Author Topic: Tonys training log (Read 87100 times)

ripitupbaby · « **Reply #325 on:** April 17, 2009, 05:14:37 AM »

Quote from: Geo on April 16, 2009, 11:58:51 PM

good work on the lifts....

you can probably guess what I think about your camera skillz (or lack there of)

Good stuff tony!

tonymctones · « **Reply #326 on:** April 17, 2009, 12:40:52 PM »

LOL thanks rip, thanks geo...ya my skills definitly need some improvement ill try and improve for the deadlift vid.

tonymctones · « **Reply #327 on:** April 18, 2009, 03:30:13 PM »

Arms

Hammer curls DB to the front
50x12
55x10
60x8

Close grip bench presses
135x15
185x12
225x10
245x6 probably could have gotten 8 but no spotter and i didnt really want to push my shoulder

Incline Db curls
37.5x12
42.5x9
Preacher curl hands outside elbows, 90x8

DB kick backs
30x12
35x10
40x8

Decline Db curls
35x12
40x10
45x8

Reverse grip tricep ext.
150x12
170x10
190x8

burn2live · « **Reply #328 on:** April 18, 2009, 04:43:08 PM »

Nice squat, like lift4size said. Get those hips down and keep the head a little higher. Letting the upper body drop a bit gives the false perception of depth. Was reading about this the other day. Looks like you have some serious calves on the go as well man. Nice work!

tonymctones · « **Reply #329 on:** April 19, 2009, 01:53:27 AM »

Quote from: burn2live on April 18, 2009, 04:43:08 PM

Nice squat, like lift4size said. Get those hips down and keep the head a little higher. Letting the upper body drop a bit gives the false perception of depth. Was reading about this the other day. Looks like you have some serious calves on the go as well man. Nice work!

Thanks brosky

ya i honestly think thats why i lean over so much b/c i feel like im getting down there even though im not, im glad i video'd myself b/c now i will definitly look up and stick my chest out more...really i watched those vids and thought i needed to start hitting my calves again

Stubborn · « **Reply #330 on:** April 20, 2009, 12:49:56 PM »

Lower the weight on box squats, they are supposed to be harder so it makes sense, right? You may widen your stance on these too.

Also just envision yourself from the side, play the rep out in your head before you come off the box.

Its just about being aware of what you're doing rather than getting through by any means.

Not that Im a big proponent of thinking while lifting.

tonymctones · « **Reply #331 on:** April 20, 2009, 06:20:53 PM »

Quote from: Lift4Size on April 20, 2009, 12:49:56 PM

Lower the weight on box squats, they are supposed to be harder so it makes sense, right? You may widen your stance on these too.

Also just envision yourself from the side, play the rep out in your head before you come off the box.

Its just about being aware of what you're doing rather than getting through by any means.

Not that Im a big proponent of thinking while lifting.

whats the benefits of box squats just curious is it a form thing or does it work on some part of the squat? do you actually sit or just touch and go?

tonymctones · « **Reply #332 on:** April 20, 2009, 08:43:55 PM »

Chest and calves

Incline Hammer strength press
90x8
180x8
270x12
320x10
360x7.45 dropped to 320x5 well i went for it honestly i think i might have been able to squek it out by my shoulders didnt feel all that great so i stopped

Cable Flys
90x12
100x10
110x7 dropped to 80x5

Standing calf raises
90x15
120x11
150x10

Crunches on ball
3 sets of 20 i freaking hate abs

Notes: didnt do to much today was gonna try flat bench just for reps but didnt want to push my shoulder to much so i stopped. Ill probably throw in some dips on shoulder day to compensate.

Stubborn · « **Reply #333 on:** April 21, 2009, 08:15:46 AM »

Quote from: tonymctones on April 20, 2009, 06:20:53 PM

whats the benefits of box squats just curious is it a form thing or does it work on some part of the squat? do you actually sit or just touch and go?

Box squats have many benefits. They help you with form and depth as well as explosiveness. You can change the height of the box week to week as well. Typically people will use 3 heights; parallel, couple inches below, and couple inches above parallel. If you have no boxes or step platforms you can use stacked plates or a bench as the box.

