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