Tony & Paul Workouts

paul56778

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A log of me and my brothers workouts with occasional refeed / cheat days.

New workout videos for each workout.
 
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Leg Workout, Friday 12th Jan 2018

 
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puccah8808

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Haha, I love it! Was totally cracking up at the music! ?
 
paul56778

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Refeed / Cheat Day

Thursday 11th January 2018

 
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paul56778

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Back Workout, Saturday 13th January 2018

 
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paul56778

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3rd Set of T-Bar Rowing, 270lbs x 10

 
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paul56778

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Refeed / Cheat Day

Sunday 14th January 2018

 
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paul56778

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Leg Workout Monday 15th 2018 Blue Monday

 
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paul56778

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Chest Workout Tuesday 16th January 2018

 
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paul56778

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Back & Shoulders Wednesday 17th January 2017:

 
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paul56778

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Arms, Triceps in AM and Biceps PM, two workouts Thursday 18th January 2018.

For Triceps giant set for tricep pushdowns, skull crushers, narrow grip bench press, and behind the head triceps with dumbbell, 1st set 12, second 10 and third 8, so 4 x 3 sets.

For Biceps giant set, Dumbbell Curls, Cable Pulley Curls, Hammer Dumbbell Curls and Single Arm Seated Concentration Curls, all for 3 sets of 10 reps.

I find on second round of each it becomes much harder to perform movements due to pump and fatigue.

 
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paul56778

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Refeed Thursday 18th January 2018

This is the refeed for yesterday for me and Tony.

Over the christmas period e.g. xmas day and new years day they were more of cheat days, i find if i eat lower quality foods e.g. chocolate & biscuits which are cheat foods i feel like **** the next day, i prefer to eat cleaner food sources and just eat high carbs and keep fats lowered, high carb and high fat = feeling like **** the next day for me, if i just stick to carbs mainly i have a much better session the next day, today was a leg session which i will post a vid of later, had great energy and strength for leg press and did full range of movement on hack squats where machine was slamming against itself at bottom portion of movement, i do find hack squats a little rough on the knees though, also for leg extensions today i just performed 1 warm up with 140lbs for 20 reps and then 2 sets with 200lbs 15 reps and 2 sets of 15 reps with 215lbs, around 180 lbs was used on hack squats for all 4 sets of 10, 170lbs for 1st 2 sets of 10 for leg curls, and then i went up 15 lbs per set so 3rd was 185 for 10 and 4th 200 for 10. for seated calves me and Tony normally just use around 88-90 lbs for 4 x 40 due to reps being required for this variant, i did go up to 110 and 135 for my last 2 sets and was able to maintain 40 reps.

stand up calves is not very clear on weight so i just used full stack for 4 sets of 30, Tony drops it by around 45 lbs, 3 less plates for his sets, we both use the full stack on the adductor machine, i perform between 15-20 reps and Tony does 4 x 10, for leg press i did 1st 2 sets 15 reps, 1st set with 726lbs 2nd with 902lbs and last 3rd set 10 reps with 1078lbs. i always perform leg press after leg extensions to allow for blood flow to be good through legs and to allow for them to be prepared and warmed up.

 
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unitas27

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This is the refeed for yesterday for me and Tony.

Over the christmas period e.g. xmas day and new years day they were more of cheat days, i find if i eat lower quality foods e.g. chocolate & biscuits which are cheat foods i feel like **** the next day, i prefer to eat cleaner food sources and just eat high carbs and keep fats lowered, high carb and high fat = feeling like **** the next day for me, if i just stick to carbs mainly i have a much better session the next day, today was a leg session which i will post a vid of later, had great energy and strength for leg press and did full range of movement on hack squats where machine was slamming against itself at bottom portion of movement, i do find hack squats a little rough on the knees though, also for leg extensions today i just performed 1 warm up with 140lbs for 20 reps and then 2 sets with 200lbs 15 reps and 2 sets of 15 reps with 215lbs, around 180 lbs was used on hack squats for all 4 sets of 10, 170lbs for 1st 2 sets of 10 for leg curls, and then i went up 15 lbs per set so 3rd was 185 for 10 and 4th 200 for 10. for seated calves me and Tony normally just use around 88-90 lbs for 4 x 40 due to reps being required for this variant, i did go up to 110 and 135 for my last 2 sets and was able to maintain 40 reps.

stand up calves is not very clear on weight so i just used full stack for 4 sets of 30, Tony drops it by around 45 lbs, 3 less plates for his sets, we both use the full stack on the adductor machine, i perform between 15-20 reps and Tony does 4 x 10, for leg press i did 1st 2 sets 15 reps, 1st set with 726lbs 2nd with 902lbs and last 3rd set 10 reps with 1078lbs. i always perform leg press after leg extensions to allow for blood flow to be good through legs and to allow for them to be prepared and warmed up.

