Tom's Log

TomJ

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Hey guys,

Figured id start a log to keep for posterity. Maybe ill give an update once a week, maybe once a month, maybe ill shitpost every other hour with some bullshit. No one knows.

Ill log my training, some videos and photos for progress, weight, and changes in my training style, and my supplementation. If nothing else maybe it'll be useful to me to look back on.

9/15/21
221lbs
2.5 weeks into first cycle of 500 test e and starting to feel pretty damn good.
Right now focusing on hypertrophy and have adjusted my training these last few months for far more volume. 15 reps tends to be my sweet spot.

Currently splitting PpL on a rotation so I get an extra rest day between some days and to keep from constantly having pull and legs back to back.
P-Pull
p-push
L-Leg

This week is a pPL week.
Today will be Leg day, since I deadlifted heavy yesterday ill be giving my back a break and doing some hack squat and belt squats instead of my normal barbell squat session.

Bonus video of my top set from yesterday. 485lbs for 8
 

PZT

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heck of a set brposef
 

PZT

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really wanted a rep pr that set and was aiming for 10. but cant PR every session. next time we will get 10
man 2.5 weeks in aint nothing. By week 6-8 you be killing it
 

TomJ

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man 2.5 weeks in aint nothing. By week 6-8 you be killing it
yeah, im only starting to notice it a little bit the last couple days. cant wait till week 4 when it really kicks in.

exciting stuff
 

TomJ

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9/15/21

Today was legs and ended up being a pretty easy training session.

Ive been encouraging my sister in law to come to the gym in a ploy to get my little brother back in the gym ( he has asshole good genetics and could easily outlift me in maybe 2 or 3 years if he gave a shit)

However with taking her to the gym and training her, I had almost zero time to get my work done nor did I properly consider a true novices stamina compared to a seasoned lifter. Put her through the paces and was toast in 30-45m (my workouts usually take an hour and a half or so.

she's a really good student and moves slowly and deliberately on all exercises, but is very week so it took my full attention most of the session making sure I had her working at an appropriate volume, weight, and intensity.

Only really had time to crank out some leg press and some accessory work before we had to wrap it up and get 20m of easy cardio in.

from now on ill just go an hour early and have her meet me there rather than taking her. Might have to do a morning session tomorrow to make up for the loss today.
 

GreatGunz

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yeah, im only starting to notice it a little bit the last couple days. cant wait till week 4 when it really kicks in.

exciting stuff
Week ur starting to feel it week 6 you’ll be doing 495 for 10 easy….an ur just getting started……by week 10 u wanna punch everyone in nuts!
 
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sfw509

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Nice work bro. I'll be following along.
 

TomJ

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9/16/21

Push day
Some Quality work, not really anything special or abnormal. learning to love the volume

Format;
(Weight x reps, reps at same weight)

Incline dumbbell press
65x12
75x12
85x12
95x12, 10, 7

Incline Fly
45x15
50x15
50x15

Machine Dip
45x12
135x15
180x15, 15
225x15

Full ROM Lat Raise
15x15, 11

Lateral Raise
30x15, 13

Rear Delt Machine fly
145x15
160x15, 13

V-Bar Pushdown
35x15
42.5x15, 15

Cable Cross
25x15, 15, 15
 

PZT

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Lots of work being done :)
 

Spear

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Great log. Tom!

What’s the diet like?
 

TomJ

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Pretty dynamic.
I try to hit at least 1g/lbbw in protein and the rest is whatever I can get.
Targeting 3300 calories for a few more weeks and seeing how the scale and mirrors look.

I was bulking on 3500 for the last 8 months or so.
I've been trying to drop some bf, but the scale is still trending upwards.

Right now the diet is a learning experience, trying to slim down a bit, but also trying to not waste my first cycle.

I plan on making adjustments pretty much weekly depending on how I look and feel until I figure out where my sweet spot is.


As for actual food items, I do a ton of eggs, rice, lean ground beef, and chicken.
I abuse the Tyson precooked precut chicken bags for easy meals.

Sent from my SM-G996U using Tapatalk
 

Spear

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Pretty dynamic.
I try to hit at least 1g/lbbw in protein and the rest is whatever I can get.
Targeting 3300 calories for a few more weeks and seeing how the scale and mirrors look.

I was bulking on 3500 for the last 8 months or so.
I've been trying to drop some bf, but the scale is still trending upwards.

Right now the diet is a learning experience, trying to slim down a bit, but also trying to not waste my first cycle.

I plan on making adjustments pretty much weekly depending on how I look and feel until I figure out where my sweet spot is.


As for actual food items, I do a ton of eggs, rice, lean ground beef, and chicken.
I abuse the Tyson precooked precut chicken bags for easy meals.

Sent from my SM-G996U using Tapatalk
Sounds like you’re on the right track
 

TomJ

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Pull Day

Really focusing on the lats, and getting more width. Really slow, Tight Squeeze through the lats, focusing on form. Would have liked to get more done but ran out of time.

Underhanded Barbell Rows
135x15
225x10, 10, 10

Lat Pulldown
115x15
130x12, 12, 12, 12

Lever High Row
45x12
70x10, 10, 10
45x12

Ez Bar Preachers
60x15, 15, 15

Seated Underhanded Cable Row
120x15
140x15
160x15
180x12

Front Double Cable Curl
15x15,15,15
15x10
>drop
10x10
>drop
5x10
 

TomJ

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9/20/21

Took both saturday and sunday as active rests, cardio only, to just give my body a break.

missed my leg day today because had to work 12 hours then straight to a family dinner.

Gonna be hitting an AM leg session tomorrow with a PM push day to get back on track, pray for me.
 

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