Tony & Paul Workouts
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paul56778
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Tony & Paul - Workout - Legs 154 - Sunday 29th - Monday 30th July 2018
Sundays and Mondays leg workouts both went great, i have been aiming to keep calories ultra low at 1200 per day but that only lasted for first 4 days and then i have upped it to around 1900-2500 max and seem to be averaging around 2000 per day which is allowing for me to get stronger on all main lifts, i was able to add an extra 10 kilos to my max front squat and perform 12 reps vs the usual 8 i have in the past so set a new personal best, i have also been able to add an extra 20 kilos to my deadlifts whilst keeping the same 10 reps for 2 of 4 of my working sets which is great and also maxed out at 350-360 lbs on standing calf raises with my smith machine for around 15 reps. I am going to be changing the way i train calves and increase weight and lower reps to see if i can make them grow bigger from a change of training style.
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Sundays and Mondays leg workouts both went great, i have been aiming to keep calories ultra low at 1200 per day but that only lasted for first 4 days and then i have upped it to around 1900-2500 max and seem to be averaging around 2000 per day which is allowing for me to get stronger on all main lifts, i was able to add an extra 10 kilos to my max front squat and perform 12 reps vs the usual 8 i have in the past so set a new personal best, i have also been able to add an extra 20 kilos to my deadlifts whilst keeping the same 10 reps for 2 of 4 of my working sets which is great and also maxed out at 350-360 lbs on standing calf raises with my smith machine for around 15 reps. I am going to be changing the way i train calves and increase weight and lower reps to see if i can make them grow bigger from a change of training style.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 50 - Tuesday 31st July 2018
Yesterday's chest workout was awesome i consumed 2490 calories yesterday and around 320 grams of protein whilst keeping fat and carbs as low as possible, i was able to perform all 5 sets of 10 reps for my dumbbell bench press with the 130 lb dumbbells and was able to go upto to 3 x 20 kilo plates per side of the olympic bar for my second of 3 sets from barbell bench press for 10 reps which is a new personal best where my previous max was around 7-8 reps, i then used 2 x 20s and a 15kg plate per side for the other 2 sets of 10 reps after performing the 5 sets of heavy dumbbell bench press first so chest was pre exhausted before setting the personal best on flat bench press, i also trisetted dumbbell pullovers with flies and crossovers. Overall i was really happy with the workout and have a sore chest today which is great because i never usually suffer from post workout muscle soreness.
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Yesterday's chest workout was awesome i consumed 2490 calories yesterday and around 320 grams of protein whilst keeping fat and carbs as low as possible, i was able to perform all 5 sets of 10 reps for my dumbbell bench press with the 130 lb dumbbells and was able to go upto to 3 x 20 kilo plates per side of the olympic bar for my second of 3 sets from barbell bench press for 10 reps which is a new personal best where my previous max was around 7-8 reps, i then used 2 x 20s and a 15kg plate per side for the other 2 sets of 10 reps after performing the 5 sets of heavy dumbbell bench press first so chest was pre exhausted before setting the personal best on flat bench press, i also trisetted dumbbell pullovers with flies and crossovers. Overall i was really happy with the workout and have a sore chest today which is great because i never usually suffer from post workout muscle soreness.
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paul56778
Well-known member
Tony & Paul - Workout - Back & Arms 53 - Wednesday 1st August 2018
Today's workout went great, was able to full stack low row machine for 10 reps with 300lbs which is a new personal best for me, also performed 2 sets of 10 reps with 4 x 20s per side on the hammer strength pulldowns, and was able to get 15 reps on my last set of cable bicep curls with the full stack and 20 reps for push downs on my last set, overall strength has been awesome, also had a great pump and muscle fullness. Still consumed around 2500 calories today and 310 grams of protein which seems to be working well. I seem to be getting leaner despite the higher than anticipated caloric intake. I seem to be pushing harder with the extra calories and setting new personal bests and seem to be adding more size, i feel i am recomping.
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Today's workout went great, was able to full stack low row machine for 10 reps with 300lbs which is a new personal best for me, also performed 2 sets of 10 reps with 4 x 20s per side on the hammer strength pulldowns, and was able to get 15 reps on my last set of cable bicep curls with the full stack and 20 reps for push downs on my last set, overall strength has been awesome, also had a great pump and muscle fullness. Still consumed around 2500 calories today and 310 grams of protein which seems to be working well. I seem to be getting leaner despite the higher than anticipated caloric intake. I seem to be pushing harder with the extra calories and setting new personal bests and seem to be adding more size, i feel i am recomping.
