View Full Version : Pain is only a figment of your imagination.
BeastTom
01-09-10, 6:45 pm
Hows it going. Im new to the forum and i decided to make a scene by posting my journey. Ive been a " silent observer" for a while and I love it. Great advice and looks like an awesome community.
A little about me.
My name is Tom, im 16 and live in tennessee. I do mma training and love it. Im the stength and conditioning coach for our highschools wrestling team, and i train our football teams QB. Fighting and lifting is my passion primarily because I LOVE being in control of everything. So i hate depending on other people. Ive been lifitng for about 2 years now. I messed my shoulder up big time wrestling 2 years ago so it's a constant nusence.
Numbers
Height - 5'7
Weight - 165
Bodyfat - 8%
I just recently started squating and deadlifting about 3 months ago... i know i know. But iv'e corrected this problem.
I havn't maxed in forever. and i probibly wont any time soon for bench. I dont want any shoulder complications.
Bench- 225x5
Squat - 225 x 10 ( yeah...)
Deadlift- 225 x 10 (mhm...)
Diets not to bad. Im eating 6-8 times a day pretty clean. Im trying to bulk. Supplimenting with Animal pak, Torrent, whey, and real gains.
well yeah... lets do it.
Jon_Blaze
01-09-10, 7:00 pm
I'm on, always good to see another fighter on here. What's your workout routine looking like? And you still wrestling?
BeastTom
01-09-10, 7:13 pm
Incline barbell
Warmup
Bar x 10
135 x 10
Working set
185 x 5
185 x 5
185 x 5
185 x 5
190 x 5
Flat barbell
Warmup
Bar x 10
Working set
185 x 5
195 x 5
195 x 5
195 x 5
205 x 5
Flat Dumbell Flies
35 x 10
40 x 10
45 x 10
Good workout. My friend got a bench for christmas and i brought some dumbells over for flies. Was good to have some GOOD music in my ear instead of the usual gym music. Felt strong. Out of torrent =(
BeastTom
01-09-10, 7:18 pm
I'm on, always good to see another fighter on here. What's your workout routine looking like? And you still wrestling?
Workout routine
Chest
Back
OFF
Arms
Shoulders
Legs
OFF
No im not wrestling currently. Im focussing more on mixed martial arts fighting. And our schools wrestling team is VERY demanding so i would have no energy to lift. I want to bulk.
BeastTom
01-10-10, 8:46 pm
Woke up and my back was killing me. i guess i slept on it wrong so i took today off. tomorrow is business time. Chest is feeling GOOD today
Jon_Blaze
01-10-10, 9:59 pm
Good work on the chest man. What weight class you aiming to fight in? And when you get that bulk you want, hop back into wrestling and find a bjj place and you'll have a sick ass ground game. One of the few regrets I do have in life is that I didn't actively do sports in high school and wrestling would've helped my fight game a lot.
BeastTom
01-10-10, 10:10 pm
Good work on the chest man. What weight class you aiming to fight in? And when you get that bulk you want, hop back into wrestling and find a bjj place and you'll have a sick ass ground game. One of the few regrets I do have in life is that I didn't actively do sports in high school and wrestling would've helped my fight game a lot.
I can't fight competitivley yet. Money is tight for lessons and my trainer that trains me for free half the time is going through a hard time with his girlfriend and family so I havn't had a class in forever. But competition fighting might be in my near future. and yeah im thinking about Wrestling next year as 171 or maybey if i bulk enough i can enter the 189 wieght class.
BeastTom
01-10-10, 11:06 pm
Diet...
meal 1- whey protein shake, a piece of fruit with a cup of oats. animalpak...
meal 2 - propell or water with a big handful of almonds
meal 3 - 6-8 oz of fish or chicken. whatever im feeling. a cup of rice and a propell or water
meal 4 - Another handful of almonds and water.
meal 5 (pre workout)- Turkey sandwhich WITH a whey shake.
meal 6 - (post workout) 3 scoops Torrent
meal 7 - Whatever my family has cooked. Ussually a red meat or chicken with rice or potatoes and a salad.
Meal 8 - 8 egg whites, 2-3 yolks. depending on how much i accidently drop...
meal 9 - 2 scoops of real gains WITH some cottage cheese or fruit.
shakes go with meals. not replace them...
I have to admit, I sometimes pop 2 flinstones gummy vitamins in replace of my animal pak. I have a pill phobia... and when i opened my animal pak for the first time i see 11 horse pills haha. Oh well, every Animal has a weakness i guess?
Im on my constant bulk. Ive recently jumped from 159.6 lbs- 165.8 lbs. So i am very pleased with my diet.
Feel free to critisize. It's how you learn afterall.
BeastTom
01-11-10, 3:51 pm
Back in 2 hours... Lets do it.
BeastTom
01-11-10, 9:47 pm
Wide grip pull ups 3 sets of 10
Bent over rows- 135x10, 155 x10, 155 x8
Tbar rows - 3 plates 10 reps, 5 plates 8 reps, 5 plates 10 reps, 5 plates 10 reps(cheated on last rep) and the wrestling coach was screaming at me so it helped.
