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Tomahawk007 last won the day on March 3

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About Tomahawk007

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  1. Ultimate cluster workout week 1 workout 2 bench weight 250 Bench cluster set 295 for 5, 305 for 5, 305 for 5 Football bar middle handle(assuming 35 pound bar) 235 for 5, 245 for 5 T bar row drop set 150 for 10 drop 100 for 7, 175 for 10 drop 125 for 8 Pullover machine 180 for 10 drop 135 for 8 So this workout is taking a little longer than I was expecting. Hopefully can tighten up and get it closer to an hour. Haven't done a good job of tracking time but they are definitely longer. The rest periods between cluster sets are supposed to be 4 minutes. I am definitely enjoying it so far. Think it will be great for my strength.
  2. So here was my first workout doing the ultimate cluster Back squat beltless with weak sleeves cluster sets: 375 for 5, 385 for 5, 395 for 5 Front squats with slight heel elevation cluster sets: 275 for 5, 295 for 5 Glute drive with hoop circle drop set: 210 for 10 drop 160 for 5, 220 for 10 drop 170 for 5 Lying leg curl 120 for 10 drop 90 for 7, 130 for 8 drop 90 for 7 It took me a bit longer than I would like. Got to stay on track. Warm ups were probably a bit long. Plus getting used to timing. Also it was a busier day at the gym and more of gym bros were there than usual lol. More volume than I had been doing. Felt good to do back squats for the first time in a good while. Wasn't sure how they would be beltless since I have not gone beltless on them in a LONG time. I feel like I noticed a difference on strength with the belt on the squat the most. Will be fun to see how much I can push my squat without it.
  3. Here is my workout from Saturday: Romanian deadlifts 315 for 9,5,3 DB pull over slow negative 60 for 9 Reverse fly machine 120 for 12,3,3,3,2 Axle bar curl RP 115 for 6,3,2 Alright so here is what I plan on doing for the next 3 weeks Cluster training for the first 2 exercises Day 1 back squat, heels elevated front squat, lying leg curls, glute drive Day 2 bench press, close grip bench, t-bar row, pull over machine Day 3 deadlift, snatch grip deadlift, back extension, Zercher shrug or Kirk shrug Day 4 military press, close grip incline, lat pull down, face pull At least that is kind of the guideline of what I want to do. Pretty sure about the first 2 exercises for each whereas the accessory lifts might change. My plan this week is to try and lift Monday, Tuesday, Thursday, and then Sunday. Got the leader retreat Thursday-Saturday. So I will be trying to deadlift EARLY Thursday.
  4. Workout for today: 249 😕 Zercher squats cluster set 305 for 5 Close grip floor press with axle bar RP 305 for 3,1,1 but it did seem easier than last week. Not as close to it coming back down on me lol Incline DB press slow negatives 85 for 11 DB lateral raise a bit of partials 45 for 11, 7 then superset for pressing for 7
  5. Workout today: 249, that is a little disappointing, was hoping it would go down more after getting to that number by Tuesday(early) Pendlay rows rest pause 295 for 8,4,3 1" DB Romanian deadlifts 60 for 12 slow negatives. Was going to do the Hyper extension but it was occupied Straight arm pull down 70 for 13,3,3,3,3,3 Might need to use a different station to progress because 80 was a BIG difference Cable curl 100 for 12,3,3,3,3 So I met up with Hayley for coffee. She apparently doesn't drink coffee lol. But I wanted to do something a little low key for first time meeting. Not trying to do a big date or something that adds pressure. We just sat and talked for a good while. Good flow of conversation. Got to get a better sense of who she is. I like what I know so far and hope to get to know her more. I brought Monopoly Deal Millionaire(card game). We had talked about how we both like game nights and she liked Monopoly. Still wasn't sure how it would go. She seemed to enjoy it and we played a couple games(much quicker than the board game lol). Good chance to be a little competitive and playful. Actual date was brought up. So hopefully we can figure out when that can happen. Doesn't seem like schedule is going to line up. She has family coming into town this weekend. I will be out of town next weekend. Shouldn't be tough to see someone who lives in the same town as you lol. So here is something odd. I got on OKCupid recently. Usually I would get on POF BLEEEHHHHH lol. I have messaged a few women and actually gotten responses back lol. Like having engaging conversations. Not the internet dating I am used to at all lol. More funny than anything. Most are a good distance away anyway.
