View Full Version : Toni's Journey
Cyrus The Virus
03-13-07, 10:52 am
Looking very good, can't wait to see more pics and improvements.
Big Wides
03-13-07, 11:36 am
as always looking good, going to blow away the competition in june and doing it all natural, way to go
widdlewade44
03-13-07, 11:45 am
Looking great, keep it up Toni! Good luck.
Kevin
widdlewade44
Rooster
03-13-07, 11:51 am
WOW! You look great. Keep up the good fight. I look forward to the next round of pics.
fight4life
03-13-07, 12:27 pm
hey girl !!! all your body seems incredible,good work !!!
for all your support..it means alot and I really need it. I have been so tired already..the diet is hitting me hard this time..plus loads of stress at home...but my training keeps my head stright and you guys keep me motivated to continue to train harder...so thank you.
Yesterday, Mar 13: Legs..took a different approach now. Its all about reps from here on in.
One legged leg press (one plate each side)
4x25 each leg supersetted with hacks 4x15
Leg extensions
very slow reps, holding at top for 3 sec, then down...started with 60lbs for 10, dropped to 45 for 5 reps, dropped to 30 for 5 reps, then 15 for another 10 reps. I did this 4 times...each time very slow..holding each rep at the top for 3 sec, than down...was killer actually, my quads are aching bad now.
Front squats (just the bar)...didnt lock out on top..went as low to the floor as possible than bounced up..keeping tension on quads
4x20...30 sec rest between sets
ABB/ADD/Lying Hamstring Curl (single leg) triple set
4x20 for each. Lying Hamstring curls..did the same as leg extensions...very slow, held and squeezed at the top for 3 sec, than down slow...20 reps each leg for 4 sets.
Calves/Abs and walked on treadmill at incline 4.0/speed 4.0 for 30min.
Today, Mar 14: Shoulders
Smith Machine Presses
25's 1x12
35's 1x10
pyramided down for 2 sets of 20
Seated DB press
35's 1x12
40's 2x8
pyramided down for 2x20 (25's, 20's)
Standing Side Laterals (15lb db's)
6x20
Upright rows (50lbs) supersetted w/ rear delts (pec dec...pyramided down)
3x12; 3x20
Wide Seated Cable Row (more upper back and lats)
3x15
Reverse Overhead DB Laterals:
15's, 3x15
Shrugs
35's, 40's, 45's
12 reps slow...holding shrug for couple seconds than releasing.
Cardio; recumbant bike for 35min.
naturalguy
03-15-07, 5:25 pm
Keep pushin' Toni!
T_N_Muscle
03-15-07, 5:40 pm
Good luck gf, and remember, dont try to cut on a mans diet, u have a female body, and a guys diet wont work for you, no red meat, more green veggies, and boil that chicken... you know the diet i sent you. A GUYS DIET WONT WORK FOR A FEMALE! Remember, these chicks already have an edge cuz they use and u dont, so your only weapon is gonna be tweakin ur diet!
Luv ya!
Shellie
Shellie..thanks so much for your recommendations, I will take into consideration and we will talk soon. Believe me, I am not letting you out of my sight...LOL
I will be updating as the weeks go by with more progress pics and I am changing my diet come 10 wks out...I have the rest of this week and next on what I am doing now. I will be adding in more types of proteins/fats 10 wks out and more dark green veggies too.
Stay tuned...feature presentation has yet to be seen! LOL
Toni,
I have been following your post but this is the first time I am responding. I am using you an example for my female Soldiers who say it is too hard to lose weight or they dont feel they have enought time or that they have had a kid in the past. You have actually inspired a few of them to better themselves while they are deployed here in the middle east so I want to say thank you for what you do even though u had no idea this was going on.... Keep up the good training....
THE MORE YOU SWEAT DURING PEACE TIME THE LESS BLOODSHED IN BATTLE
T_N_Muscle
03-15-07, 6:15 pm
Right on gf, you'll never know what works unless u try it!!
Rock on
Shellie
Shellie..thanks so much for your recommendations, I will take into consideration and we will talk soon. Believe me, I am not letting you out of my sight...LOL
I will be updating as the weeks go by with more progress pics and I am changing my diet come 10 wks out...I have the rest of this week and next on what I am doing now. I will be adding in more types of proteins/fats 10 wks out and more dark green veggies too.
Stay tuned...feature presentation has yet to be seen! LOL
Just so everyone knows.....i'm helping Toni out for her show.
Toni,
I have been following your post but this is the first time I am responding. I am using you an example for my female Soldiers who say it is too hard to lose weight or they dont feel they have enought time or that they have had a kid in the past. You have actually inspired a few of them to better themselves while they are deployed here in the middle east so I want to say thank you for what you do even though u had no idea this was going on.... Keep up the good training....
THE MORE YOU SWEAT DURING PEACE TIME THE LESS BLOODSHED IN BATTLE
You are the sweetest person ever! I want to hug you! LOL...this was really beautiful and I cherish every word. Thank you so much. I am so glad you think so highly of me and I am always here to help anyone who wants my help or advice. I am also a good listener, well..reader..haha! and I dont bullshit people around..so pm me anytime you like...about anything...I always leave the door open for my friends!
Just so everyone knows.....i'm helping Toni out for her show.
Few people here did know that Vinny G is helping me with my diet and training. I am under his wing...or in this case...his lat. Have you seen his lats?
Anyway, as much as I appreciate everyone's advice and recommendations, I have entrusted myself to him only...meaning I signed the dotted line in sweat, tears and blood...LOL
Of course I am always open to hear what my fellow brothers and sistas gotta say...please still be involved in my journey here. I appreciate every one's comments. However, Big V is running my show!
I think I am in good hands...don't you all?
Just so everyone knows.....i'm helping Toni out for her show.
Vinny,
THANK YOU! ;)...kiss and hug for you when I see you.
Giant Killer
03-15-07, 10:22 pm
I think theres a lot of the word "Champion" in Vinny's signature--so no question you're in good hands. Very cool.
I do have to say....Vinny is an amazing person..he is a champion and I just adore him to pieces! I look very foward to my end result...his materpiece! LOL
Mr.Totality
03-16-07, 7:18 am
I just found out the show I am going to do is not a natural show..so, I am a bit uneasy. I won't back down now..I am always up for a good challenge and competition. I just hope I dont look like a dumbass being the only natural chick there.
This just makes me want to work that much harder, diet that much more strict, hit the cardio with more enthusiasm and pose like my life depended on it...and I just want to have fun and give them a run for their money. I may not be bigger than those chicks and I may not have the best physique in comparison to whoever decides to show up...but I have alot of heart...and this will keep me grounded and standing tall...'cause I am not goin' down without a fight! haha!
dont wory about that. you will still take it
I think theres a lot of the word "Champion" in Vinny's signature--so no question you're in good hands. Very cool.
does that come off cocky?
for those who know me....know im not cocky
Giant Killer
03-16-07, 5:52 pm
Not cocky at all Vinny, thats not the way it comes across at all, just the results of repeated paying of dues. Those as true to the game as you will have such a list.
Chest and Back
today: 113 lbs
flat bench press
135 4x10
incline db press
40's 1x12
45's 1x12
50's 2x8
Seated Cable Row
120lbs 1x10
100lbs 1x12
90lbs 2x15
Bent Over Rows (barbell)
95lbs 1x20
115 3x15
Incline Flys (30's) supersetted with wide grip pull-downs (95lbs)
4x12-15
Pec Dec (60lbs) supersetted with Close grip pulldowns (95lbs)
4x12
Pull-ups
32 reps (sets)
Cardio for 45min (treadmill)
abs for 15 minutes
730pm
cardio for another 45min.
Started doing cardio 2x a day, 3x a week (mon, wed, fri), cardio 1x a week 2-3 days week.
Will post new pics in a couple weeks..around Mar 30.
TheNaturalG
03-19-07, 7:02 pm
Nice workout. Those are really strong numbers. You must put alot of guys in your gym to shame.
Yea, for 113lbs..I can still lift heavy..I could have gone heavier today on bench and flys, I just didnt want to burn out too fast being I have to focus on getting good pumps and working on definition. Plus, 4 low days in a row just exhaust me. It was hard not to go up in weight like I normally do. I have been staying pretty consistent as far as keeping a good weight where I can rep out and the last rep is just making it without the use of a spot. I have been pyramiding down in more exercises now and trying to keep reps high, shorter rests between sets and alot of supersetting too.
The posing wears me out though. I posed this past sunday with a trainer for the first time in a long while. I usually do pose on my own, but its completely different when you have a "poser judge" type person calling the poses and making you stand there, as they critique and correct you. I was literally standing in a pool of sweat by the time I was done!
TheNaturalG
03-19-07, 7:18 pm
That has gotta be exhausting doing all the poses for someone. I know I have spent decent amounts of time practicing posing and it really takes alot out of you. It will only benefit you in the end though. Keep up the hard work, you're gonna look really great by the time you walk on stage.
Toni it doesn't matter if those other girls are juicing you are gonna out class and out pose them. And just ask anyone here and the winner has already been anounced.
That was very encouraging and motivating Maharg...thank you so much. I want to make you all proud...I am working hard here!
Ok...legs today..so looking foward to it too!
Be back later guys...and gals!
