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Thread: Tim K's Journal

  1. #1176
    Senior Member
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    Sumter, SC
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    SOHP
    80 x 20 - Fat Bar
    80 x 20
    80 x 20
    130 x 5
    130 x 5
    130 x 5
    150 x 5 - Regular bar
    150 x 5
    150 x 5
    160 x 5
    160 x 5
    160 x 5

    Bench
    225 x 12 - close grip
    225 x 8

    Finished everything in 30 minutes.

  2. #1177
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    Band Work Prehab/Rehab Back & Shoulders Protocol

    Bench
    Bar x 8 - R.O.R; feet up
    Bar x 20
    135 x 7
    185 x 4
    185 x 4
    185 x 4
    225 x 4
    225 x 4
    275 x 4 - feet down
    275 x 4
    305 x 4 -belt & wraps
    305 x 4
    205 x 10 - minus belt & wraps
    205 x 10

    Lat Pulldowns
    120 x 15
    120 x 15
    120 x 12
    120 x 12
    100 x 12

    Face Pulls - supersetted with scapular retractions
    70 x 20
    70 x 20
    70 x 20

    Scapular Retractions
    mini-band x 20
    mini-band x 20
    mini-band x 20
    mini-band x 20

  3. #1178
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    Had about 25 minutes this afternoon.

    AMT
    0.51 miles @ 5 minutes

    Meadow Rows
    90 x 10
    90 x 10
    90 x 10
    90 x 10
    90 x 10

    Hammer Curls
    35 x 10 - only had 10 lbs in my right hand because of f'n issues
    35 x 10
    35 x 10
    35 x 10
    35 x 10

    Felt weak and off today. A bit like the early symptoms of the flu.

  4. #1179
    Senior Member
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    AMT
    0.53 miles in 5 minutes - bit more resistance this time

    Band Work for shoulders

    SOHP
    Bar x 10 - more band work
    Bar x 20
    95 x 12 - Pops wanted 3 sets of 4. :lol: I took a big breath every 4th rep.
    115 x 12 - same as above. Sets done with minimal rest.
    135 x 4
    135 x 4
    135 x 4
    155 x 4
    155 x 4
    155 x 4
    175 x 4 - belt
    175 x 4
    175 x 1.75 - let the bar drift out in front of me.
    165 x 4
    95 x 20 - wasn't sure what weight to use here
    95 x 10

    Lat Pulldowns - minimal rest between sets
    120 x 15
    150 x 12
    150 x 12
    110 x 12
    100 x 12

    Face Pulls
    70 x 20
    70 x 15
    60 x 20

    Bench - close grip
    135 x 10 - long pauses
    135 x 20 - no pause

    Stretched calves, shoulders, and lats.

  5. #1180
    Moderator Brian Hopper's Avatar
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    Sure is a lot of volume, lol!
    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. #1181
    Senior Member
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    Inverted Band Back & Shoulder Rehab/Prehab

    Bench
    80 x 12; R.O.R, feet up, Fat Bar
    95 x 6
    95 x 6
    135 x 6
    135 x 6
    185 x 6
    185 x 6
    225 x 6
    225 x 6
    275 x 6 - normal bar, feet down
    275 x 6
    305 x 6 - slingshot
    305 x 10 - no rep left behind!
    225 x 10 - close grip (all close grip done as a giant drop set)
    185 x 8
    160 x 8
    135 x 10

    Pops said I need more volume in my life.

    Have a big bruise on my right lat and I could feel it while benching. Will hit some upper back work tomorrow.

  7. #1182
    Senior Member
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    Sunday

    Inverted Band Back & Shoulder Rehab/Prehab

    Bench
    Bar x 40; R.O.R, feet up
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    185 x 5
    185 x 5
    225 x 5
    225 x 5
    275 x 5
    275 x 5
    300 x 4 - feet down, belt; missed a rep.
    300 x 6 - found that missed rep
    315 x 5 - slingshot
    315 x 8
    225 x 8 - close grip (all close grip done as a giant drop set)
    185 x 6 - shoulders hurt - a lot!

    Lat Pulldowns
    80 x 12 - not much weight here. Being protective of my right lat.
    80 x 12
    80 x 12
    80 x 12
    80 x 12

    Face Pulls
    70 x 20
    70 x 20
    70 x 20

    Monday

    Got a massage. My rhomboids are nothing but one big knot. Ran for a mile, stretched, scapular retraction.

  8. #1183
    Moderator Brian Hopper's Avatar
    Join Date
    Nov 2008
    Location
    Lakeland, Florida
    Posts
    12,832
    Where are you??? lol
    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

  9. #1184
    Senior Member
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    For the past 6 weeks I have not been to the gym or touched a weight. I've been dealing with a couple injuries and some health issues. I lost a total of 18 lbs and managed to put about 7 back on. Injuries are nothing new and nothing I have not dealt with before. The health issues were a little more problematic and required some medical intervention (drugs baby).

    Today was my first day back.

    AMT
    1.95 miles in 20 minutes

    That was it. 20 minutes of solid state cardio crap. Felt okay until I tried to walk down the stairs. Quads damn near gave out. :lol: Still not cleared to lift or grip with my right hand, but pretty much everything else goes.

    Plan on sitting down with Pops and making a long term plan of action. Now that I have time on my side (not trying to prepare for a meet 10 weeks out), we'll approach things in smarter manner.

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