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tonymctones
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« Reply #350 on: May 07, 2009, 08:20:50 PM » |
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Lookin' good Tony!  thanks lori so what's with the black lucha librador mask ?
I got in a fight with a midget and after he got done kicking my ass he kicked dirt in my face...that little bastard. shoulders standing shoulder press with bb from mid chest 135x5x6 short breaks reverse flys on pec deck 50x15 60x12 70x10 Calve ext on leg press machine 210x15 250x12 290x10 15 mins on treadmill at 10 degree incline at 2.5 mph notes: Pretty worn out today worked 13 hours today in a warehouse with no A/C and with houston humidity. I kinda like the standing shoulder presses although its hard to go heavy i get a good pump all over my shoulders not just the front. My shoulders were kinda achy tonight b/c of work so no laterals again...weighed myself before going to the gym and i was 197.2 so hopefully ill be below 197 by sunday. |
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tonymctones
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« Reply #351 on: May 11, 2009, 03:31:01 PM » |
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chest
internal/external rotations
incline hammer strength press plate loaded
110x8
180x8
270x12
320x10
360x8 spot on the last 3
Cable flys
90x12
100x9
80x15
Standing calve ext
120x12
150x10
180x8
210x6
Cardio
30 mins on treadmill at 10 degree incline and 2.5 mph
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tonymctones
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« Reply #352 on: May 12, 2009, 03:51:31 PM » |
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Back
Deads
135x8
225x5
365x12
405x8
455x4
Nuetral grip pull ups
12
10
9
cardio
30 mins on treadmill at 10 degree incline at 2.5 mph
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tonymctones
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« Reply #353 on: May 13, 2009, 08:44:28 PM » |
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Shoulders
standing shoulder presses from mid chest
135x5
145x5
155x5
155x5
155x5
reverse flys on pec deck
70x15
80x12
90x10
100x8
Seated dips on machine
stackx12x3
shrugs with db
100x12
110x10
ball crunches super setted with db upright rows
3 sets of 20
22.5x15
30x12
32.5x12
Notes: I like the standing shoulder presses the weight felt pretty good, my right shoulder which is the bad one feels weird every now and again coming down but other then that good pump and my shoulders feel worked afterwards.
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tonymctones
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« Reply #354 on: May 18, 2009, 07:37:05 PM » |
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been working out i hit legs and arms last week i just didnt post the workouts nothing really to report so ill just start this week
Chest
Incline hs press
90x8
180x6
270x12
320x10
360x7 spot on the last 2 sigh its quite upsetting how nobody in my gym can get the concept of negatives...
cable flys
90x12
100x10
80x12
seated calve raises: pauses at top and bottom
45x15
90x12
115x10
Cardio
30 mins on tread mill mix of jogging and walking
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tonymctones
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« Reply #355 on: May 19, 2009, 08:19:29 PM » |
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Back
Deads
135x5
225x5
365x12
405x8
455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more
Hammer strength high rows(i think thats the name, kinda a mix between a pull down and a row the angle is like 45 degrees)
180x15
230x12
270x10
Seated overhand rows on machine
100x15
120x12
150x10
I kinda liked these the machine wasnt that smooth but i felt it pretty good across the traps and rear delts
Ball crunchs
3sets of 20
Cardio
30 mins on treadmill at 10 degree incline at 2.5 mph
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tonymctones
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« Reply #356 on: May 20, 2009, 02:31:13 PM » |
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Shoulders
Standing shoulder presses
95x5
135x5
145x5
155x5
155x5
155x5
Reverse flys on pec deck
70x15
80x12
90x10
100x8
Shrugs on smith
135x15
225x12
315x10
DB upright rows
30x15
40x12
50x8 my right shoulder popped a few times so i called it quits at 8
forearm curls
70x15
70x12
70x10
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Geo
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« Reply #357 on: May 20, 2009, 02:44:37 PM » |
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455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more
that's a good way to trash your lower back.... theres a reason why you could'nt pull those last 2 with the previous 3 in succession.... good strength none the less ! |
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tonymctones
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« Reply #358 on: May 20, 2009, 03:05:20 PM » |
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that's a good way to trash your lower back....
theres a reason why you could'nt pull those last 2 with the previous 3 in succession....
good strength none the less !
thanks geo is it b/c of my pussy hand strength??? or that im just a pussy  |
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Geo
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« Reply #359 on: May 20, 2009, 03:32:22 PM » |
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thanks geo is it b/c of my pussy hand strength??? or that im just a pussy go over to ironmind.com and pick up a captains of crush gripper... start with a 1.5 awesome tool to correct that fast... are you using chalk ? |
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tonymctones
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« Reply #360 on: May 20, 2009, 06:24:42 PM » |
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go over to ironmind.com and pick up a captains of crush gripper...
start with a 1.5
awesome tool to correct that fast...
are you using chalk ?
LOL and im using straps hahahahahah ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something. Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store. |
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Stubborn
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« Reply #361 on: May 20, 2009, 08:06:37 PM » |
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Best advice anyone can give for grip is to NEVER use straps unless absolutely necessary. Go without for as many reps as possible and then strap in and complete the set.
I do nothing else for my grip but that and I do pretty well. I also have smaller hands also.
You can get chalk at many sporting good stores.