1 arm rows - 70 lbs x 10, 70 lbsx10, 70 lbs x10 ( cheated on the last rep)
Deadlift - 135x10, felt like i was going to throw up. 185x10, 185x10 then threw up... =)
Great workout. I got a huge pump in my back. My deadlifts wern't heavy, but damn they felt so good. Throwing up was also a bonus. I had high intensity throughout the whole workout. Had to take a whey shake and a banana after workout instead of my torrent =(. Should be getting some soon.
BeastTom
01-12-10, 9:44 pm
Military press.
Bar x 10
95 x 10
105 x 10
105 x 8
side laterals.
35 x 10
30 x 10
30 x 10
Reverse flies Superset With barbell shrugs
Reverse flies -
25 x 10
25 x 10
25 x 10
Shrugs
135 x 10
185 x 10
225 x 10
Shoulders bothering me so I concentrated on strict form
BeastTom
01-13-10, 5:02 pm
Leg day
BeastTom
01-13-10, 9:18 pm
Leg extentions - to get some blood flowing
100 x 10
100 x 10
100 x 10
Smith machine squats. ( The fucking softball team took all the racks...)
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Leg press
2 plates on each side x 10
3 plates on each side x 10
4 plates on each side x 10
4 plates on each side x 10
Leg curls
100 x 10
110 x 10
120 x 10 ( Amazing pump )
Good workout. Im mad i had to use the smith machine squat rack but I got some serious ass in the grass. Super low, and strict reps. Amazing pump. Walking to my car was a challenge all in itself.
Jon_Blaze
01-14-10, 6:45 pm
Good workouts man. meals looks okay to me, I'm not a good person to judge meals since I'm not great at them myself but looks like you're eating a lot which is what you're aiming to do to bulk so keep it up
BeastTom
01-17-10, 2:25 pm
Good workouts man. meals looks okay to me, I'm not a good person to judge meals since I'm not great at them myself but looks like you're eating a lot which is what you're aiming to do to bulk so keep it up
Thank you very much. What kind of fighting do you do?
BeastTom
01-17-10, 9:00 pm
Bull shit story below...
Tricep bar pulldown SUPERSET EZ curls (forgot weight because i was so heated)
4 sets of 10, 10, 10, 8.
Close grip bench press SUPERSET preacher curls
3 sets
Close grip bench press - 95 x 10, 145 x 10, 195 x 8
Preacher curls - 65 x 10, 65 x 10, 65 x 8
Tricep rope pulldown SUPERSET seated dumbell curls
3 sets
Tricep rope - forgot weight. reps of 10
Seated dumbell curls - 35 lbs 10 reps, 30 lbs 10 reps, 30 lbs 10 reps
My forearms were so pumped i couldnt grip anything afterwards. It was strange.
Here's the story. I decided to workout after school in the weight room at the school. Im good friends with the physical trainer and security guards so they let me in. Well there i am working out in the dark. And here comes this Bitch track coach demanding that i leave because your not alowed to workout without a coach in there. I tried argueing i was a strength and conditioning coach for the wrestling team but she started yelling that im only a student helper. So she demanded out so I said after my set and continued lifting. A player of hers goes and rides the Airdyne bike in the corner of the weight room. I finish my set and she said ok time to go. So im pissed because im halfway into my workout and im getting all of my stuff in my bag and she says to her student she will be back in 30 minutes. I start ranting that it is bullshit she lets her student in the weight room alone and she demands me out. So i said i bet ill be back in here in 10 minutes and she said " Like hell you will" So i walk out and grab our assistant wrestling coach and walk back in there with him and continue my workout. She comes in screaming and my coach walked around the corner and asked if there was any problems. She shut her mouth and walked off. I admit I was at fault and she had every right to kick me out of the weight room because I didn't have a coach at first. But she did not have the right to leave her student in there un attended. Im going to rant to my principal on monday....
BeastTom
01-18-10, 4:45 pm
Incline barbell
Warmup
Bar x 10
135 x 10
Working set
190 x 5
190 x 5
190 x 5
185 x 5
185 x 5
Flat Barbell
Warmup
Bar x 10
Working set
205 x 5
205 x 5
200 x 5
200 x 5
200 x 5
Flat Dumbell flies
40 x 10
45 x 10
45 x 8
Good workout. My strength improved since last workout. Downed the last bit of my torrent, and off to go eat some steak and rice =)
Jon_Blaze
01-18-10, 6:48 pm
Right now, I'm working on my brasilian jiu-jitsu. Been in it for 2 months now. Once I find a gym that has a good standup place I'll be doing my muay-thai, karate and other things. And that story...sucks to have that happen and all teachers play to their favorites, coaches too. Maybe she just doesn't like ya since you're with the wrestlers haha.
BeastTom
01-18-10, 9:25 pm
hell yeah. Jui jistue is where its at.
