Tonys training log

[thewickedtruth]

yeah, if you don't get back in there, you might only be deadlifting 700 pounds!

sarcastic bastard! 

[tonymctones]

yeah, if you don't get back in there, you might only be deadlifting 700 pounds!

LOL God forbid...

Bi's and Tri's

Preacher curls on a weight stack machine
130x12
145x10
155x8

Weighted Dips
45x5
90x12
100x10
110x8

Incline DB curls
35x12
40x10
45x8

Close grip incline BB press
145x12
165x10
175x8

Hammer curls with DB's
45x12
50x10
55x8

Standing tricep ext with rope
150x12
170x10
180x8 dropped to 140x5 dropped to 100x5

Notes: I cant remember what i used on the preacher curl machine before as I havent used it in a while but I think im up on that machine. The close grips however are pretty rough and no spotter blows i really wanted 185x8 today but i dont think i could have got it. The standing tri ext. were pretty rough too i wanted to get 190x8 but again probably wouldnt have been able to get it yet. On the up side the Dips were pretty good ill go up next workout and my elbows which used to hurt in 2 or 3 places all over now only hurt slightly in one place on my right elbow. Good pumps all around though

[MisterMagoo]

dude, you are a fucking MANIAC with those dips. i almost killed myself with 75, i can't even imagine a 110! 

[mass 04]

good numbers Tony.

[tonymctones]

Thanks for the support guys

[tonymctones]

Honestly probably the worst workout ive ever had or at least that i can remember. I went out last night and ended up getting way to drunk and definitly felt it today.

Back

situps: 3 sets of 20

Deadlifts
135x5
225x4
375x9 or 10 I lost count
425x6
455x3

Reverse grip pull downs on hammer strength
220x12
240x10
260x8

Cable rows
210x12
225x10
240x8

Notes: I felt pretty bad today most likely b/c of the drinking and i smoked 2 cigarettes last night so my throat felt like shit today. (Im a jackass for drinking so much last night) I probably should have waited till tomorrow to get in the gym but i figured if i got there id be ok. I actually had been psyching myself out of the deads thinking about how heavy 455/465 which was what i was going for this week for 5 was going to be...shitty i know, my form was off shit just didnt feel right today. Again my grip was bad more so today than usual but it hinders my back workouts, i think im gonna get a pair of the grips or something that i can use to help out my grip. Fack me man im gonna try and get a good nights sleep tonight and get in chest with my friend tomorrow.

[PANDAEMONIUM]

i smoked 2 cigarettes last night so my throat felt like shit today.

You f'n pussy, smoke a pack a day and you won't have that problem   Seriously, good job on your lifting.  You look like you're progressing well.  Keep at it.

[mass 04]

don't worry man, everyone has a bad w/o now and again. It's good to get shitface and bang some bar sluts every once and a while.

[tonymctones]

You f'n pussy, smoke a pack a day and you won't have that problem   Seriously, good job on your lifting.  You look like you're progressing well.  Keep at it.

Haha, thanks bro

[tonymctones]

don't worry man, everyone has a bad w/o now and again. It's good to get shitface and bang some bar sluts every once and a while.

hahaha lol ya it is but the hang overs are horrible now that i only drink like once every 2 weeks or so

[tonymctones]

Alright so im sure the smoking, not sleeping, being outside all contributed to it but I have a sinus infection now. Shouldnt be to bad b/c i think I caught it early but at the least ill be out for a few days. It seems like ive been sick alot lately, maybe i should start on a multi vitamin.

[MisterMagoo]

you know i hear smoking and not sleeping can have negative effects on one's exercise program. haven't been able to put my finger on WHY, but it's something to keep in mind.

 

and yes a multi is a good idea.

[thewickedtruth]

haha smoked two fags and are bitching! makes me glad I stick to cigars HAHA!


nice work man..good lord! And yeah a bad day makes you appreciate the good days taht much more! Sometimes those baddays are what we need to keep us in perspective.

[tonymctones]

you know i hear smoking and not sleeping can have negative effects on one's exercise program. haven't been able to put my finger on WHY, but it's something to keep in mind.

 

and yes a multi is a good idea.

LOL you are a sarcastic bastard;D

haha smoked two fags and are bitching! makes me glad I stick to cigars HAHA!


nice work man..good lord! And yeah a bad day makes you appreciate the good days taht much more! Sometimes those baddays are what we need to keep us in perspective.