Heres the form:
-Get a comfortable stance and make sure the box is in line with your heels. (Not the heel of your shoe but your foot.)
-Push your hips back while keeping your back as straight up as possible.
-Sit but do not let all tension loose. Its a quick pause.
-BURST UP as hard as you can focussing on pushing the hips through. (Picture a rope pulling your waist directly in front of you.)

Start on a high box and work your way down. Its a great exercise for many reasons. Give it a try!

tonymctones · « **Reply #334 on:** April 21, 2009, 08:49:46 AM »

Quote from: Lift4Size on April 21, 2009, 08:15:46 AM

Box squats have many benefits. They help you with form and depth as well as explosiveness. You can change the height of the box week to week as well. Typically people will use 3 heights; parallel, couple inches below, and couple inches above parallel. If you have no boxes or step platforms you can use stacked plates or a bench as the box.

Heres the form:
-Get a comfortable stance and make sure the box is in line with your heels. (Not the heel of your shoe but your foot.)
-Push your hips back while keeping your back as straight up as possible.
-Sit but do not let all tension loose. Its a quick pause.
-BURST UP as hard as you can focussing on pushing the hips through. (Picture a rope pulling your waist directly in front of you.)

Start on a high box and work your way down. Its a great exercise for many reasons. Give it a try!

sweat thanks lift ill try that this week

tonymctones · « **Reply #335 on:** April 21, 2009, 03:31:06 PM »

Back

Deads
135x8
225x4
365x11
405x7
425x5

Reverse grip pull downs on HS machine
200x12
230x10
250x8

Cable rows neutral grip
225x12
240x10
255x8

Standing pull overs with cable
60x12
70x10
80x8

Notes: forgot my camera today but ill get a vid next back workout, deads were pretty rough but doable

tonymctones · « **Reply #336 on:** April 27, 2009, 03:14:00 PM »

I got a small sinus infection im pretty much over it now and on top of that had to help a friend move and attend a bachelor party so i missed my leg and arm workouts last week.

Chest
Incline Hammer Strength Bench
90x10
180x6
270x12
320x10
360x6.5 dropped to 320x3 dropped to 270x5

Cable flys
90x12
100x10
110x7

Standing calve raises
90x15
120x12
150x10
180x8

2 sets of 30 push ups

Cardio
20 mins of stairmaster at level 5
20 mins of treadmill at 11 degree incline and 2.5mph

weight:200

shit sucks I tried to do good but with the bachelor party and the drinking it was pretty bad.

tonymctones · « **Reply #337 on:** April 28, 2009, 05:34:40 PM »

Back: NARF forgot the camera again

Deads
135x5
225x5
365x12
405x8
445x5 BOOYAH LOL well its progress anyway still a little ways from where i was but its progress.

Reverse grip pull downs hammer strength machine
180x12
230x10
250x8

Cable rows
225x12
240x10
255x8

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

Notes: felt pretty good on the deads today but by the time i got to cable rows i was worn out. Skipped the pullovers b/c i was worn out and there was no open bench to do them on.

tonymctones · « **Reply #338 on:** April 29, 2009, 01:07:38 PM »

Shoulders

Smith machine shoulder press
135x15
185x12
205x10
225x6

Standing BB shoulder presses in power rack
135
5 sets of 5

Reverse flys on pec deck
40x15
50x15
60x15
70x15

Shrugs with DB
100x12
110x10
120x8

ball crunches
30
25
25 have a i mentioned i hate doing abs?

Notes: Kinda wanted to switch it up today b/c i hit a sticking spot on the smith presses a little closer grip and went a little deeper today. The standing presses were tough but not to hard but by the 5th set i was ready to be done with them. No lateral raises today iono i felt like i got a decent work out from the shoulder presses.

