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Thread: Tim K's Journal

  1. #151
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    I'm toying with the idea of competing, but I don't feel I'm ready yet. I've developed a lot of bad habits working out by myself that will hinder me in a meet. I don't really have a pause at the bottom of my bench and I tend to rack the weight immediately after a lift. Deadlifts are fairly easy - not too much to do wrong there. Squats - I just need to make sure I'm hitting depth.

  2. #152
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    Warm-up - spent some extra time on shoulder flexibility

    Squats
    Bar x 10 - started with knee sleeves
    160 x 5
    200 x 5
    225 x 5
    290 x 5 - added belt
    330 x 3 - added briefs & belt
    370 x 2 - Don't take a big gulp of water before a ME set. It has a tendency to want to come back up.




    Deadlifts
    275 x 3
    315 x 5
    355 x 3 - added belt
    375 x 5 - failed on 6th rep




    Ab Pulldowns
    80 x 15 x 4

    BW = 187 lbs

    If you don't train with someone, you have to video your lifts. What I think I'm doing and what is actually happening are two very different things. My form is not good.

    Squats - break at hips, sit back, deeper, drive through heels, get tighter, activate hips, arch back harder, etc., etc.

    Deadlifts - sit back more, drive through the heels, concentrate on hip drive.

    There are some serious disadvantages to always lifting by yourself. It has been over 20 years since I've had a lifting partner. And then we were just some dumb kids without a clue. Seems the only thing that has really changed is my age.

  3. #153
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    Warm-up stuff - not really feeling too good today. Woke up with a killer headache that didn't get much better as the day wore on.

    Military Press
    Bar x 10 x 2
    75 x 5
    95 x 5 - Felt Heavy
    115 x 3
    135 x 5
    155 x 1 - Added belt and wrist wraps. Dumped it forward on second rep and had to rack it.
    155 x 3 - Missed racking it on the right side. WTF????
    175 x 2 - PR Leg drive on first rep, strict on second. Bar stopped on second rep and started coming back down. Nutted up and nailed it... whose yer Daddy now bee-otch?
    135 x 5 x 5 - Did these as opposed to incline bench. My right shoulder has been giving me grief for a couple weeks. Military feels better on my shoulder.

    Tricep Pushdowns
    60 x 15 x 3

    Pendlay Rows - Supersetted with Pull-ups
    135 x 10 x 3

    Pull-ups
    BW x 5 x 3

    BW = 187 lbs

  4. #154
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    Bench
    275 -PR Not much of a pause at the bottom.

    Deadlift
    425 - PR Got it on my third attempt.

    Military Press
    185 - PR A couple pounds shy of a bodyweight press.

    315 Static Hold
    20 seconds -PR Only second time doing these. Right side tapped the safety bar and I had to shut it down a little early. Might have been able to get 25~30 seconds?

    Pullups
    BW x 12 - Stick a fork in me. I'm done.

    Age - 43 (44 on July 11)
    BW = 187 lbs.

    All the lifts took me about 3 hours. Towards the end, I was exhausted. With more rest, I think I could have gotten more out of the static hold and pullups.

    I had a lot of failures tonight. I'll post up that video later.

    Lifts are for the Nasioc .com OT Feats of Strength.

    Failed Lifts

    Last edited by Tim K; 06-13-2010 at 09:09 PM.

  5. #155
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    More stuff for the NASIOC.com OT Feats of Strength Challenge. These were done after the 400 meter sprint (64~65 seconds). I recommend doing box jumps before sprints. I've hit 36" before, but wasn't brave enough to try it today.

    My box jumps are kind of farm ghetto... One side of the loader was at 32" and the other was 34". If nobody minds, I'm calling it a 33" box jump.


  6. #156
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    Nice weights and jumps! One thing on deadlifts that I'd reccomend is to point your toes straight ahead instead of point them outwards. I feel I can push my hips through at lockout better with my feet straight.
    Last edited by muscle_g; 06-14-2010 at 01:46 PM.
    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

  7. #157
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    Quote Originally Posted by muscle_g View Post
    Nice weights and jumps! One thing on deadlifts that I'd reccomend is to point your toes straight ahead instead of point them outwards. I feel I can push my hips through at lockout better with my feet straight.
    I'll point my toes a bit straighter. Being bowlegged, I can't get them to point completely straight because then my knees will track inwards. In order for my knees to track straight, I have to point my toes outwards some. I'll experiment with it and see how much straighter I can get!

