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Tony & Paul Workouts

Tony & Paul - Workout - Legs 170 - Sunday 23rd - Monday 24th September 2018

Sundays and Mondays Leg Workouts, went well, strength was down a little this week though for squats so i held off with weight, also went lighter on leg curls yesterday but did 5 sets of 15 vs 10 to increase volume.

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Tony & Paul - Workout - Chest 58 - Tuesday 25th September 2018

Today's chest workout went great, strength was up, was able to go upto 3 plates per side on incline bar bench press for 8, wanted 10 reps but felt like stopping at 8 to not fail.

also used 95 lb dumbbells for flyes, all 3 sets of 10 which is an increase from my usual 85 lb dumbbells.

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Tony & Paul - Workout - Back & Shoulders 61 - Wednesday 26th September 2018

Today's Back and Shoulder workout week 1/3 went well, was strong for workout even though me and Tony fasted all of yesterday, also had a great pump which made hands facing pulldowns at end of the workout harder, shoulder strength was good and i was able to go upto 3 plates per side for 8 reps, similar to my bench press strength yesterday.

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thebigt said:
you are one strong mo-fo!!!:hammer:
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Thanks, Tony's Strength is going up as well he is able to full stack the pulley lat pulldown machine and low row next to it for around 8-10 reps, he also uses the same weight as me for seated calf raises now.
 
Tony & Paul - Workout - Arms 25 - Thursday 27th September 2018

Yesterday's arms workout went well, i have been running on lowered calories due to me and Tony being on another mini cutting phase planned until end of October, calories have been around 1100-1190 Wednesday, Thursday and Today was 1600, i may stick to around 1100-1200, and then go upto 1600-2000 max on some days if energy levels drop too much.

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Tony & Paul - Workout - Legs 171 - Friday 28th September 2018

Yesterday's leg workout went well, i did have more knee soreness and was not enjoying the workout at start with leg press and leg extensions but went very heavy on calves and had a great calf workout so much that they are sore today, i hardly ever get any muscle soreness lately so i feel this was quite a progressive workout, i also eat 1600 calories, an extra 400 yesterday over my planned 1200 and hit 1600 calories again today which i feel is a better amount for me to run on and is still quite a bit below my maintenance level so will still allow for decent fat loss progress to be made.

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Tony & Paul - Workout - Back 84 - Saturday 29th September 2018

Today's back workout went well, workout was performed in a fasted state, i had to start work in gym at around 7:45 am this morning so skipped breakfast at normal 10-11 am, finished work at around 2 pm then went up to bigger gym and got back at 3:30pm, actually eat first meal at around 4:10-4:20pm so around 27-28 hours fasted from yesterday's food, strength was great considering i just felt a little flat due to lack of any carb up days, i feel lighter and will take weight tomorrow and update on how much i have lost in 1 week of proper dieting with no extra eating / cheating on diet.

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paul56778 said:
Thanks, Tony's Strength is going up as well he is able to full stack the pulley lat pulldown machine and low row next to it for around 8-10 reps, he also uses the same weight as me for seated calf raises now.
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outstanding!!!

you guys need to open your new gym up for memberships, not kidding!!!
 
Sunday 30th September 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 14st 1.25 or 197.25lbs - 2.75 lbs in one week ( I have lost 2.75 lbs in one week and it shows because midsection has leaned up even more which i am happy with, calipers indicated a loss of 0.22 % body fat -0.54 lbs fat loss in one week - lean body mass is also down 2.21 lbs in one week so i am going to maintain diet and reassess next week due to changing up diet dramatically which usually throws of caliper readings for the week, if this happens again next week i will changing the diet again to add in more calories from protein to preserve more muscle if i am losing too much.

Tony 10st 4 or 144 lbs down -3.75lbs pounds from last week, but does leaner overall, quads, abs and back are more detailed, calipers indicated a loss of -0.01% body fat, or 0.27lbs of fat and loss of 3.48 lbs lean body mass. (again minimal change in caliper readings in terms of body fat and water weight seems to have dropped which i feel is throwing off LBM readings so next week should be clearer, if going by the mirror we have both sharpened up a lot in just 5-6 days.
 
thebigt said:
outstanding!!!

you guys need to open your new gym up for memberships, not kidding!!!
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Still waiting on UPVC guy to fit in bottom glass panel to window in extension and then get the triangles cut for the top 2 windows, when this is done, wall can come out and then interior work can begin in extension.
 
