Tolewfo is in it for the long haul...

[tolewfo]

Assortment. WERD. I did the front raises today for the first time. They are a good all over delt exercise. I didn't notice any weird looks, but if someone asks, I might tell them it is the "new style" curl.

Nice... The curl of the new decade.

And to answer your question about why I do my legs last. I really don't have an answer. I think it's because I have it written in my book that way. So, really no rhyme or reason to, why.

[tolewfo]

Nice Workout!

I heard that the big thing this year is the Smart Book...combo notebook and smartphone!! Have fun with the techies!!!

Hey there Nicki!

The techies are a strange group to say the least. I bartended a party last night for a Casio party. I swear, I don't understand what Vegas can do to people. I mean, here are these people that are probably uptight in their everyday life and they get here and get out of control. It's like the leash has been taken off and they are running amuck. These guys came up to me and wanted me to pour 5 shots of Patron for each of them. Well, I thought that they were getting shots for their table. I poured 15 shots and they lined them up on one of the counters and then I heard one of them yell... GO!!! The three of them then pounded the shots. Just reckless abandon. Vegas!!! I observed them for a while and then asked one of their friends to keep a watch on them because of what they did.

Tonight, will be the pornstars night. I bet they will be quite normal. Considering they live a bit of a crazy lifestyle already. I don't think Vegas is going to be anything out of the norm for them. It should be fun!!!

Well, on with my numbers from the day...

Back, Triceps and Legs -

Treadmill - 15 min. warm-up

Pull ups: BW x 2 x 1, 110 x 3 x 10
Dips: 110 x 4 x 10

T-bar rows: 60 x 1 x 15, 90 x 1 x 12, 115 x 4 x 10 --> good weight
Tricep push Downs: 80 x 4 x 10

Low Rows: 150 x 4 x 10
Skull Crushers: 45 x 4 x 10 --> I am going to go up in weight

Have a good weekend everyone!

[Ctrainer]

Hey there Nicki!

The techies are a strange group to say the least. I bartended a party last night for a Casio party. I swear, I don't understand what Vegas can do to people. I mean, here are these people that are probably uptight in their everyday life and they get here and get out of control. It's like the leash has been taken off and they are running amuck. These guys came up to me and wanted me to pour 5 shots of Patron for each of them. Well, I thought that they were getting shots for their table. I poured 15 shots and they lined them up on one of the counters and then I heard one of them yell... GO!!! The three of them then pounded the shots. Just reckless abandon. Vegas!!! I observed them for a while and then asked one of their friends to keep a watch on them because of what they did.

Tonight, will be the pornstars night. I bet they will be quite normal. Considering they live a bit of a crazy lifestyle already. I don't think Vegas is going to be anything out of the norm for them. It should be fun!!!

Well, on with my numbers from the day...

Back, Triceps and Legs -

Treadmill - 15 min. warm-up

Pull ups: BW x 2 x 1, 110 x 3 x 10
Dips: 110 x 4 x 10

T-bar rows: 60 x 1 x 15, 90 x 1 x 12, 115 x 4 x 10 --> good weight
Tricep push Downs: 80 x 4 x 10

Low Rows: 150 x 4 x 10
Skull Crushers: 45 x 4 x 10 --> I am going to go up in weight

Have a good weekend everyone!

LOL!!! I bet the stories you could tell!!

I can't do skullcrushers..actually I have a problem with a lot of tricep stuff over my head...gives my elbows fits...great workout though!!!

Happy Tuesday!

[2nd_chance]

Pornstars are normal. We're the crazy ones lol. Hey Thom, glad to see pullups and dips in the rotation. IMO these are premier muscle builders.

[tolewfo]

So I have been computer-less for the last week or so... My laptop fell out of my bag and I busted the screen. It was time for me to get a new one anyway. So, I got the whole works. Big tower with a ton of memory, flat screen and a cordless mouse and Windows 7. My name is Thom and I am a PC... I spent over a $1000 bucks the most I have ever spent for a computer. I just set it up this morning. Anyhow, things are still going great, work has been awesome, good tips and great people to work with and for. I don't know if I am still in the honeymoon phase or not but I am enjoying it. We have been doing a lot of convention work and private parties. The last time that I was on we were getting ready to do a porn star party due to the AVN Awards being in town. They were a blast... They were wild!!! I mean Spring Break in Cancun wild. Body shots all over the place and random nudity. Nothing more then that. They were the best tippers and really had a good time. So, now I am back in full swing again and can really be a part of this forum. I am sorry... I am not usually flakey!!

