Tom's first journal

[Emma-Leigh]

I look at them then say to Andrea " Ya know , it's so funny scaring straight people"

I am so glad you are allowing yourself to finally BE YOU!!! It must be such a weight off your shoulders....

I am really glad that your friends are cool with it too!

Oh - I'll get to your workouts questions tomorrow ok... I'm really tired and I need to get to sleep.

Night Tom-Tom!

 

[Tom_B]

TOM!!

DO NOT EVER SPEAK ABOUT YOUR MOTHER WITH THAT LANGUAGE! EVER.

I am sorry - but that is really wrong. Yor mother may not do everything you ask of her, and she may get on your nerves but using that word to talk about your mother?? What are you thinking??!!



You better go wash your mouth out with soap boy.

I know I shouldn't it's just .. ugh .. she's so .. I can't even put it in words.

I can understand if you couldn't do everyhting I asked of her , I know my every need shouldn't be first in her list I realize that and I understand. Like for instance if she said instead of going to the gym at 7 , she actually wanted to go at 8 cause she was doing something with friends , I woulda completely understood and got myself there via taxi , or dads van or something. But she didn't. She promised me she'd be there exactly at 7PM. She she did want to go to the gym , just she dosen't like going alone , she likes going with me , that's why that happened , so she could hang out with her friends , and still go to the gym with me later. Forget the fact that messes up my schedule (my pre worout meal timing was also messed up , so I drank 1/3 of my PWO shake to compenstate) and messes up my day the next morning .. *sigh*

O and probably the worst thign that happened between us , was she was on a rant the previous day abouthow she always has to do laundry and she never gets help with it. So I asked her the next day after she calmed down if she wanted she could teach me how to use the washer and I could help out with laundry , well she then jumped out fo the chair , grabed a knife and pined me up against the wall ( i was like 11 y o) and held the knife right at my chest screaming "NO F*cking way you little c*ck sucker , you f*cking piece of sh*t , thats MY f*cking washer and I'm not letting any one of you p*icks touch it"
After that I don't ask to learn how to use stuff to help her out. I'm 16 years old and I don't know how to use a washing machine.

And my poor sisters whos 10 and 11 and just want to be kida and do kid stuff! My mom screams at them to the point where there crying if there hair looks greasy cause "Your not pretty like that , you look dirty and disgusting" and if they want to go outside , jsut tot he park with firends and play around they have to fix there hair so their presentable and make her look good , and put on good clothes and god forbid if they get there clothes / hair dirty .. ugh ..
In public shes the happy cheering loving mom everyone wants , only my really really good friends have seen her true side and they don't know how I put up with it.

 

[Tom_B]

I am so glad you are allowing yourself to finally BE YOU!!! It must be such a weight off your shoulders....

I am really glad that your friends are cool with it too!

I'm so glad I'm doign this too! Omg it really does feel like a weight has been lifted off my shoulder! I'm so more Happy not fiding everything all the time , being able to talk to my friends in the open about thing .. so much better , I'm really really happy and right now at this point I don't care who else finds out. Apparently all these grade 11 and 12's are talking about how I've now become openly gay and that me and Corey are going out LOL!! So I guess it's spreading fast , it's only a matter of time if my rents find out .. not sure what I'll say , I think I'd just tell them. Personally I don't care , it's just my mom would add it to her things that stresses her out , and my dad .. I'm really scared he'd disown me .. see where's he's chinese he beleives everything should be the traditonal way of things , and I'm sure that falls with man should marry women .. he's my main concern. My brother wouldn't care , my sisters .. ugh they wouldn't know what to think. to them it's disgusting right now .. who knows ..

Oh - I'll get to your workouts questions tomorrow ok... I'm really tired and I need to get to sleep.

Night Tom-Tom!

Night Emma! Gets lots of sleep!! , for it's the weekend

 

[BulkMeUp]

these two guys looked at me then looked at each other and gave a look like " O god he' so gay it's disgusting" Or something , so I look at them then say to Andrea " Ya know , it's so funny scaring straight people"

While being out and proud is fine, you might want to be a bit discreet at times. Not everyone is accepting. There are plenty of intolerant homophobe crazies around. Just a word of caution

 

[BulkMeUp]

Also was there enough work for my back Today?

How about some kinda rows? BB or seated?

 

[Tom_B]

Opps forgot to mention weight this morning was 139
Just got home from hair cutters and Tim hortons ... OMG they now have these triple chocolate cheesecake things SOO damn good!! .. also had a frosted cinnamon roll what can I say I was hungry
Now I have to go walking again to work really don't want to work today .. owell at least I have this book to past the time (Dalemark Quartet) , it's so far really good , bust a bit crazy.

