View Full Version : Toni's Journey
Ok...I am less than 1 month away before I start dieting down for my next show in June; The Bev Francis Atlantic States Bodybuilding, Fitness and Figure Championships in Syosset, NY.
I will start my log/journal here March 1st. I will post links of my progress pics as well for you guys to view and provide feedback, of which I would greatly appreciate. I have been lucky winning my last 2 shows both lightweight and overall classes. The last show I managed to pull off with a back issue. This next show is a National Qualifier and I want to blow their minds. So, I am going to enjoy my last month of bulking up and will keep you posted.
For now, I weigh 116 lbs, 8% bodyfat.
Max Bench: 175
Max Squat: 205
Max Bent over Rows: 175
Max Deadlift: 185
You can see different pics here at member photos...the last post I made has recent pics of me and also on bodyspace at bodybuilding.com
http://bodyspace.bodybuilding.com/tonigal69/
I will post my diet and my training as I go along with progress pics.
Thanks for your time and I look foward to all your comments.
Good luck with the show Toni and thank you for all your support and advice, I've learned a lot from you.
RedIron 392
02-02-07, 12:53 pm
Why March 1st,why not now?
Later
Why March 1st,why not now?
Later
What are you trying to say? Am I a fatass so I need to diet now? Hmmmm
From March to June that will give me 12 weeks.
Good luck with the show Toni and thank you for all your support and advice, I've learned a lot from you.
Well that was a nice compliment...kiss for you! ;)
man in black
02-02-07, 1:13 pm
Looking forward to following your progress. Like I told you earlier, I think you're doing it right. Keep it up lady.
Jeff
Looking forward to your Journey Toni...
RedIron 392
02-02-07, 1:24 pm
What are you trying to say? Am I a fatass so I need to diet now? Hmmmm
From March to June that will give me 12 weeks.
If your a fat ass, I'm Dorian Yates!
Just wanted to see what you were doing in the gym.
Later
Big Jawn
02-02-07, 8:34 pm
Keep us posted Toni.
As a side note...its about damn time you started this.
Good luck.
You look like you are just a few weeks out already. You're going to kick ass at the show.
What are you trying to get up to before you cut?
-folly
spartan300
02-02-07, 10:07 pm
As to suggest that you scrutinize the following:
*medial deltoid head
*ham/glute tie ins
*serratus anterior
*quad balance
*calves
*external oblique
You have built an incredible physique now make it flawless!
As to suggest that you scrutinize the following:
*medial deltoid head
*ham/glute tie ins
*serratus anterior
*quad balance
*calves
*external oblique
You have built an incredible physique now make it flawless!
My legs were always lagging because of my back probs..but now I am trying to hit 'em as hard as I can without screwing up my back. Shit, I prob shouldnt be doing squats and deads anyway and I know BigAnt is going to yell at me again. I can't afford not to dig deep and suck it up.
Thanks for this...keep on me as I check in with you guys...I need all the help I can get and I trust you guys.
Thanks...talk soon
You look like you are just a few weeks out already. You're going to kick ass at the show.
What are you trying to get up to before you cut?
-folly
I am 116 now...I am just going to do what I have been doing and hopefully gain more muscle. I was 101 at my last show. I would like to be 108-110 shredded at the June show...we shall see.
Good luck with the show Toni and thank you for all your support and advice, I've learned a lot from you.
I second this, you are great, you have helped me so much!
I would love to go to your show it's not too far from me...
I second this, you are great, you have helped me so much!
I would love to go to your show it's not too far from me...
I would love to meet you. I hope you can come. Keep in touch with me and let me know. I will be flying to NY alone and I think one of my friends from here will be flying in after me. I plan on arriving in NY 3 days before the show.
My legs were always lagging because of my back probs..but now I am trying to hit 'em as hard as I can without screwing up my back. Shit, I prob shouldnt be doing squats and deads anyway and I know BigAnt is going to yell at me again. I can't afford not to dig deep and suck it up.
Thanks for this...keep on me as I check in with you guys...I need all the help I can get and I trust you guys.
Thanks...talk soon
**PLEASE STOP THE SQUATS FOR SEVERAL WEEKS, REMEMBER IT IS CONDITIONING THAT WINS SHOWS, GIRL YOU GOT ENOUGH OF THE FREAKY SIZE !!!
COOL?
KEEP TRAINING WITH THE LEG WORKOUT I OUTLINED FOR YOU, SHIT, I CAN GO TO NPC NATIOANLS WITH THAT ROUTINE!
**PLEASE STOP THE SQUATS FOR SEVERAL WEEKS, REMEMBER IT IS CONDITIONING THAT WINS SHOWS, GIRL YOU GOT ENOUGH OF THE FREAKY SIZE !!!
COOL?
KEEP TRAINING WITH THE LEG WORKOUT I OUTLINED FOR YOU, SHIT, I CAN GO TO NPC NATIOANLS WITH THAT ROUTINE!
I knew you would come here and yell at me. Fine! I will do as you say! Starting Wed....quad day for me. Gee whiz! Really, thanks for your concern and all your help. I will be in touch soon!
spartan300
02-04-07, 11:08 am
My legs were always lagging because of my back probs..but now I am trying to hit 'em as hard as I can without screwing up my back. Shit, I prob shouldnt be doing squats and deads anyway and I know BigAnt is going to yell at me again. I can't afford not to dig deep and suck it up.
Thanks for this...keep on me as I check in with you guys...I need all the help I can get and I trust you guys.
Thanks...talk soon
T... Drop the conventional squat and heavy deads already! You are getting to thick around the knee and external oblique. You are destroying your aesthetic appeal. Work the taper, you are getting blocky! I'am sorry I don't mean to offend but you have truly done an amazing job to this point, don't blow it!!!!!!!!!!
T... Drop the conventional squat and heavy deads already! You are getting to thick around the knee and external oblique. You are destroying your aesthetic appeal. Work the taper, you are getting blocky! I'am sorry I don't mean to offend but you have truly done an amazing job to this point, don't blow it!!!!!!!!!!
No offense taken. I am still bulking. I dont worry about my abs..did you see my pics from last show. My abs always shred and dry out nicely. I see what you mean about the legs. What pics were you looking at?
here are my abs now..when I am not bloaty:
http://forum.bodybuilding.com/photo/showphoto.php?photo=119961&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=155451&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=166541&ppuser=254461
last show/Oct 2006
http://forum.bodybuilding.com/photo/showphoto.php?photo=85980&ppuser=254461
T... Drop the conventional squat and heavy deads already! You are getting to thick around the knee and external oblique. You are destroying your aesthetic appeal. Work the taper, you are getting blocky! I'am sorry I don't mean to offend but you have truly done an amazing job to this point, don't blow it!!!!!!!!!!
thick around the knee....external oblique...she is in an off-season size training mode, and by all means she is not thick in those areas, she is thick with muscle and is still hard and got good seperation-vascularity for this far out!
I knew you would come here and yell at me. Fine! I will do as you say! Starting Wed....quad day for me. Gee whiz! Really, thanks for your concern and all your help. I will be in touch soon!
Not yelling at you, just very concerned...you can't win shows with an injury...cool!
Okay you and I are both thick headed Italians...will you please settle for squats every 3rd workout as the last exercise in your routine! ??
Deal?
Please stay focused, train hard and eat clean!
REMEMBER A WINNER NEVER QUITS AND A QUITER NEVER WINS!
You know I am righ here if you need any help!
OFF TO TRAIN LEGS NOW!
IT IS MY "CHEAT DAY" TODAY!!
spartan300
02-04-07, 5:16 pm
No offense taken. I am still bulking. I dont worry about my abs..did you see my pics from last show. My abs always shred and dry out nicely. I see what you mean about the legs. What pics were you looking at?
here are my abs now..when I am not bloaty:
http://forum.bodybuilding.com/photo/showphoto.php?photo=119961&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=155451&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=166541&ppuser=254461
last show/Oct 2006
http://forum.bodybuilding.com/photo/showphoto.php?photo=85980&ppuser=254461
T... this has nothing to do with your conditioning. By doing the traditional heavy squats and deads you are giving these areas no choice but to grow. Please take this as constructive criticism. I'am not here to blow smoke up your butt either I respect you as an athlete and an equal. You know how good you are now be the best you can be!
spartan300
02-04-07, 5:20 pm
thick around the knee....external oblique...she is in an off-season size training mode, and by all means she is not thick in those areas, she is thick with muscle and is still hard and got good seperation-vascularity for this far out!
THERE IS NO OFF SEASON.
BigWillay
02-04-07, 8:06 pm
toniii thats a bigggg Contest...i hope everything goes fine and im sure your gonna do great but u gotta stay hungaryy deep with in :) thats the key.
Best of luck Girl go knock em deadddd
BigWillay
02-04-07, 8:13 pm
sorry spartan but your mistaken there is OFFSEASON
and she is not thick around the obliques what so ever and has actually a very well pleasent lookin midsection trimmed abs with a nice waistline and compared to the other girls shell be competin againt is not too bulky either...
Toni u look great girl...But listen to Big Ant he knows better...we mediteranian men always know better girl ;)
just playin but an injury in contest prep can be fatal happened to my cosuin 4 weeks out and he couldnt even manage leg extensiosn because of the pain in his knees so watch out.....its better safe than sorry
THERE IS NO OFF SEASON.
Hey Spartan,
I love a good rebuttal...and please this is not by all means a dig or bust on you...just my opinion ok?
For competitive bodybuilders...there is an off-season!
We can't stay at 2-3% body fat for more than 2-4 weeks, it is very unhealthy. And the "off-season" is used to put on SOLID WEIGHT..NOT FAT...To bring up lagging body parts.
