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Thread: Tim K's Journal

  1. #1001
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    My PT stuff today:

    Let me see if I can get it all down correctly:

    Warmup
    Elliptical - 1.2 miles in 11:44 (or 15 minutes, whichever came first)

    3 Rounds
    15 T's & Arrows
    10 Hanging Ab Raises
    15 Reverse Hypers - band around ankles, no weight
    1 minute short blades (kind of the rowing position)
    10 Ball plank shoulder movement exercises
    15 Calf raises with 20 lbs dumbbell in right hand
    15 Calf raises with 20 lbs dumbbell in left hand
    2 figure 8 laps with sled with 70 lbs (1 lap is about 650 feet)

    Stretch at end
    7 minutes Jesus position laying on foam roller

  2. #1002
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    More PT Goodness:

    Warmup of 1 mile or 10 minutes on the elliptical. I beat the 10 minutes.

    3 Rounds

    Ts & Ws - these are done with my stomach on a stability ball. I have to use my spinal erectors to hold my chest up. The Ts are kind of like a reverse dumbbell fly. The Ws bring my hands lower down to my side, but the same basic motion. The movement is designed to target some of the very small muscles in my shoulders while the stability ball targets my spinal erectors.

    30 seconds of big blades vertically! (I've moved up!) - small shoulder muscles targeted
    30 seconds of big blades horizontally - small shoulder muscles targeted
    15 high pulley rows @ 80 lbs - lats
    15 reverse hyper - low back
    15 dumbbell bench on stability ball @ 30 lbs - chesticles
    3:20 of the elliptical (45 calories worth) I was striding out 31 to 33 inches @ a pace of about 96 ~ 100 - conditioning

    Going back tomorrow for more.

    BW = 198 lbs

  3. #1003
    Moderator Brian Hopper's Avatar
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    Good job on the PT 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

  4. #1004
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    It is different and way outside my comfort zone. Just realize that bastard had me on an elliptical for a total of 20 minutes today! LOL

  5. #1005
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    I bet, that's probably something you need.
    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

  6. #1006
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    I'm still stuck doing PT garbage. Did get a chance to bench with a fatbar this morning. A single set of 15 reps with 165 lbs, feet on the bench. It still lit up my back like nobody's business.

    However, my conditioning is getting much, much better. And I'm losing weight.

  7. #1007
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    Still doing PT and conditioning stuff. Conditioning is coming along fairly rapidly. The downside is I'm dropping weight and my abs are starting to show. Much more of this and I'll be ready for summer swimsuit season. Most of the work is way, way outside my comfort zone. But I'm getting it done. I am improving. Eventually, I'll be able to get back after the heavy stuff and be better than ever.

  8. #1008
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    Foam Rolling

    20 minutes on the elliptical (1.96 miles with rolling hills) Really wanted two miles.

    Reverse Hyper
    4 plates - 10 x 4

    Lat Pulldown - with Fatbar
    110 - 15 x 4

    Kettlebell swings (one handed)
    12 x 2 - no idea of weight

    Kettlebell swings (two handed)
    12 x 2 - bigger kettle bell; probably got 2 or 3 good/correct swings out of all of them.

    Rope Triceps Pushdowns done as giant set with biceps (no rest between any sets)
    90 x 30
    90 x 15 x 2
    Rest does as a burnout set
    110 x 10
    90 x 10
    70 x 10
    60 x 10
    40 x 10

    Dumbbell curls
    25 x 15 x 3
    Rest done as burnout set
    25 x 15
    15 x 15
    10 x 20

    Then it was ice the low back and done!

  9. #1009
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    Today:

    Foam Rolling & 2 miles on the elliptical thing (I f'n hate that thing). Took me 19:44 and 1888 steps to accomplish that mileage. A conditioned guy should be able to hit that in about 15:00 or less.

    Reverse Hyper
    4 plates x 12 x 4

    3 Rounds

    Battle Ropes
    20 seconds - Overhand grip like drumming, asynchronous hands
    20 seconds - Uhmmm other grip? Like milking a cow
    20 seconds - Overhand grip, synchronous hands

    Kettlebell Swings
    20 kg x 12

    After that - the Prowler
    70 lbs x 200 feet downhill
    70 lbs x 200 feet uphill - that sucked.

    BW = 199 lbs

  10. #1010
    Moderator Brian Hopper's Avatar
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    How are you feeling?
    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

  11. #1011
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    Quote Originally Posted by Brian Hopper View Post
    How are you feeling?
    Back is getting better. I have another week before I start moving weight again. The work I'm doing now is helping - a lot.

    Pretty tough workout this morning. I started with the elliptical. One mile in 8:13 with rolling hills. Upped the resistance on the machine That winded me pretty good. Then it was:

    Reverse Hyper
    180 lbs x 12
    230 lbs x 12 x 3

    3 Rounds
    10 Hanging Pullups (I did 4 of these)
    10 Decline Pushups - easy!
    Battle Ropes - three hand positions - walk forward and back three steps while maintaining power. Drum position wasn't too bad. Milking the cow sucked.

    Prowler
    200 feet x 2 - I was dying after this!

