Ok, so I’m starting this log because I’ve recently started a new job and it’s really testing my commitment to the gym.
WARNING: novel
Background: been in the gym for 13 years now. Started at the age of 16 and took my random 3 and 4 months off a couple times for the first 3 years. I got extremely serious around the age of 19. I worked my way up from a 140lb 16 yr old (5’10 height) to a better build of 180 pounds or so (as best I can remember, I’m 29 now). At the age of 21 I managed to do damage to my long thoracic nerve and lost the use of my right arm, a couple months later I regained use of it but the damage was still there and I was not cleared to do ANY physical activity. Month 13 I was cleared to use my arm again, and I shrunk to a FAT 150lbs. Fast forward to November 2014, I had surgery on severe carpal tunnel and ulnar nerve entrapment (fingers went numb for 8 months).. what can I say, I have ****ty nerves.
CURRENT: Long story short I’m helping my brother spread his business in the Atlanta area which requires me to commute literally 250 miles a day, so my round trip is OVER 5 hours a day. While at work I’m in a 24 foot box truck loading up 400 pound cardboard bales by hand (recycling company) and have no access to fridge or microwave. Currently my days start with me waking up at 330am to get a 40 min session at the gym, leaving for atlanta at 5am, and not getting home that evening till anywhere from 5-8pm.. needless to say I’m sleep deprived which is where my lack of motivation is killing me. I’ve NEVER been a morning person so 330 is getting overlooked often as I pay more attention to the snooze button.
Goals: one day to compete.. short term (2yrs) I would love to hit 210lbs in a condition that doesn’t have me looking like a melted candle. I know one shouldn’t fixate on the scale, but being obsessed with “clean gains” has made me continuously diet my life away
Current stats: 5’10 at 188lbs
Programming: I will be doing a 5 day split Friday-Tuesday that will look like (for now)
Friday: back/bi
Saturday: legs
Sunday: chest/tri
Monday: delts
Tuesday: Hams and random
Nutrition/diet
I follow IFYM, but I basically make a meal plan and stick to it and only change things up when I’m craving or I have to improvise. I’m not one of those guys that eats different foods every day. I’m too busy to pull that off.
Strategy: I’ve always struggled to mentally handle putting on fat. The bad part is I put it on extremely easily and quickly, so this has caused me to spend a LARGE percentage of my years in a deficit because I bumrushed the “bulk” and couldn’t handle the fat (yet I rarely stay lean for more than a few weeks). So I’m trying an approach to where I go 8-12 wks surplus and 3 week deficit, repeat. This will give me time to put on a small amount of mass, do a small cleanup without taking too much time off, and then get me back into a surplus. My appetite has also often been my downfall, while “bulking” I’ve often lost it within weeks and I slowly move from nutrient rich foods to garbage like poptarts and I truly feel it has a big impact on my body, so these 3 weekers not only trim a bit of fat, but they also let me recover some of my lost appetite. I’m currently on day 6 of my “mini cut” and cannot wait to be back in a surplus. Typically I like dieting because I love getting shredded but since that really isn’t the goal (and impossible at my current bf) it’s making this one extremely boring.
Friday Back
BB Rows
Bent over DB rows
Seated lat rows
Reverse lat rows
saturday Legs
Squats
Leg extensions
Adductors
Seated hams
lying hams
Standing calvs
Sunday chest
Db press
Low press
Machine press
Flys
Monday Delts
Shoulder Press
DB Side lateral raise
Machine side lateral raise
Rear lateral raise
Tuesday Hams/calvs
Seated ham curls
Seated 1 legged ham curls
Lying ham curls
PERSONAL ABOUT ME: Ok so if you’ve made it this far I might as well tell you about me. You already know what I do. But a little more:
I live north of Chattanooga, TN. I’ve been married for 2.5 years to my beautiful wife Danielle. We have no kids but have 3 dogs that are spoiled more than any human should be. I’m a DIEHARD Florida Gator fan even though I graduated from Valdosta State University. My parents are UF alumni and raised me right, go gators. I love anything outdoors, especially killing and eating the creatures that live there.. and to quote the great Forest Gump “well that’s all I got to say about that”
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Thread: GROW time with TUMTUM
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11-07-2015, 02:10 PM #1
GROW time with TUMTUM
Instagram: thomas_poucher
yes i've tried doing incline first
reps on recharge.. demonwareltd, flang, TTimmerman, wala, Canuck77
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11-12-2015, 11:23 AM #2
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11-14-2015, 01:13 PM #3
this week was crazy on my work hours so i couldn't stay up to date.. but here is the workout log
nov 6
lat rows (can explain if need be) 70 x 10, 90 x 15, 100x15, 110x15
reverse close pull down 140 x 12, 12, 12
DB rows (proper form) 45 x 10, 8, 8
behind neck pull down 100x15, 115x15, 15
nov 7
squats 275x6, 295x6, 6, 6, 6, 6
leg ext 80x20, 110 x 16, 15
seated curls 140 x 20,15,15
lying curls *raised* 50 x 8, 8, 10
Nov 8
DB press 45x6, 60x6,85x8,95x12,10,5 (pause set)
Low Hammer Press (per side) 135 x 12, 145 x 12, 10
Machin Press 230 x 12, 11, 9
Tri ext (hammer row handle) 60 x 20, 70 x 15, 8
Tri kickback cable #2 x 20, #3 x 23, #4 x 15
Rope skull crushers 70 x 10, 8, 8
Nov 9
1 armed DB press 55x 12, 12, 12 (bad shoulders so this is so that I can make light weight difficult)
Db side laterals 15 x 20, 20, 20 x 15
Machine side lateral 75 x 10, 10, 10
Rear lateral cable #4x 15, 15, 11, # x 15
Nov 11
Seated curls 100x 15, 140 x 15, 17, 15
Seated iso curls 70x15, 15, 15
Lying curls (raised) 50 x 8, 8, 10
Nov 12
DB chest press (paused sets) 65x8, 85x8, 95x 8, 7, 5
Low hammer press (per side) 160 x 10, 10, 7
DB fly 50 x 7, 6, 6
Bodyweight Dips 8,8,7
Tri ext (hammer row handle) 60 x 20, 70 x 16, 20
Cable kickback #4 x 15, 16, 15Instagram: thomas_poucher
yes i've tried doing incline first
reps on recharge.. demonwareltd, flang, TTimmerman, wala, Canuck77
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11-14-2015, 01:18 PM #4
cutting my mini cut short
remember i'm basically doing these cuts to assure that i stay in a surplus as long as possible (my logic is if i say i'm cutting i will always go for the shredz and making it a mini cut limits my time in a deficit). so i see no penalty in cutting it short. my appetite has returned (goal met) and i've burned a bit of fat (goal met). i started around 192lbs at 2500 cals and ended around 185-186.
not sure exactly what i'm going to go for as far as macros. remember i'm in a vehicle literally 14 hrs a day minimum so the standard food is not an option.
will probably shoot for something like f/c/p 60/450/250 and then go up from there..Instagram: thomas_poucher
yes i've tried doing incline first
reps on recharge.. demonwareltd, flang, TTimmerman, wala, Canuck77
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