[video=youtube;RgJhzH8NDBw]https://www.youtube.com/watch?v=RgJhzH8NDBw[/video]
You're looking huge Paul. You do competitions?
 
paul56778

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Legs 99 Friday 19th January 2018

 
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Tony & Paul - Workout - Back 47 - Saturday 20th January 2018

Good back session today, similar or the same movements performed on wednesdays workout difference is this version had no added shoulders which cut workout time down to 50-55 mins vs 1 hr 20-25 mins, also we have been performing calve raises almost every day, i normally add some seated when in the gym in the video and if not able to access seated calf machine use my smith machine for around 4-6 sets of 30 reps with 200 lbs, some times like my rest day tomorrow i may go all the way upto 10 sets and go upto 250-270 lbs and back down to 180, so i usually perform upto 300 reps if 30 x 10, same for my younger brother, it was his idea to train them everyday and i have been doing it for around 1 month straight now, he feels it will allow for him to be able to bring them up more, so far mine have improved and are getting much stronger from doing this.

 
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MrKleen73

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Cool vids, any way you can stay on the movements for another second or two? Just long enough for us to see rep execution and ROM? Could take it from just entertaining to creating a little discussion on form, or methods used. Give it a bit more value. I do like how you have them going to the music too.

Good stuff!
 
paul56778

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Cool vids, any way you can stay on the movements for another second or two? Just long enough for us to see rep execution and ROM? Could take it from just entertaining to creating a little discussion on form, or methods used. Give it a bit more value. I do like how you have them going to the music too.

Good stuff!
Cool log. Lots of work put into those videos!
Thanks for positive feedback Jebrook,
MrKleen73 Thanks for positive feedback on videos, often from time to time shorter vids are made to show heaviest sets in relation to form and ROM,

Examples:

 
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MrKleen73

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Okay cool, do you all also do any discussion vids or is this just something you are doing for fun?

Also is that part that looks to be in a cellar / basement in your home or just a dungeon type of gym somewhere?
 
paul56778

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Okay cool, do you all also do any discussion vids or is this just something you are doing for fun?

Also is that part that looks to be in a cellar / basement in your home or just a dungeon type of gym somewhere?
We make them for fun / entertainment purposes, my brother makes the films, it does show progression over time but mainly he makes them just for us to look back on and laugh at.

The second vid is our home gym we built ourselves, recently it has had the extension added with the leg press/hack squat, cable machine, smith machine which i want to replace because it is not smooth, and leg curl / leg extension machine, it is an independant block build out our back garden separate from the house.
 
paul56778

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Its midnight 12:27 so i am off to sleep now.
 
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Refeed / High Carb Day, Sunday 21st January 2018

 
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paul56778

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Tony & Paul - Workout - Legs Workout 100 - 22nd January 2018

Todays Leg Workout.


 
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paul56778

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Tony & Paul - Workout - Chest 23 - Tuesday 23rd January 2018

Dumbbell Bench Press Warmup, 1 x 20 with 50 lbs dumbbells me and Tony

3 x 10 1 x 10 reps 125 lb dumbbells, Tonys was 4 x 10 reps 85 lb dumbbells

Dumbbell Pullovers 4 x 10 with 125 lb dumbbell, Tony 4 x 10 with 95lb dumbbell

Decline Dumbbell Bench press, 1 x 10 1 x 12 1 x 15 1 x 20 with 95lb dumbbells, Tonys 4 x 10 85 lb dumbbells

Decline Chest Flyes, 3 x 10 all with 85 lb dumbbells, Tonys 3 x10 with 50lb dumbbells

Cable Crossovers, 1 x 20 105 lbs total 1 x 10 158 lbs 1 x 15 132 lbs, Tonys were 3 x 10 with 80lbs

Standing Calf Raises 6 x 30 with 200lbs me and Tony

1 x 120 1 x 80 barbell twists me only

4 x 20 lying leg raises on decline bench me only.

"Video does not include all sets and may not be in order listed which was roughly order of workout, the ab work and calves are normally split in between rest periods between chest working sets to save time.

