Tonys training log

[tonymctones]

ok been training just havent had the chance to write it out
feb 21st
shoulders
db presses
75x12
80x10
85x8
all pretty easy all straight through no pausing, form was a little off

reverse flys
30x12
35x10
40x8

lateral raises
30x12
35x10
40x8

shoulder raises
35x12
40x10
42.5x8

reverse flys on pec deck
90x12
100x10
120x8

[tonymctones]

bi's and tris

hammer curls
45x12
50x10
55x8

overhead tricep ext with db
105x12
115x10
120x8

preacher curls on hammer strength machine
90x12
100x6 paused for 10 secs and got 2 more
100x6 dropped to 55 and got 5 more

weighted dips
90x12
100x10
110x8

standing db curls supersetted with standing tricep extensions with rope
30x12
35x10
40x8

120x12
150x10
160x8 dropped to 120 got 5 dropped to 90 got 5

notes: elbows hurt during the overheads and my right elbow hurt during the preacher curls, might try switching up exercises to help them out

[MisterMagoo]

good shit on the shoulder presses, man. maybe if you didn't do the small increments you'd be pushing more, you know? like do 75x6 instead of 80x10, you'd probably be hitting the 90s.

[tonymctones]

thanks magoo ya man i think im gonna start spreading it out a little bit and maybe doing a set of 4 or so on heavy exercises like deads and squats,I used to get 90's for 8 a while ago and am trying to work my way back up, it sucks loosing strength 

[MisterMagoo]

thanks magoo ya man i think im gonna start spreading it out a little bit and maybe doing a set of 4 or so on heavy exercises like deads and squats,I used to get 90's for 8 a while ago and am trying to work my way back up, it sucks loosing strength 

lol, that's why i have such a hard time dieting. it ain't dedication, it's that losing strength pisses me off so much.

[tonymctones]

I took a few days off to let me elbows recover as they were feeling a bit tender.

Back

deads
warm ups
135x5
225x5
work sets
315x12
365x8
405x4 im sure i could have got one more if i had regripped

reverse pull downs on hammer strength
220x12
240x10
260x8 pretty crappy form on the last 2 reps

cable rows: ya ya ya i know im a pussy
215x12
240x10
255x8

sit ups: 3 sets of 20

chins
12
10
9
9

notes: my elbows still feel a bit weird, I played a few rounds of golf and my right elbow is kinda funky. I really wasnt in the workout tonight, but I figured that i ought to get back in the groove before i got stuck sitting on my ass. Ill be up to 495x5 in no time bitches I know thats not alot of weight for yall but still
My eatings been pretty shitty as it always is when im not lifting I probably weigh around 210 right now.

[MisterMagoo]

495x5 on the deadlift is better than, i'd say, 98% of getbig. no joke. it is NOT OFTEN you see someone repping 5 plates on the deadlift, unless you go to a serious PL gym. at my gym there are only two people capable of getting more than my 3 reps with it, and both of those guys are freaks (one being the 20 year old terror no one believes me about).

[tonymctones]

495x5 on the deadlift is better than, i'd say, 98% of getbig. no joke. it is NOT OFTEN you see someone repping 5 plates on the deadlift, unless you go to a serious PL gym. at my gym there are only two people capable of getting more than my 3 reps with it, and both of those guys are freaks (one being the 20 year old terror no one believes me about).

gezzz 20 yrs old the kids gonna be a beast when he gets around 30 or so if he keeps lifting. Ya an old gym i used to work at had a few guys that probably could although i only ever saw one of them actually do 5 plates a side and come to think about it that was the only time i ever saw him deadlift. It'll take me a few months but thats my new goal. I have this crazy thought in my head to dead 3 times my body weight lol i dont know how long that will take but it would be cool

[tonymctones]

chest and calves
Incline bb
225x12
245x10
255x8

Seated calf raises
45x20
90x15
115x12
140x10

Flat DB presses
95x12
105x10
110x8 I accidently grabbed one 105 and one 110, i know im a jackass

Incline db flys
30x12
35x10
40x8
 
Cardio
About an hour or so of basketball, I know this isnt precise but shit was rough i havent played basketball in 5 yrs or so and im gonna be sore as shit tomorrow.

Notes: the inclines were tough but i got through them without a spotter so next workout ill bump up to 265 for the 3rd set, I had to cut my workout a little short b/c everyone was waiting for me to play basketball, I missed out on flat db flys, pull overs and one more calf exercise. Ill try and add one more calf day in this week and through pull overs in there somewhere.