Geo · « **Reply #339 on:** April 29, 2009, 02:48:51 PM »

Quote from: tonymctones on April 28, 2009, 05:34:40 PM

Deads

365x12
405x8
445x5 BOOYAH LOL well its progress anyway still a little ways from where i was but its progress.

take away 7 of those reps @ 365 and 3 of those reps @ 405, and you're probably looking @ 5 reps @ 455 for a couple sets !

good strength on those lifts though, but don't empty your tank before you get to your targeted heavy sets

tonymctones · « **Reply #340 on:** April 30, 2009, 06:35:39 PM »

Quote from: Geo on April 29, 2009, 02:48:51 PM

take away 7 of those reps @ 365 and 3 of those reps @ 405, and you're probably looking @ 5 reps @ 455 for a couple sets !

good strength on those lifts though, but don't empty your tank before you get to your targeted heavy sets

LOL that is cutting back for me i used to do 12, 10, 8...but i agree i would be able to go much heavier just doesnt feel right without a set of 12 in there somewhere.

Legs

Squats
135x5
135x5
225x12
275x10
315x8
365x3
405x1

CRAPPPPPY, bad form i couldnt get down low today and i kept bending over a lot shitty performance today i called it after this ill do calves sat.

cardio
20 mins on stairmaster at level 5 had to cut it short a little tonight so i could catch the rockets game.

tonymctones · « **Reply #341 on:** May 01, 2009, 08:37:04 PM »

Arms

Hammer curls DB
50x12
55x10
60x8

Close grip bench presses
205x12
225x10
245x8 solid no spot

Preacher curls elbows inside of wrists
70x12
80x10
90x8

Standing push downs on machine
280x12
315x10
315x10

Decline db curls
30x12
35x10
40x8

Reverse grip tricep ext.
150x12
170x10
190x8

Cardio
30 mins on eliptical

Notes: felt pretty good today rest between sets was cut down a bit on most exercises...jamie eason was there again

im suprised my weights didnt go up

Stubborn · « **Reply #342 on:** May 01, 2009, 11:44:23 PM »

Quote from: tonymctones on May 01, 2009, 08:37:04 PM

Standing push downs on machine
280x12
315x10
315x10

WTF kind of pushdown machine has 315lbs on it!? I use that much on pulldowns.

tonymctones · « **Reply #343 on:** May 01, 2009, 11:49:26 PM »

Quote from: Lift4Size on May 01, 2009, 11:44:23 PM

WTF kind of pushdown machine has 315lbs on it!? I use that much on pulldowns.

LOL damn your fuking beast i cant get past like 255 or so im my pull down machines

Its actually a stack loaded dip machine but i put a camber bar for cables across the handles and stand facing it and push down...I cant seem to use cables for this exercise b/c the cable saws into my neck and i cant really use alot of weight b/c i cant get the bar into position for some reason. Somebody needs to design a new one kinda like the way i do them now.

Stubborn · « **Reply #344 on:** May 02, 2009, 09:18:39 AM »

I see. I thought maybe you had triceps like Popeye has forearms.

tonymctones · « **Reply #345 on:** May 03, 2009, 02:50:15 AM »

Quote from: Lift4Size on May 02, 2009, 09:18:39 AM

I see. I thought maybe you had triceps like Popeye has forearms.

LOL hhahahaha i wish

tonymctones · « **Reply #346 on:** May 04, 2009, 08:15:16 PM »

Chest

Incline presses on hammer strength machine, different one then normal
90x10
225x6
275x12
315x10
345x6 dropped to 315x3 dropped to 225x5

Flys on pec deck
90x15
120x12
160x10
200x8

Notes: shitty ass workout tonight had to help a friend move a desk that ended up being a desk, table, leather chair, and 3 file cabinets...Hadnt eating in a few hours so i was hungry tired and pissed...LOL

Heres a picture from sunday im gonna try and post one every monday to track my progress on my diet

about 197 or so here

tonymctones · « **Reply #347 on:** May 06, 2009, 09:47:36 PM »

Back

Deads
135x8
225x5
365x12
405x8
455x4

Nuetral grip pull ups
12
10
8

cardio
30 mins on stairmaster on level 6

ripitupbaby · « **Reply #348 on:** May 07, 2009, 05:10:28 AM »

Lookin' good Tony!

Geo · « **Reply #349 on:** May 07, 2009, 05:40:25 PM »

so what's with the black lucha librador mask ?