Tom183's Journal

[tom183]

Alright, I figured it's about time I started a journal on here.

Stats:

24 (25 this month)
6'2
100kg (220lbs)
14% BF (estimate)

http://i200.photobucket.com/albums/aa33/tom183/Tom.jpg

Current routine:

Day 1

Squat
Dips
Front Squat
Skull Crushers

Day 2

Bench Press
Bent Over Row
Incline Dumbell Press
Single Arm Row

Day 3

Chin-ups
OHP
Curls
Lateral raises
Deadlift

This routine has been working well and i dont see it changing in the near future.

Currently bulking. Hoping to get to 238lb as lean as possible then re-evaluate. I've been to 230/231 twice before but was unhappy with my bodyfat percentage both times so this time I'm determined to do it slower and more carefully.

[tom183]

12/03/11
221.3lbs

Bench Press

132x8
176x8
254x8
254x8

Bent Over Row

138x8
276x8
276x8

Incline Dumbell Press (~30 degrees)

84x14

Single Arm Row

138x16 (my weak side has overtaken my strong side on these)

[tom183]

14/03/2011
221.7 lbs

Chin-ups

BW+26x9
BW+26x8

Standing OHP

88x6
176x6
176x6

Barbell Curl

110x10

Lateral Raise

19x17

Deadlift

220x5
309x3
364x1
441x3

[tom183]

16/03/2011
222.7 lbs

Squat

143x8
215x8
292x8
292x8

Dips

BWx5
BWx5
BW+92x8
BW+92x8

Front Squat

193x12

Skull Crushers (Straight bar, thumbless grip)

77x11

[Coke]

You have great potentiality with that size base to work with, good luck reaching your goals.

[tom183]

^--Thanks CoCoa.

[tom183]

9 holes of golf today. Didn't do any favours for my glute and quad doms but good for some light cardio.

[GazzyG]

I have to say, you look lean for someone so big! Nice work and really strong lifts, mate.

[tom183]

^--Cheers GazzyG. It still somewhat catches me by surprise when I get called big. I was a skinny kid all through high school and even into my early 20's.

[tom183]

18/03/11
224.6 lbs

Bench Press

132x8
176x6
254x9
254x8 (would've attempted a 9th if I had a spotter)

Bent Over Row

138x8
276x9
276x8

Incline Dumbell Press

87x14

Single Arm Row

143x14

[tom183]

20/03/2011
223.1 lbs

Chin-ups

BWx3
BWx3
BW+26x9
BW+26x9

Standing OHP

94x5
182x4 (Should have got 5 but missed my groove on the 3rd rep which cost me)
182x5

Barbell Curl

110x11

L Lateral Raise

21x20

Deadlift

220x5
309x3
364x1
446x3

[tom183]

22/03/11
224.8 lbs

Squat

143x8
215x5
292x9
292x9

Dips

BWx5
BWx5
BW+93x8
BW+93x8

Front Squat

198x11

Skull Crushers (straight bar, thumbless grip)

77x11

[tom183]

24/03/11
224.6 lbs

Bench Press

132x8
182x5
259x8
259x6 (failed on 7th)

Bent Over Row

138x8
276x9
276x9

Incline Dumbell Press (~30 degrees)

87x13

Single Arm Row

143x15


Unhappy with my pressing today but I can't say I expected much better as I had only given myself half the amount of time to recover from dips that I normally do. Unfortunately commitments over the weekend left me with no other option.

[tom183]

28/03/2011
224.1 lbs

Chin-ups

BWx3
BWx3
BW+29x8
BW+29x8

Standing OHP

94x5
182x5
182x5

Barbell Curl

110x11

L Lateral Raise

26x17

Deadlift

226x5
314x3
369x1
452x3

[tom183]

30/03/11
224.8 lbs

Squat

149x8
220x5
298x8
298x7

Dips

BWx5
BWx5
BW+94x8
BW+94x6

Front Squat

198x12

Skull Crushers (straight bar, thumbless grip)

77x12

[bloodybob]

You are moving some big ass weights in here, Tom, keep it up!

And thanks for keeping an eye on my journal, lol

[tom183]

^--Cheers mate. No worries.

[GazzyG]

Nice work mate - that's a lot of squat reps at 298! What's that in kg, 125?

[tom183]

^--Cheers GazzyG. 298lbs is 135kg.

[Coke]

Nice job throughout man.

[GazzyG]

^--Cheers GazzyG. 298lbs is 135kg.

Ah yes, sorry, couldnae be arsed to work it out lol.

That's some heavy squats for lots of reps mate, good stuff.

[tom183]

Nice job throughout man.

Thanks CoCoa.


That's some heavy squats for lots of reps mate, good stuff.

Cheers mate.

[tom183]

02/04/11
225.0 lbs

Bench Press

132x8
187x5
259x7
259x6

Bent Over Row

143x8
281x8
281x8

Incline Dumbell Press (~30 degrees)

87x13

Single Arm Row

149x14


Again unhappy with my pressing. No reason I can put my finger on this time. Just one of those workouts perhaps.

[tom183]

04/04/2011
224.7 lbs

Chin-ups

BWx3
BWx3
BW+29x9
BW+29x8

Standing OHP

94x5
182x5
182x5

Barbell Curl

110x12

L Lateral Raise

26x20

Deadlift

226x5
320x3
375x1
457x3

[tom183]

06/04/11
224.9 lbs

Squat

149x8
220x5
298x9
298x8

Dips

BWx5
BWx5
BW+94x8
BW+94x7

Front Squat

204x10

Skull Crushers (straight bar, thumbless grip)

83x9

[tom183]

09/04/11
224.0 lbs

Bench Press

132x8
187x5
259x8
259x8

Bent Over Row

143x8
281x9
281x9

Incline Dumbell Press (~30 degrees)

87x14

Single Arm Row

149x15

[GazzyG]

Good benching and rowing mate!

