Timberwolf 2009

[boatnerjg]

Well I want to bring my calves up relatively more then my quads but I definitely want to add to the quads as well. I am more so trying to achieve a certain look. I guess the best I can do is give you pictures/ideas of what I want to achieve and get advice about the proper exercises (I know genetics is a determinant but I think what we do also determines the look)

I am trying to get this kind of shape..
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741

Not super rounded/"sweep" looking

Should I just be sticking to certain stanced squats, leg presses, and curls/extensions? Also, you think sissy squats are good?

Originally Posted by timberwolf

So you want to bring your calves up to your quads? I would work calves 2-3 times per week... though have to ask...are your quads really that developed compared to the rest of your body? As for putting more emphasis on mid and lower quad, I'd suggest doing hack squats. Lunges would actually develop inner quads/ adductors but often the rate of growth is genetically pre determined.



It really depends on your priorities. Either would be fine. Depending on how much volume you workout with as well.

[goddaloveme]

Originally Posted by boatnerjg

Well I want to bring my calves up relatively more then my quads but I definitely want to add to the quads as well. I am more so trying to achieve a certain look. I guess the best I can do is give you pictures/ideas of what I want to achieve and get advice about the proper exercises (I know genetics is a determinant but I think what we do also determines the look)

I am trying to get this kind of shape..
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741

Not super rounded/"sweep" looking

Should I just be sticking to certain stanced squats, leg presses, and curls/extensions? Also, you think sissy squats are good?

Can you post pics of your quads and calves. That would probably help with giving you the best advice. In general I like hack squats (deep) for quads, walking lunges, and barbell squats are also excellent. I use extensions and curls as more of warm-up or finishing exercises to either pump blood into the muscles or really fatigue them to failure.

[timberwolf]

Originally Posted by boatnerjg

Well I want to bring my calves up relatively more then my quads but I definitely want to add to the quads as well. I am more so trying to achieve a certain look. I guess the best I can do is give you pictures/ideas of what I want to achieve and get advice about the proper exercises (I know genetics is a determinant but I think what we do also determines the look)

I am trying to get this kind of shape..
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741
http://forum.bodybuilding.com/photo/...ppuser=1244741

Not super rounded/"sweep" looking

Should I just be sticking to certain stanced squats, leg presses, and curls/extensions? Also, you think sissy squats are good?

I applaud that you are very motivated. I do think though at this point in your development, you really shouldn't be overly concerned about the shape of certain bodyparts. Adding mass should be your only concern. Once you've added a certain amount of mass, you may even be surprised that your genetics already lend you to having the shape you desire.

[timberwolf]

Originally Posted by timberwolf

10.10.09

vertical pull/ push

cycling
8:24/ 3miles

bands

unever grip pullups (2 min)
bw/12x8

hammer strenght front pulldowns (90 sec)
left)
60/12x3
right)
60/8x2
60/12x1

lateral pulldown crossovers (1 min)
50's/12x3

superset (2 min)
steep incline press/ lateral variation
65's/6(30's/6)x2
65's/8(30's/6)x1

lateral machine (1 min int)
70/10x7
70/10(4,4 15sec r/p)

cable laterals (90 sec)
left)
15/10x1
15/10(10/5 dropset)x1
right)
same

dumbell shrugs (1 min int)
75's/15x4
75's/12x1
(superset upright rows) 75's/12(band/15)x1

reverse ez curls (1 min)
65/8x6

concentration hammer curls (90 sec)
left)
25/10x2
25/12x1
right)
same

dip machine (1 min int)
200/8x8
200/10x1

10.15.09

vertical pull/ push

cycling
8:17/ 3miles

bands

unever grip pullups (90 sec)
bw/10x8

hammer strenght front pulldowns (90 sec)
left)
70/10x2
70/12x1
right)
70/8x2
70/12x1

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
80's/6x1

delt circuit add-on sets
lateral var.- 20's/10x5
bent over raise- 20's/10x4
alternate front raise- 20's/10x3
upright rows- bar/15x2
press bar- 50x1

single arm barbell shrugs (2 min)
left)
115/8x3
right)
same

Barbell shrugs (30 sec)
115/20x5

dip machine (1 min)
205/10x5
205/8x1

single arm pressdown (1 min)
left)
15/12x3
right)
same

[pu12en12g]

Originally Posted by timberwolf

10.15.09

vertical pull/ push

cycling
8:17/ 3miles

bands

unever grip pullups (90 sec)
bw/10x8

hammer strenght front pulldowns (90 sec)
left)
70/10x2
70/12x1
right)
70/8x2
70/12x1

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
80's/6x1

delt circuit add-on sets
lateral var.- 20's/10x5
bent over raise- 20's/10x4
alternate front raise- 20's/10x3
upright rows- bar/15x2
press bar- 50x1

single arm barbell shrugs (2 min)
left)
115/8x3
right)
same

Barbell shrugs (30 sec)
115/20x5

dip machine (1 min)
205/10x5
205/8x1

single arm pressdown (1 min)
left)
15/12x3
right)
same

Nice !

