Tonys training log

[SpeedDemon]

Hell yeah, nice work

295x8 is awesome. don't let three bills psych you out, you'll kill it next week.

[tonymctones]

thanks for the words of encouragement guys

[tonymctones]

Back and a little hams

Deads
135x5
225x4
375x11
425x7
465x5 FINALLY 3rd times a charm i guess, i was really suprised how easy the 5th rep was not that it was easy but you know.

Reverse grip pull downs on hammer strength machine
180x4
230x12 regripped at 10
250x10 regripped and paused at 8
270x8 regripped and paused at 5 last rep or two were pretty crappy

Lying ham curls
110x12
120x10
130x8

DB rows
95x12
105x10
115x8

Lat pulls
210x12
225x10
240x8

Notes:was gonna do pull overs but by the time i got around to them the gym was packed and i was tired so i took off, ill probably take a week off after this week to rest up a bit

[tonymctones]

Bi's and Tri's and just for magoo ARMS DAY BABY!!!!

DB hammer Curls
50x12
55x10
60x8 dropped to 40 and got 5 more; i think if my grip was stronger i could go up to the 65's

Standing Tricep ext with rope
160x12
180x10
200x6 paused and got 2 more dropped to 140 and got 4 more

DB incline curls
40x12
45x10
50x8 still pretty rough

Incline tricep ext. with camber bar
95x12
105x10
115x8 getting easier most of these reps were actual extensions rather than press like last week.

Preacher curls on machine
135x12
145x8 paused and got 2 more the second one almost didnt get up
155x6 paused and got 1 more tried for 2 but the second one wouldnt come up; dropped to 110 and got 3 more

Single arm reverse grip tricep ext.
50x15
70x12
70x12

Cardio: 30 mins on treadmill at 10 degree incline at 2.7 mph

[tonymctones]

ok so ive been outta town went deep sea fishing and got probably the worst sunburn ive ever had but it was fun...before i left i did legs and a chest shoulder workout so here it is

Thursday
quads: wasnt feeling it that day but wanted to do something

20 rep squat sets
135x20
155x20
175x20

calf ext. on 45 degree incline
120x15
135x15
150x12
165x10
180x8 dropped to 135x5

sit ups 3 sets of 20


Chest and shoulders
H rolls 2 sets of 12 with 10lb db's

Flat BB bench
275x12
295x9 spot on 8 and rep 9 was a negative
305x6 spot on number 5 and 6 was a negative, i think i could have got 5 by myself but the spotter jumped in.

Incline Bench press on smith machine
225x12
245x10
265x8

Reverse db flys
40x15
45x12
50x10

Lateral raises on machine
115x12
125x10
135x8

DB flys
50x12
Incline DB flys
55x10
60x8

[MisterMagoo]

sick benching dude. big time.

[Overload]

I concur...

We could get you benching 365 very quickly if you're interested!

Good work man...

[tonymctones]

sick benching dude. big time.

thank you sir

I concur...

We could get you benching 365 very quickly if you're interested!

Good work man...

Thanks and yes plz i would love to put up 365 that means id probably be repping around 315 for 8 which was one of my goals when i started this log...that would be sweet


Back

Deads
135x5
225x4
365x12: shit was cake ran through it without pausing or regripping
415x5: LOL i sat in a ready position for like 1 or 2 mins iono why couldnt get my mind right i guess, i think thats why this set sucked so bad
465x3: facking ish pretty heavy almost lost my grip on the way down on the 3rd rep

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

DB rows
90x12
100x10
110x8

Lat pulls supersetted with standing pull overs
195x12
210x10
225x8

60x10x3

Notes: Shit first workout back from my week off and i was ready to go. Kinda disapointed with the deads but thats ok i actually felt my back muscles tiring out which i didnt feel before the break. Good pump weights went down on the reverse grips and the lat pulls but thats ok felt great.

