Wednesday, October 31, 2012


Time to buckle down and pull it all together now! I hired an awesome photographer to work with me in the very near future!

I found this guy on Facebook after seeing that the winner of the Mr. Georgia bodybuilding competition hired him... I really like his work ad was excited to hear he would be back in Atlanta in Nov.

His name is Jeff Sygo.
Check out his website. He does awesome work!

He is going to get the professional shots I've been needing to finally submit to talent agencies and see if I can make my dream of getting paid to workout come true.

I think being a fitness model would be the coolest job ever, (I've outgrown trying to be a rapper! Lol....well atleast for now ;) I mean working out 2 hours a day and dedicating myself to always eating clean doesn't sound so bad to me.

I'm not sure who this guy is but his picture is my current inspiration and reminder that I'm not where I need to be yet....

So with that being said, time to get on this elliptical machine and make the sweat drip !

The hardest part about this next week is going to be eating super clean so I'm going to post more on that later..

Make sure you follow my blog to get the updates as they come!!

11/17-weight 197 post workout and sauna

11/18-weight 195

Sunday, October 28, 2012

KSU Iron Owl 3 - Bench 405 / Deadlift 565 - WINNER

Well I'm on a roll now! One more contest out of the way and under my belt!
Just competed in the Kennesaw State University Iron Owl III Weight Lifting Competition
 that I have been hoping I would be able to keep my strength up for after cutting down for that fitness competition 2 weeks ago...

I WON!!!

I ended up winning for my weight class (I weighed in at 197) and winning for the overall as well!
This was a lot of fun and I'm glad I had my friends there to support me and push me to try for even more. I had no intentions of trying for 405 on the bench but I'm sure glad I did! Once I hit my 385 on my second lift, I decided to just go for it and once you are under that bar, there is no doubt at all in your head....You just MOVE!
Here is the song I had on when I made both of these lifts...

You gotta hyped up when moving that kind of weight and when that beat drops....It's GO TIME!
I ended up setting 2 new personal records on both the bench and deadlift. I tried for 600 pounds on deadlift but it just wasn't budging!

Friday, October 26, 2012

Weigh In Time!!!

8am - on my way to KSU for my weigh in.....
I'll be stopping by LA Fitness first for one last cardio session and sit in the sauna to double check that I'm 199 before heading to the college for the official weigh.

I was 204 last night when I left work so this had better be a lot of water!!!

Should be cutting it close but I'll make it happen if I don't eat and just do cardio all day! Lol

8:41 - Scale here says 203 with shoes on! :)

9:45 - not sure how but its reading 199....headed out !!

10:15 - official weight in was 197!!!! Yes!!! It's going down!

Headed to EAT now...

Monday, October 22, 2012

10 Pounds to go....

If we are really going to achieve your goals 100%....I need to know WHY. There has to be a drive behind it all, where when you are in pain and ready to give up, you suck it up and keep it moving! Find your motivation and focus on it!!!

20 min Treadmill
Incline 15
Lv 10 - 0:30 / Lv 3 - 1:00
180 Floors on the Stairmaster Lv 20

LEGS with Nicole

Leg Press
Sumo Squat
Kickback Machine

Step Ups
Leg Ext
Leg Curls

Not Dead...Can't Quit

Let's Get It!!!!

Sunday, October 21, 2012

Drop 10 pounds in a week

After doing the Fall Fit Fest Competition I went a little crazy on my celebration, eating Little Debbie Snack cakes and any kind of sugary snack I could find! After spending all that time staying lean, my muscles seemed to just soak all the carbs in as glycogen!

I've been feeling pretty strong after eating like that but now I need to try to cut my weight to under 200 pounds for this weight lifting competition. If I stay under 200, I think I can win the overall prize for my weight class again....

Right now, Im weighing in at 212!!!!!!
This should be fun!

Today I'm just lifting calves and doing about 30 min of cardio.....
Seated Calves 4 Sets x 12-20
Leg Press Calves 4 Sets x 15-20
Treadmill Lv 3 - 5 Min
Intervals 3 Down / 10,10,11,11,12 Up
1 min intervals

Well that was the plan!!'
Until I broke 3 treadmills at La Fitness !!

Then it's on to prepping my meals for the week.


Saturday, October 20, 2012


Jay Jackson - CSAC TRAINER
Jay and I were setting up for Anger Management today and I had a quick second to get some shots. 
Here is a Full body workout from Colony Square Athletic Club's Jay Jackson!!!

Set your timer for 1:00 ON / 0:30 OFF - Try to COMPLETE 2 ROUNDS.

With a proper Warmup and BURNOUT Set at the end, this workout will SHRed you up quick!

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Thursday, October 18, 2012

From Shredded to Strong

Well I'm going to be trying for a MAX Squat next Sat so I guess I better get back to lifting heavy!
It's actually been years since I've tried anything over 405.
I usually just rep out 315 or sometimes 365. I just never felt the need to go any heavier.
I save the really heavy stuff for leg press most of the time.
Judging by the video, I'm going to have to go a little deeper for the lift to count but so far, so good!

The weight is 455

KSU Competition Workout Split

Here is the plan.....

Today - LEGS (Squat and Deadlift)
Friday - Chest / Tri
Sat - Back / Bi
Sun - OFF

Mon - Legs
Tue - Chest / Tri / Shd
Wed - Back / Bi
Thur - Cardio
Fri - WEIGH IN from 9-5
Sat - SHOW TIME!!!!

Wednesday, October 17, 2012

That's What She Said Sports Interviews Thomas Murphy

Here is my interview with Nicole Monique! She was a training client of mine from when I worked at Kennesaw State University back in 2008-2009. We had a lot of fun working out then and have kept in touch all of these years. 

"TWSSSports, csac, fitness, personal trainer"

Recently she came down to visit my new gym in Atlanta, Colony Square Athletic Club to try out our team training classes which we offer for $97/month for unlimited classes!
"personal trainer, thomas murphy, csac"

Tuesday, October 16, 2012

Healthy On The Go!!

Grilled Chicken Breakfast Burrito (grilled, no cheese)

KSU Weight Lifting Competition Prep

Ok...time to shift gears! Now I've got to get strong. Next Sat I'll be competing for Max Bench, Max Deadlift, Max Squat, Bench for reps, within weight classes.

I'll be trying to come in right under 200lbs...

So to start the day off,
just a little cardio. I'm going to chill out on the cardio a little so I can work on keeping my strength up.

Finished off lifting BACK today...
D Rows
T-Bar Rows
Seated Row 1 Arm
1 Arm Pulldowns
Cable Bent Rows

6-12 Reps / 3 Sets

Fall Fit Fest Fitness Competition

Well I ended placing 3rd!
Not too bad for having no idea how to pose!
I'll be back to claim that top spot soon!