Tonys training log

[tonymctones]

dude, watch yourself. even a tiny hernia is awful to deal with. i had a small one down near my pelvis and it was months before i could lift without it feeling like it was tearing.

eww i didnt even think about that, you think that might be what it is? I already have an inguinal and have had it for about 2 yrs i just dont have insurance right now. Hmmmm i think im gonna take a week off now, that shit scares me. Maybe ill just do cardio for a week or two.

[MisterMagoo]

eww i didnt even think about that, you think that might be what it is? I already have an inguinal and have had it for about 2 yrs i just dont have insurance right now. Hmmmm i think im gonna take a week off now, that shit scares me. Maybe ill just do cardio for a week or two.

mostly just take it easy and listen to your body. if it starts to tweak, be careful. i'm not sayin that's what it is, but it's a possibility you might have to grapple with.

[tonymctones]

its been two days and its a little sore, but i did play a little golf the day after which probably didnt help. It feels alot like what happend to my other side of my abs a few yrs ago, that was healed up within a week or two so ill just take it easy and maybe do abs, calves and cardio till i feel 100% again.

Thanks for the advice magoo

[MisterMagoo]

someone once told me it's better to feel like a pussy and recover than go like a cowboy and end up injured. i wish i'd taken that advice more often, but at least i can pass it on. 

[thewickedtruth]

yep..if your body starts bitching you better start listening.. which is why i didn't make another pull attempt yesterday at 765. my lower back is a litlte off today because of it... taking a few days off now means you don't have to take half a year off or more later for stupidity home slice!


now quit your bitching and slab some vagisil on that bad boy! 

[tonymctones]

yep..if your body starts bitching you better start listening.. which is why i didn't make another pull attempt yesterday at 765. my lower back is a litlte off today because of it... taking a few days off now means you don't have to take half a year off or more later for stupidity home slice!


now quit your bitching and slab some vagisil on that bad boy! 

lol fvck me runnin 765 you make me look like a woman.

[MisterMagoo]

lol fvck me runnin 765 you make me look like a woman.

he's a bastard, ain't he?

"man, i hurt my knee the other day squatting 365. i think i went down too fast."

"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."

[tonymctones]

he's a bastard, ain't he?

"man, i hurt my knee the other day squatting 365. i think i went down too fast."

"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."

lol

[tonymctones]

IM BACK BITCHES

Back
warm up

5 mins on tread mill
pull overs:
80x10
90x8

Dead lifts
warm ups
135x6
225x4

315x12
365x8
405x5: form was a little shitty and my rythem was off

reverse grip pull downs on hammer strength machine
200x12
220x10
240x8

bent over bb rows with over hand grip
135x12
185x10
205x8

Lat pulls on machine
195x12
225x10
240x6

weights were kinda crappy but it felt like a good workout.

notes: I didnt feel any pain or discomfort in my abs which im taking as a good sign. I still used straps for everything but my grip felt alot stronger for some reason. Ill be at 495 in no time!!!!!!!!!!!!

[MisterMagoo]

damn dude! good pullin'!

i'm telling you, though, you amp down the volume on the 315 and 365 and that 405 will FLY.

[tonymctones]

damn dude! good pullin'!

i'm telling you, though, you amp down the volume on the 315 and 365 and that 405 will FLY.

lol i thought i did hahah, what would be good rep ranges? I used to do 12 10 8 and now do 12 8 5

[MisterMagoo]

lol i thought i did hahah, what would be good rep ranges? I used to do 12 10 8 and now do 12 8 5

well with me, whatever my target reps are with my heaviest weight that's what i do on each warmup. now i forget, are you aiming for 405x8? if so, then stick with 8 reps on each set.

to play devil's advocate with myself, though, if you're really driving for muscle development, then it might not be a bad thing to do what you're doing. more work done overall than if you ratcheted it all down just for that last set.

[tonymctones]

well with me, whatever my target reps are with my heaviest weight that's what i do on each warmup. now i forget, are you aiming for 405x8? if so, then stick with 8 reps on each set.

to play devil's advocate with myself, though, if you're really driving for muscle development, then it might not be a bad thing to do what you're doing. more work done overall than if you ratcheted it all down just for that last set.

my ultimate goal is muscle development and ya 405x8 is a goal but I do wanna get up to 495x5 just for shits and giggles. i think ill do that with the warm ups next time i do deads sounds pretty smart.

[davie]

Its weird, my deadlift is lower than urs, oout pulldowns about the same, but my BB row is higher.

