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timberwolf
03-05-2004, 10:42 AM
Decided to start a journal here to cover the next 5 weeks.
I'm currently just under 169lbs at a height of 5'10".
On the same day these initial progress pics were taken the measurements were as followed:
r. arm- 16 7/8" (just over actually)
r. calf- 16"
waist- 26 3/4" (just under it)

My goal in the next 5 weeks is to put on at least 5lbs and hopefully reach 175lbs while remaining as lean as possible.
My heaviest weight to date was 180.5 lbs but at the time I was taking 1-ad.
This time I want to reach 175 while taking only protein, glutamine and EFA'S.

By the way... at end of 5 weeks I'm turning 36 years old.

timberwolf
03-05-2004, 10:43 AM
Mar 5

rear delt machine
(90/10x2),180/4x2,180/5

alternate sets
military press
115/6x3,115/7
upright rows
95/6x3,95/8

alternate sets
shrugs
205/8x3
bent over laaterals
20's/8x3

delt stretch

calf leg press (2012)
450/11x4,450/1*

single legged calf leg press
l) 180/10x2,180/9x2,180/8
r) same

claf stretch
(each leg 45sec x2)

*1min rest between sets

Power-Quest
03-05-2004, 11:12 AM
Wow , from the looks of your pics thats all you need to do is eat.

Edge_90
03-05-2004, 11:20 AM
Amazing physique. I see you don't subscribe to the "upright rows will kill your shoulder" theory. I wouldn't know, of course, since apparently I killed my shoulder on bench, LOL...

Will watch your progress, although its hard to imagine a whole lot more...

Great job bud...

timberwolf
03-05-2004, 03:26 PM
Thanks Edge.

Mar 5 diet

1g tyosine/ 200mg caffeine pre workout
1 & 1/2 scoops nectar w/ 1tbs dextrose
1 powergel
2 chicken breasts (1 w/skin)
2 chicken breasts (1 w/skin)
1 & 1/2 scoops nectar/ w 4tbs flax seed oil
1 bowl shredded veggies (approx. 1 cup each of cabbage and beet) w/ 2 cans spicy thai tuna
1 & 1/2 scoops nectar/ w 3tbs flax seed oil
1tbs almond butter
25g ephedrine/ 200mg caffeine before work
1 nitrotech rtd (later tonight at work)

According to fitday... this was 49%fat/38%protein/13%carbs...2812 calories/ 151g fat/ 271g protein/98g carbs
Forgot how useful fitday was for planning as well....

TrishB
03-05-2004, 05:28 PM
You have an incredible body. It will be great to follow your progress towards your goals.
I really can't imagine you looking any better. :)

timberwolf
03-06-2004, 01:36 AM
Originally posted by TrishB
You have an incredible body. It will be great to follow your progress towards your goals.
I really can't imagine you looking any better. :)

Wow... thank you very much Trish.:)

ronmolina
03-06-2004, 04:03 AM
Looking forward to your posts.

Hibiscus09
03-06-2004, 08:19 AM
Good luck with achieving your goals! :) You do look fantastic!

Musicguy
03-06-2004, 10:25 AM
Wow, Timberwolf... you do look great.

Good luck with your current goals. It looks like discipline is no problem for you!

a1maverick
03-06-2004, 04:37 PM
Timberwolf.... lookin awesome
Just curious about your diet posted above. What are you eating before and after the workouts?

timberwolf
03-06-2004, 04:43 PM
Thank you all for the support.

