Tony & Paul Workouts

Tony & Paul - Workout - Legs 190 - Sunday 2nd December & Monday 3rd December 2018

Sundays Quad and Mondays Hamstring and Calf workout, strength was down a little due to cold/illness for sundays squat session but i felt allot better Monday and had a better hamstring and calf session, strength has come back fully now that illness has gone. We are both aiming to add more mass for this month and begin our fat loss/cutting the first monday of January which is the 7th.


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Tony & Paul - Workout - Chest 68 - Tuesday 4th December 2018

Yesterday's chest workout was much better than last weeks, i was able to perform 9 reps failing on the 10th with 3 plates per side on barbell bench press for my last 2 sets, and 9 reps failing on the 10th for all 4 sets for dumbbell bench press with the 140s. i have noticed that the complete full day fasts have been having an impact on my workout endurance and causing for me to lose reps with the heavy sets which impaired my last chest workout by me only being able to manage 4 reps with 3 plates per side on bar bench press whilst Tony helped me perform the other 6 negatives, this week we performed the chest workout on the normal Tuesday opposed to the Wednesday after a high calorie day which allowed for much better strength levels.

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if those vids were made in your gym it looks like things are really getting done!!!
 
thebigt said:
if those vids were made in your gym it looks like things are really getting done!!!
Click to expand...

Yes the last thing to do is carpet tiles, ceiling has been artexted & painted and wood has been added to box in windows and has also now been stained - this is ready for new equipment after this friday when the carpet tiles go down - will probably wait until the new year because xmas less than 3 weeks away.
 
paul56778 said:
Yes the last thing to do is carpet tiles, ceiling has been artexted & painted and wood has been added to box in windows and has also now been stained - this is ready for new equipment after this friday when the carpet tiles go down - will probably wait until the new year because xmas less than 3 weeks away.
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fantastic, very happy for you---and maybe just a little jealous, lol.
 
Tony & Paul - Workout - Back & Arms 62 - Wednesday 5th December 2018

The back and arm workout went well, we have been using the arm blaster for cable bicep curls and feel that it causes more of a burn so will use it for a few more sessions to see if it has any impact on improving arm development.

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Tony & Paul - Workout - Shoulders 32 - Thursday 6th December 2018

Workout was good, we tri setted seated shoulder press with bent over and seated side lateral raises, and performed a tri set for single arm dumbbell shoulder press, cable side lateral raises and cable bent over raises then performed standing dumbbell front raises on their own at the end of the workout. We both felt more of a burn due to shorter rest periods and had a productive workout.

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Tony & Paul - FOOD - ReFeed Day 76 - Thursday 6th December 2018

Thursdays high calorie day was good, i made slight changes to increase our intake for protein which was sourced from many different protein bars / snacks, we also went through 2 pints of Ben and Jerry's, 1 pint of Häagen-Dazs and a full 950ml tub of Kelly's Cornish Parlour Salted Caramel Ice Cream between us which did bump up the fat intake along with some of the other higher fat protein bars and MyProtein Chocolate Protein Bites.

Overall it went well and neither of us force fed.

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I ended up consuming 11:933 Kcal, 609g Protein, 1351g Carbs and 421g Fat

Tony's - 8:403 Kcal 423g Protein, 999g Carbs, 317g Fat
 
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Tony & Paul - Workout - Legs 191 - Friday 7th December 2018

Yesterday's leg workout was productive, we used more weight on the leverage squat machine and i increased my reps to 20 for single leg press to change things up, strength was good during this workout for Me and Tony due to the mass of calories consumed the day prior, we performed a complete fast running on water for this workout and the whole day and even performed todays back workout in a fasted state so in total the fast lasted for 36-37 hours, strength was great for todays back workout and i even managed to get a decent pump despite it being the second fasted workout in a row.

Appetite is normally gone the day after eating the large caloric amounts and the hunger kicks in at around 5-6pm so Me and Tony just drink more water and wait a few hours for it to disappear which i find completely goes altogether after the 24 hour mark.

