★ Tom's BTK Training Journal and Entertainment Center ★

[viennafat]

Good work on the pull-ups Tom. Going slow and trying to make the back pay will make it seem harder but you'll feel it in the lats tomorrow. 7 reps in a set is good going. I like that you used the R bands as well --- may as well keep the form strict and use the bands to get those extra reps in

^^^^ this is what matters --- how the session felt
I'm trying to go strict with all the rows now and then throw in a heavy set with looser form before dropping the weight and doing a few tight sets again.

Thanks, Andrew. My lats are still feeling it 2 days later.
Yeah I really liked doing some extra sets with the resistance band (I guess in this case it's an assistance band). It helps to do them with even stricter form but still hit a decent amount of reps.

A mix of high reps with some heavy stuff I think is the way to go.

come on sir, lets bring out the REALLY heavy db's next time

om nom sayin?

I no xactly what u sayin.
Soon.

[viennafat]

December 16


Chest


DB Press - Neutral Grip
45x8
50x8
55x11, 10, 10

Shoulder still feels ok, more or less.
Trying hard to keep good form.


BB Bench
105x8
125x3x10

Still feeling ok. But I think to do a better job with the form.
ROM is full but I dont think form was totally there. I think got the shoulder blade positioning down, but need to keep track of my elbows and other stuff.


Decline Sit Ups
+25x12
+25x10
+25x9

Abs really feeling it.


Incline DB Press
45x10, 10

Wanted to see how an incline press would feel.
Felt alright actually.
Usually they say Incline pressing is worse for shoulder issues (compared to flat) but I don't really notice a difference in how it feels.


Push ups
Regular x 12
Feet elevated x 10
Regular x 10


Chest was worked nicely.
Just trying to get my strength back up and get used to pressing again.
I'm still a while away.

[NaturalPursuit]

Glad to hear pressing strength is coming back! And I gotta add pushups back into my routine...absolutely a killer movement!

[fittofattofit]

Just keep on grinding away at the form Tom ---- you're doing really well to keep that focus because the temptation is always to throw up the extra weight and lose form. It's a pity you don't train in a regular gym sometimes because it doesn't take long to realise that most of the guys who 'bench 225' have sh!tty form and throw their hips up so their chest meets the bar and bounce the bar and do all sorts of things that are going to cause injury. Most of them look like sh!t as well. URdoinitrite!

If your chest, tris and delts are feeling it now, then it was a good session!

[viennafat]

Glad to hear pressing strength is coming back! And I gotta add pushups back into my routine...absolutely a killer movement!

Thanks, Alex. I'm getting there slowly.
I could probably push a lot more weight but I want to be smart about it.
Good call on the push ups. Try them out. They're a great way to end a session.

Just keep on grinding away at the form Tom ---- you're doing really well to keep that focus because the temptation is always to throw up the extra weight and lose form. It's a pity you don't train in a regular gym sometimes because it doesn't take long to realise that most of the guys who 'bench 225' have sh!tty form and throw their hips up so their chest meets the bar and bounce the bar and do all sorts of things that are going to cause injury. Most of them look like sh!t as well. URdoinitrite!

If your chest, tris and delts are feeling it now, then it was a good session!

Thanks a lot, Andrew.
You're absolutely right. Even while doing the movements the thought crosses my mind "you can push more, just increase the weight".
But it's not worth it. I want to play it safe and keep the focus on proper form. Especially with pushing movements, utilizing sh!tty form can cost me dearly.

lol @ the description of the bros who bench 2 plates for reps.

Pecs are pretty sore today. So there is no question they were worked.

[Sinaku5]

I'm at least happy to hear that you're slowly getting back into the groove of things with bench man.

I haven't done sit ups in FOREVER. I should add them in again.

[viennafat]

I'm at least happy to hear that you're slowly getting back into the groove of things with bench man.

I haven't done sit ups in FOREVER. I should add them in again.

Thanks, bro.
Some progress is being made.

