TommyBoy's Log

[TommyBoy]

Very strong on everything. Those are extremely impressive rows and shrugs.
Thanks PL. I'm bringin' back the heavy accessory movements; gotta add mounds of mass to this physique.

Those are some awesome rows Tommy!
Thanks brotha.

[KevinStarke]

Strong squats man.

[TommyBoy]

Thanks Kev, although I didn't feel like they were very strong.

[TommyBoy]

Mon. Sept. 24/07 - DE BP

Didn't happen. I was sick as a bastard. I had absolutely no appetite since sunday night, but I have been force feeding myself in order to maintain strength. I f'n hope it works cuz it's crunch time right now. I should be good for training tonight, as I'm more drugged-up than a baseball player.

[Sidior]

Killer rows and squats. I hope all those drugs work!

[TommyBoy]

Killer rows and squats. I hope all those drugs work!
Thanks bro. Drugs better work, plus I'm shooting for roughly 4500-5000 calories a day right now. As the competition gets closer, I'll be eating every half hour.

[TommyBoy]

Tues. Sept. 25/07 - Lats/Upper Back

Shrugs
225x10
315x20x3sets

Machine Pulldowns
240x10x3sets

1 Arm DB Rows
140x0*

*Absolutely no energy left in me; could barely stand. Called it. Went to Arby's.

[Lones Green]

i'm seeing so many awesome things in here, eating every half hour sounds awesome. my friend that used to go to college here ate 10k cals a day, he got so strong, i want to try this. going to arbys after working out is prime, luckily there is one on my way home from the gym. that place easily takes 30 bucks from me a week, i usually eat 2 large roast beef sandwiches. they have something like 50g protein per sandwich.

[TommyBoy]

i'm seeing so many awesome things in here, eating every half hour sounds awesome. my friend that used to go to college here ate 10k cals a day, he got so strong, i want to try this. going to arbys after working out is prime, luckily there is one on my way home from the gym. that place easily takes 30 bucks from me a week, i usually eat 2 large roast beef sandwiches. they have something like 50g protein per sandwich.
Yeah, I'm gonna try to eat normal, only add a Met-Rx MRP to every meal. That'll definitely put me past 10k cals. I f'n love Arby's. It was a close call, because there was a Wendy's 1 block from the Arby's. But my stomach said "I'm thinkin' Arby's."

[Stumprrp]

haha i love you fellow garbage disposals!! ever hear of johnny rockets? best burger joint aside from wendies, if i get a break after second class im driving at least 110 to get there and satisfy my ass fat.

nice upper back work beast.

[TommyBoy]

haha i love you fellow garbage disposals!! ever hear of johnny rockets? best burger joint aside from wendies, if i get a break after second class im driving at least 110 to get there and satisfy my ass fat.

nice upper back work beast.
Thanks bro, although the workout was cut short due to lack of equilibrium. No johnny rockets in Canada. I'll have to settle for baconators.

[Chubrock]

I feel ya on the being sick. Woke up this morning and can't stop sneezing. How you feeling today?

[TommyBoy]

I feel ya on the being sick. Woke up this morning and can't stop sneezing. How you feeling today?
I feel like s**t today. My appetite is non-existant. I'm pumping in the MRP's and choking them down. I feel super nauseous. I'm gonna try and get some solid ME bench work done on thursday (because the competition is only 5 weeks away) and not worry too much about the assistance work, and then just lay low and eat like a SHW for the rest of the week.

[Lones Green]

johnny rockets is amazing. i had about 2000 calories in a couple hours today, i too feel a bit sick haha

[TommyBoy]

Wed. Sept. 26/07 - Legs

Didn't bother training, as I was too sick to train.

[TommyBoy]

Thurs. Sept. 27/07 - ME BP

Bench
worked up to 225x3

3board w/ doubled mini's
135x3
185x3
225x3
275x1
300x1
325x1

JM Press
205x5
230x5
255x5
280x5

Vbar Pushdowns w/ doubled mini band
80x15
100x15
120x12

1 Arm Laterals
50x12
60x12
70x12

Holy f**k, this was a great session. I woke up and could barely walk/move; went into the medicine cabinet and took 2 of everything, drank a pot of coffee, choked down some cheetos and a Met-Rx and I was good.

[Sidior]

Killer 3 boards! **** those JM presses are nasty too.

[TommyBoy]

Thanks bro.

[Chris Rodgers]

Thurs. Sept. 27/07 - ME BP


Holy f**k, this was a great session. I woke up and could barely walk/move; went into the medicine cabinet and took 2 of everything, drank a pot of coffee, choked down some cheetos and a Met-Rx and I was good.

LOL. That's what I'm talking about. A few more weeks of this and you'll be in a coma. Hopefully you get the meet done first. :strong:

[redFury]

Sick workout Tommy... plain sick.

[RedSpikeyThing]

great session tommy!


Holy f**k, this was a great session. I woke up and could barely walk/move; went into the medicine cabinet and took 2 of everything, drank a pot of coffee, choked down some cheetos and a Met-Rx and I was good.

Sounds like a hangover cure to me.

[KevinStarke]

Damn man killer lockout work, still don't know how you do such heavy JM's.

[TommyBoy]

LOL. That's what I'm talking about. A few more weeks of this and you'll be in a coma. Hopefully you get the meet done first. :strong:
Drugs and cheetos cure everything.

Sick workout Tommy... plain sick.
Thanks man.

great session tommy!


Sounds like a hangover cure to me.
Thanks bro, like I said: Drugs and cheetos cure everything.

Damn man killer lockout work, still don't know how you do such heavy JM's.
Uh, I didn't do any lockout work buddy....but thanks.

[KevinStarke]

Hah, well well in I think 3-board I think lockout.

[TommyBoy]

Hah, well well in I think 3-board I think lockout.
Lockout work is 5board, 6board, and rack lockouts.

[Bako Lifter]

Insane JMs Tommy. What the fuck are MetRXs?

[Stumprrp]

your a freak

[TommyBoy]

Insane JMs Tommy. What the fuck are MetRXs?
Are you serious??? Get with the program man!!!http://www.metrx.com/shop/parent.aspx?parentID=3&catID=1&xs=e8d891c2f4d54b11bae01892ffa1bb7a

How did you say fuck without getting censored??

Edit: AH HA!! Figured it out.

your a freak
No you are.

[Stumprrp]

i really dont know how your raw bench isnt like 450 with how crazy your assistance strength is.

