Tyronejohnson fitness

A fine WordPress.com site

January 12th, 2016 Back/bi’s

  

Leaving the gym at 1:41 am. Never during improvement season again am I starting a workout after midnight. I was pathetic 😭 but…not every workout is going to be great. #effort

Pullups 4×12

X,x,x,x

Lat pull downs 4×8

140,160,180,200

Hypertension 3×15

X,x,x

Deadlift 6×7 

295,295,295

295,295,295

Bent rows 4×8

135,135,135,135

T row 4×8 

135,135,135,135

Db rows or seated rows 4×12

295,295,295,295

Seated DB shrugs 5×8

70—-

Concentration curls 5×15

25,25,25,

Pullovers 2×15

Rowing machine x15min
“Seek the Kingdom of God[a] above all else, and live righteously, and he will give you everything you need.”

Matt 6:33

January 11th,2016 legs

 
What you don’t see on stage: The hard work, The tiredeness, The dedication 

Back squats 6×12

225,245,265

275,295,315

Ft sqt 5×8

135,155,175,175,

135,155,185,

Leg Curls 7×15

40,50,60

70,80,100,

Walking lunge x4 down n bk is,1 at 30 feet.

X,x,x

Abductors 4×2

50,60,70,

Calf work x100reps.

Seated calf press 5×10

Standing calf press 5×10

17 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him. Col 3:17

Thursday, January 7th 2016

Training Location: Gold’s Gym, Lee Hwy

Training time:4p-6p

This morning when I woke up, I was in pain. Getting food for lunch my body hurt, going to the gym…guess what? My body hurt; BUT I DOMINATED TONIGHT!

Bent rows 10×10

135,155,175,185,205

225,245,205,185, 175

Seated bent rows 5×10

205,235,275,315,225

Standing iso lat row 5×10

225,275,295,315,335

1 arm row 3×8

335,405,405

Underhand lat pull downs 5×10

225,245,265,275,225

 

Seek the Kingdom of God[a] above all else, and live righteously, and he will give you everything you need. Matthew 6:33

Wednesday January 6th, 2016 Shoulders

Everything from my legs to my chest hurt today; but I killed it!!

Training location: Gold’s Gym, Lee Hwy

Training time: 4p-6p

Lateral raises 8×12

(1)35,(2)40,(3)45,(4)50

(5)55,(6)50,(7)45,(8)

Shrugs 5×5

(1)315,(2)405,(3)495

(4)585,(5)315(x12)

Standing shoulder press 5×10

(1)105,(2)135,(3)155,(4)175,(5)135

Kelso shrugs 3×20

50,60,70

Behind the neck shoulder presses 4×12

(1)65,(2)85,(3)95,(4)65×20

Upright rows 6×10 different angles

65,65,65,

85,85,85

Lateral raises machine (mini repsx raise) 3×30

20,20,20

Rear delts 4×12

80,80,80,80

Lat pull downs 10×10 (light)

60,60,60,60,60

35,35,35,35,35

 

Psalms 91:4-13

He will cover you with his feathers, and under his wings you will find refuge; his faithfulness will be your shield and rampart. You will not fear the terror of night, nor the arrow that flies by day,
nor the pestilence that stalks in the darkness, nor the plague that destroys at midday. A thousand may fall at your side, ten thousand at your right hand, but it will not come near you. You will only observe with your eyes and see the punishment of the wicked. If you say, “The Lord is my refuge, and you make the Most High your dwelling,

10 no harm will overtake you, no disaster will come near your tent.
11 For he will command his angels concerning you to guard you in all your ways; 12 they will lift you up in their hands, so that you will not strike your foot against a stone. 13 You will tread on the lion and the cobra;  you will trample the great lion and the serpent.

January 5th, 2016: Chest

Today, I was sore and tired; after round 1 I was spent…still feeling the effects of yesterdays leg workout. Round 2 I gave it everything I had, Hard work; lead to an EXTREME PUMP!!

