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ThomasG
04-10-2008, 09:57 PM
It's about time I started one of these. I am going to start taking the seriousness of my workouts to another level.

SOME HISTORY

I have always loved weight lifting ever since I was 12 years old. I started off just going into the gym and just doing whatever. It is not until I'd say 9 months ago I started lifting seriously.

ThomasG
04-10-2008, 10:55 PM
Typical Protein shake 2x a day

http://i13.photobucket.com/albums/a288/xtgrovex/proteinshake.jpg


1% Milk
2scoops whey
5 strawberries
one banana
Hunk of Peanut Butter

ThomasG
04-11-2008, 06:59 PM
4/11/08-Friday-Lower Body

First off I'd like to say I am BEAT!

Squat
230x8
270x6
305x4
340x2 PR!

Leg curls
3x8@55lbs-Pussy, I know but I just started these.

Calves
3xBurnout Calves are looking great Ill get some shots up.

Lat Pull-down
3x10 @ 140lbs-upped from 130lbs My Lats have improved a lot over the last month!

Wavy BB curls
3x8 85lbs-Little too heavy :( I had to do some cheater reps.

Wall sits
3x1minute

I was not able to finish my workout I went and played two very intense physical games of basketball and a game of football. My body is wrecked! But I have till Monday to rest :).

Overall I am feeling my Legs and back becoming a lot stronger.

ThomasG
04-12-2008, 11:40 PM
4/12/08-Saturday.

Went on a nice easy 1.5 mile run. I could definitely feel the squats from yesterday.

I was tempted to go and lift, but if this site has taught me anything its that rest time and meal time are as important as gym time.

ThomasG
04-13-2008, 10:35 PM
04-13-08-Sunday

Nice and rested up. Ready to pump some iron tomorrow!!

ThomasG
04-14-2008, 05:33 PM
04-14-08- Monday- Upper Body

Bench
180x8
210x6
235x4
270x1xmiss *****!!!- I should of had this. I feel I need to improve my form on my x2's The first one was easy, for some reason the second one kills me.

Chains 3x8@135lbs+chains, With pause at each rep

DB INCLINE
75lbs(each)
3x6

Pylo-Pushups
3x10

Upright Rows
3x10@90lbs

DIPS
3x10

ThomasG
04-15-2008, 08:39 PM
04/15/08-Tuesday-Lower Body

Squat
235x8
270x6
310x4
345x2 PR! Easy!

Calves
3xburnout

Lat-pulldown
3x10@140lbs-Easy

Leg Curls
3x8@75lbs

Curls
3x8@75lbs.

Coke
04-16-2008, 06:16 AM
Good job on the squat PR(s)...off to a great start with the training and all.

ThomasG
04-16-2008, 08:15 PM
Thanks, I really look forward to squatting now! I used to despise squats.

04/16/08-Rest Day- Wednesday

I feel nice & rested up.

Went to the gym today. Shot some hoops, did a little jump roping and went swimming for a lil bit. Ready for the Iron tomorrow. Bring it on!

Also picked up some cottage cheese.:)

ThomasG
04-17-2008, 07:04 PM
04/17/08-Thursday- Upperbody

Bench
Warm-up 135x5, Slow reps
180x8
210x6
235x4
265x2 Tied my PR but it felt harder :(
Chains 3x8@135lbs With stalls at each rep.

DB INCLINE
75lbs(each) 3x8

Pylo-Pushups
3x10

Attacker press
3x8@225lbs

Upright rows
1x10@90lbs-Hard!
2x8@90lbs-Felt better

Jumprope- Half hour


THOUGHTS

I am overall content with my training. However, bench is pissing me off! If I don't get 270x2 on Monday then I'm going to switch things up, a lot, bench wise. My gains seem to be slowest on the bench.

ThomasG
04-18-2008, 06:57 PM
04/18/08-Friday Lower Body

Squat
235x8
275x6
305x4
355x2 PR!

Leg curls
3x6@80lbs

Lat pulldown
3x8@150lbs- Upped from 140 felt good

Attacker explosion
3x8

Curls
3x8@75lbs then burnout with 20lb dumbbells

Seated Rows
3x8@150

Wall sits
3x1min

Jump rope

THOUGHTS

I'm loving my gains in squat, it feels so good. I'm going to attempt 365x2 on Tuesday, wish me luck!

ThomasG
04-21-2008, 05:21 PM
4/21/08- Upper-Body

I was really hard on my body this weekend. Not the best of sleep and diet and I was out all night long. My lifts show it. :(

BENCH

190x8-Hard!
215x6-Hard!
230x4-Harder then it should have been
245x2- I should be able to do this x5 but im just so weak today ahhh!

DB Incline
70(each)3x8-Easy but I went 5lbs lighter today.

Pylo-Pushups
3x10

Upright Rows
3x8@90lbs-Feels like I have gained some strength

BENCH-CHAINS
3x8@135lbs+chains, stalls at each rep.

Dips
3x10

Jumprope
10 mins

THOUGHTS

I am really really discouraged about my bench today. I am still beating myself up about it. My friend told me not to worry about it to much, and that ill be back to my usual self on Thursday. I hope he's right.

ThomasG
04-22-2008, 08:36 PM
4/22/08-Lower Body Tuesday

SQUAT
245x8
290x6
325x4
365x2 PR!
295x6
315x4

Lat Pulldown
3x10@150lbs

Calves
3xburnout

Curls
3x8@75lbs

I have night-school and had to cut it short tonight. I'm content as long as I get my squat in.

THOUGHTS
Another great squat day :).

ThomasG
04-23-2008, 09:59 PM
04/23/08- Wednesday Rest Day

RESTxWednesday :)

ThomasG
04-24-2008, 05:29 PM
04/24/08-Upper Body-Thursday

BENCH
Warmup-135x8-Slow reps
190x8
210x6
235x4
260x2
Burnouts/suicidesx2

DB-INCLINE
75's(each)
1x8
1x6
1x6

Pylo-Pushups
3x10

Upright Rows
3x10@90lbs-I definitely feel an improvement here.

Attacker Press
3x8

Dips
3x10

Abs
Suitcase Crunches
3x30

Just picked up some Jiffy!

http://i13.photobucket.com/albums/a288/xtgrovex/Jiffy.jpg

ThomasG
04-25-2008, 05:26 PM
04/25/08-Lower Body-Friday

Ok so my body is a lot more tired than I thought. I should have done front squats today instead of trying to lift heavy again but meh... You live you learn.

SQUAT

235x8
295x6-Hard!
330x4
365x1-Wow, my quads are shot.
225x8-Ass to Grass

Leg Curls
2x8@70lbs

Lat pulldown
3x10@150lbs

Curls
70x5
55x10
55x10
55x10-Slow reps

Walls sits
3x1.5 mins

Jumprope
Fast paced 10 mins

JonnyM
04-26-2008, 08:19 AM
hey man, nice to see the bench back on track, and since you've just started up again, things are looking great man!

ThomasG
04-26-2008, 02:09 PM
JonnyM-Thanks man its always nice to see some encouragement.

04/26/08-Rest day-Saturday

I decided to do some light lifting today, with a lil cardio.

BENCH
Warmup- Barx5 slow reps
Warmup- 135x5-Nice 'n slow.

205x5
205x5
205x5

Close Grip Bench
155x10
155x8
155x8

Jumprope/Abs

Fast pace JR 1min then 30 Suitcase crunches x3

ThomasG
04-27-2008, 02:52 PM
04/27/08-Rest Day-Sunday

Went on a nice 3 mile run today.

ThomasG
04-28-2008, 05:35 PM
04/28/08-Upper Body-Monday

BENCH
I decided to switch things up today
Warmup-Barx5
135x5

225x5
225x5
225x5
245x3
245x3
205x8
205x6
205x4

DB Incline
70's (each)
70x8
70x8
70x8

Attacker Press
3x8

Upright Rows
100x8-Too hard, last rep was sloppy
90x8
90x8

Jumprope/Abs

Fast pace jumprope 1minx5
Suitcase crunches 30x3

THOUGHTS

A strong bench day. Finally!!!!! It feels awesome.

ThomasG
04-29-2008, 08:57 PM
04/29/08-Lower Body-Tuesday

SQUAT
135x5
255x8
290x6
330x4
370xmiss
370x2-PR!


Lat Pulldown
150x10
150x10
140x10

Curls-Slow strict reps
55x10
55x8-Didn't rest enough
55x10

Wall sits
3x1min

Calves
Jumprope 10min

Abs
Suitcase crunch 3x30

THOUGHTS
I've definitely caught up with myself on squats. No more of this 30lb gain in 20 days.:(. However, I still see myself at 420 by August. I sure will have to push hard though.

ThomasG
05-01-2008, 05:45 PM
05/01/08-Thursday-Upperbody

BENCH
135x5
205x8
215x6
235x4
270x1xmiss- I was so so soooo close to getting it the second time.
225x5
205x6
205x4

DB incline
70's(each)
70x8
70x8
70x8

I wasnt really feeling well tonight I cut it short...

ThomasG
05-03-2008, 05:30 PM
05/03/08 Lower Body

Went and did some light squats today.

SQUAT
225x8-ATG
245x6-ATG
315x4

ABS
Suitcase crunch-3x30

ThomasG
05-05-2008, 04:53 PM
05/05/08-Upper Body

BENCH
135x8
225x5
225x5
225x5
245x3
245x3
205x8
205x6

DB INCLINE
70's
70x8
70x8
70x8

Pylo-Pushups
3x10

Attacker Press
3x8

Upright Rows
90x8
90x8
90x8

Abs
Suitcase Crunch
3x30

Cardio

Jumprope-15min

THOUGHTS
I can feel my body is really tired. I'm going to take next upper body day off and rest till next monday.

fooz
05-08-2008, 06:19 PM
Your gunna get the 300 soon brotha. Let's race xD. Your lookin' hella strong. Keep at it!

ThomasG
05-12-2008, 06:45 PM
Fooz- You're on! haha

05/12/08-Upper Body

I'm back from a weeks rest, I was out my groove today but that usually happens when I come back from rest time. However, from past experiences I should be back to myself next training day.

BENCH
135x8
185x8
225x3
225x4
225x3
205x6
205x4

DB INCLINE
70's
1x6
1x6
1x6

Pylo-Pushups
1x10
1x10

Upright Rows
90x8
90x8
90x8

DIPS
1x10
1x10
1x8

CARDIO

Jumprope-Very little today my stomach felt funny.

