Tonys training log

[tonymctones]

Shoulders

Db shoulder presses
45x8
60x5
80x12
90x8
100x6 horrible form

reverse flys with db on bench
15x15
20x12
25x10
15x15

Lateral raises
100x15
110x12
120x10

Shrugs on smith
135x15
225x12
315x10

db upright rows
35x15
45x12
55x10

Iono what the deal was i just didnt feel that strong today  the db presses where pretty damn rough

[mass 04]

are those machine laterals or db's?

[tonymctones]

are those machine laterals or db's?

LOL machines i think if i tried that with db's my shoulders would dislocate hahahah

[tonymctones]

legs

squats
135x8
225x12
275x10
315x8
365x4
405x3

lying ham curls
115x12
125x10
135x8

calve extensions on leg press machine
190x15
230x12
270x10
310x8

cardio
30 mins on stairmaster at level 6

[tonymctones]

Chest

incline bb presses
135x8
185x12
205x10
225x8
245x6

incline db flys
35x12
45x10
55x8

flys on pec deck
120x15
140x12
160x10
180x8

pullovers
85x12
95x10

abs 4 sets of 20 crunchs on ball

[haider]

are those machine laterals or db's?

i think u may have him mixed up with thewickedtruth and his legendary lifts 

[tonymctones]

back

dead lifts
135x8
225x5
365x8
405x5
455x2
495x1 new PR was actually easier then i thought it would be.
hmmm kinda tweaked my back on the 455 set probably shouldnt have gone up to 495 but i just wanted to see if i could get it.

High rows on hammer strength machine
180x15
230x12
270x8

seated rows on machine overhand grip
190x15
230x12
270x10

reverse grip pull downs
190x12
210x10
225x8

ball crunchs
4 sets of 20

[tonymctones]

shoulders

seated military presses
135x12
165x10
185x8

reverse db flys on incline bench
15x15
20x12
25x10

lateral raises
90x15
115x12
130x10

shrugs on hammer strength machine
180x15
230x12
280x10

db upright rows
35x15
45x12
55x10

[davie]

Your chest work seems to be based more round flys, how you finding that? I ak as flys are the most natural thing for chest muscles to do, but not something thats always done alot of.

davie

[tonymctones]

Yo....

Back
reverse grip pull downs HS
180x12
220x10
240x8

Seated rows HS overhand
230x12
270x10
320x6 went to neutral grip for 2 more

Chins
12
10
8

Pull overs standing on a tower
70x10x3

Notes: My day back after about a week and a half off, felt like I was going to puke a few times during the workout my stomach has been messed up for a couple of days.

buddies and me are going to do a body fat competition starting the 4th based on the amount of body fat lost and the total percentage of body fat lost so hopefully Ill hit 10% or there about in a couple months.

[tonymctones]

Hey hey folks...Ok so Im back actually I never left but Im back making progress so Id figure Id keep track of it again. Ive been trying to lose some body fat Im down to about 193 or so at around 20% by the Navy circumference method. This is my main focus as of right now and Ill be trying to get down to around 10-15% while maintaning as much muscle and strength as possible with my ultimate goal being 180 at 10%. Ive actually gained strength in certain exercises and my arms have grown slightly up to about 17 1/4 cold. Hopefully Ill be able to keep that trend alive for the next couple months.

Chest

Incline BB press

135x8
135x5
225x12
245x10
265x6 almost got 7
My form was pretty good today

Incline DB flys
45x12
50x10
55x8

Weighted dips
80x12
100x10
125x6 crapppola wanted 8

flys on pec deck
120x12
160x10
200x8

[regmac]

Romo?

[tonymctones]

Romo?

LOL I thought you were a dallas fan? Romo is a decent qb I dont think he will take dallas to a superbowl and I think that your division could be tougher this year than last if the skins actually get an offense.

[ripitupbaby]

Welcome back! 

[tonymctones]

Welcome back! 

thanks rip I see you're still in full kick ass mode

[ripitupbaby]

thanks rip I see you're still in full kick ass mode

Gettin' there 

[tonymctones]

Gettin' there 

hahaha I saw those last 2 vids in your log and your making those guys working out behind you look like high school kids 

[tonymctones]

Legs

My back is still kinked up not real bad but bad enough to scare me away from squats Ive been doing leg presses since I jacked it up last time.

