★ Tom's BTK Training Journal and Entertainment Center ★

[juicydanglers]

that sucks

your ceo needs a slap

you can tell him that joocy dee is in the hausss and a am NOT impressed with his performance

[braggable]

I saw a video once of a dude DB Rowing 175lbs for 20 reps.
20 REPS!
The guy was a beast. And he wasn't even super big(like those massive strongmen guys).

in4vid!

[viennafat]

Sorry bros, I was off on the reps.
For some reason 20 reps stuck in my mind, but the guy got 33!




Last few reps are a little forced and iffy, but who cares. That's 175 fuking pounds.

[viennafat]

August 26

Chest

Since I've been having some elbow pain, today I didn't do any Tricep specific exercises.


DB Incline Press
I tried a new technique today. Don't know what it's called or whether anyone actually does this, but it seemed like a good idea.

85x12
85x8
85x6
70x11 <- drop set
72.5x8 <- opposite of drop set

-Do your regular sets.
-Proceed to do a drop set.
-Then increase the weight a little and do another set.
Try it out brahs.

I dont even know how I got this idea.
But let me tell you, that weight felt sooo much heavier on the last set. It was killer.

One thing I dont like is how I lose so many reps after the 1st set. Not sure what to do about that.


DB Flyes - Flat Bench
55x11
55x10
55x8
45x13 <- drop set

I did all of these super slow. Chest was already gone by the end of it.


Incline BB Press
I wanted to do one more exercise to just totally exhaust the pecs.

135x12
135x10


Whoo! Nice......
I was aware of my elbow just a little. Didnt feel any pain though. I hope in a week it will be good.
Short session I guess, but chest was hit nicely.

[fittofattofit]

Thought I'd drop in!
I like the idea of really exhausting the chest with controlled pressing and dropsets, especially when you've got a few injuries that limit going for the big PR numbers. I think growth comes more from 'how heavy it feels' than what the number you are throwing up actually is!
Good chest -pumping workout!

[viennafat]

Thanks!
I appreciate the input. I have found what you said to be true as well.


Thanks for dropping by!

[braggable]

Nice session Tom! I am interedasted in the double drop-set. Seems like something to try. Are you gonna use it for other body parts? I think they would be great for any of the smaler muscle groups (bi, tris, etc).

[viennafat]

Thanks, bro.

Techniques like that are right up your alley.

Yeah, I think I may use it on other body parts. Bis, Tris, Traps I think would all work well.
That last set was brutal.

[SupaaJ]

A reverse drop set? Adding weight? As TLAB would say "are you a effin magician?!"
Makin BTK proud Tom. Doin it well.

[phal]

Are you going to failure on your first heavy set?

[juicydanglers]

noiiiyce sesh mayte!!! (australian joocy...)

jeez that guy can row, although the screaming scared me a lil

[viennafat]

A reverse drop set? Adding weight? As TLAB would say "are you a effin magician?!"
Makin BTK proud Tom. Doin it well.

HAHA!
Thanks, J.

Are you going to failure on your first heavy set?

I usually go to within 1 rep of failure. So I'll complete that last rep (just barely) and I know I dont have another rep in me.
Sometimes I will go to full failure. I'll try for one last rep but can't do it and just drop the db's.

noiiiyce sesh mayte!!! (australian joocy...)

jeez that guy can row, although the screaming scared me a lil

Thanks, Dave.

Yeah that guy sure can row. Crazy.

[viennafat]

Aug 28

Shoulders & Traps

My shoulders are still feeling a little "off" and achy so I decided to not press again today.


Seated Lateral Raises
25lb Plate - 17 reps
32.5lb DB - 15 reps
32.5lb DB - 14 reps
25lb Plate - 15 reps


Behind the Back Resistance Band Lateral Raises - Standing
13 reps
13 reps

Shoulders were burning!


BB Shrugs
I went a little shrug crazy today. Traps were already nice and warm from all the lateral raises.
I took it up a notch today. I increased the weight (since last session) on all sets except the last one. Then I also added a drop set & reverse drop set to end it all.
175x15
245x15
265x14
285x13
245x13 <- drop set
255x11 <- reverse drop set (not sure what else to call this)

Yes! Felt awesome.


I ended the session with another set of 25lb plate raises, only this time I did them standing.
Then I engaged in about 20 minutes of furious Nintendo Wii action. Showed those muthafukas how table tennis is done!

Soon after that I went out for a family dinner at a Chinese buffet where I tore sht up.
In order to fit this into my macros I only had a protein shake and half a slice of pizza for lunch (and of course no breakfast - IF FTW).
But speaking of macros I have no fukin idea what I ate at the buffet.

