Tom's Log

[TomJ]

Monday leg day 1

Back into the swing of things like nothing happened.

Had to cut the training a bit short to make it to a family dinner. Made up for it by slamming more weight on the hacks.

The people before us left the machine set up with some band tension, so these aren't real PRs that count, but still a fuck ton of weight.


FitNotes Workout - Monday 29th January 2024

** Seated Leg Curl Machine **
Warmup not logged
Work sets
- 210.0 lbs x 12 reps
- 210.0 lbs x 9 reps (too short of a rest between)
- 210.0 lbs x 11 reps

** Adductor Machine **
Went one notch wider than usual and really dug into the stretch here, squeezed at the top
- 200.0 lbs x 13 reps
- 200.0 lbs x 9 reps

** Leg Extension Machine **
Warmup
- 150.0 lbs x 18 reps
Working sets
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
Top set/drop set
- 250.0 lbs x 12 reps
- 130.0 lbs x 15 reps

** Hack Squat **
Warmups
- 135.0 lbs x 10 reps
- 315.0 lbs x 5 reps
- 585.0 lbs x 1 rep
Working sets
- 765.0 lbs x 10 reps (8 plates)
- 855.0 lbs x 7 reps (9 plates)

 

[TomJ]

Pull day 1

FitNotes Workout - Tuesday 30th January 2024

** Rope Pullover **
- 65.0 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 12 reps

** Single Arm Cable Pull-down **
- 195.0 lbs x 10 reps
- 195.0 lbs x 10 reps
- 190.0 lbs x 9 reps

** Seal Row **
- 135.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 8 reps
- 135.0 lbs x 10 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
- 180.0 lbs x 12 reps
- 135.0 lbs x 15 reps

** Cable High Row **
- 72.5 lbs x 15 reps
- 80.0 lbs x 15 reps
- 80.0 lbs x 12 reps

Superset 1
** Single Arm Cable Pushdown **
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 14 reps

** Single Arm Cable Curl **
- 30.0 lbs x 15 reps
- 30.0 lbs x 12 reps
- 30.0 lbs x 10 reps

Superset 2
** Straight Bar Pushdown **
- 80.0 lbs x 15 reps
- 80.0 lbs x 15 reps


** Cable Curl **
- 80.0 lbs x 8 reps
- 72.5 lbs x 9 reps

 

[TomJ]

Leg day 2

Got some sort of cold or some shit, no appetite, no gas. Struggled to get a few meals in today but didn't get to them all.
Still made it in for some leg work.



FitNotes Workout - Thursday 1st February 2024

** Lying Leg Curl Machine **
Warmup
- 90.0 lbs x 20 reps
- 170.0 lbs x 10 reps
- 170.0 lbs x 9 reps
Straight set, then partials
- 130.0 lbs x 15 reps
- 130.0 lbs x 9 reps

** Adductor Machine **
- 200.0 lbs x 12 reps
- 200.0 lbs x 11 reps

** Seated Leg Curl Machine **
- 210.0 lbs x 10 reps
- 210.0 lbs x 9 reps

** Leg Extension Machine **
Warmup
- 150.0 lbs x 15 reps
Working sets, short rest
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps

** Split Squat **
- 135.0 lbs x 12 reps
- 135.0 lbs x 8 reps

 

[LethalAnimal]

Hope you feel better soon!

 

[aym974]

the amount of volume you do is mad !

 

[TomJ]

Howdy folks,

We are back moving pre-injury weight.

We dropped to our cruise right after I got hurt, around the new year, so it's good to see strength and fullness is holding on, even at trt levels.

FitNotes Workout - Tuesday 5th March 2024

** Rope Pullover **
- 57.5 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 12 reps

** Single Arm Cable Pull-down **
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps

** Chest Supported T-bar Row **
- 180.0 lbs x 10 reps
- 180.0 lbs x 7 reps
- 135.0 lbs x 9 reps

** Plate Loaded Low Row **
- 270.0 lbs x 10 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 10 reps

** Cable High Row **
- 87.5 lbs x 15 reps
- 87.5 lbs x 15 reps
- 87.5 lbs x 14 reps

Superset 1
** Single Arm Cable Pushdown **
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 25.0 lbs x 15 reps

Superset 2
** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps

** Single Arm Cable Curl **
- 30.0 lbs x 11 reps
- 30.0 lbs x 12 reps




Despite being off, and despite food being lowered, we are still getting some thick pumps on these pull days.

