tominator's training log

[tominator]

First time I've done this so here goes ....

9/20 chest 2/shoulders

Felt OK since Wed was a must needed rest day after a pretty tough leg day.

Woke up, rode my bike for about 45-50 minutes to get some cardio.

At the gym:

Dumbbell bench:

50lbsx12
60 lbsx8
75 lbsx8
90 lbsx8

Incline Dumbbell bench:

40 lbs.x10
50 lbs.x10
60 lbs.x10

One-arm pec-deck flys:

160 lbsx12
170 lbsx12
180 lbs x12

Triple-set: cable crosses(high)+cable crosses(low)+3 position squeezes

Cable crosses (high&low):

40 lbsx10
50 lbsx10
60 lbsx10

Dumbbell lateral raises:

20 lbsx10 3 sets

Military press:
135 lbsx10 2sets
145 lbsx10 1 set

Superset: shrugs/ dumbbell front raises

Shrugs:
225 lbsx10 3 sets

Front raises:
20 lbsx10 3 sets

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 80 lbs for 3 sets X 15 + 1 set 10 to each side

I shudder because Friday is my Hell day in the gym. I feel good and well-rested though with minimal soreness so I just gotta get my self mentally ready. Shouldn't be to hard since I'm getting ready to take a shot in about 5 minutes.

**** YEAH! I'M READY TO GO TO WORK!

I'll tel you guys all about it later.

[tominator]

Friday 9/21
Legs2

squats-no weight:
2 setsx20 reps

squats
135 lbs- 1 setx12 reps
225 lbs- 1 setx8 reps
315 lbs- 2 setsx8 reps

deadlifts
225 lbs- 1 setx12 reps
315 lbs- 1 setx8 reps
365 lbs- 1 setx4 reps
1 setx3 reps
1 setx4 reps
1 setx8 reps
(I know the #'s at 365 are ****ed up; that's because for some reason, I couldn't keep a grip with my left hand those first few sets. It was very odd and very frustrating. I've never had probs with that before especially at only 365-WTF?)

power cleans:
135lbs- 3setsx8 (I wanted to go heavier but I started cramping up during my first set something fierce. Hurt like hell to finish my lifts but I forced myself and fought through the cramping.)

hamstring machine:
150 lbs- 3 setsx12 each leg

seated calf raises superset + 1 leg standing calf raises
135 lbs-1 setx15 + 1 set 20 each leg
180 lbs-2 setsx15 + 2 sets 20 each leg

upper body extension (25 lbs) superset + lower body extension (45 lbs)

3 setsx10 reps

Felt like shit during most of this workout and even more so afterwards. I was supposed to do leg presses too but just wasn't feeling up to it yesterday. I hate it when I have a bad workout it makes me fell like a big bleeding pussy.Got plenty to eat and drink and went to bed early. Still feel kinda tore up today so I've decided to rest today (it was going to be an arm workout anyway-they're just beach muscles lol).

Tomorrow will do some cardio and I get to have my 1 cheat meal for the week:ribs! Hells yeah-can't wait!

[AngryMuscles]

welcome welcome!!

what ya goals be, bro?? nice workouts.

[tominator]

welcome welcome!!

what ya goals be, bro?? nice workouts.

Thanks bro! I wanna get strong and look good. Moved to Taiwan last year and it's hard to eat healthy here. Put on a few extra pounds that i'm trying to shed without losing too much strength.

Hoping to hit 500 for my squats and deadlifts and get my bench up to 325 or so. We'll see what happens!

[AngryMuscles]

so you're in taiwan now???

you will loose strength when shedding pounds. quite natural but never works well with different people. gudluck

[tominator]

so you're in taiwan now???

you will loose strength when shedding pounds. quite natural but never works well with different people. gudluck

Yeah I've been living in Taiwan for about 2 yrs.

Last time I cut, I lost very little strength. My deadlift went down by about 20 lbs but my squat stayed the same and my leg press, military press and dumbbell bench all INCREASED.

