J.Thom Uncle Z Head to Head Challenge

[suprfast]

Update: 10/12/2011
Wednesday- Back

Body Weight Wide Grip Chins/Pull Ups
x10
x10
x8
x8

RACK PULLS (Exactly at knee level)
15x135
8x225
8x315
8x405
4x500

Underhand Lat Pull Downs
15x130
10x150
10x180
10x200
8x210

Hammer Strength 1 arm rows
15 reps X 1 45 lb plate
10x2
10x3
8x4
8x4

CG Cable Rows
10x150
10x200
10x240
10x250 (whole stack)

Notes: Strength is still high, going to keep pounding the food and weights and continue to grow like a champ.

Im digging the racks like everyone else. I dont see many 500+ lb rack pulls by anyone. Strap-on? Strap-off? Chalked? Rack pulls brought my deads up over 100lbs. Looking good J

 

[suprfast]

I could say the same to you, benj...

Thats just a low blow...I love it.

 

[SwoleZilla]

My pec is okay, but I'm not brave enough to hit heavy flat bench yet lol. I'm mainly sticking to incline pressing movements and a lot of incline flys. Hopefully it's good for tomorrow. I definitely want to hit some heavy Incline BB presses.

well at least its gettin better

yeah dude just change it up for a little and smash that upper chest

 

[chucky1]

ha ha thanks man. I've pulled more on rack pulls before but I felt good with the 500 lbs today. Next week I'm going to pull some heavy deads for sure. I would love to lift 500 for a double off the floor.

All day bro, All day lol...

 

[vannesb]

Sweet! JThom getting BIG for sure! Can't wait to see everyones final pics!!

 

[J.thom]

I use straps for most of my back exercises. But I use a different type of grip. I use straps but I let the bar hang in my hand. Meaning I don't use my thumb to grip the bar. It's harder but I like it.

 

[SwoleZilla]

All day bro, All day lol...

off cycle also

YouTube Video

 

[J.thom]

Fuark, strong lifts brad.

 

[J.thom]

Update: 10/13/2011
Weight: 221 +12 lbs
Thursday: Chest

Incline BB Press
15x135
15x135
10x225
10x225
8x225 for pause reps
-I really wanted to get a crazy pump today so I just kept pumpin out the 225 w/ a good ROM.

DB Incline Flys
10x30
10x40
10x50
10x50

Machine Flat Flys
15x100
15x150
10x190
10x190

Cable High Flat Flys
(standing straight up, cable's at the top of your chest, pressing together)
15x40
15x40
10x50
10x60
10x90

Notes: My chest if feeling good. I think Im going to try some heavy flat benching next week, buahhahaha.

 

[vannesb]

off cycle also

YouTube Video

yea he is a monster for sure1

 

[J.thom]

YouTube Video

Well tomorrow is leg day . I'm going to try to puke buhahaha.Bring the fucking pain! I can't wait!!!

 

[SwoleZilla]

Fuark, strong lifts brad.

thanks man. too a while to get that strong

yea he is a monster for sure1

thanks V

 

[chucky1]

thanks man. too a while to get that strong



thanks V

ya buddy nice lifts, now that i know thats you, and the other vids are impressive too

 

[chucky1]

Update: 10/13/2011
Weight: 221 +12 lbs
Thursday: Chest

Incline BB Press
15x135
15x135
10x225
10x225
8x225 for pause reps
-I really wanted to get a crazy pump today so I just kept pumpin out the 225 w/ a good ROM.

DB Incline Flys
10x30
10x40
10x50
10x50

Machine Flat Flys
15x100
15x150
10x190
10x190

Cable High Flat Flys
(standing straight up, cable's at the top of your chest, pressing together)
15x40
15x40
10x50
10x60
10x90

Notes: My chest if feeling good. I think Im going to try some heavy flat benching next week, buahhahaha.

damn bro thats alot of flys, kill it man, lets see that flat bench next week

 

[vannesb]

Damm your right that is a shit load of flys!! keep killing it bro!! Its getting close to the finish line!

 

[SwoleZilla]

damn bro thats alot of flys, kill it man, lets see that flat bench next week

Damm your right that is a shit load of flys!! keep killing it bro!! Its getting close to the finish line!

i thinnk its cuz of his pec isnt as good as new and he doesnt want to push it to the point of injuring it again...

 

[J.thom]

yeah, I was avoiding any flat pressing movements. My chest got a CRAZY pump with the incline pressing movements and all the flys. Definitely a solid w/o.

Just finished meal number 2 and I'm going to cause chaos in the gym today. TIME TO BLEED!

 

[vannesb]

Bleed Baby!

 

[KILLEROFSAINTS]

maybe you should try pre exhaust for awhile

 

[J.thom]

Update:10/14/2011
Friday- LEGS

Warm Up Leg Extensions
20x100
20x100
20x150

ATG SQUATS
15x135
10x185
8x225
6x275
6x315
2x365
1x405

Lying Reverse Leg Curls
20x50
15x70
15x70
15x70

DB Stiff Leg Deadlifts
10x35
10x45
10x55
10x55

Body Weight Walking Lunges
x20 steps
x20 steps
x20 steps
x20 steps

Notes: I'm happy I got to squat heavy today, that was my main goal. I honestly could of went home after squats and would have been happy ha ha. My legs are already sore. Just had a steak and now I'm relaxing. feelsgoodman

 

[heavyiron]

How's the body fat?

 

[J.thom]

How's the body fat?

It's stayed the same and my weight has gone up +12-13 lbs so far. I don't think I'm hold much water weight either. My diet is pretty clean now and I'm just going to continue to do some cardio. For the last week of the cycle I will do 4-5 really low carb days, then 1-2 high carb days so I can fill out for the final pictures.

When I mean my BF has stayed the same, I'm talking about from the last 1-2 weeks not since the beginning of the competition. My BF has gone down a little since the start of this competition.

 

[heavyiron]

Thanks for the update

You are holding water if you are still on Test. Its amazing how much weight you can drop once you go off T and still have the same strength. My last transformation I dropped like 3 extra pounds once the test cleared and I was already water depleting that week before.

 

[J.thom]

Cliffs from this weekend:
-I fractured my right wrist
- soft cast for 2-4 weeks
- will plan my w/o around my wrist
- will give a full update later tonight

- any advice??

 

[bigbenj]

damn dude, one thing after another. what happened to the wrist?

 

[J.thom]

Long story short, I fell down.

 

[bigbenj]

got too tipsy and acted a fool? lol just kidding. hope it heals up quick. lots of machines, dumbbells, and pulleys in your future.

 

[KILLEROFSAINTS]

Cliffs from this weekend:
-I fractured my right wrist
- soft cast for 2-4 weeks
- will plan my w/o around my wrist
- will give a full update later tonight

- any advice??

honestly im the kind of guy im gonna workout no matter what....but thats dumb....thats why ive got tons of nagging injuries that never heal....take the time off....or work around the injury


heal and come back hungry

 

[bigbenj]

^^^^

 

[J.thom]

Update: 10/16/2011

Yeah, it's hard to type so I'll keep it short. I accidentally fell down and I slightly fractured my right wrist. It's the same wrist I previously broke in half when I was younger. I only have to have this soft cast on for 2-4 weeks, but then I have to see a hand specialist. I am hoping for the best. I will be in the gym tomorrow. I will do cardio, abs, calfs every day and then what ever is possible for my normal movements. Tomorrow is ARMS so it will definitely be interesting. I will only stick to cable or machines for now.

I guess the next few weeks of test will help me maintain all the muscle that I have which is good. I also just cooked up my meals for the next 3 days. Boy was that a mission lol.