_tim's Log
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_tim
Well-Known Member
BW: 223
Pullups: BW x ~28
Clustered: 6, 5, 4, 3, 2, 2, 2, 2, 1, .5, .5
SA DB Row: 65, 80, 85 x 8
Grip took a big toll on the pullup sets - these didn't help.
SG Pulldown: 125, 145 x 10
Second set RP'd 8-2.
Cable Row: 130 x 10; 145 x 9
Second set was RP'd 6-3-x.
Grip was shot - completely by the end of this. I tried a single isometric NG chin rep and couldn't even get a quarter of the way up before my grip started to fail.
Glad to be back after the off-week last week.
Pullups: BW x ~28
Clustered: 6, 5, 4, 3, 2, 2, 2, 2, 1, .5, .5
SA DB Row: 65, 80, 85 x 8
Grip took a big toll on the pullup sets - these didn't help.
SG Pulldown: 125, 145 x 10
Second set RP'd 8-2.
Cable Row: 130 x 10; 145 x 9
Second set was RP'd 6-3-x.
Grip was shot - completely by the end of this. I tried a single isometric NG chin rep and couldn't even get a quarter of the way up before my grip started to fail.
Glad to be back after the off-week last week.
_tim
Well-Known Member
Squats: 3 x 6, 1 x 3 @ 265
My cardiovascular endurance killed my squatting after just 3 complete sets. In other news, I'm considering again trying a belt. Call it a hunch but I think nudging 40 may be the time to don a belt again, along with my knee sleeves. Thoughts?
Back Extension (Roman Chair): 2 x 15 @ BW
That was all I had energy for today. Crazy!
My cardiovascular endurance killed my squatting after just 3 complete sets. In other news, I'm considering again trying a belt. Call it a hunch but I think nudging 40 may be the time to don a belt again, along with my knee sleeves. Thoughts?
Back Extension (Roman Chair): 2 x 15 @ BW
That was all I had energy for today. Crazy!
_tim
Well-Known Member
Bench: 2 x 6, 1 x 4 @ 200; 1 x 6 @ 190
I screwed this up pretty badly. The bar I used was the 50 - not the 45 pound bar. I had thought that my target was 195 today. Truthfully, it should have been 185. The overshoot killed my triceps for the rest of the workout.
Incline Bench: 2 x 10, 1 x 8 @ 135
Third set was RP'd 5-3.
Dips: 3 x 6 @ BW
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SA Cable Decline: 40, 50, 60 x 10
Humbling workout today.
I screwed this up pretty badly. The bar I used was the 50 - not the 45 pound bar. I had thought that my target was 195 today. Truthfully, it should have been 185. The overshoot killed my triceps for the rest of the workout.
Incline Bench: 2 x 10, 1 x 8 @ 135
Third set was RP'd 5-3.
Dips: 3 x 6 @ BW
|
SA Cable Decline: 40, 50, 60 x 10
Humbling workout today.
_tim
Well-Known Member
BW: 221.5
Pullups: BW x 6, 5, 3, 3, 6 x 2 (29 reps)
Beat my target of 28 good reps - likely due to my weight loss. I'll take it.
Kroc Rows: 75 x 20, 15
SA (as always) with DB's. Crazy hard reps - great for an endurance test.
Supinated Grip Pulldown: 130 x 15
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Cable Row: 130 x 5
Spent - and pumped.
Happy with this one.
Pullups: BW x 6, 5, 3, 3, 6 x 2 (29 reps)
Beat my target of 28 good reps - likely due to my weight loss. I'll take it.
Kroc Rows: 75 x 20, 15
SA (as always) with DB's. Crazy hard reps - great for an endurance test.
Supinated Grip Pulldown: 130 x 15
|
Cable Row: 130 x 5
Spent - and pumped.
Happy with this one.
_tim
Well-Known Member
Bench: 5 x 6 @ 205; Negatives x 4
Last two non-negative sets were RP'd 4-2 and 4-1-1 respectively. The negative set was intense - no count was involved - just really slow, controlled movement on the eccentric portion of the lift. Props to my buddy Adam for the assistance!
Incline Bench: 135 x 10, 6, 5
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SA Cable Decline: 45, 55, 65 x 10
My triceps were fairly cooked by this point, so I decided to do a little test to wrap up....
