Tonkinator's Log!

[Tonka]

Hypo - haha yeah I like pulling faces
Lance - Yeah man it sucked as hell better look next time, hopefully my forearm strength will be more compromised for my back.
Prince - Thanks alot dude .

 

[Tonka]

u use an overhand grip on deads or an over/under grip?

if u use an overhand grip, get some straps for the heaviest sets where the grip doesent hold up. and add in some grip work, like pinch grip plate holds

Over hand, i use to do under and over same time, but as soon as i saw those dead lifting videos and their torn biceps i changed lol. Whats the pinch grip plate?

 

[Natzo]

great efforts man!

log videos are always good to watch.

I think you should bend your legs at the start of the dead, that seemed more like a stiff dead..

use your legs more.

 

[Tonka]

Sure will do, im actually quite new on the deadlift, Only been training with them since i started this log lol.

 

[Natzo]

Sure will do, im actually quite new on the deadlift, Only been training with them since i started this log lol.

check some videos on youtube, maybe Matt kroc


the starting position should be like when you're preparing to jump really high... bent knees, back straight, pull first with legs and then the other follows, contract your glutes to complete the movement.

search boy!

 

[philosopher]

Massive back you got there tonk!

 

[Bulkboy]

cool videos tonk looking large laddy. and ye i concur with natzo, u should work some more on ur technique on deads.

 

[Tonka]

cool videos tonk looking large laddy. and ye i concur with natzo, u should work some more on ur technique on deads.

Yeah the more i think about it , I should of bent more with my legs, thanks for taking notice.

Phil- Cheers mate It's the barbell rows what gave it to me lol, Dumbell too.

 

[miamiracing]

hmm ur back looks pretty thick and wide for only deadlifting 245 1rm .. that just shows that bb is not about the weight u lift

 

[Tonka]

hmm ur back looks pretty thick and wide for only deadlifting 245 1rm .. that just shows that bb is not about the weight u lift

lol cheers mate, but my chest is my weakest body part along with my calves. But I don't hardly train calves untill now, and my dads got big calves so maybe im saved .

 

[Tonka]

TARGET - Shoulders

Seated Dumbell Press
30k - 15 rep WU
56k - 6 rep
70k - 6 rep

Barbell Upright Rows
30k - 15 rep
60k - 6 rep
70k - 6 rep
80k - 3 rep

Shrugs

85k - 6 rep
90k - 6 rep
100k - 6 rep

Side Laterals
20k - 6 rep WU
30k - 6 rep
35k - 6 rep
40k - 3 rep

Reer Delts
10k - 6
10k - 6

Shoulders /Traps - TERMINATED

TARGET - Legs

90k - 6 rep WU
100k - 6 rep
110k - 6 rep
130k - 4 rep

Leg Curl
20k - 6 rep
30k - 6 rep
35k - 6 rep
40k - 3 rep

Calf Raise
40k - 6 rep
60k - 6 rep
65k - 6 rep
70k - 6 rep

Leg Extension
50k - 6 rep
65k - 6 rep
70k - 6 rep
Super set
60k - 6 rep
50k - 6 rep
40k - 6 rep

Legs - TERMINATED!

Had a shower and then headed off back home.
To be quite pleased to say I have improved shoulder strength and my leg strength by alot in only less than 2 weeks!.

 

[PrinceVegeta]

Strong session tonka, nice squats

 

[Tonka]

Also on pinch gripping, do you just hold or do u lift the weight in a certain way of repetiton?

 

[miamiracing]

great workout tonka ! good squats too

 

[Hypocrisy86]

keep up the eats, and keep up the hard work man

 

[Tonka]

Thx guys.

 

[Tonka]

Date - 19/09/09 Monday.

TARGET - Chest

Bench Press
20 reps warm up with bar
90k - 6 rep
100k - 6 rep
110k - 6 rep last 3 spotted

Decline Bench Press
90k - 6 rep
100k - 5 rep
110k - 6 rep

Fly Incline
40k - 6 rep
50k - 6 rep
60k - 6 rep

Chest - TERMINATED

TARGET - Biceps
Olympic Barbell curls
Bar it self 20 rep
30k - 6 rep
40k - 6 rep
50k - 3 rep

Incline Dumbell Curls
30k - 6 rep
44k - 3 rep.

Biceps - TERMINATED

10 minute cool down on the treadmill, light jog then headed back home.
Eating post work out right now consisting of mince meat,kidney beans and 4 slices of bread.

 

[Natzo]

some serious heavy lifting in here!

incline curls look iron strong!

Bench too.

keep progressing Tonka!

 

[Pickle]

big benching tonka keep it up!

 

[Big_Guns_Lance]

Solid benching there tonk and good amount of weight on the curls too.