 

[TomJ]

FitNotes Workout - Friday 8th March 2024

** Single Arm Cable Pull-down **
- 195.0 lbs x 14 reps
- 195.0 lbs x 11 reps
- 195.0 lbs x 9 reps

** Barbell Row **
- 45.0 lbs x 12 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 8 reps
- 225.0 lbs x 8 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
- 180.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 180.0 lbs x 12 reps

** Wide Grip Lat Pulldown **
- 100.0 lbs x 14 reps
- 100.0 lbs x 9 reps
- 90.0 lbs x 14 reps

** Cable High Row **
- 95.0 lbs x 15 reps
- 100.0 lbs x 15 reps
- 100.0 lbs x 10 reps

 

[John Ziegler]

Howdy folks,

We are back moving pre-injury weight.

We dropped to our cruise right after I got hurt, around the new year, so it's good to see strength and fullness is holding on, even at trt levels.

FitNotes Workout - Tuesday 5th March 2024

** Rope Pullover **
- 57.5 lbs x 15 reps
- 65.0 lbs x 15 reps
- 65.0 lbs x 12 reps

** Single Arm Cable Pull-down **
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps

** Chest Supported T-bar Row **
- 180.0 lbs x 10 reps
- 180.0 lbs x 7 reps
- 135.0 lbs x 9 reps

** Plate Loaded Low Row **
- 270.0 lbs x 10 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 10 reps

** Cable High Row **
- 87.5 lbs x 15 reps
- 87.5 lbs x 15 reps
- 87.5 lbs x 14 reps

Superset 1
** Single Arm Cable Pushdown **
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps
- 30.0 lbs x 15 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 11 reps
- 25.0 lbs x 15 reps

Superset 2
** Machine Dip **
- 315.0 lbs x 15 reps
- 315.0 lbs x 12 reps

** Single Arm Cable Curl **
- 30.0 lbs x 11 reps
- 30.0 lbs x 12 reps




Despite being off, and despite food being lowered, we are still getting some thick pumps on these pull days.

outrageous

 

[LethalAnimal]

How many days a week do you work out?

 

[TomJ]

How many days a week do you work out?

5

 

[TomJ]

Leg day.


2 more weeks of cruise until we go into a really heavy push all the way up until the wedding.


FitNotes Workout - Monday 15th April 2024


** Seated Leg Curl Machine **
- 210.0 lbs x 12 reps
- 210.0 lbs x 10 reps
- 210.0 lbs x 9 reps


** Leg Extension Machine **
- 130.0 lbs x 20 reps
- 230.0 lbs x 15 reps
- 230.0 lbs x 15 reps
Dropset
- 250.0 lbs x 12 reps
- 150.0 lbs x 15 reps


** Hack Squat **
Narrow parallel stance
- 135.0 lbs x 10 reps
- 315.0 lbs x 8 reps
- 675.0 lbs x 8 reps
Back off set
- 585.0 lbs x 8 reps


** Romanian Deadlift **
Full dead stop at the bottom, only up to about 80%, no lockout.
- 135.0 lbs x 5 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 10 reps
- 315.0 lbs x 8 reps

 

[TomJ]

Back day. Feeling strong, feeling healthy, gearing up to start this next push


FitNotes Workout - Tuesday 16th April 2024
** Rope Pullover **
- 57.5 lbs x 15 reps
- 65.0 lbs x 15 reps
- 72.5 lbs x 11 reps


** Single Arm Cable Pull-down **
- 190.0 lbs x 12 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 9 reps


** Seal Row **
These things are so humbling
- 225.0 lbs x 12 reps
- 225.0 lbs x 8 reps


** Plate Loaded Low Row **
Single arm
- 270.0 lbs x 12 reps
- 270.0 lbs x 9 reps
- 225.0 lbs x 11 reps


** Cable High Row **
Facing an incline bench and using a prime handle attachment
- 95.0 lbs x 15 reps
- 95.0 lbs x 15 reps
- 95.0 lbs x 12 reps


Arms super set 1
** Single Arm Cable Pushdown **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 rep
- 40.0 lbs x 12 reps


** Seated Machine Curl **
- 35.0 lbs x 14 reps
- 35.0 lbs x 8 reps
- 25.0 lbs x 10 reps


Arms superset 2
** Cable Curl **
- 55.0 lbs x 8 reps
- 50.0 lbs x 10 reps


** Machine Dip **
- 315.0 lbs x 16 reps
- 315.0 lbs x 11 reps

 

[TomJ]

Leg day 2


Being off since the holidays is starting to finally catch up to me. Today was the first day that I felt like I wasn't 100% recovered from last leg day.

