Jimmy

pics looking good tom

just keep on as you are

its all in the right direction

winger

Hey Big Tom, is there a reason for doing pulldowns over pullups?

Tinytom

Nytol - My patience is being tested a lot these days LOL.

Del - I think that when I reach that elusive goal of zero fat and total condition on my back I will simply maintain that condition by backing off a bit on the cardio as it wont be needed so much.

James/Tom - Yeah I do use a lot of whey at the moment the reasons are that first thing in the morning I tend not to be able to eat a lot and oats and say chicken would be hard to get down. I have considered downing some LEW but although they are tasteless I just cant drink them raw with any regularity.

In the afternoon my meal is just before I leave work so kind of like a last minute scoff. I take in some cashews and fats as well to slow the absorption.

PWO I have always got on well with 72g Whey and 40g Vitargo/WMS so I see no reason to change this yet. However I will be changing to cod fillet and rice as I get closer to the show and cut out the shakes.

Tom - Kelso shrugs are performed as follows. Get DB in each hand. Sit on bench. Lean forward so shoulders are in line with knees. Retract shoulders (NOT SHRUG) its not a typical shrug and a very small movement, I find it develops the peak of my traps quite well and certainly has contirbuted to my trap thickness in the last year. You can use quite a bit of weight but I've found it best to do the exercise last in your trap regime as you will feel it more with less weight.

Winger - I do pullups from time to time but I am 90kg and this is close to my maximum on the Pulldown machine so I cant really get the amount of reps or concentration that I want to. Also the straight bar of pullups tends to give my wrists problems.

Jimmy - To the point as always, sometimes its temtping to do new stuff but I have to keep telling myself that its not needed.

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gym rat

best of luck tom, your an inspiration to us all

Tinytom

Thanks gym rat its good to think that somewhere my random burblings are benefiting someone.

So following my plan this week I had a higher carb day on Wednesday there is a snapshot of my diet attached to this post.

I only did cardio on wednesday morning and did not train in the evening.

Thursday's diet went exactly the same as Monday and Tuesday so I wont waste space by repeating it.

Training on Thursday went like this

AM - Legs

3 sets squats (100kg)
3 sets front/rear squats superset (100kg, 100, 120)
3 sets seated leg curls (20kg)
3 sets seated leg curls/Romanian Deads (100kg)
3 sets Walking DB lunges 12kg DBs

I had already trained legs this week so this was more of a cardio workout than anything. I like the idea of training legs together as you get an awesome blood volume type workout where you get so pumped its like you can feel the muscles separating when you squat etc.

I was quite shattered after this, its important when you do this type of training not to get carried away and do too much or you risk over training. The idea is just to stimulate the metabolism enough to raise it for a few hours which cardio (on a bike) would not do. You don't want to break down fibres just burn optimum calories and keep the muscle full of blood.

Thursday nite training went like this

Chest

3 sets DB flyes
3 sets DB flyes/DB press (incline)
3 sets Cable crossover Low/High
3 sets Cybex Press/Front Delt DB raise
3 sets Pec Dec
3 Sets Smith machine military press.

Alhough I am training chest I have found it very beneficial to add a few shoulder exercises in at the end as these muscles are ancillary to a chest workout. Therefore because incline cybex utilises front delt to some degree I add the extra stimulus of a front DB raise as well, only light (10kg)

I also did 30 minutes on the bike after this workout to hammer out some remaining calories.

This morning I trained back first thing and I have a delt/trap workout tonight.

This type of training is draining but very good mentally for pure focus. Cardio is boring and you end up depleted and looking sh*t afterwards, a workout leaves you looking pumped which is a great feeling.

Condition wise I am visibly improved this week, more condition is coming through on my back and my vascularity is very good. From the fornt I am ready to take on anybody but from the rear I need a few more weeks to be in the best shape.

My biggest improvement this year has been my legs, they are bigger now than in portsmouth and more importantly my hamstring sweep has grown which always seemed to be an issue for me.

I will try to get some photos done tonight but I havent shaved my back in a few weeks so they wont be the best, I may wait till tomorrow so that my true condition can show through.

I ABSOLUTELY CANT WAIT FOR MY NANDOS TOMORROW.

Attached Images

diet diary UKM.jpg (46.9 KB, 311 views)

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supercell

I must admit that was something that really impressed me about your physique when I came to see you. Without wanting to sound like a raving homosexual, you have fantastic legs (all the better when shaved tho:-)) Your separation and mass is right up there with the best and if you must know I think your hamstrings are a strong bodypart, not a weaker one.

I really do want to see you conditioned from the back (above the waist) cos when this happens all hell will break loose! This is the only thing IMO that will stop you being crowned the champ and I know that this is a real priority for you. I know just before the Portsmouth show both Paul B and I said that your back was behind (probably not the best thing to say before a show) but now I think you have really taken the bull by the horns (just as I have done with my chest and back development by respected people's comments)

Comments like these from people we respect can only make a person more determined to be at their absolute best come show day. They are certainly not meant to belittle anyone.

The thought of you and me in the shape of our lives on the British stage together is quite an inspiring thought and with the mindset we both have I see no reason why this wont happen.

Keep up the good work Tom. Having potential to excel is no good unless fulfilled and this is where you are different this time round. Your great potential is there to be realised and if I can think that I have played a tiny part in getting you there (by whatever means) then it will have been a job well done.

