Tom Does Work

full-strength:

you leave a weaker version of yourself behind. it’s a lifestyle so train like there’s no finish line.

Muhammed Ali

(Source: thespartanwarrior)

Hurt my lower back from the last workout that I posted about. Getting some referred pain, so I think it might be inflammation pressing on a nerve. Right now, I’m resting up until it goes away, and then I’ll get back into the swing of things. I think I tried to get back into it too hard, too fast so I’ll probably switch over to a bodyweight program for a little while and try to make everything solid before getting back to weights. 

killfatme:

Your choice. The time commitment is the same. The results are very different.

Muhammad Ali (via theamateurninja)

He’ll always be my favorite boxer.

(via killfatme)

(via killfatme)

Weighed in at 175 lbs today after the first workout followed by a 2 days workout rest. It’s probably all water, so I’m hoping for hitting 173 at the end of this week but I’ll probably end up at 174 because I’m going out twice this weekend with korean BBQ also planned for saturday. I was going to try to do an ESE style fast for today, but I broke and ended up eating a meal at 3:00. I kept the meal within loose guidelines of my current diet. I figure that I’ll start introducing these little changes as fat loss slows down so that I don’t stall partway - sprints & 24 hour fasts mainly.

I need to do a walking session tomorrow because I skipped yesterday’s, and 2 sessions on sunday to hit the minimum of four sessions this week. Also tomorrow, I want to do the 4x10 burpees w/ 30s rest that I didnt get today, the 3 min arms & 6 min abs from Workout C, and some face pulls because I noticed my posture is starting to breakdown again from dentistry.

Did Workout B of TT meatheads 3 today. It’s been a while since I’ve done higher reps like that, so I’m definitely feeling it now. I’m trying different things to reduce DOMS because I got a some tightness in my right glute and lower back - contrast showers and some PWO coconut juice for electrolytes for now. I’m not feeling very hungry because the workout got me a little nauseous, so I’ll just make a shake with whey and strawberries for some PWO cals.

• Barbell Squat:
  • 185 lb x 12 reps (+77 pts)
  • 195 lb x 12 reps (+81 pts)
  • 205 lb x 12 reps (+86 pts)
  • Definitely feeling this workout - it’s been a while since I’ve done higher reps.
• Ab Wheel (kneeling):
  • 6 reps (+10 pts)
  • 10 reps (+18 pts)
  • 10 reps (+18 pts)
  • 10 reps (+18 pts)
• Romanian Deadlift:
  • 140 lb x 12 reps (+61 pts)
  • 140 lb x 12 reps (+61 pts)
  • 140 lb x 12 reps (+61 pts)
• Stability Ball Jack Knife Sit-Up:
  • 12 reps (+14 pts)
  • 12 reps (+14 pts)
  • 12 reps (+14 pts)
• Barbell Lunges:
  • 50 lb x 8 reps (+11 pts)
  • 50 lb x 8 reps (+11 pts)
  • 50 lb x 8 reps (+11 pts)
  • Had to take an extra minute of rest b/w these sets.
• Side Plank:
  • 30 sec (+21 pts)
  • 30 sec (+21 pts)
  • 30 sec (+21 pts)

Unknown  (via thefameofhealth)

5 more days…

Seriously back in the gym after about a month. I’m entering the 12th transformation contest for turbulence training as motivation to get my routine going again. After my month off (boards/vacation), I’m up about 10-15 lbs and weaker in the gym. I expect ~3-5 lbs to come off this week from water and hopefully I can get my lifts back where they were. I started with my favorite routine TT meatheads 3. All the lifts are about 5-10lbs lighter per set compared to the last time that i finished this routine.

• Incline Dumbbell Bench Press:
  • 85 lb x 6 reps (+64 pts)
  • 90 lb x 6 reps (+68 pts)
  • 85 lb x 6 reps (+64 pts)
  • Damn. I am a lot weaker after that month off.
• 1-Arm Dumbbell Row:
  • 65 lb x 6 reps (+29 pts)
  • 65 lb x 6 reps (+29 pts)
  • 65 lb x 6 reps (+29 pts)
• Pull-Up:
  • 7 reps (+43 pts)
  • 5 reps (+27 pts)
  • 3 reps (+14 pts)
• Dips - Triceps Version:
  • 9 reps (+36 pts)
  • 7 reps (+26 pts)
  • 6 reps (+22 pts)
• Lying Barbell Triceps Extension (“Skullcrusher”):
  • 60 lb x 8 reps (+7 pts)
  • 60 lb x 8 reps (+7 pts)
  • 60 lb x 8 reps (+7 pts)
• Barbell Curl:
  • 50 lb x 10 reps (+10 pts)
  • 40 lb x 10 reps (+8 pts)
  • 40 lb x 10 reps (+8 pts)
  BW intervals - 4x10 vertical jumps