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Thread: Tim K's Journal

  1. #401
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    Warm-ups - skipped shoulder shrugs and went light on face-pulls

    Bench
    Bar x a lot - close grip
    120 x 5
    155 x 5
    185 x 5
    225 x 5
    255 x 3 - reg. grip; belt & old wrist wraps; felt light
    285 x 1 - belt & new wrist wraps; very fast rep! Matched my previous bench PR and I'm 10 lbs lighter.
    315 x 1 - added slingshot, P.O.R, almost missed the lockout.
    340 x 1 - PR used the same grip as 285. What a grind! Right side was lagging behind at the 3/4 mark. This one was a real struggle but I got it locked out!

    BW = 193 lbs

    Scheduled to see the massage therapist on Friday. Until then, I'm being somewhat cautious. I'm going as heavy as possible but when my rhomboid starts to spasm, its time to call it. I'm working on stretching my lats, ice, foam rolling, and contrast showers. But like usual, I wait until its a four alarm blaze before I try to throw water on it.

  2. #402
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    Warm-ups

    Squat
    Bar x 10~15 - knee sleeves (new sleeves, one size larger than my old ones)
    175 x 5
    215 x 5
    260 x 5
    325 x 5 - added belt
    370 x 3 - added knee wraps
    410 x 1 - added briefs; lacking enegry
    455 x 1 - PR this one was a struggle; but I nailed it!

    BW = 188

    Haven't consumed anywhere near enough food today. Only two more weeks in the Biggest/Loser contest. These next couple weeks are gonna be tough.

  3. #403
    Moderator Brian Hopper's Avatar
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    Good 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

  4. #404
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    Warm-ups - concentrated on the giant knot in my right trap. Been about a month and the damned thing is still there.

    SOHP
    Bar x 10
    85 x 5
    100 x 5
    120 x 5
    150 x 5
    170 x 3 - added belt & wrist wraps
    190 x 0 - let the bar drift in front of me
    190 x 3 - PR bent my knees a little on the 3rd rep and got a bit of leg drive
    135 x 18
    135 x 15
    135 x 11 - it went like this -> 135 x 7 - reset; 135 x 2 - reset; 135 x 2

    Rope Triceps Pushdowns (supersetted with pull-ups)
    50 x 15 x 4

    Pull-ups
    BW x 15
    BW x 10 x 2
    BW x 8 - reset grip twice; might help if I were using a bar instead of a 3" chunk of square metal tubing (top of my power rack)

    Kroc Rows
    105 x 15 - hook grip; lit up my left bicipital tendon big time.
    105 x 15 - used straps
    105 x 10

    BW = 190 lbs

  5. #405
    Train Hardcore!!! muscle_g's Avatar
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    How much does the sling shot add to your raw bench? I'd love to give one of those a try one day.
    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

  6. #406
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    It'll add about 10% to your raw bench.

  7. #407
    Moderator Brian Hopper's Avatar
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    Props on coming back and hitting that weight for a 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

  8. #408
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    Lightening storm - no power. At least the rain cooled things down somewhat.

    Warm-ups - lats and traps very tight; did what I could to loosen 'em up. Did some jump rope too... I remember why I hate cardio.

    Deadlifts
    185 x 5 - hook grip
    225 x 5
    275 x 5
    325 x 5 - added belt, used mix grip
    370 x 3
    410 x 1 - power came back on! Cranked up the stereo and nailed this one.

    GMs
    135 x 10 x 5

    BW = 192 <- weight is a little up. Made a few poor choices for meals yesterday.

    I felt like a little bitch tonight. Lats are sore from Friday and that freakin' knot is still in my trap. I didn't try anything heroic tonight. Got my work done as planned and got out of there.

  9. #409
    Moderator Brian Hopper's Avatar
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    Sucks about the storm...but glad to see you got your power back on.
    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

  10. #410
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    Quote Originally Posted by Brian Hopper View Post
    Sucks about the storm...but glad to see you got your power back on.
    For the past six weeks, we've lost power at least once a week. Some weeks the power is off three or four times! SC has the power grid of a developing nation....

  11. #411
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    Warm-ups - used an open hand grip as much as possible

    Bench
    Bar x 5 x 3 - suicide grip, thumbs on smooth part of bar.
    135 x 5
    155 x 5
    185 x 5
    210 x 3
    240 x 3 - thumb length from smooth part of bar
    270 x 3 - belt & wrist wraps; barely made my reps
    300 x 1 - added slingshot; superfast rep!
    330 x 0 - not tight enough, getting tired
    330 x 1 - missed racking on the right side, had to unrack left side and bring the bar back down.
    330 x 0 - no way; stupid to even try. Gave it a token effort, but knew I didn't have it. What a dumbass.
    225 x 10 x 2

    Got on the tractor and moved some branches that came down in the driveway during last night's storm.

    Triceps Pushdowns (with triceps pushdown bar) - supersetted with pull-ups
    60 x 15
    80 x 15 x 3

    Pull-ups
    BW x 10 x 4

    BW = 190 lbs (all I had to eat today was two protein shakes. Busy day)

    Absolutely gassed at this point. Forearm was feeling okay after warm-ups, but by the end of the workout it was hurting pretty good. We'll see what tomorrow brings.