Mar 6

1 & 1/2 scoops nectar w/ 3 tbs flax seed oil
1 bowl of shredded cabbage and beets w/ 1 can spuicy thai tuna
3 softgel EFA's
2 chicken breasts (w/ skin)
2 pieces dried sausage
1 sccop musclemilk/ 1 scoop whey w/ 3 tbs flax seed oil
1 & 1/2 scoop nectar w/ 2 tbs flax seed oil
1 bowl of shredded cabbage and beets w/ 340g garlin and herb shrimp
25mg ephedrine/ 200mg caffeine before work
1 nitrotech rtd (to take later at work)

According to fitday I was just under 3000 calories w/ over 250g protein. Macro-wise though the 57fat/ 35protein/ 8carbs.

comment- I spend most of Saturdays sleeping so usually its pretty hard to eat enough but by choosing higher fat protein sources like the shrimp I can meet my target calorie requirements.

timberwolf
03-06-2004, 04:54 PM
Originally posted by a1maverick
Timberwolf.... lookin awesome
Just curious about your diet posted above. What are you eating before and after the workouts?

Thank you. To be honest, most days I don't have anything before the workout. I usually go to the gym between 9 and 10 in the morning less than an hour after I wake up. Unless I woke up around 7 (at least 2 hours before) in which case I would have a protein shake.
I used to always have a protein shake with either creatine or added powdered gatorade in the past but didn't for the last few months. I just recently started adding simple carbs again post workout. Some days I meet my gf for lunch immediately after the workout so no post workout shakes on those days...

I also try to eat pretty clean most days I'm at home so when the gf does wish to eat out I'm pretty loose with whatever she chooses and not too difficult.

timberwolf
03-07-2004, 08:27 PM
Mar 7

elliptical trainer 10min

alternate sets
dumbell stiff legged deadlifts
60's/8x4,60's/10x2
smith machine squats
90/10x2,140/6,160/6,180/5x2 (bar weight not incl.)

walking lunges
40's/20steps x3

single legged leg curl
l) 70/4x3
r) same

single legged seated calf raise (1012)
l) 70/8,70/10x2,80/6
r) same

comments- My lowerback was bothering me again last night but to be honest I'm not sure if using smith machine eases up lowerback compression compared to regular squats.

timberwolf
03-07-2004, 08:35 PM
Mar 7 diet

1g tyosine/ 200mg caffeine pre workout
nitrotech RTD
powergel
fried or grilled whole fish
50g of pork rinds :D
1 & 1/2 scoop nectar/ 2tbs flax seed oil/ 1 tbs olive oil
2 slices of havarti cheese
chinese rest.
-1/4 chicken (skin, wings etc.)
-string beans
-shrimp w/ vegetables
nitrotech can w/ 2tbs flax seed oil

Weird day dietwise. Couldn't really put things in fitday accurately but guesstimated as close as I can.... 2213 calories w/ 49fat/44protein/8carb breakdown.

Hibiscus09
03-07-2004, 08:46 PM
I've never loved Smith machine squats. It seems to me it puts you into a forced position -- the same position for everyone -- and we're not all the same -- if that makes sense. I prefer a free weight squat as I can use proper form, yet form that is comfortable for my body.

I looked up some info on Smith Machine squats after reading your post & found two different points of view on the Exercise Directory site:

This is a response to someone asking about Smith Machine Squats in the Q & A section:

I read your rough draft. I dislike the Smith machine squat for several reasons. I go into them in detail in my books. In a nutshell, three of the reasons are..

1. The machine locks the body into the machine's groove, and prevents the body from determining its groove.

2. If you stand with your feet pretty much underneath the bar, the knee flexion will be exaggerated, and stress there exaggerated too.

3. If you put your feet forward, to reduce knee flexion, the lower back is put in a weak position, with rounding of the lower back likely. In addition, there is additional stress on the knees as the feet want to slide forward but don't because of the friction from the floor surface.

All in all, the Smith machine squat may give an illusion of safety relative to the barbell squat, but in reality it's a bad exercise. Sure there are degrees of "bad" depending on the specific form used, and the individual, but it's still a bad exercise. Rather than try to minimize the problems with a bad exercise, why not just stick to exercises that have far better potential? Of course, even the "safe" alternatives can be ruinous if not done properly, but best to stick with movements that have good potential.

This is a different point of view:

http://www.exrx.net/ExInfo/SmithSquat1.html

Hope that doesn't confuse you! LOL I tend to go with what feels best for my own body.

