Tonys training log

[tonymctones]

Back

Rack pulls from below the knee
135x5
225x5
365x12
425x8
475x5

Reverse grip pull downs
230x12
250x10
270x8

DB rows
105x12
110x10
125x8

Lat pulls supersetted with pull overs
210x12
220x10
230x8

80x12
100x10
120x10

leg lifts
3 sets of 25

notes: first time doing rack pulls and i gotta say they suck ass, form was off and my shoes werent right for deads or rack pulls.

[thewickedtruth]

hahah rack pull rock and you have good numbers on them man! NICE WORK!


you're right though..if your form or shoes aren't good for pulling it does have an effect..

CHUCK T'S BABY!

[Overload]

Back

Rack pulls from below the knee
135x5
225x5
365x12
425x8
475x5

Reverse grip pull downs
230x12
250x10
270x8

DB rows
105x12
110x10
125x8

Lat pulls supersetted with pull overs
210x12
220x10
230x8

80x12
100x10
120x10

leg lifts
3 sets of 25

notes: first time doing rack pulls and i gotta say they suck ass, form was off and my shoes werent right for deads or rack pulls.

I like this layout!

I pull in socks!

Great work!

[tonymctones]

LOL thanks guys, ya i got a new pair of nike's and they have alot of cushion which any other day actually feels pretty good. They feel like they shift and my feet slide a little though when i was doing the rack pulls.

Arms
DB Hammer Curls
50x12
55x10
60x8

Standing tricep ext with rope
130x15
140x12
150x10

DB incline curls
40x12
45x8
45x8

Close grip bench presses on smith machine
185x12
205x10
225x8

Standing camber bar curls on cable machine
130x12
140x10
150x8

Reverse grip tricep ext.
60x15
80x10
90x8

[Overload]

LOL thanks guys, ya i got a new pair of nike's and they have alot of cushion which any other day actually feels pretty good. They feel like they shift and my feet slide a little though when i was doing the rack pulls.

I had this same problem when i used to squat and dead lift with tennis shoes.

I wear some old flat soled Adidas' that are similar to chuck taylors.

http://www.dickssportinggoods.com/product/index.jsp?productId=97783

[tonymctones]

I had this same problem when i used to squat and dead lift with tennis shoes.

I wear some old flat soled Adidas' that are similar to chuck taylors.

http://www.dickssportinggoods.com/product/index.jsp?productId=97783

LOL i went back to my old lifting shoes that are probably 10 yrs old but shit they are great for deads and squats...but im gonna need some new ones soon, they look like they are on their last leg.

Back

Deads
135x5
225x5
365x12
425x8
465x5: straight through no stop to regrip or nathin...gonna bump up to 475 or 85 next workout hope to be at 495x5 within a month.

Reverse Grip Pull downs on hammer strength machine.
230x12
250x10
270x8: could have gone heavier but my shoulder was feeling pretty uneasy so i didnt want to push it.

Seated Cable Rows
220x12
230x10
240x8

Standing pull overs
60x15
70x12
80x10

T bar rows with chest pad
70x12
90x10
115x8 dropped to 90x3

leg raises
3 sets of 25

Notes: Felt pretty good the 465 was suprisingly easier, not that it was easy. My right shoulder is acting up pretty bad, anything with my hands above my head caused some pain in it. I did a little bit of rehab this afternoon and did internal/external rotations before the workout but half way through it was hurting again. Might have to take a little break to let it heal up i might do legs tomorrow to give it another days break and see how it feels friday.

[tonymctones]

Legs

Hack Squats
90x5
180x12
230x10
270x8

SLDL's
135x5
245x12
275x10
295x8: new PR and it felt pretty good, definitely good have gone 315 but probably only got 6.

Calf ext. on 45 degree sled
120x15
135x12
150x10

Leg ext.
130x12
150x10
170x8

Leg curls
115x12
125x10
135x8

[tonymctones]

AHHH im back, not really just getting back into it my shoulder is still a tad tender so going lighter and using less volume

Incline BB press
135x5
185x12
205x10
225x8

FLat BB press
225x12
245x10
265x7 spot on the last 2
felt a little pain on the top of my shoulder in front...if i made my shoulder worse im gonna kick my own ass

Standing calf ext.
105x12
120x10
135x10
150x8

Cardio
30 mins on treadmill at 8.5 incline and 2.5 mph

[Overload]

Just a little advice...

