ThomasG's Journal

[ThomasG]

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]

Typical Protein shake 2x a day




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

[ThomasG]

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]

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]

04-13-08-Sunday

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

[ThomasG]

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]

04/15/08-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]

Good job on the squat PR(s)...off to a great start with the training and all.

[ThomasG]

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]

04/17/08-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]

04/18/08-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]

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]

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]

04/23/08- Wednesday Rest Day

RESTxWednesday

[ThomasG]

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!

[ThomasG]

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]

hey man, nice to see the bench back on track, and since you've just started up again, things are looking great man!

[ThomasG]

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]

04/27/08-Rest Day-Sunday

Went on a nice 3 mile run today.

[ThomasG]

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]

04/29/08-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]

05/01/08-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]

05/03/08 Lower Body

Went and did some light squats today.

SQUAT
225x8-ATG
245x6-ATG
315x4

ABS
Suitcase crunch-3x30

[ThomasG]

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]

Your gunna get the 300 soon brotha. Let's race xD. Your lookin' hella strong. Keep at it!