Mauricio
03-20-07, 5:31 am
My respect to you, sister. Keep it up; stress, pain and suffering is nothing compared to mediocrity. It's people like you and all the brothers in here that make a difference in this big, dark world.
spartan300
03-20-07, 7:47 am
does that come off cocky?
for those who know me....know im not cocky
Man who have hole in pocket feel cocky all day
spartan300
03-20-07, 7:55 am
Good luck gf, and remember, dont try to cut on a mans diet, u have a female body, and a guys diet wont work for you, no red meat, more green veggies, and boil that chicken... you know the diet i sent you. A GUYS DIET WONT WORK FOR A FEMALE! Remember, these chicks already have an edge cuz they use and u dont, so your only weapon is gonna be tweakin ur diet!
Luv ya!
Shellie
I'am interested to hear your views on gender biased dieting. I have been involved in this game for a little over 30 years and this is the first I'm hearing of it.
Leg day!
I weighed in today 112lbs!
Squats:
65-85lbs (1 min rest between sets)
10 sets of 20, ass to the grass...nice and slow...just killer!
one-legged leg press (1 plate each side; 1 minute rest between sets)
6 sets: 20 reps each leg
Seated calves (2-35's/45's) supersetted with calf raises using bodyweight
8 sets; 10 reps/20reps
Walking Lunges
15lb db's
4 sets; 15 reps each leg
Leg Extensions (single leg); real slow, held at top for 3 sec.
4 sets; 20 reps each leg
ADD/ABB
3x20 reps each
abs
no cardio today...couldnt even walk up the stairs by the time I was done!
WOW 20-rep squats! that is very cool. Anybody who can squat for 20 has my utmost respect.
WOW 20-rep squats! that is very cool. Anybody who can squat for 20 has my utmost respect.
Thank you, Thank you! But it was light weight! I did do them as low as I can go and nice and slow..really killer. I had done them last week with the 25's for 15 reps..but I am increasing my rep ranges now. This was a good weight for me today.
Exercises like squats, SLDL's, lying ham string curls..I like to go nuts...10 sets usually.
Were you here looking for pics? HMMMMM? Not till the end of the month! LOL..keep you all in suspense now! LOL
brandona
03-20-07, 3:45 pm
Damn that is a sick leg day Toni.....stairs are the true test to how hard you worked em'...spent plenty of time looking down the stair, wondering how im going to get down....
-B
Always nice to see how our girl is doin, and now you gonna make us wait, thats just mean ;-)
Ok..these are just pics in the gym from today. I will post actual posing pics at the end of the month in my suit.
I apologize for the poor quality this time..this dude took pics of me and had no clue or a shitty camera...dunno, but this is how I look today!
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03019copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03020copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03022copy1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03023copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03025copy-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03029copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03030copy-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03031copy-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03032copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/DSC03034copy.jpg
SHOULDERS/ABS/CARDIO:
Seated shoulder press (db):
30's; 1x15 (warm-up)
35's 1x12
40's 1x12
45's 2x6
50's 1x4
30's 1x20 (burnout set)
Side Laterals (standing;db's):
15's; 6x15 each arm
Upright rows (50lbs) supersetted with barbell presses (just the bar)
4x12; barbell presses to failure (wide grip)
Seated side laterals (rear delts; 12lb db's) supersetted with wide grip seated cable row (60-80lbs)
4x12-15 reps each
Pec dec (rear delts; 50-60lbs; single arm)
6x12
26 sets total
brandona
03-21-07, 3:12 pm
Looking good chicha....
-B
MassManiac
03-21-07, 3:13 pm
That's an exceptional back you got there Toni. Can't wait to see what it looks like when it gets closer to competition time... Keep it up.
Ragnar13
03-21-07, 3:19 pm
Nice shoulder work today!! I like the volume. Hope you can brush your teeth later.
What was todays cardio?
I walked on the treadmill at 4.0 incline, 4.0 speed for 40 min. I go back tonight for another 40 or so minuites. I go 2x a day, 3x a week now.
TheNaturalG
03-21-07, 5:45 pm
Awesome workout and pictures today Toni. I can't wait to see how you do come your competition.
Awesome workout and pictures today Toni. I can't wait to see how you do come your competition.
your on the Island..I have alot of family on the Island. You gonna come to the show? June 2nd? Tribeca theatre in NYC? would love to meet you!
TheNaturalG
03-21-07, 6:14 pm
I have high school graduation stuff that day and work at night. Sorry to say I can't make it.
I'll come support, rockin' my "I'm Not Here To Talk" tee! Why wouldn't I come watch you DOMINATE! Definitley walking out number one.
Are you seriously coming? I would love to meet you too! Ohhh, I am getting so nervous now. OK...EVERYONE!!! anyone who decides to come to my show...DONT TELL ME YOUR COMING!!!! I get super nervous as it is on stage. Just get at me afterwards...and we will all crash together for after pre-judging meals and after the show for drinks and more food! Even a round of drinks on me! LOL...poor restaurant huh!
Thanks guys! Luv you all!
Haha okay I'm NOT COMING! But I'm too close, of course I'll be there supporting!
I am smiling really, really big now! haha!
I'd love to come to see you compete Toni, I think its a 6 hrs drive for me to the NYC. I'll probly buy one of those radar detector things and be there in less than 5 lol. Are you gonna go back to UK right after the show?
I will be staying for a week after the show! Why..you wanna train? LOL...we both will be too tired...I will go eat though! LOL
I actually have to find a place to live...I am moving back with my son soon after the show. I will be going back to the UK to do my packout and send my car over and have my boy finish school for the year.
That would be so awesome to see you Angst!
RedIron 392
03-21-07, 8:27 pm
Howdy little sister, wish I could make it to your show. Thought I would drop over here and say thanks for looking in. The ham is comming along,but my hams are my weakest muscle. Next week I go hot and heavy on DC for eight weeks. I wish I had a can of M now that I am rested. Big John at the gym has me pumped up to start powerlifting again,so I will be doing Sgt. Rock's dead training along with DC. I haven't competed since 82'. I was 33 and you were 9, DOH!
Now get those wheels ripped!
MELTDOWN
03-21-07, 11:22 pm
AHEM....corporate says ya' need to loose the brand "p" banner in the background :P
awesome shots and now wife inc. is jealous...good show !!
IronLeague
03-21-07, 11:45 pm
Tone... you're looking on point babe.. it's amazing how much you've dried out since the begining. What's great is you have managed to maintain your size, that tells me you're not skimping on food. You're back looks great, nice and wide with great detail for for 9 weeks out..(about 9). I also notice your peaks coming out more when you hit the side chest. You're right on track.
If you can keep this pace, you are going to place well....your conditioning is going to be a strong point for you, judges eat that up..so you're golden.
Looks like we are going to have a big group in NY, it's gonna be a good time meeting everyone. Looking forward to it.
Keep grindin it out tone....almost there.
Respect,
IronLeague
Ricky P
03-21-07, 11:53 pm
Haha, now that you know ALL OF US are gonna be there, you got even MORE motivation! Like you needed it, you're taking care of business as it is! I can't wait for you to win so I can tell everyone around me that I know you HAHA!
AHEM....corporate says ya' need to loose the brand "p" banner in the background :P
awesome shots and now wife inc. is jealous...good show !!
I didnt even notice that! Do I have to rub it out? I dont know how! OK...I will figure it out and re-post...my goodness..stupid me. SORRY! Corporate? Were they looking at my pics? Are you messing with me, cause I can be so gullible at times! I will try and rub it out anyway.
************OK..I blacked it out...SORRY about that!***************
Toni, just had a look at your newest pics, and WOW you are looking fantastic.
That last leg workout looked awesome, 10 sets of 20, damn your right you do love ya big sets!
Keep it up !
10 wks out sat...I am exhausted already. Didnt lift yesterday, did 45min cardio..wore me out. My legs are still so freaking sore from tuesday's leg day and prob from the cardio too. I can't even walk right now. I dont even know how i got through 35min of cardio today. Giant Killer said it in his journey..."Energy levels low, motivation dam high!" I couldnt have said it better and I feel it even worse.
My energy levels are low, but my motivation has sky rocketed through the roof! I keep thinking about that stage and all those other competitors...and i think ok..I am doing this natural..I have much to be proud of here...much to work on too. I have to work that much harder to stay in the game, right?
I think about all you guys here..the "Tribute to Toni" thread and all the input and comments here. I read and re-read it all everyday to keep my head straight. You guys are helping me pull through and I owe you all every inch of my attention whenever you want it.
Today..I should have rested and I hope Vinny doesnt read this. He specifically told me no training for three days because I am so worn out and all the stress I have at home these days. I am totally resting tomorrow..no lifting or cardio tomorrow. I have to do my intensive posing with a trainer for over an hour on sunday anyway.
So, today...ARMS and ABS/CARDIO: walking on treadmill for 35min 4.0 incline/4.0 speed (getting easier now too, but still kills my legs afterwards).
Focused today on keeping the same weight in most of my sets, but consistent in reps and did everything real slow and controlled, holding the contraction, then releasing slowly.
Incline bench db curls (20's)
4x12
Preacher curl (EZbar: 55lbs)
4x10-12reps
Skullcrushers (45lbs)
4x15 supersetted with close grip presses (45lbs) directly after for 15 reps
Bicep curls with rope on low cable pulley (50lbs), supersetted with pressdowns (pyramid'd up; 70-100lbs)
4x12-15reps
Single arm preacher hammer curls (30lb db)
2x8
(25lb db)
2 sets to failure
Tricep extensions w/ rope (50lbs)...really slow and held at bottom for couple seconds
4x12
cardio
abs (various exercises..non-stop..no rest between sets. About 200 reps total)
calling it a day!
brandona
03-23-07, 1:57 pm
Keep it up Toni...10 weeks the end is in sight....and i know about stress.....back to the e.r. last night, 2nd time this week.....Keep your chin up we are all pulliing for you.....