Training location: Gold’s Gym (Lee Hwy)

Times 1p-3p and 7p-10p

Round 1:

Upper chest
Incline bench 10×10
(1)205,(2)225,(3) 245 (4)265,(5)265,(6)225,(7)225,(8),225,(9) 225,(10)225

Round 2

Sled bench/wide grip nautalus 4×10
(1) 225/315,(2) 315/405,(3)365/495,(4) 225/315

Nautilus incline bench/pec dec 4×10
(1)405/150,(2)495/175, (3)585/195, (4)405/150

Incline bench 4×10
120,120,120,90

Cable cross overs 4×10
50,50,50,30

Monday,January 4th 2016: Legs

I walked out the gym limping today, it feel’s good being back in the gym after taking some time off last week.

IMG_4065.JPG

Training location: Gold Gym, Lee Hwy

Training time: 8p-11:30

Warm up: Stair stepper 20min.
Back squats 10×10
(1)225,(2)245,(3)265,(4)275,(5)295
(6)315,(7)335,(8)315, (9)225,(10)225
Front squat
(1)135,(2),155,(3)155,(4)135,(5)135
(6)135,(7)135,(8)135,(9)135,(10)135
RDL’s 6×10
(1)50,(2)55,(3)60,(4)65,(5)70
(6)75
Hammy curls 5×10
(1)60,(2)80,(3)100,(4)110,(5)110

John 3:30

He must increase, I must decrease

Tyrone Johnson Fitness: “Year of the Swole” Week:10 Highlight video

 

May 20th,2014

20140521-005750-3470329.jpg

Round 1
Db seated shoulder press 10×10
70,75,80,85,90
95,100,100,100,100
Db lat raise
20,25,25.7,30,35
40,45,50,55,60
Seated barbell front presses till failure

Round 2
Standing shoulder press 10×10
95,105,135,145—felt in adductor,145,
165—leaning back to much, 135,135,135,
Burn out shoulder press 25lbs
Upright row 10×10 10 sec

20140521-005814-3494676.jpg

May 19th,2014

20140520-020715-7635713.jpg

Round 1

Db incline bench press 10×10
120,120,120,120,120,
120,120,120,120,120
Flat db bench press 10×10
70,80,90,100,100
100,50×40

Round 2
Incline bench press 10×10
205,225,245,265,275
295,315,295,295,275
Incline bench press burn out
135
Incline fly 4×12
30,35,40,45
Flat bench 10×10
135,155,175,185,205
225,245,265,275,315
Pec dec 10×10 10 sec break

20140520-025214-10334542.jpg

Tyrone Johnson fitness week 2

20140328-004411.jpg

That right there^^^ is 335lbs on the incline bench press!! This week, I took training to another level…actually following this particular training session (chest day) I was sooooo worn out, I was physically sick the next morning!! Some not great news happened this week as well….the 2014 season on stage has been side-lined due to financial reasons…bodybuilding is expensive…worth it, but expensive!! So instead of competing I will be fundraising this year—oh the joys haha 😂😂😂 but…I will be posting weekly entires of training highlights!! I’m obviously very disappointed I won’t be competing this year, however I’m VERY excited to take my body to next level…and you get a chance to follow me there. This year the blog will be updates weekly and I’ll talk about what the focus was of the week, major progress and post progress pics each month…I’m very excited to share this experience with you—get to see the life of bodybuilding outside of the on-stage final product. Bodybuilding is a life style, it’s not just dieting for 12 weeks and cardio,what I hope to share with you is what life is like in the trenches! Also I’ll still be answering weekly fitness questions—shoot me a message to my Facebook account: tdennardjohnson. The end result will bring us to March 2015 when I start dieting for Next show!!

The driving focus for this year is Excellence or Failure!!
I’m excited for what we’ll accomplish this year!!
#phenom

Friend me: Facebook.com/tdennardjohnson
Follow me: Twitter.com/tyronejohnson
Check out pics and videos on Instagram: tyronejohnsonfitness
>