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Thread: Tim K's Journal

  1. #201
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    Warm-ups - foam rolling, dynamic stuff

    Bench - competition grip
    Bar x 10
    110 x 5
    135 x 5
    165 x 5
    205 x 3
    225 x 3
    255 x 1 - got a bit greedy and bit off more than I could chew. Added wrist wraps and belt.
    240 x 4

    Incline Bench
    185 x 6 x 3 - first set was all over the place. Left elbow felt 'tweaked'. Put my knee sleeves on my arms and knocked out the rest. Last set, last rep was the best.

    BOBR
    205 x 5 x 3
    135 x 24~25 - PR

    Face Pulls
    50 x 15 x 4

    BW = 188

    Felt very tired and sore today. Looking forward to getting some rest after deadlifts tomorrow. Not sure how long I can keep hitting workouts four days in a row. One way to find out though....

  2. #202
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    Warm-ups

    Deadlift
    135 x 5 - double overhand
    165 x 5
    205 x 5
    245 x 3
    285 x 3 - hook grip.
    325 x 3 - mixed grip
    365 x 5 - added belt. Put knee sleeve on left bicep as it is still sore/tweaked.

    Mini-band curls
    30
    20 x 2

    BW = 188

    My left bicep has been troublesome ever since my wife's horse bucked me off. I really haven't done much with it aside from rest. I started some light work with it today. Tonight's workout was all about just getting it done.

  3. #203
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    Warm-ups

    Bench
    Bar x 20 - P.O.R
    110 x 5
    135 x 5
    160 x 5
    200 x 5 - Competition Grip
    230 x 3 - Left bicep is sore. Added knee sleeves to biceps, wrist wraps, loose belt.
    255 x 2 - Missed my setup under the bar by about an inch to half inch. Had some trouble unracking the weight and controlling it at the point where the bar begins its descent. Second rep was a real grind. I felt three reps was easily doable if I had a hand off.

    Incline Bench
    Bar x 20
    185 x 6 x 3 - Left shoulder and arm damned near gave out on first rep of first set. Last set was the best.

    BOBR
    135 x 10 x 4 - Went light tonight.

    Face Pulls
    50 x 30
    50 x 15 x 3

    BW = 189 lbs

    Felt a little nauseous for my workout tonight. Not sure why. Left bicep is still tweaked. Looking back over the last 4 years of training, something always seems to be tweaked. This is what you youngsters have to look forward to.

    I am doing a much better job training around/with soreness and tweaks. I'm also better able to differentiate between an injury and feeling beat up. Prehab/rehab, better warm-ups, stretching, etc., have all helped. Four years ago warm-up would be a couple sets with an empty bar. Now its about 20 minutes foam rolling, dynamic stuff, stationary bike, stretching, etc. I don't like how much time it takes (I'm an impatient old cuss), but my training sessions are certainly better.

  4. #204
    Train Hardcore!!! muscle_g's Avatar
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    Nice work Tim! It's great that you are becoming familiar with what your body is trying to tell you. And it's also great that your taking the time to warm-up properly(I think alot of people skip warming up properly), I myself will do 5mins on the bike, and then 1 or 2 light exercises before I start my actual lifts.
    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

  5. #205
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    Warm-ups

    Squat
    Bar x 20 - knee sleeves and Inzer Groove Briefs.
    165 x 5 - ATG
    205 x 5
    225 x 5
    290 x 5 - added belt. Not quite ATG but below parallel.
    330 x 3
    370 x 1

    BW = 187 lbs

    Absolutely no energy tonight. Left shoulder and bicep are sore. They were giving me some trouble gripping the bar. Had a tough time staying tight as I was plain worn out. I had planned on putting on the Centurion Briefs and hitting some heavy doubles and singles. It didn't happen. Tonight was all about getting my main sets done.

    I had plenty of strength for 370. A triple felt possible if I weren't so fatigued.

    Next week is a deload week. Good thing to0 as my daughter is getting married on 10/10/2010. Wife has me trying to learn the waltz....

  6. #206
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    Warm-ups - I'm sore!

    Military Press
    Bar x 12
    70 x 5
    90 x 5
    105 x 5
    135 x 5
    150 x 5 - feeling pretty good about things.
    170 x 5 - good set! Added belt and wrist wraps.

