Tony & Paul Workouts
- Thread starter paul56778
- Start date
paul56778
Well-known member
Tony & Paul - Workout - Back & Arms 60 - Wednesday 31st October 2018 - Halloween
Happy Halloween all - back and arms today, workout went great and we also trained with a friend which was new and went well, trained a little lighter today with more control over the movements - i feel it is good to change the workouts up from time to time. For the colder Autumn and Winter Months now me and Tony are planning to push for mass again because we tend to have no problems cutting in the Autumn and will find it hard to stay lean with the weather being cold now over here in the UK - Wales - we plan on increasing the intensity of the workouts as the food intake goes up and including more drop sets and even negatives and forced reps to really push for more development and mass - Tony is going to push for mass again and is aiming to beat his max previous weight of 13 stone. or 182lbs.
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Happy Halloween all - back and arms today, workout went great and we also trained with a friend which was new and went well, trained a little lighter today with more control over the movements - i feel it is good to change the workouts up from time to time. For the colder Autumn and Winter Months now me and Tony are planning to push for mass again because we tend to have no problems cutting in the Autumn and will find it hard to stay lean with the weather being cold now over here in the UK - Wales - we plan on increasing the intensity of the workouts as the food intake goes up and including more drop sets and even negatives and forced reps to really push for more development and mass - Tony is going to push for mass again and is aiming to beat his max previous weight of 13 stone. or 182lbs.
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paul56778
Well-known member
Tony & Paul - Workout - Shoulders 30 - Thursday 1st November 2018
Thursday's shoulders workout went well, my weight seems to be climbing now back up to over 200lbs and my strength is coming back to where it was last year which is great, me and Tony are aiming for more mass this winter.
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Thursday's shoulders workout went well, my weight seems to be climbing now back up to over 200lbs and my strength is coming back to where it was last year which is great, me and Tony are aiming for more mass this winter.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed 66 - Thursday 1st November 2018
Thursday's high calorie day, anyone on here watch brickleberry - looks like Paradise PD will be a newer version that has similar characters. Anyway the high calorie day went well, i managed to gain around 12.5 lbs and Tony gained 9-10 from all of the food consumed.
Macros - ME = 14,861 kcal 703.15g pro, 1157.92g cho, 570.37g fat Tony = 9047 kcal 239.41g pro, 1157.92g cho, 373.09g fat - i do not know how i managed to consume almost 15k calories in a day. :food::shocked:
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Thursday's high calorie day, anyone on here watch brickleberry - looks like Paradise PD will be a newer version that has similar characters. Anyway the high calorie day went well, i managed to gain around 12.5 lbs and Tony gained 9-10 from all of the food consumed.
Macros - ME = 14,861 kcal 703.15g pro, 1157.92g cho, 570.37g fat Tony = 9047 kcal 239.41g pro, 1157.92g cho, 373.09g fat - i do not know how i managed to consume almost 15k calories in a day. :food::shocked:
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paul56778
Well-known member
Tony & Paul - Workout - Legs 181 - Friday 2nd November 2018
Friday's workout was awesome, used a new leg extension machine at different gym that has moving lower shin pads which take the pressure of the knees and transmit it into the quads more, also the hack squat and leg press machines were very smooth which made for a great workout. Also was full prior to this workout with almost 15k calories the day before so had a great pump.
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Friday's workout was awesome, used a new leg extension machine at different gym that has moving lower shin pads which take the pressure of the knees and transmit it into the quads more, also the hack squat and leg press machines were very smooth which made for a great workout. Also was full prior to this workout with almost 15k calories the day before so had a great pump.
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paul56778
Well-known member
Tony & Paul - Workout - Back 89 - Saturday 3rd November 2018
Saturday's back workout went well, strength is back up due to eating more food 2 times per week which we will be sticking with to make more gains in muscle mass and strength for these colder autumn and winter months.
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Saturday's back workout went well, strength is back up due to eating more food 2 times per week which we will be sticking with to make more gains in muscle mass and strength for these colder autumn and winter months.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 67 - Sunday 4th November 2018
This was going to be carried out for today which is bonfire night or Guy Fawkes Night over here in the UK but we eat all of this Yesterday - Sunday 4th November.
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Me = 13,480 Kcals, 723.54g Protein, 1576.46g Carbohydrates, 461.46g Fat Weight Change = 14st10.5 - 15st7.75
Tony = 9,688 Kcals, 299.26g Protein, 1276.8g Carbohydrates, 371.93g Fat Weight Change = 10st6.25 - 11st1.25
I gained 11.25lbs & Tony gained 9lbs in one day.
This was going to be carried out for today which is bonfire night or Guy Fawkes Night over here in the UK but we eat all of this Yesterday - Sunday 4th November.
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Me = 13,480 Kcals, 723.54g Protein, 1576.46g Carbohydrates, 461.46g Fat Weight Change = 14st10.5 - 15st7.75
Tony = 9,688 Kcals, 299.26g Protein, 1276.8g Carbohydrates, 371.93g Fat Weight Change = 10st6.25 - 11st1.25
I gained 11.25lbs & Tony gained 9lbs in one day.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 182 - Sunday 4th & Monday 5th November 2018
Last Sunday's and Monday's Leg workouts went well, strength is coming back up which is making squatting feel more comfortable again, Tony is still going to aim to pack on more mass again this autumn and winter to show more of a change for next years fat loss phase. Today was back and shoulders week 1 / 3 which went well but due to not eating on monday and low carbs yesterday i felt a little weaker in the workout but still had a great pump, yesterday's chest workout went great and the 130s felt easy for dumbbell bench press so i will be increasing the weight of them for this winter to gain more chest mass.