I've had shoulder issues for years.

The best way to get rid of them is to stop all pressing sets 3 reps short of failure for a while.

it's always the last few reps that jacked up my shoulders.

just my .02

Glad to see you back!

[tonymctones]

Just a little advice...

I've had shoulder issues for years.

The best way to get rid of them is to stop all pressing sets 3 reps short of failure for a while.

it's always the last few reps that jacked up my shoulders.

just my .02

Glad to see you back!

thank you sir

i think ill take that advice i was fine until that last 2 or 3 reps on the last set of flats, did some manual labor today with a friend of mine which im sure wont help at all but it was a little sore this morning.

[tonymctones]

Back

BB rows
225x10x3

Seated cable rows
180x12
195x10
210x8

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

Notes: i think im gonna try and cut out all movements where my hands are overhead for a while till my shoulder heals up. Those bb rows almost killed me shit i was dizzy after each set, lol i havent done them in so long that i forgot how much i hated them.

[tonymctones]

Alright been back in the gym for a few weeks now nothing great just kinda getting back into it my shoulder seems to have good days and bad but all in all seems to be getting better.

Legs
squats
135x5
225x3
285x12
305x10
325x8

Lying leg curls
100x12
110x10
120x8

Calf extensions on leg press sled
270x15
360x12
450x10
450x10

[tonymctones]

arms

hammer curls
50x12
55x10
60x8

Overhead Db extensions
100x12
110x10
120x8

Incline Db curls
37.5x12
42.5x10
47.5x8

Standing tricep extension with rope
160x12
180x10
200x9

Standing BB curls on cable machine
120x12
150x10
170x8

Reverse grip tricep extensions
120x15
150x12
170x10

forearm curls behind the back
70x12x3

cardio
30 mins on stairmaster at level 6

Notes: joints where a little tender might be the cold weather.

[MisterMagoo]

those rack pulls are damn good dude. getting the bar from just under the knee to over it is easily the hardest part of the pull for most people.

[tonymctones]

those rack pulls are damn good dude. getting the bar from just under the knee to over it is easily the hardest part of the pull for most people.

thanks bro those where from before i screwed up my shoulder though but im slowly working but up

Back

Deads
135x5
225x3
375x12
415x8
455x3

Reverse Grip Pull Downs on hammer strength machine
140x5
180x12
210x10
230x7

DB rows
95x12
105x10
115x8

DB pullovers
85x12
95x12

Notes
Last set of deads I kinda got rushed into b/c there where ppl waiting on the power rack the 3rd rep of the last set was shitty form and barely got it up almost lost my balance...DB rows seem really weird last work out i couldnt get over 110 and that was rough but the work out before that i got up to 115 for a not so rough 8 iono.

[tonymctones]

chest

Incline DB presses
55x5
75x5
100x12
110x9
115x8

body weight dips
12
10
12

Attempted cable flys but my shoulders didnt feel good

cardio
20 mins on stair master at level 6

did a little abs and tried cable flys again
70x15
80x12
90x7 dropped to 60x5

Notes
Right shoulder felt really shakey on the first set of inclines felt better on the last two. Both shoulders kinda hurt on the first attempt on flys i think i might have tweaked my left trap last back day and it effects my left shoulder...gonna get a massage and see if that helps

[thewickedtruth]

strong as fuck in here tony! Numbers are looking good! 

[MisterMagoo]

fucking hell tony. you're just mocking how poorly my workouts have been. 

[tonymctones]

strong as fuck in here tony! Numbers are looking good! 

thank you sir hopefully ill be back to 100% in a little while.

fucking hell tony. you're just mocking how poorly my workouts have been. 

LOL what you talking about man ive been watching your numbers your way up from a few months ago.

