[Tom Crowther]

184.4lbs today it’s a rest day
back day tommorow

trying to keep on top of revision and shit so stress is low ish

training progressions are looking great in the past 5 days since i’ve added in 200calories

[Tom Crowther]

new scales are saying 184.3lbs as of this morn

progressions are taking off really nicely hit a 10kg Pb on hammerstrength dips which made my day

finally nailed what i want to do in my sessions

push
3 sets hammerstrength super incline press
using this as a shoulder movement as it’s basically a shoulder press angle but a bit infront of me lol
but it still has a lot of upper pec involvement for sure

2 sets precor cable press
super good machine that’s all
getting better at controlling the wobble on the heavier weights

3 hammerstrength dip machine
started with my super heavy set today which was a 10kilo PB

3 seated incline cable flys
never done this before but it feel good so 👍

4 trotter side raise machine

3 long rope pushdowns

2 preacher curls (threw in some biceps because i’m resting tomorrow cause i’m busy which will mean i’m nicely recovered still for back on Tuesday

2 leg raises with 2 drop sets

[Tom Crowther]

Got some new scales so i’m happy!

legs today

2 preacher curl
3 seated cable curl
2 hs seated calf raise
3 seated hamstring curl
2 cybex squat press
1 adductor
2 hs leg extensions

pretty low volume today, didn’t feel too bad my bicep and calf work together on the start of legs is too much it takes like 30 mins i cut my calf work short today cause i was honestly running out of time to hit the rest of the session

i’ll add calf’s to push and keep biceps in legs for the time being i’m learning a lot at the moment from training, enjoying the process

[Tom Crowther]

rest day today, legs tommorow

got to do better than last session, that was a truly embarrassing session

legs are gonna get so much better now going to keep my sessions simple squats leg presses hamstring curls leg extensions and some calf’s and just get strong as fuck on them

[Tom Crowther]

back day today

barbell rows +5kg on every set
3 sets

hammerstrength pulldown not very good i need to be fresh to do this as it’s really hard to get it short so i’ll switch barbell row and that around
2 sets

precor upper back row really nice
3 sets

gym80 pulldown upper back
3 sets here

single arm seated cable row
was pretty good nailed the contraction on the lat and could still move quite a bit of weight and get it short

just for touch more lats went on the hammerstrength iso row sa
2 sets here

shrugs 3 sets

peak strength right now

[Tom Crowther]

feeling decent after a long week

scales are broken or run out of battery it was reading 183.2 this morning which is deffo not accurate i put the battery back in and it said 187 this seems more accurate although don’t know for sure

just setting baselines for the time being

appetite is v high so the smallish diet worked very nice

let’s get big

[Tom Crowther]

best session in a while not that the other were horrendous just not great

push went like

40 year old machine shoulder press (better than any other machine in my gym and it’s legit 40 years old

precor cable press watched one of Jordan’s videos and he said this was a top machine so i used it the first work set was really tough and i got 3 reps just due to the cables wobbling like fuck and it also makes sense that JP was doing medium to high rep stuff on it so i did 2 more sets of 8-12 rep stuff

precor close grip press probably the best close grip press i’ve used got a really nice resistance profile not that i really bother with profiles but i just felt it was nice and your able to spot the reps with the foot pedal if i need

cuffed lateral heavy in short

cuffed lateral with more off a drop off to get it short something i picked up from Jordan’s log which is great

pec dec

single arm pushdowns

finished with preacher curls

baselines we’re set today i know i’ve been playing around with quite a few exercises but i’m just seeing what i like this session is great though

should be seeing myself stack a few of these machines in the next 30 weeks except the shoulder press cause it’s legit the heavies machine i’ve ever used i was doing 7 pins down and there’s 14 more pins which are majority the big plates

started pushing yesterday which felt nice to have a bit more food but only a bit

it’s probably a bit of placebo but i felt much more powerful today on my pressing