I have been working out like normal and have finally lost some of the weight that has bothered me over the past month or so. I am down to 220 and I feel great. I feel more defined and I have gotten some good comments from people. I am still going to 24 Fitness but I have changed locations again because they have better equipment for my Friday back workouts. It is also quieter then my regular gym. So with all of that said here are my numbers for the past week...

Monday... Chest and Biceps
D.B. Bench Press - 55 x 4 x 10
Seated D.B. Curls - 32.5 x 4 x 10
Incline Bench Press - 115 x 4 x 10 ---> Good weight and I struggled on the last set.
Reverse Curls - 50 x 4 x 10
Flyes - 30 x 4 x 10
Preacher Curls - 45 x 4 x 10

Tuesday... Legs (I am doing a dedicated Leg day now)
Walking Lunges - 35 x 4 x 10
Squats - 225 x 4 x 10 --> Struggled a bit on form and will lower my weight
Seated Leg Press - 270 x 4 x 10 --> plus the resistance from the machine
Leg Extensions - 75 x 4 x 10
Hamstring Curls - 40 x 4 x 10 --> I am always in fear of snapping a hammy
Standing Calf Raises - 240 x 4 x 10 --> I like these but may go back to the seated ones

Wednesday... Off

Thursday... Shoulders
Military Press - 95 x 4 x 10
Front Delt Raises (DB) - 17.5 x 4 x 10
Lat. DB Raises - 17.5 x 4 x 10
Upright Rows (cable machine) - 80 x 4 x 10
Rear Delt Raises (DB) - 32.5 x 4 x 10
DB Shrugs - 60 x 4 x 10

Friday... Back and Triceps
Pull Ups - BW x 1 x 3 - 115 x 3 x 10
Dips - 115 x 4 x 10
T-Bar Rows - 115 x 4 x 10 (plus the resistance of the machine)
Tricep Push Down - 80 x 4 x 10
Low Rows - 150 x 4 x 10
Skull Crushers - 50 x 4 x 10 --> Good weight

Sat. and Sun... Off

[2nd_chance]

Solid workouts going on Thom. Congrats on the weight loss.

If you spent over 1000 you don't qualify for that pc commercial! Lol.

[tolewfo]

Hey all... God it feels good to have a computer again. So, here in Vegas, we were supposed to be waiting for a major storm to hit... but, so far, all we have seen was a steady sprinkle. Nothing major. They are now saying that Wednesday is the day we will see the most rain. We'll see about that. It just has been overcast and drab, a bit too ugly right now. I was able to hit the gym today as it is now my leg day. I figured that I would do legs again all in one day because I tend to forget to do it on my other days. So now, I am on a 4 day resistance split. Here are my numbers:

Tuesday... Legs (I am doing a dedicated Leg day now)
Walking Lunges - 35 x 4 x 10
Squats - 185 x 4 x 10 --> I went down in weight to focus more on form
Seated Leg Press - 270 x 4 x 10 --> plus the resistance from the machine
Leg Extensions - 75 x 4 x 10
Hamstring Curls - 40 x 4 x 10
Seated Calf Raises - 180 x 4 x 10

I can't wait to see how painful it's going to be the next couple of days. Well, actually I can. I have the ICY HOT in my bag just in case I need it.

[Ctrainer]

Hey all... God it feels good to have a computer again. So, here in Vegas, we were supposed to be waiting for a major storm to hit... but, so far, all we have seen was a steady sprinkle. Nothing major. They are now saying that Wednesday is the day we will see the most rain. We'll see about that. It just has been overcast and drab, a bit too ugly right now. I was able to hit the gym today as it is now my leg day. I figured that I would do legs again all in one day because I tend to forget to do it on my other days. So now, I am on a 4 day resistance split. Here are my numbers:

Tuesday... Legs (I am doing a dedicated Leg day now)
Walking Lunges - 35 x 4 x 10
Squats - 185 x 4 x 10 --> I went down in weight to focus more on form
Seated Leg Press - 270 x 4 x 10 --> plus the resistance from the machine
Leg Extensions - 75 x 4 x 10
Hamstring Curls - 40 x 4 x 10
Seated Calf Raises - 180 x 4 x 10

I can't wait to see how painful it's going to be the next couple of days. Well, actually I can. I have the ICY HOT in my bag just in case I need it.

