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Thread: Tim K's Journal

  1. #226
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    Warm-ups - foam rolling & lots of prehab stuff

    Squats
    BW x 30 x 2
    165 x 5 - knee sleeves
    205 x 5
    245 x 5
    265 x 5 - added belt
    305 x 5 - tough set, ran out of air
    345 x 5 - added Groove briefs - easy set
    385 x 1 - added Centurion briefs and old knee wraps
    415 x 1 - very easy set
    455 x 1 - minus average band - PR
    505 x 1 - minus strong band - PR walking the weight out was tough!

    BW = 190 lbs

  2. #227
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    Warm-ups (all exercise done with a mini-band)
    Foam Roll & Stretch
    Shrugs x 30 x 2
    Face pulls x 30 x 2
    Internal Rotation x 30
    External Rotation x 30
    Shoulder dislocates x 30
    Bicep curls x 30

    Military Press
    bar x 10
    70 x 5
    90 x 5
    105 x 5
    115 x 5
    135 x 5 - added wrist bands; used regular grip instead of false grip.
    150 x 11 - PR added belt; used leg drive on last 4 reps.
    105 x 10 x 5

    Kroc Rows
    120 x 12 x 3

    BW = 190 lbs

    Pretty good workout. Sore from yesterday.
    Last edited by Tim K; 12-04-2010 at 04:43 PM.

  3. #228
    Train Hardcore!!! muscle_g's Avatar
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    Looking real strong Tim!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  4. #229
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    Thanks George!

    I am feeling it today. Very sore!

  5. #230
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    Warm-ups - prehab stuff, foam rolling, BW squats, etc.

    Deadlift
    155 x 5
    205 x 5
    265 x 5
    305 x 5 - mixed grip and added belt
    345 x 5
    385 x 1
    405 x 3 - PR

    Good Mornings
    135 x 5 - shoulders were too sore to take the barbell
    Average band x 20 x 2

    BW = 190 lbs

  6. #231
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    Bench... very disappointed. Every lift has been moving up except for my bench.

    Problems:
    Each time I unrack a heavy lift my mind screams OMG!
    Leg drive still sucks.
    Rack height is either a bit too high or a bit too low making unracking the bar a PITA.

    I can get the bar off my chest and then it stalls. Instead of driving through the sticking point, the weight comes back down. I really need to figure out the leg drive in order to make the transition from my lats off the chest to my tris for lockout.

    Highly frustrated and irritated. :unamused:

  7. #232
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    Warm-ups

    Squats
    BW x 10
    175 x 5 - to a 12" box, knee sleeves
    215 x 5
    255 x 3
    300 x 3 - added belt, took away box, ATG
    340 x 3
    385 x 3 - added briefs, wider stance
    405 x 4 - PR added knee wraps, saw stars on the 3rd rep

    Felt pretty beat up today. Warm ups were half-assed and my first set of BW squats sucked. My knees were shooting way past my toes. Added the 12" box to reinforce the idea of sitting back. Still rocking a bit to get off the box. :furious: 300 x 3 was decent - good depth. I cut 340 high but sank 385 and 405. Last set felt the best.

    I banged up my left shoulder, elbow, and wrist Friday on bench. Still feeling sore today. Didn't have my head in the game until the last two sets. Finished the work out strong. Suffering from low back pump. Gotta get my sorry arse back to the ab wheel.

  8. #233
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    FU General Motors! :furious: :furious: :furious:

    It is getting very cold down here for the rest of the week. With a diesel truck, it is really nice to plug in the block heater. Makes a cold start up easy and you get instant heat. Tomorrow I'm using the farm truck, which is a GMC. The damned plug for the block heater is coiled up with the second battery cable on the passenger's fender well. Trying to cut that thing loose, route it through the engine bay, and out the front so it is accessible was a PITA. In the process, I wrenched/strained my left arm (shoulder, bicep, elbow) again.

    No workout tonight. Instead, I'll be spending some quality time with an ice pack.

    Oh, our Ford truck - the plug is easily accessible in the front right by the license plate. Came from the factory that way. So once again, FU GM. :furious: :furious: We won't even talk about GM's inability to center the driver's seat behind the steering wheel. I mean... come on... how hard is that to engineer?

  9. #234
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    Warm Up - usual stuff

    Military Press
    Bar x 10
    80 x 5
    95 x 5
    115 x 3
    135 x 3
    155 x 3 - added chalk, wrist wraps, and belt
    175 x 4 - PR some leg drive on last rep
    135 x 10 x 3 - PR
    115 x 10
    95 x 10 - last two sets strip sets

    Kroc Rows
    120 x 12 x 3

    BW = 193 lbs

    Gave blood this morning but it didn't appear to bother me. Still suffering from some low back pump. Need to figure out how to make the Miata's seats more comfortable. Good workout tonight. 175 x 4 felt good. Hitting 135 for 3 sets of 10 was great.

