BigTomJ's Training and Everything Log

[BigTomJ]

Push day and a bit of posing



FitNotes Workout - Saturday 15th June 2024

** Seated Cable Fly **
- 50.0 lbs x 15 reps
- 110.0 lbs x 12 reps
- 110.0 lbs x 9 reps
- 80.0 lbs x 12 reps

** Plate Loaded Incline Press **
- 45.0 lbs x 10 reps
- 90.0 lbs x 5 reps
- 135.0 lbs x 5 reps
- 160.0 lbs x 12 reps
- 160.0 lbs x 11 reps

** Lateral Dumbbell Raise **
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 12 reps

** Rear Delt Machine Fly **
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps
- 205.0 lbs x 15 reps

** Seated Plate Loaded Shoulder Press **
- 135.0 lbs x 15 reps
- 135.0 lbs x 13 reps

** Seated Machine Press **
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 10 reps
- 190.0 lbs x 8 reps

** Single Arm Cable Pushdown **
- 40.0 lbs x 11 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 10 reps
- 35.0 lbs x 10 reps

** Machine Dip **
- 325.0 lbs x 12 reps
- 325.0 lbs x 11 reps

** Single Arm Cable Curl **
- 30.0 lbs x 12 reps
- 25.0 lbs x 12 reps





View: https://vimeo.com/959288141

 

[BigTomJ]

Monday check ins and leg day.
253 this AM

FitNotes Workout - Monday 17th June 2024

** Lying Leg Curl Machine **
- 170.0 lbs x 12 reps
- 170.0 lbs x 11 reps
- 170.0 lbs x 10 reps

** Leg Extension Machine **
- 130.0 lbs x 15 reps
- 210.0 lbs x 15 reps
- 210.0 lbs x 15 reps
- 250.0 lbs x 12 reps
- 130.0 lbs x 15 reps

** Single Leg Press **
- 90.0 lbs x 5 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 9 reps
- 225.0 lbs x 5 reps

** Hack Squat **
- 135.0 lbs x 10 reps
- 315.0 lbs x 5 reps
- 495.0 lbs x 12 reps
- 495.0 lbs x 7 reps

 

[BigTomJ]

Pull day.

Had to cut some movements for time constraints again today. Feels shitty but gotta do what we gotta do.


FitNotes Workout - Tuesday 18th June 2024

** Rope Pullover **
- 72.5 lbs x 15 reps
- 72.5 lbs x 15 reps
- 72.5 lbs x 15 reps

** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 6 reps
- 225.0 lbs x 14 reps
- 225.0 lbs x 11 reps

** Single Arm Cable Pull-down **
- 180.0 lbs x 12 reps
- 180.0 lbs x 11 reps
- 180.0 lbs x 10 reps

** Plate Loaded High Row **
- 135.0 lbs x 14 reps
- 135.0 lbs x 10 reps


Arms super set
** Barbell JM Press **
- 95.0 lbs x 12 reps
Spotter assisted last few reps
- 95.0 lbs x 21 reps
- 95.0 lbs x 16 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 12 reps
- 35.0 lbs x 9 reps

 

[BigTomJ]

Tuesday pull day.

First day back since last Tuesday.
My little brother got married friday as well as we had a sort of family reunion saturday to take advantage of all the family that were from out of state that traveled up for the wedding.

Between setting up and taking care of things for both events there was simply no time for training.

I had electrical inspections on the house I'm building on Tuesday that I needed to make corrections for in preparation on Monday, again with training taking a back seat.

Was a good session. Because my training dances right on the line of what is recoverable for me, time away from training almost always does me good in mitigating the accumulated fatigue and aches and pains.