[tonymctones]

quads and hams

squats
warm up
135x5
225x5
work sets
295x12
315x10
325x8

Lying ham curls
90x12
110x10
125x8

hack squats all the way to the bottom
90x12
180x10
230x8

stiff legged dead lifts: I finally broke down and built a platform out of the things they use for step class
135x12
185x10
225x8

Notes:gonna be sore as shit tomorrow in the hams, Squats were pretty good and I used strict form gonna go up a little next time on the squats and hacks.

[tonymctones]

shoulders and cardio

DB shoulder presses
75x12
80x10
85x8

reverse flys with DB's
30x12
35x10
40x8

Lateral Raises with DB's
30x12
35x10
37.5x6 dropped to 25 for 4 more

shoulder raises with barbell
40x12
50x10
60x8

Reverse flys on pec deck machine
100x12
120x10
140x8

lateral raises on machine
100x12
110x10
120x8

Leg Raises
3 sets of 20

Cardio: 30 mins on treadmill at 9 degree incline at a speed of 2.4 kept my heart rate around 140 to 150

[tonymctones]

Mother fukin GRRRR, lol getting stronger and it feels good

Bi's and Tri's

Hammer curls
45x12
50x10
55x8

Overhead tricep extensions with DB
105x12
115x10
120x10

Preacher Curls on hammer strength machine
90x12
100x8 dropped to 90 and got 2 more
100x6 dropped to 90 and got 2 more

Weighted dips
90x12
100x10
115x8

Standing DB curls super setted with Standing Tricep extensions with a rope
40x12 -- 130x12
45x10 -- 160x10
50x8 dropped to 35 and got 5 hammer curls -- 180x8 dropped to 150 and got 5 more

Notes: elbow still hurt on the overheads and the preacher curls but not as much as last time. Preacher curls seem to be the only exercise im struggleing in, I might put them first next workout. I honestly think I can go 10lbs or more heavier on the dips, Its that first rep of each set thats tough after that I can crank them out pretty easy. I think im gonna change the last bi exercise to maybe more of an isolation exercise, maybe hanging arm curls or seated incline curls. Any suggestions on another exercise would be appreciated. FUCK ME I FORGOT TO DO FOREARMS!!!!!!!!!!!!

Almost forgot my weight was 207 today a little higher but ive been eating more, it was 214 at the gym but i ate alot today and i think the scales a little off. I gotta get my diet back on track

[MisterMagoo]

that's pretty nuts on the dips, dude. i never really do them with weights, now i'm tempted to try.

if your elbows hurt from the extensions, stop doing them. do some inclines with a close-grip, it helped me big time.

[tonymctones]

that's pretty nuts on the dips, dude. i never really do them with weights, now i'm tempted to try.

if your elbows hurt from the extensions, stop doing them. do some inclines with a close-grip, it helped me big time.

Thanks magoo ya when my dad had me working out when i was younger he had me doing these so ive always done weighted dips, ya i was gonna do incline ext. last workout but forgot to, im gonna change it up i think. Do the vid of the db snatches that would be crazy to see

[MisterMagoo]

Thanks magoo ya when my dad had me working out when i was younger he had me doing these so ive always done weighted dips, ya i was gonna do incline ext. last workout but forgot to, im gonna change it up i think. Do the vid of the db snatches that would be crazy to see

i actually just meant regular old incline close-grip bench. do sets of 12 and your triceps will just blow up. it's good if skullcrushers and the like kill your elbows.

yeah, i'll be taping that monday. wish me luck. 

[tonymctones]

Cool thanks magoo im gonna try the incline close grip this week, Ya bro good luck you got that shit.

Back

Deadlifts
335x12
375x10
425x5 hit my groove on this set, good form and I had a good rythem going

reverse grip pull downs on hammer strength
220x12
240x10
260x8

seated cable rows
210x12
245x10
255x8

pull ups
12
10
8

pull overs
80x12
90x10

cardio: about an hour of basketball

[tonymctones]

Chest

Rotator cuff rotations
Internal and External: 2 sets of 20 for each arm

Incline BB Bench press
warm ups
135x8
185x5

work sets
235x12
255x10
265x7 I didnt have a spotter, I think i could have got one more but rep number 7's form got away from me and took a little while to get up and I felt boderline on one more rep.

