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Tony & Paul Workouts

Tony & Paul - Workout - Back 78 - Saturday 18th August 2018

Yesterday's back workout, was also my older brothers birthday but weather was not nice and sunny like on Thursday 16th so did not have another BBQ, also kept diet clean and do not plan on having a high carb day until next Thursday and then possibly waiting until September for Tony's Birthday before having another cheat day, strength was good for this workout even though we trained at 8:30 pm to 10:00pm due to me training after work.

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paul56778 said:
Yesterday's back workout, was also my older brothers birthday but weather was not nice and sunny like on Thursday 16th so did not have another BBQ, also kept diet clean and do not plan on having a high carb day until next Thursday and then possibly waiting until September for Tony's Birthday before having another cheat day, strength was good for this workout even though we trained at 8:30 pm to 10:00pm due to me training after work.

[video=youtube;VwTvGL05_Mg]https://www.youtube.com/watch?v=VwTvGL05_Mg[/video]
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no cake for older brothers b'day?

tony's b'day is September-eh...same here gonna be 60 next month!!!
 
I ended up working on the older bro's bday the 18th August, i was busy working in local gym all of last week Sunday 12th through to Wednesday 15th then had my birthday off and then worked from the 17th to 19th.
 
Tony & Paul - Workout - Legs 160 - Sunday 19th & Monday 20th August 2018

Sundays Quad Workout and Yesterdays Hamstring / Calf Workout, overall workout went great was able to keep weights heavy and feel i am adding more mass to my legs whilst still keeping them in lean condition, me and Tony have planned the next high calorie day for Thursday which gives 1 week between the last one, we then may diet for 10 days until the 3rd September to eat more for his birthday.

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Tony & Paul - Workout - Chest 53 - Tuesday 21st August 2018

Todays chest workout went great was able to push 20 reps with the heavy dumbbells on my last set of bench press and 15 for the set prior, also went upto 3 plates per side for incline bench press and managed 8 reps before failing.

Was planning on around 2300 calories for today but probably ended up taking in around 3200-3800 due to eating a range of powdered PB2 nut butters, PhD Smart Nut Butter in Dark Chocolate Brownie, and some other peanut butters, i had massive hunger and cravings due to helping to take apart beds and wardrobes / furniture for most of the day to help with my older sisters house move which is planned for tomorrow which will probably involve around 4-5 trips back and forth to the new house to move all of the stuff from the old house to new one - busy day tomorrow so probably will not have much time to get a lot of food in so have eat more today. Also tomorrow is another busy day because the shingle order to complete the new gym extension roof is turning up and is around 60M2 worth of shingles weighing around 600-660 kilos.

Progress on gym extension build has been going well, rendering is now complete and interior as well as exterior block work has a coat of paint, just exterior triangle windows to be made as well as glazing of 1 UPVC window along with the interior electrics, and then the wall has to come out and a long steel section / girder has to be placed in between 2 pillars to support roof.

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man, you will have your own personal GOLD'S GYM!!!


need pics!!!
 
Tony & Paul - Workout - Back & Shoulders 59 - Wednesday 22nd August 2018

Todays back and shoulder workout went well, was not that tired despite moving a lot of stuff for my sister's house move, the whole family helped took around 7-8 hours straight and 4 van fulls - everything from beds, wardrobes and the worst was the larger appliances mainly the washing machine. Overall though energy was not affected too badly due to me eating around 1800 calories prior to workout, also did 1 extra set on viking press so 5 x 12 after a warmup set of 10 reps, i reduced the weight by 90lbs - 1 x 45lb plate less on each side because i felt an odd sensation in my left bicep on the last shoulder workout when pressing 3 plates per side so held back to play it safe, i also added an extra 1 set on machine side delt raises and rear raises for 5 x 12 vs my normal 4 x 10 - i feel the higher volume should still allow for progress to be made. Also tested max strength on machine rows and managed 5 plates per arm for around 5 reps, grip was holding me back even with wraps.

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moving sucks...I hope to never do it ever again!!!
 
