_tim's Log

Thanks G11! I'm either doing "hotel room workouts" with BW-only movements or finding whatever local gym I can.

OK - Got a couple in to log...

10/19/2012

Bench Press: 205, 225 x 2; 245 x 1, 1
I had a bunch in the tank after the 225 set - but apparently my triceps weren't quite up to a double for 245.

Cable SA Rows: 110, 125, 137.5 x 10
These were done with two handles attached to two separate cables - but the movement was done with both arms at the same time.

Front/Back Press: 85 x 10, 5
Insane.

K2C: 3 x 15

...

10/24/2012

Deads: 255, 275, 295, 325 x 2
Conventionals - no straps (chalk), DOH grip, belt. I have no back pain at all, and felt extremely strong through all reps. Suffice to say, I think I figured out the conventional form, and am very happy about that. Now we will find out just how far I can take this as hitting a 325 double with as jagged as my WO schedule is a bit intriguing.

Pause Squats: 135, 155, 175 x 10

NGPD: 150, 170, 180 x 10
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K2C: 12, 12

Had much less time than I would have liked for this one - but very happy with the work.
 
Props to you, Tim, for continuing to get your WO's in even while traveling a lot. Great dedication, man, keep it up!!

Wishing you all the best as you transition into a new job. I know it can definitely be stressful; just remember, you gotta' take care of you! Taking an hour a day for yourself will make you a better employee, friend, husband, father, etc, etc, etc.

That said, NICE WORK on your deadlifts! You and G11 have inspired me to start going conventional on my deads, too. Pretty amazing how different it feels, I too have felt less pressure in my lower back. I never use a belt, but I do use wrist straps on anything heavier than ~245... damn these small hands. I hope to attempt something north of 315 before I'm done with my 2nd HST cycle.
 
Wow - thank you NT! I very much appreciate everything you said. I'm doing what I can given the schedule, and feel like I'm adjusting to it as I can.

Got a decent one in tonight, and decided to push things a bit.

OHP: 95, 115 x 10; 125 x 3,1,1
I have always had trouble developing my OHP loads, so I figured I'd progress to 125 and see what I could do even though I struggled mightily to get all 10 reps at 115. In Lol terms, it was an RPE of 9.9. If anything, this truly shows how much I have to do on my triceps to get them in proper shape to make true progress on these upper body push compounds.

DB Press (flat): 50 x 12; 65 x 10; 75 x 7
Same thing here; 65 was an RPE of maybe 8.0 and I could have stayed at 65 and done another 10, but pushed to 75 and went as far as I could.

DB Rows: 75 x 24; 80 x 12
I flubbed the first set - stopped at 24 instead of 25. Hence, no Kroc status. On these too, I started at a load that would have been my second set. I normally would have started at 65 for the sets, but tonight the bidding began at 75. The 80 set on my left arm was rough, but I matched the effort of the right side at a dozen.

Machine Posterior Delt Raise: 30 x 10, 10

Dips: BW + 20 x 10, 5
I attempted a singe rep at BW that would have been rep 6 but failed miserably. And - I was fairly gassed anyway.

Because of the lack of energy - that's where tonight ended.
 
10/30/2012

Squats: 185, 215, 235, 255 x 10
That last set was +30 as compared to all other squat 10 work in the past 4 months; I was stuck at 225. Unreal.

GM: 135 x 7
That's about all I could safely do.

Shrug: 255 x 10, 10
Grip was seriously tested.

PD: 130, 145 x 10; 150 x 5
Different machine for these sets - and vastly different wire tension.

Prone Crunches: 25, 25
Second set was awful.

Strive Curls: 45 x 10, 10, 3
I followed the Strive progression in terms of the weight distribution. If anything - I am constantly being reminded of how weak my biceps are. I'm going to have to do something more efficient in terms of overall bicep strength development.

Very happy with the progress!
 
Bench: 175, 195, 215, 235 x 6
Spotter assist on rep 6 of the 235 set - I died at 45%, but pushed through once past the 50% mark.