    Bench - Close Grip
    225 x 5 x 3
    135 x 20

    BOBR
    Bar x 20 x 3 - left bicep is pretty sore.
    Bar x 30

    BW = 188

    I'm happy with the military press. Not a PR but I believe it matches my previous PR. Left bicep is sore. Decided not to push it at all and just got some reps in. My pertussis has been very manageable of late. Time to get back to ab work.

  7. #207
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    Warm-ups

    Deadlifts
    165 x 5 - double overhand grip
    205 x 5
    225 x 5
    305 x 5 - mixed grip
    345 x 3 - added belt
    385 x 1

    BW = 189

    My daughter's wedding is only 6 days away. Family is starting to arrive tomorrow. Stress factor is fairly high. Workout was short and sweet tonight.

  8. #208
    Train Hardcore!!! muscle_g's Avatar
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    strong pulling!!
    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

  9. #209
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Tim K View Post
    My daughter's wedding is only 6 days away. Family is starting to arrive tomorrow. Stress factor is fairly high.
    Wish you all the best, it is going to be an epic moment when you give your daughter away in marriage.

  10. #210
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    Warm-up - dynamic, static, and all sorts of stuff. Did 100 BW squats in a row because I could. It was way too easy.

    Bench
    Bar x 30 - close grip
    110 x 5
    135 x 5
    160 x 5 x 3 - P.O.R
    Bar x 12 x 2 - reverse band (minus average band)
    Bar x 15 - good for lats, easy on left bicep

    Incline Bench
    Bar x 20
    135 x 10 x 4

    BW = 191 lbs

    Its a deload week. I spent most of my time on warm-ups and took it easy. I didn't want to aggravate my left bicep or right elbow. I torqued my right elbow doing deadlifts last week. I swapped hands on my mixed grip. My right elbow didn't like it. No big deal, just need to keep it in mind while lifting. I didn't do any real upper back work aside from the reverse band bench. It is tough to hit upper back without hitting biceps. Its a deload week - I'll give my bicep a pass this week.

    I'm starting to stress about my daughter's wedding Sunday. Almost wish it was a heavy week instead of deload. SHW would be a great way to relieve pent up emotions!

  11. #211
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    Warm-ups - lots and lots of work on warm ups!

    Bench
    Bar x 5 - P.O.R Started with sleeves on upper arms
    110 x 5
    140 x 5
    165 x 5
    185 x 5
    210 x 5 - middle finger on ring.
    235 x 5
    285 x 2 - minus light band.
    315 x 2 - minus light band.
    345 x 5 - minus average band. Form felt locked in solid on this set!
    225 x 5 - straight weight

    BOBR
    Bar x 10
    135 x 10
    225 x 5 x 2 - used wrist straps.
    225 x 6

    BW = 191 lbs

    Left shoulder and bicep were starting to feel a lot better. Then I slept on it Wednesday night. Thursday was a painful day. Today was all about working around my left side. I used Mineral Ice, sleeves, and wrist straps as a work around. Tonight I'll be taking a prescription strength anti-inflammatory, ice, and a contrasting shower. I need to see a massage therapist ASAP.

    I got up to 197 lbs during the 'wedding week.' I've been working on dropping that weight since. Today was only a couple P&Js. I know... not a great way to prepare for a workout. But I need to get back under 190 lbs. I'm confident I'll be right at 189 in the morning.

  12. #212
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    Warm-ups

    Squat
    Bar x 10
    165 x 5
    205 x 5
    245 x 3
    265 x 5 - added groove briefs and knee sleeves
    305 x 5 - added belt
    345 x 5
    385 x 2 - Centurion briefs, belt, and knee wraps
    425 x 2 - PR Wife said I was an inch or so high on the first rep but nailed it the second rep. This is an all time PR for me.

    Good Mornings
    135 x 10 x 4 - lower back felt fine after squats and I was able to get these done.

    BW = 189 lbs

    I opened my grip to ring finger on the ring. It allowed me to fire my lats while easing some of the strain off my shoulders. My lats were locked in solid! Unracking the weight was easy. If I bring the bar about an inch higher on my back I will be a bit straighter at the start of my rep. Something to work on. Reps were smooth and controlled. 450 is a done deal by the end of the year. Granted, that is with briefs, belt, and knee wraps.