-B
Giant Killer
03-23-07, 1:57 pm
Hey everything is lookin' good Toni. Don't get in trouble though, haha. Vinny's gonna' take good care of ya'.
excessive endorphins
03-23-07, 1:58 pm
hey toni post up pics
T_N_Muscle
03-23-07, 2:02 pm
Just remember
The worse u feel, the BETTER YOU LOOK , lol
hey toni post up pics
I got you all hooked on pics huh..LOL
I won't post posing pics until the end of the month. I will prbably put up training pics next week. I wish I did take some today cause as low as I felt..I was really vascular and pumped. That's ok...plenty of time to see my changes over the next few weeks. My legs are my main concern really. They are hard now..which is a good sign. Even my butt is getting harder! LOL
5 wks out, my legs will begin to start drying out...they are always last and for this show, I know my legs will better than last...how much better is the question!
Stay Tuned my friends!
TheNaturalG
03-23-07, 6:57 pm
Just keep up the good work Toni, it will all be worth it in the end when you walk on that stage.
Keep it up Toni! Looking great!
Liftbig21
03-24-07, 2:15 am
Toni your WOs are amazing...and you look fantastic,you have one of the best backs ive seen in womens BB no lie!...You got the whole package....Keep it up ill be checkin up.
I was thinking of opening a separate thread and then I said to myself, I have my journey here..just post this funny little tidbit that happened to me today in here.
So, today is my rest day and for the first time I actually took advantage of the day and did not do any lifting or cardio at all. Normally, I say yea, rest..but I would go and hit cardio or do abs and calves and before you know it, I am doing a full-fledged all out hard and heavy training session on my so-called rest day. Vinny G then gets mad at me 'cause I didnt listen to his advice on resting and I wind up super exhausted and drained by the time I get home with a big lecture from Big V waiting for me in my email, like he had esp or something.
So..I had to keep busy or the drive to lift would overcome me and I am so weak to the iron. I decided to take my boy to the movies. This always sucks when your dieting 'cause you have to sit there and smell all the yummies everyone else around you is enjoying. But I was cool, I always bring my food with me everywhere I go when dieting. I carry my boiled chicken breast around when I am clothes shopping, take out my pieces of lean steak and egg whites at the hair salon, tupperware filled of fish in the gym...you name it..I most likely stunk it out with my meals.
At the movies, 3pm was my designated eating time and I was watching the minutes on my cell phone that I was supposed to have turned off already. I had my 3oz of boiled chicken breast and a protein shake with oats, just waiting for me.
3pm on the dot..downed the chicken like no tomorrow. Kids next to me can smell it and they just look at me all funny right. Next..protein shake with oats...love this, especially since today is a high day..my only high day after 4 lows and 1 med..so you know every bit of carbs I take in today are like pieces of heaven to me.
Funny thing was, for some reason, these oats just stayed at the bottom of my thermos and I had drank all the protein liquid down..even after shaking the oats around, I still had alot at the bottom.
I dam well tapped that thermos all over the place to get them into my mouth! Now, my head is tilted as far back as it can go, shaking this dam thermos like a druggie in need of a hit. I was so mad. I had finshed my water so I couldnt even add more water to loosen the oats. I started thinking what the hell am I gonna do? I want my oats!
There is my boy, wide eyes at the screen with a diet coke to his lips. I said what the hell. I poured about 1/4 cup in my oats. All excited...didnt care what it would taste like with leftover rocky road protein liquid and my oats...I just wanted the oats!
I shake it up..open the thermos...and I swear it was a like some science or chemistry project gone bad. The whole thing foamed to the top, so I start sipping away, kids are all like what are you doing. I drink all the soda..the foam really...and the oats are still at the bottom.
Moral to this story?..I dont know...dont mix diet coke with your protein and oats? Dont take a homemade protein drink to the movies without having a concrete plan on how you could not look like a crazed fiend while drinking it in the dark with strange British kids staring at you?
I just thought it was a funny story and wanted to share. LOL
Giant Killer
03-24-07, 3:07 pm
Toni you are insane! No, really, pouring diet coke in your shake has to be the funniest thing I've heard this week. Congratulations I'll be laughing all day, especially when I shake up my protein.
Now that was a funny movie experience!
New pics look great, can't wait to see your progress in the weeks ahead. Your back looks awesome & your abs, lookin tight! Once again lookin good girl! ;)
Liftbig21
03-24-07, 10:25 pm
hahahaa...diet coke hahaha Smart one Toni ;-)
Hey...how are you? Just reading through your log here..nice stuff..looking good..motivation levels are high...your kicking ass. Keep that enthusiasm, even if you feel blah. When I am feeling really low, from my diet or just crap going on in my life, I just take it out on the iron. I forget I am tired, I dont think I have 20 more sets of exercises left before I have to do 45 min of cardio. I think of the end result, I think of my next brutal workout, I think of my son's smiling face when I walk in the door all sweaty and exhausted and he wants me to flex for him while he ooohs and ahhhs me.
Dig deep my friend, you will find what your truly made of each and every time you do!
Hey thanks for the support. Whatever can get you motivated, you gotta find it and use it. I know when I'm feeling like that, I just think of the things that really get under my skin, or things that frustrate me, and like you said, the end result. Nothing better than knowing that extra rep you push out of you will give you what you're working for only faster. I know you don't need any extra motivation, you've been going hard since day one. June 2nd is just around the corner, get ready for that home stretch!
MELTDOWN
03-25-07, 9:25 pm
I didnt even notice that! Do I have to rub it out? I dont know how! OK...I will figure it out and re-post...my goodness..stupid me. SORRY! Corporate? Were they looking at my pics? Are you messing with me, cause I can be so gullible at times! I will try and rub it out anyway.
************OK..I blacked it out...SORRY about that!***************
just messin wicha' sister. don't pay attention to the old fart behind the curtain yipping about some old banner or poster......:)
Big Wides
03-26-07, 6:47 pm
Toni,
glad to see that everything is clicking and your looking soild. i enjoyed the diet coke story, it reminds me of something that i would do, then wonder why i did it afterwards.
yea, dont think I will be trying that again anytime soon..LOL
I am adding a few pics from today at the gym...my actually posing pics in my suit will be either friday or sat.
Chest and Back/2 cardio sessions today, 1 in day: 35min on treadmill at 4.0 incline, 4.0 speed. I actually ran the last 10min on 5.0 speed and 1 in eve: 45min (upright bike).
Flat bench press:
warmup 95lbs 2x15
135 1x10
145 2x8
Incline db press
35's 1x15
40's 1x15
45's 1x12
50's 1x8
30's 1x20 (burnout)
Cable crossovers (40-50lbs, high pulley) supersetted with standing lat pulldown (50-60lbs)
3x12; 3x12-15
Single arm db rows
45lbs 1x12 each arm
50lbs 2x10
close grip pulldowns (75-110lbs) supersetted with db pullovers (40lbs)
4x10-12 reps
pull-ups to failure...about 3 sets of 10
I did more back today than chest...I felt pretty good from the three exercises I did for chest and the pullovers do hit chest to some extent as well. Normally I would have added another exercise..but I felt good today.
These pics are just practicing posing. I met with 2 posing coaches this past sunday and they were showing me different movements..more feminine in style I guess. Hard to grasp, practice makes perfect. So, some are repetitive. If you notice, one pic I may not have flexed my calves (which have been cramping really, really bad lately), but another I did flex my one calve and forgot to tighten my tri..so...LOL...its hard...I am working on it.
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0995copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0997copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0998copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1000copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1001copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1008copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1019copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1021copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1026copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1022copy.jpg
brandona
03-26-07, 7:30 pm
looking good T...i wish they would make floating oats too...would make life much easier and fun for the kids.....
-B
yea, dont think I will be trying that again anytime soon..LOL
I am adding a few pics from today at the gym...my actually posing pics in my suit will be either friday or sat.
Chest and Back/2 cardio sessions today, 1 in day: 35min on treadmill at 4.0 incline, 4.0 speed. I actually ran the last 10min on 5.0 speed and 1 in eve: 45min (upright bike).
Flat bench press:
warmup 95lbs 2x15
135 1x10
145 2x8
Incline db press
35's 1x15
40's 1x15
45's 1x12
50's 1x8
30's 1x20 (burnout)
Cable crossovers (40-50lbs, high pulley) supersetted with standing lat pulldown (50-60lbs)
3x12; 3x12-15
Single arm db rows
45lbs 1x12 each arm
50lbs 2x10
close grip pulldowns (75-110lbs) supersetted with db pullovers (40lbs)
4x10-12 reps
pull-ups to failure...about 3 sets of 10
I did more back today than chest...I felt pretty good from the three exercises I did for chest and the pullovers do hit chest to some extent as well. Normally I would have added another exercise..but I felt good today.
These pics are just practicing posing. I met with 2 posing coaches this past sunday and they were showing me different movements..more feminine in style I guess. Hard to grasp, practice makes perfect. So, some are repetitive. If you notice, one pic I may not have flexed my calves (which have been cramping really, really bad lately), but another I did flex my one calve and forgot to tighten my tri..so...LOL...its hard...I am working on it.
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0995copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0997copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0998copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1000copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1001copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1008copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1019copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1021copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1026copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_1022copy.jpg
Wow.....I'm keeping my 19 year-old mouth shut :X....
keeping your mouth shut? what are you talking about? LOL...speak your mind man! LOL...
brandona
03-26-07, 7:34 pm
Wow.....I'm keeping my 19 year-old mouth shut :X....
i feel you bro...be a gentelman...;)
-B
widdlewade44
03-26-07, 7:48 pm
Nice workout and I loved your oats story at the movies; washing it down with soda, true Animal style in my book! Whatever it takes, peace.
