TQ is coming to getcha! - 2010

[TQsmooth5]

Greetings!

A few weeks ago, I started my journey into the 2010 contest season. I've been reading these boards for years now, waiting and watching some of the greats hit local shows in my Washington State area (Eric Helms, Jeff Alberts, Luke Ellis....many, many others). Now I've got the itch!

I little about myself...I'll be 40 when I compete again. I've loved this bodybuilding life since 1989...yes 1989! I was convinced by the local gym owner "Vince" that I should do a show in Vancouver, WA. I think I got dead last but maybe not...I can't remember that far back! :) I did a local show in Everett for a few years which I think is now the Emerald Cup, then quit for a whopping 13 years and got lazy.
Fast forward, 2005 I joined a gym and started getting hooked again. By 2006 I was approached by two great people, Kevin & Denise James, who told me about a local show they were putting on and soon I was at it again with contest dieting. I managed to get 1st in Light-heavies (No one else was there). So I felt pretty good but not good enough. I did a few more shows over the next few months...yada, yada, yada...2008 I entered the Vancouver again and placed 6th out of 6...I was depressed. Kevin & Denise offered to help me with my diet for their show in Aug and I've been with them ever since. We took a longer approach, about 17 weeks, but with about 4 weeks notice I suprised them with the urge to go to Sacramento for the Capital City Classic. I didn't know if I would make it but the dieting seemed to come together and I looked decent..I couldn't believe it. I got complements from the judges saying I could have got a most improved award, but it was my first time at that show (by the way...this was the show Berto got his WNBF pro card....Hey Berto!) I was now full of confidence to do the show in Arlington, WA! I did a great job on the diet and got 1st again in light-heavys and did well in the overall....alas WNBF-pro Brad Loomis was (is!) just too shredded to beat (Hi Brad!).

I decided to take about a year off to work on my weak points and make my strong points even better! I think of the summary like this:

2006 - Re-entry into bodybuilding
2007 - A stupid year of water-cutting, bad-carb-depleting/loading, sodium-loading/dropping, bro-science-following crap.
2008 - Admitting I needed help with my diet and having my best year in competing.
2009 - Adding size, working on weak points...
2010 - ???????.........Crushing everything in my path to Pro-Card!

My plan starts with Vancouver again, late March...about 30 weeks total! (believe me, I'll need it!...ask some of the guys who saw me in Arlington, WA this year) but this time I plan on taking my act on the road as well, including Sacramento, maybe even Ohio !..you never know when I'll show up!

I fully amped for this! I'm down a few pounds already and still feeling good. I'm still new to starting my own threads so I guarantee I won't be able to post everyday but I'll try to keep up as much as possible. I try to throw in a few photos here and there.

Attached is the 2008 INBF show In Wash...I'll be in even better condition in March! Here we go!...I'm coming to getcha!

[FATHER FLEX]

Oh yeah! About time! :)

[TQsmooth5]

Oh yeah! About time! :)

Yes, yes! Thanks man, it's good to be back!


Here are some of my usual numbers for the coming future:

Protein - 200
Carbs - 200
Fats - less than 45

Supplements:

BCAA's
X-tend
L-Glutamine
MSM
Multi-Vitamins
Mono-creatine
Nitrix

I eat about 6 times a day. Chicken, tuna, steak, ground turkey, broccoli, green beans, asparagus, oats, brown rice....you know the deal! I try not to use any shakes but sometimes it can't be helped.

Standard workouts:

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Shoulders & traps
Friday - Bi's and Tri's

Let us begin!

[TQsmooth5]

I know I just put down that I do chest on Tuesday but today I went to my girlfriend's gym for chest...

Incline BB Bench: 3 x 10-12 @ 225
Flat DB Bench: 1 x 10 @ 65's, 1 x 12 @ 90's, 1 x 10 @ 110's, 1 x 5 @ 120's
Flat DB Bench Fly 2 X 10 @ 50's
Smith Machine Fly: 3 x 10 @ 185
Vertical Press Machine: 3 x 10 @ 195-205
Cable Cross-overs: 3 x 10 @ 70
Pec-Dec Negatives: 3 x 5-10 @ 185

Feeling pretty good. I'm nursing a groin pull which throws a monkey wrench in my walking cardio but it'll slowly get better.

[Quelly]

Definitely subbed for this one big Toney! Can't wait to come support you at the cap city and the washington show in 2010!!!!

btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat ;), but THICK too!...all I'm saying is you are gonna look SICK come show time!

[ehlisl]

btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat ;), but THICK too!...all I'm saying is you are gonna look SICK come show time!

Tony! My Man! I am on this 110% and agree with Eric! You have had a productive offseason and I can't wait to see what you look like when you step on stage. Great gains lay the way for a great showing in 2010! Hopefully I get to stand with you in the Overall again.

No middleweights are going to stop up this time ;) .....lol

[TQsmooth5]

Definitely subbed for this one big Toney! Can't wait to come support you at the cap city and the washington show in 2010!!!!

btw for those who don't know....this dude got BIG this offseason, not all fat either...I mean...there was some fat ;), but THICK too!...all I'm saying is you are gonna look SICK come show time!

Thanks man, I've got a bit to lose first, hence the 30 week plan but I should be ready for action in a few months. I'll bet you're just itching to get that pro-card in 2 weeks!


Tony! My Man! I am on this 110% and agree with Eric! You have had a productive offseason and I can't wait to see what you look like when you step on stage. Great gains lay the way for a great showing in 2010! Hopefully I get to stand with you in the Overall again.

No middleweights are going to stop up this time ;) .....lol

Lol! Yeah, we've had enough of the middle weights! They need some of the big guys to have a chance here! How's the off-season coming along for you?

[Quelly]

hey your gonna do fine! I was just glad to see you weren't on the denial tip of "oh bro its all muscle, I'm still 12%, gimme 12 weeks I'll be shredded!" taking it on with 30 weeks is going to be good for muscle maintenance and will give you plenty of time to tighten up and come in at your best conditioning ever and bigger than last time!

[ehlisl]

Big Tony! Just checking in for an update to see how the diet and training is going.

[TQsmooth5]

hey your gonna do fine! I was just glad to see you weren't on the denial tip of "oh bro its all muscle, I'm still 12%, gimme 12 weeks I'll be shredded!" taking it on with 30 weeks is going to be good for muscle maintenance and will give you plenty of time to tighten up and come in at your best conditioning ever and bigger than last time!

Thanks Eric! These first few weeks I knew it would just be a matter of seeing where I was at, trying to log down my diet, and to control and pick up the pace in between sets at the gym.

..Man, you must be going crazy right now in the middle of peak week and just about ready to grab that pro card!



Big Tony! Just checking in for an update to see how the diet and training is going.

Hey Luke! I knew I wouldn't be able to log as religiously as you and the others at first. I'm going to update this here shortly and I think sometime within the next week I'll be brave enough to start putting up some photos. How's your off-season treating you?

[ehlisl]

Tony! Hope the prep is going well. Just wanted to see if you are planning on going down to Sac in July?

[TQsmooth5]

Tony! Hope the prep is going well. Just wanted to see if you are planning on going down to Sac in July?

Hey, Luke!

Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go! :)




Ok, I'd better put an update on this thing here...

25 Weeks out:

After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).

Today was Chest:

Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb

Cardio - Pickleball games..fun, fun, fun!

Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.

Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.

Peace!

[Quelly]

Hey, Luke!

Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go! :)




Ok, I'd better put an update on this thing here...

25 Weeks out:

After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).

Today was Chest:

Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb

Cardio - Pickleball games..fun, fun, fun!

Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.

Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.

Peace!

2lbs/week is an awesome pace, hopefully you can keep your macros where they are with that kind of progress! and bro strong db pressing!

[FATHER FLEX]

You think your numbers will go up, or down?

[SkNatural]

Hey, Luke!

Everything's going alright so far. I do plan on making it to Sac next year. Although I must say after looking at those pics of Scott K. and his conditioning from the Wash Ironman this year I can tell I've got a ways to go! :)




Ok, I'd better put an update on this thing here...

25 Weeks out:

After 5 weeks, I'm down about 10 lbs to the mid-to-low 220's depending upon time of day (after drinking water).

Today was Chest:

Flat Bench DB Press - 5 x 8-10 rep - 115's
Smith Machine Incline Bench - 5 x 10-12 - 2 plates each side
Cool-down sets of Decline BB Bench - 2 x 20 - 135
Machine Fly - 5 x 12-15 - 185 lb

Cardio - Pickleball games..fun, fun, fun!

Macros are still pro - 200, carb 200, fat < 45...but I should be getting new numbers soon after a bodyfat pinch later this week.

Still feeling weird about pics, but what I should do is take them in the morning before I drink a gallon of water and X-tend.

Peace!

I appreciate the compliment bro. Your down to 25 weeks already? Which day is your show again?

Do you think you would benefit from trying to diet up for 5-6 weeks and then start a cut. It seems like your macro's are a little bit low for this far out. In the end, you know your body best, just wondering.

[TQsmooth5]

2lbs/week is an awesome pace, hopefully you can keep your macros where they are with that kind of progress! and bro strong db pressing!

I'm hoping I can keep up with this pace for a few more weeks. The idea this time around will be to actually add food towards the end and make small adjustments throughout the year....fingers crossed!


You think your numbers will go up, or down?

Hey Berto! If my weight keeps dropping about 2 lbs per week like it is, they may just tell me to keep my numbers as they are for now until I hit a stalling point which inevitably I will.


I appreciate the compliment bro. Your down to 25 weeks already? Which day is your show again?

Do you think you would benefit from trying to diet up for 5-6 weeks and then start a cut. It seems like your macro's are a little bit low for this far out. In the end, you know your body best, just wondering.

Yep, 25 weeks to go as of last Saturday. My aim is for Vancouver at the end of March (I think...it usually is). You've really inspired me to try to do well at this show. Before, to be honest I was thinking that Vancouver would be a warm-up of sorts to get ready for INBF shows later but you've shown me that an INBF (now WNBF pro) athlete can win at these shows too!

My numbers may seem a little low but my prep coachs are just trying to get a good basis to work from and see if they can get me down to "decent pre-prep" weight and shape. I'm the first to admit I let myself get heavy during the off-season. Which is another thing, I'm extremely carb sensitive. Even at 200g of carbs, without doing any cardio I'd blow up like a balloon....it's unfair! :) And lastly, these numbers are what I "try" to shoot for. I know I've been a little over here and there on the fats and protein...but I guess that's why we keep track of all the foods whether you hit the numbers or not huh?

Today was Back...

Wide-Grip pull-ups 3 x 8-10 BW

Smith Machine Deadlifts (more like rack deads) 1 x 10 - 200lbs on machine
1 x 10 - 290lbs ; 1 x 10 - 380lbs ; 1 x 8 - 470lbs ; 1 x 5 - 560lbs...

...then it happened!!!!.....
...I felt that familiar "tweek" in my lower back! Of course, it started getting stiff when I straightened up but it didn't hurt...so like any other fool I decided I was gonna get my back workout finished before the pain starts setting in tomorrow morning like I know it will...

Bent over BB Rows (underhand) 4 x 10-12 - 205lbs
Lat pulldown machine (wide grip) 2 x 10 - 165lbs, 1 x 10 - 190lbs, 3 x 5-8 - 220lbs
Seated Cable rows (close grip) 1 x 10 - 170lbs, 1 x 10 - 190lbs, 2 x 10 - 220lbs, 2 x 8 - 250lbs

Cardio - pickleball at midday, after workout - 25min treadmill

As of writing this tonight my back is stiff, not yet sore....I expect H3ll tomorrow!

Peace!

[SkNatural]

I'm hoping I can keep up with this pace for a few more weeks. The idea this time around will be to actually add food towards the end and make small adjustments throughout the year....fingers crossed!



Hey Berto! If my weight keeps dropping about 2 lbs per week like it is, they may just tell me to keep my numbers as they are for now until I hit a stalling point which inevitably I will.



Yep, 25 weeks to go as of last Saturday. My aim is for Vancouver at the end of March (I think...it usually is). You've really inspired me to try to do well at this show. Before, to be honest I was thinking that Vancouver would be a warm-up of sorts to get ready for INBF shows later but you've shown me that an INBF (now WNBF pro) athlete can win at these shows too!

