TomJ's Everything Log - 2024 Offseason

[TomJ]

How's it going PM.

Monday is probably the most hectic day of the week for me. Check ins at 5:30, cardio, work, grocery shopping, and to top it all off the first leg day of the week.

What a great day, so when better to start a new log.

Currently sitting at 253lbs, training 5 days a week.

M: legs 1
T: pull 1 / arms
W: rest
Th: legs 2
F: pull 2
S: push / arms.


Currently food is at;
High Training days
P: 320
C: 650
F: 60

Low training day
P: 340
C: 470
F: 80

Rest day
P: 310
C: 305
F: 77


Attached photos are today's checkin photos.
Tonight's leg day log to follow.

 

[TomJ]

Lots of running around today for work, and late getting to the gym.

Time restrictions means I had to cut some sets/movements out of this session, normally today's training would include SLDL and an additional backoff set on hack.


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
Immediate drop set
- 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 **
Been dealing with nagging low back discomfort. So this week was experimentation with drastically reduced load and emphasized slow controlled negative with a pause in the hole to try and encourage better quad engagement
- 135.0 lbs x 10 reps
- 315.0 lbs x 5 reps
- 495.0 lbs x 12 reps
- 495.0 lbs x 7 reps

 

[TomJ]

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 superset
** 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

 

[TomJ]

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

 

[TomJ]

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

 

[TomJ]

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

 

[davetheanimal]

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

Love me some Meadows Rows!

 

[TomJ]

Love me some Meadows Rows!

RIP to the legend

 

[TomJ]

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.

 

[TomJ]

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

 

[TomJ]

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

 

[TomJ]

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

 

[TomJ]

Little behind with the log so here's catching up last few days.

Thursday, Jul 11, 2024 at 5:23pm

Lying Leg Curl (Machine)
"Last set is 15>bottom partials to failure"
Set 1: 70 lbs x 20 @ 6 rpe
Set 2: 180 lbs x 12 @ 9.5 rpe
Set 3: 180 lbs x 10 @ 10 rpe
Set 4: 130 lbs x 15 @ 8.5 rpe
Set 5: 130 lbs x 10 @ 10 rpe

Hip Adduction (Machine)
Set 1: 200 lbs x 12 @ 9 rpe
Set 2: 200 lbs x 11 @ 9.5 rpe

Seated Leg Curl (Machine)
Set 1: 210 lbs x 13 @ 10 rpe
Set 2: 210 lbs x 10 @ 10 rpe

Leg Extension (Machine)
Set 1: 130 lbs x 20 @ 6 rpe
Set 2: 210 lbs x 12 @ 8 rpe
Set 3: 210 lbs x 12 @ 8.5 rpe
Set 4: 210 lbs x 11 @ 9.5 rpe
Set 5: 210 lbs x 10 @ 9.5 rpe
Set 6: 210 lbs x 9 @ 10 rpe
Set 7: 210 lbs x 9 @ 10 rpe
Set 8: 210 lbs x 8 @ 10 rpe

Bulgarian Split Squat
Set 1: 135 lbs x 12 @ 9.5 rpe
Tweaked adductor after set 1

Pendulum Squat (Machine)
Set 1: 315 lbs x 10 @ 10 rpe
called it early, adductor not right

@hevyapp

https://hevy.com/workout/dC7nqqhSoBB

Friday, Jul 12, 2024 at 6:02pm

Single Arm Lat Pulldown
Set 1: 60 lbs x 10 @ 8.5 rpe
Set 2: 60 lbs x 10 @ 9 rpe
Set 3: 60 lbs x 8 @ 9.5 rpe

Bent Over Row (Barbell)
Set 1: 135 lbs x 10 @ 6 rpe
Set 2: 225 lbs x 5 @ 6 rpe
Set 3: 315 lbs x 10 @ 9.5 rpe
Set 4: 228 lbs x 14 @ 10 rpe

Plate Loaded Isolateral Row
Set 1: 180 lbs x 15 @ 10 rpe
Set 2: 180 lbs x 10 @ 9.5 rpe
Set 3: 180 lbs x 9 @ 10 rpe

Lat Pulldown (Cable)
Set 1: 110 lbs x 11 @ 9.5 rpe
Set 2: 100 lbs x 10 @ 9.5 rpe
Set 3: 100 lbs x 9 @ 10 rpe

Meadows Rows (Barbell)
Set 1: 90 lbs x 10 @ 8.5 rpe
Set 2: 90 lbs x 9 @ 10 rpe

Iso-Lateral High Row (Machine)
Set 1: 135 lbs x 12 @ 9.5 rpe
Set 2: 135 lbs x 9 @ 10 rpe
Set 3: 135 lbs x 8 @ 10 rpe