[tom183]

^--Thanks GazzyG.

[tom183]

12/04/2011
223.9 lbs

Chin-ups

BWx3
BWx3
BW+29x9
BW+29x8

Standing OHP

94x6
182x5
182x5

Barbell Curl

116x8

L Lateral Raise

32x16

Deadlift

231x5
320x3
380x1
463x2

[tom183]

15/04/11
224.9 lbs

Squat

149x8
220x5
303x6
303x4

Dips

BWx5
BWx5
BW+94x8
BW+94x8

Front Squat

204x10

Skull Crushers (straight bar, thumbless grip)

83x10

[m_langlois01]

Nice dips and chin-ups for someone your size. I can barely pull-up myself 10x BW and I'm a lightweight.

[Coke]

Gonna be making a huge impact at this rate, stay on it bro.

[tom183]

Nice dips and chin-ups for someone your size. I can barely pull-up myself 10x BW and I'm a lightweight.

Thanks mate.


Gonna be making a huge impact at this rate, stay on it bro.

Cheers CoCoa.

[tom183]

18/04/11
224.0 lbs

Bench Press

132x8
193x5
259x8 (would've attempted a 9th if I had a spotter)
259x8

Bent Over Row

143x8
287x8
287x8

Incline Dumbell Press (~30 degrees)

87x14

Single Arm Row

154x13

[tom183]

21/04/2011
223.8 lbs

Chin-ups

BWx3
BWx3
BW+29x9
BW+29x9

Standing OHP

94x6
182x5 (failed on 6th)
182x5

Barbell Curl

116x9

L Lateral Raise

32x17

Deadlift

231x5
320x3
380x1
468x2

[tom183]

23/04/11
224.6 lbs

Squat

149x8
220x5
303x6
303x5

Dips

BWx5
BWx5
BW+96x7
BW+96x7

[GazzyG]

Impressive lifts allround mate. You said you used to be the 'thin guy' - now you're squatting 300+ and DLing nearly 500 haha.

Not so little anymore lol.

[tom183]

Thanks GazzyG. Times like this I wish I had a decent photo from back then but yep, 69kg (152 lbs) at 6'2 when I finished high school.

[Coke]

Efforts are nice man, you like mixing it up.

[tom183]

^--Cheers mate.

[tom183]

Currently battling a cold. No weights until I'm feeling 100%. Hopefully back to it tomorrow.

[tom183]

29/04/11
222.9 lbs

Bench Press

132x8
198x5
265x4
265x3

Bent Over Row

143x8
287x6
287x6


Poor numbers but it's been 11 days since my last bench workout, I've been battling a cold and am still not 100%.

[Coke]

Good deal mate, doing what you can to stay on track.

[tom183]

^-For sure. I realize I contradicted my own post where I said I wouldn't train till I was feeling 100% but I didn't care, I had to do something, lol.

[tom183]

01/05/2011
220.9 lbs

Chin-ups

BWx3
BWx3
BW+31x9
BW+31x8

Standing OHP

94x6
182x5
182x5

Barbell Curl

116x10

L Lateral Raise

32x19

Deadlift

237x5
320x3
380x1
474x1

OHP has stalled. Swapping to a seated dumbell press from next week.

[tom183]

03/05/11
222.9 lbs

Squat

149x8
220x5
303x7
303x5

Dips

BWx5
BWx5
BW+94x8
BW+94x7

Front Squat

204x11

Skull Crushers (straight bar, thumbless grip)

83x9

[Coke]

Fine training for both days Tom.

[bloodshoteyes]

Are you doing your OHP at varying heights? Or just full range?

[tom183]

Fine training for both days Tom.

Thanks CoCoa. I've surprised myself actually. I was expecting poor numbers for a few sessions after being sick but these last two training sessions have felt really good. Perhaps I should take a break from training more often, lol.


Are you doing your OHP at varying heights? Or just full range?

Full range. Touch the collar bone and up to a full lock-out for every rep.

[bloodshoteyes]

I would stop the OHP for a bit... do incline bench as a secondary bar movement. And leave the inclined dumbbell movement out if you do this...

[tom183]

^--Thanks for the advice. Incline barbell press is definitely in my mind as an alternative when my incline dumbell press stalls.

[tom183]

06/05/11
223.3 lbs

Bench Press

132x8
198x5
265x5
265x5

Bent Over Row

143x8
287x9
287x9

Incline Dumbell Press (~30 degrees)

93x10

Single Arm Row

154x15

[Coke]

Solid work for the chest and back.

[NickAus]

Nice barbell rows!!

[tom183]

Solid work for the chest and back.


Nice barbell rows!!

Thanks guys.

[tom183]

08/05/2011
222.2 lbs

Chin-ups

BWx3
BWx3
BW+33x8
BW+33x8

Seated Dumbell OHP

37x8
76x9
76x8

Barbell Curl

116x11

L Lateral Raise

32x21

Deadlift

237x5
320x3
380x1
474x2

[Coke]

Training is looking solid Tom.

[tom183]

^--Thanks CoCoa

[tom183]

10/05/2011
223.3 lbs

Progress Pic

http://i200.photobucket.com/albums/aa33/tom183/tommay10th.jpg

[GazzyG]

Have to say, you're looking a bit of a beast, mate.