BeastTom
01-21-10, 12:00 am
Yesterday was the shittiest workout ive ever had. I didn't feel good and there was the baseball team was in there and they kept joking around and starring at me and I don't know. It wasn't right.
Deadlift -
135 x 10
185 x 10
225 x 10
225 x 10
Bent over rows
bar x 10
135 x 10
145 x 10
155 x 10
T bar rows
3 plates x 10
4 plates x 10
5 plates x 10
6 plates x 7
Lat pull down
160 x 10 (yeah....)
160 x 8
155 x 8 (done)
I was done after the lat pulldowns. i was so frustrated at this point.
Bad workout yesterday. Arms 2morrow and im going to make up for it.
BeastTom
01-21-10, 12:16 am
Tomorrows arm day.
BICEPS
EZ bar curls- 4 working sets - im really feeling like loading some massive weight on the bar. reps of 10, 8,8,8. 105 lbs.
Preacher curls - 3 working sets. Reps of 10, 10, 8 60 lbs?
Hammer curls - 3 working sets- 40 pounders is my goal. I will give a little form, but if it's really sloppy ill drop to 35's. Reps 10, 10 ,10
Air concentration curls. 20's for super strict form. Reps of 10
TRICEPS
Rope extentions - 3 sets of 10-12 Not sure.
Close grip bench press - 5 working sets. Going heavy. 6-8 reps 205 lbs?
Weighted dips - 3 sets of 8 reps. 1 45 plate
Tricep kickbacks - 3 sets of 10. 25 lbs?
Thats what im hoping. Should be good. Can't do skull crushers because i have an elbow problem and my elbow pops out if its bast a 90 degree angle with weight. It sucks because I LOVED skull crushers....
BeastTom
01-21-10, 12:54 pm
Scratch that. todays shoulders....
BeastTom
01-21-10, 9:08 pm
Still going to go light with shoulders. right shoulder is so sloppy.
Dumbell press - 55 x 10, 60 x 10, 60 x 9, 60 x 8
Side raises - 30 x 10, 30 x 10, 30 x 10
Front raises - 30 x 10, 30 x 10, 30 x 10
Reverse flies - 30 x 10, 30 x 10, 30 x 10
Rotator cuff stuff
Done. good workout. had to go light but it's whatever. the rotator cuff work killed it. Recovery is slow but surley.
Jon_Blaze
01-22-10, 10:33 am
Just work those shoulders how you can get them, you're still young enough and got lots of time
BeastTom
01-23-10, 9:08 pm
Straight bar curls
Warmup
Bar x 10
Working set
95 x 10
95 x 8
95 x 8
Preacher curls
65 x 10
65 x 10
65 x 10
Hammer curls
40 x 10
40 x 10
40 x 10
Cable curls
35 x 10
45 x 10
45 x 10 (cheated for last rep)
Close grip bench (didn't want to go heavy because i couldn't get a spot)
135 x 10
155 x 10
175 x 8
175 x 6
Tricep press down
100 lb x 10
130 x 10
140 x 10
150 x 10 (cheated on last rep, but it was the whole stack =) )
Tricep kick backs
25 x 10
25 x 10
25 x 10
1 arm extentions
45 x 10
55 x 10
55 x 8
Wrist curls
Bar x 15
Bar x 15
Behind the back wrist curls
Bar x 15
Bar x 15
Gym is packed and people are so dumb. No one racks their weights... they get in the way. Hell one guy was singing out loud for like 10 minutes before i finnally lost it and told him to shut his mouth.
BeastTom
01-24-10, 3:10 pm
I am feeling GOOD today. I can't even attempt to full extend my arms haha =). Resting today. Chest tomorrow with my friend pete. Going to continue the 5 sets of 5 reps but im switching to flat first.
BeastTom
01-25-10, 8:18 pm
Flat Barbell bench press
Warmup
135 x 10
Working set
205 x 5
225 x 5
225 x 5
225 x 5
235 x 5
Incline barbell bench press
185 x 5
185 x 5
205 x 4 (pete helped alot on the last rep so i wont even count it)
185 x 5
95 x 5
Incline flies
35 x 10
35 x 10
35 x 10
35 x 8
Jon_Blaze
01-25-10, 8:33 pm
Nice work on the chest. Love how you told the kid to shut it the other day haha.
BeastTom
01-28-10, 7:54 pm
Deadlift
135 x 10
225 x 5
225 x 5
275 x 5
275 x 5 (PR so far)
Barbell rows
135 x 10
155 x 10
165 x 10 (PR)
T-bar rows (I use 25 lb plates so i have a greater range of motion)
3 plates x 10
5 plates x 10
6 plates x 10 (PR)
6 plates x 6
Wide grip pullups (body weight)
8 reps
7 reps
7 reps
Good back workout. Set 3 PR's. Very satisfied. Havn't been on my computer for 2 days so thats why im just now logging my workouts
BeastTom
01-28-10, 8:09 pm
Standing Military press
95 x 10
95 x 12
115 x 8
115 x 6
Lateral raises
30 x 10
30 x 10
30 x 10
30 x 10
Front raises
30 x 10
30 x 10
30 x 10
30 x 10
Reverse flies
30 x 10
30 x 10
30 x 10
30 x 10
Rotator cuff band work
Good workout. standing military press is definantly where its at. I want to jump weight on my front and side raises, so i think next time im going to increse 5- 10 pounds and go for 6-8 reps. By the way, standing military press is where its at.
