Tommyjam Builds a Better Body

[TommyJam]

I had a good night of sleep and woke up down 1/2 a pound. I got my cardio done first thing this morning. My shoulder was pretty tight again this morning like it was yesterday, I am thinking I might need to change my sleeping position a bit until it is finished healing. I was feeling that shoulder pain on my OHP today and I wanted to increase the weight on my DB flys but I decided not to, in order to let that shoulder rest a bit longer. The session went well today other than that bit of trouble from the shoulder. I woke up more hungry than usual and been more hungry all day, I am thinking it is from the low day yesterday, and hopefully the hunger dies down tomorrow.

Fasted weight: 206.3

Cardio: 30 min incline treadmill

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


Abs : Ab Roller - 4 sets

Today's meal plan:

 

[TommyJam]

Sleep last night was a bit restless and I was very tired this morning. Got my fasted cardio done first thing, and got my long walk in after breakfast. I had a really good nap after my walk and I woke up feeling a lot better. I dropped a bunch of weight on my single arm rows today because I don't want to put this shoulder at any extra risk with any heavy lifts before it fully heals. I normally do my curls first on pull days, but last week the FST-7 really smoked my biceps and I was doing it on my first exercise of the day, which was causing me to lose reps on the rest of my curls and some of my rows. I learned my lesson and pushed all my curls to the end of my session and saved the FST-7 for last. This worked out a lot better.

Fasted weight: 206.2

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

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

Today’s meal plan:

 

[Doug 64]

Sleep last night was a bit restless and I was very tired this morning. Got my fasted cardio done first thing, and got my long walk in after breakfast. I had a really good nap after my walk and I woke up feeling a lot better. I dropped a bunch of weight on my single arm rows today because I don't want to put this shoulder at any extra risk with any heavy lifts before it fully heals. I normally do my curls first on pull days, but last week the FST-7 really smoked my biceps and I was doing it on my first exercise of the day, which was causing me to lose reps on the rest of my curls and some of my rows. I learned my lesson and pushed all my curls to the end of my session and saved the FST-7 for last. This worked out a lot better.

Fasted weight: 206.2

Cardio: 35min Recumbent Bike

Abs: Cable Crunches – 4 x 25

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

Today’s meal plan:

View attachment 207738
View attachment 207737

Hey brother... LOL... you Russian, or do you have a Vampire problem in the hood? That's a Lot of garlic LOL.

 

[TommyJam]

Hey brother... LOL... you Russian, or do you have a Vampire problem in the hood? That's a Lot of garlic LOL.

yeah IDK my macro tracking app says 1 single clove is 4 calories.
I used 2 whole cloves when I meal prepped that dish, that got split into 2 meals.
so 1 clove for meal 2 & 1 clove for meal 3

I don't think 2 cloves is a lot of garlic for that size dish

 

[samgraves82]

Hey brother... LOL... you Russian, or do you have a Vampire problem in the hood? That's a Lot of garlic LOL.

Hell no there no vampires and we gonna keep it that way too!!!

Sent from my motorola razr 2025 using Tapatalk

 

[samgraves82]

yeah IDK my macro tracking app says 1 single clove is 4 calories.
I used 2 whole cloves when I meal prepped that dish, that got split into 2 meals.
so 1 clove for meal 2 & 1 clove for meal 3

I don't think 2 cloves is a lot of garlic for that size dish

I'm with you, I love garlic and don't think it's that much

Sent from my motorola razr 2025 using Tapatalk

 

[TommyJam]

I slept a little later than normal today and it worked out well because it is my leg day and no cardio this morning. I had to run some errands with my wife today and I had to catch a meal out. Thai food is my go to cheat code when this happens, because it is super easy to eyeball the macros and not worry about it after. It is mostly fresh veggies, and rice and I can always get grilled chicken breast as the protein. I had a grilled chicken summer roll & a delicious grilled chicken & basil stir fry full of fresh peppers and mushrooms and string beans, with a couple servings of jasmine rice. All together I eyeballed it at about 1400-1500 calories and it replaced meal 2 & 3 for me today. I got my workout done about an hour later than normal and it went really well. I hopped on the incline treadmill just for a short 10 min warm up then stretched out my shoulder really well before my first set of squats. That big meal had me feeling great under the bar, and it moved well today. Pushed hard today and felt like the session went well.

Fasted weight: 206

Cardio: no cardio today.

Leg day:
•High Bar Squat: 4 sets - 12, 12, 10, 8
•Stationary Lunges: 3 sets - 12, 9, 8
•DB Bulgarian Split Squats 4 sets - 14, 11, 11, 8
•RDL: 3 sets - 12, 10, 9
•Belt Squat w/ heel ramps: 3 sets - 12 , 11, 9
•BB Calve Raises: 4 sets – 20, 18, 15, 12

Today's meal plan: Meal 2&3 not shown, ate out eyeballed macros.