Tom183's Journal

[tom183]

Nice pull n push day, Tom.

Always on a nice roll, must be well pleased with it all.

Thanks GazzyG and Coke

Reps increasing on the DB Bench, nice!

Thanks HJP. I was surprised how much a 6lb jump has cut my reps back by. Hoping to get back to the 7-8 rep range at this weight.

Love the heavy dips!!! Great work on the squats. Strong bench accessory today too.

Thanks Brian. A long way to go if I'm ever going to catch your dips though.

[NickAus]

Solid upper work there bro!!

[tom183]

28/01/12
226.9 lbs

Bulgarian Split Squat (in 2 handle deadlift machine)

44 per side x 15
44 per side x 15

Leg Extension

9 plates x 20
9 plates x 20

Seated Leg Curl

15 plates x 18
15 plates x 18

Deadlift (same machine)

44 per side x 5
88 per side x 3
110 per side x 3
132 per side x 3
154 per side x 1
176 per side x 1
198 per side x 3



Have decided to do a session in a commercial gym every once in a while from now on. No bar for deadlifts sucks but access to a leg extension and leg curl machine makes up for it and is something I think my lower body training will benefit from.

[HJP]

Nice to get a few machines in the mix every now an again.

[Coke]

Like the different approach man.

[tom183]

Thanks Nick, HJP and Coke.

[tom183]

31/01/12
227.0 lbs

Chin-ups (rotating handles) superset with close neutral grip lat pulldown

BWx10 then 11 plates x 12
BWx8 then 11 plates x 12

Seated Dumbell OHP

39x8
55x5
66x2
80x11
80x10

EZ Bar Curl

100x11
100x10 drop set to 66x8

Reverse Pec-deck

11 plates x 15
11 plates x 15

Swiss Ball Crunch

BW+33x23
BW+33x23

[Coke]

Damn, session is outrageous to say the least.

[HJP]

Mate big work. DB overhead always strong man

[tom183]

Thanks Coke and HJP.

[tom183]

04/02/12
225.9 lbs

Squat

132x8
198x5
243x3
287x1
add briefs
331x1
364x1
392x1
419x1
add medium reverse bands
452x1
474x1

Dips

BWx5
BWx5
add slingshot
BW+47x5
BW+92x5
BW+138x5
remove slingshot
BWx20

[HJP]

How's the slingshot feel on dips? Nice squats too bro

[Coke]

Great focus with the squats and dips bro.

[tom183]

Thanks Coke.

How's the slingshot feel on dips? Nice squats too bro

Thanks HJP. It feels good. Really takes some stress off the joints.

[tom183]

08/02/12
226.7 lbs

Bench Press

132x8
198x5
243x3
265x2
add slingshot
276x2
287x2
303x2

Bent Over Row

143x8
226x5
254x2
287x8
287x8

Incline Dumbell Bench Press (~30 degrees)

97x10
97x10

Single Arm Row

146x15

Plank

BW+79 for 1 minute

[HJP]

Solid Benching, how'd the heavy sets feel?

Your Bent Over Row is a big one bro, solid!

[Coke]

Good job throughout Tom.

[tom183]

Thanks Coke.

Solid Benching, how'd the heavy sets feel?

Your Bent Over Row is a big one bro, solid!

Thanks HJP. They felt really good. I was surprised at how much the slingshot helps off the chest. Not something I'll be doing all that often without a spotter though.

[tom183]

10/02/12
226.3 lbs

Bulgarian Split Squat (in 2 handle deadlift machine)

55 per side x 15

Leg Extension

10 plates x 20

Seated Leg Curl

16 plates x 20

Deadlift (same machine)

55 per side x 5
88 per side x 3
121 per side x 3
165 per side x 1
201 per side x 3

[HJP]

High reps in there! Legs would've been pumped!!

[Coke]

Looking real nice dude.

[tom183]

Thanks HJP and Coke.

[tom183]

13/02/12
226.6 lbs

Chin-ups (rotating handles) superset with close neutral grip lat pulldown

BWx10 then 12 plates x 12
BWx9 then 12 plates x 12

Smith Machine Zydrunas Press

22 per side x 8
39 per side x 5
50 per side x 12
50 per side x 11

EZ Bar Curl

100x12
100x10 drop set to 66x8

Reverse Pec-deck

12 plates x 15
12 plates x 15

Swiss Ball Crunch

BW+33x24
BW+33x24

[GazzyG]

Great sessions all round, Tom! Particularly liking the Squats and Dips.

How's the Z-Press faring for you?

[HJP]

Love that chins to pull down superset. Nice