Tom183's Journal

[tom183]

Thanks Terry and Hayden.

[tom183]

20/08/12
233.0 lbs

Bench Press

132x8
160x6
193x4
220x2
against doubled micro minis
226x3
against doubled minis
226x2
add reactive slingshot
226x3
against doubled minis and micro minis
226x1

Bent Over Row (overhand grip)

143x8
209x5
248x2
289x10
289x10

Cable Crossover

5 plates x 8
9 plates + 6 lbs x 12
9 plates + 6 lbs x 12

Kneeling Single Arm Cable Row

8 plates x 8
17 plates + 6 lbs x 16
17 plates + 6 lbs x 15

Swiss Ball Crunch

BWx5
BW+44x17 drop set to BW+22x17 drop set to BWx17

[Coke]

Chest and back work is tight guy, liking the swiss ball crunches too.

[tom183]

Thanks Terry.

[tom183]

22/08/12
233.1 lbs

Front Squat

132x8
176x6
209x4
243x2
276x3
reverse monster minis
303x3
reverse lights
331x3
reverse mediums
358x3
reverse larges
386x3

Shrug (DOH grip)

132x8
220x5
309x12
309x12

Travelling Lunges

BWx10
BW+44x52

Cable Pull-through

6 plates x 8
9 plates x 5
13 plates x 12
13 plates x 12

[HJP]

Man so much weight on the front of the shoulders! Nice front squats. Nailing it

[Coke]

Good job on handling the brutal front squats.

[tom183]

Thanks Hayden and Terry.

[tom183]

25/08/12
233.4 lbs

Neutral Grip Chin Up

BWx2
BW+39x5
BW+39x5
BWx9

Military Press

88x8
121x5
154x2
187x5
187x4
137x12

Ab Wheel Rollout (from knees)

11



Quick session. Short on time. Not great numbers but rest periods were more rushed than usual so I'm not surprised.

[NickAus]

Yep, huge front squats!!

[HJP]

Pushes and Pulls in, makes the short session worth it bro, good exercise selection

[Coke]

Made quick work of it Tom, very nice.

[tom183]

Thanks Nick, Hayden and Terry.

[tom183]

29/08/12
233.7 lbs

Squat

132x8
176x6
220x4
254x2
287x1
303+60 chains x 3
303+99 chains x 2

Dips

BWx5
BWx5
BW+24x3
BW+52x14
BW+52x13

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

BWx5
BW+79x15

Triceps Cable Pressdown (straight bar)

8 plates x 8
15 plates + 6 lbs x 16

[Coke]

Super session overall, looking solid near the 235 mark.

[HJP]

Stacking the chain weight on!!

[tom183]

Thanks Terry and Hayden.

[tom183]

01/09/12
233.9 lbs

Bench Press

132x8
165x6
193x4
220x2
226+40 chains x 3
226+60 chains x 3
226+99 chains x 2
220x12 no rest, add maddog slingshot 220x6

Bent Over Row (underhand grip)

149x8
226x5
259x2
304x8
304x8

Incline Dumbell Bench Press (~30 degrees)

50x8
99x12

Kneeling Single Arm Cable Row

9 plates x 8
17 plates + 8 lbs x 16

Swiss Ball Crunch

BWx5
BW+55x25

[NickAus]

Bet your built like a tank these days, good old school movements hit hard..........and milk!!

Nice!!

[Coke]

Chest and back work is tight guy.

[bloodshoteyes]

Big rows man, that is some good weight.

[tom183]

Thanks Nick, Terry and Chris.

[tom183]

03/09/12
233.0 lbs

Front Squat

132x8
154x5
180x2
against choked lights and minis
180x5
against choked mediums
180x5
against choked mediums and minis
180x5
against choked mediums and monster minis
180x5

Sumo Deadlift

220x5
265x5
309x3
353x3
397x1
419x1
441x1


Finished with some grip work using a Captains of Crush number 1. Seems NickAus's love of grip training is contagious.

[NickAus]

Nice squats and pulls bro!!

After my wedding I may join you on the general power building work, good for building up dem muscles!

Hey good to hear youve got a (or more) gripper(s), they will help your upper body movements and change your hands into steel.

[Coke]

Fine day with the front squats and sumos.