Tony & Paul Workouts

Tony & Paul - Workout - Chest 33 - Tuesday 3rd April 2018

Yesterday's chest workout, went well, dumbbells feel heavier on first 2 sets though but i was able to maintain 10 reps on all sets for all movements yesterday apart from leg raises and twists, leg raises is 4 x 20 and twists were 1 x 120 and 1 x 80.

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Tony & Paul - Workout - Back & Arms 45 - Wednesday 4th April 2018

Back and arms workout went quite well today, order of exercises changed slightly due to gym being busier.

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Tony & Paul - Workout - Shoulders 15 - Thursday 5th April 2018

Yesterday's shoulder workout:

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Tony & Paul - FOOD - ReFeed Day 45 - Thursday 5th April 2018

Yesterday's high calorie / carb day.

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Tony & Paul - Workout - Legs 121 - Friday 6th April 2018

Todays leg workout, i went for less weight on leg press but upped reps to 20 which worked great for better pump.

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Tony & Paul - Workout - Back 59 - Saturday 7th April 2018

Todays back workout.

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Tony & Paul - FOOD - ReFeed Day 46 Sunday 8th April 2018

Sundays high carb / calorie refeed day.

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Tony & Paul - Workout - Legs 122 - Monday 9th April 2018

Yesterday's leg workout went well overall.

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Tony & Paul - Workout - Chest 34 - Tuesday 10th April 2018

Today's chest workout, another good workout overall, strength seems to have hit a peak just before i start my cutting phase next monday 16th.

Will try to keep weight as heavy as possible despite running on a modified PSMF diet to shift fat at faster rate.

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Tony & Paul - Workout - Back & Shoulders 49 - Wednesday 11th April 2018

Wednesdays back and shoulder workout, set a new PB with the viking press which was a good part of this workout.

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Tony & Paul - Workout - Arms 13 - Thursday 12th April 2018

Thursdays arm workout, went well to speed up workout i decided to superset bicep and tricep movements.

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Tony & Paul - FOOD - ReFeed Day 47 - Thursday 12th April 2018

Thursdays refeed day which did provide a good pump for the arm workout.

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Tony & Paul - Workout - Legs 123 - Friday 13th April 2018

Yesterday's leg workout:

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Tony & Paul - Workout - Back 60 - Saturday 14th April 2018

Saturdays back workout went well.

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Tony & Paul - FOOD - ReFeed Day 48 - Sunday 15th April 2018

Refeed for last sunday, the last one for a while, i am now on second day of a summer cut.

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Tony & Paul - Workout - Legs 124 - Monday 16th April 2018

Yesterday's leg workout went well despite being fasted for around 19 hours prior to workout.

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Tony & Paul - Workout - Chest 35 - Tuesday 17th April 2018

Todays chest workout, day 2 of cut. Strength still good probably from refeed / high calorie day on sunday, strength will probably take a hit towards end of week and start of next.

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Tony & Paul - Workout - Back & Shoulders 50 - Wednesday 18th April 2018

Back and shoulders workout performed fasted in AM, good workout overall.

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Tony & Paul - Workout - Arms 14 - Thursday 19th April 2018

Thursdays arm workout, went well overall.

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Tony & Paul - Workout - Legs 125 - Friday 20th April 2018

Yesterday's leg workout went well, but bearings on left side of leg press have gone so it does not glide smooth and is much harder to use.

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Looking huge Paul, keep it up!
 
Tony & Paul - Workout - Back 61 - Saturday 22nd April 2018

Yesterday's back workout went well.

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Day 7 / WK 1 of cutting diet complete, i am down 4.5 lbs in one week, weighed in at 212.25 lbs this am.

My brother has also completed 1 week of cutting. and is down 7.5 lbs in one week. he is at 157.25lbs this am.
 
