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

Good work right there! I wasn't bad this weekend, just didn't eat enough. Oh well, got my full lunch packed for today, ready to take in 3000.

Oh yeah, I never posted my Friday workout. Nothing special, a lot of deadlift volume.

Deadlift
5 x 245
3 x 265
3 x 285
3 x 305
8 x 245
8 x 245
10 x 225
12 x 205
15 x 185

Dips - 3 sets
BW, 10 lbs, 10 lbs.

Lat Pulldown
5 x 110
5 x 130
5 x 130

Chest Flys
3 x 5 x 60

Seated Row
3 x 5 x 110

Did lots of cable things, since I hadn't done them in months. Trying to branch out with new lifts and stuff. This week, gonna lead off Monday and Friday with squats, and Wednesday with deadlifts...hoping to make improvements.
 
Oh i also forgot to mention, i weighed in again at 223lbs :( The same as i was the week before. I dont know why because i was eating clean and lower calories, plus all the running.

Oh well ill keep trying.
 
BigTomW said:
Oh i also forgot to mention, i weighed in again at 223lbs :( The same as i was the week before. I dont know why because i was eating clean and lower calories, plus all the running.

Oh well ill keep trying.
Click to expand...

Hmm, that is strange, I can see why you might be a little discouraged. No worries though, keep at it. How many calories would you need to maintain, and how many do you actually eat? In other words, what kinda deficit do you stay in? Do you do any HIIT?
 
BigTomW said:
Oh i also forgot to mention, i weighed in again at 223lbs :( The same as i was the week before. I dont know why because i was eating clean and lower calories, plus all the running.
Click to expand...

Maybe it's that time of the month....ya never know...

But seriously, keep at it Tom - stay strong :)
 
Yesterdays Session Included: Shoulders/Tri's/abs

Seated OH DB Press
1x10 (110lbs) (7)
1x10 (99lbs) (7)
1x10 (99lbs) (5)

Machine Shoulder Press
1x10 (110lbs)
1x6 (132lbs)
1x10 (110lbs) (6)

Dont actually mind this to say its a machine.

DB Arm Raises
1x10 (33lbs)
1x5 (38.5lbs) 1x4 (33lbs)
1x8 (33lbs)

Shrugs
3x12 (154lbs)

Situps
3x near failure on 3 different stations.

Skull Crushers
1x8 (77lbs) (4)
1x10 (66lbs) (9)
1x10 (66lbs) (7)

Felt weak on these today.

DB OH Tricep Extension
3x10 (55lbs)

Cardio
1/2 mile steady running.
Then a fast pace 300-400 meter sprint.
 
Tom, I noticed you have tricep extensions and skullcrushers - both of which word the medial head of the tricep (ie. inner head).

What about the lateral/outside head...that's the one people see :D
 
jaim91 said:
Tom, I noticed you have tricep extensions and skullcrushers - both of which word the medial head of the tricep (ie. inner head).

What about the lateral/outside head...that's the one people see :D
Click to expand...

Hmmm never thought about it. Do you mean that muscle in between you main triceps and Biceps? I thought that had another name...

And any ideas :)
 
Yesterday went OK for me. Had to work almost 10 hours because lots of checks always come in on Mondays, and we are short a couple people. I was glad to finally get outta work, only to get to the gym and everything I wanted to get on was taken. Squat rack, incline benches...so I started with BORs, went onto Inc. DB presses, then finished with squats. Don't prefer to do it that way, but oh well.

BORs
5 x 95
5 x 105
5 x 115
5 x 125
5 x 125
6 x 115

I don't think I had done 125 before, nice to be getting better.

Inc DB Press
5 x 55s
2 sets of 5 w/ 60s
2 sets of 6 w/ 60s

I wanted to do 65s, felt ready to make the jump, but my butt ass gym only had one 65 lb dumbbell. I was already pissed for having to wait on squats, now more pissed. Was just in a bad mood, but still, this was another big improvement. Next time, I have to step it up.

Squats
5 x 135
5 x 155
5 x 175
5 x 175
5 x 185
10 x 135

Sweet, up to 185 now. Should pass up my BW soon and then hopefully keep advancing into respectable numbers...!
 
Thanks amigo. Yeah I had noticed our pressing was similar, that's cool. Yesterday was awesome, really felt damn good with the 60s. I can't wait to up it...hopefully the missing dumbbell shows up. POS gym.

I reckon I could squat about that much for a max...haven't done a max in a long long time. With deads maxing, if I can't do it, I just drop it and it's okay. For squats, if it was too much, I'm always afraid I'd just stuck and have to drop it and embarrass myself. Hahaha. Ah well, so long as I keep progressing, I'm happy! Weight was about 200.
 
Feel bad for yesterday. It was a non lifting day, and my shins are in too much pain to run as they will just get worse. Therefore i ended up eating VERY poorly yesterday :( Iv ate almost perfect for more than 2 weeks now. So its not gooooood.
All i can do it carry on good today!

Cant wait till the weekend, im gonna get some new running shoes and some new work shoes. I can feel my shins hurt with every step, they are doing me no good.
 
Last edited:
BigTomW said:
Feel bad for yesterday. It was a non lifting day, and my shins are in too much pain to run as they will just get worse. Therefore i ended up eating VERY poorly yesterday :( Iv ate almost perfect for more than 2 weeks now. So its not gooooood.
All i can do it carry on good today!

Cant wait till the weekend, im gonna get some new running shoes and some new work shoes. I can feel my shins hurt with every step, they are doing me no good.
Click to expand...

Damn, I know the feeling. My days like that tend to be either a Saturday or a Sunday...and it sucks to wake up the next day remembering it. You just have to steer back onto the course and go full steam ahead with the right eating. You can do it. One day isn't going to make or break the final results, you know this.

As for the shin splints, I've never had them bad, just lucky I guess. But I've had friends who said they are horrible. I think your new shoe idea is a good start for sure.
 
You must log in or register to reply here.
Back
Top