Tonys training log

[Stubborn]

Nice log, Tony. Havent looked in a while but things seem to be going very well.

[tonymctones]

Nice log, Tony. Havent looked in a while but things seem to be going very well.

thanks bro i havent been as consistent with logging in my work outs mainly b/c i havent been doing much worth writing about but im gonna try and log every work out now.

Internal/External Rotations
25x20x3 for int/ext

H-Rolls
5x15x3

Chest:
Incline DB presses
100x12
110x10
120x8

Cable flys bent over
60x15
70x12
80x10

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

Notes: Took a few days off for Christmas and my shoulder began to hurt a little bit i have no idea why. I made sure to really warm up my shoulder today and there wasnt much pain during my short workout but i did notice a little bit of weakness on the arm. Now that im writing this there is a little bit of pain im gonna try ibuprofen and ice to help it.

Im really gonna try and lose about 15-20 lbs and lean out a bit even if it means losing a little bit of strength for a little while. I always start to diet and quit when i see my lifts suffer but im tired of being a fat ass and im going to stick to it this time.

[tonymctones]

Back

Internal/external rotations
25x20x2

H rolls
5x15x3

Deadlifts
225x8
365x8
405x6
455x4

Reverse grip pull downs on hammer strength machine
180x12
210x10
230x8

DB rows
100x12
110x10
120x8

Pull overs with DB
85x12
95x10

Notes: went a little lower on reps for the first 2 work sets to try and get 5 on the last set with 455 wasnt able to get 5 but 4 is more than ive gotten in some time so i guess thats a good thing. Slapped some bengay on my shoulder and took advil before my workout and it seemed to help my shoulder a little maybe hopefully doing shoulder rehab before every workout will help.

[MisterMagoo]

nasty pulls dude. great work. 

[tonymctones]

nasty pulls dude. great work. 

thanks bro still not what they where before i took my break but getting better slightly

Shoulders
Internal/External Rotations
25x20x3

H-Rolls
5x15x3

Shoulder press on Machine
90x8
140x12
155x10
170x8

Lateral raises with cable behind the back
25x12
30x10
35x8

Reverse flys with DB
35x12
40x10
40x10

Shrugs on Smith machine
225x12
315x10
365x8

Forearm curls with barbell on knees supersetted with clamp grip static holds
85x12
95x10
95x10

2 tens to failure
35xfailure
35xfailure
usually around 30 secs or so the 2 tens where to light

Notes: HOLY CRAP there was almost no pain in my shoulder when doing the H-rolls which hasnt happened in forever. Ive been taking advil a few times but didnt take any today so maybe the int/ext rotations are helping. I was going to try to get back to DB shoulder presses and go lite but the gym was packed today so maybe next shoulder day especially if my shoulder is feeling as good as it was today.

[tonymctones]

Bi's and tris's

DB hammer curls
55x12
60x10
65x8

Incline skull crushers
iono how heavy the bar is so this is just weight in plates
50x12
70x10
90x8 had a friend spot me

Incline DB curls
40x12
45x10
50x7 dropped to 35 and got 5 more

Standing Tricep extensions with rope
160x12
180x10
200x8

Single arm db preacher curls
30x12
35x10

Reverse grip tricep extensions
130x15
160x12
180x10

20 mins on treadmill walking

[tonymctones]

Chest

H-Rolls
5x15x2

Incline DB press
50x8
70x5
100x12
110x10
120x8

Cable flys bent over
70x12
80x10
90x8

Dips on machine
stackx12x3

Notes: Was in a rush today so i didnt get to do the ext/int rotations shoulder felt ok not great not bad. If i had a spotter i would have went for another rep or two of forced reps on the last set of inclines but i guess next workout. Im going to try and work my way to 10 unassisted reps and then bump up to the 125's.

[tonymctones]

shoulders

int/ext rotations
25x20x3

H-rolls
5x15x3

Shoulder press on machine
140x12
155x10
170x8

Reverse flys with db
30x12 dropped to 20x5
35x10 "                    "
40x8   "                    "

Behind the back lateral raises with cable
30x12
35x10
40x8

Shrugs with DB
100x12
110x10
120x8

Cardio
eliptical: 30 mins

[tonymctones]

Back

Deads
135x8
225x5
365x10
405x6
405x6

Reverse grip pull downs on hammer strength
200x12
220x10
240x8 got a spot on the last one or two

DB rows
100x12
110x10
120x8

DB pull overs
90x12
100x10

Notes: WTF??? my strength is going to shit, my form was off on the deads i know that much but still. I am dieting but only for about a week now so i seriously doubt thats the cause of it.  Im fuking lost 

[MisterMagoo]

yeah muhfugger! feel the pain of having your deadlift fall apart! 

just stop worrying about going all-out on it for a little while.

[tonymctones]

yeah muhfugger! feel the pain of having your deadlift fall apart! 

just stop worrying about going all-out on it for a little while.

ya i think im gonna do that for a little bit on all my workouts and let my joints have a break for a while.

Legs

Hack squats on sled: weight in plates
180x12
230x10
270x8
Short breaks between sets and feet close together
 
Lying ham curls
120x12
130x10
140x8

Leg ext.
130x12
160x10
190x8

Standing calf ext on smith, feet elevated
135x15
225x10
275x8
315x7 dropped to 135x10

[tonymctones]

still been working out just forgetting to log them in...

