S.S.D.D

[tomleegolf]

Bench

60kg x3, 10 sets

Barbell Row

50kg x12, 3 sets

Power cleans

20kg x12, 3 sets

Work has been hectic, did a 12 hour shift on Tuesday so skipped Wednesdays session. Also they have made me a barista at the new cafe they have opened up inside Pak n Save so all my hours are changing.

I love doing power cleans but felt quite weak today.

[decade]

annyoung haseyo

congrats on the 180kg deadlift

[tomleegolf]

Monday's train

Squat

100kg x8, 3, 4, 4, 4, 4

Good mornings

70kg x10, 2 sets

60kg x10, 2 sets

Front squats

60kg x10, 2 sets

40kg x10, 2 sets

OH press

40kg x5

35kg x12, 10, 6

30kg x10

Standing OH extensions with bar

20kg x12, 3 sets

Pressups x30

Crunches x30 followed immediately by leg raises x20

Posing for 20 minutes

[tomleegolf]

Deadlift

60kg x10

80kg x8

100kg x3

125kg x3, 9 sets (belt)

Pullups

x7, 4, (unassisted)

x8, 7, 6 (assisted about 10-20kgs?)

Total 32 pullups

Wide grip barbell row

50kg x10, 3 sets

40kg x12

Upright row

30kg x10, 4 sets

Barbell curls

30kg x12, 10, 8

25kg x12

Deadlifts were easy up to the 4th set. The last few sets were really tough. I expect lower back DOMS for the next few days. My quads and glutes were really sore from Monday, hobbling around.

I see the NI champs has been pushed back a week so now I can add one more week to my cycle YAY!

After a big dinner my bodyweight is now 70.9kgs. HYYYOOOOOOGGGGEEEEE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[Daniel]

Tom Nice deadlifts there mate

I see you added a few things to the program I sent you looks good.

cant wait to see your 200kg Deadlift 8)

[tomleegolf]

Squat

60kg x10

80kg x6

90kg x3, 6 sets

Bench

40kg x10

65kg x3, 9 sets

60kg x12

Pushups

x20

Close grip bench

50kg x8

40kg x10, 2 sets

Flyes

10kg x15, 3 sets

Hammer curls

10kg x12, 3 sets

Skullcrushers

25kg x10

20kg x10, 8

Barbell curl

20kg x12, 3 sets

Crunches

x25, 2 sets

Lying leg raises

x20, 2 sets

Nice and easy today. Got a mean pump in arms doing my gurl curls.

BWT is 69.6kgs after dinner.

[tomleegolf]

Squats

60kg x8

80kg x6

105kg x4, 8 sets

Good mornings

70kg x10, 4 sets

OH press

40kg x5

Push press

50kg x1

Took picture of quads today. They've gotten a lot bigger than when I started.

[tomleegolf]

Deadlifts (belt)

60kg x10

100kg x6

120kg x3

135kg x4, 4 sets

135kg x3

135kg x4

135kg x2

135kg x2

8 sets, 27 reps (working sets)

Pull ups

x6, 4, 4, 4

Stiff legged deadlifts (belt)

80kg x 7 (carked it!)

Barbell rows

40kg x15, 3 sets

Barbell curls

25kg x12, 4 sets

Really tough session today, wanted to quit after the 4th set of deadlifts. Missed my 4th rep in the 5th set at lockout. Got the bar about an inch off the floor for 3rd rep in 7th set and didn't even attempt 3rd rep in my 8th set.

Was going to do 4 sets of stiff legged deads but lower back was too sore. BW 71.0kgs after dinner.