I cut about 18 -20 lbs and 5% body fat and I wasn't running ANYTHING (not even fat burner!). I'm on cycle right now so I'm expecting at the very worst case, my #'s will stay the same. I'll keep trainin' hard and we'll see what happens...

I've checked out some of your log bro; you train quite diligently. Do you fight competitively?

[tominator]

Monday 9/24:

I got sunburned as shit grilling those ribs yesterday so I wasn't up to riding in the hot sun today. Stayed in bed and slept late instead. My back got it pretty bad so I was unsure if I'd make my lifts, especially bench but I worked the aloe and finally made it to the gym at 11:00 pm (it NEVER closes-hell, I lifted during a typhoon last Tuesday).

Here it is:

Bench(wide grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
245 lbs-4setsx4reps
220 lbs-1setx4reps each paused for 3 secs
170 lbs-1setx10reps

Dumbbell bench press:
50 lbs-1setx8reps
70 lbs-2setsx8reps

One-arm pec-deck flys:

160 lbsx10
170 lbsx10
180 lbs x10

DB pullovers:
50 lbs-1setx10reps
60 lbs-1setx10reps
70 lbs-1setx10reps

Lat pulldowns (V-Bar)
120 lbs-1setx10reps
140 lbs-1setx10reps
150 lbs-1setx10 reps

T-Bar:
90 lbs-1setx8reps
135 lbs-1setx8reps
180 lbs-1setx8reps

Dumbbell rows:
60 lbs-3setsx10reps

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 80 lbs for 3 sets X 15 + 1 set 10 to each side

It was late (about 1 am) when I finished but I was glad that I made myself fight through the burn and go to the gym. Maybe it's psychological, but I swear my sunburn felt better.

Today is leg day, I'm still a little read so I'm unsure about cardio today but I'll damn sure be squattin'! I'll be back tomorrow with some more. Gotta go take a shot.

[mister69]

welcome--while "ON" its alot easier to cut and gain strenght..

But IMO there is no need for an agressive cut, just approach it w\caution and you will be happy. Same thing for bulking--but i learned the hard way

[tominator]

Tuesday 9/25:
Legs 1

Freehand squats: 2setsx20reps

Squats:
135lbs- 1setx12reps
225lbs- 1setx8reps
315lbs- 1setx8reps
395lbs- 2setsx8reps

Bottom Ends:
225lbs-2setsx8reps

Rack pulls:
225lbs-1setx8reps
365lbs-2setsx8reps

Leg Extensions:
100lbs-1setx12reps
110lbs-1setx12reps
120lbs-1setx12reps

Seated calf raises:
135lbs-1setx8
172lbs-2setsx8
(super set)
1 leg standing calf raises:
3setsx20

Needed to do leg press, sissy squats and upper body extensions but ran out of time; had to go to work. Feel pretty sore, tired and hungry. I'm gonna try and make it out to Dragon Boat practice tomorrow a.m. for more cardio.

Next week should be cool since I should be back @400 lbs again for a lot of these lifts. I need to work on getting more sleep and taking in a full 2 gallons of H20/day. Even with 1.5 gallons, I'm still feeling dehydrated; must be a combination of the clen and the horrid heat+humidity here.

Next lift should be either chest 2 or beach muscles. That is all.

[pullinbig]

brutal sessions. keep it up.

[tominator]

Wed. 9/26 Rest Day. Wanted to do some cardio but was feelin pretty tired and sore.

[tominator]

Thursday 9/27:
Had a lot of soreness in my arms, especially elbows so decided to hold off lifting and rowing another day. Rode my bike for 1 1/2 hrs. Felt dehydrated-trying to get enough H2O down.

Treated myself to a 1 lb angus ribeye dinner at the steakhouse here and am feeling much better now. Ready to go back and hit the iron hard tomorrow for chest/shoulders and finish up strong on Saturday with my hell day.