Do you think Ronnie Coleman, Jay Cutler, Lee Priest stay lean in the off-season and have no off-season? I see/saw these guys and there are big, but hard, not contest shredded but hard and heavy 6-10 months out from a show. And they compete bigger every year and are still crazy shredded...
Me being a Natural pro, 40 years old (again this is what works best for me, but people can find out what works best for them)--I competed at a sliced and shredded 176.5 in 2005. Won three 1st places and 2 overall's. In the "off-season" of 2005 from November-April my weight got to a huge and hard 225lbs. I start my diet 16 weeks out. Judges informed me I needed more tricep size and chest thickness. So training heavier, more "old school" barbell and dumbbell movements was my plan for 2006 along with a higher caloric intake. I brought my weight up to 242lbs. from Novemebr-April of 2006. And still had nice muscle separation, good vascularity and my abs where visible. I again, started my diet 16 weeks out and in my 2006 season, I competed at 189.7lbs. I was shredded, striated glutes, crazy veins, and bone dry! I won 4 over-all shows and the same judges noticed my new increase in the chest-tricep area. AND, I WAS IN BETETR CONDITION AT 189.7 THAN 175.5!
Toni's pictures show great size and hardness along with awesome symmetry now (in her heavier weight) than contest weight, I know she will be even more cut-harder than last year and will have greater symmetry and "new added size"
So maybe for the Mr. I wear tight t-shirts at the club guy..or the Mr big arms and shoulders but pencil legs...there is no off season. But for competitive bodybuilders...THERE IS AN OFF-SEASON.
TIME TO LIFT HEAVY, EAT BIG AND PACK ON SIZE.
Cool?
Big Jawn
02-05-07, 12:40 am
I'm not sure...but I think Ant may of made his point haha
MELTDOWN
02-05-07, 12:53 am
2 years ago i had to fly to vegas for some binnis meetings and it took about 1.5 hours of the flight to determine that the cat next to me was branch warren. he was way bigger and softer than any show or glossy mag shoot. almost to the point of un reognizable. plus, we've all seen the shots of lee priest "off season and on season"..right?
spartan300
02-05-07, 8:09 pm
if your juicin' big boy (lol)
spartan300
02-05-07, 8:35 pm
Hey Spartan,
I love a good rebuttal...and please this is not by all means a dig or bust on you...just my opinion ok?
For competitive bodybuilders...there is an off-season!
We can't stay at 2-3% body fat for more than 2-4 weeks, it is very unhealthy. And the "off-season" is used to put on SOLID WEIGHT..NOT FAT...To bring up lagging body parts.
Do you think Ronnie Coleman, Jay Cutler, Lee Priest stay lean in the off-season and have no off-season? I see/saw these guys and there are big, but hard, not contest shredded but hard and heavy 6-10 months out from a show. And they compete bigger every year and are still crazy shredded...
Me being a Natural pro, 40 years old (again this is what works best for me, but people can find out what works best for them)--I competed at a sliced and shredded 176.5 in 2005. Won three 1st places and 2 overall's. In the "off-season" of 2005 from November-April my weight got to a huge and hard 225lbs. I start my diet 16 weeks out. Judges informed me I needed more tricep size and chest thickness. So training heavier, more "old school" barbell and dumbbell movements was my plan for 2006 along with a higher caloric intake. I brought my weight up to 242lbs. from Novemebr-April of 2006. And still had nice muscle separation, good vascularity and my abs where visible. I again, started my diet 16 weeks out and in my 2006 season, I competed at 189.7lbs. I was shredded, striated glutes, crazy veins, and bone dry! I won 4 over-all shows and the same judges noticed my new increase in the chest-tricep area. AND, I WAS IN BETETR CONDITION AT 189.7 THAN 175.5!
Toni's pictures show great size and hardness along with awesome symmetry now (in her heavier weight) than contest weight, I know she will be even more cut-harder than last year and will have greater symmetry and "new added size"
So maybe for the Mr. I wear tight t-shirts at the club guy..or the Mr big arms and shoulders but pencil legs...there is no off season. But for competitive bodybuilders...THERE IS AN OFF-SEASON.
TIME TO LIFT HEAVY, EAT BIG AND PACK ON SIZE.
Cool?
BA...I have been at this for just about 35 years now competed and trained with some of the best the sport had to offer (IFBB) back in the mid to late 70's (naturally) I got out because I refused to use any "enhancing agents" I felt that would be contrary to my ethical beliefs so I vacated the sport because I did not have the luxury of competing in tested shows. My weight never fluctuated more than 3-4 hard pounds lbs. a year if that and I competed just about every other month at about 9% (which I guess is fat by todays standards). Please enlighten me on how you go from 176 to 242 in such a short period. That is quite an incredible feat and you are to be applauded for your efforts!!!!!!!!
BA...I have been at this for just about 35 years now competed and trained with some of the best the sport had to offer (IFBB) back in the mid to late 70's (naturally) I got out because I refused to use any "enhancing agents" I felt that would be contrary to my ethical beliefs so I vacated the sport because I did not have the luxury of competing in tested shows. My weight never fluctuated more than 3-4 hard pounds lbs. a year if that and I competed just about every other month at about 9% (which I guess is fat by todays standards). Please enlighten me on how you go from 176 to 242 in such a short period. That is quite an incredible feat and you are to be applauded for your efforts!!!!!!!!
You competed every other month, it works best for you to stay within striking reach (3-4 pounds of your contest weight) Where I compete 3-4 times a year, but my shows span over a period of 2 months, I again, compete those same months the following year. For example in 2005 my first show was the first weekend in September. In 2006 my first show was September 22nd.
At 176.5 on contest day at the show's scale in 2005...I was dehydrated and dry, you know being in the sport as long as me, you drink some water after the show and 5-8 pounds go right on. Then there is the "rebound effect" after the show, most people take time off to rest, after they finish competing...I don't! I double my carb. intake and keep my protein at it's standard and bump my fats up a bit and just train my ass off! My weight at the 2006 season (my last show was 10/21/06) was 189.7 pounds on stage. I went up to 210 after 2-3 weeks of just drinking my normal water intake, 2 gallons per day and increasing my caloric intake a bit...not to mention induldging in some nice tastey treats. Now I am at 235 pounds, and plan to go up to 245 pounds, hold that weight for 3 months and try to get a bit leaner but stay at 245 pounds. I start my pre-contest diet at 16 weeks out from a show. NO CHEAT FOODS, NO SKIPPING CARDIO OR WEIGHT TRAINING...BALLS TO THE WALL TIMES 10!
Anything is possible if you put your mind and body into it at 100% You know this! I use Vitamins-Minerals,Creatine, BCAA's, Glutamine, Protein and Carb powders along with 4 "real" food meals and 3 shakes a day...EVERY DAY!
Yeah it gets tough and sometimes it gets boring, but me being all natural (just like you and I admire you for that BIG TIME) and competing against my peers who "use" and have a much better genetic structure than me, hell, I know I will train harder and diet smarter than them...On contest day, when oiling up right before going out on stage, I can honestly look into that mirror and say "FOR 16 WEEKS, I GAVE IT MY ALL, AND I LOOK THE BEST I CAN, AND I AM BIGGER-HARDER AND MY SYMMETRY HAS IMPROVED FROM MY LAST CONTEST...Anthony competes with Anthony~!
NO SKIPPING MEALS-TRAINING-CARDIO SESSIONS, PRACTICED MY POSING AND FOLLOWED MY PROTOCOL AS I ALWAYS DO! Judges; let the chips fall where they belong...
I have a great passion for this crazy sport of bodybuilding and I am very competitive!! Sure I had my share of bad times (injuries, late nights at work, not being satisfied with some of my placings, buying chicken-steak at full price when it was not on sale LOL) But still I always strive ahead and never look back!
I really do believe in the saying "WHAT DOES NOT KILL YOU...MAKES YOU STRONGER"
You are very knowledgeable and you did what worked best for you. If you don't mind, please inform me of the IFFB guys you mixed things up with, and what shows did you compete in!
Thanks!
This is MY journal/log! Unless your fighting over me get outta here!
LOL...BigAnt, you know I love you and your posts inspire me and I always learn something new from you ;)
man in black
02-06-07, 3:55 am
Get 'em girl!
The diet will start March 1st. This will give me 13 weeks approx..as long as the show remains to be scheduled for June 2nd. Bev Francis mentioned it could change, she will keep me posted.
So, the diet will begin like this:
Low, Low, Medium, High for first four weeks. Low days are 75g carbs, medium day is 100g carb, high day is 150g carbs. I will stay between 20-30g clean fats, meaning no saturated.
never_2_big
02-06-07, 5:43 am
good luck T, stay hungry if you want it bad enough it's yours. u know what u have to do.
the dieting is always the hard part stay strong girl!!!
Good luck Nice pics You will be ready take care of that back.
spartan300
02-06-07, 7:11 am
This is MY journal/log! Unless your fighting over me get outta here!
LOL...BigAnt, you know I love you and your posts inspire me and I always learn something new from you ;)
SORRY
naturalguy
02-06-07, 11:47 am
Following along Toni. Good luck!
Bent over rows:
warm up just the bar 2x20
95lbs 1x15
115lbs 1x15
135 1x12
155 1x10
175 1x8
Seated Cable Row
110 1x15
120 1x15
130 1x10
135 1x8
Seated Cable Row/Wide
4 sets/10-12 reps
Lat pullovers (35-45lb db) superset w/ lat pulldowns (105-120lbs/narrow grip)
4 sets/ 10 reps
Pull-ups
40 reps total (not all at once)
Check me out:
http://forum.bodybuilding.com/photo/showphoto.php?photo=175771&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=175741&ppuser=254461
RedIron 392
02-06-07, 1:28 pm
Strong numbers Toni and your back looks wicked!