My numbers may seem a little low but my prep coachs are just trying to get a good basis to work from and see if they can get me down to "decent pre-prep" weight and shape. I'm the first to admit I let myself get heavy during the off-season. Which is another thing, I'm extremely carb sensitive. Even at 200g of carbs, without doing any cardio I'd blow up like a balloon....it's unfair! :) And lastly, these numbers are what I "try" to shoot for. I know I've been a little over here and there on the fats and protein...but I guess that's why we keep track of all the foods whether you hit the numbers or not huh?

Today was Back...

Wide-Grip pull-ups 3 x 8-10 BW

Smith Machine Deadlifts (more like rack deads) 1 x 10 - 200lbs on machine
1 x 10 - 290lbs ; 1 x 10 - 380lbs ; 1 x 8 - 470lbs ; 1 x 5 - 560lbs...

...then it happened!!!!.....
...I felt that familiar "tweek" in my lower back! Of course, it started getting stiff when I straightened up but it didn't hurt...so like any other fool I decided I was gonna get my back workout finished before the pain starts setting in tomorrow morning like I know it will...

Bent over BB Rows (underhand) 4 x 10-12 - 205lbs
Lat pulldown machine (wide grip) 2 x 10 - 165lbs, 1 x 10 - 190lbs, 3 x 5-8 - 220lbs
Seated Cable rows (close grip) 1 x 10 - 170lbs, 1 x 10 - 190lbs, 2 x 10 - 220lbs, 2 x 8 - 250lbs

Cardio - pickleball at midday, after workout - 25min treadmill

As of writing this tonight my back is stiff, not yet sore....I expect H3ll tomorrow!

Peace!


Active release therapy Bro!!! Go so Neno Pribic in kirkland, he can work miracles. I believe he works with alot of the seattle seahawk players. I've used him tons.

[TQsmooth5]

Update:

24 weeks out, weight is going down and after my prep coach's check-in I get to leave my numbers the same - 200 pro, 200 carb, 45 fat. Pics will come soon...I promise!

Yesterday was Legs:

Smith squats (For some reason they feel a lot better than regular ones as far as getting proper depth) - 2 x 10 - 2 plates, 2 x 10 - 3 plates, 2 x 5 - 4 plates, 1 x 3 - 5 plates
..mixed in with...
Front squats - 3 x 10 - 135 lbs, 2 x 5 - 225 lbs
Leg Extensions - 10 x 10-15 - 130 lbs

After this I was beat from heavy Smith squating...

Cardio - 2 pickleball games

----------

Today was Chest:

Morning - Abs - Hanging leg raises - 3 x 20, Decline sit-up 3 x 20

Incline Db Press - 1 x 10 - 60s, 1 x 10 - 85's, 1 x 10 - 100's, 3 x 8 - 115's
Incline BB Press - just the bar - 75 reps
Machine Fly - 3 x 10-12 - 190lbs, 2 x 10 - 200lbs
Machine Vertical Press - 3 x 10 - 240lbs, 2 x 6 - 255lbs
Cool-down Decline BB Press - 3 x 20 - 135lbs

Cardio - 30 min Treadmill

Done and done!

Peace!

[FATHER FLEX]

24 weeks comes here quick to! :D

[TQsmooth5]

Update - 22 weeks out:

Thursday: Morning - Back

V-bar corner rows - 2 x 10 - 4 plates, 3 x 6 - 5 plates
Lat Pull downs - 3 x 10 - 160lbs, 3 x 10 - 190lbs

Cardio: 25 min - treadmill

Evening - Arms

Skull Crushers - 2 x 15 - 80lbs, 3 x 12 - 110lbs, 2 x 10 - 80lbs
superset with
BB Curls - 2 x 10 - bar, 2 x 10 - 65lbs, 3 x 10 - 95lbs, 2 x 10 - bar

Dips - 5 x 15-20 - BW
superset with
Db Hammer curls - 5 x 10-12 - 45lbs

Tricep pushdown - 5 x 12-17 - 80lbs
superset with
Seated Preacher Curls - 5 x 10-12 - 80lbs

I usually wander around the gym at this point doing a set of one thing or another...curls, one arm presses, etc....you know what I mean.

Cardio: 20 min stairclimber

Feeling a lot better, Definitely much leaner. I've reduced the size of the summer-gut down to the level where if I suck in it looks half-way decent. Nutrition numbers are still the same but I'll get checked out on Sunday.

[ehlisl]

Update - 22 weeks out:
Feeling a lot better, Definitely much leaner. I've reduced the size of the summer-gut down to the level where if I suck in it looks half-way decent. Nutrition numbers are still the same but I'll get checked out on Sunday.

What's your cardio routine looking like Tony?

[TQsmooth5]

What's your cardio routine looking like Tony?


Usually I do cardio about 5 times a week. I've been trying to mix it up a bit. The majority of the time it's been treadmill work - max incline at 3.6-4.4 speed for 25-35 min. on Thursdays I use the Stairclimber for 25 min. If all the treadmills are taken then I use the stationary bike. The closer I get to a show, I usually ramp it up to an hour for 2 sessions per but this time I hope I won't have to do that.

Friday was Hams/Glutes/Calves:

SLDL: 2 x 15 - 225lbs, 4 x 15 - 275lbs
DB Lunges: 2 x 10 each leg - 65's, 3 x 10 - 85's
Seated Calf Raises: 4 x 10 - 90lbs
Leg Curls: 3 x 10 - 90lbs

Cardio: 25 min treadmill

[TQsmooth5]

Rapidly approaching the 1/3-of-the-way mark in the diet.

Tuesday - Back (excluding warmups)

Lat Pull downs: 2x10 - 180lbs, 2x10 - 200lbs
BB Bent-over rows: 2x10 - 225lbs, 2x8 - 295lbs
Incline bench DB rear delt raises: 4x15 (straight out) + 15 at 90 degree bend - 15's
Hammer Strength High Row: 1x10 - 4 plates, 2x10 - 6 plates, 2 x 10 - 8 plates
Seated cable row: 1x10 - 200lbs, 2x10 - 240lbs, 2x10 - stack(300lbs)

I got to workout with my girlfriend this day which is always a treat!

Wednesday - Arms:

Standing EZ bar Curls: 5x10 - 70lbs
Skull crushers: 2x10 - 80lbs, 3x10 - 100lbs
DB Hammer curls: 3x10 - 45's, 2x10 - 55's
Close-grip Smith bench press: 5x10 - 4 plates
Preacher machine curls: 3x10 - 70lbs
Cable Double bi curls: 3x10 - 40lbs each
Tricep pushdown: 4x10 - 90lbs

Cardio: Nice enough outside to play a game of pickleball, and 25 min of treadmill work.

I'll probably go see the coaches this weekend and see how I'm doing.

[Quelly]

good to see you putting in work bro!

[RooRooTJ]

Where are those pics you were promising? Great start so far. I am subbed for the rest of the ride.

[FATHER FLEX]

1/3rd of the way there. That was quick! :)

[ehlisl]

1/3rd of the way there. That was quick! :)

the last 2/3 is the best part :D

Are you going to Cali in July? Keep killing it Tony!

[TQsmooth5]

good to see you putting in work bro!

Thanks Eric, looks like your starting to put up some serious numbers yourself!


Where are those pics you were promising? Great start so far. I am subbed for the rest of the ride.

I know, I know....I've got to get some decent ones or have someone else take them for me! :)


1/3rd of the way there. That was quick! :)

Yeah, this is flying by! I don't feel like it but it's been over 2 months already. I can't imagine how some competitors say they only need 8-or-so weeks to get ready for a show. There's no way I would ever be ready in that time frame.


the last 2/3 is the best part :D

Are you going to Cali in July? Keep killing it Tony!

Yes it is the best part! I like the way my diet was set up this time around. I haven't had to kick any foods out of my diet...yet!...just minding the macros. But I think I'll start paying more attention to the make-up of my meals, not that I polluted my diet before! :)

I do plan on traveling down to Sac this year and I may even fly to Ohio for the Buckeye Classic. For now, I plan on getting my feet wet with Vancouver.

Thursday - Shoulders/Traps:

Hammer Machine Overhead Press: 4x10 - 4 plates, 2x4 - 6 plates
Machine Shrugs: 2x10 - 6 plates, 4x10 - 8 plates
Front Raises: 3x10 - 45 lbs plate
Standing DB Lat raises: 5x10 - 35's
Single arm Lat raises: 4x10 - 25's

Cardio: Stairclimber - 20 min.

Still feeling pretty good about the diet. I realize that this will change as soon as I start reducing the carbs a bit but I'm ready for it! That's one of the advantages for taking a long approach. It's not such a shock to the body with restrictions. Last year one of my weak points was my legs. I knew that I had to get some size on them even if it meant adding more weight than what would normally be considered "too heavy for off-season". I hope it's paid off. My legs feel stronger and I've added PR's on all my Squats, which I can attribute to working legs early in the workout week and eating heavily around those days. Lastly, the long approach allows me to do a lot less cardio which was a lot of the reason for my small(ish) legs. I'd do an hour of cardio before work, and then and additional hour after the afternoon workout and it ate up the muscle. Now, I'm down to only about 30 mins...maybe 45 min total and still losing fat. So, all's good so far!

Well, time to hit it again for Hams & Calves.

Peace

[TQsmooth5]

More updates:

Today was legs:

Front Squats: 3x6 - 135lbs, 2x6 - 185lbs, 3x6 - 225 lbs
Smith Machine Squats: 2x10 - 4 plates, 2x6 -6 plates, 3x6 - 8 plates, 1x10 - 6 plates
45 degree Super Seated Leg press: 4x10-14 - 4 plates
Leg Extensions: 3x15-20 - 185lbs

Short and sweet.

Felt a lot better today after going way over my carb amount for the day yesterday...may have acted like a refeed.

A little over 18 weeks to go!

[ehlisl]

More updates:

Today was legs:

Front Squats: 3x6 - 135lbs, 2x6 - 185lbs, 3x6 - 225 lbs
Smith Machine Squats: 2x10 - 4 plates, 2x6 -6 plates, 3x6 - 8 plates, 1x10 - 6 plates
45 degree Super Seated Leg press: 4x10-14 - 4 plates
Leg Extensions: 3x15-20 - 185lbs

Short and sweet.

Felt a lot better today after going way over my carb amount for the day yesterday...may have acted like a refeed.

A little over 18 weeks to go!

Good stuff Tony! How are the stats??

[Quelly]

when do we get pics!

[TQsmooth5]

Alright! I finally have a second page!...



Good stuff Tony! How are the stats??

Stats are doing..OK. I didn't lose as much fat as I thought I would. I want to be under double digits before Christmas. Still around the 13% mark..which is high (especially because of the high measurements around the mid-section) but I started around 18%.

Weight is 217 as of this morning, down 17 lbs so far. About 20-25 lbs to go. Still not worried or panicky about crunch-time. I have ways of getting down there by bigger chunks if needed. (...more testament to a longer prep time..plenty of time to adjust things).

You still getting ready for Sac?


when do we get pics!

I know, I know!...I'm scared! :)

Chest tonight....maybe pics later...maybe.

[TQsmooth5]

Tuesday - Chest:

BB Bench Press:
1x10 - 135 lbs
2x10 - 225 lbs
2x6 - 275 lbs
2x3 - 295 lbs
2x1 - 315 lbs
1x10 - 225 lbs (Cool-down set)

Incline DB Press:
1x10 - 75's
1x10 - 95's
2x6 - 110's (too much, too fast for this weight)
1x3 - 115's (yep, definetly too much!)
1x10 - 95's

HS Machine Incline Press:
2x10 - 4 plates
3x6 - 6 plates
1x2 - 8 plates
2x10 - 4 plates

Flat Db Fly:
2x10 - 65's

Pec Deck Machine:
4x10 - 160 lbs

Cable crossovers (upward)
3x10 - 50 lbs on each arm

Abs/Cardio: I did a lot this day, Abs and 40 mins (treadmill) in the morning, 20 mins on the bike after the workout and then for some reason I decided after my main meal after the workout I felt the urge to do 20 min more on the treadmill. I don't know why.

..Doing some Back work again tonight.

[Quelly]

nice! strength is still impressive, and hell, if your up to it, extra cardio, why not?

[ehlisl]

You still getting ready for Sac?

Great work Tony!

Yep, Sac is plan 100%! I start getting ready the end of Jan :D

[TQsmooth5]

nice! strength is still impressive, and hell, if your up to it, extra cardio, why not?

Thanks Eric, I've noticed my strength dropping a little but not too much.


Great work Tony!