  13. #213
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    Warm-ups

    Military Press
    Bar x 10
    75 x 5
    90 x 5
    110 x 5
    120 x 5
    135 x 5
    155 x 9 - added belt and wrist wraps

    Bench - Close Grip (about shoulder width)
    Bar x 10
    135 x 20
    185 x 8 x 3

    Face Pulls
    50 x 15 x 4

    BW = 189 lbs

    I am very sore today. I cut my accessory work back and concentrated on the essentials. 155 x 9 might be a PR. I tried for a 10th rep but ran out of gas. I shut it down fairly early on the attempt.

  14. #214
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    Warm Up

    Deadlift
    155 x 5 - started with knee sleeves on arms
    225 x 5
    275 x 5
    315 x 5
    355 x 8 - PR added chalk and belt
    OUT!

    I am very sore today. Warm up consisted of liberal applications of mineral ice, lots and lots of foam rolling, dynamic and static stretching, BW squats, and lunges. The majority of my training was done before I even lifted the bar.

  15. #215
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    Bench
    Bar x 35
    110 x 5
    140 x 5
    165 x 3
    195 x 3
    225 x 3
    250 x 3 - added wrist wraps, chalk, and belt. Missed the groove on the third rep but was able to grind it out anyway. Probably cost me a fourth a rep.

    Military Press
    135 x 3
    145 x 3
    165 x 3 - didn't have the rack set correctly which threw off my lift.
    165 x 6 - reset the rack and cracked out 6 easy reps.

    BOBR
    225 x 5 x 3
    135 x 10

    Face Pulls
    50 x 15 x 4

    BW = 193.5 lbs

    Drove to Jacksonville, Florida on Friday and then back on Sunday. Needed to get off the farm for a bit. Now I'm playing catch up with my workouts. I combined bench and military into a single day. Not ideal, but it'll work.

    When I got home last night I stepped on the scales - 199 lbs! Heaviest I've ever been. Just a single blizzard away from 200 lbs. :lol:
    Last edited by Tim K; 05-20-2011 at 05:46 PM.

  16. #216
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    Warm Ups

    Squats
    Bar x 5
    Bar x 10 - added 12" box
    165 x 5
    205 x 5
    245 x 3
    285 x 3 - added knee sleeves and belt; brushed box, not a true box squat
    325 x 3 - added ancient aged knee wraps. I get more rebound from Ace bandages! :lol:
    365 x 3 - removed box
    405 x 0 - added briefs. Unracked the weight but was too gassed to do anything with it.

    BW = 192 lbs

    Just didn't have anything in the tank tonight. No special reason why either. Simply wasn't my night. Those old wraps were worthless. The only thing they did was bunch up behind my knees and cause a lot of pain trying to reach parallel. Which I don't think I ever got too. :lol:

  17. #217
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    Warm Ups

    Bench
    Bar x 20 - P.O.R
    110 x 5
    140 x 5
    165 x 5
    210 x 5 - Middle finger on ring.
    235 x 3 - unloaded 6 bags grain before this set.
    265 x 2 - added wrist wraps. Easy set.
    315 x 2 - minus average band.

    JM Press
    135 x 15 x 3
    135 x 12

    Kroc Rows
    105 x 12 x 3

    Face Pulls
    60 x 15 x 3

    BW = 191 lbs

    235 was my best set up on bench tonight. Very tight, good pause at the bottom, slight pause at the top. I was so damned tight that by the time I hit my next set I was worn out. 265 for two was an easy set even though the second rep was a grind. I lost tightness and my left shoulder popped loose (from pinching them together) on the second rep. Yet I was still able to lock it out. I threw in some leg drive and up it went. Being able to stay tight would have given me three reps. Decent workout tonight!
    Last edited by Tim K; 10-30-2010 at 05:01 PM.

  18. #218
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    Warm Ups

    Deadlift
    175 x 5 - double overhand grip
    210 x 5
    225 x 5
    315 x 5 - mixed grip, chalk
    355 x 3 - added belt
    395 x 3 - PR Left at least one in the tank

    BW = 191

    My schedule has been thrown off for the past couple weeks. Traveling out of town, work obligations, horses, etc., have been interfering with training. In addition, I've had a few tweaks and aches I needed to deal with. Often times, the best thing for the latter is rest, ice, and recuperation. I'm going to try and get some soft tissue work done next week too.