Tony & Paul - Workout - Legs 172 - Sunday 30th September - Monday 1st October 2018

Good leg session yesterday, quads were sore today and also hamstring and calf workout was good today, performed workout early at around 8am, strength levels seem to be quite good in the morning but winter is approaching so temperature has dropped quite a bit.

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Tony & Paul - Workout - Chest 59 - Tuesday 2nd October 2018

Yesterday's chest workout was performed in a fasted state at 7:30-8:00 am, also trained at 7:00am today fasted, we have been eating less to cut a little, Tony has gone Keto to see how he finds it and has been eating eggs, bacon and cheese as main food sources with addition of coconut oil, i have been sticking to high protein low carbs and lowish fat but may use up the nut butters i have and go Keto for this month due to it working well in the past to allow for me to drop fat. Yesterday i did feel a little depleted due to not having any carb refeed days for 8 days and notice i tend to fail more easily on some of my sets, where energy just drops and i cannot perform any more reps.

I consumed around 2100 calories Sunday, 1100 Monday and 1200 Yesterday, i am going upto around 1900-2000 for today and then will see how i feel tomorrow about dropping them a little lower.

I seem to be tightening up quickly so i feel i did not have much fat gain only water from mass carb days which is positive.

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Tony & Paul - Workout - Back & Shoulders 62 - Wednesday 3rd October 2018

Today we trained early at 7:00 am up the bigger gym that is why it is darker than normal, it was cool though because there was only one other person in the whole gym for most of our workout and we were left to have the gym to ourselves and lock up when other person left, we also had control over the music which was awesome, workout was a little harder than usual, back strength was still good but on shoulder press my joints felt very dry and were uncomfortable which limited my max weight to 2 plates per side of the machine.

Consumed just under 1900 calories today, Tony is running on 1700-1800 per day ketogenic his protein intake is around 120 grams and fat intake is 133 grams and carbs are 5 grams, i feel for keto to work fat has to be very high and protein lowered to prevent being kicked out although i have been ketogenic in the past when consuming 170-180 grams of protein per day.

He has advised me to increase my calories from Fats and go keto like him so tomorrow i am just under 2500 calories which i will try to see how i feel, i am at around 200 grams of protein which is almost 1 gram per lb of bodyweight and 125 grams of fat, i plan on adjusting this on Friday to have more fat and less protein which i will source from nut butter due to having around 2.5 kilos of nut butter left, i think i have around 6-7 carb killa spreads from grenade which are high in fat which i may add in as well.

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We also had a few minutes left at end of our workout so i did 4 x sets of 20 leg raises on the frame and 1 x 200 reps of twists, i will not be training abs tomorrow because of this which will just leave arms and triceps which will probably be performed at 7:20 am, we also have a new way of eating, due to no refeed days we start eating at around 9:00 am and are done by 9:50 - 10 am and then fast until the next day 9 am to having a 23 hour fast compared to our normal 16 hour fast.
 
paul56778 said:
Still waiting on UPVC guy to fit in bottom glass panel to window in extension and then get the triangles cut for the top 2 windows, when this is done, wall can come out and then interior work can begin in extension.
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that is awesome...more than just a little envious!!!
 
Tony & Paul - Workout - Arms 26 - Thursday 4th October 2018

Yesterday's arm workout went quite well, strength levels were good in the morning, feeling quite flat though due to the lack of carbs.

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Tony & Paul - Workout - Legs 173 - Friday 5th October 2018

Today's leg workout went well, strength on leg press is not where it was a few weeks back but workouts have been performed in the morning at 8 am in a fasted state which is new for us and i feel is the only workouts that are harder to perform first thing in the morning.

I consumed just under 2500 calories for today and yesterday, have increased fats to around 140 grams today though to switch over into ketosis, i have been low carbs for past 2 weeks now and will aim to remain running high fat moderate protein low carb until end of month to see how it affects my body in terms of fat loss.

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Tony & Paul - Workout - Back 85 - Saturday 6th October 2018

Back in the gym at 8:30 am today to workout, me and Tony both had a pretty decent workout, strength is still there for back and i feel a little better today though i feel i have been having some keto flu symptoms mainly weakness, poor concentration - sleepiness and diarrhea which seems to be occuring straight after eating my main high fat meal, i have been sleeping more as well 12 hours yesterday from 8pm to 8am this morning and drinking an extra 2-3 litres of water per day which is working well.

Wonder what i will weight in at tomorrow.