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Last Sunday's and Monday's Leg workouts went well, strength is coming back up which is making squatting feel more comfortable again, Tony is still going to aim to pack on more mass again this autumn and winter to show more of a change for next years fat loss phase. Today was back and shoulders week 1 / 3 which went well but due to not eating on monday and low carbs yesterday i felt a little weaker in the workout but still had a great pump, yesterday's chest workout went great and the 130s felt easy for dumbbell bench press so i will be increasing the weight of them for this winter to gain more chest mass.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 64 - Tuesday 6th November 2018
Yesterday's chest workout, i was feeling much stronger than last week with the dumbbell bench press which allowed for me to use them with more control, i have post workout muscle soreness today which i rarely suffer from but i did to a triple drop set on my last set of crossovers, and 20 reps on my last set of DB flyes and 41 reps on incline barbell bench press with less weight to exhaust the chest.
Tony also used the heavier 130 lb dumbbell for his last set of pullovers which is a PB for him.
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Yesterday's chest workout, i was feeling much stronger than last week with the dumbbell bench press which allowed for me to use them with more control, i have post workout muscle soreness today which i rarely suffer from but i did to a triple drop set on my last set of crossovers, and 20 reps on my last set of DB flyes and 41 reps on incline barbell bench press with less weight to exhaust the chest.
Tony also used the heavier 130 lb dumbbell for his last set of pullovers which is a PB for him.
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paul56778
Well-known member
Tony & Paul - Workout - Back & Shoulders 64 - Wednesday 7th November 2018
Wednesday's back and shoulder workout was a little harder than normal, still was able to get a decent pump and me and Tony had a good progressive workout, we have gone back to using the awkward shoulder press machine for the next 3 weeks.
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Wednesday's back and shoulder workout was a little harder than normal, still was able to get a decent pump and me and Tony had a good progressive workout, we have gone back to using the awkward shoulder press machine for the next 3 weeks.
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paul56778
Well-known member
Tony & Paul - Workout - Arms 28 - Thursday 8th November 2018
Thursdays or Yesterday's arm workout went great, we split up the workout and performed biceps in the AM fasted and triceps in the PM after a large amount of calories due to it being one of our higher calorie days, this is why the t shirts are different when training biceps compared to triceps. Also if you notice in the tricep clips a large section of the wall has gone, on Wednesday the triangle windows went in along with the glazing of the lower window so the new gym extension is all sealed now, the large steel girder went in yesterday night and then a large section of the wall had been smashed out, today we took all of the wall out so it is now joined to our main gym which will be shown in the Saturday back workout. Progress with the build was only held up by the windows and now the wall has gone allot more work will be done to complete it over the next few weeks, one thing that will not be completed is the artexing of the ceiling due to the damp cold weather which will cause it to go mouldy and black so that will have to wait until next year - spring when we have milder drier weather, but i cannot see that from stopping us do all of the other work and start putting equipment in there as soon as carpet tiles go down.
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Thursdays or Yesterday's arm workout went great, we split up the workout and performed biceps in the AM fasted and triceps in the PM after a large amount of calories due to it being one of our higher calorie days, this is why the t shirts are different when training biceps compared to triceps. Also if you notice in the tricep clips a large section of the wall has gone, on Wednesday the triangle windows went in along with the glazing of the lower window so the new gym extension is all sealed now, the large steel girder went in yesterday night and then a large section of the wall had been smashed out, today we took all of the wall out so it is now joined to our main gym which will be shown in the Saturday back workout. Progress with the build was only held up by the windows and now the wall has gone allot more work will be done to complete it over the next few weeks, one thing that will not be completed is the artexing of the ceiling due to the damp cold weather which will cause it to go mouldy and black so that will have to wait until next year - spring when we have milder drier weather, but i cannot see that from stopping us do all of the other work and start putting equipment in there as soon as carpet tiles go down.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 68 - Thursday 8th November 2018
Here is the video of most of the foods me and Tony consumed Thursday 8th November for a mass calorie day, yesterday's leg workout went well due to the high amount of carbohydrates consumed.
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Calories & Macros ME -: 12,919.2 Kcals, 513.01g Pro, 1519.88g Cho, 518.28g Fat
Tony: 11,181.2Kcals, 245.8g Pro. 1444.42g Cho, 476.99g Fat
IIRC i gained around 7-8 lbs and tony was up around 9 lbs
Body Fat Updates will be posted on Sunday 11th November 2018 with weight to see how much we have both gained.
Here is the video of most of the foods me and Tony consumed Thursday 8th November for a mass calorie day, yesterday's leg workout went well due to the high amount of carbohydrates consumed.
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Calories & Macros ME -: 12,919.2 Kcals, 513.01g Pro, 1519.88g Cho, 518.28g Fat
Tony: 11,181.2Kcals, 245.8g Pro. 1444.42g Cho, 476.99g Fat
IIRC i gained around 7-8 lbs and tony was up around 9 lbs
Body Fat Updates will be posted on Sunday 11th November 2018 with weight to see how much we have both gained.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 183 - Friday 9th November 2018
The leg workout yesterday went well because of the high carbs consumed the day prior, me and Tony did not get hungry until around 5-6 pm yesterday so decided to perform a full fast and performed today's back workout in a fasted state still running on the food consumed on Thursday.