 
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Jebrook

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Dumbbell Bench Press Warmup, 1 x 20 with 50 lbs dumbbells me and Tony

3 x 10 1 x 10 reps 125 lb dumbbells, Tonys was 4 x 10 reps 85 lb dumbbells

Dumbbell Pullovers 4 x 10 with 125 lb dumbbell, Tony 4 x 10 with 95lb dumbbell

Decline Dumbbell Bench press, 1 x 10 1 x 12 1 x 15 1 x 20 with 95lb dumbbells, Tonys 4 x 10 85 lb dumbbells

Decline Chest Flyes, 3 x 10 all with 85 lb dumbbells, Tonys 3 x10 with 50lb dumbbells

Cable Crossovers, 1 x 20 105 lbs total 1 x 10 158 lbs 1 x 15 132 lbs, Tonys were 3 x 10 with 80lbs

Standing Calf Raises 6 x 30 with 200lbs me and Tony

1 x 120 1 x 80 barbell twists me only

4 x 20 lying leg raises on decline bench me only.

"Video does not include all sets and may not be in order listed which was roughly order of workout, the ab work and calves are normally split in between rest periods between chest working sets to save time.

[video=youtube;BrPqR1CIqfI]https://www.youtube.com/watch?v=BrPqR1CIqfI[/video]
Nice heavy dbell workout. I wish my gym had higher than 100’s. Nice job mate.
 
paul56778

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Thanks for feedback, those are my heaviest in my gym currently but can be built up to 140 lbs later on, then i will need to get new handles to support upto 190 lbs, the other gym i train in has 155 lb dumbbells which i have used only twice with wraps for dumbbell single arm back rowing, i still have to get stronger and wont be happy until i eventually am able to bench press 150-160 lb dumbbells.
 
MrKleen73

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Dumbbell Bench Press Warmup, 1 x 20 with 50 lbs dumbbells me and Tony

3 x 10 1 x 10 reps 125 lb dumbbells, Tonys was 4 x 10 reps 85 lb dumbbells

Dumbbell Pullovers 4 x 10 with 125 lb dumbbell, Tony 4 x 10 with 95lb dumbbell

Decline Dumbbell Bench press, 1 x 10 1 x 12 1 x 15 1 x 20 with 95lb dumbbells, Tonys 4 x 10 85 lb dumbbells

Decline Chest Flyes, 3 x 10 all with 85 lb dumbbells, Tonys 3 x10 with 50lb dumbbells

Cable Crossovers, 1 x 20 105 lbs total 1 x 10 158 lbs 1 x 15 132 lbs, Tonys were 3 x 10 with 80lbs

Standing Calf Raises 6 x 30 with 200lbs me and Tony

1 x 120 1 x 80 barbell twists me only

4 x 20 lying leg raises on decline bench me only.

"Video does not include all sets and may not be in order listed which was roughly order of workout, the ab work and calves are normally split in between rest periods between chest working sets to save time.

[video=youtube;BrPqR1CIqfI]https://www.youtube.com/watch?v=BrPqR1CIqfI[/video]
I love seeing stuff like this and how others train, what ROM they use and all that. Now me I know that there are so many methods that work. However as I was looking at this, 2 guys who obviously know what they are doing and have the physiques to prove it. Yet, I promise somewhere there is an asshat saying "They weren't doing full ROM" He should lower the weight if he can't do a whole rep... Yada yada yada...

I am not that person, great workout guys! Keep killing it!
 
Mowglisml

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I love seeing stuff like this and how others train, what ROM they use and all that. Now me I know that there are so many methods that work. However as I was looking at this, 2 guys who obviously know what they are doing and have the physiques to prove it. Yet, I promise somewhere there is an asshat saying "They weren't doing full ROM" He should lower the weight if he can't do a whole rep... Yada yada yada...

I am not that person, great workout guys! Keep killing it!
I was thinking the same thing.. this just reminded me to keep constant tension by not locking out. I feel that a shorter ROM does this. The pumps i have been feeling are insane
 
paul56778

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Tony & Paul - Workout - Back & Shoulders 44 Wednesday 24th January 2018

Overall i felt it was a good workout today:

Seated Low Row, Plate Loaded, 1 warm up, 88 lbs total, 1 x 13, 176 lbs, 1 x 18, 176 lbs, 2 x 10, 220 lbs, Tony's warm up was same weight as mine and he used 176 lbs for 4 x 10 reps, also i choose a different grip, in line which makes exercise harder to perform.