  6. Axle bar bench rest pause 295 for 7,2,1 Incline DB lateral raise mechanical dropset 35 for 9,3,7 Leg extensions 230 for 10, 3,3,2 Triceps extension lat pulldown with wide angled grip 120 for 11,3,3,2 walk over to dips BW for 12
  7. Feels nitpicky and I can't help but laugh. If that is unprofessional then I don't know what to call stuff other people do lol. I did leave out the part where she said something along the lines of she was looking for someone. I could see it more if it was my client, but I have no bearing on their work. I call him a co-worker but we are technically independent contractors. In most cases I would not be close with my "coworkers," but I am at a smaller company and we actually get along lol. I would agree in most cases but there is a legitimate difference. There are multiple sets but about 3 groups. 1 set that is clearly light except for like one plate. 2 sets of the same brand that are a little heavier. Then the rest(different sets) that kind of fall in the middle and it doesn't matter much. As long as I match them that much I don't care. Alright so here was my workout from today. Weight was 249 which is probably the lightest I have been this soon after a Carb Nite lately. Hopefully it continues to go down throughout this week. Neutral grip pull ups cluster set +25 for 6 reps Wide neutral grip lat pulldowns rest pause 250 for 9,5,3 Neutral cable row iso slow negative 150 for 8 Seated leg curl myo-reps 200 for 12,3,3,3,2 Cybex plate loaded biceps curl incline 30 for 8,3,2
  8. At my gym there are multiple different sets of weights. There is a set of 45s that are definitely heavier. Someone weighted them and they were 47 pounds instead of 45. Standing axle bar press 185 for 5,2,1 Glute drive 190 for 10 second contraction then 12 reps DB overhead triceps 65 for 12 slow negatives Nautilus chest machine 200 for 12,3,3,3 then a weighted stretch hands in
  9. Notes from my past few workouts really. Pendlay row 285 for 9,5,3 Frankenstein squats 285 for 5,3,1 Close grip axle floor press 305 for 3,1,1 Deadlifts cluster set 495+++++ for 5 reps. All 10 plates were the ones we suspect are 47 pounds. So potentially 515 lol Last night went out to dinner with a coworker and his 18 year old son. Talked about a nice wide range of topics. He is a good guy and I am glad to work with him. Nice to enjoy being around the people you work with even if it isn't a typical office setting where you are constantly around each other. Talked some business and what we got going on. Plus brought up my dating life somehow 🤔 Went towards hey if you know anyone let me know lol. He thought of a client's daughter who came along to some showings apparently. Showed me a picture and she looks cute and she is 24. So I was like sure see what you can do. He apparently reached out to her mom and then passed my Facebook along to see if she was interested. She apparently said yes and he sent me her number tonight. Been trying to find more ways to actually meet more women. Been realizing I just don't meet many. Hard to say I am trying to if I don't put myself in situations to meet new women.
  10. Rested yesterday. Didn't sleep as well as I would have liked Monday night. Axle bar flat bench 285 for 8,3,1 not spot so I didn't push for extra reps on the 2nd/3rd part Incline DB lateral raise 30s for 10 slower negatives then mechanical drop standing followed by partial Leg extensions 220 for 12,3,3,3,2 the pain Rope triceps extensions 110 for 15,3,3,3,3,2
  11. It has actually been what I seem to respond to best. Keep in mind the volume is SOOOO low. I am doing 4 exercises with 2 prep sets and then a hard working set with clusters, rest pause, longer negatives, etc. I don't even mention the prep sets. For instance on the rack pulls I will do 225 for 6, 315 for 5, and then 405 for 4 with my work set being 495 plus. That is the most prep I do. Bench is like 205(6 reps) then 245(4 reps) with 275 work set. In the past I have definitely over done it when it came to volume. Workout today: Neutral grip chin ups cluster +25 for 5. Felt pretty easy especially compared to how I remember last time. Lat pulldown wider neutral grip 250 for 7,3,2 This was honestly extra lol Seated cable row iso hold with slow negative 150 for 8(?) then some extra regular reps Seated leg curl 180 for 15,3,3,3,2 Incline DB curl 30s for 10 reps slow negative and then hold at end 3 prowler runs down and back. Again some extra. I won't be doing this again lol. My quads, hams, glutes, and lungs were burning lol. I laid on the ground for a minute...s. A little more than I usually do. I like doing the extra lat pulldowns since I have switched most of my primary(first) lifts to rest pause but kept the chins as clusters. Plus I went in with the plan on having a carb meal tonight. Had carb nite on Friday and waiting till Saturday for next carb nite. A little longer than I would like to wait. So I figured one carb meal would be help bridge the gap. There is a good chance I end up lifting till Saturday though. Definitely feeling it right now. I do jumps before my workout to get amped up and I felt on pretty quick. Plus my strength seems to be going up. My body seems to be enjoying the diet even fighting off sickness. My right biceps and shoulder were bothering me. They feel much better now.