Yep, Sac is plan 100%! I start getting ready the end of Jan :D

Awesome! This should be a great show. Are you going to watch the Vancouver this year?

Wednesday - Back:

Wide Grip pullups:
5x10 - BW

HS Machine Low Row:
2x10 - 4 plates
4x6 - 6 plates
2x4 - 8 plates

HS Machine High Row:
2x10 - 4 plates
4x10 - 6 plates
2x4 - 8 plates + a couple 10lbs on each side

Lat Pulldowns:
2x10 - 190 lbs

Seated Cable Row:
2x10 - 190 lbs
2x10 - 230 lbs
3x8 - 270 lbs
1x3 - Stack (300 lbs)

Cardio: 40 min on treadmill
_________

Thursday - Arms:

Skull Crushers:
2x10 - 80 lbs
4x10 - 100 lbs

Smith Close Grip Bench Press:
5x10 - 4 plates

Tricep Pushdowns:
6x15-20 Stack (150 lbs)

Standing BB Curls:
5x10 - 85 lbs

Hammer Curls:
2x10 - 45's
1x10 - 50's
2x6 - 60's...that's all I have the energy for today...

Cardio: stairclimber 20 min.

[SkNatural]

Just checking in to see how your prep is going. Keep plugging away!!!

[TQsmooth5]

Just checking in to see how your prep is going. Keep plugging away!!!

Hey Scott! The prep's coming along well...I think! Hey, are you doing the Vancouver? or at least coming down to watch?

[SkNatural]

Hey Scott! The prep's coming along well...I think! Hey, are you doing the Vancouver? or at least coming down to watch?

If I tell you I am, will you train harder for the show? :)

[TQsmooth5]

If I tell you I am, will you train harder for the show? :)

Sure!...you're just watching..right?.. :)

I'll be ready. I've been itching to get back into this for over a year!....although I may decide just to do the masters div. I'll be 40 by then...*sigh* I'm getting old!

[SkNatural]

Sure!...you're just watching..right?.. :)

I'll be ready. I've been itching to get back into this for over a year!....although I may decide just to do the masters div. I'll be 40 by then...*sigh* I'm getting old!

I was trying to light a fire under your A$$, but nah, I'll be deep in the offseaon. I'll be there to root ya on.

[healthybodies]

MMMMMmmmmmm...........don't know how I missed this one. Just know I'll be watching.

[TQsmooth5]

I was trying to light a fire under your A$$, but nah, I'll be deep in the offseaon. I'll be there to root ya on.

I'm lit man! Diet's coming along, and still lifting heavy! It'll be good to see you there.


MMMMMmmmmmm...........don't know how I missed this one. Just know I'll be watching.

Hey Brad! Congratulations on the APA Powerlifting meet and being a new trainer / coach for the Team 3D Muscle Journey! I've meet all the coaches now and they'll be a fantastic team to have 2 lucky competitors work with. I'm already working with United Fitness or I'd be signing up for this too. Good to have you aboard!

This year I won't disappoint!

[Quelly]

when do we get pics!

*cough*

;)

[SkNatural]

*cough*

;)

Second that Motion

[ehlisl]

Second that Motion

No pressure Tony..... ;)

[FATHER FLEX]

None!

[TQsmooth5]

*cough*

;)


Second that Motion


No pressure Tony..... ;)


None!

Alright, alright! :)

I hate using the camera/phone so I hope this works!...I also want to add this was after a full day of drinking water and......oh the h!@#ll with it!....here it is!

[ehlisl]

Alright, alright! :)

I hate using the camera/phone so I hope this works!...I also want to add this was after a full day of drinking water and......oh the h!@#ll with it!....here it is!

Leaning out nicely Tony. Can't wait to see the end product on stage....going to be gooood! :D

[Quelly]

Leaning out nicely Tony. Can't wait to see the end product on stage....going to be gooood! :D

x 2

still looking big but now big with a taper instead of big like a fridge ;)

[FATHER FLEX]

What Eric said! Still takes a while to scan ya from left to right. WIDE! :D

Seriously, its going to freaking hard watching you and others hit the stage this year.

[Quelly]

What Eric said! Still takes a while to scan ya from left to right. WIDE! :D

Seriously, its going to freaking hard watching you and others hit the stage this year.

i forsee us hitting up some VERY motivated workouts between pjing and finals in july, august and september next year!

[SkNatural]

Alright, alright! :)

I hate using the camera/phone so I hope this works!...I also want to add this was after a full day of drinking water and......oh the h!@#ll with it!....here it is!

No need to preface it man, we were just wondering how your progressing. We all know you can get lean. Keep pushing it.

[TQsmooth5]

Leaning out nicely Tony. Can't wait to see the end product on stage....going to be gooood! :D


x 2

still looking big but now big with a taper instead of big like a fridge ;)


What Eric said! Still takes a while to scan ya from left to right. WIDE! :D

Seriously, its going to freaking hard watching you and others hit the stage this year.

Thanks guys, I got a ways to go, but like I keep saying, still lots of time.


No need to preface it man, we were just wondering how your progressing. We all know you can get lean. Keep pushing it.

Thanks Scott! I was just playin'! I expect my numbers to change up a bit after this week. I think I've finally hit one of my stalling points. I haven't lost any weight for the last week.


Monday- Legs:

Front Squats:
4x5 - 225lbs

Smith Squats:
3x7 - 6 plates
2x4 - 8 plates
2x2 - 10 plates! Yes!

Leg extensions:
5x12 - 210 lbs

Cardio: 25 min treadmill


Tuesday - Back:

Deadlifts:
2x6 - 315 lbs
4x4 - 405 lbs

One-arm DB row:
1x10 - 105 lbs
4x10 - 125 lbs

Lat Pull-downs:
1x10 - 190 lbs
2x10 - 220 lbs
3x8 - 240 lbs

Cardio: 15 min Elliptical

After meal - 25 min treadmill.

[TQsmooth5]

Thanksgiving's come and gone. Didn't get too far off my numbers.

Thursday - Arms/ Cardio

Did a few sets of curls and skull crushers, then did 40 min on the treadmill.

Friday - Cardio

Just 20 min on the treadmill for this day

Saturday - Shoulders/Glutes:

Db Millitary Press:
2x10 - 75's
2x4 - 95's
2x8 - 85's

DB Lunges:
3x10 - 65's

Db Lat Raises:
2x10 - 35's
4x10 - 40's

DB Incline reverse rear raises:
3x15 - 20's

Cardio - treadmill 30 min

Sunday - rest.

Monday - Legs:

Front Squat:
2x10 - 135 lbs
2x6 - 225 lbs
1x1 and .....!!! dumped 275 lbs on floor! Luckily it was at the bottom of the lift so it didn't make that great of a noise...still embarassing! :)

Smith Machine Squat:
1x10 - 4 plates
2x10 - 6 plates
3x8 - 8 plates
1x4 - 10 plates
1x8 - 6 plates - cooldown

Leg Extension:
2x20 - 195 lbs
2x15 - 220 lbs

Cardio/ Abs: Morning - crunches, twists, treadmill - 35 min ; afternoon - treadmill 10 min.

This weekend was great. Spending time with the folks and eating. My girlfriend has been on the Diet Doc plan for about a month now. She's been losing steadily and making great progress and now it's finally really paid off. She ran the Seattle Marathon on Sunday and shaved 45 minutes off her last time and beat her best time by at least 30 min!

By the way, Eric and Berto. My girlfriend is running in the Sacramento Marathon this weekend so I might be in your neck of the woods on Sunday. I'll try to find the Powerhouse gym in Rancho if you're there.

[FATHER FLEX]

Going to be in Sac on Sunday! PM me your phone number.

[Quelly]

Thanksgiving's come and gone. Didn't get too far off my numbers.

Thursday - Arms/ Cardio

Did a few sets of curls and skull crushers, then did 40 min on the treadmill.

Friday - Cardio

Just 20 min on the treadmill for this day

Saturday - Shoulders/Glutes:

Db Millitary Press:
2x10 - 75's
2x4 - 95's
2x8 - 85's

DB Lunges:
3x10 - 65's

Db Lat Raises:
2x10 - 35's
4x10 - 40's

DB Incline reverse rear raises:
3x15 - 20's

Cardio - treadmill 30 min

Sunday - rest.

Monday - Legs:

Front Squat:
2x10 - 135 lbs
2x6 - 225 lbs
1x1 and .....!!! dumped 275 lbs on floor! Luckily it was at the bottom of the lift so it didn't make that great of a noise...still embarassing! :)

Smith Machine Squat:
1x10 - 4 plates
2x10 - 6 plates
3x8 - 8 plates
1x4 - 10 plates
1x8 - 6 plates - cooldown

Leg Extension:
2x20 - 195 lbs
2x15 - 220 lbs

Cardio/ Abs: Morning - crunches, twists, treadmill - 35 min ; afternoon - treadmill 10 min.

This weekend was great. Spending time with the folks and eating. My girlfriend has been on the Diet Doc plan for about a month now. She's been losing steadily and making great progress and now it's finally really paid off. She ran the Seattle Marathon on Sunday and shaved 45 minutes off her last time and beat her best time by at least 30 min!

By the way, Eric and Berto. My girlfriend is running in the Sacramento Marathon this weekend so I might be in your neck of the woods on Sunday. I'll try to find the Powerhouse gym in Rancho if you're there.


Going to be in Sac on Sunday! PM me your phone number.

I love when a plan comes together! It just so happnes Jeff, Berto and Brad will be up this way on saturday, and then big Tony on Sunday! Sweet, I'll see if I can get the boys to do the bbing sleep over thing saturday night :)

[healthybodies]

I love when a plan comes together! It just so happnes Jeff, Berto and Brad will be up this way on saturday, and then big Tony on Sunday! Sweet, I'll see if I can get the boys to do the bbing sleep over thing saturday night :)

If we are meeting at 6pm on Saturday, you know we are not going to get done until at least 1 in the morning so I won't be driving back then. Count me in for the sleep over. Hope to see you then Big T.

[SkNatural]

Nice lats big man. Good luck with your comp. Hope you become a pro.

Just wanting to know what your bodyfat was in this pic. Oak said I was not 12% in my journal and I took a pic comparing me and you because you said you were 13% and he said I was not 12%. What you think. I know my pose bring out my serratus and abs better but not much.


Thats a loaded question. Tony's body composition could be completely different than yours. For all you know, his quads could be striated at the moment, he may just hold it all up top. Just something to think about.

[SkNatural]

Thanksgiving's come and gone. Didn't get too far off my numbers.

Thursday - Arms/ Cardio

Did a few sets of curls and skull crushers, then did 40 min on the treadmill.

Friday - Cardio

Just 20 min on the treadmill for this day

Saturday - Shoulders/Glutes:

Db Millitary Press:
2x10 - 75's
2x4 - 95's
2x8 - 85's

DB Lunges:
3x10 - 65's

Db Lat Raises:
2x10 - 35's
4x10 - 40's

DB Incline reverse rear raises:
3x15 - 20's

Cardio - treadmill 30 min

Sunday - rest.

Monday - Legs:

Front Squat:
2x10 - 135 lbs
2x6 - 225 lbs
1x1 and .....!!! dumped 275 lbs on floor! Luckily it was at the bottom of the lift so it didn't make that great of a noise...still embarassing! :)

Smith Machine Squat:
1x10 - 4 plates
2x10 - 6 plates
3x8 - 8 plates
1x4 - 10 plates
1x8 - 6 plates - cooldown

Leg Extension:
2x20 - 195 lbs
2x15 - 220 lbs

Cardio/ Abs: Morning - crunches, twists, treadmill - 35 min ; afternoon - treadmill 10 min.

This weekend was great. Spending time with the folks and eating. My girlfriend has been on the Diet Doc plan for about a month now. She's been losing steadily and making great progress and now it's finally really paid off. She ran the Seattle Marathon on Sunday and shaved 45 minutes off her last time and beat her best time by at least 30 min!

By the way, Eric and Berto. My girlfriend is running in the Sacramento Marathon this weekend so I might be in your neck of the woods on Sunday. I'll try to find the Powerhouse gym in Rancho if you're there.

Dude, send a congrats to your girl!!! That's awesome, 30min PR?!?! Talk about an improvement.

[Quelly]

If we are meeting at 6pm on Saturday, you know we are not going to get done until at least 1 in the morning so I won't be driving back then. Count me in for the sleep over. Hope to see you then Big T.

sleep overs are so fun!

