Tomek's Twenty Ten Journal

[Tomek]

Update

Diet has been solid, haven't been counting calories. I just try & match my work load with the # of calories I eat on the certain day.
Since last update

Training legs a few days ago I nailed

6 sets of 3 reps with 90 on squats, each rep was below parallel

Training push yesterday I mangaed

5 reps with 90kg on flat bench < slowly getting back up to previous strength I incorporated 4 sets of machine fly's to isolate the chest before benching .. worked out well.

6 + 1 forced rep of Incline DB's with the 40's


Training Pull tomorrow.


cheers

[Tomek]

Quick update, nearly been 2 weeks..


Im excited to say that I have not slacked off, I've been busy with work commitments but have still found the time to train, eat & rest. With that said it's paying dividends, my abdominals are really coming along now & I think I may have gotten a little bigger & leaner with no weight change

I will update this log a little more thoroughly in the next week.

Tomek

[O.N.]

Quick update, nearly been 2 weeks..


Im excited to say that I have not slacked off, I've been busy with work commitments but have still found the time to train, eat & rest. With that said it's paying dividends, my abdominals are really coming along now & I think I may have gotten a little bigger & leaner with no weight change

I will update this log a little more thoroughly in the next week.

Tomek

how is the res100 going?

[RF1964]

Not to hijack your thread Tomek but I'm loving this RS100, ON. One added bonus is that I seem to be losing less hair! LOL. I mean when I wash my hair (now I just sound like a girl) I find that there are less hair follicles in the shower. I still got a full head of hair but only just and the RS100 is doing wonders keeping it. Wish I'd known about it earlier.

Now back to you Tomek, any pics you care to post? Sounds like you're going great with your plan.

[O.N.]

Not to hijack your thread Tomek but I'm loving this RS100, ON. One added bonus is that I seem to be losing less hair! LOL. I mean when I wash my hair (now I just sound like a girl) I find that there are less hair follicles in the shower. I still got a full head of hair but only just and the RS100 is doing wonders keeping it. Wish I'd known about it earlier.

Now back to you Tomek, any pics you care to post? Sounds like you're going great with your plan.

that would be the tocopeherols mate proven to increase hair regrowth by 42% or something like that, there has been a 9 month clinical trial done on it i'd also assuem the resveratrol would probably also help woth hair regrowth it does pretty much everything else known to man.

[Tomek]

Update
Apologize for the lack of updates

Still been going strong, not missing any meals & workouts.
Im still doing a similar split; Lower, push, pull, rest
A week ago I had a 3 week stint out bush (work) but I still managed to get a few workouts in & eat at a maintance/ spill over to maintain my mass.

Scale weight (in gym with clothes + daily meals) taken at night shows roughly 95kg..
My strength has increased in numerous lifts, I will log an entire training split over the next few days to serve as a baseline.



Todays leg workout .. Duration 90 minutes

BB squats= 6, 5x 60, 6x 80, 4, 5, 4x 100 8, 6x 90

^ These felt REALLY good, i finally feel that I've nailed my form on squats looking directly up at the ceiling makes me to use my legs entirely whilst keeping my torso upright.

Leg press= 12x 12pl, 20x 14pl, 15x 16pl, 12x 18pl [setting; 1 pin visible... base down to 10]

Smith lunges= 10x 40, 50, 60

SLDL= 10x 60, 80

Lying leg curl (red machine)= 10x 40, 40, 40

Leg exten (red " ")= 20x 40, 11x 50 > (new machine)= drop set L6 > 5

Standing calves (red " ")= 12x 80, 10x 90, 80, 12x 70

Seated calves= 10x 60, 60, 60, 12x 50, 50



My eating has not been very strict, eating what my misses cooks for me (I sway her to make healthier alternatives) heaps of roasts, pastas, gnocchi, wraps, cheese cakes & sharing the occasional chocolate bars & cakes
Been trying to keep it over 3000 & under 4000cals a day.

Supplements;
-multivitamin
-xtend
-cell tech
-vit E, C
-fish oil
-glucosamine
-metamucil

The plan atm is to keep eating & training as hard as a I possibly can working on making improvements workout to workout, At the end of the year I will make a judgment on where I stand in regards to putting on more weight or cutting down slowly.

