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Thread: Tom183's Journal

  1. #1651
    Senior Member tom183's Avatar
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    23/06/14 AM
    222.6 lbs

    Chin Up superset with Lat Pulldown

    neutral then neutral
    BWx12 then 119x10
    overhand then underhand
    BWx8 then 119x11
    underhand then overhand
    BWx9 then 99x10
    rotating then unilateral
    BWx9 then 83x10

    Triceps Cable Pressdown

    bar
    154x14
    154x14
    rope
    132x11
    132x11
    Last edited by tom183; 06-26-2014 at 05:16 PM.

  2. #1652
    Senior Member tom183's Avatar
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    26/06/14 AM
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    Squat

    154x8
    187x6
    220x4
    254x2
    287x1
    320x1
    320+55chains x 6
    320+108chains x 2



    26/06/14 PM
    221.9 lbs

    Wide Stance Squat

    132x8
    165x6
    200x4
    232x2
    266x1
    299x1
    332x1
    briefs
    332x1
    359x1
    387x1
    420x2
    400x3

    Arch Back Good Morning

    44x8
    88x5
    121x2
    143x8

    Captains Chair Leg Raise

    bent legs
    BWx5
    BW+26x25





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

  3. #1653
    Senior Member tom183's Avatar
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    28/06/14
    222.0 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    248x1
    280x3
    265+37chains x 2
    231+37chains x 6
    wide grip
    231x9

    Swiss Bar Curl

    82x12
    82x11
    82x11

    Klokov Press

    66x6
    99x3
    132x4
    99x12

    Cable Curl (straight bar with fat gripz)

    154x13
    against a doubled micro mini
    121x11

    Cable Crossover

    88x8
    132x10 drop set to 88x8

  4. #1654
    Senior Member tom183's Avatar
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    29/06/14
    221.8 lbs

    Neutral Grip Chin Up superset with Standing Straight Arm Pulldown

    BWx12 then 110x12
    BWx10 then 110x11
    BWx8 then 110x10

    Triceps Cable Pressdown

    straight bar with fat gripz
    176x10
    against a doubled micro mini
    132x12
    rope
    110x15
    remove band
    132x10

  5. #1655
    Senior Member tom183's Avatar
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    01/07/14 AM
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    Trap Bar Deadlift

    139x5
    227x5
    315x3
    370x3
    425x2
    470x1
    514x1
    558x1

    Deadlift

    speed reps
    conventional
    288x2
    288x2
    288x2
    sumo
    288x2
    288x2
    288x2



    01/07/14 PM
    223.0 lbs

    Safety Bar Squat

    139x8
    172x6
    205x4
    237x2
    271x1
    300x5
    300x5

    Standing Cable Crunch

    88x6
    154x3
    220x11
    220x11
    Last edited by tom183; 07-02-2014 at 11:32 PM.

  6. #1656
    Senior Member tom183's Avatar
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    03/07/14 AM
    222.0 lbs

    Incline Bench Press

    132x8
    154x6
    176x4
    198x2
    220x1
    256x3
    234x6

    EZ Bar Curl

    44x8
    100x8
    100x8
    84x12
    Last edited by tom183; 07-05-2014 at 07:00 AM.

  7. #1657
    fat submariner
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    Consistently smashing it Tom! Hope all is well down under 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

  8. #1658
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  9. #1659
    Senior Member tom183's Avatar
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    05/07/14
    221.7 lbs

    Squat

    wide
    133x8
    166x6
    200x4
    232x2
    266x1
    299x1
    332x1
    365x1
    387x1
    354x4
    olympic
    332x6
    310x10
    250x20

    Standing Calf Raise

    BWx5
    BW+84x16
    BW+84x16




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

  10. #1660
    Senior Member tom183's Avatar
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    07/07/14
    222.9 lbs

    Bench Press

    132x8
    154x6
    187x4
    198x2
    220x1
    250x9
    against doubled micro minis
    250x5
    against doubled minis
    228x2
    remove bands
    swiss bar
    214x6
    192x11

    Seated Dumbell Curl

    50x8
    45 degree incline
    38x11
    38x10

    Klokov Press

    55x6
    88x3
    112x8
    112x7

    Cable Curl (straight bar with fat gripz)

    143x12
    against a doubled micro mini
    110x12

    Cable Crossover

    against doubled micro minis
    88x14
    88x10

  11. #1661
    fat submariner
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    Solid benching Tom and as for the curling... jeeeeez
    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

  12. #1662
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  13. #1663
    Senior Member tom183's Avatar
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    09/07/14
    221.0 lbs