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Tony & Paul - Workout - Back 94 - Saturday 8th December 2018

Last Saturday's back workout went well in my gym, strength levels were decent along with muscle fullness despite performing the workout in a fasted state of around 36-37 hours running on the high carbs from the Thursday prior to the workout, pull ups tend to get harder as my weight goes up which limits the movement, i did work up to 120kg on corner rows for my last 2 sets of 10 but could not push to 140kg this week for 8 reps.

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Tony & Paul - FOOD - ReFeed Day 77 - Sunday 9th December 2018

Last Sunday's High Calorie Day, i was called into work 15 minutes after the start time so had to put eating on hold from 2pm-8pm but still managed to eat a lot of calories, overall the day went well and quad workout in the morning was great and strength keeps increasing every week.

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Calories / Macros - Me 9787Kcal 446g Pro, 1216g Cho, 321g Fat (Gained 8.5 lbs in one day upto 15st 5 1/4 or 215.25 lbs)

Tony 7512Kcal 376g Pro, 814g Cho, 298g Fat (Gained 6.5 lbs in one day upto 12st 1 1/4 or 169.25 lbs)
 
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Tony & Paul - Workout - Legs 192 - Sunday 9th & Monday 10th December 2018

Sunday's quad workout & Mondays calf and hamstring workout. They were great, i am happy that my strength is climbing every week and making squats much easier to perform, i will aim to push with the same max weight as last week and see if last 10th rep is easier on my final set before increasing the weight further, i do not like to drop below 9-10 reps as the weight goes up on all exercises to keep the volume up in my sessions to support progress in increasing muscle mass.

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Tony & Paul - Workout - Chest 69 - Tuesday 11th December 2018

Tuesdays Chest workout went quite well, due to fasting the day prior my reps suffered a little, i was failing on the 10th rep for all sets of dumbbell bench press with the 140s, also the same thing was happening for the barbell bench press for my last sets when going up to 3 x 20s per side - after the 9th rep movement was just failing leaving the bar on my chest for Tony to take off. This was a decent workout and my chest was sore the following day. We also trained with a friend - Scott who was new to the dumbbell pullovers and the structure of our chest workout but had a great session overall and me and Tony both look forward to future sessions.

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Tony & Paul - Workout - Back & Arms 63 - Wednesday 12th December 2018

Last Wednesday's back and arm workout, overall it went better than last weeks sessions and strength is increasing gradually for both of us each week as our body weight is going up, we used the arm blaster for this session for cable bicep curls and find them more concentrated which limits the weight used - we will use it a few more times to assess if it is a benefit to our progress.

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Tony & Paul - Workout - Shoulders 33 - Thursday 13th December 2018

Last Thursday's Shoulder workout, this is week 3/3 of Shoulders Only on Thursday which will be switching over to back and shoulders on Wednesdays and Arms on Thursdays for the next 3 weeks, strength was great for this workout allowing for me to use the heavier 40KG+ dumbbells for single arm shoulder press after performing seated dumbbell bench press. Me and Tony always tend to limit shoulder work to 1 session per week due to them being involved in a range of other workouts.

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Tony & Paul - Workout - Legs 193 - Friday 14th December 2018

Yesterday's leg workout was better than last weeks due to me being able to almost double the weight used on single leg - leg press, and also go upto 7 plates per side for my last set of machine squats for 10 reps, the most i have managed in the past last year was around 6-7 reps so this is an improvement. This workout went great because we both had a mass of carbs the day prior. I was also able to add an extra 3 reps on to all sets of leg extensions with the full stack to 15 reps from my usual 12, the cold weather is making the joints feel like **** though so extra warming up is required and is why Me and Tony always start our workout with leg extensions before moving on to the machine squats and then leg press.

* Tony's strength is going up due to me advising him to increase his daily calories from clean carbohydrates, he is going up to around 5 plates per side on the machine squats usually he only uses 3 plates maybe 4 so this is a major improvement.

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Tony & Paul - FOOD - ReFeed Day 78 - Thursday 13th December 2018

This was the high calorie day for last Thursday - i gained around 12.5 lbs and Tony 7.5 lbs

Tony Managed 6965 Kcal, 407g Pro, 808g Cho, 228g Fat

My Totals 9134 Kcal, 458g Pro, 1160g Cho, 275g Fat

This is not as high as we normally push but we both could not comfortably consume more and will not force feed.

