Author Topic: Tonys training log (Read 87769 times)

tonymctones · « **Reply #250 on:** January 26, 2009, 12:15:24 PM »

Legs

Leg press
270x8
540x8
720x12
810x10
900x8
990x6

Lying leg curls
100x12
120x10
140x6 dropped to 120x2

Calf ext. on 45 degree machine toes pointed out.
70x15
100x12
115x10
130x8
150x8 toes straight on this set

Notes: I always thought that toes pointed out for calf raises worked the inside of the calf and toes pointed in worked the outside of the calf but for some reason for me it seems to be opposite, iono? Didnt do leg ext. today my legs where pretty fried and my knees where still a little stiff.

tonymctones · « **Reply #251 on:** January 27, 2009, 08:15:51 PM »

Arms

Hrolls
5x15x3

Hammer curls with DB
55x12
60x10
70x6 dropped to 55x5

tricep pushdowns with lat bar
100x12
120x10
140x8
Didnt feel to good first time really trying these and the cable is a thin piece of cable rapped in rubber about an inch wide that felt like it was sawing my neck in two and the cable sits about eye level for me(i know im a short fuker) so i cant see really being able to get up to a good weight and still getting it down into position.

Single arm preacher curls on machine
45x12
60x10
70x5 dropped to 50x3

Close grip bench press on machine(got a camber bar for cables and put it across the handles)
200x12
230x10
250x8
Felt great i saw a guy doing this tonight and thought id give it a try only problem is that the weight only goes up to 250.

Incline DB curls
35x12
40x10
45x8

Reverse grip tricep ext.
120x15
150x12
170x10

DB wrist curls
35x12
40x10
45x8

Notes: YEEEAAAAA went through the entire workout without any elbow pain. I like the close grips with the machine i think ill keep that and try and find a way to make the pushdowns work as well. I was going to do cardio and i really needed too as i havent done any in about a week or so but my mp3 player was out of batteries so SHAFT.

tonymctones · « **Reply #252 on:** January 29, 2009, 02:25:47 PM »

Chest

Incline press on hammer strength machine plate loaded
180x12
230x10
270x8

Flys
60x12
70x10
80x8

Bench press on machine
250x12x4

Notes: shoulder didnt feel good at all today started warming up with DBs but felt like it wasnt worth the risk of going with them so i went with the HS machine.

The BEAST · « **Reply #253 on:** January 29, 2009, 02:42:11 PM »

have you tried the msm?

tonymctones · « **Reply #254 on:** January 29, 2009, 03:01:34 PM »

Quote from: The BEAST on January 29, 2009, 02:42:11 PM

have you tried the msm?

noooo, im going to the store tonight to get some groceries so im gonna pick some up then you think regular brand you would pick up at kroger would be ok or would you recommend a certain brand?

The BEAST · « **Reply #255 on:** January 29, 2009, 04:44:28 PM »

that should be ok

tonymctones · « **Reply #256 on:** January 30, 2009, 06:57:39 PM »

ok got the glucosamine and msm but im an idiot and got the hcl i still need to go get msm by itself and when i do that ill get the other form of glucosamine and give this to my mom b/c she uses it for her RA.

Back
DB rows
100x10
115x10
120x10

High rows on hammer strength machine
180x12
220x10
270x8

Calf ext on leg press machine
130x15
170x15
210x12
250x10
290x10

Seated cable rows
195x12
225x10
240x8

Notes: not the best work out tried to limit exercises that might hurt my shoulder

tonymctones · « **Reply #257 on:** February 02, 2009, 09:44:24 AM »

Shoulders

Shoulder press on hammer strength - weight stack
280x12
300x10
310x12

Lateral raises with DB
15x20
20x15
25x12

Rows with external rotation
20x15
25x12
30x10

Legs
Leg press
270x6
540x6
810x12
900x10
990x7

Lying ham curls
100x12
120x10
140x8

Leg ext
100x15
130x12
160x10

Calf ext 45 degree angle toes pointed in
105x15
120x12
135x10
150x10 toes pointed straight for this set.

