BigTomJ's Training and Everything Log

[BigTomJ]

End of the week training dump.

Pull day
Tuesday, May 27, 2025 at 3:49pm

Felt strong this day, good pumps, good MMC.

Straight Arm Lat Pulldown (Cable)
Set 1: 87.5 lbs x 12
Set 2: 87.5 lbs x 11
Set 3: 87.5 lbs x 10

Seal Row
Set 1: 45 lbs x 5
Set 2: 135 lbs x 10
Set 3: 225 lbs x 11
Set 4: 225 lbs x 9

Iso-Lateral Row (Machine)
Set 1: 215 lbs x 12
Set 2: 180 lbs x 10

Pull Up (Assisted)
Set 1: 70 lbs x 10
Set 2: 70 lbs x 9
Set 3: 70 lbs x 7

Cable High Row
Set 1: 75 lbs x 16
Set 2: 75 lbs x 13
Set 3: 75 lbs x 9

@hevyapp

https://hevy.com/workout/vg6oTMQjKEL

Legs
Thursday, May 29, 2025 at 4:37pm

Solid workout, strength still isnt really where it should be, but taking the time to really focus on execution and engagement.

Hip Adduction (Machine)
Set 1: 200 lbs x 11
Set 2: 200 lbs x 11

Lying Leg Curl (Machine)
Set 1: 170 lbs x 10
Set 2: 170 lbs x 8

Leg Press (Machine)
Set 1: 225 lbs x 8
Set 2: 315 lbs x 8
Set 3: 315 lbs x 8

Leg Extension (Machine)
Set 1: 210 lbs x 12
Set 2: 250 lbs x 9
Set 3: 250 lbs x 8

Hack Squat (Machine)
Set 1: 135 lbs x 5
Set 2: 315 lbs x 5
Set 3: 495 lbs x 7

@hevyapp

https://hevy.com/workout/XWzWA6QjdkZ

Arms
Friday, May 30, 2025 at 2:28pm

This is such a casual training day, it almost feels weird having an arms only day, but this is what the coach wants.

Superset
Single Arm Triceps Pushdown (Cable)
Set 1: 40 lbs x 10
Set 2: 40 lbs x 8
Set 3: 40 lbs x 7
x
Preacher Curl (Machine)
Set 1: 35 lbs x 10
Set 2: 35 lbs x 10
Set 3: 35 lbs x 8

katana Extension
Set 1: 30 lbs x 14
Set 2: 30 lbs x 11
Set 3: 30 lbs x 11

superset
Bicep Curl (Cable)
Set 1: 60 lbs x 14
Set 2: 60 lbs x 10
x
Rope Cable Curl
Set 1: 60 lbs x 10
Set 2: 60 lbs x 9

Seated Dip Machine
Set 1: 315 lbs x 15
Set 2: 315 lbs x 13
Set 3: 315 lbs x 10

Reverse Curl (Cable)
Set 1: 50 lbs x 15
Set 2: 50 lbs x 12

@hevyapp

https://hevy.com/workout/5naueebKoF8

 

[BigTomJ]

Pretty okay push day.
Getting more reps or more weight each week.


Push day
Monday, Jun 02, 2025 at 4:37pm

Superset
Rear Delt Reverse Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 235 lbs x 11
X
Chest Fly (Machine)
Set 1: 220 lbs x 12
Set 2: 235 lbs x 12

Lateral Raise (Dumbbell)
Set 1: 45 lbs x 15
Set 2: 45 lbs x 12
Set 3: 45 lbs x 11

Incline Chest Press (Machine)
Set 1: 135 lbs x 6
Set 2: 225 lbs x 7
Set 3: 180 lbs x 8

Lateral Raise (Cable)
Set 1: 15 lbs x 15
Set 2: 20 lbs x 10
Set 3: 20 lbs x 7

Bench Press (Cable)
Set 1: 120 lbs x 12
Set 2: 120 lbs x 8
Set 3: 120 lbs x 7




@hevyapp

https://hevy.com/workout/nrQd2HL15mP

 

[BigTomJ]

Not much to say, we be pulling


Afternoon workout
Tuesday, Jun 03, 2025 at 4:35pm

Cable Pullover
Set 1: 72.5 lbs x 15
Set 2: 87.5 lbs x 11
Set 3: 57.5 lbs x 9

Seal Row
Set 1: 45 lbs x 5
Set 2: 135 lbs x 10
Set 3: 225 lbs x 9
Set 4: 225 lbs x 8

Iso-Lateral Row (Machine)
Set 1: 225 lbs x 8
Set 2: 225 lbs x 7

Lat Pulldown (Cable)
Set 1: 110 lbs x 8
Set 2: 80 lbs x 14
Set 3: 80 lbs x 10

Cable High Row
Set 1: 65 lbs x 12
Set 2: 75 lbs x 12
Set 3: 75 lbs x 12
Set 4: 75 lbs x 12

@hevyapp

https://hevy.com/workout/ZNFShnAYz20

 

[BigTomJ]

Since I'm off all the anabolics, and am not taking anything that will conflict with my current goals regarding fertility, I've decided to give L-carnitine a try to get whatever edge I can in this long health phase.

