Tonys training log

[tonymctones]

Lookin' good Tony! 

thanks lori

so what's with the black lucha librador mask ?

I got in a fight with a midget and after he got done kicking my ass he kicked dirt in my face...that little bastard.

shoulders

standing shoulder press with bb from mid chest
135x5x6 short breaks

reverse flys on pec deck
50x15
60x12
70x10

Calve ext on leg press machine
210x15
250x12
290x10

15 mins on treadmill at 10 degree incline at 2.5 mph

notes: Pretty worn out today worked 13 hours today in a warehouse with no A/C and with houston humidity.
I kinda like the standing shoulder presses although its hard to go heavy i get a good pump all over my shoulders not just the front. My shoulders were kinda achy tonight b/c of work so no laterals again...weighed myself before going to the gym and i was 197.2 so hopefully ill be below 197 by sunday.

[tonymctones]

chest

internal/external rotations

incline hammer strength press plate loaded
110x8
180x8
270x12
320x10
360x8 spot on the last 3

Cable flys
90x12
100x9
80x15

Standing calve ext
120x12
150x10
180x8
210x6

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

[tonymctones]

Back

Deads
135x8
225x5
365x12
405x8
455x4

Nuetral grip pull ups
12
10
9

cardio
30 mins on treadmill at 10 degree incline at 2.5 mph

[tonymctones]

Shoulders

standing shoulder presses from mid chest
135x5
145x5
155x5
155x5
155x5

reverse flys on pec deck
70x15
80x12
90x10
100x8

Seated dips on machine
stackx12x3

shrugs with db
100x12
110x10

ball crunches super setted with db upright rows
3 sets of 20

22.5x15
30x12
32.5x12

Notes: I like the standing shoulder presses the weight felt pretty good, my right shoulder which is the bad one feels weird every now and again coming down but other then that good pump and my shoulders feel worked afterwards.

[tonymctones]

been working out i hit legs and arms last week i just didnt post the workouts nothing really to report so ill just start this week

Chest
Incline hs press
90x8
180x6
270x12
320x10
360x7 spot on the last 2 sigh its quite upsetting how nobody in my gym can get the concept of negatives...

cable flys
90x12
100x10
80x12

seated calve raises: pauses at top and bottom
45x15
90x12
115x10

Cardio
30 mins on tread mill mix of jogging and walking

[tonymctones]

Back

Deads
135x5
225x5
365x12
405x8
455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more

Hammer strength high rows(i think thats the name, kinda a mix between a pull down and a row the angle is like 45 degrees)
180x15
230x12
270x10

Seated overhand rows on machine
100x15
120x12
150x10
I kinda liked these the machine wasnt that smooth but i felt it pretty good across the traps and rear delts

Ball crunchs
3sets of 20

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

[tonymctones]

Shoulders

Standing shoulder presses
95x5
135x5
145x5
155x5
155x5
155x5

Reverse flys on pec deck
70x15
80x12
90x10
100x8

Shrugs on smith
135x15
225x12
315x10

DB upright rows
30x15
40x12
50x8 my right shoulder popped a few times so i called it quits at 8

forearm curls
70x15
70x12
70x10

[Geo]

455x5 had to regrip at 3 and took about a 15-20 sec breather but gutted out 2 more

that's a good way to trash your lower back....

theres a reason why you could'nt pull those last 2 with the previous 3 in succession....


good strength none the less !

[tonymctones]

that's a good way to trash your lower back....

theres a reason why you could'nt pull those last 2 with the previous 3 in succession....


good strength none the less !

thanks geo

is it b/c of my pussy hand strength??? or that im just a pussy 

[Geo]

thanks geo

is it b/c of my pussy hand strength??? or that im just a pussy 

go over to ironmind.com and pick up a captains of crush gripper...

start with a 1.5

awesome tool to correct that fast...

are you using chalk ?

[tonymctones]

go over to ironmind.com and pick up a captains of crush gripper...

start with a 1.5

awesome tool to correct that fast...

are you using chalk ?

LOL and im using straps hahahahahah

ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.

Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.

[Stubborn]

Best advice anyone can give for grip is to NEVER use straps unless absolutely necessary. Go without for as many reps as possible and then strap in and complete the set.

I do nothing else for my grip but that and I do pretty well. I also have smaller hands also.

You can get chalk at many sporting good stores.

[Geo]

LOL and im using straps hahahahahah

ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.

Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.

pretty sure you'd be surprised at how strong your grip strength is as soon as you get some chalk....


I know I was and then I got the grippers ....

[ripitupbaby]

LOL and im using straps hahahahahah

ive tried using shit like that in the past i think one of my problems is i have small ass hands i mean i cant even use the thumb lock grip or whatever it is b/c my hands arent big enough...Ive been told about COC before maybe ill pick one up and do it while im sitting in traffic or something.