Nice work on the legs!! and on the new laptop! I use one htat I have for work and it is on the fritz so I might just turn it in and get my own...on the fence!!!

Glad you are liking work and hope the you don't get bad weather!!! Happy Hump day!

[tolewfo]

Nice work on the legs!! and on the new laptop! I use one htat I have for work and it is on the fritz so I might just turn it in and get my own...on the fence!!!

Glad you are liking work and hope the you don't get bad weather!!! Happy Hump day!

Thank You... I am just starting to feel the after effect of my leg workout. I got to the gym today to do some cardio but it was hard. My walk became totally different. So, I lowered the speed and the incline and just walked for 1/2 hour and then hit the Jacuzzi for a bit.

I love my new computer, it's not a laptop however, but I am thinking about getting a notebook soon. And, we were hit hard last night from the storm. It flooded the streets here and it was great. We are due for another one either late tonight or early tomorrow morning.

[ever1964]

Hey Thom! You are back. I thought the porn stars might have recruited you and hauled you away. Solid workouts. Good to see you dedicate a day for legs. I don't know if you are posting in order, but if so, consider moving your squats before the lunges if you want to go heavier. But, 4 sets of 10 with 185 ain't slacking either way. I hope you miss the weather. Sucks about the computer. I work on them all day every day, so sometimes I don't want to be on one, but usually end up there anyway. Keep training hard and nice work on the weight control too!!

[2nd_chance]

Squats - 185 x 4 x 10

Thom, good work here bro.

[tolewfo]

Hey Thom! You are back. I thought the porn stars might have recruited you and hauled you away. Solid workouts. Good to see you dedicate a day for legs. I don't know if you are posting in order, but if so, consider moving your squats before the lunges if you want to go heavier. But, 4 sets of 10 with 185 ain't slacking either way. I hope you miss the weather. Sucks about the computer. I work on them all day every day, so sometimes I don't want to be on one, but usually end up there anyway. Keep training hard and nice work on the weight control too!!

Hey, Hey!!!
Yeah, I have had computer issues and I finally got rid of my Commodore 64 and joined the real world. Actually, my laptop fell out of my bag and the screen cracked. I tried to start it up and it just laughed at me. So, I buckled down and got a tower and the works. It is great and fast.

My leg workout was tough and I am feeling it right now. The D.O.M.S. (I know some people hate this term) are not as bad as I thought they were going to be today. But, I can still feel them. The weather has been aweful for the last 4 days. We have had constant rain and cold temps. The rain was much needed but it is still drab and dreary.

I did my shoulder workout today:

Thursday... Shoulders
Military Press - 95 x 4 x 10
Front Delt Raises (DB) - 17.5 x 4 x 10
Lat. DB Raises - 17.5 x 4 x 10
Upright Rows (cable machine) - 80 x 4 x 10
Rear Delt Raises (DB) - 32.5 x 4 x 10
DB Shrugs - 60 x 4 x 10

Nothing has changed over the past couple of weeks with this day.

[ever1964]

Hey, Hey!!!
Yeah, I have had computer issues and I finally got rid of my Commodore 64 and joined the real world. Actually, my laptop fell out of my bag and the screen cracked. I tried to start it up and it just laughed at me. So, I buckled down and got a tower and the works. It is great and fast.

My leg workout was tough and I am feeling it right now. The D.O.M.S. (I know some people hate this term) are not as bad as I thought they were going to be today. But, I can still feel them. The weather has been aweful for the last 4 days. We have had constant rain and cold temps. The rain was much needed but it is still drab and dreary.

I did my shoulder workout today:

Thursday... Shoulders
Military Press - 95 x 4 x 10
Front Delt Raises (DB) - 17.5 x 4 x 10
Lat. DB Raises - 17.5 x 4 x 10
Upright Rows (cable machine) - 80 x 4 x 10
Rear Delt Raises (DB) - 32.5 x 4 x 10
DB Shrugs - 60 x 4 x 10

Nothing has changed over the past couple of weeks with this day.