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paul56778
Well-known member
Tony & Paul - Workout - Shoulders 23 - Thursday 2nd August 2018
Last Thursdays shoulder workout went great, eating around 2500 calories per day has been working awesome, i may stick to 2500 for tomorrow so that has been Tuesday-Sunday at 2.5k and drastically lower my calories from Monday to Wednesday 15th August to around 1 to 1.2 K as planned originally to shift a couple of pounds of fat, anyway this workout was very well and i set a new PR for 30 reps with the 95 lb dumbbells on my 3rd set of dumbbell shoulder press.
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Last Thursdays shoulder workout went great, eating around 2500 calories per day has been working awesome, i may stick to 2500 for tomorrow so that has been Tuesday-Sunday at 2.5k and drastically lower my calories from Monday to Wednesday 15th August to around 1 to 1.2 K as planned originally to shift a couple of pounds of fat, anyway this workout was very well and i set a new PR for 30 reps with the 95 lb dumbbells on my 3rd set of dumbbell shoulder press.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 155 - Friday 3rd August 2018
Last friday's leg workout went well, did a static rep with around 231 lbs for 45-50 seconds on seated calves at end of workout and it made it hard to walk the next day and all of the evening after the workout, i am changing the way i workout calves to use allot more weight to push them to grow as big as possible.
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Last friday's leg workout went well, did a static rep with around 231 lbs for 45-50 seconds on seated calves at end of workout and it made it hard to walk the next day and all of the evening after the workout, i am changing the way i workout calves to use allot more weight to push them to grow as big as possible.
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paul56778
Well-known member
Sunday 5th August 2018 Weight Update For The Week.
Weekly weigh in.
Paul (ME) 14st 1.25 lbs or 197.25 lbs down 4 lbs this week
Tony 10st 6 or 146 lbs down 1.25 lbs in one week.
Both of us are down in weight this week, i seem to have lost more than Tony but this does change from week to week as fat loss is not a linear process. I am surprised to be down 4 lbs because i have been getting much stronger on all exercises and been eating around 2500 calories per day for most of last week, maybe my maintenance calories is higher than what i thought, i eat way more today, 450 grams of protein, 140 odd grams of carbs and 140 grams of fat thereabouts coming to around 4300 calories which is a little high but no where near the 14-15K calorie days i have done 2 weeks back. I plan on going very low now for the next 10 days until the 16th August which will be a BBQ with Cheat Day for Birthday. I am going to strip carbs and fats to minimum levels and just run on protein with my modified PSMF diet, tomorrow will be around 142 grams of protein which is a little low but has worked well for short durations for me in the past e.g. 2 weeks max.
Weekly weigh in.
Paul (ME) 14st 1.25 lbs or 197.25 lbs down 4 lbs this week
Tony 10st 6 or 146 lbs down 1.25 lbs in one week.
Both of us are down in weight this week, i seem to have lost more than Tony but this does change from week to week as fat loss is not a linear process. I am surprised to be down 4 lbs because i have been getting much stronger on all exercises and been eating around 2500 calories per day for most of last week, maybe my maintenance calories is higher than what i thought, i eat way more today, 450 grams of protein, 140 odd grams of carbs and 140 grams of fat thereabouts coming to around 4300 calories which is a little high but no where near the 14-15K calorie days i have done 2 weeks back. I plan on going very low now for the next 10 days until the 16th August which will be a BBQ with Cheat Day for Birthday. I am going to strip carbs and fats to minimum levels and just run on protein with my modified PSMF diet, tomorrow will be around 142 grams of protein which is a little low but has worked well for short durations for me in the past e.g. 2 weeks max.
