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Tony & Paul Workouts

Update from Thursday 12th July 2018 Mass Calorie Day And Weight Friday 13th July

Thursday's Very High Calorie Day went Great, i was up 10.25 lbs in one day to 14st 8.75 or 204.75lbs

Tony was up 8.5 lbs in one day to 11st 1.25 or 155.25lbs

Kcals and Macros:

Me: 13:321 Kcals, 725.6g Protein, 1346.4g Carbohydrates, 547.6g Fats * used 9 defuse, 6 White Kidney Bean, 8 Lipomyl, to offset calories, carbs and fat intake, also added in usual 6 caps of SlinMax, 2 , 2 , 2 split throughout the day, i feel the additional slin max and 3 caps of defuse work well to offset any major bloat the following day and i wake up looking much fuller and midsection still becomes more blocky. fullness is great and pumps for workouts are improved. I was up 10.25 lbs from all of these calories Fri Morning which is a little less than from the last high calorie day where around 13k calories were taken in.

Tony: 8:312 Kcals, 263.05g Protein, 941.39g Carbohydrates, 394.46g Fats * lower on calories for this day ,fats are still helping him get in more calories. All he used were some Lifeplan Digestive Enzymes to aid with processing the food which he has now run out of. Tony also looked fuller from the extra food and has much better workout performance the day after for our leg workout.
 
Tony & Paul - Workout - Legs 149 - Friday 13th July 2018

Yesterday's leg workout went great, i took 1 scoop of Re1gn and 1 scoop of Bloodshr3d Raw, i found the combo to work great to provide great energy and focus and allowed for a productive leg session. I did sweat a lot more than normal though. I did not go upto 1100 lbs this week and maxed out at 990lbs, the trainers i wore did not provide enough support to push heavier.

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paul56778 said:
Here is a video of the foods consumed on Thursdays high calorie mass food intake day.

[video=youtube;N8H_XokBl3s]https://www.youtube.com/watch?v=N8H_XokBl3s[/video]
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you are killing me with the food porn, lol!!!
 
Tony & Paul - Workout - Back 73 - Saturday 14th July 2018

Todays back workout went well, strength is still up, i had to work from 1.30-6pm so performed workout at 7-8pm which was a little later than normal but energy levels were great because i had eat all meals prior to workout. Today i started eating at 10:00 am and finished by 12:30pm and will probably have my first meal tomorrow at around 12:00 pm which will allow for a longer fasting period. Will be performing tomorrows quad workout in a fasted state and plan on using 2 scoops of Re1gn for a boost.

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paul56778 said:
Yesterday's leg workout went great, i took 1 scoop of Re1gn and 1 scoop of Bloodshr3d Raw, i found the combo to work great to provide great energy and focus and allowed for a productive leg session. I did sweat a lot more than normal though. I did not go upto 1100 lbs this week and maxed out at 990lbs, the trainers i wore did not provide enough support to push heavier.

[video=youtube;RhQY8Sp3_KI]https://www.youtube.com/watch?v=RhQY8Sp3_KI[/video]
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I have got to try that re1gn, raw combo!!!
 
I would recommend going for it because it works awesome to aid in energy for some intense workouts, one thing i find with Re1gn that is great is that it reduces my perception of pain which allows for me to more easily perform my 40 rep sets on seated calves, i performed them last week without using it and found them almost unbearable due to the burn.
 
paul56778 said:
I would recommend going for it because it works awesome to aid in energy for some intense workouts, one thing i find with Re1gn that is great is that it reduces my perception of pain which allows for me to more easily perform my 40 rep sets on seated calves, i performed them last week without using it and found them almost unbearable due to the burn.
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I think that is the kannaease…..
 
thebigt said:
I think that is the kannaease…..
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It works great and allows for me to push harder in my workouts, I will be in the gym shortly and use 2 scoops of re1gn pre to aid in my energy and focus to get me through my morning fasted squats, hack squats and leg extensions.
 
paul56778 said:
It works great and allows for me to push harder in my workouts, I will be in the gym shortly and use 2 scoops of re1gn pre to aid in my energy and focus to get me through my morning fasted squats, hack squats and leg extensions.
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I can't imagine a workout without re1gn....not kidding!!!
 
thebigt said:
I can't imagine a workout without re1gn....not kidding!!!
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It is awesome stuff, 2 scoops prior to my fasted quad session made squats much easier, i find the focus boost it provides to be awesome to achieve a better mind to muscle connection.
 