 

[Tom_B]

New Dog!!!!

I got a dog!!! It's sooo cute!! It's a chocloate lab , 8 weeks old , and it's name is Sunny! I love it!!

P.S. Ignore me , I'm having an ugly day LOL ... no serously though.


--------------------
Edit -
EWWW!! wow after these pics I'm serously considering shaving my arms

 

[Tom_B]

May 15 - WOOHOO theres like a month of school left , then exams

Training -quads + Shoulders
Clean and Press - *20lbs* 1x13 , *50lbs* 3x8 , 1x7 + 1 ify rep .. screwed up the second pull movement up.
Full Squats with slight wider than shoulder with stance - *45lbs8 1x6 , *95lbs* 3x10 .. could gone higher maybe 10 - 15lbs ..
Standing Low PUlley Deltoid Raise - *10lbs* 1x10LR , 1x9LR , 1x8R , 1x7 + almost one more , so close R
Distance STep Ups - *20lbs* 1x12R , 1x12L , 1x12R , 1x12L *REST* 1x12R , 1x12L , 1x12R , 1x12L - coulda gone to 25lbs .. but my grip was giving out on me after the first set , so if I took the 20's back downstairs then carried the 25's back upstairs my grip wouldn't of held out.
Rear Cable Raise - *10lbs* 2x12 , 1x10
Leg Extensions - *30lbs* 2x12 .. first set felt good , second set was kinda painful ..


And thats my weak ass workout LOL - I'm gonna wait untill my recomp is done , then work on strength. I just don't want any more mass added to my legs when it could be used for my arms or something .. , so I'm gonna keep it at this weight , except increase squats a little , and keep increasing step - ups (and obviously increase my shoulder work)

Good Workout - really liked the ass to grass squats - I was scared of them , but after the first set I don't know how I ever got on without them, and going deep didn't bother my knees either , pretty sore. My good my biceps are STILL killing me , all this week every bodypart I've trained I've had DOMS for 3 days , not use to that. Also around my elbow down through my forearm feel weird , the palm side .

And I used my gloves for the first time today .. OMG SOOO much better , I can now perform my exercises with better grip and without my callouses riping off and me being in pain - I look like a retard mind you , just imagine some kid with these gloves , bedhead , pyjama pants , some random t-shirt and these womens workout gloves (The mens one were SOO ugly!! - you can't tell there womens , there a dark white with black) , and then starts moving some really weak weights around

​

Diet -
Meal 1 - whey , skim milk , oats , banana
*Post Workout* whey , skim milk , oats , banana
Meal 2 - oats , EW , CC , banana, walnuts
Meal 3 - tuna , lettuce , apple ,olive oil , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix , skim milk , whey , fishies , walnuts
Meal 6 - walnuts , CC , fishies



Macros ~
Calories - 2816
Fat - 81G ( 9g sat)
Carbs - 331 (40g fibre)
Protein - 198

Water -4L ..
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , salt , SF ketchup, diet pepsi
Sleep -8 hours

Sonny's doing great I love the little fellow .. except I thought he could handle sleeping in the bed with me .. well I wake up at 3am , he's on the floor tearing everything up .. my god it was a mess. So I had to put him in the crate and he kept whimpering - and as of today he can go up our stiars , it's soo funny LOL , he also loves going under my bed and takes naps , and when he wants to play he tugs at your socks and pant legs and pulls on them - sometimes he gets skin though. OO and today when he wanted some water he picked his water dish up with his mouth and came trouting towards me with the cutest look.
My dad dosen't know he exists yet though!! ROFL .. he's been kept secret in my room , when dad finds out mom bought him he's gonna be soo mad.
- The only bad thing that's happen so far is he's peed on my bed .. but that wasn't his fault , we couldn't take him outside cause dad was upstairs , and then later today he peed under the kitchen table , no biggy , just hopefully he dosen't pee on carpet **crosses fingers**

 

[Tom_B]

While being out and proud is fine, you might want to be a bit discreet at times. Not everyone is accepting. There are plenty of intolerant homophobe crazies around. Just a word of caution

LOL ya I know ..

I know who is who cause we live in such a small town and who is really homophobic besdies I kinda knew the guy , we've talked a couple of times , hes actually really nice, they both are.

 

[Tom_B]

How about some kinda rows? BB or seated?

