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Tommyjam Builds a Better Body

Bigjape34 said:
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
Click to expand...
yup we are all a bunch of sauce junkies LOL
 
I woke up just over a pound heavier from yesterday. Have to wait and see where the scale lands tomorrow, but I have a feeling it’s gonna fall right back off. Did a big batch of chicken breast and salsa in the crock pot last night so that's on the menu for the next few days. Today is my rest day and I am ready for it. Got my cardio done right after coffee this morning and I’m looking forward to a nice relaxing day with the family. 100% working a nap into the schedule today. Going to take the canoe out for a paddle with my son this afternoon/evening while we still have some nice fall weather. Tilapia fillets on the meal plan will be subbed out for perch if I have any luck on the water.

Fasted weight: 203.6

Cardio: 35min recumbent bike

Today's meal plan: Low day.
meal plan.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
homer simpson GIF
 
TommyJam said:
yeah, I shred it up after its finished, and just serve it over my rice in meal prep containers. Cant beat the crock pot for simplicity, and its as easy as switching out the sauce to mix it up some.
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Yea I’d take the dry part in exchange for how easy it is.

I forgot about some chicken in the crock pot once and I swear to god you could have used it to soak up a spill
 
I’ll have to take a look wal mart is the only store near me that really carry’s them but not these flavors might need the delivery option haha
 
They are great just track and don't use too much of it. Especially on lower calories.
 
I slept well and woke up feeling rested and fresh. I was expecting my weight to drop overnight after my low carb day yesterday, but I woke up almost a pound up again. This is the first time I have done a proper reverse from a cut and it is an amazing learning experience. I read a lot about it and understood the principles behind it, but until you go through it for yourself, I don't think anyone can fully understand and appreciate the power of a well executed reverse. My avg daily calorie intake is up just over 600 cal per day since we reversed out, and my weight is slowly trending upwards, but I am still burning fat and it is showing clearly. Very cool experience and a hell of a lot more fun than a long ass cut. :ROFLMAO: Got my cardio done right after my morning coffee as usual and then went for a nice walk to cool down before I did my posing practice. My session today went pretty well and I felt good. My shoulder was only bothering me on OHP, and other than that I did not even notice it. Saw some decent progression and everything is absolutely moving in the right direction.

Fasted weight: 204.5

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12
•15% Incline DB Chest Press: 4 sets - 14, 12, 10, 10
•30% Incline DB chest Press: 4 Sets - 15, 14, 12, 11
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets - 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 13, 10
•Tricep push down: 4 sets - 17, 14, 11, 10

Abs : Ab Roller - 4 sets

Today's meal Plan: P252, C318, F32
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg

Couldn't get my lats to wake up during posing practice this morning, and its not a very good front double, but I liked the way my ab veins were popping.
204.5.jpg
 
TommyJam said:
I slept well and woke up feeling rested and fresh. I was expecting my weight to drop overnight after my low carb day yesterday, but I woke up almost a pound up again. This is the first time I have done a proper reverse from a cut and it is an amazing learning experience. I read a lot about it and understood the principles behind it, but until you go through it for yourself, I don't think anyone can fully understand and appreciate the power of a well executed reverse. My avg daily calorie intake is up just over 600 cal per day since we reversed out, and my weight is slowly trending upwards, but I am still burning fat and it is showing clearly. Very cool experience and a hell of a lot more fun than a long ass cut. :ROFLMAO: Got my cardio done right after my morning coffee as usual and then went for a nice walk to cool down before I did my posing practice. My session today went pretty well and I felt good. My shoulder was only bothering me on OHP, and other than that I did not even notice it. Saw some decent progression and everything is absolutely moving in the right direction.

Fasted weight: 204.5

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12
•15% Incline DB Chest Press: 4 sets - 14, 12, 10, 10
•30% Incline DB chest Press: 4 Sets - 15, 14, 12, 11
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets - 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 13, 10
•Tricep push down: 4 sets - 17, 14, 11, 10

Abs : Ab Roller - 4 sets

Today's meal Plan: P252, C318, F32
View attachment 206030View attachment 206031View attachment 206032View attachment 206033

Couldn't get my lats to wake up during posing practice this morning, and it’snot a very good front double, but I liked the way my ab veins were popping.
View attachment 206035
Click to expand...
Hell yeah man looking great. Amazing g what the body can do. And side note idk how you survive eating 4 meals I’d die haha
 
Got a decent amount of sleep last night and got in a nice long walk with my coffee this morning before I did my cardio. My shoulder is continuing to improve and hopefully this flare up will subside soon. I am still running BPC-157 @ 250mcg 3x per day in that shoulder. Today's lift went well enough, I really hit my biceps hard today and I was able to get through the FST-7 even with my shoulder & bicep tendon flaring up right now, which is a great sign that it is almost back to normal. I lost a couple reps on my cross body curls today, but I think it was because I was fairly smoked after the FST-7 on seated incline curls. Tomorrow morning after cardio if it is still feeling pretty good I will knock out my extra bicep sets for the week.

