Tony & Paul Workouts
- Thread starter paul56778
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paul56778
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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.
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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.
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paul56778
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I think i gain so much due to carbs being at around 70 grams max sometimes only around 40-50 most other days and low calories in general, 5 days per week i stick to low fats, low carbs and high protein, it is similar to PSMF but modified slightly to be more realistic e.g. by having broccoli with a lean meat source e.g. chicken or lean beef, or low fat sausages, and 2 whey + casein based protein shakes in a whole day. on the 5 days i tend to stick to IF 16/8 or 18/6 which makes it easier to eat less calories. When it comes time to cut all i tend to do is remove the higher carb days for the desired length of time, usually 6-8 weeks without any high carb day or cheat meal, just sticking to diet 100% for the duration. Only change i will make if becoming way to hungry will be to increase the protein by around 30-50 grams towards end of dieting phase.
MrKleen73
Legend
What would you say your protein and fats are during the 5 days? Sounds almost similar to The Ultimate Diet 2.0, or CarbNite.
paul56778
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Protein = 180-200g, Fats are around 15.2g at lowest to 27-30g max depending on meat source, chicken breast makes it lower, beef adds more fat, also 6 grams of fat included in to total is from omega 3 fish oils.
paul56778
Well-known member
Tony & Paul - Workout - Back & Shoulders 45 - Wednesday 31st January 2018
Good back workout overall, same exercises as last weeks workout, arms workout coming up tomorrow, this is week 3/3 so next week i will change up workouts and wednesdays workout will be back and arms and thursday will revert back to shoulders. It is still quite cold over here in the UK, when it becomes warmer which is usually march - april we both start cutting and then run it through until Jun-Jul maintain until end of september and then start bulking again.
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Good back workout overall, same exercises as last weeks workout, arms workout coming up tomorrow, this is week 3/3 so next week i will change up workouts and wednesdays workout will be back and arms and thursday will revert back to shoulders. It is still quite cold over here in the UK, when it becomes warmer which is usually march - april we both start cutting and then run it through until Jun-Jul maintain until end of september and then start bulking again.
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paul56778
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Tony & Paul - Workout - Arms 9 Thursday 1st February 2018
Slight Delay with yesterday's workout vid, arms session, triceps am and biceps pm. been having aching pain below bicep in both forearms so went slightly lighter for tricep workout in morning and did 3 sets of 15 for all exercises, in the pm workout for biceps i stuck to 10 reps and tried to maintain weights used last week.
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Slight Delay with yesterday's workout vid, arms session, triceps am and biceps pm. been having aching pain below bicep in both forearms so went slightly lighter for tricep workout in morning and did 3 sets of 15 for all exercises, in the pm workout for biceps i stuck to 10 reps and tried to maintain weights used last week.
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paul56778
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Thanks, the hack squats work well with full range of motion and lighter weight, i have stopped using much weight and only use around 180 lbs as i feel it is enough to work the legs well in addition to leg press / machine squats, if i do partial leg press i make sure to use the hack squat for full range of motion from now on, i have performed leg press with more movement and find it targets the hamstrings more and upper quads, overall i prefer the feeling of the mid portion to lower quads on leg press by not going as far down with them.
I have to use a wooden block when performing hack squats because i feel the angle is wrong, this diverts pressure away from the knees and into the quads and hamstrings. the american style hack squat machines like the one in the image below are much better and i wish i had access to one as the angle is much better i feel.
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paul56778
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Tony & Paul - Workout - Legs 104 - Monday 5th February 2018
Yesterday's leg workout, back to week 1/3 for workouts switched leg press back to hack squats and added in deadlifts for hamstrings.
Todays chest workout will be changed, probably add in bar bench press and change incline for flyes or perform pulley flyes. (Still planning workout for later today because it will remain the same for the next 3 weeks.
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Yesterday's leg workout, back to week 1/3 for workouts switched leg press back to hack squats and added in deadlifts for hamstrings.
Todays chest workout will be changed, probably add in bar bench press and change incline for flyes or perform pulley flyes. (Still planning workout for later today because it will remain the same for the next 3 weeks.
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paul56778
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Tony & Paul - Workout - Chest (25) Tuesday 6th February 2018
Today's chest workout, started with incline bench press, then dumbbell bench followed by pullovers, incline dumbbell flyes and crossovers, calves were performed in-between sets of cross overs at end and leg raises and twists performed between sets of dumbbell bench press.
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Today's chest workout, started with incline bench press, then dumbbell bench followed by pullovers, incline dumbbell flyes and crossovers, calves were performed in-between sets of cross overs at end and leg raises and twists performed between sets of dumbbell bench press.
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paul56778
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Back and Arms Workout - Wednesday 7th February 2018
Todays Back and Arm Workout, WK 1/3 Back and Arms past 3 weeks has been back and shoulders on wed and thurs arms, now it switches and shoulders are performed in two separate workouts tomorrow - Thursday, usually pressing movements 1st and then 2nd workout flyes.