Well that was my more lat dominant day .. hmm I'll figure it out by fri though.

 

[BulkMeUp]

Clean and Press - [/b]*20lbs* 1x13 , *50lbs* 3x8 , 1x7 + 1 ify rep .. screwed up the second pull movement up.

Standing Low PUlley Deltoid Raise - *10lbs* 1x10LR , 1x9LR , 1x8R , 1x7 + almost one more , so close R

IMO, both those will work your lat delts. Maybe you should switch the second one for bent over raises, or something that will hit your rear delts.

Good Workout - really liked the ass to grass squats -

Wierdo!

I was scared of them , but after the first set I don't know how I ever got on without them, and going deep didn't bother my knees either , pretty sore.

My good my biceps are STILL killing me , all this week every bodypart I've trained I've had DOMS for 3 days , not use to that.

Sounds like you are getting into some serious training, now. Just wait , that cardio will become a real pain to do when the rest of your body is aching! Especially when it comes to your legs. No No.. dont say you will never give it up.. you will be in so much pain, you will be glad to go home

Also around my elbow down through my forearm feel weird , the palm side .

Hmmmm. Keep an eye on that.

And I used my gloves for the first time today .. OMG SOOO much better , I can now perform my exercises with better grip and without my callouses riping off and me being in pain

I know what you mean by that. Earlier i never used gloves. Boy did i have some major callouses!! Now i simply use those kitchen type sponges..lol.. When they get dirty, i simply throw them away and use new ones.

- The only bad thing that's happen so far is he's peed on my bed .. but that wasn't his fault , we couldn't take him outside cause dad was upstairs , and then later today he peed under the kitchen table , no biggy , just hopefully he dosen't pee on carpet **crosses fingers**

I'm not experienced with pets, but arent you supposed not to encourage him to do that and take him out regularly, else he will think it is ok to pee all over the place.

 

[LW83]

IMO, both those will work your lat delts.

What are lat delts


If you wanna hit all three heads with one excersize.... standing overhead presses (barbell).

Start with just the bar and get your form down. GREAT excersize.


Tom,

By 'Standing Low PUlley Deltoid Raise' do you mean Front raises?

 

[BulkMeUp]

What are lat delts

Deltoid (Lateral) a.k.a Side Deltoid.

 

[LW83]

Ohhhhhh! Lateral.

I thought you were referring to latisimus dorsi.

I think front raises would mostly be front delt involvement.

 

[Tom_B]

Sounds like you are getting into some serious training, now. Just wait , that cardio will become a real pain to do when the rest of your body is aching! Especially when it comes to your legs. No No.. dont say you will never give it up.. you will be in so much pain, you will be glad to go home

LOL this has already happened last Thurs on my hammie day , o god the pain of trying to do cardio .. but I pushed through , it was hell ..I'm trying to get it som cardio falls on Mons and Wed. ... need more step classes to advance though ..

I'm not experienced with pets, but arent you supposed not to encourage him to do that and take him out regularly, else he will think it is ok to pee all over the place.

O I take him out regularly .. it's just when he peed on my bed , I couldn't take him out that time cause my dad was upstairs getting his hair cut .. he woulda seen the puppy. But when he was doing it he started barking to let me know , poor thing .




LOL Adrian and Luke you completely lost me on the whole shouldert thing!!
Ok this is what I'm currently doing -
The clean and Press
Standing Low Pulley Deltoid Raise
Bent over flys on the cables (I jsut call them Rear Cables)

Dosen't this hit all parts??
And Luke what do mean about standing overhead presses??
These - except well standing of course

 

[LW83]

Standing Low Pulley Deltoid Raise

Cable side laterals

These - except well standing of course

DO them

 

[Tom_B]

March 16

Training -Off / abs

Just some
-Ball Pikes
-Hanging Leg Raises
-Hanging Leg/Hip Raises
- BB roll outs

Diet -
Meal 1 - oats , EW , CC , banana, olive oil
Meal 2 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 3 - skim milk , oats , whey , banana
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix , skim milk , whey , fishies , PB , CC
Meal 6 - walnuts , CC , fishies



Macros ~
Around 2600 cals .. maybe a little less or more All I did was add like an extra 5 - 10G for some food items throughout the day couldn't be bothered to get an exact breakdown of my macros

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , salt , SF ketchup,
Sleep -8 and a half