Kevin
widdlewade44
RedIron 392
03-26-07, 9:45 pm
The upper looks good. I want to see those wheels and they had better be getting defined! How is your energy on low carbs? Do you see a difference now that the Product M is done?
Later
I will post pics fri or sat in my suit. I replaced the Product M with nitro and shock therapy prior to training and I still use storm after I train. I am maintaining my strength in most exercises. Flatbench is not as strong, squats, not as heavy anymore, but I think it balances out with me doing lighter weight for 10 sets of 20 on leg day.
Overall, still maintaining my size and strength. I still have a bit less than 10wks though. The legs..from the sides, they are better, I can start to see lines coming through..hams are slowly peeking through. Quads still wont split and I honestly dont know why. I train very intensely, maybe not so heavy, but always intense and to the point where I can twalk after my 6th set of doing legs and I do loads of sets on leg day.
5 wks out, I will begin to really worry..I am not going to stress too badly...yet!
Ricky P
03-27-07, 11:20 am
Thanks for the critique on the Vid's, much appreciated. Probably take more video next DL day so we can see if I corrected my form or not. So basically it's just my lower back has got to stay straight, otherwise it looks alright?
Still maintaining 112lbs, still doing 4 lows, 1 med, 1 high, repeat since Mar 7.
Today was legs..mostly quads today. i cant tell you this now..i cannot move from my computer seat. I am stuck here. I dont even want to think of moving at all, not even to eat! My quads are still burning and are totally exhausted. I took a different approach to legs today..trying different things to make them respond.
I am a bit less than 10wks out now from the Atlantic States in NY.
This was my leg day today:
SQUATS
warmed up obviously, with 95lbs 2 sets of 12
115 1x12
135 2x10
155 1x8
175 1x4
135 1x8 (right after the 175)
SMITH MACHINE SQUATS (20lbs each side)
I chose these squats today because you can manipulate your position so you can focus more on quads when driving the weight up, and not so much your glutes, hams and low back as in traditional squats. I positioned my feet so that most stress was directly on the quads for each set.
10 sets of 20..deep
LEG PRESS (2 legs)
3 plates total 2x25
4 plates total 2x25
5 plates total 1x20
6 plates total 1x15
7 plates total 1x15
8 plates total 3x15
supersetted with CALVES (seated and standing)
LEG EXTENSIONS (45lbs)
both legs, real slow, held at top for 2-3 sec
10x15
RECUMBANT BIKE for 30min.
Still maintaining 112lbs, still doing 4 lows, 1 med, 1 high, repeat since Mar 7.
Today was legs..mostly quads today. i cant tell you this now..i cannot move from my computer seat. I am stuck here. I dont even want to think of moving at all, not even to eat! My quads are still burning and are totally exhausted. I took a different approach to legs today..trying different things to make them respond.
I am a bit less than 10wks out now from the Atlantic States in NY.
This was my leg day today:
SQUATS
warmed up obviously, with 95lbs 2 sets of 12
115 1x12
135 2x10
155 1x8
175 1x4
135 1x8 (right after the 175)
SMITH MACHINE SQUATS (20lbs each side)
I chose these squats today because you can manipulate your position so you can focus more on quads when driving the weight up, and not so much your glutes, hams and low back as in traditional squats. I positioned my feet so that most stress was directly on the quads for each set.
10 sets of 20..deep
LEG PRESS (2 legs)
3 plates total 2x25
4 plates total 2x25
5 plates total 1x20
6 plates total 1x15
7 plates total 1x15
8 plates total 3x15
supersetted with CALVES (seated and standing)
LEG EXTENSIONS (45lbs)
both legs, real slow, held at top for 2-3 sec
10x15
RECUMBANT BIKE for 30min.
Thats some solid work. Dontchya love it when you cant move!!!
Its a low day on a leg day..I am hungry, exhausted, sore already and I want a massage! I am very needy today so be prepared. I am going to be all over this forum today! LOL...particularly 'cause I cant move from my chair and my homework is boring the shit out of me right now.
Oh yeah, and nice volume too!!! Most people wouldve crawled out of the gym long before you did!
Its a low day on a leg day..I am hungry, exhausted, sore already and I want a massage! I am very needy today so be prepared. I am going to be all over this forum today! LOL...particularly 'cause I cant move from my chair and my homework is boring the shit out of me right now.
Hang on Warrior!!
Not my usualy high intensity, full volume workout today. I probably should have rested since my quads are so sore and they have made me feel so exhausted today. I probably should have rested today. I will not lift tomorrow, but will do my cardio and abs tomorrow. This was today:
Seated DB Shoulder Press:
35's 1x12
40's 1x10
45's 2x8
Smith Machine Presses (25's each side)
4x10-12 reps
Side Laterals (single arm w/db's, standing; 20 lb's)
6x10
supersetted with DB Front Raises (15 lbs)
5x12
Rear Delts: Pec Dec (single arm)
4x12
supersetted with barbell shrugs (just the bar, real slow, holding at top for couple sec) 3x20
Bent over Side Laterals; 12 lb db's
3x12
Called it a day...too exhausted to go any further.
Posing pics in suit either tomorrow or sat after posing with coach.
Thanks! I will be around!
RedIron 392
03-28-07, 7:40 pm
I could tell you are exausted by the way you wrote. Don't get rundown and get sick. How old is your son?
Later
I am rundown...its not just the diet and training though. I wont get into my probs, as rundown as I am feeling, training keeps me alive inside. My son is 8 yrs old, 9 in June. The trip to NY is part of his bday present too..he loves NY..he always has to have a slice of white pizza and an Italian ice..everyday.
born0withno0soul
03-28-07, 7:50 pm
keep your mental strength up toni or you wont be your best for that show. good luck
RedIron 392
03-28-07, 8:40 pm
I am rundown...its not just the diet and training though. I wont get into my probs, as rundown as I am feeling, training keeps me alive inside. My son is 8 yrs old, 9 in June. The trip to NY is part of his bday present too..he loves NY..he always has to have a slice of white pizza and an Italian ice..everyday.
When I read about the oat debackle at the movie I couldn't put your son in the mental picture becouse I didn't know how old he is. I just left the seat empty and pictured you swilling oats fro a thermos. Next time get a BIG straw.
Don't let anyone play in your head rent free! Deal with what is infront of you at the moment and don't worry about things that haven't happened. I have two things I live by. Always forward,never back and what the great philosopher Alfred E. Newan says,"What,me worry!".
Later
NPC Chicka
03-28-07, 10:12 pm
Toni-
At 10 weeks out , you're in "crunch" time. Do NOT get sick now.........take some days to rest, up your echinechea, WHATEVER your trainer has you do for recovery, do it religiously. You need to really stay healthy right now- especially for a show of this magnitude.
I wish you a challenging journey- not an EASY journey, but a journey that helps you find out who YOU are.......... What are you made of, hun? Being natural in a BIG show like this will SHOW you exactly what you're made of. How strongly do you adhere to your commitment to be drug free?
Be prepared.Your ambition will be tested, and so will your conviction to drug free training.
No rest for the wicked.
Best of luck.
NPC Chicka
spartan300
03-28-07, 10:50 pm
Toni-
At 10 weeks out , you're in "crunch" time. Do NOT get sick now.........take some days to rest, up your echinechea, WHATEVER your trainer has you do for recovery, do it religiously. You need to really stay healthy right now- especially for a show of this magnitude.
I wish you a challenging journey- not an EASY journey, but a journey that helps you find out who YOU are.......... What are you made of, hun? Being natural in a BIG show like this will SHOW you exactly what you're made of. How strongly do you adhere to your commitment to be drug free?
Be prepared.Your ambition will be tested, and so will your conviction to drug free training.
No rest for the wicked.
Best of luck.
NPC Chicka
This girl can not be intimidated she has paid her dues and now its time for her to collect. 'nuff said
NPC Chicka
03-28-07, 11:08 pm
Spartan-
This was written "rhetorically," ONLY. I have no doubt that she will do well in her show. Bodybuilding, dieting, training ( especially for women) tests MANY parts of our character.
She will rise to the occasion. If she couldn't, she wouldn't be competing, would she?
NPC Chicka
spartan300
03-29-07, 9:59 am
Spartan-
This was written "rhetorically," ONLY. I have no doubt that she will do well in her show. Bodybuilding, dieting, training ( especially for women) tests MANY parts of our character.
She will rise to the occasion. If she couldn't, she wouldn't be competing, would she?
NPC Chicka
we called it mind fucking (excuse my french)
I am rundown...its not just the diet and training though. I wont get into my probs, as rundown as I am feeling, training keeps me alive inside. My son is 8 yrs old, 9 in June. The trip to NY is part of his bday present too..he loves NY..he always has to have a slice of white pizza and an Italian ice..everyday.its startin to be the perfect time for them too ...gotta love spring and summer time in NY ...i might try to find the guys who push the ice stand around and get me a coconut ice lol ...
futilekyle
03-29-07, 6:19 pm
Keep it coming Toni, looking pretty strong for being on a diet.
Stretch your back, glutes and hams. If your hams are tight..causes low back probs...stretch for 20min at least, while watching tv at home if you have to, just do it. If you have a physio ball..that is even better!
Warm up back before doing next deads session.
Definitely learned my lesson!
