6 o'clock crew.

crazytomie · 03-17-2008, 03:22 AM

Tommy's log.
Well I've been training for a while now, (6 years and a little) I'm from aus/Qld and train in the springwood area. Fairly well known in the area as I've moved around a bit wit the old 6 oclock crew. And over my period in the sport i've had a couple of guy's whom i have trained with. Two of them live oversea's but still train. So i thought it would be an idea just to log down what i am doin for them and anyone esle whom is intrested. Please feel free to leave idea's or comment's.

A quick over veiw of what a normal week would contain:

monday :chest
tuesday: leg's
wedesday: back
thrusday: coco nut's
friday: left over's

Me and my mate whom i train with are fairly flexiable with this tho, and may mix it up depend on how we feel. (Read the body) eg swap legs and back around.
My goal at the moment is to break the 80kg mark, this may sound easy but i want to do it with under 5% body fat. The last test i had done which was about a month ago i was sitting on 4%. (5% is about normal for me) I'm working real hard on leg's at the moment, as ive had an football injury (totally recoverd) and only been training them again for the last 6mths.

So chest tonight, feeling strong will log it when i'm done.

Hope you guy's enjoy.

**Kaboom** · 03-17-2008, 05:20 AM

Looking great bro.Wish you luck with your goals.

crazytomie · 03-18-2008, 02:46 AM

17th, March. Monday: Chest.
Rating of 6 0ut of 10. (10 being freakishly good)
In the past couple of week's just havent felt as strong on the bench press as normal. Went fairly easy on it last week so this week we deceided to smash it. pyrmaid set as follows:(kilo's)
Bench.
60-6. 80-6. 100-4. 120-4. 140-3. 150-3. 140-4. 130-3. 120-2. 100-6. 80-5. 60-8.

As we went up we where having breaks inbetween sets. But did a drop set as we went down.

Incline Dumb bell press. (about 35%)
35-8. (feel set) 52.5-8. 52.5-6.

Decline Bench.
60-12. (FS) 100-8. 100-8.

Push up's till failure. Didn't count yeoo. (gave a fly exercise a miss this week)

crazytomie · 03-18-2008, 06:41 AM

18th tuesday. Legs.
rating: 6 and half.
squats: 60-10. 80-8. 100-6. 120-6. 130-9. 140-8. 140-10.
squat machine: 3plts-10. 4plts-10. 5plts-12 5plts-18.
leg curl machine. 45-10. 45-10. 45-10.
leg extion: pump set, holding at the top for a couple sec every rep. 4 sets 0f 30kg's about 12.

(plts = plates each side. as its based on a lever set up dont really know how much of the wieght im pushing. It is pretty hard though.)

So currently weighing in at 77.5kilos so only 2.5 to go. Felt really strong with the squats tonight. Still want to get deeper, not quite going 90' with the grown. Squat machine really got to the old tigh's targeting well, hopfuly get some growth.

Chest from the night before is a bit sore.

so with food and sleep hopfully get some more growth.

**mr_bhana** · 03-18-2008, 09:13 AM

your strong bro, i know what you mean when yo say squat machine lol.. do you compete? also what dya mean when you say 'coconuts' as 1 of your training days lol, is it an off day?

crazytomie · 03-19-2008, 02:41 AM

cheers mate. No i don't compete, couple of small bench comps bot it, one of those sort of people that wont enter till has a good chance of winning. So ill see how we go. Ahaha cocnuts as in shoulders. basiclly wat i want them to look like. We train 5 days a week and have the weekends off. I had a look at your log the other day, you and km are very impressvie for 15/16 yo's.

crazytomie · 03-19-2008, 02:47 AM

Some pics for you guys.

crazytomie · 03-19-2008, 06:46 AM

Great news!! weighing in at 78.5kilo's the heavyist i've been ever. Only one and a half kilo's to the big 80. The difference is i've started taking post workout whey shakes again. Last 2 weeks only changing that alone i have added 2kilo's. And still looking cut as ever. That outta the way workout as flows.
19th. March, Wedesday. Back.
rating of 7 stars.
Not my normal back work out, mixing it up.

Started off with half dead lifts. I did half dead lifts as my legs are still sore from the night before. Plus i love to target the lower back and not legs.

3 sets 140 first set 10. second 12 and last 9.

Felt good and strong, really pinching the shoulder blades together at the top.

Lat hammer pulls.
3plts each side 10 reps. 3and half plts 8 reps. 3.1/2plts 8reps.

One arm rows.
40kgs-8. 52.5kgs-7. 60kg's-7. felt pretty good. (each arm)

Wide grimp pull downs. (palms facing inwards.)
2 sets of 60. nice and slow.

To finish up i want hit the lats. So i super setted straight arm cable push down's. Swaping from the rope to the bar. Fairly light weight (30kg) really pulling on the lats. Got a good pump, which i haven't manger to do before. Just a pump sesh, cant really tell you how many i did.

Over the moon about the weight, and another good sesh.

crazytomie · 03-19-2008, 07:54 AM

OK i found my last fat test. May mean not alot to some of you but ill post it anyway.

28-1-08
Body Fat Measurements
Triceps: 4.5
Subscap: 9.5
Chest: 3.5
lllium: 5
Abs: 8
Thigh: 5.5
Total: 36

Extra's:
Bicep: 3
Lower Back: 5

Body Fat: 4%
Blood pressure: 149/72
Resting pulse: 80 (bit high as i did a warm up before hand.)

Measurments: 9/3/08 In cm's.
I always measure my self on a sunday as it is furthest away from the last work out. Thus giving a better indication to a more real size. (pump)
Bicep: Left.33.5 Right. 34
Bicep flexed: L:38 R:39.5
Chest: 105.5
Waist: 77
Hips: 94
Neck: 39
Thigh: Both 52

Well thats about it for now.
cheers for reading.

**mr_bhana** · 03-19-2008, 10:55 AM

Very low BF% i have no idea what those measurements are in inches lol il work it out =p

crazytomie · 03-20-2008, 07:03 AM

20th. March Shoulders.
6 and half out ten.
Dumb bell shoulder press.
30-8. 45-3 (didnt load up proply) 45-8. 45-7.
Military press.
60-8. 70-7. 70-8. 60-8.
Reverse Machine shoulder press.
1.5plts 3 sets of 12.
Single arm side rasie's.
12.5-8 with 3 sets. (felt a unreal pump)

To finish up we did a little bie's, the workout was as follows:
21's wit the precher bar.
0ne set at 25 kilo's
alternate dumb bell curl's.
one set of 15 at 12.5 kg
And then another set of 21's on the precher bench.
I know just light weight but it was just get a pump and really squeasing the arm's.

Well as it's easter over here the gym is shut tomorrow. Lucky anyway as i'm sore as. Happy wit all my work out's this week. And aslo happy with my deit as i've added another shake to each day. Fine tuning the balance. Talks today of following a set program for the next month. Had a quick look. Looks good will type up a copy for here.
Thanks for reading and happy easter.