I also figured this would be a good time to learn how to homebrew so why not both at the same time.


My first homebrew
600mg/ml l carnitine

 

[laclark89]

Since I'm off all the anabolics, and am not taking anything that will conflict with my current goals regarding fertility, I've decided to give L-carnitine a try to get whatever edge I can in this long health phase.

I also figured this would be a good time to learn how to homebrew so why not both at the same time.


My first homebrew
600mg/ml l carnitine
View attachment 332695

I was meaning to ask. I dont recall you ever mentioning gh, mabe in the past you were on a low to moderate dose? Your still strong and look like a specimen, are you using a little to maintain some size and strength?

I haven’t looked into it but i dont think it would impact fertility? I know alot if guys still use it when going off cycle or on a cruise.

 

[BigTomJ]

I was meaning to ask. I dont recall you ever mentioning gh, mabe in the past you were on a low to moderate dose? Your still strong and look like a specimen, are you using a little to maintain some size and strength?

I haven’t looked into it but i dont think it would impact fertility? I know alot if guys still use it when going off cycle or on a cruise.

I have had GH in for the portion of this health phase at 4ius. but my A1C and fasted BG were starting to creep up a bit, so we dropped it back in sept/oct to give my body a break and really get insulin sensitivity back.

We figured if im stuck in this long health phase, i might as well get everything perfect so im primed for a good rebound when its time to scale things back up

 

[laclark89]

Smart man

 

[laclark89]

Hey tom, I know u don’t have a labor intensive job these days, but do u have any experience training with or training someone pushing 40 that still has a labor intensive job? I know we have talked some what about it before.

I have heard and watched you tube videos they say 5x5 because you can recover 4 days, but honestly ive tryed and i dont like or hold up well doing anything under 8 reps or so.
Also with work commute and meal prep family recovery ect i only have time for 3-4 days a week to train these days. Do you have a routine/split you can recommend for someone in my shoes?

Im currently just messing around getting back on track and back on cycle. legs shoulders, back chest and bi tri, 10-12 reps 3 days a week.

Anyone els can feel fee to chime in.

 

[BigTomJ]

Hey tom, I know u don’t have a labor intensive job these days, but do u have any experience training with or training someone pushing 40 that still has a labor intensive job? I know we have talked some what about it before.

I don't work a labor intensive job at all any more, I've been firmly planted at a desk for a couple years now.
But yes I have a client who's 37 in the pipe fitter union, and one of my old training partners was in his early/mid 30s running a landscaping company at the time.

I have heard and watched you tube videos they say 5x5 because you can recover 4 days, but honestly ive tryed and i dont like or hold up well doing anything under 8 reps or so.
Also with work commute and meal prep family recovery ect i only have time for 3-4 days a week to train these days. Do you have a routine/split you can recommend for someone in my shoes?

I'm almost tempted to suggest full body MWF.
I've used that in the past when I was cutting back volume on a health/recovery phase and really enjoyed it.

Or an ULUL split.
8-12 sets per muscle group in any case

Im currently just messing around getting back on track and back on cycle. legs shoulders, back chest and bi tri, 10-12 reps 3 days a week.

Anyone els can feel fee to chime in.

I guess it depends on what your goals are.
General health, getting shredded, building up some muscle, competition, strength.

I think at the point that you're nearing 40 with wife and kids and work, whatever training you do should be the type of training you enjoy, even if it may be a bit suboptimal

 

[laclark89]

I wana keep this post going, toms guided
Me and its been super helpful. I didn’t wana reply until i tryed it all and was ready to go all in.

I tried a cycle briefly but bailed because i knew i had no business untill i was fully locked in diet,training, ect, but I finally got my self back and am ready to get serious.

I did start full body eod , then upper lower.

 

[BigTomJ]

I wana keep this post going, toms guided
Me and its been super helpful. I didn’t wana reply until i tryed it all and was ready to go all in.

I tried a cycle briefly but bailed because i knew i had no business untill i was fully locked in diet,training, ect, but I finally got my self back and am ready to get serious.

I did start full body eod , then upper lower.