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Geo
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« Reply #362 on: May 20, 2009, 09:24:13 PM » |
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LOL and im using straps hahahahahah
ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.
Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.
pretty sure you'd be surprised at how strong your grip strength is as soon as you get some chalk.... I know I was and then I got the grippers .... |
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ripitupbaby
Pros
Getbig V
Gender: 
Posts: 6990
2010 Olympia Pro Powerlifting Champ
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« Reply #363 on: May 21, 2009, 04:51:02 AM » |
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LOL and im using straps hahahahahah
ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.
Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.
You think YOUR hands are small? My hands are tiny! Grip strength work helps alot. I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it). |
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tonymctones
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« Reply #364 on: May 27, 2009, 08:29:04 PM » |
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You think YOUR hands are small? My hands are tiny! Grip strength work helps alot. I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it).
I used to do the pinch grip supersetted with wrist curls...ive always done more forearm work instead of grip work... Thanks for the advice guys Ive been working out but havent been logging them in, back in school again and it takes up a good amount of my time. Shoulders DB presses(first time ive done these in freaking ages) 45x8 Form was off a little this would come back to bite me in the ass later 75x12 85x10 95x6 definitely had 8 in me i went down for the 7th rep and the right db went one way and the left the other couldnt recover  Reverse flys on pec deck 80x12 90x10 100x8 120x6 Shrugs on smith 135x15 225x12 315x10 Crunchs on ball 3 sets of 20 db upright rows 40x12 50x10 60x6 Cardio: 30 mins on treadmill walking/jogging Notes: Damn impressed with the db presses i havent done those in probably over a year and my shoulder didnt bother very much at all... |
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tonymctones
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« Reply #365 on: June 01, 2009, 08:55:52 PM » |
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Decided to switch up the order of my routine to see if it makes a difference
Back
Deads
135x8
225x5
365x12
405x8
455x4 Iono what happend here my form was pretty damn good the first 2 work sets and this one i think i tried to start to fast and my ass jacked up before the weight which caused me to be more on my toes then the balls of my feet after that i was kinda screwed.
neutral grip pull ups
12
10
9
Seated overhand rows
150x12
170x10
190x8
ball crunches
20x3
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tonymctones
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« Reply #366 on: June 02, 2009, 03:28:11 PM » |
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shoulders DB shoulder presses 45x8 75x12 85x10 95x8 gotcha i knew i had it in me, my form was still a tad shakey, ill bump up to 100 next week Revers flys with DB lying on bench 15x15 20x15 20x15 Lateral raises on machine 95x15 105x12 115x10 DB upright rows 45x15 50x12 55x10 Notes: I know my shoulders getting better b/c a few months ago just the thought of doing shoulder presses with db never the less upright rows made my shoulder feel like it was going to dislocate. There is still the slightest bit of pain and rom issues but its gotten a lot better...Ill try and do some light cardio tonight after i get done studying. |
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tonymctones
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« Reply #367 on: June 03, 2009, 08:36:49 PM » |
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legs Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low 135x6 225x12 275x10 315x8 365x4 405x2 i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe  lying leg curls 115x12 125x10 135x8 Standing calf raises 150x12 180x10 210x6 dropped to 150x5 cardio stairmaster for 30 mins at level 6 ball crunchs 4 sets of 20...LOL i think i made the ball lop sided hahahah  |
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Stubborn
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« Reply #368 on: June 03, 2009, 10:52:17 PM » |
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ball crunchs
Sounds unpleasant. |
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burn2live
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« Reply #369 on: June 04, 2009, 03:31:10 AM » |
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legs Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low 135x6 225x12 275x10 315x8 365x4 405x2 i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe lying leg curls 115x12 125x10 135x8 Standing calf raises 150x12 180x10 210x6 dropped to 150x5 cardio stairmaster for 30 mins at level 6 ball crunchs 4 sets of 20...LOL i think i made the ball lop sided hahahah I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way |
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tonymctones
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« Reply #370 on: June 04, 2009, 08:16:36 AM » |
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Sounds unpleasant.
LOL...very much so I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way
thanks i kinda felt the same way afterwards about the speed, i think its much safer |
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Option D
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« Reply #371 on: June 04, 2009, 03:45:18 PM » |
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tonymctones
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« Reply #372 on: June 05, 2009, 07:02:16 PM » |
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screw that, steelers blow.... |
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tonymctones
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« Reply #373 on: June 05, 2009, 07:05:17 PM » |
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did chest yesterday nothing special but my chest is pretty sore today...
arms
preacher curls on machine
90x12
100x10
110x8
Close grip bench presses
135x8
205x12
225x10
245x8 pretty solid
DB hammer curls
55x12
60x10
65x8 form was not so solid here
Tricep push downs on dip machine
stack for 10 reps for 3 sets
decline DB curls
35x12
40x10
45x8
Reverse grip tricep ext.
150x15
180x12
200x10 dropped to 150x5
ball crunchs
4 sets of 20
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tonymctones
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« Reply #374 on: June 10, 2009, 07:49:30 PM » |
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back
deads
135x8
225x5
365x12
405x8 easy all the way through no break no regrip
455x5 rough as shit iono what changed from the 405 set to this one but man this was rough
pull ups neutral grip
12
10
10
seated rows overhand
190x12
230x10
250x8
crunchs
4 sets of 20
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