..::Tommy's Hell Month::..

[tommyj]

Hi all, ive been cutting now over summer/autum and i have just over 4 weeks left. My goals for this cut were A. To get as lean as i possibly could before i start my winter bulk and B. To do some experimenting and find out what works for me to get lean and what doesnt work so that when i am at a good stage to start competing i will have a good place to start.

I will be updating this journal after every workout for this month and give picture updates at the end of every week.

My diet may not be perfect but it is what i have found to work the best for me, it took many weeks to experiment and find what works.

DIET

Meal 1-2 full eggs, 3 egg whites, 1/4 - 1/2 an onion, small amount of pork sausage.
Meal 2-Lean meat, poultry or fish and vegetables.
Meal 3-Protein shake made with 200ml skimmed milk, 1/4 cup of oats. PREWO
Meal 4-Protein shake made with 200ml skimmed milk, full cup of cereal. PWO
Meal 5-Lean meat, poultry or fish.
Meal 6-Lean meat, poultry or fish.

Brown sauce added to meals for taste, i also add in small amounts of pork sausage or stuffing for taste with my meals, low calorie spray oil used for omellete, cereals vary but are used instead of oats PWO for their simple carbohydrates after my workouts.

TRAINING

Monday-Chest
Tuesday-Arms
Wednesday-Legs
Thursday-Shoulders
Friday-Back
Saturday-OFF
Sunday-OFF (sometimes used as catch up day)

Abs trained heavy and intense once during the week on a random day normally wednesday.

CARDIO

Cardio is the stationary bike done for 30 minutes every morning on an empty stomach and 30 minutes every night. Cardio not done on leg day. Some cardio also sneaks in to and from the gym as i cycle there and back.

Any Questions feel free to ask

-Tommy

Pictures attached are from today at the beggining of the Hell Month

[tommyj]

last ones

[tommyj]

Oh yeah forgot to add that the wet patch on the front of my boxers is because i had just shaved me chest and the water dripped down lol.

[tommyj]

Tonight is Shoulders!

Military press behind neck-20x77lb, 12x99lb, 12x121lb, 10x143lb, 5x165lb

Shrugs-20x143lb, 15x165lb, 15x187lb, 15x209lb, 10x253lb, 8x275lb

DB press-15x33lb, 12x37.4lb, 10x55lb, 8x55lb

Side Laterals-15x15.4lb, 15x17.6lb, 12x22lb, 10x26.4lb
SUPERSETTED WITH
Front Raises-15x15.4lb, 15x17.6lb, 12x22lb, 10x26.4lb
SUPERSETTED WITH
Reverse Flyes-15x26.4lb, 15x26.4lb, 12x33lb, 10x37.4lb

Side Laterals(Heavy)-12x33lb, 10x37.4lb, 10x44lb, 8x44lb

Bent Reverse Flyes-12x33lb, 12x37.4lb, 10x44lb, 10x44lb

Upright Rows-15x66lb, 12x99lb, 10x99lb, 10x99lb

Cable Pulls-15x44lb, 15x55lb, 10x66lb

And thats a wrap lol

[tommyj]

Hey all today was BACK. Workout was reasonable probably on the lower end of the fun scale but hey it cant be fun all the time lol.

Hammer Pulldowns

15x110
12x121
12x132
10x143
8x154

Wide Grip Pulldowns(Behind Neck)

15x110
12x121
10x132
8x143

BB Row

15x143
12x165
10x187
10x187

Bench Press(Just to mix it up)

12x143
12x143
12x143
12x143

Lying DB Row

15x55
12x55
9x66
8x66

Seated Row

12x121
10x143
10x154
8x165

Deadlift(Drop Set)

15x121
12x221
6x265
15x121

Notes--

Wide grip pulldowns, BB Row and Bench are one big superset done one after the other for 4 sets.

Today was a refeed/cheat meal day so glycogen stores should be pretty full, so tomorrows morning cardio should be easier to do.

-tommy

[Patrok]

Originally Posted by tommyj

Oh yeah forgot to add that the wet patch on the front of my boxers is because i had just shaved me chest and the water dripped down lol.

i was about to ask

looking good man, keep it up bro !

[tommyj]

hey thanks dude, yeah i should have retook the photos but i couldnt be bothered lol

[tommyj]

Today is CHEST

Incline DB Bench-

15x81.4
12x81.4
10x81.4
10x81.4

Decline Flyes-

15x37.4
12x48.4
10x55
6x66

Bench-

15x143
9x165
6x165
12x143(Drop Set)

Decline Bench-

15x143
12x143
10x143
6x165

Dips-

15xBW
15xBW
15xBW
15xBW

Chest is ma weakest bodypart strength wise, i get a lot of shoulder problems from pressing movements so the weight doesnt go up too quick but it still goes up lol.

[tommyj]

My favorite day today LEG DAY

Standing Calf Raise-

15x143 toes out
15x143 toes in
15x143 toes out
15x143 toes in
15x165 toes out
15x165 toes in
15x187 toes out
15x187 toes in

Seated Calf Raise-

15x110
12x132
12x154
10x176

Ham Curl-

15x55
12x66
10x77
10x77

Front Squats-

15x121
12x143
12x165
12x209(Back Squatted for like burnout set)

Leg Press-

15x422.4
12x472.4
12x522.4
25x211.2(Burnout)

Leg Extension-

15x121
12x143
10x187
10x187

And that is my leg day.

[tommyj]

Just thaught id post some before pictures from about 2-3 years ago so you can see the progress ive made, aswell as the fact im bored out of my skull lol.

[NeedFeed]

You look a million times better now than before. Out of curiosity what weight and hight are you? And how much did you weigh before?