Regardless, performance doesn't lie, all the numbers are the same or greater than last week.


FitNotes Workout - Thursday 18th April 2024


** Lying Leg Curl Machine **
- 70.0 lbs x 20 reps
- 170.0 lbs x 10 reps
- 170.0 lbs x 10 reps
- 130.0 lbs x 15 reps
Partials
- 130.0 lbs x 8 reps


** Adductor Machine **
- 200.0 lbs x 11 reps
- 200.0 lbs x 9 reps


** Leg Extension Machine **
30s rests
- 130.0 lbs x 20 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps


** Split Squat **
Dumbbell on inside hand
- 120.0 lbs x 12 reps
- 120.0 lbs x 10 reps


** Swing Squat **
Couldn't get the second set
- 265.0 lbs x 12 reps

 

[OKback2me]

Anyone have progress pictures of all this lifting? Been reading these posts and I got all sweaty and stuff...

Sent from my B131DL using Tapatalk

 

[TomJ]

Anyone have progress pictures of all this lifting? Been reading these posts and I got all sweaty and stuff...

Sent from my B131DL using Tapatalk

Gotta subscribe to my only fans for the goods

 

[TomJ]

Another day, another lift.

Today was hectic as fuck running around all day, so meals and timing was way off.
Felt it in the training today, felt really flat today


FitNotes Workout - Sunday 21st April 2024


** Seated Cable Fly **
- 50.0 lbs x 20 reps
Work
- 110.0 lbs x 12 reps
- 110.0 lbs x 11 reps
Backoff
- 80.0 lbs x 11 reps


** Incline Barbell Bench Press **
Warmup
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
Top (felts really weak here, last few months it's been 315 for 6-7 reps)
- 275.0 lbs x 6 reps
Backoff
- 225.0 lbs x 12 reps


** Lateral Dumbbell Raise **
Warm
- 15.0 lbs x 15 reps
- 30.0 lbs x 8 reps
Work
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps


** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps


** Seated Plate Loaded Shoulder Press **
- 135.0 lbs x 15 reps
- 135.0 lbs x 11 reps


** Plate Loaded Bench Press Machine **
30s rest, supposed to get 7 sets, but was starting to get a bit of a twinge in my pec/shoulder so called it early.
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 9 reps
- 135.0 lbs x 6 reps
- 90.0 lbs x 9 reps

 

[JeffGoldblumLips]

** Plate Loaded Bench Press Machine **
30s rest, supposed to get 7 sets, but was starting to get a bit of a twinge in my pec/shoulder so called it early.
- 135.0 lbs x 12 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 9 reps
- 135.0 lbs x 6 reps
- 90.0 lbs x 9 reps

Can you talk more about the 30s rest? Is this considered "burnout" sets?

 

[TomJ]

Can you talk more about the 30s rest? Is this considered "burnout" sets?

Kinda.
I am not a huge fan of them, but coach is.
I don't think there is anything special about this approach over a traditional top set/backoff set or a couple straight sets to failure.

It does give you a nutty pump, so theres something to that, but pump doesn't matter much in the grand scheme of muscle growth.

 

[TomJ]

Short and sweet leg day



FitNotes Workout - Thursday 25th April 2024


** Lying Leg Curl Machine **
Warmup
- 70.0 lbs x 20 reps
Working
- 170.0 lbs x 10 reps
- 170.0 lbs x 10 reps
- 130.0 lbs x 15 repd
Partials
- 130.0 lbs x 10 reps


** Adductor Machine **
Failure
- 200.0 lbs x 12 reps
- 200.0 lbs x 10 reps


** Leg Extension Machine **
Warmup
- 130.0 lbs x 20 reps
30s rest, last 2-3 sets tempo to failure
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps
- 230.0 lbs x 12 reps


** Dumbbell Bulgarian Split Squat **
All out failure, short pause at lowest point and no lockout at the top.
- 135.0 lbs x 12 reps
- 135.0 lbs x 8 reps