Tom's Training Log

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Tom's Training Log

(447 posts) (14 voices)

Started 1 year ago by Tom
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Harrison

Forever Smolov
Posts: 3,121

Who was that?
bit ridiculous when you have that much stuff its blatantly better off in a bag. No ones ever said anything about my stylish drawstring nike bag full of semi-useful training stuff.

"cut down on the cardio jackass."

June 8, 2012 - 01:20 AM #
Tom

Member
Posts: 362

Charlie.

Gota love the stylish nike bag.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 8, 2012 - 11:55 PM #
Tom

Member
Posts: 362

Friday - 08/06/12

BW - 75kg

Warmup

Triceps - Straight Bar Pushdowns @140 3x12
Upperback - Facepulls @90 3x10
Abs- Machine Crunches 3x12 @7

Speed Paused Bench

5x20
8x3x 57.5kg (50%)
1x70

Feet Up CG Paused Bench

2x60
2x80
2x90
2x95
2x100 PB

TNG Bench + Ram

1x100
1x110
1x120

Upperback - Facepulls @90 3x12
Triceps - Straight bar pushdowns @170 3x10
Abs - Ab wheels 75kg 3x8

Workout Time - 71mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 8, 2012 - 11:57 PM #
Tom

Member
Posts: 362

Saturday - 09/06/12

BW - 75.5kg

Warmup
Hips - Lateral Lunge 5kg 3x12
Posterior Chain - Ketlle Bell Squats 20kg 3x15
Abs - Jacknives 3x(5L 5M 5R)

One & Half Rep Squat

5x20
1x60
1x100
1x120
1x130
1x140 (belt) PB

Snatch Grip Deadlift [straps]

1x60
1x100
1x140
1x160
1x180 (belt)
1x200 (belt) PB

Hips - Hips machine @22 3x15
Glutes - Glute machine @22 3x15
Hamstrings - Hamstring Curl @150 3x8
Lowerback - Hypers 10kg 3x20

Workout Time - 58mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 9, 2012 - 08:35 PM #
Harrison

Forever Smolov
Posts: 3,121

"cut down on the cardio jackass."

June 11, 2012 - 11:42 PM #

4 likes (Yusef, Ben, Mehrad, Tom)
Ben

Editor
Posts: 2,195

No homo.

I don't even lift.

June 12, 2012 - 02:27 PM #

1 like (Tom)
Tom

Member
Posts: 362

check out my spotter face

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 12, 2012 - 11:04 PM #
Tom

Member
Posts: 362

Monday - 11/06/12

BW - 75.5kg

Warmup

Triceps - Straight Bar Pushdowns @140 3x12
Upperback - Facepulls @90 3x12
Abs- Machine Crunches 3x12 @7

Feet Up TNG Bench

5x20
3x60
3x80
3x95 PB

Feet Up CG TNG Bench

1x60
1x80
1x100
1x105 PB

Shoulders - BTN Push Press 50kg 3x5
Lats - CG chins on lat pulldown @19 3x5
Obliques - Standing side crunches 42.5kg 3x12 (straps)

Workout Time - 60mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 12, 2012 - 11:08 PM #
Tom

Member
Posts: 362

Tuesday - 12/06/12

Paused Bench (+ram)

5x20
3x60
1x80
1x100
1x110
1x120 PB

Paused Bench

1x100
1x110

Biceps - Alternate Plate Curls 20kg 3x10 (10L 10R)

Workout Time - 59mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 12, 2012 - 11:11 PM #
Tom

Member
Posts: 362

Thursday - 13/05/12

BW - 76kg

Warmup
Hips - Lateral Lunge 5kg 3x12
Posterior Chain - Kettle bell squat 20kg 3x15
Abs - Jackknives 3x15 (5L 5M 5R)

Box Squat 15" (parallel)

5x20
2x60
8x2 x75kg (52.5%)

Squat Assistance - Front Squat 85kg 4x5
Grip - Fat Gripz Suitcase Deadlift Holds 35kg 3x8secs
Abs - Sprint Sit Ups 4x30

Workout Time - 48mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 13, 2012 - 11:25 PM #
Tom

Member
Posts: 362

Thursday - 15/06/12

BW - 76kg

Traps- Behind the back Shrugs 110kg 4x6
Hamstrings - R.Extension 150kg 3x15
Hips - High Knees, 2 x miniband 3x15
Lowerback - Hyperextension 10kg 4x20

