Tonys training log

[tonymctones]

Shoulders

Shoulder press on HS machine

270x12
290x10
310x8

Lateral raises with DB
22.5x15
27.5x12
32.5x10

Single arm reverse flys
20x15
25x12
30x10

Shrugs on smith
275x12
315x10
365x8

Shoulder raises with db palms up
20x12
25x12
30x10

[tonymctones]

Legs

Hack squats on machine plate loaded
270x12
450x10
630x8 hands on knees last rep or two at the very bottom  i always hate doing that shit but i would have definitly got stuck down there otherwise.

Calf ext on leg press sled
360x15
450x12
540x10
630x8
630x10

Lying ham curls
110x12
120x10
130x8

Leg ext
130x12
160x10
180x8

[tonymctones]

Chest

Incline press on plate loaded hammer strength
90x8
180x6
250x12
290x10
320x8
360x6 had a spot on this set

Flys on pec deck
90x8
100x12
120x12
140x10

Standing calf raises on smith
135x12
225x12
315x10

[tonymctones]

shoulders

shoulder press on hammer strength machine stack
100x8
140x6
270x12
290x10
310x8

Lateral raises with db
25x12
30x10
35x8

Shoulder raises w/palms up
40x12
50x10
60x8

Shrugs
135x8
225x15
275x12
315x10

Cardio
25 mins of jogging/walking

Notes: I used a little different form with the shrugs, instead of my arms straight elbows locked they where slighty flared out to the side and slightly bent it felt pretty good. Took out the reverse flys b/c i think the overhand bb rows do a good job of hitting them and the flys movement causes a little discomfort.

[tonymctones]

Back

BB rows
45x8
135x6
225x12
245x10
255x8

Cable rows
205x12
225x10
245x8

Pull ups
overhandx8
neutralx7
overhandx6/neutralx4

Pullovers
80x12
90x10

Situps supersetted with wrist curls
20x3 sets
55x15x3

[ripitupbaby]

Good job maintaining consistency with your training Tony, that's one of the hardest parts!   

[tonymctones]

Good job maintaining consistency with your training Tony, that's one of the hardest parts!   

Thanks rip it was a little tough there for a while with not making any gains and my shoulder but i think ive found exercises i can live with and im now ready to start making gains again.

[tonymctones]

Legs

Standing hack squats on machine feet close together
90x8
270x15
450x12
630x8 pretty rough on this set

Leg curls
115x12
130x10
140x8

Calf ext on leg press machine stack loaded(to lazy to load up plates  )
130x15
170x12
205x10
235x10

Leg ext.
145x12
175x10
205x8

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

[tonymctones]

Arms

Hammer curls Db
55x12
60x10
65x8

Close grip bench press on machine
210x12
220x10
230x8

Incline Db curls
35x12
40x10
45x8

Standing tricep ext with rope
160x12
180x10
200x10

Single arm preacher curl on machine
45x12
50x10
60x8 negatives on last 2 reps

Reverse grip tricep ext.
130x15
160x12
180x10

Forearm curls
65x15
75x12
85x10 

planks
3x1 min

[tonymctones]

Chest

Incline HS press plate loaded
90x6
180x6
270x12
320x10
360x7 went for 8 and failed

Cable flys
80x12
90x10
100x8

Notes: Worked all day and didnt eat much, i had the shakes tonight for some reason probably b/c i hadnt ate much was supposed to do cardio and calfs tonight but i blew them off i tried flat bench on a machine and it didnt feel good so i just said screw it.

[tonymctones]

Shoulders

Shoulder press on smith machine counter weighted
135x8
185x12
205x10
225x8

Lateral Raises with Db
25x15
30x12
35x10

Shoulder raises with palms up DB's
25x15
30x12
35x10

Shrugs on smith
135x8
315x12
365x10
405x6

[tonymctones]

Back

Deads
135x8
225x5
315x12
365x10
405x8

Seated cable rows
210x12
225x10
240x8

Pull ups
overhandx8
neutralx8
overhandx8

Pullovers
85x12
90x10

Notes: First time for deads in a few months weight seemed pretty light all in all after the 365 set i really wanted to try a single of 495 but figured id put it off for a week or so. Pull ups felt ok a little rough on the shoulder the first set but by the third felt good.

