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tonymctones
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« on: February 04, 2008, 10:45:14 PM » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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good weights Tony.
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tonymctones
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« Reply #7 on: February 05, 2008, 07:43:48 PM » |
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good weights Tony.
thanks squad |
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tonymctones
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« Reply #8 on: February 05, 2008, 10:19:29 PM » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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 » |
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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  |
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tonymctones
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« Reply #17 on: February 14, 2008, 11:05:09 PM » |
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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 » |
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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 » |
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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 » |
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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 » |
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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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haider
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« Reply #22 on: February 18, 2008, 10:34:22 PM » |
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strong fvcker for sure, wicked dips.
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follow the arrows
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tonymctones
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« Reply #23 on: February 18, 2008, 11:14:26 PM » |
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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 » |
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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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