[KevinStarke]

Well I cant physically use a 5 or 6 board ass face.

[TommyBoy]

i really dont know how your raw bench isnt like 450 with how crazy your assistance strength is.
Yeah, I've been wondering the same thing. I'm working on it.

Well I cant physically use a 5 or 6 board ass face.
Then I'm assuming you use a wide grip on most benching. I grip thumb's length from the smooth on regular bench, 2board, 3board, 4board, floor press, and reverse band. I use an index finger on the smooth on 5board, 6board, and rack lockouts. The only time I use a competition grip, is in competition.

[KevinStarke]

Unless I specify im going closer (i.e. Narrow or Close Grip) I use pinky's on the ring. When I go shirted I go ring finger ont he rings.

[Big o Boy]

Great stuff in here Tommy... you're definitely destined for glory or a casket.

I'm the same with my close-grippin'. Almost no comp. grip work for me anymore.

[TommyBoy]

Well I cant physically use a 5 or 6 board ass face.

Unless I specify im going closer (i.e. Narrow or Close Grip) I use pinky's on the ring. When I go shirted I go ring finger ont he rings.
Then I'm guessing you have shorter arms than I do.

you're definitely destined for glory or a casket.
WTF???

I'm the same with my close-grippin'. Almost no comp. grip work for me anymore.
Louie Simmons advocated it for a reason; it works.

[KevinStarke]

Oh im definitelly sure my arms are probably half as long as yours

[TommyBoy]

Oh im definitelly sure my arms are probably half as long as yours
You stumpy bastard.

[Stumprrp]

hell yeah 6 board and i still have like 6 inch ROM haha.

[TommyBoy]

hell yeah 6 board and i still have like 6 inch ROM haha.
Damn...that's a long way. I got a good ROM, but not 6". Maybe Kev should use the name Stump...:nod:

[KevinStarke]

You can all lick my nuts, my arms make it a hell of a lot harder to pull I'll tell you that.

[TommyBoy]

You can all lick my nuts, my arms make it a hell of a lot harder to pull I'll tell you that.
LOL! You got me there!:hello:

[TommyBoy]

Mon. Oct. 1/07

DB Bench: 70x10/90x10/110x10
Pushdowns: 100x20/120x20
Chins: BWx8/BWx12
Cable Abs: 80x10/110x10



This was a great workout. Started out doing speed, had 185 and the mini's on the bar, and could not unrack it. I threw in the towel and spotted my training partner on the bench. He got a sweet PR in his shirt, got me jacked up, and I pulled out a great workout. Just to give you guys an idea: before I injured the shoulder, my best DB press ever was the 80's for 8. I'm very very happy right now; considering the whole flu and everything.

[KevinStarke]

Strong DB benching Tommy I hit the DB's as well today.

[Lones Green]

nice DB presses tommy. DB floor presses are my favorite.

[Coke]

Super job with the db benching.

[TommyBoy]

Strong DB benching Tommy I hit the DB's as well today.

nice DB presses tommy. DB floor presses are my favorite.

Super job with the db benching.
Thanks boys.

[POWERLIFTER87]

Nice db benching. And that's extremely strong on chins for your bw.

[Stumprrp]

nice dbs dog

[TommyBoy]

Nice db benching. And that's extremely strong on chins for your bw.
Thanks PL. I realized that the stack on pulldowns is way lighter than I'll ever be, so I might as well stick to chins.

nice dbs dog
Thanks pimp.

[KevinStarke]

With the crazy bench strength you have I dont see how you were only able to get 80's pre-injury. What was your BB strength like then?

[TommyBoy]

With the crazy bench strength you have I dont see how you were only able to get 80's pre-injury. What was your BB strength like then?
I think I was just a shitty bencher before. I had some hip flexor and hamstring problems in the last 2 months, so I decided to focus on bench; and the bench strength just got stronger.

[Lones Green]

I think I was just a shitty bencher before. I had some hip flexor and hamstring problems in the last 2 months, so I decided to focus on bench; and the bench strength just got stronger.

i need to do something like this!

[TommyBoy]

i need to do something like this!
Wanna know my real secret?






























Met-Rx and Cheetos.

[Lones Green]

haha **** yeah. right now im working with the pizza buffet and ice cream.

[redFury]

Mmm... honestly buffets FTW. Nice stuff Tommy!

[Sidior]

Ace dumbell work. 110x10 has a nice ring to it.

[TommyBoy]

haha **** yeah. right now im working with the pizza buffet and ice cream.
Good work lones; you have my respect:thumbup:

Mmm... honestly buffets FTW. Nice stuff Tommy!Thanks bro. Buffets=good.

Ace dumbell work. 110x10 has a nice ring to it.Thanks brotha. It does have a nice ring to it.

[TommyBoy]

Tues. Oct. 2/07

Leg Ext: 80x10/120x8/Stack x 13
Shrugs: 225x10/315x10/545x14
1 Arm Seated Laterals: 30x15/30x15


Dinner: 2 double whoppers

[Lones Green]

Tues. Oct. 2/07

Leg Ext: 80x10/120x8/Stack x 13
Shrugs: 225x10/315x10/545x14
1 Arm Seated Laterals: 30x15/30x15


Dinner: 2 double whoppers

nice dinner, i mean workout. shrugs look massive.

[TommyBoy]

nice dinner, i mean workout. shrugs look massive.Thanks bro. Bad call on the dinner though. I had a massive puke session in the shower that night.

[POWERLIFTER87]

Very strong shrugs.

[Stumprrp]

huge shrugs, my old PR is 600 x 10, beat it dog!

[Coke]

Killer numbers on those shrugs.

[TommyBoy]

Very strong shrugs.
Thanks PL.

huge shrugs, my old PR is 600 x 10, beat it dog!I don't count PR's on accessory stuff. The only PR's that count, are done on the platform.

Killer numbers on those shrugs.
Thanks duder.

[TommyBoy]

Thurs. Oct. 4/07

DB Rows: 60x10/80x8/120x16
1 Arm Cable Rear Delts: 40x15/60x10
Hammer Curls: 60x6/90x5

[KevinStarke]

I think the lamest thing i've ever seen someone claim a PR on was calf raises... I mean come on..

90's for 5 on hammer curls, sick man. Strong DB rows too.

[Stumprrp]

nice rows dude

[TommyBoy]

I think the lamest thing i've ever seen someone claim a PR on was calf raises... I mean come on..