Let me tell you, I went through a long phase (like 6-7 months) where I stopped doing any direct ab work and when I went on a cut I think that approach showed in my physique. (it didnt help that during that time I did no deadlifting and minimal squats due to injury)

From an aesthetics point of view, a lot of people can get away with not doing any ab work if they do a lot of compound stuff (deads, squats, rows).
But aside from looks, doing some direct core work can really help with developing strength and stability in the area. (which translates into many other things)

[viennafat]

December 17

Did something funny while sleeping last night and woke up with my left trap killing me.
Add to that my left hamstring being really tight and I figured this was going to be a fun DL session.


Back (Deadlift focus)


Deadlifts
145x6
165x6
195x6
215x6
235x6, 6, 6
275x2
195x10
175x10

Feeling good. Form was fairly clean.
Havent had a decent DL session in a while. Getting back into it slowly. Always mindful of my lower back.


SLDL's
145x8


Landmine Rows
Bar+65x12, 12, 12
Bar+55x10 <- hold at the top of each rep. Squeezing the hell out of the scaps.

Killer movement.
Was really out of breath and that last set was tough.


Resistance Band Rows & Straight Arm Pulldowns
Played around with these a bit.
Hit the back and lats a bit more.


Pretty concise session but felt good.
Shins are in rough shape. fuk....

[fittofattofit]

lol @ the description of the bros who bench 2 plates for reps.

Pecs are pretty sore today. So there is no question they were worked.

^^^^^ good work

I know I posted this before, but this was a 'big guy' in my gym who was 'benching' 110kg/242lbs for reps



Lots of LOLs

[snrygo]

Whenever I sleep funny and my trap does that it's automatically a session with my ball and the wall in which I grab my left shoulder with my right hand (or vice versa) and roll the crap out of it.

[NaturalPursuit]

LOVE resistance bands and those DLS sound great! Once you nail that form the weights will REALLY jump up!

[Sinaku5]

Hey Tom in regards to the DL session - you said you're being mindful of your lower back - did you get a chance to look at that video I posted in my log that helped take some stress off my lower back?

[viennafat]

^^^^^ good work

I know I posted this before, but this was a 'big guy' in my gym who was 'benching' 110kg/242lbs for reps

Lots of LOLs

Thanks, Andrew.

Lol. That's brutal.

Whenever I sleep funny and my trap does that it's automatically a session with my ball and the wall in which I grab my left shoulder with my right hand (or vice versa) and roll the crap out of it.

Yeah, I should've tried that.
Although this pain was kinda weird. It was like between my trap and collarbone.

LOVE resistance bands and those DLS sound great! Once you nail that form the weights will REALLY jump up!

Thanks, Alex.
Will keep at it.

Hey Tom in regards to the DL session - you said you're being mindful of your lower back - did you get a chance to look at that video I posted in my log that helped take some stress off my lower back?

I did see the video, but I totally forgot about it yesterday.
Next time.

And the reason I'm mindful of my lower back is because I've had a couple of bad lower back injuries in the past. (last time was deadlifting)
Although now my form is much better and I'm a bit stronger in that area.

[viennafat]

December 19

It's bro time again.

Arms


EZ Bar Curls
75x12
75x11
75x11
55x14

On the 2nd set, something funny popped into my mind and I started laughing.
It totally screwed up my form for 2-3 reps and almost immediately I started feeling something "funny" in my right bicep.
I was like "oh oh. That doesnt feel good".
I shook it off and then it felt fine. (but for a second there, I got slightly nervous)


BW Dips
15 reps
13 reps
12 reps
10 reps <- did some half rom/pulsing reps to really target the tris. Nice burn.

Triceps focus overall.


Concentration Curls
35x15/14
35x12/11
35x9/8
27.5x9/8

Biceps super pumped.


Seated French Press
75x13
75x11
75x9
55x13

Feeling good.


OH DB Tri Extension (single arm)
30x3x10

At this point my triceps felt like they were going to rip off my arms.