Jon_Blaze
01-28-10, 11:35 pm
Haha it must be an ANIMAL thing, b/c I think all of us love standing mil presses, or at least I do.
BeastTom
01-30-10, 8:17 pm
So it's been snowing and all the roads are completley iced up. I havn;t been able to hit the gym in 2 days and i wont be able to tomorrow... Starting monday, i will continue my normal workout. and my next off day, i will make up for arms and legs.... Fuck the ice.
Also, im sneaking out tonight because i havn't saw my girlfriend in 4 days. my dad wont let me drive anywhere and the roads aren't to bad today. Ill just drive slow and be alert. Im sneaking through my window haha.... She's going to help me release some frustrations tonight ;). Wish me luck guys. (and gals)
Good stuff in here man. Keep it up. As far as sneaking out, not something I would advise, but be careful. What kindve car do you drive?
BeastTom
01-31-10, 12:05 am
Good stuff in here man. Keep it up. As far as sneaking out, not something I would advise, but be careful. What kindve car do you drive?
Thank you very much. and An 01 jimmy.
BeastTom
01-31-10, 3:33 pm
Just thaught id tell everyone i made it home in peace haha.
BeastTom
01-31-10, 7:19 pm
i woke up and my wrist is fucking KILLING ME. I think it was from yesterday, pounding ice with a sledge hammer that was covereing my driveway. Hitting legs tomorrow to give it a rest.
BeastTom
02-01-10, 8:50 pm
Squat
135 x 10
225 x 10
225 x 6
Leg press
4 plates x 10
6 plates x 10
8plates x 10
Leg extentions
100 x 10
70 x 14
85 x 12
Shitty workout. Felt light headed and my back hurt so i quit. I think it's time for a week break and let my body fully recooperate.
BeastTom
02-02-10, 5:18 pm
Thinking all day about how shitty my leg workout last time was... I don't even concider it a workout.
BeastTom
02-02-10, 10:06 pm
Decided to do chest with a fucked up wrist.
Incline bench press
135 x 12
155 x 8
165 x 8
165 x 7
135 x 7
Flat bench dumbells
75 x 5, sharp pains in wrist, dropped it and switched to bench.
155 x 10
165 x 6 Quit due to wrist.
Couldnt hit flies....
Tris- Skull crush varients ( skull crush, pullover and press = 1 rep)
60 x 10
60 x 10
60 x 8
Rope extentions
30 x 10
30 x 12 plus 3 cheats
30 x 8 plus 3 cheats
Straight bar pulls ( don't know how else to describe)
60 x 8 plus 2 cheats.
60 x 10
60 x 10
Triceps got a big pump. Going to take it easy for a week or so probibly. Need my wrist to heal before i can do back and bi's. I couldn't resist the gym today, so i worked around my injury
BeastTom
02-03-10, 3:50 pm
Really want to start it but confused about it. someone break it down?
BeastTom
02-04-10, 8:39 pm
Taped up my hands and i decided to hit bi's.
ez bar curls
80 x 10
105 x 8
105 x 8
105 x 7
Preacher curls
65 x 12
65 x 10
65 x 10
Hammer curls
45 x 8
45 x 8
45 x 9
Air concentration
30 x 8
30 x 5
Done. air concentration the lacrosse team took every dumbell but i maniged to snag a 30 from them. 30's were too heavy at the end but i couldnt get anything else. good workout
BeastTom
02-04-10, 11:34 pm
starting monday im maxing out to find out my big 3. goals -
255 Bench
310 Deadlift
300 Squat
BeastTom
02-05-10, 4:58 pm
Decided to log my diet for today. im bored....
Breakfast -
1c oatmeal
3 whole eggs
24g protein shake
midday snack-
1 handful of almonds
Lunch
Turkey and ham sandwhich with a small brownie and coke =)
mid day snack 2 -
2 cans tuna and bowl of mac n cheese
dinner -
burger and fries
night snack? -
real gains shake with some eggs, or cottage cheese. hell maybey both.
Also tonight going out with the lady and her 2 friends to see Dear John... yeah fuck that right? Oh well. It's nice spending quality time with my chick. After the movie and dinner though, I get my reward ;)
BeastTom
02-06-10, 9:03 pm
Got some measurements tonight. First time ever doing it. All measurements were flexed besides chest and i havn't worked out in 2 days so there all cold and not pumped. and the measurements were really tight.
Waist- 31
Chest -38 1/2
Bicep - 15 in 1/2
Forearms - 13 in
calves 15 in
Legs 22 in.
By the way status report on dear john. unless your getting brownie points with your lady, do not go see it. The guy did kind of remind me of me though.
