Tonys training log

[tonymctones]

Legs

BB squats
135x6
225x12
275x10
315x8
365x4
405x2 hahaha thats a new personal best for me I know ive been stronger then this before but ive always gone for reps instead of weight. I wasnt even gonna do bb squats today but the smith was taken so i figured id do it, no belt either i was kinda impressed with myself as i havent bb squated in months

Leg curls lying
120x12
130x10
140x8

Calf ext. on leg press machine
200x15
250x12
300x10

1 min of planks
4 sets of ball crunchs
15
15
20
20
I know thats pretty crappy but man i cant breath when i do abs and it burned like shit(i hate abs)

Notes: weight is under 200 again right under 200 as in 199.4 but still going down today was a medium carb day 100 grams but i still felt pretty damn good tomorrows a high carb day so im looking foreward to arms tomorrow.

[tonymctones]

Arms

DB hammer curls
60x12
65x10
70x6 short pause got 2 more

Close grip bench presses on machine
230x12x3

DB incline curls
37.5x12
42.5x10
47.5x8

Tricep push downs on machine
320x12x3

Decline Db curls
30x12
35x10
40x8

[tonymctones]

chest

Incline Hammer strength presses plate loaded
45x9
90x6
270x12
320x10
360x8 spot on the last 3
I seem to have hit a wall on this

Pec deck
120x15
140x13
160x14

Push ups
3 sets of 30 about a min rest

notes: Ive been looking for more things i can do for chest that doesnt aggravate my shoulder its hard to go heavy except on the HS incline so im gonna start doing volume outside of those.

[haider]

chest

Incline Hammer strength presses plate loaded
45x9
90x6
270x12
320x10
360x8 spot on the last 3
I seem to have hit a wall on this

Pec deck
120x15
140x13
160x14

Push ups
3 sets of 30 about a min rest

notes: Ive been looking for more things i can do for chest that doesnt aggravate my shoulder its hard to go heavy except on the HS incline so im gonna start doing volume outside of those.

have you tried manipulating your grip on db presses to see if there's a position that doesn't bother the shoulder as much? maybe worth trying... just a suggestion.

[tonymctones]

have you tried manipulating your grip on db presses to see if there's a position that doesn't bother the shoulder as much? maybe worth trying... just a suggestion.

yes and no i tried kinda like a close grip with a neutral grip and that didnt quite feel right either...its not that it hurts during although at times it does its more the day or two after i definitly notice less pain free range of motion.

[tonymctones]

Shoulders

Hammer strength shoulder press machine
270x12
290x10
310x10

Lateral raises on machine
95x15
110x12
125x10

Shoulder raises palms up with cables
45x12
50x10
60x8

Shrugs on smith machine
135x15
225x12
315x10
365x8

Cardio
walking on treadmill at 10 degree incline at 2.5 mph

Notes: Worn the fuk out man thats what i am, today was supposed to be a back day but i couldnt have done deads today ill try tomorrow unless work is brutal again if thats the case i might take the day off.

[tonymctones]

Back

Rack pulls from below the knee
365x12
408x8
495x5

Cable rows
205x12
225x10
245x8

Called it a day

Notes: pretty worn out worked about 60 hours this week and havent been sleeping well...the rack pulls werent all that hard with the exception of the 495 which was gut busting. The bar was right below my knee like where the cartilage or whatever it is, is between my knee and my shin bone i had to stack 35 lb plates up to get it to that since the power rack doesnt have holes all the way down in hindsight the bar was still a little high i think.

[tonymctones]

Chest

Incline hammer strength bench plate loaded
90x8
180x8
270x12
320x10
360x9 pretty much negatives on the last 3 dropped to 180x10

Cable flys
90x12
100x10
110x6 dropped to 90x3

Push ups
3 sets of 30

Calf ext on leg press machine stack loaded
200x15
250x12
300x10

Push ups on am upside down bosu ball
3 sets of 15

Notes: kinda hit a platue on the HS inclines started doing drop sets and more volume so hopefully it helps me break through it. Friend of mine was there and just decided to run around with him and do some of his shit after i got done hence the bosu ball push ups.