  10. #235
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    Warm-up - even tried a little running tonight!

    Deadlifts
    175 x 5 - double overhanded grip
    225 x 5
    265 x 3
    315 x 3 - mixed grip, chalk, belt
    355 x 3
    405 x 1

    355 felt very easy! I felt confident going to 405, but it wasn't happening today. Not sure why, but it felt very heavy. I finished a single with it and called it a day. I've been having a bit of lower back pump over the past week. That might have had something to do it. Or I might just be a pussy.

    Good news is all the pre/rehab work on my shoulder is paying dividends. I'm not at 100%, but I am getting closer.

    Going to try and throw in some Good Mornings and ab work tomorrow. I'm off until the New Year - gives my plenty of time to fit in some 'extra' work.

  11. #236
    Train Hardcore!!! muscle_g's Avatar
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    Looking strong Tim!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  12. #237
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    Warm-ups - Shoulder prehab/rehab, BW squats, foam rolling, stuff like that.

    Bench - P.O.R.
    Bar x 20
    120 x 5
    145 x 5
    175 x 5
    185 x 5
    225 x 5
    250 x 5 - added slingshot and wrist wraps
    275 x 5 - PR It has been awhile since I've hit a bench PR. I'm please, but wish I could have done it Raw.
    225 x 10
    185 x 10 x 2
    165 x 10 - and out. I was late for niece's birthday part. Not to mention wiped out from the 275 bench.

    BW = 192 lbs

    I'm very happy with 275. I had some problems unracking the weight. The first rep was all over the place. I came close to giving up at that point. However, I stuck with it and discovered a whole level of tightness. I could not believe how much tighter I was able to get and how much more leg drive was available to me. For the first time, I think most everything finally clicked on bench.

    I really hope I remember how to do it come next bench workout. Every single muscle on me is worn out. Even my legs are beat. Bench is a full body/compound movement. :lol:

    I did a decent job in 2010. I didn't achieve everything I wanted. Considering I had an emergency appendectomy followed by pertussis, I did rather well. I'm using more 'gear' now, which really wasn't in the plan. At my age, I need a little more help than younger folks. :sadbanana: A slingshot, knee wraps, and/or briefs do add a few pounds to my lifts. They also give me the confidence to move heavier stuff. When you work out alone, confidence helps.

    I put 505 lbs on my back and squatted it. Granted, it was a reverse band squat, but I still got under the weight. I've squatted 425 for reps, deadlifted 425, and moved 405 on both for 3 reps or more. I've done a strict Military Press at 195 lbs. The only disappointment for me this year has been my bench. However, today's bench session allowed me to end the year on a high note.

  13. #238
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    Warm ups - same ole, same ole. Skipped the shoulder prehab/rehab and concentrated more on the lower body. Lots and lots of foam rolling.

    Squats
    BW x 25 x 2
    170 x 5 - knee sleeves
    215 x 5
    255 x 5
    280 x 5 - added belt
    320 x 5 - added Centurion briefs
    365 x 8 - PR Honestly, it was a lousy set. Wife came home completely stressed out about the party we're having at our house tonight. An unhappy wife means an unhappy husband. I still hit a PR, but there was a lot more to be had if my mind was in the game. The last two reps were the most solid.

    BW = 192

    Cut the workout short. Helped the wife with the horses and cleaned the bathroom. Nothing worse than scrubbing toilets after squats. There should be a law against that!

  14. #239
    Moderator Brian Hopper's Avatar
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    This is my first time posting in your log and I must say, you hit alot of PR's last month, great job!!! I'll be checking in more frequently Tim, keep up the good work and Happy New Year
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  15. #240
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    Quote Originally Posted by Brian Hopper View Post
    This is my first time posting in your log and I must say, you hit alot of PR's last month, great job!!! I'll be checking in more frequently Tim, keep up the good work and Happy New Year
    Thanks Brian! I appreciate you looking in on my log and am open to any and all advice, observations, hints, tips, and/or tricks.

  16. #241
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    Thanks Brian! I appreciate you looking in on my log and am open to any and all advice, observations, hints, tips, and/or tricks.
    No problem, and I'll be more then happy to help out any way I can.
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  17. #242
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    Warm Ups

    Military Press
    Bar x 12
    85 x 5
    95 x 5
    115 x 5
    125 x 5
    145 x 5 - added wrist wraps and belt
    165 x 3 + 2 - Lost air on the 3rd rep and failed on the 4th. Reracked the weight and knocked out two more.
    105 x 10 x 5

    Triceps Pushdowns
    60 x 15 x 3

    BOBR (supersetted with pull ups)
    135 x 12 x 3

    Pull-ups
    5 x 2 x BW
    4 x BW

    Nothing special about tonight. Just some good, solid training.