Strength was good for the leg workout and we were able to keep a steady pace which kept intensity levels up.
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The leg workout yesterday went well because of the high carbs consumed the day prior, me and Tony did not get hungry until around 5-6 pm yesterday so decided to perform a full fast and performed today's back workout in a fasted state still running on the food consumed on Thursday.
Strength was good for the leg workout and we were able to keep a steady pace which kept intensity levels up.
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thebigt
Legend
dude...those arms are huge!!!
BarryBondsHOF
Member
Tony & Paul Workouts
Mine too, but mine just suck
Good triceps but bad high biceps for me. Not an excuse but I need to get motivated to hit them harder. I just find curling boring as hell (I’d much rather do heavy benching or heavy **** in general, blasphemy for curl bros I know)
Mine too, but mine just suck
Good triceps but bad high biceps for me. Not an excuse but I need to get motivated to hit them harder. I just find curling boring as hell (I’d much rather do heavy benching or heavy **** in general, blasphemy for curl bros I know)
thebigt
Legend
lol...developing well is a huge understatement!!!
I would keep doing what you are doing-it seems to be working out real well!!!!
paul56778
Well-known member
Weeks 1-3 i normally combine back and arms and only perform 2 movements for biceps and 2 for triceps e.g. cable curls & machine preacher curls for biceps and cable pushdowns & tricep extensions on the machine or dips on the plate loaded tricep machine.
Then for the next weeks through 1-3 i perform back and shoulders on the same day and then dedicate a full day which is always Thursday to arms where me and Tony either perform 3 movements for biceps and 3 for triceps for 4 sets or 4 different movements for biceps and 4 for triceps for 3 sets.
The most recent workouts for the next 3 weeks will be 3 x sets of Barbell Curls, 3 x Sets of Cable Curls, 3 x Sets of Double Arm Seated Dumbbell Curls and 3 x sets of Single Arm Dumbbell Concentration Curls Standing,
For Triceps 3 x sets of Skullcrushers, 3 x sets of Tricep Pushdowns with Rope, 3 x sets for Single Arm Dumbbell Behind The Head Tricep Extensions and 3 x sets of Narrow Grip Barbell Bench press so there is some variation. Based on a video uploaded by Jerry Brainum on Youtube me and Tony always change our workouts after 3 weeks to keep making progress and it has been working well so far and also keeps things fresh to prevent becoming bored of the same old workouts.
Then for the next weeks through 1-3 i perform back and shoulders on the same day and then dedicate a full day which is always Thursday to arms where me and Tony either perform 3 movements for biceps and 3 for triceps for 4 sets or 4 different movements for biceps and 4 for triceps for 3 sets.
The most recent workouts for the next 3 weeks will be 3 x sets of Barbell Curls, 3 x Sets of Cable Curls, 3 x Sets of Double Arm Seated Dumbbell Curls and 3 x sets of Single Arm Dumbbell Concentration Curls Standing,
For Triceps 3 x sets of Skullcrushers, 3 x sets of Tricep Pushdowns with Rope, 3 x sets for Single Arm Dumbbell Behind The Head Tricep Extensions and 3 x sets of Narrow Grip Barbell Bench press so there is some variation. Based on a video uploaded by Jerry Brainum on Youtube me and Tony always change our workouts after 3 weeks to keep making progress and it has been working well so far and also keeps things fresh to prevent becoming bored of the same old workouts.
thebigt
Legend
you and tony are making great progress!!!
paul56778
Well-known member
Sunday 11th November 2018 Weight Update For The Week.
Weekly Weight Update.
Think i missed last weeks update so here is the latest one for today
Paul (ME) 14st 8.75 or 204.75 lbs -1.75 lbs in one week (I have dropped just under 2 lbs this week and look leaner but have been gaining more mass all over), calipers indicated a loss of -0.3 % body fat -0.67lb gained in one week - lean body mass is down -1.08 lbs in one week which is probably down to the intramuscular water from the carbs eat on Thursday.
Tony 10st 9.5 or 149.5 lbs up +3.25 lbs pounds from last week, quads, chest, arms and back are much fuller, calipers indicated a gain of +0.44% body fat, or +0.87 lbs of fat and a gain of +2.37 lbs lean body mass. Looking fuller this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
Weekly Weight Update.
Think i missed last weeks update so here is the latest one for today
Paul (ME) 14st 8.75 or 204.75 lbs -1.75 lbs in one week (I have dropped just under 2 lbs this week and look leaner but have been gaining more mass all over), calipers indicated a loss of -0.3 % body fat -0.67lb gained in one week - lean body mass is down -1.08 lbs in one week which is probably down to the intramuscular water from the carbs eat on Thursday.
Tony 10st 9.5 or 149.5 lbs up +3.25 lbs pounds from last week, quads, chest, arms and back are much fuller, calipers indicated a gain of +0.44% body fat, or +0.87 lbs of fat and a gain of +2.37 lbs lean body mass. Looking fuller this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
paul56778
Well-known member
Tony & Paul - Workout - Back 90 - Saturday 10th November 2018
Saturday's back workout went well was able to go back up to around 285-290 lbs on my last set of barbell corner rows for 8 reps failed on 9th due to grip giving in - did not use any wraps.
Overall me and Tony had a decent back workout but we always find it harder in our gym due to the use of bars and dumbbells where other workouts for back up the bigger gym all usually include machines.
