TOMMY'S JOURNAL

I'm finally gonna keep a log.
Heres my stats as of 4-20-08
AGE:19
HEIGHT:5'8
WEIGHT:170
Currently Bulking
Been working out for like a year strong. and i worked out for a year before that, but i did  less than half ass workouts (i dont count that yeat)

My training regiment goes like:
1 Chest/Back
2 Shoulders/Tris (or Shoulders/Tris/Bis)
3 Legs
I usually go till failure on all my exercises, and squeeze all the time.
My wiehgt lifting is nothing to brag about. i kinda dont like posting my numbers cuz its a little embarrasing
I do every exercise slow.

SUPPs: Cytogainer, Creatine Mono, Animal Pak, Superpump 250, B12.
As of now i use SP maybe twice every 3 weeks, so it lasts and i dont get overboard with it.

I usually train with my uncle and he does uncoventional techniques, but lately i've been working out by myself.

Things you should know about me:
I like to drink. ALOT. LOL I eat a shxtload of food during the day. trying to gain weight (190) by at least July.
I have terrible genetics. (I HATE MY GENE POOL WITH A PASSION)
I **** around during the weekends (dirty foods/party) nothing crazy like candy, but i eat heroes and things of that nature; but during the week, i live like a monk. (hence, this log!)

"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"

ill fill you in what i did FRIDAY:
So Friday, I did shoulders Tris/Bis

SHOULDERS
DB press: 40x15, 50x8, 55x8, 55x6

One arm cable lateral: 20x12 20x10 20x8.

Upright w.rope: 110x13, 140x8, 150x8 (i saw the rope. and i was like, fxck it, lets do some uprights lol)

BB shrugs w/135 lbs. superset with reverse pec deck:
reverse pec deck: 90x10, 90x10, 90x10
shrugs: 135x20 135x20 135x20 (I LOOVE SHRUGS )

TRI'S:
one arm DB extension: 25x10, 25x10, 25x10, 25x10 (wow! my arms felt nice)

Pushdowns: 100x8, 110x8, 110xfailure burnout with 70x15-20 (i only got 15)

Dips: 15, 15, 15, failure

BI'S
Hammers: 45x10 (each arm), 55x6 (each arm), 55x10, (each arm) 60x4  (each arm) **PB!
lemme stop you here...My arms were f'ing HUGE at this point, I just said fxck biceps, they feel nice.

Overall feeling: Hotdamn, my arms felt bigger than ever today! Shoulders nice and pumped. I took SP for the first time in a month and hellyeah boy. Well, the weekend was great, got superdrunk on friday night (GO RANGERS!!!!!!!!!) last night, ate a TON. and today i'm gonna eat and chillax. tomorrow will be back/chest (Monday)

"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"

Morning weigh in:170 on the nose

wow. the incline benches were packed today. (theres only f'ing 2 of them!) went to the machine i havent touched since July of last summer.

CHEST
Flat DB- warmup 35'sx25, 60x8, 65x5, 70x5

Incline DB: 50x10, 55x5, 55x5 (SUCKY!)

Incline Machine: 220x11, 250x8, 260x6

Pec Deck: 100x10, 100x6, 100x4, 80x12 (FEEL THE BURN SON!)


BACK
Deads: 135x15, 135x15 (My lowerback started to hurt, i gotta work on my form)

BB rows: 135x8, 155x8 (back was a little aggrevated so i stopped)

Pullups: 10, 6, 6, 3

Close grip pullups: 10, 8, 7? i dont remember, failure

Hammer Iso-Row:90x10 (each side for 4 sets)

Wide Pulldowns: 120x15, 150x8

Overall feeling: diet was ****ty today. Chest workout SUCKED! i woke up late so i downed a Cyto-shake. then ate two chicken wraps and had 6 egg whites with some turkey bacon. then i slept when i got home for 2 hours, hit the gym, post-shake then my ma made some chicken parm w/pasta and greens. im planning on eating more after i am done with this log. tomorrow will be off cuz i got mad shxt to do so wed will be leg day. oh great

"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"

MOrning weigh in: 166 (GODDAMNIT!)
decided to switch my leg routine up a little 2day

LEGS
warmups: vertical leg press:90x50, hack-squat platform 90x30

Hack Squat: 180x15, 230x9, 270x6 (aaa it suckd so what?!)
(some seated calfs and standing calf raises thrown in there)

Vertical Leg Press: 230x15, 230x15, 270x11

Burnout w/135 lb squats: 1x25

Leg Extensions: Hold & squeeze 200x30 seconds for 2 sets.

