Big T & MMW: To Keep Lean & Stay Mean ;)

I was pleased but guttered about yesterdays session. Next week i'm making sure i get at least 8 hours sleep for this session, not the few i got instead. I can't believe how much it makes a different in your own mental/physical state.

However i was better than last weeks Upper session ;)

Upper

Flat BB Press
4x5 (231lbs)
1x4 (231lbs)

HOW UNLUCKY to fail on the last f**king rep! Pissed me off. My training partner has done better than me on the bench the last 2 weeks now (he completed all 25) which is not good. I'm used to being better than him! He gets like 9 hours sleep a night though. Next week i'm determined to beat him on this.

Pullups
3x6

Think i got 3,3,2 on my own. No improvement. Couldn't be arsed tbh after the bench LOL. Next week im determined to see improvement on these.

Seated DB OH Press
1x12 (110lbs)
1x10 (121lbs)
1x8 (132lbs) -6
1x6 (132lbs) -3

I just gave in, should of done better.

DB BOR's
1x12 (66lbs)
1x10 (71.5lbs)
1x8 (77lbs)
1x6 (88lbs)

Need to up this next time.

BB Lateral Raises
Few sets

Well, i definately know tiredness affects my performance loads. Tomorrow i'm going to weigh myself, plus gonna see what i can get for a max bench. I'm thinking 120kg (264lbs) Hmmmm, maybe ambitious, we'll see!

Lower tonight.
 
BigTomW said:
Flat BB Press
4x5 (231lbs)
1x4 (231lbs)

HOW UNLUCKY to fail on the last f**king rep! Pissed me off. My training partner has done better than me on the bench the last 2 weeks now (he completed all 25) which is not good. I'm used to being better than him! He gets like 9 hours sleep a night though. Next week i'm determined to beat him on this.
Click to expand...

Good stuff BTW. You did well to lift that much without a good nights sleep, you might have gotten it if you had been on top form. Don't worry too much about it just get some rest over the weekend and you'll be good for next week.
 
I was pleased but guttered about yesterdays session. Next week i'm making sure i get at least 8 hours sleep for this session, not the few i got instead. I can't believe how much it makes a different in your own mental/physical state.

It’s age, lol. Not a spring buck anymore.


However i was better than last weeks Upper session ;)

Upper

Flat BB Press
4x5 (231lbs)
1x4 (231lbs)

That is freaking outstanding! But so frustrating too. You said you were going to make the jump in weight despite last week’s let down. I think you did outstanding. Take ibuprofen the night before and knock your insomnia ridden a$$ out next time.


Seated DB OH Press
1x12 (110lbs)
1x10 (121lbs)
1x8 (132lbs) -6
1x6 (132lbs) -3

What plan are you following? Your own? Both bench and OH on the same day, that is some tough Sh**.
 
Cheers Johnny mate, does Ibuprofen help you sleep then?

Yea got my own workout this time, thought it out properly. An upper day consists of 2 pulling movements (1 horizontal, 1 vertical) and 2 pushing movements (1 horizontal, 1 vertical) then i add a small bit of isolation at the end. Yea it's a tough workout but i love it ;)
 
g8r80 said:
Tom,

I am awed with your increase in bench - from only being able to do 2 100kg lifts to now being able to do 5x5.

That is a huuuge increase!
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Thanks g8 mate, yea i can't believe how much it's improving lately either! I'm just trying my best to eat, and this new routine is working wonders! I've been checking your journal as well, i expect some repping with 225 :p
 
BigTomW said:
Cheers Johnny mate, does Ibuprofen help you sleep then?

Yea got my own workout this time, thought it out properly. An upper day consists of 2 pulling movements (1 horizontal, 1 vertical) and 2 pushing movements (1 horizontal, 1 vertical) then i add a small bit of isolation at the end. Yea it's a tough workout but i love it ;)
Click to expand...

outstanding then.

yeah Ibuprofen (I double dose)Is an anti-inflammatory, it relaxes me into a deep sleep. I try not to use it a lot but if I can’t get to sleep because of body aches or a restless mind it does the trick.

It never worked before I saw my wife's nurse sister double dosing it and she weighs 130lbs
 
Had a quick lower session on friday, Repped 220lbs on Deadlifts. My lower back didn't feel that good, pisses me off.

Attempted a max bench on sat, got 110kg again no problem, attempted 264lbs (120kg) and only just failed! Was so close, i reckon i could get it next week. Also did some shrugs and curls.