Valerie
03-07-2004, 11:15 PM
Hi Timberwolf. Just spotted your journal. Your pics are unreal. lol. Just subsrcibing to the thread then I can keep an eye on you. :D

Good Luck!

Original Poster
03-08-2004, 08:12 AM
Timberwolf........looking great.
You are in insanely good shape. Your cuts and overall vascularity are still insane IMO.

Nice Keto diet BTW ;) LOL

-- Chi

timberwolf
03-09-2004, 02:44 PM
Mar 9

calf leg press (2012)
180/20x2

single legged calf press
l) 180/11,180/10x3
r) same

standing calf raise (1012)
315/8x3

seated calf raise
150/8x3 (1012)
100/10 (1411)

alternate sets
military press
135/4x4,135/5
laterals
30's/6x5

alternate sets
upright rows
95/5,105/5,105/6
bent over laterals
25's/5x3

dumbell press
25's/35,25's/25

Lower back is still bothering me. When I do behind neck press there's definitely less arching so I may consider doing that again instead of military press. With the dumbell press, my partner and I were just having a contest on who can pump out more reps with the light dumbells. I just did enough to win the protein shake.

Valerie
03-09-2004, 03:23 PM
I just had probs with lower back the other week. Sometimes the muscles in that area can go into spasm and you may need something to relax them. My Doctor scripted NSAIDS (strong ones) and I'd say hot baths and epsom salts would help. I only took the NSAIDS for two days and they made a hell of a difference and then it healed well. I also stepped up the MSM supplement in those two days.

phikappa
03-09-2004, 03:40 PM
Originally posted by timberwolf
[B]

waist- 26 3/4" (just under it)

B]

Is that even possible?

LOL! Great job, TW.

timberwolf
03-09-2004, 04:39 PM
Originally posted by Hibiscus09
I've never loved Smith machine squats. It seems to me it puts you into a forced position -- the same position for everyone -- and we're not all the same -- if that makes sense. I prefer a free weight squat as I can use proper form, yet form that is comfortable for my body.

I looked up some info on Smith Machine squats after reading your post & found two different points of view on the Exercise Directory site:

This is a response to someone asking about Smith Machine Squats in the Q & A section:

I read your rough draft. I dislike the Smith machine squat for several reasons. I go into them in detail in my books. In a nutshell, three of the reasons are..

1. The machine locks the body into the machine's groove, and prevents the body from determining its groove.

2. If you stand with your feet pretty much underneath the bar, the knee flexion will be exaggerated, and stress there exaggerated too.

3. If you put your feet forward, to reduce knee flexion, the lower back is put in a weak position, with rounding of the lower back likely. In addition, there is additional stress on the knees as the feet want to slide forward but don't because of the friction from the floor surface.

All in all, the Smith machine squat may give an illusion of safety relative to the barbell squat, but in reality it's a bad exercise. Sure there are degrees of "bad" depending on the specific form used, and the individual, but it's still a bad exercise. Rather than try to minimize the problems with a bad exercise, why not just stick to exercises that have far better potential? Of course, even the "safe" alternatives can be ruinous if not done properly, but best to stick with movements that have good potential.

This is a different point of view:

http://www.exrx.net/ExInfo/SmithSquat1.html

Hope that doesn't confuse you! LOL I tend to go with what feels best for my own body.

Well... it did confuse me more. Thanks for nothing. LOL! ;)

timberwolf
03-09-2004, 04:47 PM
Originally posted by Chi_town
Timberwolf........looking great.
You are in insanely good shape. Your cuts and overall vascularity are still insane IMO.

Nice Keto diet BTW ;) LOL


Originally posted by phikappa
Is that even possible?

LOL! Great job, TW.

Thanks guys.

phikappa, that's taken first thing in the morning. Around after lunch it already goes to 27 1/2".

