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Thread: Tim K's Journal

  1. #1176
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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
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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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  6. #1181
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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
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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
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    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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  9. #1184
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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.

  10. #1185
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    More cardio goodness today... I don't even know who I am anymore!

  11. #1186
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    Helped setup Donnie's meet all day Friday. Worked the meet all day Saturday until about 6:00 PM. Then I came home and did a 5K with my wife. Notice I didn't say run a 5K! Sunday, I slept.

    Had a few things happen at work resulting in missing Monday and Tuesday. In the end, I got reclassified and a $7,000 raise. :disco:

    AMT
    3 minutes - got bored.

    Squats
    135 x 3
    135 x 5
    225 x 5
    225 x 5
    315 x 3
    340 x 3
    340 x 3

    Back did not feel bad. I had plenty of reps left in the tank. Not exactly horrible considering how long I've missed squatting.
    Last edited by Tim K; 10-16-2014 at 05:06 AM.

  12. #1187
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    Warm-up - did a couple minutes on the AMT and got bored.

    Box Squats - Parallel
    Bar + choked medium bands x 5
    135 + choked medium bands x 3
    135 + choked medium + light bands x 3 x 8

    Hanging Ab Raises
    10 x 3

    Plank - until I died a little inside (anywhere from 3 to 70 seconds)

    GHR
    Ya... that didn't happen today

    Back felt as good when I finished as when I started.

  13. #1188
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    Did some squats. Worked up to 405 for a single with belt. I will take it.

  14. #1189
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    Speed work today. 185 lbs plus some band tension. Nothing too impressive, just getting some work done.

  15. #1190
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    Skawts - finished up with a couple sets at 345 x 6. Bicipital tendinosis in my right arm is f'n killing me. One would think all the time off would have helped... nope. All it did was allow scar tissue to form and it hurts like hell whenever I use my arm. Should have been going after it with some aggressive massaging.

  16. #1191
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    Warm-up/Rehab/Prehab Crap

    Bench
    Bar x 40 - ring finger on ring; feet up
    135 x 10
    185 x 10
    225 x 6 - pinky on ring; feet down
    225 x 6
    225 x 6
    135 x 10 - close grip
    135 x 10
    135 x 10

    Lat Pulldowns
    100 x 15
    100 x 15
    100 x 15

    Shoulder Raises (side raises & front raises all in giant set)
    8 x 10 x 10 x 10 x 10 x 10 x 10

    Dumbbell Bench
    35 x 10
    35 x 10

    No strength, couldn't get tight, bicipital tendinosis sucks, damned golfers elbow sucks too.

  17. #1192
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    Warm-ups - rehab/prehab with concentration on shoulders

    Bench - speed work
    Bar x 40 - ring finger on ring
    Bar x 20
    135 x 10
    185 x 2 x 8 - speed/explosiveness wasn't all that great. Bar moved fairly fast, but there was no explosiveness. Grip isn't what it needs to be.
    225 x 12 x 2 - close grip

    Got all that done in 25 minutes as I only had 30 for the whole workout - and that included changing clothes.

  18. #1193
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    Back from vacation. Pretty much ate and drank my way through the week. Gained about 8 lbs of awesomeness. Didn't go into the gym today with any sort of long term plan. The general idea was to get some box squats accomplished with the SSB.

    Prehab/Warm-up stuff

    SSB Box squat - just below parallel
    155 x 4
    155 x 4
    155 x 4
    155 x 4 - was figuring out where to put the spotters, the box, and how to make my rack's mono-lift type thing work for squats.
    255 x 3
    255 x 3
    275 x 3
    305 x 3
    345 x 3
    375 x 2
    400 x 2 - everything was a PR as I had not done these before.

    Deadlifts
    225 x 4 - haven't deadlifted in about 8 months.
    315 x 3
    365 x 1 - I did what I could, which wasn't much.