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Sunday 7th October 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 13st 13.5 or 195.5lbs - 1.75 lbs in one week ( I have lost 1.75 lbs in one week and it shows because midsection has leaned up even more which i am happy with, calipers indicated a loss of 0.14 % body fat -0.34 lbs fat loss in one week - lean body mass is also down 1.41 lbs in one week so i am going to increase calories in my diet and reassess next week to see if i can maintain more lean muscle according to caliper readings.

Tony 10st 2 or 142 lbs down -2lbs pounds from last week, but does leaner overall, quads, abs and back are more detailed, calipers indicated a loss of -0.37% body fat, or 0.67lbs of fat and loss of 1.33 lbs lean body mass. (less LBM mass lost this week but still calories are going to be increased slightly from fats to hold on to lean muscle.

I feel the leaner we get the more we have to consume to hold onto lean muscle.
 
Tony & Paul - Workout - Legs 174 - Sunday 7th October & Monday 8th October 2018

Yesterday's quad workout and today's hamstring and calf workout, both went well, strength is ok but seems a little down from usual which i feel is due to lack of carbs for 2 weeks, this is week 3 of the low carb phase and i have increased fats and lowered protein for today.

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Tony & Paul - Workout - Chest 60 - Tuesday 9th October 2018

Yesterday's chest workout went well, was performed at 7am in the morning though so first heavy set of DB bench press was a little harder but rest of workout went great.

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Tony & Paul - Workout - Back & Shoulders 63 - Wednesday 10th October 2018

Today's back and shoulder workout went well, strength was good and i feel i have switched over more into ketosis now and do not have flu like symptoms, did go to the gym at 7 am but was shut so had to go back at 9am which was a setback but workout was still great.

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paul56778 said:
Yesterday's quad workout and today's hamstring and calf workout, both went well, strength is ok but seems a little down from usual which i feel is due to lack of carbs for 2 weeks, this is week 3 of the low carb phase and i have increased fats and lowered protein for today.

[video=youtube;YC1U4jkUQaQ]https://www.youtube.com/watch?v=YC1U4jkUQaQ[/video]
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I got to have those carbs, my sugar runs low,,,
 
Tony & Paul - Workout - Arms 27 - Thursday 11th October 2018

Today's arm workout went well, strength was good although did have more of a burn with bicep curls than normal.

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Tony & Paul - Workout - Legs 175 - Friday 12th October 2018

Leg workout went well today, strength was up and we both did complete fast yesterday, i did use 2 scoops of Re1gn pre workout though which helped allot for today due to not using it for a couple of weeks.

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Tony & Paul - Workout - Back 86 - Saturday 13th October 2018

Yesterday's back workout went well, had quite a decent pump although not running on carbs and being Keto now, Yesterday's Macros were 1921 Kcal, 135.3g protein, 23.7g carbs, 120.7g fat, Friday was 1898 Kcal, 133.2g protein, 32.2g carbs and 119.2g fat, i feel to be keto protein cannot be too high which is the reason i have been keeping it lowered, strength and energy has been decent also had quite a good pump yesterday with no pre workout, i do tend to get more of a burn towards the end of my sets but that has been the only change.

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Sunday 14th October 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 13st 8.75 or 190.75lbs - 4.75 lbs in one week ( I have lost 4.75 lbs in one week and it shows because midsection has leaned up even more which i am happy with, waist seems smallest it has even been and is much tighter also abs seems to be the best condition i have ever got them in which is awesome, it seems this Keto dieting is working awesome, calipers indicated a gain of +0.34 % body fat +0.47 lbs fat gained in one week - lean body mass is also down 5.22 lbs in one week, i am surprised a little by the readings because i look much leaner and lower on fat according to overall condition and abs showing better so maybe calipers are not always best to judge body fat because real life, the mirror and scales show otherwise.

Tony 10st 2.25 or 142.25 lbs up +0.25lbs pounds from last week, but does leaner overall, quads, abs and back are more detailed yet again and fullness has not been lost so muscle is being maintained, calipers indicated a gain of +0.04% body fat, or 0.06lbs of fat and gain of 0.19 lbs lean body mass. A gain in lean body mass and slight gain in fat but this does not appear according to real life and the mirror.

For next week now we are just going to keep calories the same as this week and see how we get on, i do feel that when Keto we can get lean on higher than normal calories than if we were running on higher carbs and lower fat, we also have had quite an odd eating pattern for the past 2-3 weeks where we have been eating all of our meals in a 1 hour to 80 minute time period and then fasting until the next day so the fasting window is quite large which i feel is allowing for us to get leaner. This is no longer warrior style diet but more like the OMAD diet.
 
