Timberwolf 2009

[timberwolf]

10.01.09 (PM)

arms

rowing interval
4:04 (of 6:55)/ 1199 m

bands

dip machine (1 min int)
200/8x8

single arm pressdown (90 sec int)
left)
20/12x1
20/10x1
20/9x1
right)
same

hammer curls (1 min int)
band/20x5

muscle ups (1 min int)
4x7

Competed with one of the trainers on the muscle ups. He was doing 3 for every 4 I do at 1 min intervals. Damn... elbows are sore again... LOL!

[bull.dogz]

Did you do the muscle ups on the bar or rings? I climbed the rope tonight.

[timberwolf]

Originally Posted by bull.dogz

Did you do the muscle ups on the bar or rings? I climbed the rope tonight.

On the bar. At least...my shoulders aren't as bad as I thought. At least...before I did the muscle ups. LOL!

[drewdrewdrew]

timber or anyone else, do you have the photos from the MF magazine? thx

[pu12en12g]

Originally Posted by drewdrewdrew

timber or anyone else, do you have the photos from the MF magazine? thx

Originally Posted by velocityrob

Kane in the November issue of Muscle & Fitness.

.....

[EC_Muscle]

is that out yet? And Kane, do you have any before pictures of you? Like before you started lifting and stuff ?

[bull.dogz]

Originally Posted by timberwolf

On the bar. At least...my shoulders aren't as bad as I thought. At least...before I did the muscle ups. LOL!

Stubborn!!

[timberwolf]

Originally Posted by EC_Muscle

is that out yet? And Kane, do you have any before pictures of you? Like before you started lifting and stuff ?

Do these count?
Trying to show the forearms even then...





this is the closest I have...
This was 14-15 years ago... I hadn't worked out for maybe a year or two...

[timberwolf]

Originally Posted by timberwolf

09.28.09

heavy legs

rowing interval
4:17 (of 7:15)/ 1197m

hack calf press (2 min)
(90/12x1, 180/12x1)
270/12x2

dynamic stretching

cross armed front squats (2:30)
(65/5x2, 95/4x2, 115/3x2)
135/3x2
155/3x2
185/2x2
205/2x1

walking lunges (2 min)
100's/10x5

squats (4 min)
135/5x1
155/5x1
175/5x1
195/5x2

stretching 16:20

10.02.09

legs

hack paused calf press (90 sec)
180/12x1
180/12 (180/20 partials, 180/20 partials rest/ pause)x1

seated paused calf raise (90 sec)
90/15x1
90/12(90/20 partials rest/pause)x1

cycling
8:25/ 3miles

cross armed front squats (2:30)
(75/3x2, 95/5x2, 115/3x2)
135/3x2
155/3x2
185/3x2
215/1x3

back squats (4 min)
155/3x1
175/3x1
195/3x1
215/3x1

walking lunges
40's/75 stepsx1
(3:17 total)

roman chair leg raise (2:30)
10x5

seated leg raise (1 min int)
15x10
22x1
(172 total/ 10:39)

stretching 14:00

Goal for the walking lunges today was how many I could do without putting the dumbells down.

[2nd_chance]

LOL on the pics bro! Too funny. You're accomplishments are amazing. Hopefully you don't get tired of hearing that. I lifted very seriously for 4 years early in life and just got back 10 months ago. Guys like you continue to inspire me.

Great workout today. Back and Tri's for me.

[timberwolf]

Originally Posted by 2nd_chance

LOL on the pics bro! Too funny. You're accomplishments are amazing. Hopefully you don't get tired of hearing that. I lifted very seriously for 4 years early in life and just got back 10 months ago. Guys like you continue to inspire me.

Great workout today. Back and Tri's for me.

Thanks, David.

And no, I don't get tired of it and continue to appreciate it.

[timberwolf]

Originally Posted by CONTROLLED LABS

here is one from the new shoot:

Hammer time!!!

[gbg]

You were a cute kid!!! what happened?

very nice Kane!

[timberwolf]

Originally Posted by gbg

You were a cute kid!!! what happened?

very nice Kane!

LMAO!!... see the scar on my face? Got dropped face first a couple times.

[2nd_chance]

Originally Posted by timberwolf

hammer time!!!

qft

[wave_length]

just stopping by, great pics!

[juxtrkov]

Originally Posted by timberwolf

Do these count?
Trying to show the forearms even then...


this is the closest I have...
This was 14-15 years ago... I hadn't worked out for maybe a year or two...

