Tom183's Journal

[tom183]

05/12/11
222.8 lbs

Front Squat

132x8
176x5
220x12
220x12
Add light reverse bands
265x3
287x3
309x3

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

BW+97x12
BW+97x11




Front squats only tonight. Shoulders/traps were too sunburnt for back squats.

No real theory behind using the bands. Bought them last week and was just keen to try them out.

[Coke]

Good deal on the bands, nice front squats...seemed to have picked up the pace some lately.

[HJP]

Some decent front squats going on! Love the use of the bands!

[tom183]

Thanks Coke and HJP.

[tom183]

08/12/11
223.0 lbs

Dumbell Bench Press

55x8
72x5
88x2
110x8
110x8
88x12

Bent Over Row

138x8
220x5
282x7
282x7
226x17

Plank

BW+68 for 1 minute

[Brian C]

Solid work Tom! Strong front squats.

[HJP]

Getting more reps on those DB presses all the time. Solid

[NickAus]

Great work!!

Did you get tension in the hole?

[Coke]

In a real nice groove overall man.

[tom183]

Solid work Tom! Strong front squats.

In a real nice groove overall man.

Thanks Brian and Coke.

Getting more reps on those DB presses all the time. Solid

Cheers HJP. Going to be upping the weight next week.

Great work!!

Did you get tension in the hole?

Thanks Nick. I think so man. What do you (and everyone else) think?

Video

[tom183]

12/12/11
223.2 lbs

Squat (light)

138x8
182x5
against light bands
182x15
182x15

Deadlift

220x5
265x3
320x3
364x1
410x5



Again, no real theory behind using the bands, just experimenting.

[Coke]

Glad to see you step outside the box, the only way to know is experience something for yourself.

Effort is looking very nice.

[HJP]

Always fun to have a play with the bands bro. How'd you find them?

[NickAus]

Looks good.

Big rep pulls bro!!

[tom183]

Glad to see you step outside the box, the only way to know is experience something for yourself.

Effort is looking very nice.

Thanks Coke. Very true words.

Always fun to have a play with the bands bro. How'd you find them?

Certainly different. Looking forward to incorporating them more though and progressing to stronger bands.

Looks good.

Big rep pulls bro!!

Thanks Nick.

[tom183]

15/12/2011
223.6 lbs

Chin-ups

BWx12
BWx11

Seated Dumbell OHP

43x8
54x5
65x2
82x11
82x11

EZ Bar Curl

112x5
112x5 drop set to 78x8

L Lateral Raise

37x17
37x16

Swiss Ball Crunch

BW+22x24
BW+22x23

[HJP]

I like the starting with chins. Nice idea!

[GazzyG]

I like the starting with chins. Nice idea!

Was thinking that too, crank them out while fresh.

That's some heavy dumbbells to put over your head!

[Coke]

Upper body workout is tight bro, good job.

[NickAus]

Im nearly as heavy as you now 221........just fatter ha ha.

Good upper work!!

[NickAus]

BTW in the new year you sould come to Sydney and we can train together my shout!

[tom183]

I like the starting with chins. Nice idea!

Was thinking that too, crank them out while fresh.

That's some heavy dumbbells to put over your head!

Upper body workout is tight bro, good job.

Thanks HJP, GazzyG and Coke.

Im nearly as heavy as you now 221........just fatter ha ha.

Good upper work!!

BTW in the new year you sould come to Sydney and we can train together my shout!

Thanks Nick. Haha, I've been thinking of making a push for 230-235. Your goal weigh is high 220s, yeh?
Sounds good man. My Mum is moving to Cronulla in the new year. You anywhere near there?

[tom183]

19/12/11
222.9 lbs

Squat

132x8
198x5
254x3
287x1
add briefs
325x1
353x1
380x1
413x1
add light reverse bands
430x1
446x1

Dips

BWx5
BWx5
BW+34x1
BW+102x5
BW+102x5

Standing Single Leg Calf Raise (from a 5 inch block)

BW+97x12
BW+97x11

Incline Tate Press (~30 degrees)

37x12
37x12

[HJP]

Big squats!!Bit of a full body workout. Solid

[Coke]

Props on the huge sets of squats, session is damn good.