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Tony & Paul - Workout - Legs 126 - Monday 23rd April 2018

Mondays leg workout, went well overall despite new job that required me to be on my feet for around 8 hours a day and walking 6-8 miles per day.

This should aid in the cutting process.

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Tony & Paul - Workout - Chest 36 - Tuesday 24th April 2018

Yesterday's chest workout, went good overall, keeping weights as heavy as possible to preserve as much muscle as possible with low calorie modified PSMF style diet.

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Tony & Paul - Workout - Back & Shoulders 51 - Wednesday 25th April 2018

Yesterday's back and shoulder workout went well, not feeling that drained despite being middle of second week on low calorie, low carb, low fat, high protein diet.


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Tony & Paul - Workout - Arms 15 - Thursday 26th April 2018

Last Thursdays arm workout went well, strength is up considering low calories due to cutting phase.

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Tony & Paul - Workout - Back 62 - Friday 27th April 2018

Fridays back workout, was going to do legs but switched it from sat to fri, today i did the leg workout.

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Yesterday's leg workout video has not been posted due to being blocked in a few countries one of which being USA, today is day 14, so end of second week of cutting and i am down 7lbs in one week to. 205.25lbs
 
Tony & Paul - Workout - Legs 128 - Monday 30th April 2018

Yesterday's leg workout went well, strength seems to be maintaining despite being in to week 3 of low calorie diet around 1 to 1100 calories per day. Most from protein.

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Tony & Paul - Workout - Back & Arms 46 - Tuesday 1st May 2018

Tuesdays back and arm workout, changed from wednesday due to it being day off work, overall strength was good.

Used new bicep machine which worked effectively.

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Tony & Paul - Workout - Chest 37 - Wednesday 2nd May 2018

Wednesdays chest workout, went well overall, strength did feel a little down when benching same weight dumbbells.

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Tony & Paul - Workout - Shoulders 16 - Thursday 3rd May 2018

Thursdays shoulder workout, strength was great overall and was able to use 95 lb dumbbells for seated and one for single shoulder press, good considering this is towards end of third week of cutting.

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Tony & Paul - Workout - Back 63 - Friday 4th May 2018

Fridays back workout, changed workout from sat to fri due to work later in day preventing me from getting to other gym.

Workout was good was able to get upto around 255 lbs on corner rows for 10 reps, max is around 265 at strongest so strength is still up despite very low calories and being at end of week 3 of cut.

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Tony & Paul - Workout - Legs 129 - Saturday 5th May 2018

Yesterday's leg workout went well overall, strength is not too bad but leg press was harder than usual when going up to 990 lbs max has been over 1100 so i have lost some power on leg press.

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End of Week 3 update on cutting, I am down 8.75 lbs or 8 and 3/4 lbs in one week which i feel is dramatic for 1 week, i have been very active through days though. I am down over 20 lbs in 3 weeks which i find is quite a bit. My weight is currently at 196.5 lbs, body fat is down and i have veins in shoulders which are new, abs are coming though more which is awesome for only 3 weeks cutting.

Tony is 147 lbs, and has lost 4.5 lbs this week which is also quite a bit, he is looking much leaner all over though and has been using more weight, he has gained not lost any strength which is awesome considering his very low calories, and only using creapure at 5-7 grams per day and 5-10 grams of glutamine.

We are both down on caliper measurements so moving in the right direction, tomorrow is the start of week 4 of this strict cutting phase for the summer, also end of next week day 28, next sunday will be a refeed, for me it has been planned for around 3600 calories, 158g protein, 640 grams of carbs and around 29.5 grams of fat which is under the recommended 50 grams of fat for proper refeeds.

Tony is not planning his out like mine and just eating based on feel which he does for all his refeeds / cheat day and it seems to work well for him.
 