Tony & Paul - FOOD - ReFeed Day 61 - Thursday 23rd August 2018

Yesterday's BBQ and Cheat Day went awesome, it's really funny everyday i say i am going to have a BBQ it turns out Sunny and every other day for the past 2 weeks in between has been raining, me and Tony eat a lot yesterday, he gained around 5lbs and weighed in this morning at 11st 0.5 or 154.5lbs and i gained around 10.25 lbs weighing in at quite a high 15st 4.5 or 214.5 lbs.

MY Macros = 13428 Kcal, 579.58g Pro, 1383.7g Cho, 610.46g Fat.

TONY's = 9772 Kcal, 276.27g Pro, 1078.82g Cho, 489.93g Fat
 
Tony & Paul - FOOD - ReFeed Day 61 - Thursday 23rd August 2018 Video

Here is the vid for the mass calorie day yesterday.

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Tony & Paul - Workout - Arms 23 - Thursday 23rd August 2018

Yesterday's arm workout went great got an awesome pump from all of the carbs, also added 1 more set for a total of 4 sets for all movements, 4 for triceps and 4 for biceps so around 32 sets in total for whole workout and even pushed some of the reps to 12 vs 10, also did another extra 5th set for concentration curls and 1 extra set for almost 2 minutes for skull crushers, so this pushed it to 34 sets maybe 36 with the 2 warmups, overall quite a high volume workout that went great, did drop abs, sit ups and twists though due to performing workout all in one go and not breaking it up in morning and afternoon as usual.

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Yesterday's leg workout was awesome, was able to go very heavy on leg press for 20 reps on my last set, and 20 on the set prior, also did a set of 40 reps on hack squats but prefer not to go to low on them now to keep pressure off the knees. The high calorie cheat days work awesome for my energy levels allowing for me to perform way more reps for my workouts using similar weights, i also have been training with just ignit3 as my pre workout and saving re1gn for when i cut and need the extra energy and focus.
 
Tony & Paul - Workout - Legs 161 - Friday 24th August 2018

Yesterday's leg workout went great, strength and endurance was very high due to mass calorie day prior to this workout.

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Tony & Paul - Workout - Back 79 - Saturday 25th August 2018

Todays back workout went well, was going to train up other bigger gym but due to work had to train in my own gym again, strength was still great today and workout went well.

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Todays quad workout was great, strength is still up and was able to just manage 10 reps as planned for my last set of front squats.
 
Sunday 26th August 2018 Weight Update For The Week.

Weekly weigh in.

Paul (ME) 15st 0.25 or 210.25lbs + 9 lbs in one week ( I have gone allot bigger but seem to be retaining more water than normal so am going to aim to keep carbs lower for the next couple of days and up water intake, calipers indicated a loss of 0.44% BF, or 0.27lbs of fat and gain of 9.54lbs lean body mass but i feel this is a lot of water.

Tony 10st 7.5 or 147.5 lbs same as last week, but does look bigger and leaner overall calipers indicated a loss of 0.18% BF, or 0.54lbs of fat and gain of 0.27lbs lean body mass. (he seems to be recomping slightly.)

Tony looks leaner - i look bigger but retaining more water than i like so will be sorting this issue.
 
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Also here are my macros for last week

Sun 19th August - 2549 Kcals - 281g protein, 103g carbs, 77.8g fat

Monday 20th August - 2758 Kcals - 304.56g protein, 101.52g carbs, 82.51g fat

Tuesday 21st August - *2365 Kcals - 291.4g protein, 104.4g carbs, *62.4g fat * had extra peanut butters so more like 3-3.4k calories and 152g fat

Wednesday 22nd August - 2630 Kcals - 308g protein, 86.1g carbs, 69.9g fat

Thursday 23rd August - 13428 Kcals - 579.58g protein, 1383.7g carbs, 610.46g fat

Friday 24th August - 1531 Kcals - 202.5g protein, 48.6g carbs, 39.5g fat

Saturday 25th August - 2408 Kcals - 277.6g protein, 50.2g carbs, 72.9g fat

Today Sunday 26th August - *2704 Kcals - 298.6g protein, 50.4g carbs, *99.8g fat Consumed more of my PhD Smart Nut Butter, Rawtella, and High Protein PB's so probably had around 3500 calories, 350 grams of protein, and 160-170 grams of fat maybe more.

Overall i feel that my results have been quite good this week despite the higher intakes of calories which is way above what i normally consume, i have been training harder and find it hard to control my appetite which is not like me.
 
what do you think is causing water retention, too many carbs?
 
