
205x12
225x10
245x8

flys on a free motion machine
60x15
70x12
80x10
90x8
little rest between sets 2 mins max

I normally do chest and back together but Im still recovering from the flu so i figured it be better to split it up until im 100% again either that or im just being a big puss...lol probably a combination of the two
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tonymctones
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« Reply #2 on: February 04, 2008, 10:59:14 PM »

Back
reverse grip pull downs hammer strength machine
230x12
250x10
270x8 with a spot on the last 2

cable rows
210x12
230x10
240x8 with a spot on the last 2

pull ups with body weight
12
10
9
8
 
still no deads being a big puss right now
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MisterMagoo
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« Reply #3 on: February 05, 2008, 08:24:58 AM »

Your warmups could be restructured a bit and I think that might help. Instead of 135 - 205 225-245, try just 135-185-225 and then right to 275. You can get 8 reps on a good day, so there's no need for the 245, we're not talking max singles here.

good shit, too. we were talking relative strength and damn you got me whooped on incline lol
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tonymctones
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« Reply #4 on: February 05, 2008, 10:09:09 AM »

Your warmups could be restructured a bit and I think that might help. Instead of 135 - 205 225-245, try just 135-185-225 and then right to 275. You can get 8 reps on a good day, so there's no need for the 245, we're not talking max singles here.

good shit, too. we were talking relative strength and damn you got me whooped on incline lol
appreciate it bro
ya but iono about the rest at the bottom i go pretty slow and dont bounce at all but if i had to stop and pause it lol hahah i might get stuck down there. I usually do 12 10 8 work sets and my weights are usually closer together but im still recovering from the flu and not quite sure of my strength yet. thanks for the advice i might try and do some powerlifting stuff to help bring my strength up
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MisterMagoo
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« Reply #5 on: February 05, 2008, 11:13:57 AM »

i pause when i bench because i have to for a meet. no need if your goal is hypertrophy. still no way i'm hitting 225x10 incline, haha.
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The Squadfather
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« Reply #6 on: February 05, 2008, 02:42:01 PM »

good weights Tony.
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tonymctones
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« Reply #7 on: February 05, 2008, 07:43:48 PM »

good weights Tony.
thanks squad
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tonymctones
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« Reply #8 on: February 05, 2008, 10:19:29 PM »

Quads and Hams
pretty shitty workout today i didnt get to the gym till 10 b/c i had to work
I just didnt feel it in the quads like i normally do

squats

warm ups
135x8
225x5

work sets
255x12
275x10
295x8

lying leg curls
110x12
120x10
130x8

hack squats on sled
90x15
140x12
180x10

seated leg curls
90x15
110x12
130x10
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tonymctones
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« Reply #9 on: February 06, 2008, 09:30:23 PM »

shoulders

seated db presses
warm up
55x8
70x5

work sets
80x12
85x8
85x8

reverse flys db's
20x12
25x10
30x8

lateral raises on machine
95x12
110x10
125x8

shoulder raises
25x12
30x10
35x8

Lateral raises db's
20x15
25x12
30x10
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tonymctones
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« Reply #10 on: February 07, 2008, 04:27:26 PM »

bi's and tri's

hammer curls
45x12
50x10
55x8

overhead db ext.
95x12
105x10
115x8

preacher curls on hammer strength machine
80x12
90x10
100x6 pause for 5 secs and got 2 more

weighted dips
80x12
90x10
100x8

standing db curls
30x12
35x10
40x8

standing tricep ext with rope
70x12
90x8
90x6 drop set 50x8

probably could have gone heavier on the dips and standing curls but will try next workout
really need to get on track with cardio and abs, eating is pretty decent with only one or two small snacks a day that i shouldnt be eating
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tonymctones
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« Reply #11 on: February 10, 2008, 10:57:27 PM »

chest, abs and calves

rotator cuff: external and internal rotations on a free motion machine
2x20 for both external and internal for both arms

Incline barbell bench

warm up sets

135x8
185x5

work sets

225x12
245x10
I got a long break here b/c I saw a guy from high school and had to talk to him for a little while
265x8 pretty shitty form on the last 2 arched my back

DB bench press: havent done db's in probably 2 months or so but there was nobody around to spot me on barbell so i had no choice

warm up sets

60x8
80x5

work sets

100x12
110x8
110x7

Incline DB flys

30x12
35x12
40x12

seated calf raises

45x20
90x15
125x12
150x10

flat db flys: supersetted with 20 sit ups for 3 sets

35x12
40x12
45x12

Standing calf raises

180x15
210x15
240x15

hanging leg raises

3 sets of 20







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tonymctones
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« Reply #12 on: February 11, 2008, 10:16:46 PM »

back and hams

deadlifts

warm up sets

135x8
225x5

work sets

315x12
335x10
355x8

lying leg curls

110x12
125x10
140x8

reverse lat pulls on a hammer strength machine

200x12
220x10
240x8

seated leg curls

115x15
135x12
155x10

dumbell rows

90x12
100x10
110x8

Pull ups with bodyweight

12
11
8
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MisterMagoo
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« Reply #13 on: February 11, 2008, 10:45:44 PM »

want your dead to go up? scrap those leg curls and start doing stiff-legs, good mornings, or glute-ham raises (if your gym has the unit for it). much as i love the ol' leg curls, they aren't going to get you anywhere.
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tonymctones
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« Reply #14 on: February 12, 2008, 12:44:27 AM »