ABS
Suitcase crunches
1x30
1x30
1x30

ThomasG
05-13-2008, 08:59 PM
05/13/08 Lower body

SQUAT
Kept it light today to get back in the groove.
245x8
285x6
315x4
350x2

And thats all i did today :(. The fellas were out playing basketball and I had to join them.

ThomasG
05-15-2008, 10:48 PM
05/15/08-Upper Body

Jumprope- 5min warmup get loose

BENCH
135x8
225x5
225x5
225x5
245x3
250x3
255x2
205x6

DB INCLINE
70's
70x8
70x8
70x8

Upright Rows
100x6
100x6
100x6

CARDIO
Jumprop & Basketball 1 hour.

Thoughts

Just an okay lift day nothing too special.

ThomasG
05-17-2008, 06:42 PM
05/17/08 Lower Body

I went to a different gym and they didnt have the usual equipment I work with :(

SQUAT
barx10
135x10
225x10-ATG
275x6-ATG
315x4
225x10

Curls Slow strict reps
65x10
65x8
65x6

ThomasG
05-22-2008, 09:05 PM
I've had a kink/cramp in my elbow for almost a week now! Which has been preventing me from lifting. It felt better today so I went ahead and lifted. However, I aggravated it a little.

5/22/08-Upper body day.

BENCH
barx10
135x8
225x5
230x5
245x3
255x2
205x8
205x6
205x4

DB INCLINE
70s
1x6
1x6
1x6

Upright Row-freemotion cable machine
150x8
150x8
150x8

Curls-slow strict reps

65x8
65x8
65x8
barx10-Wow that actually really burned.

Abs
suitcase crunch
1x30
1x30
1x30

Cardio
Jumprope 15mins

JonnyM
05-23-2008, 08:22 AM
hey man, haven't popped in here to see you in a while. Hows the elbow shaping up now man? Must be quite serious to keep you off for a week!
Wow man considering not that long ago you were having troubles with your bench, its racing back. Keep up the good work bro!

ThomasG
05-23-2008, 11:51 PM
Thanks man. With my elbow back on track I plan on hitting some bench prs!

5/23/08- Lower Body

SQUAT
barx10
135x5
245x8
275x6
315x4-too easy
365x2-
225x10-ATG

Leg Curls
65x8
60x8
60x8

Push-ups
A lil somethin' coach used to have me do.
Regular
15x1
15x1
15x1
Diamond
8x1
8x1
8x1

Jumprope
5mins-Shins were buggine me, Ive been roping a lot lately. My caves are the most toned they have ever been.

ABS
1x30 suitecase crunches

Thoughts
Squats felt great today!

ThomasG
05-26-2008, 08:16 PM
5/26/08-Upper body

BENCH
barx10
135x8
230x5
230x5
243x3
265x2-Easy tied my pr
205x9-barely missed the last rep.

Close Grip Bench
155x8
160x6
155x8

Abs
suitcase crunch
1x45

THOUGHTS
I'm finally back on track, tied my pr, felt easy too. I'll finally hit that 270x2 I've been chasing since April!!

ThomasG
05-27-2008, 05:19 PM
5/27/08-Lower Body

SQUAT
barx10
135x8
250x8
290x6
335x6
365x2
225x10-ATG

Leg Curls
55x8
55x8
60x8

Lat pulldown-front
140x10
140x10
140x10

Curls
55x10-slow 'n strict
55x8-slow 'n strict
55x15

Dips
Bodyweightx10
bwx10
bwx10
These are getting too easy, time to add on some weight.

Cardio
jumpropex1min
jumpropex1min
jumpropex1.5min

ThomasG
05-29-2008, 08:00 PM
5/29/08-Upper body

BENCH
barx10
135x8
195x8
210x6
235x4
270x2-PR!! Yes! Yes! finally!
205x10-PR!

Close Grip Bench
155x8
155x8
155x8

Flies
I have never done these before. My chest is pathetically small even though I bench 115lbs over my bodyweight. I was told these may help.
Grabbed some light weights to learn the movement of the lift
dumbells-30's
x8
x8
x8

ABS
Suitcase crunch
1x30
1x30
1x30

THOUGHTS
I have finally PRed on bench! Its about time! I hope to be hitting 275x2 soon. :ninja:

ThomasG
06-01-2008, 07:22 PM
6/01/08 Lower Body

I graduated this weekend!! So as you may have predicted already I was pretty hard on my body. I usually lift lower body on friday and today is sunday. Woops!

Squat
barx10
135x8
255x8
295x6
330x4
365x1xmiss-I barely barely missed this. I know I could have gotten it if i approached it with a better mentality

Leg Curls
65x8
65x8
65x8


Lat pulldown
The new gym I go to has no ****ing lat pull down cable machine. They have some free motion machine with a separate handles for each hand. The grip is really wide and is painful to do the excersise and it just sucks ass. So I'm going to find a way to work my lats with free weights. This really pissed me off if you don't notice.

Curls
65x8
65x8-Slow 'n strict
65x8-Slow 'n strict
barxburnout

ABS
suitcase crunches
1x30
1x30
1x40

I actually miss my ghetto high school workout room. Never thought I'd say that.

fooz
06-01-2008, 07:29 PM
Damnit, your beating the hell outta me. great work so far man :thumbup:

ThomasG
06-02-2008, 10:24 PM
Fooz- Thanks for the encouragement. When you going to get a journal up?
6/02/08-Upper Body

BENCH
barx10
135x8
235x5
230x5
225x5
250x3-too easy
260x2

Close Grip Bench
160x8
160x8
165x6

DB INCLINE
Dumbells 70's
1x6
1x6
1x8-repped fast

Upright barbell Rows
95x8
95x8
95x8

Cardio
little bit of jumproping.

Abs
Suitcase crunches
1x30
1x30
1x30

fooz
06-03-2008, 04:46 PM
Damn, i'm only hittin 235 right now. my journal http://www.wannabebigforums.com/showthread.php?t=110267&page=4

Lookin' really good man. It's comin!

ThomasG
06-03-2008, 07:16 PM
06/3/08-Lower Body

I squated on Sunday and today is Tuesday so I had very little rest time :(

SQUAT
barx8
135x5
245x8
295x6
325x4
365x2
225x10-ATG

LEG CURLS
70x8
70x8
70x8

DIPS
1x10
1x10

ABS
Suitcase crunches
1x30
1x30
1x15-25lb weight on chest

CARDIO & Calves
Jumprope

fooz
06-04-2008, 07:33 AM
Hey... you don't have chicken legs. Nice :thumbup:

ThomasG
06-04-2008, 05:03 PM
haha thanks man. I just wish I started squating at an earlier age. I've only been squating for about 6 months now. I cant wait till I'm repping with 4 plates on each side!

fooz
06-04-2008, 05:16 PM
4 plates is hell. haha. good luck with that bro

ThomasG
06-06-2008, 05:40 PM
6/05/08-Thursday

BENCH
190x8
215x6
240x4
270x1xmiss-Damn! hurt my elbows a lil too
205x8

DB INCLINE
70's
x8
x6
x6

And that all I did today. O well I'll make it up tomorrow.

ThomasG
06-06-2008, 07:57 PM
6/06/08
SQUAT
barx8
135x6
255x8
295x6
330x4
365x2-easy
230x10-ATG

LEG CURLS
70x1
70x1
70x1

Calves
toe raises
3xburnout

Upright BarBell Rows
100x8
100x8
100x10

Curls
70x1
70x1
70x1

ThomasG
06-09-2008, 05:40 PM
BENCH
135x10
225x6
235x5
255x3
265x2
205x9xmiss
210x6
205x5

Close Grip Bench
165x8
165x6
165x6

DB Incline
65's
1x8
1x8
1x8

ABS
Monster Crunches
1x20 switch leg 1x20
Free motion standing abdominal-Weighted
1x10
1x10
1x10
AB Bridge
1x1min

Thoughts
I am stepping up my ab workout intensity and volume. Bench felt great today. Felt like I may hit some prs on Thursday.

fooz
06-09-2008, 07:00 PM
Looking great man. Keep up the great work

ThomasG
06-10-2008, 09:02 AM
Fooz- Thanks I plan on it!

ThomasG
06-11-2008, 08:01 PM
6/10/08
Weight-168.4

SQUAT
barx10
135x8
190x8
330x4
375x3-PR!! +5lbs and +1 extra rep. So I smashed my old pr 370x2
315x4
235x10-ATG

Leg Curls
70x8
70x8
70x8

Weighted Toe Raises
1xburnout
1xburnout
1xburnout

Upright Rows
115x6
115x6
115x6

Thoughts
Well I'm the strongest I've ever been but im Its been a long time since I weighed as little as 168. I love the trim look I have but I also think I look a lil skinny.

ThomasG
06-12-2008, 06:42 PM
6/12/08

Bench
barx10
135x8
190x8
210x6
240x4
275x1xmiss
205x8
205x6
205x4

DB INCLINE
65's
1x8
1x8
1x8

ABS
monster crunches
1x30 switch leg 1x30

Standing Weighted Abdominal
1x10
1x15
1x10

CARDIO
Jumprope

ThomasG
06-13-2008, 03:42 PM
6/13/08

SQUAT
245x8
315x6
315x4
That all I did today my quads really need rest.

Upright Rows
120x6
120x6
120x6

Curls
70x8
70x8
70x8

Thoughts

My body is worn out, good thing I get to rest till Monday.

ThomasG
06-15-2008, 02:56 PM
6/15/08-Rest day

Felt like doing some cardio today

CARDIO
went on a short run-2 miles

Jumproped for about 15mins

ThomasG
06-18-2008, 07:15 PM
6/16/08
Weight:168.2

BENCH
225x5
230x5
230x4
255x4 PR!!
265x2
205x8
210x5
210x4

CLOSE-GRIP BENCH
165x8
165x8
165x8

And thats all I had time for today.

ThomasG
06-18-2008, 07:21 PM
6/17/08
Weight:167.2
SQUAT
barx10
135x8
255x8
295x6
335x4
385x1xmiss-****!! I need to eat more.
235x10

Leg curls
70x8
70x8
70x8

Calf Raises
1xburnout
1xburnout
1xburnout

Upright Rows
85x6
85x6
85x6

fooz
06-20-2008, 12:36 PM
**** bro, your the same weight as me to... god damn.. how old are you again?

ThomasG
06-20-2008, 11:40 PM
18.......