90's for 5 on hammer curls, sick man. Strong DB rows too.
Thanks bro. Yeah I don't even count any PR's when I use my shirt in the gym. There's absolutely no point.

nice rows dude
Thanks man.

[Stumprrp]

shrugs is a big movement and i count PRs on the compounds, better is always better!

[TommyBoy]

shrugs is a big movement and i count PRs on the compounds, better is always better!
Personally, I don't think it's worth counting as a PR. I mean, it's not like I'll be competing in a shrugging competition anytime soon.

[Lones Green]

dude, metrx MRP on sale here AGAIN

[TommyBoy]

dude, metrx MRP on sale here AGAIN
You know what to do; buy every single box. I've been drinking 4 per day since I had the flu, and I'm gaining strength.

[Stumprrp]

i understand man but still i like tracking my progress on the compounds, just sayin dude, we can take this outside if you REALLY want... :p

metrx weight gainer bars are SO ****IN GOOD.

[TommyBoy]

i like tracking my progress on the compoundsI track everything...in my training log.

metrx weight gainer bars are SO ****IN GOOD.The MRP's are better than sex.

[Stumprrp]

liquid? never had them

[TommyBoy]

liquid? never had them
They pretty much taste like pudding.

[Lones Green]

yeah i got a box of 20 MRP's for 33% off, and a little thing of BSN dessert protein for 9 bucks. gonna use the BSN for my amazing protein bars.

[Stumprrp]

sweet ill buy some for trial.

[Sidior]

better than sex eh......

poor tommy

[TommyBoy]

yeah i got a box of 20 MRP's for 33% off, and a little thing of BSN dessert protein for 9 bucks. gonna use the BSN for my amazing protein bars.
Sweet deal man.

better than sex eh......

poor tommy
Then you obviously don't drink Met-Rx.

[TommyBoy]

Fri. Oct. 5/07

Bench: 315x1
Pushdowns: 90x20/120x20
Cable Abs: 80x10/120x14

I worked up to 315x1 raw, felt a bad tweak in my pec on the way down. I was gonna do shirt work, but obviously called it. Not good; 4 weeks til the competition. Gonna give 'er with ice, rest, and lot's of food and see where I'm at next week.

[redFury]

Heal up big man... RICE'ing it is always the way to go.

[TommyBoy]

Heal up big man... RICE'ing it is always the way to go.Thanks bro, will do.

[TommyBoy]

Sat. Oct. 6/07

1pin Rack Pulls w/125lbs of chains & champion suit: 545x1/605x miss
Cable Abs: 80x10/120x16


Pec seems to be holding up well. It's good that I stopped myself after the 315 yesterday. I think it may hold up til the competition.

[Stumprrp]

huge pull dude! rack pulls with chains thanks man something new i can try.

[TommyBoy]

huge pull dude! rack pulls with chains thanks man something new i can try.
Thanks bro. Yep, they're fun.

[RedSpikeyThing]

sweet rack pulls. I gotta get some bands or chains start screwing arounf with

[KevinStarke]

I feel ya on tweakin something during bench work, my ****in left delt/cuff is still tender and in pain. Nice ass rack pulls too.

[TommyBoy]

sweet rack pulls. I gotta get some bands or chains start screwing arounf with
Thanks man. Bands and change are always good to throw in the mix.

I feel ya on tweakin something during bench work, my ****in left delt/cuff is still tender and in pain. Nice ass rack pulls too.Thanks bro. Pain is just temporary.

[Sidior]

I like those pulls with chains bro, looking strong.

What do you plan to open with at the meet?

[TommyBoy]

I like those pulls with chains bro, looking strong.

What do you plan to open with at the meet?
At the moment, I'm thinking 407. This is taking in to account the pec injury. It would have been more, but I just want to play it safe, see how I feel, then give er on 2 and 3.

[TommyBoy]

Mon. Oct. 8/07

Shrugs: 225x10/365x8/565x11
CG Chins: BWx8/BWx10
Pushdowns: 90x20/150x19
Inc. DB Curls: 35x6/60x8

[Lones Green]

nice chins dude, impressive you can do that many.

[TommyBoy]

nice chins dude, impressive you can do that many.thanks homie.

[redFury]

Nice workout Tommy... Seriously those chins, curls, and shrugs are nuts. <shudders>

[TommyBoy]

Nice workout Tommy... Seriously those chins, curls, and shrugs are nuts. <shudders>
Thanks bro.

[Stumprrp]

sexual

[TommyBoy]

sexual
Stop hitting on me Stump. I'm not interested.

[Stumprrp]

cmon dude!

[TommyBoy]

cmon dude!
The answer is no Stump. Besides, I'm too good for you.

[TommyBoy]

Tues. Oct. 9/07

BB Rows: 135x10/225x8/315x12
Pulldowns: 140x10/250x12
1 Arm Seated Laterals: 35x15/35x15
Cable Abs: 80x10/120x10

[Stumprrp]

what is better? is your ass a little firmer then mine?

nice rows

[TommyBoy]

what is better? is your ass a little firmer then mine?

nice rows
Yeah it's pretty firm. I've been doing the Jane Fonda workout tapes; I got buns of steel!

[Sidior]

pokes head in
cant tell if he should be arroused or disgusted
leaves

[TommyBoy]

pokes head in
cant tell if he should be arroused or disgusted
leavesOh no, not you too...:help:

[RedSpikeyThing]

great rows Tommy, are those strict?

[TommyBoy]

great rows Tommy, are those strict?Always strict.

[RedSpikeyThing]

Always strict.

sick.

[POWERLIFTER87]

Nice back day. Those are strong rows.

[Bako Lifter]

Yeah it's pretty firm. I've been doing the Jane Fonda workout tapes; I got buns of steel!

You too? Nice. I really like what it's doing for my posterior chain so far.

[Guido]

Jesus, it's like a porn video in here. What happened?!

:D

[TommyBoy]

Nice back day. Those are strong rows.Thanks PL. I'm trying to keep up with you.

You too? Nice. I really like what it's doing for my posterior chain so far.Yeah it's great. I gotta be careful though. Stump hasn't stopped with the PM's. He's been throwing his sly Italian one-liners at me.

Jesus, it's like a porn video in here. What happened?!

:DI dunno man. I got super-desirable all of a sudden.