Dips: BW x 4
The last rep the hardest rep I did all day.
Question for you guys in San Francisco: Any good gyms there? I'll be travelling for a little over a month and need to find a decent place to lift during that time. Thanks in advance!
Last two non-negative sets were RP'd 4-2 and 4-1-1 respectively. The negative set was intense - no count was involved - just really slow, controlled movement on the eccentric portion of the lift. Props to my buddy Adam for the assistance!
Incline Bench: 135 x 10, 6, 5
|
SA Cable Decline: 45, 55, 65 x 10
My triceps were fairly cooked by this point, so I decided to do a little test to wrap up....
Dips: BW x 4
The last rep the hardest rep I did all day.
Question for you guys in San Francisco: Any good gyms there? I'll be travelling for a little over a month and need to find a decent place to lift during that time. Thanks in advance!
_tim
Well-Known Member
NG Chins: BW x 6, 4, 3, 3, 3, 2, 3, 3, 2, 2, 2, 1, 1 (32 reps)
After the first double, I changed to a chin bar that had closer NG bars. The last 5 sets were RP'd for extra fun with an average 5 count between sets. Bicep strength is very disappointing currently, and will get attention yet this week. BW was 222 at the start of the workout.
PG Cable Row: 110, 125, 130 x 10; 145 x 5x
The pronated grip hit my forearms a bit differently, and it was a nice change from the normal NG routine.
WG/SG Pulldown: 125 x 10/10; 145 x 4-1/4-1
I alternated these sets with about 30 seconds between sets. The RP's were caused by different things between pulls. On the WG side, it was back fatigue. On the SG side, it was grip fatigue. I think deadlifting tomorrow is a bit unrealistic based on the grip stuff. Bad planning on my part.
After the first double, I changed to a chin bar that had closer NG bars. The last 5 sets were RP'd for extra fun with an average 5 count between sets. Bicep strength is very disappointing currently, and will get attention yet this week. BW was 222 at the start of the workout.
PG Cable Row: 110, 125, 130 x 10; 145 x 5x
The pronated grip hit my forearms a bit differently, and it was a nice change from the normal NG routine.
WG/SG Pulldown: 125 x 10/10; 145 x 4-1/4-1
I alternated these sets with about 30 seconds between sets. The RP's were caused by different things between pulls. On the WG side, it was back fatigue. On the SG side, it was grip fatigue. I think deadlifting tomorrow is a bit unrealistic based on the grip stuff. Bad planning on my part.
_tim
Well-Known Member
Hi All -
I've been traveling for the past 3 weeks, and have been lifting throughout. One thing I've tested is the notion of being very adaptive; I go to the gym with nothing but a big compound that I intend to work. I don't define rep ranges - I figure it out when I get to the gym. Thus far, results have been good, in terms of fat loss/body composition improvement and also strength gains. I'll start writing my workouts down again to try and see if there is any pattern that formed.
Today was back work - 2 instances of chins/pulls, cable rows and Kroc rows.
I've been traveling for the past 3 weeks, and have been lifting throughout. One thing I've tested is the notion of being very adaptive; I go to the gym with nothing but a big compound that I intend to work. I don't define rep ranges - I figure it out when I get to the gym. Thus far, results have been good, in terms of fat loss/body composition improvement and also strength gains. I'll start writing my workouts down again to try and see if there is any pattern that formed.
Today was back work - 2 instances of chins/pulls, cable rows and Kroc rows.
_tim
Well-Known Member
Squats: 185, 205, 225, 245 x 8; 255 x 4
Bulgarian Split Squats: 50 x 6, 8
The squats had a cardio effect I haven't hit to this point, and was pretty taxed afterward. I have been lifting in the morning, so my calories for the day hadn't started yet. Thusly - energy dump x 1,000.
Bulgarian Split Squats: 50 x 6, 8
The squats had a cardio effect I haven't hit to this point, and was pretty taxed afterward. I have been lifting in the morning, so my calories for the day hadn't started yet. Thusly - energy dump x 1,000.
_tim
Well-Known Member
Bench: 205 x 6, 6; 195 x 6, 6
Second sets at both loads were RP'd 5-1 and 4-2 respectively.
