Tonys training log

[MisterMagoo]

feel free to gloat, you're out-pulling me now. At least for the time being!

[tonymctones]

feel free to gloat, you're out-pulling me now. At least for the time being!

lol no fvcking way!!! get yo ass in gear j/king, lol the 4th rep today was pretty shakey and i dont mean like i almost didnt get it up although i almost didnt but i mean physically I was shaking...lol

[MisterMagoo]

lol no fvcking way!!! get yo ass in gear j/king, lol the 4th rep today was pretty shakey and i dont mean like i almost didnt get it up although i almost didnt but i mean physically I was shaking...lol

my deadlift has been in the shitter lately. some days i'm on my game, but aside from once in a while when i abruptly get a 515 pull i've just been awful.

[tonymctones]

my deadlift has been in the shitter lately. some days i'm on my game, but aside from once in a while when i abruptly get a 515 pull i've just been awful.

well shoot id be damn happy with 515

Shoulders

shrugs on hammer strength machine
180x15
230x12

Military presses
135x5
175x12
185x10 spot on the last 1
195x8 spot on the last 2

Reverse flys with DB
35x15
40x12
45x10

Lateral raises on machine
105x12
115x10
125x8

Arnold presses
55x12
60x10
65x8

Single arm reverse flys with cable
30x12
40x10
50x8

seated calf raises
45x12
90x12
135x12

45 Degree incline calf raises
120x12
135x12
150x12
165x8

Sit ups
3 sets of 20

Cardio
treadmill for 36 mins on 10 degree incline at 2.6

Notes: the shoulder presses didnt feel that great today, I only did one set of H rolls before hand so maybe thats why but it felt like there wasnt a comfortable angle to bring the weight down for my left shoulder if that makes sense...kinda sucks b/c i was stoked about last weeks shoulder workout, but i think i went up on reverse flys and i know i went up on lat raises so i guess its a wash.

[MisterMagoo]

that's a fuckton of shoulder work mang. wicked smacked me upside the head for overdoing it, maybe he can chime in.

great work on the presses though. i don't think i've ever hit 185x10 on militaries.

[tonymctones]

that's a fuckton of shoulder work mang. wicked smacked me upside the head for overdoing it, maybe he can chime in.

great work on the presses though. i don't think i've ever hit 185x10 on militaries.

ya i was thinking today during the workout man this is alot of work i thought about maybe adding in a fourth set of militaries instead of doing arnold presses, ive never done reverse flys of any kind up until about 6 months ago so i do more for those b/c they really lag...I actually think that may be a reason for my shoulder problems that ive had.

[tonymctones]

bi's and tri's

DB Hammer curls
50x12
55x10
60x8

Standing tricep ext with rope
160x12
180x10
200x8 dropped to 140 and got 5 more

Db incline curls
35x12
40x10
47.5x8

Incline tricep ext. with camber bar
85x12
105x10
115x8 got a spot on the last one

preacher curls on machine
130x12
140x10
150x8 got a spot on the last one dropped to 105 and got 5 more

dips on machine
stack for 4 sets of 15 a piece

[MisterMagoo]

ya i was thinking today during the workout man this is alot of work i thought about maybe adding in a fourth set of militaries instead of doing arnold presses, ive never done reverse flys of any kind up until about 6 months ago so i do more for those b/c they really lag...I actually think that may be a reason for my shoulder problems that ive had.

i've noticed, no joke, that back work takes care of my rear delts for the most part and pressing doesn't leave my side delts lacking. on top of that, for some reason high-rep bicep works gives me crazy shoulder pumps.

[tonymctones]

i've noticed, no joke, that back work takes care of my rear delts for the most part and pressing doesn't leave my side delts lacking. on top of that, for some reason high-rep bicep works gives me crazy shoulder pumps.

ya my lateral delts seem to not need as much work as my front or rear delts. Id still probably keep the rear delt exercises for now but maybe add in another one or two sets of military press of 3 or 4 reps and cut out the arnold presses. ya my incline db curls for some reason hit my shoulders as well.

Legs

leg press
360x5
630x4
810x12
900x10
990x8 spot on the last one

SLDL'S
135x5
245x12
265x8
275x8

Leg extensions
150x12
170x10
180x8

Lying leg curls
100x12
110x10
120x8

Notes: for some reason yesterday and today my knees were giving me a little bit of pain, i did 30mins of cardio on the treadmill last night so maybe that didnt help.