Kane, what may I ask what brought you to Singapore? it'll be pointless to ask what caused you to leave, but I'm assuming its the same reason I want to leave this place haha

[supy]

Nice workout. Dam when i saw your Avi pic i knew you looked familiar..lol
Your Incredible at 41 bro

[gbg]

Originally Posted by timberwolf

LMAO!!... see the scar on my face? Got dropped face first a couple times.

I see no scar's just cuteness and um......

[StevenNevets]

Originally Posted by supy

Nice workout. Dam when i saw your Avi pic i knew you looked familiar..lol
Your Incredible at 41 bro

*incredible at any age.

but ya hard to believe Kane is 41...... I would've gussed in the 20's.

[supy]

Originally Posted by StevenNevets

*incredible at any age.

but ya hard to believe Kane is 41...... I would've gussed in the 20's.

Youve got a valid point (SICK LOOK )at any age he does look to be in his 20s

[Money Shot]

i hope i look as young as you when im 41 (i turn 24 on friday). What are your thoughts on the recent PH raid at bb.com?

[bull.dogz]

Originally Posted by gbg

I see no scar's just cuteness and um......

BACK OFF!! He's mine!

[boatnerjg]

Well, Im geting in veggies twice a day now and more water and constipation has cleared up but im stil not gaining eating 260 carbs, 150 protein, and 70 fat. What do you recommend I increase. Should I increase protein, or just carbs and fats? Or any combo of the 3?

[EC_Muscle]

Originally Posted by timberwolf

Do these count?
Trying to show the forearms even then...





this is the closest I have...
This was 14-15 years ago... I hadn't worked out for maybe a year or two...

HAHA Kane as a baby was still alpha... and you look like you lift when you dont lift!

[timberwolf]

Originally Posted by timberwolf

09.29.09

volume horizontal push/ pull

bands

cycling
8:23/ 3 miles

incline bench (1 min int)
145/10x5
145/9x1
145/8x1
145/7x1

machine decline flyes (1 min)
90/20x5

chest supported t-bar rows (1 min)
70/10x9
70/14x1

dumbell rows (1 min)
left)
65/10x4
65/14x1
right)
same

rear delt cables (1 min)
left)
12.5/12x3
12.5/15x1
right)
same

inverted pullup rows (90 sec)
bw/10x1
bw/8x4

10.03.09

volume horizontal push/ pull

bands

rowing intervals
3:28(of 5:28)/ 997m

incline bench (1 min)
145/10x9
145/9x1

cable crossovers (90 sec)
50's/15x3

front raise (1 min)
25's/10x3

chest supported machine rows (1 min int)
90/10x8
90/15x1

rear delt machine (1 min)
90/12x2
90/15x1

dumbell rows (90 sec)
left)
75/10x2
75/12x1
right)
75/8x2
75/12x1

rear delt cables (1 min)
left)
17.5/10x3
right)
same

close grip pushups (1 min)
135/10x4
135/8x4

machine ext. (90 sec)
90/ super 24's (8x3)x2

[timberwolf]

Originally Posted by boatnerjg

Well, Im geting in veggies twice a day now and more water and constipation has cleared up but im stil not gaining eating 260 carbs, 150 protein, and 70 fat. What do you recommend I increase. Should I increase protein, or just carbs and fats? Or any combo of the 3?

That's about 2200 calories... yeah at least up it to 2500 now. And yeah... any combo of the 3 though more along the lines of 300g carbs/ 180g protein/ 70g fat...

[desizon]

Originally Posted by timberwolf

10.03.09


dumbell rows (90 sec)
left)
75/10x2
75/12x1
right)
75/8x2
75/12x1

90/ super 24's (8x3)x2

Kane, can you clerify on what the 90 seconds means. Do you do one set per arm, then wait 90? Do both arms once, and wait 90? or do it all in 90?
ty

[timberwolf]

Originally Posted by desizon

Kane, can you clerify on what the 90 seconds means. Do you do one set per arm, then wait 90? Do both arms once, and wait 90? or do it all in 90?
ty

Do left arm... start timer... do right arm without stopping the timer... and when it reaches 90 sec stop the timer and repeat with left arm.

[samsumon]

I need to spice my workout up Kane.Im currently cutting.Or well just watching what Im eating.Any good routines for this?