Workout Time - 38mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 14, 2012 - 11:23 PM #
Tom

Member
Posts: 362

Thursday - 15/06/12

BW - 76kg

Traps- Behind the back Shrugs 110kg 4x6
Hamstrings - R.Extension 150kg 3x15
Hips - High Knees, 2 x miniband 3x15
Lowerback - Hyperextension 10kg 4x20

Workout Time - 38mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 14, 2012 - 11:23 PM #
Tom

Member
Posts: 362

Friday - 15/06/12

BW - 76kg

Warmup

Triceps - Straight Bar Pushdowns @100 3x12
Upperback - Facepulls @90 3x10
Abs- Machine Crunches 3x12 @7

Speed Paused Bench

5x20
8x3x 60kg (52.5%)
1x70

TNG Bench

1x60
1x80
1x100 @8
1x110 @9

Upperback - Facepulls @90 3x12
Abs - Ab wheels 75kg 3x8

Workout Time - 38mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 15, 2012 - 11:44 PM #
Tom

Member
Posts: 362

Saturday - 17/06/12

BW - 76.5kg

Warmup
Hips - Lateral Lunge 5kg 3x12
Posterior Chain - Ketlle Bell Squats 20kg 3x15
Abs - Jacknives 3x(5L 5M 5R)

Speed Sumo Deadlift

5x60
1x100
10x1x115

6" Block Pull

1x140
1x160
1x180
1x200
1x220 @9.5 [belt] (chalk)
1x230 @10 PB [belt] (chalk)

Workout Time - 42mins

So ill. Got a few less intense weeks planned so may take training completely off until im recovered.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 16, 2012 - 07:42 PM #
Tom

Member
Posts: 362

Monday - 18/06/12

BW - 75.5kg

Warmup

Hips - Hip Machine @17 3x20
Hamstrings - R.Extension Machine @5 3x15
Lowerback- Hypers 5kg 3x20

Box Squat

5x20
4x60
4x4x102.5 @8

Trap Bar Deadlift

2x96
2x126
2x2x153.5kg @8
3x2x176kg @8

Front Squat

4x6x60kg @7

Abs- Dragon Flies 5x3

Workout Time - 82mins

Still ill, grinded through todays workout, solid effort.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 18, 2012 - 08:43 PM #
Yusef

Editor
Posts: 3,161

Abs- Dragon Flies 5x3

"metal is just gabba for pansies" - Harrison

June 19, 2012 - 12:54 AM #

2 likes (Tom, Ben)
Tom

Member
Posts: 362

Monday - 20/06/12

BW - 75kg
Warmup

Triceps - Straight Bar Pushdowns @100 3x15
Upperback - Facepulls @90 3x15
Abs- Machine Crunches @110 3x15

Feet Up Paused Bench

5x20
4x60
5x4x75 @8

TNG Bench

3x75
6x3x87.5 @8

Shoulders - DB Press 30kg 4x6
Lats - CG chins on lat pulldown @20 4x5

Workout Time - 80mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 19, 2012 - 10:53 PM #
Tom

Member
Posts: 362

Thursday - 21/05/12

BW - 75kg

Warmup
Hips - Hip Machine @18 3x20
Hamstrings - R.Extension @5 3x15
Lowerback - Hypers 5kg 3x20

Snatch Grip Deadlift

5x60
2x100
2x140
5x2x147.5 @8 [straps]
1x2x160kg @8 [straps]

Pause Squat

3x60
3x5x90kg @8

Shoulda gone heavier on these looking back

Deadlift Assistance - Sumo Deadlift 115kg 4x5 @7
Abs - Ab Wheels 80kg 4x8

Workout Time - 62mins

Feel so much better today, workout was gooooooood.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 21, 2012 - 09:53 PM #
Yusef

Editor
Posts: 3,161

Are those numbers (@8 etc.) RPE?

"metal is just gabba for pansies" - Harrison

June 21, 2012 - 10:01 PM #
Tom

Member
Posts: 362

yep.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 21, 2012 - 10:10 PM #
Yusef

Editor
Posts: 3,161

In that case no way was a 90kg paused squat an 8RPE for you! Were you just knackered?

"metal is just gabba for pansies" - Harrison

June 21, 2012 - 10:16 PM #
Tom

Member
Posts: 362

:) i take 8RPE to be anywhere from 2-5reps left in the tank. You are right though good sir, was a little on the light side for an 8RPE. Looking good in your pics bro (no homo/homo), how much you weighing in at these days, bulking up or cutting down?