[tom183]

11/05/11
222.9 lbs

Squat

154x8
220x5
303x7
303x6

Dips

BWx5
BWx5
BW+94x8
BW+94x8

Front Squat

204x12

Skull Crushers (straight bar, thumbless grip)

83x9

[tom183]

Have to say, you're looking a bit of a beast, mate.

Thanks man.

[Off Road]

Looky here...I found your journal.
Good stuff going on in here.

[tom183]

Thanks Off Road.

[Coke]

Good job with it all, making steady improvements.

[tom183]

Thanks for the continued support CoCoa.

[tom183]

14/05/11
223.1 lbs

Bench Press

132x8
198x5
265x6
265x5

Bent Over Row

149x8
292x8
292x8

Incline Dumbell Press (~30 degrees)

93x11

Single Arm Row

160x12

[GazzyG]

Very strong lifts all round, mate!

Those single-armed 160lb rows are massive!

[Off Road]

Big bench and HUGE rowing.
I am going to have to step up my db rows next week.

[Coke]

Session is looking tight guy.

[tom183]

Very strong lifts all round, mate!

Those single-armed 160lb rows are massive!

Thanks GazzyG.


Big bench and HUGE rowing.
I am going to have to step up my db rows next week.

Cheers Off Road.


Session is looking tight guy.

Thanks CoCoa.

[tom183]

17/05/2011
223.2lbs

Chin-ups

BWx3
BWx3
BW+35x8
BW+35x7

Seated Dumbell OHP

43x8
82x8
82x7

Barbell Curl

116x11

L Lateral Raise

37x14

Deadlift

237x5
320x3
380x1
480x1

[Off Road]

Some real solid lifting on everything. Great session.

[Coke]

Good effort from beginning to end mate.

[NickAus]

Looking solid!!

[GazzyG]

Yup! Big everything that session!

[tom183]

Some real solid lifting on everything. Great session.


Good effort from beginning to end mate.


Looking solid!!


Yup! Big everything that session!

Thanks guys. Much appreciated.

[tom183]

20/05/11
223.0 lbs

Squat

154x8
220x5
303x7
303x7

Dips

BWx5
BWx5
BW+95x7
BW+95x7

Front Squat

209x10

Skull Crushers (straight bar, thumbless grip)

83x9

[Off Road]

Those dips are awesome.

[tom183]

^--Cheers Off Road. Just been microloading them by 0.5kg (1.1 lbs) whenever I can. BW+100 lbs for 8 reps is a milestone that I'm definitely looking forward to.

[Coke]

Really nice workout Tom.

[hug dog]

Wow those dips look killer. Nice work out.

[tom183]

Thanks CoCoa and hug dog.

[tom183]

23/05/11
222.4 lbs

Bench Press

132x8
198x5
265x5
265x5

Bent Over Row

149x8
298x7
298x7

Incline Dumbell Press (~30 degrees)

93x12

Single Arm Row

160x15

[Off Road]

Strong benching

[hug dog]

I am still so impressed with those bent over rows! Your Rows are almost as much as your squats!

[Coke]

Doing very well, surely you are able to go past the 265 bench mark now - props on the overall training.

[bloodybob]

Those rows are pretty preposterous, Tom.
Beastly!

[tom183]

Strong benching

Thanks Off Road. 93's for 12 reps was actually an unexpected PR for my incline press.


I am still so impressed with those bent over rows! Your Rows are almost as much as your squats!

Cheers hug dog. I'm not really sure whether I should be proud of my rows or ashamed of my squats, lol. Ashamed of my squats I think :(


Doing very well, surely you are able to go past the 265 bench mark now - props on the overall training.

Thanks CoCoa. Definitely hoping to move past 265 very soon.


Those rows are pretty preposterous, Tom.
Beastly!

Thanks bloodybob.

[NickAus]

Moving along very well!!

[tom183]

Thanks Nick.

[tom183]

26/05/2011
223.3lbs

Chin-ups

BWx3
BWx3
BW+35x8
BW+35x8

Seated Dumbell OHP

43x8
82x8
82x8

Barbell Curl

116x12

L Lateral Raise

37x15

Deadlift

243x5
325x3
391x1
485x1

[Off Road]

Impressive weight with everything, especially those chins.

[Coke]

Looks pretty good, nice range of movements.

[NickAus]

Deadlift looks ready for a PR.............stop fucking around and load 500 :)

You will pull it.

[tom183]

Impressive weight with everything, especially those chins.


Looks pretty good, nice range of movements.

Thanks Off Road and CoCoa.


Deadlift looks ready for a PR.............stop fucking around and load 500

You will pull it.

Cheers Nick. 500 is a milestone that I'm definitely looking forward to. Hopefully not too far away.

[tom183]

30/05/11
222.9 lbs

Squat

154x8
220x5
303x8
303x8

Dips

BWx5
BWx5
BW+95x8
BW+95x7

Front Squat

209x11

Skull Crushers (straight bar, thumbless grip)

83x10

[NickAus]

Yeah youll hit it soon!!

Nice squat work.........sore legs I bet.

[tom183]

Thanks Nick. DOMS will be there tomorrow morning no doubt.

[NickAus]

Whats DOMS? Don't get that as a powerlifter :)

[Coke]

Session is ace Tom.

[hug dog]

and Front squats after regular squats. You are just asking for DOMS. NIce workout.

[tom183]

Whats DOMS? Don't get that as a powerlifter

Lol. Perhaps it's time to re-evaluate my goals.


Session is ace Tom.

Thanks CoCoa.


and Front squats after regular squats. You are just asking for DOMS. NIce workout.