  12. So I got lazy with posting BUT I have still been lifting. Kind of over the sickness now. At least it is mostly clearing. Got some coughing with mucus coming up and plenty of snot but feel better. Workout from today: Standing press axle bar rest pause 185 for 3,1,1 Glute drive with band around knees 190 for 10 second squeeze then 9 more reps Triceps extensions Strive machine 45 middle 50 beginning 8 reps Nautilus chest press machine wider handles 185 for 12 reps I believe and then 3,3 followed by a stretch with the narrow handles Weight was still up from carbs on Friday but coming back down. Was 251 at the gym with clothes and shoes on today. Although I went over to my parents for dinner and checked my weight with gym clothes on no shoes and it said 254 so lol. I am not sure if I trust the gym scale lol. Probably should buy a scale for home to check morning weight. I do feel like I am leaning out though. I am tempted to lift tomorrow. I ended up taking Sunday(typical) and Monday off last week. Just kind of in the mood to lift and it helps. On the flip side of that I am looking into trying a 4 day a week program lol. Want to mix things up a bit. Not sure how I will handle only 4 days a week. But I might get motivated to walk more often. Plus going 6 days a week has me tied to the gym. Granted I could just back it off to 5 or even 4 days a week if something comes up. But I like the focus of the program I am looking into and that is strength. I realized how much my body changes when I focus on getting stronger last time.
  13. So I have not been feeling good. Sunday wasn't bad but still could feel it coming on. Tuesday it was in full effect. Woke up and my head was hurting from the pressure. Felt it again this morning but it passed quicker. Workout yesterday: Felt like I was in mud. Really couldn't get going. Lat pull down wide grip rest pause Neutral grip seated rows Seated leg curl Incline curl machine Workout today: Still felt a bit ehh going into it. Flat bench with axle bar rest pause 275 for 8,3,2 I honestly have no clue what happened here. Last week I used the Fat Gripz extreme for 5 reps. Had been doing clusters mainly. Incline DB lateral raise 30s for 10, mechanical drop set standing and then partial Leg extensions 220 for 12,3,3,3,3 Lat pull down triceps ext 110 for 10,3,3,3 Also my gym just got a EliteFTS back raise pro. Will have to actually start doing them now. Seems like he has been adding/rotating more equipment lately. Really wish he could get more space though. There is basically another gym in the back.
  14. Workout today: Standing press axle bar rest pause 175 for 4,1,1 Glute drive 10 second squeeze first rep 190 for 10 then 10 second squeeze Overhead triceps rope cable 110 for 12,3,3,3,3 Nautilus chest press triceps grip 170 for 12,3,3,3,3 Cable upright row ELECT superset with cable standing row set of 12 squeeze So I went to the wedding today. It was outside and it had been raining lol. Thankfully it stopped long enough for the ceremony. Had fun with the group from my church. Did plenty of dancing. I think I got enough of an indication from Abby it ain't there. Probably not something I should be exploring anywhere. Definitely had the guys in the group trying to push towards Megan. It is rough when I have the desire to marry but it seems impossible for me. Hopefully can get some good sleep tonight and be rest for tomorrow. Got plenty I need to do and need to keep myself busy.
  15. Oh ya definitely. Yall get a lot of melancholy out of me. But that has a lot to do with how I use this log/blog lol. I tend to just vomit stuff out as seen by a recent post. Lately I have been in a really good mood and engaging with people. I kind of mixed time periods. When I was in the dead end job I wouldn't said I didn't have connection but it was a day in day out kind of existence. Not a lot of upside but not a whole lot of risk either. I could keep my head down and not really try. I think a better example of no connection was when I was doing absolutely nothing with my life and had nothing going for me. I was a porn addict who worked out and occasionally interacted with people. I would said I am the most connected I have been right now. I am a little transient when it comes to friends. Been that way since probably high school. I know people yet rarely get close and have different groups I can float among but not quite fit. Kind of always how I have seen myself. I will say lately I am more comfortable with who I am and care less what people think. They are either going to like me or not. Anyway, I spent a good 8 hours helping my sister and brother in law move today. So nice heavy furniture. Thankfully we got some good help. Had some good meals prepped before and then my parents dropped off some food(pot roast with hard boiled egg and carrots, at least that is what I had). Really needed that protein lol. Then decided I still wanted to get my workout in: Rack pulls(high) 505+ cluster set of 5 DB pullover 50 for 11 slow negative Reverse fly machine 90 for 13,3,3,3,3,3 Preacher curl machine rest pause 120 for 5,2,2 Felt a little ehh this morning. Pushed through with some caffeine. I can still feel the bleh in my throat. Hoping to sleep good tonight and recover. Going to eat some more protein. I have been upping my protein lately. Before I would say I was close to 160 maybe. Now I am pushing past 200 and sometimes more. Dropping the fat a little since I got plenty in storage. Looking forward to the wedding tomorrow. Hoping to feel good and do some dancing 🕺
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