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Todays Back and Arm Workout, WK 1/3 Back and Arms past 3 weeks has been back and shoulders on wed and thurs arms, now it switches and shoulders are performed in two separate workouts tomorrow - Thursday, usually pressing movements 1st and then 2nd workout flyes.
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paul56778
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Tony & Paul - Workout - Back - Saturday 10th February 2018 (50)
Good back workout today, i have gone back to performing t bar corner rowing every other sat for the 3 weeks, chose the v grip for pull downs and a wide grip for barbell rows.
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Good back workout today, i have gone back to performing t bar corner rowing every other sat for the 3 weeks, chose the v grip for pull downs and a wide grip for barbell rows.
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paul56778
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Tony & Paul - Workout - Chest (26) Tuesday 13th February 2018
Here is a vid of sections from yesterday's chest workout, overall it went well considering it was performed fasted in the AM, around 10:45 am, normal training time for this workout is 4-5pm.
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Here is a vid of sections from yesterday's chest workout, overall it went well considering it was performed fasted in the AM, around 10:45 am, normal training time for this workout is 4-5pm.
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paul56778
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Tony & Paul - Workout - Back & Arms 41 - Wednesday 14th February 2018
Todays back and arms workout, went well overall, used other cable / pulley machine for tricep pushdowns and biceps and felt more tension on muscle compared to newer version.
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Todays back and arms workout, went well overall, used other cable / pulley machine for tricep pushdowns and biceps and felt more tension on muscle compared to newer version.
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paul56778
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Thank you for watching and your positive feedback, we really appreciate it. :biggthumpup:
paul56778
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Tony & Paul - Workout - Legs 108 - Monday 19th February 2018
Todays leg workout was ok but was harder than normal, i skipped high carb day yesterday and has it today instead so did not have energy that i normally have, also workout was performed at around 9:00 am compared to the 5:00pm time for leg day on monday which changed things and made the workout harder than normal.
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Todays leg workout was ok but was harder than normal, i skipped high carb day yesterday and has it today instead so did not have energy that i normally have, also workout was performed at around 9:00 am compared to the 5:00pm time for leg day on monday which changed things and made the workout harder than normal.
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paul56778
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Tony & Paul - Workout - Back & Arms 42 - Wednesday 21st February 2018
Todays back and arms workout went well, strength was up slightly and got a decent pump when performing cable bicep curls, still using the older crossover machine because i feel more tension on the muscle when performing curls and pushdowns on it.
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Todays back and arms workout went well, strength was up slightly and got a decent pump when performing cable bicep curls, still using the older crossover machine because i feel more tension on the muscle when performing curls and pushdowns on it.
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paul56778
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Tony & Paul - FOOD - ReFeed 33 - Thursday 22nd February 2018
Yesterday's high carb / refeed day, Tony adds butter to his toast not me to increase caloric intake further to aid in adding mass and it has been helping so he has been sticking with it, also what looks like regular cheese is a high protein version that is low in fat, i prefer to melt it and then add some sauce to make it nicer to eat.
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Yesterday's high carb / refeed day, Tony adds butter to his toast not me to increase caloric intake further to aid in adding mass and it has been helping so he has been sticking with it, also what looks like regular cheese is a high protein version that is low in fat, i prefer to melt it and then add some sauce to make it nicer to eat.
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paul56778
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Tony & Paul - Workout - Legs 109 - Friday 23rd February 2018
Todays leg workout went ok, i have caught a cold though and been feeling rough today so did not use as much weight as normal, workout was harder to complete and i felt like missing gym altogether but then workout vid would not be made + i have not missed a workout in 13 years.
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Todays leg workout went ok, i have caught a cold though and been feeling rough today so did not use as much weight as normal, workout was harder to complete and i felt like missing gym altogether but then workout vid would not be made + i have not missed a workout in 13 years.
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paul56778
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Tony & Paul - Workout - Legs 110 - Monday 26th February 2018
Yesterday's leg workout, balance has been off due to cold, i have been quite ill with it today as well but has not had major impact on today's workout power, yesterday squats and leg press felt much heavier than normal.
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Yesterday's leg workout, balance has been off due to cold, i have been quite ill with it today as well but has not had major impact on today's workout power, yesterday squats and leg press felt much heavier than normal.
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paul56778
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Tony & Paul - FOOD - ReFeed 34 - Monday 26th February 2018
Refeed, high calorie day yesterday which did not aid much with leg workout but did make todays chest workout a little easier despite illness / cold which has settled on chest, if it gets worse antibiotics make be required if it turns into chest infection, breathing has been impaired due to illness making leg workout yesterday harder.
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Refeed, high calorie day yesterday which did not aid much with leg workout but did make todays chest workout a little easier despite illness / cold which has settled on chest, if it gets worse antibiotics make be required if it turns into chest infection, breathing has been impaired due to illness making leg workout yesterday harder.
