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Thread: Tim K's Journal

  1. #126
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    Warm up - shoulder flexibility stuff

    Bench P.O.R.
    Bar x 10
    110 x 5
    140 x 5
    165 x 3
    185 x 5
    210 x 5
    235 x 7
    185 x 8 x 3 - close grip (half thumb length from smooth part of bar)

    Kroc Rows (supersetted with pullups)
    105 x 10 x 3

    Pullups
    BW x 5 x 3

    Face Pulls
    50 x 15 x 3

    BW = 184.4 (I weighed less when I worked out than when I woke up!)

    Worked on the fence this morning. I'm having to replace all my 4" x 6" brace posts with 6" round brace posts or the government won't give me credit, which means I don't get paid. When I came home tonight, I discovered I over tensioned my bottom wire and broke it. Hope I just pulled a crimp out... Anyway, enough farm stuff.

    Workout went well, all things considered. I didn't have a lot of energy this afternoon, so I took some time between my sets. I'm also bumping up the weights on my accessory lifts. I need to get stronger!

    I'm feeling old and beat up tonight. Time to ice my elbow.

  2. #127
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    Warm-up - fed horses, lower body stuff, BW squats, etc.

    Squats - feet slightly wider than shoulder width
    Bar x 10 - started with Inzer Groove Briefs and knee sleeves
    150 x 5 - did some additional shoulder warm-up. My shoulder flexibility is coming along nicely!
    185 x 5
    225 x 3
    240 x 5
    275 x 5 - added belt (still trying to get used to squatting with the belt.
    315 x 8 - buried the 8th rep, ATG! Scared myself a little and racked the weight
    225 x 15 x 2 - sans belt
    185 x 20

    BW ~ 186?

    Squats went pretty good. My goal was 315 x 10. I didn't get it. I was going pretty deep with 315 and with each rep I was going just a hair deeper. On my eighth rep, I sat my arse down. Scared myself a little and had to struggle a bit off the bottom. After that rep, I racked it. In hind sight, I should have taken a deep breath and hit two more reps.

    I finished off my quads with some high rep sets and called it a day.

  3. #128
    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

  4. #129
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    Warm-up - shoulder flexibility, lower body stretches, fed horses, swept out garage/awesome hardcore gym

    Military Press
    Bar x 10
    70 x 5
    90 x 5
    105 x 3
    125 x 3
    140 x 3 - added belt and wrist wraps
    160 x 7 + 1 - reset after 7th rep and hit another! PR!

    Incline Bench
    185 x 6 x 3 - Slapped knee sleeves on my tris. Battling a bit of tendonitis in my right elbow. I blame too much mouse usage at work. Last rep of last set my butt came off the bench.

    Nose Breakers - straight bar
    65 x 10
    85 x 10
    95 x 10 - still figuring out what weight to use with these

    BOBR - supersetted with Pullups
    185 x 8 x 3 - Darned good sets! Helped wife bring groceries into the house after last set.
    135 x 12

    Pullups
    BW x 5
    BW x 3
    BW x 5
    BW x 3

    Ab Pulldowns
    80 x 15 x 3

    Hanging Leg Raises
    10 x 3

    BW = 184

    Bad day at work today. I screwed up transferring my report from work to home. I took the old copy and saved it over the new one. Lost about a day's worth of work. What a bonehead mistake... Instead of finishing my report today, I am back to where I was at the end of yesterday.

    Didn't bother my workout though. 160 for 7+1 was freakin' awesome! After the 7th rep, I racked the weight, reset, and knocked out another rep. I surprised myself with that one. Form was good too!

    BOBR went surprisingly well. My form was good for all my reps. I really believe I've been falling behind with rows. If I want a big bench, I need a big row to match it. I need to do more work at what I suck at.

    Pullups... I just don't like them. Supersetting those with BOBR allows me to do fewer and blame it on the BOBR. Gotta quite being a vag.

    Long workout tonight.

  5. #130
    WBB Team Captain Coke's Avatar
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    Too bad about having to do the report at work over again, live and learn man.