FitNotes Workout - Tuesday 25th June 2024

** Rope Pullover **
- 72.5 lbs x 15 reps
- 72.5 lbs x 15 reps
- 72.5 lbs x 10 reps

** Single Arm Cable Pull-down **
- 50.0 lbs x 12 reps
- 50.0 lbs x 12 reps
Rest paused
- 50.0 lbs x 12 reps

** Seal Row **
Felt good about this one, seal row is a movement that's really hard to really add weight to.
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 12 reps
- 275.0 lbs x 8 reps

** Neutral Grip Plate Loaded Iso Row **
First set was very strict, very slow, emphasis on stretch and squeeze with a pause. Loosened form on second set because my biceps couldn't maintain that tempo. And balls out double rest pause final set
- 225.0 lbs x 10 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 15 reps

** Plate Loaded High Row **
- 135.0 lbs x 14 reps
- 135.0 lbs x 12 reps


Arms super set 1
** Single Arm Cable Pushdown **
- 40.0 lbs x 15 reps
- 40.0 lbs x 14 reps
- 35.0 lbs x 15 reps

** Iso Plate Loaded Preacher Curl **
- 35.0 lbs x 14 reps
- 35.0 lbs x 11 reps
- 25.0 lbs x 12 reps

Arms super set 2
** Barbell JM Press **
BB JM press is still a very new movement for me, but I'm starting to really like it since it doesn't flair up my tricep tendonitis as much as skullcrushers.
- 115.0 lbs x 13 reps
- 115.0 lbs x 12 reps

** Cable Curl **
- 55.0 lbs x 13 reps
- 55.0 lbs x 11 reps

 

[MindlessWork]

Nothing like having a little downtime for family time and coming back refreshed and recharged.

 

[iris]

Congrats and best wishes to your brother

 

[TribulusMax]

Man you are growing like a weed!

Good job

 

[BigTomJ]

Man you are growing like a weed!

Good job

thats the plan brother. appreciate it

 

[BigTomJ]

FitNotes Workout - Thursday 27th June 2024

** Lying Leg Curl Machine **
- 70.0 lbs x 20 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 10 reps
- 130.0 lbs x 15 reps
Immediate partials
- 130.0 lbs x 10 reps

** Adductor Machine **
- 200.0 lbs x 15 reps
- 200.0 lbs x 12 reps

** Seated Leg Curl Machine **
- 210.0 lbs x 12 reps
- 210.0 lbs x 11 reps

** Leg Extension Machine **
30s rest
- 130.0 lbs x 20 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 12 reps
- 210.0 lbs x 10 reps

** Belt Squat On Wedges **
- 10 reps
- 90.0 lbs x 10 reps
- 90.0 lbs x 10 reps

 

[BigTomJ]

FitNotes Workout - Friday 28th June 2024

** Single Arm Cable Pull-down **
- 60.0 lbs x 12 reps
- 60.0 lbs x 10 reps
- 50.0 lbs x 9 reps

** Barbell Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 8 reps
- 225.0 lbs x 15 reps

** Plate Loaded Row (Pronated Horizontal Grips) **
- 135.0 lbs x 12 reps
- 180.0 lbs x 12 reps
- 180.0 lbs x 11 reps

** Wide Grip Lat Pulldown **
- 110.0 lbs x 12 reps
- 110.0 lbs x 9 reps
- 100.0 lbs x 8 reps

** Meadows Row **
- 115.0 lbs x 11 reps
- 90.0 lbs x 12 reps
- 90.0 lbs x 12 reps

 

[BigTomJ]

So for the time being, I'm switching from training at around 5pm, to training at 5am before work.

As some of you may know, I've been building my house for the better part of a year, and I'm also getting married in September. So now it's really coming down to a time crunch to get it done and get in before the wedding.
I've been doing everything myself and had been obviously very time consuming.

In order to make the house a priority, I need to be able to go over there after work to get some hours in there, after the office, which normally is my gym time. So gym time needs to be made up elsewhere.

At the moment I'm waking at 430am, slamming a shake with whey and cyclic dextrin and some blueberries with honey, heading straight to the gym and starting my training around 5am.

This is gonna take some getting used to, but we gotta do what we gotta do.



FitNotes Workout - Tuesday 2nd July 2024

** Rope Pullover **
- 72.5 lbs x 15 reps
- 72.5 lbs x 15 reps
- 72.5 lbs x 11 reps

** Single Arm Cable Pull-down **
- 60.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 8 reps

** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 5 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 8 reps

** Neutral Grip Plate Loaded Iso Row **
- 225.0 lbs x 10 reps
- 225.0 lbs x 10 reps
- 225.0 lbs x 9 reps

** Plate Loaded High Row **
- 135.0 lbs x 14 reps
- 135.0 lbs x 12 reps
- 135.0 lbs x 9 reps


Arms super set 1
** Single Arm Cable Pushdown **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 8 reps

** Seated Machine Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 10 reps
- 25.0 lbs x 10 reps


Didn't make it to arms super set 2 because I ran out of time and was gonna be late for work.