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Sunday 16th December 2018 Weight Update For The Week.

I think i missed last weeks update but here is the one for this week, i will stop doing these every week when we diet and only post the 2-4 week updates to show more of a change.

Weekly Weight Update.

Paul (ME) 15st 0.25 or 210.25 lbs +3.5 lbs from last week (I gained 3+ lbs this week and but am looking bigger due to the high calorie days), calipers indicated a loss of -0.42 % body fat -0.74 lb lost in one week - lean body mass is up +4.24 lbs in one week which is progressive so i will stick with the high calorie days which seem to be working well, Tony noticed increased size overall but mainly in quads.

Tony 11st 9.25 or 163.25 lbs up + half a pound from last week, chest, arms and back are fuller, calipers indicated a gain of +0.18% body fat, gain of +0.34 lbs of fat and a gain of +0.16 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 faded a little but is minor and acceptable due to size and strength gains and will be sorted in the new year when we both start our aggressive fat loss phase.
 
Tony & Paul - Workout - Back 95 - Saturday 15th December 2018

Yesterday's back workout went well up the bigger gym, my strength is decent and weight is going up, this is one of the shortest workouts of the week and only takes around 50-55 minutes to complete.

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Tony & Paul - Workout - Legs 194 - Sunday 16th & Monday 17th December 2018

Last Sunday's Quad and Mondays Hamstring and Calf Workouts both went great, we have added a new smith machine to replace the older one which i hate because it is **** and binds which i feel is dangerous when using heavier weights so will be removed when we get around to it allowing for more room for the leg press and leg extension / leg curl machine, the new smith machine is much smoother due to including bearings and worked awesome for back squats and calf raises.

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Tony & Paul - FOOD - ReFeed Day 79 - Monday 17th December 2018

This was a high calorie day for me and Tony, i hit around 11k and Tony hit 5k due to work which stopped him from eating as much, the same thing has happened for today's high calorie day where i am able to eat due to working earlier in the day whilst he is away at work.

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Tony & Paul - Workout - Chest 70 - Tuesday 18th December 2018

Tuesdays chest workout, it was a little harder due to the "Santa Costumes" and vision was distorted due to the sunglasses but was still progressive and i managed to use the heavier 140s for DB Bench Press for all 4 sets, still failing on the tenth rep i hit around nine and a half reps before failure, the new smith machine was good for incline bench press and much smoother than the older one, it is not counter balanced though due to the cables missing so the bar is heavier than normal.

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Tony & Paul - Workout - Back & Shoulders 32 - Wednesday 19th December 2018

Back and Shoulder workout for Wednesday was switched up to plate loaded machine rows, pull ups and the smith machine was used for pressing, this smith machine is counter balanced though so much easier to use than our own newer one, i was able to push back up to 3 plates per side for 8-9 reps for my last set so my strength is back to where it was at my strongest point last year, these will probably be our strongest workouts due to starting a cut for 8-10 weeks 7th Jan 2019 - Low carb and Low Fat PSMF which usually causes reps to drop with the heavier weights.

* Tony is keeping up and full stacking the lat pulldown machines and low row for a decent 10 reps for most sets so is much stronger than last year, he is also up around 8-10 lbs from last year therefore has had quite a progressive bulk.

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Tony & Paul - Workout - Legs 195 - Thursday 20th December 2018

Last Thursdays workout was changed from arms to legs due to there not being enough time on the Friday to fit this 80-90 minute leg workout into, strength was great for both of us, i was able to work up to 500k for my last set of leg press for 20 reps, yesterday's - Sundays quad workout went better than usual due to the quads having more rest due to being trained on the Thursday vs the normal Friday.

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Tony & Paul - Workout - Arms 31 - Friday 21st December 2018

Last Friday's workout - Arms compared to the normal leg workout, we supersetted bicep movements with triceps to further speed up the workout due to there being a 50 minute time limit caused by work commitments, i was able to achieve a decent pump and used this as a high calorie day and ended up consuming around 7.5k.