tonymctones · « **Reply #258 on:** February 02, 2009, 09:48:51 PM »

Arms

Hammer curls w/ DB strict form
55x12
60x10
65x8

Standing Tricep Ext with rope
160x12
180x10
200x8 dropped to 160x5

Single arm preacher curls on machine
50x12
60x10
70x5 dropped to 50x5

Close grip bench presses on machine
250x12x3 (250 is as high as it goes but damn it was actually pretty heavy tonight for some reason)

Incline DB curls
35x12
40x10
45x8

Reverse grip tricep ext.
140x15
160x12
180x8

Reverse grip forearm curls
30x12x3

cardio
30 mins on stairmaster at level 6

tonymctones · « **Reply #259 on:** February 04, 2009, 09:17:20 PM »

chest

Incline bench on hammer strength machine plate loaded
90x8
230x12
270x10
310x5 dropped to 180x5

Cable Flys
80x12
90x10
100x8

Dips feet straight
15x3 sets

Notes: Shoulder felt pretty good but i took some advil before i went and worked out. I probably could have gotten away with DB's but figured I would not push it and send my shoulder back into pain for tonight. Usually a little bit of pain at the end of the fly motion the last 2 or 3 inches where my hands are coming together and there wasnt much pain tonight still sucks ass to not be able to bench though.

tonymctones · « **Reply #260 on:** February 04, 2009, 10:52:30 PM »

Quote from: The BEAST on February 04, 2009, 09:58:48 PM

get that shoulder fixed! It just makes me nervous that you are going to make it worse by not taking care of it.

here is a great video

Sweet ASSSSS

at the rate your going your gonna pass me up in a few weeks.

The BEAST · « **Reply #261 on:** February 05, 2009, 09:44:22 AM »

shit that wasn't the video i meant to post and I just saw it now...ugh I am going to delete it. I might love self promotion but not that much!

this is the video I meant to post I just didn't check it after

tonymctones · « **Reply #262 on:** February 05, 2009, 05:02:05 PM »

Quote from: The BEAST on February 05, 2009, 09:44:22 AM

shit that wasn't the video i meant to post and I just saw it now...ugh I am going to delete it. I might love self promotion but not that much!

this is the video I meant to post I just didn't check it after

LOL thats alright now when i post on my thread i can see your vid its win win...hhahaha poor little fella serves his foot right though trying to horn in on his bone...little bastard

tonymctones · « **Reply #263 on:** February 05, 2009, 05:10:46 PM »

Quote from: The_Leafy_Bug on February 05, 2009, 10:40:17 AM

Im sure you did

this isnt the board for trolling bro and especially not on my thread i havent had a negative comment on here and would like to keep it that way unless you have something to say about my training.

tonymctones · « **Reply #264 on:** February 09, 2009, 08:16:28 PM »

Back

BB rows over hand grip
45x8
135x6
185x12
205x10
225x8

DB rows
100x12
110x10
120x10

Sit ups
3 sets of 20 reps

Reverse grip pull downs on lat pull station supersetted with standing pull overs with cable
185x12
200x10
215x8

60x10x3

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

Notes: pretty embarressed about the weight on the bb rows Ive never been strong with those but still crappy. As always i forget how hard they are in general cardio wise made me realize im in horrible shape fitness wise and really need to step up the cardio i can get out of breath so easy these days its stupid.

tonymctones · « **Reply #265 on:** February 10, 2009, 08:14:00 PM »

Chest

DB incline press
35x8
65x6
100x12
110x10
120x6 crappy form here i was shooting for 8 but my form was off.

