★ Tom's BTK Training Journal and Entertainment Center ★

[Getriporshiton]

In, Im tom too.

[fittofattofit]

November 18

Woke up yesterday with a kickass sore throat.
Woke up today after a terrible night's sleep feeling like total shiit.
Lucky enough, a couple of hours into the day I started feeling considerably better.
Had to do some training.

Arms & Chest

Was feeling a bit weak and not all there, so I decided to slightly reduce some weights and not push too hard.
Funny thing was that a couple of sets into the session I totally forgot I was under the weather.


EZ Bar Curls
70x11
70x11
70x11

Strict form.


BW Dips
13 reps
12 reps
10 reps

Nice.


Concentration Curls
35x13/11
35x11/9
35x11/9


Seated French Press
70x13
70x10
70x10

Really focused on the form. Hit the tris good.


DB Flyes
40x12
40x12

Stopped after 2 sets because my right pec was not feeling too good.


Reverse BB Curls
65x10
65x10
65x10

Not sure how much this movement works the biceps compared to regular, but it was a nice change and was easier on the bicep.


Flat DB Press
40x10

Decided to give pressing a try.
Not bad, shoulder felt decent. I'll slowly be re-introducing.


Push Ups
9 reps <- feet elevated
10 reps
10 reps


Ended up with a good session considering how I feel. Bicep still bugging me but less than last time.
Arms and chest very pumped.
I've noticed my arms looking fuller. Some size has definitely come back. The rest, not so much...

It looks like you forgot about being under the weather.............loads of volume, Tom. You've really started to add more volume to all of your workouts, the lifts are going up and you're doing plenty of work in the hypertrophy zone. It's good news that the arms are starting to respond --- after all you've now got a challenge to match Justin for those 18.8" gunz

[mike201011]

very nice session Tom, considering the sickness


Dips looking string boiiii


You still train at home right?

[moshvr]

Nice little session there Tom!

[viennafat]

In, Im tom too.

Glad to have you along, Tom.
Although I leave for a family trip in a couple of days so you wont see action in here for a while.

It looks like you forgot about being under the weather.............loads of volume, Tom. You've really started to add more volume to all of your workouts, the lifts are going up and you're doing plenty of work in the hypertrophy zone. It's good news that the arms are starting to respond --- after all you've now got a challenge to match Justin for those 18.8" gunz

Thanks, Andrew.
Yes, I have increased volume. Funny thing is that it wasn't even a conscious decision. It just sort of happened, but I'm liking it.
And not to make excuses but if it wasn't for a couple of nagging injuries, I would be doing plenty more and really killing it.

lol
hmm, I'm still a bit away from 18.8". And by "a bit" I mean "not even close".
I'll be fairly happy with 17.8".

very nice session Tom, considering the sickness

Dips looking string boiiii

You still train at home right?

Thanks, Mike!
Will probably start adding some weight to those dips soon. Gotta get back to what I was doing a few months ago.

Yup, still training at home.

Nice little session there Tom!

Thanks a lot, Michael.
It exceeded my expectations.

[NaturalPursuit]

Way to go man! Volume is your friend

[viennafat]

Thanks, Alex.
You know a thing or two about volume.

[Sinaku5]

Whats up man!

I noticed you're in a few logs that I follow and you got BTK in the title which means this log will ROCK!

Subbd! Keep up the great work!

[viennafat]

Thanks for the sub.
I'm coming into your log as well.

Whats up man!

I noticed you're in a few logs that I follow and you got BTK in the title which means this log will ROCK!

That's a strong assumption, but I appreciate the support.
I'm leaving tomorrow for a trip so there wont be any updates for almost a week.

But I promise I'll be back.

[Sinaku5]

I'm leaving tomorrow for a trip so there wont be any updates for almost a week.

But I promise I'll be back.

Unacceptable.

UNsubbed.






















JK . Enjoy the trip!

[viennafat]

^ LOL!

Thanks, man.


When I come back, I will be getting into a new routine.
I think I'm ok to start pressing again if I practice good controlled form.
I'm gonna do some kind of 5 day split but not a totally typical bb routine.
But I will be really focusing on form, pump, reps, etc.
See how that goes.

[moshvr]

I'm leaving tomorrow for a trip so there wont be any updates for almost a week.

What the hell is this sh*t?

[Sinaku5]

^ LOL!

Thanks, man.


When I come back, I will be getting into a new routine.
I think I'm ok to start pressing again if I practice good controlled form.
I'm gonna do some kind of 5 day split but not a totally typical bb routine.
But I will be really focusing on form, pump, reps, etc.
See how that goes.

If you're interested in a 5 day routine the template that Layne put out in his interviews for PHAT is 5 day. Its not necessarily a 5 day split, but its real solid if you're looking for a 5 day a week routine; I condensed it into 4 and modified it a bit. Are you familiar with it?

[viennafat]

What the hell is this sh*t?

you are one cheeky ****, mate.
lol

brb telling my wife I cant make the trip cuz I need to stay home to train and post in my log.