Ive never used chalk before i wouldnt even know where to get it, maybe a rock climbing store.

You think YOUR hands are small?  My hands are tiny!  Grip strength work helps alot.  I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it).

[tonymctones]

You think YOUR hands are small?  My hands are tiny!  Grip strength work helps alot.  I use the plate loaded gripper at the gym, and I also do pinch holds with two plates in between my thumb and other four fingers (google pinch grip training and you should see pics of how to do it).

I used to do the pinch grip supersetted with wrist curls...ive always done more forearm work instead of grip work...

Thanks for the advice guys

Ive been working out but havent been logging them in, back in school again and it takes up a good amount of my time.

Shoulders
DB presses(first time ive done these in freaking ages)
45x8 Form was off a little this would come back to bite me in the ass later
75x12
85x10
95x6 definitely had 8 in me i went down for the 7th rep and the right db went one way and the left the other couldnt recover 

Reverse flys on pec deck
80x12
90x10
100x8
120x6

Shrugs on smith
135x15
225x12
315x10

Crunchs on ball
3 sets of 20

db upright rows
40x12
50x10
60x6

Cardio: 30 mins on treadmill walking/jogging

Notes: Damn impressed with the db presses i havent done those in probably over a year and my shoulder didnt bother very much at all...

[tonymctones]

Decided to switch up the order of my routine to see if it makes a difference

Back

Deads
135x8
225x5
365x12
405x8
455x4 Iono what happend here my form was pretty damn good the first 2 work sets and this one i think i tried to start to fast and my ass jacked up before the weight which caused me to be more on my toes then the balls of my feet after that i was kinda screwed.

neutral grip pull ups
12
10
9

Seated overhand rows
150x12
170x10
190x8

ball crunches
20x3

[tonymctones]

shoulders

DB shoulder presses
45x8
75x12
85x10
95x8 gotcha  i knew i had it in me, my form was still a tad shakey, ill bump up to 100 next week

Revers flys with DB lying on bench
15x15
20x15
20x15

Lateral raises on machine
95x15
105x12
115x10

DB upright rows
45x15
50x12
55x10

Notes: I know my shoulders getting better b/c a few months ago just the thought of doing shoulder presses with db never the less upright rows made my shoulder feel like it was going to dislocate. There is still the slightest bit of pain and rom issues but its gotten a lot better...Ill try and do some light cardio tonight after i get done studying.

[tonymctones]

legs

Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low
135x6
225x12
275x10
315x8
365x4
405x2  i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe 

lying leg curls
115x12
125x10
135x8

Standing calf raises
150x12
180x10
210x6 dropped to 150x5

cardio
stairmaster for 30 mins at level 6

ball crunchs
4 sets of 20...LOL i think i made the ball lop sided hahahah 

[Stubborn]

ball crunchs

Sounds unpleasant.

[burn2live]

legs

Squats: was on the squat rack instead of the power rack today b/c it was taken so i cant go down as low
135x6
225x12
275x10
315x8
365x4
405x2  i told myself to stay real tight throughout the reps and it felt good but i think it resulted in my going down super slow i think i might have had another one in me...maybe 

lying leg curls
115x12
125x10
135x8

Standing calf raises
150x12
180x10
210x6 dropped to 150x5

cardio
stairmaster for 30 mins at level 6

ball crunchs
4 sets of 20...LOL i think i made the ball lop sided hahahah 

I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way

[tonymctones]

Sounds unpleasant.

LOL...very much so

I wouldn't say going down slow on the squats is a bad thing. I feel it takes a bit of shearing force off your knees and keeping control of the weight is always a good thing. I have slowed my squat descent recently and it seems to have paid off. Great squats by the way

thanks

i kinda felt the same way afterwards about the speed, i think its much safer

[Option D]

listen to this while you train
http://www.xxlmag.com/online/?p=48430

[tonymctones]

listen to this while you train
http://www.xxlmag.com/online/?p=48430

screw that, steelers blow....

[tonymctones]

did chest yesterday nothing special but my chest is pretty sore today...

arms

preacher curls on machine
90x12
100x10
110x8

Close grip bench presses
135x8
205x12
225x10
245x8 pretty solid

DB hammer curls
55x12
60x10
65x8 form was not so solid here

Tricep push downs on dip machine
stack for 10 reps for 3 sets

decline DB curls
35x12
40x10
45x8

Reverse grip tricep ext.
150x15
180x12
200x10 dropped to 150x5

ball crunchs
4 sets of 20

[tonymctones]

back
deads
135x8
225x5
365x12
405x8 easy all the way through no break no regrip
455x5 rough as shit iono what changed from the 405 set to this one but man this was rough

pull ups neutral grip
12
10
10

seated rows overhand
190x12
230x10
250x8

crunchs
4 sets of 20