Ate absolute sh1t yesterday, i had around 6 packets of crisps (chips, for you yanks), a LOT of chocolate & cakes, half a family bucket at KFC and a full english breakfast. Loved it but felt sh1t :D
 
good lifting, tom! thats a nice bench : ]]]]

and i didnt know you are british, lol

my girlfriend says "crisps" all the time instead of chips, she's from london!
 
Happy & disappointed at the same time about yesterdays workout. Maybe i expected too much, thinking about it i've come a long way so i shouldn't complain!

BB OH Press
1x10 (88lbs)
1x5 (132lbs)
1x5 (154lbs)
1x5 (176lbs)
1x3 (198lbs) - 1
1x5 (176lbs)
1x5 (154lbs)

Buzzing i maxed out with a 198lb (90kg) Pushpress, felt soooo heavy though. The lockout was the hard part, didn't think i was going to make it! The next 2 reps i only just failed, it was locking out that i couldn't do. My mate spotted me for the second two lockouts but didn't make them on my own..

BW Chinups
3x8

I need to start recording better of how many i get on my own.

Incline DB Press
1x12 (143lbs)
1x10 (154lbs)
1x8 (154lbs)
1x6 (165lbs)

Seated Cable Row
1x12 (132lbs)
1x10 (154lbs)
1x8 (176lbs)
1x6 (198lbs)

Machine Flys
3x12

Finished with 10 minutes cross trainer.
 
Also i got to Magalluf next Wednesday, so i'm sort of 'crash dieting' trying to get some extra few lbs on to look that bit leaner.

Probably will consume anywhere between 2000-3000 cals daily, plus extra cardio!
 
Outstanding job BigT.

If you have a squat rack you might be able to set the barbell on the safety bars (pins) at head height, load it up with too much weight and practice your lockouts. I think these are called pin presses. I used to work them with my bench lock out.
 
JohnnySolo said:
Outstanding job BigT.

If you have a squat rack you might be able to set the barbell on the safety bars (pins) at head height, load it up with too much weight and practice your lockouts. I think these are called pin presses. I used to work them with my bench lock out.
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Yea i do them in the squat rack, that's a good idea Johnny lad cheers.
 
Enjoyed yesterdays session, main reason is im squatting with little pain :)

Lower

Squats
2x6 (132lbs)
5x5 (242lbs)

These are quite deep squats, below parallel. I'm pleased i can squat over 100kg without much pain now. I had slight lower back pain but nothing that bothered me too much.

Leg Press
1x20 (352lbs)
1x15 (462lbs)
1x10 (572lbs)

Leg Curls
1x15
1x12
1x10
1x8

Standing Calf Raises
1x15
1x12
1x10
1x10

Finished with 20 minutes on the treadmill.
 
Was supposed to do some cardio yesterday, didn't because couldn't get to the gym from not having enough petrol (gas) in my car...

I made do with doing a few crunches at home.

Tonight is upper. 5x5 bench @ 236.5lbs. Think i got about 8 hours sleep, so no excuses for a poor session tonight. Just gotta make sure i eat right today.
 
BigTomW said:
Was supposed to do some cardio yesterday, didn't because couldn't get to the gym from not having enough petrol (gas) in my car...

I made do with doing a few crunches at home.

Tonight is upper. 5x5 bench @ 236.5lbs. Think i got about 8 hours sleep, so no excuses for a poor session tonight. Just gotta make sure i eat right today.
Click to expand...

nice looking bench numbers Tom.

WTF are you doing eating KFC? That **** will kill you.
 
Wasn't happy with my benching yesterday, i'm getting towards a plateau now but i still could of done much better, i've been consuming stupidly low calories for my size just because i wanna cut a couple of extra lbs before going away so it's leaving me really weak ;)

Upper

Flat BB Press
1x5 (236.5lbs)
1x4 (236.5lbs)
1x3 (236.5lbs)
1x4 (231lbs)
1x3 (220lbs)

Pullups
3x6

first set i got about 4 on my own.

Seated DB OH Press
1x12 (110lbs)
1x10 (121lbs)
1x8 (132lbs)
1x6 (132lbs)

This was hard today.

DB BOR's
1x12 (71.5lbs)
1x10 (77lbs)
1x8 (82.5lbs)
1x6 (92.4lbs) Yes very precise ;)

Was supposed to finish with some lateral raises to kill my delts but we part timed it! Will get some in on Sat's workout. Pleased with my BOR's though, i still need to up the weight some..
 
Nice work.

That was brutally heavy all the way around.
 
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