ThomasH's Log to greatness

**ThomasH** · 01-05-2009, 04:50 PM

This is a continuation from http://forum.bodybuilding.com/showth...#post267817341
Current stats
Weight: 157-162
BF: ~15%
Bench:135 3x10
Squat: 215 3x10, 155 ATG(just started ATG)
Info: I'm on a bulk, and suffer from a weak left triceps and tendinitis due to injury. I hope to have the tendinitis fixed from surgery. My new routine will be a power based one, so I'm not going to be x10 training for a while.
Goals: Git 170-175, 15%BF before cutting to 12% BF
Get bench up to x5 equivalent of 165 3x10
Get squats to 5 equivalent of 200 3x10 ATG or 5 equivalent of 250 3x10 regular
Start DLign again(swiching to 3 day routine)

**ThomasH** · 01-05-2009, 04:52 PM

Jan 5/09
Deloading for a week than starting this routine.
http://www.ironaddicts.com/forums/showthread.php?t=8050
Chest& triceps
BB bench 135 3x10
Incline DB flies 25 3x10
Dips to failure 3x10
15 mins of cardio/ab work (run by teacher)

**ThomasH** · 01-06-2009, 01:08 PM

Jan 06/09
Still deloading back and biceps
Pulldowns to front 100 3x10
Seated rows 200 3x10
Chinups to failure x3

**baseballmaui** · 01-06-2009, 01:14 PM

new logggg. sub'd again

**ThomasH** · 01-07-2009, 01:22 PM

Jan 07/09
Deloading
Legs
Legpress 450 4x10
Lunges 135 4x10
20 mins cardio.

**ThomasH** · 01-07-2009, 05:50 PM

Yes! Just repped 175x2 on the bench!! All time highest for me!

**baseballmaui** · 01-11-2009, 12:07 AM

Originally Posted by ThomasH

Yes! Just repped 175x2 on the bench!! All time highest for me!

dammm dude
keep pushin

**schulerdoish** · 01-12-2009, 12:16 AM

Originally Posted by ThomasH

Yes! Just repped 175x2 on the bench!! All time highest for me!

I can help with bench

Only thing I am decent in. Try doing sets with only bottom ROM. It really tears up chest. Try it for a workout. Might also bump your max up fast.
IMO try this:
Flat:
warm up
5x135
5x155 x 5-7 sets Only do bottom ROM. Start at chest and go up till arms are about 100 degrees or so. Make sure you got a spotter to help on last rep for each.

**ThomasH** · 01-12-2009, 01:41 PM

Thanks

Its not my chest thats weak though I have a messed up left triceps due to tendinitis. (pain and weakness) Getting surgery in the first weak of February and I'm supposed to take 6 weeks off physical activity.

**ThomasH** · 01-12-2009, 06:45 PM

Starting IA's routine after a week of delaoding.
10 min on elliptical
5-10 mins warming up with squats
ATG Squat 195 2 x 5
pullthroughs 40 3 x 10
Bent Row or Chest Supported row 125 4 x 6
Barbell or Dumbbell Curl 30 3x 10
Calf Raises 175 3 x 10

**schulerdoish** · 01-12-2009, 06:58 PM

Originally Posted by ThomasH

Thanks

Its not my chest thats weak though I have a messed up left triceps due to tendinitis. (pain and weakness) Getting surgery in the first weak of February and I'm supposed to take 6 weeks off physical activity.

Ohhh...the tendinitis. Warm it with a heating pad. good luck with the surgeory.

Remember to warm up A LOT when you start up again.

**baseballmaui** · 01-12-2009, 07:19 PM

i see we have made new friends =)
well..... gl if ur going gym today

**ThomasH** · 01-12-2009, 08:02 PM

I don't think warming it up with a heating pad does much- I've tried a few times. There is a wire irritating my tendon/muscle

. Thanks for the wishes

Hit the gym a few hours agao, its up above^.