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Tony & Paul - Workout - Back 96 - Saturday 22nd December 2018

Last Saturday's back workout in our gym went well, we did single arm dumbbell rows for the first time in a while which went well with the heavier dumbbells, also used the newer smith machine for rowing which is much smoother than the older original one, this workout went well and strength keeps on going up which will be changing next week when me and Tony both start our cutting phase.

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Tony & Paul - Workout - Legs 196 - Sunday 23rd & Monday 24th December 2018

Last Sunday's & Mondays Leg workouts, Quads on Sunday & Hamstrings and Calves on Monday, strength is still on the increase and the combination of front squats, smith machine back squats, hack squats and leg extensions worked well to hammer the quads causing for them to still be sore yesterday - Wednesday 26th Dec.

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Tony & Paul - Workout - Chest 71 - Tuesday 25th December 2018

Christmas day chest workout, the nice thing about having your own gym is that you can use it when the other gyms are closed on special occasions such as Christmas and New Years. Workout was not performed in a fasted state / me and Tony both consumed around 100-120 grams of carbs prior to the workout which helped with energy levels, i also used 4 caps of SNS Glycophase.

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Tony & Paul - Workout - Back & Shoulders 33 - Wednesday 26th December 2018

The bigger gym was only open from 10am - 12:00pm and we completed a 1 hour and 20-30 minute back and shoulder workout which went well, our strength is at its highest for the year, weight is also at the heaviest for me and Tony he is at around 12 stone and i am upto almost 16 stone in this workout vid.

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Tony & Paul - Workout - Arms 32 - Thursday 27th December 2018

Last Thursdays arm workout, 3 exercises x 4 sets for both biceps and triceps, all of us achieved a decent pump from the workout due to the high carbs consumed days prior to the workout, again strength is still at its best and will probably be on a slight decline now due to being in the second day of an 8-10 week intense cutting phase.

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Tony & Paul - Workout - Legs 197 - Friday 28th December 2018

Another great leg workout for both of us, i was able to hit a decent last set of 15 reps with 1122 lbs or 510 KG the most i have used has been around 1210-1232 lbs 550-560 KG for a decent 10 reps back in August - September, when going really heavy i tend to feel it more in the shins, i might ease off and perform more reps for my next leg workout due to the plate making crunching sounds.

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Here is the last heavy set:

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Tony & Paul - Workout - Back 97 - Saturday 29th December 2018

Last Saturday's back workout went well, strength was not as great as the last back session up the bigger gym but overall this was a progressive workout for us both, this is the most depressing time of the year over here in the UK, it is not light until around 8-9 am and then is black again at around 4:30-5pm, we both cannot wait until around the end of March - April when the nights get lighter.

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Tony & Paul - Workout - Legs 198 - Sunday 30th & Monday 31st December 2018

Sundays Quad workout & Mondays Hamstring and Calf workout, strength was not as good for front squats due to the heavy leg press performed the friday prior to this session which limited my max weight by 33 lbs or 15KG, the smith machine back squats are also causing more post workout muscle soreness, overall the two workouts went well, Me and Tony are both now into day 3 of our 8-10 week intense cutting phase which we normally start in around April so we are 4 months early.

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Tony & Paul - Workout - Chest 72 - Tuesday 1st January 2019

New Years day chest workout, strength was actually very good for both of us for this workout and the 140s felt easier for bench press, me and Tony are currently on day 4 of PSMF and been hitting around or just under 1000 calories with 180-190 grams of protein per day.

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Tony & Paul - Workout - Back & Shoulders 34 - Wednesday 2nd January 2019

Wednesdays Back & Shoulder workout went well strength is still good for both of us due to it being still early on in the cut, Todays arm workout was also good which i thought would suffer a little due to the lower carbohydrates and calories for the past week so far.