[TommyBoy]

Thurs. Oct. 11/07 - Bench Day

Shirt work w/EHPHD
4board: 275x1
3board: 315x1
2board: 365x1
touch: 405x1/440x miss

The 405 barely touched, and I smoked it. After all was done, I realized that this was my opener. So I smoked the s**t outta my opener. The 440 went bad; a few inches from touching and the pec tweaked again. I believe this is related to the nerve damage I suffered in my shoulder not too long ago. I'm gonna get a good massage and hope this bastard stays together for the competition in 3 weeks. I think I'll shut er down in terms of shirt work. I felt strong on the 405. So I'll have 2 more bench days and hammer the s**t outta my back. The bench feels good, but the pec is just pissing me off.

[KevinStarke]

Sucks about the pec man sounds like what im going through with my shoulder.

[TommyBoy]

Sucks about the pec man sounds like what im going through with my shoulder.Yeah, I wish it'll just tear off the bone. Then at least I can get it re-attached and then rehab and give er. Nerve damage is brutal because I can't do anything. I gotta wait. I don't like waiting.

[Sidior]

Smoking the opener is great news. I hope that shoulder of yours holds up.

[TommyBoy]

Thanks bro. It should hold up. I have a plan.

[RedSpikeyThing]

great benching nonetheless tommy. Smoking your opener should be a good confidence booster

[TommyBoy]

great benching nonetheless tommy. Smoking your opener should be a good confidence booster
Yeah, but I'd like my opener to be a lot heavier than that.

[Stumprrp]

be careful on that pec man! strong work

[Stumprrp]

you will be proud, i ordered a rage x dog.

[TommyBoy]

you will be proud, i ordered a rage x dog.Awesome.

[redFury]

Awesome.
Tom... I've had the undeniable urge to call you T-Bone the past few days. Mainly because you're a large man that eats lightweights like me for breakfast... would you object? We could get you some chains and tats if you don't have them already... maybe a doo-rag you could lift in.

Rhodehouse and T-bone... you guys could start some kinda street pl gang or something.

That would be sweet.

[TommyBoy]

Tom... I've had the undeniable urge to call you T-Bone the past few days. Mainly because you're a large man that eats lightweights like me for breakfast... would you object? We could get you some chains and tats if you don't have them already... maybe a doo-rag you could lift in.

Rhodehouse and T-bone... you guys could start some kinda street pl gang or something.

That would be sweet.
That's fine with me. A lot of my friends already call me T-bone. And I've got 125lbs of chains, and tats on both shoulders. I'm gonna toss the chains around my neck, slap on my westside beanie, and get a pic loaded up on here for ya.

[Lones Green]

That's fine with me. A lot of my friends already call me T-bone. And I've got 125lbs of chains, and tats on both shoulders. I'm gonna toss the chains around my neck, slap on my westside beanie, and get a pic loaded up on here for ya.

hell yeah

[TommyBoy]

Fri. Oct. 12/07

DB Rows: 60x10/80x8/130x14
Pulldowns: 140x10/270x10
Pushdowns: 100x20/100x25
Cable Rear Delts: 40x12/40x12
Hammer Curls: drop set 90x5-->70x5-->50x5
Cable Abs: 80x10/140x12


Pec feels good today. Gonna take tomorrow off and get a nice massage (maybe with a happy ending :nod: )

[TommyBoy]

Just got back from my massage, and holy **** am I sore! My original speculation was correct; it turns out that I do have a small tear in the rotator cuff. This pretty much explains all the problems I've had with my shoulder and pec. Also I have a definite imbalance between my front/side/rear deltoids. So I'm gonna be doing a lot of high rep bodybuilding crap to build up the delts as a whole, because they are weak as hell. I've got another massage booked for next week. I'm glad there's finally some answers for this bloody shoulder.

So as far as future training goes, I'm still gonna be training for the 3 lift, and I'm gonna devote 1 day a week for bench (as opposed to 2) as well as the squat and deadlift. I also plan to do normal squats at the very most once every 3 weeks, in order to take some stress of the shoulder. I'm currently rigging up some type of ghetto safety squat bar, which I will use a lot.

Things are finally looking up. Now I'm gonna ice my shoulder, eat junk food, and watch about 5 movies

[Lones Green]

Just got back from my massage, and holy **** am I sore! My original speculation was correct; it turns out that I do have a small tear in the rotator cuff. This pretty much explains all the problems I've had with my shoulder and pec. Also I have a definite imbalance between my front/side/rear deltoids. So I'm gonna be doing a lot of high rep bodybuilding crap to build up the delts as a whole, because they are weak as hell. I've got another massage booked for next week. I'm glad there's finally some answers for this bloody shoulder.

So as far as future training goes, I'm still gonna be training for the 3 lift, and I'm gonna devote 1 day a week for bench (as opposed to 2) as well as the squat and deadlift. I also plan to do normal squats at the very most once every 3 weeks, in order to take some stress of the shoulder. I'm currently rigging up some type of ghetto safety squat bar, which I will use a lot.

Things are finally looking up. Now I'm gonna ice my shoulder, eat junk food, and watch about 5 movies

that sucks dude. nice job takin it easy, get better d00d.

[Lones Green]

hey man, i have a question.

http://www.southernpowerlifting.com/contest.php?id=10

am i even allowed to wear a single ply suit or does it have to be multi ply?

[Fuzzy]

What kind of massage was that? any idea on specific techniques used?

[TommyBoy]

that sucks dude. nice job takin it easy, get better d00d.Thanks bro.

hey man, i have a question.

http://www.southernpowerlifting.com/contest.php?id=10

am i even allowed to wear a single ply suit or does it have to be multi ply?You can wear single ply gear at any competition, unless it's 100% raw.

What kind of massage was that? any idea on specific techniques used?No idea, I just went to a RMT.

[Big o Boy]

Great lifting in here big guy.

and, uh... did you get the happy ending?

[TommyBoy]

Great lifting in here big guy.

and, uh... did you get the happy ending?No I had to give myself the happy ending when I got home.

[Sidior]

Glad you got to the bottom of the injury. Now sort it out and SFW!

[TommyBoy]

Glad you got to the bottom of the injury. Now sort it out and SFW!Will do.