    Hamstring & calves stretches

    BW = 197

  12. #1012
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    That's good to hear!
    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

  13. #1013
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    About another week of rehab and I'll start moving weight again. The conditioning work has been good for me. I will try to keep up with it as I go back to heavy lifting. There is a meet in December I might try to make. We'll have to see how things go... Hell, if nothing else, I can do a bench only again. LOL

  14. #1014
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    PT is over, Chrome is finally loading the forums again, and I'm ready to post some real lifting again.

  15. #1015
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    AMT
    0.53 miles @ 5minutes

    Blades
    3 sets of waving the sticks around

    Squats
    135 x 8 - knee sleeves
    225 x 8
    285 x 5
    315 x 3
    355 x 3 - belt
    365 x 3
    365 x 2 - got a little low on the 2nd rep and paused with the bar on the rack; cut it one rep short
    225 x 10 x 3 - 1st set, last 4 reps were paused, dead squats (bar rested on rack for a 4 count)

    Reverse Hyper
    6 plates x 15 x 3 - this is kind of cool as the whole machine moves around now. 3 months ago I had a rubber band around ankles. Now, 6 plates.

    Single Leg Leg Extensions
    50 x 30

    Standing Ab Pulldowns
    100 x 15 x 3

    BW = 195 lbs -I'm sexy and I know it.... Ah, I work out!

    Narrow stance, pause squats put a lot of pressure and compression on the lower lumbar spine - exactly where I do not need it. I will drop the narrow stance and the pause squats for now. There are other options out there that might be better.

  16. #1016
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    Worked out fasted

    Jump Rope
    5~6 minutes

    Face Pulls
    50 x 20 x 2

    Bench
    Bar x 20 - feet on bench
    95 x 10
    135 x 10
    185 x 5
    225 x 1
    255 x 1 - feet down
    285 x 1 - belt & wrist wraps
    300 x 1
    300 x 3 x 2 - Pretty happy with these sets, even though the first one was a catastrophe. :lol:
    225 x 12

    Barbell Shrugs
    315 x 12 x 3

    SOHP
    135 x 10 x 3

    Band Pushdowns
    Mini-band x 40 x 2

    Meadow Rows - Giant Set
    75 x 15 x 4

    BW = 195 lbs

  17. #1017
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    Bench - Max Effort

    Warm ups
    5 minutes Jump Rope

    Site was down or wouldn't allow Google to login/pull up the site, so there are a few weeks missing.

    Face Pulls - supersetted with band pull aparts
    50 x 20 x 2

    Band Pull Aparts
    20 x 2

    Floor Press
    Bar x a lot
    95 x 10
    135 x 10
    185 x 5
    225 x 1
    255 x 1 - wrist wraps
    275 x 1

    Bench
    195 x 15 x 2

    Lat Pulldowns
    120 x 12 x 3

    Barbell Shrugs
    315 x 12 x 3

    SOHP
    100 x 15 x 3

    BW = 194 lbs

    Starting my second wave of the Cube Method. Feels good to have the next 9 weeks laid out for me.

  18. #1018
    Moderator Brian Hopper's Avatar
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    Are you following the Cube Boss method or the old Cube method?
    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. #1019
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    Old Cube Method... didn't know there was a Boss version. LOL

  20. #1020
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    Yeah, he just came out with it a couple months ago. I like it better then the old version.
    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

  21. #1021
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    Quote Originally Posted by Brian Hopper View Post
    Yeah, he just came out with it a couple months ago. I like it better then the old version.
    Do you have a template/excel spreadsheet/e-book on it? If its improved, I would like to move forward with it. Even though it did take me a couple hours to set up my next 9 weeks in excel. LOL

  22. #1022
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    I'll do something 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

  23. #1023
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    Gracias!

  24. #1024
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    Warm-ups

    AMT
    3 minutes running
    1.5 minutes stair stepping

    Blades
    Prehab/Rehab stuff

    Squats
    135 x 10
    225 x 8
    275 x 2
    315 x 3 x 6
    335 x 2
    210 x 5 x 5

    Leg Press
    6 plates x 15 x 2 - too much pressure/compression on my lower lumbar.

    Reverse Hyper
    6 plates x 15 x 3

    Kettlebell Swings (supersetted with hanging abs)
    53 x 15 x 3

    Hanging Abs
    10 x 2
    8 x 1
    Last edited by Tim K; 10-22-2013 at 04:08 PM.

  25. #1025
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    Snorted a gram of chalk, coke, meth, creatine, dbol, and bull testicles.

    Jump Rope
    300 reps - only choked myself once. Unfortunately not long enough for a happy ending

    Deadlifts - Reps - no supportive gear at all. Not even underwear. Raw means RAW!
    135 x 10 - hook grip
    225 x 5
    315 x 3 x 4
    340 x 3 x 2 - easy work

    Squats
    225 x 2 x 2 - shoulder weren't cooperating. Did some kinky sheee-it with bands which scared the dogs.
    225 x 8 x 3

    Standing Ab Pulldowns
    80 x 50 - pretty much shot my wad there
    100 x 15 - no cuddling

    BW = 194 lbs

    First time in a very long time I was able to lift without belts, wraps, or sleeves. I'm still alive too.

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