My weight is getting down a little bit i think the carb cycling is really working im below 200 pretty constant and i still pig out on the weekends i just eat good during the week hopefully in a month or so ill be down to 190

[tonymctones]

back

rack pulls from below the knee
135x8
225x6
365x12
405x9
495x2 fack my grip was giving out pretty bad went for 3 but couldnt get it

Cable rows
210x12
240x10
255x8

Db pull overs
90x12
100x10

nuetral grip pull ups
10
10
9

[tonymctones]

Shoulders

Smith machine shoulder presses
135x8
135x6
205x12
225x10
235x8 long break i cut my finger at work today and it opened up again after the 2nd set so i had to go get it taped

Reverse flys with db
37.5x12
47.5x10
55x8

Shoulder raises with cables palms up
45x12
55x10
65x7.5 dropped to 45x5

Lateral raises on seated machine
110x12
120x10
130x8

Shrugs on smith
135x12
225x15
315x12
365x10

[tonymctones]

Squats

135x8
225x12
265x10
315x8
365x4
405x2
Used the squat rack today let me go down a little further

Leg curls
110x12
125x10
140x8

Cardio
30 mins on stairmaster level 6, 15 mins on treadmill 2 mins walking 2 mins running

[tonymctones]

Arms

DB hammer curls
20x10
35x8
60x12
65x10
70x8 dropped to 50x5 the 70's werent the best form

Close grip bench on machine
240x12x3

Incline Db curls
37.5x12
42.5x10
47.5x8

Tricep push down on machine
stackx12x3 i forget how much

Preacher curls on machine
70x12
90x10
100x7.5 dropped to 50x5

Reverse grip tricep ext
140x12
160x10
180x8

Notes: Need different tricep exercises, the close grips and the tricep push downs are on machines and i cant go any heavier but my elbows havent felt this good in a long time so i dont wanna do alot of extentions, any ideas?

[tonymctones]

Chest

Incline Hammer strength bench plate loaded
140x8
180x6
270x12
320x10
360x8 spot on the last 3, dropped 230x5, dropped to 180x5

Cable flies
90x12
100x8 dropped to 90x2
110x6 dropped to 80x5

push ups
2 sets of 30

Cardio
20 mins on stairmaster at level 6
15 mins on treadmill 2 mins walking 2 mins jogging.

[tonymctones]

back

deads
225x5
315x12
405x8
455x3

Neutral grip pull ups
12
10
8

BB rows
135x5
185x12
205x10
225x8

Pull overs with db
95x12
105x10

cardio
20 mins on eliptical and 10 mins on treadmill at 11 degree incline at 2.6 mph

Notes: man after doing rack pulls for 2 weeks getting down to the ground seemed like a real chore. Still cant seem to get back up to where i was before the 315 was easy but i expected it to be and the 405 wasnt bad the 455 i just can seem to get more then 3 reps with. I think im gonna have to lighten the weight for a little while.

[burn2live]

back

deads
225x5
315x12
405x8
455x3

Neutral grip pull ups
12
10
8

BB rows
135x5
185x12
205x10
225x8

Pull overs with db
95x12
105x10

cardio
20 mins on eliptical and 10 mins on treadmill at 11 degree incline at 2.6 mph

Notes: man after doing rack pulls for 2 weeks getting down to the ground seemed like a real chore. Still cant seem to get back up to where i was before the 315 was easy but i expected it to be and the 405 wasnt bad the 455 i just can seem to get more then 3 reps with. I think im gonna have to lighten the weight for a little while.

Yeh, relying on rack pulls means you lose your strength off the floor. I'm in the process of thinking up my next deadlift routine. It looks like I'm going to alternate deadlifts with rack pulls at various heights over a period of weeks. I would definitely drop the weight on the deadlifts back

[tonymctones]

Yeh, relying on rack pulls means you lose your strength off the floor. I'm in the process of thinking up my next deadlift routine. It looks like I'm going to alternate deadlifts with rack pulls at various heights over a period of weeks. I would definitely drop the weight on the deadlifts back

ya, I think im going to pull it back a little bit i really noticed my deads go up when i was doing stiff legged deads on leg days since ive stopped those my deads havent really moved up at all so maybe ill add those back in leg days.

Shoulders

Shoulder press on machine
140x12
160x10
180x8

Shoulder raises with palms up on cable machine
45x12
60x10
70x8

Lateral raises on machine
110x12
120x10
130x8

Planks
1 min
50 sec x 2

notes: short workout today, my lower back is a tad bit sore from deads so i skipped shrugs and i skipped reverse flys b/c i did overhand bb rows yesterday felt kinda weird not doing as much but i think today was a less is more day as im feeling a little run down.