If you're interested in a 5 day routine the template that Layne put out in his interviews for PHAT is 5 day. Its not necessarily a 5 day split, but its real solid if you're looking for a 5 day a week routine; I condensed it into 4 and modified it a bit. Are you familiar with it?

Yeah, I know the PHAT routine. I actually did it (condensed to 4 days like u ) last year.
This is a routine I came up with and it's customized for my schedule, recovery rate, injuries, etc.
It's been spawned from trial and error. Mostly error.

[Sinaku5]

you are one cheeky ****, mate.
lol

brb telling my wife I cant make the trip cuz I need to stay home to train and post in my log.



Yeah, I know the PHAT routine. I actually did it (condensed to 4 days like u ) last year.
This is a routine I came up with and it's customized for my schedule, recovery rate, injuries, etc.
It's been spawned from trial and error. Mostly error.

Nothing wrong with that.

Gotta know what doesn't work to find out what works best right?

[moshvr]

you are one cheeky ****, mate.
lol

brb telling my wife I cant make the trip cuz I need to stay home to train and post in my log.

Haha sounds fantastic. I really appreciate it.

[fittofattofit]

That's a strong assumption, but I appreciate the support.
I'm leaving tomorrow for a trip so there wont be any updates for almost a week.

But I promise I'll be back.

So what...........there are no gyms in NYC?

You'll be stripped of your BTK stripes

[viennafat]

lol

you guys are killing me.

I promise to do plenty of push ups, BW squats, and anything else I can think of.
If it wasn't a very family geared trip, I would have inquired on gym accommodations in the area. But we're only there for 4 days after travelling time so it will be too crazy.

I literally had like 20 minutes today where I squeezed in some lifting.
Just wanted to work my back a bit so did some BB Rows - 145x6x11 and BB Shrugs - 195x3x16

One of the advantages of having a home gym.

See you guys later.

[NaturalPursuit]

for a 20 min workout I bet you had a SICK pump going!!! ENJOY the trip!!!

[Sinaku5]

Lol you guys are making him feel so guilty! Poor man isn't even going to be able to enjoy his trip ahah!

Keep training hard! Happy thanksgiving! Stay safe!

[viennafat]

for a 20 min workout I bet you had a SICK pump going!!! ENJOY the trip!!!

It wasn't bad. It hit the spot.
Thanks, Alex.

Lol you guys are making him feel so guilty! Poor man isn't even going to be able to enjoy his trip ahah!

Keep training hard! Happy thanksgiving! Stay safe!

Thanks for having my back.
Happy Thanksgiving to you, too.

[sunchienlee]

Hey Tom! How's my east Canadian brah doing? Still killing it I presume

Hope everything is well with you.

[mike201011]

enjoy the trip Tom


stay safe

[viennafat]

Hey Tom! How's my east Canadian brah doing? Still killing it I presume

Hope everything is well with you.

Holy shit! Whatsup, Lawrence?
Long time no see. Great to see you around.

I'm doing well. Trying to kill it.

enjoy the trip Tom

stay safe

Thanks, m8.
Will try to stay safe.

I'm very much mirin the new avi. Looks great!

[viennafat]

Back home.

Nice little getaway but very tiring. That's a long ass drive. My back was killing me by the end of it.
Diet was all over the place while away but overall it was probably ok.
Didnt do any training aside from some push ups, bw squats, sit ups, and managed to get in some pull ups.

Looking to get back into the gym tomorrow.

[Sinaku5]

Back home.

Nice little getaway but very tiring. That's a long ass drive. My back was killing me by the end of it.
Diet was all over the place while away but overall it was probably ok.
Didnt do any training aside from some push ups, bw squats, sit ups, and managed to get in some pull ups.

Looking to get back into the gym tomorrow.

Yeah, my lower back hurts after long drives too .

Kill it at the gym tomorrow!

[sunchienlee]

Welcome back to our home and native land

Hate long drives myself too, my lower back always kills me in about 2 hours.

Need food pics!

[NaturalPursuit]

Welcome back bro!

[mike201011]

curious how you managed pull ups haha.



welcome back bro, the gym has been waiting

[viennafat]

Yeah, my lower back hurts after long drives too .

Kill it at the gym tomorrow!

Yeah, it started tensing up and hurt like a bitch.
Today it felt better but some stuff around the house where the it was really worked and it was barking again.

Thanks, man.

Welcome back to our home and native land

Hate long drives myself too, my lower back always kills me in about 2 hours.

Need food pics!

Good to be home.
You best maintain a consistent presence in here.

Unfortunately, no food pics.
Nothing too special, though.

Welcome back bro!

Thanks, Alex!

curious how you managed pull ups haha.

welcome back bro, the gym has been waiting

And I've been waiting for the gym. Looking to accomplish some nice gainz over the next few months.

I climbed up some tree and banged out 4-5 sets.
Actually, my cousin has a pull up bar in one of the doors that I used. Worked on my form to really focus on them lats.