[tomleegolf]

Squat

40kg x10

60kg x10

80kg x8

Bench

20kg x10

40kg x8

60kg x3

80kg x1(touch n go)

90kg x1(touch n go)

95kg miss(touch n go)

70kg x4, 7 sets

70kg x10

Flyes with 10kg plates

x15, 3 sets

Close grip bench

40kg x12

50kg x10, 8

Chin ups

x10, 4

Hammer curls with 10kg plates

x10, 3sets

Skullcrushers

20kg x12

25kg x10

20kg x10

Barbell curls

30kg x10, 3 sets

Power cleans

40kg x3, 3 sets

Ticked off BW bench for 10 reps today and that was after 10 sets of bench pressing. Weighed in at 69.6kgs.

[tomleegolf]

Squat

60kg x10

100kg x3

110kg x5, 4 sets

110kg x5, 3 sets (belt)

Good mornings (belt)

70kg x10, 3 sets

70kg x7

OH press

40kg x3

Push press

60kg x1 (belt)

OH press

40kg x10, 8, 8, 3

30kg x8

20kg x15

French press

20kg x8, 3 sets

Upright row

20kg x12, 3 sets

Barbell curl

20kg x15, 10, 7

Side raises with 5kg plate

x12

[tomleegolf]

Deadlifts

60kg x8

100kg x3

120kg x1

140kg x8 (belt)

140kg x4

140kg x3

140kg x3

140kg x2

Stiff legged deadlifts

60kg x10, 4sets

Pullups

x6, 4, 3

One arm row with end of bar

15kgs x12, 3 sets

Air humps

40kg x3

Barbell curls

30kg x10, 3 sets

20kg x10, 2 sets (super slow reps)

21s

20kgs

[tomleegolf]

Bench

20kg x10, 2 sets

40kg x8

60kg x3

80kg x1

100kg miss

90kg x half rep (see video)

90kg x1

80kg x5 (5th assisted)

75kg x5

75kg x3

75kg x3 (3rd assisted), 2 sets

70kg x4 (4th assisted)

60kg x5

50kg x9

Flyes with 10kg plate

x12, 3 sets

Bench

50kg x8

Close grip bench

40kg x10, 8

Skullcrushers

25kg x3

Barbell curl

20kg x20

Today I went all out on the bench. First did a negative with 100kgs to get a feel for it but I couldn't even budge it off the chest. The first 90kg bench was coming up slowly but my dad just brought it up which pissed me off. So I tried it again and asked him (nicely) to keep his hands off the bar. It was easy and I nearly did another rep but decided not to.

Then heaps of sets, was going to do 7 sets of 5 with 80% (75kgs) but couldn't manage to do it. They weren't dropsets because I took about 90 seconds rest between sets.

I only did 3 reps on the skullcrushers because my right elbow got a twinge in it and felt slightly sore if I stretched it so decided to leave it there as I didn't want to aggravate it.

[M.T]

Good progress going on here Tom, keep it up bud

[tomleegolf]

Squat

20kg x10

60kg x8

100kg x3

120kg x2

140kg x1 (belt and knee wraps)

150kg x1 (10kg PB)

160kg miss

60kg x20 (belt)

Just wanted to see where my strength levels were at and got a 10kg PB. A bit disappointed with my 160kg miss. In a comp I probably would've ground it out but I didn't want to push too hard.

[loveggs]

strnge music :shock:

nice lifts ..strong for 69kg bod weight

definatly training right i guess

maybe youd wanna put safety clips on the end of your bar so the weights dnt fall off!!

[OnlyHuman]

Great lifting tom :clap:

[tomleegolf]

21 Oct 11

Bench

20kg x10

40kg x8

60kg x5

75kg x6, 4, 3, 3, 3, 3

Flies

10kg x12, 3 sets

Bench

50kg x12, 8

Elbows have been feeling sore for last few days. My right bicep feels really tender too so skipped Wednesdays deadlift session.

[tomleegolf]

26 Oct 11 Wed

Squat

20kg x10

60kg x10

80kg x8

100kg x6

120kg x5, 3, 3 (belt)

120kg x5, 2 sets (knee wraps and belt)

Good mornings

60kg x10, 4 sets

Nose started to bleed on 5th rep of first set of squats. Bloody pinched a nerve in my lower right back and it gives me grief when my back is in certain positions. Luckily during squats it's not too bad, it's when I'm unracking and walking it out that it gives me a sharp twinges of pain. Would've done front squats and high rep back squats if it wasn't for that.