[TommyBoy]

Mon. Oct. 15/07 - DE BP

Speed (off 2board): 185x3x3sets
Chest Press
100x10
100+1 mini x10
100+2 mini's x10
100+2 mini's+1 monster mini x10
100+2 mini's+2 monster mini's x10
Machine Laterals: 100x10x3sets
Machine Rear Delts: 100x10x3sets
Pushdowns: 100+mini x20/120+mini x20
Incline Tate Press: 35x10
Pullaparts: mini x 20


I woke up in the morning and noticed that my shoulder and pec were all yellow. First sign of bruising I've seen to date. Everything felt not bad. Used a 2 board for speed, went really fast and didn't use much shoulder. Chest press was great (thanks Stump) got lot's of blood in there. Everything else was light, just to keep things moving so I can actually put up a half-assed bench in 3 weeks.

[Coke]

... woke up in the morning and noticed that my shoulder and pec were all yellow. First sign of bruising I've seen to date.

Wow, that's super, lol - :D

[Lones Green]

tate presses are hard, i found that out a few weeks ago. nice DE day.

[Stumprrp]

glad u liked the chest presses man

[Big o Boy]

Chest presses? What's that?

Pec bruising is hardcore, bro. Tate Presses do a body good.

[TommyBoy]

Wow, that's super, lol - :DYeah, wonderful.

tate presses are hard, i found that out a few weeks ago. nice DE day.Thanks bro. They are hard, but very effective.

glad u liked the chest presses manThey were great. Gonna keep those in the rotation for sure.

Chest presses? What's that?Chest presses are basically just the stupid seated machine bench press. I hook up a ton of bands and it's a great exercise.

Pec bruising is hardcore, bro. Tate Presses do a body good.Hardcore, but not a good sign. Tate presses FTW.

[TommyBoy]

Tue. Oct. 16/07 - ME SQ

Spongebob Squats off 12" box (w/ old metal v-type):worked up to 510x1
Pullthroughs: blue band 2x12
Cable Abs: 90x10/140x10

[Lones Green]

Tue. Oct. 16/07 - ME SQ

Spongebob Squats off 12" box (w/ old metal v-type):worked up to 510x1
Pullthroughs: blue band 2x12
Cable Abs: 90x10/140x10

spongebob squats...those are box squats with the foam on top right?

[TommyBoy]

spongebob squats...those are box squats with the foam on top right?Yep. I got a new mattress, so I went to town on the old one. Made a spongebob for squats, and a 6" manpon for bench! I'm gonna be using the foam a lot.

[Lones Green]

Yep. I got a new mattress, so I went to town on the old one. Made a spongebob for squats, and a 6" manpon for bench! I'm gonna be using the foam a lot.

word. i need to make a spongebob, looks pretty cool.

[Big o Boy]

Nice job on those squats, 12" is no joke.

Spongebob FTW! I think... haha.

[Detard]

Good work on the squats brother. How much you weighing in at?

[POWERLIFTER87]

Spongebob squats...lol. Who comes up with the name for these things? Glad things are getting better for you. Good call on the 1xper week benching and more side/rear delt work.

[Coke]

Huge squats man.

[KevinStarke]

Nice squats Tom.

[Stumprrp]

nice squats man

[TommyBoy]

word. i need to make a spongebob, looks pretty cool.Very cool indeed.

Nice job on those squats, 12" is no joke.

Spongebob FTW! I think... haha.12" is easily 1-2" below parallel for me. Gotta get down if I wanna get white lights in the IPF.

Good work on the squats brother. How much you weighing in at?Thanks bro. This afternoon.....after breakfast......336...up 8 pounds from last week!!!!!!!!!!!
GFH

Spongebob squats...lol. Who comes up with the name for these things? Glad things are getting better for you. Good call on the 1xper week benching and more side/rear delt work.
Yeah, benching beats the hell out of me. I'm not sure who came up with the songebob name, it might have been Jackass from Elitefts. Don't quote me on that.

Huge squats man.Thanks brother.

Nice squats Tom.Thanks Kev.

nice squats manThanks d00d.

[Stumprrp]

336 wow man

[TommyBoy]

And the shoulder gets even better:

Thurs. Oct. 18/07 - ME BP

Bench: up to 255x1
3board: 275x1/305x1/335x1/365x1/395x1***heard a rip in the delt/pec***

Shut 'er down here. F***!!!! Iced the hell out of it. Not too much I can do. Gettin' another massage tomorrow afternoon. Just gonna do light band work for bench, and beat the hell out of my back and hope for a semi-respectable bench at the competition.






My shoulder sounds like a can of spray paint.:bang:

[Stumprrp]

man, you gotta get this fixed, its like my non stop hamstring issue luckly that is finally gone 7 months later!

[TommyBoy]

336 wow manThis might have something to do with the large pepperoni & sausage pizza I ate directly before bed.

[TommyBoy]

man, you gotta get this fixed, its like my non stop hamstring issue luckly that is finally gone 7 months later!I know, I know. I'm gonna see what sports med can do. And I'm not gonna take "stop competing in the bench press" as an acceptable answer.

[Sidior]

Everytime I think things are going well for you, **** hits the fan. You must be covered in **** by now!

I hope the massage helps bro.

[TommyBoy]

Everytime I think things are going well for you, **** hits the fan. You must be covered in **** by now!

I hope the massage helps bro.Tell me about it bro. I'm full of **** to begin with, and now I'm covered in ****. So I've got **** on me, inside and out. Pretty ****ty I'd say.



The massage should help. Actually, I'd prefer to get my **** massaged.

[Chris Rodgers]

Tell me about it bro. I'm full of **** to begin with, and now I'm covered in ****. So I've got **** on me, inside and out. Pretty ****ty I'd say.



The massage should help. Actually, I'd prefer to get my **** massaged.

Happy ending?? :thumbup:


I hope that ***** holds up enough for you to get a bench in at the meet.

[Lones Green]

And the shoulder gets even better:

Thurs. Oct. 18/07 - ME BP

Bench: up to 255x1
3board: 275x1/305x1/335x1/365x1/395x1***heard a rip in the delt/pec***

Shut 'er down here. F***!!!! Iced the hell out of it. Not too much I can do. Gettin' another massage tomorrow afternoon. Just gonna do light band work for bench, and beat the hell out of my back and hope for a semi-respectable bench at the competition.






My shoulder sounds like a can of spray paint.:bang:

damn dude. what part do you think it was? rotator cuff?

