Tom183's Journal

[Coke]

Props on the concentrated focus with the front squats.

[HJP]

Must've felt heavy on the shoulders, nice work!

[tom183]

Props on the concentrated focus with the front squats.

Thanks Coke.

Must've felt heavy on the shoulders, nice work!

Thanks HJP. Yeh, I generally have a tender collar bone for a day or two if I go heavier with the front squats.

[tom183]

26/03/12
228.7 lbs

Close Neutral Grip Lat Pulldown

8 plates x 8
12 plates x 5
16 plates x 2
20 plates + 3lbs x 12
20 plates + 3lbs x 12

Smith Machine Zydrunas Press

30 per side x 8
41 per side x 5
58 per side x 12
58 per side x 11

EZ Bar Curl

105x12
105x11 drop set to 72x8

Reverse Pec Deck

12 plates x 17
12 plates x 17 drop set to 8 plates x 14

Swiss Ball Crunch

BW+44x26 drop set to BWx26

[Brian C]

Strong squatting Tom. Putting in some strng work lately bro!

[Coke]

Solid training for the upper body.

[GazzyG]

Good upper body training and very strong front squats the session before!

[HJP]

Love the volume man, getting plenty of reps in!

[tom183]

Thanks Brian, Coke, GazzyG and HJP.

[tom183]

30/03/12
230.0 lbs

Squat

132x8
198x5
243x3
287x2
add briefs
331x1
353x1
375x1
375+40 chains x1
375+60 chains x1
375+99 chains x1
309+99 chains x3 (video below)

Dips

BWx5
BWx5
BW+24x3
BW+47x3
BW+103x8
BW+103x8

Incline Tate Press

46x9
46x8

[tom183]

Video

[Coke]

Big T in the 230's now, awesome.

Dig the super workout!

[tom183]

Thanks Coke.

Unfortunately none of this weight gain is going to my arms where I want it. It all seems to be going to my thighs, glutes and mid-section. I'm determined to stick with it though.

[tom183]

02/04/12
229.9 lbs

Bench Press

132x8
176x6
220x4
243x2
265x1
287x1
298x1

Bent Over Row (underhand grip)

138x8
226x5
254x2
293x8
293x8

Incline Dumbell Bench Press (~30 degrees)

46x6
97x12

Bent Over Row (overhand grip)

238x17
238x17

Plank

BW+90 for 1 minute

[HJP]

Squats looked nice!

Strong benching bro and your rows always impress.

[tom183]

Thanks HJP.

It was actually a last minute decision to go for a bench PR. Had I planned ahead I would've gone for 136kg for an even 300lbs. Confident I would've got it too. Ah well, next time.

[tom183]

04/04/12
230.1 lbs

Bulgarian Split Squat (in 2 handle deadlift machine)

74 per side x 15

Leg Extension

14 plates x 21
14 plates x 21

Seated Leg Curl

19 plates x 20

Deadlift (same machine)

58 per side x 5
91 per side x 3
124 per side x 3
168 per side x 1
209 per side x 2

[Coke]

Covered a lot of ground past two sessions!

[HJP]

Yeah 2lbs off the big 300!! Next time as you said though man

[tom183]

Thanks Coke and HJP.

[tom183]

07/04/12
229.1 lbs

Close Neutral Grip Lat Pulldown

9 plates x 8
13 plates x 5
17 plates x 2
20 plates + 6lbs x 12
20 plates + 6lbs x 12

Smith Machine Zydrunas Press

30 per side x 8
41 per side x 5
58 per side x 13
58 per side x 12

EZ Bar Curl

44x5
110x12 drop set to 66x10

Reverse Pec Deck

12 plates + 3lbs x 19 drop set to 8 plates x 13

Abdominal Bicycle Maneuvre

1 set to failure

[Coke]

Great job throughout mate.

[HJP]

Hows the body feel at the heavier weight? Still good composition? Were would you guess fat % sitting?

[tom183]

Thanks Coke.

Hows the body feel at the heavier weight? Still good composition? Were would you guess fat % sitting?

Agility and endurance have suffered a little but nothing major. 16% bf if I had to guess. I'm due for a progress pic, will put one up in the next few days.

[tom183]

09/04/12
230.3 lbs

Squat

132x8
198x5
243x3
287x2
add briefs
331x1
364x1
397x1
430x1
add light reverse bands
463x1
remove light bands, add medium reverse bands
491x1
add light reverse bands
513x1
529x1

Dips

BWx5
BWx5
BW+35x5
BW+68x5
add slingshot
BW+109x5
BW+143x5
BW+171x4

Front Squat

132x5
200+60 chains x 8

Incline Tate Press (~30 degrees)

46x10
46x8