ThomasG
06-20-2008, 11:42 PM
I've missed my last two workouts. I just did 12 hour back to back to back shifts. But I'll be hitting the iron tomorrow if my back allows it.

ThomasG
06-23-2008, 09:28 PM
6/23/08
Weight: 165.8

Bench
barx10
135x8
225x5
230x5
230x5
255x4
265x2
205x8
210x5
210x4

DBINCLINE
65's
1x8
1x8
1x8

FLYS Slow 'n strict
35's
1x6
1x6
1x6

Curls
70x8
70x8
70x8

Standing weighted abdominal
1x10
1x10
1x10

ThomasG
06-24-2008, 08:56 PM
6/24/08
Weight:164.4 Holy ****! I'm getting too skinny

Stretching

SQUAT
barx10
135x8
255x8
285x6
335x4
380x2-PR!!
245x10

Rows
1x8
1x8
1x8

fooz
06-25-2008, 06:43 AM
seriously, very strong for your weight man... props

ThomasG
06-26-2008, 07:59 PM
6/26/08
Weight- 163.3

BENCH
barx10
135x8
195x8
215x6
245x4
265x2-Hard wtf? O wait I've lost way too much weight :(
205x8
210x5
210x4

Close-Grip Bench
165x8
165x6
165x6

Flys
35's
1x8
1x8
1x8

Standing Weighted Abdominal
1x10
1x15
1x10

Thoughts
There is very little food in my house. I dont feel like I should complain to my mom about it since I'm 18. I'm broke as hell though :(. Once I get paid off to the grocery store I go!

ThomasG
11-05-2008, 07:19 PM
I'm Back motherfuQers!!! More Determined than ever.

I'm on wannabebig routine 1 and loving it!

Weight: 166.2
11/4/02

CHEST

Bench
215x6
215x6

Incline Bench
145x8
155x7

Dips
x8
x8

BACK

Pullups
x6
x6....I get better at these every week....This is my first routine with pullups

Upright barbell rows
80x8
80x8

Shrugs
x10


I'm really excited to start writing in the journal again and start setting new prs! Stay along for the journey cause I'm serious about gaining strength and size.

Coke
11-06-2008, 05:12 AM
Nice to see you back at it man.

ThomasG
11-06-2008, 04:11 PM
It feels great to be back. I never really left but lost the fire and determination.

Today is squats and hacks I'm so excited to go and tear it up! Its been awhile since I've been excited and fired up to go to the gym.

ThomasG
11-08-2008, 12:08 PM
11/6/08
Legs
Weight 168

SQUAT
255x8
255x6

HACK SQUATS
175x8
175x6
Still learning my form on these, this is the first routine I have had with these.
I feel kinda awkward doing them but they get more comfortable every week.

LEG CURLS
60x8
60x8

Weighted Calf Raises
x10
x10

ThomasG
11-08-2008, 06:24 PM
11/08/08
Shoulders & Arms
Weight: 168

Standing Military press
110x8-too easy
115x8

Shoulder press Machine
115x8
110x6

Close Grip Bench
180x8-PR!! Not very hard either
180x8

French Press
70x8
70x8

Barbell Curls
80x8
80x8

Hammer Curls
35'sx6-Didnt rest long enough

Thoughts:
My arms are exploding, I feel a great improvement on them and they are the strongest they have ever been and I'm at a low weight!!

ThomasG
11-12-2008, 06:02 PM
11/11/08
Chest and Back

BENCH
Barx10
135x8
205x8
205x8...Real proud of myself for getting x8 both times but my chest is already killed from these two sets. Is that bad?
155x12

Dips
x6-not enough rest
x10

Pullups
x6
x6

Upright rows
70x8
65x10

Shrugs
x10

Standing Weighted abdominal
100x15
110x5

ThomasG
11-13-2008, 07:06 PM
11/13/08
Legs
Weight:169.8 almost out of the 160's woot!

SQUAT
Barx10
135x8
275x6
285x4
135x12

Leg Curls
65x8
65x8

Single leg Weighted Toe Raises
x10
x10

Thoughts: I'm going to get back on my old squat routine x8 x6 x4 x2. I was just so successful on it(look through my journal).

ThomasG
11-17-2008, 05:54 PM
11/16/08
Weight: 165.8-:( been real busy
Arms & Shoulders

Standing Military Pres
115x8
115x8

Shoulder Press
90x10
90x12

Standing Lateral Raises
20's
x10
x10

Close-Grip Bench
185x8-PR
185x6

French Press
70x8
70x8

Standing Barbell Curls
80x8
80x8
Moving to the 35's next week WOOT! I've always wanted to curl with 35's on each side haha.

Hammer curls
20x12

ThomasG
11-20-2008, 06:01 PM
11/19/08
Chest and Back.
Weight 168.?

BENCH
135x8
210x8
210x8
160x12

Dips
x6
x8

Pullups
x6
x6

Barbell rows
75x10-too light
85x8

Shrugs
1x10

Thoughts: Loved my benching today other then that I was lil disappointed with the rest of my work-out.

ThomasG
11-23-2008, 02:21 PM
11/20/08
Legs

Squat
barx10
135x8
225x8
275x6
295x4
315x2
185x10-ATG

Leg curls
65x8
65x8

Standing calf raises
x10
x10

Standing weighted Abdominal
100x15

ThomasG
11-23-2008, 08:06 PM
11/23/08
Weight:168.2
Shoulders&Arms

Military press:
120x8
120x8

Shoulder press
110x12
110x10

Standing lateral Raises
x10
x10

Close-Grip Bench
185x8
185x8

French Press
80x7
80x7

Standing Barbell Curls
85x8-PR!!
85x7

Hammer Curls
1xburnout

Coke
11-24-2008, 06:16 AM
In a nice stride again dude...good stuff heading into winter.

ThomasG
11-30-2008, 07:08 PM
Missed my last couple journal entries Woops! But I did do the workouts so no worries :)

9/29/08
Arms and Shoulders
Weight 170.0 Yes out of the 160's woot! Next stop 180

Standing Military Press
125x8
125x8-Last two reps were sloppy.

Shoulders press
110x10
105x12

Lateral Raises
20'sx10
15'sx10

Close-Grip Bench
185x8
185x8

French press
80x8
80x8

Barbell Curls
85x8
85x8

Hammer curls
1xburnout

ThomasG
12-22-2008, 06:05 PM
12/21/08

Shoulders and arms

Standing Military Press
115x8
115x8

Db lateral raises
15's
x10
x10

DB Shoulder Press
45s
x8
x8.... Little too light Going to the 50s next week.

Close-Grip Bench
195x7
195x6

French Press
90x7
90x6

Standing BB Curls
85x9... I've been stuck at x9 so I moved the weight up for strength training rather then hypertrophy and will do so again next week.
95x6

Hammer curls
xburnout

Standing Weighted Abdominal
100x12
115x5

Pushups
Regx15
Diamondx10

ThomasG
12-28-2008, 10:59 AM
12/26/08
Arms and shoulders

Standing military press
115x8
115x8

Shoulder press
45's
x12
x8

Laterall DB raises
x10
x10

close grip bench
205x5
205x4

French Press
95x7
95x6

Stand Bicep curls
95x7-
95x6

Hammer Curls
xburnout

CARDIO
Jumprope

ThomasG
01-02-2009, 11:14 AM
Chest & Shoulders

BENCH
barx10
135x8
215x8
205x8
170x12-PR

Incline Bench
Almost shoulder pressing
135x10
135x8

DIPS
x10
x18

Chin ups
x6
negatives
negatives
**** I suck at these...

Standing weighted abdominal
100x15

ThomasG
01-03-2009, 06:46 PM
Legs

Squat
barx10
135x8
230x8
280x6
300x4
320x2
155x20- x20Makes me want to cry but helps out a lot.

Single leg weight calf raises
2x15

Standing weighted abdominal.
100x15

ThomasG
01-03-2009, 06:55 PM
1/03/09-First 09 workout!
Weight:168.8-wtf almost lost 4 lbs time to eat more...
Standing military raise
barx10
125x10
125x8


Shoulder press
50x8
50x6

DB Lateral raises
15's
x10Slow-n-strict
x12

Close-grip Bench
barx10
205x6-PR
205x6

French Press
85x10-PR
85x8

Standing barbell curls
85x9 sloppy last rep
95x5

Hammer curls
xburnout.

Cardio
Jumprope
2 hours basketball

ThomasG
01-08-2009, 05:10 PM
01/06/09
Chest & Back

BENCH-Chains baby!!
barx10
135x8
185x5-pause reps chains
205x3-Pause reps chains
205x4 chains
225x1 Pause rep chains
245x1-chains
255x0-chains
170x12-Easy..

And thats all I did today, recovering from pulled lat..

ThomasG
01-09-2009, 05:22 PM
01/08/09
Legs

SQUAT
barx10
135x8
240x8
285x6
300x4
330x1x0.. I was so so close to getting the second rep I was so close to lockout. If I would have leaned back a little bit more I would have easily gotten it.
225x5

Single leg weighted calf raises
x10
x10

Standing Weighted Abdominal
100x15
110x8

ThomasG
01-10-2009, 08:07 PM
1/10/09
Arms & shoulders
Weight:169.4 Boooo

Standing military press
barx10
130x8-need to warm up more
130x10

DB Shoulder Press
45's
x12
x8

DB Lateral Raises
15's
x10 Slow-n-Strict
x12

Close-Grip Bench
barx10
205x7-PR!!
205x5

French Press
100x5
100x4-Sloppy last rep went a lil to heavy on these.

Standing Barbell Curls
85x10-PR!! Yes finally
85x7

Hammer curls
xburnout

Standing Weighted Abdominal
100x15
110x5

Added some light assistance leg work today
Leg press
225x8
225x10

ThomasG
01-14-2009, 07:11 PM
9/13/08
Weight:170.8
Chest/Back
Bench
135x12
215x9-PR!!
215x8
175x12-PR!

DIPS
bwx10
bwx8

Pull-ups
bwx6
bwx5xforced rep

Standing weighted Abdominal
100x15
100x8

ThomasG
01-14-2009, 07:15 PM
9/14/08
Legs
Weight:172.0

SQUAT
barx10
135x10
240x8
290x6
300x4-too Easy
330x2-Get on my level!!
225x5-ATG
Thoughts:
Happy I hit that x2 but I am still discontent with my squat till I'm back where I used to be. Ahhh I'm just impatient...

fooz
01-16-2009, 07:17 AM
215x9.. that's crazy man. really good job!