Sunday 15th July 2018 Weight Update For The Week.

Weekly weigh in.

Paul (ME) 14st 4.25 lbs or 200.25 lbs up 12 lbs in one week

Tony 10st 9 lbs or 149 lbs up 6.25 lbs in one week

Both of us have gained weight this week which i attribute to the high calorie day last thursday. Calipers showed Tony to be up around 5 lbs lean mass and 1lb fat in the week from last caliper check.

My reading shows an almost 12 lb gain in lean mass with increase in around 0.26lbs gain in fat mass.

Overall i feel the increase in intramuscular water from mass of carbs has caused for this change.
 
I have plans on running these mass calorie days for another week, and then starting a 30-32 day mini cut, i plan on going for around 24 days straight through to my birthday which will then be a mass calorie day, then do another 5-7 days after with very low calories to assess overall results, i feel i am leaner now than prior to the start of the 10 week cut so 4 weeks should allow for quite a good improvement and boost to allow for me to remain leaner through august and september which seem to be quite good summer months over here in the UK, October was also quite mild last year and the cold weather did not kick in until around November. Last year i was using every Thursday and Sunday as high calorie days but i prefer to keep them to every 4th day which makes the day change each week, e.g. last one was Thursday Next will be Tomorrow Monday, then Friday and Tuesday - Saturday - Wednesday - Sunday and so on, i may also make changes after the mini cut and push them to every 5th day or even once a week or 8th day to see how these different methods work overall.
 
Update For Monday 16th July High Calorie Day & Hamstrings and Calves Workout

Yesterday me and Tony both weighed in:

Me: 14 st 1 1/4 lbs or 197.25 lbs

Tony: 10 st 7 3/4 lbs or 147.75 lbs

We then had a mass calorie day, totals were:

Me: 14,760 Kcal, 814.7g Protein, 1468.55g Carbohydrates, 597.78g Fat

Tony: 11,226 Kcal, 272.27g Protein, 1271.12g Carbohydrates, 545.945g Fat

This resulted in me gaining 11.25 lb taking my weight upto 14 st 12 1/2 lbs this morning or 208.5 lbs

& Tony gaining 10.75 lbs taking his weight to 11 st 4 1/2 lbs or 158.5 lbs.

Overall day went well, i did only have 30-40 minutes sleep Sunday night prior to this high calorie day though so had to have 2 x 1 hour naps through the day just to function.

Also performed hamstring and calf workout late at around 8:15 pm due to being tired most of the day, workout went quite well though due to having loads of energy from consumed food.
 
Tony & Paul - FOOD - ReFeed Day 58 - Monday 16th July 2018

Here is a video of yesterday's high calorie day, they have been named refeeds to follow on from the original videos, they have drifted away due to the higher intakes of fats, but we will change them by lowering fat intake and using mainly carbs with lower protein to allow for them to work well to support fat loss progress and leaner mass gains in the future. (and add in more of the junk based foods sparingly.)

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Tony & Paul - Workout - Legs 150 - Sunday 15th & Monday 16th July 2018

Here is the leg workout vid, quads trained on Sunday and Hamstrings and Calves Yesterday, the change of clothes gives this away.

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I may go back to shorter movements for hack squats later on because i find they work just as well for quad growth and are not as hard on the knees. I also used leg extensions to warm up with, 2 sets prior to my squats which made them easier, my usual work weight has gone back to feeling good and i feel because my body weight is up slightly the balance is better. I find legs look better when performing leg extensions first and they tend to lose definition and blur when they become pumped and full of blood which makes them harder to tense.
 