    Thanks for the tip. Anything else you see I need to fix, please let me know.

  8. #158
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    Foam rolled - warm up stuff

    Pullups
    BW x 15~14 - depends on how strict you are



    Military Press
    Bar x 10
    75 x 5
    95 x 5
    115 x 3
    125 x 5
    140 x 5
    160 x 4 -
    160 x 5 - added wrist wraps and belt :devil:

    Incline Bench
    Bar x 10
    185 x 5 x 3
    135 x 10

    Nose Breakers
    65 x 12 x 3

    Kroc Rows
    105 x 12 x 2
    105 x 10

    It was overcast when I started and the temps were below 90, so I started my workout with the garage door open. Well, the sun came back out and heated things up quick. Sapped my strength and energy. Still got some decent work done.
    Last edited by Tim K; 06-19-2010 at 04:51 PM.

  9. #159
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    Yes it was pretty hot today!!
    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

  10. #160
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    Warm up - not all that much.

    Squats
    Bar x 10 - wide stance, started with knee sleeves
    155 x 5
    195 x 5
    235 x 3
    255 x 5
    290 x 5 - added belt and briefs, worked hard on depth
    330 x 8 - great depth, left knee kept caving in a bit

    Deadlifts
    225 x 3 - double overhand grip
    255 x 5
    290 x 5 - PR for double overhanded grip
    330 x 8 - mixed grip, added belt

    Nothing spectacular tonight, just some good solid work. Concentrated on a wide stance for squats and hitting depth. Felt good on both, although my left knee was a bit shaky on some reps. Last set really let me know just how much internal pressure you can build up squatting in gear. I felt like a stuffed sausage about to burst.

    I know the weights I'm using aren't that heavy and don't really require gear. However, it adds something new to my workouts and makes it exciting again. Putting on briefs and adding my belt makes me feel like a big boy. Its fun.

  11. #161
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    Warm up - bike and not much else.

    Bench
    Bar x 10 - P.O.R.
    115 x 5
    145 x 5
    175 x 3
    185 x 5
    215 x 5
    245 x 4 -

    Threw in the towel.

    Ordinarily, I don't workout when I commute to the office. By the time I get home its been a 12 to 14 hour day with 3 of those hours behind the wheel. It leaves me exhausted.

    Today I decided to give lifting a try.

    It didn't work out too well. My warm up was half-assed, my lifts weren't great, and I irritated my left bicep. At my age, a nap is the best thing before a workout.

    I didn't do too much. I'll revisit this workout on Friday - its originally scheduled date.

  12. #162
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    Warm Up - Bike x 5 minutes, swept garage, foam rolled

    Bench
    Bar x 10 - P.O.R
    115 x 5
    145 x 5
    175 x 3
    185 x 5
    215 x 5 - Index Finger on Ring, added belt and loose wrist wraps (getting used to the groove)
    245 x 6 - PR Set felt great and incredibly easy. Thought I might have had another rep in me.
    185 x 8 - close grip
    185 x 7 x 2 - had to reset for the last couple reps on the last set

    Purple Band = approximately 85 lbs off the chest
    Green Band = approximately 135 off the chest
    Mini Band = ? not that much

    Reverse Band Pulldowns
    Purple x 10
    Green x 10
    Purple + Green x 0 - too much
    Green + Mini x 10 x 2
    Green + Mini x 12 x 2

    Face Pulls
    50 x 15 x 4

    Ab Pulldowns (supersetted with Ab Wheel)
    80 x 15 x 3

    Ab Wheel
    12 x 3

    BW = 190 lbs

    Very happy with bench tonight. My setup and technique are finally coming together. My PR set felt very solid and very tight. I was amazed at how light the whole set felt. I went from struggling with 4 reps on Wednesday to hitting a PR of 6 reps tonight.

    I did a couple things different tonight. My bicipital tendonitis has been bugging me since Wednesday. Tonight was be kind to bicep night. The reverse band pulldowns were very cool. It really helps teach you how to get your lats into the bench press. That was some fun stuff.

    I detest the ab wheel. Because I hate it so much, I will make it my beee-otch!

