tominator's training log

[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 fucking 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 fuckin' 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 fucking 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 fuck up this cycle; I'm quite happy with the results so far. Once again, if you have any advice, PLEASE HELP. Thanks.

 

[tominator]

Tuesday 10/9:
I took it easy for the last 3 days and my tricep feels much better. Stopped taking my Clen today so I'm a little tired too but it's cool cause I'm back in the gym.

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

Dumbbell bench press:
50 lbs-1setx8reps
70 lbs-1setx8reps
90 lbs 1setx6reps
One-arm pec-deck flys:

160 lbsx10
170 lbsx10
180 lbs x10

DB pullovers:
70 lbs-1setx10reps
80 lbs-2setsx10reps

Lat pulldowns (V-Bar)
120 lbs-1setx10reps
150 lbs-1setx10reps
160 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: 90 lbs for 3 sets X 15 + 1 set 10 to each side

Man, I felt fuckin' great today. The lifts are going up and I'm mos def getting stronger. I felt tired at first but after my 2nd set on the bench cycle, it was all good. Tricep felt a little tender at times but no pain.

 

[tominator]

Wed. 10/10
I think the mystery of my triceps pain has been solved. It first started last week after I squatted and the same thing happened today.

I said something about it to one of the trainers at the gym and he remarked that I use a very wide grip with my arms when I squat and that's causing my triceps to handle more of the load from the bar.

This is a great observation but the big problem is that I'm unable to change this technique because of my shoulders. Broke the left one twice and the right one once. I had to do front squats for a year before I was able to get them stretched out enough to do regulars.

I really hope this doesn't fuck with my goals.

Anyhoo, I'm sure you guys are sick of me whining like a little bitch so I'll shut up now.
Here it is-

Legs 1:

Freehand squats: 2setsx20reps

Squats:
135lbs- 1setx12reps
225lbs- 1setx8reps
315lbs- 1setx8reps
420lbs- 2setsx5reps

Bottom Ends:
235lbs-2setsx8reps

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

superset with:

Sissy squats- 3setsx20

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

Needed to do rack pulls and upper body extensions but my tris were hurting again so I didn't want to overdo it. The 420 went up pretty easily so I seem to be settling in to the 5's pretty well.

Hopefully I can work another 3 weeks out of them and then drop to triples if I'm still feeling strong. I really think if I work hard and can stretch this cycle out a couple more weeks with the triples then I might get my 5 plates.

Now if my tris will just be cool...

 

[BOOMA]

quads/hams burned?? do you feel sick???

when u get ur goal lifts, vid it. thanks

 

[tominator]

Nope, everything feels fine except my triceps. Think I might be getting a little bit of tendonitis in my elbows...

Mos def will post vids of my maxes.

 

[tominator]

Friday 10/12:
Chest2/shoulders:

Bench(close grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
250 lbs-2setsx4reps
220 lbs-1setx4reps each paused for 3 secs
170 lbs-1setx10reps

I just couldn't get the last two sets of 4@250. I really wanted to but my tris were just SHELLED.

Incline dumbbell bench press:
40 lbs-3setsx10reps

Normally lift much heavier but this was all my tris could handle. :-(

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

Shoulder press:
105 lbs.-1 setx10reps
135 lbs.- 2setsx10reps

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

Reverse shrugs:
145 lbs-3setsx10reps

TRIPLE SET:

Lateral raises/bent lateral raises/front raises
15 lbs: 3setsx10reps for each

My tris are really fuckin with me hard right now. I'm doing the best I can to work through the pain. Hope I feel good enough to pull tomorrow. Well, gotta crash. hopefully more tomorrow.

 

[tominator]

Saturday 10/13
Legs2
Freehand squats:
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 setx5 reps
405 lbs- 2setsx5reps

Seemed to hold my grip a little better today. Still not what I'm used to though. Someone suggested that I reverse the grips and pull underhand with my right instead of left; I think I may try this next week.