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Saturday's back workout went well was able to go back up to around 285-290 lbs on my last set of barbell corner rows for 8 reps failed on 9th due to grip giving in - did not use any wraps.
Overall me and Tony had a decent back workout but we always find it harder in our gym due to the use of bars and dumbbells where other workouts for back up the bigger gym all usually include machines.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 69 - Sunday 11th November 2018
The high calorie day yesterday went well, me and Tony both consumed a little less calories than usual, we also consumed some carbs prior to our quad workout which made it easier and allowed for me to add another 11 lbs on to my max weight for my last set on front squats whilst still performing 10 reps, i also did 4 sets of 20 reps on leg press which has made them quite sore today and caused a major burn yesterday.
I consumed: 12364.78 Kcal, 540.35g Pro, 1495.72g Cho, 443.61g Fat (gained 7.75 lbs in one day upto 212.5 lbs or 15st 2.5 lbs)
Tony consumed 9456.68 Kcal, 228.11g Pro, 1381.76g Cho, 324.49g Fat (gained 8.5 lbs in one day upto 158 lbs or 11st 4 lbs)
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The high calorie day yesterday went well, me and Tony both consumed a little less calories than usual, we also consumed some carbs prior to our quad workout which made it easier and allowed for me to add another 11 lbs on to my max weight for my last set on front squats whilst still performing 10 reps, i also did 4 sets of 20 reps on leg press which has made them quite sore today and caused a major burn yesterday.
I consumed: 12364.78 Kcal, 540.35g Pro, 1495.72g Cho, 443.61g Fat (gained 7.75 lbs in one day upto 212.5 lbs or 15st 2.5 lbs)
Tony consumed 9456.68 Kcal, 228.11g Pro, 1381.76g Cho, 324.49g Fat (gained 8.5 lbs in one day upto 158 lbs or 11st 4 lbs)
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paul56778
Well-known member
Tony & Paul - Workout - Legs 184 - Sunday 11th & Monday 12th November 2018
Yesterday's and Today's leg workouts, Quads Yesterday and Hamstrings and Calves today, both workouts went great and i was able to go a little heavier on smith machine calf raises, i will be changing the smith machine though due to it binding - sticking when using heavy weight like today which negatively affects my sets and is not safe to use for heavy bench, shoulder press and squats.
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Yesterday's and Today's leg workouts, Quads Yesterday and Hamstrings and Calves today, both workouts went great and i was able to go a little heavier on smith machine calf raises, i will be changing the smith machine though due to it binding - sticking when using heavy weight like today which negatively affects my sets and is not safe to use for heavy bench, shoulder press and squats.
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paul56778
Well-known member
Tony & Paul - Workout - Back & Shoulders 65 - Tuesday 13th November 2018
Back and Shoulder workout was switched from tomorrow to today, chest workout will be performed tomorrow instead, the workout went well and my strength is going back up which is allowing for more productive workouts, Tony's strength was also very good today and improved from last weeks session, the aim is to keep gaining more size now through the autumn and winter months before cutting next year in spring the same as last year.
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Back and Shoulder workout was switched from tomorrow to today, chest workout will be performed tomorrow instead, the workout went well and my strength is going back up which is allowing for more productive workouts, Tony's strength was also very good today and improved from last weeks session, the aim is to keep gaining more size now through the autumn and winter months before cutting next year in spring the same as last year.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 65 - Wednesday 14th November 2018
Chest workout was switched with back workout which is normally performed on a Wednesday, the workout went well and my strength is increasing as my body weight goes up which allowed for me to increase the weight of the bigger dumbbells to around 140 lbs for dumbbell bench press - due to it being performed as the first exercise chest was pre exhausted when it came to incline barbell bench press which limited my max weight.
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Chest workout was switched with back workout which is normally performed on a Wednesday, the workout went well and my strength is increasing as my body weight goes up which allowed for me to increase the weight of the bigger dumbbells to around 140 lbs for dumbbell bench press - due to it being performed as the first exercise chest was pre exhausted when it came to incline barbell bench press which limited my max weight.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 70 - Thursday 15th November 2018
Last Thursdays high calorie day - higher carbs worked well to fuel the workout later in the evening.
I ended up consuming 13:473.4 Kcal, 581.188g Protein, 1547.8g Carbs, 525.95g Fat
Tony consumed 10:199.9 Kcal 325.4g Protein, 1187.15g Carbs, 451.93g Fat
He gained 10.25 lbs the following day and i gained 9.5 lbs.
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Last Thursdays high calorie day - higher carbs worked well to fuel the workout later in the evening.
I ended up consuming 13:473.4 Kcal, 581.188g Protein, 1547.8g Carbs, 525.95g Fat
Tony consumed 10:199.9 Kcal 325.4g Protein, 1187.15g Carbs, 451.93g Fat
He gained 10.25 lbs the following day and i gained 9.5 lbs.
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paul56778
Well-known member
Tony & Paul - Workout - Arms 29 - Thursday 15th November 2018
Last Thursdays bicep and tricep workout, strength levels were good for both of us which allowed for decent workout - i used more weight on EZ bar bicep curls using a belt and cheating to complete the movement - this works well on a regular basis when i am feeling stronger.
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Last Thursdays bicep and tricep workout, strength levels were good for both of us which allowed for decent workout - i used more weight on EZ bar bicep curls using a belt and cheating to complete the movement - this works well on a regular basis when i am feeling stronger.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 185 - Friday 16th November 2018
Friday's leg workout was great, strength levels are increasing as my weight is going back up and reps were kept within the 15-20 range for most sets of heavy leg press, leg extensions are causing more knee discomfort in this colder weather so i will be adding in a few more warm up sets to next friday's leg workout.
