Tonys training log

[tonymctones]

dude, 325x8? shazam. that's NUTS. 

lol it aint no 405 but it'll do for now

Chest and calves

H-rolls
2 sets of 15 with 10lbs

Incline bb bench
135x5
185x4
225x12
245x10
255x8

Flat bb bench
135x5
235x12
255x9 spot on the last one
255x8 spot on the last one

Calf raises on a leg press machine: sled
270x12
360x16
450x12
540x10

Flat db flys
40x12
50x10
55x8

Seated calf raises
90x15
115x12
140x10

Incline db flys
40x12
45x10
50x8

Cable crunchs
100x20
110x20
110x20

Treadmill
20 mins at 9 degree incline at 2.5 mph

[MisterMagoo]

dude 325x8 is pretty harsh mang. no joke.

as always, badass inclining.

[tonymctones]

dude 325x8 is pretty harsh mang. no joke.

as always, badass inclining.

Thank you sir, i am getting a pretty nice squat bruise...lol nobody has to know its only from 325 though hahaha

Back
Deads over/over grip
135x5
225x4
335x12 - 10 and then had to regrip
405x8 - 6 and had to regrip
435x5 - 4 and had to regrip

Lat pulls
210x12
225x10
240x6

Rows on hammer strength machine over/over grip
200x12
220x10
230x8 dropped to 180 and got 8 more
Not great form here chest came off the pad on the last rep or two of each set

Reverse grip pulldowns on hammer strength machine
200x12
210x10
220x8

Notes: didnt have time to get in pull overs at the end but ill throw them in on chest day as a warm up.

[tonymctones]

shoulders, calves and cardio

H rolls supersetted with sit ups
2 sets of 15 with 10lbs
2 sets of 20

Shrugs on smith machine to warm up
135x15x2

Db shoulder presses
80x12
85x10
90x8

Reverse flys with DB
30x15
35x12
40x10

Lateral raises on machine
100x12
110x10
120x8

Calf extensions on leg press sled
360x20
360x18
450x15
540x12

shoulder press on hammer strength machine
240x12
280x10
300x8

Reverse flys on pec deck
100x15
120x12
140x10

Cardio
30 mins on treadmill on 10 degree incline at 2.5 mph

[tonymctones]

Bi's and tri's

DB Hammer curls
45x12
55x10
60x8

Standing Tricep extensions
150x12
180x10
190x8 dropped to 140 and got 5 more

Incline DB curls
35x12
40x10
45x8

Seated Dips on machine
stack for 3 sets of 15

Preacher curls on machine
125x12
140x8 dropped to 125 and got 2 more
130x6 dropped to 115 and got 2 more dropped to 85 and got 4 more

Incline BB tricep ext. with a camber bar
85x12
105x10
115x8

leg raises
25
25
20

[tonymctones]

quads and hams

squats
135x4
225x4
305x12
325x10
335x4 - ripped a good size hole in my shorts on this set I think that I could have gotten eight on this but i figured since I had more exercises to do and cardio that I would stop before I had a total blow out.

Lying ham curls
110x12
120x10
130x8

Leg extensions
130x12
150x10
170x8

Seated Leg curls
130x12
140x10
160x8

Cardio 20 mins on an eliptical and 10 mins on a stationary bike.\

Notes: I didnt get to do SLDL's but my back has been kinda kinked up so maybe its a good thing that i skipped them yesterday.

[tonymctones]

chest

h rolls
2 sets of 15 with 10lbs

flat bb bench
135x5
225x4
245x12
275x10 spot on the last one
275x8 spot on the last two

Incline BB bench
225x12
235x10 spot on the last two
235x8 spot on the last two

Incline DB flys
40x12
45x10
50x8

Standing cable flys
70x12
80x10
90x10

Notes: not my best workout tonight, had a friend who was trying to get into working out with me so I was showing him a chest/back workout and it took a little bit off not so much from the beches but the flys for sure and i was supposed to do calves, abs and cardio tonight but didnt get around to them but ill hit them tomorrow. Benching sucked ass tonight I was expecting to get up to 295 or so for 8 on flats b/c i was putting them first but iono what the deal was tonight i just didnt have it, but i do think i got 20 plus with 225 but ill try it mid next week and film it.