JUGGERNAUT
03-29-07, 6:25 pm
Best wishes T
Will post my workout and pics in my suit tomorrow. Its been two weeks since my last suit pics..so hopefully, there will be obvious changes. Legs..well, I wont go there..but I know I still have some time and my legs are always the very last thing to dry out. So..dont be too critical yet! 5 wks out..then I will really start freaking out. I will be 9wks out this sat. God, time flys!
I hope your all going to be able to handle my crazy ass 'cause I get really wound up before show..nerves just bunched up in a knot, I become forgetful and just fidgety..but you cant see me so, your somewhat lucky. LOL
I will post my pics sometime tomorrow..I am 5 hours ahead most of you here..the New Yorkers and Northerners...I am actually going to bed now. Having really bad sleeps these days too and this is surely affecting my energy levels.
I will be here my usual time tomorrow morn to see what you all left in the new posts for me to read. I look foward to it too while I eat my breakfast!
Goodnight and thanks so much for all the posts in my thread here and in the Getting the record straight thread. I really, really appreciate all the support. Each one of you puts a smile on my face at some point throughout my day. I hope I do the same for you sometimes.
brandona
03-29-07, 7:56 pm
Toni !! Toni !!! Toni !!!!
Just practicing....
-B
RedIron 392
03-29-07, 8:04 pm
Remain calm and don't panick. I told my boys that when they were 2 and 5.They didn't get it. Now they are 34 and 37. They get it. The oldest one might get too well!
I'll be nice till 5 weeks out. Then?
Later
Get your rest when needed, train hard and smart, keep your caloric intake in check, cardio non-stop...practice-practice P R A C T I C E posing...all this + your dedication, discipline = your best body ever which will reward you with VICTORY!
Wow. I must be the only person on this forvm that hasn't posted here. First off, thank you for offering up your recipes, stories, and support for everyone. It's awesome. Your numbers are great, best of luck at competition.
Extreme
03-30-07, 11:15 am
Hey Toni,
I've never replied to one of your posts or threads, but have read many of them. I feel it's time I let you know of my appreciation and thanks. I read the thread you posted about getting the record straight and I must say you have my respect. I'm not one to judge anyone at any time and I'm glad to see you were able to stay positive when someone felt they needed to judge you. And as for this thread, man your insight is awsome. I've learned a shit load of stuff just from what I've read on your threads as well as from the information compiled on this site. Thanks for all the inspiration and motivation. Keep up the outstanding work!
R.Bearse1
03-30-07, 11:59 am
So...I think I'm the last person here to say anything on your threads. Thank you so much for the tremendous help you have been getting me started and I'm sure you will continue to be through my journey. Good luck again on your competition.
ARMS and cardio (2x today)
Close Grip Bench Press
just the bar 2x20
65lbs 1x20
85lbs 1x15
95lbs 3x10
Wide Grip EZ bar Preacher Curls
45lbs 1x15
65lbs 3x10-12
Incline DB curls
15lbs 1x15
20lbs 1x10
25lbs 1x8
12lbs 1x20
Tricep Extensions (rope on high cable pulley)...slow, held for few sec at bottom of movement
50lbs 1x15
60lbs 1x12
70lbs 1x10
80lbs 1x8
90lbs 1x5, dropped to 60lbs for 8reps
Lying db extensions (20's)
3x10
Single arm db hammer curls on preacher bench
25lbs 3x10
Dips (my bodyweight) supersetted with DB concentration curls (25lbs)
3x12/ 3x8
Treadmill walking at 4.0 incline/4.0 speed for 25 min
Ran for 10min at 5.0 speed
going back tonight for another 45min of cardio
POSING PICS
I am not pumped up in any of these pics and I dont think it was a good posing day for me either. Excuses, excuses...ok..9wks out tomorrow. I may take some new pics tomorrow with my posing coach.
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1034copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1042copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1047copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1064copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1080copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1081copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1085copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1090copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1095copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1097copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1101copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1102copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1103copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1108copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1109copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1114copy.jpg
brandona
03-30-07, 3:03 pm
Damn T..looking really good...your back is amazing...and with no pump even...looking good...nice workout...
-B
you look fantastic toni....you are going to kick some serious booty in NY kido.........photos are great!!!!!
I need to do this after a good pump in the gym..cause I look so different after a good pump as opposed to just standing there cold..you know.
I know my legs want to come out..I see and feel a huge difference from a couple months ago. We shall see...9wks to go. I will start wigging out 5wks out if they have not responded by then to what I am going to do now.
Thanks though...still have a bit of time here..retaining lots of water now, and still have fat to lose too...cardio has been bumped up.
TheNaturalG
03-30-07, 3:17 pm
Toni even not pumped in those pics you are still looking awesome.
Arbalest
03-30-07, 3:18 pm
Toni, you're looking better and better everyday =)
i'm picking up all kinds of tidbits of info from your posts... which i'll use to my advantage this coming year.
thanks for posting the pics, you look awesome!
arbalest
I love the ab shots! Your looking good girl, no doubt in my mind you will do fine. You have a very strong mind and that's what is going to make the difference.
Animal Strong!
ARMS and cardio (2x today)
Close Grip Bench Press
just the bar 2x20
65lbs 1x20
85lbs 1x15
95lbs 3x10
Wide Grip EZ bar Preacher Curls
45lbs 1x15
65lbs 3x10-12
Incline DB curls
15lbs 1x15
20lbs 1x10
25lbs 1x8
12lbs 1x20
Tricep Extensions (rope on high cable pulley)...slow, held for few sec at bottom of movement
50lbs 1x15
60lbs 1x12
70lbs 1x10
80lbs 1x8
90lbs 1x5, dropped to 60lbs for 8reps
Lying db extensions (20's)
3x10
Single arm db hammer curls on preacher bench
25lbs 3x10
Dips (my bodyweight) supersetted with DB concentration curls (25lbs)
3x12/ 3x8
Treadmill walking at 4.0 incline/4.0 speed for 25 min
Ran for 10min at 5.0 speed
going back tonight for another 45min of cardio
POSING PICS
I am not pumped up in any of these pics and I dont think it was a good posing day for me either. Excuses, excuses...ok..9wks out tomorrow. I may take some new pics tomorrow with my posing coach.
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1034copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1042copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1047copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1064copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1080copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1081copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1085copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1090copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1095copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1097copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1101copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1102copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1103copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1108copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1109copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/mar%2030/IMG_1114copy.jpg
looking much tighter, chest- back is crazy, legs are coming in!
arms-shoulders are freaky hard...
keep strong!
practice practice practice P O S I N G !
abs are razor sharp!
Big Wides
03-30-07, 5:42 pm
looking good toni both in the weights and the pics. phenomal (sp) abs!
I guess I am just not seeing it from where your all standing. It was not a good posing day for me either..just wasnt feeling it at all. I had a great arm workout, cardio was great too..and I did it 2x today and wasnt tired at all. Then again, I am on a high day today as well.
I am kinda glad I did post them because today was not one of my better looking days. Two days ago, I looked really, really good, and held off from taking pics..go figure.
Well, 9wks to finetune and bring up the legs. I am doing some different things as far as training legs. If you noticed last leg day I went way heavier than normal, still doing a lot of sets. Different approach to legs now. I am just waiting on Vinny G to see what he will tell me as far as diet goes.
Tomorrow, I may post more pics if I have a better posing session. Today..just wasnt into it. I was lopsided and wasnt flexing in every pose..just BLAH! Your all way too freaking nice to me..LOL Then again, we are our own worst critics of ourselves.
R.Bearse1
03-31-07, 3:58 am
Looking good. NY won't know what hit 'em
futilekyle
03-31-07, 12:03 pm
Looking good Toni, I def. know what your saying about the inconsistency aka I look good one day and look like crap the next. Happens to me all the time, but if those pics are on your bad day, then those other competitiors are screwed.
Ok, I have some pics from today with my posing coach. My 8 yr old son took them, so these pics are from his perspective...he actually has a good eye! LOL
I will post soon. You will my posing coach as well. He is 42 yrs old and has a show the end of April here in the UK.
naturalguy
03-31-07, 12:44 pm
Toni, I think you look great in your pics. Really for being 9 weeks out you look like you are on target or slightly ahead of schedule condition wise (great striations in your pecs). It looks like your legs will be the last place to tighten up and show separation but have faith, it will happen if you continue.
Keep your eye on the prize, your foot on the pedal!
born0withno0soul
03-31-07, 12:51 pm
Big ant is right, your looking sharp as hell up top and your legs are getting there. keep up the practice and cardio and you will be fine. ummm i mean good. i cant start hitting on toni. lol. i dream about the day im ready to compete. good luck
born0withno0soul
03-31-07, 12:53 pm
I guess I am just not seeing it from where your all standing. It was not a good posing day for me either..just wasnt feeling it at all. I had a great arm workout, cardio was great too..and I did it 2x today and wasnt tired at all. Then again, I am on a high day today as well.
I am kinda glad I did post them because today was not one of my better looking days. Two days ago, I looked really, really good, and held off from taking pics..go figure.
Well, 9wks to finetune and bring up the legs. I am doing some different things as far as training legs. If you noticed last leg day I went way heavier than normal, still doing a lot of sets. Different approach to legs now. I am just waiting on Vinny G to see what he will tell me as far as diet goes.
Tomorrow, I may post more pics if I have a better posing session. Today..just wasnt into it. I was lopsided and wasnt flexing in every pose..just BLAH! Your all way too freaking nice to me..LOL Then again, we are our own worst critics of ourselves.
if your not your own worst critic you wont strive to be better. you will never be happy with yourself, even if you win everytime.