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Friday's leg workout was great, strength levels are increasing as my weight is going back up and reps were kept within the 15-20 range for most sets of heavy leg press, leg extensions are causing more knee discomfort in this colder weather so i will be adding in a few more warm up sets to next friday's leg workout.
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paul56778
Well-known member
Tony & Paul - Workout - Back 91 - Saturday 17th November 2018
Back workout went well yesterday, we both keep changing the grips on most forms of rowing and pull downs to keep making progress with back development and keep things fresh to stop workouts from becoming boring.
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Back workout went well yesterday, we both keep changing the grips on most forms of rowing and pull downs to keep making progress with back development and keep things fresh to stop workouts from becoming boring.
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paul56778
Well-known member
Sunday 18th November 2018 Weight Update For The Week.
Weekly Weight Update.
Paul (ME) 14st 12.25 or 208.25 lbs +3.5 lbs in one week (I gained over 3 lbs this week and back is looking bigger but i have been gaining more mass all over), calipers indicated a gain of +0.2 % body fat +0.54lb gained in one week - lean body mass is up +2.96 lbs in one week which again is probably down to the intramuscular water from the carbs eat on Thursday, but also a gain in muscle mass due to my strength going up on most movements.
Tony 10st 11 or 151 lbs up +1.5 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a loss of -0.03% body fat, but gain of +0.07 lbs of fat and a gain of +1.43 lbs lean body mass. Looking fuller again this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
Weekly Weight Update.
Paul (ME) 14st 12.25 or 208.25 lbs +3.5 lbs in one week (I gained over 3 lbs this week and back is looking bigger but i have been gaining more mass all over), calipers indicated a gain of +0.2 % body fat +0.54lb gained in one week - lean body mass is up +2.96 lbs in one week which again is probably down to the intramuscular water from the carbs eat on Thursday, but also a gain in muscle mass due to my strength going up on most movements.
Tony 10st 11 or 151 lbs up +1.5 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a loss of -0.03% body fat, but gain of +0.07 lbs of fat and a gain of +1.43 lbs lean body mass. Looking fuller again this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 71 - Monday 19th November 2018
Mondays high calorie day went well somehow my calories went very high and Tony's were also quite high, i was up around 12lbs the day after and Tony was up 10.75lbs from the high calories and carbohydrates.
Here are the totals for both of us:
Me - Paul: 15:443 Kcal 555.188g Protein, 1851.6g Carbohydrates, 620.97g Fat (Very High i do not know how i managed to hit 15k+ because i did not feel overstuffed and did not force feed.
Tony: 11:438 Kcal 214.37g Protein, 1444.5g Carbohydrates, 520.05g Fat (This is quite high for him considering he usually finds it hard to eat large volumes of food.
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Mondays high calorie day went well somehow my calories went very high and Tony's were also quite high, i was up around 12lbs the day after and Tony was up 10.75lbs from the high calories and carbohydrates.
Here are the totals for both of us:
Me - Paul: 15:443 Kcal 555.188g Protein, 1851.6g Carbohydrates, 620.97g Fat (Very High i do not know how i managed to hit 15k+ because i did not feel overstuffed and did not force feed.
Tony: 11:438 Kcal 214.37g Protein, 1444.5g Carbohydrates, 520.05g Fat (This is quite high for him considering he usually finds it hard to eat large volumes of food.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 186 - Sunday 18th - Monday 19th November 2018
Sunday's quad workout and Mondays hamstring and calf workouts both were great as usual - strength is increasing with front squats due to being able to add a few kilos to my last sets for the past 2 weeks in a row - i will be aiming to add another 2-3 kilos to my last set next Sunday to keep progressing through this autumn and winter mass gaining phase.
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Sunday's quad workout and Mondays hamstring and calf workouts both were great as usual - strength is increasing with front squats due to being able to add a few kilos to my last sets for the past 2 weeks in a row - i will be aiming to add another 2-3 kilos to my last set next Sunday to keep progressing through this autumn and winter mass gaining phase.
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paul56778
Well-known member
Tony & Paul - Workout - Back & Shoulders 66 - Tuesday 20th November 2018
Yesterday's back and shoulder workout went well - strength is still going up which is great allowing for me to use heavier weights which will aid with gaining more muscle mass during my off season bulking phase - Tony is also getting stronger and using more weight for pull downs and low rows which is great to support his progress with adding more mass.
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Yesterday's back and shoulder workout went well - strength is still going up which is great allowing for me to use heavier weights which will aid with gaining more muscle mass during my off season bulking phase - Tony is also getting stronger and using more weight for pull downs and low rows which is great to support his progress with adding more mass.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 66 - Wednesday 21st November 2018
Last Wednesday's chest workout went well, the bigger dumbbells for bench press - 140 lbs each were harder to use due to the cold weather and workout being performed early at around 9am. Overall though i seem to be getting bigger and strength is increasing, the same applies for Tony which should allow for a progressive off season.
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Last Wednesday's chest workout went well, the bigger dumbbells for bench press - 140 lbs each were harder to use due to the cold weather and workout being performed early at around 9am. Overall though i seem to be getting bigger and strength is increasing, the same applies for Tony which should allow for a progressive off season.