Overall Feeling: Diet was better today. Energy was ****, but still no excuse. THe burnout squats fxcked me up big time, i thought i was going to pass out afterwards . the leg extensions was something new i threw in there. tomorrow will be chest/back.

"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"

Oh yeah i did some light shoulders/tri's yesterday, but nothing worth to jot down. just some db presses/flys and pushdowns/db extensions

"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"

CHEST
Incline db: warm-up: 35x20, 55x10, 55x7, 55xfailure
 
Flat db: 60x8, 60x6, 65x6, 45xfailure
 
Pec deck: 110x10, 130x8, 130x8, 150x5
 
Dips: 4xfailure
 
Burnout w/135 flat bench till failure
 
BACK
Deads: 135x20, 225x11, 225x3 (I had no gas left!)
 
Wide pulldowns: 120x10, 120xfailure
 
Nautilus plate load row thing (I never seen this before): 135x10 (each side), 135x10 (each side), 135x6 (each side), 135xfailure
 
Overall feeling: Chest was nice and pumped today had excellent form.  Back felt like an aircraft carrier.  Deads destroyed me, I had to lie down after the second set. Then I hit the third set with all I had left which wasn’t much as you can see.  I was so drained, I couldn’t do pull-ups!!! I was like what the **** is going on?! So I did wide pulls instead and that row machine thing they had in school that I have never seen/used before.  Weekend coming up, which means 2 days to chill. I’ll hit the iron hard on Monday

"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"

Saturday. Didnt train today. Diet was right on today. weigh in at 175!! YEAH BIATCH!!! ate sooo much last night (i was stoned haha) and today i ate extremely clean. 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"

Didnt have time to post yesterday. i went nuts on my shoulders.

SHOULDERS
db press: warmup; 35x20
50x8
50x2-40x11
45x10

db flies: 25x7, 25x10

Hammer-shoulder press: 140x8, 90xhold & squeeze 30 seconds for 2 sets.
hold one side half-way and do 10 reps on the other for 1 set

Partial Clean and press: 100x10, 100x6?, 100xfailure
Muscle Clean: 100x12

Uprights w/rope: 140x15, 150x9, 120x16, 160x6

Military DB Shrugs:65x11, 70x8

Rear Delt Pec-Dec: 100x7, 80x15, 110x6, 100xfail

TRI'S
DB one arm extension: 25x10 (each side), 25x10 (eachside)

Dips: 10, 7, 7, 6

EZ-Curl Standing Extensions: 60x10, 60x8, 60x?, 60x?

SLOW Pushdowns: 100x15, 110x11, 120x6 (BUURRN BABY BUURN!)

Overall Feeling: I was in the gym way too long today. the Partial Clean and press was my first time and it was sick. i want to keep it in my routine. tris felt alright, nothing crazy. looking back, i f'd up my delts. Diet was pretty nasty today.

"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"

Also, i ran today for about 20minutes. im seeing some more fat then i would like right now. plus i ate mad food last nihgt, i wanna burn it 

"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"

CHEST
Flat DB:
warmup; 40x20
60x10
70x3-60x6
65x6
70x4

Incline DB:
50x9, 55x7, 55x8, 55x5 !!

Incline flys:
30x12, 35x10

Pec-Dec: 110x11, 130x6, 150x10, 110xfail

BACK
cg pullups/wide grip
as many sets to get 30 for each

Cable Row: 120x9, 130x?, 130x?, 130x?

Deads: 225x12, 280x6...no more. i be dead.

DB pullovers: 45x10, 45x6, 45x4, 45x1-30x10

Nautilus plate-load row: 180x10 each side for 4 sets

Overall Feeling:  really tired today, trained about 9:45am got like 5 hours of sleep. shxtty workout. it was sooo crowded, i just get off my game when its crowded. i feel like everyone is looking at me. i need to get my deadlift up. 280 was a struggle and it shouldnt have been. bench was waaayy off today, wasnt feelin strong at all. im trying to get those 70's for 10 reps. aint workin tho. incline is slacking. my lats are terrible. i hate my body.