Thanks hug dog. I asked for it and I certainly got it.

[tom183]

02/06/11
222.8 lbs

Bench Press

132x8
198x5
265x4
265x4

Bent Over Row

149x8
298x8
298x8

Incline Dumbell Press (~30 degrees)

98x9

Single Arm Row

165x13

Push-ups

BWx57 (just felt like doing something extra for the chest after some disappointing bench pressing)



Very disappointed with my bench press tonight. Thinking of switching to dumbells if I bench poorly again next session.

[bloodshoteyes]

Tom, try doing some closed grip bench pressing. I would also throw in some forearm work, even some hammer curls can help with a bench problem. Where off the chest are you missing? Maybe try using some boards to work certain ranges as well.

As others have said, rows are super strong!

[Off Road]

Strong rowing.

[Coke]

Stay patient on the bench, good idea on the dumbbells though and you can always stay with what you are doing with the straight bar, just do more sets & reps with lighter weight.

[tom183]

Tom, try doing some closed grip bench pressing. I would also throw in some forearm work, even some hammer curls can help with a bench problem. Where off the chest are you missing? Maybe try using some boards to work certain ranges as well.

As others have said, rows are super strong!

Thanks for the advice. I'm fairly certain that my triceps are the weak link. If I fail I fail between a third and half way to lockout. Close grip bench is a movement that has never felt good for my shoulders and boards aren't an option as I train alone. Pin presses are an option I suppose. To be honest though I think I just need a change. I have been barbell bench pressing for over 2 years now.


Strong rowing.

Thanks Off Road.


Stay patient on the bench, good idea on the dumbbells though and you can always stay with what you are doing with the straight bar, just do more sets & reps with lighter weight.

Thanks CoCoa. Heavy dumbell work followed by higher rep barbell work is most certainly an option.

[HJP]

Looking nice with the pressing and pulling there!! Solid stuff

[GazzyG]

Doing really well bud!

[NickAus]

With your rowing your deadlift is set to shoot right up!!

550 this year mate!!

[tom183]

Looking nice with the pressing and pulling there!! Solid stuff

Cheers HJP


Doing really well bud!

Thanks GazzyG


With your rowing your deadlift is set to shoot right up!!

550 this year mate!!

65 pounds in 30 weeks. Doable!!

[NickAus]

Very hard but if this was easy everyone would be strong lol.

Keeping my eye on your numbers!

[tom183]

Very hard but if this was easy everyone would be strong lol.

Keeping my eye on your numbers!

Thanks Nick. I wish I had started this journal years ago. It's definitely motivating with so many experienced guys like yourself posting.

[tom183]

05/06/2011
222.9 lbs

Chin-ups

BWx3
BWx3
BW+39x8
BW+39x7

Seated Dumbell OHP

43x8
87x7
87x7

Barbell Curl

121x9

L Lateral Raise

37x16

Deadlift

243x5
325x3
391x1
491x1 (ugly but got it up)

[Coke]

Like what I'm seeing, especially with those deads.

[Off Road]

Strong Deadlift Tom.

[hug dog]

Wow, nice way to finish the deads.

[bloodybob]

At the risk of sounding like that guy.... those are some strong curls!!

[HJP]

Nice session! Big deads to finish man!!

[tom183]

Thanks CoCoa, Off Road, hug dog, bloodybob and HJP. Much appreciated guys.

[tom183]

08/06/11
222.4 lbs

Squat

154x8
231x5
309x5
309x4

Dips

BWx5
BWx5
BW+97x8 (video below)
BW+97x8

Front Squat

209x7
209x10

The plan was one set of 12 but I had to stop after 7 because of a pain in my right knee. I didn't feel like I had done enough though and it didn't feel too serious so I threw on a knee sleeve and got 10 more out.

Skull Crushers (straight bar, thumbless grip)

83x10

[tom183]

avggInacS84

[Off Road]

Damn-it...you smoked those dips and beat me by 2 reps...great lift.

[hug dog]

YIKES, those dips looks easy as well. Keep that up and your bench should shoot up like crazy.

[Coke]

Good job with those dips, especially with tons of weight added.

[HJP]

Wow those dips looked like you may have been able to smash put another couple!! Awesome efforts!!

Hope the knee hasn't given you anymore grief!

[tom183]

Damn-it...you smoked those dips and beat me by 2 reps...great lift.

Thanks Off Road. Now if I could only get my squat in the vicinity of yours.


YIKES, those dips looks easy as well. Keep that up and your bench should shoot up like crazy.

Cheers hug dog.


Good job with those dips, especially with tons of weight added.

Thanks CoCoa.


Wow those dips looked like you may have been able to smash put another couple!! Awesome efforts!!

Hope the knee hasn't given you anymore grief!

Thanks HJP. After re-watching that video they look easier than they felt on the night. 8 was definitely all I had in me though. The knee is fine - it was just a 'click'. As soon as I racked the weight and gave it a bit of a rub it felt fine.

[tom183]

11/06/11
222.8 lbs

Bench Press

132x8
160x6
198x5
265x5
265x4

Bent Over Row

149x8
220x5
303x7
303x7

Incline Dumbell Press (~30 degrees)

98x10

Single Arm Row

165x15

Benching was better tonight but still not good enough. Dumbell bench press from next week.

[HJP]

Still a solid bench!!

I like the pressing and rowing together!

[NickAus]

Good upper day!!

[Off Road]

Good session. Everything looks strong.

[Coke]

I like the pressing and rowing together!

Same here.

Another fine effort Tom.