MUCH FREAKING BETTER! Especially nice lift in the first vid, first lift..thereafter..looking waaaaaaay better! I saw you drive up with your legs..nice hold at the top..near perfect. Stay there and practice..build your technique and strength with that weight you used here today.
Thanks, Toni! Coming from you that makes me feel much better about what I'm doing. I switched up the form especially where I started. I tried to keep my butt as low as I could and it made a huge difference, helped me stay back on my heels and drive hard through the legs. Felt nothing in my back, well compared to last time! Haha, thanks a lot.
Also I have posted many times in here, but I guess never started at page one.... Syosset, NY???? I live literally two minutes away from there. I'm the town next to it.
Ok, so today I went and posed for an hour with my coach. He is ok I guess. I usually work with this guy for my contest prep. I actually dont have much choice since there are not many people around here that does what he does, and he is on the military base too.
You will see me all sweaty, pissed off, frustrated, not smiling at all, tired as hell..LOL, low day today...just working today! LOL...and dont laugh at my face in the first pic either! My 8yr old boy took the photos and I was not ready. Of course, kids have to take pics at the most inopportune times. So, now..I am truly bearing myself to you all. Streaking eye makeup, stinky, sweaty ass..you name it...just wrong! LOL
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1119copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1121copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1125copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1126copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1132copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1133copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1139copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1140copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1141copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1142copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1144copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1147copy.jpg
born0withno0soul
03-31-07, 3:00 pm
your looking good toni.(sweaty ass and all) sorry but that was funny. its like i said earlier, keep working your ass off and get the legs more cut to match your upper body. keep the mental strength up and the physical strength will show. legs are a bitch for me as well.
Posing is hard as shit, toughter than training at times, gotta smile, look like you own that stage!
Traits if a winner, you got the rest!
And I am partial to you in THE COLOR red!
Lavender looks good..just my opinion!
born0withno0soul
03-31-07, 4:12 pm
well people have spoken on this forum about using illusions on stage to your advantage. well body builders want to look as tan as possible and many believe that red makes you look more tan. i agree with this accusation. red does fit you well.
My prejudging, the suit is going to be a really nice blue..vivid in color. The suits I wear here are just for practicing in..they are of cheap quality and dont fit right. I get my suits custom made for each show I compete in. I never wear the same suit twice for a show. My night show suit will be very gold with sparkly stuff all over it...very "amazon-ish" with the dark tanning I will have and my make-up done too.
Yes..I know..typical girly girl style...well...why the heck not? LOL
Your shoulders look amazing. Keep it up!
Hey Ricky..I thought the show was going to be in LI, that is where Bev Francis has her Powerhouse I think. The show is in NYC, the Tribeca theatre, June 2nd? You coming or what? Loads of people from here are going..not only to support me but her show is a big show..many people go to watch it. I do have alot of people coming though, so it will be great..win or lose, just to meet some very special people from here. Its well worth the trip for me in the long run!
Powerhouse is right over on Robbins Lane, I was thinking about going to work out there, a couple of people I know go there. The gym I go to gave me a great deal when I got home and it's down the block, can't really beat that. Like I said earlier, I'm definitely down for going to see the show, can't wait. Going to rock an Animal shirt, hopefully everyone else is also so we can spot each other and get a giant cheering section going. Should be a crazy time.
Once I have the exact schedule of events, I will post a thread here. So anyone coming, can add their name and we can meet somehow. Now, I will most likely be there already doing weighins and prepping backstage. But as long as you all find a way to meet and sit together..that would be cool. Then, I am sure once I am out on stage, I will hear that you all arrived ...RIGHT?
Please dont make me laugh either! I will be so nervous as it is and with so many coming already, I may burst into nervous tears. I will definitely have the shakes, I always do, so dont be making fun of me either! LOL
Once I have the exact schedule of events, I will post a thread here. So anyone coming, can add their name and we can meet somehow. Now, I will most likely be there already doing weighins and prepping backstage. But as long as you all find a way to meet and sit together..that would be cool. Then, I am sure once I am out on stage, I will hear that you all arrived ...RIGHT?
Please dont make me laugh either! I will be so nervous as it is and with so many coming already, I may burst into nervous tears. I will definitely have the shakes, I always do, so dont be making fun of me either! LOL
I want pictures..damned east coast being 3000 miles away...
Hams and Calves
Short and sweet today:
SLDL's
warmup with bar 2x20
95lb 2x20
115lb 1x20
135lb 2x10
145lb 2x8
135lb 1x10
115lb 1x15
95lb 1x20
Lying Hamstring curls (2 legs) supersetted with calves (4sets seated toe press and 4 sets standing calve raises...both to failure each set)
60lbs 2x20
70lbs 2x15
80lbs 3 to failure (about 8-9 reps, slow)
60lbs 1x20
stairclimber for 30min.
Nice SL's, theyre gonna blow those hamstrings up!!!!
Great work!!
futilekyle
04-01-07, 6:58 pm
Solid sessiong Toni, looking strong.
Cyrus The Virus
04-02-07, 1:01 am
Good pics as always, legs are starting to come in.
MELTDOWN
04-02-07, 1:03 am
Hams and Calves
Short and sweet today:
SLDL's
warmup with bar 2x20
95lb 2x20
115lb 1x20
135lb 2x10
145lb 2x8
135lb 1x10
115lb 1x15
95lb 1x20
Lying Hamstring curls (2 legs) supersetted with calves (4sets seated toe press and 4 sets standing calve raises...both to failure each set)
60lbs 2x20
70lbs 2x15
80lbs 3 to failure (about 8-9 reps, slow)
60lbs 1x20
stairclimber for 30min.
OH YEAH...hammies and calves...can you say "stubborn muscle group" ?....sure, i knew ya' could.
Keep diggin' girl....
IronLeague
04-02-07, 1:09 am
We have already talked Tone....
You are really starting to come in, the legs are on their way..don't get stressed you have time. Keep doing what you're doing, you are in good hands with Vin. Stay focused and drive forward, this is YOUR SHOW!
Respect,
IronLeague
Ok..after this, I wont be posting much more as far as pics go other than maybe every couple weeks from here on out. I thought today was a really good day for me to take pics, I thought I looked pretty pumped. So..what you see here is what I will be fine tuning over the next few weeks with Vinny. Today was chest and back:
Flat bench press:
95lbs 1x20
115lbs 1x12
135lbs 2x10
145lbs 1x6
165lbs 1x2
Incline DB press:
35's 1x15
45's 1x12
50's 2x10
Incline DB Flys:
30's 3x12
Seated Row (2-45's each side) 2x12 single arm then added a ten on each side for another 2 sets of 8 each arm.
Seated Cable Row, pyramided up in weight with each set (100-120lbs)
4x12
Lat pulldown (close grip; pyramided up in weight; 95-120) supersetted with pec dec (65lbs) 4x12 on pec dec; 4x12, 10, 8, 8 on pulldowns
DB Pullovers (40lb db) 3x10 cardio for 35min on bike
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1186copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1183copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1156copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1167copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1166copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1165copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1164copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1153copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1160copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1175copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_1161copy.jpg
MassManiac
04-02-07, 1:09 pm
Lookin' great, Toni. Keep at it. Nice to see how well you're progressin'
Nightshift
04-02-07, 1:21 pm
Damn!! The details are really coming in. You can reaaly see the striations in the chest coming in!! We're all proud of you!
Giant Killer
04-02-07, 1:26 pm
Toni when will you cease to improve? Haha, NEVER right?
You are almost there, congratulations.
GK
Awesome chest stritations! I think I may have to adopt your training style for myself, if I can survive it!
Very nice work, now just dial it in for the show, great job!!!
looking great, can't wait to see you posing with a big ol' trophy. keep it up sister.
Thanks everyone for the responses..much appreciated.
Squats:
warmed up with bar for 2x20
95lbs 2x20
115 1x15
135 2x10
145 2x8
165 2x6
135 1x10 (right after previous set)
Leg Presses (2 legs)
4 plates total 2x20
5 plates 2x20
6 plates 2x20
7 plates 2x20
8 plates 2x20
Leg Extensions (2 legs) supersetted with various abs exercises
60lbs 1x15
75lbs 1x12
95lbs 1x10
105lbs 1x8
120 1x6
next 5 were really slow and held at top for 2-3 seconds each rep
45lbs 1x15
60lbs 4x10-12
Upright bike for 45min
I couldnt even move my legs after this..for me, this is alot you know and I really focused on my quads and contracting the muscles with each movement, so before I got my ass on the bike, I was spent and walking funny. My last set of pics here you see these dudes in the background in uniform. They are there everyday same time as me training...but with so little intensity and they try to move this heavy ass weight and its just all wrong right..you know these kinda guys, you see them everyday when you train.
Well, they were doing bicep curls next to my stuff. I am practically wobbling toward my things and I had to brace myself from nearly falling over a couple times right. This one guy is like "dam, my biceps are just burning, killing"..he is going on and on about it..curling 20's on the incline bench right. Now these guys NEVER train legs..total upper body guys..you know the type right? He looks over at me, and he says, "you know that burn right?"
I look over at him, just annoyed and tired, thinking I am not even done and I am hungry as hell. I still had to do cardio. I grabbed my shit and said hey, talk to me when you do 30 sets on quads..ok? and I walked off. I can hear his entourage mumbling some shit to one another. When I managed to get onto the bike and start up, I was thinking, God, that was pretty arrogant of me. I laughed anyway..the look on his face was just priceless. Well worth it to me! LOL
When I managed to get onto the bike and start up, I was thinking, God, that was pretty arrogant of me. I laughed anyway..the look on his face was just priceless. Well worth it to me! LOL
Hey, the truth hurts, they can get over it....awesome volume, they would probably be puking after the squats...if they ever did them!!! LOL
Haha, keep puttin' em in their place Toni!