    Standing Ab Pulldowns - Supersetted with planks
    80 x 20
    80 x 20
    80 x 20

    Planks
    1 minute
    1 minute
    1 minute

  19. #1194
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    Tried to post yesterday, but when I got home there was no power. It is true, SC is a third world country. Everytime it gets cold here, the power goes out.

    Yesterday

    Shoulder prehab/rehab

    Bench
    Fat Bar x 20 - ring finger on ring (R.O.R.), feet up
    Fat Bar x 20
    165 x 10
    165 x 5 - Couldn't grip the bar the way I wanted
    185 + chains x 2 - regular bar
    185 + chains x 2
    185 + chains x 2 - pinky on ring
    185 + chains x 2
    185 + chains x 2
    185 + chains x 2
    185 + chains x 2 - close grip
    185 + chains x 2
    185 + chains x 2
    225 x 15
    245 x 8

    Ran out of time.

  20. #1195
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    Made it to The Compound after work. Was surrounded by physical therapists, trainers, a couple strength and conditioning coaches (one from USC), and a host of CF folks. One therapist came all the way from Florida and works with the Miami Dolphins.

    Learned a lot about 'body tempering,' and ankles. Also got some lifting done.

    Warm-up stuff

    Bench
    Fat Bar x 20
    Fat Bar x 20
    Fat Bar x 20
    140 x 10
    190 x 5
    230 x 3
    255 x 3
    285 x 3
    310 x 3
    320 x 2
    230 x 16
    140 x 20

    Got hungry and went in search of food. :lol:

  21. #1196
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    Warm-ups

    Squats - SSB to a 13" Box
    165 x 5
    165 x 5
    165 x 5
    215 x 3
    255 x 3
    305 x 3
    345 x 3
    380 x 2
    435 x 1
    455 x 1
    225 x 10 - regular bar, close stance, no box
    225 x 10
    225 x 10

  22. #1197
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    Quick workout today.

    AMT
    0.53 miles in 5 minutes

    Two Rounds - no rest between sets or exercises
    Reverse Hyper
    4 plates x 15
    Leg Extensions
    150 x 15
    GHR
    10

    Stretching/Mobility Work

    Hanging abs
    10 x 3

  23. #1198
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    Warm-ups

    SSB Squats
    165 x 4
    165 x 4
    165 x 7
    255 x 4
    315 x 4 - belt
    345 x 3
    395 x 3
    435 x 2 - leaned a bit too far forward :grumpy:
    435 x 3 - regular bar; this were nice and easy. :disco:
    225 x 10
    225 x 0 - unracked the bar, compression of the weight lit up my back. I'm done for the day. :sadbanana:

    Bunch of lower back stuff

  24. #1199
    Moderator Brian Hopper's Avatar
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    Haha, that damn bar will do that to you. Got some pretty good volume in there, 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
    705SQ, 457BP, 749DL and 1912 total
    Best raw meet w/sleeves @ 275
    700SQ, 452BP, 722DL and 1874 total

    *************************
    Sponsored By:

    10/20/Life
    Vanilla Gorilla

  25. #1200
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    Warm-ups

    Face Pulls - supersetted with band pull aparts between each set
    70 x 20
    70 x 20
    70 x 20

    Bench
    Bar x 50 - feet up; pinky inside the ring
    Bar x 40
    Bar x 20
    Bar x 10
    135 x 10
    135 x 10
    185 x 6
    225 x 6
    225 x 6
    260 x 4 - feet down; pinky on ring
    260 x 4
    290 x 3 - belt; wrist wraps; ring finger on ring
    290 x 3
    315 x 3
    315 x 3
    350 x 2 - slingshot
    350 x 3
    225 x 6 - close grip; gassed

    Lat Pulldowns - minimal rest between sets
    130 x 15
    130 x 15
    100 x 15

    Shoulder Raises - side and front; one big giant set
    12 x 10 x 3

    Triceps Pushdowns
    60 x 50

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