Reverse Grip Lat Pulldowns, Close Grip, 1 x 12 155 lbs, 1 x 10 185 lbs, 1 x 10 200 lbs, 1 x 10 215 lbs, Tony's were 4 x 10 with 155lbs

Seated Low Row with V grip, 4 x 10 225 lbs, Tony's 4 x 10 165 lbs

Pull Ups 4 x 10 Bodyweight, both of us, i weight around 196-200 lbs and Tony is at 144-150 lbs

Double Handle hands facing lat pulldowns to front, 4 x 10 200 lbs Tony's 4 x 10 160lbs

Shoulders Next:

Leverage Shoulder Press, or Horrid Shoulder Press, i find these quite uncomfortable due to the way the machine crosses both sections past each other behind the handles, it is not as nice as the hammer strength versions, the smith machine, or dumbbells or barbell free shoulder press,

4 x 10 154 lbs total, i find it hard to use much weight on this machine, Tony's 4 x 10 88 lbs total

Side Lateral Machine Seated 4 x 10 165 lbs Tony's 4 x 10 90 lbs

Pec Deck / Machine Chest Flye In Reverse for rear delts, hands facing away from each other, 4 x 15 120 lbs, Tony's 1 x 10 110 lbs 3 x 10 120 lbs

Calves :

Seated Calf Raises, 1 x 40, 1 x 45 1 x 60 1 x 40 all with 77lbs, Tony used same weight and performed 1 x 45 and then 3 x 30

Standing Calf Raises, Full Stack, Weight indication is not clear i estimate around 270lbs 4 x 30 reps, Tony used 2 plates less for 4 x 20, so probably around 240 lbs,

 
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MrKleen73

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I was thinking the same thing.. this just reminded me to keep constant tension by not locking out. I feel that a shorter ROM does this. The pumps i have been feeling are insane
Yes definitely but there is just as much benefit to a full or even exaggerated ROM as well. I noticed that these guys seem to do both. Depends on the intent of that specific set and exercise. IE power, Lock Out, Constant tensions, explosive lifting, tempo lifting. Incorporating all of these is going to get you the best results you just have to figure out the ones you respond well to, and use them preferentially while still using the others to fill in any weak areas.

If you aren't already doing it try some occluded stretching after a really good continuous tension exercise. The pump about 2 minutes after you finish the stretch will be unreal!!!!
 
MrKleen73

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Overall i felt it was a good workout today:

Seated Low Row, Plate Loaded, 1 warm up, 88 lbs total, 1 x 13, 176 lbs, 1 x 18, 176 lbs, 2 x 10, 220 lbs, Tony's warm up was same weight as mine and he used 176 lbs for 4 x 10 reps, also i choose a different grip, in line which makes exercise harder to perform.

Reverse Grip Lat Pulldowns, Close Grip, 1 x 12 155 lbs, 1 x 10 185 lbs, 1 x 10 200 lbs, 1 x 10 215 lbs, Tony's were 4 x 10 with 155lbs

Seated Low Row with V grip, 4 x 10 225 lbs, Tony's 4 x 10 165 lbs

Pull Ups 4 x 10 Bodyweight, both of us, i weight around 196-200 lbs and Tony is at 144-150 lbs

Double Handle hands facing lat pulldowns to front, 4 x 10 200 lbs Tony's 4 x 10 160lbs

Shoulders Next:

Leverage Shoulder Press, or Horrid Shoulder Press, i find these quite uncomfortable due to the way the machine crosses both sections past each other behind the handles, it is not as nice as the hammer strength versions, the smith machine, or dumbbells or barbell free shoulder press,

4 x 10 154 lbs total, i find it hard to use much weight on this machine, Tony's 4 x 10 88 lbs total

Side Lateral Machine Seated 4 x 10 165 lbs Tony's 4 x 10 90 lbs

Pec Deck / Machine Chest Flye In Reverse for rear delts, hands facing away from each other, 4 x 15 120 lbs, Tony's 1 x 10 110 lbs 3 x 10 120 lbs

Calves :

Seated Calf Raises, 1 x 40, 1 x 45 1 x 60 1 x 40 all with 77lbs, Tony used same weight and performed 1 x 45 and then 3 x 30

Standing Calf Raises, Full Stack, Weight indication is not clear i estimate around 270lbs 4 x 30 reps, Tony used 2 plates less for 4 x 20, so probably around 240 lbs,

[video=youtube;-2eLaH9oe_c]https://www.youtube.com/watch?v=-2eLaH9oe_c&t=1s[/video]
Dang 196-200? How tall are you? YOU look heavier so I assume you 5'5-5'8.