Bis and Tris

hammer curls with DB
50x12
55x10
65x8 thought id go for it form was a little bad on the last rep or two but still all in all not bad at all.

Overhead tricep ext with DB
100x12
110x10
120x10 either gonna have to go to barbells or go to another gym b/c thats as high as this gym goes wooohooooo.

DB incline curls
37.5x12
42.5x10
50x8 had a decent break between the 2nd and 3rd sets cause i was talking to a friend and took two slight second or two pauses during the set...ehh still heavier i guess.

Standing tricep ext with rope
160x12
180x10
200x8 dropped to160 got 5 more

One arm preacher curls with DB
30x12
35x10
40x8

Reverse grip tricep ext.
120x15
150x12
170x10

behind the back forearm curls
70x15
80x12
90x10

cardio
30 mins of stairmaster 20 at level 6 and 10 at level 7

[tonymctones]

back

deads
135x5
225x5
375x12
415x8
455x3

Reverse grip pull downs
180x12
210x10
230x8

DB rows
95x12
110x10
120x12

Pull overs with DB
90x12
100x10

Notes: Deads have hit a sticking point i think im going to either take a break from them for a little while or hit rack pulls up for a month or so. I think ive figured out the DB rows and why my weights go up and down. I tried a wider base today with the db in the middle of my base foot and the bench where ive sometimes had the dumbell right inside of my base foot b/c i didnt put my foot out far enough.

[tonymctones]

shoulders: It was supposed to be chest day but my right shoulder seemed a little shakey so i did shoulders...lol does that sound weird?

Shoulder press on machine
125x12
140x12
155x10
170x8

Lateral raises
20x12
25x10
30x8

Single are reverse flys with cable
10x12
12.5x10
15x8

shrugs on smith machine
225x12
315x10
365x7 dropped to 225 got 10 more

Calve extension on leg press sled
270 to failure im not sure how many
360 " "
450x12
540x10

Cardio
20 mins on treadmill at 10 degree incline at 2.5 mph
30 mins on stairmaster 20 at level 6 and 10 at level 7

[tonymctones]

Chest

incline DB presses
50x5
75x5
100x12
110x10
120xfailure: I grabed some dude and he kept his hands on my elbows the entire time so i just repped out i think it was like 9 or 10

Dips on machine leaning forward
stackx10
stackx12
stackx12

Bench on a machine
160x20
180x18
200x15

Notes: shoulder felt a little better but still a little sore I tried to do flys on a cable machine but one side was fuked up and felt like it was dragging on something.

[tonymctones]

arms

DB hammer curls
55x12
60x10
65x8 had to stop and regrip at 6

Overhead DB extensions
105x12
115x10
120x8

Incline DB curls
40x12
45x10
50x6 dropped to 35x3

Standing Tricep ext. with rope
160x12
180x10
200x8 dropped to 150x5

One arm preacher curls with DB
30x12
35x10
40x4 dropped to 20x5

Reverse grip tricep ext.
140x15
150x12
160x10

Behind the back forearm curls supersetted with holding plates with pinch grip
70x12x3

25x45 secs
35x30 secs
35x30 secs

Notes: wasnt quite as strong as my last arm workout but went up in weight on some earlier sets. I liked the static holds with the plates I think im gonna add those in for my grip strength.

[tonymctones]

Back

DB rows
100x12
110x10
120x10

Reverse grip pull downs
195x12
210x9
225x8

Hammer strength Rows
180x12
230x10
270x8
320x6

Pull Overs
90x12
100x10
105x8

Cardio
20 mins stairmaster at level 6 and 20 mins at 12 degree incline at 2.5 mph

[tonymctones]

Chest:

Incline DB press
50x10
70x8
100x12
110x10
120x8 got the slightest spot on the last rep

Dips on machine leaning forward with the handles out wide
stackx12x3

Cable flys
70x12
80x10
90x8

Calf extensions on leg press sled
360x15
450x12
540x10
590x10

Planks
3x1 minute

Cardio
20 mins on stairmaster at level 6

Notes: Took the entire day off yesterday no cardio no nothing ive been in the gym everyday for the last 3 weeks probably doing cardio or lifting.