Fasted weight: 204.4

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 15, 14, 12 * FST- 7
•Standing DB drag Curls: 2 Sets - 15, 13
•Standing pronated cross body curl: 2 sets - 13, 11
•DB Pullovers: 2 Sets - 15,15
•Wide Grip Pull Ups: 3 Sets – 12,11,8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 14, 11
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 13, 11
•Single Arm kneeling DB Rows: 3 Sets – 15, 13, 10
•Seated DB Rear Delt Raises: 4 Sets - 15, 12, 11, 9

Today’s meal plan:meal plan.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
I had an amazing leg day today. Felt so strong, as soon as I started my high bar squats I knew it was time to add some weight. Big jump, added weight back to the bar and got more reps than I did Saturday with the lighter weight. That set the trend for the session and everything progressed so damn good today. I gained reps on my lunges, split squats and calve raises and added weight on my RDL’s, and both squat variations. Absolutely smashed it today and used the railing to pull myself up the stairs on trembling legs after it was over. Have not had a session feel this good in a long time.

Fasted weight: 204.2

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 12, 12, 11, 10
•Stationary Lunges: 3 sets - 12, 12, 11
•DB Bulgarian Split Squats 4 sets - 15, 12, 12, 11
•RDL: 3 sets - 12, 10, 19
•Belt Squat w/ heel ramps: 3 sets - 12 , 10, 9
•BB Calve Raises: 4 sets - 24, 21, 19, 18

Today's meal plan:macros.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 
Slept like a rock after yesterday’s leg session. I didn’t wake up at all in the night, which is unusual for me. I was pretty shocked to see my morning weight today was up 2 ½ lbs from yesterday and I have no clue why. I really liked the way I looked this morning during my posing practice though, so I think the weight is just my muscles filling up with glycogen as we add carbs back. I did my extra bicep sets for the week this morning after my fasted cardio. Shoulder is continuing to heal nicely and feels a little better each day. Not much longer now, and It should be back to 100%. Today’s push session mirrored yesterdays leg day, in the sense that I felt much stronger than I have recently, and I was able to push really hard today.

Fasted weight: 206.8

Cardio: 35 min incline treadmill

A.M. Bicep Work:
•Standing DB drag Curls: 3 sets – 14,12,11
•Standing EZ bar Curls: 3 sets – 12, 10, 8

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 14, 12, 11, 11
•15% Incline DB Chest Press: 4 sets – 15, 13, 10, 9
•30% Incline DB chest Press: 4 Sets - 13, 10, 8, 7
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets – 15, 13, 11
•Standing EZ Bar Upright Row: 2 Sets - 15, 12
•Incline Bench EZ Bar French Press: 3 sets – 15, 12, 10
•Tricep push down: 4 sets - 15, 13, 10, 7

Abs : Ab Roller - 4 sets

Today's meal plan:
mealplan.jpg

It's a G.Hughes kind of day :ROFLMAO: Sesame Teriyaki Beef with some added toasted sesame seeds & Sweet Chili Crock pot chicken.

sesameteriyakibeef.jpgsweetchilichicken.jpg
 
TommyJam said:
I slept well and woke up feeling rested and fresh. I was expecting my weight to drop overnight after my low carb day yesterday, but I woke up almost a pound up again. This is the first time I have done a proper reverse from a cut and it is an amazing learning experience. I read a lot about it and understood the principles behind it, but until you go through it for yourself, I don't think anyone can fully understand and appreciate the power of a well executed reverse. My avg daily calorie intake is up just over 600 cal per day since we reversed out, and my weight is slowly trending upwards, but I am still burning fat and it is showing clearly. Very cool experience and a hell of a lot more fun than a long ass cut. :ROFLMAO: Got my cardio done right after my morning coffee as usual and then went for a nice walk to cool down before I did my posing practice. My session today went pretty well and I felt good. My shoulder was only bothering me on OHP, and other than that I did not even notice it. Saw some decent progression and everything is absolutely moving in the right direction.

