[Tom Crowther]

189 today after legs yday not sure why weights gone down but we’ll stay on the same food for the next 4 days and if weight goes down from 189 then i’ll up food

upper a again tm 🙂

[Tom Crowther]

189.3 today much better condition than i was when i was previously at 190 plan is still to push up into the 210-220 range and i’ll likely be in the same condition at 220 than i was at 200 previously which will look hoooge and soft but with much more tissue

loving these sessions atm because there maximum 1hr 30 and i can just smash upper or lower for that time and be gone

lower b

seated hamstring curl 190lbs x6, 150 x10

cybex pivot press 6.5pps x5, 5pps x10

glute drive 5+2.5 pps x5, 4 x6 overestimated the weight on the back off but not bothered

leg ext

calf

crunch, done

[Tom Crowther]

upper b

nautilus flat press

precor shoulder presss

precor close press

trotter side raise

tricep sa pushdown

dual arm DY row

straight bar pulldown

cable curl

switched up a few of the excercises because of machines being taken and i can’t afford to wait for machines when i’ve not got crazy amounts of time to train on wednesday

[Tom Crowther]

Struggling to see the pics .. can you DM me matey ?

Works fine on my laptop but not seeing them myself on my phone. Must be an app issue. I’m pretty new here how do I send a dm? Thanks[/quote]
send them to Oscar on IG
young_4040 👍

[Tom Crowther]

lower a today

kneeling hamstring curl not seated today because people like to chat 6,9

hammer hip press just micro loading on this so i can keep the reps as standardised as possible and taking rep progressions aswell 7,13

stiff leg 5,9

nautilus glute drive (new movement) 5
did 5 pps on this and i’m still contemplating wether the set was harder than loading 10 plates up feel sorry for the strong people lol

precor leg ext 7, 10

calf’s 7, 14 and done

i’m not necessarily having two must do rep ranges i’m just doing a heavy set that i can get for 5-9 and then having a drop in load where i get more reps and just getting strong by on both sets

[Tom Crowther]

really good session i maybe got a bit too psyched up for some of the sets and thinking i could do more than i actually can

trotter chest press 13×7, 15×2, 11×11 progressed all that and after the 15 for 2, 11 just wasn’t a weight.

high incline smith 85×4+1, 72.5×8
again progressions

dips bw cause i’m too cheap to get a belt 17, 12 gonna rack that up to 30 while improving my execution and then i might invest haha unless i get my hands on one sooner

trotter side lateral 10×7, 9×10

hammer pulldown 55 per side x5, 45×9

chest tbar 65×5, 53.75×10

overestimated the time i had td as gym closes early on sunday and didn’t get arms isolations in

it’s good to see the progression i’ve already made with these movements over the past 2 weeks

time to eat.

[Tom Crowther]

i’m back its been about a month, i’ve just been cracking on with stuff , I’m on upper lower training at the moment currently about six and a bit lbs up from the last time I was on here but seeing the stuff Jordan was putting on ig got me wanting to watch some of the old training videos again cause there’s nothing like it around i don’t think.

Just following Jordans upper lower template atm after i took a week off whilst i was on holiday and something I set as a challenge because just from looking at this log you can probably see I change excercises/split way too much and i know i can make so much progression on this split and sticking to it religiously there all movements i love in this split so i shouldnt have a problem with it at all. Its also allowed me to keep stuff really simple, take bw up, get strong, seperate the rep ranges, no bs.

upper tommorow should be a really good session as the progress is flying atm and its showing in my phyisque 100%

[Tom Crowther]

push

cable y raise
shoulder press machine
hammer dip machine
nautilus leverage incline press
trotter side raise
pec fly
straight bar pushdowns

great session saw the y raise from kuba on yt and it didn’t disappoint

[Tom Crowther]

rest today

push tommorow

trainings really enjoyable at the moment as i’m just going in and progressing numbers consistently at this stage hitting all time pbs

bodyweight is up 2.3 lbs so far which is what i want to see

[Tom Crowther]

Good luck for the show Joe, bring it home

[Tom Crowther]

really good session progression across the board

leg ext 3
hamstring curl 3
hack 3
hammer horizontal leg press 2
toe press 4

doesn’t look much but if it doesn’t grow my legs in a few months then i’ll change but i’m sure it will make my legs much much better whilst taking my bw up and progressing like i did today consistently

[Tom Crowther]

Hello Tom ,

I am back again and it seems everything is going smoothly with is nice to see …progress being made across all platforms:)

Hi Oscar, thanks for checking in

lifts are progressing really nicely at the moment hitting all time pb’s on every lift as of recently, with execution at the forefront of my mind as you advised which is really helping and i’m finding on my presses especially that i can feel my chest has worked a lot more even after just one set.

i’ve progressed my Rdl 10kilos in loading since i sent you that clip on ig dm’s which is a good sign that my hams,glutes, erectors are changing [/quote]

This is music to my ears matey …. Let’s see a set again next time you RDL to ensure your form is standardised my man . 🙂[/quote]
100% will send you it over next time

[Tom Crowther]

pull day today

barbell row 3
hammer underhand pulldown 2
tbar 3
hammer iso lat row 3
upper back pulldown 3
rear delt row 3
shrug machine 3

i’ve been using a 6-9,3-5,12+ rep range on barbell rows which i got from watching @Jordan_peters old videos and it really does work well for me cause whatever weight i do after a heavy 3 rep set just flys and i’ve put 25kg on that 3rd set in a month and a half already

[Tom Crowther]

Hello Tom ,

I am back again and it seems everything is going smoothly with is nice to see …progress being made across all platforms:)

Hi Oscar, thanks for checking in

lifts are progressing really nicely at the moment hitting all time pb’s on every lift as of recently, with execution at the forefront of my mind as you advised which is really helping and i’m finding on my presses especially that i can feel my chest has worked a lot more even after just one set.

i’ve progressed my Rdl 10kilos in loading since i sent you that clip on ig dm’s which is a good sign that my hams,glutes, erectors are changing

[Tom Crowther]

legs today after a well earned rest day

adductor 3x 1x rest pause
seated hamstring curl 3x 1x dropset
pendulum 2x
hammerstrength leg press 3x
hammer leg extensions 1x

this leg ext just doesn’t feel possible after all that quad work i’ve regressed on it recently will probably put it before pendulum next session as doing it before compounds feels good in my other variation

seated calf raises to death to finish
4x

bodyweight is going up nicely now currently at around 186 which is exactly where i want to be as of this week i’m just sticking to 1lb a week as that has worked for me nicely in the past

definitely starting to see visual improvements as i’ve been very happy with morning pics for the past 2 weeks

fully in the growing groove now should look very different by the end of this