T-man's plan

3/21/2013
232.3lb
2308 cal - 89F/181C/216P

Rows
warmups
110 x 5
130 x 3
150 x 1
170 x 1
190 x 1
150 x 5,5,5

Barbell Shrugs
warmups
160 x 9
210 x 5
252.5 x 3,3,3,3,3

Pullups
56.5lb assist x 5,5,5
 
3/25/2013
232.9lb
2297 cals - 65F/241C/201P

Incline Bench Press
warmups
70 x 9
90 x 7
140 x 3
160 x 1
180 x 1
200 x 1
220 x 1
235 x 1
195 x 3,3,3,3,3

Smith Machine Seated Overhead Press
warmups
70 x 5
90 x 3
125 x 3,3,3,3,2+1+1

Chins
54.5lb assist x 5,5,5

Based on lack of fat loss this month, daily calories will be reduced to 2000.
 
3/26/2013
234lb
2010 cals - 63F/176C/194P

Barbell Shrugs
warmups
160 x 9
210 x 5
255 x 3,3,3,3,3

Pullups
54.5lb assist x 5,5,5

Rows
warmups
110 x 5
130 x 3
150 x 1
170 x 1
190 x 1
155 x 5,5,5
 
3/27/2013
231.8lb
2017 cals - 55F/137C/195P


Incline Bench Press
warmups
70 x 9
90 x 7
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
230 x 1
197.5 x 3,3,3,2,2,2

Smith Machine Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
140 x 1
125 x 3,3,2,2,2,2,2

Chins
52.5lb assist x 5,5,5
 
Last edited:
4/1/2013
233lb
2046 cals - 48F/191C/222P

goal for April is to drop 5lb of fat, so reducing cals by 300

Incline Bench Press
had to do warmups on the chest press machine again
110 x 9
130 x 3
150 x 1
170 x 1
190 x 1
210 x 1
230 x 1
250 x 1
270 x 1
290 x 1
failed to lock out right side on 305 x 1
197.5 x 3,3,3,3,2,2

Smith Machine Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
140 x 1
125 x 3,3,3,3,2,2

Chins
50lb assist x 5,5,5 (progressing nicely with these)
 
4/2/2013
232.7lb
2051 cals - 49F/193C/216P

Barbell Shrugs
warmups
90 x 9
160 x 9
210 x 3
257.5 x 3,3,3,3,3

Seated Rows
warmups
110 x 5
130 x 3
150 x 1
170 x 1
190 x 1
160 x 5,5,5

Pullups
52.5lb assist X 5,5,5
 
Nice to see the rows coming along. I wouldn't hate to see you pushing the envelope on those, maybe moving to triples and bumping the weight up every other workout. Given your other strength levels and pics to date, I'm confident that's far below your capability.
 
Thanks, AA. Upping the weight 5lb each workout with the rows, but I started too low since it had been awhile doing them. The single at 190 is 1RM and any more weight will cause form breakdown. I'll be moving to 3s with them soon.
 
4/4/2013
232 lb
2052 cals - 68F/201C/173P

Incline Bench Press
warmups
70 x 9
90 x 7
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
240 fail
197.5 x 2+1,2+1,3,2,2,2

Felt really weak

Smith Machine Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
140 x 1
125 x 3,3,2+1,3,3

Chins
48lb assist x 5,5,5
 
4/5/2013
232lb
2047 cals - 49F/219C/198P

Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
260 x 3,3,3,3,4

Seated Machine Rows
warmups
110 x 5
130 x 3
150 x 1
170 x 1
190 x 1
165 x 5,5,5

Pullups
50lb assist x 5,4,4,3
 
4/8/2013
232.3 lb
2015 cals - 55F/179C/207P

Incline Bench Press
warmups
70 x 9
90 x 7
140 x 1
160 x 1
180 x
200 x 1
220 x 1
197.5 x 3,3,3,3,2+1

Smith Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
140 x 1
125 x 3,3,3,3,3

Chins
46lb assist x 5,5,5
 
4/10/2013
231.8 lb
2052 cals - 58F/201C/194P

Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
262.5 x 5,4,4,4

Seated Machine Rows
warmups
110 x 5
130 x 3
150 x 1
170 x 1
190 x 1
170 x 2
150 x 1
170 x 8,6,5

Pullups
48lb assist x 4,4,4,4
 
4/11/2013
231.3 lb
2032 cals - 61F/196C/187P

Incline Bench Press
warmups
70 x 9
90 x 7
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
240 x 1 - haven't gotten this in a looong time.
200 x 3,3,3,3,3

Smith Machine Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
142.5 x 1
127.5 x 4,4,3,3,3

Chins
44lb assist x 8,6,4

Felt really strong today. I think it could have been a combination of an extra day of recovery and my meal timing: protein drink in the am, small meals at 11am, 1pm, 3:30pm, another protein drink in the afternoon & workout at 5. Nothing special about the macros. Will have to investigate this further.
 
Last edited:
4/12/2013
231.3 lb
2027 cals - 61F/176C/209P

Smith Barbell Shrugs
warmups
90 x 9
160 x 7
265 x 5,4,3,3

Seated Machine Rows
warmups
110 x 9
130 x 5
150 x 1
170 x 1
190 x 1
200 x 1
175 x 6,5,5

Pullups
44lb assist x 4,4,3,3+2
 
Last edited:
4/15/2013
230.8 lb
2049 cals - 66F/194C/184P

Incline Bench Press
warmups
70 x 9
90 x 7
140 x 1
160 x 1
180 x 1
200 x 1
220 x 1
242.5 x 1
202.5 x 3,3,3,3,3

Smith Machine Seated Overhead Press
warmups
70 x 7
90 x 1
110 x 1
130 x 1
145 x 1
127.5 x 4,3,3,2,3

Chins
41.5lb assist x 7,6,4
 
Last edited:
4/16/2013
231.7 lb
2048 cals - 69F/195C/179P

Smith Barbell Shrugs
warmups
90 x 9
160 x 7
210 x 3
267.5 x 4,3,3,3,3

Seated Machine Rows
warmups
110 x 9
130 x 5
150 x 1
170 x 1
190 x 1
210 x 1
180 x 7,5,5

Pullups
41.5lb assist x 4,3,3,3,3
 
AlexAustralia said:
Glad to see you're pushing it on the pulls. They'll come along really quick :)
Click to expand...

Thanks. It's interesting because the warmup singles at 190 and over seem pretty heavy and then I'm surprised at what I'm getting on the working reps.
 
Last edited:
Nice work, Tom! It appears as though your strength is going up while your weight is going down!! Well done on those assist pull ups! I keep seeing that number on the "assist" going down and down! Well done!!
 
nativetroutbum said:
Nice work, Tom! It appears as though your strength is going up while your weight is going down!! Well done on those assist pull ups! I keep seeing that number on the "assist" going down and down! Well done!!
Click to expand...

Thanks, pullups are getting tougher, so I've decided to switch the days I do rows and overhead press to see if it helps them. I'm stoked about the chins since I started out at 118lb assist. I think I could get a bw rep or two, but I'll stick to my progression.
 
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