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thebigt
Legend
congrats on the PR!!!!
thebigt
Legend
man, you are getting all kinds of personal best's, congrats!!!
thebigt
Legend
what do you attribute the increase in strength to? is it all in the diet?
paul56778
Well-known member
That has been the only real change in my diet compared to past fat loss phases, so i feel it is down to consuming more calories, maybe i have been pushing to hard by going ultra low on calories, i have become used to working out on very low levels of around 1000-1100 from my past fat loss phases and have not realized how much more energy and strength i have when increasing the caloric intake, it is still mainly from protein though.
paul56778
Well-known member
Tony & Paul - Workout - Legs 156 - Sunday 5th & Monday 6th August 2018
Yesterday's quad workout and today's hamstring and calf workout, i have been using more weight on my smith machine for standing calf raises and dropped reps to 20 for all 4 sets, i was also able to add an additional 20 kilos to my max weight for partial deadlifts for 10 reps which i am happy with as this is another 20 kilos past the max i have ever used, this is the first time i have pushed more weight on deadlifts and found it awkward to lift off but wraps did help. Last set of deadlifts was 320 lbs for 10 reps which is decent enough for this workout and due to me performing the workout on around 500 calories from my 170g lean turkey hache steak with 200g broccoli as my first meal and 2nd meal which was 60 grams of muscle mousse in the butterscotch flavour mixed with around 170 ml of water. I did feel a little dip in energy levels but i have started back up on Ignit3 today and it has worked well to keep my appetite suppressed despite only having around 700 calories today. I plan on hitting 700-750 calories tomorrow then assessing my condition in terms of fat loss on Wednesday before making any adjustments and pushing caloric intake back up.
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Yesterday's quad workout and today's hamstring and calf workout, i have been using more weight on my smith machine for standing calf raises and dropped reps to 20 for all 4 sets, i was also able to add an additional 20 kilos to my max weight for partial deadlifts for 10 reps which i am happy with as this is another 20 kilos past the max i have ever used, this is the first time i have pushed more weight on deadlifts and found it awkward to lift off but wraps did help. Last set of deadlifts was 320 lbs for 10 reps which is decent enough for this workout and due to me performing the workout on around 500 calories from my 170g lean turkey hache steak with 200g broccoli as my first meal and 2nd meal which was 60 grams of muscle mousse in the butterscotch flavour mixed with around 170 ml of water. I did feel a little dip in energy levels but i have started back up on Ignit3 today and it has worked well to keep my appetite suppressed despite only having around 700 calories today. I plan on hitting 700-750 calories tomorrow then assessing my condition in terms of fat loss on Wednesday before making any adjustments and pushing caloric intake back up.
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thebigt
Legend
any professional sports teams nearby? when I go to Indianapolis colts training camp the trainers are usually generous with their time on training tips!!!
paul56778
Well-known member
Tony & Paul - Workout - Chest 51 - Tuesday 7th August 2018
Todays chest workout went ok, energy levels were a little down due to only running on around 700 calories yesterday and having 480-500 prior to my workout so another 700 for today, i feel these two low calorie days have offset the 4300 calories i consumed on Sunday, i felt less energetic for today's workout, i supersetted flat barbell bench press with incline flyes so lightened up on my max bench press by dropping around 22 lbs from the total weight. I have noticed better overall vascularity throughout my body and will not be working out in a tank top until next wednesday to see more of a change in physique improvements. I personally feel my condition is now better than at the end of the 10 week cutting phase i recently completed, my younger brother also feels i have made improvements in relation to condition.
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Todays chest workout went ok, energy levels were a little down due to only running on around 700 calories yesterday and having 480-500 prior to my workout so another 700 for today, i feel these two low calorie days have offset the 4300 calories i consumed on Sunday, i felt less energetic for today's workout, i supersetted flat barbell bench press with incline flyes so lightened up on my max bench press by dropping around 22 lbs from the total weight. I have noticed better overall vascularity throughout my body and will not be working out in a tank top until next wednesday to see more of a change in physique improvements. I personally feel my condition is now better than at the end of the 10 week cutting phase i recently completed, my younger brother also feels i have made improvements in relation to condition.