*picks out his pjs*

[TQsmooth5]

Going to be in Sac on Sunday! PM me your phone number.


I love when a plan comes together! It just so happnes Jeff, Berto and Brad will be up this way on saturday, and then big Tony on Sunday! Sweet, I'll see if I can get the boys to do the bbing sleep over thing saturday night :)


If we are meeting at 6pm on Saturday, you know we are not going to get done until at least 1 in the morning so I won't be driving back then. Count me in for the sleep over. Hope to see you then Big T.

This all sounds good guys! What I'm planning on is seeing my girlfriend start the run, take off and go to your gym if it isn't too far and then rushing back to see her finish at the capitol. You'll have to let me know if this is doable.

[TQsmooth5]

Thats a loaded question. Tony's body composition could be completely different than yours. For all you know, his quads could be striated at the moment, he may just hold it all up top. Just something to think about.

Yeah this is definitely the case with me. I'll have striated triceps and Quads long before I lose it around the stomach area. It's weird! It may be because I'm getting older but the waist is the very last place I'll lose the fat. I'll just keep working at it.

[TQsmooth5]

Tues - Chest:

BB Bench Press:
2x10 - 225lbs
2x8 - 275 lbs
2x2 - 315 lbs

Incline DB Press:
1x10 - 75's
2x10 - 95's
3x6 - 110's

Hammer Strength Flat Press:
3x10 - 4 plates

Seated Calf Raises:
3x10 - 2 plates

Cardio: 20 min Station bike

After last meal: 25 min treadmill

[Quelly]

This all sounds good guys! What I'm planning on is seeing my girlfriend start the run, take off and go to your gym if it isn't too far and then rushing back to see her finish at the capitol. You'll have to let me know if this is doable.
I think we can do that, what time were you planning on hitting the gym?

Yeah this is definitely the case with me. I'll have striated triceps and Quads long before I lose it around the stomach area. It's weird! It may be because I'm getting older but the waist is the very last place I'll lose the fat. I'll just keep working at it.
hey we all have that spot...mine is my quads...striated glutes, split hammies, ab veins...all before my quads really separate and get striated...go fig

Tues - Chest:

BB Bench Press:
2x10 - 225lbs
2x8 - 275 lbs
2x2 - 315 lbs

Incline DB Press:
1x10 - 75's
2x10 - 95's
3x6 - 110's

Hammer Strength Flat Press:
3x10 - 4 plates

Seated Calf Raises:
3x10 - 2 plates

Cardio: 20 min Station bike

After last meal: 25 min treadmill

3 plates for a double....STRONG

[mrdead]

What's going on in here...???

[ehlisl]

what's going on in here...???

tony is doing work! :D

[mrdead]

tony is doing work! :D

It's about time!!! The nerve of him, taking a full year off, from competing... *LOL*

[TQsmooth5]

What's going on in here...???


tony is doing work! :D

You know it! I gotta doing some serious lifting to keep up with you!


It's about time!!! The nerve of him, taking a full year off, from competing... *LOL*

Yeah, when are you getting back into this?

[mrdead]

You know it! I gotta doing some serious lifting to keep up with you!



Yeah, when are you getting back into this?

I did the Ft. Lewis, last year... 2010, I'll be doin' the Ft. Lewis, and Kevin and Denise's show...

[TQsmooth5]

So I went to Sac this weekend to watch my girlfriend run the CA intl Marathon. Normally we think of CA as a place that's fairly warm...but not this weekend! It was rather cold and there was a constant wind blowing in my face. The run went well for her I think. She was only off by 4 mintues from her last full marathon (last week!) and this was her first time doing this race.

While she was off running I had it in my mind that I would find Powerhouse gym in Rancho Cordova no matter what......Big mistake (on the "no matter what part") not being familiar with Sac. I (with no help from the valet at the hotel I stayed at) decided to take a taxi from downtown Sac to the gym in Rancho Cordova.....

Berto, Eric, Brad... I know if you're reading this you know what I'm about to say.....yeah! $55 later for a one-way trip lead me to the door. The guy who was at the desk I swear I've seen him do shows before. He gets me a day-pass and I do......

Shoulders and Traps:

Seated DB Mil. Press:
2x10 - 55's
4x10 - 85's

Machine Side Shrugs:
2x10 - 6 plates
3x10 - 8 plates

Lat DB raises:
5x10 - 40's

DB Shrugs:
3x10 - 130's
...wow, this gym's DBs go upto 170's...I'd better not this time around :)

Incline reverse DB rear raises:
3x15 - 20's wide / 3x10 - 20's bent arm

Dips - sholuder and Tri emphasis:
5x25-30 - BW

Cardio: Elliptical - 25 min

This is a great-looking gym and I'll be back to visit sometime. I grabbed the flyer for the Pro training camp next year and I'll see what I can do about attending.

After the workout I asked the guy at the desk about how I could get back to town. He told me to walk down the street and just catch the metro train.....The ticket cost me $2.50!!!!!...and it dropped me off about a block from the hotel!....Yes! I had the urge to kick myself repeatedly!

Oh well....one of those lessons of life!

Back home now. Ready for the rest of the week!


Me at the gym......

[Quelly]

Yeah we got there at 1230 on sunday...and when we got there Berto was like "I forgot to call tony!"

yeah...berto blew it!

[TQsmooth5]

Yeah we got there at 1230 on sunday...and when we got there Berto was like "I forgot to call tony!"

yeah...berto blew it!

That's alright, we'll hook-up some other time for a workout.

Monday - Off

Tuesday - Chest:

Incline DB Press:
1x10 - 75's
1x10 - 95's
1x10 - 115's
1x6 - 120's ...and...
2x3 - 130's !!!...a new PR!

Decline BB Press:
3x10 - 225 lbs

Hammer Machine Incline:
2x12 - 4 plates
3x10 - 6 plates

Machine Fly:
3x10 - 145 lbs
3x10 - 195 lbs

Cable cross-overs:
3x15 - 50lbs each

Cardio: Morning - abs and 35 min treadmill / Post workout - 25 min treadmill

[ehlisl]

Tuesday - Chest:

Incline DB Press:
1x10 - 75's
1x10 - 95's
1x10 - 115's
1x6 - 120's ...and...
2x3 - 130's !!!...a new PR!


Right on Tony! Keep hitting those PR's buddy! Nice work tossing around the 130's for incline DB's!

[Quelly]

prs on the prep diet....doesnt get better!

[TQsmooth5]

Right on Tony! Keep hitting those PR's buddy! Nice work tossing around the 130's for incline DB's!


prs on the prep diet....doesnt get better!

Thanks guys, do you guys notice that you're stronger doing inclines rather than flat bench? I always thought the mid-range of your pecs would be the strongest.

Wednesday - Back:

Deadlifts:
3x10 - 315 lbs
3x8 - 405 lbs

Bent-over BB Rows:
4x12 - 225lbs

Pull-ups Wide:
3x10 - BW
2x8 - BW+25 lbs

Lat Pulldowns:
2x10 - 190 lbs
3x8 - 220 lbs

Not much in the way of cardio today: Just some after-meal walking around the mall looking for Christmas gifts. :)

[RichKnapp]

Thanks guys, do you guys notice that you're stronger doing inclines rather than flat bench? I always thought the mid-range of your pecs would be the strongest.

Generaly your lower pecs are the strongest, untill you ballance them out with training.
So starting out decline presses you will have your best presses.

This is why you see gym rats arching and pushing there back up with there feet, to get the lower pecs to lift the weight.

[TQsmooth5]

Generaly your lower pecs are the strongest, untill you ballance them out with training.
So starting out decline presses you will have your best presses.

This is why you see gym rats arching and pushing there back up with there feet, to get the lower pecs to lift the weight.

Yeah, that's right. I really need to do more work on my lower chest exercises as well.

Friday - Hams and Bi's:

SLDL:
5x10-12 225 lbs

Machine Preacher Curls:
5x10 - 2 plates

DB Lunges:
5x10 each leg - 65's

Standing EZ bar Curls:
5x10 - 90 lbs

Leg Curls:
4x10 - 110 lbs

Hammer Curls:
4x10 - 60's


Saturday - Shoulders/traps and Tri's:

DB OH seated press:
2x10 - 75's
3x6 - 90's

DB Shrugs:
4x10 - 150's

Upright Rows
4x10 - 110 lbs

Db Lat raises:
5x10 - 45's

Cable one arm side raise:
4x10 - 40 lbs

Close grip Smith bench press:
4x10 - 4 plates

Skull crushers:
5x10 - 90 lbs

Tri Pushdowns:
5x15-20 - 150 lbs(stack)

Reverse pec deck:
2x10 - 110 lbs

Cardio - Stairmill - 30 min.

I get to go in and check my numbers in about an hour. I'm about ready to have my numbers adjusted because I don't think I've lost a lot of weight in the past few weeks. But I want to make sure it's my coach that sets my numbers, not me.

[TQsmooth5]

Well, the numbers are in and I've got my work cut out for me. Let's just say my bodyfat is not under 10% yet so I got my carbs cut a bit. We're now looking at Carbs at 150, 150, 175, 200 which is good. Some of the guys on here have got it good with carbs at 250 or 350+...man, I couldn't stomach all that. I'm carb sensitive..I know it, and I was ready for the lower carb numbers. We'll see how the strength holds out. Only 14 1/2 weeks to go! :)

Monday - Quads (Quick Workout)

Smith Machine Squats:
2x10 - 4 plates
2x10 - 6 plates
3x8 - 8 plates

Front Squats:
3x10 - 185lbs

Leg Extensions (10 set blast):
10x15-20 - 195lbs every 45 sec.

Cardio: AM - 30 mins treadmill ; PM 40 min treadmill.

Chest later, I'm gonna get those incline DB's to 135 today!

[TQsmooth5]

Tuesday - Chest:

Incline DB Press:
1x10 - 75's
1x10 - 95's
1x8 - 120's
1x7 - 125's..and..
1x3 - 130's!! different gym and the weights only go up by 10's I didn't want to do 140's yet.
Tried to get another set of 130's but I couldn't get it into position.

Machine Vertical Press
1x10 - 195 lbs
4x6-8 - 240 lbs
2x10 - 195 lbs

Machine Fly:
5x10-12 - 200 lbs (stack)

Hammer Strength Decline Press:
2x10 - 4 plates
3x10 - 6 plates

Cardio: AM - ab and treadmill 30 min; PM - Elliptical 25 mins.

[ehlisl]

We'll see how the strength holds out. Only 14 1/2 weeks to go! :)

Right on Tony! Only 101 more days till the stage! How are you feeling so far?

[Quelly]

still throwing around serious weight in here tony...man...2 days and you'll have double digits to show time! :eek:

[TQsmooth5]

Right on Tony! Only 101 more days till the stage! How are you feeling so far?

Feeling better than I was a few days ago, when the scale read that I didn't lose as much weight as I wanted. I'm still battling with that urge to do mass amounts of cardio now to get that belly fat off of me.


still throwing around serious weight in here tony...man...2 days and you'll have double digits to show time! :eek:

Hey Eric! Yeah, I'm trying to keep as much strength as possible this time around.

Wednesday - Back (ROWS, ROWS, ROWS!)

Pullups Wide:
1x12 - BW
4x8 - BW + 25lbs

Hammer ISO Low-Row:
1x10 - 4 plates (2 per side)
1x10 - 6 plates
2x8 - 8 plates
3x8 - 10 plates PR !!

Hammer ISO High-Row:
1x10 - 4 plates
1x10 - 6 plates
3x8 - 8 plates
2x6 - 8 plates (+ 25lbs each side)

Seated Cable Row:
2x10 - 195 lbs
2x10 - 240 lbs
3x10 - 270 lbs

Close Grip Pull-downs:
5x8 - 200 lbs

Cardio: AM - abs & treadmill 35 min ; PM treadmill 20 min

I get to see the coaches again this Sunday and the diet for the week so far has been right on point. My fingers are crossed for good news!

[Quelly]

keep your strength, keep your size, you got this T!

[FATHER FLEX]

keep your strength, keep your size, you got this T!

Keeping and making new ones!

[TQsmooth5]

keep your strength, keep your size, you got this T!


Keeping and making new ones!

Thanks guys...Hey are you guys going to that training camp in Feb?


