Reactive Training Systems

TRON · Senior Member

RE: Tony Parrella Training Log

BobW · Senior Member

Congratulations, sir! Way to knock out the goals.

Tony Parrella · Senior Member

TRON wrote:

Congratulations on hitting that Elite total. That is a great accomplishment!

thanks bro

Tony Parrella · Senior Member

BobW wrote:

Congratulations, sir! Way to knock out the goals.

thanks bob

Tony Parrella · Senior Member

Tues Mar 24 2009

light week, just hit some machines and cardio

leg ext
3x10

seated leg curls
3x10

standing single leg curls
3x10

hip abd
3x10

hip add
3x10

nautalis ab crunch
3x10

elliptical x15 min

Tony Parrella · Senior Member

Thurs Mar 26 2009

light week continued

bench
135 2x8
185 3x5

flyes
40 3x10

db curls
40 2x8

pushdowns
80 3x10

leg lifts
3x10

ran 1 mile on tmill

itchin to get back to training, starts up on sunday for nationals

Tony Parrella · Senior Member

Sat Mar 28 2009

pullups
bw 2x8

tbar rows
2p x8
3p 2x8

hip abd
3x10

hip add
3x10

reverse pec deck
3x10

decline situps with 15lb bar
3x10

ran 1 mile on tmill at 6.0 mph

Tony Parrella · Senior Member

Sun Mar 29 2009

closegrip thumbless bench
135 2x8
225x5
255x5 @8
275x5 @8.5
280x5 @8.5
280x5 @9
280x5 @9

floor press- pinky on ring
225x5
295x5 @8.5
305x5 @9

closegrip 3 board paused
225x3
275x5 @8.5
275x5 @9

side laterals
40 2x8

rope face pulls
110x10
130x10
150x10

seated calf raise
4 plates 3x10

elliptical x 15 min

easy day, weights felt light

Jonathan Stewart · Senior Member

A little late, but congrats on the elite total.

Tony Parrella · Senior Member

Jonathan Stewart wrote:

A little late, but congrats on the elite total.

thanks jon, good luck with nationals comin up

Tony Parrella · Senior Member

Tues Mar 31 2009

Worlds with Joe

squats
135 2x8
225x5
315x1
405x10 @9, belt
415x10 @9.5

pause squats beltless
315x5 @8
315x5 @8.5

beltless sumo deads
225x5
275x5
315x5 @8
315x5 @8

lying hs curls
130x8
150x8
150x8

decline situps with 15 lb bar
2x10

good first day back squatting, weights felt light just had problems getting enough air, i was sucking wind on the sets of 10 (needed like 15 min after the worksets just to stop feeling nauseous) but other than that no problems. sumos went good too, wanna start working those into the rotation. Joe hit 2 easy sets of 10 with 365 as well.

-- Edited by Tony Parrella on Wednesday 1st of April 2009 01:06:54 AM

Tony Parrella · Senior Member

Thurs Apr 2 2009

Worlds with Joe

raw bench
135 2x8
225x5
275x1
305x5 @8.5
310x5 @8.5
315x5 @8.5
315x5 @9
305x5 @9

closegrip paused
275x5 @8.5
275x5 @9
275x5 @9

ez bar curls
80 3x8

pushdowns
100 3x8

calf machine
3x12

tmill 3.5 mph at incline x 10 min

benches felt good today, didnt have the usual pop i have but pushed through, good day overall. Joe did sets of 10 with 275 and 280 and then did a set of 8 with 295, def impressive.

Tony Parrella · Senior Member

Sat Apr 4 2009

WOrlds with Joe

below knee rack pulls
135 2x8
225x5
315x3
405x1- belt
495x1
585x3 @8.5
615x3 @9
635x2 @9.5

front squats
135x6
225x5 @8- light wrap and belt
285x5 @9

tbar rows
3px8
3p+10x8
3p+25x6

hip abd
3x10

hip add
3x10

hammer strength high row
3px8
3p+25 x8

db rear delts
50 2x8

nautalis ab crunch
170 3x10

ran 1 mile on tmill at 5.5- 6.0 mph

decent day overall. Legs and hips were still smoked from tuesday so i cut out a set of the fronts just to recover a little more. rack pulls felt good and i think the hip abd/add is helping. Joe looked strong today with triples out of the rack with 545 and 555 for 2 sets.

Tony Parrella · Senior Member

Sun Apr 5 2009

closegrip bench thumbless
135 2x8
225x5
275x3 @7.5
300x3 @8
300x3 @8
300x3 @8.5
300x3 @9- paused last rep

floor press (pinky on rings)
225x5
315x4 @8.5
325x4 @9

side laterals
40x8
45x8

rope face pulls
120x10
150x10
150x10

seated calf raise
4 plates 3x8

cable Ext rot
30 2x8

elliptical x 15 min

good day, especially since i went out last night and didnt get home until 6am, slept 3 hrs, went to church and then the gym. I ran on dunkin for this workout. pec was still a little tight so i skipped the 3rd bench movement. strange that my closegrip thumbless feels easier than my regular grip.

Tony Parrella · Senior Member

Tues Apr 7 2009

WOrlds with DJ and Joe

squats
135 2x8
225x5
315x1
add 34 TRX straps down
405x2- belt
add wraps
505x3 @9- high
535x3 @9- parallel
straps up
565x2 @9.25- parallel

raw squats with choked blue bands
225x3- belt
315x5 @8, light wraps
365x5 @8.5

beltless sumo deads
225x5
315x5
345x5
345x5

standing single leg curls
65 3x8

nautalis ab crunch
170 3x10

well not my best work tonight, guess the weekend finally caught up with me. the 34 trx straps down does very little in terms of support but im gonna stick with doing some reps straps downs and then a double straps up. depth was parallel but i felt like my form was a little better so just gotta keep goin at it. Joes knee was a little swollen from a motorcross mishap but did a few sets of 10 with 405 plus wraps and it was good to have DJ back in the gym gettin back to work.