  18. #243
    Moderator Brian Hopper's Avatar
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    Even something simple can be affective, nice work!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  19. #244
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    Warm Up

    Deadlifts
    155 x 5 - overhand grip
    225 x 5
    285 x 5
    330 x 5 - mixed grip, added belt
    370 x 5
    405 x 0 - fell out.
    405 x 1

    Been having problems with my lower back all week. The seat in my Miata, after 170,000 miles, is worn out. After about 10~15 minutes, my lower back aches. My commute is about 45 minutes.

    First attempt with 405 didn't go so well. One second I'm lifting and the next I'm passing out. At least I avoided the rack, car, and bar... for the most part. I loosened my belt a notch and hit it on my second attempt.

    This was a workout to forget. Last time, I hit 405 x 3.

  20. #245
    Train Hardcore!!! muscle_g's Avatar
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    Alot of PR's lately, great job!!!
    Train Hardcore

    Best Lifts(SQ/BP/DL)
    625/450/500 multi-ply
    520/405/500 single-ply
    405/315/475 raw

    Training log
    http://www.wannabebig.com/forums/thr...72#post2635572

  21. #246
    Moderator Brian Hopper's Avatar
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    Good job coming back and getting the weight that you missed, nice work!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  22. #247
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    Warm-ups (all exercise done with a mini-band)
    Shrugs x 30 x 2
    Face pulls x 30 x 2
    Internal Rotation x 30 x 2
    External Rotation x 15 x 2
    Bicep curls x 15 x 2
    Shoulder dislocates x 12
    Foam Roll & Stretch

    Bench
    Bar x 12 - close grip (1/2 thumb length from smooth part of bar)
    120 x 5
    145 x 5
    175 x 5
    205 x 3 - P.O.R.
    235 x 3 - added wrist wraps & belt
    265 x 3 - added slingshot
    285 x 4 - PR easy set
    225 x 10 x 3 - left shoulder tends to come untucked around 6th to 8th rep.
    225 x 12 - PR

    Triceps Pushdowns
    60 x 15 x 3

    BOBR
    225 x 6 x 2
    185 x 10 - strip set down to 135
    135 x 15

    Pretty good workout tonight. I took two naps today and remembered my RPM before my workout. Don't know if I'm getting stronger or just better at using the equipment (slingshot). 285 x 4 felt very easy. Far easier than 275 x 5 last week. I left at least one, if not two in the tank.

    When doing reps with 225, my left shoulder would come untucked a little over halfway through the set. Might be a problem related to when I broke my left collarbone when I was 20. It was never set properly and now that shoulder is a bit narrower than my right shoulder.

    I'm going to need some ice tonight on my left shoulder and right elbow.

    Good workout but I'm still very tired of feeling exhausted all day, everyday.

  23. #248
    Moderator Brian Hopper's Avatar
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    Great job on the PR's!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  24. #249
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    Warm Ups

    Squats
    175 x 5 - knee sleeves
    215 x 5
    255 x 3
    315 x 3 - added belt
    345 x 3 - added briefs
    385 x 3 - fell forward on 3rd rep and took a half step forward.
    405 x 4 - added knee wraps. Good reps, good depth on all of 'em. Had a bit of hesitation coming out of the hole and the last rep. Scared me a little. :lol:
    315 x 10 - PR knee sleeves. Last rep almost killed me!
    225 x 10 - strip set from 315. Lower back was absolutely cooked at this point.

    Barely got of my gear and cleaned up the weights. Stumbled into the house and hit the showers. Contrast showers in the winter are brutal. Mineral ice on my back as a follow up.

    Stepping forward at 385 didn't do me any favors. Stupid lapse of concentration. I'm doing very well with locking my traps, lower back, and getting very tight. But I am not pushing out into my belt hard enough. I'm using my erectors to maintain my form. That might work at the lighter weights, but once I get past 315 I really need to use my entire core. Time for more ab work.

    315 x 10 has been a long time goal. Felt great to nail it.

  25. #250
    Moderator Brian Hopper's Avatar
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    Good job on the squatting Tim and congrats on the PR!!!!!
    My Training Log
    My YouTube page
    Training by Tone Barbaccio
    New Dimensions Wellness & Education

    *************************
    Best geared meet @ 242
    1030SQ, 640BP, 685DL and 2355 total
    Best raw meet w/sleeves @ 242
    665SQ, 440BP, 727DL and 1815 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

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