[tominator]

Friday 9/28:
Chest2/shoulders:

Bench(close grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
245 lbs-4setsx4reps
220 lbs-1setx4reps each paused for 3 secs
170 lbs-1setx10reps

Incline dumbbell bench press:
50 lbs-1setx8reps
70 lbs-2setsx8reps

Cable Crosses:
50 lbs-1setx10reps
60 lbs-1setx10reps
70 lbs-1setx10reps
superset:
with 3 position squeezes

Shoulder press:
105 lbs.-1 setx10reps
135 lbs.- 1setx10reps
145 lbs.-1setx10 reps

Shrugs:
145 lbs.-1setx10reps
225 lbs.-2setsx10reps

TRIPLE SET:

Lateral raises/bent lateral raises/front raises
20 lbs: 3setsx10reps for each (**** that one hurts!)

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 80 lbs for 3 sets X 15 + 1 set 10 to each side

Felt really good, some slight pain in my left trap and right tricep. got some nice pumps today. Looking forward to tomorrow.

[tominator]

Saturday 9/29
Legs2

squats-no weight:
2 setsx20 reps

squats
135 lbs- 1 setx12 reps
225 lbs- 1 setx8 reps
315 lbs- 2 setsx8 reps

deadlifts
225 lbs- 1 setx12 reps
315 lbs- 1 setx8 reps
395 lbs- 1 setx2 reps
1 setx1 reps
1 setx1reps
365 lbs- 2 reps
365 lbs-8 reps
(The #'s are ****ed up again; still having probs getting a good grip with my left hand those first few sets. It was very odd and very frustrating. I've never had probs with that before especially at only 365-WTF?) I'm having to use a shitload of chalk; I'll get it worked out.

power cleans:
135lbs- 3setsx8

I've been experiencing some wrist and elbow pain while doing these. It seemed a little better this week. Hopefully I can grind it out and work through it. i like the power cleans.

hamstring machine:
150 lbs- 3 setsx12 each leg

I needed to still do leg press/calf raises and body extensions but had to go have dinner with my girl's folks so i ran out of time.

I had some back pain after this workout; I think I got a little careless while ****ing with my grip on the pulls.

Seem to have had a hard time staying focused these last few days; I don't know what's up, gotta work through it. I have to admit, it has been ****ing with me during my lifts. Usually when I'm on cycle I can really channel that added agression in my workouts. This is only the end of week 3 though and I'm just now starting to feel like the test is really kicking in so maybe this next week will be better.

[BOOMA]

nice workout bro! how's ur grip???

-AngryMuscles-

[tominator]

Monday, October 1

Cardio: Rode my bike for 1 1/2hrs

Chest 1/back:
Bench(wide grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
245 lbs-4setsx4reps
220 lbs-1setx4reps each paused for 3 secs
170 lbs-1setx10reps

Dumbbell bench press:
50 lbs-1setx8reps
70 lbs-1setx8reps
90 lbs-1setx5reps

One-arm pec-deck flys:

150 lbsx10
170 lbsx10
190 lbs x10

DB pullovers:
50 lbs-1setx12reps
70 lbs-1setx12reps
80 lbs-1setx10reps

Lat pulldowns (V-Bar)
120 lbs-1setx10reps
140 lbs-1setx10reps
160 lbs-1setx10 reps

T-Bar:
90 lbs-1setx8reps
135 lbs-1setx8reps
180 lbs-1setx8reps

Dumbbell rows:
60 lbs-2setsx10reps
70 lbs-1setx10reps

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 80 lbs for 3 sets X 15 + 1 set 10 to each side

All in all, I felt pretty good. It sucks that my job is ****ing with my schedule so I had to lift at 11:00 pm and had to pay 10 bucks for a cab ride home because the subway and bus stop runnin at midnight in this town.

Looks like I won't have time to lift today because of ****ing work. This shit is really starting to piss me off. Oh well, I'll be back at it tomorrow trying to work around these shitheads.