I am planning refeeds for the following, next sunday which is end of Week 4, Then the Following, Sunday End of Week 6, Sunday End of Week 8, then Weeks 9 and 10 on sundays, then depending on condition either having 1 at end of 11th and 12th week or shifting to 2 refeeds per week for every week past week 10. Gradually increasing calories to ceiling to allow for more mass to be gained which is process i followed last year which seemed to work well overall for adding more muscle mass and strength without way too much fat gain.

We always tend to add some fat when adding more muscle mass but this is easily lost when cutting like we are currently.
 
Tony & Paul - Workout - Legs 130 - Monday 7th May 2018

Yesterday's leg workout, weather was boiling so i spent most of day soaking up the sun, this did take away from my energy levels, i am also out of pre workouts so did the workout without my usual Mesomorph with DMAA, overall workout went great and i am still able to squat same weight prior to cut despite being into week 4 of my cut PSMF style, and being down around 28-30 lbs since my heaviest at start of cut being fully carbed up, i am flat at the moment due to low carbs and cannot wait for the refeed on Sunday 13th May.

I also have not analysed my physique in the mirror since start of cut to allow for a more dramatic visual change.

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Overall my strength is still there just endurance is down which makes it harder to perform same reps, i find i become depleted / fatigued quicker.
 
Tony & Paul - Workout - Chest 38 - Tuesday 8th May 2018

Felt very depleted for this workout, my legs are feeling like lead / very heavy now and energy and motivation has taken a hit, i may be getting some Re1gn or another high stim pre workout to help me through my workouts, fat loss seems to be going very well but i feel i look worse due to lack of muscle fullness / roundness, vascularity is not as great and pumps are hard to achieve, i am still using similar weight but have lost 1 rep on my DB bench press down to 9 - 9.5 reps vs my usual 10.

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Tony & Paul - Workout - Back & Arms 47 - Wednesday 9th May 2018

Todays back and arms workout, it did go ok but my energy levels were down and i did feel lethargic today, also lacking in pump and vascularity.

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paul56778 said:
Todays back and arms workout, it did go ok but my energy levels were down and i did feel lethargic today, also lacking in pump and vascularity.

[video=youtube;KB9jSr0T5ts]https://www.youtube.com/watch?v=KB9jSr0T5ts[/video]
Click to expand...

You guys are killing it ! :)
 
Tony & Paul - Workout - Legs 131 - Thursday 10th May 2018

Todays leg workout went very well, i normally perform this workout on Friday but did it a day earlier, strength levels were great, energy levels did feel low in am but workout was performed around 12:30-1pm and once i got into it went really well, i am performing leg workouts with no pre workouts which is new to me, for past 3 years i have been using strong stim based pres every monday and friday to get through leg workouts, i feel when i go back on them my strength will increase even more which should be great.

My energy levels after workout were ok, i performed this workout fasted and eat first meal at around 3.00pm after a 19 hour fast, i seem to have better energy levels when training fasted during my cut so may keep workouts performed this way and try to keep them earlier in the day if possible.

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Tony & Paul - Workout - Shoulders 17 - Friday 11th May 2018

Yesterday's shoulder workout went very well, strength levels and overall energy were great which was a plus.

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Tony & Paul - Workout - Back 64 - Saturday 12th May 2018

Todays back workout, went well overall, strength levels seemed good but was lethargic and legs / hams and glutes felt heavy and was harder to perform workout due to mainly mental fatigue, felt depleted and sets just stop after around 10 reps where i feel the power for 15 which was a little annoying, any way i have just come to end of week 4 of my cut and will be providing details on weight tomorrow, this is Day 27 of intense cut for me and Tony, tomorrow is going to be day 28, the monthly and first refeed after a 4 week stretch of dieting, i have left space in my diet log book just in case i feel i need to eat more, i have my base of around 3600 calories but may push higher if depending on how i feel and look though day, i will be aiming to keep fat under 50 grams or as close to it possible and just add in more carbs.

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I am feeling flat as a pancake and cannot wait for the carb up tomorrow to see how muscles fill up and vascularity improves.
 
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