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Thread: Tim K's Journal

  1. #251
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    Warm Up
    400 meter slow jog
    Foam Rollling
    Prehab Work

    Military Press
    Bar x 12
    85 x 5
    95 x 5
    115 x 5
    135 x 3
    155 x 3 - added belt, wrist wraps, and knee (used as elbow) sleeves
    175 x 4 - PR Not the best set - could have stayed tighter and gotten another rep.
    135 x 10 x 5 - PR Last 4 reps of last set were ugly.

    Triceps Pushdowns
    60 x 12
    60 x 15 x 2

    Low Pulley Rows (close grip)
    60 x 15
    120 x 15
    150 x 12 x 3

    BW = 194 lbs

    I've used the low pulley position on my rack only twice before. I just don't think about it. It was fun to do something different today. My lower back is pretty tight from sitting behind a computer all day. I doubt it would have handled BOBR or Kroc Rows. Instead, I did some close grip low pulley rows. Pumps up the lats and biceps very nicely.

    Pretty happy with my performance on Military Press. I'm closing in on a 200 lbs Military Press, which is only a stop on my way to 225.

  2. #252
    Moderator Brian Hopper's Avatar
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    Good job on breaking another PR Tim!!! I'm a big fan of doing something different and trying new things in the gym. It keeps your training fresh and new.
    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

  3. #253
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    Warm Ups

    Deadlifts
    175 x 5 - double overhang grip
    225 x 5
    265 x 3
    305 x 3 - mixed grip, belt
    355 x 3
    395 x 5 - PR
    435 x 0 x 3

    EZ Bar Curls (alternating wide and close grip)
    12 x 60 x 6

    After nailing 395 for reps, I decided to give 435 a ride. The first attempt started okay but stalled a little less than half way up. Second attempt was about the same. Third was aborted early. I was gassed.

    Frankly, I was too weak to pull 435 tonight. Technique was a bit off. I let the bar get in front of me. Not much, but enough. I need to strengthen my lower back and hamstrings. Good Mornings - I have to find a way to do them.

    I have some tow chains in the tractor and an old WalMart bar. Chain suspended Good Morning are in my future. I think a couple months of those and I'll be pulling a lot better. That in combination with some deficit deads should do the trick.

    With a chiropractic adjustment and a good, deep-tissue massage, I would have nailed 435 easy.

    Progress seems a tad stunted. I'm closing in on 45, but dammit, I don't feel old. Tired - sure, but old, no way in hell.

  4. #254
    Moderator Brian Hopper's Avatar
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    Good job on the PR with 395x5!!! I'm sure if you were fresh you would of nailed 435. What is deadlift 1RM?
    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

  5. #255
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    425 for deadlift. I did that a couple months ago. Haven't really tried to best it in awhile.

  6. #256
    Moderator Brian Hopper's Avatar
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    Oh ok, maybe next time go for 425 instead 435. Try and get some reps out of that.
    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

  7. #257
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    Warm-up

    Bench
    Bar x 10 - close grip
    135 x 5
    155 x 5
    175 x 5
    225 x 5 - P.O.R.
    250 x 3 - added belt & wrist wraps
    280 x 1 - added slingshot
    305 x 1 - PR
    315 x 2 - PR
    225 x 10 x 3 - close grip; pretty ugly reps on most of 'em :unamused:

    BW = 195 lbs

    Not feeling great today. My throat feels and looks like someone punched me. There is a very sick looking yellow bruise at the base of my neck. Kind of gross... I french fried my lower back working on a seat mount for my Miata. Lower back hurts. Sleep is going to a problem tonight.

    I said I was going to nail a PR tonight and I did. 305 x 1 is a 5 lbs PR. It was a conservative lift to get that PR. 315 x 2 was pretty cool. I feel confident hitting 280 raw fairly easily. I am closing in on genuine 300 bench!

  8. #258
    Moderator Brian Hopper's Avatar
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    Not bad for feeling sick, good job on the PR's!!!
    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. #259
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    I'm riding the PR train as long as I can. I have a feeling my next wave will not be as successful. One reason for my PRs is I've learned how to get tighter and use leg drive. My technique and form probably aren't the best. I'm sure I would progress faster working out with a group but that just isn't feasible right now.

  10. #260
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    Warm Up

    Squat
    135 x 5 - 12" box; knee sleeves
    175 x 5 - added belt
    225 x 5
    255 x 5
    320 x 5 - added briefs; not getting down to box anymore
    365 x 3
    405 x 2 - added knee wraps; just brushing top of box, great reps!