    Deadlifts went well today. I left at least one, possibly two in the tank on my last set. I'm pretty happy with that.

  19. #219
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    Military Press
    Bar x 15
    75 x 5
    90 x 5
    110 x 5
    135 x 5
    155 x 3
    175 x 3 - PR added chalk, belt, wrist wraps
    195 x .7 - added knee sleeves to arms (those thing are about wore out!)
    195 x 1 - PR All Time PR
    135 x 10 x 2
    115 x 10
    95 x 10 x 2

    BOBR
    135 x 15 x 2 - thumb length from smooth part of bar
    135 x 15 x 2 - P.O.R.

    BW = 191 lbs

    First time I've ever pressed over my bodyweight. Heaviest thing I've ever pressed overhead too! Kept things simple tonight. Gotta run. Already late for a friend's fire pit grand opening.

  20. #220
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    Warm-ups - concentrated on shoulder mobility and flexibility

    Bench
    Bar x 10 - P.O.R.
    115 x 5
    140 x 5
    175 x 5
    200 x 5
    225 x 5 - middle finger on ring
    255 x 3 - added wrist wraps
    255 x 3 - added slingshot. Ugly set, bar was all over the place!
    255 x 7 - better
    275 x 3
    300 x 1
    225 x 10 - P.O.R.

    I was too excited about trying out the slingshot today and printed out the wrong week's workout. I should have been doing week one of 5/3/1. Instead, I printed out week two. I didn't realize what I had done until my last set of bench sans slingshot.

    Yesterday I tried the slingshot with an empty bar. It felt too loose on my arms. Today it was a PITA to get situated correctly. Sizing is about perfect. My first set at 255 was ugly. The bar was all over the place and I tapped the J-hooks on my third rep. Second set was much better. I worked my way up to a tough 300 lbs. One of my biggest issues with the heavier weights is unracking the bar. Those are the breaks of training alone.

    I believe the estimate about adding 10% to your max is fairly accurate. With a lift off, 315 is doable.

    Its always fun trying a new piece of equipment. I believe the slingshot will be an asset to my training. I just have to figure out how to make the best use of it.

  21. #221
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    Warm-ups - shoulder mobility & flexibility, BW squats, lunges, stretching, foam rolling

    Squats
    Bar x 10
    175 x 5
    210 x 5 - twinge in left knee
    250 x 3 - added knee sleeves
    295 x 3 - added loose belt
    335 x 3 - tightened belt
    375 x 3 - added Inzer Groove Briefs
    225 x 10 x 3 - knee sleeves & belt; ATG and form felt solid.

    BW = 190 lbs

    Put on my knee sleeves one set earlier than planned. No big deal. My conditioning sucks. I haven't done anything conditioning-wise since my surgery. It is past time I figure something out. The last couple sets of squats killed me! The more tired I became, the more I concentrated on proper form. If you can keep your form locked in, you can move more weight longer than you thought possible.

  22. #222
    Titanium Enhanced GoodyGirl's Avatar
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    Hey Tim! Hope you're doing ok.
    Titanium Enhanced.
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    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  23. #223
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    A bit jacked up at the moment. Took a week off and this week will be a deload week with lots of rehab crap. I'll be back after Thanksgiving ready to SHW!

  24. #224
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    Hope you have a Happy Thanksgiving. And rest up.
    Titanium Enhanced.
    Lean Mean Machine in progress!
    Go hard or go home!

    GoodyGirl's Lean Mean Machine Journal

  25. #225
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    Warm Ups - all my rehab exercise

    Bench Press (it is Monday - National Bench Press Day!)
    Bar x 30
    120 x 5
    155 x 5
    180 x 5
    185 x 5 - wife says my arch is much better now!
    225 x 5
    255 x 5 - added slingshot
    225 x 10 x 2 - slingshot & wrist wraps
    155 x 10 - raw; triceps are completely shot
    135 x 10 x 2 - struggled mightily on the last couple reps

    BOBR
    135 x 15 x 2
    135 x 10 x 2

    BW = 190

    I did face pulls, shrugs, curls, and a bunch of other stuff with a mini-band during warm-ups. Didn't feel like doing much after my workout. Benching with the slingshot will kill your triceps.

    I got a lot of work done and now I need some ice on my left bicep and shoulder.

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