Thursday: Off

Friday - Hams and Bi's:

SLDL:
3x10 - 225 lbs
3x10 - 275 lbs

DB Lunges:
3x10 - 65's

Leg Curls:
4x10 - 105 lbs

Butt-machine kick-backs:
4x10 each leg - 100 lbs

Standing BB Curls:
2x10 - 80 lbs
4x10 - 100 lbs

Hammer Preacher-Curl:
1x10 - 1 plate
5x10 - 2 plates

Hammer DB Curls:
2x10 -45's
4x10 - 60's

Cardio: 30 min treadmill

Saturday - Shoulders/Traps & Tri's:

Standing BB OH Press:
5x10 - 135 lbs

Side DB raises:
5x10 - 45's

Hammer Side Shrug Machine:
1x10 - 6 plates
4x10 - 8 plates

BB Upright rows:
2x10 - 80 lbs
4x10 - 110 lbs

Reverse Pec-deck:
3x10 - 110 lbs

V-bar Tri pushdown:
5x10-12 - 100 lbs

Seated Tri-OH extensions:
2x10 - 80 lbs
3x10 - 100 lbs

Cardio: 20 min treadmill

Saturday was one of those days where I could feel the energy sapping away from me. I extended my 150 carbs days a few extra days to make it to today's Christmas party. I ate some potatoes and a piece of the chocolate dessert. After all was said and done with what I recorded in my diet journal I didn't even break my normal carb allowance for my refeed! :) I know I've mentioned this somewhere before but I seem to operate better when I let my body tell me when I need a refeed (when you feel drained or in no mood to be at the gym) as opposed to a scheduled one. I'll suggest this tonight when I meet with my coaches.

[Quelly]

well, Ill have to see the money situation come february

[Quelly]

YOUR FAMOUS!
http://www.3dmusclejourney.com/nm-quincy-tony.php

[FATHER FLEX]

well, Ill have to see the money situation come february

Like I said, I am just going to call LP that weekend. LOL

[TQsmooth5]

YOUR FAMOUS!
http://www.3dmusclejourney.com/nm-quincy-tony.php

Awesome! I had to siphon through the pics to find one of the best ones! :)

Monday - Legs:

Leg Press:
2x10 - 10 plates
2x10 - 12 plates
4x10 - 14 plates

Hack Squats (light):
4x10 - 4 plates

Leg Extensions:
2x15-20 - 180 lbs
4x15 - 220 lbs

Cardio: Treadmill - 15 min

[TQsmooth5]

Let's see...

Tuesday - Off (To finish the rest of the Christmas shopping)

Wednesday - AM Chest:

Flat DB Press:
2x10 - 70's
3x8 - 115's

Incline BB Press (light):
3x50 - 75 lbs

Cable-crossovers:
4x15 - 90's

-----

PM - Back:

Lat pull-down:
1x10 - 175 lbs
5x8 - 240 lbs

Hammer ISO row:
1x10 - 6 plates
5x10 - 8 plates
2x8 - 10 plates

V-bar Pull-downs:
1x10 - 170 lbs
4x10 - 200 lbs

Cardio: AM - abs & 30 min treadmill / PM treadmill 20 min.

Thursday - Hams & Glutes:

SLDL:
1x10 - 135 lbs
3x10 - 225 lbs
2x10 - 315 lbs
2x8 - 365 lbs

BB Lunges:
3x10 - 135 lbs

Leg curls:
4x10 - 105 lbs

Cardio: treadmill 30 min.

Friday - X-mas - Off: Don't even ask about the macros this day.... :) Let's just say I'm going to be stuffing asparagus with all my meals for a few days.

[mrdead]

Lookin' good in here!!! I hope you and yours had an awesome Holiday!!!

[TQsmooth5]

Lookin' good in here!!! I hope you and yours had an awesome Holiday!!!

Thanks Chris, Looking forward to seeing you out on the circuit next year.

Saturday - Arms:

BB Curls:
3x10 - 80 lbs
3x10 - 100 lbs

Hammer DB Curls:
2x10 - 45's
4x10 - 55's
2x8 - 65's

HS Preacher Curls:
3x10 - 1 plate
3x10 - 2 plates

Decline Skullcrushers:
2x10 - 90 lbs
4x10 - 110 lbs

Tri-pushdowns:
1x10 - 70 lbs
5x12 - 110 lbs

Cardio: treadmill 30 mins

Sunday - Off

Monday - Legs:

Smith Squats:
1x10 - 4 plates
1x10 - 6 plates
4x8 - 8 plates

Front Squats:
2x10 - 135 lbs
3x10 - 225 lbs

Smith super-seated leg press:
3x10 - 4 plates
3x10 - 6 plates

Leg Extensions:
1x10 - 185 lbs
6x15 - 205 lbs

Cardio: AM - abs and treadmill 30 min ; PM treadmill 30 min.

Tuesday - Chest:

Incline DB Press:
1x10 - 100's
1x6 - 120's
1x4 - 130's...and...
1x1 - 135's PR!!!..couldn't lockout the second one.

HS Incline machine press:
2x10 - 4 plates
3x8 - 6 plates

Dips:
2x10 - BW
1x10 - +25 lbs
3x15 - +45 lbs

Pec Fly machine:
3x10 - 185 lbs

Cardio: Elliptical - 20 min

[healthybodies]

Monday - Legs:

Smith Squats:
1x10 - 4 plates
1x10 - 6 plates
4x8 - 8 plates

Front Squats:
2x10 - 135 lbs
3x10 - 225 lbs

Smith super-seated leg press:
3x10 - 4 plates
3x10 - 6 plates

Leg Extensions:
1x10 - 185 lbs
6x15 - 205 lbs

Cardio: AM - abs and treadmill 30 min ; PM treadmill 30 min.


Cardio: Elliptical - 20 min

Lawdy!!! That is some work right there. How'd them legs feel?

Nice job on the PR for chest day also. I have never even seen a 135lb dumbbell in real life before.

[TQsmooth5]

Lawdy!!! That is some work right there. How'd them legs feel?

Nice job on the PR for chest day also. I have never even seen a 135lb dumbbell in real life before.

Hey Brad! My Legs are killing me! I'm trying to focus on getting a few more reps rather than heavier weight for the next few weeks. Yeah, our gym has dumbells that increase by 5 lbs all the way up to 135's then there's a few more at 140 & 150.

Wednesday - Back:

Wide grip pull-ups:
2x10 - BW
4x10 - +25 lbs
1x10 - BW

HS Machine Deadlifts:
1x10 - 4 plates
4x10 - 8 plates

Bentover BB Rows:
2x10 - 225 lbs
3x8 - 275 lbs
1x10 - 225 lbs

Rope angled Pulldowns:
5x10 - 160 llbs

Lat Pulldowns:
4x10 - 170 lbs

Cardio: Treadmill - 30 min.

[FATHER FLEX]

Things are going real well bro. Loosing fat, but not beast status in the gym. :)

[Quelly]

Things are going real well bro. Loosing fat, but not beast status in the gym. :)

x2 making me really excited to see what you and luke bring to the stage this year!

[ehlisl]

x2 making me really excited to see what you and luke bring to the stage this year!

No excuse not to be there and witness it in person Eric....Tony and I will almost be in your back yard! ;) Representing the WA!! :D

Hope you had a great holiday season Tony, keep killing it buddy!

[Quelly]

No excuse not to be there and witness it in person Eric....Tony and I will almost be in your back yard! ;) Representing the WA!! :D

Hope you had a great holiday season Tony, keep killing it buddy!

dude I'm gonna be at the WA show! So you KNOW I won't miss a Sacramento show lol

[TQsmooth5]

x2 making me really excited to see what you and luke bring to the stage this year!


No excuse not to be there and witness it in person Eric....Tony and I will almost be in your back yard! ;) Representing the WA!! :D

Hope you had a great holiday season Tony, keep killing it buddy!


dude I'm gonna be at the WA show! So you KNOW I won't miss a Sacramento show lol

You know it guys! I'm excited for this!

Thursday - Hams:

SLDL:
3x10 - 225 lbs
3x10 - 275 lbs

Abs:
Hanging leg raises 3x25

Leg Curls:
4x10 - 115 lbs

Cardio: treadmill - 30 min

Friday - Off

Saturday - Shoulders/Traps:

Seated DB Press:
3x10 - 85's
2x10 - 45's

HS Side Shrugs:
2x10 - 6 plates
2x15 - 8 plates
2x12 - 10 plates

DB Side raises:
2x10 - 35's
4x10 - 40's

Upright rows:
2x10 - 80 lbs
4x10 - 115 lbs

One-arm DB Side raise:
2x10 - 30 lbs

Rear DB raises:
3x10 - 25's

Hypers - 3x20 - BW ; Side-ups - 3x20 - BW - no cardio

[mrdead]

Lookin' good in here!!!

[TQsmooth5]

Lookin' good in here!!!

Trying to stay good!

Sunday - Cardio - 45 min treadmill

Monday - Legs:

Front squats:
2x10 - 135 lbs
4x8 - 225 lbs

BB Lunges:
4x10 - 135 lbs

Leg Press:
1x10 - 8 plates
1x10 - 12 plates
3x8 - 16 plates

Seated Calf:
4x10 - 4 plates

Leg Extensions:
1x15 - 105 lbs
1x10 - 185 lbs
3x15 - 220 lbs
3x10 - stack 255 lbs

Cardio: AM - 25 min treadmill & Abs ; PM - 25 min treadmill after dinner

[TQsmooth5]

Tuesday - Chest:

Flat BB Bench:
1x10 - 135 lbs
1x10 - 225 lbs
3x8 - 275 lbs

HS Incline Press:
1x10 - 2 plates
1x10 - 4 plates
4x8 - 6 plates

Flat DB Press:
1x10 - 75's
4x8 - 105's

Machine Fly:
1x10 - 185 lbs
3x12 - 225 lbs

Dips:
1x10 - BW
1x10 - BW+ 25 lbs
4x10 - BW+ 45 lbs

Cardio - Treadmill 40 min


Wednesday - Back:

Wide Pull-ups:
2x10 - BW
3x8 - BW+ 45 lbs
1x10 - BW

Close-grip Seated cable Row:
1x10 - 185 lbs
4x10 - 240 lbs

HS High Row:
1x10 - 2 plates
4x10 - 6 plates

Corner Bar Bent-over row:
1x10 - 2 plates
4x10 - 3 plates

Hypers - 3x30 ; Side-ups - 3x25

[RichKnapp]

Solid W/O.

[ehlisl]

Workouts are still looking great Tony. How's everything pulling together?? How do you feel??

[TQsmooth5]

Solid W/O.

Thanks Rich, hope your training is coming along too!


Workouts are still looking great Tony. How's everything pulling together?? How do you feel??

I feel I've gotten a little weaker but my weight is starting to come down a bit. I'm focusing on bringing out some cuts so I'm trying to add more focus on strict reps even if it means lighter weights every other bodypart session. I've got a handle on when my body alerts me about refeeding so everything is going pretty well. I'll see the coaches again here soon to get checked out.


Getting down to 11 weeks to go!

[Quelly]

Thanks Rich, hope your training is coming along too!



I feel I've gotten a little weaker but my weight is starting to come down a bit. I'm focusing on bringing out some cuts so I'm trying to add more focus on strict reps even if it means lighter weights every other bodypart session. I've got a handle on when my body alerts me about refeeding so everything is going pretty well. I'll see the coaches again here soon to get checked out.


Getting down to 11 weeks to go!

awesome tony! how many pounds do you think you are over shredded?

[SkNatural]

Thanks Rich, hope your training is coming along too!



I feel I've gotten a little weaker but my weight is starting to come down a bit. I'm focusing on bringing out some cuts so I'm trying to add more focus on strict reps even if it means lighter weights every other bodypart session. I've got a handle on when my body alerts me about refeeding so everything is going pretty well. I'll see the coaches again here soon to get checked out.


Getting down to 11 weeks to go!

Dang, 11 weeks. That goes quick, the vancouver will be fun to watch. What class are you going to fall in? Light Heavies?

[TQsmooth5]

awesome tony! how many pounds do you think you are over shredded?

Hey Eric!

The last time I weighed myself at the gym I was at 208 which is down another 6 lbs from about 3 weeks ago. My arms are starting to lean out a lot with lots of veins popping so I seem to be on the right track again (I was kinda worried there for awhile!)


Dang, 11 weeks. That goes quick, the vancouver will be fun to watch. What class are you going to fall in? Light Heavies?

I'm actually doing the Masters Class this time! I'll be the big 40 by the time the show rolls around.

