Page 66 of 68 FirstFirst ... 16566465666768 LastLast
Results 1,626 to 1,650 of 1694

Thread: Tom183's Journal

  1. #1626
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    Have you got a knee injury Tom?
    No injury. What I meant there is that I missed the lift at knee height. Broke the ground ok but just couldn't lock it out.

  2. #1627
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,490
    Quote Originally Posted by tom183 View Post
    No injury. What I meant there is that I missed the lift at knee height. Broke the ground ok but just couldn't lock it out.
    Got you!
    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

  3. #1628
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    17/05/14
    221.2 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    225x2
    249x1
    289x1
    raise pins ~2 inches
    313x1
    raise pins ~1 inch
    324x1

    Lat Pulldown (medium width overhand grip)

    79x8
    119x5
    139x2
    170x12
    170x11 drop set to 119x10

    Klokov Press

    44x8
    66x5
    88x2
    110x8
    110x7

    Single Arm Seated Cable Row

    60x6
    79x3
    119x13
    against a doubled micro mini
    99x12

    Swiss Bar Skullcrusher

    71x15
    71x14

    Seated Dumbell Curl

    45 degrees
    39x9
    upright
    39x8

  4. #1629
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,490
    Very strong pressing 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

  5. #1630
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    Thanks macdaknife.

  6. #1631
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    19/05/14
    221.1 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    353x1
    402xmiss
    light reverse bands
    419x2
    402x3
    353x10
    wide stance
    353x4
    320x10
    remove bands
    300x5



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

    I don't usually like to use/rely on reverse bands that much but I overdid it with the running yesterday and my lower back was screaming at me.

  7. #1632
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    22/05/14 AM
    220.7 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    243x1
    278x4
    reactive slingshot
    300x4
    remove reactive slingshot
    wide grip
    278x1

    Unilateral Lat Pulldown

    66x8
    88x5
    110x2
    143x15
    143x15
    143x15




    22/05/14 PM
    220.9 lbs

    Skullcrusher

    swiss bar
    76x10
    76x10
    straight bar
    76x12

    Barbell Bicep Curl

    straight bar
    88x11
    EZ bar
    85x9
    swiss bar
    60x13

    Single Arm Triceps Cable Extension

    rope pressdown standing near weight stack
    55x15
    rope pressdown standing away from weight stack
    66x9
    overhead
    50x12

    Cable Curl

    straight bar
    116x15
    rope
    94x13
    preacher machine
    99x13
    Last edited by tom183; 05-22-2014 at 11:46 PM.

  8. #1633
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,490
    Why on earth were you running Tom???

    Strong work as usual 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

  9. #1634
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    Thanks macdaknife.

    Why on earth were you running Tom???
    Haha, I don't mention cardio on here but I generally do ~20km a week to maintain endurance and cardiovascular health.
    Last edited by tom183; 05-22-2014 at 11:48 PM.

  10. #1635
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    24/05/14
    220.3 lbs

    Front Squat

    132x8
    165x6
    198x4
    231x2
    265x1
    309x2
    287+37chains x 2
    265+73chains x 3

    Trap Bar Deadlift

    134x5
    226x5
    311x3
    404x2
    446x1
    490x1
    550x3

  11. #1636
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    26/05/14
    221.5 lbs

    Incline Bench Press (~30 degrees)

    132x8
    154x6
    176x4
    198x2
    220x1
    254x4
    220x10

    Cable Bicep Curl (straight bar with fat gripz)

    77x8
    154x12
    154x11

    Klokov Press

    55x6
    88x3
    110x8
    110x8

    Single Arm High Cable Curl

    50x20
    55x15

    Dips

    no lockout
    BW+28x15

  12. #1637
    fat submariner
    Join Date
    Apr 2011
    Location
    Hampshire, UK
    Posts
    1,490
    Great pulling with the trap bar again 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

  13. #1638
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    Thanks macdaknife.

  14. #1639
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    27/05/14
    221.9 lbs

    Lat Pulldown

    close neutral grip
    99x8
    139x5
    159x2
    201x13
    201x12
    medium width overhand grip
    159x12

    Triceps Cable Pressdown (straight bar with fat gripz)

    77x8
    154x14
    against a doubled micro mini
    121x12

    Cable Reverse Flye

    standing
    33x15
    bent over
    33x12

    Overhead Cable Triceps Extension (rope)

    88x20
    against a doubled micro mini
    88x15

  15. #1640
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    30/05/14 AM
    221.1 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    353x1
    376x3
    359x3
    Last edited by tom183; 06-03-2014 at 04:50 PM.

  16. #1641
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    03/06/14
    223.0 lbs

    Bench Press

    132x8
    165x6
    198x4
    220x2
    250x10
    against doubled micro minis
    250x4
    remove bands
    wide grip
    250x5
    230x10

    Bicep Curl

    cable - straight bar with fat gripz
    165x10
    dumbells - seated
    39x11
    swiss bar - wide handles
    60x16
    straight bar
    60x16
    Last edited by tom183; 06-03-2014 at 04:54 PM.