[tom183]

Thanks HJP, Nick, Off Road and CoCoa.

[tom183]

14/06/2011
223.1 lbs

Chin-ups

BWx3
BWx3
BW+39x8
BW+39x8

Seated Dumbell OHP

43x8
87x8
87x7

Barbell Curl

121x9

L Lateral Raise

37x17

Deadlift

243x5
325x3
397x1
491x1

[Off Road]

Like that deadlift tom.

[Coke]

Looks pretty good man.

[HJP]

Solid session especially finishing with those heavy deads!! Thats your dead PB a?

[NickAus]

Great pull!!

PR?

[tom183]

Like that deadlift tom.

Thanks Off Road.


Looks pretty good man.

Cheers CoCoa.


Solid session especially finishing with those heavy deads!! Thats your dead PB a?


Great pull!!

PR?

Thanks HJP and Nick. Yeh, as good as a PR. I've pulled it once before but this time it was faster and my form was better.

[hug dog]

Wow a 100 lb jump from the pull before! Very nice.

[tom183]

Thanks hug dog.

[KIBBLES N BITS]

Finally found this journal! I was looking for a few times and always got distracted one way or another. Bookmarked now so no more excuses lol.

Awesome pressing and pulling man, you're one strong guy for sure. Really liking the rows, 300+ is no joke...

[GazzyG]

That's some big deadlifting, great stuff!

[NickAus]

500 is sooooooooooo close you can smell it!!

[tom183]

Finally found this journal! I was looking for a few times and always got distracted one way or another. Bookmarked now so no more excuses lol.

Awesome pressing and pulling man, you're one strong guy for sure. Really liking the rows, 300+ is no joke...

Cheers Kibbles. Much appreciated man.


That's some big deadlifting, great stuff!

Thanks GazzyG.


500 is sooooooooooo close you can smell it!!

I know! 491 the other night felt surprisingly good so hopefully it's not far away.

[tom183]

17/06/11
222.4 lbs

Squat

154x8
231x5
309x6
309x5

Dips

BWx5
BWx5
BW+98x8
BW+98x7

Front Squat

209x12

Skull Crushers (straight bar, thumbless grip)

83x10

[Off Road]

Yu're a beast with those dips.

[GazzyG]

Aye, monstrous dips there.

[Coke]

Those dips are indeed killer, nice workout.

[HJP]

Mate!!! Huge Dips!!!

[NickAus]

Solid squat and dip day!!

[tom183]

Off Road, GazzyG, CoCoa, HJP and Nick. Thanks for the continued support guys.


20/06/11
222.8 lbs

Dumbell Bench Press

54x8
76x5
110x5
110x5

Bent Over Row

149x8
220x5
303x8
303x7

Incline Dumbell Press (~30 degrees)

98x9

Single Arm Row

171x12 (video below)

Push ups

BWx61

[tom183]

uCcBE-QoVM4

[bloodybob]

Very strong session.
How'd you like the DB press?

[HJP]

Huge rows!! What's your push up record?

[Coke]

Sexy vid kid, lol...more seriously though, like the guitar playing vids too, hope you are still with that.

[tom183]

Very strong session.
How'd you like the DB press?

Thanks bloodybob. DB bench press felt good for a change. Was hoping for a couple more reps than I got though.


Huge rows!! What's your push up record?

Cheers HJP. 87 is the most I can ever remember getting in one go. That was ages ago and I weighed 78kg (172 lbs) if I recall correctly.


Sexy vid kid, lol...more seriously though, like the guitar playing vids too, hope you are still with that.

Lol, thanks CoCoa. Yep, still playing. Probably not as much as I should, I'm probably no better than I was in those videos which kinda sucks since they're over a year old. I still play enough to maintain about that level though.

[Off Road]

87 pushups???
That's insane!!!

[tom183]

23/06/2011
223.3 lbs

Chin-ups

BWx3
BWx3
BW+40x7
BW+40x7

Seated Dumbell OHP

43x8
87x8
87x8

Barbell Curl

121x8

L Lateral Raise

37x18

Deadlift

248x5
330x3
402x1
496x1

[Off Road]

Strong pulling with the deads and the chins.

[GazzyG]

Very strong session!

[bloodshoteyes]

Tom do you always do the rows without letting the DB touch the floor? Do you find that more effective than letting it rest on the floor and lift?

[bloodybob]

Sexy vid kid, lol...more seriously though, like the guitar playing vids too, hope you are still with that.

Whoa... I dig as well. Ever listen to Ralph Towner? Definitely my favorite acoustic player at the moment.
http://www.youtube.com/watch?v=38k2W5UFyjM&feature=related
He's the dude in the middle, and also wrote the song...

But I guess this isn't a music forum.
So, nice lifting!

[Coke]

Moving good weight dude.

[NickAus]

Put 500 on that damn bar!!!!!!!!!!!!!!

Cant wait for you to pull 500..........with your BB rows I cant believe your not at 550+.

[tom183]

87 pushups???
That's insane!!!

Thanks Off Road. Being skinny had an advantage or two I suppose but I can't say I ever want to go back there, lol.


Strong pulling with the deads and the chins.


Very strong session!

Thanks Off Road and GazzyG.


Tom do you always do the rows without letting the DB touch the floor? Do you find that more effective than letting it rest on the floor and lift?

To be honest I've never experimented with re-setting the weight between each rep. It's not something I'd be against though. The latest article on here has certainly made me think.


Whoa... I dig as well. Ever listen to Ralph Towner? Definitely my favorite acoustic player at the moment.
http://www.youtube.com/watch?v=38k2W...eature=related
He's the dude in the middle, and also wrote the song...

But I guess this isn't a music forum.
So, nice lifting!

Thanks bloodybob. I've actually never heard of him which is surprising since he's clearly world class and I'm a pretty regular contributor on a couple of acoustic guitar forums but can't recall him being mentioned. Anyway, thanks for sharing.


Moving good weight dude.

Cheers CoCoa.


Put 500 on that damn bar!!!!!!!!!!!!!!

Cant wait for you to pull 500..........with your BB rows I cant believe your not at 550+.

Patience Nick, lol. I may go for it next session if I'm feeling it. If not I definitely want it the one after.

[tom183]

26/06/11
223.0 lbs

Squat

154x8
231x5
309x6
309x6

Dips

BWx5
BWx5
BW+98x8
BW+98x7 (failed on 8th - so close)

Front Squat

215x9

Skull Crushers (straight bar, thumbless grip)

83x12

Standing single leg calf raise (from a 5 inch block)

BW+88x10

[HJP]

Good Squats and heavy ass dips!! Solid work. Do you compete in PL or BB at all?

[bloodshoteyes]

Nice volume on the squats!! Good work.

[Off Road]

Heavy squats and dips...you can't beat that combination.

[NickAus]

Some solid numbers on all movements there!!

Might do some single leg calves next week holding a DB.

[Coke]

Stepping to it time and again Tom.

[tom183]

Good Squats and heavy ass dips!! Solid work. Do you compete in PL or BB at all?

Thanks HJP. No, I don't compete and haven't ever really thought seriously about doing so. My aspirations would lie with body building over power lifting if I ever did though.


Nice volume on the squats!! Good work.

Thanks bloodshoteyes.


Heavy squats and dips...you can't beat that combination.

Cheers Off Road.


Some solid numbers on all movements there!!

Might do some single leg calves next week holding a DB.

Thanks Nick. Yeh, holding a dumbell is how I like to do them. They felt really good after neglecting them (or any other direct calf work) for over 6 months.


Stepping to it time and again Tom.

Thanks CoCoa. Consistency trumps all.

[tom183]

29/06/11
223.4 lbs

Dumbell Bench Press

55x8
83x5
110x6
110x5

Bent Over Row

149x8
220x5
303x8
303x8

Incline Dumbell Press (~30 degrees)

98x9

Single Arm Row

171x13

Bridge

BW+44 for 1 minute

[Off Road]

Strong session.

[hug dog]

300lb Rows! Crazy stuff. Nice job. 110Lb dumbell presses is tough as well. I hate picking them up and getting them in place.

[Coke]

You are cleverly handling the sessions, can't go wrong with that.

[HJP]

Fair enough with the competing man. If you ever did do the BB I am sure you would do well!!

Another solid session! Huge DB pressing and BB rowing

[NickAus]

Yeah strong work in here!!

Your on the way to big numbers now I can see!!

[tom183]

Strong session.


300lb Rows! Crazy stuff. Nice job. 110Lb dumbell presses is tough as well. I hate picking them up and getting them in place.


You are cleverly handling the sessions, can't go wrong with that.


Fair enough with the competing man. If you ever did do the BB I am sure you would do well!!

Another solid session! Huge DB pressing and BB rowing


Yeah strong work in here!!

Your on the way to big numbers now I can see!!

Thanks Off Road, hug dog, CoCoa, HJP and NickAus.

[tom183]

02/07/2011
223.1 lbs

Chin-ups

BWx3
BWx3
BW+40x8
BW+40x7

Seated Dumbell OHP

43x8
54x5
93x5
93x5

Seated Dumbell Curl

49x10

L Lateral Raise

37x19

Deadlift

248x5
330x3
402x1
502xfail
502xfail
502x1




Used straps to help my grip with chin ups for the first time tonight. Felt good, might keep doing it.

DB OHP's are getting hard. I feel like I use at least a reps worth of energy just getting the dumbells up to my shoulders. I think I might video my set up next time to see if you guys can give any tips.

502x1 deadlift was ugly as fuck but I got it up. Yeh buddy.

[Coke]

Totally appreciate your relentlessness on the deads, finally nailed 502 after a few tries.

[HJP]

Third time nailed it!! Awesome!!!

[Off Road]

Wow, true effort right there. Didn't quit until you pulled it. Awesome!!!

[hug dog]

moving some big weight. 90 lb db for over head press is impressive. Finally getting that 500 dead has to feel great.

[GazzyG]

Nice work Tom. Great work on the DLing and epic chins too.

[NickAus]

502!!!!!!!!!!!!!!!!!!!!!!!!!!!

[tom183]

Totally appreciate your relentlessness on the deads, finally nailed 502 after a few tries.


Third time nailed it!! Awesome!!!


Wow, true effort right there. Didn't quit until you pulled it. Awesome!!!


moving some big weight. 90 lb db for over head press is impressive. Finally getting that 500 dead has to feel great.


Nice work Tom. Great work on the DLing and epic chins too.


502!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thanks CoCoa, HJP, Off Road, hug dog, GazzyG and NickAus.

A 500 pull is a milestone I've been wanting as much, if not more than any other for a while. First time I've really struggled to lock out a deadlift, usually if I can get it off the ground I'm good but this was a battle all the way up.

[tom183]

05/07/11
223.6 lbs

Squat

154x8
231x5
309x7
309x6

Dips

BWx5
BWx5
BW+99x8
BW+99x6

Front Squat

215x11

Skull Crushers (straight bar, thumbless grip)

88x7

Standing single leg calf raise (from a 5 inch block)

BW+88x11





Progress Pic

http://i200.photobucket.com/albums/aa33/tom183/tomjuly5th.jpg

[Coke]

Good for you Tom, should be well pleased with your progress to date.