[Tom Crowther]

gonna sort it out push tommorow

if i can’t do well with push then time off may be a shout

anyways just under 16lbs has come off in the past 6 weeks so i’m going to start pushing from here anyway

this should sort out the problems i’m having in the gym i think it’s just a case that energy is fairly low at the moment and i haven’t had the experience before but we live and learn

[Tom Crowther]

it was not better back today

stiff legs were shit my all time pb is 170×2 couldn’t move 160 at all today

neutral pulldown 2 sets
cable row 3 sets
hs iso lat row 3 sets
ran out of time because i was fucking around stiff legging

not been best friends with that movement for the last few weeks

i’m gonna focus on barbell rows and re intro them when i’m deep into a gaining phase

just pissed off

[Tom Crowther]

felt crap in the gym today just wasn’t switched on at all. stupidly hot in their no fans in the leg room was just dripping constantly and it didn’t feel great but i kicked off legs anyways

seated calf 4
seated ham 3
leg extensions 2 and that’s where i stopped didn’t feel good on the hacks today my feet kept slipping on the platform

I think i’m going to switch in the pendulum now cause i can’t keep readjusting every 2 seconds

Maybe i’m just being a pussy but just got frustrated with everything today but it was atleast 29 degrees in that gym today and it was not the one, there’s no point getting more pissed off

will finish the session off with
Pendulum
Kneeling hamstring curl
Adductors

next time it will be better

weights 184.6 today i’m suspicious that it could have been a problem with the scales if not sound.

Rest tomorrow, time to relax a bit which is always nice

[Tom Crowther]

hack squat

[Tom Crowther]

new lowest weight 186.4 of the diet expecting to be into the 185s tomorrow which i will be all things going well that will be smashing

back today

barbella rows 8,3,13
(i saw this from kuba and thought i’d give it s go and it was pretty nice and the three repper was not a dorian deadlift with a bit of a shrug they were decent reps haha)

hammerstrength underhand pulldown 4, overshot this cause i’m a massive ego lifter but it’s ok because i’m dieting then did another set and got 8

hammerstrength iso lat row 5,7,6 went nice and heavy on this cause i’m ard

seated cable row 5, 13 i’m finally wide enough for the wide ish attachment for upper back

went back to the hammerstrength row cause i had my plates still on

hs upper back row single arm 7,12

seated machine shrugs 5,10

can’t wait to get pisstake strong on them barbell rows i will get 3 plates on them before i’m 18 which will be pretty cool which should bring about some fucking good back muscle 👍

[Tom Crowther]

oh yes what a session had a bit of a off plan meal yesterday which was hefty to say the least so the pump was incredible never felt as big

Weights only gone up 0.3lbs overnight so no big deal there

chest
high incline hammerstrength press 4, 8
a bit of front delt action here and pulling in upper pec which felt really nice

slight incline smith
4,9 overshot both the top sets but these are both new movements

hammerstrength dip machine
7,5,16

pec dec
6,8,11

trotter side raise
10,8,6,12

long rope pushdowns
9,8

close grip push-ups
12,9

sick session no real reasoning for the rep ranges i just did what felt goood

[Tom Crowther]

186.5 today

leaning out pretty good now
can definitely see composition is getting better just holding fat on the side of my torso and through the love handles area but when this is off i will be ready to push up other areas are good to go

got legs today

kneeling hamstring curl 2
leg extensions 3
sl hammer leg press 2
hack squat 2
seated hamstring curl 4
seated calf raise 4
toe press 3

love this session but not today because it will be 27 degree heat and us Brits don’t work well with it

[Tom Crowther]

boom 187.2 added in some more cardio yesterday i’m honestly getting along well with the diet at the moment i’m happier seeing visual changes week to week and getting closer to a gaining phase where everything is gonna be nailed and consistent which wasn’t the case last time i did it.

delts and arms today

smith shoulder press 3
hammerstrength dips 3
cuffed laterals 2
trotter side raise 3
rear delts 3
cable preacher curl 2
long rope pushdown 3
dual arm cable curl 3

great session for this heat loved it!

itching to start pushing up again but i know i can get more out of it if i get leaner now so i’m putting the work in