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Tommyjam Builds a Better Body

TommyJam said:
bro, I have the exact same issue. I am usually good most of the day and can manage, but from dinner until bed I just want to eat everything. Just like you, I end up forcing myself to sleep early so I don't break. :ROFLMAO:
Click to expand...
I eat and go to bed for that very reason
 
Today is a low carb rest day for me. I got my cardio knocked out right away. I have only a few family obligations to manage today, so it will be mostly spent relaxing and resting. Plan to have a good stretching session this afternoon.

Fasted weight: 204.1

Cardio: 35min incline treadmill

Todays meal plan: LOW DAY - P271, C51, F19 On my low carb days I have my last meal 1 hr before bed. Meals 1 & 5 are the same and listed as breakfast below, meals 2-3-4 are all the same and listed as lunch below.
meal 1&5.jpgmeal 2-3-4.jpg
 
TommyJam said:
Included most muscular pose for the first time in my posing practice today. My shoulders look to be rolled to far forward. Needs lots of work. Advice and pointers are welcome.
View attachment 204728
Click to expand...
You're really making it difficult on yourself. Basics, basics, basics,

Here are a very elementary classic physique tutorials to check out. Good place to start

View: https://www.youtube.com/watch?v=4xSDhjAV-mM


POSING TIPS WITH CLASSIC PHYSIQUE MR. OLYMPIA

POSING WITH RUFF DIESEL | Classic Physique Mandatories explained | Posing Tutorial
 
Sleep was horrible last night. My youngest had a rough night, and I was on daddy duty, got two one hour stretches and a two hour stretch for 4 total hours sleep. Yesterday was my low day, and I woke up down a little over a pound, even with the long night. Tried out flavor gang’s lemon pound cake flavor this morning. Been sitting on this bag for a bit, and honestly it’s my least favorite of their flavors I have tried, but it is still damn good so that says something. Have not tried a flavor from them that I did not enjoy yet. Managed to get a short nap in after my breakfast, and I didn’t feel too bad for my lift. Had pretty decent output and saw some small improvements from last push day.

Fasted weight: 203

Cardio: 35 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12 - double drop sets
•15% Incline DB Chest Press: 4 sets - 15, 12, 10, 9
•30% Incline DB chest Press: 4 Sets - 14, 12, 11, 11
•Seated OH DB Press: 3 Sets - 13, 12,11,11
•Incline DB Flys: 3 Sets - 15, 12, 10
•Standing EZ Bar Upright Row: 2 Sets - 13, 11
•Incline Bench EZ Bar French Press: 3 sets - 15, 15, 12
•Tricep push down: 4 sets - 14, 12, 10, 10

Abs : Ab Roller - 4 sets

Today's meal plan: P241, C279, F14 meals 2-3-4 are all the same, listed as lunch below.
meal 1.jpgmeal 2-3-4.jpgGeneralTso.jpg
 
TommyJam said:
Sleep was horrible last night. My youngest had a rough night, and I was on daddy duty, got two one hour stretches and a two hour stretch for 4 total hours sleep. Yesterday was my low day, and I woke up down a little over a pound, even with the long night. Tried out flavor gang’s lemon pound cake flavor this morning. Been sitting on this bag for a bit, and honestly it’s my least favorite of their flavors I have tried, but it is still damn good so that says something. Have not tried a flavor from them that I did not enjoy yet. Managed to get a short nap in after my breakfast, and I didn’t feel too bad for my lift. Had pretty decent output and saw some small improvements from last push day.

Fasted weight: 203

Cardio: 35 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12 - double drop sets
•15% Incline DB Chest Press: 4 sets - 15, 12, 10, 9
•30% Incline DB chest Press: 4 Sets - 14, 12, 11, 11
•Seated OH DB Press: 3 Sets - 13, 12,11,11
•Incline DB Flys: 3 Sets - 15, 12, 10
•Standing EZ Bar Upright Row: 2 Sets - 13, 11
•Incline Bench EZ Bar French Press: 3 sets - 15, 15, 12
•Tricep push down: 4 sets - 14, 12, 10, 10

Abs : Ab Roller - 4 sets

Today's meal plan: P241, C279, F14 meals 2-3-4 are all the same, listed as lunch below.
View attachment 204943View attachment 204944View attachment 204947
Click to expand...
Hope the little one feels better soon.
 