[tonymctones]

Shoulders

H-rolls
2 sets of 12 with 10lbs

DB shoulder press
45x4
60x4
75x12
85x10
90x8: my form was a little off but felt pretty good

Reverse flys with DB
40x15
45x12
50x10

Lateral Raises on machine
115x12
125x10
135x8

Shrugs on smith machine
135x12
225x10
275x10

upright rows(partials only came up the the nipple area)
40x10
60x10
80x10 dropped to 40 and got 5 more

Notes: should have dont calves and abs but i need to study for a test i have later tonight. upright rows still felt weird on my shoulders but ehhh could have gone heavier but i dont think thats a good idea for me. Need to start kicking up my shoulder workouts I think about it and im still pushing the same DB's that i was about a yr ago my military press has gone up but not the DB's pissed me off when i really thought about it.

[Overload]

Upright rows can be a bitch on the shoulders...three ideas, 1 - change grip(wider/narrower), 2 - keep the bar as close as you can to the body, 3 - do them after shoulder press and before laterals/raises...

it took me about 3 years to get these down correctly. now, they are a staple in all my shoulder routines and they don't bother my shoulders at all.

Want to bump up the DB military press?

Try this.

45x8
60x5
75x5
85x10
95x??

Really no reason to rep out the 75's, too much fatigue IMO.

Good luck, just my .02

[tonymctones]

Upright rows can be a bitch on the shoulders...three ideas, 1 - change grip(wider/narrower), 2 - keep the bar as close as you can to the body, 3 - do them after shoulder press and before laterals/raises...

it took me about 3 years to get these down correctly. now, they are a staple in all my shoulder routines and they don't bother my shoulders at all.

Want to bump up the DB military press?

Try this.

45x8
60x5
75x5
85x10
95x??

Really no reason to rep out the 75's, too much fatigue IMO.

Good luck, just my .02

Thanks for the advice ill try that next workout, ya used to even watching somebody do upright rows would hurt but my shoulders have gotten better.

[tonymctones]

bi's and tri's

DB hammer curls
50x12
55x10
60x8

Standing Tricep ext with rope
160x12
180x10
200x6 paused for 5 secs and got 2 more dropped to 150 and got 5

DB incline curls
40x12
45x10
50x7

Incline tricep ext with camber bar
75x5
95x12
105x10
115x8 the last rep was more of a bnp.

Preacher curls on machine
125x12
135x10
145x8 dropped to 100 and got 5 more

Single arm reverse grip tricep ext.
50x15
70x10
80x8

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

[tonymctones]

Kinda got thrown off my routine with 4th of july and I my last test for my bachelors degree was last tuesday so last week was nothing more than a big party.

Chest: started with chest this week b/c i missed it last week. I actually did a leg workout last week but it was fairly crappy and not really worth mentioning

H rolls:
10x15
15x12

Flat BB bench press
135x5
225x4
275x11
295x8
315x4 got a spot on the 3rd(i think i could have got it) and the 4th

Incline DB presses: went straight into them no warm up or break
95x10
105x8
110x6

Seated Calf ext.
90x15
115x12
145x10

DB flys
55x12
60x10
65x8

Incline flys w/ cables
60x12
70x10
80x6 dropped to 50 and got 9 more

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

Notes: Somewhat saved my strength today so i could go a little heavier but after the 315 set my right shoulder didnt feel quite right so i backed off, my form and speed on lowering the weight today was pretty shitty. I think i could have gotten 6 or more with 315 if my form and speed had been better.

[MisterMagoo]

you're progressing crazy fast dude. damn.

[Overload]

Good work Tony.

[tonymctones]

you're progressing crazy fast dude. damn.

Good work Tony.

Thanks guys im glad i backed off from going heavier my right shoulder felt pretty sore and not in a good way.

Quads and Hams

Hack squats on 45 degree machine
90x6
180x12
230x10
270x8
320x6

Seated Leg curls
145x15
175x12
205x10

Leg extensions
145x12
160x10
175x8

Lying leg curls
110x12
125x10
135x8

Sit ups: 3 sets of 20

[tonymctones]

Bi's and Tri's

H rolls
2 sets of 12 with 10lbs

DB Hammer Curls
50x12
55x10
65x5 dropped to 60 and got 3 more

Standing Tricep ext with a rope
160x12
180x10 paused at 8 and got 2 more
200x8 paused at 6 and got 2 more

Incline DB curls
40x12
45x10 slight pause up top at 8
50x8 slight pause up top at 6

Reverse Grip tricep ext. single arm
70x12
80x10
90x8

Preacher curls on machine
130x12
140x10 paused at 8 and got 2 more
145x8 paused at 6 and got 2 more

Cardio: 30 mins at 10 degree incline at 2.5 mph

Notes: Shoulder is still pretty tender, elbows were pretty tender and stiff today so i didnt want to aggrevate them more by doing over head tricep ext.

