TOMMY'S JOURNAL

just wait dude.  ur in the growth rep-range right now.      just wait till you get to the 6 rep range. it gets hard fast (that's what she said - hahahahha)

My name is FOX.... and I approve this message.

Wed - Full Body - 10 Reps
*Pluse 2 iso's

Flat Bench
155x6, 155x4, 135x10, 135x10

Wide Chins
3x8-10

Deadlift
195x10, 195x10, 195x10<<<seemed easy..

Arnolds
45x10, 45x10, 45x7-45x3<<woooooooo, tough!

Cable Row
120x10, 120x10, 120x10

*Pec-Deck
110x10, 110x5-90x12

*Hammer Iso-Incline
140x12, 180x8

Overall Feeling: Wow, my bench is slacking every day. My chest is so friggin horrible compared to my shoulders, it looks awkward. Arnolds were hard, i think 50's are gonna be a nice challenge. All in all, eh, alright workout. But once again, im getting tired of HST and I think i have weight lifting PMS LoL.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Fri - Upper Body - 10 Reps

DB Bench
60x10, 60x7-60x3, 60x4-60x6

Hammer Iso-Incline Press
140x13, 190x10

Wide Chins
3x8-12

One Arm DB Row
55x10, 55x10, 55x10

DB OH Press
50x10, 50x6-50x4, 50x8

Tri Dips
3x8-12

Pushdown
80x15, 120x10

Cable Curls
2x90x8-12

Seated Alternating DB Curls
2x40x8-10

Overall Feeling: TOday was a little different. It kicked my arse, i feel drained in a good way. I changed flat bench to DB's, changed BB rows to DB's, and threw dips in the mix.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

I am officially taking a week off. i havent in like 3 months. plus, sunburn + lifting wieghts dont mix, at ALL! LoL. 

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Monday - Full Body - 10 reps
*Plus 2 iso's

Squat
3x165x10

BB Row
135x10, 135x10, 135x8

Pulldowns <<<havent done them in a while
150x12, 170x6, 130x8<<<Ugggh, Fxck pulldowns, pullups FTW!

DB Bench
3x60x10

DB OH Press
55x6-55x4, 55x5-55x5<<<<too heavy at this point in the workout..gonna change my routine up next time

*One Arm DB Laterals
2x30x8-12

*Cable Curls
90x12, 110x8, 70x12

Overall Feeling: Man, I was pissed today. Squats went super, rows were great, pulldowns were a waste, OH presses were friggin ticking me off...Bench was good tho....I might do this next monday full body:

Squat - Pullups (theres a bar you can do pullups on the power rack)
OH Press
Bench
BB Row

I wanna get those OH presses out of the way.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

stick with it dude.  there's never really a day where i feel 100% on all my lifts.  just gotta keep fighting thru it.  the small gains will happen and add up... and then you'll realize it's ALL worth it.

My name is FOX.... and I approve this message.

Yeah dude, I'm not gonna stop i just b!tch and moan alot LoL

BTW, how your splits goin for you so far? when im done im gonna start doing splits but like this:
Chest-Bicep
Back-Tricep
Legs-Shoulders

Then Rotate every week like:
Back-Bicep
Chest-Tricep
Legs-Shoulders

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

splits are goin' ok.  still gettin' things worked out.   i'm cutting as well, so feelin a bit weak at times (but lookin' good) while trying to gain strength.  it's a weird combo.

My name is FOX.... and I approve this message.

Wedensday - Full Body - 10 Reps
*plus 2 isolations

DB Bench
3x60x10<<<65's were too heavy (for me) for 10 reps

Pullup/Chins
Pullups:1x6-8
Chins:1x6-8

Deadlift
3x195x10<<<draiiiiining! LoL

Hammer Row thingamagig
180x10, 2x200x8-12

*One Arm Cable Extension
3x30x10-12

Arnolds!! (woops, i forgot to do them then realized after tricep extensions LoL)
50x5-50x4, 40x10, 40x10

*One Arm DB Lateral
3x30x6-8

Overall Feeling: Felt good, but mad tired cuz work seemed soooooo long! I tried 65's bench for 10 reps, but only got like 3 solid reps so i just stuck with the 60's. I'll shoot for BB next time, i like to switch it up. Gym was sorta renovating today, and therefore many people were using machines that i wanted to use like the cable rows, i usually do those on wed full body. SO i just did hammer-rows. LoL, well i forgot to do Arnolds so my tris were absoulutely SHOT and i used 40's instead of 50's. Oh well, on monday full body ill just do arnolds instead of presses, no biggie..