ThomasG
01-16-2009, 10:17 AM
Thanks man I was really happy with myself after that. I can tell I can do more real soon as well. Next week I'm doing strength training with chains but then the week after that I plan to hit 220x9 or x10!! Just gotta work extra hard in the kitchen.

Painzer
01-16-2009, 03:51 PM
Just read through everything man. Looking good. Very strong... I think I'm the one that has the catching up to do!

ThomasG
01-17-2009, 11:49 AM
01/16/08
Shoulders&Arms
Weight:168

Standing Military press
I really don't like these I don't feel a burn or anything much. However, they probably do make me more explosive. And I haven't been able to progress on them
barx12
115x12
115x12

DB Shoulder press
50x10
50x8

Side lateral raises
20x10
15x10-Slow 'n strict

Close-grip Bench
205x7
205x6

French press
85x10
Felt like I was going to tear my right pec so I didn't do another set

Standing Barbell curls
95x7-PR
95x6

Cardio
Tried to jumprope lol. My arms and shoulders would just burn out so fast.

ThomasG
01-18-2009, 01:01 PM
01/17/09
Legs light day

Went and did some easy lifting today.

FRONT SQUAT
I haven't done these in a long ass time and before I only did them about twice. I kept it light and easy to learn the form and lift
BWx10
BWx10-Switched to side view and watched my form in the mirror.
barx10
115x8
135x9
175x5

LEG PRESS
225x10
225x8

Single leg Weighted calf raises
Lx10
Rx10
Lx10
Rx10

ThomasG
01-18-2009, 02:58 PM
Did some roping today shorts started to fall down on the double unders lol

JSe8IOFTFBE

Painzer
01-18-2009, 03:38 PM
Damn you're a good jump roper! haha

ThomasG
01-18-2009, 06:55 PM
Thanks I'm gettin there. Theres so many tricks and moves to learn with jumproping I love it. great cardio and anaerobic workout.

I'm so excited for strength training with chains!! I want it to be Tuesday already.

ThomasG
01-21-2009, 05:09 PM
01/20/08
Chest&back
Weight: 173.8 Hell yes! I haven't weighed this much in a long time.

http://i13.photobucket.com/albums/a288/xtgrovex/SafeRedirect.jpg


Bench
barx10
135x10
185x5-Chains speed reps
205x5-Chains speed reps
225x4-Chains
245x1- Pause rep Chains
250x1-Pause rep chains-Yesssss that pause really makes a huge difference
250x1
225x3
180x12-PR real easy

DIPS
BWx12
BWx10

Pull ups
bwx7
bwx2- Hurt my shoulder pretty bad coming down somehow so I stopped... ouch!

Standing Weighted Abdominal
100x15
100x12


Thoughts
Ready for that 220x9 next week..

Painzer
01-21-2009, 06:13 PM
What is your bench max? Numbers are looking really good.

Nice PR on the 180. I surprised myself a few months ago doing 185 17 times after I maxed. It felt great.

ThomasG
01-21-2009, 08:20 PM
What is your bench max? Numbers are looking really good.

Nice PR on the 180. I surprised myself a few months ago doing 185 17 times after I maxed. It felt great.

I haven't maxed out in awhile... I'm going for more of a goal of something like 220x12 or 225x10 rather than 300x1.

in 2 weeks ill be strength training without chains and pause reps so that will give more of a figure what my numbers are like.

185 17 times thats damn good I could maybe do that if I was fresh. But not after maxing out, no way.

ThomasG
01-21-2009, 08:28 PM
01/21/09
Legs

SQUAT!!
barx10
135x8
240x8
290x6
310x4
335x1
350x2-ENERGY LEGS!!
355x1
225x5

Single Leg weighted calf raises
Lx10
Rx10
Lx10
Rx10

Thoughts
ENERGY LEGS!! 360x2 next week gentleman I can feel it.

Painzer
01-22-2009, 06:07 AM
DOn't know what energy legs are, but those are damn good squat numbers! Nice work!

ThomasG
01-22-2009, 04:21 PM
HAHAhaha its from the infamous powerthirst video
http://www.youtube.com/watch?v=qRuNxHqwazs

And each week i'm closer and closer to where I used to be. My most impressive squat lift was 375x3. I plan on beating that in a couple months.

Painzer
01-22-2009, 04:33 PM
Got it, lol. I think you'll beat me to 405, but I'll give it a shot!

ThomasG
01-22-2009, 10:36 PM
You're not far behind. And whoever wins the loser has to buy them a steak dinner haha.

Painzer
01-23-2009, 05:39 AM
Well we should be racing to a 300 lb bench then too!

ThomasG
01-23-2009, 09:16 AM
Well we should be racing to a 300 lb bench then too!


Oh boy, I don't really strength train in bench often but you're on!

ThomasG
01-24-2009, 03:03 PM
01/23/09
Arms&Shoulders

Standing Military press-Speed Reps
115x5
125x5

DB Shoulder Press
60x11-Had the bench tilted back a lil on this one
50x8

Close-Grip Bench
205x8-PR
205x6

French Press
95x8
95x7

Barbell curls
85x10
85x7

Hammer Curls
xburnout

Standing Weighted Abdominal
100x15-easy
100x12
90x15

Reverse Curls
barx10
35x10
35x12

Cardio
HIIT!
Maximum effort Speed jump rope 30seconds then stair step 30 seconds x3

Wow that was fun as hell but kicked my ass

ThomasG
01-24-2009, 03:10 PM
01/24/09
Weight:171
Legs

Legs still feel a little sore so I kept it nice and light today.

FRONT SQUAT
bwx10
barx10
135x5
145x5
155x5
160x5
175x5

LEG PRESS
Didnt even do it today. Rest is more needed

CARDIO
Just some easy jump roping

Painzer
01-24-2009, 03:14 PM
Your dates are a little off there, partner.

ThomasG
01-24-2009, 05:40 PM
HAHA! I was like huh? Is it because I'm posting one of the workouts a day late. Then I saw the 2008 and the 9 lol good catch.

Painzer
01-25-2009, 08:54 AM
Are they set workouts or something that you just copy and paste in here? How would you mess up the date THAT badly?? Haha

ThomasG
01-25-2009, 10:41 AM
Are they set workouts or something that you just copy and paste in here? How would you mess up the date THAT badly?? Haha

I just messed up the dates that bad haha. I couldn't stop laughing at myself.

I'll just leave the excuse is that I worked out so hard it left me confused.

Painzer
01-25-2009, 10:45 AM
I just messed up the dates that bad haha. I couldn't stop laughing at myself.

I'll just leave the excuse is that I worked out so hard it left me confused.

Ok, I'll take that as an answer... LOL

fooz
01-26-2009, 05:52 PM
hey man solid lifting, nice CG bench. What's your max nowadays?

ThomasG
01-30-2009, 09:29 AM
1/27/09
Today my sister left us. I'll love you forever and always Nikki.

1/29/09

It was hard but I came to the gym today and glad I did. The gym is one of my favorite places to be. And really can be a place of tranquility and a place to clear my mind.

Bench
barx10
135x12
220x10-PR Smashed my old PR. I have no idea how I did this with improper eating, stress, missed days... I think my sister helped me on the last rep.
220x6
185x12-PR

DIPS
BWx12
BWx8


That's all I did today. Not like me to not finish a workout but I just didn't have anymore in me..

And I'm not sure fooz I have maxed out in a long time. I might in a couple weeks though.

Painzer
01-30-2009, 09:49 AM
Sorry to hear about your sister man.

ThomasG
02-19-2009, 04:43 PM
Hey everyone sorry I haven't been updating the journal. However, I have been working out.

This week I'm not training upper body I just started a new job which utilizes the upper body a lot and today was my 17th day in a row without a day off.
Legs
Weight:171.4

SQUAT
barx10
135x10
240x8
280x6
290x4
365x2-WOOT!
380x0
175x20


Cardio
HIIT
1min jumprope 30 second stairstepx3

I was surprised I could even jumprope

Painzer
02-19-2009, 09:12 PM
Insane squatting man! Nice work!

Coke
02-20-2009, 06:08 AM
Glad to know you're staying on track and getting sessions in...liking them squats.

ThomasG
03-19-2009, 10:30 AM
3/17/09
Weight: 172.0
I've been working 70 hours a week at a very strenuous job. My training has suffered quite a bit.

BENCH
Barx10
135x12
205x2
225x10-PR!!! I've been chasing this for a long time
225x7
205x9-haha wow those first two sets really killed me.
Flys
40's slow 'n strict
x10
x10

Dips
bwx12
bwx8

Shrugs
xburnout
xburnout
xburnout
xburnout

cphafner
03-19-2009, 10:35 AM
Thomas, jounal looks good. Strong benching. Congrats on the pr. Sorry to hear about your sister!

ThomasG
03-21-2009, 04:52 PM
Thanks man^^

3/19/09

Weight:170

FRONT SQUAT
bwx10
barx10
135x5
155x5
175x5
205x5
225x5-PR!

Leg Press
x12
x12

Hamstrings Cable machine
60x10
65x10

Single leg weighted Calf raises
L x10
R x10
L x12
R x12

Coke
03-22-2009, 09:09 AM
Good job with everything, especially the benching and front squats.

ThomasG
03-30-2009, 10:51 AM
Alright everyone don't hate me but I'm going to start leaning out.(Dodges 100lb Dumbbell) Warm season is right around the corner. I'm very slowly dropping down to 165. I'm starting Baby got Back and I'm very excited about it. Here I am at 168lbs

ThomasG
04-06-2009, 08:49 PM
3-6-09
Weight:168.4
Chest, back, calves, abs,

BENCH
135x12
190x5
205x5
215x5
230x5
235x4
Wow what a p*ssy ass bench day I better be out of this bench funk next week

DB incline & Flyes Super-set
DB inclinex8
Flyesx10
2min rest
x3

Rack pulls-Bar between shin and knee.
Barx8
225x5
245x5
295x5
315x5
335x5
That is my second time ever rack pulling is that any good?

bent over Rows
barx10
115x8x3

Standing Weighted abdominal Pull down
120x12-PR
110x12

I dont know what these are called. You put a rope around your neck get on your knees and pull down. I think they're just called ab pull downs?
x8
x8

Calves/Cardio
Jumprope TABATA!!! Tabata's my new **** on cardio. Then went I played some intense games of basketball.

ThomasG
04-08-2009, 08:57 PM
3/7/09
Weight:166.4 Haven't been this light in a long time.