 

[BigTomJ]

Saturdays push day.

Still getting stronger, still getting bigger.
This has been a fantastic growth phase so far.

All working sets to failure

FitNotes Workout - Saturday 6th July 2024

** Seated Machine Fly **
- 160.0 lbs x 15 reps
- 160.0 lbs x 15 reps
Working
- 235.0 lbs x 15 reps
- 235.0 lbs x 12 reps
Backoff
- 220.0 lbs x 15 reps

** Plate Loaded Incline Press **
- 90.0 lbs x 8 reps
- 135.0 lbs x 6 reps
Working
- 180.0 lbs x 12 reps
- 180.0 lbs x 8 reps

** Lateral Dumbbell Raise **
- 45.0 lbs x 15 reps
- 45.0 lbs x 12 reps
- 45.0 lbs x 10 reps

** Rear Delt Machine Fly **
RiR2
- 205.0 lbs x 15 reps
RIR0 single rest pause
- 205.0 lbs x 15 reps
RIR0 single RP
- 205.0 lbs x 13 reps

** Seated Plate Loaded Shoulder Press **
Single rest pause
- 180.0 lbs x 11 reps
- 180.0 lbs x 9 reps

** Plate Loaded Bench Press Machine **
Stripper set/ double drop set
- 180.0 lbs x 12 reps
- 135.0 lbs x 7 reps
- 90.0 lbs x 8 reps

 

[laclark89]

Damn tom congrats on the new home and managaing a productive cycle while planning a wedding , ur a beast. Makes me feel unproductive lol.

I like working out in the evenings these days but I've had some of my best gains getting up at 4am and going to the gym before work just had to be in bed by 8 or 9pm.

Everytime i try and start a big project or side job or even when I gota work alot of ot and Saturdays to catch up at work my cycle or phase that I'm in suffers one way or another. Either diet, sleep or effort/energy aas helps but only so much.

I have also been wanting to build my own home something humble just 1 story 3 bed. I've been looking in the foot hills in my area for like a arce of land with septic and power already at the road. I've been building homes close to 20 years 100,000k homes to 30 million dollar mansion I can grab blue prints and go , I'll just have to pay a plumber a election and a roofer to do those things for me.

What are u building a spec home, custom or semi custom?

 

[BigTomJ]

Damn tom congrats on the new home and managaing a productive cycle while planning a wedding , ur a beast. Makes me feel unproductive lol.

I like working out in the evenings these days but I've had some of my best gains getting up at 4am and going to the gym before work just had to be in bed by 8 or 9pm.

Everytime i try and start a big project or side job or even when I gota work alot of ot and Saturdays to catch up at work my cycle or phase that I'm in suffers one way or another. Either diet, sleep or effort/energy aas helps but only so much.

I have also been wanting to build my own home something humble just 1 story 3 bed. I've been looking in the foot hills in my area for like a arce of land with septic and power already at the road. I've been building homes close to 20 years 100,000k homes to 30 million dollar mansion I can grab blue prints and go , I'll just have to pay a plumber a election and a roofer to do those things for me.

What are u building a spec home, custom or semi custom?

I bought the home in 2019 intending to do minor renovations (new drywall in the living room, redo kitchen and bathroom, new floors and carpets, paint) to make the property a bit nicer and up to date.
But once I gutted the living room, i saw there was no insulation anywhere in the home, there was abandoned (and still hot!) wire just buried inside the wall, leaking plumbing, broken ductwork, ect ect.
So it turned into a full gut, everything out. The previous owner was a not so handyman so there was a lot of real shit, afro engineered bullshit throughout the home, no headers over windows (one of which was a 3 panel 10' span of windows that was on the load baring front of the home, the window frames themselves were supporting that side of the house), floor plan and rooms that didnt make sense, the first step of the basement steps was in the middle of the hallway because he moved the basement steps at some point for no reason. Nightmare all around.