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paul56778
Well-known member
Tony & Paul - Workout - Arms 30 - Thursday 22nd November 2018
Last Thursdays workout - biceps and triceps went well, this is week 3/3 of arms on their own and will be switching to back and arms on Wednesday and Shoulders on Thursday for the next 3 weeks. Strength is decent and i keep gaining more size due to being in a caloric surplus for 2 very high calorie days per week.
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Last Thursdays workout - biceps and triceps went well, this is week 3/3 of arms on their own and will be switching to back and arms on Wednesday and Shoulders on Thursday for the next 3 weeks. Strength is decent and i keep gaining more size due to being in a caloric surplus for 2 very high calorie days per week.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 187 Friday 23rd November 2018
Yesterday's leg workout went well, i was able to go back up to 520kg or 1144 lbs on the sled leg press for my last set of around 10 reps and went up to 160 kg or 352 lbs for hack squats for my heaviest set of 10 reps but did not go as low with the movement - my usual working weight for full ROM is 80 kg so using double the weight is an improvement and i still feel the quads work well without going all the way down which tends to shift the pressure in to the hamstrings and glutes.
(only thing that seems to play up is the shins which feel like they are going to explode when using 450KG+ on leg press)
* Tony has also been adding more weight to leg press and hack squats and is making progress with leg development though it takes time - i remember how pissed i was with my leg development during my first 3-4 years of lifting - now it has been around 13 years straight and i still feel
that there is way more progress to be made in terms of muscle size and strength.
Overall workout went well and weights are going up from week to week which is a great sign that i am making progress with gaining more muscle rather than just fat which tends to be the case towards the end of bulking phases when insulin sensitivity drops and body fat gets too high.
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Yesterday's leg workout went well, i was able to go back up to 520kg or 1144 lbs on the sled leg press for my last set of around 10 reps and went up to 160 kg or 352 lbs for hack squats for my heaviest set of 10 reps but did not go as low with the movement - my usual working weight for full ROM is 80 kg so using double the weight is an improvement and i still feel the quads work well without going all the way down which tends to shift the pressure in to the hamstrings and glutes.
(only thing that seems to play up is the shins which feel like they are going to explode when using 450KG+ on leg press)
* Tony has also been adding more weight to leg press and hack squats and is making progress with leg development though it takes time - i remember how pissed i was with my leg development during my first 3-4 years of lifting - now it has been around 13 years straight and i still feel
that there is way more progress to be made in terms of muscle size and strength.
Overall workout went well and weights are going up from week to week which is a great sign that i am making progress with gaining more muscle rather than just fat which tends to be the case towards the end of bulking phases when insulin sensitivity drops and body fat gets too high.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 72 - Thursday 22nd November 2018
This was a very high calorie day which fueled the arms workout and allowed for a decent pump and muscle fullness - workout was performed on around 200 grams of carbs - the rest was consumed post workout throughout the day - i made an effort to lower the fat slightly to clean up the high calorie day a little and it allowed for me to have a better leg workout the next day - if fat intake is too high i tend to feel real **** the next day. Calories were also a little lower which i will try and stick with for my next high calorie day.
I gained around 5.5 to 6 lbs and Tony was up around 8-8.5 lbs from the food consumed.
Totals - Me: Kcal - 11:592 Protein - 560g Carbohydrates - 1490g Fat - 363g
Tony: Kcal - 9:957 Protein - 417g Carbohydrates - 1286g Fat - 347g
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This was a very high calorie day which fueled the arms workout and allowed for a decent pump and muscle fullness - workout was performed on around 200 grams of carbs - the rest was consumed post workout throughout the day - i made an effort to lower the fat slightly to clean up the high calorie day a little and it allowed for me to have a better leg workout the next day - if fat intake is too high i tend to feel real **** the next day. Calories were also a little lower which i will try and stick with for my next high calorie day.
I gained around 5.5 to 6 lbs and Tony was up around 8-8.5 lbs from the food consumed.
Totals - Me: Kcal - 11:592 Protein - 560g Carbohydrates - 1490g Fat - 363g
Tony: Kcal - 9:957 Protein - 417g Carbohydrates - 1286g Fat - 347g
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paul56778
Well-known member
Tony & Paul - Workout - Back 92 - Saturday 24th November 2018
Back workout was great today, i was feeling stronger so went upto 140 kg or 308 lbs on corner rows with the bar and managed to get around 8 reps which is a PB for me - previous max was around 5-6, the wraps did help with my grip which is what normally fails - was also stronger on reverse grip lat pulldowns and cable low rows, Tony is also getting stronger and was able to go upto to 100Kg or 220 lbs for corner rowing which is good for him considering he normally uses around 80 kg or 176 lbs for sets of 8-10 reps.
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Here is the clip of the heavy set for corner rowing.
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Back workout was great today, i was feeling stronger so went upto 140 kg or 308 lbs on corner rows with the bar and managed to get around 8 reps which is a PB for me - previous max was around 5-6, the wraps did help with my grip which is what normally fails - was also stronger on reverse grip lat pulldowns and cable low rows, Tony is also getting stronger and was able to go upto to 100Kg or 220 lbs for corner rowing which is good for him considering he normally uses around 80 kg or 176 lbs for sets of 8-10 reps.
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Here is the clip of the heavy set for corner rowing.
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paul56778
Well-known member
Sunday 25th November 2018 Weight Update For The Week.
Weekly Weight Update.