BeastTom
02-07-10, 8:10 pm
Maxed out today on flat bench today. 255. i tried 265 after but 255 took so much out of me i felt exaughsted. Then after i did a chest workout
Flat bench press
135 x 1
185 x 1
255 x 1 (PR)
265 x fail.
Incline bench press
185 x 4
155 x 10
155 x 10
155 x 8
Flat bench press
185 x 6
185 x 5
185 x 5
185 x 4
135 x 20
Good session. I want to see how many times i can trhow up 135 though. so after a 5/3/1 cycle i will try it. Maxing out deadlifts tomorrow. can't wait. 315 here i come!
BeastTom
02-09-10, 6:48 pm
Maxed out today goal was 315 Deadlift
Deadlift
135 x 1
225 x 1
275 x 1
315 x 1
375 x 1 (PR!)
Barbell rows
135 x 15
155 x 10
185 x 8 (PR)
135 x 8 (Dead)
Dumbell rows
70 x 10
70 x 10
70 x 12
T-Bar rows
3 plates x 10
4 plats x 10
5 plates x 10
6 plates x 8
Hyperextentions w/ 25 plate
12 reps
12 reps
SO stoked i pulled 375. I was just in the zone, and when i hit 315 i knew i could go for more. When i pulled there was probibaly 2 seconds of nothing, but it slooooowly started comming up. Tomorrow, rest day. Thursday- shoulders, triceps. Friday - leg day, maxing on squats, and Saturday/Sunday rest. Im not doing Biceps because of a partial tear, but the trainer said in about 5 days ill be good to go.
BeastTom
02-15-10, 6:35 pm
its been a while but i will post all my workouts.
Shoulders-
standing military press
95 x 10
115 x 8
135 x 6
115 x 8
Barbell front raises (forgot weights)
4 sets of 8-10
Upright rows -(forgot weights)
4 sets of 10
Barbell shrugs -(forgot weights)
2 sets x 10
behind back barbell shrugs(forgot weights)
2 sets x 10
BeastTom
02-15-10, 6:40 pm
I did i believe wraths workout
Bicep
Standing dumbell curls (Running the rack) - All Drop setted. No rest in between
45 x 6
40 x 7 (lost count and did an extra rep)
35 x 6
30 x 6
25 x 6
20 x 6
Drop set 21's
65 x 21
45 x 21
Buddy curls
45 x 10
45 x 9
45 x 8
45 x 7
45 x 6
45 x 5
45 x 4
45 x 3
45 x 2
45 x 1
Triceps
Skull crushers
65 x 10
65 x 10
65 x 10
65 x 8
Rope extentions
30 x 12
30 x 12 -14
30 x 10?
Tricep kick backs
25 x 10
25 x 10
25 x 10
BeastTom
02-15-10, 6:44 pm
WHEELS
Squats
135 x 10
185 x 10
225 x 10
225 x 10
225 x 12
135 x 14
Leg press - (HELL RAISERS TRAINING)
4 plates on each side x 8 reps + 4 forced negatives.
4 plates on each side x 8 reps + 4 forced negatives.
Leg extention - (HELL RAISERS TRAINING)
130 x 8 + 4 forced negatives
130 x 8 + 4 foreced negatives
70 x 16
Hamstring curls
110 x 10
110 x 10
110 x 10
110 x 8
BeastTom
02-15-10, 6:48 pm
shitty day.
Flat bench press
135 x 5
205 x 5
225 x 5
225 x 5
205 x 5
185 x 5
Incline bench press (this was pathetic. Im embarresed.)
185 x 5 (spotter helped on last 2)
185 x 5 (spotter helped on last 2, maybey 3)
165 x 5 ( spotter helped on last rep or 2)
155 x 7
155 x 5
Incline flies
40 x 10
45 x 8
45 x 8
Cable flies
40 x 5
35 x 8
35 x 8
25 x 10
1 arm Hammer strength press
2 plates x 8
2 plates x 8
2 plates x 8
BeastTom
02-18-10, 7:42 pm
Deadlifts
135x10
225x10
315 x 4
315 x 1 (Cramped up)
225 x 10
Barbell Rows
135 x 10
155 x 10
185 x 8
185 x 6
T-bar rows
3 plates x 10
5 plates x 10
7 plates x 8
7 plates x 5 Dropset 6 plates x 5 Dropset 5 plates x 5 Dropset 4 plates x 5 Dropset 3 plates x 5 Dropset 2 plates x 5
1 arm dumbell rows
85 x 8
85 x 8
85 x 5
Biceps (BURNT AFTER THE DROP SET T-BAR ROWS)
Preacher curls
65 x 8
55 x 8
55 x 8
Hammer curls
40 x 8
40 x 8
40 x 6
Air concentration curls
25 x 8
25 x 8
25 x 7
Good workout. tomorrow im hitting Shoulders/Tris, and then resting till monday, and hitting Chest. Im determined to have a good chest day. im going to stick with 185 and try to go 4 sets for 8-10 reps. and on incline 155 for reps of 8-10.