Yesterday was the first entire cheat day I've had in a long while. I just fell off the diet wagon. And boy did I fall off hard. Didn't even bother recording it. I was on set most of the day and didn't have a chance to eat much except for some beef jerky for about 6 hours straight.

timberwolf
03-09-2004, 04:52 PM
Originally posted by Valerie
I just had probs with lower back the other week. Sometimes the muscles in that area can go into spasm and you may need something to relax them. My Doctor scripted NSAIDS (strong ones) and I'd say hot baths and epsom salts would help. I only took the NSAIDS for two days and they made a hell of a difference and then it healed well. I also stepped up the MSM supplement in those two days.

What does NSAIDS stand for? The masseuse and even the sports therapist believe its a muscle spasm so you may have something there. Everytime I sneeze anyway its damn painful....

Valerie
03-09-2004, 05:05 PM
NSAIDS are non-steroidal anti inflammatories. He scripted me oruvail tabs (200mg dose) to be taken once a day only. I took two doses and the inflammation disappeared and it must have helped the spasms.

Hibiscus09
03-09-2004, 05:52 PM
You're welcome, sweetie! LOL

AG2003
03-09-2004, 07:13 PM
OK to the 3rd power!

you'll be 36! but you looked like a 25 yo dude = )

timberwolf
03-09-2004, 08:22 PM
Mar 9 diet

2828 calores 151g fat/244g protein/135g carbs
48% fat/34% protein/18%carbs

Too lazy to list it today though I did put in fitday.
Would let Hibiscus and Valerie know that I had two bowls of shredded carrot, shredded beet with baby spinach. That's where alot of my carbs came from today.

marek
03-10-2004, 05:58 AM
Originally posted by Edge_90
Amazing physique. I see you don't subscribe to the "upright rows will kill your shoulder" theory. I wouldn't know, of course, since apparently I killed my shoulder on bench, LOL...

Will watch your progress, although its hard to imagine a whole lot more...

Great job bud...

for me upright rows mostly worked my arms when trying but not the back. I found bent over bb rows with fore head resting on a support excellent for back work. Using hands and arms as hooks & focusing on pulling from the back works great.

timberwolf
03-10-2004, 06:06 PM
Originally posted by Valerie
NSAIDS are non-steroidal anti inflammatories. He scripted me oruvail tabs (200mg dose) to be taken once a day only. I took two doses and the inflammation disappeared and it must have helped the spasms.

Thanks for the info, Valerie.
Its been awhile I've been to a medical doctor but I think I will try and get a prescription for that if possible.

Mar 10

alternate sets
stiff legged deadlifts (dbells)
60's/8x2,60's/10x4
squats
135/8x2,185/5,215/4,225/3,185/8

single legged leg ext.
l) 75/5x2,75/6,90/3(45/
r) same

comments-Haven't done back squats in awhile and today I realized I have to still go light on it. Back is a mess right now. Funny though that stiff legged deadlifts I'm okay with but squats I'm not. Most likely the compression and the fact I'm sticking with light weights with the sldl's. At least its settled that free weight back squats are definitely worse for my back. No more confusion, Hibby. Ouch! :(

Valerie
03-10-2004, 08:25 PM
The stiff legged deadlifts were what aggravated my back actually. :D

My Doctor scripted the NSAIDS and said for me to go to a physio after the weekend but they worked so well after two days I was fine and didn't feel I needed the physio.

timberwolf
03-10-2004, 08:48 PM
Mar 10 diet

3097calories 161g fat/ 282g protein/ 136g carbs
47%fat/ 37% protein/16% carbs

timberwolf
03-11-2004, 11:46 AM
Mar 11 (weighed just over 170lbs)

elliptical trainer 10min

alt. sets
t bar rows
45/8x2,70/6,90/4x4,92.5/4
benchpress
135/8x2,185/6,235/4x3,235/5x2

alt. sets
wide g. pullups
14,12,10
incline flyes
60's/5,60's/4x2

alt. sets
hammer s. pulldown
180/7,210/5
hammer s. incline
230/4x2

comments- though I definitely am quite abit weaker in the benchpress it was one of the best workouts I've had recently.

