Tom's Log

PZT

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Not when the goal is to lift the most weight possible

LOL Always and Forever!
This is true. The 125 female powerlifter I have been coaching squats so fucking low and narrow that the girl in our local area out squats her by like 50 pounds. That chick is jut at parallel and bent like a fking taco.
 

TomJ

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10/12/2021
Push Day

Feeling pretty good still with no deload, just lower tricep/elbow tendonitis, gonna just try to take a bit of a break on the elbow stress before it becomes more than just a nuisance.

Flat Bench
135x15
225x10
275x8
225x12, 9, 8, 8

Close Grip Bench
225x8
185x15, 12, 12

Dumbbell Skullcrushers
30x15, 15, 15, 15

Incline Machine Press
45x15
90x15
135x12, 12

V-Bar Pushdowns
65x15
80x12
90x12, 12
 

TomJ

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10/13/2021
Pull Day

Upper Back and lat focus today, No deadlift variations, just high emphasis on feeling the contraction and getting a good stretch to widen out my lats.

My cardio for the day was a bit of posing practice, I'm convinced I need professional help now. Might track down a coach before i start my cut.



Supported T-Bar Row
45x15
90x10
135x10
180x10, 10, 10, 10

Leverage High Row
90x10, 10, 10, 8

Seated Cable Row
160x15
180x15
200x11, 10

Underhanded Cable Pulldown
70x12
60x10
50x10, 12

Cable Curl
30x15
35x15, 10

Front Double Cable Curl
15x15, 12, 12


Short Posing Video
 

TomJ

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10/14/2021
Leg day

Took it easy today. long work day, missed a meal, AND decided to try to get myworkout in before it got too late without my pre-workout meal.
Big mistake, by the end of this workout log i was completely out of gas and shaking like a leaf. Had to cut it early just to get home to eat.

Split Leg Press
90x10
135x10
180x10
225x10, 10, 10

Seated Calf Raise
90x15, 15, 15, 15

Standing Leg Curl
25x12, 12 (legpress warmup)
35x15, 15, 15 (paused at the top)

Thats it, had to stumble out of the gym. Bloodsugar and energy levels completely tanked.
Dont skip your meals boys. Finished the day about 1500 calorie's behind
 

PZT

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damn bro your upper body is full asf. mad jelly
 

TomJ

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damn bro your upper body is full asf. mad jelly
Like a swollen tick lol. I feel like a water balloon after being so lean for my whole life

Sent from my SM-G996U using Tapatalk
 

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10/15/2021
Push Day

Feeling pretty worn out today, thinking i might be catching a cold. feeling like I have less and less gas throughout the week. might need to re evaluate my diet and intake.

Incline Bench
135x12
185x10
225x10, 10, 10, 10

Arnold Dumbbell Press
40x15
45x10
40x10

Lateral Dumbbell Raise
30x15, 15
Shoulders were too pumped at this point, i only got like 2 reps on the next set and had to just drop the DB

Seated Machine Fly
170x15
190x15
205x15
220x15

Dumbbell overhead tricep extension
75x15
85x15, 15

Dumbbell Kickback
20x10, 10, 10

To Overhead Lat Raise
15x15, 15, 15, 12

Pulled the last movement from
they are pretty brutal but i think i like them and will incorporate them in the future as well.
 

TomJ

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Jk.

I do PPL*2
I take Sunday off.

Sometimes if I feel like I need it I will take Saturday off too or take it a bit easy.

Deload weeks at 60% effort when I feel I need them.

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TomJ

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10/18/21
Pull Day

Getting some weird tendonitis/muscle spasms in my forearms and pec/shoulder inserts. feels weird, but that means its time to schedule a deload week. ill do my first PPL rotation (monday-wed) normal. and the second half a bit easier. Full deload week next week, whether i feel like it or not.


Deadlift (paused as soon as it breaks the floor for 1s, then speed work to the top)
135x5
225x5
315x5
405x5
495x5, 5, 5

Wide Lat Pulldowns (1s pause at the bottom, these sets took forever)
50x15
65x15
72.5x12
80x12
95x10

One Arm Seated Cable Rows
42.5x12
50x10, 10, 10

Straight arm Pushdowns
42.5x15
50x12, 12, 12

Cable Face Pulls
30x15
35x15, 15

Underhanded Cable Pulldowns (was supposed to be finished already, but some dime posted up on the cable stack next to me, so i had to add another exercise)
70x15, 12, 10, 10
 

Trendkill

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Underhanded Cable Pulldowns (was supposed to be finished already, but some dime posted up on the cable stack next to me, so i had to add another exercise)
70x15, 12, 10, 10
Way to think on your feet!
 

PZT

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(was supposed to be finished already, but some dime posted up on the cable stack next to me, so i had to add another exercise)
I am neither confirming or denying I will do this on a regular basis. You spot extra ab or trap work in my routine....... im jus sayin
 

TomJ

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I am neither confirming or denying I will do this on a regular basis. You spot extra ab or trap work in my routine....... im jus sayin
im convinced everyone does this. its part of the reason why all my workouts take 1.5-2h without cardio.
 
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PZT

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im convinced everyone does this. its part of the reason why all my workouts take 1.5-2h without cardio.
I hate cardio cause our gym has the fkin treadmills facing away from the gym floors. other wise Id probably get in like 1 hour cardio every time I am in that bish
 

TomJ

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I hate cardio cause our gym has the fkin treadmills facing away from the gym floors. other wise Id probably get in like 1 hour cardio every time I am in that bish
ours are upstairs in a loft overlooking the whole dumbbell section and a lot of the machines (y)
Birds eye view
 

TomJ

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10/21/21
Push Day

Missed a couple days in the log, been a busy week, next week is gonna be light on the log as well since im going to be taking a pretty serious deload. Getting some weird twinges and muscle spasms that are concerning me. So im going to play it safe and give myself real, quality rest to give my CNS, tendons, and joints a chance to fully heal.

This was the last hard workout before I get the much deserved break, so we made it count.

Seated Overhead press (i wanted to do standing, but my back pumps are just far too debilitating)
45x10
135x10
185x10
205x8
185x10, 10, 8
135x10

Incline Dumbbell Fly
50x15, 15, 15, 15

Dumbbell Skull Crushers
30x15, 15, 15, 15

To Overhead Lat Raise
15x15
15x11

Lateral Raise (too pumped to continue with these the overhead variant)
15x15, 15

Cable Overhead Tricep Extension
35x15, 15
42.5x15, 15

V-Bar Pushdowns
57.5x15
65x15
72.5x12
 
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