Thursday - Arms:

BB Curls:
3x15 - 45 lbs (Yes, 45 lbs!)
6x12 - 70 lbs

EZ Skullcrushers Decline:
3x10 - 90 lbs
4x10 - 100 lbs

Hammer DB Curls:
3x10 - 35's
3x10 - 45's

CGBP Smith:
1x10 - 2 plates
4x10 - 4 plates

Tricep pushdowns:
2x10 - 90 lbs
4x15 - 150 lbs

Machine Preacher curls:
3x10 - 90 lbs

Cardio - Stairstepper - 15 min

Crazy pump after this session! I'm thinking that I've been looking leaner after (legitimately) adding green tea along with my other liquids for the day along with Vasocharge (creatine) right before going to the gym. What's my first instinct when I notice something like this happening?????....Stop doing it immediately and use it for the contest! My body adapts quickly which means I have to cycle effective supplements. I'll still keep drinking the green tea but most likely, I'll stop somewhere around 3 weeks out and use the green tea + creatine the day of the show.

Wednesday - Hams:

SLDL:
2x10 - 135 lbs
4x12 - 225 lbs
2x10 - 315 lbs

Leg Curls:
4x15 - 120 lbs

Abs & Treadmill - 15 min.

[mrdead]

I'm actually doing the Masters Class this time! I'll be the big 40 by the time the show rolls around.

You mean, you and I are going to go at it on the same stage...??? Time for me to step up my game, even more!!!

[Quelly]

6lbs in 3 weeks, great pace tony!

[TQsmooth5]

You mean, you and I are going to go at it on the same stage...??? Time for me to step up my game, even more!!!

Yes, baby! You better get ready! :)


6lbs in 3 weeks, great pace tony!

Thanks Eric, It's finally starting to come off in bigger chunks!

Past weekend I just did cardio to give my shoulders one last week off.

Monday - Legs (quads)

Smith Squats:
1x10 - 2 plates
1x10 - 4 plates
2x10 - 6 plates
4x8 - 8 plates

Leg Press:
1x10 - 6 plates
1x10 - 10 plates
3x10 - 12 plates
3x10 - 16 plates

Seated calf raises:
1x10 - 2 plates
4x15 - 3 plates

Leg extensions:
1x10 - 165 lbs
1x20 - 185 lbs
3x15 - 220 lbs
2x12 - stack (255 lbs)

Cardio: Abs & treadmill - 35 mins

[healthybodies]

So what's 208 look like on you Tony? ;)

[ehlisl]

So what's 208 look like on you Tony? ;)

No Kidding!! Gotta be making that look good! :D

What did you weigh at the the WA State in 2008??

[TQsmooth5]

So what's 208 look like on you Tony? ;)


No Kidding!! Gotta be making that look good! :D

What did you weigh at the the WA State in 2008??

It's coming off, slowly but surely. In 2008 I weighed about 185 for the show I believe. This year, so far, my lean weight says 191 so hopefully, if the numbers stay around the same ratio, it'll mean I'll have gained about 10 lbs of muscle over the course of 2 years. I'm still over 10% but it's finally starting to come down by about 1% a week. It looks like I'm past at least one sticky point and I'm moving on to the next one.

Tuesday - Chest:

Incline DB Press:
1x10 - 65's
2x10 - 115's
2x8 - 125's
1x2 - 130's

Flat BB Bench:
1x10 - 135 lbs
2x10 - 225 lbs
2x4 - 275 lbs
2x10 - 225 lbs

Incline DB Fly:
3x10 - 65's

Weighted Dips:
1x10 - BW
2x12 - BW+45 lbs
4x10 - BW+70 lbs

Pec-Deck:
3x10 - 185 lbs

Cardio: Elliptical - 20 min


Wednesday - Cardio - 1 hour treadmill

[mrdead]

Yes, baby! You better get ready! :)

I'll be ready... I'm bringin' a package you've never seen on me... (Abs included... *LOL*) :D

[deltpecx]

subbed

I was thinking about attending the Vanc. Naturals. I haven't gone to it in several years.

Are you listing, for the HS Row and Chest, the number of plates per side?

[Quelly]

I have a feeling you are going to look like a different (BIGGER) bodybuilder this time around tony! You know you better start taking pics once you drop below 2 bills!

[TQsmooth5]

subbed

I was thinking about attending the Vanc. Naturals. I haven't gone to it in several years.

Are you listing, for the HS Row and Chest, the number of plates per side?

Good to have you aboard, Vancouver should be fun again this year.
Oh man, I wish! No, these are plates total. I should've made that clearer.


I have a feeling you are going to look like a different (BIGGER) bodybuilder this time around tony! You know you better start taking pics once you drop below 2 bills!

I'll try to get some more current pics (as soon as I get below 8%, ha ha!). :)

Thursday - Back & Bi's:

Deadlift:
1x10 - 135 lbs (warmup)
1x5 - 225 lbs
1x5 - 315 lbs
2x4 - 405 lbs
1x1 - 495 lbs
2x2 - 495 lbs (woohoo! new PR for this many reps!)
1x10 - 225 lbs

Lat pull-downs:
1x15 - 160 lbs
4x10 - 220 lbs
2x10 - 160 lbs

HS ISO mid-row:
1x10 - 4 plates (total)
1x10 - 6 plates
4x10 - 8 plates

Seated Machine Preacher curl:
5x12-15 - 1 plate + 10 lbs

Standing BB Curl
10x10-12 - 40 lbs (10-15 sec rest between sets)

Cardio: AM - abs and treadmill - 35 min ; PM treadmill - 45 min.

Felt good about the deadlifts tonight. I really need to focus more on getting good reps in instead of worrying about the weight but I was feeling good tonight!

[deltpecx]

...I really need to focus more on getting good reps in instead of worrying about the weight but I was feeling good tonight!

^^^
This! X2

[SkNatural]

I have a feeling you are going to look like a different (BIGGER) bodybuilder this time around tony! You know you better start taking pics once you drop below 2 bills!

I'm on board with Eric, I'm curious to see the progress you've made. The vancouver is coming!!! I'm excited for ya.

[TQsmooth5]

I'll take more pics as soon as I reach the 2-bill barrier...Which should be soon.

Workouts have been good. The weight lifted has gone down a bit on purpose because the sets are now coming along at 20 reps a pop.

Monday - Legs:

Smith Squats:
4x20

Front Squats:
2x20

Leg Extensions:
5x20

Tuesday - Off (my 40th Birthday!)

Wednesday - Chest/Back:

Incline DB Press:
5x20

BW Dips:
4x20

Bent-over BB Rows:
5x20

HS ISO Lat Pulldowns:
6x20

Machine Fly:
4x20

Posing! 10x10's - Chest and Back flex

Cardio - 30 min treadmill

Thursday - Arms:

EZ Skull-crushers:
5x12

Rope Press-downs:
5x20

Standing BB Curls:
7x20

V-bar Press-downs:
3x20

Hammer DB Curls:
4x20

Preacher Machine Curls:
2x20

Posing - 10x10 - Arm flexes

Cardio - 45 min treadmill

[SkNatural]

I'll take more pics as soon as I reach the 2-bill barrier...Which should be soon.

Workouts have been good. The weight lifted has gone down a bit on purpose because the sets are now coming along at 20 reps a pop.

Monday - Legs:

Smith Squats:
4x20

Front Squats:
2x20

Leg Extensions:
5x20

Tuesday - Off (my 40th Birthday!)

Wednesday - Chest/Back:

Incline DB Press:
5x20

BW Dips:
4x20

Bent-over BB Rows:
5x20

HS ISO Lat Pulldowns:
6x20

Machine Fly:
4x20

Posing! 10x10's - Chest and Back flex

Cardio - 30 min treadmill

Thursday - Arms:

EZ Skull-crushers:
5x12

Rope Press-downs:
5x20

Standing BB Curls:
7x20

V-bar Press-downs:
3x20

Hammer DB Curls:
4x20

Preacher Machine Curls:
2x20

Posing - 10x10 - Arm flexes

Cardio - 45 min treadmill

Your turning those workouts into cardio sessions ehh?

[deltpecx]

That's a lot of volume.

I checked your comp pics. Your mom and dad looked very proud!

Were the pics from a Vanc. Natural Competition?

Do you do Mixed Pairs also?

A lady from my gym is competing in the Vanc Nat. this year.

[mrdead]

Sent ya a birthday wish on your facebook... But, welcome to the "Masters" club...

[RichKnapp]

welcome to the "masters" club...

x 2

[TQsmooth5]

Your turning those workouts into cardio sessions ehh?

Yeah, I need to work a little more on getting the muscles into shape rather than size. I won't go this high of reps for the whole remaining prep but I need to mix a few lighter sessions in there to shake things up a bit.


That's a lot of volume.

I checked your comp pics. Your mom and dad looked very proud!

Were the pics from a Vanc. Natural Competition?

Do you do Mixed Pairs also?

A lady from my gym is competing in the Vanc Nat. this year.

Yeah, my parents are the best part of my support team. The pics were from the INBF show in Arlington, WA. I did the mixed pairs in this show as well and I'm excited to see how we'll do again this year.


Sent ya a birthday wish on your facebook... But, welcome to the "Masters" club...


x 2

Thanks for the Birthday greetings guys! Time to bust out that rocking chair!

Saturday - I was lazy and I don't know why, but I didn't eat much as far as calories.

Sunday - Shoulders:

Standing BB Overhead Press:
5x20

Upright Rows:
4x20

Standing DB Lat Raises:
3x12

Cardio - Treadmill 50 min.; Abs

Posing 10x10's - all areas

[TQsmooth5]

Oh man! Long time for an update.

Things have been going good so far. Weight is coming down and I'm starting to see some abs and stuff! I took a few days (in a row) off to let my body recoup a bit and it's worked wonders. More productive weight-loss and sweat when working out as opposed to just going through the motions at the gym. I had posted recently that I went ahead and did the dreaded "lightening the load to produce more reps". While I still believe that you can't really harm yourself doing lighter weights especially if it means your using correct form, I switched back to going heavy for the past week and found that my strength is still up there for most sets. I think I'll try switching up the weights more often or at least going a tad lighter every 3rd week or so. 7 weeks til the next show!

[mrdead]

Great stuff, there!!! I was beginning to wonder about ya!!!

[deltpecx]

What weight do you plan to compete in at the Vanc. Nat?

[TQsmooth5]

Great stuff, there!!! I was beginning to wonder about ya!!!

Thanks Chris, you're still doing shows this year , right?


What weight do you plan to compete in at the Vanc. Nat?

I plan on doing Masters in Vancouver, so I don't think they'll have weight classes which is good as I can just focus on getting as ripped as possible without having a set goal weight in mind. I've tried to move away from planning a "goal weight" anyway. Just get as lean as possible!

[ehlisl]

Right on Tony! Kill it these last 7 weeks buddy!

[deltpecx]

I plan on doing Masters in Vancouver, so I don't think they'll have weight classes which is good as I can just focus on getting as ripped as possible without having a set goal weight in mind. I've tried to move away from planning a "goal weight" anyway. Just get as lean as possible!


I'll be out there cheering for you!

[mrdead]

Thanks Chris, you're still doing shows this year , right?


Yep... The Fort Lewis in May, and Kevin and Denise's show in August... I'll be workin' the Universal booth at the Emerald Cup, and will be in the crowd at the Vancouver...

[healthybodies]

HEY TONY!!! You awake?

[mrdead]

HEY TONY!!! You awake?

x2...

[TQsmooth5]

HEY TONY!!! You awake?


x2...

.....zzzzzzzzzzz...huh!???...what?!!......

:)


Hey all!

I've been busy moving for the past few weeks and changing my e-mail, sleeping, etc.....

I'm about 4 weeks out and I'm finally starting the last drop into show-mode! Workouts have been good. Strength still there for the most part. My goal is to keep lifting and look good for the Vancouver show in 4 weeks and be totally shredded for the Buckeye Classic a few weeks later. Pics may come, but with my record don't hold your breath!

I'm still here and training hard!

Thanks guys

[healthybodies]

.....zzzzzzzzzzz...huh!???...what?!!......

:)


Hey all!

I've been busy moving for the past few weeks and changing my e-mail, sleeping, etc.....

I'm about 4 weeks out and I'm finally starting the last drop into show-mode! Workouts have been good. Strength still there for the most part. My goal is to keep lifting and look good for the Vancouver show in 4 weeks and be totally shredded for the Buckeye Classic a few weeks later. Pics may come, but with my record don't hold your breath!