**ThomasH** · 01-13-2009, 12:51 PM

Got in a pretty good workout today.
Smith machine BP(real bench was being used)
165 3x5
Incline DB BP
35 3x8
Shoulder press
70 3x8
Triceps pushdowns
30 3x10
Decline situps
25 3x12

**baseballmaui** · 01-13-2009, 05:44 PM

Originally Posted by ThomasH

Got in a pretty good workout today.
Smith machine BP(real bench was being used)
165 3x5
Incline DB BP
35 3x8
Shoulder press
70 3x8
Triceps pushdowns
30 3x10
Decline situps
25 3x12

im watching the bench climb up =)

**ThomasH** · 01-15-2009, 04:17 PM

Jan 15/08
Leg press (BB and Smith machine being used.. wanted to do squats or Deadlifts
510 3x10
Lunges
45lb DBs 3x20
Close grip pulldows
120 3x8
Sitting rows 130
3x10
standing DB curls
35 3x8
calf raises 3x15
145
DB curl dropset superset x3

**baseballmaui** · 01-15-2009, 05:01 PM

Originally Posted by ThomasH

Jan 15/08
Leg press (BB and Smith machine being used.. wanted to do squats or Deadlifts
510 3x10
Lunges
45lb DBs 3x20
Close grip pulldows
120 3x8
Sitting rows 130
3x10
standing DB curls
35 3x8
calf raises 3x15
145
DB curl dropset superset x3

nice leg press man,
lunges too overall looks solid

**ThomasH** · 01-17-2009, 04:59 PM

Thanks!

A friend lent me p90x and I did the ab workout and stretching today... The ab workout is insane lol.

**baseballmaui** · 01-17-2009, 11:15 PM

Originally Posted by ThomasH

Thanks!

A friend lent me p90x and I did the ab workout and stretching today... The ab workout is insane lol.

dannng i heard about that

**ThomasH** · 01-18-2009, 03:09 PM

Its alot of resistance exercises, not really aimed at muscle building. Its mostly aimed at weight loss and toning.

Got in a great 4 or 5 hours of snowboarding today

**WK21** · 01-19-2009, 09:48 AM

Originally Posted by ThomasH

Jan 5/09
Deloading for a week than starting this routine.
http://www.ironaddicts.com/forums/showthread.php?t=8050
Chest& triceps
BB bench 135 3x10
Incline DB flies 25 3x10
Dips to failure 3x10
15 mins of cardio/ab work (run by teacher)

i like your new routine..

you don't know any of your one rep max's?

sub'd..good luck

**ThomasH** · 01-19-2009, 12:50 PM

Never tried above 175 on BP, was trying to find my 1RM and when I made it to 175 I got it up twice.

Squats I did 300x1, haven't tried 1RM in a while.
Haven't dled heavy in 4+ months after hurting my back doing them.

I don't do 1Rm's very much to try and prevent further injury
Thanks fsubbing!

**baseballmaui** · 01-19-2009, 05:34 PM

Originally Posted by ThomasH

Its alot of resistance exercises, not really aimed at muscle building. Its mostly aimed at weight loss and toning.

Got in a great 4 or 5 hours of snowboarding today

same here only surfing =)

**ThomasH** · 01-19-2009, 05:37 PM

Originally Posted by baseballmaui

same here only surfing =)

Sick

**schulerdoish** · 01-19-2009, 11:12 PM

Originally Posted by ThomasH

Never tried above 175 on BP, was trying to find my 1RM and when I made it to 175 I got it up twice.

Squats I did 300x1, haven't tried 1RM in a while.
Haven't dled heavy in 4+ months after hurting my back doing them.

I don't do 1Rm's very much to try and prevent further injury
Thanks fsubbing!

Care with the back man...Just focus on keeping those shoulder pinched for bench when maxxing. (also on incline, I didn't do it for incline so hurt my shoulder.)

DAMN STRONG SQUAT.

**ThomasH** · 01-20-2009, 12:43 PM

Originally Posted by schulerdoish

Care with the back man...Just focus on keeping those shoulder pinched for bench when maxxing. (also on incline, I didn't do it for incline so hurt my shoulder.)

DAMN STRONG SQUAT.

thanks

**ThomasH** · 01-20-2009, 06:26 PM

Was supposed to do upper body today, shoulders hurting so I did lower instead

Deadlifts 175 3 x 5
pullthroughs 40 3 x 10
Bent Row 125 4 x 6
Dumbbell Curl 30 3x 10
Calf Raises 170 3 x 15

**WK21** · 01-20-2009, 08:03 PM

ATG squat?

**ThomasH** · 01-21-2009, 02:35 PM

Haven't tried maxing out ATG squats, only done them twice.

**ThomasH** · 01-22-2009, 05:07 PM

Have a huge exam tomorrow, pushing today's workout back till Friday.

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