-So i ripped it down to just exterior walls and subfloor.
-Redid the entire floor plan
-put the basement stairs BACK under the second story stairs where they were originally and where they belonged (he removed the stairs and converted that space into a tiny closet)
-rebuilt the headers over all the windows
-added a main beam supporting the second floor (was a standard attic that was converted to a second story, supported by a load baring wall that previous owner removed to enlarge his living room)
-releveled the entire house, its a 1000sqft house that was 9 inches out of level across a 24ft span
-redid all the electric from scratch with a service upgrade
-replaced the original, cracked, cast iron main sewage line with PVC
-redid all the plumbing
-added a main water manifold and pex supplies throughout the house
-replaced the rotted sill plates on the foundation
-replaced about 60% of the rotten roof joists and replaced the roof
-added mini split HVAC throughout the home




It would have been easier if i bulldozed it down and started from scratch.

 

[SenorSuperdrol]

Congrats on finishing the house bro, you did an absolute ton of work on it, it sounds like.
I know swapping that sewage line was not a good time. Pex is for sure the way to go, even if you don’t get much freezing where you’re at.

 

[BigTomJ]

Congrats on finishing the house bro, you did an absolute ton of work on it, it sounds like.
I know swapping that sewage line was not a good time. Pex is for sure the way to go, even if you don’t get much freezing where you’re at.

Not done yet.
Drywall guys are in there this week, which is the only thing I havent done myself.
Then it's onto paint, kitchen, bathrooms, and floors

 

[MindlessWork]

Not done yet.
Drywall guys are in there this week, which is the only thing I havent done myself.
Then it's onto paint, kitchen, bathrooms, and floors

Wow damn yeah a house is a money (and time) pit. I owned several and they all were money pits!

Hope yours turns out well.

 

[BigTomJ]

money (and time) pit

bbingo

 

[BigTomJ]

Monday leg day 1
Hacks were supposed to be included as well at the end, but ran out of time.

FitNotes Workout - Monday 8th July 2024

** Seated Leg Curl Machine **
- 210.0 lbs x 10 reps
- 190.0 lbs x 12 reps
- 190.0 lbs x 9 reps

** Leg Extension Machine **
- 130.0 lbs x 20 reps
- 210.0 lbs x 15 reps
- 210.0 lbs x 15 reps
Top set, drop set
- 250.0 lbs x 12 reps
- 160.0 lbs x 16 reps

** Single Leg Press **
- 180.0 lbs x 5 reps
- 225.0 lbs x 12 reps
- 225.0 lbs x 9 reps

** Stiff-Legged Deadlift **
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 2 reps
- 405.0 lbs x 2 reps
Was hoping for 6-8, but low back was just to flared up from leg press
- 495.0 lbs x 3 reps

 

[BigTomJ]

Tuesday pull 1
Getting stronger in the seal row every week


FitNotes Workout - Tuesday 9th July 2024

** Rope Pullover **
- 72.5 lbs x 15 reps
- 72.5 lbs x 15 reps
- 72.5 lbs x 13 reps

** Single Arm Cable Pull-down **
- 50.0 lbs x 10 reps
- 50.0 lbs x 10 reps
- 50.0 lbs x 9 reps

** Seal Row **
- 45.0 lbs x 10 reps
- 135.0 lbs x 10 reps
- 225.0 lbs x 5 reps
- 315.0 lbs x 7 reps
- 225.0 lbs x 12 reps

** Neutral Grip Plate Loaded Iso Row **
- 100.0 lbs x 10 reps
- 100.0 lbs x 10 reps
- 100.0 lbs x 8 reps


Arms superset 1
** Single Arm Cable Pushdown **
- 40.0 lbs x 15 reps
- 40.0 lbs x 12 reps
- 40.0 lbs x 11 reps

** Iso Plate Loaded Preacher Curl **
- 35.0 lbs x 12 reps
- 35.0 lbs x 10 reps
- 35.0 lbs x 9 reps


Arms super set 2
** Barbell JM Press **
- 115.0 lbs x 15 reps

** Cable Curl **
- 55.0 lbs x 12 reps