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Tony & Paul - Workout - Arms 33 - Thursday 3rd January 2019

Yesterday's arms workout was good, strength is still decent even running on very low calories and carbohydrates, pump is non existent though and the weather is freezing so we will be training wrapped up for the next few weeks maybe even 2 months depending on how ****ty the winter is this year. Appetite is still low but i have increased my water intake to around 6 or even 7-8 litres per day which always helps to curb appetite, a mix of whey and casein is also being used for the 2 x 90 gram servings of protein which does help to keep hunger under control.

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Tony & Paul - Workout - Legs 199 - Friday 4th January 2019

Last Friday's leg workout went well, strength was high considering the PSMF dieting on very low calories and carbohydrates, weights will be kept as heavy as possible to allow for the retention of lean muscle mass whilst dropping fat for this 8-10 week cutting phase.

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Tony & Paul - Workout - Back 98 - Saturday 5th January 2019

Yesterday's back workout went OK, i tweaked lower back performing single arm dumbbell rows due to it being cold and not warming up sufficiently so this made workout slightly harder and also had an impact on today's quad session.

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Sunday 6th January 2019 Weight Update For The Week.

Updates have not been as consistent due to mass gaining but here is the update for end of week 1 cutting.
Weekly Weight Update.

Paul (ME) 15st 0.25 or 210.25 lbs -4.75 lbs from last week (I lost almost 5 lbs this week and will not be looking at mirror until end of week 3 to see more of a change), the calipers indicated a loss of -0.04 % body fat -0.27 lb lost in one week - lean body mass is down -4.48 lbs in one week which is not the best, i will stick with the current protein and calories until next weight check.

Tony 11st 7.75 or 161.75 lbs down -4 lbs from last week, calipers indicated a loss of -1.09% body fat, loss of -2.09 lbs of fat and a loss of -1.81 lbs lean body mass. We are keeping things the same to continue making more progress with lowering fat and maintaining muscle mass through these colder months. (Tony is holding strength which is a positive improvement but it is still real early in the cutting phase.
 
Tony & Paul - Workout - Legs 200 - Sunday 6th & Monday 7th January 2019

Sundays and Todays Leg workouts, sunday was quads as usual and today hamstrings and calves, due to the lower back pull on Saturday i did not perform any deadlifts and stuck to leg curls but performed 6-7 sets of 10 reps compared to the usual 3 when we do 3 sets of deadlifts, also the weather has been colder and i have lost just under 5 lbs in one week due to the low calories for past 7 days of cutting, today is day 8 of PSMF and it has gone well, i will be busy with work for the next 2 weeks pretty much straight through with no days off which will make the cutting process on very low calories slightly easier. "We were originally planning on going for 8-10 weeks for this cut phase but we will assess progress after week 3 and decide if this will be a mini 4-5 week cut depending on how we are both looking, we could always increase the calories and perform a slightly longer fat loss phase if need be or even use this to lean up prior to adding a little more lean mass prior to April when the weather warms up and we normally carry out this intense fat loss dieting so we are well ahead by starting now, depending on how lean we end up we may even be able to perform 4-6 weeks this time and then add an additional 4-6 weeks back in April which i feel is easier rather than the full 10 weeks straight through.

* I found front squats a little harder for this workout which limited my max working weight, i also much prefer front squats over regular back squats due to them being easier on the lower back which helps due to the slight injury.

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Tony & Paul - Workout - Chest 73 - Tuesday 8th January 2019

Yesterday's chest workout week 1/3 went well, changed to decline bar bench press and decline dumbbell flyes, strength seemed to be better for this workout than the past 3-4 weeks even though we are in week 2 of our intense fat loss dieting phase, i set a new personal best - 3 plates per side the bar for 15 reps on my last set of decline bench press which i am happy with, Tony is also feeling stronger despite us running on much lower carbs and calories.

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Tony & Paul - Workout - Back & Arms 64 - Wednesday 9th January 2019

Yesterday - Wednesdays Back and Arm workout, week 1/3 went well - strength seems to be just as good if not a little better than the start of the cut which is odd since me and Tony have been running on around 950-1100 calories per day 180-190 grams of protein, 18-30 grams of carbs, and 12-18 grams of fat which is very low.