[tonymctones]

chest and calves

H rolls
10lbs 2 sets of 12

bb bench
135x5
225x4
255x12
275x10
285x8
315x4 iono how many i got by myself at least 2 im pretty sure but my spotter kept his hands on the entire time so i couldnt tell if he was helping or not.

Standing calf ext on smith machine on blocks
135x15
185x12
225x10
275x8

Incline db press
95x12
105x10
110x8

Flat db flys supersetted with single leg calf ext on blocks holding a db
50x12
55x10
60x10

35x12
40x10
45x8

Incline cable fly's
60x12
70x10
80x8

notes: shoulders felt a little tender during the flats not bad but i noticed a little stiffness and slight pain.
no spot no lift offs on any of the sets except the 315 again, i probably could have gone to 295 on the last set and been ok. The db inclines were good my form is still a little off i think i could have gotten 10 on the last set if i had better form.

[PANDAEMONIUM]

Great work on your benching.  Just curious as to why you pre-exhaust with sub-300 poundages?  I haven't read your entire log, but have you tried limiting your reps in those sets to no more than 5, or even less, to save more gas for your top set at 315 or higher?  But again, great work.

[tonymctones]

Great work on your benching.  Just curious as to why you pre-exhaust with sub-300 poundages?  I haven't read your entire log, but have you tried limiting your reps in those sets to no more than 5, or even less, to save more gas for your top set at 315 or higher?  But again, great work.

thanks brosky, ahhh ive just started going heavier in the last 2 weeks or so just to see where i stand strength wise these days. The last set is just for fun lol...i kinda wanna see how heavy i can go id like to get up to a 405 max but its not my priority but you never know that might change.

[PANDAEMONIUM]

thanks brosky, ahhh ive just started going heavier in the last 2 weeks or so just to see where i stand strength wise these days. The last set is just for fun lol...i kinda wanna see how heavy i can go id like to get up to a 405 max but its not my priority but you never know that might change.

Sounds great.  With a few weeks worth of lower rep training to reorientate your CNS, etc. I'd bet you could be pushing 350 for a good set of 3, maybe more.  It's always hard to predict since everyone's different.

What's your current BW?

[tonymctones]

Sounds great.  With a few weeks worth of lower rep training to reorientate your CNS, etc. I'd bet you could be pushing 350 for a good set of 3, maybe more.  It's always hard to predict since everyone's different.

What's your current BW?

man i dont think ive ever even unracked 350...lol my bw is 205 right now and coming down well it was but ive been eating bad the last 2 days. cardio tomorrow though so gotta get back on track

[PANDAEMONIUM]

man i dont think ive ever even unracked 350...lol my bw is 205 right now and coming down well it was but ive been eating bad the last 2 days. cardio tomorrow though so gotta get back on track

Dang, if you're only 205 then my boy Magoo better get to it and up his bench!

Try 350...but work up to it gradually.  I think you'll be surprised in how quickly it will come for 1, and then more, reps.  If you can high-rep 275 after high-repping 255 (I'm getting that from your log), then it's just a matter of getting your body used to higher weights and lower reps--which won't be hard, because it's not like you're struggling with 5 reps on 275.  Just some words of encouragement.

[tonymctones]

Dang, if you're only 205 then my boy Magoo better get to it and up his bench!

Try 350...but work up to it gradually.  I think you'll be surprised in how quickly it will come for 1, and then more, reps.  If you can high-rep 275 after high-repping 255 (I'm getting that from your log), then it's just a matter of getting your body used to higher weights and lower reps--which won't be hard, because it's not like you're struggling with 5 reps on 275.  Just some words of encouragement.

cooool ya thanks for the advice and encouragement ill definetly try and work my way to 350 maybe go to 335 next workout and try and get 1-3 reps

[tonymctones]

ehhhhh not the best workout tonight

back

deads
135x5
225x4
375x12
425x8
465x4 got 3 and had to regrip...fuck fuck fuckity fuck fuck fuck...FUCKKKK i really wanted 5 on this, i think if I could get 4 before regripping id be ok but once i set the bar down man im only good for one more shakey rep.