[timberwolf]

Originally Posted by timberwolf

10.09.09

legs medium

rowing interval
4:07(of 7:01)/ 1199m

hack paused calf press (90 sec)
180/12x1
180/15x1
180/15 (180/10 contracted partials, 180/10 stretched partials)x1

seated paused calf raise (90 sec)
115/12(120/15 contracted partials)x1
115/12(120/15 stretched partials)x1

dynamic stretching

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

back squats (2,3,4 min)
135/4x1
155/4x1
185/4x1
205/4x1

walking lunges
40's/80 stepsx1
(2:08 total)

10.16.09

legs medium

cycling
8:24/ 3miles

hack paused calf press (2 min)
90/15x1
180/10x1
270/8x3

dynamic stretching

cross armed front squats (2:30)
(65/5x1, 95/5x1, 115/5x1, 135/5x1, 155/5x1)
185/3x1
215/2x1

back squats (2,3,4 min)
135/4x1
155/4x1
185/4x1
215/4x1

walking lunges
45's/80 stepsx1
(2:16 total)

Weighed 186.4lbs this morning. Had abit more water than usual this morning though... and almost 500g carbs yesterday.

[xquick]

Originally Posted by timberwolf

LOL!
Its this all you can eat Brazilian restaurant.
They give you a card and then will continue serving you meat until you turn the card over.

i love going to brazilian steakhouses that offer a rodizio. that card doesnt get flipped for a long time

[tidalwaveblue]

Hey Timberwolf, please check your private messages. Its about your lower left chest muscle and competing. I believe its pretty important.

[timberwolf]

Originally Posted by timberwolf

10.13.09

horizontal push/ pull

cycling
4:44/ 2miles

bands

paused benchpress (2,3,4,5 min rest)
95/5x1
145/5x1
195/5x1
215/5x1
235/8x1

incline bench (3 min)
70's/12x2

machine flyes (1 min)
115/12x8

single arm dumbell rows (2:30)
left)
50/6x1
60/6x1
85/6x1
115/6x1
right)
same

rear delt machine flyes (1 min)
120/10x2
120/12x1

chest supported rows (1 min)
120/10x9
125/15x1

close grip benchpress (3 min)
185/8x3

hammer curls (1 min)
30's/12x3
30's/12(8 alternate)x1

10.17.09

horizontal push/ pull

cycling
4:44/ 2miles

bands

paused benchpress (3 min rest)
95/3x1
145/3x1
195/3x1
215/3x1
245/3x1
265/3x1
275/3x2

incline bench (3 min)
80's/8x1
90's/8x1

machine flyes (2 min)
100/20x5

single arm dumbell rows (2 min)
left)
60/12x1
70/12x1
85/12x1
right)
same

rear delt cable flyes (90 sec)
17.5's/10x5

chest supported rows (2 min)
75/20x6

dynamic close grip benchpress (2 min)
145/5x5

machine ext. 24's (2 min)
80/(8x3)x3

reverse ez curls (1 min int)
35/12x4
35/14x4

reverse wrist curls (1 min)
25/18x4

First time I've done that much paused. Now wondering if the 'pause' wasn't long enough.

[spirit3530]

How long was pause

[ert]

Originally Posted by timberwolf

10.17.09

horizontal push/ pull

cycling
4:44/ 2miles

bands
First time I've done that much paused. Now wondering if the 'pause' wasn't long enough.

What did you mean with bands?

Which must be said once. I train for a long time. Momentarily, am not I may be not in form. But I had much around the ears and wanted also for a long time nothing from the sport to know. Now I try to bring itself back in form. Your forums are very informative and can help further. Where differently one must pay much money for such information. Here much is discussed and one can learn from your experiences. Also you are not to be given too unfortunate here hints. Thick praise for it of me. I hope I achieve my goals. It is not easy. But I remain to. Think like you that a diet is not so strict those the year over, as most Bodybuilder makes it for us be more successful can. Thus, is a far inspiration for the others and remain fit, healthy and above all us.

[boatnerjg]

Hey man, what shorts are you wearing in episode 33 where you are playing b ball? I have been looking for a good pair...