    Session is huge, big volume day.

  6. #131
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    Warm up - upper back, low back, hips, and glutes, tons of BW squats

    Deadlifts
    150 x 5 - double overhand grip
    185 x 5
    225 x 3
    260 x 3
    295 x 3 - mixed grip
    330 x 10 - PR previous PR was 7 reps

    Ab Pulldowns
    80 x 15 x 5

    BW = 186.5 lbs

    My lower back has been giving me grief since this weekend. I doubt my Miata helps matters - the coilovers make for an unforgiving ride. It is one reason I don't often workout when I commute. Still, I needed to get some work done today. I'm pretty happy with hitting another deadlift PR.

  7. #132
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    Warm-up - shoulder flexibility, rode the wife's bike for 7 minutes

    Bench
    Bar x 15 - thumb length from smooth
    110 x 5
    140 x 5
    165 x 3
    195 x 3
    225 x 3 - P.O.R. - changed rack height to a lower setting.
    250 x 2.75 - rack change was a mistake. Hard time unracking weight, took awhile to stabilize, set sucked wind. Added wrist wraps & belt.
    250 x 3 - old setup. Much better set. Would have gotten 4 easy, but I lost my air and my tightness.
    185 x 8 x 3 - 9/10s of a thumb length from smooth part of bar

    BOBR
    185 x 8 x 3
    135 x 12 - doing much better with my rows!

    Face Pulls
    50 x 15 x 4

    BW = 187 lbs

    I know better than messing with my setup but I did anyway. I need a setting in between the two I have for my rack to get the best lift off. With the rack at its 'normal' setting, I'm always worried about untucking my shoulders when I unrack the weight. With the rack set two inches lower, it is simply too low. For now, I'm going to have to stick with the higher setting.

    My second set at 250 felt very good. Another rep was in the cards, but I lost my air at the top. Once you lose your air, you're done. Still, this is the first time I've gone after a missed bench and smashed it the second time around.

    I've been looking through my old workouts. According to my logs, I'm much stronger on lower body today than when I was 40 years old. However, my upper body is weaker. Granted, I'm 6 to 10 lbs lighter now, but I feel stronger.

    I've had a suspicion that the WalMart special Olympic bar I used then is lighter than the bar I'm using today. I broke out the scale and weighed the bar... it is a good 12 to 13 lbs lighter than what I'm using today.

    That means I never benched 305 lbs or pressed 205 lbs.

    I'm still a touch weaker on bench and military presses today, but I'm only about 6 to 8 weeks from setting some new all time PRs.

    Until I'm benching 315, squatting over 500, and deadlifting over 500, I still consider myself weak. Not to say my numbers are garbage, but there is considerable room for improvement. I have a good year or two before I can say I'm 'strong.'

  8. #133
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    Warm-up - rode the stationary bike for 5 minutes, bodyweight squats, box jumps

    Squat - slightly wider than shoulder width stance
    Bar x 12 x 2 - started with knee sleeves and barefoot
    150 x 5
    185 x 5
    225 x 3
    260 x 3 - added belt (wear belt much lower without Titan briefs; more comfortable too)
    295 x 3
    330 x 8 - good set, good depth, no problems with leaning forward, maybe had another one or two in the tank?
    225 x 20 - Finally hit 225 for 20 reps! <- big goal of mine!
    185 x 10 x 2

    Good Mornings
    95 x 12 x 4

    BW = 187 lbs

    Hip flexors have been bugging me for awhile. After good mornings, my hip flexors don't feel bad at all. That could be because my lower back is tighter than a bungee cord! I know what I need to do... I just need to do it. I need to loosen up my hip flexors, strengthen my lower abs, loosen up my hamstrings, and get my glutes to kick in some more. Wish I could afford a GHR.

    I'm happy with my squats. I had good depth and decent form tonight. I need to keep my upper body a little more upright, sink back a hair more, and get my elbows a bit more underneath themselves. My heaviest set felt great. I was surprised at how well it went. If I could have held my air a bit better, another couple reps were a possibility.