Stay strong and prosper my friend,

J

winger

Tom, I really like your Journal. Tons of info and easy to read.

I would like to see a pic with Tom and supercell on stage together with trophy's. ;)

Tinytom

Thanks James, I think we are both going to fight even harder because we are friends. BUt thats a good thing cos we really will display the proper effort required to be at the top.

My back has always been my let down I think and this year I have worked hard to bring it up. Being 7 weeks out and in the condition I am it should be there this time.

I think that after you outperform yourself at the Gravesend show today you will have a renewed vigour James and now its the last 7 weeks but we are both in show condition already so after these next few weeks we will both be crazy looking.

I just cant wait till the British now mate. I hope you are staying at my hotel (City Inn) as normal and we can have breakfast in the morning a little less stressed than we both are now.

Whatever the result at the Finals neither of us can say that we didnt do our utmost to beat each other LMAO

Winger - Thanks mate, I do like to read peoples comments if they have enjoyed reading the thread as it makes all those bloody tedious hours of inputting food times etc worthwhile. MOst people dont realise that I do this free of charge and so its nice to be appreciated.

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winger

I get more info here than any book or the thousands of anecdotal studies that don't mean squat.
Once again, thanks you giant killer! ;)
That goes for you too James!

supercell

Good post Tom, summed up perfectly.

Speak soon big guy

J

Littleluke

Only just had a good look at this thread, I must say you're looking extremely well tom and with so much time left. This competition will be too close to call! Good work.

Fantom

Hey Tom,

Thanks for the mention, it's Simon Fan here and yes I will be trying to qualify for the British this year, can't let you guys have all the fun now can we?? Should be a good line up, It's been a few years since I competed but I'm hungrier and better than ever so you guys had better be busting your balls!!! Training with big Zack Khan and Dorian himself so got a good team behind me. Well, must go and train!! Drop me a line boys and girls

Fantom

Delhi

It just gets better and better....................


How things Tom? looking forward to your next update.

supercell

Welcome Simon and best of luck with your qualification and prep. We will all make sure the U90's IS the class of the British this year.

J

Tinytom

Hi guys sorry not had a chance to update as been so busy with all the business things that not really had a chance to write along reply here.

Basically I do my diet updates at my day job first thing when no one is around however this week I've been doing my business plans and website work instead as this will be my income in a few months.

So this week has been a bit of a departure from convention from my usual diet plans.

I was not happy on Sunday as I felt that I had not made progress at all last week. I was looking quite flat and depleted even after my carb up day so I knew something was wrong with what I was doing.

Therefore I decided to do a little experiment this week and I have doen the following

1. I returned my carb levels to my normal intake. i.e 100g oats am, 100g rice split over 2 meals, 40g Vitargo PWO. This gives about 250g carbs a day I think (I'll have to check my diary when I update that later) Theres also carbs from lecithin, nuts etc before any smart asses say that it doesnt add up (mr Llewelyn )

2. I reduced my fat intake, I felt that the fats were not really helping me as I was increasing my carbs therefore my fats have been adjusted to

5g EPA with breakfast
10g Udos with 11am meal
30g Cashews with 2pm meal
30g Cashews with evening LEW meal.

So my fat profile has been lowered somewhat.

3. I continued with my 2 WO a day split on every day except wed and Sunday. ON Wed I did cardio am and rested PM. On Sunday I did calves and cardio am.

4. Addition of a higher carb day on Wednesday. I was doing an extra serving of oats on Wednesdays but I felt that this was not enough considering my conditioning level and the problems with the level of calories burnt through training. Therefore on Wednesday I had my normal diet but included some wholemeal buns with turkey burgers and 2 Cinnamon Trioplex bars as well (these will be replaced by oats and rice next week as it was a last minute thing before I had to go out)

5 Training - My training as you may recall is aimed at calories burning not muscle development/growth. Therefore I have been training some bodyparts twice a week for the last few weeks. This obviuosly depends on the previous week as to what I do this week but an example of last week is as follows

Mon - Quads AM, Hams/calfs PM
Tue - Back AM, Delts PM
Thur - Quad/Ham superset AM, Chest PM
Fri - Delts AM, Back PM
Sat - Arms
Sun - Calfs
Mon - Quads AM, Chest PM
Tue - Delts AM, Back PM
Thur - Quad/Ham AM, Delts PM
Fri (today) - Chest Am, Back PM

I think thats right for last week, havent got time to double check now.

But you can see where things are going, a lot of work on bodyparts so each one gets hit a few times over 2 weeks. BUT nothing is to failure its all moderate weight for 10-12 reps with a few supersets. Its not EASY but not an all out failure and strength workout like I would do Off season.

This method is working well for me so I plan on using it until I feel I need to change again.

THE RESULTS

So this week there are noticeable results

1. My back is fuller and drier
2. My chest is not depleted (a sign that I am undercarbed)
3. I have loads of energy for training.
4. Noticeable differences in my condition and hardness.

Therefore I am confident that I have made the right decision and after talking with Paul Scarb (my voice of reason and about the only guy I do listen to on diet) the theory makes sense as well.

So I will definately get some photos done tonight, hopefully theres a visable difference lol.

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