Tony is going to be making changes from now on to aid in lean mass gaining by having some carbs post workout only, probably from white rice or pasta.
 
paul56778 said:
Tony is going to be making changes from now on to aid in lean mass gaining by having some carbs post workout only, probably from white rice or pasta.
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put him on k1ngslayer...he will gain!!!
 
Tony & Paul - Workout - Legs 162 - Sunday 26th & Monday 27th August 2018

Sundays Quad Workout & Yesterday's Hamstring and Calf Workout, quad workout went awesome was able to get around 10 reps on my last heavy set of front squats, yesterday's calf workout was not the greatest, i had a sharp sensation in my right calf high up behind the knee, i think it was a cramp which caused it to lock up and forced me to use less weight for the whole workout, i do not feel it was a tear because i can still walk and train with it, it is just sore, no signs of swelling / bruising and it is not warm to the touch so i will let it rest and see how it feels with light weight on fridays session before pushing it.

Based on suffering from cramped muscles in the past i feel that the pain / soreness is normal and should go after a day or two.


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Tony & Paul - Workout - Chest 54 - Tuesday 28th August 2018

Todays chest workout went well, i had a low calorie day today around 920-950 calories and 177-180 grams of protein whilst keeping fat and carbs as low as possible, yesterday i did go a little overboard with the high protein peanut butters and PhD Smart Bar Nut Butter, Dark Chocolate Brownie which is an awesome tasting nut butter i recommend trying for all lovers of peanut butters, over here in the UK we also have Hognuts Nut Butter which are some of the best flavoured nut butters i have tried, even nicer than the Buff Bake and on Par with Nuts 'n More.

I find it great that i was able to stick to such low calories, i have felt quite tired and drained after the heavy chest workout though, and my left calf has been trying to cramp so i have been resting to prevent a second cramp, last thing i want is another one i am still recovering from my right cramp yesterday.

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Reps for DB Bench Press with 130s were - 1st set 12 - 2nd set 10 - grip was way off which made it hard to balance them, 3rd set 15 and 4th set 15, could not get 20 reps like last week, but felt stronger on the incline barbell bench press. "due to cramping i am feeling the muscle more when training and holding back if things feel off to protect myself. "this is a marathon not a sprint so if a couple of workouts performance drops a little it is much better than suffering from an injury which could prevent working out altogether.
 
thebigt said:
put him on k1ngslayer...he will gain!!!
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I have told him about it and he is looking into it, he did run FD2 in the past and i advised him to increase his calories which we pushed to around 4.5 to 5k per day and he did go up to around 13 stone which has been a record for him he also went very strong just was not happy with being a little smoother condition wise.
 
paul56778 said:
I have told him about it and he is looking into it, he did run FD2 in the past and i advised him to increase his calories which we pushed to around 4.5 to 5k per day and he did go up to around 13 stone which has been a record for him he also went very strong just was not happy with being a little smoother condition wise.
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being a little smoother might be the price to pay for getting bigger-at least temporarily.
 
paul56778 said:
Reps for DB Bench Press with 130s were - 1st set 12 - 2nd set 10 - grip was way off which made it hard to balance them, 3rd set 15 and 4th set 15, could not get 20 reps like last week, but felt stronger on the incline barbell bench press. "due to cramping i am feeling the muscle more when training and holding back if things feel off to protect myself. "this is a marathon not a sprint so if a couple of workouts performance drops a little it is much better than suffering from an injury which could prevent working out altogether.
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absolutely, sometimes a little restraint is called for...
 
thebigt said:
absolutely, sometimes a little restraint is called for...
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Yes i think it must be done to let my body recover - to prevent little injuries from occurring, it's hard for me though because i have been making great progress in adding more muscle size and strength, i feel another option is to add in more reps and sets to increase total volume.
 
Tony & Paul - Workout - Back & Shoulders 60 - Wednesday 29th August 2018

Yesterday's back and shoulder workout went well, strength is still high.

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Tony & Paul - Workout - Arms 24 - Thursday 30th August 2018

Todays arm workout went great, both of us got a pretty decent pump and found workout quite easy, also did not break up into 2 seperate workouts and completed biceps and triceps all in one go which did make the workout last a little longer.