Giant Killer
04-03-07, 3:40 pm
He looks over at me, and he says, "you know that burn right?"
You know it, but they don't know it. Thats the cloth we're cut from Toni. Killer volume by the way.
brandona
04-03-07, 3:45 pm
Damn T, thats a lot of volume...nice...legs cant help bu burn after that one..not sure i could walk after that...have to crawl my big ass to the truck....lol.....
-B
Big Rich
04-04-07, 8:31 am
Pic # 1153 is the money shot...
Looking great Toni!
Nice leg session, massive props for getting through it. AND then cardio!
stumblin54
04-04-07, 10:38 am
That's some serious volume Toni. You're striations are looking great in the pictures above.
Stumblin
Shoulders
Seated DB press
25's 1x15
35's 1x12
45's 3x6
Smith Machine Press
25's each side 1x12
35's each side 1x10
45's each side 1x8
drop set from the 45's back to 35's to failure, 25's to failure, 10's each side for 30 reps.
Side Laterals (single arm; 20lb db)
6x10
supersetted with machine front shoulder press
70-100lbs, 4x12
Rear delts; pec dec
4x12-15 (50-60lbs)
Pull-ups
42 total
25 min treadmill.
keep up the hard work toni..i am keepin my eyes on you ;)
brandona
04-04-07, 4:19 pm
Damn T....good numbers..tons of volume...they would be dragging my ass out the gym after that work out...keep it up
-B
TheNaturalG
04-04-07, 6:46 pm
Great workout Toni. Strong weights as usual and that drop set looks very intense.
Liftbig21
04-04-07, 8:43 pm
Im loving the workouts...High volume...I see your takin a page out of my book ;) hahaha keep it up toni!
BEASTOFRAGE
04-04-07, 11:46 pm
just looked at your log...u got some impressive stuff goin on here girl! keep it up!
TB
Ok, if I am gonna get you heavy lifters checking out my log, I surely need to step it up a couple notches, cause you guys are NO JOKE when it comes to moving iron around. Great...I can feel the pressure! LOL
Thanks guys for checking on me...I forsee loads of pain in my future too. ;)
Sir J-Werk
04-05-07, 6:30 am
I'm fairly confident that at this juncture of said Journey, scribed none other than by your graceful fingertips, and no less than magnified by the masses of sanguine lusted Animals, that one, such as myself, could only hope to contribute, in such a fashion, syllables that would be dubbed duely gracious and most worthy to describe it hence.... But other than that I think you are just fabulastic! ;)
Stay Strong, stay Focused, stay Animal! ... you Animal you!
Respect.
Ok, if I am gonna get you heavy lifters checking out my log, I surely need to step it up a couple notches, cause you guys are NO JOKE when it comes to moving iron around. Great...I can feel the pressure! LOL
Thanks guys for checking on me...I forsee loads of pain in my future too. ;)
haha, dont worry, when you go back on a bulk you'll be movin weight around like Kathy!!!
I'm fairly confident that at this juncture of said Journey, scribed none other than by your graceful fingertips, and no less than magnified by the masses of sanguine lusted Animals, that one, such as myself, could only hope to contribute, in such a fashion, syllables that would be dubbed duely gracious and most worthy to describe it hence.... But other than that I think you are just fabulastic! ;)
Stay Strong, stay Focused, stay Animal! ... you Animal you!
Respect.
Don't get all Shakespearean-like on me Sir J-Werk! LOL...you did peak my interest a bit with your comment here...nicely written I must say my sir! LOL
Big Wides
04-05-07, 11:34 am
thats what we're here for Toni, all this will pay off at the show when your kicking ass and taking names
you comin? Your over there near BigAnt in Philly arent you? BigAnt is comin.
I know I said i would not post any posaing pics for a while but I thought today you can see some obvious changes, so I am posting afew for you to view. Tomorrow I am 8wks out. Today was arms..resting from cardio..running yesterday on the tm for the last 10min of my cardio really made them sore! Plus, I was just exhausted today..even my posing coach said I was completely out of it today..he never saw me so tired..and I am on some high carb days too!
Arms in under an hour:
Standing DB curls (I do doubles each arm)
warmed up 15's for 15 each bicep (actually its 30 reps ea bicep, cause I do them in 2's, alternating).
20's 1x12 (24)
25's 1x10 (20)
30's 2x6 (12)
Close grip bench (95lbs) triplesetted with pressdowns (90-100lbs), and low cable pulley bicep curls with a wide grip (60lbs)
4x10-15
Preacher single arm hammers (25's) supersetted with rope pulldowns (50-70lbs)
4x10-12
Seated overhead DB press (40lbs) supersetted with concentration curls (25lbs)
3x12/6
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1219copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1233copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1232copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1223copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1211copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1230copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1213copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1222copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1209copy-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1214copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/April%206/IMG_1218copy.jpg
Arms:
Standing DB curls (I do doubles each arm)
warmed up 15's for 15 each bicep (actually its 30 reps ea bicep, cause I do them in 2's, alternating).
20's 1x12 (24)
25's 1x10 (20)
30's 2x6 (12)
Close grip bench (95lbs) triplesetted with pressdowns (90-100lbs), and low cable pulley bicep curls with a wide grip (60lbs)
4x10-15
Preacher single arm hammers (25's) supersetted with rope pulldowns (50-70lbs)
4x10-12
Seated overhead DB press (40lbs) supersetted with concentration curls (25lbs)
3x12/6
Thats a lot of volume in a short amount of time...no wonder you were spent!!! Good job.
brandona
04-06-07, 1:42 pm
Damn Toni, that is one hell of a work out.....diet is really paying off, looking really lean....Is Goldberg your posing coach? or was that just a creepy guy trying to cop a feel....lol...
-B
Reacher34
04-06-07, 2:10 pm
You're coming along very nicely Toni. Puttin in the work and seeing the results....nothing better than that. All the best to ya!
Toni,
Just wanted to say that I saw your back picture and about had a heart attack. You are HOT!!!!!
Not that I am flirting but just wanted to make a compliment.
Peace.
Toni, just checking in to see how things were going. Looks like you're still making nice strides on your way back to the States!
Stay focused!
That's an awsome back Toni, and your legs is showing more details too! You were right, 8 weeks out seems so long ago, I'm only 8 freakin' more DAYS out lol
GOOD GOLLY....toni...you look wonderful...you are going to be doom for the other girls as the event n NY.....you are looking unbeatable.....you are fantastic girl.....hard work does it all the time........
Russ
Unbeatable! Keep up the great work. Strength is really improving, too. Awesome!
WOW, youre lookin great. Good work! And your workouts look damn intense. Keep it up. Ill be keepin tabs on you to see your progress. good luck
Big Jawn
04-06-07, 7:19 pm
Your coming along nicely my dear, and staying strong as well which is no easy task in a caloric deficit.
TheNaturalG
04-06-07, 8:42 pm
Your pics look better everytime Toni. Keep it up.
Liftbig21
04-06-07, 8:48 pm
Im loving these pictures..Ripped to shreds...so many striations...Fantastic im proud of you Tone! Keep it up.
Hams were short and sweet..well, actually..not that short. This is what I did today:
10 sets SLDL's supersetted with Hacks (2 quarters; went deep, 12 reps each)
SLDL's:
95lbs 2x20
115lbs 2x15
135lbs 2x10
155lbs 4x8
Lying Hamstring Curls triple setted with ABB/ADD machines (80lbs; 15reps each)
50lbs 1x15
60lbs 1x12
70lbs 3x10
60lbs 1x20
Upright bike for 35min.
Legs are dead..cant walk..just exhausted right now.
Legs are dead..cant walk..just exhausted right now.
Then that means you did it right!! Good job!
IronLeague
04-07-07, 7:57 pm
They are starting to split Tone. I also noticed that you're starting to dry out from the side as well, in your side chest pose...you're getting the ham/quad seperation. That deep line we all strive for is working it's way in, you're right on track babe...
Respect,
IronLeauge
Big Jawn
04-07-07, 9:23 pm
They are starting to split Tone. I also noticed that you're starting to dry out from the side as well, in your side chest pose...you're getting the ham/quad seperation. That deep line we all strive for is working it's way in, you're right on track babe...
Respect,
IronLeauge
What he said...
NPC Chicka
04-07-07, 11:48 pm
Nice progress there, Ms. Toni.
Legs are about to "split" as poster above mentioned. Nice, curvy, feminine physique. But.......do NOT cut back on your posing. You should be stepping it up, as the other women have an "advantage" or two over you- you konw what I mean there.
Keep plugging along. Muscle in all the right places...........Nice side shots.
No rest for the wicked, as your clock is ticking and this is a VERY competitive show.
See you soon.
NPC Chicka
Ok, so per Vinny...I am not to do cardio for the next 5 days! Yes...crazy isnt it? Chest and Back today...and it was dam good too!