    Hitting 225 for 20 reps was a big goal for me. I know 20 rep squat PRs aren't written into 5/3/1, but it was fun.

  9. #134
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    Ordered 6" and 3" x 36" foam rollers today from EliteFTS today. Free shipping is nice.

    Warm-ups - Stationary bike x 5 minutes, shoulder range of motion work, light leg stretching

    Military Press
    Bar x 12
    70 x 5
    90 x 5
    105 x 3
    135 x 5
    150 x 3 - added belt and wrist wraps
    170 x 3 - last rep was a real grind

    Incline Bench - thumb length from smooth part of bar
    185 x 6 x 3
    135 x 12

    Triceps Pushdowns
    60 x 15 x 3

    Kroc Rows - supersetted with Pull-ups
    105 x 12 x 3 - used wrist straps

    Pull-ups
    BW x 5 x 3 - supersetted with Kroc Rows
    BW x 8

    BW = 186 lbs

  10. #135
    Hulk Smash! LouPac's Avatar
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    Timmay! Nice Kroc rows!

  11. #136
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    Warm-up - bike ride for 5 minutes, shoulder flexibility and light exercises

    Bench
    Bar x 10 - thumb length from smooth
    110 x 5
    140 x 5
    165 x 3
    210 x 5 - p.o.r.
    235 x 3 - added belt and wrist wraps
    265 x 3 - Pretty solid bench
    185 x 8 x 3 - close grip; set up over a 3" half foam roller. Really helped my setup! Wish I had done this on my warm up sets.
    135 x 12

    BOBR
    185 x 8 x 3
    135 x 12 - very good set

    Face Pulls
    50 x 15 x 3

    BW = 188 lbs

    Workout took a long time tonight - about 80 minutes including my warm up. Setting up my bench using the foam roller to help with my arch was pretty cool. I now know my arch is just a bit better than 3". It also allowed me to get my hips closer to my shoulders. Set up felt very solid.

    I was supposed to deadlift Friday, but my lower back is still causing me grief. After dealing with fence post and wire today, I was not in any shape to deadlift. I think I'll deadlift after squat tomorrow or Monday.

    I've put on a few pounds in the past month. My blood pressure is still in the normal range, so I'm kind'a going with it. I've always wanted to hit the 200 lbs mark.

  12. #137
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    Warm-up - foam rolled, rode bike for 5 minutes, shoulder flexibility and small muscle exercises

    Squat
    Bar x 12~15 - started with knee sleeves (ATG)
    150 x 5
    185 x 5
    225 x 3
    275 x 4 - slight strain in my left groin again. (still ATG)
    275 x 1 - added belt. took it down very slow - yep, groin is slightly tweaked again. Thought about throwing in the towel and letting things heal for the next 11 to 12 days.
    315 x 3 - added Titan Briefs and belt. Nobody ever said I was smart. With the briefs up and the belt on, it is difficult to get to depth with this light of a weight.
    350 x 5 - Titan briefs and belt kept me a bit high in the squats, which helped protect the groin. Could have gone for more reps, but the bar moved a little too low and put too much strain on my wrists. Tightness was sub-par. Simply put, it was an ugly set.

    Deadlifts
    275 x 1 - with belt
    315 x 1
    355 x 1
    375 x 6 - PR I'm surprised by this PR!

    Ab Pulldowns (or rope crunches)
    80 x 15 x 4

    BW = 186.6

  13. #138
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    Warm-up - stationary bike for 6.5 minutes (last 1.5 minutes at full sprint), foam rolling, shoulder flexibility

    Military - Deload Week
    Bar x 20
    70 x 10
    90 x 10
    105 x 10

    Incline Press (close grip)
    135 x 10 x 3

    Pull-ups
    BW x 12
    BW x 8
    BW x 6 x 2

    Face Pulls
    50 x 15 x 3

    BW = 190.1

    Hot and humid today. Felt a bit nauseous the entire workout.

    Wife is home and recovering from her arthroscopic rotator cuff surgery. She is doing pretty good all things considered. She's a real trooper with a much higher tolerance for pain than myself.