BB Curls (Poundstone Curls)
Bar x 30
Bar x 23

Biceps were pumped like crazy and just giving up on me.


Bench Dips
BWx25
BWx25


Monster pump in the arms from this session. Havent felt something like this in a long time.
My arms were like noodles by the end of it. Some serious pain encountered today. Felt great.

[fittofattofit]

Don't you love those sessions where your arms are so swollen that you can't even reach over your head to pull your T shirt off !
Great session Tom and I'd guess your arms felt like that. The poundstones really are a good way to finish and make that pump painful

And I have to ask.....what was the funny thought that got into your mind?

[viennafat]

Don't you love those sessions where your arms are so swollen that you can't even reach over your head to pull your T shirt off !
Great session Tom and I'd guess your arms felt like that. The poundstones really are a good way to finish and make that pump painful

And I have to ask.....what was the funny thought that got into your mind?

Thanks!
Yeah, that felt like a really nice session. Arms were throroughly worked.
Gotta get them 18" gunz.


Ok, this may sound really bad and I don't mean to be insensitive.

A couple of weeks ago I watched a show that featured people that had tourette's syndrome.
There were these 3 blokes in Scotland (if I recall) and all 3 have tourette's.
There were scenes of the 3 of them together driving and going into stores, etc. On multiple occasions all 3 at the same time would have these "attacks".

So it was basically 3 guys cussing uncontrollably and saying the most ridiculous things. And right after they would continue on as if nothing happened.
It's cruel but I couldn't help myself. It was something else....
I've never heard the words kunt, *******, and fuk spoken more prolifically.

[moshvr]

Thanks!
Yeah, that felt like a really nice session. Arms were throroughly worked.
Gotta get them 18" gunz.


Ok, this may sound really bad and I don't mean to be insensitive.

A couple of weeks ago I watched a show that featured people that had tourette's syndrome.
There were these 3 blokes in Scotland (if I recall) and all 3 have tourette's.
There were scenes of the 3 of them together driving and going into stores, etc. On multiple occasions all 3 at the same time would have these "attacks".

So it was basically 3 guys cussing uncontrollably and saying the most ridiculous things. And right after they would continue on as if nothing happened.
It's cruel but I couldn't help myself. It was something else....
I've never heard the words kunt, *******, and fuk spoken more prolifically.

Phucking lol'd!! Guess I'm cruel too

Nice work buddy! Have a good Christmas break with you family Tom!

[snrygo]

inb4 tourettes guy on YT

[viennafat]

Phucking lol'd!! Guess I'm cruel too

Nice work buddy! Have a good Christmas break with you family Tom!

Thanks, brother.

Same to you. Enjoy the holidays with the fiancee.

inb4 tourettes guy on YT

Found it:

[Sinaku5]

Great arms session. Some serious volume there Tom! I LOVE it when I get a huge pump from Arms lol. I try not to look in the mirror so much after a workout because by the time I get home I've shrunk by like 20lbs and just feel bad comparing myself to how awesome I looked in the gym lol.

And that tourretts stuff...unfortuanate but funny...If I crack up in the middle of my lifts cuz of it I'm blaming you...haha.

On a side note - you know what always cracks me up is this vid.

[NaturalPursuit]

Swollen arm sessions are just great! Perfect work man!

[viennafat]

Swollen arm sessions are just great! Perfect work man!

Thanks, man.

What I found interesting is that I got almost no DOMS from that session.

[viennafat]

Dec 21

21/12/12
End of the world?
Nope, just time to squat.


Legs & Abs


BB Squats - squat deconstruction in progress
Warm-up
195x3
215x3
245x2
255x1
215x3
195x3
165x8
145x10

Wanted to try some heavier weights today so worked my way up a bit.
Ok, I dunno wtf is going on but it feels as if I'm getting weaker with squats. 3-4 weeks ago I was feeling good and improving. Now, that 255 single felt pretty hard....
Gonna give it a go again next time and see how that goes.