Wicked are you from across the pond? LOL, You have no idea how incredible queer that sounds.
Your right Im already pumped about deads again cant wait to get back in there...I had been making real good progress so I guess I was do to hit a wall sometime, not for long though 495 is mine in no time

[MisterMagoo]

495's all in your head dude. once you get it once it'll turn into easy pie.

[tonymctones]

Finally got back into it, but im still not 100%

Back

Reverse grip pull downs on hammer strength
230x12
250x10
270x6

Rows on hammer strength with an overhand grip
180x12
200x10
210x8

Lat pulls supersetted with pullovers on tricep ext. station
195x10
195x10
195x10

70x10
60x10
50x10

[tonymctones]

ehhhh bad workout tonight

Chest

H rolls
2 sets of 15 with 10lb db

Incline BB presses
225x12
245x10
255x6

Seated calf raises
45x20
90x15
115x12
115x10 with a pause at top and at bottom

Seated flys on pec deck
120x15
160x12
180x10

20 mins on treadmill at 8 degree incline and 2.5 speed

Notes: got shakey after my second set of inclines and started to feel weak all over Felt a little better half way through the walking

[MisterMagoo]

i need to borrow some of that incline pressing strength. that's good stuff, mang.

[thewickedtruth]

no shit man tony is getting strong fuckin QUICK! 

[tonymctones]

i appreciate it guys one of these days ill be as strong as you bastards 
 
so i have been working out but usually just 2 or 3 exercises b/c my endurance was way down b/c of my sinus infection but today i got my first full workout and other than sweating like a stuck pig felt good.

back

deads
135x5
225x4
315x12
365x8
405x6

reverse grip pull downs on hammer strength machine
200x12
230x10
250x8

hammer strength rows
180x12
200x10
220x8

pull overs on a tricep ext. the hard one
60x12
70x10
80x8

Cardio: 20 mins of stairmaster on level 5

Notes: Im gonna switch up the order of my workouts so i can go through 5 days without a break hopefully...I did skip out on my lat pulls but i was running short of time.

[MisterMagoo]

that's some solid fucking pulling dude. 405x6 is absolutely nothing to sneeze at.

[tonymctones]

that's some solid fucking pulling dude. 405x6 is absolutely nothing to sneeze at.

not to bad, they felt solid too but it sucks b/c before i got sick my heavest was 455x5 so im still a ways away from that but ehh...

Shoulders and calves

H rolls super setted with sit ups
10 lbs for 15 reps for 2 sets
20 reps for 2 sets of situps

shrugs on smith machine just to warm up the shoulders a little more
135x15x2

DB shoulder press
75x12
85x10
90x8

Reverse flys with DB
25x15
30x12
35x10

Lat raises on machine
100x12
110x10
120x8

Calf ext on leg press sled
270x20
360x16
450x13
530x10

Reverse flys supersetted with front shoulder raises with 45lb plate
90x15
100x12
120x12

45lbsx12x3

cardio 20 mins of treadmill at 9 degree incline at 2.4 mph

[tonymctones]

Arms

Leg raises:
25
20
20

Db hammer curls
45x12
50x10
60x8

Standing tricep ext on easy machine:
150x12
170x10
190x7 dropped to 140 and got 5 more

Incline DB curls
35x12
40x10
45x8

Seated dips on machine
3 sets of the stack im not sure how much it is for 15 a piece

Bent over Db single arm curls
25x15
35x12
40x10

Incline overhead tricep ext. with a cambered bar
75x12
95x10
115x7  I went for 8 but couldnt get it up

Notes: pretty good workout good pump in both bi's and tri's might be b/c jamie eason was there today...lol shes fuking hot man.

On a workout related note i need to find a better way to get the bar off me when doing the incline overheads, on the first set I brought it down to my chest and then my lap and rolled it over my nuts...lol took a min or two to recover from that. But my elbows didnt hurt to bad but we will have to see how they feel tomorrow.

[tonymctones]

Quads and Hams

Squats
135x4
225x4
295x12
315x10
325x8

SLDL's
205x12
225x10
245x8

Lying Ham Curls
100x12
110x10
125x8

Leg extensions
130x12
140x10
150x10

Notes: The squats were rough my form was off and for some reason I wasnt able to balance the weight all that well today I honestly thought about giving up during my second and third set but Im glad I didnt. I kinda wanted to do hacks instead of leg extensions but I got a real good pump in my quads and felt it real good while doing them so I guess its a push.

[MisterMagoo]

dude, 325x8? shazam. that's NUTS.