Yea that darn shoulder press is brutal we had one like that at my old gym, and it was very uncomfortable but it got my medial delts like no other press did.
 
paul56778

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I love seeing stuff like this and how others train, what ROM they use and all that. Now me I know that there are so many methods that work. However as I was looking at this, 2 guys who obviously know what they are doing and have the physiques to prove it. Yet, I promise somewhere there is an asshat saying "They weren't doing full ROM" He should lower the weight if he can't do a whole rep... Yada yada yada...

I am not that person, great workout guys! Keep killing it!
Thanks, we really appreciate and like what you said, yes it is true we have been criticized for a lack of full range of motion in the past yet we have still been growing / progressing, we always concentrate more on feel of the muscle / mind to muscle connection rather than ROM, this tends to work personally for us, but all of us are different, over time we found what works and stuck with it. :)
 
paul56778

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Dang 196-200? How tall are you? YOU look heavier so I assume you 5'5-5'8.

Yea that darn shoulder press is brutal we had one like that at my old gym, and it was very uncomfortable but it got my medial delts like no other press did.
5' 7- 5' 7.5

The shoulder press does work well, just restricts you on how much weight you can press on it.
 
MrKleen73

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5' 7- 5' 7.5

The shoulder press does work well, just restricts you on how much weight you can press on it.
It is almost more like a side raise / press combo. Or just a side raise done with the arms overhead.
 
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Tony & Paul - Workout - Arms 8 - Thursday 25th January 2018

Arms workout for Thursday, arms, triceps in am and biceps in PM, 3 sets for every exercise, 10 reps, 20 for alternating dumbbell curls and hammer curls to allow for 10 per arm. 4 exercises for triceps and 4 for biceps, performed in giant compound set per workout, abs and calves fit at end of two routines.

1st workout at around 10:00 am and 2nd at 5:40 pm

 
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MrKleen73

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Arms workout for Thursday, arms, triceps in am and biceps in PM, 3 sets for every exercise, 10 reps, 20 for alternating dumbbell curls and hammer curls to allow for 10 per arm. 4 exercises for triceps and 4 for biceps, performed in giant compound set per workout, abs and calves fit at end of two routines.

1st workout at around 10:00 am and 2nd at 5:40 pm

[video=youtube;upl5POv683Y]https://www.youtube.com/watch?v=upl5POv683Y[/video]
Damn your arms are impressive man!
 
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Refeed / High Carb Day, Thursday 25th January 2018

All the carbs made for a great arm workout.

 
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Tony & Paul - Workout - Legs 101, Friday 26th January 2018

Todays leg workout went quite well, for one of my sets i lowered weight by half and did full / more range of movement but felt more of the upper thigh and pressure in knees despite halving the weight, also for hack squats i tend do go down as far as the machine allows until it hits stops therefore only use around 180 lbs for 10, with leg extensions i have been sticking for 1 warm up only 12 reps, and then performing 4 working sets of 15 reps, i did go up to 18-20 for a couple of weeks but lowered it, i also increase weight, i start at 4 plates from stack and end up with the full stack most times whilst still performing 15 reps, seated calves are always around 90-135 lbs and no less than 40 reps which i feel is required to work effectively, stand up calves is usually stack for 4 sets of 30, with seated 8 sets of calves are performed, leg adductor machine is always full stack which seems light now, 15-20 reps for 4 sets, leg curls i used around 125 lbs for 4 sets of 10. 15-30 lbs lighter than normally, my younger brother uses around 95 lbs. Legs felt good for today.

 
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MrKleen73

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What time are you working out that you all appear to be the only people in the gym?
 
paul56778

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What time are you working out that you all appear to be the only people in the gym?
Normally at around 3:00pm and finish at 4:20 - 4:30pm

Some days it is quiet but most of the time we use angles to avoid other people being in shot.
 
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Tony & Paul - Workout - Back 48 Saturday 27th January 2018

Overall back workout went well today, every other week i alternate the back workout between my gym and the other bigger local one we go to, today i switched the V - T bar rows with Single Arm Dumbbell Rows, changed grip for low row, used reverse grip for barbell rows, and kept reverse narrow grip lat pulldowns the same as wednesdays workout, next week is week 3 of the same routine then it changes for 3 weeks, all workouts change slightly, e.g. where we are performing back and shoulders on wed, and arms on thurs, it changes to back and arms on wed and shoulders on their own on thurs, also different machines are used for legs, back exercises get switched and chest movements are changed.

 
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