paul56778 said:
I may go back to shorter movements for hack squats later on because i find they work just as well for quad growth and are not as hard on the knees. I also used leg extensions to warm up with, 2 sets prior to my squats which made them easier, my usual work weight has gone back to feeling good and i feel because my body weight is up slightly the balance is better. I find legs look better when performing leg extensions first and they tend to lose definition and blur when they become pumped and full of blood which makes them harder to tense.
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lot of good info here...now is a good time to start thinking about easier things on the knees--they will thank you in the long run.



whole lotta guys my age paying the price for not taking care of knees when younger.
 
thebigt said:
lot of good info here...now is a good time to start thinking about easier things on the knees--they will thank you in the long run.



whole lotta guys my age paying the price for not taking care of knees when younger.
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I don't think it shows that much in the videos, but there is a 3+ inch scar on the centre of my left knee due to surgery i had when i was 11.5 years old due to a fracture of the tibial spine that required surgery and for 2 titanium screws to be put in to allow for it to heal, they were only partially drilled in to not interfere with growth plates. The Injury was what got me started in weight training 14 years ago. I have also damaged the other knee when i was younger through a tibia fracture just above the knee. I feel the recovery has been 100% and i only get some issues during the colder damp winter months.
 
paul56778 said:
I don't think it shows that much in the videos, but there is a 3+ inch scar on the centre of my left knee due to surgery i had when i was 11.5 years old due to a fracture of the tibial spine that required surgery and for 2 titanium screws to be put in to allow for it to heal, they were only partially drilled in to not interfere with growth plates. The Injury was what got me started in weight training 14 years ago. I have also damaged the other knee when i was younger through a tibia fracture just above the knee. I feel the recovery has been 100% and i only get some issues during the colder damp winter months.
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glad you recovered well...but those kinds of injuries have a tendency to come back and haunt you as you grow older....not trying to hold you back just a headsup to think about!!!
 
Tony & Paul - Workout - Chest 48 - Tuesday 17th July 2018

Yesterday's chest workout went great, my strength has come back fully and the 130s feel lighter again for bench press, i also used the lighter 95 lb dumbbell for pullovers and did way more of a stretch, also did not perform the full movement on incline flyes and stayed in the bottom portion of the movement which seems to keep more tension on the outer pecs.

Overall we both had a great workout and great energy levels.

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Tony & Paul - Workout - Back & Shoulders 57 - Wednesday 18th July 2018

Yesterday's back and shoulder workout went great, trained in a different gym and used different machines, back is quite sore today from the change in machines used.

Strength levels were great for both of us and workout went very well.

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Tony & Paul - Workout - Arms 21 - Thursday 19th July 2018

Todays arms workout went really well, strength is still on the increase which has been awesome, i have been eating much more protein, around 280-320 grams per day and have increased caloric intake from the low 1.3 -1.5 k to 2.4 - 2.8k this has made a major different in strength and energy levels. I will be having a high calorie day tomorrow to fuel my leg session and then will be going straight into a mini cut from Saturday 21st which will run through to the 15th August before having a high carb day on the 16th, i may then push for another 1-2 weeks after to see how lean we can both get. I will be lowering calories back down to around 1.2-1.5 k per day which should allow for more fat loss and to allow for both of us to remain leaner throughout the end of summer.

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Tony & Paul - Workout - Legs 151 - Friday 20th July 2018

Yesterday's leg workout also on the high calorie day, the last one now until 16th August, also i am dropping my calories to around 1100-1200 max per day until then to drop some more fat and improve overall condition, both me and Tony are performing this mini cut so no more refeed / cheat days for a few weeks.

Leg workout went great, i went up to 520 Kilos or 1144 Lbs on leg press not including the weight of the sled / plate, for 10 reps on my last set which was great. Strength is still up, i feel it will take a slight hit now though due to me lowering calories from now on.

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paul56778 said:
Thank You I really appreciate it :), I feel the quads are smoother than have been in the past and can be leaner so will be dieting to further improve them.
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man with a plan!!!

you have really got it dialed in!!!
 