Got a much better night of sleep last night. I was pretty worn out from the long night before, and mama bear took over sick kid duty so I got my turn to sleep and I was out like a lamp. Woke up early and banged out my fasted cardio as usual. My appetite is picking up pretty quickly as we add carbs back in to the diet, and my energy levels are continuing to improve bit by bit as well. Burning through this food and it's a good sign. Coach still has me doing double drop sets as my intensifier on delt and bicep movements, and I was already hurting by the end of my three curls exercises. :ROFLMAO: I might have to move my curls back to the end of my session, I had moved them to the front a while ago to hit biceps while I was freshest, but with these double drop sets, biceps were so smoked that it for sure cut into my reps on some rows. This session took a while today and it felt good to have enough fuel in the tank to keep up my output. Gained a rep or two on a couple movements this week as my energy levels are returning.

Fasted weight: 203.4

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 14, 12, 12 - double drop sets
•Standing DB drag Curls: 2 Sets - 14, 13 - double drop sets
•Standing pronated cross body curl: 2 sets - 13, 11 - double drop sets
•DB Pullovers: 2 Sets - 15,13
•Wide Grip Pull Ups: 3 Sets - 12,12,10
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 15, 12
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets - 14, 10
•Single Arm kneeling DB Rows: 3 Sets - 14, 11, 9
•Seated DB Rear Delt Raises: 4 Sets - 13, 10, 10, 8 - double drop sets

Today’s meal plan: P239, C266, F31
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
"Let’s go Tommyjam! Excited to see the progress—building a better body is all about consistency and dedication 💪🔥"
 
Woke up with a bit of a chest cold today and my morning cardio was a bit tougher than usual. I moved my extra bicep work to Wed. so that it would fall after my regular pull day instead of before. I liked it better this way. I was a little worried that I would be too winded on my squats to get through full sets today, but I got through them, just sucking even more air than normal. Had a solid leg session overall. My troublesome left shoulder has been experiencing a flare up, that I previously mentioned was getting a lot better, and then I somehow re-tweaked it. I will be continuing the BPC-157, @ 250mcg 3x per day, for a couple weeks longer.

Cardio: 35 min incline treadmill

A.M. Bicep Work:
•Incline Seated DB Curls: 3 Sets - 12,11
•Standing DB Curls: 2 Sets - 14, 12
•Standing EZ bar curl: 2 sets - 13, 12

Leg day:
•High Bar Squat: 4 sets - 12, 11, 10, 9
•Stationary Lunges: 3 sets - 11, 9, 9
•DB Bulgarian Split Squats 4 sets - 11, 10, 8, 8
•RDL: 3 sets - 13, 11, 10
•Belt Squat w/ heel ramps: 3 sets - 11, 10, 7
•BB Calve Raises: 4 sets - 23, 20, 19, 17

Today's meal plan: The meal plan is incomplete today because my wife has a dinner with some of her work colleagues that I need to attend with her. I will eyeball macros and I left myself lots of room to work with.
meal 1.jpgmeal 2.jpgmeal 3.jpg
 
I had a decent night of sleep, and woke up down a little over half a pound this morning, even with the dinner out last night. (no cheesecake was eaten:ROFLMAO: ) Coach upped my carbs twice this week and I am still dropping weight each day. My metabolism is definitely ramping up as we climb out of the hole. Good energy levels today, and cardio was a breeze this morning, and thankfully that chest cold is passing as fast as it came on. I think my breathing will be back to 100% in another day or so. Today’s lift went well and I felt good, I want to give my shoulder a chance to heal up a little better before I start pushing too hard. I dropped the weight some on my OHP, and lateral raises today, because they have both been bothering that bad shoulder quite a bit. (still did my drop sets just took longer to hit failure w/ lower weight)

Fasted weight: 202.2

Cardio: 35 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 14, 12, 12 – dropped weight while shoulder heals - double drop sets
•15% Incline DB Chest Press: 4 sets - 16, 14, 13, 10
•30% Incline DB chest Press: 4 Sets - 15, 13, 11, 10
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets - 16, 13, 12
•Standing EZ Bar Upright Row: 2 Sets - 14, 11
•Incline Bench EZ Bar French Press: 3 sets – 13, 11, 10
•Triceps push down: 4 sets - 15, 13, 10, 10

Abs : Ab Roller - 4 sets

Today's meal plan: P230, C288, F39
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
Turkey bacon & fat free cheddar in a 50% egg white omelet & a bowl of lemon pound cake cream of rice from flavor gang.
omelette.jpg
 
Had a pretty good night of sleep and got my cardio banged out first thing as usual. Chest cold is all but gone and now I am just waiting on this shoulder to get back to 100% It is a bit frustrating because I am having to hold back a fair amount during my lifts to try and let it heal. I will be happy in another week or so when it gets back to normal. Just hope I get a good long stretch before it flares up again. All in all it wasn't a bad session, but it wasn't great either, managed to get a decent pump but trying to give the shoulder a rest left me feeling like I was spamming junk volume and not really working for several exercises. :confused: Should be a solid check-in with coach tomorrow, it was a good week overall.