Tris held up OK with minimal pain.

I have stopped doing the power cleans due to the pain in my triceps/ elbow area. Didn't want to but it's probably best for right now.

Leg press(wide stance, feet on upper part of sled):

600 lbs-1setx12reps
690 lbs-1setx12reps
780 lbs-1setx12reps

hamstring machine:
150 lbs- 3 setsx12 each leg

Standing calf raises superset with seated calf raises:
180 lbs (standing)x 155 lbs (seated): 3 setsx20reps(standing)+3setsx15reps(seated)

Lower body extension:
3 setsx10 reps w/40 lbs. dumbbell between knees

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 90 lbs for 3 sets X 15 + 1 set 10 to each side

This workout kicked the living fucking shit out of me. The juice must be working though, because I recovered in less than 24 hours. Hells yeah!

 

[tominator]

Monday 10/13:

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

Dumbbell bench press:
50 lbs-1setx8reps
70 lbs-1setx8reps
90 lbs 1setx6reps
One-arm pec-deck flys:

170 lbsx10
180 lbsx10
190 lbs x10

DB pullovers:
70 lbs-1setx10reps
80 lbs-2setsx10reps

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

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

Had to get to work so I ran out of time for dumbbell rows and abs. Haven't had a lot of spare time so I'm having to catch up with my journal tonight.

Felt really good. Minimal pain from the tris. The numbers keep going up and I'm feelin' kinda strong today. Everything seems to be right on track for me to get my 3 wheels on bench this time. Ready to squat tomorrow.

 

[tominator]

Tuesday 10/16:
Legs 1:

Freehand squats: 2setsx20reps

Squats:
135lbs- 1setx12reps
225lbs- 1setx8reps
315lbs- 1setx5reps
405lbs- 1setx2reps
430lbs- 1setx4reps ( I lost my balance on 5th and was starting to get pulled over; I had to respect the iron so I got it up enough to rack it on the 2nd tier and bail. It was a frightening experience).
430lbs- 1setx5reps

Really had to grind the last rep. I'm going to see how I feel next week and then I may have to drop to triples. I hope I can do 5's for 1 or 2 more weeks to stretch this cycle out a little further.

Bottom Ends:
260lbs-2setsx8reps

Rack Pulls:
135 lbs.-1setx10reps
225 lbs-1setx8reps
315 lbs-1setx5reps
405 lbs-2setsx5reps

Leg press(close stance, feet on lower part of sled):

600 lbs-1setx12reps
690 lbs-1setx12reps
780 lbs-1setx12reps

Leg Extensions:
110lbs-1setx12reps
120lbs-1setx12reps
130lbs-1setx12reps

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

Had to go to the gym after work so it was late (1:30 am) when I finished my workout; I was shelled and decided to fuck off the abs again today. Triceps are fuckin with me once again; tomorrow's rest day so maybe I can sleep it off. I gotta find some time to do some cardio...

I'll let you guys know how things go on Thursday.

 

[tominator]

Thursday 10/18:
Chest2/shoulders:

Bench(close grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
255 lbs-2setsx4reps
220 lbs-1setx4reps each paused for 3 secs
170 lbs-1setx10reps

Incline dumbbell bench press:
40 lbs-3setsx10reps

Normally lift much heavier but I'm cutting my tris a little bit of rest again.

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

Shoulder press:
105 lbs.-1 setx10reps
135 lbs.- 2setsx10reps

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

Reverse shrugs:
145 lbs-3setsx10reps

TRIPLE SET:

Lateral raises/bent lateral raises/front raises
15 lbs: 3setsx10reps for each

Ab work:
Hanging knee raises: 20 repsx3sets
Weighted ab pulldowns: 90 lbs for 3 sets X 15 + 1 set 10 to each side

 

[tominator]

Saturday 10/19
Legs2
Freehand squats:
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 setx5 reps
405 lbs- 2setsx5reps
I reversed my grips and pull underhand with my right instead of left; it has seemed to solve my grip problems for the moment.
Tris held up OK with minimal pain.