Later
TheNaturalG
02-06-07, 4:18 pm
Bent over rows:
warm up just the bar 2x20
95lbs 1x15
115lbs 1x15
135 1x12
155 1x10
175 1x8
Seated Cable Row
110 1x15
120 1x15
130 1x10
135 1x8
Seated Cable Row/Wide
4 sets/10-12 reps
Lat pullovers (35-45lb db) superset w/ lat pulldowns (105-120lbs/narrow grip)
4 sets/ 10 reps
Pull-ups
40 reps total (not all at once)
Check me out:
http://forum.bodybuilding.com/photo/showphoto.php?photo=175771&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=175741&ppuser=254461
You have some strong freaking rows and a sick back, keep at it.
This is MY journal/log! Unless your fighting over me get outta here!
LOL...BigAnt, you know I love you and your posts inspire me and I always learn something new from you ;)
My bad...all about you girlfriend....
Your back workout is solid and you are hard and heavily muscled "back" there...
Well....Wed. is your leg day...care to share what workout you will be doing (hint) train smart!
No need to apologize to me..you know I like the attention, especially from you ;)..besides, your welcome in my world anytime.
Quads today...will be back with the details...just for you. I am not adding my diet now on here because its safe to assume, since I am not dieting, I am just eating, and mostly clean anyway...a nibble here and there, but nothing crazy.
Later
ha ha ha ha lol nice back t well developed and solid.
Big Jawn
02-07-07, 9:01 am
Solid workouts and diet Toni, your dedication is inspiring and your physique is beautiful.
Stay Strong,
Big Jawn
Solid workouts and diet Toni, your dedication is inspiring and your physique is beautiful.
Stay Strong,
Big Jawn
Now that was very sweet Big Jawn..I appreciate that.
Giant Killer
02-07-07, 11:58 am
You got the physique girl now dial it in!
Ok..legs today..this one is for BigAnt. I pretty much did your workout just not the ball today. I will mention something to you in a minute.
Leg press supersetted with VERY LIGHT squats (since I didnt have the ball today).
One legged-leg press (2 plates, 3 plates, 4 plates; 4sets 15 reps each leg) supersetted with squats (85lbs; 4 sets of 20)
leg extensions (70-90lbs; 2 sec up, 4 sec down), supersetted with walking lunges (20lb db's); 4 sets 15-20 reps each
abd/add machines supersetted with sumo-style squats on smith machine (very light, 20lbs each side); 4 setsx20 for everything.
calves (5 sets of 15)
cardio for 30 minutes
BigAnt...everything was fine and my legs were dead by the end but I had a problem with the one machine (I foget which is which), the one that works the outer thigh, where your legs are in the pads and you push outward. As soon as I increased weight to 70lbs for the 20 reps..my back started to hurt, strangly enough. I did do the 4 sets..triple setting like I mentioned..but that one bothered my back. I felt it right through my butt..it hurt. I did it, but it hurt.
I have new pics on bodyspace..showing my legs after the workout. I am not going to say they are flat 'cause of the workout..because my legs always look flat! They sure were pumped and dead though. I can't even move now. So take a looksy please. Keep in mind, whatever fat and water I do hold on to, its always in my legs. My legs are my biggest concern for this show.
http://bodyspace.bodybuilding.com/tonigal69/
http://forum.bodybuilding.com/photo/showphoto.php?photo=178581&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=178541&ppuser=254461
http://forum.bodybuilding.com/photo/showphoto.php?photo=178651&ppuser=254461
I think I'm the same way, my upper body is always leaner than my quads. Is there any particular cardio equipment you use to get your legs shredded?
I think I'm the same way, my upper body is always leaner than my quads. Is there any particular cardio equipment you use to get your legs shredded?
I stick with the bike, either the upright or the recumbant..I switch it up. I find the bike is best in keeping my legs hard and when I start dieting, the lines on the sides of my legs really come out. I only do 30-45 minutes a day now. When I start getting closer to the show, I will do an hour twice a day...trust me, my legs need it.
Today was shoulders:
Smith Machine Presses:
2 25's; 2x 15
2 35's; 2x12
2 45's; 2x8
db presses:
35's 1x12
40's 1x10
45's 1x8
50's 1x6
Side Laterals:
20lb db; 3x12
25lb db; 3x8
rear delts:
facing pec dec/single arm supersetted with one-arm cross cable laterals
3x12 each
Upright rows supersetted with seated reverse overhead db laterals
3x12
barbell shrugs behind back/smith machine
2 45's 3x10
I am adding my pics here from today...to show you what i am starting with before I begin dieting March 1st. this way you guys can see my progress and help me out as you see fit...if you want. Thanks!
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0068copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0055copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0060copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0054copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0035copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0051copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0046copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0045copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0041copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0034copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0065copy.jpg
Looking good Toni. Looking good!
I love training shoulders and seeing them pumped afterwards.
Freakshow
02-08-07, 2:47 pm
Damn Toni, looking real good. Keep it up.
You know Toni would make a damn good Lara Croft for Tomb Raider. The boots, guns and all. Hey there is you an idea come Halloween. :)
I appreciate the comments..sorry I look so tired..have not been sleeping last few days...you can see more pics on bodyspace as well at bodybuilding.com
i will only post a few others than a couple months from now..will post again, after I start my diet, when some changes become visible. Then you guys can help me out, if you like, prepare for my next show in June.
Thanks again for looking
Later
rev8ball
02-08-07, 6:40 pm
Niiiiiice, Toni. Keep up the great work! And let us know if we can help you in any way. Good Luck!
This is MY journal/log! Unless your fighting over me get outta here!
LOL...BigAnt, you know I love you and your posts inspire me and I always learn something new from you ;)
I'll fight over you if you want
Big Jawn
02-08-07, 7:06 pm
Toni's husband must be jealous...
Toni's husband must be jealous...
He has already threatened to shut off my internet service. Don't worry 'bout him ;)
Lookin good Toni keep up tha good work.
Toni's husband must be jealous...
Shhhhh, I prefer not to acknowledge that presence...
You look real good in that back double bis shot, keep up the good work Ma ; )
Full support and faith from me. You are gonna tear it up.
I had an interesting arm day..a great pump during, but tired as hell. My arms were going to failure way too soon. Normally I can rep out a lot more sets but today was odd. Here it is along with a few pics my son took of me:
Standing Alternating DB Curls; I do these in 2's (2 curls left, 2 curls right)
20lbs; 12 reps (12x2 ea arm, so 24 reps total ea arm)
25 lbs; 10 reps (20 reps ea arm)
30 lbs; 8 reps (16 reps ea arm)
30 lbs; 8 reps (16 reps ea arm)
Close Grip Bench Press
95 lbs 1x15
115 1x10
135 1x6 (I actually almost dint make 6 for some reason and didnt have a spot, so I went down last set)
115 1x8
Tricep Extensions (rope)
60 lbs 3x12, nice and slow, full extension at bottom
Preacher Hammer Curls, Single Arm
25lbs 1x15 ea arm
30lbs 2x12 ea arm
Standing Barbell Curls (EZ bar)
3 sets 12, 50 lbs
Kickbacks (15lb db) supersetted with Weighted Dips (25lb)
3x15 for kickbacks, 3x 10 for dips
30 mintues on bike
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0090copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0087copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0092copy.jpg
Big Rich
02-09-07, 11:51 am
Good job & great pic's...
You are a true warrior!
Monday:
Bench Press:
warmup 2 sets/15 reps
135lbs 1x12
155lbs 1x10
175lbs 1x2 (help with 2nd rep)
135 1x12
Incline Bench Press
95lbs 1x15
115lbs 1x10
135lbs 2x6 (help with last 3 reps)
Flat Bench db's superset with Pec Dec
40's 1x10/50lbs 1x12
45's 1x10/60 1x10
45's 1x8/60 1x8
Incline db presses
40's 1x10
45's 1x8
50's 1x6
Hamstrings:
SLDL
95lbs 1x15
115lbs 1x12
135 2x12
Lying Hamstring Curls (one legged) superset with hyperextensions
4x12
Hack Squats:
6x15 (just for a good burn..went deep)
Cardio:
Treadmill; incline 4.0;speed 4.0 for 30 min.
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0101copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0116copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0128copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0124copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0119copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0111copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0105copy.jpg
http://bodyspace.bodybuilding.com/tonigal69/
Revolutionary
02-12-07, 11:52 am
Hey toni how much do u weigh???? and how tall are u??? goodness girl ur a beast..... Gosh U could prolly kick my ass lol..... Keep up the good work.... Id have to say ur prolly one of very few women of this "new age" who deserves respect........ because i can tell that u respect urself first........ God Bless keep working hard........
Like the new pics you look amazing, keep it up!
Hey toni how much do u weigh???? and how tall are u??? goodness girl ur a beast..... Gosh U could prolly kick my ass lol..... Keep up the good work.... Id have to say ur prolly one of very few women of this "new age" who deserves respect........ because i can tell that u respect urself first........ God Bless keep working hard........
I weighed 117 this morning but I am retaining a lot of water now...creatine and well..the girly thing. I am almost 5'1..ahhhh, screw it..5"1..hahahaha!
Thank you for your compliment...I can't kick a guy's butt but I can surely hang with most...not guys butts, GUYS! LOL. You see, you have this stuff called testosterone that totally works against my estrogen..LOL
Revolutionary
02-12-07, 12:02 pm
Ohhh 117 whew! ok lol... and 5'1...... I thought u were gona beat me lol... u just look so swoll (yet sexy trust me every other guy can vouch for that in here lol) in those pics.... i never posted pics maybe i should do that.. i got a scanner i just dont know how.... well im happy for you Toni... oh btw im taking the day off cause im sick, it was a last minute decision so NO back workout today.... but tomorrow no matter what my back is gona regret this decision lol bye!
