TOMMY'S JOURNAL

Re: RE: TOMMY'S JOURNAL (Tommy_Boy420)

Thu, 21 Aug 2008 18:30:42 GMT

Since school is starting up again, HST will be better fitting in schedule wise.

Mondays:
Squats
Incline Bench
Pullups 3x8-12
Barbell Row
Hang Clean & Press

Wedensdays:
Deadlift
Incline Bench
Dips
BB Row
Hang Clean * Press

Fridays : Legs / Stomach
Squats
S.L.D.L
Leg Press
Leg Curls
Rope Ab Pulldowns *3x15-30
Captain Chairs *2x50

Saturdays: Arm Day : Why Not?!? LoL
JM Press
Dips
Pushdowns w/ DB curls
reverse grip curls
Preachers
pulldown curls*(my own creation)

Re: RE: TOMMY'S JOURNAL (Tommy_Boy420)

Sun, 10 Aug 2008 13:47:24 GMT

Friday - Legs/Shoulders
ATG squat - 135x15, 185x10, 205x10, 225x7
Power Squat - 270x10, 310x10
Hang Clean & press - 3x95x10
Leg Press - 4 plates x 10, 5 plates x 10 reps, 6 plates x 6 reps
Side laterals - 15x15/15x15/20x10....1 Arm side lateral 35x8
Bentover Side Laterlas - 3x15x15
Machine shrugs - 2x180x10

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Tue, 05 Aug 2008 15:37:52 GMT

I worked out Monday and today.....nothing crazy, just trying to get back into the game.

Monday - Legs/Shoulders
Squats 2x135x25.....its been a while for squats...back hurt a little.

Hang Clean & Press - 4x75x15

Leg press - 3x360x8-15

Calf Raises - 20, 15, 10, 8

1 Arm Side Lateral - 2x30x10
Side Laterals - 15x15, 20x8

Bentover Side Laterals - 3x15x15, 20x10

Tuesday - Back/Bi's
Pullups 10, 8, 8

Deadlifts - 135x15, 225x10, 225x10...(Just wanted to see how they felt....they felt alright..back & forearms nice pump.)

Cable Rows - 130x10, 130x4-85x8, 165x6...(Damn....i hate cable rows LoL)

1 Arm DB Rows - 55x15, 65x12, 65x10, 40x20...(shiiiit son, i forgot how good a pumped back felt...i love it.)

Straight Bar Curls - 60x10

1 Arm Preachers - 25x10, 25x8

Hammer Preacher Machine - 45xfailure

Overall Feeling: Monday was a fresh kick in the teeth...Tuesday (today) was tough....I havent blasted my bi's in MONTHS since the HST and Full Body nonsense....I love splits. I fxckin love em. hahaha endorphins rock. I will not do HST until like October/November...Deadlifts were actually not that harsh on my back, but squats were...I dont know, maybe i need a belt? or go lighter and get my form back.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Sun, 03 Aug 2008 18:21:27 GMT

Needed to write this down for me...NOTE: i am not doing this right away, prolly in like 2 or 3 weeks...The staple Exercises will be in red

Legs/shoulders
Squat - 3x5
Hang Clean & Press - 3x5
Leg Press - 3x10-15
Calf Raises - 20, 15, 10
Side Laterals - 3x10
Bentover Side Laterals - 3x10

Back/Biceps
Deadlift - 3x5
Pullups
Drag Curls - 10, 8, 6
Bar Bell Row - 3x5
Preacher Curls - 10, 8, 6

Chest/Tris
Incline DB/BB - 3x5
Flat DB/BB - 3x5
Dips - 3x10
Close Grip Bench - 3x5
Standing/Seated EZ-Bar Extensions - 10, 8, 6
Pushdowns - 12, 8, 6

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Sat, 02 Aug 2008 15:50:58 GMT

Well, heres the update if you guys missed me LoL..

My back is really screwed up...My family has a history of back problems, and it finally hit me + deadlifting and squatting all the time at home, at the gym, and my job is very physically demanding which put extra stress on my back, and ive been depressed.. But for this past week, my back is feeling great and i started to hit the wiehgts again, but obviouosly not intensely.

I wil be doing splits; Back/bis, Chest/Tris, Legs/shoulders then slowly going back into HST or just a 3 Day Full Body + Leg day.
Supplements will be Cytogainer, Size-on, Multi.

Trying to hit 200-210 range...i am about 175/180 now...BUt when i was on the methylated steroid i was exactly 185 everyday, all day on the nose.....But i aint gonna mess with that stuff until that i feel that i am ready again.