Update from Yesterday 20th July 2018 Mass Calorie Day And Weight Today 21st July 2018

Fridays or Yesterday's mass calorie refeed turned into a full on cheat day because Tony wanted to eat Pizza due to not having any more for a few weeks because we are cutting again, i was up 10.25 lbs in one day to 15st 0.75 or 210.75lbs

Tony was up 7.75 lbs in one day to 11st 4.25 or 158.25lbs

Kcals and Macros:

Me: *15:141 Kcals, 752.6g Protein, 1415.5g Carbohydrates, 690.5g Fats * used 9 defuse, 6 White Kidney Bean, 6 Lipomyl, to offset calories, carbs and fat intake, also added in usual 6 caps of SlinMax, 2 , 2 , 2 split throughout the day. * 15K calories is extreme and i will probably not be doing it again any time soon, it has been a new record for calories eat in one day.

Tony: 10:385 Kcals, 246.1g Protein, 1337.7g Carbohydrates, 438.28g Fats * Calories were quite high but not highest he has hit, both of us had a great back workout from all of the food yesterday, this also aided in allowing for us to have a great leg workout yesterday after eating around 5-6k calories prior to the workout.

Video of foods consumed to follow:
 
Tony & Paul - FOOD - ReFeed Day 59 - Friday 20th July 2018

Yesterday's mass calorie cheat day video:

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SkRaw85 Haha.. this is our last cheat day for a few weeks whilst we both drop calories to low levels and follow our version of a PSMF diet to drop a little fat. We went all out on this one and plan to keep all of the other days from now on lower in fat and more true high carbohydrate based re-feeds after i get rid of all of my nut butters.
 
Sunday 22nd July 2018 Weight Update For The Week.

Weekly weigh in.

Paul (ME) 14st 11.75 lbs or 207.75 lbs up 7.5 lbs in one week

Tony 10st 13.5 or 153.5 lbs up 4.5lbs in one week

Both of us have gained weight this week which i attribute to the massive calories consumed Friday. Calipers showed Tony to be up around 2.6 lbs lean mass and 1.89 lbs fat in the week from last caliper check.

My reading shows an almost 6.56 lb gain in lean mass with increase in around 0.95 lb gain in fat mass.

This is roughly our pre cut weight because we started our lower calorie high protein diet yesterday, next Sunday's readings will provide more of a reliable update.
 
Tony & Paul - Workout - Back 74 - Saturday 21st July 2018

Saturdays back workout went very well due to being carbed up from the mass calorie day prior.

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thebigt said:
looking beastmode!!!
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Thanks, the high carbs last friday worked well to fill up the muscles providing better pumps for the saturday back workout. I find by incorporating the high calorie days and eating low calories for the other days i tend to add more mass and stay leaner than if i add in the mass amount of calories through the week, i am now on day 3 of around 1100 calories, mainly just protein with minimal carbs and fats, overall strength and energy levels have been great, this will probably change towards the middle of the week though.
 
paul56778 said:
Thanks, the high carbs last friday worked well to fill up the muscles providing better pumps for the saturday back workout. I find by incorporating the high calorie days and eating low calories for the other days i tend to add more mass and stay leaner than if i add in the mass amount of calories through the week, i am now on day 3 of around 1100 calories, mainly just protein with minimal carbs and fats, overall strength and energy levels have been great, this will probably change towards the middle of the week though.
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like I said before, you are really dialed in on what works best for you--results are in the mirror!!!
 
Tony & Paul - Workout - Legs 152 - Sunday 22nd - Monday 23rd July 2018

Sundays quad workout and yesterdays hamstring and calf workout merged into one video, workouts both went very well and strength is up. Today is now the end of day 4 at 1100-1150 calories which is quite low, i did feel a little more shaky during my chest workout but was still able to use my usual heavy weights for same 10 reps for most working sets.

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I can only fit 8 x 20 k plates per side of my leg press for a total of 320 kilos so added an extra 30 kilos to the top of the machine on top of the pad to increase it to 350 KG for my working sets and pushed for 20 reps on my last set, i also used Re1gn prior to this workout and performed the leg press after front squats and leg extensions which caused for them to remain pumped for an hour after the workout.
 
I have also been training quads, hamstrings and calves on Friday and then hitting quads again on Sunday, so they are only getting 1 days rest vs the normal 2 where i used to perform a friday leg workout and monday leg workout.
 