Tony & Paul - Workout - Legs 176 - Sunday 14th & Monday 15th October 2018

Yesterday's quad workout and today's hamstring and calf workout was great, the squats did feel a little heavier yesterday which i feel is due to me being around 13st 8.75lbs, overall though energy levels seem to be much more stable now i am running keto.

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Tony & Paul - Workout - Chest 61 - Tuesday 16th October 2018

Yesterday's chest workout was performed early at around 8 am which i find ok now on a regular basis, i need to warm up a little more though or the first heavy set on bench press feels a little harder, i have been maintaining the diet good and seem to be getting leaner by the day which is progressive. The only thing that does lack a little is the pump due to running ketogenic but we will be having a mass easting day on Sunday after our Quad Workout which will fill up the muscles and should make us look better for the workouts next week.

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Tony & Paul - Workout - Back & Arms 58 - Wednesday 17th October 2018

Today's back and arms workout week 1/3 went well, did not get much of a pump though due to lack of carbs but still had decent strength to get through the workout well, all of our workouts lately have been performed in the morning always fasted which is new for us, we normally train in the afternoon or late evening, also eating plan has remained the same where we eat all food in one serving at around 10am - 12pm and then do not eat until the next day at the same time, due to being keto i hardly get any hunger pains which is great to allow for diet adherence.

I feel as though i am getting slightly leaner every day, my midsection seems to be showing it more and waist has gone down in size allot which complements the rest of the physique, Tony has also come down on fat and is looking leaner overall.

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Tony & Paul - Workout - Shoulders 28 Thursday 18th October 2018

Week 1/3 Shoulders - workout went well today, strength is great but still do not get much of a pump due to low carbs, this keto based diet has been working well and even though all food for the day is consumed in a 45 minute to 1 hour window i do not get hunger through the day, tomorrow is a leg workout up the bigger gym which will be performed early in the morning.

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Tony & Paul - Workout - Legs 177 - Friday 19th October 2018

Legs workout was great today, strength is still great, joints are a little stiffer now though due to it being autumn and getting colder now, i feel this keto dieting has been working well to allow for me to get leaner and using heavy weight on calves has made them grow bigger which i am happy with.

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Tony & Paul - Workout - Back 87 - Saturday 20th October 2018

Saturday's back workout went well, strength was quite good and even did some extra bicep curls and tricep pushdowns because we got through workout fast.

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Sunday 21st October 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 13st 8.75 or 190.75lbs no change in one week (I have stayed the same weight this week but down on fat due to looking leaner), calipers indicated a loss of -0.5 % body fat -0.94 lbs fat loss in one week - lean body mass is up +0.94 lbs in one week.

Tony 10st 0.25 or 140.25 lbs down -2 lbs pounds from last week, quads, abs and back are more detailed yet again and fullness has not been lost so muscle is being maintained, calipers indicated a loss of -0.15% body fat, or -0.34lbs of fat and loss of -1.66 lbs lean body mass. Leaner but looks like a little muscle loss from calipers so calories will need to be increased.
 
Tony & Paul - FOOD - ReFeed 64 - Sunday 21st October 2018

Yesterday's mass calorie day.

I ended up eating 12:109 Kcals, 460.9g Protein, 1227.93g Carbohydrates and 599.03g of Fat due to peanut butter which i will not do again anytime soon due to the sicky feeling it gave me all day.

Tonys was not tracked but i estimate around 9:500 - 10:000 Kcal, 200g Protein, 800-900g Carbohydrates and around 550g Fat

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I am up 11 lbs in one day from 13st 8 3/4 to 14st 5 3/4 or 190.75 to 201.75 lbs

Tony is up 10 lbs in one day from 10st 0 1/4 to 10st 10 or 140.25 to 150.25lbs
 
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Tony & Paul - Workout - Legs 178 - Sunday 21st & Monday 22nd October 2018

Yesterday's quad session and today's hamstrings and calves, yesterday squats were way harder than normal but my weight was also down which i feel makes them feel heavier, also could not get 10 reps and got 9 for my last 2 sets, other than the squats rest of workout went great, today's workout was awesome due to all of the food consumed yesterday.

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Tony & Paul - Workout - Back & Arms 59 - Tuesday 23rd October 2018

Today was going to be chest day as usual but we are to busy to train up bigger gym tomorrow so we will do the chest workout tomorrow in our gym at around 7.20am due to us both being held up with work.

Overall the session went well and strength was good from the mass calorie day on Sunday even though we did a complete fast yesterday.