[timberwolf]

Originally Posted by timberwolf

10.15.09

vertical pull/ push

cycling
8:17/ 3miles

bands

unever grip pullups (90 sec)
bw/10x8

hammer strenght front pulldowns (90 sec)
left)
70/10x2
70/12x1
right)
70/8x2
70/12x1

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
80's/6x1

delt circuit add-on sets
lateral var.- 20's/10x5
bent over raise- 20's/10x4
alternate front raise- 20's/10x3
upright rows- bar/15x2
press bar- 50x1

single arm barbell shrugs (2 min)
left)
115/8x3
right)
same

Barbell shrugs (30 sec)
115/20x5

dip machine (1 min)
205/10x5
205/8x1

single arm pressdown (1 min)
left)
15/12x3
right)
same

Quote:
Originally Posted by timberwolf View Post
10.15.09

vertical pull/ push

cycling
8:17/ 3miles

bands

unever grip pullups (90 sec)
bw/10x8

hammer strenght front pulldowns (90 sec)
left)
70/10x2
70/12x1
right)
70/8x2
70/12x1

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
80's/6x1

delt circuit add-on sets
lateral var.- 20's/10x5
bent over raise- 20's/10x4
alternate front raise- 20's/10x3
upright rows- bar/15x2
press bar- 50x1

single arm barbell shrugs (2 min)
left)
115/8x3
right)
same

Barbell shrugs (30 sec)
115/20x5

dip machine (1 min)
205/10x5
205/8x1

single arm pressdown (1 min)
left)
15/12x3
right)
same
10.19.09

vertical pull/ push

cycling
8:19/ 3miles

bands

uneven grip pullups (2 min)
bw/12x4
bw/8x2
bw/10x4

hammer strenght front pulldowns (90 sec)
left)
90/6x2
90/9x1
right)
same

steep incline press (2,3,4 min rest)
40's/10x1
50's/10x1
60's/10x1
70's/10x1

delt circuit add-on sets
laterals- 25's/8x4
upright rows- bar/12x3
front raise- 25's/8x2
press behind neck- bar/50x1

trap circuit (90 sec)
trap bar shrugs- 185/8x3
overhead dumbell shrugs- 25's/12x3
behind back shrugs- 135/15x3

[timberwolf]

10.19.09 (pm)

arms

rowing interval
4:09 (of 7:10)/ 1200 m

bands

dip machine (1 min)
205/10x8

overhead dumbell ext. (90 sec)
left)
25/12x3
right)
25/8x2
25/12x1

reverse ez curls (30 sec)
45/10x8

concentration hammer curls (90 sec)
left)
30/10x3
right)
30/8x2
30/10x1

stretching 17:30

[timberwolf]

Originally Posted by timberwolf

10.12.09

heavy legs

cycling
3 miles/ 8:17

paused hack calf press (2:30)
180/12x1
180/12(15 partials)X2
180/1 min stretch

dynamic stretching

cross armed front squats (3 min)
(65/5x1, 95/5x1 115/5x1, 135/5x1, 155/5x1)
185/3x1
205/3x1
225/2x1
235/1x1

walking lunges (3 min)
110's/12x3

squats (2,3,4,5min rest)
135/3x1
155/3x1
185/3x1
205/3x1
235/3x1

single leg hip thrusts
8(per leg)x2

stretching 22:00

10.20.09

heavy legs

cycling
8:17/ 3 miles

dynamic stretching

paused hack calf press (2 min)
230/12x1
230/12(15 partials)x2

squats (2,3,4,5,6 min rest)
135/3x1
155/3x1
185/3x1
205/3x1
225/3x1
245/3x1

walking lunges (3 min)
115's/10x1
115's/9x1
115's/8x2

ATG front squats (3 min)
135/5x5

stretching 16:00

Moved heavy day one day back and did squats first since lower back was feeling a little funky the last few days.

[timberwolf]

Originally Posted by ert

What did you mean with bands?

Which must be said once. I train for a long time. Momentarily, am not I may be not in form. But I had much around the ears and wanted also for a long time nothing from the sport to know. Now I try to bring itself back in form. Your forums are very informative and can help further. Where differently one must pay much money for such information. Here much is discussed and one can learn from your experiences. Also you are not to be given too unfortunate here hints. Thick praise for it of me. I hope I achieve my goals. It is not easy. But I remain to. Think like you that a diet is not so strict those the year over, as most Bodybuilder makes it for us be more successful can. Thus, is a far inspiration for the others and remain fit, healthy and above all us.

http://www.lifestylesport.com/c-245-bands.aspx

I use them for facepulls, pressdown and shoulder dislocations as part of my warmup before upper body days. I also do scapula pushup retractions.

