Toms journey to the BBro and a 750 raw total

[nate225]

Quote of the day.....

Anger is one letter short of danger.

And Tom's gonna be positively dangerous come the BBro - 750's going down! :nod:

[thatwaslight]

Lmao tom you deserve some kind of award for this much entertainment! Apollo we have liftoff!! ololol

I'm up for that 100m dash tho cuz i could use $2.20!

[PeterDolan]

I'm up for nate's 25m dash, any further and I'm at a serious disadvantage due to my shorter strides

[BarBrother]

Did u end up getting any help for your technique?

You got a GetStrength T-Shirt, why not get the FULL EXPERIENCE?

I could talk to the other guys and see if they would be ok with it?

[tomsammce]

Did u end up getting any help for your technique?

You got a GetStrength T-Shirt, why not get the FULL EXPERIENCE?

I could talk to the other guys and see if they would be ok with it?

No thanks brotha, im good training at body biz. i like training by myself and with my brother twice week to get spot on bench and squat. besides i train diff times each day depending how i feel and work etc. so cant commit to say 5pm everyday or what have you.

but thanks for offer kuz!

[tomsammce]

time to get this shit on track!

today was shoulders (well yday since its 0234)

seated bb press

60 x 12

80 x 10

100 x 8

side lateral raises

15kg x 12

17.5 x 12

end of workout.... LIGHTWEIGHT! LIGHTWEIGHT!

Quote of the day:

Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.

[tomsammce]

today was squats this arvo.

180kg - 5x5 program.

the end.

[soundsgood]

Best Quad training programme ever

Love your work bro. Grow those legs

[tomsammce]

i worked all last night and am working all tonight so its better than nothing which is what i normally do the day between my two night shifts.

[HarryB]

Man I reckon if all I manage to do for legs is squats then that's a whole lot better than nothing. Good weight for 5 sets of 5.

[tomsammce]

its the good whey protein from the boys at east side barbell club. 1kg $40, 2kg $75

getting me big and strong.

[Rookie]

its the good whey protein from the boys at east side barbell club. 1kg $40, 2kg $75

getting me big and strong.

Chur bro, I attribute the protein for my strength gains from 4 months training :nod:

[tomsammce]

Right time to get serious... had a good break over xmas and new years and have kinds been fucking around in the gym doing 20-30min workouts bullshitting myself that im training smarter not harder lol.

anyway im gonna do a 4 day per week off season program leading up to the BBro in november then 14-12 weeks out i will start a pre comp lead up starting with higher reps and build to 1RM. in this build up there will also be less ancillary exercises and a reduced total volume.

ok so monday (today) was upper back/chest/biceps/triceps.

firstly ill tell you how to understand my sets/reps.

example: wide grip pulldowns 2x8, 2x5, 5x5 = 2 sets of 8 reps with first warm up weight, 2 sets of 5 reps with next warm up weight, then 5 sets of 5 reps with max weight as my working sets.

if only 2 groupings i.e 2x8, 3x5 then 2x8 warm up sets and 3x5 workings sets. if only 1 listing i.e 3x5 then there is no warm up sets just 3x5 working max weight.

wide grip lat pulldowns

2x8 105lbs

2x5 165lbs

5x5 210lbs

close grip pulldowns (palms facing face)

3x5 180lbs

bent over barbell row (underhand grip)

2x8 60kg

3x5 100kg

bent over barbell row (overhand grip)

3x5 140kg

standing barbell curl

1x8 15kg

1x8 25kg

3x8 45kg

had ten min break, ate banana and drank cellmass drink then back into it

bench press

2x10 60kg

2x5 100kg

5x5 140kg

CG bench press

3x5 100kg

tricep pushdowns (cable)

2x8 80lbs

2x8 140lbs

skull crushers

2x8 40kg

2x8 60kg

dumbell incline press

1x8 35kg

2x8 50kg

3 sets of decline bench situps supersetted with lying floor leg raises each set to failure.

well pumped and well fucked.. day off tommrow to feed up.

Mint!

[PeterDolan]

How long was that session?

[Viking Power]

Shot!

[tomsammce]

80mins max, 90 if u count the 10min break

[tomsammce]

will prob be a little longer next week. weights will be much heavier for the program next week just getting used to some exercises as havnt done some of them in a long time and just wanted to get thru it today.

next week u will witness some good poundage.

[PeterDolan]

80mins max, 90 if u count the 10min break

So going by the volume, was a pretty fast paced session then?

Some good weight being used, still shooting for that big 2 hundy bench?

[tomsammce]

80mins max, 90 if u count the 10min break

So going by the volume, was a pretty fast paced session then?

Some good weight being used, still shooting for that big 2 hundy bench?

yeah bro too easy, only just getting started... warming up cuz!

yeah today was quick not alot of rest between sets this was a) because the weights i were using were light and b) i knew i had break and refuel half way thru... added glucose to that cellmass too by the way.

the other wed, fri and optional thurs workout are not that big in volume.

cheers Pete.

[drizzt]

had ten min break, ate banana and drank cellmass drink then back into it

How do you rate the cellmass bro?

[thatwaslight]

TOOOOO EASY!!

[Dr Squat]

I know you are going to email me bro, but what's the 4 day split?

Volume looks mean bro. Big year ahead if you can stay focused and keep working as hard. :nod:

[tomsammce]

drizit, cellmass is ok i guess bro. to be honest im taking lots of other things so i dnt notcie it... i dnt really know how sumone is suppose to notice sumthing like cellmass... maybe recovery? but that well sorted bro.

doc

mon as listed

wed legs (squats)

fri lower back

optional thurs workout is shoulders.

will be interesting to see how am going. ideally i would like to try find a training partner who keen to roll with my program. im sure we would both get mint gains and a spots paramount to my prep.

when i get a TP things will get fucken hard so the days off will be needed.

if the mondsay workout starts taking too long when i add weight next week i may leave the bis and tris out and put them in tuesday or saturday perhaps. will see how things go a few weeks in.

[tomsammce]

rest day today... feels like i could do a workout not so sore, but just running thru the motions this week with moderate weights.. but i will just bite my toungue and rest. lotsa food and chill out. have lowerbody tommrow so that will be a killer no doubt.

[Rookie]

Yeah buddy! Some training there bro, go hard!