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Tony & Paul - Workout - Shoulders 34 - Thursday 10th January 2019

Yesterday's shoulder workout - my strength was great at the start of the workout and then my shoulders started to burn more as the workout progressed making it slightly harder, overall the workout went well - we are both dressed up in thicker clothing to remain warmer though due to it being cold in our gym along with the bigger one which are not heated so they stay very cold this time of the year.

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Tony & Paul - Workout - Legs 201 - Friday 11th January 2019

Yesterday - Fridays leg workout up the bigger gym - i felt very drained at start of the workout due to lower calories but worked up to some decent weight maxing out at 550KG for my last set or 1210 lbs of 10 leg press - the machine felt as though it was going to bend or snap and was under a lot of stress so is probably not safe to push past this - i feel next offseason i could go upto 600 KG+ but need to use a more heavy duty machine to cope with the load - i can always increase the reps past 10 and possibly further increase ROM to increase load on the muscle to allow for further progression to be made later in the year when aiming for more mass again. *When going lower with leg press i find that the pressure / load shifts more into the hamstrings which is why i avoid going to low on them to maintain higher levels of strength / power.

(Also the video quality is lower due to the workout being filmed in 1080p on my Phone - i have now set it to 4K if there is a problem with the normal camera not being charged which is a rare occurrence.)

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Sunday 13th January 2019 Weight Update For The Week / End Week 2 Cutting Phase

End of week 2 cutting phase

Paul (ME) 14st 2.5 or 198.5 lbs -11.75 lbs from last week (I lost almost 12 lbs this week and still will not be looking at mirror until end of week 3 to see more of a change), the calipers indicated a loss of -0.19 % body fat -0.8 lb lost in one week - lean body mass is down -10.94 lbs in one week which is not the best so i will be increasing the calories for today and week 3 onwards to preserve more lean muscle mass - strength is still great though just endurance has taken a hit which is to be expected.

Tony 11st 4.25 or 158.25 lbs down -3.5 lbs from last week, calipers indicated a slight gain of +0.45% body fat, gain of +0.47 lbs of fat and a loss of -3.97 lbs lean body mass. We are both increasing calories from protein to preserve lean muscle mass which is important to allow for more desired changed to be made in terms of overall body composition. (Tony is gaining strength despite the caliper test showing a loss of LBM and gain of Body Fat which is a positive improvement but it is still quite early in the cutting phase.
 
Tony & Paul - Workout - Back 99 - Saturday 12th January 2019

Yesterday's Back Workout was good considering i worked a 10.5 hour shift without any break for food and performed the workout straight after in a fasted state, i was just running on Cherry Flavoured L-Carnitine in my water "2.5 litres" through the day and 2 scoops or 10 grams of The Ripper By Cobra Labs as well as 2 Capsules of Chaos and Pain Cannibal Genius which expired a few years ago and i found the morning prior to the shift which still worked well to keep me alert, i was not aware that i had lost so much weight in one week until the check in this morning so was surprised to still have awesome strength levels for the workout, what's awesome is we seem to be gaining strength through this fat loss phase despite the heavy calorie deficit, today i added in some PB2 - Chocolate - Strawberry & Grape Versions to my intake - eat it dry with a spoon from the tubs as well as some of MyProteins Powdered PB regular not the Stevia natural one which is not as nice but i still have many tubs of it to get through, also i gave Tony 50-60 grams of the Chocolate PB2 mixed with water in a bowl - We also had 1 x Combat Crunch Bar Each - i had a Choc Cake one and he had the White Choc Raspberry One, We also had 1 x Carb Killa Brownie Each, I had a Prosupps My Bar Pro In Caramel Craze and Tony had 1 x Grenade Carb Killa Jaffa Quake and a Weider Yippie Bar Chocolate-Lava or Triple Chocolate IIRC. - I had around 1790-1990 Calories and Tony had around 2000-2150 calories which is a little more than we have had for the past 13 days which helps a little. - Next week we are both increasing protein powder intake by 60 grams which adds an extra 220-240 calories and 40-46 grams of protein which i feel is required to preserve more LBM.