T-Bar Rows (wide, pronated grip): 45, 70, 90 x 10
Loads notated only included the plates added to the bar - no idea how heavy that thing is but it's the size of a regular Oly bar.

Cable Row (narrow, neutral grip): 145 x 10
Wanted to be sure that my back got enough work. It did, as it turned out.

Front/Back Press: 45, 95 x 10
95 set clustered 8-2. Triceps were cooked, or so I thought....

Skull Crunches (Presses): 75, 85 x 10
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Hang K2C: 12, 12
The skullz were inspired by Halloween and surprisingly, form was near perfect with elbows in all reps. So - thinking that the tri's really weren't dead...

Pushdown (close grip V): 90 x 25
Constant tension, slow reps with absolute control. Tri's in fact now dead.

I was surprisingly still quite fatigued from the previous work this week. Probably good that I got this one in as the next possible WO time is in 3 days from now. If that's so - very happy with this week.
 
It looks like you’re getting a good series of workouts in Tim, I hope you can keep it up. I hate missing workouts when I have a good rhythm going.
 
Me too G11! This weekend I did something to my low back and had to rest up both Sunday and Monday - and that alone has me feeling as though I'm getting out of rhythm. Hoping to get back tomorrow for a deadlift session - we'll see.
 
I also tweaked my lower back... doing deadlifts on Monday (3@300x5) my form went to crap on the last couple reps of my 3rd set... basically ended my 2nd HST cycle. I'll be aiming for 315 at the end of my next cycle. This past week I've felt so defeated, not being able to finish my 2nd HST cycle on a good note, so I can empathize... Hopefully you're well and already back at it, Tim.
 
I expect a hell of a lot more of myself than what the past month has been. The details are irrelevant - it's just time to fu*king train.

12/12

Deads: 135, 185, 225 x 10, 245 x 2
Low back fatigue stopped the 245 set after a double. These were conventionals.

Pause Squats: 2 x 10 @135

Shrugs: 2 x 10 @ 225

Pulldown: 110, 130, 140 x 10, 150 x 6
Form went to hell so I stopped in complete disgust.

Hanging K2C: 10, 7
|
BB Curl: 65 x 10, 7
The 7 sets were primarily due to hand discomfort - my palms were raw.

expletive.
 
_tim said:
I expect a hell of a lot more of myself than what the past month has been.
Click to expand...

Glad you're back on the wagon, Tim. Hope you get an easier time of things this month. Any goals (aside from getting to the gym :) )?
 
Thanks Lol - last month essentially was a client-filled nightmare, and it's turning out that after a month-long sacrifice, they're not going to pay. So - I lost sleep, and got fat and weak for nothing. Yay. In terms of goals - the biggest is to re-establish "me". The past year has been insane with all kinds of miscellaneous nonsense that compromised my schedule in ways that I couldn't navigate when it came to the gym. What that translates to in actuals (listed as doubles, not singles):

Squat: 305
Bench: 265
Deadlift: 405
OHP: 185

PLUS - BW chins & pullups - 2 x 15; Kroc rows - 115; consistent completion of Tabata sequences

We'll see how it goes.

Last Night (12/13)

OHP: 75, 95, 105 x 10

DB Press (flat bench): 55, 65 x 10; 70 x 8

Kroc Rows: 70 x 25

Machine Rows: 137.5 x 8
(wanted to see how dead my back/biceps were - I knew a second set of Krocs wasn't in the mix)

Machine Rear Delt Raise: 2 x 10 @ 30

Dips: BW x 10, 2-1

Swiss Ball Exchanges: 10(2), 4(2)

Untrained am I. This will change.
 
12/15 - first morning workout in over a year...

Squats: 185, 215, 235 x 6

GM's: 135 x 8
Back was toastier than I would have liked in order to continue.