[Off Road]

Kicking butt Tom.

[HJP]

Awesome Squats an dips!! Solid as!!

Big Shoulders in the pic too man

[NickAus]

Good to see the NSW jumper!!!!!

[KIBBLES N BITS]

Huge pulling session Tom! Awesome work hitting the 502 on the third attempt, it takes a lot to keep trying to pull. Picture looks great as well, shoulders and arms looking very thick. Good stuff all around.

[tom183]

Good for you Tom, should be well pleased with your progress to date.


Kicking butt Tom.


Awesome Squats an dips!! Solid as!!

Big Shoulders in the pic too man


Huge pulling session Tom! Awesome work hitting the 502 on the third attempt, it takes a lot to keep trying to pull. Picture looks great as well, shoulders and arms looking very thick. Good stuff all around.

Thanks CoCoa, Off Road, HJP and Kibbles n Bits.


Good to see the NSW jumper!!!!!

Of course. Gutted about Wednesday night though.

[tom183]

08/07/11
222.9 lbs

Dumbell Bench Press

55x8
77x5
110x4


Abandoned this workout. It was just too cold to train at 10:00 at night and I couldn't get focused.

[tom183]

09/07/11
222.9 lbs

Dumbell Bench Press

49x8
77x5
110x6
110x5 (failed on 6th)

Bent Over Row

149x8
220x5
303x8
303x8

Incline Dumbell Press (~30 degrees)

98x10

Single Arm Row

171x14

Bridge

BW+46 for 1 minute

[Coke]

Just the opposite here, very hot summer weather going on in the states. Nice deal with those lifts.

[Off Road]

Not sure what's worse, cold gym or hot gym.
Nice job with the different lifts you did.

[HJP]

Huge DB press! Must look crazy with DB's that big.

Crazy row strength too mate

[NickAus]

Good work Tom!!

[tom183]

Just the opposite here, very hot summer weather going on in the states. Nice deal with those lifts.

Thanks CoCoa. I'd kill for some warm weather, lol.


Not sure what's worse, cold gym or hot gym.
Nice job with the different lifts you did.

Thanks Off Road. Cold gym is worse for me personally. I can handle the heat much better.


Huge DB press! Must look crazy with DB's that big.

Crazy row strength too mate

Thanks HJP.


Good work Tom!!

Thanks Nick.

[tom183]

13/07/2011
222.8 lbs

Chin-ups

BWx3
BWx3
BW+40x8
BW+40x8

Seated Dumbell OHP

49x8
55x5
93x4
93x5

Seated Dumbell Curl

49x11

L Lateral Raise

37x16

Deadlift

248x5
330x3
402x1
502xfail

Disappointed to fail at 502. Would have had another go and hopefully nailed it but I was out of time. On a positive note, chins felt good today.

[NickAus]

Too big a jump?

[tom183]

Too big a jump?

Maybe. I got it (albeit on the third attempt) with those warm-ups last week though. What do you think? Would another warm up at about 450 have been beneficial?

[HJP]

I think a 450 would have been beneficial! 100lbs is quite a bit!!

Big chins too!

[Off Road]

Good session none-the-less. I agree with the others, 100 lbs is a big jump. Also, deadlifting last probably doesn't help much either. But still, great session.

[Coke]

Nice try with the 502, one or two more sets in between could have meant a cinch for you.

[tom183]

I think a 450 would have been beneficial! 100lbs is quite a bit!!

Big chins too!


Good session none-the-less. I agree with the others, 100 lbs is a big jump. Also, deadlifting last probably doesn't help much either. But still, great session.


Nice try with the 502, one or two more sets in between could have meant a cinch for you.

Thanks Off Road, HJP and CoCoa. I think I'll definitely add another warm-up set or two next time.

[tom183]

15/07/11
223.0 lbs

Squat

154x8
231x5
309x7
309x6

Dips

BWx5
BWx5
BW+99x8
BW+99x8

Kept it to a minimum tonight. Got a fair bit going on at the moment and motivation and focus are pretty low.

[NickAus]

I would go 135 x 5, 225, 315, 405, 455, maybe 485 then 505 personally.

405, 455, 505 would be fine, I like to get used to the weight on the way up and work form.

80% then 100% is a huge jump.

[NickAus]

Nice squats and dips!!

[Off Road]

Squats and dips are a winner!

[HJP]

Can't go wrong going in an doing a major lower an upper movement. Props for getting in there an getting it done!

[Coke]

Good deal with the dips and squats combo.

[tom183]

I would go 135 x 5, 225, 315, 405, 455, maybe 485 then 505 personally.

405, 455, 505 would be fine, I like to get used to the weight on the way up and work form.

80% then 100% is a huge jump.

Thanks for the advice Nick.


Nice squats and dips!!


Squats and dips are a winner!


Can't go wrong going in an doing a major lower an upper movement. Props for getting in there an getting it done!


Good deal with the dips and squats combo.

Thanks Nick, Off Road, HJP and CoCoa.

[tom183]

19/07/11
223.9 lbs

Dumbell Bench Press

49x8
77x5
110x6
110x5

Bent Over Row

132x8
198x5
265x8
265x8

Incline Dumbell Press (~30 degrees)

98x10

Single Arm Row

138x12

Bridge

BW+49 for 1 minute


Trying something a little different with my rows; Less weight with slower (about 2 seconds up, 2 seconds down), stricter reps focusing on a tight squeeze at the top.

