wednesday
28 min interval and 23 min steady pace cardio on the treadmill
seated calves 20/2
rev hyper 15/2
sit ups and bridges
thursday
de bench dbl minis 185/3/3 205/3/3 225/3/2
3 board tri press with dbl minis 225/6 245/6 265/3 225/10
chin ups 8/3
one arm rows 155/8 165/8
farmers walk 150 each hand 100 feet /5 trips. set the pylons at 50 feet to get two turns in 100'
shrugs 10/3
twist holds 2 reps pulling from the front 2 pulling from the back 1 minute holds
About Me
- Tony Tomra
- Prince George, british columbia, Canada
- I've been weight training for 31 years started as a body builder then switch to olympic stlye weightlifting for seven years had some local success, but never did get very good at it. In 1998 I was doing both olympic lifting and powerlifting, and in 2000 I did my first nationals in powerlifting and I was hooked. 2003 I went to my first three lift worlds. I ended up seventh out of eight. Later that year I went to the wpc world bench press meet and got a second place finish. 2006 I went the wpc worlds and won the three lift meet and got third in the bench only.2010 went to wpc raw worlds and won my class breaking all the world records in that division. 2012 wpc worlds won my class and set a pro world record in the bench I have broken 15 wpc or awpc world master records in four diferent weight classes. June 2013 won third place in the grandmasters division at the the BC Provincials in body building
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