Chins: BW x 6, 4, 2
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Prone Crunches: 20, 15, 10
The chins literally were as many as I could do, from a hang. I'm hunching that chins and weighted chins are going to be folks' favorite bicep development lifts. Any others that work for you personally besides the obvious?

Well - hit my unspoken goal of 3 workouts in a 7 day period. One success.
 
Well - didn't drop the ball again; per doctor's orders, no lifting till next week. I was nearly hospitalized Monday with multiple infections. I'm getting gradually better - so if all goes according to plan, I'll be back after the 25th.

I hope everyone out there has a wonderful holiday!
 
Sorry to hear about that, Tim. Hope you shake the rotten bugs off soon. That time of year, I guess. I'm doing my best to avoid people with viruses (doctor's orders!) but it isn't easy. Staying away from public transport has helped me but it's not always possible.

Re Chins for bis: You can always add in a stretch-point movement (like lying db curls—not easy to do if you haven't got a high bench) but I'd stick with chins until you stop feeling strain in your bis after a good session. I'm doing triples at the moment and finding that, after 5 sets across with my working load, I feel a really deep strain in my bis. Then I finish up with a high-rep pump set. I'm always sore in my lats and bis the following day so I know my back is working hard too.
 
Sorry to hear about you getting sick Tim but no point in lifting if your body is fighting something off.

Like Lol I’m also doing triples for chins right now. I’m using a neutral (parallel) grip because of previously getting tendonitis and going heavy on anything but a neutral grip puts too much stress on my tendons. I’m also emphasizing the eccentric part of the movement. On the plus side the neutral grip does seem to hit my biceps more than any other. Because I’m trying to build up my arms for benching I’m also doing Hammer Curls again neutral grip with emphasis on the eccentric. And again like Lol I finish off with a high rep set of Lat Pulls, using peak contraction (slow concentric fast eccentric) causing quite a pump. It’s usually the pain of the pump and lactic acid buildup that forces me to stop that set.

I haven’t taken measurements but it seems to be working.
 
I love the chin ideas guys - thank you! I'll definitely employ them for back and bicep work.

I finally got the ok to return to being active again this past Friday so tonight the schedule allowed it and I hopped in for yet another reboot...

Bench: 165, 185, 205 x 6, 215 x 4
The 205 set was clustered 4-1-1 and the 215 set was spotter assisted for reps 3 and 4.

Cable Row: 110, 125, 130 x 10, 137.5 x 6

Front/Back Press: 65 x 10; 85 x 3

Rope Tricep Extension: 90, 105 x 10

Swiss Ball Exchange: 2 x 10(2)

Tabata Elliptical Attempt: 2 cycles (of 8)

OK. Though I'm keeping the template I've been using of late in tact as a base, I'm going to be throwing in some additions to help with overall conditioning - especially as I get a bit more endurance back. But, given how well things have gone thus far over the past 6 months, it makes zero sense to lay it out - I'm just gonna do it and see how it goes. In general, losing November to a client and then the last half of December to sickness, planning to me truly makes no sense at all. Suffice to say I'm untrained with an unacceptable body composition. I'm going to change that.
 
Good to see you’re back at it Tim. If there’s any consolation you should be pretty well de-conditioned by now. At least you’ve got and excuse for falling off the wagon so to speak whereas I’ve just been sort of aimless and lazy until recently.
 
Thanks G11 - hopefully we both can really hit our groove again and tackle a few PR's along the way.
 
Lunchtime WO

Hang Cleans: 95 x 5; 2 x 5 @ 105
Unreal how much 15 reps with tiny loads hit my grip - but it did. Form got better into the second set, but faltered at the end of the third set.

Interval work - Elliptical: 17:00 + 11:00 CD

Today was a bit abbreviated due to other lunchtime errands, but all in all it worked out the way I wanted it to.
 
Well done for fitting that in to your day, Tim. Fine choice of exercise too! :) Did you do power cleans and then sink down into a full squat? If not, it's a good idea to do so as it helps train the bottom position. Over time, this is good for flexibility and mobility.
 
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