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 22, 2012 - 12:54 AM #
Yusef

Editor
Posts: 3,161

Cheers Tom - was pumped and good lighting though, so not fully representative. Cutting down but still nowhere near happy with current leanness. Just need some patience...

"metal is just gabba for pansies" - Harrison

June 22, 2012 - 01:01 AM #
Tom

Member
Posts: 362

ive never had time for patience... why am i not losing 10lb of fat and gaining 10lb of muscle in 8weeks as my protein tub suggests?!

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 22, 2012 - 01:58 PM #

1 like (Yusef)
Tom

Member
Posts: 362

Friday - 22/06/12

BW - 75.5kg

Warmup

Triceps - Straight Bar Pushdowns @100 3x15
Upperback - Facepulls @90 3x15
Abs- Machine Curl Crunches @110 3x15

Feet Up Paused CG Bench

5x20
1x60
3x1x90kg @8
1x95kg @8.5
1x95kg @8

Floor Press

4x60
3x4x77.5kg @8
1x4x85kg @8

Triceps - CG Floor Press 65kg 5x5 @7
Lats - Seated Row Machine 4sets

Workout Time - 56mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 22, 2012 - 11:40 PM #
Tom

Member
Posts: 362

Saturday - 23/06/12

BW - 75.5kg

Traps - Behind Back BB Shrugs (straps) 115kg 4x6
Biceps - Hammer Curls, Paused at bottom 17.5kg 3x12
Hamstrings - Lying Curl @140 4x8
Lowerback - R Hypers 15kg 4x8
Obliques - Standing BB Twists (15kg bar) 20kg 3x20

Workout Time - 40mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 23, 2012 - 07:01 PM #
Tom

Member
Posts: 362

Monday - 25/06/12

BW - 74.5kg

Warmup

Hips - Hip Machine @18 3x20
Hamstrings - R.Extension Machine @5 3x15
Lowerback- Hypers 5kg 3x20

1.5 rep Squat

3x20
3x60
3x100
3x3x112.5kg @ 9

3" Deficit Deadlift

4x60
4x100
4x140
4x4x147.5kg @ 8

Zombie Squat

5x5x60kg @7

Abs- Dragon Flies 4x4

Workout Time - 76mins

Soooo carb depleted not even funny. Training without my beloved glycogen made todays workout rather tough. Got through it, sometimes just gota grind the workout out.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 25, 2012 - 10:34 PM #
Tom

Member
Posts: 362

Tuesday - 26/06/12

BW - 75kg

Warmup

Triceps - Straight Bar Pushdowns @100 3x15
Upperback - Facepulls @90 3x15
Abs- Machine Crunches @110 3x15

CG Paused Bench

5x20
3x60
3x80
3x87.5 @9
3x92.5kg @9

Feet Up TNG Bench

2x60
2x80
4x2x85kg @8
2x90kg @8

Shoulders - DB Press 30kg 4x6
Lats - CG chins on lat pulldown 4sets

Workout Time - 65mins

Big carb up last night, felt gooooood 2day. Might max out soon on all 3 lifts. Form and strength have improved consistently over past 8-10weeks or so since i last maxed at comp. Not looking for any particular numbers.

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 26, 2012 - 09:51 PM #
Tom

Member
Posts: 362

Wednesday - 27/06/12

BW - 74.5kg

Traps- Behind the back Shrugs 120kg (straps) 4x6
Biceps - Plate curls alternate 3x22
Abs - plank 3x1min

Workout Time - 32mins

Loads of stretching & soft tissue work

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 27, 2012 - 09:27 PM #
Tom

Member
Posts: 362

Thursday - 28/05/12

BW - 75kg

Warmup
Hips - Hip Machine @18 3x20
Hamstrings - R.Extension @5 3x15
Lowerback - Hypers 5kg 3x20

Sumo Deadlift

3x60
1x100
1x140
3x1x170kg @8
1x180kg @8

Front Squat

5x60
3x5x77.5kg @8
1x5x82.5kg @8

Deadlift Assistance - Trap Bar 0Deadlift 123.5kg 4x5 @7
Abs - Ab Wheels 80kg 4x8

Workout Time - 68mins

"There is no point in being alive if you cannot do the deadlift" - Jon Pall Sigmarsson

June 28, 2012 - 09:29 PM #

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