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Thread: Tom183's Journal

  1. #1451
    Senior Member tom183's Avatar
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    Reserved......

  2. #1452
    Senior Member tom183's Avatar
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    21/10/13
    224.0 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    246x1
    246+37 chains x 6
    246+73 chains x 3

    Lat Pulldown (EZ grip)

    119x8
    159x5
    198x2
    238x11
    against a doubled micro mini
    190x12

    Seated Dumbell OHP

    39x8
    55x5
    72x2
    88x8
    45 degree incline
    88x10
    30 degree incline
    88x12

    Seated Cable Row (medium width overhand grip)

    119x6
    179x3
    238x15
    238x15

    Single Arm Triceps Cable Extension

    pushdown standing away from weight stack
    66x13
    pushdown standing near weight stack
    66x11
    overhead extension
    55x8

  3. #1453
    fat submariner
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    solid 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

  4. #1454
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  5. #1455
    Senior Member tom183's Avatar
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    23/10/13
    224.0 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    314x1
    314+60chains x 3
    314+99chains x 3
    314x5

    Standing Single Leg Calf Raise

    BWx6
    BW+22x3
    BW+79x11
    BW+44x14

    Seated Calf Raise

    44x5
    99x15

    Ab Wheel Rollout (from knees)

    BWx12






    Finished with some grip work using various Captains of Crush grippers.

  6. #1456
    WBB Team Captain Coke's Avatar
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    Moving on strong and staying on track, wouldn't expect anything less from you Tom.

  7. #1457
    Senior Member tom183's Avatar
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    Thanks Terry.

  8. #1458
    Senior Member tom183's Avatar
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    25/10/13
    223.7 lbs

    Bench Press

    132x8
    165x6
    193x4
    215x2
    235x1
    against doubled micro minis
    235x7
    against doubled minis
    235x3

    Lat Pulldown (medium width overhand grip)

    79x8
    119x5
    159x2
    against a doubled micro mini
    159x15
    159x15

    Cable Crossover

    66x6
    99x3
    143x8
    121x11

    Seated Cable Row (EZ grip)

    119x6
    159x3
    249x15
    249x15

    Cable Lateral Raise

    against a doubled micro mini
    22x10

    Cable Curl (straight bar)

    165x12 drop set to 110x9 drop set to 66x10

  9. #1459
    fat submariner
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    Strong work there Tom. Been thinking of getting some bands for my garage gym.
    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. #1460
    Senior Member tom183's Avatar
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    Thanks macdaknife. Cool, they're definitely a worthwhile purchase.

  11. #1461
    Senior Member tom183's Avatar
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    27/10/13
    222.9 lbs

    Snatch Grip Deadlift

    132x5
    222x5
    266x3
    309x2
    354x1
    400x3
    conventional with pause mid shin
    400x1
    400x1

    Leg Extension

    110x6
    165x3
    220x16
    220x16

    45 Degree Side Bend

    BWx3
    BWx3
    BW+22x15

  12. #1462
    Senior Member tom183's Avatar
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    29/10/13
    224.4 lbs

    Dumbell Bench Press

    50x8
    61x6
    79x4
    94x2
    116x7
    30 degree incline
    105x8

    Standing Straight Arm Pulldown

    77x8
    99x5
    121x2
    154x15
    154x15

    Bench Press

    132x6
    160x3
    speed reps against doubled micro mins
    160x2
    160x2
    160x2

    Lying Dumbell Row

    28x6
    39x3
    55x20
    55x20

    Triceps Cable Extension

    straight bar pushdown
    154x12 drop set to 110x12
    overhead rope extension
    88x12 drop set to 66x10

  13. #1463
    fat submariner
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    Solid session there Tom. Great DB pressing!
    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

  14. #1464
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  15. #1465
    Senior Member tom183's Avatar
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    01/11/13 AM
    222.9 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    314x1
    355x2
    knee wraps
    355x3
    remove wraps
    three second pause
    309x1





    1/11/13 PM
    223.0 lbs

    Seated Calf Raise

    44x8
    66x5
    88x3
    110x15
    110x15

    Standing Single Leg Calf Raise

    BWx5
    BW+18x15
    BW+18x15

    Swiss Ball Crunch

    feet up
    BWx5
    BW+33x8
    feet down
    BW+33x20





    Finished with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 11-02-2013 at 12:32 AM.