[dbx]

Originally Posted by timberwolf

I use them for facepulls, pressdown and shoulder dislocations as part of my warmup before upper body days. I also do scapula pushup retractions.

Real men don't use bands

What up, K?

[gbg]

Originally Posted by timberwolf

http://www.lifestylesport.com/c-245-bands.aspx

I use them for facepulls, pressdown and shoulder dislocations as part of my warmup before upper body days. I also do scapula pushup retractions.

I use them for shoulder dislocations too before the snatch and OH squats, don't know what I'd do without them!!!

[pu12en12g]

Originally Posted by spirit3530

How long was pause

Bout tree fiddy

[nicksmith3]

subbed

[banchas]

Originally Posted by timberwolf

02.02.09

6:30AM
1 apple
1 scoop PW w/ 1 scoop (12.5g scoop) whey

8:30
1 rye toast w/ nutella

9:00
5 tabs Blue Gene
3 tabs Orange Triad
3 caps fishoil
3 caps Vit C

9:30
1/2 scoop Green Mag
5 tabs White Flood

10:00-11:15
workout
2 scoops PW w/ 1 scoop whey

11:45
deep fried oysters
spicy tuna handroll
tuna sashimi (4 pieaces)
deep fried banana tempura with 2 scoops green tea ice cream

1:00pm
3 tabs Orange Triad
3 caps fishoil
3 caps Vit C

4:30
2 scoops Musclemilk
3/4 cup egg whites
1/2 cup oatmeal
1 tbspn low cal syrup

5:30
1 scoop PW w/ 1 scoop whey
1/2 scoop Green Mag
3 tabs White Flood

6:00-7:30
workout
2 scoops PW w/ 1 scoop whey

8:30
1 apple
3 caps fishoil
3 caps Vit C
1 CoQ10

9:30
2 scoops Musclemilk
3/4 cup egg whites
1/2 cup oatmeal
1 tbspn low cal syrup

2690 calories/ 78g fat/ 274g carbs (28g fibre)/ 230g protein

Do you normally have your Whey with Water or Milk ?

[Stefanogym]

Hi Kane,

do you like using PurpleWraath post workout? it's one of my favorite in the last 2 years

[Freakpunk]

Hey Kane,I have just read all your training forums and threads and i am greatly amazed and inspired by your progress.I am an endomorph,with a relatively slow metabolism,around 14% BF and have a problem with gaining lean muscle and easy time putting more of FAT,besides this i have a very thick skin,which is again a problem.It would be very generous on your part if you could please give me some tips on training routine,Cardio sessions,on diet..what kind of supplement should i take to gain as much lean muscle and while keep off fat as low as possible.Any kind of help would be appreciated.

[timberwolf]

Originally Posted by timberwolf

10.14.09

light legs

rowing intervals
4:13(of 7:10)/ 1199 m

dynamic stretching

hack calf press (1 min)
180/10(12 contracted partials)x4
180/12(12 stretched partials)x4

seated calf raise (1 min)
45/30x1
90/20x1
135/10x1
135/10(90/20,45/30 dropset)x1

front squats clean grip (2:30)
(65/5x1, 95/5x1, 115/5x1, 135/5x1, 155/5x1)
185/5x1

leg extension (1 min)
100/10x9
100/14x1

lying leg curl (1 min int)
100/8x7
100/7x1

stretching 15:00

10.22.09

light legs

cycling
8:15/ 3 miles

dynamic stretching

hack calf press (1 min)
180/15(10 partials)x2
180/10(15 partials)x6

seated calf raise (1 min)
45/35x1
90/20x1
135/10x1
135/10(90/20,45/35 dropsets)x1

front squats (3 min)
135/5x2
155/5x2
185/5x2

leg ext. (1 min)
110/9x8

lying leg curl (1 min)
80/10x8

stretching 18:30

[timberwolf]

Originally Posted by timberwolf

10.15.09

vertical pull/ push

cycling
8:17/ 3miles

bands

unever grip pullups (90 sec)
bw/10x8

hammer strenght front pulldowns (90 sec)
left)
70/10x2
70/12x1
right)
70/8x2
70/12x1