@hevyapp

https://hevy.com/workout/AdrsmGsOTCx

Saturday, Jul 13, 2024 at 5:34pm

Chest Fly (Machine)
Set 1: 160 lbs x 15 @ 6 rpe
Set 2: 160 lbs x 15 @ 6 rpe
Set 3: 220 lbs x 12 @ 7 rpe
Set 4: 235 lbs x 12 @ 9.5 rpe
Set 5: 220 lbs x 15 @ 9.5 rpe

Incline Chest Press (Machine)
Set 1: 45 lbs x 5
Set 2: 90 lbs x 5
Set 3: 135 lbs x 3
Set 4: 180 lbs x 3
Set 5: 225 lbs x 8 @ 9.5 rpe
Set 6: 180 lbs x 11 @ 10 rpe

Lateral Raise (Dumbbell)
Set 1: 45 lbs x 17 @ 9 rpe
Set 2: 45 lbs x 14 @ 9.5 rpe
Set 3: 45 lbs x 11 @ 10 rpe

Rear Delt Reverse Fly (Machine)
Set 1: 205 lbs x 15 @ 8 rpe
Set 2: 205 lbs x 15 @ 9.5 rpe
Set 3: 205 lbs x 13 @ 10 rpe

Shoulder Press (Machine Plates)
Set 1: 180 lbs x 13 @ 10 rpe
Set 2: 180 lbs x 8 @ 10 rpe

Iso-Lateral Chest Press (Machine)
30 rests
Set 1: 135 lbs x 12
Set 2: 135 lbs x 11
Set 3: 135 lbs x 8
Set 4: 135 lbs x 11
Set 5: 135 lbs x 8
Set 6: 135 lbs x 7

Superset 1
Single Arm Triceps Pushdown (Cable)
Set 1: 35 lbs x 12 @ 8.5 rpe
Set 2: 35 lbs x 12
Set 3: 35 lbs x 12

Preacher Curl (Machine)
Set 1: 35 lbs x 12 @ 9 rpe
Set 2: 35 lbs x 11
Set 3: 35 lbs x 11

Superset 2
Seated Dip Machine
Set 1: 315 lbs x 12 @ 8 rpe
Set 2: 405 lbs x 9 @ 10 rpe
Set 3: 405 lbs x 7 @ 10 rpe

Single Arm Curl (Cable)
Set 1: 35 lbs x 10 @ 10 rpe
Set 2: 30 lbs x 12 @ 9 rpe
Set 3: 30 lbs x 10 @ 9.5 rpe

@hevyapp

https://hevy.com/workout/fVFnBmA6gon

 

[TomJ]

255 this morning.
Still keeping it lean. By far the best off season push yet.

 

[TomJ]

Leg day.
Was supposed to finish with hack squats after stiffys, but low back was just way to aggravated to consider it.
Likely need to pursue a programming rework for this training day, because the 3 big movers back to back to back is just a lot neurologically and on my low back

Evening workout
Monday, Jul 15, 2024 at 5:44pm

Seated Leg Curl (Machine)
Set 1: 210 lbs x 13 @ 10 rpe
Set 2: 190 lbs x 12 @ 9.5 rpe
Set 3: 190 lbs x 11 @ 10 rpe

Leg Extension (Machine)
Set 1: 130 lbs x 15
Set 2: 210 lbs x 12 @ 7 rpe
Set 3: 210 lbs x 12
Set 4: 250 lbs x 12 @ 10 rpe
Set 5: 130 lbs x 14 @ 10 rpe

Single Leg Press (Machine)
Set 1: 90 lbs x 5
Set 2: 180 lbs x 5
Set 3: 225 lbs x 15 @ 10 rpe
Set 4: 225 lbs x 10 @ 9.5 rpe

Straight Leg Deadlift
Set 1: 135 lbs x 5
Set 2: 225 lbs x 5
Set 3: 315 lbs x 5
Set 4: 405 lbs x 9 @ 10 rpe

@hevyapp

https://hevy.com/workout/EiaItXsM0xs

 

[TomJ]

Pull ray
Loving seal row more and more each week.