Reverse grip pull downs on lat station
210x12
225x10
240x8

DB rows
90x12
100x10
110x8

lat pulls supersetted with standing straight arm pullovers
210x12
225x10
240x8

60x10x3

Notes: my back seems to be the only body part that is stagnant right now...I dont mind not going up on deads if im going up on another exercise but shits just not happening right now. Iono maybe taking a week off would help or switching up the routine for the next workout. i probably should have taken an extra day off as i was feeling kinda beat today.

[tonymctones]

shoulders and calves

H rolls
2 sets of 12 with 10lbs...lol i bet i look funny over there with those 10 pounders but i gotta say my shoulders are probably in the best condition pain wise in over 2 or 3 yrs now...shit is awesome props to wicked for bringing this to my attention.

military press on smith machine: pretty busy tonight and shit i didnt get there till 9 or so only one seated bench so I decided to use the smith
135x5
185x12
205x10
225x8
felt pretty good even though all they have is a full bench and i cant look up or ill hit my chin with the fvckin bar, some what impressed some what not...225 sounds good to me but its counterweighted so who knows how much it really is.

reverse flys
40x12
45x10
50x8
nice form paused at the bottom as to not swing as much probably could have gone 15,12,10

Lateral raises on machine
110x12
120x10
130x8
definitely going up next workout

Calf ext on leg press (sled)
360x15 paused and got 3 more
450x12 paused and got 3 more
540x10 paused and got 2 more
630x8 paused and got 2 more

Shoulder presses on machine palms facing each other about shoulder with apart
145x12
160x10
200x8
supersetted these with shrugs on smith machine

225x12
275x12
315x10

bent over single arm reverse flys on cable station
40x12
50x6 dropped to 40x4

Cardio
30 mins on treadmill at 9 degree incline for 30 mins

Notes: still alot of shoulder work i think iono shit seems to fly by time wise i get through this workout probably in less time than any others. seeing good results i think its hard to measure shoulders in any quantifiable way other than strength.

[tonymctones]

arms

DB hammer curls
50x12
55x10
60x8 dropped to 35x5

Standing tricep ext. with rope
160x12
180x10
200x8 dropped to 150x5

Incline DB curls
40x12
45x10
50x6 paused for 10 secs and got 2 more

Incline tricep ext with camber bar
95x12
105x10
115x8 kinda turned into tricep presses on the last 2, no spotter today

Preacher curls on machine
130x12
140x10
150x6 paused and got 1 more dropped to 110 got 3 more

Dips on machine
stack for 4 sets of 15

Notes: kinda wrenched my neck on the incline curls, feels like i pinched a nerve on the right side. This used to happen quite a bit when i did behind the neck military presses probably b/c i was holding my breath and straining really hard.

[MisterMagoo]

hahahaha gayer than "arms day"

sorry man, i had to. 

[tonymctones]

hahahaha gayer than "arms day"

sorry man, i had to. 

lol

[tonymctones]

Quads and hams

shitty workout I did them yesterday and didnt get to the gym till about 11 30

Leg presses
810x12
900x10
980x8

SLDL'S
245x10
265x10
275x8

cardio for 30 mins on treadmill at 10 degree incline at 10mph

Notes: went out to eat with some friends at pappadouxe or however you spell it and ate my ass off, i was full even after the shitty workout and cardio.

[SpeedDemon]

Bench is coming back around again. You ready to put in some work on that PR bro??

You got it in you man. drop the reps and watch those pounds climb.

[tonymctones]

Bench is coming back around again. You ready to put in some work on that PR bro??

You got it in you man. drop the reps and watch those pounds climb.

ya, i should have dropped the reps but i was still able to go up on weight for reps

Chest

H rolls
2 sets of 12 with 10lbs

Flat BB bench
135x5
225x4
275x12
285x10
295x8 got a spot on the 8th rep and got a lift off
315x2 really suprised i needed a spot on both, i went down really slow on the first rep b/c of my shoulder and i think that got me.

Incline DB presses
85x12
95x10
105x9 or 10 i cant remember

Flat DB flys
50x12
55x10
60x8

Incline Flys with cables
60x12
70x10
80x8

Notes: wasnt really feeling it today, shoulders didnt hurt but couldnt find a comfortable angle to bring the weight done on without my right shoulder feeling like it was grinding I wanted to go 315x3 and then go 330x1 but it didnt happen...got a fuked up toe infection kinda like a ingrown toe nail but on the side of the nail thats so fukin painful i cant sleep with covers on it so i didnt do calves today.

[MisterMagoo]

295x8's pretty damn beastly dude. you're progressing like crazy.