[thewickedtruth]

nice work man!

if your shoulder is bothering you..start doing alot of rehab and prehab during yoru workouts and even on your off days. go to youtube.com and look for band pull-aparts by the diesel crew and you'll find a GREAT vid on shoulder work. Does wonders for me!

[tonymctones]

nice work man!

if your shoulder is bothering you..start doing alot of rehab and prehab during yoru workouts and even on your off days. go to youtube.com and look for band pull-aparts by the diesel crew and you'll find a GREAT vid on shoulder work. Does wonders for me!

will do brother thanks for the advice, those h rolls worked wonders for me but i think i went a little heavy for not benching in 2 weeks and i hurt something.

Shoulders
DB presses
75x6
85x6
95x4
95x5

Reverse flys with DB
40x12
45x10
50x8

Lat raises with DB
20x15x3

Shrugs
225x12
275x10
315x8

Notes: Wierd DBs and no half bench at this gym, pretty sure i could get 95's for 8 with the sets i did today at my regular gym. Lat raises I went light on b/c of my right shoulder is still a little tender and i was a tad hung over...gotta stop the drinking its killing the training

[tonymctones]

Back
DB rows
100x12
110x10
120x8

Lat pulls with hands shoulder with apart and palms facing each other
195x12
210x10
225x8

Standing calf ext
105x15
120x12
135x10

Seated rows with over/over grip
195x12
210x10
225x8

Standing Pull overs
60x12
70x10
80x8

Leg lifts
3 sets of 25

[MisterMagoo]

faaaantastic, another guy that's gonna leave me way in the dust. yer a sunuvabitch, y'know that?

 

[tonymctones]

faaaantastic, another guy that's gonna leave me way in the dust. yer a sunuvabitch, y'know that?

 

LOL what you talking about willis? Im watching your log your making good progress.

[tonymctones]

Shoulders

H rolls
2 sets of 12 with 10lbs

Military press
135x5
185x6
195x6
205x5
225x4 got a spot on number 3 and 4 was pretty much a negative

Lat raises with DB's
20x15
25x12
30x10

Reverse flys on pec deck
90x15
110x12
130x12
150x10

Shrugs super setted with upright rows to the nipples
200x12
250x10
290x8

upright rows
65x10x3

Cardio
30 mins on elipitical

Notes: I brought down the volume quite a bit on my shoulders, I like that im going slightly heavier on the shoulder presses, ive never done 225 before so thats nice. It does feel kinda weird not doing as many exercises for shoulders though.

Shouklers especially my right felt pretty good during the workout i half expected my shoulders to give on the 225 set but they held up and felt fine. Its about an hour later or so now and my right shoulder is a tad bit tender but still feeling better than last week.

[tonymctones]

quads and hams

Hack squats
90x5
180x12
230x10
270x8
360x4

SLDL's
135x4
225x12
245x10
265x8
285x6

Leg ext.
130x15
145x12
160x10
175x8

Cable Crunches
100x20
110x20x3

Notes: I tried to do seated leg curls but my right hamstring was balled up and cramping...Moved up a little on the Hacks my left knee felt a little pain at the top of the reps on the last set also went up on the SLDL's too heaviest ive gone on those felt pretty good too.

[tonymctones]

Chest

Incline BB presses
135x5
185x4
225x12
245x10
265x8

Flat DB bench presses
65x5
95x12
100x10
105x8

Incline DB flys
40x12
45x10
50x8

Flys on pec deck
160x15
180x12
200x10

Cardio
20 mins on eliptical heart rate between 145 and 155
15 mins on treadmill at 10 degree incline and 2.5 mph heart rate between 130 and 140

Notes: Started with incline since flats seem to aggrivate my shoulder my spotter kept finger on the bar so im not sure what i would have got on my own set 1 and 2 were good but probably would have only got 5 or 6 on the 3rd set.