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real name
Tony Bones
age
31
gender
Male
location
Astoria, NY, US
gym
New York Sports Club Grand Central
occupation
Rock Star
Overall Goal
///
Live Healthier
Get to 165-170lbs at a very low BF% & maintain it after that.
Progress & Goals
BEFORE
Dec 16, 2006
CURRENT
Nov 22, 2008
138.9 Lbs.
LEAN BODY MASS
26.1 Lbs.
BODY FAT
CURRENT WEIGHT
165
Lbs.
Apr 9, 2013
CURRENT BODY FAT
15.8
%
Apr 9, 2013
PROGRESS HISTORY
Lbs.
2006-12-18,2007-09-05,2007-10-02,2007-10-31,2008-02-05,2008-03-05,2008-03-12,2008-04-08,2008-04-23,2008-05-07,2008-05-27,2008-05-30,2008-06-06,2008-09-25,2008-11-17,2009-03-05,2009-04-09,2009-12-31,2010-03-09,2010-03-17,2011-01-06,2011-01-14,2011-01-21,2011-03-25,2011-06-22,2011-07-08,2011-09-27,2011-10-17,2011-12-07,2011-12-08,2011-12-20,2012-01-27,2012-02-09,2012-02-28,2012-04-18,2012-04-26,2012-09-15,2012-10-04,2013-02-27,2013-04-09
143,152,154,158,155,156,159,160,162,160,158,156,157,160,165,167,159,162,158,155,154,155,155,159,154,157,156,151,160,160,165,165,163,165,161,165,152.8,153.8,161,165
%
2007-09-05,2008-06-06,2008-08-06,2008-08-07,2008-08-08,2008-08-23,2008-09-25,2009-04-09,2010-03-17,2010-04-22,2011-09-27,2011-12-08,2011-12-20,2012-01-27,2012-02-09,2012-02-28,2012-04-18,2012-09-15,2012-10-04,2013-04-09
12.3,11.8,11.4,9.8,10.7,10.3,12.8,10.8,11.7,10.4,10,11.7,13.8,13,13.8,14.1,13.1,13.2,13.2,15.8
Jun 01, 2013
8 %
Lbs.
2006-12-18,2007-09-05,2007-10-02,2007-10-31,2008-02-05,2008-03-05,2008-03-12,2008-04-08,2008-04-23,2008-05-07,2008-05-27,2008-05-30,2008-06-06,2008-09-25,2008-11-17,2009-03-05,2009-04-09,2009-12-31,2010-03-09,2010-03-17,2011-01-06,2011-01-14,2011-01-21,2011-03-25,2011-06-22,2011-07-08,2011-09-27,2011-10-17,2011-12-07,2011-12-08,2011-12-20,2012-01-27,2012-02-09,2012-02-28,2012-04-18,2012-04-26,2012-09-15,2012-10-04,2013-02-27,2013-04-09
128.3,136.3,138.1,141.7,139,139.9,142.6,143.5,145.3,143.5,141.7,139.9,140.8,139.5,143.9,145.6,141.8,144.5,140.9,138.9,138,138.9,138.9,142.5,138,140.7,140.4,135.9,144,141.3,142.2,143.6,140.5,141.7,139.9,143.4,132.6,133.5,139.7,138.9
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
MENTZER HIT WORKOUT PROGRAM
(Started 6/22/10)
MONDAY/THURSDAY
1. LEG EXTENSIONS
2. SQUATS
2 CYCLES
3. LEG CURLS
ONE SET
4. TOE RAISES
2-3 SETS
5. BARBELL FLYES
6. INCLINE PRESS
2 CYCLES
7. TRICEPS EXTENSIONS
8. DIPS
2 CYCLES
TUESDAY/FRIDAY
1. LAT PULLDOWNS
2. BARBELL ROWS
2 CYCLES
3. SHRUGS
4. UPRIGHT ROWS
2 CYCLES
5. LATERAL RAISES
6. PRESS BEHIND NECK
2 CYCLES
7. BENT-OVER LATERALS
2 SETS
8. BARBELL CURLS
9. PALM-UP CHINS
2 CYCLES
(Started 6/22/10)
MONDAY/THURSDAY
1. LEG EXTENSIONS
2. SQUATS
2 CYCLES
3. LEG CURLS
ONE SET
4. TOE RAISES
2-3 SETS
5. BARBELL FLYES
6. INCLINE PRESS
2 CYCLES
7. TRICEPS EXTENSIONS
8. DIPS
2 CYCLES
TUESDAY/FRIDAY
1. LAT PULLDOWNS
2. BARBELL ROWS
2 CYCLES
3. SHRUGS
4. UPRIGHT ROWS
2 CYCLES
5. LATERAL RAISES
6. PRESS BEHIND NECK
2 CYCLES
7. BENT-OVER LATERALS
2 SETS
8. BARBELL CURLS
9. PALM-UP CHINS
2 CYCLES
My Nutrition Program View My Full Nutrition Program
baud0f24o0 has not added any program information.
My Supplement Program View My Full Supplement Program
baud0f24o0 has not added any program information.
My Motivation Program View My Full Motivation Program
baud0f24o0 has not added any program information.
baud0f24o0 updated his weight from 161 Lbs. to 165 Lbs., a 4 Lb. gain in 41 days.
Apr 9, 2013 | Likebaud0f24o0 updated his weight from 153.8 Lbs. to 161 Lbs., a 7.2 Lb. gain in 146 days.
Feb 27, 2013 | Like
tennguy likes this.
baud0f24o0 updated his weight from 165 Lbs. to 152.8 Lbs., a 12.2 Lb. loss in 142 days.
Sep 15, 2012baud0f24o0 Shoulder strain is fully healed, & I'm now lifting more in every muscle group than before my injury. Damn this is an invigorating feeling.
May 4, 2012 | LikeVisitor Comments
tennguy
hows everything going man? you still training at NYSC? Hope your doing well man.
Jul 16, 2012 10:52pm
tennguy
it was good, short but intense. Yeah i still like lifting at lunch, about to go now to hit hams and shoulders. we need to catch up soon. you up fro grabbing a beer next week? or lunch? you still work near by?
Feb 10, 2012 1:05pm
Davil
Thanks for the add! Can't be easy to stay in shape when your a rockstar! Keep up the hard work bro and keep writing the blogs, they are interesting!
Feb 2, 2012 5:26am
mike419
Hey man Thanks for the comments. You are looking good. Looks like your training is going very well
Jan 27, 2012 8:00pm
tennguy
hey you coming to the show on the 12th? when we gonna train before you leave old 24 hour fitness?
Nov 2, 2011 10:46pm
tennguy
thanks buddy! I am trying! When you wanna hit the gym? you free this week?
Sep 27, 2011 9:02pm
BrandonM.B
Impressive work in the gym! Competition is in your future for sure if you want to. All the best w/ staying healthy and reaching your fitness goals!
May 23, 2011 7:43pm
clangsta
Hi mate thanks for the add, my diet is made up mainly of protein and complex carbs. I pretty much avoid simple carbs and my fat is taken from peanut butter and almonds. Eat 6 times per day reducing carb intake as day progresses. Is just a balancing act really, once you find out what works for you it becomes a lot easier:)
Dec 20, 2010 4:35pm
tennguy
well happy belated birthday man! This week is looking a bit tight for training after work. I can do friday after work, or we can wait till sunday or next week to hit it up. Let me know.
Sep 28, 2010 5:36pm
baud0f24o0 updated his overall goal.
Get to 165-170lbs at a very low BF% & maintain it after that.