That's a lot of volume. Nice job! Strong military presses for that many reps.

[tolewfo]

So after a very busy weekend, yet again, here in Las Vegas, I am able to write down my stats for the week. I have looked at my schedule for the next month and we are going to be busy. Now that I have stepped up and took on some management responsibilities, I am going to be a little more busy. I love it!!! I am not one to stay idle. I like to really only come home to sleep. I am weird that way.

So here are my numbers from Friday and today:

Friday... Back and Triceps
Pull Ups - BW x 1 x 3 - 115 x 3 x 10
Dips - 115 x 4 x 10
T-Bar Rows - 115 x 4 x 10 (plus the resistance of the machine)
Tricep Push Down - 80 x 4 x 10
Low Rows - 150 x 4 x 10
Skull Crushers - 50 x 4 x 10

Monday... Chest and Biceps
D.B. Bench Press - 55 x 4 x 10
Seated D.B. Curls - 32.5 x 4 x 10
Incline Bench Press - 115 x 4 x 10
Reverse Curls - 50 x 4 x 10
Flyes - 30 x 4 x 10
Preacher Curls - 45 x 4 x 10

Nothing has really changed as far as weight is concerned. I hope that eveyone had a great weekend and will have an even better week.

[Ctrainer]

So after a very busy weekend, yet again, here in Las Vegas, I am able to write down my stats for the week. I have looked at my schedule for the next month and we are going to be busy. Now that I have stepped up and took on some management responsibilities, I am going to be a little more busy. I love it!!! I am not one to stay idle. I like to really only come home to sleep. I am weird that way.

So here are my numbers from Friday and today:

Friday... Back and Triceps
Pull Ups - BW x 1 x 3 - 115 x 3 x 10
Dips - 115 x 4 x 10
T-Bar Rows - 115 x 4 x 10 (plus the resistance of the machine)
Tricep Push Down - 80 x 4 x 10
Low Rows - 150 x 4 x 10
Skull Crushers - 50 x 4 x 10

Monday... Chest and Biceps
D.B. Bench Press - 55 x 4 x 10
Seated D.B. Curls - 32.5 x 4 x 10
Incline Bench Press - 115 x 4 x 10
Reverse Curls - 50 x 4 x 10
Flyes - 30 x 4 x 10
Preacher Curls - 45 x 4 x 10

Nothing has really changed as far as weight is concerned. I hope that eveyone had a great weekend and will have an even better week.

Congrats on the new computer!!! And I love t-Bar rows, they are a great addition to any back workout!!! Sounds like things are coming along nicely for you as they should!!! Have a great week!!

[2nd_chance]

Hey Thom. Nice workouts. Are you alternating your chest and bicep exercises?

[Ctrainer]

Somebody must be really busy right now!!!

[2nd_chance]

What's going on Thom?

[tolewfo]

I was overseas for the last couple of months. I got the opportunity to travel. My boss for the last 2 months owns a very nice ship and hired a couple of us from our catering business. I was given 24 hours to let him know if I could go as his regular guy quit a couple of days before. I immediately said yes and let work know and they were all up for it as they were getting paid as well. He, his family, and friends paid for our daily expenses as well as our salary through our company. We became fast friends and eventhough we were his employees, we were treated as friends. We would sit down altogether and have meals. No seperation between the two "social classes". When it was time to work we did. We all, including family would do all of the work on the boat, cleaning, washing and then have time to focus on our individual jobs. It was great buying things in different towns and do the touristy things. He wants to spend 4 months out of the year traveling to the seaports of the world. We have been everywhere up and down the pacific coast on this trip. I have already signed on to do another trip later on in the year. It was awesome and an experience I'll never forget. So, I am back here until late September - early October for sure. Until then, I checked in to my work and I already picked up a some shifts this weekend. It is back to the norm I guess.

I have been doing great with my diet at least. My training has been pretty much body weight resistance. So for the next 6 months it will be back to my everyday life.

[2nd_chance]

Wow! Just wow! So cool. God really worked things out for you on that one Thom. Amazing how fast our life can change.

Now get to the gym!