  13. #163
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    Foam rolled

    Squat
    Bar x 10 - knee sleeves
    155 x 5
    195 x 5
    235 x 3
    270 x 3 - having trouble coming out of the hole; leaning forward a bit to get some momentum
    315 x 3 - added belt
    350 x 3

    Deadlift
    235 x 3 - overhand grip
    275 x 3
    315 x 3 - mixed grip
    355 x 3

    Had some trouble with squats with tonight. I'm working hard on making sure I'm hitting depth by breaking parallel. Without the briefs, I'm having a little trouble coming out of the hole. To gain some momentum, I'm leaning forward just a hair and then driving up. I need to work on hamstrings and glutes. In other words, Good Mornings. Probably need a wave of box squats too.

    Deadlifts were a cakewalk.

    Short workout tonight. Had to get it done quick so my wife could drag me to see Hair. It is not as good as Cats. I will not be seeing it again and again.
    Last edited by Tim K; 06-26-2010 at 09:45 PM.

  14. #164
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    Warm up - bike, shoulder stuff

    Military Press
    Bar x 10
    75 x 5
    95 x 5
    115 x 3
    135 x 3
    150 x 3 - added belt and wrist wraps.
    170 x 5 - PR used some leg drive on 3 out of 5 reps.

    Incline Bench
    Bar x 10
    135 x 10 x 3

    JM Press
    135 x 10 x 3

    BOBR
    135 x 10 x 3

    Lower back and neck are sore today. Had to fix some roads on the farm after the gully washer we had last night. Twisting around in the seat to see what is going on with the implements wreaks havoc on me.

    Happy with my MP PR. Its nice to hit PRs when you don't feel like working out.

  15. #165
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    Workouts are looking strong!!
    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

  16. #166
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    Quote Originally Posted by muscle_g View Post
    Workouts are looking strong!!
    Appreciate it! I'm closing in on a 300 lbs bench!

  17. #167
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    Warm up - stationary bike x 5 minutes, sweep garage, foam roll, shoulder mobility

    Squat
    BW x 10
    Bar x 10 - 12" box
    155 x 5
    195 x 5
    225 x 3
    290 x 4 - added inzer groove briefs. Crashed hard on 4th rep.
    330 x 3 - Got rid of the damned box. Added knee sleeves and Titan Centurion Briefs <- yeah, I'm a wuss. Depth was around parallel.
    370 x 5 - PR Broke parallel each rep. Felt about the same depth as the 12" box on some, deeper on others, around 13" on last rep. That is what it felt like anyway... reality might have been that I wasn't even bending my legs.

    Deadlifts
    225 x 1 - double overhand grip
    295 x 1
    335 x 1 - chalk, mixed griip
    335 x 1
    375 x 1 - stick a fork in me, I'm done.

    BW = 190 lbs

    Came down too quick and too deep on 4th rep slamming my buttocks into the box which catapulted me forward. I hit the rack with the bar and was stuck for a second. Wound up doing a 290 lbs Good Morning until I wedged the bar under the J-hooks. Managed to step forward with my right foot, get the right side out and racked and then the other side.

    I stayed good and tight through the whole ordeal and was pretty surprised at how easily I recovered. Don't get me wrong, it was still a hell'uva struggle and it took awhile to get myself unstuck. But I survived. By the time I got to deadlifts, I was pretty wasted. Might need to separate my squat and deadlift days.

    Oh, and I'm a moron to get myself into such a situation to begin with. On the topic of moronic situations, I think I might want to try box jumps with Centurion Briefs... felt like I could do 40" in those things!

  18. #168
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    Warm up - swept garage, foam rolled

    Bench
    Bar x 10 - P.O.R.
    115 x 5
    145 x 5
    175 x 5
    200 x 3
    230 x 3 - Index finger on ring
    260 x 3 - good solid set.
    185 x 8 x 3 - close grip
    165 x 10

    Reverse Band Bench/Pulldown thing?
    Green Band x 12 x 4 - about -135 lbs at the chest

    BOBR
    225 x 5 x 3 - some body english to get those few inches
    135 x 10

    Face Pulls
    50 x 15 x 4

    BW x 190

    Decent workout!

  19. #169
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    You'll have that 300 bench in no time!!
    Last edited by muscle_g; 07-03-2010 at 02:52 PM.
    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

  20. #170
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    Warm up - bike x 5 minutes, foam roll, shoulder mobility

    Military Press
    Bar x 10
    75 x 5
    95 x 5
    115 x 3
    140 x 5
    160 x 3 - added belt and wrist wraps
    180 x 2 - PR Got out of the groove on the second rep and missed my chance for a third
    135 x 5 x 5

    Triceps Pushdowns
    60 x 15 x 3

    BOBR
    135 x 10 x 4 - supersetted with pull-ups

    Pull-ups
    BW x 5 x 3

    Just getting some work done tonight. Got my physical & blood work tomorrow, so I need to chow down quick!