Paused Bench: 165 x 4
Strive Incline: bar + 45 x 8, 8, 8, 4x; 3x
The sets were the 1-5 settings in order. Little rest time. I kept the plate in the middle and moved the quarter for both sets 4 & 5.
SA Cable Decline: 45, 55, 65 x 10
No rest; I moved the stack and started the next set.
Lying Cable Curl: 50 x 8; 70 x 3
I read this in some article and figured I'd give it a try. Insane difference between the standing version.
When I started today, I just knew I'd do bench work. No rep ranges were established; I just worked what I felt I needed to work. The same was true with the rest of the work today. I'm finding that I love the unstructured approach, and it seems to be paying notable dividends for me. I was a bit jet lagged for this whole thing (I got home yesterday afternoon). That alone makes me happy with this one.
Second sets at both loads were RP'd 5-1 and 4-2 respectively.
Paused Bench: 165 x 4
Strive Incline: bar + 45 x 8, 8, 8, 4x; 3x
The sets were the 1-5 settings in order. Little rest time. I kept the plate in the middle and moved the quarter for both sets 4 & 5.
SA Cable Decline: 45, 55, 65 x 10
No rest; I moved the stack and started the next set.
Lying Cable Curl: 50 x 8; 70 x 3
I read this in some article and figured I'd give it a try. Insane difference between the standing version.
When I started today, I just knew I'd do bench work. No rep ranges were established; I just worked what I felt I needed to work. The same was true with the rest of the work today. I'm finding that I love the unstructured approach, and it seems to be paying notable dividends for me. I was a bit jet lagged for this whole thing (I got home yesterday afternoon). That alone makes me happy with this one.
_tim
Well-Known Member
Pullups/Chins: BW x 6, 5, 3, 3, 3, 3; NG Chins: 3, 2x
I alternated between pronated and supinated grip until the NG work. The early sets suggested nice strength gains, but I still have a way to go.
Meadow Rows: 4 x 6 @ 105
If you're not familiar, this is an SA row standing perpendicular to a barbell set up for Landmine Rows. Interesting change for a horizontal pull.
WG Pulldown: 110, 130, 150 x 10
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Decline DB Pullover: 3 x 10 @ 55
Nice way to finish off the session.
The scale at the gym is broken - so I did not get a new body weight reading for this week.
I alternated between pronated and supinated grip until the NG work. The early sets suggested nice strength gains, but I still have a way to go.
Meadow Rows: 4 x 6 @ 105
If you're not familiar, this is an SA row standing perpendicular to a barbell set up for Landmine Rows. Interesting change for a horizontal pull.
WG Pulldown: 110, 130, 150 x 10
|
Decline DB Pullover: 3 x 10 @ 55
Nice way to finish off the session.
The scale at the gym is broken - so I did not get a new body weight reading for this week.
_tim
Well-Known Member
Seated OHP: 135 x 3; 4 x 8 @ 105
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Hang K2C: 4 x 10
My warm up sets led me to believe that my work sets would be at 135 today. Not so, as it turns out. My rep target today was 8's, and I wasn't willing to dip into the triples just yet. Soon, but not yet.
SA DB Lateral Raise: 3 x 8 @ 35
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SA Cable Rear Delt Fly: 35 x 8; 2 x 8 @ 40
These reps really felt good today.
Decline Leg Raise: 15, 10
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Russian Twist: 2 x 15 @ 25
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Hang K2C: 4 x 10
My warm up sets led me to believe that my work sets would be at 135 today. Not so, as it turns out. My rep target today was 8's, and I wasn't willing to dip into the triples just yet. Soon, but not yet.
SA DB Lateral Raise: 3 x 8 @ 35
|
SA Cable Rear Delt Fly: 35 x 8; 2 x 8 @ 40
These reps really felt good today.
Decline Leg Raise: 15, 10
|
Russian Twist: 2 x 15 @ 25
_tim
Well-Known Member
Seated OHP: 135 x 3; 4 x 8 @ 105
|
Hang K2C: 4 x 10
My warm up sets led me to believe that my work sets would be at 135 today. Not so, as it turns out. My rep target today was 8's, and I wasn't willing to dip into the triples just yet. Soon, but not yet.