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paul56778
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Tony & Paul - Workout - Chest 28 - Tuesday 27th February 2018
Todays chest workout, high calorie and carb day yesterday worked well to provide a boost for this workout, have felt rough today though.
Cannot wait till illness has gone so i can train harder.
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Todays chest workout, high calorie and carb day yesterday worked well to provide a boost for this workout, have felt rough today though.
Cannot wait till illness has gone so i can train harder.
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paul56778
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Tony & Paul - Workout - Back & Shoulders 46 - Wednesday 28th February 2018
Todays back and shoulder workout, went quite well despite illness where i was coughing up green and blood phlegm in am, if this does not clear by next week i feel i will need antibiotics, i have had this illness since last thursday, as of now i seem to be feeling slightly better and strength has not dropped in workouts but breathing has been effected.
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Todays back and shoulder workout, went quite well despite illness where i was coughing up green and blood phlegm in am, if this does not clear by next week i feel i will need antibiotics, i have had this illness since last thursday, as of now i seem to be feeling slightly better and strength has not dropped in workouts but breathing has been effected.
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paul56778
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Tony & Paul - Workout - Arms 10 - Thursday 1st March 2018
Todays arm workout went well, work was cancelled today due to light talk, sand like snow, it has been like powder not real heavy snow so i do not know what all the commotion has been about.
Over here in the UK a little snow makes everyone panic and stock up on food and fuel.
You can see the light powder toy snow at beginning of video, it has been coldish here though -5 - 7 degrees centigrade. but with wind feels more like - 15c.
I have not coughed up any nasty stuff today e.g. blood and feel much better so i feel this illness / cold has finally gone after around 7 days it was last thursday i felt ill, strength is also back up as well, i did eat more protein than normal yesterday, 300 grams vs the normal 180 and had around 2300-2400 calories vs the planned 1300-1400 which i felt help today's workout.
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Todays arm workout went well, work was cancelled today due to light talk, sand like snow, it has been like powder not real heavy snow so i do not know what all the commotion has been about.
Over here in the UK a little snow makes everyone panic and stock up on food and fuel.
You can see the light powder toy snow at beginning of video, it has been coldish here though -5 - 7 degrees centigrade. but with wind feels more like - 15c.
I have not coughed up any nasty stuff today e.g. blood and feel much better so i feel this illness / cold has finally gone after around 7 days it was last thursday i felt ill, strength is also back up as well, i did eat more protein than normal yesterday, 300 grams vs the normal 180 and had around 2300-2400 calories vs the planned 1300-1400 which i felt help today's workout.
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paul56778
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Tony & Paul - FOOD - ReFeed 35 - Thursday 1st March 2018
Yesterday's high carb / high food day, worked well combined with arms workout, my strength has come back now and i had a much better workout yesterday, also due to snow and wind there was a 5ft block of snow in front of the gym we normally go to so i had to train in my gym today.
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Yesterday's high carb / high food day, worked well combined with arms workout, my strength has come back now and i had a much better workout yesterday, also due to snow and wind there was a 5ft block of snow in front of the gym we normally go to so i had to train in my gym today.
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paul56778
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Tony & Paul - Workout - Legs 111 - Friday 2nd March 2018
Todays leg workout went quite well, it is the first time in about 2 years that i have missed it from the normal gym we train in, this was due to adverse weather preventing travel, we could have walked probably but it would have taken 1- 1 and a half hours each way, + gym was only open for 3 hours so would not work anyway, today i did smith back squats, this is the first time i have ever back squatted, i find i feel the quads differently vs smith or regular front squats, i also have more power / strength which will allow for me to use more weight in future workouts, front squats on smith are awkward due to hooks catching on pins, only way to counteract this has been to face other way round on machine but this requires help when un and re racking bar.
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Todays leg workout went quite well, it is the first time in about 2 years that i have missed it from the normal gym we train in, this was due to adverse weather preventing travel, we could have walked probably but it would have taken 1- 1 and a half hours each way, + gym was only open for 3 hours so would not work anyway, today i did smith back squats, this is the first time i have ever back squatted, i find i feel the quads differently vs smith or regular front squats, i also have more power / strength which will allow for me to use more weight in future workouts, front squats on smith are awkward due to hooks catching on pins, only way to counteract this has been to face other way round on machine but this requires help when un and re racking bar.
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paul56778
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Tony & Paul - Workout - Back 54 - Saturday 3rd March 2018
Todays back workout went well, strength is still up and felt back more when doing smith machine bar rowing, i have changed to single arm dumbbell rows for back instead of the corner t bar rows, yesterdays and todays workouts were supposed to be up the other gym but i had to use my gym due to the adverse weather here in the UK.
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Todays back workout went well, strength is still up and felt back more when doing smith machine bar rowing, i have changed to single arm dumbbell rows for back instead of the corner t bar rows, yesterdays and todays workouts were supposed to be up the other gym but i had to use my gym due to the adverse weather here in the UK.
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