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Today was an awesome day, i did around an 8 hour shift in the gym from 5:50 am to 1.45pm, went to sleep at around 11:00 the night before shift and had no sleep, right foot cramped at 1:00am and then at 5:20am right trap cramped so thought the day was going to be off due to this, did feel a little tired in work but morning flew past, then got home around 1.55pm had 2 scoop of Re1gn and my pre workout meal of lean beef meatballs and broccoli around 200 grams of beef and 150 grams of broccoli so not too heavy on the stomach, went and performed workout, leg extensions felt a little hard and caused pressure on the knees, then went over to the leg press and did a set of 15 then set of 20 and then 3rd set of 16 reps with 1210lbs not including the sled which must weight around 70-90 lbs. This has been a new PB for me, i never wear knee wraps as i never want to rely on them because they can cause weaknesses, pressure felt mainly on my quads and in my shins which was a little odd, but this is the 1st time i have used Re1gn in around 1 and a half months and it worked awesome and i had a great workout due to the really heavy leg press. Im sure legs will be aching tomorrow from DOMS.
 
Tony & Paul - Workout - Legs 163 - Friday 21st August 2018

Yesterday's leg workout, went great overall was happy to use the most weight i have ever tried on leg press 1210 lbs for 16, also had quite a great pump from the Re1gn which made legs feel like they were going to explode.

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Tony & Paul - Workout - Back 80 - Saturday 1st September 2018

Todays back workout went well, was happy to get up to bigger gym because i find the workouts a little easier up there than in my gym, also had to train early at 9:00am due to starting work in gym at 12:30. Performed workout fasted but did eat more of the nut butters yesterday which aided in energy.

I may try training early from now on because my energy and strength levels seem quite decent in the morning.

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Sunday 2nd September 2018 Weight Update For The Week.

Weekly weigh in.

Paul (ME) 15st 0.25 or 210.25lbs no change in one week (Water retention has now gone and i am looking bigger and more solid which i am happy with, calipers indicated a gain of 0.23% BF, or 0.47lbs of fat and loss of 0.47lbs lean body mass probably due to me eating a few extra thousand calories from Smart Nut Butters, Natural PB, Rawtella, and Grenade Carb Killa Spreads since Wednesday straight to Saturday so damage caused has not been that bad, i will be using up all of the opened nut butters to make Tony Peanut Butter Cups and a Cheesecake for his Birthday tomorrow and then after his birthday go back into a way more structured dieting phase to further reduce levels of body fat but incorporate carb days instead of cheat days to allow for preservation of LBM and thyroid output.

Tony 10st 9.5 or 149.5 lbs +2 lbs gained from last week, but does look a little bigger and still lean overall, the calipers indicated a gain of 0.72% BF, or 1.21lbs of fat and gain of 0.78lbs lean body mass. (he seems to have gained almost 1 lb of lean mass but also just over 1lb of fat in one week which he is not too happy with.)

Overall both of us look bigger and i have lost the water retention from last week despite eating more calories from fats from the nut butters, i have been keeping carbs low and have also dropped protein shakes when eating the nut butters so using them as the protein source in combo with some low carb protein bars and also my main protein based meal. I have not been combining carbs and fats for my normal days as i feel that is a recipe for major fat gain and just tend to stick with one energy source the carbs or fats, i feel i will have better performance next week though when dropping the fats low and using carbohydrates as my main energy source which i feel is better suited for high intensity weight based sessions opposed to fats which i find fuel the body more effectively for low intensity training.
 
Today's quad workout went well, but due to performing the 1200 lb + leg press on Friday my legs were still sore also shins felt sore, managed 8 reps with the 3 (20k plates) per side for last set of front squats, last week i got 10, week before 9 and 9 week before that so was 2 reps off last week but still had more probably could have got to 9 which would have been failure so held back, head also felt like it was going to explode from the pressure. Got a wicked pump and filmed legs vascularity which will be included in leg video probably going to be uploaded Tuesday due to tomorrow being Tony's 20th Birthday. I also managed to stick to my calories of 1580 for today and did not even crave eating peanut butter and cheesecake mix when making it for the Birthday tomorrow, we made one awesome Rawtella, Peanut Butter Cheesecake with an oreo and coconut oil biscuit base. Also around 42 peanut butter cups, 2 are cupcake monster sized ones. I used up all of my Peanut Butters, Rawtella Nut Butters, and 1 PhD Smart Nut Butter in Milk Choc Peanut Flavour, I still have a few Grenade Carb Killa Spreads and 4-5 PhD Smart Nut Butters in a mix of White Choc Cookies and Cream and Dark Choc Hazelnut Brownie Flavour which i am going to hide away to prevent me from eating them when i go more strict with my diet after tomorrow.
 