[thewickedtruth]

damn tony looking solid! what you think you're maxing at on that bench? By those numbers you should be middle 300's for sure! You're really putting in the work there stud! WTG man.

[tonymctones]

damn tony looking solid! what you think you're maxing at on that bench? By those numbers you should be middle 300's for sure! You're really putting in the work there stud! WTG man.

thanks mang, ya I would hope mid 300's but i havent gone over 300 in a while so I dont know how I would handle that much weight but ive been thinking about doing some heavy doubles or triples to get a better idea but I need my friend to spot me.

[thewickedtruth]

thanks mang, ya I would hope mid 300's but i havent gone over 300 in a while so I dont know how I would handle that much weight but ive been thinking about doing some heavy doubles or triples to get a better idea but I need my friend to spot me.

and that's exactly how you do it..

just work up some doubles after you feel you've warmed up right..

say do 135 for 10,225x6, 275x2, 300x2,310 or 315x2  and that should let you get a feel for weight JUST A LITTLE HEAVIER and not be way  out of your range!

and you're doing standing tricep extensions with 190lbs? fucking monster! 

[tonymctones]

and that's exactly how you do it..

just work up some doubles after you feel you've warmed up right..

say do 135 for 10,225x6, 275x2, 300x2,310 or 315x2  and that should let you get a feel for weight JUST A LITTLE HEAVIER and not be way  out of your range!

and you're doing standing tricep extensions with 190lbs? fucking monster! 

LOL, its on an easy machine youd probably be doing that shit with one arm lol. I think im gonna do that next chest workout to change it up a little and get used to heavier weights. thanks for the advice

[thewickedtruth]

LOL, its on an easy machine youd probably be doing that shit with one arm lol. I think im gonna do that next chest workout to change it up a little and get used to heavier weights. thanks for the advice

fixing to day..if you're doing that with a barbell you must have cupcakes for pecs if you're not already pressing 300lbs HAHA

[tonymctones]

fixing to day..if you're doing that with a barbell you must have cupcakes for pecs if you're not already pressing 300lbs HAHA

lol is that a good thing or a bad thing

Back
Deads
135x5
225x4
365x12
405x8
455x4

Reverse grip pulldowns on lat station
180x12
210x10
225x8

seated cable rows
210x12
225x10
240x8

Wide grip lat pulls supersetted with pullovers on standing tricep ext.
195x10x3
60x10x3

Notes: Got back up to 455 on deads but only got 4 next workout 465x4 will be my goal, i was gonna do bb rows and chins at the end instead of lat pulls but i was trying to get done early so i could meet up with some friends but they left without me anyway those fuckers

[MisterMagoo]

465x4 would be one fuck of a pull dude. it's rare to see anyone hit a good few reps with 405, remember.

that'd put your max at around 495, yah?

[tonymctones]

465x4 would be one fuck of a pull dude. it's rare to see anyone hit a good few reps with 405, remember.

that'd put your max at around 495, yah?

I would hope so but ive never pulled that much weight so I dont know how it would feel lol

[tonymctones]

Shoulders and calves

Shrugs on hammer strength machine
180x15
180x12

H rolls
2 sets of 12 with 10lbs

Seated Military press
155x12
185x10
195x8 got a spot on number 7

Reverse flys
35x15
40x12
45x10

Seated lateral raises on machine
100x12
110x10
120x8

Arnold presses
50x12
55x10
60x8

single arm reverse flys on cable machine
25x15
30x12
35x10

Seated calf raises on 45 degree sled
105x15
120x15
135x12
150x10
165x8 dropped to 120 and got 5 more

Leg raises:
25
25
20

Cardio: 30 mins on treadmill at 12 degree incline at 2.5 mph, different treadmill so the incline was more to get the same effect

Notes: thats the heaviest ive gone on military presses and they felt pretty good.

[MisterMagoo]

you guys and your "respectable shoulder presses" drive me nuts. 

[tonymctones]

you guys and your "respectable shoulder presses" drive me nuts. 

ehh not respectable just yet, im not even up to my body weight yet that pisses me off.