BeastTom
02-18-10, 10:27 pm
Ehh scratch that. I want to try a 5/3/1 program. i will start monday i need to find out pr's for squat and military press. Should be interesting.
Jon_Blaze
02-19-10, 1:52 am
5/3/1 is a great program. I know CantGet2Big is on the program and he's seeing some great results.
BeastTom
02-21-10, 10:18 pm
Dealift - 375
Bench - 255
Squat - UNKNOWN
Standing Military press - 160
5/3/1 tomorrow for chest.
Tomorrow calls for
Flat bench
165 x 5
190 x 5
215 x 5+
Then im hitting incline barbell for 4 sets of 6 - 8. Flat dumbell flies 4 sets of 8-10 and calling it a day. I might add triceps too. and if so...
Close grip bench 3 sets, 3 reps, 3 reps, then 3 reps + 3 forced reps
Skull crushers - 3 sets x 65 lbs x 8 reps
Dips w/ 45 lb plate - 3 sets x 4-6 reps
Tricep extentions - 2 sets x fail with
Should be an interesting day 2morrow. Time to go cook some eggs for 2morrows breakfast. peace.
BeastTom
02-22-10, 8:43 pm
165 x 5
190 x 5
215 x 5 + 2 forced reps.
Incline bench
185 x 4
165 x 7
165 x 6
165 x 6
Flies
40 x 10
40 x 10
45 x 8
50 x 6
BeastTom
02-23-10, 8:15 pm
Todays workout = amazing
Deadlift
240 x 5
275 x 5
315 x 11! (PR)
Barbell rows
135 x 10
165 x 10
185 x 8
185 x 7
Tbar rows
3 25 plates x 10
5 25 plates x 10
6 25 plates x 8
7 25 plates x 7
7 plates x 5, 6 plates x 5, 5 plates x 5, 4 plates x 5, 3 plates x 5, 2 plates x 5, 1 plate x 5 (All dropsetted) I LOVE THAT BURN
Dumbell rows
85 x 8
85 x 8
85 x 10
Hyper extentions
35 plate x 12
35 plate x 10
35 plate x 10
315 was a PR. and the T-bar row dropset feels amazing. Killer workout. im hurtin already.
BeastTom
02-23-10, 9:07 pm
slipping on my diet. its hard when you live at home and my parents dont really care to much.
Breakfast 4whole eggs and protein shake, or if in a rush protein shake and banana
Lunch - Turkey sandwhich with sunchips or something around that
after school - subway/ peanut butter and honey sandwhich
PWO- torrent, with dinner. usualy a red meat and carbs like potatoes or something
later - Tuna and mac n cheese
Before bed - half a gal of milk and whatever i scrounge up.
It should improve. im applying for a job at kroger so if i get it i will have my own money plus i can just pick up my food at work and bring it home.
Jon_Blaze
02-24-10, 9:55 am
Yeah it's difficult when you don't have all the right foods at home, having that job should help it out. keep up the good work
BeastTom
02-25-10, 5:03 pm
Yeah it's difficult when you don't have all the right foods at home, having that job should help it out. keep up the good work
Thank you very much my friend. Shoulders and tris today.
BeastTom
02-25-10, 8:08 pm
Shoulders today
Seated military DB press
30 x 10
60 x 8
60 x 8
60 x 8
Standing DB front raise
30 x 10
30 x 10
35 x 8
Rotator cuff work
Triceps
Skull crushers + presses
70 x 10
70 x 10
70 x 10
Dips (BW)
BW x 15
BW x 10
BW x 15
Kickbacks
30 x 10
30 x 10
35 x 10
BeastTom
03-02-10, 8:32 pm
squats
4 sets x 8 - 10
leg press
3 sets 8 - 10
leg extentions
3 sets x 10 -12
Kept it light (this workout was on saturday)
BeastTom
03-02-10, 8:38 pm
Chest (at 3:00 pm)
180 x 3
205 x 3
230 x 3 + 2 forced rep + 1 forced negative ( IT WAS GOOD)
Incline
185 x 4
185 x 3
185 x 4
Flat flies
50 x 8
50 x 8
50 x 8
Tri's ( at 6:00 PM)
skullcrushers
65 x 10
75 x 10
75 x 8
Dips
Bodyweight +45 = 8
Bodyweight +45 = 6
Bodyweight +55 = 7
Kickbacks
35 x 10
35 x 10
Rope extentions
40 x 10
45 x 10 + 3 cheats
45 x 7 + 3 cheats
30 x 10
Good workout today. Felt strong. I had to hit them both so im on track again. i had to skip monday to help my girlfriend out at her barn. I love working out twice a day though. Im down right tired though. time to shower up, eat again and hit the sack.
BeastTom
03-03-10, 6:39 pm
265 x 3
300 x 3
Got kicked out of the school weight room... so i drove down to another gym and re did it.
265 x 3
300 x 3
340 x 2 ( I forgot my belt. i could have pulled that so many more times!!!) God im pissed
40 pull ups
Low cable rows
100 x 10
120 x 10
120 x 10
Good mornings
45 x 20
65 x 15
Abs
3 sets 20 crunches.