MickMars
02-12-07, 12:14 pm
Toni, you are really inspiring! You are starting to have a great impact on me like how Warth, G-Diesel, Machine and Arnold inspire me.
CONGRATS on becoming our new Watchman/Watchwoman! They should make you a special Avatar.
Toni, you are really inspiring! You are starting to have a great impact on me like how Warth, G-Diesel, Machine and Arnold inspire me.
Oh, your crazy..I bust my ass just like you do. We are all here for the same reasons..you and I are the same...you inspire me with your words of encouragement..thank you my fellow brother and I am always here for you.
The Wrecker
02-12-07, 12:22 pm
Congrats Watch(wo)men I just saw your avatar change.
RedIron 392
02-12-07, 1:56 pm
Toni you look great! I can't wait to see you cut. I was thinking about you while I was eating the 6 Cheese Danish Saturday. It wasn't worth it and I felt like crap after I ate them.
Later
Toni you look great! I can't wait to see you cut. I was thinking about you while I was eating the 6 Cheese Danish Saturday. It wasn't worth it and I felt like crap after I ate them.
Later
You shouldnt feel like crap eating a danish. Your a guy and your growing right? Are you bulking now or cutting?
Giant Killer
02-12-07, 2:16 pm
Toni you're a Watchwoman now! It couldn't have happened to a better person--well deserved indeed. Don't get lazy on us now! Remember,
"The wolf at the top of the hill is not as hungry as the wolf climbing the hill, but when he wants the food, it's there."
Arnold-Pumping Iron (sighted citing haha)
Toni you're a Watchwoman now! It couldn't have happened to a better person--well deserved indeed. Don't get lazy on us now! Remember,
"The wolf at the top of the hill is not as hungry as the wolf climbing the hill, but when he wants the food, it's there."
Arnold-Pumping Iron (sighted citing haha)
This was cool..thanks for citing (LOL!, it is important to do that too). Oh, don't worry..you will be seeing a lot of me mister!
RedIron 392
02-12-07, 2:39 pm
You shouldnt feel like crap eating a danish. Your a guy and your growing right? Are you bulking now or cutting?
Started cutting yesterday and I felt like crap becouse high doses of simple carbs blow me up like the Staypuff Marshmallow Man.
Later
[QUOTE=giant_killer;26685]
"The wolf at the top of the hill is not as hungry as the wolf climbing the hill" QUOTE]
I gotta remember that one, one of the best quotes ever
And congrats Toni, you motivates me to train harder and follow the diet as strict as I can. I'm gonna win that Northeast teen title, and I'll do it for you!
Started cutting yesterday and I felt like crap becouse high doses of simple carbs blow me up like the Staypuff Marshmallow Man.
Later
Don't worry about what you ate on saturday anymore..focus on your cutting phase now. Post pics if you can in your journey/log thread. I would love to keep track of your progress with you. Take pics of your compulsory poses every month so you can see your changes, your strengths and weak points. We are here to help..I am always here to help.
MELTDOWN
02-12-07, 3:24 pm
gasp.......you wear.............GLOVES !!!!!!!! :P
gasp.......you wear.............GLOVES !!!!!!!! :P
I am a girl! I need soft hands you know..anyway..they are useless to me..I have the signs of callouses even through the darn gloves.
MELTDOWN
02-12-07, 4:28 pm
:) :) ....i had a pair of the old fishnet backed things from "back in the day".
RedIron 392
02-12-07, 4:33 pm
Don't worry about what you ate on saturday anymore..focus on your cutting phase now. Post pics if you can in your journey/log thread. I would love to keep track of your progress with you. Take pics of your compulsory poses every month so you can see your changes, your strengths and weak points. We are here to help..I am always here to help.
Thanks Toni, but I don't have a digital camera at this time. I also don't know a thing about posing becouse I will never get on the stage.
Later
I am adding another pic..just for fun...
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0107copy.jpg
Big Jawn
02-12-07, 10:38 pm
Most popular journal on the site by far, keep it up Toni.
Welcome to The Watchmen, PM me if you have an questions.
Monday:
Bench Press:
warmup 2 sets/15 reps
135lbs 1x12
155lbs 1x10
175lbs 1x2 (help with 2nd rep)
135 1x12
Incline Bench Press
95lbs 1x15
115lbs 1x10
135lbs 2x6 (help with last 3 reps)
Flat Bench db's superset with Pec Dec
40's 1x10/50lbs 1x12
45's 1x10/60 1x10
45's 1x8/60 1x8
Incline db presses
40's 1x10
45's 1x8
50's 1x6
Hamstrings:
SLDL
95lbs 1x15
115lbs 1x12
135 2x12
Lying Hamstring Curls (one legged) superset with hyperextensions
4x12
Hack Squats:
6x15 (just for a good burn..went deep)
Cardio:
Treadmill; incline 4.0;speed 4.0 for 30 min.
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0101copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0116copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0128copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0124copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0119copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0111copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0105copy.jpg
http://bodyspace.bodybuilding.com/tonigal69/
That april 2006 oon your body space is a wow looked great I love your shape .
Really good back workout today...went old school T-bar rows (3 quarters and a 10), since we had that thread yesterday on back exercises. One arm db rows, lat pulldowns (med. grip), db pullovers, seated cable row (narrow and wide grip), wide-grip chins then cardio for 30 min.
I am practicing alot of posing now because posing is a weak point for me..I find it very difficult to pose actually..especially on back lat spread and abs and thigh..that one just hurts. I practiuce everyday after my workout for about 15-20 minutes for now. I will increase this time once I get a bit closer to showtime.
I am adding 2 back pics from today because I think I posed alot better today for some reason..except you will see on the back double bi's, I have one arm up higher than the other..I swear this posing is a bitch!
Let me know what you think so far...sorry to bombard my journey here with pics but this is the way I can see what needs to be done...fine tuning let's say, plus you guys can give me your inputs/criticisms along the way. Feel free at anytime to add a word or two. You dont always have to be so nice..I can take it. I know my legs are the lagging part..hence why you dont see me take too many pics other than the ones already here and on my bodyspace at bb.com
I will take more leg pics soon..when I start dropping some fat in that area.
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0137copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0135copy.jpg
It was a good day:
Squats (light, nice and slow movements)
95lbs 6x15 reps each
One legged leg presses (3-5 plates total)
6x15 reps each leg
Barbell Lunges (60lbs;alternating legs)
6x15 each leg
Leg extensions (2 sec up, 4 sec down)
60lbs; 3x15
75lbs; 3x15
abd/add (80lbs)
3 sets each 20 reps
treadmill; 4.0/4.0 25 minutes
Will post leg pics from today shortly. nothing to brag about, believe me. Legs are what need the most help now.
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0153copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0145copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0172copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0169copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0177copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0158copy.jpg
Big Wides
02-14-07, 1:46 pm
looking very impressive in both lifts and the pics. keep up the hard work it is def. paying off
DblBassTed
02-14-07, 2:00 pm
Legs look good, Toni. I always wind up seeing your obliques first, though. They look great.
Very impressive Toni.
Great muscularity with equal balance.Well done!!
Your being way too nice. My legs...wheels need serious work! I am working on it, trying different workouts all the time. My legs are always the last thing to get cut whenever I diet down..its where I hold all my fat and water. Some days they do look better than others, which that's normal I guess. I took these pics after my leg training today.
Thank you for all your compliments and support but please, if you have any ideas on leg training, focusing on the split and the teardrop, I am more than willing to try anything you can give me to keep shocking them.
Luv ya all..thanks!
Big Wides
02-14-07, 2:32 pm
if you have any ideas on leg training, focusing on the split and the teardrop, I am more than willing to try anything you can give me to keep shocking them.
what my old strength coach used to have us do was box step-ups, box jumps, depth jumps, and jump squats. from what i can remember these exercised focused mostly on the quad near the knee cap area
Cyrus The Virus
02-14-07, 2:32 pm
Great pictures, your back looks awsome. I have the same problem with my legs, your just got to keep working them.
Your being way too nice. My legs...wheels need serious work! I am working on it, trying different workouts all the time. My legs are always the last thing to get cut whenever I diet down..its where I hold all my fat and water. Some days they do look better than others, which that's normal I guess. I took these pics after my leg training today.
Thank you for all your compliments and support but please, if you have any ideas on leg training, focusing on the split and the teardrop, I am more than willing to try anything you can give me to keep shocking them.
Luv ya all..thanks!
I'm not as experienced as you are Toni, but my trainer did told me that I have good legs for someone my height (6'1). Here's what I do on leg days: I pick 3 out of these 4 execrises, squat, front squat, hacks, and leg press. And finished off with DB lunges, don't know if its a good idea, but I lunge til I collapse.
I'm sure you already know the wider stance targets the teardrop and the narrower stance targets the sweep.
I bet The House can give you better advice, he's got some crazy wheels.
I dont want to bother him..he is busy enough as it is. I am taking notes here, you guys are great. I did do 6 sets of barbell lunges today with 60lbs...15 reps each leg. That was after squats and one-legged leg presses. I dont know..maybe its the whole Valentines day thing too...I just feel BLAH! and overly frustrated with my legs.
Your being way too nice. My legs...wheels need serious work! I am working on it, trying different workouts all the time. My legs are always the last thing to get cut whenever I diet down..its where I hold all my fat and water. Some days they do look better than others, which that's normal I guess. I took these pics after my leg training today.