EDIT: Fxck! i forgot that my deadlift shouldve been 200 today. damnit!!

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Friday - Legs

Squat
3x170x10

Power Squat
270x10
310x6

Leg Press
3 platesx12
4 platesx8
5 platesx8

SLDL
190x10
190x6<<(hammies were feeling sore already! and they were  sore from deads on wed)

Calf Raises
15, 10, 12, 8

+Ab work. cable crunches, captian chairs, leg raises, weighted crunches, all that stuff

Overall Feeling: Murdered my legs today. Felt nice. Awesome pump in my legs today, squats went excellent. Feelin Good!

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

EDIT ON SQUATS: I was doing the math today on tomorrows adding wiehgt for squats....I realized i was doing 180x10 instead of 170! LoL so all this time on squats i was doing 5 lbs. higher than i posted. haha man, im so awesome

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Monday - Full Body - 2x10 reps
*plus 2 iso's

Squat
2x185x10

Wide Chins
2x8

BB Row
140x7-15sec break-140x3
140x8-10sec break-140x2

DB Bench
2x60x10 <<<still cant get those 65's up for 10.

Arnolds
50x6-15sec break-50x4
50x8<<<shhh....

*Tri DB Extensions
3x50x8-12

*Machine Tri Dips
125x15
140x10

Overall Feeling: Squats went good. Bench is stuck, which sucks. 2x10 is getting tough with higher weight. BB rows are friggin haaard (for me at least) Arnolds were very, very tough.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Wedensday - Full Body - 10 reps
*+ 2 isolation

Deadlift
2x205x10<<<maaad easy

Pullup/wide chins
p.u. - 2x6-10
w.c. - 1x8-12

DB Bench
2x65x10

DB OH Presss
2x55x10<<niiiice (borat voice)

Cable Row
2x150x10

*Concentraion Curls
2x30x10 (each arm)
1x35x8 (each arm)

*One Arm DB Laterals
30x10, 35x8

Overall Feeling: Fxck yeah! I feel great. Awesome workout today. Deads were waay easy and i finally got those 65's up for 10 on bench, its about time!! I think I might jump another 10 lbs. on deadlift next wed. But we'll see.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Friday - Legs

Squats
2x190x10

Power Squat Platform
270x10
310x8
360x8

Vertical Leg Press (these make me feeel like my head is going to explode!)
210x12
270x8

SLDL
205x10
205x8<<<<think i pulled a muscle in my hammies!!!

Calf Raises
15, 12, 10

Overall Feeling: Rough day at work, and a rough day all together...dont want to get into it....Other than that, legs feelin nice. my legs are getting real strong on squats, i used to do 225x6 before this HST, but now i think when its all said and done, i can prolly do 225x10 or 15..niiice!! I LOVE SQUATS!! too bad my chest blows.

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

Monday - Full Body - 5x5
*plus 2 iso's

Squat
5x195x5<<<seemed f'ing light as sh!t

Pullups
3x6-10

BB Row
145x5
145x5
145x3-15sec rest 145x2
145x5
145x4

DB Bench
5x70x5 piece of cake!

Arnolds
50x5
50x5
50x3-50x2
50x2
50x3 <<daaaamn, that was harder than i expected

*One Arm Hammer Shoulder Press
45x10 (each side)
70x10 "            "

*Seated EZ Bar Tri Extensions
40x15
60x10
70x8

Overall Feeling: First day on 5x5...It's pretty rough, but i love it goddamnit!! haha. Squats felt super light. Arnolds were freakin hard man!!! All in all, felt great. Can't wait to deadlift on wedensday!! hell yeah!!

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"