Fuck today... But i saw a kid wearing a neon yellow animal shirt. i said " nice shirt" and he says thanks and continues.
BeastTom
03-07-10, 3:07 am
Decided to hit a little arms today. resting 2morrow, then chest monday. Cant wait.
Standing ez bar curls
65 lb x 10
105 x 8
105 x 8
105 x 6
1 arm preacher dumbells
25 x 10
25 x 10
25 x 10
Hammer curls
40 x 10
40 x 10
40 x 10
Cable curls
25 x 10
35 x 10
45 x 12
Forearms
behind the back wrist curls
45 x 15
45 x 15
45 x 15
45 x 10
Seated wrist curls
45 x 10
45 x 10
45 x 10
45 x 10
BeastTom
03-07-10, 8:30 pm
tomorrows numbers
190 x 5
220 x 3
240 x 1+
incline reps of 6-8
flat flies reps of 8-12
BeastTom
03-08-10, 2:45 pm
Flat bench press
190 x 5
220 x 3
240 x 2
Incline bench press
135 x 9
155 x 8
165 x 7
165 x 5
Flat flies
50 x 10
55 x 10
55 x 8
Cable flies
(?) x 10
(?) x 10
(?) x 12
Talked to the manager and I might have a job there soon.
Protein shake + Tuna + Mac n cheese = YUMM
BeastTom
03-10-10, 11:24 am
Deadlift
280 x 5
320 x 3
355 x 2
Barbell rows
135 x 10
165 x 10
185 x 8
205 x 4
Low cable row
110 x 10
150 x 10
170 x 8
170 x 7
Dumbell pull overs (first time ive ever done these...)
55 x 10
55 x 10
55 x 8
Hyper extentions
BW+ 35 plate x 12
BW + 35 plate x 12
BW x 12
Calf raises
45plate + 25 plate x 10
45plate + 25 plate x 10
45plate + 25 plate x 10
Standing calf raises
120+ reps with different stance variations
Done. Good workout. im feeling my calves this morning and a little back. I feel like i need to row more to get my back nice and sore. Dumbell pull overs were interesting. i got a burn in my triceps, a stretch in my chest and like my middle back. haha idk what to think of them.
BeastTom
03-14-10, 8:46 pm
Havnt been on in a while... here were my workouts over the past 4 days
Delts/Tris
Dumbell military press
30 x 10
60 x 10
70 x 8
70 x 6
70 x 6 Drop set 60 x 4
Laterall raises
20 x 10
30 x 10
30 x 10
30 x 8
Front raises
30 x 10
30 x 10
Dumbell shrugs
70 x 15
85 x 15
Tris
CGBP
135 x 10
185 x 10
205 x 4
225 x 3
V bar pushdowns
4 sets of 12-8
Rope extentions
3 sets of 12-8
BeastTom
03-14-10, 8:51 pm
Barbell curls
45 x 10
95 x 10
95 x 10
95 x 10
Hammer curls
45 x 10
45 x 10
45 x 12 (that was hard...)
Air concentration curls
25 x 12
25 x 12
25 x 8 (Super slow)
Forearms
Behind the back wrist curls
bar x 20 Super set seated wrist curls x 15
Bar x 20 Super set Seated wrist curls x 10
Abs
Hanging ab crunches
BW x 25 SS 20 standard floor crunches
BW x 15 SS 20 Standard floor crunches
BeastTom
03-14-10, 8:54 pm
Barbell Squats (ass to grass baby)
135 x 10
185 x 10
225 x 6
135 x 10
Leg press
2 pps x 14
3 pps x 14
4 pps x 12
Leg extentions
110 x 14
130 x 12
95 x 12 (Super slow, squeezed hard at full contraction)
Leg curls
100 x 12
120 x 12
140 x 6 SS 95 x 6
BeastTom
03-16-10, 11:07 pm
Flat bench
135x10
185 x 3
225 x 3
225 x 5
255 x 2
185 x 8-10
135 x 15
that wore me the fuck out... it shows on my other presses
Incline
135 x 6
135 x 9
135 x 7
135 x 6
Incline flies
45 x 8
40 x 8
40 x 6
(took a 5 min break to chill out a little)
40 x 10
Cable cross overs
45 x 14
60 x 10
60 x 12
60 x 8
BeastTom
03-18-10, 4:08 am
Barbell rows
135 x 10
185 x 10
225 x 6
185 x 10 superset 135 x 7
Low cable rows
100 x 14
120 x 12
140 x 12
160 x 9
Pull ups
Total of 30
Standard crunches x 20 super set bicylce crunches x 10. 4 sets.
Done. didnt dead lift because my lower back and my legs are still thrashed from legs on monday.