I'll take the time to make an update here sometime this week when I get some time
Love you guys

 

[Liter O' Test]

how close to failure do you go with all that volume?
i know it can be hard to quantify

 

[BigTomJ]

Alright meso, Long time no talk.
Boy have i neglected this log.

This has been a very busy year with not much to write home about bodybuilding, PED, or training wise.

SO heres a little timeline for events.

I got married in September 2024


We are both over 30 and knew we wanted to have kids as soon as possible, so before the wedding i finished my cycle at the end of july and cleaned out completely, not even trt, and ran a full fertility protocol from that point until we conceived (that probably deserves its own post, but TLDR 50mg clomid ED, 2000iu HCG EOD, 75iu HMG EOD. Yes it was expensive)

My levels were shit and relying entirely on clomid and HCG to maintain my testosterone levels was not a fun time, i dont recommend it, but we do what we gotta do for family.

Thanks to the generosity of our friends and family's wedding gifts we were able to take a 16 day long honeymoon in thailand, which is now our favorite place on the planet and we will be returning every opportunity we have. Highly recommended if any of you have never been.

In June, I started my next side business @Exceed Enhancement . A specialized injectable amino and peptide product company that ended up taking a huge amount of my time and attention.

Up to this point I was still eat, training, and living like a bodybuilder, fighting tooth and nail to hold onto whatever size i could. I dropped from around 260 to about 235 during this time, but took advantage of the time off to address some insulin sensitivity and digestive issues that had begun accumulating after years of pushing so hard.
However, in July I had an accident that turned this plans upsidedown.

Spoiler: Blood warning

I broke one of me beakers and just got super unlucky and sliced the full length of my little finger and around, severing BOTH flexor tendons and all the muscle, nerves, and tissue down to the bone. The entire side of my finger was filleted.
This required extensive surgery and they were only able to repair one of the tendons, so i will never have full function again, but will be able to bend it fully in time.
Post surgery this required 3 months of in person PT 4 times a week and absolutely no training.
They warned me against even training my noninjured side or legs because just bracing and accidentally clenching my hand could rupture the delicate repair they made.

I had to wear this bullshit brace to prevent my from clenching or extending my wrist and putting tension on the repaired tendon.


This time not being able to train took all the wind out of my sails and I completely stopped the bodybuilding lifestyle entirely.
shrinking me down to around 213lbs at my lowest.

Fortunately i was cleared to get the brace off just in time for my wife and I to go away for our 1 year anniversary.
At this point we had not been drinking, and revolving our entire lives and plans around getting pregnant, and this vacation was a time where we were just spent with the process and decided to cut loose, sit on the beach and drink and relax without our sole focus being conceiving.
The first day we got there, the wife wasnt feeling well, so we stopped at a drug store and grabbed a test, just to be sure before we got trashed and sunburnt on the beach.

well....

The world can be ironic, the absolute second we stopped trying and we get it.
Baby LittleTomJ due May 2026

From there on, after a few months to be sure that the pregnancy was viable (wife has had miscarriage in the past and we were working very closely with a fertility clinic at the time) I got back on trt and started feeling like myself again, and was cleared to start training again just before.

From then to now its just been a slow grind back to where i was, Slaving away at my day job, my coaching clients, and running my company.

Today im back to almost 250, training is as good as its ever been and strength is like i never stopped training.
Muscle memory is one hell of a thing.

Im hoping to be able to compete after the baby is here and weve gotten out of the newborn phase, so conservatively im looking at a 2027 show date.

Im gonna try and get back into posting at least some meaningful updates.
I probably wont keep a daily training log like i have in the past just because i simply dont have the time anymore, but ive missed being involved in the community so Ill try to give some weekly updates and milestone updates.


Missed you guys, happy to be back
-Tom

 

[Trainedbytylerlofthouse19]

Great to have you back bro.. And bringing even greater news of a child.. I'm upping my Test that almost had me in tears mate haha..

Hope the hand is doing better and nice to see you back upto the size I remember.. I know that feeling myself when you can't train and everything else stops too.. So hats off to you for pulling back out smashing it again..

 

[BigTomJ]

Great to have you back bro.. And bringing even greater news of a child.. I'm upping my Test that almost had me in tears mate haha..

Hope the hand is doing better and nice to see you back upto the size I remember.. I know that feeling myself when you can't train and everything else stops too.. So hats off to you for pulling back out smashing it again..

Shooting for 265 and not fat before bring this push to a close

 

[eery]

Welcome back brother, good to see you back and that you are doing well.

Congratulations on everything, thats a lot of achievements!

 

[MindlessWork]

Welcome back and here's to a great journey. Congrats on your marriage and the child that's on the way. Sorry to hear about your hand and I've seen worse than that so at least you didn't lose the finger.