[Detard]

Damn dude thats alot of **** to deal with. **** injuries, why cant we all be invincible

[TommyBoy]

Happy ending?? :thumbup:


I hope that ***** holds up enough for you to get a bench in at the meet.It'll hold up. My goal is to get 1 attempt in. Happy ending FTW.

damn dude. what part do you think it was? rotator cuff?I'm almost 100% sure it's the infraspinatus, because any type of exteral rotation is murder on my shoulder. I have a small tear in it right now. I might feel it in the pec or bicep tendon, but it's all related to the rotator cuff.

Damn dude thats alot of **** to deal with. **** injuries, why cant we all be invincibleNo kidding. I'm still gonna f****n' give 'er at the meet.

[TommyBoy]

Fri. Oct. 19/07 - Assistance

Shrugs: 225x10/315x8/405x25
BB Rows: 225x8/315x18
Pushdowns: 80x15/140x16
Hammer Curls: 60x5/100x5



Who's your daddy?............TommyBoy.

[Stumprrp]

damn yeah you are the daddy! but im grandpa b1tch...

[TommyBoy]

but im grandpa b1tch...I have no idea what this means. Are you old and crippled............?.......

[RedSpikeyThing]

Hammer Curls: 60x5/100x5


Curl jockey!

[TommyBoy]

Curl jockey!guilty as charged.

[redFury]

405x25??? You are my daddy.... snap...

[TommyBoy]

405x25??? You are my daddy.... snap...Good, now go to bed son; it's past your bedtime.

[Sidior]

snap....hahahaha


Strong workout thomas.

[TommyBoy]

snap....hahahaha


Strong workout thomas.Thank you sir.

[TommyBoy]

Sat. Oct. 20/07 - DL

Sumo Pulls off 2" mat (w/metal v-type): worked up to 475x1
Pullthroughs: blue/purple bands 3x10
Cable Abs: 80x10/140x17

[Stumprrp]

decent pulling... =P

usually grandpa is way more powerful and enforcing then daddy, at least in my family he is, the prick almost broke my hand shaking it after his stroke!

[TommyBoy]

decent pulling... =PNo, not really.

usually grandpa is way more powerful and enforcing then daddy, at least in my family he is, the prick almost broke my hand shaking it after his stroke!No, grandpa's are old and crippled.

[Stumprrp]

go tell that to mine, youll be jumped by 40 dirty wops

[TommyBoy]

Mon. Oct. 22/07 - SQ

CB Squat (w/ v-type): 455x5
Pullthroughs: blue x 10/2 blues x 6
Cable Abs: 90x10/140x15

[Sidior]

Killer squatting! Do you find the CB easier on your shoulders?

[TommyBoy]

Killer squatting! Do you find the CB easier on your shoulders?Some what easier. The main reason I use it, is because it takes my upper back out of the lift, and smokes my lower back. I'm gonna rig up some straps to put on this bar so I can turn it into a SSB.

[Stumprrp]

nice squatting

[TommyBoy]

nice squattingthanks d00d

[Coke]

Wow, super squats!!

[Lones Green]

Mon. Oct. 22/07 - SQ

CB Squat (w/ v-type): 455x5
Pullthroughs: blue x 10/2 blues x 6
Cable Abs: 90x10/140x15

jesus, take my single and do it for 5 why don't ya? that left real bad marks on my shoulders, haha

[TommyBoy]

Wow, super squats!!Thanks hombre.

jesus, take my single and do it for 5 why don't ya? that left real bad marks on my shoulders, hahaSorry bro, oh, I was just takin' 'er easy--that's why I did 5 reps. Yeah my shoulders are nice and hacked up. Keeping the squats light until after the competition. The day after the comp, I'm gonna shift my training into overdrive.

[RedSpikeyThing]

Nice squats tommy

[TommyBoy]

Nice squats tommyThanks bigdawg.

[Stumprrp]

hey tom, your right i couldnt even get those groove briefs over my knees, do you know any really nice 1 ply non-denim brief i can wear under a 1 ply suit?

[TommyBoy]

hey tom, your right i couldnt even get those groove briefs over my knees, do you know any really nice 1 ply non-denim brief i can wear under a 1 ply suit?Not really sure man. I suggest getting a single ply suit and cutting the top. Or, you could get a pair of single ply frantz briefs. I've never used them, so I wouldn't know if they're any good. Maybe check with CR on this one. I've only used 2ply briefs.

[TommyBoy]

Tue. Oct. 23/07 - Assistance

CSR: 45x10/90x10/250x8
Pulldowns: 140x10/280x8
Pushdowns: 90x20/150x20
EZ Bar Curls: 75x10/140x10

[Sidior]

Dude you are the jacked! Going from 90 to 250 on CSR is solid work.

[TommyBoy]

Dude you are the jacked! Going from 90 to 250 on CSR is solid work.Thanks bro. 45 and 90 were just warm-ups.

[Stumprrp]

nice job, what kind of CSR do you guys have?

[TommyBoy]

nice job, what kind of CSR do you guys have?Same as this one: http://asp.elitefts.com/qa/default.asp?qid=4096&tid=113

[Stumprrp]

ah cool ours is different its like your laying 90* and its a little square bar where you put plates and row it like free weight.

[TommyBoy]

ah cool ours is different its like your laying 90* and its a little square bar where you put plates and row it like free weight.Cool, sounds interesting.

[Lones Green]

tommy, i have shocked even myself as to how much i've eaten today. i decided not to do DE bench seeing as how my chest is still sore from inclines, and those kroc rows made my rear delts and whole back feel like jelly. so i'm eating as much as i can, kinda like its own workout. i'll type it all out later.

[TommyBoy]

tommy, i have shocked even myself as to how much i've eaten today. i decided not to do DE bench seeing as how my chest is still sore from inclines, and those kroc rows made my rear delts and whole back feel like jelly. so i'm eating as much as i can, kinda like its own workout. i'll type it all out later.Awesome bro, awesome! I just realized why Matt K. doesn't do any side/rear delts; the Kroc rows take care of them.

[Lones Green]

Awesome bro, awesome! I just realized why Matt K. doesn't do any side/rear delts; the Kroc rows take care of them.

i feel it in my rear delts now even more than when i do face pulls or rear delt raises, those rows are NUTS

[Stumprrp]

whats a krock row? i watch the videos and they looked the same as DB row to me

[Chubrock]

It just implies that you do them with some high reps and an asston amount of weight.

[Stumprrp]

sweet, will do tomorrow! 150's for 30 reps each arm here comes stump!

then tommy will do 200 for 30!