Talked to G about a diet and that will go in affect soon. im going to log my diet today and rant.
meal1 - 6 inch turkey sandwhich on wheat
meal 2 - 1 can tuna w/ a piece of toast.
meal 3 - apple
Gym
meal 4 - PWO shake, 6 - 8 oz roast, mashed potatoes and green beans
meal 5 - 35 - 40 Almonds
163.8
meal 6 - 6 whole eggs with alot of shreaded cheese. a tall glass of milk.
meal 7 - large glass of chocolate milk.
Weighed out at 162.6. WHAT THE FUCK...
Tomorrow is Delts and Tri's.
Friday - LIGHT leg workout and biceps
Sat- off
Sun- off
BeastTom
03-21-10, 5:58 pm
Hit delts and tris the other day
delts
Seated dumbell military press 5-6 sets
Latterall raises - 4 sets
Tri's
CGBP (Had to stop short because of my elbow) 3 sets
standing pushdowns 4 sets
reverse grip pushdowns 4 sets
Horrible workout. My Close grips were stopped short because of a pain in my elbow.
Rested for 3 days... ready to hit chest hard n heavy 2morrow
BeastTom
03-23-10, 7:19 pm
Flat bench
135 x 10
185 x 5
Warmup
225 x 5 (spotter helped on last one)
225 x 5 Spotter helped on last 2)
205 x 10 (spotter just helped keeping it moving)
205 x 8 (spotter just helped to keep it moving)
185 x 4
135 x 8
Incline dumbells
75 x 8
65 x 8
55 x 6 (Dead)
Incline flies
35 x 8
35 x 8
35 x 8
Cable crosses
4 sets x 14-8
BeastTom
03-23-10, 7:22 pm
Deadlift
135 x 10
225 x 5
315 x 5
405 x 0
405 x 0
405 x 0.
Barbell rows
135 x 10
185 x 1 (done. lower back couldnt support me bencding over)
Low cable rows
120 x 14
150 x 14
170 x 10(PR)
140 x 14
Lat pulldowns
110 x 10
110 x 10
The machine was set wierd so i stopped.
Dumbell rows
70 x 10
75 x 10
75 x 10
BeastTom
03-25-10, 6:23 pm
Decided to go lighter but with shorter rest due to my shoulder bothering me today
Seated dumbell military press
60 x 8
55 x 7
Standing arnold presses
25 x 12
25 x 12
Laterall raises
30 x 10
30 x 10
25 x 14
Front raises
30 x 12
30 x 12
Done. in about 20 mins. Traps are sore from back on tuesday.
BeastTom
03-27-10, 4:41 pm
Biceps
Barbell curls
45 x 10
95 x 8
105 x 8
21's
55 x 21
65 x 21
65 x 21
Concentration curls
25 x 10
25 x 8
25 12
25 x 10
Triceps
Close grip bench press
135 x 10
185 x 8
225 x 3
255 x 1 (PR) (that was my max on reg bench press 2 months ago)
205 x 8 (4 were forced reps)
135 x 14
Skull crushers
45 x 10
65 x 10
75 x 10
75 x 10
1 arm lying xtentions
25 x 8
25 x 8
25 x 7
Forearms
behind the back wrist buddy curls
bar x 20 (warmup)
bar x 10 (3 second squeeze at top)
bar x 9 (3 second squeeze at top)
bar x 8 (3 second squeeze at top)
bar x 7 (3 second squeeze at top)
bar x 6 (5 second squeeze at top)
bar x 5 (5 second squeeze at top)
bar x 4 ( 5 second squeeze at top)
bar x 3 (15 second squeeze at top)
bar x 2 (15 second squeeze at top)
bar x 1 ( 50 second squeeze at top)
Front barbell wrist curls
bar x 10
bar x 10
=)
BeastTom
04-02-10, 11:24 pm
Havn't gotten time to be on in a while. I tore up legs the other day. Followed by chest (Almost hit 275. spotter bearly had to help at my sticking point) , then back the following day. rested wedensday. Yesterday i got a good delt session. I figured out i absolutley love cable laterall raises. Then Arms tonight. Hollly shiitttt. Me and my buddy pete killed it. here she is.
Triceps.
Close grip bench press
135 x 10
185 x 8
225 x 4
255 x 1 (PR MOTHERFUCKER)
185 x 8
135 x 13
Skull crushers(straightbar)
60 x 10
70 x 10
70 x 9
Cable one arm extentions
25 x 10
25 x 10
25 x 8
Rope extentions
45? x 12
45? x 10
45? x 10 + 3 cheats.
136 reps total
Biceps
Dumbell alternating curls. All superset (Ran the rack with Pete right behind me)
50's x 6
45's x 6
40's x 6
35's x 6
30's x 6
25's x 6
20's x 6
Dropset 21's
65 x 21
45 x 21
Buddy curls
bar x 10
bar x 9
bar x 8
bar x 7
bar x 6
bar x 5
bar x 4
bar x 3
bar x 2 (negative on the way down)
bar x 1 (forced negative)
139 reps
Forearms
Behind the back wrist curls supersetted with seated wrist curls
bar x 20 ^ bar x 10
bar x 10 ^ bar x 10
bar x 10 ^ bar x 10
70 reps total