Leg presses on sled
270x15
450x12
540x10
630x8

Lying leg curls
115x12
125x10
135x8

Calf ext. on leg press machine
190x15
250x12
310x10

cardio
30 mins on treadmill at 10 degree incline and 2.5 mph

abs
3 sets of 20 on crunch machine

notes: Tired today I think the losing an hour is still kicking my butt...The cardio was fairly uninspired but this was the first time Id done cardio in 3 weeks so I was happy to just set aside time.

[tonymctones]

Arms

DB hammer curls straight out
50x12
55x10
60x8

Overhead tricep ext with db
105x12
110x10 was supposed to be 115 I grabbed the wrong db
120x10

Seated preacher curls on machine
110x12
120x10
130x6

DB kick backs
32.5x12
37.5x10
42.5x8

Standing curls on cable machine
70x12
80x10
90x6

Reverse grip tricep ext.
120x15
150x12
180x10
Dont normally do these but just kinda wanted to try something different today

20 mins of light cardio

[tonymctones]

shoulders

DB shoulder presses with bench slightly before vertical 2nd notch
50x8
80x12
90x10
100x7 drop set 75x5
Have been doing these on a bench that is slightly befor 90 degrees and I feel it alot more in my delts. 2nd week of being stuck at 100x7 my form was a tad off today the 80 set and the 90 set were fairly easy. Hopefully next week Ill get 8

Lateral raises with DB
32.5x12 seated
37.5x10 standing
40x8 standing dropped to 25x5

Revers flys on pec deck
120x12
140x12
160x10
180x8 dropped to 120x10

Upright rows with BB
95x12
115x10
135x8

Shrugs on smith
135x15
275x12
315x10
365x8
405x5 dropped to 225x10

abs
planks 1 min
leg raises 20
crunches 20

3 sets in order

[tonymctones]

Back

Reverse grip hammer strength pull downs
230x12
250x10
270x6 dropped to 230x5

Seated hammer strength rows nuetral grip
270x12
320x10
360x8

Pull downs
210x12
225x10
240x8

Tabata cardio
3 sets of up downs, 3 sets of jumping jacks, 1 set of high knees
20 secs all out exercises, 10 rest between sets....man im out of freaking shape lol

[tonymctones]

Chest

Incline BB presses
135x8
135x5
235x12
255x8
265x6

DB incline flys
45x12
50x10
55x8

weighted dips
80x12
100x10
125x8

flys on pec deck
140x12
180x10
220x8

crunches on machine
3 sets of 20

benchs sucked today my form wasnt as good as the last workout but still...I did go up a tad on the weight for the first 2 sets so maybe thats why.

Dips finally got 8 with 125 on the last set and it wasnt all to tough...I try to get 10 before bumping up to 135...3 45's baby!!!!!! wooohoooooo  this has long been a goal of mine and I think the losing weight is helping this

[tonymctones]

Legs

Seated Leg curls
Ill be damned if I dont remember the weight 
LOL reps were 12 10 8

wanted to switch it up a tad I have been doing leg presses for a while now so I decided to use this squat machine which is kinda like a hack squat.

90x8
270x12
360x10
450x8

Leg ext
100x12
130x12
160x10
190x10

standing calf ext
120x12
150x10
180x8

one legged standing body weight calf ext
3 sets of 10 each leg

cardio
25 mins of treadmill at 10 degree incline at 2.5 mph

I need to start doing cardio in the morning or something I have no motivation to work out and do cardio at 10 p.m.

[tonymctones]

Shoulders

DB shoulder press on full length bench 2nd notch
85x12
95x8
100x8 ugly ugly ugly form on the last 2 but its still an improvement the first time Ive gotten 8 with 100's in a while

DB lateral raises
30x12
32.5x10
35x8

Reverse flys on pec deck
120x12
140x10
160x8

Upright rows
115x12
135x10
145x7

Shrugs on smith machine
135x8
275x12
315x10
365x8
405x5 dropped to 315x5

Abs

circuit
planks 1 min
leg raises 20
crunchs 20

3 sets

[tonymctones]

Back

reverse grip pull downs HS machine
230x12
250x10
270x7

HS rows overhand
230x12
270x10
320x6 switched to nuetral grip got 2 more

chins
3 sets of 12

Seated cable rows
195x12
210x10
225x8