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thebigt
Legend
no soccer team?
paul56778
Well-known member
Cardiff City Football Club is the closest one i can think of but over here in south wales - the valleys, Rugby is the preferred sport.
thebigt
Legend
from what I have seen rugby is a tough sport?
paul56778
Well-known member
It can be, but you have american football which is also tough.
thebigt
Legend
I've been to around 7 indianapolis colts training camps and have got to know a few of the trainers, those guys are top notch and always have some good tips...maybe you could talk with a local rugby club trainer?
paul56778
Well-known member
Tony & Paul - Workout - Back & Arms 54 - Wednesday 8th August 2018
Todays back and arms workout went great again, used the full stack on plate selected rowing machine for last 3 sets for 10 reps, and full stack 300 lbs on low cable rows for last 3 sets of 10, i was also able to go upto 4 x 20 kg plates per side on hammer strength pulldowns for all 4 sets and managed 3 sets of 10 and the last one was 9 grip failed even with wraps. was also able to work back up to the full stack for tricep pushdowns and bicep curls on pulley. Overall i had a great workout, i consumed more calories today, due to running on 700 odd calories monday and tuesday i performed the workout on 1900 calories and consumed another 3000 after the workout, i hit almost 500 grams of protein today. I only increased calories because i felt improvements have been made in terms of body composition and from my younger brothers comments based on appearance this morning. Due to having 4900 calories today i will lower it down to around 750 tomorrow, then 1500-1600 for Friday, i also plan on keeping calories low for Saturday and raising them a little for Sunday and Monday to probably around 2000-2200 before dropping them again for Tuesday and going very low next Wednesday to around 1200-1300 calories maybe less due to the mass calorie day i have planned for the 16th.
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Todays back and arms workout went great again, used the full stack on plate selected rowing machine for last 3 sets for 10 reps, and full stack 300 lbs on low cable rows for last 3 sets of 10, i was also able to go upto 4 x 20 kg plates per side on hammer strength pulldowns for all 4 sets and managed 3 sets of 10 and the last one was 9 grip failed even with wraps. was also able to work back up to the full stack for tricep pushdowns and bicep curls on pulley. Overall i had a great workout, i consumed more calories today, due to running on 700 odd calories monday and tuesday i performed the workout on 1900 calories and consumed another 3000 after the workout, i hit almost 500 grams of protein today. I only increased calories because i felt improvements have been made in terms of body composition and from my younger brothers comments based on appearance this morning. Due to having 4900 calories today i will lower it down to around 750 tomorrow, then 1500-1600 for Friday, i also plan on keeping calories low for Saturday and raising them a little for Sunday and Monday to probably around 2000-2200 before dropping them again for Tuesday and going very low next Wednesday to around 1200-1300 calories maybe less due to the mass calorie day i have planned for the 16th.
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thebigt
Legend
go for it!!!
paul56778
Well-known member
Tony & Paul - Workout - Legs 157 - Friday 10th August 2018
Todays leg workout went awesome, was much stronger today, performed workout on around 1900 calories and consumed another 1500 after workout for total of 3400 today, around 400+ grams of protein. May go a little lower tomorrow based on how i feel. Workout quality is so much better when i add in the extra calories.
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Todays leg workout went awesome, was much stronger today, performed workout on around 1900 calories and consumed another 1500 after workout for total of 3400 today, around 400+ grams of protein. May go a little lower tomorrow based on how i feel. Workout quality is so much better when i add in the extra calories.
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paul56778
Well-known member
Sunday 12th August 2018 Weight Update For The Week.
Weekly weigh in.
Paul (ME) 14st 3.25 lbs or 199.25 lbs up 2 lbs this week (but down 0.41% BF according to calipers and up 2.74lbs LBM)
Tony 10st 2.5 or 142.5 lbs down 3.5 lbs in one week. ( down 0.98% BF according to calipers and down 1.81lbs LBM)
Overall we both look leaner, i seem to have recomped slightly in adding more lean muscle whilst losing fat so am looking bigger overall, good progress this week, some of my days like Wed was 4900 calories, and Fri was 3400, hit 1988Kcals yesterday and aiming to keep under 1.8 k today under 2000 tomorrow then lowering calories for Tues and Wed prior to the mass calorie day next Thursday.
Weekly weigh in.
