TommoHawk's Training Log

Training Logs
1

Starting to keep a log so I have all my stuff stored in one spot and organized, instead of written in 3 different training books. Plus maybe I’ll get some advice as I go along.

Current:
6’1"
183 lbs. (Down from 195 @ ~10% due to prolonged sickness but that’s done thankfully.)
Due to a pretty large weight drop I don’t know my current maxes but I will be testing them soon.

I usually train with more of an athletic/explosive/strength type template but for now I’m going with a typical 5day split to get my muscle mass up again and keep it a little lighter on the joints for now.

Everything is in Lbs.

Monday-Chest/Calves
Tuesday-Back
Wednesday-Shoulders/Traps
Thursday-Legs
Friday-Arms/Abs

*This is real similar to what was posted in the Do this routine not the Dumb one I think.

*Put in cardio/complexes when I have time from school or need it, mostly play Basketball twice a week and usually have a flag football game too.
*Not posting Warm-ups
*Always use Dynamic Warm-up/Mobility and foam rolling a la Eric Cressey before hitting the weights

Tuesday 3/29
BACK

Rack Chins 5xAMRAP (Light to get the back moving)
BWx12, BWx10, BWx10, BWx8, BWx6

DB Rows 4x4-8
55x8, 60x8, 65x7, 70x6
*Slow and light to get the feel correct in the back

Neutral Grip Pulldown 3x6-10
110x10, 120x7, 130x6

HS Hi-Row Underhand Grip 3x6-10
*Weight is going to be per one side of the Hammer Strength Machine so 45 means 45 plate on left and 45 plate on right since it’s an isolated machine
45x10, 55x9, 60x7

HS Iso Row 3x6-10
90x10, 100x7, 110x6
*Supposed to be pronated cable row but mine was broken so I did these

Flag Football Playoff Game which we won 38-21

2

Thursday 3-31-11

-Forgot to mention previously I will either have 1 or 2 top failure sets for the workout within the rep range, sometimes ill drop-set my last set too if I’m feeling like it. You’ll see its pretty self explanatory.

Opening Day = The true start to the New Year!(GO Marlins)

SHOULDERS/TRAPS

Smith MP 4x4-8
115x8, 135x8, 155x7, 165x5

Seated DB Power Clean 3x8-12
15x12, 20x9, 25x7

One-Arm Cable Laterals 3x8-12
10x12, 12.5x10, 15x8
*terribly light but really focusing on contraction and form while I work back at it.

DB Laterals 3x6-10
20x10, 25x8, 30x7
*Elbows first a la pouring a glass of water.

Read Delt Raise on Inc Bench 3x8-12
15x12, 17.5x11, 20x9

Underhand Grip Smith Shrugs 4x8-12
*Paused contraction at the top
155x12, 165x12, 185x10, 205x8

3

4-1-2011

April Fools

LEGS

Front Box Squat 4x4-6
185x6, 205x6, 225x5, 235x6
*could have went for more but for the first week back it felt good at 235

Lying Leg Curl 4x6-10
60x10, 80x10, 100x7, 110x6

BB Glute Bridge 3x6-10
155x10, 185x10, 205x9
*way light but felt some tightness so I stopped there

Iso Leg Press 4x6-10
2x10, 3x10, 4x7, 4+25x5
*in number of 45s per side. EX. 2 = 2 45s per side or 90# per leg, 180# total etc.

Hyper-extensions 2xSOME
BWxSOME, BWxSOME
*Nice 2 sec squeeze at top an slow eccentric

About a mile run with the girlfriend post workout.

Light day for legs kept everything explosive, just getting the weight back into them. Starting to feel good.

4

For a breakdown of the entire split I will be doing it’s here:
All ramped to a top set of failure within re range, some exercises will have 2 failure sets within rep range.