Fasted weight: 204.5

Cardio: 30 min incline treadmill

Push Day
•Chest Supported, DB Lateral Raise: 4Sets - 15, 15, 13, 12
•15% Incline DB Chest Press: 4 sets - 14, 12, 10, 10
•30% Incline DB chest Press: 4 Sets - 15, 14, 12, 11
•Seated OH DB Press: 3 Sets - 15, 15, 15, 15 - dropped weight while shoulder heals
•Incline DB Flys: 3 Sets - 14, 12, 11
•Standing EZ Bar Upright Row: 2 Sets - 14, 12
•Incline Bench EZ Bar French Press: 3 sets – 14, 13, 10
•Tricep push down: 4 sets - 17, 14, 11, 10

Abs : Ab Roller - 4 sets

Today's meal Plan: P252, C318, F32
View attachment 206030View attachment 206031View attachment 206032View attachment 206033

Couldn't get my lats to wake up during posing practice this morning, and its not a very good front double, but I liked the way my ab veins were popping.
View attachment 206035
Click to expand...
Dude the reverse out for me was so fucking cool while it lasted! Same deal. Up a good 500 calories and I was losing a ton of fat still. The skin on my stomach got pretty thin. I was mind blown.
 
Halfi said:
Dude the reverse out for me was so fucking cool while it lasted! Same deal. Up a good 500 calories and I was losing a ton of fat still. The skin on my stomach got pretty thin. I was mind blown.
Click to expand...
I hope the workers comp turds fall in line and you get healed up fast, so you can get back after it. 🤞
 
TommyJam said:
I hope the workers comp turds fall in line and you get healed up fast, so you can get back after it.
Click to expand...
It’s not lookin to good. I did do some thinking today though. If I have to pay for my mri out of pocket. I’m going to our office for work and I’m going to hand them the bill and really hammer home that there insurance company isn’t helping me at all. I haven’t even recieved paperwork work yet for my weekly funding distributions. I emailed them at 8 am this morning about it and have yet to get a response lol these people are scum
 
I had a good night of sleep again and I did my cardio and ab workout first thing. I spent a good part of the morning cleaning up our seasonal campsite and shutting everything down for the winter and I know I burned through some carbs doing all the yard work. I still had plenty of energy for my pull session and it went really well again today. I really feel like my body shifted into another gear the second half of this week, workouts were great and I am looking better. My shoulder was not bothering me at all today and I did not even notice it during my lift. I am going to run the BPC for one more week at the same dose then stop running it if the shoulder has not relapsed.

Fasted weight: 207

Cardio: 30min Recumbent Bike

Abs: Cable Crunches – 4 x 25

Pull Day:
•Incline Seated DB Curls: 3 Sets - 14, 12, 11 * FST- 7
•Standing DB drag Curls: 2 Sets - 13, 10
•Standing pronated cross body curl: 2 sets - 14, 10
•DB Pullovers: 2 Sets - 13,11
•Wide Grip Pull Ups: 3 Sets – 13, 10, 8
•Chest Supported DB Row - Pronated Grip/Elbows Wide: 2 sets - 12, 8
•Chest Supported DB Row -Neutral grip/Elbows in: 2 Sets – 11, 9
•Single Arm kneeling DB Rows: 3 Sets – 13, 10, 6
•Seated DB Rear Delt Raises: 4 Sets - 17, 13, 11, 8

Today’s meal plan:
mealplan.jpg
pullday.jpg
 
I woke up early and got my check in with coach done, and I was happy with this weeks progress. Coach says things are going well, and exactly as they should. We are going to hammer my biceps again this week. I hit my legs this morning, instead of my usual afternoon lift, so I can have the rest of the day with the kids. It was a good session, my shoulder wasn't an issue on squats today, and I felt like I really hit my quads hard. I am actively trying to make some floor space so I can fit in a leg press/ hack squat combo to take my leg routine up a notch.

Fasted weight: 206.7

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 13, 11, 10, 10
•Stationary Lunges: 3 sets - 11, 9, 8
•DB Bulgarian Split Squats 4 sets - 15, 13, 11, 11
•RDL: 3 sets - 12, 12, 9
•Belt Squat w/ heel ramps: 3 sets - 11 , 11, 10
•BB Calve Raises: 4 sets – 19, 16, 14, 11

Today's meal plan:
mealplan.jpg

I used a side chest @ 200lbs as my starting photo for the log, here is an updated side chest @ 206.7lbs from check in today.
update.jpg
 
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Woke up with my shoulder feeling pretty stiff. Got my cardio done early and did some band work and stretching on my injured shoulder, external rotations with the bands do a lot to keep that shoulder from tightening up. My injured shoulder felt much better after I warmed it up and stretched it out. I will stretch it out good this evening again. Going to run the BPC-157 on this shoulder for one more week and then reassess next week if I am ready to stop it or not. Today is a low carb rest day for me and the rest of my day will be spent relaxing around the house with the family.

Fasted weight: 206.9

Cardio: 35min recumbent bike

Today's meal plan: low day
macros.jpg
meal 1.jpgmeal 2.jpgmeal 3.jpgmeal 4.jpg
 

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