[tomleegolf]

1 Nov 11

Bench

20kg x10

40kg x8

60kg x3

80kg x1

60kg x12, 10, 6

J

Incline bench

40kg x10, 10, 8

Flyes

10kg x12, 3 sets

Overhead tricep ext DB

10kg x8, 3 sets

Oh man, was so weak today. Went to see the doctor today for runny, blocked nose and sneezing and got some fluticosate propionate nasal spray for hayfever.

[tomleegolf]

2 Nov 11

Deadlift

60kg x8

100kg x5

120kg x3, 4, 3

Underhand barbell rows

60kg x8, 6, 6

Pull ups

x3, 4, 3

Dumbbell curls

10kg x12, 3 sets

Concentration curls

10kg x10, 2 sets

Fucking shit session. Strength was non existent today, was sweating like a fat kunt though. Dunno why, maybe the hayfever medication?

[tomleegolf]

Squat

20kg x10

60kg x10

100kg x8

120kg x1

130kg x4, 4 sets (belt, knee wraps)

Front squat

60kg x10

60kg x5

Easy squats tonight. Back started to pinge on front squats so cut it short. Video is 2nd set.

[tomleegolf]

Squat

20kg x10

60kg x10

100kg x8

120kg x3 (belt)

140kg x3 (belt, knee wraps, wrist wraps)

140kg x5 (belt, knee wraps, wrist wraps)

Front squats

20kg x12

DB tricep ext.

10kg x12, 3 sets

DB lateral raise

10kg x10, 3 sets

Mean squatting today. First time attempting to rep 140kg and got it for 5 reps. Back still has a pinge after heavy squats. Bodyweight after dinner is 70.0kgs.

[tomleegolf]

Deadlift

20kg x10

60kg x8

100kg x3

140kg x2, 1, 1

100kg x3, 10, 8

Pullups

BW x8, 3 sets

Barbell rows

50kg x12, 8, 8

Rear delt flyes

5kg x12, 3 sets

Too much MW3 means not enough sleep and not enough food, resulting in weak workout. I was shocked by my lack of strength on deadlifts, 140 felt like my 1RM.

[tomleegolf]

Bwt 71.8 after dinner

Front squats

20kg x10

40kg x8

60kg x10, 3 sets

Bench

20kgs x10

40kg x10

60kg x3

80kg x4, 3, 2

Flyes

10kg x12, 3 sets

Incline bench

40kgs x8

DB tricep ext overhead

10kg x12, 4 sets

Not a bad session today. Would have liked to get 4 sets of 4 with 80 but strength wasnt quite yet

[tomleegolf]

Barbell curl

20kg x10

30kg x8

40kg x6 (cheat)

30kg x10, 10, 8 (last few reps cheat)

Hammer curl

10kg x12, 3 sets

Clean and jerk

30kg x1

50kg x1

60kg x1, 2 sets

70kg x1

80kg FAIL

80kg FAIL

Concentration curl

10kg x12, 3 sets

15 minute jog/walk around neighbourhood.

Was just gonna blast the bis today but then thought I might try the clean and jerk. 50kgs was easy so I tried 60. I cleaned it good, then with the jerk, I didn't get enough momentum up so it stopped two inches from lockout and I had to press it up. I tried 60kgs again and this time it was smooth as.

I was gonna leave it at that but I thought I should try for a bodyweight. So loaded it up with 70kgs and it was a lot easier than I expected.

80kgs was a complete fail, tried it twice and my lack of technique and practise showed through. Couldn't clean it, first one fell forward, second one made me topple over backwards. The first one was quite sore on my wrists.

After that, I went for the first run in months and I realised that I have become a fat f*ck. \:D/