Monday-Chest/Calves

Incline DB Bench 4x4-8
Flat BB Bench 3x6-10 + DROP
DB Flyes 4x6-10
Inc Cable Flye 2x12-15
Dips 3x6-10
Standing Calves 3x6-10
Leg press Calves 3x6-10

Tuesday-Back

Rack Chin 5xAMRAP
DB Row 4x6-10
Neutral Pulldown 3x6-10
Deadlift 4x4-8, 2x8-12
High HS Row 3x6-10

Wednesday-Delts/Traps

Smith MP 4x4-8
Seated DB Powerclean 3x6-10
DB Lat Raise 4x6-10 + DROP
Cable Lat Raise 3x8-12
Face Pull 3x8-12
Shrugs 4x6-10

Thursday-Legs

Front Box Squat 4x4-6
Hip Extension/Glute Bridge 4x6-10
Lying Leg Curl 3x6-10
Iso Leg Press 4x6-10 + DROP
Hypers 2xAMRAP *Slow 2 sec contraction

Friday-Arms/Abs

*All superset
Pinwheel Curl 4x6-10
CGBP 4x4-8
Preacher Curl 3x6-10
PJR Pullover 3x6-10
Alt DB Curl 3x6-10 + DROP
Rope Pressdown 3x6-10 + DROP

Weighted Cable Crunch
Leg Raise
Plank

5

Saturday 4-3-2011

Arms/Abs *superset

Pinwheel Curl 4x6-10
20x10, 25x10, 30x10, 35x7+1
Smith CGBP
165x8, 185x8, 205x8, 225x5+1

Preacher Curl 3x6-10
55x10, 65x9, 75x6
PJR Pullover
55x10, 65x9, 70x7

Off-set Alt DB Curl 3x6-10, DROP
20x10, 25x9, 30x6+1, DROP
Rope Pressdown
80x10, 90x10, 100x7, DROP

Weighted Cable Crunch 3x8-12
Leg Raise 3x8-12

6

Tuesday 4-6-2011

Morning weight: 185

Chest

Incline DB
45x8
55x8
65x8
70x7
70x5

BB Bench Press
135x10
165x10
185x6
185x6
DROPSETx2x8
*just dead after the db incline for some reason, really weak on these hopefully I build up more work capacity soon

DB Flyes
25x10
25x9
30x8
30x8

Inc Cable Flyes
30x2x12

Dips
BWx10
BWx10
15x8

Cut the training short and light on the dips because I had a sweet sixteen playoff football game tonight and wanted the shoulders to be not completely dead.
*we won 55-27 hell yea

7

4/8/2011

Thursday - Back

Took off yesterday because I had class all day and then Daniel Tosh came to my school so I went to his show. Thought I could make it to the gym after but it was already 1030 so I called it a day. I’ll just do a double on Saturday with legs and arms.

Anyway onto the training

Rack Chin Warm-up
BWx13x11x8x8x6

Dead Stop DB Row
55x8
65x8
75x8
85x6
85x5

Stretchers
2x12x90

Neutral Pulldown
*Deep Stretch and 1 sec hold
100x10
120x10
140x8
140x8 → DROP 120x8, 90x11

Deadlift from floor
185x8
225x8
275x4
295x3
185x10

Pronated Cable Row
120x10
120x10
140x10
140x9

8

4/8/2011

Friday - Delts/Traps

Smith MP
115x8
135x8
155x8
165x5
165x6

Seated DB Powerclean
20x10
20x9
25x6

DB Lat Raise
20x10
25x10
30x8
30x7

Cable Laterals
20x12x12x10

Face Pull (on cable row)
40x10
50x10
50x8+1

Db Shrugs
*1sec full contraction then full stretch
24kg x 10
28kg x 10
32kg x 8

Later in the day played 3 games of pickup ball…dead.

9

4/10/2011

Saturday - Arms/Abs

*Due to a lot of basket ball and 3 football games this upcoming week I just decided to do some light glute bridges, lunges, and leg press which aren’t even worth documenting.

Pinwheel Curls
20x10
25x10
30x10
35x7+1+1
Smith CGBP
185x8
205x8
225x7
225x7

Preacher Curls
65x10
75x9
75x6
PJR Pullover
65x10
75x8
75x7

Off-set Alt. DB Curl
25x10
30x8
30x8
25x6
Rope Pressdown
90x10
100x8
100x7
80x7

Cable Crunches
*the way thib mentioned in the livespill today very hard
110x12
120x10
120x10

