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Thread: Tom183's Journal

  1. #1701
    Senior Member tom183's Avatar
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    05/09/14
    220.0 lbs

    Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
    243x1
    265x1
    294x1
    reactive slingshot
    305x2
    original slingshot
    305x2
    maddog slingshot
    305x2
    remove maddog slingshot
    wide grip
    paused reps
    265x1
    243x3
    no pause
    220x12

    Machine Preacher Curl

    55x10
    110x12
    110x12
    110x11
    110x10

    Cable Crossover

    66x10
    99x5
    132x10
    110x11

  2. #1702
    fat submariner
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    great 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

  3. #1703
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  4. #1704
    Senior Member tom183's Avatar
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    06/09/14
    220.3 lbs

    Seated Cable Row superset with Lying Dumbell Row

    neutral grip cable rows
    218x12 then 28x15
    218x12 then 28x14
    overhand grip cable rows
    179x12 then 28x12
    179x12 then 28x12

    Swiss Bar Skullcrusher

    60+37chains x 10
    60+37chains x 10
    60+37chains x 10
    60+37chains x 9

    Seated Trap Bar Shrug

    139x10
    161x5
    205x12
    205x12

  5. #1705
    Senior Member tom183's Avatar
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    08/09/14
    220.1 lbs

    Squat

    oly
    154x10
    187x8
    220x6
    254x4
    287x2
    320x1
    342x1
    364x1
    386x1
    reverse monster minis
    408x2
    reverse lights
    wide stance
    408x2
    reverse monster minis
    386x2
    remove bands
    353x2
    back to oly stance
    ssb
    2-4 sec paused reps
    315x1
    315x1
    315x1




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

  6. #1706
    fat submariner
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    solid squatting Tom... consistently smashing it 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

  7. #1707
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  8. #1708
    Senior Member tom183's Avatar
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    11/09/14
    220.2 lbs

    Pin Press (~1 inch above chest)

    132x8
    165x6
    198x4
    231x2
    259x1
    294x1
    raise pins ~1 inch
    305x1
    raise pins ~1 inch
    316x1
    chest height
    explosive reps against doubled micro minis
    157x2
    157x2
    157x2

    Reverse Grip EZ Bar Curl

    57x15
    57x15

    Zydrunas Press

    44x10
    88x5
    132x11
    132x9

    Cable Curl (straight bar with fat gripz)

    132x16
    154x10

  9. #1709
    fat submariner
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    very strong work Tom! were the pin presses seated 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. #1710
    Senior Member tom183's Avatar
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    Thanks macdaknife.

    were the pin presses seated mate?
    Nope, lying. Like a bottom position bench press.

  11. #1711
    Senior Member tom183's Avatar
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    12/09/14
    219.8 lbs

    Neutral Grip Chin Up superset with Lat Pulldown

    the lat pulldowns were done with an overhand grip and against a doubled micro mini
    BWx13 then 99x10
    BWx11 then 99x10
    BWx10 then 99x10
    BWx8 then 99x10

    Triceps Cable Pressdown (straight bar with fat gripz)

    88x8
    165x13
    165x11
    143x12

    Single Arm Seated Cable Row

    60x10
    80x5
    99x15
    99x15

    Overhead Triceps Cable Extension (rope)

    77x8
    110x20
    110x16

  12. #1712
    fat submariner
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    Quote Originally Posted by tom183 View Post
    Nope, lying. Like a bottom position bench press.
    ok. very stong 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. #1713
    Senior Member tom183's Avatar
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    Thanks macdaknife.

  14. #1714
    Senior Member tom183's Avatar
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    15/09/14
    220.5 lbs

    Front Squat

    132x10
    165x8
    198x6
    226x4
    248x2
    270x1
    300x5
    ~2 sec paused reps
    300x1
    300x1
    300x1

    Arched Back Good Morning

    66x10
    99x5
    138x15
    138x15

    Standing Cable Crunch

    60x10
    80x5
    99x20

  15. #1715
    Senior Member tom183's Avatar
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    18/09/14
    220.8 lbs

    Bench Press

    132x10
    154x8
    176x6
    198x4
    220x2
    243x1
    276x4
    262+37chains x 2
    250+37chains x 2
    250x7
    wide grip
    paused reps
    250x3
    250x3
    no pause
    220x10

    Single Arm High Cable Curl

    66x12
    66x12

    Reverse Grip EZ Bar Curl

    57x12
    57x12

  16. #1716
    Senior Member tom183's Avatar
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    19/09/14
    220.3 lbs

    Meadows Row

    44x10
    66x8
    88x6
    110x4
    132x2
    143x15
    143x15
    143x15

    Single Arm Triceps Cable Extension (rope)

    pressdown standing away from weight stack
    66x13
    pressdown standing near weight stack
    66x12
    overhead
    55x12

    Single Arm Lat Pulldown

    60x10
    80x5
    99x12
    99x12

    Single Arm Triceps Cable Extension (rope)

    overhead
    55x14
    pressdown standing near weight stack
    55x16
    pressdown standing away from weight stack
    55x11

  17. #1717
    Senior Member tom183's Avatar
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    21/09/14
    220.1 lbs

    Squat

    wide
    132x10
    165x8
    198x6
    231x4
    265x2
    298x1
    321x1
    briefs
    343x3
    365x1
    400x2
    belt
    400x4
    411x3
    422x2
    remove briefs
    oly
    ~2 sec paused reps
    354x1
    332x1
    310x2
    no lockout reps
    265x8




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

  18. #1718
    Senior Member tom183's Avatar
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    25/09/14
    220.3 lbs

    Incline Bench Press (~30 degrees)

    110x10
    132x8
    154x6
    176x4
    198x2
    220x1
    260x2
    260x2
    reactive slingshot
    271x3
    remove reactive slingshot
    223x8

    Reverse Grip EZ Bar Curl

    63x15
    63x13

    Dips

    BWx5
    BWx5
    no lockout
    BW+23x20
    BW+36x15 drop set to BWx10

    Seated Dumbell Curl

    33x15
    33x14
    Last edited by tom183; 09-26-2014 at 04:26 PM.

  19. #1719
    Senior Member tom183's Avatar
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    26/09/14
    220.1 lbs

    Lat Pulldown superset with Standing Straight Arm Pulldown

    overhand grip lat pulldowns
    198x9 then 121x15
    198x9 then 121x15
    neutral grip lat pulldowns
    198x11 then 121x14
    198x10 then 121x13
    underhand grip lat pulldowns
    198x9 then 121x10
    198x9 then 121x8

    Swiss Bar Skullcrusher

    60+37chains x 8
    60+37chains x 8
    60+37chains x 8
    Last edited by tom183; 09-26-2014 at 04:28 PM.

  20. #1720
    Senior Member tom183's Avatar
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    29/09/14
    221.0 lbs

    Front Squat

    132x10
    154x8
    176x6
    198x4
    220x2
    243x1
    265x1
    309x3
    light reverse bands
    336x5
    336x4
    remove bands
    ~3 sec paused reps
    276x1
    276x1

    Cable Pullthrough

    99x10
    143x5
    187x15

    Giant Set - Standing Cable Crunch then Captains Chair Leg Raise (bent legs) then Plank

    99x16 then BWx20 then BW for one minute.

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