Calf Raises - using a step
+60x17/16
+60x16/15
+60x16/15
BWx23/21

Calves burning.


Decline Situps
+10x16
+10x13
+10x11


Front Squats - using straps
105x8
115x3x8

Today I did these utilizing the straps for grip.
After playing around I finally got sort of comfortable with the grip.
Still love how these feel on my lower body.


Step Ups
BWx2x10

Did just a couple of BW sets, really focusing on that form this time.
Felt the quads working more.


Lying Leg Raises
2 sets of 20


Disappointing session because of the Back Squats. Just not feeling good with them.
The form is much better but I dunno.....

[viennafat]

December 22

Wasn't planing on lifting today, but got invited over to my parents for dinner so I needed to earn the calories that were going to follow.


Back


BW Pull ups
9 reps
9 reps
7 reps
6 reps
Resistance band x 9 reps

Strict form.
Got a few more reps today.
Using the resistance band at the end is really nice. I squeeze the fuk out of my lats with each rep.


BB Rows - Yates style
145x8
195x8
155x10, 9, 9
145x10

Good work.


DB Rows
65x8
90x3x10
85x8 <- very slow tempo

Really feeling it at this point.


BB Shrugs
195x15
215x15
235x15
215x10 <- 2 second hold at the top for each rep

Traps were done for.


Back really felt worked. From the upper traps down to the lower back.

[fittofattofit]

Great job on the squats Tom! I'm impressed with that 255 single and there was a sh!tload of volume
Great job on the back as well
Things are looking good for the new year --- volume and weights are up , the niggles seem to be settling and you've got your mojo back

Merry Christmas Tom

[viennafat]

Great job on the squats Tom! I'm impressed with that 255 single and there was a sh!tload of volume
Great job on the back as well
Things are looking good for the new year --- volume and weights are up , the niggles seem to be settling and you've got your mojo back

Merry Christmas Tom

Thanks, Andrew!
Not sure where you're posting from, but I appreciate the effort.

If I stay consistent, keep doing work, and stay safe, it should be a good year.

Merry Christmas to you, too.
All the best in 2013!

[Sinaku5]

Lol at "had to earn the calories."

True BTK style .

Heavy squats man. Great work on that and on the back. You cranked out a lot of pull-ups.

Merry X-mas.

Stay safe!

[viennafat]

Lol at "had to earn the calories."
True BTK style .

Heavy squats man. Great work on that and on the back. You cranked out a lot of pull-ups.

Merry X-mas.

Stay safe!

Thanks, brah.

Happy Holidays to you, too.

[viennafat]

December 24


Chest


Incline DB Press - Neutral Grip
50x8
55x13, 11, 10
45x11

Kept the weight the same for the working sets to get more reps than last time. (plus this time I used a small incline vs flat)
Will increase next week.

So noticed something using that neutral grip this time. Towards the end of the 2nd set, my tris were really starting to get fatigued.
Which makes sense based on how


BB Bench
115x8
135x3x10
115x10

Ok, so I'm definitely not feeling the flat BB bench.
I'm doing ok with this weight, but it feels like if I go to say 155, my whole right arm will rip off.
It just doesnt feel comfortable...


Lateral Raises
10x3x12

Just used a 10lb plate. Will bump the weight now that I can do this exercise without pain.
Have to use super tight form, though.


Decline BB Press
115x2x12

Since plenty of people Decline press, I wanted to try it out.
This definitely felt more comfortable than the flat BB press.
Not totally sure about it, but we'll see how it goes.


Push ups
13 reps
11 reps
10 reps

Still in semi-experimentation mode when it comes to pressing.
I'm getting there.



Merry Christmas to everyone!
Having a big Xmas dinner at my place today.
Between it being Christmas & my birthday, macros are completely out the window.

[snrygo]

try vid'ing your bench. my shoulders HATE me if my setup/execution is off.
oh, and merry xmas and happy birthday. live it UP!!