[tonymctones]

Legs

Squats
135x8
225x12
275x10
315x8
365x4 #3 here i kinda lost my balance and rocked back on my heels but other then that they felt solid
405x2 I wanted 3 reps and i think i can do it, on the first rep i bent over a little to much and it took a lot out of me to get back up. I think if my form was a little better on that first rep i could have gotten one more.

Leg curls lying
110x12
120x10
130x8

Leg ext
140x12
170x10
200x8

Cardio
20 mins on stairmaster at level 6
20 mins walking on treadmill level 2/2.5 mph

Notes: the 365x4 felt real good except for losing my balance a little on the 3rd rep, for some reason i was able to stay real tight all the way through the reps. The 405 felt like i wasnt as tight iono if it was the jump in weight or me but it just didnt feel as controlled as the 365.

[tonymctones]

Arms
 
pretty tired and out of it today for some reason

DB hammer curls to the front
35x15
40x12
45x10
50x8
60x8 hadnt done hammer curls to the front just wanted to see how it felt and how the form was, pretty damn good actually.

Close grip bench...Free weights bitch!!!!!!!!
lol dont get excited
135x15
135x15
185x11
225x8 hadnt done free weight bench of any kind since i hurt my shoulder even the 225 felt damn good but i didnt want to push it so i stopped there.

Decline db curls
30x12
35x10
40x8

DB kick backs
25x12
27.5x10
30x10

Standing double bi curls with cables? iono like youre hitting a double bi pose
50x12
60x10
80x8

body weight leaning over head tricep ext
15
15
12
10

Notes: tried different shit just b/c i was tired and bored, Gots a new digital camera so im gonna video my squats and especially my deads maybe you guys can give me some tips to help me out.

[tonymctones]

Chest

Incline hammer strength press
90x8
180x6
270x12
320x10
360x6.5 dropped to 320x5 dropped to 220x5 dropped to 180x6

Calf ext on leg press machine plate loaded
215x15
255x12
305x10

Flys on pec deck
90x15
120x12
160x10
200x8

Flat BB press
135x12
185x10
225x8

Cardio
20 mins on stairmaster at level 6
20 mins on tread mill 2 degree incline at 2.5 mph

[tonymctones]

back

BB rows
135x8
135x8
205x12
225x10
235x8

Reverse grip pull downs HS machine
90x8
180x12
230x10
250x8

Cable rows
210x12
240x8
255x8

Cardio: 10 mins on eliptical...

Notes: I think i lost my freaking MP3 player  so a friend of mine at the gym last night while doing cardio and put it on the machine so i could talk and i think i forgot it, they said nothing has been turned in yet.

[tonymctones]

Shoulders

Smith machine shoulder press
135x8
135x8
205x12
225x10
245x6.25

Reverse flys seated with DB
20x20
25x15
30x12

Lateral raises on machine
115x12
125x10
135x8

Crunches
3 sets of 20 on a ball...that shit burns

Notes: ehhh not the best workout tonight havent been getting much sleep, alot of shit going on right now
Hopefully ill get a vid of squats tomorrow

[tonymctones]

Squats: thats all i did today crappy workout...but i got videos
135x8
135x8
225x12
275x10
315x9
365x3
405x1 

365x3 bar was not centered well at all

405x1

Couldnt figure out how to rotate the vids but you guys workout so just grab your monitors and hold them sideways 

Notes: esh iono bad workouts this week maybe a few days off are needed, figures that the time i have a camera is a bad workout  I kept hitting the power rack when walking out and couldnt get the bar centered i know excuses excuses...Critique my form plz i never realized i bent over so much at the bottom if you guys and girls see something that i could work on please point it out.

I still look like a fat ass, i guess i gotta hit the diet and cardio a little more.

[Stubborn]

Looks good for the most part. I was doing the same thing for a long time (leaning forward) and what helped me was to think about pushing my hips back more than anything. Proper box squats could help. They really make you "push back" in order to reach the box. All the leaning in the world wont help you get to the box behind your heels. Great form for a noncompetitive lifter though! Better than I ever see at any of the gyms I go to.

[tonymctones]

Looks good for the most part. I was doing the same thing for a long time (leaning forward) and what helped me was to think about pushing my hips back more than anything. Proper box squats could help. They really make you "push back" in order to reach the box. All the leaning in the world wont help you get to the box behind your heels. Great form for a noncompetitive lifter though! Better than I ever see at any of the gyms I go to.

Thanks man, ive tried box squats before but i can never seem to get back off the box maybe i should lower the weight.

[Geo]

good work on the lifts....


you can probably guess what I think about your camera skillz (or lack there of)