Some evidence:



I had 3.5 plates of what was seen above and for dessert I had 2 chocolate covered strawberries.
So I didnt go too overboard.

[braggable]

Great session Tom! Lots of nice BB Shruggin with the patented "Tom Reverse-Drop-Set Action", I bet the traps were hating you.

Bro, just cal me Myron Grubs after seeing the work you did in the buffet... I love Chinese buffets.

[viennafat]

Great session Tom! Lots of nice BB Shruggin with the patented "Tom Reverse-Drop-Set Action", I bet the traps were hating you.

Bro, just cal me Myron Grubs after seeing the work you did in the buffet... I love Chinese buffets.

Thanks, T-LAB!
Traps were hit hard.

haha! The buffet was hit hard, too.
Chinese buffets are my weakness. I love me some Chinese food.

[Roniboney]

August 26

Chest

Since I've been having some elbow pain, today I didn't do any Tricep specific exercises.


DB Incline Press
I tried a new technique today. Don't know what it's called or whether anyone actually does this, but it seemed like a good idea.

85x12
85x8
85x6
70x11 <- drop set
72.5x8 <- opposite of drop set

-Do your regular sets.
-Proceed to do a drop set.
-Then increase the weight a little and do another set.
Try it out brahs.

I dont even know how I got this idea.
But let me tell you, that weight felt sooo much heavier on the last set. It was killer.

One thing I dont like is how I lose so many reps after the 1st set. Not sure what to do about that.

IDEA Tom-Maybe on your sets with 85 if you get 26 reps total and 12 on the 1st set and 8 on the second aim for 10 on the first and second sets with enough rest inbetween and then aim for about 7-8 reps on the third set before the reverse drop set. I like having sets evened out.As in if the second set if 8 and the first is 10 then I drop the first set back to 9 and try and get the second set to 9,then the third set ect....Try it out man

DB Flyes - Flat Bench
55x11
55x10
55x8
45x13 <- drop set

I did all of these super slow. Chest was already gone by the end of it.


Incline BB Press
I wanted to do one more exercise to just totally exhaust the pecs.

135x12
135x10


Whoo! Nice......
I was aware of my elbow just a little. Didnt feel any pain though. I hope in a week it will be good.
Short session I guess, but chest was hit nicely.

Nice session Tom.Getting stronger buddy.All the BTK'ers are.Feelsgoodman.jpg

[juicydanglers]

ooooh i like your dins dins

nom nom nom nom.....

screw the training post lets just talk about that

[viennafat]

Nice session Tom.Getting stronger buddy.All the BTK'ers are.Feelsgoodman.jpg

Thanks Ronan. Yeah, I am feeling stronger on some lifts.

Thanks for the suggestion, too. I'm gonna try that and see how it feels.
I just have this thing of always doing as many reps as I can on every set. With some exercises this doesnt affect subsequent sets as much, but with DB Presses (both chest and shoulder) I find it really does.

ooooh i like your dins dins

nom nom nom nom.....

screw the training post lets just talk about that

Thanks, Davey.
Dinner was glorious.
I forgot to take a pic of my first plate which was the biggie. So much stuff: terriyaki chicken, szechuan chicken, sushi rolls, pork, beef, noodles, shrimps, some veggies, etc, etc. Heaven.

[viennafat]

August 29

Legs and Abs


Squats - Below Parallel.

A few warmup sets and then:
3x8x175


Ab Wheel - from knees
Reps: 16 - 16 - 15

I extended a little more today.
I really feel this exercise in my traps.


Weighted Sit Ups - 25lb on chest
3 sets of 13.

Abs were hurtin.


Immediately after this, I went for a half hour bike ride.
Legs were jelly.

Something to look at:

[braggable]

Squats are nice!

Abs are burnin'!

Breasts are large!

Another successful training and post, sir! Well played

[viennafat]

Thanks, brother.
Doesn't get any more basic than that, but I'm slowly getting back into it.
I plan on taking things up a notch soon.

If I compare one of my sessions to yours it's like comparing a Ford Pinto to a Ferrari.
But I use that for motivation and inspiration.

[braggable]

Thanks, brother.
Doesn't get any more basic than that, but I'm slowly getting back into it.
I plan on taking things up a notch soon.

If I compare one of my sessions to yours it's like comparing a Ford Pinto to a Ferrari.
But I use that for motivation and inspiration.

Nah brah, don't compare. Do you!

I use your log and your stories as inspiration just as much as you do mine. Thats why we do this whole journaling/following thing at all!

[phal]

Squats are nice!

Abs are burnin'!

Breasts are large!

Another successful training and post, sir! Well played

rofl.

This sums up my response

[viennafat]

lol
Thanks, Matt.


And yeah, you're right Tom.
I can't be you or Manu or mr. PL record holder Matt.
I try my best and do what works for me.