Bi's and Tri's

DB hammer curls
50x12
55x10
60x8

Standing Tricep ext with rope
150x12
180x10
200x8 with a spot on the last 2 and dropped to 140 and got 5 more

Incline DB curls
35x12
40x10
45x8

Seated Dips with a weight stack machine
3 sets of 15

Preacher curls on machine
125x12
135x10 spot on the last one
140x8 spot on the last 2

Incline behind the neck tricep ext with camber bar
95x12
115x10 spot on the last 2
115x8 negatives on the last 2

Notes: Had a buddy of mine working out with me today, my shoulders were a little stiff today not sore but just tight. I was originally gonna try my 225 bench for reps but i guess ill only get one maybe two attempts at that perhaps in 2 days will be the first one.

[MisterMagoo]

ehh not respectable just yet, im not even up to my body weight yet that pisses me off.

ahahaha, dude. if i can get more than 2-3 reps with my weight on seated militaries i would be SHOCKED. honestly if i could get even THAT many i'd be doing a little dance afterwards.

[tonymctones]

ahahaha, dude. if i can get more than 2-3 reps with my weight on seated militaries i would be SHOCKED. honestly if i could get even THAT many i'd be doing a little dance afterwards.

LOL

[tonymctones]

Quads and Hams

Leg presses
360x5
540x4
810x12
900x10
990x8

SLDL's
135x4
225x12
345x10
265x8

Leg extensions
130x12
150x10
170x8

lying ham curls
110x12
120x10 dropped to 100x2
120x7.5 dropped to 90x3

Notes: Thats actually heavier than Ive ever gone on the leg presses by 40lbs and also on the SLDL's by 10lbs. The leg presses did have a good number of pauses up top probably 3 or 4 a setm the SLDL's didnt feel bad at all i think it was more the endurance than the weight...gonna shoot for 315x8 by the end of august.

[MisterMagoo]

SLDL's
135x4
225x12
345x10
265x8

Leg extensions
130x12
150x10
170x8

lying ham curls
110x12
120x10 dropped to 100x2
120x7.5 dropped to 90x3

Notes: Thats actually heavier than Ive ever gone on the leg presses by 40lbs and also on the SLDL's by 10lbs. The leg presses did have a good number of pauses up top probably 3 or 4 a setm the SLDL's didnt feel bad at all i think it was more the endurance than the weight...gonna shoot for 315x8 by the end of august.

did you mean 245x10 on the SLDLs? cause i almost shit a brick at 345x10 until you said 315x8 is your goal. i've done 315x6 belted before and let me say it made me nervous for my hammies.

[tonymctones]

did you mean 245x10 on the SLDLs? cause i almost shit a brick at 345x10 until you said 315x8 is your goal. i've done 315x6 belted before and let me say it made me nervous for my hammies.

LOL hahahah ya i meant 245x10...lol Ya i think 345 would kill me right now, im not sure what would go first my back or my hammies.

[tonymctones]

Chest and calves

Flat BB bench press
135x5
225x4
245x12
265x10
275x8
315x2 nice and slow i got the first one with very little problem the second had to get a small spot at the sticking point

notes: not lift off no spot on all the sets except the 315 one

Incline DB presses to change up the routine a little, form was a little off but felt good.
95x11 my right tricep started to give mid set, iono why this tends to happen but its always the right one.
95x10
105x8 felt great probably could have gone to 115's or even 120's

Calf extensions on leg press sled
360x18
450x15 paused for a few seconds and got 3 more
450x12 paused for a few seconds and got 3 more
450x10 paused for a few seconds and got 5 more

Incline DB flys
40x15
45x12
50x10

Flat DB flys
50x12
55x10
60x8 did a set of 10 dips right after kinda hurt the shoulders so i stopped

Notes: Ive been experimenting with my grip on benchs and i think ive found what I like my hands are to small to do the thumbs over but i do like the thumbs on the bar rather than around the bar. Im sure I could have got at least 20 reps with 225 tonight but ill try tomorrow morning.

[tonymctones]

Back

Deads
135x4
225x4
365x12
415x8 regripped at 6
465x4 regripped at 3

Reverse grip pull downs
200x12
220x10
240x8

BB rows
185x12
195x10
205x8

Lat pulls supersetted with pullovers on tricep ext.
200x12
210x10
220x8

60x12
60x12
60x12

leg raises
3 sets of 25