I feel by including carbs post workout on a few of my days it will work more like structured refeeds and allow for more fat loss progress to be made, i find i perform ok on either fats or carbs as a fuel source but will use carbs due to them being less calorie dense and to support optimal thyroid function.
 
Took weight this morning and was 14st 10 1/2 or 206.5 lbs so down around 4 lbs from yesterday, probably from quad workout and sticking to diet of 1580 calories, today is Tony's Birthday so we both will be eating a mass amount of calories, then back to the dieting tomorrow, will then be setting calories to around 500-1000 below maintenance and then be having higher carbohydrate days after every 3rd workout - all post workout whilst still remaining at least 500 calories below my maintenance level to still allow for progress in fat loss to be made, i also feel the IF 16/8 aids in allowing for insulin levels to drop and natural HGH levels to rise which aids in the fat burning process and makes it easier to get by on the lower caloric intakes.
 
Tony & Paul - FOOD - ReFeed Day 62 - Monday 3rd September 2018 (Tony's Birthday)

This is a video of most of what we eat yesterday as part of Tonys Birthday.

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Tony & Paul - Workout - Legs 164 - Sunday 2nd & Monday 3rd September 2018

Sundays quad workout, and yesterdays hammy and calf workout on Tony's Birthday, i also performed the arms workout on my Birthday which was uploaded, for Sunday i added in a section of posing my quads after completing front squats and at end of workout, i had one awesome pump and vascularity has improved in my legs.

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Tony & Paul - Workout - Chest 55 - Tuesday 4th September 2018

Yesterday's chest workout went quite well, i slowed the movement down with heavy dumbbell bench press to feel the chest more and also added in cable flyes as a replacement for crossovers due to this being Week 1/3 new training cycle. also had a good workout for back and arms today. It was a good thing i used up all of the open peanut butter and carb killa spreads because for Tony's Birthday Cheesecake and PB Cups because i have stuck to my calories 100%, 1340-1350 yesterday and 1399 today, quite low, 1600 is my max limit for extreme fat loss of around 2 lbs per week, so i may go upto 1600 tomorrow if feeling hungry, then Friday will be 2400 or just under coming from the addition of carbs all post workout after the heavy leg session.

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Update of Calories Consumed for Tonys Birthday

I have calculated an estimate of the calories i consumed on Tony's Birthday.

He did not track but i estimate for him around: 11,500 Kcal, 280g Protein, 1300g Carbohydrates, 550g Fat

Mine were tracked and the following: 12,060 Kcal, 457.86g Protein, 1371.59g Carbohydrates, 527.17g Fat
 
Tony & Paul - Workout - Back & Arms 55 - Wednesday 5th September 2018

Yesterday's back and arms workout went great, strength was up and had a great pump, this is day 3 of low calories and tomorrow i will push to around 2400 calories and have all carbs post workout after the leg sessions which is planned to be performed early at 9:00am.

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Tony & Paul - Workout - Shoulders 25 - Thursday 6th September 2018

Todays Shoulder workout went well, performed the workout at 9:00 am fasted and did find it a little more painful due to not being warmed up, strength is still great despite probably depleting carbs from Monday by now. had quite a busy day overall and also donated blood - 470 ml or just under a pint which i feel was best to do after the workout. I did attempt to carry out donation on Tuesday 4th September but i had a trainee carry out the procedure which resulted in the needle going through the top and bottom of the vein and into the muscle underneath which required for me to rebook the appointment for today.

Overall today has been a good day.

Looking forward to tomorrow's leg workout, all i have done is stick to my 1600 calorie max, had around 1300-1400 Tuesday - under 1500 yesterday and still under 1600 today and have been using 3 caps of Ignit3 in the am and 2 in the afternoon and have already leaned up in the midsection which i am happy with.

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