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Thread: Tom183's Journal

  1. #1326
    Senior Member tom183's Avatar
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    22/06/13
    222.1 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    against doubled micro minis
    220x5
    against doubled minis
    220x2
    220x2
    remove bands
    wide grip
    220x13

    Seated Cable Row (medium width overhand grip)

    99x8
    139x5
    179x2
    235x15
    235x15

    Cable Crossover

    66x6
    99x3
    141x10
    110x14

    Seated Single Arm Cable Row

    60x6
    99x3
    150x10
    125x15

    Single Arm Triceps Cable Pressdown (rope) superset with Single Arm Dumbell Preacher Curl

    80x15 then 33x12
    80x12 then 33x10

  2. #1327
    WBB Team Captain Coke's Avatar
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    Session is very nice mate, dig all your efforts!

  3. #1328
    Senior Member tom183's Avatar
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    Thanks Terry.

  4. #1329
    Senior Member tom183's Avatar
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    24/06/13 AM
    222.3 lbs

    Trap Bar Deadlift

    138x5
    226x5
    314x3
    380x3
    446x2
    480x1
    524x2
    3 inch deficit
    402x8




    24/06/13 PM
    223.3 lbs

    Captains Chair Leg Raise

    BWx5
    BW+18x5
    BW+35x15
    BW+35x15

    Side Plank

    BW+33 for 1 minute





    26/06/13
    222.9 lbs

    Lat Pulldown (medium width neutral grip)

    119x8
    159x5
    198x2
    258x9
    258x8

    Dips

    BWx5 (slingshot)
    BWx5 (reactive slingshot)
    BWx5
    against a doubled monster mini
    BWx3
    against a doubled light and a doubled mini
    BWx9
    BWx9

  5. #1330
    WBB Team Captain Coke's Avatar
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    Solid with all movements Tom.

  6. #1331
    Senior Member tom183's Avatar
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    Thanks Terry.

  7. #1332
    Senior Member tom183's Avatar
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    28/06/13
    222.0 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    314x1
    353x1
    reverse lights
    400x3
    reverse averages
    422x3

    Leg Extension

    110x8
    154x5
    187x2
    231x15
    231x15

    Abdominal Bicycle Maneuvre

    1 set to failure

  8. #1333
    Senior Member tom183's Avatar
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    30/06/13
    221.4 lbs

    Bench Press

    132x8
    165x6
    198x4
    231x2
    254x1
    278x3
    reactive slingshot
    294x3
    original slingshot
    311x2

    Kneeling Single Arm Cable Row

    143x8
    176x5
    204x2
    231x15
    231x15

    Close Grip Bench Press

    132x6
    200x3
    200+60 chains x 5
    200+60 chains x 5

    Lying Dumbell Row

    28x6
    39x3
    50x15
    50x15

    Triceps Cable Pressdown superset with Cable Curl (both using a straight bar with fat gripz)

    187x10 then 165x10

  9. #1334
    fat submariner
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    strong all round Tom but especially with the pressing mate!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  10. #1335
    Senior Member GazzyG's Avatar
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    Nice benching, bud!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  11. #1336
    Senior Member tom183's Avatar
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    Thanks macdaknife and Gaz.

  12. #1337
    Senior Member tom183's Avatar
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    02/07/13 AM
    221.9 lbs

    Trap Bar Deadlift

    138x5
    226x5
    315x3
    359x2
    403x2
    403+60 chains x 1
    403+134 chains x 6



    PM
    222.7 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    268x6
    268x5

    Captains Chair Leg Raise

    BWx5
    BW+26x18
    BW+26x18




    Finished with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 07-02-2013 at 08:02 AM.

  13. #1338
    WBB Team Captain Coke's Avatar
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    Fine stuff as usual man, ace lifting going on.

  14. #1339
    Senior Member tom183's Avatar
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    Thanks Terry.

  15. #1340
    Senior Member tom183's Avatar
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    04/07/13 AM
    222.7 lbs

    Neutral Grip Chin Up

    some close neutral grip lat pulldowns as a warm up, then;
    BW+24x10
    BW+24x9
    BWx11

    Dips

    BWx5 (slingshot)
    BWx5 (reactive slingshot)
    BWx5
    BW+24x3
    BW+55x1
    BW+90x10
    BW+46x15




    PM
    222.9 lbs

    Lat Pulldown (wide neutral grip)

    88x8
    121x5
    154x2
    187x15
    187x15

    Seated Dumbell OHP

    39x8
    55x5
    66x2
    83x8
    83x8

    Triceps Cable Pressdown (rope) superset with Seated Hammer Curls

    165x10 then 44x10

    Triceps Cable Pressdown (straight bar) superset with Machine Preacher Curls

    176x15 then 110x13
    Last edited by tom183; 07-04-2013 at 07:30 AM.

  16. #1341
    Senior Member GazzyG's Avatar
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    Strong bodyweight moves, bud.
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  17. #1342
    fat submariner
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    that's some solid dipping there Tom!
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  18. #1343
    Senior Member tom183's Avatar
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    Thanks Gaz and macdaknife.

  19. #1344
    Senior Member tom183's Avatar
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    06/07/13
    223.0 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    320x1
    353x5
    paused reps
    314x5
    287x8

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

    BWx5
    BW+66x14
    BW+66x13

    Crunches

    2 sets to failure

  20. #1345
    WBB Team Captain Coke's Avatar
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    Nice job throughout Tom.

  21. #1346
    Senior Member tom183's Avatar
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    Thanks Terry.

  22. #1347
    Senior Member tom183's Avatar
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    08/07/13
    223.6 lbs

    Bench Press

    132x8
    165x6
    201x4
    237x2
    237+40 chains x 3
    237+79 chains x 2
    237x10
    wide grip
    237x7

    Seated Cable Row (medium width underhand grip)

    119x8
    159x5
    198x2
    258x14
    258x14
    medium width overhand grip
    258x12
    258x12

  23. #1348
    Senior Member GazzyG's Avatar
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    Strong squats and benching, keep it up!
    Add me on Facebook: Gaz Pengelly

    Best Lifts: | Goals:
    SQ167.5(368.5) | 180(396)
    BE112.5(247.5) | 120(265)
    DL205(451) | 220(484)

    www.garethkpengelly.co.uk

  24. #1349
    WBB Team Captain Coke's Avatar
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    Good stuff mate...dig the avatar, delts and arms are huge!

  25. #1350
    Senior Member tom183's Avatar
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    Thanks Gaz and Terry.

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