Body mechanics eh.lol

Looking good bro.

davie

[tonymctones]

Its weird, my deadlift is lower than urs, oout pulldowns about the same, but my BB row is higher.

Body mechanics eh.lol

Looking good bro.

davie

well i never do bb rows so thats probably pretty low compared to what you would expect, ive always been a puss and done cable rows but ill be doing bb rows from now on so give me a month or so I would like to get up to rowing 315.

[tonymctones]

chest and calves

warm ups
5 mins cardio
rotator cuff rotations internal/external 2 sets of 20 per arm

Incline bb press
135x6
225x12
245x10
255x8

seated calf raises
45x20
90x15
125x12
150x8

flat bb press
135x5
245x12
265x10 got 9 on my own and had a spot for the last one
265x7 got 6 on my own and got a spot on the last one, I really wanted to do a few negatives but my spotter sucked I told him what i wanted but he barely picked the weight up at all so i just racked it.

standing calf raises supersetted with flys on a pec deck
calves
120x12
135x10
150x8

flys
120x12
140x10
160x8

Form was pretty shitty on the flat bb press, its amazing how your form can go to shit with just a week or so off. Weights are still pretty shitty but i feel like i got a good chest workout, I could have gone heavier on the last two exercises but I was feeling a little shaky and nauseas probably b/c i was on little sleep and only 2 meals all day. Legs tomorrow are gonna be a bitch...lol Im already thinking about it, thats bad news

Also my back is sore as shit but not in the middle where it normally is sore but its on the outside of the lats a little bit under my armpits.

[davie]

Dude that pain under ur arm pits is the insertion oint of ur lats.

Iv got tat 2. Its all the pulling, mainly the pulldonws that will do that to u. I did extended set of palms facing pulldowns on monday and iv still got sum sorenes there.

davie

[tonymctones]

Legs

sit ups
3 sets of 20

squats
135x6
225x4
275x12
295x10
315x8

SLDL's
135x5
225x12
245x10
255x8

Leg extensions
115x12
130x10
145x8

20 mins of treadmill at 10 degree incline and 2.5 speed.

LOL i know the amount of work was pretty low but i was wiped out after the sldl's. The squats were suprisingly fairly easy, but the sldl's were tough as shit my legs were shaking after i got done with each set.

[tonymctones]

shoulders

Seated shoulder press with db's
70x12
75x10
80x8

lateral raises with db
30x12
35x10
40x8

reverse flys with db
30x12
35x10
40x8

Scott presses
50x12
55x10
60x8

Lateral raises on machine supersetted with reverse flys on pec deck
100x12
110x10
120x8

90x12
100x10
120x8

[davie]

Thats quite alot of volume bro.

Good lifts tho.

davie

[tonymctones]

bi's and tri's

standing barbell curls
im not sure what the bar weighed so this is just the amount of weight on the bar
50x12
65x10
70x8

weighted dips
80x12
90x10
100x8

Incline DB curls
30x12
35x10
40x8

incline close grip bench press
135x12
155x10
170x8

DB hammer curls supersetted with standing tricep extensions with rope
40x12
45x10
50x8

140x12
160x10
180x8 drop set to 140x5 dropped to 100x5

notes: a little light on the weight but im getting damn good pumps, the dips were pretty tough and my right elbow was a little tender during the dips but other than that i felt pretty good.

[thewickedtruth]

he's a bastard, ain't he?

"man, i hurt my knee the other day squatting 365. i think i went down too fast."

"i know what you mean. last week i was about to high box squat 855, but after that triple with 815 i figured i should give my knees a break."

assholes lmao

[thewickedtruth]

bi's and tri's

standing barbell curls
im not sure what the bar weighed so this is just the amount of weight on the bar
50x12
65x10
70x8

weighted dips
80x12
90x10
100x8

Incline DB curls
30x12
35x10
40x8

incline close grip bench press
135x12
155x10
170x8

DB hammer curls supersetted with standing tricep extensions with rope
40x12
45x10
50x8

140x12
160x10
180x8 drop set to 140x5 dropped to 100x5

notes: a little light on the weight but im getting damn good pumps, the dips were pretty tough and my right elbow was a little tender during the dips but other than that i felt pretty good.

damn good workouts man..holy hell you put in your time. NICE JOB BRO!

[tonymctones]

assholes lmao

lol dont worry wicked were think the same thing you big bastard

[tonymctones]

damn good workouts man..holy hell you put in your time. NICE JOB BRO!

thank you sir one of these days maybe ill put up half the weight you do