[Tomek]

Little update, haven't missed an workout in over 6 months... Haven't missed a single meal in over 6 months.. Making some decent progress still natty for another month or so

My routine;
Day 1; Legs & Abs
Day 2; Shoulders & Traps
rest
Day 4; Back & Biceps
Day 5; Chest & Triceps

Not sure on weight atm, haven't weighted myself in a month or so now but id imagine im somewhere between 95-100kg.. My eating has been somewhat loose lately, but i make sure i get atleast 200g protein each day & that my calories are coming from decent sources (no empty)

Pulled 4 plates for 1 this week... Finally squatted 2 plates for 10 bellow parallel & benched 2 plates for 5.. standing pressed 80kg ... Inclined pressed the 40's for 11... shoulder pressed 37.5's for 8 and got them into position myself.

[adz82]

Things are going well for you mate. How's the surgery healing?

[Tomek]

hey Adz,

long time.. Surgery has healed up nicely.. the scar itself looks like its going to start fading away soon as it's just finished going to it's reddest and is dulling down now.. I've been bulking up lately so my abdominals look the same as the past few months.. No activities inside and out of the gym cause nuisance to it.. I will try and get some update photos in the next week..

How is it on your end? going to update your journal?

[adz82]

Just aiming to get bigger and stronger whilst enjoying life.

[Tomek]

Mon 22 Nov

The last few days my eating has been pretty loose, at night I would get big cravings and I would destroy my miss's sweets whilst she's asleep .. hehe

Im going to keep tabs off my eats for a little while to keep me honest..

Meal 1
-100g oats
-40g whey
-240ml skim milk
-4 fish pills/ 1 multi/ 1 gluc

Snack
-1L skim milk

Meal 2
-Sub way footlong ham (-cheese +all salads)
-small can of tuna in olive oil

Meal 3
-140g brown rice
-250g beef
-veges

Meal 4
-450ml skim milk
-30g whey
-6 fish pills/ 1 multi/ 1 gluc

3,038 / 67.9 / 335.7 / 240.7

Calories will hit the 4000 mark in about a weeks time...


Trained Shoulders/ traps ... just under 60 minutes

managed to rep the 35's on press's for 9 today

[Tomek]

24 Nov

Meal 1
-100g oats
-40g whey
-300ml skim milk
-15ml olive oil
-1 multi/ 1 gluc/ 1g vit c

Meal 2
-100g pasta
-200g beef
-veges

Snack
-1L skim milk

Pre workout
-20g bulk nutrient pre wo
-3g creatine

Meal 3
-100g brown rice
-200g chicken breast
-1/2 avacado
-salad

Meal 4
-400ml skim milk
-40g whey
-15ml sunflower oil
-1 multi/ 3 fish oil/ 1 gluc/ 1g vit c


80minute back/ bi session

med-heavy weight 8-12 reps focusing on squeeze

[Tomek]

Update 2nd week into cycle (17 Nov, 4th pin done)

Front loading 1g Test E first week
500mg Test E/ 500iu HCG split up 2x week ... 0.25 adex daily <.. been taking it maybe 2-3 times per week .

Trained shoulders today..

What stood out..

Standing BB press 6x 70

DB shoulder press 10x 35, 8x 37.5, 5x 40

^^ Clean ass reps.. pretty much touching my delts with the DB's & going right back up, I needed no assistance getting the DB's into position

[adz82]

Cycle? thought you wern't going to lol

[Tomek]

lol.... you were right about spinning the wheels naturally.. I ain't going to fill my frame out training natural that's for sure.

[adz82]

lol.... you were right about spinning the wheels naturally.. I ain't going to fill my frame out training natural that's for sure.

Lol pretty much. I spent the good part of this year doing it naturally. All i did was gain more than an ideal amount of fat in the process. Still a good 12kg up from this time last year though so not all tht bad.

[bbc]

how come all u guys on here can lose weight and get trim and i cant? i been reading all these threads i dont get it!!!

[Tomek]

quick update

Just finished 4 weeks so far..

No big changes so far, but my misses is assuring me she see's changes..

Im sitting on about 98kg atm & have leaned out a little. Im planning on staying above 95kg and working on decreasing my body fat until I can fully feel the test working > I'll start eating at a proper surplus ie; 4000cals. Atm im on 3000 - 3500 and have been trying to hold a 40/40/20 macro split.. Meat gets expensive.

My strength atm

6x 110 squat
1x 120 bench > after the session I did 7x 100
1x 180 dead .. I try not to train to heavy here, since my lower back gets an aggressive pump (feels painful/ cramped) but I read it is somewhat the norm for test users.
8x 40's shoulder press

My split has changed to
Lower > Push > Pull > 1 day off... sometimes 2 if i need it.

[adz82]

Your test should be working by now. God I notice size change from the start of the 2nd week do the start of the 3rd on 500mg a week.

[wishiwasbig]

fuck your shoulder presses are strong assumin they are with Db's!!