Leg Press @ 9 plates (side) x 16
Front Squat @ 210 x 20
Inc. DB Curl @ 55 x 7, 4, 4
Barbell Curl w/ Fat Gripz @ 45 x 40
Stiff Deadlift @ 275 x 13
Hammer Curl Bar @ 110 x 13
Toe Raise Leg Press @ 3 plates (side) with 20 second negative x 10
This was the last workout of the current blast, and the front squat was a decent PR for me. Will be taking the next 7-10 days off to heal, make sure nutrition is in order, and focus on other things.
thomas Thomas' Workout
Inc. DB Press @ 100 x 9, 4, 2
Inc. Fly @ 60 x 21
Bent BB Row @ 255 x 8, 145 (snatch grip) x 15
Seated Military Press @ 155 x 7, 4, 2
Rev. Grip Pulldowns @ 230 x 13, 4, 3
Dips @ 35 x 21, 10, 6
thomas Thomas' Workout
Flat DB Bench @ 100 x 10, 5, 3
One Arm DB Row (with straps) @ 125 x 25
Smith Military Press @ 55 (side) x 11, 5, 4
Close Grip Pull ups @ 35 x 10, 5, 3
Close Grip Bench Lockouts @ 315 x 5
thomas Thomas' Workout
Back Squat @ 295 x 9, 245 x 22
Barbell Curl @ 125 x 11, 6, 5
Seated Leg Curl @ 110 x 20, 13, 10
Hammer Curl with Fat Gripz @ 45 x 10
thomas Thomas' Workout
Incline Bench @ 225 x 7, 4, 3
Seated DB Press @ 75 x 10, 5, 3
Wide Grip Pull-ups @ 45 x 8, 3, 3
Close Grip Bench w/ Fat Gripz @ 225 x 7, 5, 4
thomas Thomas' Workout
Leg Press @ 810 x 13
Front Squat @ 205 x 10, 10
Inc. DB Curl @ 50 x 11, 5, 4
Hammer Curl Bar @ 110 x 12
Seated Donkey Calf Raise @ 270 x 5 x 10
Seated Calf Raise @ 90 x 3 x 10
Was having a great day until the front squats. My standing vertical has gotten better than ever, and I touched some rafters and shit at Gold’s that I’ve never been able to reach before. Leg Press was hard, but felt okay. On rep seven of the front squats (supposed to be 20-rep set) I felt something go around the base of my right lumbar. I was going faster than ever on these, and relaxed a bit at the base, and that’s when I felt the pain. Couldn’t do the requisite hamstring work as a result, but arm work was decent.
Got www.fatgripz.com in the mail today. Looking forward to trying these out.
thomas Thomas' Workout
Inc. DB Bench @ 100 x 9, 4, 3
Inc. Fly @ 60 x 16
Bent Row From Floor @ 245 x 10, Bent Row with snatch grip @ 135 x 16
Seated Military Press @ 145 x 10, 5, 2
Rev. Grip Pulldowns @ 230 x 12, 5, 4
Dips @ 25 x 25, 13, 10
thomas Thomas' Workout
100 Tire Flips
100 Sledge Hammer Swings (each side)
12:41
I was hoping to do all of this in 15:00, so I was happy with my time. Next milestone, 10:00. Maybe when I turn 32.
thomas Thomas' Workout
Front Squat @ 255 x 6
Reverse Lunge @ 170 x 25 (side)
DB Curl @ 60 x 11, 6, 4
Smith G/H Raise @ body X 15, 10, 6
Barbell holds @ 95 wrapped w/ towel x 2 x 10 seconds
Good to be back. Got a chunk taken out of my arm last week that required stitches and kept me from training. Lunges were a surprise. The barbell holds were brutal–my grip is extremely weak.
thomas Thomas' Workout
Inc. Bench @ 215 x 10, 4, 4
Sumo Deadlift @ 365 x 6, 325 x 12
Seated DB Military @ 70 x 10, 6, 3
Wide Grip Chins @ 45 x 6, 3, 2
Close Grip Bench @ 225 x 8, 5, 3
thomas Thomas' Workout