SQUAT
45x10
135x8
225x5
245x5
280x5
300x5
315x5
meh ****ty squat day

Leg Curls
65x12
65x12
60x3 legs were on fire quit.

Curls
90x5
90x5
90x5
90x5
90x5

Hammer Curls
one minute rest between each set
30lb DB's
x8
x8
x8

ThomasG
04-21-2009, 12:01 PM
Welp I've been on vacation in chicago for a week didn't go to the gym so it felt great to be back! But holy **** am I sore.
4/20/09
Weight:167.0
Bench
45x10
135x12
185x5
205x5
215x5
225x5
235x5

Super set DB incline & fly's
Db incline 60's
Fly's 30's
x3x8

Rack Pulls
135x5
235x5
255x5
275x5
315x5
355x5-PR

Bent over Rows
105x12
105x12
105x11-Forearms went out before Back

ABS-Standing weighted abdominal
110x12
120x12-tied pr felt a lil easier.
100x12

Painzer
04-21-2009, 12:03 PM
That's a big lifting day! Nice work man!

Painzer
04-21-2009, 12:05 PM
How's the race to a 405 squat and the 300 bench coming along?

ThomasG
04-21-2009, 12:07 PM
Thanks man I'm really excited about this Baby got Back routine my back has been somewhere I've lacked. I can definitely feel my back getting stronger and acting as a synergist to my other lifts. Even with this lower weight I'm dropping too I still see myself setting PRS!

Painzer
04-21-2009, 12:10 PM
That's awesome! Lower weight + Bigger lifts = awesome.

ThomasG
04-23-2009, 09:57 PM
Meh not even worth adding tuesdays workout..

4/23/09
Weight 168.6
Back, Abs, Calves, Shoulders

Chins
bwx5
x5
x5
x5
x7-time to start adding weight

T-bar Rows
230x10x3

Bent over lateral raises
20's
x12
x12
x12

Military press
105x5x5
pretty easy going to up the weight next week. Did these with an EZ-bar instead and I liked it better.

Lateral raises
15's
x10
x10
These didn't feel good at all today I dunno why I usually love these.

Standing weighted Abdominal
120x12
110x12

Rope Crunches
x12
x12
Abs are feeling great I plan to set a PR on Monday. I'm hoping my abs start to show relaxed at 165lbs last year it was 162.8lbs but my abs are a lot stronger and bigger now.

Single leg weighted Calf raises
Lx10
Rx10
Lx10
Rx10

ThomasG
04-24-2009, 08:07 PM
4/24/09
Weight:169.0
Good mornings
110x8
110x8
110x8

Rack Pulls
110x5
235x5
265x5
295x5
315x5
360x5-PR

Leg extension
110x14
115x12
115x12

Dips
BWx12
x12
x10

Tricep extension
1 min rest in between sets
x6
x12
x12

ThomasG
04-28-2009, 12:58 PM
4/27/09
I passed my final exam!!! I am now a certified A.C.E Personal trainer! I'm really excited to get out there and start training!

Weight:167.0

BENCH
45x10
135x11
185x5
195x5
205x5
225x5
240x5

DB incline super set with DB fly's
DB incline 65's
Flyes 25's

x8
x10
2min rest
x8
x8
2min rest
x6
x8

Rack pulls
45x10
225x5
245x5
270x5
320x5
365x5-PR Easy

Bent over Rows
115x8
115x8
115x8

Standing Weighted Abdominal
130x9-PR!
120x12

Rope Crunches
x12
x12
I rest one minute to a minute 30 seconds between all ab sets.

Calf raises
x12
x12
x12

Thoughts
Great workout! Lifts aren't the biggest numbers but at 167lbs I say not too shabby.

I'll get some back shots up soon too!

Painzer
04-28-2009, 01:03 PM
Dude, really solid bench at 167. Rack pulls too! Nice work man!

And congrats on the ACE Cert!

ThomasG
04-28-2009, 01:05 PM
Thanks! I hope to achieve 245x5 at 165lbs. Hell, what am I saying? I know I can do that!

Painzer
04-28-2009, 01:07 PM
Yeah man, that's a really solid bench. I don't think I was that strong at 165...

ThomasG
04-30-2009, 07:17 PM
4/30/09

Chin ups-First time adding weight!
5lb weight added
5x5

Jumping Chin ups
x12
x12
x12

T-Bar Rows
237.5x10x3

Bent over Lateral Raises
20's
x12
x12
x12

Standing military press
115x5-hard wtf?
105x5
105x5
105x5
105x5

Standing Lateral Raises
15's
x12
x12
x10

HIIT
One round of TABATA

Then double unders and stair step for one min x3 heres a vid. This **** will kick anyones ass!
icTabd587ec

ThomasG
05-06-2009, 06:19 PM
5/5/09
Weight:168.0

SQUAT
225x5
245x5
275x5
285x5
315x5-Kinda easy
This is actually a Good squat day I've really been struggling with squat but I'm putting an end to that shenanigans.

Legs press
3PPS one minute rest between sets.
x12
x12
x12

Leg curls
55x12
60x12
60x12

Standing Bicep Curls
100x5
100x4
95x5
95x5
95x5

Hammer Curls
One minute rest between sets
x12
x12
x10

ThomasG
05-06-2009, 06:29 PM
5/6/09
Weight:166.2

HIIT
3 sequences of Tabata training
1 sequence of jumprope tabata
1 sequence of stair step tabata
1 sequence of jump rope tabata

Anyone interested in knowing what the hell tabata training is here you go.
http://ezinearticles.com/?Tabata-Anything---Four-Minutes-of-Pain-to-Gain&id=348486

Cardio
Incline fast paced walk 20mins

I have two interviews already for personal training jobs woot! And I'm going to be on of those tool PT's I'm going to plan real workouts. I hope to be training by the end of the month.

ThomasG
05-10-2009, 12:39 PM
05/08/09

Chins
Weight belt plus 7.5 lbs
x5
x5
x5
x4
Took off the 2.5
x5

Jump Chins
x15
x15
x15

T-bar Rows
237.5x10x2
225x12

Bent over side laterals
25'sx10x3

OH PRESS
95x5x5

Weighted Calf press
x12
x12
x12

ThomasG
05-10-2009, 12:44 PM
5/9/09
Weight:165.4

Good Mornings
110x10x3

Rack Pulls
100x10
225x5
240x5
275x5
295x5
335x5

No legs today I've killed them hiking and jumproping

Weighted Dips
45lbx5x5

Close Grip Bench
185x5x2

Cable pulldowns
x12
x12
x12

ABS
120x12
110x15

ThomasG
05-15-2009, 02:36 PM
5/14/06
Weight-163.6-Woops a little too light

Chins
Weight with 10lbs+belt
x5-PR!!
x5
x5
x5
x5
Wow I wasn't expecting to be able to do every set weighted with 10lbs!

Jump Chins
x12
x12
x12

Lat pulldown
x10
x12

Bent over lateral raises
20'sx7-stopped to light
25'sx12
25'x12
20'sx12

OH PRESS
My back and shoulders are so killed by the time I get to these next week I putting them before rear delt raises
85x12
85x10
85x7

ABS
Ab pulldowns
x12
x12
x12

bill
05-15-2009, 07:39 PM
Checked out your journal because your not suppose to do those rear laterals. lol Looks like your more ahead than many,, sounds like good plan about rearranging exercises. I usually work big to small.. (playing around with DC training which makes you change some of that)( (prob should be only deadlifting and squating though : (
Very good work, I'm looking at the tabata link now so thanks

ThomasG
05-21-2009, 09:50 PM
Checked out your journal because your not suppose to do those rear laterals. lol Looks like your more ahead than many,, sounds like good plan about rearranging exercises. I usually work big to small.. (playing around with DC training which makes you change some of that)( (prob should be only deadlifting and squating though : (
Very good work, I'm looking at the tabata link now so thanks

Not supposed to do rear laterals? Anyways thanks.

ThomasG
05-21-2009, 09:59 PM
05/21/09
Weight:165

chinups
14.3x5-PR
14.3x5
14.3x4
11.8x4-Wow those first two sets really killed me
bwx5

Jump Chins
x12
x12
x12

OH PRESS
95x5-too light
105x5
105x5
105x5
105x5

Rear Delt Raises
30'sx8
25'sx10
20'sx12

Calf raises
x12
x12
x12

Ab pull downs
x12
x12
x12

Seated ab push downs
x12
x12
x12

ThomasG
06-09-2009, 08:48 PM
Alright little heavier in BW and lift. I am pretty sure I am going to steadily gain 5lbs every week till I hit 370x2 then I'll plateau and have to considerable change things up.

305x4
Happy with depth but form could have been a little better.

_Js5KLbPBKk

355x2

hWDICj7jmrQ

Next week 360x2!!

ThomasG
06-16-2009, 05:20 PM
Ok lol for some reason I thought I had to go for 365x2 today instead of 360x2. I dunno why I was thinking that. And I got it!!!!!

9ilYLrK_lbM


I give credit to the extra loud grunting ;)

ThomasG
06-18-2009, 05:34 PM
Update pic.

Too Skinny..

http://i13.photobucket.com/albums/a288/xtgrovex/mem.jpg

littleman19
06-18-2009, 05:50 PM
nice journal. i like your idea of adding 5lbs a week. used to do that myself :rolleyes:. as long as it keeps working, stick with it. good luck man

ThomasG
07-12-2009, 10:52 PM
This was after legs day with doms. I do no type of plyometric training. I just squat heavy..

Here's me pussin out

lIue9FnHz34

_rh4dbieDzw

That was 9 pallets I'm going to try 10 on monday haha.

ThomasG
07-12-2009, 10:58 PM
Just finished my first week on the intermediate bodybuilding routine posted on this site.

I'm resting 30-120 seconds between sets, depends on what I'm doing.

7/10/09
Shoulders Biceps & Abs

Seated shoulder db press
45's
x12
x8
x6
x5

Lateral Raise
12's
x12
x12
x12

Rear lateral Raise
x12
x10
x8

Standing Curl
Routine rotation really messed with this
85x10-weak!
85x6-omg wtf?!?

Hammer Curl
x10
x10

Ab pull & machine super set
x20
x20
x20
x20

ThomasG
07-13-2009, 06:38 PM
7/13/09
Weight:167-bad!!!