Paul (ME) 14st 10.25 or 206.25 lbs - 2 lbs in one week (I lost 2 lbs this week and but am still looking bigger due to the high calorie days), calipers indicated a gain of +0.07 % body fat +0.07 lb gained in one week - lean body mass is down -2.07 lbs in one week which again is probably down to the fluctuations in water weight, strength keeps going up so i will stick with what is currently working.
Tony 10st 13.75 or 153.75 lbs up +2.75 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a gain of +0.05% body fat, and gain of +0.27 lbs of fat and a gain of +2.48 lbs lean body mass. Looking fuller again this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
Weekly Weight Update.
Paul (ME) 14st 10.25 or 206.25 lbs - 2 lbs in one week (I lost 2 lbs this week and but am still looking bigger due to the high calorie days), calipers indicated a gain of +0.07 % body fat +0.07 lb gained in one week - lean body mass is down -2.07 lbs in one week which again is probably down to the fluctuations in water weight, strength keeps going up so i will stick with what is currently working.
Tony 10st 13.75 or 153.75 lbs up +2.75 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a gain of +0.05% body fat, and gain of +0.27 lbs of fat and a gain of +2.48 lbs lean body mass. Looking fuller again this week which is an improvement - we will both keep things the same to keep making more progress with gaining size through these colder months.
paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 73 - Monday 26th November 2018
Another very high calorie day for me and Tony,
My Totals: 12:205 Kcal, 523g pro, 1613g cho, 383.49g fat
Tonys : 10:196 Kcal, 365g pro, 1380g cho, 356.48g fat
I gained 8.75 lbs the following day upto 15 st 5.25 or 215.25 lbs
Tony gained 11.25 lbs in one day upto 11 st 11 or 165 lbs
I am still around 50 lbs heavier than Tony and only around 1 inch taller.
Both of us have planned to start our cutting phase January 7th after all of the holidays to get rid of all of the junk food.
By cutting earlier it will shorten our mass gaining phase but also limit excess fat gain which will make the fat loss process much easier - we will then be able to maintain a more decent condition for next spring and summer.
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Another very high calorie day for me and Tony,
My Totals: 12:205 Kcal, 523g pro, 1613g cho, 383.49g fat
Tonys : 10:196 Kcal, 365g pro, 1380g cho, 356.48g fat
I gained 8.75 lbs the following day upto 15 st 5.25 or 215.25 lbs
Tony gained 11.25 lbs in one day upto 11 st 11 or 165 lbs
I am still around 50 lbs heavier than Tony and only around 1 inch taller.
Both of us have planned to start our cutting phase January 7th after all of the holidays to get rid of all of the junk food.
By cutting earlier it will shorten our mass gaining phase but also limit excess fat gain which will make the fat loss process much easier - we will then be able to maintain a more decent condition for next spring and summer.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 188 - Sunday 25th & Monday 26th November 2018
Sundays and Mondays leg workouts - quads on sunday and hamstrings and calves on monday, i was feeling good on front squats and Tony was also able to have a decent workout - strength is still going up and squats feel more comfortable, the last 7 squat sessions prior to this one have felt **** on the way down which is probably due to training the quads on Friday and then again Sunday which is not giving them much time to recover, it is not preventing them from growing though so i will stick with it for now to keep making more progress - i may change it up in January when i start to cut if performance takes to much of hit when i make a major reduction in caloric and carbohydrate intake.
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Sundays and Mondays leg workouts - quads on sunday and hamstrings and calves on monday, i was feeling good on front squats and Tony was also able to have a decent workout - strength is still going up and squats feel more comfortable, the last 7 squat sessions prior to this one have felt **** on the way down which is probably due to training the quads on Friday and then again Sunday which is not giving them much time to recover, it is not preventing them from growing though so i will stick with it for now to keep making more progress - i may change it up in January when i start to cut if performance takes to much of hit when i make a major reduction in caloric and carbohydrate intake.
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paul56778
Well-known member
Tony & Paul - Workout - Back & Arms 61 - Tuesday 27th November 2018
Yesterday's back and arm workout went well, was able to get a decent pump from all of the carbs consumed on monday and used an arm blaster for 3 out of 5 sets for cable bicep curls which felt slightly different and put more pressure on the biceps, energy levels again were great for me and Tony and workout was productive.
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Yesterday's back and arm workout went well, was able to get a decent pump from all of the carbs consumed on monday and used an arm blaster for 3 out of 5 sets for cable bicep curls which felt slightly different and put more pressure on the biceps, energy levels again were great for me and Tony and workout was productive.
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paul56778
Well-known member
Tony & Paul - Workout - Chest 67 - Wednesday 28th November 2018
Wednesdays chest workout went quite well but i only managed 9 reps and failed on the 10th for my 4 sets with the 140s for dumbbell bench press, also me and Tony both performed DB bench press first so chest was pre exhausted prior to flat barbell bench press so we helped each other perform negative reps, i will aim to use the same weights next week and hope strength levels are better.
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Wednesdays chest workout went quite well but i only managed 9 reps and failed on the 10th for my 4 sets with the 140s for dumbbell bench press, also me and Tony both performed DB bench press first so chest was pre exhausted prior to flat barbell bench press so we helped each other perform negative reps, i will aim to use the same weights next week and hope strength levels are better.