SA DB Lateral Raise: 3 x 8 @ 35
|
SA Cable Rear Delt Fly: 35 x 8; 2 x 8 @ 40
These reps really felt good today.
Decline Leg Raise: 15, 10
|
Russian Twist: 2 x 15 @ 25
|
Hang K2C: 4 x 10
My warm up sets led me to believe that my work sets would be at 135 today. Not so, as it turns out. My rep target today was 8's, and I wasn't willing to dip into the triples just yet. Soon, but not yet.
SA DB Lateral Raise: 3 x 8 @ 35
|
SA Cable Rear Delt Fly: 35 x 8; 2 x 8 @ 40
These reps really felt good today.
Decline Leg Raise: 15, 10
|
Russian Twist: 2 x 15 @ 25
_tim
Well-Known Member
Deficit SLDL: 135, 155, 165 x 10
Kept things light - squat day showed me I need to give some more love to my lumbar area. My grip was fatigued; apparently I really worked 'em yesterday.
Non-Alternated, Seated DB Hammer Curls: 35 x 10; 45 x 8; 55 x 4
I read an article that suggested doing these without alternating and not supinating the grip during the course of a rep garners better strength response.
Laying Cable Curl: 60 x 10; 70 x 8; 80 x 3
I cannot believe the challenge these represent.
V-Bar Curl: partials + 3 x 90; partials + 1 x 105
I didn't count the partials entirely, and I worked all aspects of the lift and just focused on constant tension. The sole intent was to finish the biceps, and finish them I did.
Kept things light - squat day showed me I need to give some more love to my lumbar area. My grip was fatigued; apparently I really worked 'em yesterday.
Non-Alternated, Seated DB Hammer Curls: 35 x 10; 45 x 8; 55 x 4
I read an article that suggested doing these without alternating and not supinating the grip during the course of a rep garners better strength response.
Laying Cable Curl: 60 x 10; 70 x 8; 80 x 3
I cannot believe the challenge these represent.
V-Bar Curl: partials + 3 x 90; partials + 1 x 105
I didn't count the partials entirely, and I worked all aspects of the lift and just focused on constant tension. The sole intent was to finish the biceps, and finish them I did.
_tim
Well-Known Member
Bench: 185, 195 x 8; 205, 215 x 4; 225 x 3; 235 x 2
The strategy here was to work to a double, with each set being the greatest effort without a spotter. Truthfully, the 195 set for whatever reason kicked me in the teeth.
Strive Incline: 90 x 10, 5, 6
I used 2 plates in varying configurations. Set 1 had plates at positions 1 & 2, set 2 3 & 1 and set 3 3 & 2.
SA Cable Decline: 65 x 20
Out of time - so just one big set per arm.
The strategy here was to work to a double, with each set being the greatest effort without a spotter. Truthfully, the 195 set for whatever reason kicked me in the teeth.
Strive Incline: 90 x 10, 5, 6
I used 2 plates in varying configurations. Set 1 had plates at positions 1 & 2, set 2 3 & 1 and set 3 3 & 2.
SA Cable Decline: 65 x 20
Out of time - so just one big set per arm.
_tim
Well-Known Member
Hi All - I've been away for the past few weeks either travelling for work or on vacation. Man was I ready to lift today!
BW: 229
Pullups/NG Chin (alternated sets): BW x 6, 5, 3, 3, 2, 2
Grip was a major factor in the last two sets.
NG Cable Row: 125 x 12; 130 x 10; 145 x 8; 150 x 6; 165 x 3
WG Pulldown: 110 x 10; 125 x 8; 130 x 7; 145 x 6
"Kroc" Rows: 70 x 20
Reps 18-20 were rough for my left arm.
Glad to be back - and am looking to hit it hard this week. Need me some DOMS bad.
BW: 229
Pullups/NG Chin (alternated sets): BW x 6, 5, 3, 3, 2, 2
Grip was a major factor in the last two sets.
NG Cable Row: 125 x 12; 130 x 10; 145 x 8; 150 x 6; 165 x 3
WG Pulldown: 110 x 10; 125 x 8; 130 x 7; 145 x 6
"Kroc" Rows: 70 x 20
Reps 18-20 were rough for my left arm.
Glad to be back - and am looking to hit it hard this week. Need me some DOMS bad.