I'm still here and training hard!

Thanks guys

4 weeks WOW!!! That's right around the corner.

[ehlisl]

4 weeks WOW!!! That's right around the corner.

Big Tony is starting the season off!

Good luck, can't wait to see what you bring to the stage.....going to be goood!! :D

[SkNatural]

Oh Snap!!! The vancouver is on the way. Gotta rep for the natural dudes in the NPC!!!
I'm excited for ya Tony, if you need any help show day, let me know.

Make the last push hard buddy, this is what seperates the men from the boys. You got this!

[deltpecx]

I'm about 4 weeks out and I'm finally starting the last drop into show-mode! Workouts have been good. Strength still there for the most part. My goal is to keep lifting and look good for the Vancouver show in 4 weeks and be totally shredded for the Buckeye Classic a few weeks later. Pics may come, but with my record don't hold your breath!



This is gonna be good!

[ehlisl]

Good luck Tony!

[SkNatural]

1 week to go!

[TQsmooth5]

Good luck Tony!


1 week to go!

Hey guys! I'm still hanging in there! 1 week to go! I'm down to a morning weight of 187 lbs. I started 30 weeks ago at about 238 lbs. What a ride it's been. I don't know how I'll do but I'm giving it my all!

I feel weak!...need food! :)

[TQsmooth5]

After my first shot at coming in for the 2010 season the results weren't great. I had set out this past Friday to Vancouver, WA to see how I'd do. My diet had finally taken a good track and I was getting into "that zone" of where your body gets used to only operating on lower carbs and the thought of adding more carbs sounds displeasing (you know what I mean?) I had arrived at the hotel, got checked in, ate my meals on time and such. Later, I went to get registered, and even had time between my last meal to catch a movie (Hot-tub Time Machine!)...it's like my tradition! :)
Saturday, I got up as normal (early) and went jogging around the streets to get some blood flowing. Back to the room, a little water and then the first meal which was supposed to be 8 oz of steak and 1 cup of yam. Then it hit me...that thought of being behind where I needed to be for the last few weeks and basically omitting the peak week carb-up. So in my mind I was thinking (how about I only use 5 oz steak and maybe only a few bites of yam so I don't eat too much?). The next meal was the same...I was supposed to eat a protein bar and a banana, but ended up only eating 1/2 protein bar and 1/2 an apple. At prejudging I was supposed to eat a piece or two of pizza or something like it (I use potato skins from a bowling alley restaurant). I remember only eating a bite or two. I was walking around the venue and had that feeling of not being quite ready but I couldn't put my finger on it and I was getting nervous. Anyway I got pumped up ready to go on stage, go out there and do my thing with 3 other guys in my class. (Prejudging went rather quickly) We get off, I go backstage and look in my bag to find...some of the food that I was supposed to eat 30 mins before walking out on stage. I talked to Denise (my prep coach) and she said...."you looked flat out there..." Uh oh! After going back to the room, I ate the other normal meals, went back for the night-show, did my small routine, and went back out with the others to receive my......4th place trophy....out of 4. The guy's in my class looked great; I did not. It's as simple as that!

Oh well, learning experience...*Always eat all of your meals (and carbs) on show day*. Afterwards, I ate a Chicken Burger and fries with a diet soda and this morning I ate a breakfast burrito and a large waffle. I am back home now and prepping hard for Ohio in a few weeks! No time to dwell in the past.

I had a decent time otherwise. Tanji runs a great show and the competitors are always cool. I saw a lot of the folks I see on the circuit and I met up with some of the athletes at United Fitness which is always great. Good job to Angie, Bo and Brain (who got 3rd in his first show...against some of the biggest "novices" I have ever since). Thank you to Denise and Patty who were there at prejudging and gave me the honest scoop.

Hey! I also meet up with Luke (Gymratluke). He was there coaching Brian and did a great job with him! (Sorry about the wishy-washy answer on exactly when to tell Brian to eat his next meal...it's a hard question to answer with any accuracy given how fast the judges move the show along - ask Eric, I gave him the same non-answer! :) )

On to Ohio!

Here's a back shot from the show!



http://i806.photobucket.com/albums/yy345/tquincy_2010/vancouverback-1.jpg

[deltpecx]

Good job Tony!

It was a long night. I stayed for the Men's Open a guy who's ben training at gym took the overall.

[ehlisl]

Great work Tony! With the first one done, now focus on the next. 4 weeks to hit it! I know you will keep things rolling buddy.

I am big on writing everything written down for the show, even the little things like when to eat and what to eat. It takes the mental aspect out of it for the day.

[TQsmooth5]

Good job Tony!

It was a long night. I stayed for the Men's Open a guy who's ben training at gym took the overall.

Thanks man! That guy you know who won the overall must've been pretty big. There were some monsters at this show!


Great work Tony! With the first one done, now focus on the next. 4 weeks to hit it! I know you will keep things rolling buddy.

I am big on writing everything written down for the show, even the little things like when to eat and what to eat. It takes the mental aspect out of it for the day.

Thanks Luke! I WILL be ready for the next show. The last post did sound like a bit of a an excuse-making rant but I know what happened and I'll make sure I correct it in .... less than 3 weeks! I have an "aside journal" of bodybuilding notes about myself and one of the things that went straight into it this time was...*learn to recognize signs of flatness and correct them immediately!* I'll see you in CA, right? :)

[RooRooTJ]

That pic is small but you are the one on the right, correct?

Looking wide and cant wait to see what you bring to Rich's show.

[ehlisl]

Thanks Luke! I WILL be ready for the next show. The last post did sound like a bit of a an excuse-making rant but I know what happened and I'll make sure I correct it in .... less than 3 weeks! I have an "aside journal" of bodybuilding notes about myself and one of the things that went straight into it this time was...*learn to recognize signs of flatness and correct them immediately!* I'll see you in CA, right? :)

Right on Tony! Sounds like Rich is going to have another great show this year! And of course you will see me in Cali, Im running a journal for it. ;)

We have to hold it down for Wa State! :D

[mrdead]

Hey, Tony... I know you'll get everything down pat, by the time you and I stand toe to toe... So, I'll be steppin' up my game a bit more, after seein' that pic... You'll nail it on your next show, for sure!!!

[TQsmooth5]

That pic is small but you are the one on the right, correct?

Looking wide and cant wait to see what you bring to Rich's show.

Yeah, I tried to resize this image from photoshop but it didn't work. I'll see you in a few weeks!...I'm arriving to the hotel in a limo! :) (cheaper than a cab from the airport!)


Right on Tony! Sounds like Rich is going to have another great show this year! And of course you will see me in Cali, Im running a journal for it. ;)

We have to hold it down for Wa State! :D

Darn tootin'!


Hey, Tony... I know you'll get everything down pat, by the time you and I stand toe to toe... So, I'll be steppin' up my game a bit more, after seein' that pic... You'll nail it on your next show, for sure!!!

I certainly hope so. I'm trying to shove down some extra asparagus and celery for the next few days and get rid of some of the retained water and diet-soda-bloat from the weekend. We'll see what happens!

[deltpecx]

Will you be at the Emerald Cup?

In what other comps do you plan to compete this year?

[TQsmooth5]

Will you be at the Emerald Cup?

In what other comps do you plan to compete this year?

No, not the Emerald Cup. I'm traveling to Ohio for the Buckeye Classic. Should be a great show! After that I plan on the Capital City NANBF show in Sac in July and then Washington State NANBF (the best run show in Washington by far!) Then maybe the INBF show back in Sac and maybe, if I feel up to it, the Ironman in WA to make use of the NPC card for the heck of it. Busy year! :)

[Quelly]

No, not the Emerald Cup. I'm traveling to Ohio for the Buckeye Classic. Should be a great show! After that I plan on the Capital City NANBF show in Sac in July and then Washington State NANBF (the best run show in Washington by far!) Then maybe the INBF show back in Sac and maybe, if I feel up to it, the Ironman in WA to make use of the NPC card for the heck of it. Busy year! :)

awesome!

[mrdead]

Are you at least going to go watch the Emerald Cup...??? If so, stop by the Universal booth...

[TQsmooth5]

Are you at least going to go watch the Emerald Cup...??? If so, stop by the Universal booth...

Can't...the Emerald Cup is the same day as the Buckeye.

[deltpecx]

No, not the Emerald Cup. I'm traveling to Ohio for the Buckeye Classic. Should be a great show! After that I plan on the Capital City NANBF show in Sac in July and then Washington State NANBF (the best run show in Washington by far!) Then maybe the INBF show back in Sac and maybe, if I feel up to it, the Ironman in WA to make use of the NPC card for the heck of it. Busy year! :)

You're going to be a busy man.

What about the Oregon State in July?

[TQsmooth5]

You're going to be a busy man.

What about the Oregon State in July?

July I'll be doing Bob and Tina's NANBF show in Sac.

[SkNatural]

Hey Tony, I saw ya on stage at prejudging and had to bolt shortly after that. I had no idea they had so many frickin' figure and bikini competitors. What time did the night show end?
I think I saw GymRatluke as well, but didn't get a chance to say hi as well.

Hit it hard these next couple of weeks, you have quite the competitive season lined up. Best of luck.

[deltpecx]

Hey Tony, I saw ya on stage at prejudging and had to bolt shortly after that. I had no idea they had so many frickin' figure and bikini competitors. What time did the night show end?
I think I saw GymRatluke as well, but didn't get a chance to say hi as well.

Hit it hard these next couple of weeks, you have quite the competitive season lined up. Best of luck.

I got in my car after the men's open at 12:05 AM!!!!!

[rich55]

Hey Tony, sorry to hear about your peaking, but lesson learned. Bring it to the Buckeye! We have one heckuva lineup coming in and look forward to having you compete.

[TQsmooth5]

Hey Tony, sorry to hear about your peaking, but lesson learned. Bring it to the Buckeye! We have one heckuva lineup coming in and look forward to having you compete.

Thanks Rich!

I'm ready to roll. I should be there Thurs. Hey, does the host hotel have a gym?

[mrdead]

Can't...the Emerald Cup is the same day as the Buckeye.

That sucks... Well, I wish you all the best, for your upcoming show... You'll still have to see me in August, at the very least... *LOL*

[RooRooTJ]

Thanks Rich!

I'm ready to roll. I should be there Thurs. Hey, does the host hotel have a gym?

Rich has a gym down the road. It is only 5 bucks to train at and take it from me it is a pretty nice one.

[TQsmooth5]

Rich has a gym down the road. It is only 5 bucks to train at and take it from me it is a pretty nice one.

Cool, I may have to take in a bit of cardio on Thursday. I'll see you on stage! :)

[TQsmooth5]

That sucks... Well, I wish you all the best, for your upcoming show... You'll still have to see me in August, at the very least... *LOL*

You bet! I can't wait to see the new "you" out there. Are you doing any other shows this year?

[rich55]

Rich has a gym down the road. It is only 5 bucks to train at and take it from me it is a pretty nice one.


Cool, I may have to take in a bit of cardio on Thursday. I'll see you on stage! :)

Yessir. It's located at 371 East Broad Street in Columbus just downtown. I'll be there much of the day tomorrow. www.BeyondLimitsTraining.net

[ehlisl]

Good luck this weekend Tony!! Hold it down for the WA :D

[TQsmooth5]

Yessir. It's located at 371 East Broad Street in Columbus just downtown. I'll be there much of the day tomorrow. www.BeyondLimitsTraining.net

Alright! Great!


Good luck this weekend Tony!! Hold it down for the WA :D

Will do, Luke! Should be in a lot better shape than Vancouver!

[ehlisl]

11 weeks till Sac Tony!!

[RichKnapp]

Kill it bro.

[RooRooTJ]

Just checkin in seeing how the rest of your prep is going. Again it was great meeting you and I think I can still taste that Thurmanator. haha

[healthybodies]

Have not seen an update in a while. How'd it go?

[TQsmooth5]

Sorry for the long delay guys, I've been slouching a bit on the updates.

I don't think I ever really gave an update from the Buckeye Classic. I got 3rd in Masters and 5th in Open Lightheavy weight. There were some real big dudes there! Rich runs an awesome show! I look forward to doing it again next year perhaps. (especially going for those Thurmanators afterward..eh Justin!)

I had a few days of freedom to eat a little but now I've been back on the prep diet for a while and look forward to Sac. Less than 11 weeks out! Fortunately, I don't have a whole ton of weight to lose this time around.

