Toni

Toni
photo by: Reg Bradford
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Thursday, January 27, 2011

to start off the BLOG: Number One Question I am asked: Lifting Routine???

To Start off the BLOG, I have decided to answer the question I am most often asked about, MY HEAVY LIFTING.  CONSISTENCY in my lifting and diet have lead to great muscualrity and definition.  I have been lifting for about 12 years now...so there is no over night success or 12 week miracle !!  However I will give up my BIG secret (LOL) about my lifting routine, even giving a sample of weekly split and exercises.

I lift heavy to moderately heavy weights consistently.  My rep range is normally 10-12, and sets vary from 3-4 each exercise and number of exercises depends on the bodypart.  I switch my training cycle up every 3 weeks or so, for example I may do a few weeks with legs twice a week and then move to once a week with BIG power movements for a week.

Cardio:
When prepping for competitions I work my cardio up and do low intensity activities.  I will do a week of 30-40 minutes 6 days a week and then move the next week to 45-60 minutes, and then up to 90 minutes to 2 hours.  On the 2 hour days I do 2 separate sessions, . I walk on a high incline on the treadmill, elliptical and stair mills for 30 40 min at a time. 



My lifting schedule:

Monday: Bis, tris, abs, calves 
Biceps: dumbbell hammer curl off of preacher bench 4 sets of 12-15
Triceps: dumbbell kickbacks 4 sets of 12-15
Bis: Isolation curl machine 3 sets of 10-12
Tris: dips 3 sets of 10-12
Bis:  Pulley machine one arm cable curls 4 sets of 10-12
Tris: Pulley machine one arm pull downs 4 sets of 10-12
Bi’s:  Pulley double arm 3 sets of 10
Tri’s: rope pulldowns 3 sets of 10

Calves:  calf raise on smith machine: 10 reps toes reg neutral stance, 10 reps toes pointed out, 10 reps toes pointed in this is one giant set (3 sets of 30)

One legged calf raise off of low box, 3 sets of 10 each leg no weight

Abs:  Hanging leg raise, decline abs, weighted ab machine, 3 sets of 30 each exercise


Tuesday: Chest, core exercise abs

Chest: incline chest press machine 4 sets of 12
            Incline dumbbell press 4 sets of 12
            Pushups: feet on bench 4 sets of 20
            Cable crossovers 4 sets of 10-12
            Pec deck flyes 4 sets of 10-12
Core abs:  wood chopper 2 sets 20 reps each side
Plank, side plank, hip raise plank 3 sets holding for 60 sec or more                          
P90X Ab Ripper Routine        

Wed: legs, quads, big movements
Squats: free standing 5 sets of 10 pyramiding weight
Smith machine deep squats 4 sets of 10
Leg extension: 3 sets of 15
Leg press: 5 sets of 10 pyramiding weight



Thurs: Back, Abs

Wide grip Pull-ups: 3 sets of 20, one set weighted with a 25-45lb    dumbbell or plate

Lat pulldown v-bar/neutral grip: 5 sets of 10 pyramiding weight
Standing swimmer pulldown: super set with lat pulldown 5 sets of 20 moderate weight

Seated row: 3 sets of 10 heavy weight
t-bar row: 3 sets of 10
standing high pulley lat squeeze: 4 sets of 10 increasing weight
standing high rope pull: 4 sets of 30
one arm dumbbell row: 3 sets of 10-12 heavy weight

Abs:  Hanging leg raise, decline abs, weighted ab machine, 3 sets of 30 each exercise

Fri: Shoulders, calves, abs

Front raises: 3 sets of 20
Side raise pinkies up: 3 sets of 20
Outward rotation: 3 sets of 20
Straight bar upright row wide grip: 3 sets of 20
Arnold press: 3 sets of 20
Reverse pec deck: 3 sets of 20
Shrugs: heavy weighted machine 3 sets of 10

Calves:  calf raise on smith machine: 10 reps toes reg neutral stance, 10 reps toes pointed out, 10 reps toes pointed in this is one giant set (3 sets of 30)

One legged calf raise off of low box, 3 sets of 10 each leg no weight


Abs:  Roman chair straight leg, hyperextensions, decline bench sit ups, v-ups off of bench 3 sets of 30 each exercise


Saturday: Hamstring/glute/butt
    
     Smith machine lunges: 5 sets of 10 each leg
     Weighted (dumbbells) step ups to a bench: 5 sets of 10 each leg
     Weighted (dumbbells) Walking lunges: 5 sets of 10 each leg
     Butt Blaster machine: 5 sets of 20 each leg
     Single leg hamstring curl machine: 5 sets of 20 each leg
     Reverse Hack Squat: 5 sets of 10
     Wide plie squats while holding plate: 4 sets of 10
     Pulley kickbacks, attached to ankle: 3 sets of 15           
     Weighted Butt/glute bridge raise: 3 sets to failure


Wednesday, January 26, 2011

Day 1 of the NEW BLOG

I am starting the blog and hope to update weekly with information on my bodybuilding and life journey.  Eventually this will all be linked up to my webpage; www.toniwest.com.  I am attempting to get a ONE STOP MEDIA outlet where all of my social media is connected and updates everywhere: so Facebook Fan Page, Twitter, toniwest.com and now the Blogspot will have the same information reaching all of the interested fans/people it can!  Please note the side poll, asking what readers would like me to blog about.  Hopefully insight into my life as a natural bodybuilder will motivate and empower athletes.

Feel free to comment, and leave me feedback on future blogging!
Toni