Thank you for all your compliments and support but please, if you have any ideas on leg training, focusing on the split and the teardrop, I am more than willing to try anything you can give me to keep shocking them.
Luv ya all..thanks!
Ok Im still going to be nice but I browsed through your journey here and I dont see you working your calves at all. Forgive me if I missed it. Just looking I would say your claves could use some extra time on the Iron. High Reps and Sets is my suggestion. 5 sets of 20 reps. Try alternating between leg workouts standing and seated or whenever you choose to work your calves. I work mine on Chest day. Also maybe consider putting more focus on your quads. I think your hams will get all they need with out working them directly. To me, they appear to have plenty of mass on the hams aleady and I am speaking of muscle. For your quads you could do sissy squats at the end of you workout to finish them off. I am sure once you finish your cut your legs will be much more defined and that is just part of it the "Fat" during the bulk. Women hold it on butt and legs and men on stomach, sides and lower back. Its sucks but we will just have to deal with the temporary fat gains. :(
Looking at your previous picks of shows I think you will be just fine. Your looking good and working hard and it will all pay off.
I've done barbell lunges once or twice and find it very hard to balance the weight, I think its safe to go beyond failure with dumbbells. Maybe you can also try smith lunges for variety.
Ok Im still going to be nice but I browsed through your journey here and I dont see you working your calves at all. Forgive me if I missed it. Just looking I would say your claves could use some extra time on the Iron. High Reps and Sets is my suggestion. 5 sets of 20 reps. Try alternating between leg workouts standing and seated or whenever you choose to work your calves. I work mine on Chest day. Also maybe consider putting more focus on your quads. I think your hams will get all they need with out working them directly. To me, they appear to have plenty of mass on the hams aleady and I am speaking of muscle. For your quads you could do sissy squats at the end of you workout to finish them off. I am sure once you finish your cut your legs will be much more defined and that is just part of it the "Fat" during the bulk. Women hold it on butt and legs and men on stomach, sides and lower back. Its sucks but we will just have to deal with the temporary fat gains. :(
Looking at your previous picks of shows I think you will be just fine. Your looking good and working hard and it will all pay off.
thanks for your post here..I appreciate all the feedback. I do train calves..2x a week at least. I dont add it because I just randomly do sets in between exercises. I could not really flex them in my pics from today since my calves are so extremely sore, along with my hams from monday and from walking on that dam treadmill at 4.0 speed/incline 4.0. Its killing me. I have been sore since monday..sore to the point I can't even tippy toe for more than 3 seconds without cramping. You know who told me to start the treadmill like that? VINNY! Gotta luv him!
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0153copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0145copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0172copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0169copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0177copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/IMG_0158copy.jpg
**Practice your posing!~~
In the side cheat pose, your front leg is to far forward, and your rear leg is bent to much!
And stand up a tiny bit straighter!
Big Jawn
02-14-07, 10:05 pm
**Practice your posing!~~
In the side cheat pose, your front leg is to far forward, and your rear leg is bent to much!
And stand up a tiny bit straighter!
Also...nice shoes.
Also...nice shoes.
hey, if you have a thing for shoes, guarantee no chick has more than me! hahahaha!..that's it Big Jawn...nice shoes? hmmmmph!
thanks for your post here..I appreciate all the feedback. I do train calves..2x a week at least. I dont add it because I just randomly do sets in between exercises. I could not really flex them in my pics from today since my calves are so extremely sore, along with my hams from monday and from walking on that dam treadmill at 4.0 speed/incline 4.0. Its killing me. I have been sore since monday..sore to the point I can't even tippy toe for more than 3 seconds without cramping. You know who told me to start the treadmill like that? VINNY! Gotta luv him!
I do a similar thing on the treadmill. I do a 3.5-3.7 speed/incline 10.0. I would do a higher incline but that's as high as the treadmill I have goes. I was told to do this from a local pro that is working with me. He said he walks at 3.5 speed/incline 15.0 and he is also in the off season. It doest make my legs sore but it does hurt when I do cardio day after leg day. I only do cardio on days I dont lift, in the morning and on an empty stomach. Doing your cardio on off days may be something to consider if your getting that sore from doing cardio.
TIP: Squeeze the gluts with each step to get extra burn. Lil extra work out for the bum.
Hey Toni, you're a lady, i did not know this. Just browsed through your pics, your looking ''WOW'' , i am really impressed and inspired by your commitment and your results.
Hey Toni, you're a lady, i did not know this. Just browsed through your pics, your looking ''WOW'' , i am really impressed and inspired by your commitment and your results.
Your very sweet. I will be posting pics every now and then for anyone here to comment on and give me advice as they see fit. I don't mind constructive criticism, its part of growing and it helps me to get shit straight..you know.
I train alone and so far, people here have not let me down yet..so I trust you all in being honest and being helpful, as I would do the same for anyone else here.
Feb 15, 07
Shoulder Presses (db)
30's 1x12
35's 1x12
40's 1x10
45's 1x6
45's 1x6
Side Laterals (alternating)
25's 6x12 each shoulder
Upright Rows (I throw quarters on the ez curl bar) 4x12
Pec Dec (facing the machine), I do single arm (60-80lbs)..keeping elbow high and squeezing back when pulling the weight) 4 sets, 12-15 reps each arm
Bent Over Laterals 4x10-12 reps for good burn (15lb db's)
Seated Overhead Reverse Laterals for a finishing touch
4 sets 12 reps with 25's...finally fatigues my muscles.
light presses again just for the fun of it..to failure (straight bar with 10's on each side).
abs and 20 min. on stair climber.
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0248copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0234copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0228copy.jpg
Looking great in the latest pics! Your back is sick and you have huge delts! Keep up the great work!
peterpyper
02-16-07, 4:00 pm
dang homegurl lookin good,keep up the good work seeing more improvements since the earlier pics
No Doubt! Your a woman. ha,ha..
Looking good Toni. The blue suit works well for you. Legs look more defined than earlier pics too. Good job!
Doin' arms today. I am startingmy diet Monday...the 19th of Feb. So I will post pics every 2 wks from here on...unless I have a really good shot, than I may post. Today will be my last set of pics for you to see what I am starting with...to follow my progress from here on.
Welcome to my journey toward a lean, mean, Toni machine! hahaha!
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0260copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0267copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0270copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0277copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0280copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0284copy.jpg
I can't get over your back shots! Your lat spread is amazing! Looking forward to the cutting pics! Best of luck!
I can't get over your back shots! Your lat spread is amazing! Looking forward to the cutting pics! Best of luck!
Thank you! Posing is a big challenge for me...practice, practice, practice from here on!
Thank you! Posing is a big challenge for me...practice, practice, practice from here on!
Yup, and you know no one here will be opposed to you posting lots and lots of pics ;) heheh
Looks like you are going to really dial in nice.Good jump on things!
You look outstanding:)
Big Rich
02-17-07, 4:15 pm
Ummmmmmm...
Wow!
Looking great! A real inspiration to all of us!
MickMars
02-19-07, 9:52 am
hey dudette,
My shoulders are really hating you right now Toni. Today, I tried side laterals superset with upright rows (just like you suggested) and... wow.... I got kicked in da butt pretty bad. The pumps were crazy.... I could barely lift my arms after that. Anyway, thanks alot! Haven't felt this much pump for my shoulder workouts. Cheers!
hey dudette,
My shoulders are really hating you right now Toni. Today, I tried side laterals superset with upright rows (just like you suggested) and... wow.... I got kicked in da butt pretty bad. The pumps were crazy.... I could barely lift my arms after that. Anyway, thanks alot! Haven't felt this much pump for my shoulder workouts. Cheers!
Its my pleaseure to give you pain my friend! haha! Good job!
Started diet today...low, low, med, high for 2 weeks and then i will see how my diet will change from there depending on how I look. Had a great chest and hams workout today, my first low day (75g carbs, 20-30g clean fats).
Chest:
Bench press
135 1x10
155 1x8
165 2x6 (3 on my own, spot on last 3...I got the negatives, spot on the positive movement)
Flat bench (db)
40's 1x15
45's 1x10
50's 2x8
Incline Bench (db's)
40's 1x15
45's 1x12
50's 2x8
Pec dec supersetted with this one exercise I dont know what its called either. I lay ona flat bench, take 2 db's side by side, touching sides and hold over my chest. I keep my elbows tight to my body and bring the weight down to my chest and push back up using tris and contracting my upper chest muscles at the top).
4 sets of 12 on each.
Low pulley crossovers
3x12
Hams
SLDL
115 2x15
135 2x12
155 2x10
Lying Hamstring Curls (70lbs) supersetted with Hacks (1-45 each side)
4x8-10 on LHC
4x12-15 on hacks
Cardio/30 min on treadmill...4.5 incline/4.0 speed
Hey Toni were you in the ARMY? I seen on your profile that you competed in a armed forces show? just wondering. and good luck
Hey Toni were you in the ARMY? I seen on your profile that you competed in a armed forces show? just wondering. and good luck
I was in the Navy..I am a dependent now. Thank you.
Atest4Echo
02-19-07, 1:32 pm
Its my pleaseure to give you pain my friend! haha! Good job!
I'm all too familiar with that quote... Toni thrashes my everyday in the gym, and leaving me wanting more.... and you see what you are made of...
Thanks girl :-)
I'm all too familiar with that quote... Toni thrashes my everyday in the gym, and leaving me wanting more.... and you see what you are made of...
Thanks girl :-)
My protege...how are we feeling today missy? You did very well today..I was very impressed and pleased with your training today.
I am not going to post everyday...just a few times to give an idea of what I am intaking during my diet. I will post a low day, med, and high....when my diet changes, I will post again..with pics. Thanks!