[TommyBoy]

sweet, will do tomorrow! 150's for 30 reps each arm here comes stump!

then tommy will do 200 for 30!LOL! The heaviest my gym has is 140. My training partner actually duct tapes small plates on the side. I might get some olympic DB handles one day.

[Lones Green]

sweet, will do tomorrow! 150's for 30 reps each arm here comes stump!

then tommy will do 200 for 30!

god thats awesome, i didn't even do as many as i could with the 80's, and i had to lay down after. i contemplated walking over to the machine and getting a muscle milk RTD as i was laying on the floor, but i didn't feel like spending $3, and i didnt want to throw up.

[TommyBoy]

god thats awesome, i didn't even do as many as i could with the 80's, and i had to lay down after. i contemplated walking over to the machine and getting a muscle milk RTD as i was laying on the floor, but i didn't feel like spending $3, and i didnt want to throw up.Yeah high rep DB rows are rough. I count them as cardio. And muscle milk tastes like crap. I'd rather drink my own urine.

[TommyBoy]

Thurs. Oct. 25/07 - DL

No lifting today.

I was on my way to work and got a call from my girlfriend who was in immense pain. She had shooting pain in the right side of her lower abdomen and she was vomitting everywhere. So I left a note for my supervisor and coworkers and turned around and headed back home. I took her to Emergency in the hospital and they pumped her full of morphine. 9 hours had passed and they ran some blood tests and CT Scans, and found that she had an inflamed bowel. Scared the s*** outta me. I'm gald she's ok. So I had no thoughts what so ever about training. I just took her home, and got her some drugs and snacks.

[TommyBoy]

Fri. Oct. 26/07 - BP

Bench: worked up to 225x3
Rev. Green Band: worked up to 445x1
DB Press: 70x10/110x8
Chest Press:
100+2minisX20
100+2minis+1monsterminiX10
100+2minis+2monsterminisX10
100+3minis+2monsterminisX10
100+4minis+2monsterminisX4
DB Flys: 25x10/25x10
Shoulder Mobility: mini band x a s***load

Shoulder/pec are hangin' on nicely. This was the last bench workout before the competition. Reverse band was not as good as I've done in the past, but I called it at 445 because I didn't want to f*** anything up at this point. I pumped a ton of blood in my muscles and nicely stretched everything out. This are looking fairly good right now. The best part is below:













Bodyweight: 340. :evillaugh:

[Lones Green]

sucks to hear about the girlfriend, hopefully shes doing okay. great news about the 340 body weight. i assume you're competing as an SHW?

[KevinStarke]

Awesome bench work Tom you'll kill it at the meet.

[TommyBoy]

sucks to hear about the girlfriend, hopefully shes doing okay. great news about the 340 body weight. i assume you're competing as an SHW?Yeah she's doing good. Man, I've never been this big before. I have the most unreal appetite right now. I couldn't even tell ya how many calories I'm taking in. I'm definitely goin' as a SHW.

Awesome bench work Tom you'll kill it at the meet.I'm not hoping for a huge bench, but the added weight gives me a thought. I might just give the Rage X a go. It's a long shot and I'll have to decided the day of the meet, but I might toss on the Rage X on my 2nd or 3rd attempt.

[Stumprrp]

damn 340 man, i know your a powerlifter for a reason but you gettin sloppy at all? sickly strong reverse band

[TommyBoy]

damn 340 man, i know your a powerlifter for a reason but you gettin sloppy at all? sickly strong reverse bandSloppy? I don't understand what you're trying to say. I'm taking in roughly 400-450g of protein per day right now. I've been hitting the food hard, and the weights even harder. And 445 on reverse band is weak.

[Chubrock]

I'm comin for ya Tommy. I've got like 150lbs to go on Reverse Band BP, but I'm coming. Don't let this sub 180 lifter catch you.

[TommyBoy]

I'm comin for ya Tommy. I've got like 150lbs to go on Reverse Band BP, but I'm coming. Don't let this sub 180 lifter catch you.S***. I better pick it up. Thanks for the heads up Chubs; I got some work to do.

[TommyBoy]

Sat. Oct. 27/07 - Assistance

Shrugs: 225x10/365x8/585x12
BB Rows: 225x10/405x10
Pushdowns: 90x20/180x10
Hammer Curls: 60x5/110x5
Shoulder Mobility: mini band x a lot



This was my last heavy session before the competition next week. Everything felt real strong. Monday I'm gonna do some light leg work, tuesday some light upper body assistance and then shut 'er down and just do stretching and band stuff for thursday/friday.

Also, I'm definitely not gonna use my Rage X. I tried it on last night, and it's super super loose. This is strange because when I was 344 2 years ago, the shirt was tight. Looks like I'm quite a bit leaner than I was back then. This is a good thing.

GFH.

[Stumprrp]

huge weights man, by sloppy i mean are you feeling any different? slower?

[Coke]

Huge numbers on everything, good luck heading into the upcoming comp.

[TommyBoy]

huge weights man, by sloppy i mean are you feeling any different? slower?Only difference is I sweat a little more, and it's tough to tie my shoes. Other than that, everything feels great. Ideally I'd like to compete around 310 for the next 3 lift.

Huge numbers on everything, good luck heading into the upcoming comp.Thanks Coke.

[Stumprrp]

haha got the nice powerlifter belly going ay?

[TommyBoy]

haha got the nice powerlifter belly going ay?I'm not gonna lie......yes....yes I do.

[RedSpikeyThing]

damn man, those rows are sick. Good luck at the comp and SFW!!

[Sidior]

damn man, those rows are sick. Good luck at the comp and SFW!!

:withstupi:

Own!!!

[TommyBoy]

damn man, those rows are sick. Good luck at the comp and SFW!!

:withstupi:

Own!!!Thanks bro's; will do.

[KevinStarke]

Good luck at the comp fat man.

[TommyBoy]

fat man.That's not very nice Kev :(

[Lones Green]

That's not very nice Kev :(

tommy! what are you thinking.

RHODESTOWN

3. You must be happy when someone refers to you as "fat"

[TommyBoy]

tommy! what are you thinking.

RHODESTOWN

3. You must be happy when someone refers to you as "fat"I have feelings too.....meet is close, I'm emotional.

[TommyBoy]

Mon. Oct. 29/07 - SQ

Box Squats (13" box, raw): 275x2/275x2 *shoulder started cramping bad, shut 'er down
Pullthroughs: 80x10/130x10
Cable Abs: 80x10/130x12


Shoulder was cramping right in the centre of the injury. I was cramping because Kevin called me fat.

