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