T Gale journal

[t gale]

thanks cocoa.
bench nite with philly crew.
bar x who knows
135x3
225x3
315x2
365x2
405x3
425x2
close grip (pinkie on ring)to 3 board
455x5
495x2 crashed on third rep
315x 17 moved grip in 2 more inches from rings.

monster band pushdowns 1x50.

[Coke]

Exceptional benching going on there bro.

[sambone]

Awe Tim. Tim, ya did great. That benching... Fantastic! Ya looked great. I mean great!

[cvizzy]

Awe Tim. Tim, ya did great. That benching... Fantastic! Ya looked great. I mean great!

Hahah but seriously, good **** Tim I really mean that, good ****, always a pleasure watching you lift.

[Brian Hopper]

Awesome benching Tim!!!

[t gale]

Hey thank you, Brian, CVizzy, and CoCoa. Sam kiss my a**. haha just kidding.

sumo speed pulls( with quaded mons. minis)
135x5
225x3x6sets

sldl with 30 dbs 4x12
behind neck pulldowns 3x10
close grip pulldowns 3x10
kroc rows 60lb dbs r-38 l-35
standing cable crunches 3x 10

Happy Holidays everyone. Hope everyone gains 5lbs.

[t gale]

Turkey Day
floor presses
135x8
225x6
275x5
315x3
335x3x3sets
rev grip pushdowns 95 total reps
cable hammer curls 4x15
shoulder rehab
good workout today. Tone and I got in early and pushed pretty good today. Now ready to hammer some food. pre dinner weight 253.

[Coke]

Impressed seeing you guys get in there to lift on the holiday...super floor presses.

[sambone]

Hey Tim, if you're gonna cheap shot me do it in my journal okay! haha. Hope you and the family had a great Thanksgiving. I can't wait to see the bloat you put on. I wonder of they can make the hood on your hoodie any bigger so your face can fit in it.

[t gale]

Thank you Cocoa. Sammy hahahaha!
box squats with blue bands(preds on)
barx8
135x5
225x2
315x2
365x2
form was all over. Think turkey day weight was messing me up, couln't get in the grove.
405x2x6sets
455x2x2set

ghr 4x10
shoulder rehab 2 rounds

[Coke]

Solid post turkey day training dude, lol...seriously, looks great.

[t gale]

Bench Nite with Jersey Iron(philly bench crew) is going with Tone's old name.
bench
bar x 8
135x 5
225x 3
315x 3
365x 3
405x 3
Shirt on singly ply katana(54)
500x 3 (3 board)
550x 3 (2 board)
585x 2 (1 board)
635x0 3 board missed too heavy

close grip bench pinkie in (3 board)
365x 8
405x 8
455x 5

band pushdowns 1 x 25 tris were fried nothing left.

All in all I was happy with my performance tonite. Felt tired but worked thru.
My weight was 255lb, starting to climb back up. Going to have to cut back on2am peanut butter and jelly sandwiches.

[sambone]

Looked good yesterday Tim, not bad benching either....












Wait what?

[Brian C]

Looked good yesterday Tim, not bad benching either....












Wait what?

Ahahahaha... Dude PBJ sandys are the sh it at 3am after a load. Sorry to see them go

[t gale]

Ok Deadlift night so again nothing special here. Just me trying to learn form, and suit. Trying to make switch from conv. to sumo.
sumo dead
135x5
225x3
315x3
405x1
445x1
505x1
suit on
585x0 missed at top. Tone suggested go light work on form and speed.
495x1x8 sets.
really focused on setup, getting to the bar, and holding my breathe.
All things I didn' do conv.

sldl 60lb dbs. 4x10
leg curls 3x12
Called it a night. Going to have to wait and see how pull goes these next 4 weeks. Was considering Jan 30 meet, but if pull sucks might have to wait longer.

[Coke]

Fine deads and all man.

[t gale]

upper access
speed bench
bar x 20
135x8
185x5
225x3x6sets

inc db 80 x10x4set
sabest. 100x8x3sets
rev grip pushdown 4x12
facepulls 3x12
shoulder rehab 3 rounds.

Nothing major. Sort of laid off the heavy stuff today. Deload type of day. felt good. all the shoulder rehab is helping.

[Barbaccio]

Sorry for jetting on you today man. I needed sleep. Getting under the bench just felt plain awful. I went home an vegged out. Feeling a bit better today so we'll see how squatting goes.

[Brian C]

training looks solid bud. Are you still pulling in the Boss or something else?

[t gale]

Going with DGabe24 to his first meet, so squatted today. Had to walk weight out, really missed the monolift.
box squat
barx10
135x8
preds on
225x3
315x3
405x3
495x2
545x2
585x2
635x2
405x12
Called it a day here. I had family obligations so cut it short. However, definetly felt the workout I did get.

[Coke]

Dayum, huge day with the squats.

[t gale]

bench night
raw bench
bar x 10
135 x8
225 x3
315 x3
365 x3
415 x3 (rep pr)
shirt on 2ply rage shirt
545 x3 (3brd)
605 x2 (2brd)
635 x3 (3brd)
675 x0
ran the river.
225x5 to every brd. made it down then back up to 3 brd but ran out of gas for last 2 brds.
Nothing felt very good in shirt. Oh well, maybe next time.

[sambone]

Good job tonight Tim. You just got to find a way to get your weight to stay put. The shirt that used to be tight looked pretty big tonight. Still you looked strong, have a cheeseburger

[cvizzy]

Good work tonight tim, the river looked so fun I had to jump in, it looks better than it actually was. Keep it up man.

[t gale]

sumo pulls
135x5
225x3
315x3
405x3
boss suit on
495x1x2sets
545x1x2
605x1x2
635x0 over knee but couldn't lockout. (next few weeks will be bands, and lockouts.)
best ever sumo pull though.I know it's sad, but i was happy.
gms
135x5x2sets
225x5x3sets
hammer strength seated rows
4plates per sidex 10x4sets

that's it. Back was fried.