BENCH
45x10
135x10
185x2
CHAINS!!
225+chainsx5
235+chainsx3
250+chainsx1(went up easy for a single)xforced rep

Incline Bench
175x8
155x8
135x7

Fly's
35's & 20's super set
x9
x10

x9
x10

French Press
85x8
85x8

Tricep Rope Pulldown.
x15
x12
x15

Bench is finally starting to feel good for the first time in awhile. Hoping to hit 275x1 Next week.

ThomasG
07-15-2009, 07:00 PM
DeadLift
45x8
135x8
225x5
285x3
315x3
335x1
345x1
Pussy dead day ugh!!

Bent over barbell row
105x8
105x7
105x6

Seated back extension
x12
x12
x12

Seat machine row
x10
x10
x10

Latpulldown dropset
x8 x12

ThomasG
07-20-2009, 07:54 PM
7/20/09
Chest & Triceps

BENCH
45x10
135x10
185x2
205x1
230x5
245x3
275x0-So so so so so close!!!! I just held it at my sticking point for awhile then it started to go down! Next week baby next week!

Incline Bench
175x12
165x10
145x8
145x6

Fly's Dropsets
40'sx8
15'sx8

40'sx6
15'sx8

French Press
85x8
85x6

Dips-Holy **** my chest and tris are toast!
Bwx6
bwx5

Rope Pull down
x12
x12
x12

DONE!

ThomasG
07-22-2009, 11:28 PM
7/21/09
Back

Deadlift
45x10
135x8
225x5
21lbs of chains!
285+chainsx3
315+chainsx3
'315+chainsx3
335+chainsx1
365+chainsx1

Pullups
bwx6
bwx6
bwx5

Machine seated row switching from front to side grip
x12
x12
x12
x12
x12
x12

Good mornings
x10
x10
x10

ThomasG
07-27-2009, 12:35 AM
7/25/09
Shoulders & Biceps
Weight:172lbs Yes!!

Seated DB Press
100x8
100x8
100x6
90x6

Standing lateral raises
30x8
30x8
30x8

Bent over lateral raise
60x8
60x8
60x8

Standing Barbell Curls
95x5
95x5
85x5
85x5
85x5

Hammer curls
60x8
60x8
60x8

Abs
Weighted sets...

ThomasG
07-27-2009, 08:58 PM
7/27/09
Chest & Tris
Weight: 173, yay!

Bench
45x10
135x10
185x2
225x9
225x6

Incline bench
180x8
170x8
135x8

French press
85x6
85x6

Dips
bwx10
bwx6

Tricep rope pulldown
x12
x12
x15

ThomasG
08-04-2009, 03:36 PM
8/03/09

Chest Abs & Biceps

BENCH
45x10
135x9
205x1
225x9
230x6

Incline DB press
140x6
140x6
120x6
100x6

Standing BB curl
100x5
100x5
85x5
85x5


Weighted Abdominal machine & Rope pulldowns

ThomasG
08-04-2009, 10:16 PM
08-04-09

DEADLIFT
45x8
135x8
225x3
315x3
330x3
330x3
365x1

Pullups
bwx6
bwx6

Lat pulldown Drop sets
x8x8x8

Seated machine row
x8
x8
x8
x8

Seated back extension
x12
x12

ThomasG
08-10-2009, 10:00 PM
08-10-09
BW-176-Yes!! I'm lean as hell too. I'm definitely carrying the most lean muscle mass ever than before

BENCH
45x10
135x9
185x2
205x1
235x7
235x5
Triceps weren't full recovered from Friday :( Still an alright bench session.
INCLINE DB PRESS
140x6
140x6
140x6
140x5

DB Flyes
70x10
70x10
70x8

Standing BB CURL
100x5
100x5
90x5
85x5
85x7

Weighted Ab Pulldowns

Thoughts:
Feeling Great! Putting on weight and staying very lean as well. I'll shoot for 225x10 Next week.

ThomasG
08-18-2009, 12:31 AM
8-17-09

BENCH
135x10
185x2
205x1
225x7-wtf?!?
225x6

Incline Bench
135x12
135x8
135x6

Fly's
70x8
70x7
70x6

Standing BB Curl
100x5
100x5
85x5
85x5
85x5

Hammer Curl
60x8
60x8
60x8

ABS
Weighted sets

ThomasG
08-23-2009, 11:33 PM
8-21-09

Shoulders & Tris

Seated Shoulder Press
100x8
100x8
100x5
100x5

Bent over lateral Raise
60x8
60x8
60x12

Standing lateral Raise
24x10
20x10
20x10

French Press
95x6x3

Dips
bwx12
bwx7

Rope Pulldown
x12
x12
x12

ThomasG
08-24-2009, 09:47 PM
8-24-09

Chest&Bis

Bench
45x10
135x8
185x2
205x1
245x3
245x3
245x3
245x2+forced rep
245x2+forced rep

Incline Bench Press
155x8
155x8
155x5
155x6+forced Rep

Cable Cross Overs
x15
x12
x14

Standing BB Curl
85x8
85x6
85x6

Hammer Curls
50x10
50x10
50x7

Weighted Ab Sets

ThomasG
08-29-2009, 02:24 PM
8/26/09

Legs & Tris

So the reason for me not adding my leg workouts is the gym I train at doesn't have a power rack so I've been squatting on a smith machine. I don't ever, ever want to remember those workouts. I now go to a dif gym on Squat days.

Squat
45x10
135x8
225x6
285x4
335x1x0-how embarrassing I'll get back up to where I was.
225x10
30sec rest 225x3
30sec rest 225x2
30 sec rest 225x2

Dips
bwx12
bwx12

Seated French press
65x10

Flat french press
65x12

Tricep rope pulldown
x12
x12
x15

ThomasG
08-29-2009, 02:31 PM
8-28-09

Shoulders & ABS

Seated DB Shoulder Press
100x8
100x8
100x8
100x8-PR!! First time hitting 100x8x4

Bent over lateral Raise
70x8x3-PR!

Lateral Raise
20x12
20x12
20x10-pause at top
20x10-pause at top

Weighted ABS Sets

25 mins cardio

ThomasG
08-31-2009, 09:16 PM
8-31-09

BENCH
245x3
245x3
225x5
225x5
225x5+2 forced Reps

INCLINE DB PRESS

140x6
140x6
140x7
140x6+2 forced reps

Standing BB Curl
95x5x5

Hammer Curls
70x10
70x10
70x8

Preacher Curls
35x12x2
35x12x2

Macro nutrients for the day

13/52/35

2,604

31.1 G/fat

280.3 G/Carbs

185.1 G/Pro



Calls are a lot lower than usual but I'm cutting down. Happy with the Macros for the day :)

ThomasG
09-08-2009, 12:03 AM
09-07-08

I'm back on BGB!

Chest & Back

Bench
235x6-wtf?!
225x6
195x12

I haven't been this week on bench in a long time. My chest responds so much better to high reps than low for strength. Weird huh? Next week I'm doing a 4x10

Incline DB Press
140x8
140x6
120x8
120x6

Incline flies With pause at eccentric
40x10
40x9
40x9

Chins
5x4

Bent over DB Row
100x10x2

Macros for the day

3,366

86.8 fat

449.3 carbs

209.7 pro

52/25/23


Meh, fat just a lil high. Other then that happy with the macros.

ThomasG
09-08-2009, 11:06 PM
9-08-09

Legs & Biceps

Squat
45x10
135x8
225x6
285x6
330x2-Easy
340x1-Easy
350x1-Went up pretty good

Leg Press 90 Second Rest Intervals
3ppsx12
3pps+20lbsx12
3pps+20lbsx15

Hamstring curl
x12
x12
x7

Standing BB Curl-5 seconds Eccentrics
70x5-way too light
85x5
85x5
85x6
85x4.5-Failed the concentric contraction


Felt pretty good today. Except I went a little to light on Squat and Leg press. I got stronger faster then I thought lol. I'm going to murder Front Squats on Friday!!

Macros for the day

3,369Cal

57.3 Fat

413.9 Carb

187.0 Pro

56/26/18

Happy with todays macros

ThomasG
09-10-2009, 12:07 AM
9-09-09

Rest Day

3,241 cal

41.4-Fat

376.7-Carb

222.0-pro

54/33/13 c/p/f Pretty good macro fats a little low but not too bad.

ThomasG
09-15-2009, 12:14 AM
9/15/09

BENCH
45x10
135x8
185x1
205x10-Hard wtf?
205x9
205x6

Incline DB Press
120x10
120x8
120x6

Rack Pulls
135x8
225x5
275x6
315x5
315x5
335x5

ThomasG
09-15-2009, 09:53 PM
9-15-09

Worked out with unreal from the forums tonight real cool guy its nice to have a weight lifting partner.

SQUAT!!
45x10
135x8
245x6
295x4
355x2-Alright starting to get back on track.
315x2

Leg Press
3pps+25plate
x12
x12
x12

Hamstring Curls
x12
x12
x8

Standing BB Curl
90x5-5 second negativex3
85x5x2

Hammer Curls
60x11
60x8

ABS
x12x3


Macros for the day

3,882

74.6

456.5

260.2

I'm about 100 calories short, I'm going to drink some more milk before bed.

ThomasG
09-16-2009, 10:22 PM
Macros for the day.


Cals




4,147

82.5

591.9

273.6

56/27/18 c/p/f

ThomasG
09-18-2009, 01:12 AM
4,529

93.4

425.2

249.1


Wow ate to much lol. O well not too bad.

47/24/29

Lil upset about breaking the 20% fat mark.

ThomasG
09-18-2009, 09:06 PM
9/18/09

Front Squat
45x10
135x5
155x5
175x5
185x5
210x5

Seated Shoulder Press
110x8-PR
110x8
110x8
110x6

Bent over Lateral Raise
60x12
60x12
60x10

Lateral Raise
24x8x2

ABS
x12
x15
x12

Cards
09-28-2009, 09:30 AM
impressive workouts in here , especially squats. how tall are you and what do you weight?

ThomasG
10-09-2009, 08:23 PM
Thanks. I'm 5'10 I weighed myself in tonight at 175.6 I'm usually at 170ish I'm 4.6 lbs into the bulk. I'm bulking till my competition which is in February.


10/09/08

Deadlift!
135x8
225x5
295x5
315x5
335x5
345x5
355x5-PR!-Went up good too! I'm shooting for 365x5 next week.
355x3

Chins
3x5@10lbs-

Leg Press
3pps+35lbs
x12
x15

Painzer
10-10-2009, 09:14 AM
Really solid numbers in here dude! Keep at it!

Coke
10-10-2009, 10:02 AM
Props on the new deads PR, that is major.