  21. #171
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    Warm up - bike x 3 minutes, foam roll lots and lots

    Bench
    bar x 10 x 2 - P.O.R
    115 x 5
    145 x 5
    175 x 3
    215 x 5 - Index finger on ring
    245 x 3 - added belt and wrist wraps
    275 x 1 - felt easy!
    315 x 3 - minus purple band (did these 'cus George does 'em and he is getting strong!)
    335 x 3 - PR minus green band
    360 x 1 - PR felt easy!

    B.O.B.R.
    225 x 5 x 3 - belt and put my knee sleeves over my biceps to help with bicipital tendonitis. Worked pretty good! Form was decent too!
    135 x 20 - PR minus belt; strict form

    Face Pulls
    60 x 15 x 4 - PR

    BW = 189

    Strong workout tonight. Bench form is better. I'm staying tighter and getting some leg drive. Reverse band work is fun! Joints are feeling pretty beat up. Ibuprofen, here I come!

    BOBR went much better today. Form on all sets was much stricter than last time I handled 225. I might not be strong, but I am getting stronger.

  22. #172
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    My first workout as a 44 year old crotchety, mean, nasty bastardo.

    Warm-up - sweep garage, bike x 5 minutes, forgot to foam roll (mind goes first)

    Bench
    Bar x 10 - P.O.R.
    120 x 3 - was supposed to do 5 reps... again, the mind goes first
    145 x 5
    175 x 3
    185 x 5
    225 x 5 - middle finger on ring
    255 x 4 - PR loaded the bar wrong. Was supposed to be 250. *sigh* Added belt and wrist wraps
    315 x 1 - minus purple band, index finger on ring
    335 x 1 - PR
    365 x 1 - PR minus green band
    250 x 5 - PR revisited the set where I mis-loaded the bar Last rep was a real beeee-otch.

    Kroc Rows
    105 x 12 x 3

    Pull Ups
    BW x 5 x 2
    BW x 8

    Ab Pulldowns
    80 x 15 x 3 - supersetted with ab wheel

    Ab Wheel
    10 x 3

    BW = 190 lbs

    Farm was hit by a tornado on Monday. Luckily the twister was only skimming the tops of the trees. We lost the tops out of our bigger, taller trees. Spent the week cleaning up storm damage and working on high tensile fence. Made for a decent deload week.

    Daughter pointed out that I have gray in my beard stubble.
    Last edited by Tim K; 07-19-2010 at 06:11 PM.

  23. #173
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    Happy 44th Birthday

    Dang you benched 365 raw?
    Last edited by muscle_g; 07-20-2010 at 06:45 AM.
    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

  24. #174
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    Quote Originally Posted by muscle_g View Post
    Happy 44th Birthday

    Dang you benched 365 raw?
    I wish! No, it was a reverse band bench. The green band takes about 130 lbs off the chest. Right now, I know I can press 275 raw. Might be able to hit 280~285 raw. I'll find out in a couple more weeks.

  25. #175
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    Warm-up - walked outside (believe me, its enough!), foam rolled, band work

    Deadlifts
    Bar x 10 - stiff legged, double overhand grip
    135 x 10 - normal, double overhand grip
    185 x 5
    240 x 3
    285 x 3 - some grip trouble with the double overhand, but got 'em anyway
    315 x 5 - mixed grip
    360 x 5 - added belt and chalk
    405 x 0 - WTF????
    405 x 1 x 2 - first time I've hit 405 for 2 sets. Does that count as a PR?
    405 x 0 x 2 - cleared the floor, got to just below my knees and ran out of gas. Disappointed big time.

    Good Mornings
    95 x 10
    135 x 10 x 3

    BW = 190 lbs

    Damnit... I'm tired of being such a weak bitch. At a 190 lbs my deadlift should be closer to 570 lbs, not a measly 425 lbs. Grrrrrrr@it! I hate having lousy numbers!!!! Hell, I'm not even as strong as some damned skinny high school kid.

    Been a rough and frustrating day. Family/farm politics - so much fun. Didn't get enough to eat at the right times either. <- bunch of useless excuses. The only reason I'm not moving weight is because I'm not strong enough - yet.

    Gotta keep my head on straight, stick with the plan, and keep at it. Just wish my numbers were moving up a little quicker. Really want 500, 300, 500!!!!

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