Shoulders

H rolls
5x15
10x15x2

shoulder presses on hammer strength machine
260x12
280x10
310x8
The resistance on this machine is pretty weak its no where near what the weight says.

Single arm Reverse flys with cables
25x12
30x10
35x8

Lateral raises on machine
105x12
120x10
135x8

Shrugs with db
100x12
110x10
120x8

Notes: Elbows where tender tonight for some reason, my shoulder is feeling better and better but still noticeable weaker than the other one. Ive been taking ibuprofen pretty regular for a little while now and it really seems to help.

[The BEAST]

Have you been to physical therapy?  Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer. 

Also if it is tendon pain you may look into MSM which is a natural sulfur.  Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells.  Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help.  You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....

[Stubborn]

Have you been to physical therapy?  Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer. 

Also if it is tendon pain you may look into MSM which is a natural sulfur.  Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells.  Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help.  You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....

Good advice. Ibuprofen has also been shown to hinder your ability to recover properly from muscle injuries. I do not use ibuprofen after an injury unless the swelling is ridiculous. Only vics and percs.

[tonymctones]

Have you been to physical therapy?  Maybe you talked about it pages ago, not sure but just taking advil doesn't seem like a longterm answer. 

Also if it is tendon pain you may look into MSM which is a natural sulfur.  Sulfur acts as an anti-inflammatory and is much safer long-term then advil...actually very good for you cells.  Also are you taking gloucosamine (if you are make sure it is glucosamine sulfate or n-acetyl glucosamine and not glucosamine HCL as they act differently in the body and HCL breaks down much faster), if it is a cartilage issue this could help.  You can find a product with both Glucosamine and MSM but genereally you would want to add a straight MSM and get 4000-mgs for a few days....

WOW  never knew that much about glucosamine and such thanks for the advice. I just graduated from college not to long ago and am still looking for a career, i work as a project manager for a custom home builder/remodeler right now and i dont have any insurance so i havent got it looked at yet but havent done anything except rest it and internal/external rotations and basic rehab stuff ive found on the internet stretches and basic movements. Ya ive been kinda worried about taking advil as much as i have Ill take your advice with the glucosamine and msm and cut the advil.

Thanks beast 

[tonymctones]

Good advice. Ibuprofen has also been shown to hinder your ability to recover properly from muscle injuries. I do not use ibuprofen after an injury unless the swelling is ridiculous. Only vics and percs.

Luckily ive never really been injured seriously enough to warrent pain killers ive actually never taken any prescription pain killers even back in the day when i was younger are they really that much better?

[tonymctones]

Legs

Leg presses
270x8
540x12
630x10
710x8
900x6

Lying ham curls
100x12
120x10
130x8

Leg ext.
130x12
160x10
180x8

Seated donkey calf raises i guess is what i would call this thing 
70x15
115x12
160x10
185x8
210x6

[The BEAST]

of course     if you have supplement questions I have a ton of info in this head so just let me know!

[Stubborn]

Luckily ive never really been injured seriously enough to warrent pain killers ive actually never taken any prescription pain killers even back in the day when i was younger are they really that much better?

Its not that they are "good for you" they just dont reduce inflammation. Inflammation is necessary for repair (though too much can actually do the opposite). If all you have is pain with no visilble swelling then Ibuprofen is not typically the best remedy. It works well but something like Aleve would be better IMO. Use ice to reduce swelling if necessary.

[tonymctones]

Its not that they are "good for you" they just dont reduce inflammation. Inflammation is necessary for repair (though too much can actually do the opposite). If all you have is pain with no visilble swelling then Ibuprofen is not typically the best remedy. It works well but something like Aleve would be better IMO. Use ice to reduce swelling if necessary.

hmmm there isnt visible swelling but there is slight pain when i push or massage the AC joint.

Arms
Hammer curls with DB
55x12
60x10
65x8 dropped to 45x5

Standing tricep ext with rope
160x12
180x10
200x8

Single arm preacher curls on machine
40x12
50x10
60x8

Decline DB curls
30x12
35x10
37.2x8

Dips with machine
stackx12x3 30sec rests

[tonymctones]

Chest

Internal/external rotations

Inclind DB presses
45x8
75x8
100x12
110x10
120x8

Dips Bodyweight with legs straight hanging down
3 sets of 15 little rest

Cable flys
70x12
80x9
80x8

cardio
Treadmill on 10 degree incline at 2.5 mph for 30 mins

[MisterMagoo]

your progress is just hilarious dude. it's like every week you're a little stronger than before.

[tonymctones]

your progress is just hilarious dude. it's like every week you're a little stronger than before.

thanks bro

[tonymctones]

back

DB rows
105x12
115x10
120x10

Rows on hammer strength machine
180x15
230x12
270x8
320x6

Reverse grip pull downs on hammer strength machine
180x12
230x9
230x8

Standing calf extensions on smith machine
135x15
225x12
275x10
315x8 dropped to 225x10

Notes: changed it up a bit taking a break from deads for a while and am gonna concentrate on rowing.

[tonymctones]

shoulders

Shoulder press on machine
140x12
155x10
170x8

Behind the back lateral raises with cables
25x12
30x10
35x9

shrugs on smith machine(counter weighted)
225x12
275x10
315x8
405x6 dropped to 225x10