[ehlisl]

Sounds like a great show Tony and a big congrats! Any pictures, would love to see!

Hope training is going great, we are rolling up on 10 weeks out! And the weight doesn't matter..its height classes this year ;)

[TQsmooth5]

I should update this thing more often.....

Well we're approaching 8 weeks and counting. I'm rolling around a weight of 188 lbs now which is about 10 pounds less than the last time I competed in Sac. So I'm on track at the moment.

Today I had a great Back workout:

Deadlifts !!!!

1x10 - 225
1x8 - 315
1x5 - 405 (feeling pretty good!)
1x3 - 495 PR for this many reps !!!!

....should I ?.......

Yeah!...slap a 25lb on each end!

545 lbs!......up, up, up, up, ...I'm losing it....it's going back down...no! ... I want it!...GET ON UP THERE!...(horrible form by this point...but...)...YES!!!!!....Locked out and a shrug just to be sure! New PR for a single!!!

After that I felt all the blood rush to my head...

After that I did some sets of lat pull downs and seated rows but the deadlifts drained me!

Cardio and posing now out of the way for the day. Time to go home for the last meal and a short walk.

Fired up to see Luke and some of the 3D guys in Sac!

:)

[FATHER FLEX]

545 @ 188 in the middle of prep...You are a sick sick man! Phuck yeah!

[TQsmooth5]

Long overdue update again....

Here I am less than 2 weeks out....

Last large leg day..

Traditionally next week is peak week and my workout is specifically planned so the week before I usually do what I call "Tour-de-Gym"! meaning one set of everything I that can think of for that muscle group of the day. (All the free-weights, machines, etc...) But since this was the last day I'd be doing squats I thought...I may as well go as heavy as I can even for only a 2-rep, and then go back down and continue on.....

Squats:

1 warm-up set with 135 lbs
1 x 10 - 225 lbs
1 x 8 - 315 lbs....

I put 405 lbs on the bar just planning to do a really quick double and then move back down to get a good burn set....I get under it...down!...that's one!......down!....hey!.. this isn't working...this isn't working!....the safety bars are set way too low!.....Crash! Over the top of my head with the bar.....embarrassed again, I get up, I feel OK...I reach for the weights to re-rack them.....OUCH! I can barely breathe now. My upper-left abs feel horrible! I stood by the rack for about 10-15 minutes waiting for enough strength to re-rack the weights and not look stupid doing it.

Now I want to tell you I did the smart thing and left the gym immediately, went home iced the thing and got rest...I'd like to tell you that.....But this is contest prep stupidity settling in my brain and I ....(like any other like-minded idiot during prep)...decided I want to finish my workout and do at least some cardio .....for 30 minutes!...and now my abs are on fire and it hurt just to get in the car and drive home. I spent most of the night nursing this stupid thing and was feeling better by the time I got up this morning. I've got a wrap on it now and am able to do daily tasks with little pain. I contacted my trainer and it might be just a strain.

Hopefully, I will continue to be able to do cardio and just let my diet take me into the next few shows. I can still flex most of my muscles.. I'm afraid to go into the doctor and have him tell me I'm out of commission. Especially since I've already paid my entry fees for both shows! :)

Long story, the moral is...yes, still go heavy during contest prep but keep in mind to be reasonable in order to prevent injury.

I'll keep you updated. Peace!

[TQsmooth5]

Easy day at the gym yesterday...

A little Chest:

Incline BB Bench
2x15 - 135 lbs

Flat Bench DB Fly
2x15 - 45's

Smith Incline Press
1x20 - 2 pps

Machine Fly
2x20 - 140 lbs

65 min treadmill full 15% incline

Very light weights today. At least the cardio doesn't seem to be affected yet.

[mrdead]

Sorry to hear about the injury... Hope ya heal up quick!!!

[TQsmooth5]

Sorry to hear about the injury... Hope ya heal up quick!!!

Thanks Chris, It's feeling a little better, but I can see it's detached.... But I'm going to take it extremely easy and let the diet and cardio do the work and hope for the best.

____________

Wednesday: Light (again) Back

Wide Grip Pull-ups
2x10 - BW

Smith BB Bent Rows
2x10-15 - 200 lbs

Hammer ISO High Row
2x30 - 1 pps

Seated Cable Row
2x20 - 180 lbs

One-arm DB Rows
2x10 - 55's

Cardio: AM 65 min / PM 65 min - treadmill full 15% incline

Still sore pains in the abs but I'm not giving up! I've got posing class this Sat and I'm ready for peak-week!

Cali ...Here I come!

[ehlisl]

Still sore pains in the abs but I'm not giving up! I've got posing class this Sat and I'm ready for peak-week!

Cali ...Here I come!

Lets do this Tony! Hang in there, you have been working this hard for so long...pain is nothing! Can't wait to see you down there!! Good luck this week!

[TQsmooth5]

Lets do this Tony! Hang in there, you have been working this hard for so long...pain is nothing! Can't wait to see you down there!! Good luck this week!

Hey Luke, we are almost there. I've seen those pics you've been throwing up there and I'm completely in awe. Do me a favor and eat a bunch of sugary candy and cake all this next week so you can give us smaller guys a chance! :) Just kidding! See you in a week!

----------

Thursday (*****light) Hams & Glutes

This sucks!...My intensity is crap right now:

BB SLDL
3x20 - 115 lbs (that's right 115 lbs)! augghhh!

DB Lunges
3x10 - BW

Machine Standing Leg Curls
4x10 - 60 lbs each leg

Leg Extensions
4x20 - 150 lbs

Lying Leg Curls ???
Ouch!...nope these are out for awhile too.

Cardio: AM 65 min / PM 35 min - treadmill

[TQsmooth5]

Quick update

Friday - Light Arms...Triceps are almost impossible. - Cardio

Saturday - Light Shoulders - Cardio

Sunday - Cardio only

Monday -Depletion # 1 - Posing

More fun tonight!

[healthybodies]

See you this weekend bud.

[TQsmooth5]

See you this weekend bud.

Hey Brad! Yeah! I can't wait to get down there and see all you guys!

Tuesday - Depletion #2 - Cardio 65 min AM / 65 min PM Treadmill

Today (Wednesday) - Depletion #3 - Cardio 65 min AM / 65 min PM Treadmill

Lots of posing, lots of flexing.

I took Thursday off of work and I leave Fri morning.

..I love this @#%@#$^@#!

[healthybodies]

You make it home allright T?

[TQsmooth5]

You make it home allright T?

Hi Brad, it was great having the after-contest meal with you and 3D fellas Sat night. As always, you guys are a class act and really know your stuff. I would recommend to anyone needing help with pre-contest nutrition, instruction and advice look up 3DMJ....4 heads (plus a few extra's helping out doing the books) are better than 1!

I made it back home safe and sound and ready to charge into Arlington in 2 1/2 weeks.

Gotta do some cardio..I'll update the Capital City show a little later..

[healthybodies]

Hi Brad, it was great having the after-contest meal with you and 3D fellas Sat night. As always, you guys are a class act and really know your stuff. I would recommend to anyone needing help with pre-contest nutrition, instruction and advice look up 3DMJ....4 heads (plus a few extra's helping out doing the books) are better than 1!

I made it back home safe and sound and ready to charge into Arlington in 2 1/2 weeks.

Gotta do some cardio..I'll update the Capital City show a little later..

Sounds good bro, go get em!

[Quelly]

it was good to see you this weekend TQ, can't wait to see you do it again in 3 weeks even leaner and meaner!

[Quelly]

hey tony, we did a write up on the show, check it out dude!
http://www.3dmusclejourney.com/articles-2010musclemayhemreview.php

[TQsmooth5]

Update!

The abs are healing up nicely and I'm in peak week!...

Friday: Tour-de-gym - Arms Edition

One set of everything I can think of for Bi's & Tris

Cardio: AM / PM - 1 hr treadmill

_________________________


Saturday: Tour-de-gym - Shoulders Edition

One set of everything I can think of for Shoulders & Traps

Cardio: AM = 50 min / PM = 50 min treadmill

________________________________

The shape is coming in! I will be ready Saturday!!!!

________________________

[TQsmooth5]

hey tony, we did a write up on the show, check it out dude!
http://www.3dmusclejourney.com/articles-2010musclemayhemreview.php


Sounds good bro, go get em!

Thanks for the write-up guys! I can't wait to see you guys up here this weekend! Food, Food, Food after the show! :)

[healthybodies]

So I know Luke won his pro card, how did you do? In for the updates.

[Quelly]

Congrats Tony, you did fantastic!

http://www.3dmusclejourney.com/articles-2010-washington.php

[mrdead]

Congrats Tony, you did fantastic!

http://www.3dmusclejourney.com/articles-2010-washington.php

Great stuff, there!!! And, Tony, you looked great!!! Wish I could've done that show...

[TQsmooth5]

Congrats Tony, you did fantastic!

http://www.3dmusclejourney.com/articles-2010-washington.php

Thanks Eric!

Awesome write-up guys! Professional and articulate as always! I might see you guys again in a month, I'm doing the INBF show in Sac!


Great stuff, there!!! And, Tony, you looked great!!! Wish I could've done that show...

Darn it Chris! Get in there! We need to see you on stage soon! :)

[mrdead]

Darn it Chris! Get in there! We need to see you on stage soon! :)

The current plan is to hit the stage in October of 2011 (Washington State NPC Iron Man)... Takin' some time off, to get some size going...

[Quelly]

Awesome I can't wait! You are going to be uber diced!

[TQsmooth5]

The current plan is to hit the stage in October of 2011 (Washington State NPC Iron Man)... Takin' some time off, to get some size going...

Good plan! I can't wait to see the final result!


Awesome I can't wait! You are going to be uber diced!

I hope to be ...decent. I won't lie to you guys, I hope to come in great shape but I can't guarantee it'll be at my best. Something happens to me when the weather starts getting cooler. I'm going to do everything I can think of to "layer-up" and keep warm, plus I'm going to try a mock-contest prep leading up to this weekend using depletion workouts and diet as if I had a show this weekend (including the after-show meal). Then, that'll be 3 weeks from the actual show and I hope to come in around the same shape as the Arlington, WA show! Crossing my fingers!

[mrdead]

Good plan! I can't wait to see the final result!

I should be up around 240, by May, and will start my diet, from there...

[healthybodies]

Heard you might be making another Trip to Cali in a couple of weeks. Care to fill us in?

[TQsmooth5]

Heard you might be making another Trip to Cali in a couple of weeks. Care to fill us in?

Hey Brad!

Yep, one more time this year! This week has been just trying to get everything straight. I'm hoping to make a good showing here. Still trying to get that last bit of fat off! It'll be close! I've never seen, let alone done, a "live-judged" show before so it'll be interesting. My strength has held up nicely and I just got in my shipment of buffalo meat so I'm all set for peak week. I'll see you at the show! We can all pig-out later!

[ehlisl]

Hey Brad!

Yep, one more time this year! This week has been just trying to get everything straight. I'm hoping to make a good showing here. Still trying to get that last bit of fat off! It'll be close! I've never seen, let alone done, a "live-judged" show before so it'll be interesting. My strength has held up nicely and I just got in my shipment of buffalo meat so I'm all set for peak week. I'll see you at the show! We can all pig-out later!

Finish strong, its been one hell of a season for you!! I'll be thinking of you Tony! Make sure to toast a strawberry lemonade for me!

[Quelly]

hey brad!

Yep, one more time this year! This week has been just trying to get everything straight. I'm hoping to make a good showing here. Still trying to get that last bit of fat off! It'll be close! I've never seen, let alone done, a "live-judged" show before so it'll be interesting. My strength has held up nicely and i just got in my shipment of buffalo meat so i'm all set for peak week. I'll see you at the show! We can all pig-out later!

yeah buddy!

[healthybodies]

Hey Brad!

Yep, one more time this year! This week has been just trying to get everything straight. I'm hoping to make a good showing here. Still trying to get that last bit of fat off! It'll be close! I've never seen, let alone done, a "live-judged" show before so it'll be interesting. My strength has held up nicely and I just got in my shipment of buffalo meat so I'm all set for peak week. I'll see you at the show! We can all pig-out later!

See you then, I'll be loitering around I'm sure.

[Quelly]

Nice job on saturday big Tony! It was great seeing you again and hanging out!

we did a write up and got some good shots of you btw

http://www.3dmusclejourney.com/articles-2010-west-coast-classic.php