Leg Raise
2x12

10

4/12/2011

Tuesday - Chest

Incline DB Bench
45x8
55x8
65x8
75x8
75x7

DB Flat Bench
55x10
65x10
75x8
75x8
60x9

DB Flyes
25x10
25x10
30x10
30x7

Incline Cable Flye
40x12
40x10
30x12
20x12

Dips Forward Leaning
BWx10x9x12

11

4/13/2011

Wednesday - Back

Pull-ups
*various grips
BWx11x8x9x7x6

Dead Stop DB Rows
55x10
65x10
75x10
75x9

HS Iso Lat Pullover
1PPSx12
1PPSx12

Neutral Grip Pulldown
120x10
130x10
140x8
140x7
120x8

Deadlift from floor
185x6
225x6
275x5
295x4
185x11

Bicep Standing Curl
65x10
75x10
85x7

12

4/14/2011

Thursday - Delts/Traps

Smith MP
135x8
155x8
165x7
175x5

Upright Cable Row
60x10
80x10
100x7

DB Lat Raise
25x10
30x10
30x7+1

Cable Lat Raise
10x10
17.5x10
20x8
20x8

Face Pull
40x12
40x12
60x12
60x10

Smith Shrugs
185x10
205x10

DB Shurgs
28KGx15x13

13

4-15-11

Friday- Legs

Front Squat (just below parallel)
135x8
185x7
195x6
195x5
195x14 - Back Squat

Glute Bridge
135x10
225x8
245x8
245x8

Leg Curl
100x9
120x7
120x7

Iso Leg Press
2pps+25x10
3PPSx10
3PPS+25x7

Calf Work

14

Finals week has been in effect and it stretches through next week so the workouts will be altered for the time being and shorter.

15

4-19-11

Tuesday - Chest/Back

Incline DB (TUT Style)
55x8
65x8
75x8

T-Bar Row
2Px10
2P+25x10
2P+(2)25x8
3p+35x6

Decline Bench/1-Arm DB Row
135x8
75x8
185x8
85x7
205x7
85x7

Incline Cable Flye/Pulldown
25x12
110x10
30x10
130x10
30x9
150x8

Short.Shitty.Oh Well

16

4-20-11

Standing MP (w/ thick bar and I donno the weight of it so i’ll list plates)
25’s x 8
35’s x 8
45’s x 7
25’s x 10

DB Lat Raise
25x10
30x8
30x7

Standing Curl/Light Dips
75x10/BWx12
85x10/10x12
95x7/25x12

Deadstop Skulls/Pinwheels
75x10/25x10
95x7/30x9
95x6/30x9

Rope Pressdown/Cable Concentration Curl
80x10/30x10
100x8/40x8
100x7/40x7

*Workout in the morning at midnight I did a 5k with the girlfriend because she wanted me too.
*Keep with her while she ran so we finished at(27.36) which was really good for her.

17

4-21-11

Thursday - Legs

*Short because of the 5k at midnight

Back Squat to Parallel
185x5
225x5
245x5
265x5
265x4

Trap Deadlift
185x8
225x8
225x8
225x8

Some other accessory stuff I didn’t record

18

4-22-11

Friday - Chest/Back

DB Bench Press
55x10
65x10
70x10
70x6

Fat-Grip Neutral Cable Row
140x10
160x10
180x10

Smith Incline Bench/Wide Lat Pulldown
135x10/130x10
185x10/150x10
185x6/150x9
135x9/130x8

Stretchers
80x12x12

Cable Cross (Strict Squeeze)
30x15
35x15
45x12x12

Bent Over Smith Row Underhand
135x10
185x10
185x10+3

19

4-23-11

Saturday - Delts/Arms

DB MP
35x10
45x10
55x9
60x8

DB Laterals
30x10
35x9
35x8

Superset:
Smith CGBP (*1 sec pause at bottom, just short of full lockout)
155x10
185x8
205x8
215x6
Constant tension(Thibs) Cable Curl
80x10
90x9
100x8
105x8

Superset:
Preacher Curl
75x10
85x6
75x8
OH DB Ext
55x10
65x8
65x9

Superset:
Alt off-set curl
25x10
30x10
35x8
Rope Pressdown
70x10
80x10
90x10
90x10

Facepulls (on cable row machine)
30x12x12

20

Hiatus Recap:

Finals.
Vacation.
Still working out just haven’t been posting, getting back to it because it was a great way to stay accountable during the training process.

Work made me change up the order of my routine a bit…

arms
legs
off
chest
back
delts

weighing 183.5 morning fasted weight