Flat BB Bench press
warm up
135x5
225x5

work sets
245x12
265x10 got a spot on the last rep
275x8 Got 5 and did negatives on the last 3

Incline DB flys
40x12
45x10
50x8

Flat DB flys
45x12
50x10
52.5x8

Notes: Man Im damn near positive that I could have gotten 8 on the last set of Inclines if my form was better on the 7th rep. My form was pretty shitty on the flat bb but i havent done them in a few weeks but ill be doing them more from now on. This is the first time ive done DB flys on a consistent basis and Im getting to the point where my form is pretty good and the weight is starting to feel heavy...Now i know why arnold was makeing all those retarded faces in pumping iron while doing these

[tonymctones]

Quads and Hams

Cybex leg press
warm up sets
270x8
540x5

work sets
720x12
810x10
900x8

Hack squats
180x12
230x10
230x8

Stiff Legged Dead Lifts
185x12
225x10
245x8

Lying Ham Curls
100x12
120x10
130x8 dropped to 80 and got 5 more

[thewickedtruth]

strong dude..damn.keep it up man! 

[tonymctones]

shoulders and calves
military press
135x12
155x10
185x8

reverse DB flys
35x12
40x10
45x8

lateral DB raises
30x12
30x10
30x8

lateral raises on machine
100x12
110x10
120x8

Reverse flys on machine
100x12
120x10
150x8

Seated calf raises
45x20
90x15
125x12
150x10

45degree calf raises
150x12
165x10
180x8 dropped to 135 and got 5 more

[tonymctones]

Bi's and Tri's

Preacher curls oh hammer strength machine
100x12
110x6 dropped to 90 and got 4 more
110x5 dropped to 90 and got 3 more

Close grip Inclines
135x12
155x10
185x8

Incline DB curls
35x12
40x10
45x8

Weighted Dips
90x12
115x10
125x8

DB Hammer Curls
45x12
50x10
55x8

Standing Tricep Ext. with a rope
140x12
160x10
180x8 dropped to 150 and got 5 more

sit ups
3 sets of 20

Notes: This is the first time ive ever done close grip inclines and i gotta say I like the pump but my form was putrid. Not so much the weight wavering up and down but more them swaying back and forth like i was trying to twirl the shit. It did feel kinda weird on my wrist and elbow but my elbows are still tender from the over head extensions. Went up again on the dips but it was pretty tough I dont know if I could have done more weight. Feel kinda under the weather i think i might be getting a sinus infections, I get one almost every year when it gets warmer.

[tonymctones]

back

Dead lifts
warm ups
135x7
245x5

work sets
355x12
395x8
435x5

Pull downs
225x12
240x10
255x8

Cable Rows
225x12
240x9
240x8

Reverse grip pull downs
200x12
220x10
230x8

[tonymctones]

chest
incline bb bench
235x12
255x10
265x8 had to get a spot on the last rep

Flat bb bench
245x12
265x10
275x8 had to get a spot on the last one

incline db flys
35x12
40x10
45x8

Flat db flys
40x12
45x10
50x7

sit ups 3 sets of 20

Notes: my chest has kinda stalled a little I think im gonna switch up the order and to flat bench first then incline or maybe add calves in on this day and do a calf exercise in between chest exercises.

[tonymctones]

legs

Plate loaded squat machine
360x12
450x5: Felt a pop in my abs on the right side about the bottom of my ribs and where the obliques and the abs meet. I tried to do another set but I felt a bit of pain in my abs so i didnt push it.

Stiff legged Dead lifts
205x12
225x10
255x8

standing calf raises
105x15
120x12
135x10

lying ham curl
100x12
110x10
120x8

seated calf raises
115x12
140x10
140x10 dropped to 90 and got 5 more

Notes: Ive had the ab thing happen to me before but on the left side instead of the right while doing a squat machine, I wasnt wearing a belt so maybe that would have helped but i have no idea. It took a little while to heal but it wasnt to bad and i didnt have problems working other body parts after a few days. Ive been thinking about taking a week off to rest up as my shoulders and elbows have been acting up so maybe after i finish up this week ill take a break, we will see how i feel after i finish shoulders and arms.

[MisterMagoo]

Notes: Ive had the ab thing happen to me before but on the left side instead of the right while doing a squat machine, I wasnt wearing a belt so maybe that would have helped but i have no idea. It took a little while to heal but it wasnt to bad and i didnt have problems working other body parts after a few days. Ive been thinking about taking a week off to rest up as my shoulders and elbows have been acting up so maybe after i finish up this week ill take a break, we will see how i feel after i finish shoulders and arms.

dude, watch yourself. even a tiny hernia is awful to deal with. i had a small one down near my pelvis and it was months before i could lift without it feeling like it was tearing.