Today/LOW
1680 calories
74g carbs
23g clean fats
294g protein
Supps:
Shock Therapy
Pump
Storm
BCAA stack
Calcium
Vitamin C
Flaxseed oil (tabs)
L-Arginine/Ornithine tabs
Big Jawn
02-19-07, 5:40 pm
I am not going to post everyday...just a few times to give an idea of what I am intaking during my diet. I will post a low day, med, and high....when my diet changes, I will post again..with pics. Thanks!
Today/LOW
1680 calories
74g carbs
23g clean fats
294g protein
Congrats on still being alive...thats all I can say.
Congrats on still being alive...thats all I can say.
Oh hun..it gets worse. If my legs dont start gettin' with the program this time...it will get much worse. Can I cry on your shoulder? LOL
stumblin54
02-19-07, 5:53 pm
Kudos Toni, that's one meticulous diet. I'll be following...
Stumblin
Big Jawn
02-19-07, 5:53 pm
Oh hun..it gets worse. If my legs dont start gettin' with the program this time...it will get much worse. Can I cry on your shoulder? LOL
I suppose so...my "traps" are sore though, is that what you bodybuilders call them?
I did these things called DB shrugs yesterday...apparently you just hold heavy weight, don a quizzical grin and shurg like your telling someone you have no idea.
I suppose so...my "traps" are sore though, is that what you bodybuilders call them?
I did these things called DB shrugs yesterday...apparently you just hold heavy weight, don a quizzical grin and shurg like your telling someone you have no idea.
that's it! Traps, one of the most aesthetic muscles we work, strictly for intimidation haha outside of heavy deads
numbers look btw Toni, keep it up and good luck with the whole "diet" thing, I'll have to look that up sometime
Oh hun..it gets worse. If my legs dont start gettin' with the program this time...it will get much worse. Can I cry on your shoulder? LOL
I'm sure you've read all of Wrath's journey so far, and i find the most motivational one is week 11 log one, titled "Hold on". So no matter how bad it gets, just remember to hold on. I've been taking in less than 50g of carbs a day for the last few weeks and my strength didn't really suffer at all, because I learned early that the strongest muscle is the heart!
Arbalest
02-20-07, 2:32 am
Wow toni! awesome log...
i'm gonna keep a watch on this! keep up the good work. =)
I'm sure you've read all of Wrath's journey so far, and i find the most motivational one is week 11 log one, titled "Hold on". So no matter how bad it gets, just remember to hold on. I've been taking in less than 50g of carbs a day for the last few weeks and my strength didn't really suffer at all, because I learned early that the strongest muscle is the heart!
my strongest muscle is my mind!
(yesterday was a low day/Back and light Bi's, cardio for 30 min)
Med day: (100g carbs; 20-30g fat)
1691 cal; 100g carb, 18.5g fat, 251.5g protein
Leg Day:
Squats 6 sets as deep as I can go
95lbs 1x15
115 2x15
135 3x10
One-Legged Leg Press (1-55 each side), supersetted with squats (95lbs ass to the floor)
6x15
Walking Lunges with 25's supersetted with sump squats on smith machine (10' on each side)
6x10 ea leg (lunges) and 15 for squats
Leg Extensions (60lbs)
3x12 (2 sec up, 4 sec down)
Leg Press (2 legs; 6 plates total)
3x15
triple setted with calves (2 different exercises for calves, 3x15 each)
Practiced Posing for 20 minutes
Stair Climber for 25 minutes
Abs/triple setted
incline bench: reverse crunches, leg raises and twisting hanging leg raises
3 sets each to failure
Not only are you a beast in the gym your a beast in this forum also. Last time i looked you had like 700 posts now its up over 800 damn. well good luck and GO Navy.
Not only are you a beast in the gym your a beast in this forum also. Last time i looked you had like 700 posts now its up over 800 damn. well good luck and GO Navy.
I just noticed that...cool and thank you...I try! ;)
BigTruck
02-22-07, 5:58 am
yeah -- your probably a bit intimidating in the gym. keep up the good work.
you started your cutting/diet for the show right? its rough walking that line making sure you're not eating anything bad for you. are you still snacking on ice cream? i think thats one of the hardest parts -- so many tasty treats out there -- its darn near torture.
good luck! i'm going to go eat a reese’s cup.
I think that is really sweet you remembered I snack on ice cream...its a chick thing you know..these little things guys notice and remember mean shit to them but loads to us.
I am not snacking on the ice cream anymore which sucks since my son has it every night after dinner..and I have to serve it to him too. Reese's pb cups are my absolute favorite chocolate. I make a mean reese's pb cup cookie.
Nice of you to add that little tidbit of info in your post...THANKS ALOT MAN!
LOL...later!
spartan300
02-22-07, 8:12 am
Feb 15, 07
Shoulder Presses (db)
30's 1x12
35's 1x12
40's 1x10
45's 1x6
45's 1x6
Side Laterals (alternating)
25's 6x12 each shoulder
Upright Rows (I throw quarters on the ez curl bar) 4x12
Pec Dec (facing the machine), I do single arm (60-80lbs)..keeping elbow high and squeezing back when pulling the weight) 4 sets, 12-15 reps each arm
Bent Over Laterals 4x10-12 reps for good burn (15lb db's)
Seated Overhead Reverse Laterals for a finishing touch
4 sets 12 reps with 25's...finally fatigues my muscles.
light presses again just for the fun of it..to failure (straight bar with 10's on each side).
abs and 20 min. on stair climber.
T...TRY DECENDING SETS ON YOUR COMPOUNDS AND EXTENDED SETS ON YOUR LATERALS AND 1 AND A QUARTERS ON THE REAR DELT MACHINE
spartan300
02-22-07, 8:19 am
(yesterday was a low day/Back and light Bi's, cardio for 30 min)
Med day: (100g carbs; 20-30g fat)
1691 cal; 100g carb, 18.5g fat, 251.5g protein
Leg Day:
Squats 6 sets as deep as I can go
95lbs 1x15
115 2x15
135 3x10
One-Legged Leg Press (1-55 each side), supersetted with squats (95lbs ass to the floor)
6x15
Walking Lunges with 25's supersetted with sump squats on smith machine (10' on each side)
6x10 ea leg (lunges) and 15 for squats
Leg Extensions (60lbs)
3x12 (2 sec up, 4 sec down)
Leg Press (2 legs; 6 plates total)
3x15
triple setted with calves (2 different exercises for calves, 3x15 each)
Practiced Posing for 20 minutes
Stair Climber for 25 minutes
Abs/triple setted
incline bench: reverse crunches, leg raises and twisting hanging leg raises
3 sets each to failure
WITH THE BI-LATERAL LEG PRESS MOVEMENT
T...TRY DECENDING SETS ON YOUR COMPOUNDS AND EXTENDED SETS ON YOUR LATERALS AND 1 AND A QUARTERS ON THE REAR DELT MACHINE
what do you mean by extended sets on side laterals? I am gonna post new pics in a bit from today in the gym....stay there...dont go away!
Giant Killer
02-22-07, 12:49 pm
can't wait for the new progress pics, especially since you are an M tester--do you feel your physique has changed since taking it (maybe you have been taking it for a short time can't remember)--I mean as far as holding water or hardening up or anything like that, I know you are drinking a lot of water, is it bloating at all or going to the muscles?
I used it today for the first time..replacing pump. I took it with shock therapy and it hit me so fast, like in 5 min. I had a constant pump for the whole 2hrs of my workout. This stuff is really cool. Maybe cause I weigh so little compared to you guys..but it hit my system fast. I had eaten breakfast at 915 and took the ATP and ST at 1115am.
I am going to post new pics in a minute..not of my legs cause I trained them yesterday and they are so sore I cant flex without cramping..haha! love that!
The one thing about the ATP is that it made me super thirsty. I went through 3 litres of water in less than 2 hrs actually and then had to go buy more after my wo, I was still so thirsty.
Its awesome stuff..especially with the ST. I am curious to see how long before my system gets used to it or if it will continue to work like it did today. I will be back...stick around!
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0366copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0365copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0377copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0378copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0380copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0384copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0385copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0391copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0370copy.jpg
MickMars
02-22-07, 1:38 pm
wow.... I would freakin' kill someone and rob a bank ten times to have a back like yours. Awesome... super super impressed.... damnnnnnn
That was very nice to say...thank you so much!
Well Toni if weightlifting doenst ever work out you could always go be a WWE Diva. Pushing weight like that you could probably kick ass. Sorry just a bit of a wrestling fan. peace.
Back looks amazing as usual, and I never noticed that wicked bicep vein before! Looking great!
Well Toni if weightlifting doenst ever work out you could always go be a WWE Diva. Pushing weight like that you could probably kick ass. Sorry just a bit of a wrestling fan. peace.
I agree, Toni's got the looks and the body. Give it a shot and who knows, you could be making millions some day : )
I'm a big wrestling fan myself, the reason that I bought my first bodybuilding magazine was because John Cena was on the cover.
I'm not the wrestling type actually..lol. I do like Jon Cena, he is yummy! I saw WWE live a couple times in Cali (when it was WWF). I used to love Chyna and Trish Stratus. Totally love the Rock and Triple H of course. Do they even still wrestle? Its been so long since I watched wrestling.
I'm not the wrestling type actually..lol. I do like Jon Cena, he is yummy! I saw WWE live a couple times in Cali (when it was WWF). I used to love Chyna and Trish Stratus. Totally love the Rock and Triple H of course. Do they even still wrestle? Its been so long since I watched wrestling.
Only Triple H still wrestles, they brought back DX with Shawn Micheals. Don't know if you ever read Triple H's book "Making the game", he talked about how he was able to come back from a tored quad muscle, great inspiration.