All my firends are leaving me - theres this New York trip for the band students , most of my friends are going, they'll be gone all week. I'll have Andrew , Corey and Mike though.
O also me and Diane have this science project that was jsut handed out , we have to go to the woods and do a bunch of shit involving mapping , samples etc. Except Diane's gone to NY , and it's due 4 days after she's back , so since Andrew / Mike had to do it last Term I asked if this Sat. if they could come out and help me do it , well mostly Andrew , since he's damn smart and I don't trust Mike (LOL he recented that comment) so Andrew said sure , then I said o and Corey will probably come jsut for shits , then Andrew looked at me and said Okay nevermind not going. I was like why not?! Listen as much as I'd love to be in a seculded forest with two gay guys , I think I'll pass on that porno ROFL!!
-- I convinced him to come anyways though - well that is if he's free , his family is strating packing for Australia tomorrow I'm gonna miss Andrew so much!

 

[Tom_B]

Cable side laterals

O oppies!

DO them

LOL ok , thanks Luke
So I do these in place of the Cable Side Laterals??

 

[Tom_B]

OOO Emma if your reading this , as I know you've been busy the last couple of days , is it alright if I replace one of my servings of walnuts for some PB??

 

[LW83]

O oppies!




LOL ok , thanks Luke
So I do these in place of the Cable Side Laterals??

Nah, make them your first excersize after a GOOD tator warm up

follow up with some wide grip upright row (to your chin)

The some light really light high rep cable laterals.

Then call it a 'shoulder' day

 

[Tom_B]

Nah, make them your first excersize after a GOOD tator warm up

follow up with some wide grip upright row (to your chin)

The some light really light high rep cable laterals.

Then call it a 'shoulder' day

Hmm .. so drop the Clean and Press as well??

Also I doubt I can go very light with high reps for the cable laterals lol , remember I'm a wealing , I was using 10lbs (lowest the weight can go) and just managed to get 8-10 reps ..

O and just to be clear tator warm , that's just a regualr warm up??

 

[LW83]

Hmm .. so drop the Clean and Press as well??

Also I doubt I can go very light with high reps for the cable laterals lol , remember I'm a wealing , I was using 10lbs (lowest the weight can go) and just managed to get 8-10 reps ..

O and just to be clear tator warm , that's just a regualr warm up??

I would drop the clean and Press.


On the side laterals- If you can't use less weight, use 1/2 the rep range. The idea is to 'pump' nice and smoothly. Don't worry about full reps. It's just to finish the day with.

If you do cut it in 1/2 though, I would use the upper 1/2

 

[Tom_B]

I would drop the clean and Press.


On the side laterals- If you can't use less weight, use 1/2 the rep range. The idea is to 'pump' nice and smoothly. Don't worry about full reps. It's just to finish the day with.

If you do cut it in 1/2 though, I would use the upper 1/2

Ok thanks alot Luke , you really helped me




I'm gonna post my final routine tomorrow night probably as I've done so much changing .. gd I still don't know what to do for back , I'll put something together though.

 

[Tom_B]

May 17

Training -Chest / Tri -
Decline Bench Press - *45lbs* 1x12 , *95lbs* 1x12 (forgot was only suppos to go to 8) 1x11 , 1x8 ... ATTEMPTED another rep , didn't work. Lets jsut say thank god there were peeps at the gym this time , so embarrassing. 1x6
Incline Flys - *15lbs* 1x12 , 2x11
Cable Flys - *10lbs* 1x8 , 1x6 , 1x4 + almost one more
CG bench Press on Smith machine - *45lbs* 1x4 , *25lbs* 1x12 , 1x11
Pressdown - *30lbs* 1x12 .. didn't liek these , just couldn't get a feel for them
Standing Tri extensions - *30lbs* 1x9 , 1x8 ... these really bothered my right shoulder ..



Hmm not really a great workout. I feel like I didn't do enough .. I think I'm gonna switch the incline flys to incline presses , and do the cable flys before them ..
Ugh and my tri's - I really liked the CG bench press , didn't like the pressdown , can't do tri extensions , really hurt my right shoulder , and I've done bench dips for too long .. might look into a Cable Extension or something.
Also Beth Suggested that I do my decline Bench presses on the smith machine (stick a piece of wood underneath the bench to make it a decline) since I have no spotter , gonna try that.
Also Beth is no longer pissy at me - she was at frist , but after I kept talking and joked around with her for 5 - 10 minutes and gave her $113 she's acting her usual self.