ThomasG
10-10-2009, 08:08 PM
Really solid numbers in here dude! Keep at it!

Damn I haven't stopped by in your journal for awhile I checked your sig nice numbers!! I hope to be around there with a slightly higher squat by feb. I'll race you to a 405 Squat!

ThomasG
10-10-2009, 08:08 PM
Thanks Coke always good to see you in here.

Painzer
10-10-2009, 09:19 PM
Damn I haven't stopped by in your journal for awhile I checked your sig nice numbers!! I hope to be around there with a slightly higher squat by feb. I'll race you to a 405 Squat!

I think I'm already there... I missed it the other day, but I'm pretty sure I can get it...

ThomasG
10-11-2009, 10:23 AM
I think I'm already there... I missed it the other day, but I'm pretty sure I can get it...

O lol well you won that one haha. Get a vid up when you get it.

ThomasG
10-12-2009, 09:39 PM
10/12/09
Weight:176.2 Woot! I weighed 170.8 this same day last week. O my hell I'm so sick of eating lol.
Chest & back

Rack Pulls
My Erector Spinae was still not fully recovered from deads so I took it easy.
45x10
135x8
225x5
315x3+chains
335x3+chains
365x1+chains
365x2+chains

Bench
45x10
135x12
195x8
215x5
230x4
265x2
I'll set a pr next week of 270x2

Floor Press
First time ever doing these!
45x10
135x3
185x3+chains(chains are 20 something lbs.)too light trying to find my working set weight since I've never done these
205x3+chains,too light
215x3+chains-too light
225x3+chains-There we go
225x3+chains

Incline Barbell Press
155x12
155x8
155x6+forced Rep

Rows
x7
x7
x8
x8

ThomasG
10-13-2009, 08:42 PM
10/13/09

Weight 178.6 Yes!! Maybe I'll see the 180's by friday.

SQUATS!!
My erector Spinae is shot from Deads and Rack pulls still omg!!
45x10
135x8
245x8
275x6
295x4
360x2-Went up good too. Definite 365x2 Next week to tie my PR and break it the week after that!

Leg Press
4ppsx15-PR
x10

Hamstring Curl
140x6
140x6

Standing Curls
Something x something x something

Abs
Weighted Setsx3

Coke
10-14-2009, 09:43 AM
Good back-to-back efforts, clearly elevating your game.

ThomasG
10-14-2009, 10:46 PM
Thanks coke! I have really turned it up. I see lots of pr's happening right around the corner.

ThomasG
10-15-2009, 09:48 PM
10/15/09

Shoulders & Triceps

Seated DB Shoulder Press
2 min rest intervals
24x10
110x8x3
110x11-PR- By 3 reps on final set! The 55's felt so tiny! I'm already way excited for 120x8x4!!

Lateral Raises
24x12x3

Bent over reverse flyes
50x15x3-went too light

Skull crushers EZ Bar
85x10x2

dips
bwx12x2

Tricep extension
x12
x10

Coke
10-16-2009, 10:17 AM
Nice day for the delts and triceps guy.

Unreal
10-16-2009, 11:11 AM
Heavy tonight. Hooorah!

I hit a PR on standing Militaries Thursday
7x135
6x145
5x155
4x4x155

I wonder if I should switch up my squats. I did 5x275 then 2x5x295 before my back was shot. I wonder if I should switch up and do some heavy singles or doubles.

ThomasG
10-17-2009, 06:00 PM
Heavy tonight. Hooorah!

I hit a PR on standing Militaries Thursday
7x135
6x145
5x155
4x4x155

I wonder if I should switch up my squats. I did 5x275 then 2x5x295 before my back was shot. I wonder if I should switch up and do some heavy singles or doubles.

Nice OH presses. My oh press sucks ass I can DB Press more than I OH Press lol.

Well, are you progressing on 5x5? Try it out see if it works. I'm going to start adding some heavy singles instead of just doubles pretty soon. I need to get some knee wraps...



Thanks coke stick around a lot more pr's coming up!! I hope to see the 180's in weight next week as well.

ThomasG
10-20-2009, 08:43 PM
10/20/09
Weight:178.2 So I lost a lil under a lb no biggie I'm devouring a gallon of chocolate milk right now.
SQUAT!!
45x10
135x10
245x6
285x6
305x4
370x2-PR!!
385x1-PR!!

Leg Press
4pps+35x12
x15-PR

Standing Curls
75x12x2
x6

Coke
10-21-2009, 08:57 AM
Thanks coke stick around a lot more pr's coming up!!

You weren't bull****ting were you, lol...awesome job with the squats.

ThomasG
10-21-2009, 09:09 PM
Thanks Coke! No bull ****tin in here thats for sure

I went to low and hit the pins on those squats so I didnt get to fully utilize the meiotic reflex either.

I forgot to list mondays workout wtf!?

10/19/09
Bench
45x10
135x12
205x8
215x6
235x4
270x2-PR!![/B

[B]Floor Press
235+chainsx3-PR
225+chainsx3x2

Incline DB Press
130x10-too light
140x8
140x6+forced Rep

Rows
x12
x12
x12

No rack pulls today I'm giving my erector spinae all the rest it can get for squats and deads

given'er
10-21-2009, 11:48 PM
Solid workouts all around. Great work.

Coke
10-22-2009, 08:56 AM
Solid benching and floor pressing PRs bro.

ThomasG
10-23-2009, 05:45 PM
Thanks for stoppin by guys

10/22/09

Shoulders & Tris

Seated Shoulder Press
120x8-PR
120x8
120x8
120x10+forced Rep-PR!! on the forced rep I had slight help locking out I might have been able to get it myself. Anyway huge PR!

Bent over Reverse Flies
60x15-PR
60x12
60x9

Standing lateral raises
20x12-Delts are toast by now.
20x10x2

French Press
95x8
95x8
95x6

Dips
bwx12
x11

Tricep extension
x12x2

ThomasG
10-23-2009, 10:37 PM
10/23/09

Weight: 183.0-WOW! Already have gained 12.2lbs! Yes!

Deadlift:
135x10
225x5
275x5
315x5
335x5
365x5-PR!
375x2-probably could have grinded out some more but I could tell I needed to stop. I haven't dead lifted heavy long enough to have lots of volume.

Coke
10-24-2009, 10:27 AM
Fine efforts for both days man.

ThomasG
10-27-2009, 07:28 PM
10/27/09

Thanks coke I'm really steppin it up

So I couldn't bench press yesterday because I ****ed my elbow up arm wrestling over the weekend. God I'm so dumb for arm wrestling, at least I won haha this dude was huge too. And I ****ed my elbow up even more squating tonight so I'm more than likely done lifting for the week. :(

SQUAT!!
45x10
135x8
First time ever Squating with wraps..
225x5-Wraps came undone lol.. Lesson learned to tuck them all the way through.
315x2
355x1
390x1-PR!!
405x1-PR!! A dream I have been chasing for a long time!!
415x1-PR!!

Thats all I did for today my elbow was on fire it was just excruciating. I didn't thing holding the bar on my back would **** with it so bad.. O well huge PR's tonight!!

ThomasG
10-27-2009, 08:15 PM
heres the 405x1 vid.

http://www.youtube.com/watch?v=fMoa8BmsFHI&feature=player_embedded

Coke
10-28-2009, 10:10 AM
Huge PRs indeed man, like them squats!!

given'er
10-28-2009, 04:53 PM
Great work on the squats. Wraps are a great thing, made a big difference once I started using them.

ThomasG
10-28-2009, 10:05 PM
Yea I'm sure once I start using them more I'll get more out of them I only got 20lbs out of them....

Heres the415x1

http://www.facebook.com/video/video.php?v=1133996482931

ThomasG
11-01-2009, 03:28 PM
10/30/09
Elbow is still messin with me but since there is no flexion or extension at the elbow for deads it didn't bother me much for these.

Deadlift
155x10
225x5
275x5
315x5
335x1-Felt hard I set it back down I pulled it up like such a pussy. I almost went home after this just having one of those days. Then I told myself I'm a *****ing champion damnit now lets train like one!
335x5
370x5-PR!

Leg press-4pps+20lbs
x15-PR
only did one set I could feel my hip flexors still needed recovery from squats.

Coke
11-02-2009, 03:43 PM
Impressive session man, stayed determined to see it through.

given'er
11-04-2009, 12:17 PM
Nice PR. Keep it up.

ThomasG
11-06-2009, 06:49 PM
Elbow is still fuked left hip flexor has been fuked all week. God I'm so depressed fuk my life...

ThomasG
11-10-2009, 07:28 PM
11/09/09

Back at it for the first time in two weeks

Took it light today I wasn't going to take any chances ****ing my elbow up.
Bench
45x12
135x10
195x8
215x6- After this I ever so slightly felt my elbow acting up. Just that was enough for me to call it not taking any chances today.

Incline DB Press
120x12
x10
x8
The db's felt much better. I should have just DB Benched..

Rows
x12
x9
x9

That's all I did today gotta take it easy on the elbow. Not the best sessions but it felt so good to lift again! I should be back in a good stride here in a couple weeks.

ThomasG
11-10-2009, 07:31 PM
11/10/09

Soar throat is really acting up on me!!

Hip flexor is still a little tweak we'll see how things go.

Front Squat
45x10
135x8
155x5
205x5-Went up the easiest it ever has. I know I could have set a PR Tonight but my Damn left hip flexor started acting up. Hopefully its all better by Dead lift day.

Leg Extensions
haha I never do these but I need to work my quads without using my hips

x15x3

Hamstring Curl
x8x2

Abs & Biceps
3 sets of weighted ****...

ThomasG
11-12-2009, 08:40 PM
11/12/09

Shoulders & Tris

Seated db Shoulder Press
40x12
120x8x3
120x9+forced Rep

-Definitely harder but I didn't lose too much strength here.

Lateral Raise 1 min RI
16x8x3

Bent over Reverse Flies-one min RI
50x12x3

Dips
bwx12

Tricep rope pull
x15
x12


Had to keep the volume low today to be safe on the elbow.

Overall not bad I'll be back up to where I was by next week.

given'er
11-13-2009, 08:23 AM
Elbow is still fuked left hip flexor has been fuked all week. God I'm so depressed fuk my life...

Lol this made me laugh. Glad to see you're back at it. Keep it up.