"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"

ABS
Side Bends w/45 plate. 4x50 for each side
(stomach vaccuum btwn. sets-10)
Floor Wipers: with 95lb. bar 4x15 (OH. MY. GOD.)
(stomach vaccuum between sets-10)
Leg Raises: i didnt keep count. 4 sets
(stomach vaccum btwn. sets-5)
Leg Raise 6inches from ground hold for at least 30 seconds for 4 sets (OWWWW!!!)
(stomach vaccuum btwn. sets-5)

BI's
one arm preacher curl w/DB: 30x10 (each arm), 40x8 (each arm), 40x8 (each arm), 40xfail (each arm)

Preacher Curl w. Olympic Bar
65x11, 65x8, 65x5, 65x2 drop weight-45x15

Hammer Curl
40x10 (each arm), 40x10 (each arm), 40x10 (each arm) 40x10 (each arm) 30x20(each arm)

Overall Feeling: worked out abs first time in a long time. worked out at home, limited to dumbells and dont have EZ-Curl for preachers. tomorrow shall be shoulders/tris because i dont wanna work legs. they be hurting from running the other day and i fell down the subway steps before. OUUUCCH!!!

"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"

SHOULDERS
DB Press: warmup; 35x25
55x8
60x1-50x6
45x11

PCP:95x10, 105x4, 115x1, 95x10

DB Flys: 30x4sets till failure

DB Shrugs:70x15, 80x8, 90x2-lost grip, 70x10

Reverse Pec-Deck:90x11, 110x10, 110x?, 70x20

TRI'S
Dips: 4x10

Pushdowns: 90x10, 100x7

One-arm rope extensions:20x8 (each arm), 20x10 (each)

EZ-Curl Extensions: 50x8, 50x6, 50x4-45x9

C.G. Bench: 115x20

Overall Feeling: Shxtty workout today. PCP form was off, but like an idiot i still upped the wiehgt to 115 and got one rep. im going to lower the weight to 65 and add 5-10 lbs. each week now, like a smart fella. tris felt weak as shxt.

"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"

LEGS
DEEP ASS Squats!: warmup; barx20, 135x10
185x8, 225x6. (WOW!! ASS IS ON FIRREE!!!)

Hack Squat: 180x8, 230x8, 270x5, 270x5
(Hammer Tibia thing in between sets x20)

SLOW ASS Leg Press: 450x8, 540x4

SLDL (first time doing them):135x12, 135x10, 135x5
(seated calf between sets x15)

Super-Leg Curl: plates had no numbers on 'em. 4x10

Overall Feeling: I emphasized the SLOW and DEEP ASS squats because its a totally different ballgame when you approach legs this way. SLDL hit the hammies nicely and to top it off i did the super leg curl to make them babies scream! I think I pulled a muscle in my inner thigh after those deep squats.

"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"

BACK
Pullups: 10, 5, 5, 5

CG Pullups: i didnt keep count for 3 sets

Hammer-Iso-Row:90x15 (each side), 90x10 (each side) 90x10 (each side), 115x10 (each side)

Deadlift: 225x10, 225x8, 225x6 

CHEST
Flat Bench: 155x9, 155x6, 155x5

Incline DB: 50x10, 50x8, 55x6, 45x12

Dips: didnt keep count. 4sets. superset with 20 diamond-pushups

Hammer-Chest Press: 90x30, 90xsqueeze and hold as long as i can.

Overall Feeling: Didnt go crazy with weight today. kept it short and sweet. My bench is sooooo friggin terrible and my chest shows it. I wasnt feeling those deads today AT ALL. All in all, crappy workout, wasnt happy. but, my lats were feeling alright i guess. im gonna go hard and heavy on shoulders tomorrow. CANT WAIT.

"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"

SHOULDERS
DB Press: warmup; 35x21, 50x10, 50x7, 50x6, 50x5, 50x5 <<<<<i couldnt find any 55's it was werid!

P.C.P.: 65x17, 95x10, 100x?, 100x?

DB Shrugs: 70x12, 80x?9

BB Shrugs: 135x4 sets superset with  30 lb. DB Flys

REverese-pec Deck-1o0x12, 100x4-80x10, 70x12

TRIS
One Arm DB Extension:20x8, (each arm) 20x8, (each arm)

DB behind the neck Extension: 50x11 slow ass ones, 60x4 :DDAAAMN my tris blown up, soN!!!:

Pushdowns: 110x??, 110x???, 120x??

Dips: 4xwahetever i dont remember lol

BI's
40lb DB isometric-hold on preacher: 4xwhatever i lasted, i think thike 15-30 seconds

Machine Preachers:45x15, 45xfail

Overall Feeling: Wasnt bad today. couldnt find 55's for the shoulder presses and i stuck with 50's. tris felt nice today. i think im takin off tomorrow, or maybe not. if i dont miss ill do mad squats! haha

"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"