Tony & Paul - Workout - Chest 49 - Tuesday 24th July 2018

Tuesdays chest workout went very good, Saturday, Sunday, Monday and Tuesday all were at 1000-1100 calories mainly just protein, due to work in gym yesterday i upped it to 2200 which made me feel much better still mostly from protein whilst keeping carbs and fat on the lower end, today i have also consumed 1800 calories and will be lowering it back to 1000-1200 for tomorrow and saturday along with sunday, i may eat more on sunday based on weight loss and update on fat % with calipers.

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Tony & Paul - Workout - Back & Arms 52 - Wednesday 25th July 2018

Yesterday's back and arm workouts, week 1/3 of back and arms, shoulders are going to be trained on their own now every Thursday for the next 3 weeks before i switch around the workouts again. Strength and energy was good for this workout due to me eating more - 2200 calories vs the normal 1200 i had planned.

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Tony & Paul - Workout - Shoulders 22 - Thursday 26th July 2018

Thursdays shoulder workout week 1 of 3.

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Tony & Paul - Workout - Legs 153 - Friday 27th July 2018

Yesterday's leg workout, energy levels were awesome due to me eating around 2000 calories mainly from protein. I have found it hard to stick to the 1100-1200 calorie target with work and training and have been increasing the intensity of my workouts by adding in more reps, i normally go for 12 reps on leg extensions but performed a set of 20 and set of 24 reps with same weight, i was also able to perform 20 reps for all 3 of my dumbbell shoulder press sets for thursdays workout where i normally go for 10-12 which is an improvement, i seem to have gotten leaner despite being higher on calories, Sat through to Tuesday was around 1k calories and Wednesday to Today - Saturday 28th July has been 2000 calories. I will take my weight and bodyfat measurements tomorrow and see how i have progressed, i feel just by removing the high calorie days i have gotten leaner overall.

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paul56778 said:
Tuesdays chest workout went very good, Saturday, Sunday, Monday and Tuesday all were at 1000-1100 calories mainly just protein, due to work in gym yesterday i upped it to 2200 which made me feel much better still mostly from protein whilst keeping carbs and fat on the lower end, today i have also consumed 1800 calories and will be lowering it back to 1000-1200 for tomorrow and saturday along with sunday, i may eat more on sunday based on weight loss and update on fat % with calipers.

[video=youtube;VYpgomgrsgY]https://www.youtube.com/watch?v=VYpgomgrsgY[/video]
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4 days at 1000-1100 cal and I would feel very weak....
 
Worked well without strength levels suffering too much, my past 10 week fat loss phase ranged from 1000-1200 calories per day, did not feel weak until end of 4th week where refeed was well needed.
 
Tony & Paul - Workout - Back 75 - Saturday 28th July 2018

Yesterday's back workout went great despite not feeling up to workout, i increased reps to 12 for all of my working sets.

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Sunday 29th July 2018 Weight Update For The Week.

Weekly weigh in.

Paul (ME) 14st 5.25 lbs or 201.25 lbs (down 6.5 lbs in one week)

Tony 10st 7.25 or 147.25 lbs (down 6.25lbs in one week)

Both of us are down around 6 pounds in one week which i attribute mainly to the drop in water weight due to lowered calories and carbs in general, also body fat seems to have dropped a little as we seem leaner, i feel the next 2.5 weeks will allow for a few lbs of fat to be lost prior to our birthdays and older brothers birthday as well as nephews birthday which will all be higher calorie based days.
 
winner=finding a way to win even when having a bad day!!!
 
paul56778 said:
Weekly weigh in.

Paul (ME) 14st 5.25 lbs or 201.25 lbs (down 6.5 lbs in one week)

Tony 10st 7.25 or 147.25 lbs (down 6.25lbs in one week)

Both of us are down around 6 pounds in one week which i attribute mainly to the drop in water weight due to lowered calories and carbs in general, also body fat seems to have dropped a little as we seem leaner, i feel the next 2.5 weeks will allow for a few lbs of fat to be lost prior to our birthdays and older brothers birthday as well as nephews birthday which will all be higher calorie based days.
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lots of birthdays!!!!
 
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