Flatbench Press:
warmup w/ 95lbs 1x15
135 1x10
155 1x4
165 1x2
155 1x4
135 1x8
Incline DB's
40's 1x12
45's 1x10
50's 1x8
55's 1x6
30's 1x20
Bent over Rows (95lbs, 115lbs, 135lbs) SUPERSETTED with Single Arm DB Rows (45lbs; 50 lbs; 55 lbs)
3x12 each
Incline DB flys (30lbs; 1x12, 35lbs; 1x10, 40lbs; 1x6) SUPERSETTED with DB pullovers (40lb db; 3x10-12)
Close grip pulldowns (reps of 12, 10, 6, 6) TRIPLE SETTED with Wide Grip Pullups (40 total), and Pec Dec (3x12)
Ok, so per Vinny...I am not to do cardio for the next 5 days! Yes...crazy isnt it? Chest and Back today...and it was dam good too!
Flatbench Press:
warmup w/ 95lbs 1x15
135 1x10
155 1x4
165 1x2
155 1x4
135 1x8
Incline DB's
40's 1x12
45's 1x10
50's 1x8
55's 1x6
30's 1x20
Bent over Rows (95lbs, 115lbs, 135lbs) SUPERSETTED with Single Arm DB Rows (45lbs; 50 lbs; 55 lbs)
3x12 each
Incline DB flys (30lbs; 1x12, 35lbs; 1x10, 40lbs; 1x6) SUPERSETTED with DB pullovers (40lb db; 3x10-12)
Close grip pulldowns (reps of 12, 10, 6, 6) TRIPLE SETTED with Wide Grip Pullups (40 total), and Pec Dec (3x12)
Thats some sick volume Toni!!! Nice Pressin!!
Big Wides
04-09-07, 11:55 am
great way to end an awesome day with the triple sets. keep this up looking good as always
yea, yea..I am pic happy. I am NOT vain at all..when I take pics, I can better notice changes and posing issues, because seriously, I hate posing by the book. I post them here to share with all of you because I like the feedback.
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1237copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1258copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1257copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1256copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1255copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1254copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1249copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1247copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1245copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1242copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1241copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/April%209/IMG_1239copy.jpg
WOW, Toni you look amazing as always. It's so awesome to see the changes you have made throughout the last few weeks, & I am honored to be able to see all them here on the forvm. This place & you are great!
born0withno0soul
04-09-07, 1:48 pm
damn toni, showing great improvement every photo shoot. doing great. photo happy? lol, j/k. your right taking pictures is the best way to criticize yourself. and your getting tighter everytime you post. seeing these changes in you definitely give me something to look forward to. begin my first competition cut today. thanks
Cyrus The Virus
04-09-07, 2:23 pm
Looking good as always.
Giant Killer
04-09-07, 3:17 pm
Toni you've done some great work. Looking very dry and hard with great striations in all the right places. Then when you tan all of that's gonna' go "boom". You're puttin' some good hard work in I can see. How are your legs doing now?
My legs feel hard and I swear my hams are coming out faster now...calves too..quads are slow, but I can see they are wanting to come out. My quads are hard to the touch though, but I still carry water and fat there. I have posing pics from last friday here if you have not seen in my suit..the pics before the ones I posted today.
5 weeks out will be the test for me..by then I will know where my legs are going and what drastic measures will need to be taken from there. I know I am going in the right direction when I can fit my fat ass in a size 1-3 juniors jeans...and on Easter, that is exactly what happened! I bought the darn jeans too! LOL
Thanks for checking me out! I will be back! LOL
brandona
04-09-07, 4:12 pm
Damn T....looking amazing...your abs are awsome, the seritas (sp) and obliques are looking crazy...keep up the good work...
-B
RedIron 392
04-09-07, 6:38 pm
High Lady,the abs are starting to look good. Your calves are more defined than in your last pics. I want to see the quads.
Later
High Lady,the abs are starting to look good. Your calves are more defined than in your last pics. I want to see the quads.
Later
Look at my posing pics from last friday..the set before these last ones....pg 17 in my practice posing suit with my coach.
A Very, Very Good Quads Day for me. I have to say, and this is the first time I am saying this..today was the first day I was actually happy with how my legs looked overall. They actually looked different. Nooooo, I did not take pics. I can see from today that when I am 5wks out, my legs are going to look waaaaaaay better. I saw more of a split in the quads and in the sides of my legs when I practiced posing today.
I am not disappointed right now at all! I am actually excited that they are finally showing progress. OK, this was today's leg wo:
Squats SUPERSETTED with Hacks (just the machine weight for Hacks; 6x20; deep)
Barbell Squats:
95lbs 2x20
115 2x15
135 2x10
Sumo style squats on smith machine (25's each side)
4x20; deep; 1 min. rest between sets
Leg Press (both legs) SUPERSETTED with Seated and Standing Calve Raises (I alternated)
4 plates (plus weight of machine is 80lbs) = 260; 1x20
350lbs 1x20
460lbs 2x15
dropsetted after last set of 460lbs..no rest between sets
350lbs 1x15
260lbs 1x15
170lbs 1x30
Leg Extensions (slow and held at top for 3seconds)
45lbs 6x15
SUPERSETTED with various abs exercises
Bike for 25min.
rcrott1
04-10-07, 11:19 am
Toni, your newest pics look amazing, great job hun!
Big Wides
04-10-07, 11:25 am
Squats SUPERSETTED with Hacks (just the machine weight for Hacks; 6x20; deep)
Barbell Squats:
95lbs 2x20
115 2x15
135 2x10
Sumo style squats on smith machine (25's each side)
4x20; deep; 1 min. rest between sets
Leg Press (both legs) SUPERSETTED with Seated and Standing Calve Raises (I alternated)
4 plates (plus weight of machine is 80lbs) = 260; 1x20
350lbs 1x20
460lbs 2x15
dropsetted after last set of 460lbs..no rest between sets
350lbs 1x15
260lbs 1x15
170lbs 1x30
Leg Extensions (slow and held at top for 3seconds)
45lbs 6x15
SUPERSETTED with various abs exercises
Bike for 25min.
Wow! Toni, I dont know if i am still shell shocked from yesterday's high rep day or what but, that is an incredible workout. makes me sore just looking at it keep this up girl
A Very, Very Good Quads Day for me. I have to say, and this is the first time I am saying this..today was the first day I was actually happy with how my legs looked overall. They actually looked different. Nooooo, I did not take pics. I can see from today that when I am 5wks out, my legs are going to look waaaaaaay better. I saw more of a split in the quads and in the sides of my legs when I practiced posing today.
I am not disappointed right now at all! I am actually excited that they are finally showing progress. OK, this was today's leg wo:
Squats SUPERSETTED with Hacks (just the machine weight for Hacks; 6x20; deep)
Barbell Squats:
95lbs 2x20
115 2x15
135 2x10
Sumo style squats on smith machine (25's each side)
4x20; deep; 1 min. rest between sets
Leg Press (both legs) SUPERSETTED with Seated and Standing Calve Raises (I alternated)
4 plates (plus weight of machine is 80lbs) = 260; 1x20
350lbs 1x20
460lbs 2x15
dropsetted after last set of 460lbs..no rest between sets
350lbs 1x15
260lbs 1x15
170lbs 1x30
Leg Extensions (slow and held at top for 3seconds)
45lbs 6x15
SUPERSETTED with various abs exercises
Bike for 25min.
Awesome work girl!!! Nice Leg Pressin!!!
Rhetoric
04-10-07, 2:07 pm
Toni, you look great! You're an inspiration to us all. Keep doin' what you're doin', because you're on track for success.
Sir J-Werk
04-10-07, 10:08 pm
Damn, seeing that last leg workout made me feel like a gir.... er.... um.... Hey! Is that a rabbit over there? *sound of beating feet* ;)
So much for being shakespearean! I can't stand it! I get tongue twisted when I'm around your thread! lol!!!! Awesome stuff, Sister! Seriously....
Stay Strong, stay Focused, stay Animal!
Respect.
Shoulders:
I didnt have a spot today, so no forced reps on my heavier sets. Although it seemed like the last rep I got on all my sets, I pretty much forced on my own!
Seated DB Press:
warmed up: 30's 1x15
35's 1x12
40's 1x10
45's 1x7
50's 2x3
after last set of 50's, I dropsetted with 15 sec rest between sets
45's 1x3
40's 1x3
35's 1x6
30's 1x6
25's 1x10
Standing Side Laterals (single arm db's)
20lbs 3x12 ea shoulder
25lbs 2x6
after last set of 25's, I drop setted, no rest between sets
20lbs 1x6
15lbs 1x10
12lbs 1x10
Seated cable row (very wide grip, more upper back/rear delts)
70-100lbs
4x12
Pec Dec facing machine for rear delts (single arm; 60lbs) SUPERSETTED with Seated overhead reverse laterals (25lb db's)
4x12
Various abs exercises TRIPLESETTED with front raises on low cable pulley (40lbs with rope between legs), and light upright rows for burnouts (just the straight bar)
3x12 for shoulders...3 sets of abs exercises for 20 reps each (hanging vertical leg raises, incline board reverse crunch and leg raises).
No Cardio! Legs too dam sore from yesterday!
brandona
04-11-07, 11:40 am
Damn Toni...that's a sick sholder work out...nice and strong, even on the diet..keep it up, were pulling for you...
-B
excessive endorphins
04-11-07, 12:23 pm
wow some damn strong shoulders sweetheart!!! geessshhhh
lmfao..my old friend who think hes big n tuff only uses weight a lil more weight like 5pds ahahahaha
btw keep em up..makes for a killer rear double bicep pose
very nice work Toni. I say that any excuse not to do cardio is a good one, especially when youre sore, hahaha!!!!!
Big Wides
04-11-07, 5:52 pm
nice shoulder work Toni and it shows in the pics, and the no cardio is not a big deal with the way you've be trucking along, keep it up