Ya i think John Cena is brining alot of people back to wrestling. Maybe those pretty boys looks who know but i know alot of girls think he is hot.
spartan300
02-22-07, 7:21 pm
T...TRY DECENDING SETS ON YOUR COMPOUNDS AND EXTENDED SETS ON YOUR LATERALS AND 1 AND A QUARTERS ON THE REAR DELT MACHINE
HUMBLY SUBMITTED FOR YOUR APPROVAL MY QUEEN!!!
T...After you have reached a positive point of failure (doing two arm laterals)extend your set by doing single arms for a few more reps. Also it is my belief that according to your loading parameters you might be wasting too much energy and strength on your intermediate sets. Please give the decending set thing a try.
I'm not the wrestling type actually..lol. I do like Jon Cena, he is yummy! I saw WWE live a couple times in Cali (when it was WWF). I used to love Chyna and Trish Stratus. Totally love the Rock and Triple H of course. Do they even still wrestle? Its been so long since I watched wrestling.
Chyna left and went off her rocker (crackhead)
The Rock is into his movies, and Triple H is still around, released a bodybuilding book called making the game, but currently tore his quad tendon (again) and so is on the bench for a long long time!
Ive met Cena at a show, dudes forearms are just slightly smaller than Wraths!
HUMBLY SUBMITTED FOR YOUR APPROVAL MY QUEEN!!!
T...After you have reached a positive point of failure (doing two arm laterals)extend your set by doing single arms for a few more reps. Also it is my belief that according to your loading parameters you might be wasting too much energy and strength on your intermediate sets. Please give the decending set thing a try.
Ok..will give it a try next week then. Thanks!
Big Jawn
02-23-07, 5:44 am
Toni...you must...uhh...lift weights or something, eh?
Toni...you must...uhh...lift weights or something, eh?
that thing you do..those little comments...hahaha! so freaking funny! I get a kick out of it too..you know! thanks!
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0366copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0365copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0377copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0378copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0380copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0384copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0385copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0391copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0370copy.jpg
Lookin Good Girl, Keep It Up! Your back looks Awesome!
PlacentiaBay
02-24-07, 7:44 pm
I beleive John Cena used to be a bodybuilder before he got into wrestling.
Giant Killer
02-25-07, 9:49 am
So, this is the WWE thread right, oh, no? Toni's Journey? oh, yeah that reminds me--Will you have someone taking pics of you at the Bev Francis comp so we can see the full fledged Toni? I was also going to ask you if you are concerned at all about testing a new product before a contest? I guess no, I don't want to "seed of doubt" ya', I know Animal would take care of you and not lead you astray.
So, this is the WWE thread right, oh, no? Toni's Journey? oh, yeah that reminds me--Will you have someone taking pics of you at the Bev Francis comp so we can see the full fledged Toni? I was also going to ask you if you are concerned at all about testing a new product before a contest? I guess no, I don't want to "seed of doubt" ya', I know Animal would take care of you and not lead you astray.
Anyone can come to my journey and shoot the shit...but you gotta critique my pics too! ;)
I will have one my girls taking pics and hopefully someone else..I want video too cause I am planning on my routine at the night show to be kick ass...providing I dont trip this time. I always trip in the middle of my routines..at least once! LOL..I laugh though.
There is nothing in this new product that will show in any urine testing. I am liking the results though so far. I like this stuff possibly more than pump...I will see as time goes by and let you all know if anything changes.
I used it today for my cardio day and it really gives me some ummph when I feel low from my diet. I have been maintaining 116 lbs for about a week now since I started dieting. I started at 118..so I am holding on to muscle so far.
Come round end of March, when my cardio starts getting bumped up to 2x a day and the diet changes...we will start to see serious changes in my physique...hopefully mainly in my legs, which is my biggest concern now.
Thanks for checking in on me...stay in touch!
IronLeague
02-25-07, 8:25 pm
Lookin good.. I'm lovin the detail you have in your back so early. Your delts look nice and full too. The anterior, Medial, and Posterior heads are all coming along evenly...not something you see often. Arms are beautifully shaped as well, great development! Last but not least.......sexy waist!!
I'll snap some pics for you at the show........when you hold up that first place trophy.
IronLeague...thank you and I look foward to meeting you!
man in black
02-26-07, 7:12 am
Lookin good.. I'm lovin the detail you have in your back so early. Your delts look nice and full too. The anterior, Medial, and Posterior heads are all coming along evenly...not something you see often. Arms are beautifully shaped as well, great development! Last but not least.......sexy waist!!
Agreed, excellent proportion. Like I've told you before Toni, I think you're doing it right.
Jeff
ryanlemley1
02-26-07, 11:09 am
i look forward to following your progress. it seems like most of us have chosen March 1st as our starting date. but i wouldn't know why or anything. i'm sure you'll do great!! Train hard!!
Ok..changes my split..monday; chest and back and boy..this was rough..all new to me. I have never done such a split before. I loved it though, it kicked my ass.
Bench Press
95lbs 1x15
115 1x12
135 1x10
155 1x8
Incline Press (db's)
40's 1x12
50's 1x10
55's 1x8
30's 1x20
Bent Over Rows
95lbs 1x15
115 1x12
135 1x10
155 2x8
Incline Flys supersetted with single arm db rows
flys:
30's 1x12
35's 1x10
40's 2x8
db rows:
40lbs 1x12
50lbs 1x10
60lbs 2x8
Seated cable row
4x10
pec dec supersetted with narrow grip pulldowns
3x10
pull-ups (wide) supersetted with pushups
40 total pullups w/ 4x25 pushups
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0543copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0544copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0536copy.jpg
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http://i160.photobucket.com/albums/t167/tonigal69/Posing%20Feb%2016th/IMG_0555copy.jpg
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ryanlemley1
02-26-07, 3:37 pm
looking good Toni :) Keep it up.
IronLeague
02-26-07, 3:40 pm
Looking good as always... You're looking nice and hard. If your back looks this good now, I can only imagine whats in store for showtime.. My back is always the first thing too dry out too.
Your abs look great as well... the whole package is coming along Toni, you're ahead of the game for sure....I couldn't even see my bottom two abs untill about 5 weeks out last year.
Respect,
IronLeague
RedIron 392
02-26-07, 4:11 pm
Looking good. Your calves are comming out very well and you are going to rip very nicely. No wonder you were tired with that volume!
Later
ryanlemley1
02-26-07, 4:28 pm
you have fantastic detail in your shoulders.
Toni,
You have wonderful symmetry. So how did a Brooklyn girl end up in the UK?
Myk
I am a military dependent...stationed here. I miss home, NY. I plan on going back one day to stay. I visit once a year usually. My next show is there, in June.
Lookin' good in the pics Toni, keep it up..
Bombshell
02-26-07, 7:32 pm
Toni, I just have to say that you have an AWESOME back!!!! Very well defined and looking REAL strong!!!!! Please keep me posted as your meet gets closer. I wish you the best of luck. Keep up the GREAT work.
Damn Toni, you are looking awesome, I can't wait to see you come show time. Keep it up!
Big Jawn
02-28-07, 3:34 am
Looking good foo, check your inbox..."you've got mail"
I changed my split now..mon is chest and back, tues legs and abs, wed. cardio, thurs shoulders and calves, friday arms and abs, rest saturday and sun legs/calves and cardio.
Legs:
Squats:
115 2x12
135 2x10 (slow and as deep as I could go)
one legged leg press (3 plates total) supersetted with hack (2 plates total, slow and deep)
4x12-15 reps each
walking lunges (25lb db's)
4x10-12 each leg
Leg extensions supersetted with hamstring curls
4x12-15
calves (4 sets heavy supersetted with my own bodyweight for reps)
bike for 30 min.
abs:
incline bench reverse crunches supersetted with leg raises
4x15
hanging twisting crunches
3x15 each side
crunches on floor
2x50
I still suck at posing..but practicing 20-30min a day, also best poses too..not so easy and the lighting in my house sucks. I get much better pics lighting- wise, at the gym, but I won't be posing in my suit there yet. Being I am one of maybe 5 females that go to my gym...I will wait till I get in some better shape before I start posing my ass around there in my posing suit!
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/sidechest2.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_0636copy.jpg
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http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/backandbis.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/IMG_0590copy1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/quarterturn2.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/quarterturn3.jpg
http://i160.photobucket.com/albums/t167/tonigal69/posing%20feb27/backlat2.jpg
USMC_KILL
02-28-07, 6:10 am
wow! lookin great, keep it up !
Wow girl, you all that AND a bag of chips.
Cr4zYH3aD
02-28-07, 7:24 am
Looking awesome !
RedIron 392
02-28-07, 8:06 am
It looks like there is more detail in your quads.
Cyrus The Virus
02-28-07, 10:46 am
updated pictures look good. i have a question. Do the one leg press seem to work well for you?
I love one legged presses because I can easily do 5 plates total and get a nice and slow 12 reps each leg. When I see guys in my gym using two legs with 6-8 plates, I kinda smirk because I am doing one leg with 5 plates. I think this along with everything else is really helping my legs. I do alot of supersetting too. The high reps and less rest in between sets works for me.
Now, I am getting away from going too heavy anymore. I only do squats with 135..maybe 155 if I feel like it, but I want the reps, and one-legged presses with 3 plates total so I can concentrate more on my teardrop to show through.
The only thing I may go heavy on still are SLDL cause I need the hams to pop out more. The quads have size, but need definition now.
I say go for the one-legged presses..get comfortable with it first. Start with light weight and become familiar with the movement and contracting the muscles in your quads. I feel it in my hams too. I place my foot to the side, not the center of the machine, my toes pointed out slightly and I bring my knee all the way into my chest, pushing with my heel.