timberwolf
03-11-2004, 11:51 AM
Originally posted by timberwolf
Decided to start a journal here to cover the next 5 weeks.
I'm currently just under 169lbs at a height of 5'10".
On the same day these initial progress pics were taken the measurements were as followed:
r. arm- 16 7/8" (just over actually)
r. calf- 16"
waist- 26 3/4" (just under it)


Took some measurements first thing this morning. Was just over 170lbs. Up almost 2 lbs.
r. arm- 17" (just over it)
r. calf- 16"
waist- 27" (just under)

So while I did seem to gain 1/8 on arms, it looks like I gained 1/4" around the
waist. I did take some pics I'll download later today or tommorow.

edster951
03-11-2004, 01:20 PM
Originally posted by timberwolf
So while I did seem to gain 1/8 on arms, it looks like I gained 1/4" around the
waist. The 1/4" around the waist is nothing, depends on how hard you sucked it in last time, or how relaxed you were today. Maybe you haven't had a decent crap for a while as well.

Making good gains elsewhere.

timberwolf
03-11-2004, 08:33 PM
Mar 11 diet

1g tyosine/200mg caffeine
1 & 1/2 scoops nectar/ 4 egg whites/ 2tbs flax seed oil and 1tbs olive oil
3 chicken breasts w/ skin
1/2 pomello (large grapefruit)
chinese food
-braised bass/ parts of 1/4 chicken/ chinese brocolli
1 & 1/2 scoops nectar/ 4 egg whites/ 3tbs flax seed oil
6 softgel EFA's

2059 calories in total at 55% fat/39% protein/6% carbs

Valerie
03-11-2004, 11:02 PM
lol @ eddie. If I used that excuse, looking at me you'd be thinking I hadn't had a decent crap in months. LOL!

timberwolf
03-12-2004, 06:59 AM
Originally posted by Valerie
lol @ eddie. If I used that excuse, looking at me you'd be thinking I hadn't had a decent crap in months. LOL!

LMAO!!!

jac_68
04-07-2004, 09:18 AM
Wow! You look awesome!! My question is, How did you get like that??? What were you doing before in terms of workouts and Diet?? Your abs are amazin!

I'm 35 years old too and nowhere near you, but hope to get there soon.Help!

jac_68
04-07-2004, 02:13 PM
Wow! You look awesome!! My question is, How did you get like that??? What were you doing before in terms of workouts and Diet?? Your abs are amazin!

I'm 35 years old too and nowhere near you, but hope to get there soon.Help!

jac_68
04-07-2004, 02:24 PM
Wow! You look awesome!! My question is, How did you get like that??? What were you doing before in terms of workouts and Diet?? Your abs are amazin!

I'm 35 years old too and nowhere near you, but hope to get there soon.Help!

timberwolf
04-07-2004, 07:53 PM
Originally posted by jac_68
Wow! You look awesome!! My question is, How did you get like that??? What were you doing before in terms of workouts and Diet?? Your abs are amazin!

I'm 35 years old too and nowhere near you, but hope to get there soon.Help!

Thanks. I've just been pretty consistent with my workouts for the past five years and eating pretty clean 70% year round.

Sweaty1
04-13-2004, 01:49 PM
Hey, Timberwolf - are you still keeping your journal? :(

Striation
02-16-2005, 05:56 AM
You look phenominal. 26" waist?! LOL

Capt. America
02-16-2005, 06:51 AM
You're already there! Outstanding definition and good size, you look much heavier than you're body weight would suggest. Great job!

timberwolf
02-16-2005, 08:12 AM
Thanks guys.


You look phenominal. 26" waist?! LOL


Actually a few months ago around beginning of november last year i was able to get my waist down to 26 1/2". Of course this measurement is taken first thing in the morning. By lunch time its usually up at least an inch.