Tman's Workout journal

[tman55]

Ok. I finished the Marathon today It was actually 26.5 miles. Ran it in 4:44:00. Slower than I wanted but it was storming, windy and freaking hilly.

That is out of my system now and I plan on hitting the weights hard again.

 

[josh30013]

Heck yeah i bet your ready to see your strength gains go back up! Good job on the marthon thoy!

 

[josh30013]

Hey T when will we see some updates bro?

 

[tman55]

Hey T when will we see some updates bro?

Be doing Chest today.

 

[tman55]

4-19

Chest

Bench
45x15
135x15
135x15
225x10
225x10
225x10
225x10

Decline
225x10
225x10

Dips
95x10
120x10

Skulls
110x8
110x8

Tricep pushdowns (bar)
80x30
80x30

Went through the motions. Will do similar Leg and Back workout and then add weight next time.

 

[tman55]

4-21

squat
135x10
185x8
225x10
275x10
275x10
275x10
275x10


Leg Ext (each Leg)
40x20
70x15
90x15
110x10
130x8
90x10
70x10

Single leg Ham Curl
40x10
70x8
70x8

bicep work

 

[tman55]

4-23

Deads
135x10
185x10
225x10
225x10
225x10
225x10
225x10


DB OH Press
75x10
85x10
85x10


Wide Pulldowns
145x10
145x10
145x10

Standing Bicep Curls
60x15
80x15
90x15
100x15
90x15

Front Shoulder Raises
20x15
20x15
20x15

Side Raises
20x15
20x15
20x15

i'll do more weight next time

 

[tman55]

4-25

Chest

Bench
135x15
185x10
225x8
275x5
315x3
325x3
335x3

Decline
350x5
360x5

Dips
95x10
120x10

Skulls
110x8
120x8

Tricep pushdowns
80x30
150x12
150x12

 

[tman55]

4-27

Deads
135x10
185x8
225x6
275x5
315x5
365x5
405x3
455x4
495x4

BB OH Press
95x15
195x6
215x6
215x6

Wide Pulldowns
145x10
145x10

Reverse Pulldowns
145x10
145x10

Standing Bicep Curls
60x15
80x15
90x15
100x15
60x15
40x15

Front Shoulder Raises
20x15
20x15
20x15

Side Raises
20x15
20x15
20x15

 

[tman55]

5-1-12

Legs

squat
135x10
185x10
225x10
275x8
315x6
365x3
405x3
405x3


Single leg Ext
40x20
70x15
90x15
110x10
130x8
90x10
70x10

Single leg Ham Curl
40x10
70x8
70x8

sldl, Calves, biceps

 

[tman55]

4-29

Chest

Bench
135x15
185x10
225x8
275x5
315x3
335x3
335x3

Decline
360x5
360x5

Dips
95x10
120x10
120x10

Skulls
110x8
120x8

Tricep pushdowns
80x30
150x12
150x12

 

[tman55]

so far i've ran 15.5 miles this week

 

[tman55]

5-3-12

Deads
135x10
185x8
225x6
275x5
315x5
365x5
405x3
455x4
500x3



BB OH Press
135x15
185x6
225x6
225x6

Wide Pulldowns
145x10
145x10

Reverse Pulldowns
145x10
145x10

Standing Bicep Curls
60x15
80x15
90x15
100x15
60x15
40x15

Front Shoulder Raises
20x15
20x15
20x15

Side Raises
20x15
20x15
20x15

weight 175 today.

 

[tman55]

Legs

squat
135x10
185x10
225x10
275x8
315x6
365x4
405x3
405x3


Single leg Ext
40x20
70x15
90x15
110x10
130x8
90x10
70x10

Single leg Ham Curl
40x10
70x8
80x8

Calves, biceps

 

[tman55]

5-6

Chest

Bench
135x15
185x12
225x10
275x8
315x5
340x3
340x3

Decline
370x5
370x5

Dips
95x10
120x10
120x10

Skulls
110x10
120x10
120x10

Tricep pushdowns
80x30
150x12
150x12


also did some incline db

 

[tman55]

5-7

DB OH Press
55x15
95x8
95x8
105x8

Wide Pulldowns
185x10
185x10

Reverse Pulldowns
185x10
185x10

Standing Bicep Curls
60x15
80x15
90x15
100x15
60x15
40x15

Front Shoulder Raises
20x15
20x15
20x15

Side Raises
20x15
20x15
20x15

no deads get those next time

did some rows etc

 

[tman55]

5-9

Deads
135x10
185x10
225x8
275x8
315x8
365x6
405x6
455x6
500x3
515x3
using straps right now for anything above 450.

did some bicep. time restraints.

ran a little over 20 miles this week. 177lbs today.

 

[BodybuilderX]

Amazing progress tman. It's amazing how you've recorded all your lifts since 2003 up until 2012, very motivated guy. You inspire me. Keep it up bro.

 

[SteelSouth]

Solid work as usual tman! How are things going buddy?!

 

[edward rist]

looking for supplements like protein and pre workout

hi there ,as i have just started going to the gym i am looking for good supplements, like protein, pre workout and maybe even fat burner, what do you all recommend