want your dead to go up? scrap those leg curls and start doing stiff-legs, good mornings, or glute-ham raises (if your gym has the unit for it). much as i love the ol' leg curls, they aren't going to get you anywhere.
ya i love stiff legged my hams are sore for a few days after i do them but the gym by my house doesnt have a platform and the closest gym that does is like 20 mins away but im probably gonna have to make the trip b/c my hams are lagging behind. what are glute-ham raises?
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tonymctones
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« Reply #15 on: February 12, 2008, 07:19:53 PM »

shoulders, abs, and cardio

shrugs on a hammer strength machine: mostly to warm up the shoulders a little

200x15
250x10

military press

warm up
135x5

worksets
155x12
175x10
195x4 rested about 30 sec and got 4 more

reverse flys with db's

25x12
30x10
35x8

lateral raises on machine

90x12
110x10
130x8

shoulder raises to the front

30x12
35x10
40x8

lateral raises

30x12
35x10

sit ups
sets of 20

reverse flys on machine
20x12
40x10
50x8

leg raises
3 sets of 20

cardio
30mins on eliptical
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tonymctones
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« Reply #16 on: February 13, 2008, 08:52:58 PM »

Quads:

squats
warm up sets
135x8
225x4

work sets
275x12
295x10
315x8

Hack squats on sled
180x12
270x10
320x8

Lunges
2 sets of 20 with 90 lb barbell

notes: Im still pretty weak on the squats but im going down to the bottom of the rack which I havent done in a while. I havent done lunges in I cant remember how long, I got a real good pump but probably looked retarded b/c I felt like I was going to pass out on the second set Grin
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tonymctones
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« Reply #17 on: February 14, 2008, 11:05:09 PM »

Damn good work out tonight

Bi's and tri's

Hammer curls to the chest
45x12
50x10
55x8

Overhead tricep extension with DB

100x12
110x10
120x8

Preacher curls on Hammer strength machine

80s12
90x10
100x8

Weighted dips

90x12
100x10
110x8

Standing DB curls alternating

35x12
40x10
45x8 drop set 30x5

standing tricep extentions with rope

120x12
140x10
150x8 drop set 120x5 drop again 90x5

notes: standing tricep extentions where on a different machine than last time this is why the difference in weight
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MisterMagoo
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« Reply #18 on: February 16, 2008, 02:41:18 PM »

that's good shit on the overheads with a DB. i think the best i've gotten is 110 for any appreciable reps.
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tonymctones
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« Reply #19 on: February 17, 2008, 09:24:52 PM »

that's good shit on the overheads with a DB. i think the best i've gotten is 110 for any appreciable reps.
thanks magoo for some reason my tri's have always been pretty strong
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tonymctones
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« Reply #20 on: February 17, 2008, 09:35:04 PM »

Back and Hams
I started off the week with back and hams so that I could get a day between deads and squats

Deadlifts
warm up
135x8
275x5

work sets
335x12
355x10
375x6 paused for 10 secs and got 2 more

Lying ham curls
120x12
125x10
130x8

Reverse grip pull downs on hammer strength machine
220x12
240x10
260x8 pretty shitty form(no spotter) kinda swung on the last 2 or 3 to get them down

seated ham curls

150x12
165x10
180x8

Dumbell rows
95x12
105x10
115x8

sit ups
3 sets of 20

Pull ups with body weight
13
11
9
8

leg raises
3 sets of 20

notes: even though i got a good pump and burn in my hams i need to start doing sl deads again but im lazy and dont want to drive to the other gym that has the platform
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tonymctones
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« Reply #21 on: February 18, 2008, 10:30:42 PM »

freakin fack somewhat of a shitty workout tonight

chest and calves

rotator cuff exercises

Incline Barbell bench
warm up
135x9
205x5
work sets
245x12
255x10 with a spot on the last one
265x6 with a spot on the last one

flat bench press on hammer strength machine
180x12
200x9
210x9 with a spot on the last one

Incline db flys
35x12
40x10
45x8

seated calf raises
45x20
90x15
125x12
135x10

flat bench db flys
40x12
45x10
50x8

standing calf raises
150x12
165x10
180x8 drop set of single leg calf raises with body weight 5 each leg

cardio
30mins on treadmill with 8 degree incline and 2.5 speed kept heart rate in the 140's to 150's

notes: I didnt eat alot of carbs today so maybe thats why i wasnt as strong as i felt i should have been, thinking about switching to a 4 day split
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« Reply #22 on: February 18, 2008, 10:34:22 PM »

strong fvcker for sure, wicked dips.
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tonymctones
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« Reply #23 on: February 18, 2008, 11:14:26 PM »

strong fvcker for sure, wicked dips.
thanks haider
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tonymctones
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« Reply #24 on: February 19, 2008, 10:36:08 PM »

quads and abs

Squats
warm up
135x8
225x5

work sets
295x12
315x10
325x8

hack squats
180x12
230x10
270x8

walking lunges
100x20x2

cable crunchs
120x20
120x15 dropped to 100x5
110x15 dropped to 90x5

leg lifts
3 sets of 20

notes: squats are sucking but still gaining a little weight and still going low down to the bottom of the rack. Definitly going heavier on the hacks next time
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