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paul56778
Well-known member
Tony & Paul - Workout - Shoulders 31 - Thursday 29th November 2018
Yesterday's shoulder workout, strength levels were decent, joints do not feel the greatest in this cold weather though so we made sure to warm up prior to using heavier weights for dumbbell shoulder press, this workouts is normally split up, but we performed compound sets with flyes for front, rear and side delt raises with dumbbells and the cables to speed up the workout and increase intensity.
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Yesterday's shoulder workout, strength levels were decent, joints do not feel the greatest in this cold weather though so we made sure to warm up prior to using heavier weights for dumbbell shoulder press, this workouts is normally split up, but we performed compound sets with flyes for front, rear and side delt raises with dumbbells and the cables to speed up the workout and increase intensity.
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paul56778
Well-known member
Tony & Paul - Workout - Legs 189 - Friday 30th November 2018
Yesterdays workout for legs was a little harder due to me coming down with a cold so i had to train slower and not push as heavy because breathing was harder and joints felt sore, i did not feel like going to the gym and the start of the workout was hard but i did feel much better towards the end of the workout and still had a reasonably productive session, Tony on the other hand had much more strength and was able to go up in weight on leg extensions and machine squats so had a great progressive workout.
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Yesterdays workout for legs was a little harder due to me coming down with a cold so i had to train slower and not push as heavy because breathing was harder and joints felt sore, i did not feel like going to the gym and the start of the workout was hard but i did feel much better towards the end of the workout and still had a reasonably productive session, Tony on the other hand had much more strength and was able to go up in weight on leg extensions and machine squats so had a great progressive workout.
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paul56778
Well-known member
Tony & Paul - FOOD - ReFeed Day 74 / Mini ReFeed - Friday 30th November 2018
Yesterday we had a higher carb refeed based day which aided with the leg workout but was less extreme overall, i hit around 8.5k calories and Tony had around 4.5-6k, i was up around 6 lbs today and Tony was up 3 lbs, i did not feel like eating as much due to not being able to properly taste the food and not having an appetite due to being run down with a cold so i did not push the food - i never force feed and eat based on feel for all of these high calorie days.
We plan on keeping protein intake high and carbs low until our next high calorie day which might not be until Thursday 6th December.
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Yesterday we had a higher carb refeed based day which aided with the leg workout but was less extreme overall, i hit around 8.5k calories and Tony had around 4.5-6k, i was up around 6 lbs today and Tony was up 3 lbs, i did not feel like eating as much due to not being able to properly taste the food and not having an appetite due to being run down with a cold so i did not push the food - i never force feed and eat based on feel for all of these high calorie days.
We plan on keeping protein intake high and carbs low until our next high calorie day which might not be until Thursday 6th December.
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paul56778
Well-known member
Tony & Paul - Workout - Back 93 - Saturday 1st December 2018
Yesterday's back workout went well, we both had more energy and a decent pump from the higher carbs and calories consumed the day prior, we also completed the workout in around 50 minutes as usual but did not max out on a few movements due to the illness "cold" negatively affecting breathing, i felt a little better for today's front squats which were performed in a fasted state, i still have not consumed any food and just been running on water for today, i find illness kills my appetite so i will fast until tomorrow morning and me and Tony will have another high calorie day to allow for better energy levels to complete the rest of the leg workout and to also aid with strength levels for Tuesday's planned chest workout.
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Yesterday's back workout went well, we both had more energy and a decent pump from the higher carbs and calories consumed the day prior, we also completed the workout in around 50 minutes as usual but did not max out on a few movements due to the illness "cold" negatively affecting breathing, i felt a little better for today's front squats which were performed in a fasted state, i still have not consumed any food and just been running on water for today, i find illness kills my appetite so i will fast until tomorrow morning and me and Tony will have another high calorie day to allow for better energy levels to complete the rest of the leg workout and to also aid with strength levels for Tuesday's planned chest workout.
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paul56778
Well-known member
Sunday 2nd December 2018 Weight Update For The Week.
Weekly Weight Update.
Paul (ME) 14st 13.5 or 209.5 lbs +3.25 lbs in one week (I gained 3+ lbs this week and but am looking bigger due to the high calorie days), calipers indicated a loss of -0.22 % body fat -0.34 lb lost in one week - lean body mass is up +3.59 lbs in one week which is progressive so i will stick with the high calorie days which seem to be working well.
Tony 11st 8.75 or 162.75 lbs up +9 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a gain of +0.35% body fat, gain of +1.22 lbs of fat and a gain of +7.79 lbs lean body mass. Looking bigger again this week which is an improvement - we are keeping things the same to continue making more progress with gaining size through these colder months. (Tony is gaining more strength which is a positive improvement in adding more muscle mass and his condition has not suffered from gaining almost 8 extra pounds.)
Weekly Weight Update.
Paul (ME) 14st 13.5 or 209.5 lbs +3.25 lbs in one week (I gained 3+ lbs this week and but am looking bigger due to the high calorie days), calipers indicated a loss of -0.22 % body fat -0.34 lb lost in one week - lean body mass is up +3.59 lbs in one week which is progressive so i will stick with the high calorie days which seem to be working well.
Tony 11st 8.75 or 162.75 lbs up +9 lbs pounds from last week, chest, arms and back are fuller, calipers indicated a gain of +0.35% body fat, gain of +1.22 lbs of fat and a gain of +7.79 lbs lean body mass. Looking bigger again this week which is an improvement - we are keeping things the same to continue making more progress with gaining size through these colder months. (Tony is gaining more strength which is a positive improvement in adding more muscle mass and his condition has not suffered from gaining almost 8 extra pounds.)