[Stubborn]

When can we expect your pullup contest entry?

[tonymctones]

When can we expect your pullup contest entry?

LOL im gonna enter after seeing walls vid i know i wont win but hey its all in fun Ill try and get one early next week or maybe this weekend. dont expect more the 15 or so and thats if im lucky.

[Stubborn]

LOL im gonna enter after seeing walls vid i know i wont win but hey its all in fun Ill try and get one early next week or maybe this weekend. dont expect more the 15 or so and thats if im lucky.

Its all good. You stand to win something being as only a few people are entering. Good Luck!

[tonymctones]

Its all good. You stand to win something being as only a few people are entering. Good Luck!

ya im looking forward to it, thanks brosky

[tonymctones]

Legs

Hacks squats on machine
270x8
360x12
450x10
540x8

Leg ext.
140x12
175x10
205x8

Lying leg curls
125x12
135x10
145x8

Calf ext on leg press machine
230x12
270x10
3100x8

Cardio
30 mins on stairmaster at level 9

Crunchs
4 sets of 20

[tonymctones]

Arms

Db hammer curls
60x12
65x10
70x8 not the best form

Standing tricep ext. with rope
160x12
180x10
200x8

Db incline curls
35x12
40x10
47.2x8

Close grip bench on machine
210x12
220x12
230x12

Single arm preacher curl on machine
45x12
50x10
60x8

Standing tricep push downs on dip machine put a bar across it
270x12
330x12
330x12

Forearm curls
65x15
85x12
95x6 dropped to 65 and got 6 more

Notes: a special thanks to jamie eason who came in the last part of my workout and gave me that extra motivation to finish strong 

[tonymctones]

Chest

Internal/external rotations

Incline hammer strength press plate loaded
160x8
180x6
270x12
320x10
360x6 dropped to 320x5

Cable flys
160x15
200x10
220x8

seated calf raises
45x15
90x12
125x10
155x8 dropped to 90x8

Cardio
20 mins running on treadmill

crunchs
4 sets
30
25
20
20

Notes: starting to carb cycle so im trying to spread my carbs out over the entire day only had about 30 before my work out and i was a little out of it not sure if that was it or not.

[tonymctones]

Back

deads
135x6
225x5
365x10
405x7
455x3 ARGGGGHHHHH WTF last work out i got 405x8 last set this shit iono whats going on

Pull ups
over hand
2 sets of 10
neutral
1 set of 10

BB rows
135x6
185x12
225x10
235x8 Didnt know how heavy this would be b/c ive never done them with deads so started with 185 and it was pretty light.

DB pull overs
95x12
105x9

Notes: Iono i wasnt really feeling it today so maybe that was it but last workout the deads felt great this one not so much, its crap i tell you. Id really like to do rack pulls b/c those seemed to get my weight up when i got stuck last time but that means a 30 min drive to the other gym.

[Option D]

You strong as a muthafucka

[tonymctones]

You strong as a muthafucka

na, ive seen pics of you i know we fuk about and call each other names "little man" but youre a big bastard you gotta be stong fuck.

[tonymctones]

Shoulders
Smith machine shoulder presses
135x8
135x6
195x12
215x10
235x8 had a spot on this so im not sure how many i got on my own

Lateral Raises
25x15
30x12
35x10

Shoulder raises with cables palms up
40x15
45x12
50x10

Db shrugs
100x12
110x10
120x8

cardio
stairmaster for 20 mins at level 6
10 mins interval jogging

[burn2live]

Doing well. Strong as fook

[tonymctones]

Doing well. Strong as fook

thanks mang