    Deadlifts
    225 x 1 - overhand grip
    315 x 1 - added belt; mixed grip
    345 x 1
    375 x 1
    415 x1 - great speed!
    415 x 0 - First rep rocked. Reset and pulled second rep. Something popped in my left elbow/bicep. Pain. Dropped bar. Partial tear of bicep tendon? Something blew up. My fault. Got excited and started the pull with the arm just slightly bent. :unamused: In some discomfort. Very, very unhappy. Should have been an easy PR. Instead, I f'cked up big time. Going to see doc tomorrow about biopsy result. I'll add this to the visit.

    I hate getting old.

  11. #261
    Moderator Brian Hopper's Avatar
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    Damn Tim, I'm sorry to hear about that. I hope everything is alright!!!
    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

  12. #262
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    Tore my biceps six week ago today.

    Foam Roll & rehab stuff. Worked up to a very easy 135 x 5 on bench and 85 x 5 on military press. Spent most of my time on rehab stuff. Very light today. Kept things conservative. Felt good to have the bar back in my hands.

  13. #263
    Moderator Brian Hopper's Avatar
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    Did you end up needing surgery?
    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

  14. #264
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    I suffered a partial tear of the biceps distal tendon. I believe I would have benefited from surgery. My doctor did not agree as I'm a 'middle'aged man.' I'm going to a new doctor on March 22 - first available appointment. However, it is far too late for any surgical options. I admit the idea of deadlifting scares me. I have another six weeks before I pull and I'll be learning the hook grip.

  15. #265
    Moderator Brian Hopper's Avatar
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    I don't blame you, I would be scared to. I tore my pec a little back in 2008 and I'm still scared to bench.
    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

  16. #266
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    It is going to be a challenge to move any kind of weight on the deadlift again. That's for sure!

  17. #267
    Moderator Brian Hopper's Avatar
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    Just becareful
    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

  18. #268
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    Warm ups - jump rope x 4 minutes

    Squats - 12" box
    BW x 15
    Bar x 5
    95 x 5
    135 x 5
    185 x 5
    225 x 3

    Good Mornings
    Bar x 20 x 3

    Ab Wheel of Death
    5
    3 -

    BW - hit 200 lbs this weekend. Down to 196 this morning

    Lost a lot of core strength. I haven't done much for abs since I had my appendix removed and it shows. Time to get with the program and fix what I suck at. At 225, my ass shoots backwards as soon as I come off the box. My core is weak, my hamstrings aren't firing, and my glutes have fallen asleep. Time to get to busy!

  19. #269
    Moderator Brian Hopper's Avatar
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    I don't have much core strength and it's because I don't train for it which is my fault. I did some decline sit-ups today and I cramped up, 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

  20. #270
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    Worked up to an easy 225 x 3 and 245 x 1 on bench. Grip is an issue. Elbow and shoulder feel 'gritty' under the lighter weights. As the weight goes up, the joints feel better. Have a lot of work of to do before I'm completely recovered.

  21. #271
    Moderator Brian Hopper's Avatar
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    Just take your time Tim, don't rush into things because it could lead to something worse.
    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

  22. #272
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    Warm Ups - took a lot of time on warm up today. Lots of rehab, stretching, and rolling. Skipped the jump rope tonight.

    Squats
    BW x 20
    135 x 5
    175 x 5
    225 x 5
    255 x 1
    275 x 1
    300 x 5 - added knee sleeves and belt

    Good Mornings
    Bar x 20 x 3

    Ab Wheel of Death
    15 - who am I kidding, most of these were partial reps.

    BW = 198 lbs

    Around 225 lbs I start to lose form. My ass shoots up transferring the weight to my quads and up I go. Put on the belt and knee sleeves for 300 and knocked out 5 reps with good form. Core is weak. Both my lower back and abs with abs being the weaker of the two. These issues must be corrected if I'm ever going to move a decent amount of weight on the squat.

    Didn't realize how much I lost from my appendix surgery. Looks like I'll get the chance to become intimately familiar with the ab wheel of death. :lol:

  23. #273
    Moderator Brian Hopper's Avatar
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    Start hitting those abs!!! Something I really need to do also, Nice work Tim!!!
    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

  24. #274
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    Warm-up - fed horses, foam rolling, band work

    Military Press
    Bar x 10
    80 x 5
    95 x 5
    115 x 5
    135 x 5
    155 x 5 x 2 - started to really feel it in my left biceps
    bar x 30 x 3

    Ab Pulldowns
    60 x 15
    60 x 5 - couldn't grip the rope with my left hand.

    Crunches
    20 x 3

    BW = 200 lbs

    Getting what I can done. I felt strong at 155 lbs but that injured wing is troublesome. I'm limited to pressing movements and squats. Can't do too many pulling exercises. Probably have another month before I can start on those. I'll keep messing around with what I can do, heal, and then hit some new PRs.

  25. #275
    Moderator Brian Hopper's Avatar
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    That sucks you are limited to certain lifts. Hopefully it will heal up fast and you can go 100%.
    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

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