  17. #1642
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    05/06/14
    223.3 lbs

    Neutral Grip Chin Up

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

    Triceps Cable Pressdown (straight bar with fat gripz)

    77x8
    165x12
    against a doubled micro mini
    121x13

    Seated Cable Row (close neutral grip)

    119x6
    179x3
    238x12
    against a doubled micro mini
    179x15

    Single Arm Overhead Triceps Cable Extension (rope)

    55x12
    against a doubled micro mini
    33x12

    Lying Dumbell Rear Delt Row

    33x20
    33x20

    Single Arm Triceps Cable Pressdown (rope)

    standing near weight stack
    66x15
    standing away from weight stack
    55x11

  18. #1643
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    07/06/14
    222.6 lbs

    Sumo Deadlift

    132x5
    221x5
    310x3
    354x2
    397x1
    441x1
    475x2
    446+35chains x 3
    ultra wide
    400x3

    Standing Cable Crunch

    88x6
    143x3
    198x15
    198x15

    Captains Chair Leg Raise (bent legs)

    BWx42

  19. #1644
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    09/06/14
    222.0 lbs

    Dumbell Bench Press

    50x8
    61x6
    72x6
    83x2
    105x10
    105x10
    30 degree incline
    94x11
    upright
    79x10

    Cable Curl

    straight bar with fat gripz
    165x10
    remove fat gripz
    165x10
    single arm
    66x10
    high position
    55x11

  20. #1645
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    11/06/14
    221.9 lbs

    Lat Pulldown

    medium width overhand grip
    79x8
    119x5
    139x2
    164x13
    close neutral grip
    184x13
    medium width underhand grip
    204x10
    single arm
    105x9

    Triceps Cable Extension

    overhead (rope)
    99x18
    pressdown (rope)
    165x9
    straight bar with fat gripz
    165x11
    against a doubled micro mini
    132x12

  21. #1646
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    13/06/14 AM
    221.8 lbs

    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    315x1
    352x1
    352+37chains x 2
    352+55chains x 2
    332+55chains x 4
    332x5




    13/06/14 PM

    Seated Calf Raise

    44x10
    88x5
    132x10
    132x10
    132x10

    Toes to Bar

    BWx15
    BWx13
    BWx12

    Standing Calf Raise

    BWx5
    BW+90x15
    BW+90x15

    Pallof Press

    77 for 30 seconds




    Finished with some grip work using various Captains of Crush grippers.
    Last edited by tom183; 06-14-2014 at 09:51 AM.

  22. #1647
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    16/06/14
    223.3 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    250x1
    301x1
    reactive slingshot
    301x4

    Seated Dumbell Curl

    upright
    44x10
    45 degrees
    33x10

    Klokov Press

    55x6
    88x3
    110x10
    110x9

    Cable Curl

    154x11
    154x11
    Last edited by tom183; 06-17-2014 at 07:02 PM.

  23. #1648
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    17/06/14
    222.2 lbs

    Chin Up (partially supinated grip) superset with Lat Pulldown (medium width overhand grip)

    BW+24x8 then 99x12
    BW+24x8 then 99x12

    Triceps Cable Pressdown

    straight bar with fat gripz
    154x15
    rope
    132x13
    single arm
    55x11
    standing away from weight stack
    44x11

    Cable Lateral Raise

    33x14
    against a doubled micro mini
    22x10

  24. #1649
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    19/06/14
    221.8 lbs

    Deadlift

    132x5
    221x5
    310x3
    354x2
    397x1
    441x1
    475x2
    snatch grip
    400x4
    sumo
    400x5

    Front Squat

    132x8
    165x6
    198x4
    226x2
    254x1
    300x1
    reverse monster minis
    300x5
    remove bands
    260x5

  25. #1650
    Senior Member tom183's Avatar
    Join Date
    Nov 2008
    Location
    Australia
    Posts
    3,394
    21/06/14
    221.1 lbs

    Bottom Position Bench Press

    132x8
    165x6
    198x4
    225x2
    251x1
    291xmiss
    raise pins ~2 inches
    315xmiss
    300x1
    against doubled micro minis
    280x1

    Cable Curl (straight bar with fat gripz)

    165x11
    against a doubled micro mini
    132x11
    single arm
    50x10

    Swiss Bar OHP

    60x6
    104x3
    137x9
    137x7

    Swiss Bar Curl

    65x15
    65x15

    Incline Dumbell Bench Press (~30 degrees)

    50x8
    61x6
    72x2
    83x15
    flat bench
    83x12

Similar Threads

  1. Starting Strength Journal - first journal
    By ditogarcia in forum Member Online Journals
    Replies: 31
    Last Post: 12-08-2008, 07:14 AM
  2. Me Journal.........
    By Joey G. in forum Member Online Journals
    Replies: 6
    Last Post: 11-22-2002, 12:18 PM
  3. to Fangel..
    By c_8nOM in forum General Chat
    Replies: 1
    Last Post: 07-03-2001, 02:40 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •