Trained by JP | Tommy Pomatico | Activity https://www.trainedbyjp.com/members/tommypom/activity/ Activity feed for Tommy Pomatico. Thu, 11 Jun 2026 22:21:58 +0000 https://buddypress.org/?v=2.14.4 en-US 30 hourly 2 c55e8d3ccc89d4aa2081ce35fd5a8d9b Tommy Pomatico replied to the discussion Just competed in first show, reccomended split based on needs in the forum Training https://www.trainedbyjp.com/forums/topic/just-competed-in-first-show-reccomended-split-based-on-needs/#post-1505486 Mon, 18 May 2026 22:28:49 +0000 Reply to Just competed in first show, reccomended split based on needs

Thank you all !

]]> 183a782bfaffb06bf198507f8883bef2 Tommy Pomatico replied to the discussion Just competed in first show, reccomended split based on needs in the forum Training https://www.trainedbyjp.com/forums/topic/just-competed-in-first-show-reccomended-split-based-on-needs/#post-1504974 Wed, 13 May 2026 18:09:56 +0000 Reply to Just competed in first show, reccomended split based on needs

Hey sorry i thought my pics came through. So i had no intent on competing, was doing push pull legs. someone convinced me to (went well). So now im unsure as to what to do going forward. Not married to anything! Thank you

]]> 87d93f98bace57f060217e68127119de Tommy Pomatico replied to the discussion Just competed in first show, reccomended split based on needs in the forum Training https://www.trainedbyjp.com/forums/topic/just-competed-in-first-show-reccomended-split-based-on-needs/#post-1504957 Wed, 13 May 2026 08:50:23 +0000 Reply to Just competed in first show, reccomended split based on needs

Agreed with needing muscle everywhere for sure !

Only reason I didn’t know if upper lower made sense was because mens physique doesn’t really judge legs so much so didn’t know if it would be a disservice to spend that much time on them

]]> 4571ff8126790ac6abca45deafeecd58 Tommy Pomatico replied to the discussion Just competed in first show, reccomended split based on needs in the forum Training https://www.trainedbyjp.com/forums/topic/just-competed-in-first-show-reccomended-split-based-on-needs/#post-1504955 Wed, 13 May 2026 08:07:12 +0000 Reply to Just competed in first show, reccomended split based on needs

177, with that being said, i know i need muscle literally everywhere and not blind to this!

]]> 6c2b07d114c8305d121fc37355aa4385 Tommy Pomatico started the discussion Just competed in first show, reccomended split based on needs in the forum Training https://www.trainedbyjp.com/forums/topic/just-competed-in-first-show-reccomended-split-based-on-needs/ Tue, 12 May 2026 22:17:20 +0000 Just competed in first show, reccomended split based on needs

Hey !

Just competed in my first show. I was wondering if I could have some help creating a split based on needs and judges feedback. I love training legs but feel like training them 2x a week wouldnt make sense anymore (i was doing push pull legs)

Feedback

“You were impressive

You have great shape and we were very happy with your…

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]]> 24ee6cfedbd76e9195ef1df1f3967fa1 Tommy Pomatico replied to the discussion Density Day in the forum Training https://www.trainedbyjp.com/forums/topic/density-day-10/#post-1480042 Thu, 27 Nov 2025 13:57:22 +0000 Reply to Density Day

thank you!

]]> 41f020bedb73403c5bc4d3be3c21ba7b Tommy Pomatico replied to the discussion Density Day in the forum Training https://www.trainedbyjp.com/forums/topic/density-day-10/#post-1480037 Thu, 27 Nov 2025 10:37:45 +0000 Reply to Density Day

sorry, for biceps on push, 2 sets ?

]]> 3497c046c9f736f21826a290c1c7e58f Tommy Pomatico replied to the discussion Density Day in the forum Training https://www.trainedbyjp.com/forums/topic/density-day-10/#post-1480036 Thu, 27 Nov 2025 10:36:47 +0000 Reply to Density Day

Will do , thank you!

]]> edb466ef672b48b7d22a58ff4fede3d7 Tommy Pomatico replied to the discussion Density Day in the forum Training https://www.trainedbyjp.com/forums/topic/density-day-10/#post-1480033 Thu, 27 Nov 2025 09:02:04 +0000 Reply to Density Day

I have not! So open to doing anything

]]> 5b9dc89444b2e66938671b9d5152d627 Tommy Pomatico started the discussion Density Day in the forum Training https://www.trainedbyjp.com/forums/topic/density-day-10/ Wed, 26 Nov 2025 23:20:22 +0000 Density Day

Ive found that it just make most sense for me to have set days for me because of my work schedule. I thought density day may be the best . Was wondering if i could get feedback,

Push: (chest focused)

Mega mass chest press: top, back off

incline db bench, top back off

dips top,back off

chest fly top, back off

laterals 2 sets

push down, top…

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]]> aefc546cb12c483ea661ceff0c6d4b18 Tommy Pomatico replied to the discussion Upper Lower Volume (2 on 1 off) in the forum Training https://www.trainedbyjp.com/forums/topic/upper-lower-volume-2-on-1-off/#post-1478535 Tue, 18 Nov 2025 09:48:16 +0000 Reply to Upper Lower Volume (2 on 1 off)

The goat, thank you

]]> 26ac62ac595811e2953a2bf3037c7415 Tommy Pomatico replied to the discussion Upper Lower Volume (2 on 1 off) in the forum Training https://www.trainedbyjp.com/forums/topic/upper-lower-volume-2-on-1-off/#post-1478484 Tue, 18 Nov 2025 00:42:12 +0000 Reply to Upper Lower Volume (2 on 1 off)

Correction , 4 sets for back

]]> dfa11e1f9c3bf7fcd08148a9160254b3 Tommy Pomatico started the discussion Upper Lower Volume (2 on 1 off) in the forum Training https://www.trainedbyjp.com/forums/topic/upper-lower-volume-2-on-1-off/ Mon, 17 Nov 2025 23:52:38 +0000 Upper Lower Volume (2 on 1 off)

Ive watched all of jordans videos but Just want to confirm recommended volume for this set-up.

Upper:

chest 4 sets

shoulder 4 sets (For me would be all lateral)

back : 2 upper back, 4 lats

Triceps: 2 compound, 2 isolation

Lower + biceps:

4 sets of curls

2 leg press or squat

2 leg extension

4 hamstring

2 adductors

2 calf

]]> e485bbcff470efcd43901114a10c40b2 Tommy Pomatico replied to the discussion DC Training (upper lower) in the forum Training https://www.trainedbyjp.com/forums/topic/dc-training-upper-lower/#post-1477258 Mon, 10 Nov 2025 17:27:39 +0000 Reply to DC Training (upper lower)

Thanks Peter !

]]> e7c33021efe6eb1da74f2a39e4106bc0 Tommy Pomatico started the discussion DC Training (upper lower) in the forum Training https://www.trainedbyjp.com/forums/topic/dc-training-upper-lower/ Sun, 09 Nov 2025 20:49:46 +0000 DC Training (upper lower)

Hey guys,

I’ve been thinking of staring DC but as an upper lower split. 2 on 1 off repeat.

Example day for upper and lower

Upper: all done as RP Set

incline db bench press

tbar row

shoulder press

chest fly

single arm row (lat biased)

lateral raise

skull crusher

single arm extension

Lower:RP sets or widomakers

DB PReacher curl

Hammer curl

Lying ham curl…

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