ThomasG
11-16-2009, 09:25 AM
lol that's messed up^^^


**** gets Serious West Side for Skinny Bastards v3 Starts today!!

ThomasG
11-17-2009, 07:23 PM
11/16/09

ME Upper Body

Raw Barbell Bench Press
barx10
135x3
155x3
185x3
205x3
225x3
265x2+Forced

Incline DB Press
120x15-PR!
120x12

Seated Cable Row-Super Set with Face pulls
Rowx12
Face pullx8- Damn those are two hard exercises to superset!

Rowx10
Facepullx8

Rowx8
Facepullx10

Ez-bar Curl
90x8
90x4

Hammer Curl
60x8

ThomasG
11-17-2009, 07:27 PM
11/17/09

Dynamic Effort Lower Body

BOX Jumps
33.5inx40lbsx3x1

35inx40lbsx3x6

Wide Step DB Lunges
110x8
110x6-Damn I suck at lunges

Pull Throughs-First time Doing these
x8
x11
x12

PLANK-Haven't done these since high School!
BWx60seconds

Weighted Ab Machine
x15x3

ThomasG
11-19-2009, 08:22 PM
11-19-09

RE Effort

DB Bench Press-Holy **** I haven't done these in years!
120x12x2
100x14x2-haha so pussy at these O well my CNS will learn fast.


Lat pull Superset with Rear Delt Fly's
170x8
50x8

150x8
50x8

130x8
50x10

DB Shrugs Superset with Tricep Rope pulldown
x10
x18

Upped tricep weight
x10
x15

x10
x18


Seated DB Shoulder Press
100x8
100x6

Holy fuking ***** Thats a lot of supersets and reps lol

ThomasG
11-22-2009, 10:53 AM
11/20/09

ME-Lower Body

Deadlift
45x5
135x5
165x5
185x3
225x3
275x3
315x3
365x3
385x3-PR!
405xmiss
405xmiss-Damnit! Next dead session I got this!

Pullthroughs
x12x3

Lunges
90x8-lol I hate lunges

ThomasG
12-03-2009, 08:23 PM
12-03-09

RE Effort

DB Bench
120x15
x12
x12
x14

Lat pull Super Set w/ Rear Delt Raise

Lat pull
150x8

RDL
60x8
x2

Lat pull 130x8

RDL:60x8

Lat pull:110x8

RDL:60x8

Tricep Extension
x18x3

given'er
12-04-2009, 10:29 AM
Nice deadlift PR. You're starting to pull away from me lol.

Coke
12-04-2009, 09:08 PM
4pps deads will be yours soon enough bro, make no mistake.

ThomasG
12-06-2009, 12:05 PM
Thanks guys!!

12/04/09

ME Lower Body

Deadlift
135x5
185x5
205x3
245x3
315x3
335x3
355x3
405x1-PR!!

It felt so fuking amazing standing erect with 4pps in my hands. It went up good too, I didn't have to grind it up.

Lunges
x9x3

Pull Through's
x12x3

Abdominal Circuit

Coke
12-06-2009, 03:22 PM
Good deal with those deads dude, nice job.

ThomasG
12-10-2009, 02:30 PM
Thanks Coke. I def have 415 or more next ME Dead day I might have even been able to get 415 cause the 405 went up nice.

12-10-09

RE effort

Incline DB Press
140x15-PR!
140x10
120x12

Lat pull Superset w/ Read Delt Flies

Lat pull 162.5x8
RDL 50x12-PR!

LP: 150x8
RDL:50x10

LP:125x8
RDL:50x8

Seated DB Press
120x8x2
120x5
100x8
Dropset-50x5-Lol bad idea my shoulders were dead by the 3rd set.

Tricep extension
x25
x15x2

Good session :)

Coke
12-10-2009, 07:13 PM
That's a fine workout bro.

Unreal
12-11-2009, 02:06 PM
Awesome workouts.

I was spotting that big guy again yesterday when I went. He barely missed benching 5 plates but then again he did 5x5x405 before trying 5 plates.

ThomasG
12-12-2009, 09:33 AM
Nice, do you ever see him dead of squat? Dude sounds like a beast.

Unreal
12-14-2009, 03:27 PM
Never seen him besides when he is benching. Probably doesn't squat or dead much but he is freaky strong on the bench. I'll point him out if I see him. Super nice guy too.

ThomasG
12-14-2009, 08:39 PM
12-14-09

ME Upperbody


Floor Press
45x10
135x5
155x5
185x3
205+chainsx3
225+chainsx3
240+chainsx1

gybdOvzZRys


255+chainsx1-PR


jyPCU6fu4Lc

DB Bench
130x12x3

Cable Row super set with facepulls

Rowx8x3
Facepullx12x3

Barbell Curl
70x8
70x6

Coke
12-15-2009, 04:02 AM
Great floor pressing PR, looking lean and muscular in the vids.

ThomasG
12-15-2009, 07:19 PM
Thanks coke I've been meaning to get some shots up. Even though I've gained 10lbs I'm still pretty lean. Although, I was pretty shredded when I started my bulk.

ThomasG
12-17-2009, 06:45 PM
12-17-09

RE Efforts

Incline DB Press

140x15-Went up good
K9MGHJXq8o

140x12
120x14

Lat pull
162.5x8
150x8
132.5x8


Face pulls
x12x2

Bent over reverse fly
60x10-pr

Seated DB Press
120x8x2
120x7
90x8

Tricep extension
x18
x15x2


Double unders

hCpeDbLQ3aY

Coke
12-18-2009, 02:31 AM
Wow man, killer **** in the vid.

ThomasG
12-18-2009, 06:22 PM
I can do more than lift heavy things :)

ThomasG
12-18-2009, 08:25 PM
12-18-09

ME Lower body

Deadlift
45x8
135x5
205x3
225x3
275x3
315x1
335x1
360x1
415x1-PR!

Lunges
100x6
x8x2

Pull Throughs
x12x3

V-ups
x20x2

Painzer
12-19-2009, 11:15 AM
That's some insane Jump roping! Nice DL pr too!

Coke
12-19-2009, 10:44 PM
Very nice effort dude.

ThomasG
12-22-2009, 07:23 AM
12-21-09

ME upper body

Floor Press
45x10
135x5
185x5
205x3
225x3
255x1
265x1-PR!-I had a girl spot and lift off these to me too haha. She was the hot personal trainer there so it was cool, she did a good job with the lift offs.

DB Bench
140x12x2-PR lol my db bench suck ass

Lat pull
x8x4 last set was a drop


Hammer Curls
60x10x3

Painzer
12-22-2009, 10:51 AM
12-21-09

ME upper body

Floor Press
45x10
135x5
185x5
205x3
225x3
255x1
265x1-PR!-I had a girl spot and lift off these to me too haha. She was the hot personal trainer there so it was cool, she did a good job with the lift offs.

DB Bench
140x12x2-PR lol my db bench suck ass

Lat pull
x8x4 last set was a drop


Hammer Curls
60x10x3

What? No video? I wanted to see your... uh... PR.

ThomasG
12-22-2009, 10:59 AM
lol I should have gotten a vid.

ThomasG
01-01-2010, 07:52 PM
1/01/10

First workout of the new year!!
First workout using deadlifting with bands!!

Deadlift
135x5
285x5
225+bandsx3x-Holy **** bands are nuts, the tension really hurts my hands too. Will my hands adapt to this?
315+bandsx1
315+bandsx2
335+bandsx1

Abdominal circuit

Thats all I did today deads kicked my ass.

Coke
01-01-2010, 08:33 PM
Killer stuff indeed with those deads bro.

ThomasG
01-04-2010, 06:04 PM
1-4-10

ME Upper Body

BENCH
45x10
135x3
135+bandsx3
185+bandsx3
205+bandsx1-wow already getting heavy
225+bandsx1
230+bandsxtake it, take it, take it

Still getting used to bands it feels like O I got this easy then the band tension gives me a big fuk you!

DB Bench Press
180x12-PR
x9

DB Row
180x6x2
180x8

EZ-Bar Curl
85x5x4
85x7

Coke
01-05-2010, 06:10 AM
Fine upper body day man.

ThomasG
01-07-2010, 02:47 PM
Speed squats with bands for the first time.

I was happy with speed but my 2and and 3rd rep in the vid was sloppy. It's alright, first time I'll get ahold of it.


QtUKS5986qM

ThomasG
01-07-2010, 02:50 PM
1-7-10

RE Effort

Incline Barbell Press-I haven't done these forever! It shows too lol.
155x12x2
155x11
135x10


Chins
1x14

Lateral Raise
10x12x3

Tricep pushdown
x25
x18
x15

That's it. Took it easy today I've learned if I go balls to wall every RE effort I burnout.

Unreal
01-08-2010, 03:45 PM
Your bands make me cry.

ThomasG
01-08-2010, 06:05 PM
haha wait till you deadlift with them **** is intense!

1-8-10

ME Lower Body

SQUAT!
45x8
135x5
185x3
205x3
235x3
295x1
315x1
365x1
385x1
420x1-PR!!!-I buried this one well below parallel I had a vid but for some reason can't load it on my computer???

Front Squat-I haven't done these in forever I underestimated myself
135x8-Easy
155x8-easy
175x10
My goal is to work up to 225x8 I'll get it soon.


Plank
25lbsx50s-I'm so mentally weak at planks I hate doing them by myself. I do so much better when someone else is timing me and yelling at me not to give up. It's probably the most mentally challenging exercise for me.

Coke
01-08-2010, 09:04 PM
Awesome squats Thomas!!

ThomasG
01-09-2010, 09:20 AM
Thanks coke everything is in a nice stride :)

ThomasG
01-11-2010, 01:46 PM
1-11-09
ME upper Body

Reverse Band Bench Press-Green Bands
45x10
135x5
added Bands
225x5
285x3
295x3
315x1
365x1
385x1
395x2-Damn barely got this the bands really let you fight it out for a long time.

Floor Press
135x12
155x12x2

DB Bench Press
160x8x2

Rows
180x8x2
165x8
Dropset x2-too heavy
Drop-x6

Standing Barbell Curls
82x8x3

given'er
01-11-2010, 03:27 PM
Wow! strong pressing man

ThomasG
01-11-2010, 04:31 PM
Thanks, yea it was some hard pressing today. On the 395x2 I fought the lockout for so long and finally got it. Definitely straining on my CNS. I used a little bit too much tension by setting the bands too high but you live you learn.

ThomasG
01-16-2010, 09:48 AM
Hey everyone link to my new journal!

http://www.wannabebig.com/forums/showthread.php?p=2277078&posted=1#post2277078