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Tony & Paul - Workout - Legs 202 - Sunday 13th & Monday 14th January 2019

Sunday or yesterday's quadricep workout and today's hamstring and calf workout, yesterdays workout went very well, somehow my strength seems to have increased along with Tonys despite being down 16.5 lbs in 2 weeks of cutting which is quite a drop, i have increased our protein intake by 45 grams from today to preserve more lean muscle mass, me and Tony are both running on around 220-235 grams a day and keeping fat and carbs as low as possible, i will hold it like this until Sunday 20th which will be a high carbohydrate and high protein refeed day keeping fat on the lower side, we will also drop calories and protein Saturday 19th due to the high calorie day on the Sunday, i am also working 2-8pm next Sunday on the high calorie refeed which may limit food consumption which is a good thing to keep calories from going very high because when we tend to eat more carbs it is sometimes harder to stop so this prevents me from consuming too much.

Tony added an extra 44-45 lbs to his front squat for 7 reps vs his normal 8-10 which is great considering that he is down in weight from the past 2 weeks of intense cutting, the extra calories from protein bars and PB2 did not do much for our energy levels yesterday so i feel still was not enough so the high carb day coming up Sunday should work more effectively.

* I was also able to increase my max squat weight from last week by 5.5 lbs for my last set and also push reps to 12 from 10 which is quite an improvement, this is also after Fridays very heavy 550 KG Leg Press so legs were not fully repaired with only 1 day rest between this workout so our quads are getting a hammering. "Overall recovery seems good and tends to get better as i push protein higher, the max i ever tend to push it to is around 1.75-2 grams per pound of body weight which ends up being 320-360 grams per day which i find tends to aid with keeping body temperature higher which can be done to stay warmer during these colder winter months.

For my Sunday Squat Workouts i have been using 1UP For Men All In One Pre Workout, i am also using 1UP Pro Ripped Max and a mix of various forms of L-Carnitine added in tablet, capsule, liquid and powder form which i feel aid with the fat loss process. When my 2 tubs of 1UP Pro Ripped Max run out i will probably get some Radiate / Ignit3 if new formula is OK or another one of the top end fat burners on the market that could be recommended as being as good as the original Ignit3 with the Alpha Y which i feel greatly aids with allowing for stubborn body fat stores to be shifted and burned off as a fuel source.

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Tony & Paul - Workout - Chest 74 - Tuesday 15th January 2019

Todays chest workout went great, i was able to increase my max weight on Decline Barbell Bench Press by 5.5lbs and still maintain a decent 10 reps, we also performed a Tri Set for Pullovers, DB Flys and Cable Flyes which was quite intense, i did feel sluggish throughout the workout which is something that i normally suffer from during week 3 to 4 of the diet based on last years fat loss phase so we decided to add in a high carb day Sunday end of week 3 day 21 vs the normal end of week 4 day 28 which is too long, what is awesome is the speed my body is dropping fat i feel like i am where i am at usually week 5-6 and it has only been 2 1/2 weeks of intense dieting, we are eating all of our meals post workout though and training fasted every day, the eating window is only around 35 minutes to 50 minutes maybe 1 hour max so we are fasting for 23 possibly 23+ hours everyday which i feel makes a massive difference to the fat loss results.

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Tony & Paul - Workout - Back & Arms 65 - Wednesday 16th January 2019

Wednesdays workout back and arms went very well still using max stacks for most machines and also working upto 4 plates per side of the hammer strength pulldowns, me and Tony are holding or even gaining strength even running on only 1200 calories per day most of which is coming from protein e.g. 900-950 calories from protein whilst the other 200-300 coming from the tag along carbs and fat in the broccoli and also whey and casein powders were using.

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Tony & Paul - Workout - Shoulders 35 - Thursday 17th January 2019

Yesterdays workout in our gym again was great and we trained with a friend, strength was awesome i was able to get 20-25 reps max on my last 2 sets of heavy 95 lb dumbbell shoulder press, and use decent weight on standing smith machine shoulder press which was a new movement we never perform, also strength seems to be decent on the cable bent over and lateral flyes. Workouts have been going great so i look forward to the weight in and body composition caliper tests this Sunday to see where we are both at.

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