Diet: Eating chicken/lean beef/meat/steak 4 times a day, destroying one farm at a time. oh yeah, and those white things that pop out of chickens asses...

Good To Be Back!!

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Thu, 17 Jul 2008 16:09:45 GMT

well its been a while. ive been working out, but didnt have time to log it.....i took a week and a halft off cuz i fxcked up my back, my knee, and i felt like i had the flu or something. anyway, heres monday + wedensday.

-------------------------------------------------------

Monday - Full Body 3x5
Deadlift (wasnt feelin da squat haha) - 3x235x5
Pullups - 2xwhatever
DB Bench - 3x65x10
DB OHP - 3x50x10
Hammer Low Row - 3x8-10

Overall Feeling: After coming back from last week, i felt horrible. and really weak as you can see, im just getting back into the swing of things, OHP and Bench were down. 235 D.L. was almost hard. which is weird cause i pulled 280x8 like 5 months ago.

----------------------------------------------------------
Wedensday - Legs - Need to get my ass back in gear!
Squat: 3x220x5 <<<oooo my back is ****ed! (stupid back pumps)

Power Squat Platform thingamajig - (slow - concentration on form) - 270x12, 360x8

Leg press: 360x10, 540x8, 590x8

SLDL: 185x15, 225x10

Standing Calf Raises: 15, 10, 8

BB Curls: 40x20 (just for the hell of it)

Overall Feeling: Fxck. I wanted to kick my ass after a week and a half out of the gym, and i did. my calves today are really friggin sore. Weird...my quads arent as much and my hammies arent at all. INCREASE THE WEIGHTS!!! haha i love weightlifting.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Tue, 08 Jul 2008 16:30:52 GMT

well, felt shxtty over the weekend + monday, sick, felt like i had an infection but i dont think it was anything serious. Sped through my workout today, realllly tired and spent from work .anyway..

Tuesday - Full Body - 3x5reps

Squat
3x210x5

Pullup/Chin
pullup:1x6-10
chin: 1xwhatever, it was many

BB Rows
3x150x5 <<felt a little nausea

DB Bench
3x80x5

DB OHP
3x60x5

*Super-Slow Concentration Curls
2x30x10

*Super-Slow One Arm Rope Extensions
30x11
40x8

Overall Feeling: Felt really fxckin tired today, but the workout was alrite i guess. Dont know if I will be working out for the rest of this week..not feeling so good.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Thu, 03 Jul 2008 18:41:27 GMT

WOnt be working out on fri or sat...goin away...i was gonna do legs today (thurs) but i was real tired from work so i said fxck it. but monday...ohhh monday, i will destroy myself.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Wed, 02 Jul 2008 15:14:51 GMT

Wedensday - Full Body - 5x5
*Puls 2 isolation exercises

Deadlift
5x225x5

Pullups
2x6-10

DB Bench
70x5
70x5
70x4
70x5
70x3-70x2 ****. I forgot i did 70's last time..damnit!

DB presss
3x55x5
Machine OH press;
(numbers not on stacks, but it was heavyy)
2x5

Cable Row
5x150x5

*One Arm-Cable Lateral
3x40x8-12

*2 Arm-Hammers
2x40x10

*Overall Feeling: Felt good today, the damn DB shoulder press was pi**ing me off, i couldt get those 60's up off my knees so i headed to the machine OH press. I shouldve done 75's instad of 70 on DB bench also. It's fcking up the progression with my mis-calculations. NExt HST routine will be planned smoothly, and not worri about numbers so much

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Wed, 02 Jul 2008 15:06:01 GMT

ORIGINAL: Leg_Beast

Just out of curiosity, what is your barbell bench max?

jeez....well, i havent maxed out in about 6-8 months and i have made some nice gains since them...but i did 205x2...on a good day. i havent maxed out since. i like DB bench beacuse it requires more balance so if i can throw up lets say 100lb DB's 5 times, my BB bench would be pretty high, no?

RE: TOMMY'S JOURNAL (Leg_Beast)

Mon, 30 Jun 2008 20:51:06 GMT

Just out of curiosity, what is your barbell bench max?

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Mon, 30 Jun 2008 19:58:29 GMT

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!!

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Fri, 27 Jun 2008 15:59:54 GMT

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.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Wed, 25 Jun 2008 14:36:01 GMT

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.

RE: TOMMY'S JOURNAL (Tommy_Boy420)

Mon, 23 Jun 2008 17:21:58 GMT

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.