  14. #139
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    Warm-up - stationary bike for 6 minutes, shoulder flexibility work

    Military Press
    Bar x 10
    75 x 5
    95 x 5
    110 x 5
    120 x 5
    135 x 5
    155 x 8 - PR added belt and wrist wraps. Used a bit of leg drive on last 2 reps

    Incline Bench
    Bar x 10 - close grip
    185 x 5 x 2 - felt very heavy
    185 x 5 - P.O.R
    135 x 10

    Nose Breakers - Olympic Bar
    65 x 12 x 3 - can go up in weight

    BOBR
    205 x 5 x 2
    185 x 8
    135 x 12

    Hanging Leg raises
    BW x 10 x 3

    BW = 190 lbs

  15. #140
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    Warm up
    Stationary bike x 5 minutes
    Swept garage
    Foam rolling

    Squats
    BW x 10
    Bar x 10
    155 x 5
    190 x 5
    225 x 3
    245 x 5
    285 x 5 - added knee sleeves and belt
    320 x 10 - PR Bar slipped down on 4th rep.

    Deadlifts
    245 x 5 - double overhand grip
    285 x 5 - mixed grip, belt, chalk
    320 x 11 - PR

    Ab Pulldowns
    80 x 15 x 4

    BW = 190 lbs

    This is the second time I've had the bar slip down while squatting. I don't know if it because I'm sweating more, poor bar placement, not pulling the bar down hard enough across my back, or what. I finished my set feeling like I was doubled over. Two reps had me leaning on my toes.

    Today was actually deadlift day. Maybe I should read more than just the weights on my sheet?

    Hit two PRs today. Gaining weight does help move more pounds!
    Last edited by Tim K; 05-18-2010 at 06:22 PM.

  16. #141
    Train Hardcore!!! muscle_g's Avatar
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    Those are some high rep squats and pulls!! What do you think your 1 rep maxes are?
    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

  17. #142
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    I think I'm just good at reps! I'm guessing I'm around 425 to 440 lbs as a 1 rep max.

  18. #143
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    Warm up - bike for 5 minutes, swept garage, foam rolling, shoulder stuff

    Bench
    Bar x 10 - set up over a 3" foam roller half, close grip
    115 x 5
    140 x 5
    170 x 3
    185 x 5
    210 x 5 - P.O.R, dropped foam roll, added belt, wrist wraps
    240 x 6
    185 x 8 x 3 - close grip

    Kroc Rows
    105 x 12 x 3

    Pull Ups
    BW x 8
    BW x 5 x 2

    Face Pulls
    50 x 15 x 3

    BW = 190.9 lbs

    Nothing special today. I'm happy to get my work done. The poundages I'm using are going up, but then again, so is my body weight. At this rate, I'll have to weigh 215 in order to bench 315.

  19. #144
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    Warm ups - same ole, same ole

    Military Press
    Bar x 10
    70 x 5
    95 x 5
    110 x 3
    135 x 3
    145 x 3
    165 x 4

    Incline Bench
    185 x 6 x 3

    Nose Breakers - straight bar
    95 x 10 x 3

    BOBR
    185 x 8 x 3
    135 x 12

    Pull-ups
    BW x 8
    BW x 5
    BW x 6 x 2

    BW = 190

    Didn't bother with chalk, wrist wraps, belts, or anything else today. Wanted to see how it felt doing it all raw. With a belt and wrist wraps, I believe I could have controlled the bar path a little better on my last sets of military presses. Might have been worth another rep?

  20. #145
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    Warm-up - fed horses, bike x 5 minutes, swept garage, foam rolled

    Squats
    Bar x 15 - inner thighs feel very tight
    150 x 5
    190 x 5
    225 x 3
    275 x 3 - belt, briefs, knee sleeves (briefs = protection, or at least that is how I justify them)
    315 x 3 - feels pretty good
    365 x 6 - felt like I broke parallel on all reps. Need to video them to make sure. Plenty of strength, but I was feeling gassed.