  12. #412
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    Warm-ups & Foam Rolling

    Squats
    BW x 30
    175 x 5
    225 x 5
    275 x 3 - meh...
    305 x 3 - added belt & sleeves, much better set
    340 x 3 - misloaded bar; was supposed to be 345; good set
    390 x 3 - added briefs; concentrated on breaking parallel
    435 x 1 x 2 - added old knee wraps; bit of trouble walking it out; 2nd set much better than first
    315 x 10 x 2 - back to sleeves - these sets, ouch

    Good Mornings
    135 x 10 x 3

    BW - back up to 193 lbs

    Tonight's goal was to break parallel on each and every rep. Mission accomplished. Had some trouble walking out the heavier weights. Unracking it was okay, but when I walked it out, I found myself looking down for some stupid reason. This caused me to lean forward at the waist, which put some strain on my lower back. Need to remember to keep my head at least neutral on the walk out.

    Last set @ 315... lets just say it took some self-convincing to hit those last three reps.

    One of the problems with working out alone is you have to play it a bit conservatively. I might have been able to hit 390 x 3 with just a belt and knee sleeves, but then again, I might not. Normally, I throw on some wraps and go for it. Tonight, I put on the briefs and kept the knee sleeves. I liked this better as putting on wraps are a PITA.

    Decent workout for not 'feeling' it. Very happy with my rep work at 315.

  13. #413
    Moderator Brian Hopper's Avatar
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    Nice work Tim!!!

    That's what I'm afraid of when I start training at home. More with the bench then the squat. But we'll see, my friend might start training with me. He also lives down the street, so the faster I get my home gym going the better.
    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

  14. #414
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    I don't have too many issues with bench. I know if I drop the weight, the rack will save me. Would still be nice to have a lift-off and spot though.

  15. #415
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    Warm-ups

    SOHP
    Bar x 10
    85 x 5
    100 x 5
    120 x 5
    140 x 3
    160 x 3
    180 x 3 - added belt & wraps

    Done. I f'n hurt. Every joint, every muscle doesn't just ache, they f'n hurt. Trying to get tight for a set was a nightmare. I really hope I'm not getting sick. Something has been going around work and this is one of the first symptoms.

  16. #416
    Moderator Brian Hopper's Avatar
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    Damn bro that sucks. I would take some time off from the gym if I were you.
    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. #417
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    Warm-ups & Foam Rolling

    Deadlift
    175 x 5 - hook grip
    225 x 5
    275 x 3
    315 x 3
    345 x 3 - mixed grip; belt & chalk
    390 x 3
    430 x 1 x 2 - PR easy pull!

    Ab Pull-downs
    80 x 20
    100 x 15 - too heavy
    80 x 20 x 2

    BW = 193 lbs

    Left arm is still messed up. It is going to be awhile before it heals. Pretty happy with deadlifts tonight. 430 lbs is an all time PR for me. Not only was it a quick and easy pull, but I got it twice.

  18. #418
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    Going through my journal, from the very first page it is a litany of one injury after another; cracked ribs, appendectomy, pertussis, pulled forearm... I don't think I'm going to read through it anymore.

  19. #419
    Moderator Brian Hopper's Avatar
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    Great job on the pulls and 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

  20. #420
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    Quote Originally Posted by Brian Hopper View Post
    Great job on the pulls and PR.
    If felt good.

    How is your healing process going Brian?

  21. #421
    Moderator Brian Hopper's Avatar
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    Quote Originally Posted by Tim K View Post
    If felt good.

    How is your healing process going Brian?
    So far so good, thanks for asking. I squatted my heaviest so far last week, and I'm going to do that same weight this week. Still a long way to go.
    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. #422
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    Warm-up & Foam Rolling

    Bench
    Bar x 15 - thumbs adjacent to smooth part of bar
    135 x 5
    155 x 5
    185 x 5
    205 x 5
    225 x 5 - thumb length from smooth
    255 x 5
    185 x 8 - P.O.R.; 3 second pause at top and bottom
    185 x 7
    225 x 3
    135 x 10

    Triceps Pushdowns (supersetted with pull-ups)
    80 x 15 x 4

    Pull-ups
    +25 x 5 x 3
    BW x 12

    BOBR
    185 x 2 - can't hold on to bar.

    BW = 193 lbs

    Kept things simple tonight - no chalk, no wraps, no screwing around. My technique falls apart when things get heavy or I get tired. Did some pause work and tried to keep my crap together when it got hard. Need to get back to when I could pop blood vessels in my eyeball!

    Forearm injury kept me from rowing. It hurts too damned much to grip the bar.

  23. #423
    Moderator Brian Hopper's Avatar
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    Benching doesn't hurt your forearm?
    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. #424
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    Quote Originally Posted by Brian Hopper View Post
    Benching doesn't hurt your forearm?
    Benching aggravates it a little bit, but not much. Deadlifting isn't too bad if I use an underhand grip. But trying to row (overhand grip) lit up my forearm something fierce. It is always sore and hurting now - but it isn't painful unless I grip and rip or grip and twist. Oh, and chainsawing of course.

  25. #425
    Moderator Brian Hopper's Avatar
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    Have you tried doing rows with a reverse grip? I actually like these better then an overhand grip.
    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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