Cable flies on free motion machine
80x12
90x10
100x8

Notes: CRAP i forgot to do calves...Shoulder felt pretty good tonight i think limiting the DB's seemed to help i think im going to go with machines for a while and see if it helps I went to do dips but shoulder didnt feel right so i stopped.

tonymctones · « **Reply #266 on:** February 11, 2009, 08:16:59 PM »

Shoulders

Shoulder press on machine
145x12
160x10
175x8

Lateral raises with DB
20x15
25x12
30x10

Single arm reverse flys with cables
10x15
12.5x12
15x10

Shoulder raises with palms up on cables
25x15
35x15
45x15

tonymctones · « **Reply #267 on:** February 13, 2009, 08:05:52 PM »

did 30 mins of stairmaster yesterday at level 6

Arms
Incline DB curls
40x12
45x10
50x8 last 3 where rest pause

Overhead tricep ext with cable/rope
140x15
160x12
190x10

Single arm preacher curls on machine
50x12
60x10
70x8

Close grip bench presses on machine
210x12
230x12
250x12

Hammer curls with DB
45x12
50x10
55x8

Reverse grip tricep ext.
140x15
160x12
180x10

tonymctones · « **Reply #268 on:** February 15, 2009, 01:13:21 PM »

Legs
Hack squats on 45 degree angle sled
90x8
180x12
270x10
320x6

Calf ext on leg press sled
360x15
450x12
540x10
540x10

lying ham curls
100x12
115x10
130x8

Cardio: 36 mins divided into 6 mins of running followed by 2 mins of walking sets

tonymctones · « **Reply #269 on:** February 17, 2009, 09:13:17 PM »

Back

BB rows
135x5
135x5
205x12
225x10
245x8

DB rows
100x12
110x10
120x10

Underhand grip pulldowns supersetted with pullovers on machine
180x12
195x10
210x8

60x10x3

Notes: BB rows felt better today my form was alot better this time around.

tonymctones · « **Reply #270 on:** February 18, 2009, 08:40:26 PM »

Shoulders

Shoulder press on hammer strength machine/stack
270x12
290x10
310x10

Lateral raises with DB
25x12
30x10
35x10

Reverse flys with cables single arm
15x12
20x12
25x12

Shoulder raises with cables
40x12
45x10
50x8

Shrugs on smith
225x12
275x10
315x8
405x5

Cardio
30 mins on stairmaster at level 6

tonymctones · « **Reply #271 on:** February 19, 2009, 08:16:46 PM »

Chest

Incline bench on hammer strength plate loaded machine
90x8
180x12
230x10
270x8
290x6

Cable flys
80x12
90x10
100x8

Incline sit ups
3 sets of 20

tonymctones · « **Reply #272 on:** February 21, 2009, 01:37:28 PM »

Arms

Hammer curls with DB
60x10
65x8
70x6

Close grip bench on machine
205x12
220x10
235x10

Incline Db curls
35x12
40x10
45x8

Standing tricep ext with rope
160x12
180x10
200x8

Single arm preacher curls with db
25x12
30x10
35x8

Reverse grip tricep ext
130x15
160x12
180x10

tonymctones · « **Reply #273 on:** February 23, 2009, 07:34:08 PM »

Back

BB rows
135x6
135x5
215x12
235x10
255x8 slight pause at 5

Cable rows
190x12
220x10
240x8

Pretty tired tonight but i felt like i got a good workout even though i cut the work out a little short.

tonymctones · « **Reply #274 on:** February 24, 2009, 07:29:12 PM »

Chest

Internal/External Rotations
30lbs for the internal and 25 for the external 2 sets of 20 for each.

Incline Hammer strength press plate loaded
90x8
180x8
230x12
270x10
320x9.5 went for the 10th one and definitly could have gotten it but my shoulder kinda slipped out of form and didnt feel like pushing it. This was a different machine then i normally use this one sits you straight up where as the other one youre at a slight angle.

Cable Flys
90x12
100x10
110x4 dropped to 100x3

sit ups on incline
3 sets of 20

Dips
2 sets of 12

Cardio
30 mins on stairmaster at level 6 about 300 calories.

Notes: I did a set of incline BB presses with 135 just b/c i wanted to see how it felt and it was real busy tonight. It felt pretty good my range of motion is coming back i can actually touch the bar to my chest now with only a little discomfort.