Evening workout
Tuesday, Jul 16, 2024 at 6:03pm

Cable Pullover
Set 1: 72.5 lbs x 15 @ 8 rpe
Set 2: 72.5 lbs x 12 @ 9 rpe
Set 3: 72.5 lbs x 12 @ 9.5 rpe

Single Arm Lat Pulldown
"Supinated grip"
Set 1: 195 lbs x 15 @ 9.5 rpe
Set 2: 195 lbs x 12 @ 10 rpe
Set 3: 195 lbs x 10 @ 10 rpe

Seal Row
Set 1: 135 lbs x 5
Set 2: 225 lbs x 5
Set 3: 315 lbs x 7 @ 10 rpe
Set 4: 225 lbs x 12 @ 10 rpe

Plate Loaded Isolateral Row
"Neutral grip"
Set 1: 225 lbs x 15 @ 9.5 rpe
Set 2: 225 lbs x 12 @ 8.5 rpe
Set 3: 225 lbs x 12 @ 9.5 rpe

Iso-Lateral High Row (Machine)
Set 1: 135 lbs x 12 @ 9 rpe
Set 2: 135 lbs x 10 @ 9.5 rpe
Set 3: 135 lbs x 9 @ 10 rpe

Superset 1
Single Arm Triceps Pushdown (Cable)
Set 1: 35 lbs x 15 @ 10 rpe
Set 2: 35 lbs x 12 @ 10 rpe
Set 3: 35 lbs x 10 @ 10 rpe

Preacher Curl (Machine)
Set 1: 35 lbs x 11 @ 9.5 rpe
Set 2: 35 lbs x 10 @ 10 rpe
Set 3: 35 lbs x 8 @ 10 rpe

Superset 2
JM Press (Barbell)
Set 1: 115 lbs x 20 @ 10 rpe
Set 2: 115 lbs x 14 @ 10 rpe

Bicep Curl (Cable)
Set 1: 50 lbs x 11 @ 10 rpe
Set 2: 50 lbs x 9 @ 10 rpe

@hevyapp

https://hevy.com/workout/7VHCCCzgark

 

[TomJ]

 

[TomJ]

Short and sweet morning leg day.

I tweaked my adductor/groin or something with the interior side of my glute ham tie in a week or two ago that has taken away a lot of stability and limited what my leg days could be.

Lately my knees have been screaming. Even doing baby weight warmups on extension I'm stopping the set long before my quads are actually warmed up or engaged just because I can't tolerate the pain.

With these two points I'm probably going to deload pretty hard on my leg days next week.

Cut several movements from this session due to adductor (bulgarians and seated leg curl) and lowered relative load to focus on form and contraction to give my knees a break.

Morning workout
Thursday, Jul 25, 2024 at 5:42am

Lying Leg Curl (Machine)
Set 1: 70 lbs x 20
Set 2: 185 lbs x 12 @ 9 rpe
Set 3: 185 lbs x 11 @ 10 rpe
Set 4: 135 lbs x 15
Set 5: 135 lbs x 10

Leg Extension (Machine)
Set 1: 90 lbs x 15
Set 2: 210 lbs x 12 @ 9 rpe
Set 3: 210 lbs x 12 @ 9 rpe
Set 4: 210 lbs x 12 @ 9.5 rpe
Set 5: 210 lbs x 12 @ 10 rpe
Set 6: 210 lbs x 11 @ 10 rpe
Set 7: 210 lbs x 10 @ 10 rpe
Set 8: 210 lbs x 11 @ 10 rpe

Pendulum Squat (Machine)
Set 1: 135 lbs x 5
Set 2: 225 lbs x 10 @ 9 rpe
Set 3: 225 lbs x 10 @ 10 rpe

@hevyapp

https://hevy.com/workout/11971c31-1f4a-47df-858a-b65952ac9d03

 

[TomJ]

Adductor is feeling good, deload has knees and joints feeling good, back full steam with the training feeling renewed.


Morning workout
Monday, Aug 12, 2024 at 5:51am

Seated Leg Curl (Machine)
Set 1: 190 lbs x 12
Set 2: 190 lbs x 12
Set 3: 190 lbs x 12

Leg Extension (Machine)
Set 1: 90 lbs x 20
Set 2: 210 lbs x 15
Set 3: 210 lbs x 15
Set 4: 230 lbs x 12
Immedita dropset
Set 5: 130 lbs x 15

Single Leg Press (Machine)
Set 1: 225 lbs x 10 @ 9.5 rpe
Set 2: 225 lbs x 8 @ 10 rpe

Straight Leg Deadlift
Set 1: 135 lbs x 5
Set 2: 225 lbs x 5
Set 3: 315 lbs x 5
Set 4: 405 lbs x 8 @ 10 rpe

Hack Squat
Set 1: 135 lbs x 10
Set 2: 315 lbs x 5
Set 3: 495 lbs x 9 @ 10 rpe

@hevyapp

https://hevy.com/workout/W7fC4iaR2Cb

 

[TomJ]

Monday check ins.

256.8 fasted after a few missed meals over the weekend. We are very close to the finish line and being able to move into our house, so work over there has taken priority over meals and training on the weekends.