I have stopped doing the power cleans due to the pain in my triceps/ elbow area. Didn't want to but it's probably best for right now.

Leg press(wide stance, feet on upper part of sled):

600 lbs-1setx12reps
690 lbs-1setx12reps
780 lbs-1setx12reps

leg curls:
80 lbs- 3 setsx12

Standing calf raises superset with seated calf raises:
180 lbs (standing)x 155 lbs (seated): 3 setsx20reps(standing)+3setsx15reps(seated)

Lower body extension:
3 setsx10 reps w/40 lbs. dumbbell between knees

 

[tominator]

Monday 10/22:

chest 1/back
Bench(normal grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
246 lbs-1setx4reps
274 lbs-3setsx4reps
220 lbs-1setx10reps

Dumbbell bench press:
50 lbs-1setx8reps
70 lbs-1setx8reps
90 lbs 1setx6reps
One-arm pec-deck flys:

170 lbsx10
180 lbsx10
190 lbs x10

DB pullovers:
70 lbs-1setx10reps
80 lbs-2setsx10reps

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

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

Lat pullbacks:
135lbs-3setsx10reps each side

Even though I was rushed to finish everything and get to work, I felt really good and pretty strong today.

 

[tominator]

Wednesday 10/25:
Legs 1:

Freehand squats: 2setsx20reps

Squats:
135lbs- 1setx12reps
225lbs- 1setx8reps
315lbs- 1setx5reps
405lbs- 1setx2reps
445lbs- 2 setsx3reps

Had to drop to triples. It's okay cause I'm feelin' nice and strong; I have 2 people spotting me and everyone at the gym is stopping to watch me lift now-it's kinda cool. Guess that's one good thing about living in Taiwan is that the people here think I'm strong hahaha.

Bottom Ends:
260lbs-2setsx8reps

Rack Pulls:
135 lbs.-1setx10reps
225 lbs-1setx8reps
315 lbs-1setx5reps
405 lbs-2setsx5reps

Leg press(close stance, feet on lower part of sled):

600 lbs-1setx12reps
690 lbs-1setx12reps
780 lbs-1setx12reps

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

Oh yeah! I'm feelin really good and ready to step it up.

 

[tominator]

Friday 10/26

My girl was being a complete bitch and giving me the good ole' "Your not spending enough time with me." bullshit. Kept pissin' and moanin' until I finally caved in just to shut her the fuck up.

Now thanks to her inconsiderate ass, I've gotta bench, squat and pull tomorrow. fuck, I swear I'm gonna Chris Benoit that bitch.

 

[tominator]

Had to post my last few workouts today, cause I've been too busy to stop by. I wanted to post them all up as I think I'm making some pretty good progress. Thanks for all of the encouragement from those of you who have been following.

Saturday 10/27:
Chest2/shoulders/Legs2:

Bench(normal grip):
135 lbs-1setx10reps
170 lbs-1setx8reps
220 lbs-1setx6reps
255 lbs-1setx3reps
305 lbs-1rep
255 lbs-3reps paused on the 3rd rep

Incline dumbbell bench press:
50 lbs-1setx10reps
60 lbs-1setx10reps
70 lbs-1setx10reps

Freehand squats:
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 setx5 reps
420 lbs- 2setsx5reps
Reversing the grips seems to be working well and I think t should hold me til the end of this cycle.

Shoulder press:
105 lbs.-1 setx10reps
135 lbs.- 2setsx10reps

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

Reverse shrugs:
145 lbs-3setsx10reps

TRIPLE SET:

Lateral raises/bent lateral raises/front raises
15 lbs: 3setsx10reps for each

 

[BOOMA]

been very busy huh. not feeling fatigued at all??