I think I'm gonna quit my job and find one that doesn't continually **** me over on my schedule. Those mother****ers!

[tominator]

Maybe I can get in some quick cardio after work tonight; my girl's *****in' that I'm not spending enough time with her so I guess I need to go feed her some dick so she'll shut the **** up and let me do my thing.

Christ, between work and women I really think I'm gonna have to strangle someone.

[Aztech]

NICE LIFTING LOG BRO. Maybe you need to start working with straps for the deads. I have a tough time pulling over 405 without them

[BOOMA]

good at always. high reps working well for ya?

[tominator]

Thanks Angry! Some of the higher reps from the auxiliary exercises are shelling me cause I'm lifting heavy (for me) weight on my major ones. It hurts but that means something good is about to happen, right?

You gettin' ready to compete now bro? Hell's yeah! Kick somebody's ass once for me. I'm sure all of us would be up for some video of that.

[tominator]

Wed. 10/3
Legs 1:

Freehand squats: 2setsx20reps

Squats:
135lbs- 1setx12reps
225lbs- 1setx8reps
315lbs- 1setx8reps
405lbs- 2setsx8reps

Bottom Ends:
225lbs-2setsx8reps

Leg Extensions:
100lbs-1setx12reps
110lbs-1setx12reps
120lbs-1setx12reps

Seated calf raises:
135lbs-1setx8
172lbs-2setsx8
(super set)
1 leg standing calf raises:
3setsx20

Needed to do rack pulls, leg press, sissy squats and upper body extensions but ran out of time; had to go to work. Feel really sore, tired and hungry. Man, I'm just shelled after today. My back is hurting pretty badly so I took a muscle relaxer to ease things up a little bit.

I need to try and budget my time better so I can get all of the exercises in for my leg days. I really feel drained today. I am happy that I'm back up to 4 wheels on my squats though. Had to really grind those last 3 reps on set 2.

[tominator]

Thursday October 4

Woke up this morning and felt ****ing exhausted; went right back to sleep until I had to go to work. Felt worn out and stiff all day long. Gonna have to take the day off cause my energy level is zero right now; hopefully I'll be ready to go tomorrow.

[BOOMA]

haha..not yet competing...it's more of PROPER training at last!!!

maybe after 2 years of steady training...then i might think of competing

i'm really not rushing into it.

[tominator]

Friday 10/5:
Chest2/shoulders:

Bench(wide grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
245 lbs-4setsx4reps
220 lbs-1setx4reps each paused for 3 secs

Something was very wrong today. My left tricep was cramping so bad that I needed to take >5 minute breaks between sets. I couldn't even finish my bench cycle. I mean that shit hurt REALLY ****in' bad bros.

I finally gave up because I was scared I might being doing more harm than good by trying to force my way through. Now I have a little pain in my left shoulder and right tricep as well (probably from trying to compensate on my lifts).

My tricep started ****ing with me Thursday night and it just intensified once I started lifting. I gave myself an extra 250c's of sustanon hoping that it my help heal whatever the hell it is more quickly.

I'm not sure what is going on or why this is happening; the only thing I can really think of is that maybe I've reduced my calories too drastically trying to cut while I continue to push myself increasing the weights.

If anyone has any advice or information they can offer to help me get over this and back lifting ASAP, please help a bro out.

[tominator]

Saturday 10/6:

My tricep still aches; it's better but definitely not to the point where I think I'm ready to lift. Got me a tiger's balm patch on it and my girl's parents gave me some ancient Chinese secret medicine that's supposed to fix it. I gotta admit, it helped a lot but I'll have to wait and see how long that lasts.

I turned today into a cheat day just in case i haven't been eating enough. Maybe I need to reevaluate my diet.

This really concerns me especially because I don't want to **** up this cycle; I'm quite happy with the results so far. Once again, if you have any advice, PLEASE HELP. Thanks.