    Deadlifts
    225 x 3 - double overhand
    275 x 3
    315 x 3 - mixed grip
    365 x 3 - easy set

    BW = 188 lbs

    Time to drop a few pounds. I hate having a gut. Don't really need visible abs, but a flat stomach would be nice. I hit 196.5 lbs and my blood pressure was good. Still, I start looking sloppy being that heavy.

    I'm not lifting anything heavy enough to justify weighing what I do. Immediate goal is 180 lbs. We'll see how things go at that weight.

    I really, really want to start moving more weight. My progress on deadlifts is slow. Took forever to hit 405. I'm hoping 500 lbs comes a bit quicker. Bench is not exactly stalling, but it is one slow grind. Overhead press and squats are doing okay.

    Excitement for today -> One of the horses cut his right hind leg pretty good - about equivalent to slicing open your shin. Visible bone and tendons, but there really isn't much meat in that area anyway. Didn't get all the work I want accomplished today. Tomorrow is another day.

  21. #146
    WBB Team Captain Coke's Avatar
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    Good luck as you start streamlining your physique...wish you well with your horses too dude.

  22. #147
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    Horses are accidents looking for a place to happen. We have no idea on what he cut himself. We walked the entire pasture within 20~30 minutes of his accident and could find no evidence of anything. Horse must be seriously emo...

  23. #148
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    Warm-up

    Bench
    Bar x 20 - P.O.R.
    115 x 5
    140 x 5 - ring finger on ring
    170 x 3
    200 x 3
    225 x 3 - put 45 lbs plates under my feet - much better leg drive!
    255 x 3.25 - missed the groove on second rep. Should not have tried rep #4.
    225 x 3 - dropped rack one notch, index finger on ring, better set-up
    265 x 2 - felt strong
    185 x 8 x 3 - close grip



    BOBR
    225 x 5 x 3
    135 x 15

    Face Pulls
    50 x 15 x 4

    Ab Pulldowns
    80 x 15 x 3

    BW = 188 lbs

    I'm still working on my bench set up. I took some video tonight. Not the best angle, but its something. Putting the plates on the ground helped tremendously. I now feel as if I have some leg drive. I need to work on staying tighter, foot placement, and a ton of other stuff.

    My last set at 265 felt fairly solid. If I weren't so gassed from all the previous sets, I felt a third rep was doable.

    Speaking of reps, I'm sticking to the prescribed reps in 5/3/1 as opposed to going for a bunch more. If I were concentrating on getting a solid three reps as opposed to trying for four or more, I would do a better job.

    Unracking the weights should count as one.
    Last edited by Tim K; 05-30-2010 at 10:24 PM. Reason: Added video

  24. #149
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    Warm Up

    Bench - P.O.R.
    Bar x 20
    115 x 5
    140 x 5
    170 x 3
    210 x 5
    240 x 3 - added belt and wrist wraps
    270 x 1 - still working on setup
    185 x 8 x 3 - close grip
    165 x 11 - to failure (12th rep)



    B.O.B.R.
    135 x 10 x 3

    Face Pulls
    50 x 15 x 3

    BW = 186.7 lbs

    Did not feel very chipper today. When I started my warm up, the garage was hot and humid. After 10 minutes, I was feeling a little ill. Next time, cool the garage off for 20 minutes before wandering in there.

    I am working hard on my setup. I'm finally beginning to figure out leg drive. I try to set my feet about as far apart as I do on squats, if not wider. Then I concentrate on driving through my heels and pushing outwards with my knees. Really helped drive my traps into the bench.

    Unracking heavy weights is a work in progress.

    My best setup was my last set of close grip bench at 185 lbs. I am confident I will get this licked. Just need more work. I also need to work on holding the bar at lockout for a 2 or 3 count before racking the weight. I have a very, very, very bad habit of slamming the weight into the rack as soon as I complete my last rep.

    Oh, when going heavy on my primary movement it is a good idea to back off on the accessory work weights.

  25. #150
    Train Hardcore!!! muscle_g's Avatar
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    You should hit up the APA meet on Aug 28th in Florence. I'll be there comnpeteing.
    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

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