  16. #1466
    Senior Member tom183's Avatar
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    03/11/13
    222.4 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    220x2
    242x1
    273x1
    273x1
    against doubled micro minis
    254x1

    Seated Single Arm Cable Row

    60x8
    79x5
    99x2
    125x15
    against a doubled micro mini
    99x15

    Cable Crossover

    66x6
    88x3
    110x15
    110x13

    Rotating Handle Chin Up

    some lat pulldowns as a warm up, then;
    BWx12
    BWx11

    Triceps Cable Extension

    single arm rope pressdown standing away from weight stack
    60x15
    single arm rope pressdown standing near weight stack
    55x15
    single arm rope overhead extension
    55x13

  17. #1467
    Senior Member tom183's Avatar
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    05/11/13
    222.3 lbs

    Deadlift

    132x5
    220x5
    277x3
    332x3
    387x2
    442x1
    486x1

    Front Squat

    132x8
    165x6
    198x4
    220x2
    against choked lights
    220x1
    against choked averages
    220x4
    220x4
    remove bands
    220x10

    Pallof Press

    77 for 30 seconds

    Captains Chair Leg Raise

    BWx36

  18. #1468
    Senior Member tom183's Avatar
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    07/11/13
    224.1 lbs

    Incline Bench Press (~30 degrees)

    132x8
    157x6
    179x4
    201x2
    239x5
    239x5
    204x12

    Chin Up (partially supinated grip)

    some lat pulldowns as a warm up, then;
    BW+24x10
    BW+24x9
    BWx10

    Chest Flye Machine

    110x8
    143x5
    176x2
    209x10
    209x10

    Seated Cable Row (medium width neutral grip)

    110x6
    176x3
    242x15
    242x15

    High Cable Curl

    55x12

    Seated Dumbell Curl

    45 degree incline
    33x10
    upright
    33x9

  19. #1469
    fat submariner
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    Consistently strong in every session 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

  20. #1470
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  21. #1471
    Senior Member tom183's Avatar
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    10/11/13
    222.9 lbs

    Squat

    132x8
    176x6
    220x4
    254x2
    287x1
    314x1
    342x1
    reverse monster minis
    377x2
    reverse lights
    394x3

    Standing Single Leg Calf Raise

    BWx6
    BW+33x3
    BW+105x9

    Squat

    200x3
    200x3
    speed reps
    200+40chains x 2
    200+40chains x 2
    200+40chains x 2
    200+40chains x 2

    Seated Calf Raise

    44x6
    88x3
    132x10





    Finished with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 11-10-2013 at 03:03 PM.

  22. #1472
    fat submariner
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    Solid leg session 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

  23. #1473
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  24. #1474
    Senior Member tom183's Avatar
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    12/11/13 AM
    222.9 lbs

    Bench Press

    132x8
    168x6
    203x4
    227x2
    249x1
    289x2
    reactive slingshot
    304x3
    remove reactive slingshot
    wide grip
    231x11





    12/11/13 PM
    223.0 lbs

    Neutral Grip Chin Up

    some lat pulldowns as a warm-up, then;
    BWx12
    BWx11
    BWx10

    Seated Barbell OHP

    88x8
    110x6
    132x4
    154x2
    176x5
    against choked micro minis
    132x10

    Seated Cable Row (medium width overhand grip)

    119x6
    179x3
    238x15
    against a doubled micro mini
    198x15

    Dumbell Bench Press

    50x6
    61x3
    90x10
    90x10

    Triceps Cable Extension

    overhead extension with rope
    99x15
    pushdown with straight bar
    165x10
    Last edited by tom183; 11-12-2013 at 03:25 PM.

  25. #1475
    Senior Member tom183's Avatar
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    14/11/13
    223.6 lbs

    Sumo Deadlift

    132x5
    221x5
    266x3
    310x2
    354x1
    400x5
    conventional with pause mid shin
    400x1

    Front Squat

    132x8
    165x6
    198x4
    231x2
    254x1
    254+40chains x 6
    254+75chains x 4

    Captains Chair Leg Raise

    BWx5
    BWx5
    BW+35x12
    Last edited by tom183; 11-14-2013 at 06:25 AM.

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