[RedSpikeyThing]

wise move Tommy, no point busting yourself up any more. Solid ab work, btw

[Detard]

So is that 6 pack showing through yet or what?

Nice pullthroughs. Those are always fun.

[deeder]

Hey big guy, it's been a long time since I stopped in here. Everything's looking really good! When's the competition?

[TommyBoy]

wise move Tommy, no point busting yourself up any more. Solid ab work, btwThanks Spikey.

So is that 6 pack showing through yet or what?

Nice pullthroughs. Those are always fun.Thanks d00d. Actually, there's visible obliques......at 340. I'm not opposed to that. But full 6 pack....nope, never gonna happen.

Not shredded, not concerned.
Hey big guy, it's been a long time since I stopped in here. Everything's looking really good! When's the competition?Thanks bro. Comp is on sunday. Bench only.

[Sidior]

Shoulder tightness/cramping is not fun when squatting. Solid call on shutting er down.

[Big o Boy]

lol. Big guy like you getting emotional. You could eat Kevin. I think ol Kevin would be pretty heavy on the protein, also, so not a bad idea IMO. Haha.

Huge lifting in here. Good luck at the meet and ice/heat that shoulder.

[TommyBoy]

Shoulder tightness/cramping is not fun when squatting. Solid call on shutting er down.Thanks duder.

[TommyBoy]

Tue. Oct. 30/07 - Assistance

DB Rows: 40x10/60x10/80x20
Pulldowns: 100x10/220x12
Pushdowns: 100x20/100x20
Hammer Curls: drop set 80x5-->60x5-->40x5



Shoulder was cramping again, same spot, right where the tear is. This is bad. Then, I felt an odd feeling in my oblique around where the hip flexor is: I'm 90% sure it's a hernia. This is also bad. I swear to god, I have to be injured in order to compete. Oh well. This was my last session of lifting, so ice ice ice for the shoulder, and plenty of rest and painkillers for the hernia. Then, I guess I gotta belt up in competition on sunday.

I'll be happy if I get my opener.

[Bako Lifter]

Just don't ignore what your body tells you big guy.

[Sidior]

Gah...dude you need like a year off and alot of alone time with an ART expert. Rest up!

[deeder]

Damn Tommy.. Take some time off after this meet. You're already qualified for Nationals right?

[TommyBoy]

Just don't ignore what your body tells you big guy.I know Bako. My body is saying "just put up some kind of lift @ the meet."

Things are gonna be different next time around. For my next training cycle, I'm pretty sure I'm gonna work in my bench shirt every other week and I'm only gonna do 1 bench day per week. The heavy upper back work seems to help all 3 of my lifts, so that stuff will stay. Also, I'm possibly going to be scrapping box squats as they are causing my shoulder some great discomfort. I better get that ghetto SSB going soon. I know when to stop; if my body says stop, I'll obviously stop. The last thing I want is more injuries. But, I do realize that injuries do happen.
Gah...dude you need like a year off and alot of alone time with an ART expert. Rest up!I know man. After the comp I'm gonna attempt to get 1 massage per week. That should help a lot. I have a ton of scar tissue in the shoulder. I had 1 massage and within 2 days my shoulder was yellow with bruising.

As long as I'm alive, I'll keep f****n' givin' 'er in powerlifting. I'll have to die before I give up lifting. Injuries like this won't keep me down.

[TommyBoy]

Damn Tommy.. Take some time off after this meet. You're already qualified for Nationals right?Yeah, some definite down time is in the works. No, not qualified for Nationals. I'm not at the proper strength level for nationals yet. You won't see me @ the Nationals until I can bury a 700+ squat.

I might go gangsta and compete in the UPA. At least there I'll have some 2ply gear to ease the injuries along.

[deeder]

Yeah, some definite down time is in the works. No, not qualified for Nationals. I'm not at the proper strength level for nationals yet. You won't see me @ the Nationals until I can bury a 700+ squat.

I might go gangsta and compete in the UPA. At least there I'll have some 2ply gear to ease the injuries along.

That's too bad! This is the year to be there! It's gonna be competitive as hell. Worlds are in St. Johns in 2008 so everyone wants to qualify. It's gonna be one hell of a show :cool:

[TommyBoy]

That's too bad! This is the year to be there! It's gonna be competitive as hell. Worlds are in St. Johns in 2008 so everyone wants to qualify. It's gonna be one hell of a show :cool:I need to get back up to 100% in all 3 lifts before I can even consider nationals, let alone worlds. I'm still on the fence in terms of competing in the IPF.

[TommyBoy]

update: I took a s***load of drugs and my hernia feels pretty damn good. I iced the shoulder quite a bit last night, and it's healing as we speak.


Here's the bad part: bodyweight is down to 334. I dropped 6 lbs in less than a week. Not good. In the next 4 days I'm gonna be blessing the golden arches like there's no tomorrow.


Remember kids: fat heals injuries.

[Chubrock]

Are you sure it's a hernia?

[TommyBoy]

Are you sure it's a hernia?Honestly, no. I have no clue. I'm just playing Dr. right now. It sure felt like one. But remember, I'm 90% sure it's a hernia. There's a 10% chance that I'm an idiot and it's not even close to a hernia. But whatever. I guess we won't know until it comes shooting out of my stomach:micro:

I love self-diagnosing my injuries.



:burger:

[TommyBoy]

Thursday Nov. 1/07

Took a night off. Just relaxed; ate a ton of discount halloween candy. Had a nice long sleep.


Friday Nov. 2/07

Met my training partner @ the gym, did some stretching, did some shoulder mobility, then did some stuff with bands to pump blood in the muscles.

Then we went for pizza.

This is it for my training. Now it's time to eat like mad, and do the discusting sodium bloat for sunday morning.

GFH.

[Chris Rodgers]

I hope everything stays inside of you long enough to get through your meet. Tear it up big fella.

[TommyBoy]

I hope everything stays inside of you long enough to get through your meet. Tear it up big fella.Thanks bro. Everything should hold up.

[Detard]

Good luck man. Hit some big numbers

[deeder]

Good luck fat man! Don't break/tear/rip/strain/etc. anything! :p

[KevinStarke]

Kill it lardo.