Grab the handle on the side for leverage if you need to. Remember to exhale when you push up, inhale when you bring the weight down.
Big Wides
02-28-07, 12:11 pm
updated pics and your workouts are awesome Toni, i like the idea of the single leg press used to use this a lot when i was throwing it really isolates each leg. keep it up ur kicking ass
rcrott1
02-28-07, 12:12 pm
Toni, been reading up on your journey, great progress! keep it up and you will SMOKE that show!
I am so tired already..still lifting pretty heavy and doing loads of sets...I am hanging in there. Thanks for the pick me up!
rcrott1
02-28-07, 12:19 pm
that is what we are all here for. so, Anytime. :)
I was stationed in East Anglia for four and half years and loved. I was gone more then I was home but, I still loved the UK. The show in June is that in NY? I might be on the East Coast in the summer and would be great to get to NY for something besides a plane. Although I have a great BJJ trainer here and don't want to have to find a temp for the summer.
Hope you are enjoying England as much as I did and the recipes are great thanks for posting them.
Myk
toni you look absolutely awesome. what a nice balance...
TheNaturalG
02-28-07, 4:13 pm
Your looking great in your newest pictures. Keep on working hard.
Powerfreak
02-28-07, 9:24 pm
Looking good Sister. Keep it up.
Ok, been on my diet since Feb 19 and its starting to hit me hard now. I feel so exhausted by the end of my workouts and I am still lifting pretty heavy with lots of sets and minimal rest in between. I superset and tripleset pretty often too. I am currently one of the testers for the new Product M supp that Universal is putting out. Its normally made for those on a bulking phase, and so far, I have to say its really good stuff. My strength and endurance has increased since I have started. I started my diet and the new supp at 118lbs..I am 115 today.
I am still low (75g carbs), low, med (100g carbs), high(150g carbs) with about 20-25g clean fats throughout. I get a cheat meal on sundays too, looking foward to that right now. I am so hungry and do not eat again until 6pm..I eat every 3 hours, no carbs past 630pm.
So, today was shoulders and calves and 30 min cardio on treadmill (incline 4.5/speed 4.0).
This was my workout today:
DB shoulder press (seated)
30's 1x15
35's 1x12
40's 1x10
45's 1x8
50's 1x4, then directly into 20's for 20 to keep the burn hot!
Arnold presses:
30's 1x12
35's 3x8
20's 1x15 (burn out set)
Side laterals (one arm at a time)
20's 6x10 ea arm
Pec dec for rear delts (one arm at a time 60lbs) supersetted with pullovers; 40 lbs (just because I wanted to). 3x12
Upright rows (65lbs) supersetted with bent over side laterals (12lb db's)
3x12-15 each
I had a great pump going so figured I would hit some back while I had the energy to do so:
Close-grip pulldowns
90 1x12
110 1x10
120 1x10
130 1x8
Seated cable row (wide handle for upper back)
90 1x15
110 1x12
120 1x10
Calves/seated (45lb plate for 20 reps) supersetted with standing, using my own bodyweight for 20 reps each set
6 sets
cardio for 30 min.
when I talk about using the pec dec with one arm at a time, this is what it looks like:
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0645copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/training/IMG_0646copy.jpg
Cyrus The Virus
03-01-07, 10:25 pm
I love one legged presses because I can easily do 5 plates total and get a nice and slow 12 reps each leg. When I see guys in my gym using two legs with 6-8 plates, I kinda smirk because I am doing one leg with 5 plates. I think this along with everything else is really helping my legs. I do alot of supersetting too. The high reps and less rest in between sets works for me.
Now, I am getting away from going too heavy anymore. I only do squats with 135..maybe 155 if I feel like it, but I want the reps, and one-legged presses with 3 plates total so I can concentrate more on my teardrop to show through.
The only thing I may go heavy on still are SLDL cause I need the hams to pop out more. The quads have size, but need definition now.
I say go for the one-legged presses..get comfortable with it first. Start with light weight and become familiar with the movement and contracting the muscles in your quads. I feel it in my hams too. I place my foot to the side, not the center of the machine, my toes pointed out slightly and I bring my knee all the way into my chest, pushing with my heel.
Grab the handle on the side for leverage if you need to. Remember to exhale when you push up, inhale when you bring the weight down.
Thanks for the info, I am going to put these in my leg workout.
Big Jawn
03-02-07, 12:11 am
Also...a shoutout to anyone whos having squat problems. One legged leg presses (with a high foot position) are a perfect excersize to help with squat form and depth, setup as wide and high as you would during a normal squat and let the weight push you down until your quad has touched your chest or you reach depth.
As many powerlifting principles state, assistance movements that mimic the big three are best for improving these movements over others.
My arm workout today was not as strong as last week..only db curls; Mar 2:
Standing db curls (alternating)
20's 1x15
25's 1x12
30's 3x10
35's 1x4, directly grabbed 20's after that for a burnout for 12 more reps, nice and slow.
Close grip bench
95 1x12
115 3x8-10
single arm preacher hammer curls
(my right wrist was bugging me, so went a bit lighter today)
30lb db 1x12
25's 3x12
SkullCrushers (65lbs)
3x12
Incline bench db curls (15lbs) supersetted with single arm cable pressdowns (40lbs)
3x12-15 reps each arm
Tricep pressdowns (rope/60-75lbs) supersetted with reverse cable curls (40-50lbs)
3x12-15 reps
Overhead tricep press (20lb db) supersetted with concentration curls (20lb db)
4x12
No cardio today..just didnt have the energy left in me.
Ok, only focused on SLDL's today...12 sets, first two were warm-ups. So, 10 working sets with 115lbs, 15 reps each, 1-2min rest in between sets.
By set 5, I was feeling it pretty dam good. By set 7, rep 7, it was all mental from there, but I finished all 10 sets with 115, 15 reps each set.
Finished off with 4 sets of lying hamstring curls for 20 reps each then the stair climber for 30min.
End of day...I am officially dead now! ...well...not really..you know what I mean! haha!
Low day today: 75g carbs; 20-30g clean fats
tomorrow cheat meal day...wooooo hoooo..waiting all week for that treat and it will be pizza! Although, I do pick off all the cheese. I know..what kind of Italian am I? I really just like sauce on the crust, not a cheese person at all.
I will only do 45min cardio and abs tomorrow than monday chest and back as hard as I can possibly hit it.
Stay tuned...the party has only just begun for me!
Giant Killer
03-03-07, 11:58 am
Pizza and cardio on the same day huh? Hehe they can cancel each other out! I took your advice on the "don't do 'no carb day'" thing, but todays a low carb day & you're killing me with all these thoughts of cheese and saucy goodness, haha!
Pizza and cardio on the same day huh? Hehe they can cancel each other out! I took your advice on the "don't do 'no carb day'" thing, but todays a low carb day & you're killing me with all these thoughts of cheese and saucy goodness, haha!
well, I think allowing yourself one cheat meal, one day of the week is good for you. Use the carb cycling all week when cutting, but give yourself that one cheat meal, to kinda throw your body off and you deserve it after busting your ass all week..just dont overdo it either. I will have a couple slices and be done. The last sunday in March will be my last cheat meal..then the craziness will begin..very strict dieting, cardio and training 2x a day..just nuts, but I love it..I really do. I am looking foward to your progress in the Animal contest.
PM me is you have questions or concerns..I am busy, but I do get back to everyone who contacts me ASAP...so feel free to drop me a line if you like..I am here.
widdlewade44
03-03-07, 12:39 pm
Awesome work Toni! All your numbers are looking good. Your pictures on BB.com are great too. Keep it up!
Kevin
widdlewade44
Mr.Totality
03-03-07, 4:05 pm
keep it up girl you look great
Here are some pics from my last show..I won lightweight and overall.
http://i160.photobucket.com/albums/t167/tonigal69/Toni/DSC_0030copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/DSC_0024copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/U.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/DSC_0156copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/U-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/DSC_0149copy-1.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/DSC_0146copy.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/U-2.jpg
http://i160.photobucket.com/albums/t167/tonigal69/Toni/U-3.jpg
I weighed in here at 101lbs..I am hoping to weigh in at my June 07 show at 108..or more if I am lucky...we shall wait and see. I will be uploading new pics here of me sometime next week.
Guardian
03-04-07, 12:20 am
Wow.. great, great...
And excellent conditioning too, i bet nobody can beat you on that.
Big Jawn
03-04-07, 9:10 pm
Well if your going to dial in better conditioning as well as be 7lbs heavy thats quite the achievement. Ten plus pounds of muscle.
Mr.Totality
03-05-07, 9:37 am
looking good toni. You seem to be in top form
The Wanderer
03-05-07, 10:13 am
Not looking good, LOOKING AMAZING! Shit hopefully one day I will have that kind of conditionning.
Not looking good, LOOKING AMAZING! Shit hopefully one day I will have that kind of conditionning.
a guy or a girl? Sorry..cant tell by your forum name there. Thank you. I bust my ass, I can tell you that, it does not come easy for me, not by a long shot. You can achieve anything you want at any time...you just have to work hard...in my case, I have to work really hard, for others, it may come a bit easier. It may take time..it took me a good couple of years to be where I am now. I was never in perfect shape, usually just maintained a good weight and stayed pretty toned, but always had problem areas like most females do..the usual spots..thighs, butt, triceps.
I just became very involved in my training, stuck to a realistic goal and when I reached my goal, I set higher ones for myself, challenged myself, made it interesting..and here I am. If I can do it..you can do it..anyone can do it. You have to want it bad enough. Good things come to those who wait.
I have to say, I am getting too exhausted way too fast now. By the end of my workouts, I am so beat. My hams are