Tony's tank top workout

19 May 08. Thought we'd do an update on our budding bodybuilders before they grow up too fast! but alas that's what children do don't they? They're now 5 months old and Alfie is now a bulky 8 kg while finely tuned Amy Jo is a lean 6.2kg, obviously Alfie looks like he's taking after his father's genes while Amy Jo her Mum.

Speaking of their Mum and Dad, Linni and Tony. Linni is getting a great daily (and constant) workout which is helping her drop babyweight pretty fast running around after the dynamic duo.

Meanwhile big daddy Tony's has also started his weight loss plan. Not that he needs too lose too much weight! but he's planning on guest posing at the Sonny Schmidt classic in September so he thought he'd better get started to look super hot for the comp. We'll keep you posted on his progress...and the babies.

Awe aren't they loverly!

Here's a pic of Linni with her bootiful babies Amy Jo on left and Alfie on right. We think Tony's going to be in for quite a workout before he even gets to gym these days!!!!

Its been a while since we've caught up with sexy samoan Tony Ligaliga as we wondered if he was still in shape since he last competed in September - where he won the overall at the South Pacific Champs in Samoa. And as you can see, he certainly still looks good in his tank top at 89kg.

We're sure you're wanting to know how gets his chest looking good too so we followed him and Dean Teiho on their chest training day recently.

Flat bench dumbell press
They started with a few warm up sets of dumbell flyes then it was into some heavy flat bench dumbell presses. And we mean heavy! Tony was doing 8 reps of 57kg on each side while Dean was still pretty strong at 42kg. They guys did 4 sets of 6-8 reps of 3 exercises and trying to increase weight which each set.


Next up was dips Starting with a reasonabl weighted dip of 20kg hanging off his waist, Tony amazingly increased to 80kg by the end of his 4th set. While many athletes tend to try and go as fast as they can to the bottom of movement and back up again, it was great to see Tony (and Dean) controlling their movements. Because if this movement is done incorrectly or too fast it can cause your shoulder some injury. So do this movement with care and after plenty of experience weight training.

		go on, put another one on for good luck
		Finally the guys finish off with Incline barbell Press. And finally Dean gets his shirt off!!! By this stage Tony and Dean were little tired but they still manage to press some heavy weights. Tony finished with 2 x 20kg plates each side while Dean with 1.5kg. So there you go girls and guys, if you want to look impressive in your tank top this summber, get into some heavy pressing and build up those pecs!