Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Leg Workout, Monday 15th Jan 2018.
Front Squats 1 warm up set x 10 reps 155lbs
1 x 10 - 220lbs 1 x 10 - 242lbs 1 x 8 - 264lbs
Tony's Front Squats 1 warmup 10 reps with 110lbs then 3 sets x 10 reps with 155lbs
Leg Press 2 x 15 1 x 20 with 704lbs, Tonys 3 x 10 reps 528lbs
Leg Extensions 1 x 20 132lbs 3 x 15 154lbs Tonys 4 x 16 with 110lbs
Leg Curls 4 x 15 with 110lbs Tonys 3 x 12 with 88lbs 1 x 10 with 110lbs
Standing calf raises on smith machine 3 x 30 with 200lbs Me and Tony
Donkey Calf Raises, weight varies, e.g. i am around 210-212 and Tony is 160-162 lbs, he performed 3 x 20 both legs and i performed 3 x 30 single leg due to weight difference.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Arms Thursday 18th January 2018
Arms, Triceps in AM and Biceps PM, two workouts Thursday 18th January 2018.
For Triceps giant set for tricep pushdowns, skull crushers, narrow grip bench press, and behind the head triceps with dumbbell, 1st set 12, second 10 and third 8, so 4 x 3 sets.
For Biceps giant set, Dumbbell Curls, Cable Pulley Curls, Hammer Dumbbell Curls and Single Arm Seated Concentration Curls, all for 3 sets of 10 reps.
I find on second round of each it becomes much harder to perform movements due to pump and fatigue.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Legs 100, Monday 22nd January Leg Workout
I have included a video of todays leg workout, normally front squats are performed every monday and then after 3 weeks i switch between hack squats or leg press in addition to the main front squats. Friday is always either machine assisted squats and leg press or hack squats and leg press using a different machine, lever vs sled.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Tony & Paul - Workout - Chest 23 - Tuesday 23rd January 2018
Dumbbell Bench Press Warmup, 1 x 20 with 50 lbs dumbbells me and Tony
3 x 10 1 x 10 reps 125 lb dumbbells, Tonys was 4 x 10 reps 85 lb dumbbells
Dumbbell Pullovers 4 x 10 with 125 lb dumbbell, Tony 4 x 10 with 95lb dumbbell
Decline Dumbbell Bench press, 1 x 10 1 x 12 1 x 15 1 x 20 with 95lb dumbbells, Tonys 4 x 10 85 lb dumbbells
Decline Chest Flyes, 3 x 10 all with 85 lb dumbbells, Tonys 3 x10 with 50lb dumbbells
Cable Crossovers, 1 x 20 105 lbs total 1 x 10 158 lbs 1 x 15 132 lbs, Tonys were 3 x 10 with 80lbs
Standing Calf Raises 6 x 30 with 200lbs me and Tony
1 x 120 1 x 80 barbell twists me only
4 x 20 lying leg raises on decline bench me only.
"Video does not include all sets and may not be in order listed which was roughly order of workout, the ab work and calves are normally split in between rest periods between chest working sets to save time.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Tony & Paul - Workout - Back & Shoulders 44 Wednesday 24th January 2018
Overall i felt it was a good workout today:
Seated Low Row, Plate Loaded, 1 warm up, 88 lbs total, 1 x 13, 176 lbs, 1 x 18, 176 lbs, 2 x 10, 220 lbs, Tony's warm up was same weight as mine and he used 176 lbs for 4 x 10 reps, also i choose a different grip, in line which makes exercise harder to perform.
Reverse Grip Lat Pulldowns, Close Grip, 1 x 12 155 lbs, 1 x 10 185 lbs, 1 x 10 200 lbs, 1 x 10 215 lbs, Tony's were 4 x 10 with 155lbs
Seated Low Row with V grip, 4 x 10 225 lbs, Tony's 4 x 10 165 lbs
Pull Ups 4 x 10 Bodyweight, both of us, i weight around 196-200 lbs and Tony is at 144-150 lbs
Double Handle hands facing lat pulldowns to front, 4 x 10 200 lbs Tony's 4 x 10 160lbs
Shoulders Next:
Leverage Shoulder Press, or Horrid Shoulder Press, i find these quite uncomfortable due to the way the machine crosses both sections past each other behind the handles, it is not as nice as the hammer strength versions, the smith machine, or dumbbells or barbell free shoulder press,
4 x 10 154 lbs total, i find it hard to use much weight on this machine, Tony's 4 x 10 88 lbs total
Side Lateral Machine Seated 4 x 10 165 lbs Tony's 4 x 10 90 lbs
Pec Deck / Machine Chest Flye In Reverse for rear delts, hands facing away from each other, 4 x 15 120 lbs, Tony's 1 x 10 110 lbs 3 x 10 120 lbs
Calves :
Seated Calf Raises, 1 x 40, 1 x 45 1 x 60 1 x 40 all with 77lbs, Tony used same weight and performed 1 x 45 and then 3 x 30
Standing Calf Raises, Full Stack, Weight indication is not clear i estimate around 270lbs 4 x 30 reps, Tony used 2 plates less for 4 x 20, so probably around 240 lbs,
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Tony & Paul - Workout - Arms - Thursday 25th January 2018
Arms workout for Thursday, arms, triceps in am and biceps in PM, 3 sets for every exercise, 10 reps, 20 for alternating dumbbell curls and hammer curls to allow for 10 per arm. 4 exercises for triceps and 4 for biceps, performed in giant compound set per workout, abs and calves fit at end of two routines.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Tony & Paul - Workout - Chest 24, Tuesday 30th January 2018
Good chest workout overall today, was happy to increase weight of dumbbell bench press to 130 lb dumbbells, also used this same dumbbell for pullovers. i changed weight after performing 2 sets with what they were previously built at 125lbs and i was able to do 1 x 12 and 1 x 10. and all 4 sets of pullovers for 10 reps, for most exercises today i performed sets of 10, except for calves where 5 sets of 30 were performed.
Weighed in Sunday AM prior to eating loads of carbs at 203 lbs and was up to 212 lbs next day, Monday, yesterday. From high carbs this normally happens and then drops off by next weigh in which will be thursday morning.
Location: Mid Glamorgan, United Kingdom (Great Britain)
Age: 28
Posts: 873
Rep Power: 0
Tony & Paul - Workout - Back & Shoulders Workout Wednesday 31st January 2018
Good back and shoulder workout today, we have been training calves almost every day for the past 6-7 weeks now to shock them into further growth, sometimes we allow 1 day rest, today i was hoping to do 4 sets of both seated and standing calf raises but only managed 4 on seated and 1 on standing, 8 sets will be performed in my gym tomorrow on smith machine.
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