[Off Road]

Big Db Bench.
I've been doing the same thing with my rows. I dropped the weight way down and I'm working back up focussing on full range and slow reps (no body english).

[hug dog]

Less weight with Rows is still a lot of weight. I think it is a good idea to change it up a bit and focus on full range. Feels good doesn' t it.

[Coke]

Nice job Tom, taking care of business.

[HJP]

Solid as mate. I like what you have done with the rows. Will be a good change to make the muscle strain more. Awesome.

[tom183]

Big Db Bench.
I've been doing the same thing with my rows. I dropped the weight way down and I'm working back up focussing on full range and slow reps (no body english).

Thanks Off Road. Yeh, that's definitely what I'm trying to achieve. Training alone for the past couple of years with no spotter to keep me honest has allowed a bit too much 'english' into my rowing exercises.


Less weight with Rows is still a lot of weight. I think it is a good idea to change it up a bit and focus on full range. Feels good doesn' t it.

Thanks hug dog. Certainly does, the increased time under tension really hammered my core (obliques especially) and biceps as much, if not more, than my lats.


Nice job Tom, taking care of business.

Cheers CoCoa.


Solid as mate. I like what you have done with the rows. Will be a good change to make the muscle strain more. Awesome.

Thanks HJP.

[tom183]

Woke up with a really sore neck and left trap this morning. Must have slept crooked last night. Really hoping it clears up and doesn't affect my deadlifting tomorrow night.

On a positive note, based on advice given in a thread in the Bodybuildng and Weight training forum, I ordered some power hooks which arrived today. Really looking forward to using them for my dumbell pressing exercises.

[HJP]

Power hooks?

[NickAus]

Not just you brother!! I woke up with a fuct neck and a bad headache.

Hope your sorted now!!

[Off Road]

Ya, I hate the 'crick' in the neck. Luckily they are usually gone the next day.

[tom183]

Power hooks?

http://www.drkingtoday.com/?p=214

http://www.youtube.com/watch?v=LCiqT_d00ZM


Not just you brother!! I woke up with a fuct neck and a bad headache.

Hope your sorted now!!

Cheers Nick.


Ya, I hate the 'crick' in the neck. Luckily they are usually gone the next day.

Certainly hoping so.

[KIBBLES N BITS]

Very strong rowing Tom. I like the move to slower, more controlled reps for the rows. I know when I slow the movement down I can feel my back doing much more of the work.

[HJP]

They look like a good idea ay.

[NickAus]

i agree about the rowing.........135 can be very hard!

[Off Road]

Those hooks are COOL.

[tom183]

Very strong rowing Tom. I like the move to slower, more controlled reps for the rows. I know when I slow the movement down I can feel my back doing much more of the work.

Thanks K'n'B.


They look like a good idea ay.


Those hooks are COOL.

I didn't get to use them last night but hoping they work as they're supposed to. I'll let you guys know how they feel after my next pressing session. Do you have any experience with them Off Road?


i agree about the rowing.........135 can be very hard!

No kidding. I really wasn't expecting them to hammer my core as much as they did.

[tom183]

23/07/2011
222.8 lbs

Chin-ups

BWx3
BWx3
BW+41x7
BW+41x7

Seated Dumbell OHP

49x8
71x13
71x12

Seated Dumbell Curl

49x11



Kept my OHP light and called it quits early tonight because chin ups really aggravated my neck. The exercises which were to follow (lateral raises and deadlifts) could only have made things worse.

[Off Road]

Dang. Neck still bothering you?
Impressive chins anyways.

[Coke]

Good deal on the effort and working around the neck ordeal., hope that clears swiftly.

[tom183]

Dang. Neck still bothering you?
Impressive chins anyways.


Good deal on the effort and working around the neck ordeal., hope that clears swiftly.

Thanks Off Road and CoCoa. The neck was feeling fine until the 7th rep on my first set of chins. I've got a quiet weekend planned though so I'm confident it will be right for squats and dips on Monday.

[HJP]

Hope it comes right for the Squats mate! Rest up

[NickAus]

Smart thinking!!

[tom183]

Thanks HJP. Thanks Nick.

[tom183]

25/07/11
223.3 lbs

Squat

154x8
231x5
265x1
309x8
309x5

Dips

BWx5
BWx5
BW+100x7
BW+100x6

Front Squat

215x9

Skull Crushers (straight bar, thumbless grip)

88x7

Standing single leg calf raise (from a 5 inch block)

BW+88x12

[Off Road]

Very strong dips.

[Coke]

Liking the entire workout guy.

[HJP]

Strong workout. Great dips too mate!!

[bloodybob]

Heavy squats!

How's the neck?

[KIBBLES N BITS]

HUGE dips Tom! Also some big squatting in that workout. Hope the neck heals up quick man.

[tom183]

Very strong dips.


Liking the entire workout guy.


Strong workout. Great dips too mate!!


Heavy squats!

How's the neck?


HUGE dips Tom! Also some big squatting in that workout. Hope the neck heals up quick man.

Thanks Off Road, CoCoa, HJP, bloodybob and KIBBLES N BITS

The neck is fine but unfortunately a mild bout of food poisoning has set training back by a couple of days this week. Could probably train tonight if I had to but I think I'll wait until tomorrow when I'll (hopefully) be 100%.

[NickAus]

The dips sure are big!!

[Off Road]

Feel better.

[tom183]

The dips sure are big!!

Thanks Nick.


Feel better.

Thanks Off Road. Feeling fine now. There's a certain restaurant that won't be getting me back any time soon though.