    Deadlift

    sumo
    133x5
    221x5
    276x3
    332x3
    376x2
    420x1
    485x1
    441x3
    441x3
    ultra wide
    400x3
    376x6
    conventional with pause mid shin
    310x8

  14. #1664
    Senior Member tom183's Avatar
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    14/07/14 AM
    220.1 lbs

    Dumbell Bench Press

    50x8
    61x6
    72x4
    83x4
    94x1
    110x8
    105x9
    30 degree incline
    99x9

    Machine Preacher Curl

    44x8
    110x12
    110x12
    110x12




    14/07/14 PM
    220.0 lbs

    Seated Cable Row

    medium width overhand grip
    99x8
    139x5
    179x2
    218x15
    close neutral grip
    239x12
    against a doubled micro mini
    190x12
    single arm
    79x15

    Single Arm Triceps Cable Extension (rope)

    pressdown standing away from weight stack
    55x15
    pressdown standing near weight stack
    66x12
    overhead
    44x13
    Last edited by tom183; 07-15-2014 at 06:10 PM.

  15. #1665
    Senior Member tom183's Avatar
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    18/07/14
    221.1 lbs

    Leg Extension

    88x8
    132x5
    176x2
    220x15
    220x15
    220x15




    Wanted to do more here but had to call this session early.

  16. #1666
    fat submariner
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    Strong all round as usual Tom.

    What does the pause mid shin on the pulls do for 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

  17. #1667
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    Just building some isometric strength and getting some extra TUT around a sticking point that I have.

  18. #1668
    Senior Member tom183's Avatar
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    22/07/14
    221.4 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    254x1
    302xmiss (stupid for even trying when I haven't benched in over 2 weeks)
    reactive slingshot
    302x2
    original slingshot
    302x3
    remove slingshot
    265x3
    close thumbless grip
    200x10
    200x9

    Swiss Bar Curl

    82x10
    82x10
    82x10

  19. #1669
    Senior Member tom183's Avatar
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    24/07/14
    220.4 lbs

    Squat

    wide
    133x8
    166x6
    200x4
    232x2
    266x1
    299x1
    321x1
    343x1
    365x2
    reverse monster minis
    400x1
    remove bands
    343x4
    ssb - olympic stance
    315x3
    315x3
    227x20

  20. #1670
    Senior Member tom183's Avatar
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    26/07/14
    221.3 lbs

    Pin Press

    about 1 inch above chest hieght
    132x8
    165x6
    198x4
    231x2
    259x1
    292x1
    raise pins ~ 1 inch
    303x1
    raise pins ~ 1 inch
    314x1
    chest height
    explosive reps against doubled micro minis
    154x1
    154x1
    154x1

    Single Arm High Cable Curl

    55x15
    55x14
    55x14

    Klokov Press

    55x6
    88x3
    115x8
    115x8

    Swiss Bar Curl

    71x15
    71x13

    Cable Crossover

    66x6
    88x3
    110x12
    110x12

  21. #1671
    Senior Member tom183's Avatar
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    27/07/14
    221.9 lbs

    Lat Pulldown

    medium width overhand grip
    79x8
    119x5
    159x2
    179x10
    179x10
    close neutral grip
    against a doubled micro mini
    179x8
    179x8

    Triceps Cable Pressdown (straight bar with fat gripz)

    176x10
    176x9
    against a doubled micro mini
    143x11

    Lying Dumbell Row

    39x8
    55x15
    55x15

    Overhead Triceps Cable Extension (rope)

    99x20
    110x13

  22. #1672
    Senior Member tom183's Avatar
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    31/07/14
    222.0 lbs

    Front Squat

    132x8
    165x6
    198x4
    226x2
    254x1
    paused
    300x1
    300x1
    285x2
    no pause
    against choked monster minis
    250x5
    250x5
    250x4
    remove bands
    no lockout reps
    220x7
    200x10

  23. #1673
    fat submariner
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    Very strong front squats Tom. Only tried squatting against bands once... didn't like it!
    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

  24. #1674
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    Only tried squatting against bands once... didn't like it!
    How come? My lower back doesn't like back (olympic style) squatting against bands but front squats I can get away with.

  25. #1675
    Senior Member tom183's Avatar
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    02/08/14
    221.5 lbs

    Bench Press

    132x8
    165x6
    198x4
    226x2
    243x1
    265x6
    265+37chains x 1
    220+73chains x 3
    220+73chains x 3
    wide grip
    220x11
    220x10
    close thumbless grip
    200x6
    200x5

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