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paul56778 said:
Weekly Weight Update.

Paul (ME) 13st 8.75 or 190.75lbs no change in one week (I have stayed the same weight this week but down on fat due to looking leaner), calipers indicated a loss of -0.5 % body fat -0.94 lbs fat loss in one week - lean body mass is up +0.94 lbs in one week.

Tony 10st 0.25 or 140.25 lbs down -2 lbs pounds from last week, quads, abs and back are more detailed yet again and fullness has not been lost so muscle is being maintained, calipers indicated a loss of -0.15% body fat, or -0.34lbs of fat and loss of -1.66 lbs lean body mass. Leaner but looks like a little muscle loss from calipers so calories will need to be increased.
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fantastic results!!!
 
paul56778 said:
Thank you :)

This is what i was looking like before the mass calorie day Sunday 21st October

[video=youtube;LCnOBTmJtjk]https://www.youtube.com/watch?v=LCnOBTmJtjk[/video]
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THE 'BRONZE' ROCK!!!
 
Tony & Paul - Workout - Chest 62 - Wednesday 24th October 2018

Yesterday's workout was performed at 7:20 am, it went well both of us had decent strength levels and i got a pretty decent pump.

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Tony & Paul - Workout - Shoulders 29 - Thursday 25th October 2018

Thursday's shoulder workout was great, split the workout up into 2 seperate sessions, morning was all fly movements and then pressing with dumbbells and smith machine was saved for evening after eating loads of food.

Weight in the morning was 13st 12.75 or 194.75 lbs for me

Tony did not make a log of his weight but was up 10lbs from all of the Food we eat.

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Tony & Paul - FOOD - ReFeed Day 65 - Thursday 25th October 2018

This was a very high calorie day for me and Tony,

Tony has not been logging accurately but i estimate the same as the last high calorie day for him 10:000+/- 800 Kcal, 180-240g Protein, 850-1200g Carbohydrates and around 400-500g Fat - it was lower on the fat this week because he did not eat any peanut butter.

I did track everything i eat and here are the details. 14:154.6 Kcal, 512.92g Protein, 1793g Carbohydrates, 524.41g Fat - (Still too high so will be aiming to reduce the fat content for the next high calorie day)

I did not get overly stuffed or bloated which is odd considering 14K+ calories.

Weight on Friday Morning was 14st 10.25 or 206.25lbs so + 11.5lbs in one day.

Took Weight this morning after complete fast yesterday and was 14st 8 or 204lbs so down 2.25lbs in one day.

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Tony & Paul - Workout - Legs 179 - Friday 26th October 2018

Yesterday's leg workout went well due to all of the food consumed the day prior - workout was performed at around 10 am and no food was consumed all day due to not really being hungry - also had an 8 hour work shift from 2pm - 10 pm and did not even get hungry until i came home at around 10:30 pm also fasted until 2 pm today so around 38 hours straight and consumed 2499 calories today - 238.74g Pro, 60.28g Cho, 88.24g Fat all in a 1 hour time window.

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Sunday 28th October 2018 Weight Update For The Week.

Weekly Weight Update.

Paul (ME) 14st 5 or 201 lbs +10.25 lbs in one week (I have gone up by over ten pounds this week with minimal fat gain which is good), calipers indicated a gain of +0.3 % body fat +0.94lb gained in one week - lean body mass is up +9.31 lbs in one week which is probably down to the intramuscular water from the carbs eat on Thursday.

Tony 10st 7 or 147 lbs up +6.75 lbs pounds from last week, quads, chest, arms and back are much fuller, calipers indicated a gain of +0.06% body fat, or +0.55 lbs of fat and a gain of +6.21 lbs lean body mass. Looking fuller this week which is an improvement - we are both aiming to keep bulking now through these autumn and winter cold months - trying to cut this time of the year is much harder due to the temps dropping lower.
 
Tony & Paul - Workout - Back 88 - Saturday 27th October 2018

Yesterday's back workout performed in our home gym went well, it is colder now though over here in the UK, performed DB rows with pulldowns and smith machine rows in a triset and then supersetted pull ups with low rows to increase intensity of the workout and it went well overall.

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Today's quad workout was good, i was able to get that 10th rep back for my last 2 sets and did not use any pre workout today which i have been using so strength seems to be up a little, an odd thing is the weight has been feeling much heavier on front squats for the past 6-7 weeks, and the movement is not as smooth it is more juderry on the way down which is making them not that enjoyable i don't know if this is due to the colder weather making the joints more painful.
 
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