Diet -
Meal 1 - skim milk , oats , whey , banana
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix , skim milk , whey , fishies , walnuts
Meal 6 - PB , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (11G sat)
Carbs - 330G (40G fibre)
Protein - 198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , salt , SF ketchup,
Sleep -7 and a half

Busy Busy day I didn't even get a chance ot play with Sunny - I'm gonna go to the gym tomorrow mornign though instead of later at night so I can have all day with him

Also Season Finale of Smallville is on tomorrow night , the only show I have time to watch LOL!!
I'm excited and sad at the same time. Really want to see it but I don't want the season to be over .. no more yummy eye candy

 

[Emma-Leigh]

Hey Tom - Sorry I have been MIA for a few days! Been REALLU busy with real life stuff. I was going to come and chat to you yesterday afternoon but had to head to the physio instead!

How have you been? How are things going? I tried to scan through your posts to see if you asked anything particular - ummm..
1. Replacing WB with PB for a while will be fine. Remember to take your fishies though... You could also add some other nuts or some other healthy fats (olive oil) instead - Just remember that it is the balance between omega-6 and omega-3 that is important - and too much omega-6 (lots in peanuts) is a bad thing.... So try to even it out a bit.

2. For your quads/shoulders. Luke has made some great suggestions. Personally I would probably do something like -
quad exercises (squat, step up, extension, calves)

shoulder exercises -

I would certainly do one overhead press movement - personally, I like DB's because they isolate each arm and take out any 'cheating' that can happen.... I would also sit at first. Although you use less stabilisers if you REALLY want to target your delts, sitting will make sure your focus is on your shoulders (and not your lower back). Make sure to keep your elbows to your side (not the front) and you will engage your lateral delts sufficiently so you don't really need an isolation movement (as apposed to movements keeping your elbows to the front - these primarily hit anterior delts).

I would also make sure to do a rear delt isolation exercise (cables, DBs etc) because they usually lag. You could leave it at that if you wanted... 4 sets of overhead DBs and then 3 sets of rear delts.

Or else, 4 sets overhead and then doing 2-3 sets of upright rows (but I wouldn't go past your chest height - this increases risk of impingement) and then do 2-3 sets of rear delt flyes.

Tator warm up - I assume he means rotator cuff exercises? Which means you do a few sets of external and internal rotation exercises for your rotator cuff to prevent injury.

Got to go for the moment - but will get back to you with more later.

ps: About your new puppy!! But Adrian was right - you really need to take him out regularly - especially after you feed him and last thing at night (as well as first thing in the morning). You don't want him learning to pee inside (esp. on your bed! ).

 

[LW83]

I would certainly do one overhead press movement - personally, I like DB's because they isolate each arm and take out any 'cheating' that can happen.... I would also sit at first. Although you use less stabilisers if you REALLY want to target your delts, sitting will make sure your focus is on your shoulders (and not your lower back). Make sure to keep your elbows to your side (not the front) and you will engage your lateral delts sufficiently so you don't really need an isolation movement (as apposed to movements keeping your elbows to the front - these primarily hit anterior delts).

Tom,

I only suggested standing because, altough my more difficult to get the form right, it'll hit all three heads of the delt

When standing, you need to do this motion with your back, so that your arms are always inline with your ears. It looks like a 'chicken poke'. (you can't do this sitting). Never lean back and look up while pressing

But again, standing = much more difficult

Have fun buddy

 

[Emma-Leigh]

I thought he could handle sleeping in the bed with me .. well I wake up at 3am , he's on the floor tearing everything up .. my god it was a mess. So I had to put him in the crate and he kept whimpering

Just be careful with this... You want to get him sleeping where he is going to have to sleep when he gets older. So if, when he 'grows up' he is allowed to sleep on your bed, then let him sleep on your bed now. Otherwise, he should learn to sleep where he will sleep later. He will get very confused when he suddenly can not sleep in your bed when he gets older - and it can make him mis-behave as a result.

 

[Emma-Leigh]

I only suggested standing because, altough my more difficult to get the form right, it'll hit all three heads of the delt

Don't get me wrong - standing press has it's place in some workouts...

But a seated overhead press will hit all three heads as well (as long as your elbows come laterally and not to the front of your body) and, in this case, will take the strain out of Tom's lower back and allow him to focus on delts instead....

 

[LW83]

 

[BulkMeUp]

Also Beth is no longer pissy at me - she was at frist , but after I kept talking and joked around with her for 5 - 10 minutes and gave her $113 she's acting her usual self.

You had to pay her to be nice!

*Damn women and their mood swings! Glad i dont have to deal with any of them.*