I use you guys as another driving force.

[juicydanglers]

saying you dont push yourself cos your workout aint as intense as brags

is like saying i shouldnt even be allowed on a golf course cos tiger woods wood woop my butt, n then prob try to have sex with me

what? he would? im irresistable..... look im outta tiger woods jokes

dats the best i got!!!

[SupaaJ]

Squats are nice!

Abs are burnin'!

Breasts are large!

Another successful training and post, sir! Well played

LOL this! Nice sessions of late Tom Stomp and dem boobz. Moar?

Well played as well on the buffet. You farkin got me on macros too. lol.

[PBateman2]

Nah brah, don't compare. Do you!

I use your log and your stories as inspiration just as much as you do mine. Thats why we do this whole journaling/following thing at all!

X2!

Great work, Tom! You're working hard and being consistent. Making progress.

Not much more you can ask for. Keep training hard, man!

[Roniboney]

Legs are getting meanly strong Tom.I'm loving it.Take it slow and steady and work on keeping that back injury free dude.I knowas well as you do about back injury's.They suck but once you rebound up in strength I think that your actually stronger and you take it slower and more controlled.After I got my squats down a few months after my injury I saw some great quad and ham growth.I wish the same for you brother

[viennafat]

saying you dont push yourself cos your workout aint as intense as brags

is like saying i shouldnt even be allowed on a golf course cos tiger woods wood woop my butt, n then prob try to have sex with me
what? he would? im irresistable..... look im outta tiger woods jokes

dats the best i got!!!

HAHAHA!
You're totally right, Dave.

LOL this! Nice sessions of late Tom Stomp and dem boobz. Moar?

Well played as well on the buffet. You farkin got me on macros too. lol.

Thanks, J.
Yeah, them boobies are niiiiice.

I love buffets so much.

X2!

Great work, Tom! You're working hard and being consistent. Making progress.

Not much more you can ask for. Keep training hard, man!

Thanks a lot, Manu!
Being consistent and making progess is what it's all about.

Legs are getting meanly strong Tom.I'm loving it.Take it slow and steady and work on keeping that back injury free dude.I knowas well as you do about back injury's.They suck but once you rebound up in strength I think that your actually stronger and you take it slower and more controlled.After I got my squats down a few months after my injury I saw some great quad and ham growth.I wish the same for you brother

Thanks, Ronan.
My legs used to be decently strong. But due to injuries they have been neglected. Not any more.

Will still watch my back and will hope for some leg growth.

[viennafat]

August 31

Back & Biceps

Was pumped for today's workout. Left work 5 minutes early and was geared up to go.
4:25 PM - Class was in session.



Pull Ups - Parallel grip

Reps: 10 - 8 - 7 - 6

Feeling good with these lately.


DB Rows
Last week I was debating on whether I should stay at 122.5 and work on form or continue to increase the weight.
I decided that if I was going to stop, I wanted it to be a round number.
125x12
125x12
125x12

Fuk yes!!
Surprisingly, I felt better doing these today than last week at 122.5.
That being said, after the 3rd set I almost blacked out. I had to lean against a wall and recover.


BB Rows
I wasn't fully recovered after the DB Rows but I proceeded to this exercise anyway.
180x10
180x10
I was not feeling right. I was still so tired from the DB rows that I couldnt do this right.
So I decided to drop the weight on the last set and do it with perfect form.
160x13


Seated DB Curls
I usually do BB curls and then DB curls but I felt like doing it this way today.
I dun goofed here. I wanted to increase the weight by 2.5lbs since I was doing this 4th instead of 5th, but I actually increased it by 5lbs.
45 to 50lbs is quite the difference.
But I did it anyway.

50x10
50x9
50x9

BB Curls
So I was feeling pretty beat by this point.
I decided to drop the weight real low and do this exercise with perfect SSSF (super super strict form). My own creation, but fellow BTKers can use it.
80x9
80x8
80x9

I was like a statue doing this. Absolutely no momentum or swinging and the only thing moving was my arms. Did the reps slow, too.
Biceps were on fire!!!


Concentration Curls
40x11
40x10


I was drenched by the end of the session. Reminded me of my Muay Thai days.
(in case you're wondering:"Why does this dumbass keep talking about how sweaty he was?" I don't typically sweat much. Even after serious physical activity I would only sweat a little. But the last few months, I sweat like a pig. I'm talking sweat pouring off me and I workout at home with A/C!)

This session was intense and it felt like my bis were going to rip through my skin.
I had a flex in the mirror and my bycepz looked just like SupaaJ's.
So after I stopped hallucinating and re-gained consciousness, I realized they didn't look like SupaaJ's at all.
But they were still pretty pumped.