Paul (ME) 14st 3.25 lbs or 199.25 lbs up 2 lbs this week (but down 0.41% BF according to calipers and up 2.74lbs LBM)
Tony 10st 2.5 or 142.5 lbs down 3.5 lbs in one week. ( down 0.98% BF according to calipers and down 1.81lbs LBM)
Overall we both look leaner, i seem to have recomped slightly in adding more lean muscle whilst losing fat so am looking bigger overall, good progress this week, some of my days like Wed was 4900 calories, and Fri was 3400, hit 1988Kcals yesterday and aiming to keep under 1.8 k today under 2000 tomorrow then lowering calories for Tues and Wed prior to the mass calorie day next Thursday.
thebigt
Legend
man, you are a expert at manipulating cals, many would say it's almost impossible to gain weight and lose bf without AAS!!!
I am attempting this using cardio[running], but I feel at least some of my close to 10lbs gained is probably fat even though i look pretty lean in mirror!!!
paul56778
Well-known member
I always end up gaining some fat when maintaining high calories on a regular basis which is why i prefer to alternate them, i have been doing something completely new and going based on feel more than setting calorie targets which has been allowing for me to make the best progress ever so far. I had a great squat workout today and was able to perform 9 reps with my max weight used, my past PB was around 5-6 reps so strength is still on the up, i was also able to push upto 7 x 20KG plates for corner V - or T bar rows for 7 reps which is also a new max weight used. I have been eating mass amount of protein though, sometimes 450 to just under 500 grams per day which can cause some unpleasant gassiness 
but seems to be working well so i will stick with it.
but seems to be working well so i will stick with it.
paul56778
Well-known member
Tony & Paul - Workout - Back 77 - Saturday 11th August 2018
Yesterday's back workout went great set a new record for 7 x 20KG plates for corner rowing for 7 reps - wanted 8-10 but grip failed i was going to lose it so held back, i also wanted 10 reps for my front squats today with 3 x 20 KG plates per side but managed 9, felt as though i was going to fail and not stable to played it safe by holding back.
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Yesterday's back workout went great set a new record for 7 x 20KG plates for corner rowing for 7 reps - wanted 8-10 but grip failed i was going to lose it so held back, i also wanted 10 reps for my front squats today with 3 x 20 KG plates per side but managed 9, felt as though i was going to fail and not stable to played it safe by holding back.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 158 - Sunday 12th & Monday 13th August 2018
Leg workout went really well was happy to add an additional 5 kilos - 2.5kg to each side of bar for my last set of front squats to round the weight off to 3 x 20KG plates per side, i wanted 10 but managed 9 reps which was good, also had more energy yesterday so did 8 sets of leg curls vs my normal 5 and due to not doing deadlifts.
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Leg workout went really well was happy to add an additional 5 kilos - 2.5kg to each side of bar for my last set of front squats to round the weight off to 3 x 20KG plates per side, i wanted 10 but managed 9 reps which was good, also had more energy yesterday so did 8 sets of leg curls vs my normal 5 and due to not doing deadlifts.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 52 - Tuesday 14th August 2018
Yesterday's chest workout went great strength is still very high and got a great pump, also performed incline bar bench press and incline flyes for a change due to this being week 1/3, also performed more reps on pull overs, 1 x 20 1 x 25 and 1 x 20 vs the normal 10-12 reps i perform.
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Yesterday's chest workout went great strength is still very high and got a great pump, also performed incline bar bench press and incline flyes for a change due to this being week 1/3, also performed more reps on pull overs, 1 x 20 1 x 25 and 1 x 20 vs the normal 10-12 reps i perform.
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thebigt
Legend
bummer...I guess I am vain but I enjoy looking in mirror between sets, especially when I have a good pump going...I would really miss my mirror, lol!!!
paul56778
Well-known member
paul56778
Well-known member
Sunday 19th August 2018 Weight Update For The Week.
Weekly weigh in.
Paul (ME) (14st 5.25lbs or 201.25lbs up 2 lbs this week again same as last week seem to look fuller and more lean overall.
Tony 10st 7.5 or 147.5 lbs up 5lbs in one week, again looks leaner overall and bigger, chest and legs seem fuller.
Overall we both look leaner but bigger due to all of the food we consumed on Thursday 16th August.
Weekly weigh in.
Paul (ME) (14st 5.25lbs or 201.25lbs up 2 lbs this week again same as last week seem to look fuller and more lean overall.
Tony 10st 7.5 or 147.5 lbs up 5lbs in one week, again looks leaner overall and bigger, chest and legs seem fuller.
Overall we both look leaner but bigger due to all of the food we consumed on Thursday 16th August.