Fasted weight: 202.5

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 15, 13, 12
•Standing DB drag Curls: 2 Sets - 14, 12
•Standing pronated cross body curl: 2 sets - 14, 13
•DB Pullovers: 2 Sets - 15,15
•Wide Grip Pull Ups: 3 Sets – 12,11, 9
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 15, 14
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 15, 13
•Single Arm kneeling DB Rows: 3 Sets - 14, 12, 10
•Seated DB Rear Delt Raises: 4 Sets - 14, 11, 9, 9

Today’s meal plan: P259, C292, F31 Meals 2,3, & 4 are all the same meal on repeat, listed as dinner below.
meal 1.jpgmeal 2-3-4.jpgmeal 5.jpg
 
I had my check-in with coach today and it went well, things are moving in the right direction. Coach added some more carbs, and reduced my cardio. I had to take a break after my first set of squats today and do some extra warm-up work on the injured shoulder. It was really stinging that first set, but after I warmed it up good I got back to it and I didn’t notice it anymore the rest of the session and I had a really good lift today. I was able to push hard and made a little progress on most exercises, and even added a bit of weight on a couple. I did lose a rep on lunges, it just wasn't there today.

Fasted weight: 202.4

Cardio: no cardio today. Took my youngest and the dog on a nice walk after breakfast.

Leg day:
•High Bar Squat: 4 sets - 12, 10, 8, 7
•Stationary Lunges: 3 sets - 11, 10, 10
•DB Bulgarian Split Squats 4 sets - 13, 11, 11, 10
•RDL: 3 sets - 12, 12, 11
•Low Bar Squat w/ heel ramps: 3 sets - 12 , 11, 11
•BB Calve Raises: 4 sets - 22, 19, 18, 18

Today's meal plan: P239, C326, F41
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
TommyJam said:
Sleep was horrible last night. My youngest had a rough night, and I was on daddy duty, got two one hour stretches and a two hour stretch for 4 total hours sleep. Yesterday was my low day, and I woke up down a little over a pound, even with the long night. Tried out flavor gang’s lemon pound cake flavor this morning. Been sitting on this bag for a bit, and honestly it’s my least favorite of their flavors I have tried, but it is still damn good so that says something. Have not tried a flavor from them that I did not enjoy yet. Managed to get a short nap in after my breakfast, and I didn’t feel too bad for my lift. Had pretty decent output and saw some small improvements from last push day.

Fasted weight: 203

Cardio: 35 min recumbent bike

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12 - double drop sets
•15% Incline DB Chest Press: 4 sets - 15, 12, 10, 9
•30% Incline DB chest Press: 4 Sets - 14, 12, 11, 11
•Seated OH DB Press: 3 Sets - 13, 12,11,11
•Incline DB Flys: 3 Sets - 15, 12, 10
•Standing EZ Bar Upright Row: 2 Sets - 13, 11
•Incline Bench EZ Bar French Press: 3 sets - 15, 15, 12
•Tricep push down: 4 sets - 14, 12, 10, 10

Abs : Ab Roller - 4 sets

Today's meal plan: P241, C279, F14 meals 2-3-4 are all the same, listed as lunch below.
View attachment 204943View attachment 204944View attachment 204947
Click to expand...
I haven't seen this G Hugh's but need to find it. I spam their sweet and spicy BBQ in salads. He apparently has some Sweet and Sour that I want to try too
 
WED said:
I haven't seen this G Hugh's but need to find it. I spam their sweet and spicy BBQ in salads. He apparently has some Sweet and Sour that I want to try too
Click to expand...
The General Tso's is damn good, but it is never in stock at my local stores. I have to get it online. I didn't know he had a sweet and sour, that's on my list to try now.
 
Makes chicken rice such a fire meal

I go between using Real Good Chicken and Spicy Lightly breaded Chicken. Like the fried crunch
 
I have the Thai chili sauce and the orange ginger and the sesame teriyaki at all times. I’ve also had their Thai wing sauce and all the others except their ranch dressing, they have a golden bbq sauce I’ve yet to try and I haven’t had the sweet and sour either otherwise I’ve had almost all of em hava
 

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