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
80's/6x1

delt circuit add-on sets
lateral var.- 20's/10x5
bent over raise- 20's/10x4
alternate front raise- 20's/10x3
upright rows- bar/15x2
press bar- 50x1

single arm barbell shrugs (2 min)
left)
115/8x3
right)
same

Barbell shrugs (30 sec)
115/20x5

dip machine (1 min)
205/10x5
205/8x1

single arm pressdown (1 min)
left)
15/12x3
right)
same

10.23.09

vertical pull/ push

cycling
1 mile/ 2:08

bands

pullup variations (3 min)
(wide grip) bw/12x2
(neutral grip) bw/10x2
(chins) bw/10x2
(wide grip) bw/8(8partials)x2

hammer strenght front pulldowns (90 sec)
left)
80/10x2
80/12x1
right)
80/10x3

steep incline press (2,3,4,5 min rest)
40's/6x1
50's/6x1
60's/6x1
70's/6x1
85's/6x1

delt circuit add-on sets (alternate rest)
laterals 20's/10x4
bent over raise 20's/10x3
front raise 20's/10x2
upright row 65/10x1
(6:18 total)

single arm shrugs (2 min)
left)
115/8x3
right)
same

behind back shrugs (30 sec)
115/20x5

dip machine (30 sec int)
125/10x10
(100/ 4:49)

reverse ez (30 sec int)
45/8x11
45/12x1
(100/ 5:54)

concentration hammer curl (90 sec)
left only)
35/9x3

[timberwolf]

Originally Posted by timberwolf

10.16.09

legs medium

cycling
8:24/ 3miles

hack paused calf press (2 min)
90/15x1
180/10x1
270/8x3

dynamic stretching

cross armed front squats (2:30)
(65/5x1, 95/5x1, 115/5x1, 135/5x1, 155/5x1)
185/3x1
215/2x1

back squats (2,3,4 min)
135/4x1
155/4x1
185/4x1
215/4x1

walking lunges
45's/80 stepsx1
(2:16 total)

Weighed 186.4lbs this morning. Had abit more water than usual this morning though... and almost 500g carbs yesterday.

10.24.09

medium legs

cycling
7:57/ 3 miles

hack calf press paused (2 min)
90/15x1
180/12x1
270/10x2
270/10(10 partials)x1
180/12(12 partials)x1
90/15(15 partials)x1

dynamic stretching

squats (2,3,4,5 min)
135/4x1
155/4x1
185/4x1
225/4x1

front squats (3 min)
135/3x1
155/3x1
185/3x1

walking lunges
45's/85 steps
(2:16)

stretching 16:30

[timberwolf]

Originally Posted by banchas

Do you normally have your Whey with Water or Milk ?

Water. And I haven't actually had whey in awhile... but with my musclemilk, its water and egg whites.

Originally Posted by Stefanogym

Hi Kane,

do you like using PurpleWraath post workout? it's one of my favorite in the last 2 years

Yep. And throughout the day. And during my workout its usually 2 scoops Purple Intrain and 1 scoop Purple Wraath.

[banchas]

Originally Posted by timberwolf

Water. And I haven't actually had whey in awhile... but with my musclemilk, its water and egg whites.



Yep. And throughout the day. And during my workout its usually 2 scoops Purple Intrain and 1 scoop Purple Wraath.

Just curious with all these Supplements, Fish Oil and Vit C, is it over taxing your Kidneys ?

[pu12en12g]

Originally Posted by banchas

Just curious with all these Supplements, Fish Oil and Vit C, is it over taxing your Kidneys ?

I don't think those silly canucks pay taxes !

[timberwolf]

Originally Posted by timberwolf

10.17.09

horizontal push/ pull

cycling
4:44/ 2miles

bands

paused benchpress (3 min rest)
95/3x1
145/3x1
195/3x1
215/3x1
245/3x1
265/3x1
275/3x2

incline bench (3 min)
80's/8x1
90's/8x1

machine flyes (2 min)
100/20x5

single arm dumbell rows (2 min)
left)
60/12x1
70/12x1
85/12x1
right)
same

rear delt cable flyes (90 sec)
17.5's/10x5

chest supported rows (2 min)
75/20x6

dynamic close grip benchpress (2 min)
145/5x5

machine ext. 24's (2 min)
80/(8x3)x3

reverse ez curls (1 min int)
35/12x4
35/14x4

reverse wrist curls (1 min)
25/18x4

First time I've done that much paused. Now wondering if the 'pause' wasn't long enough.

10.26.09

horizontal push/ pull

bands

paused benchpress (3 min rest)
95/3x1
145/3x1
195/3x1
215/3x1
245/3x1
265/3x1
275/3x1
(touch and go) 285/4x1

incline bench (3 min)
95's/8x1
105's/8x1

machine flyes (2 min)
135/12x3
135/15(10 partials)x1

single arm dumbell rows (2 min)
left)
60/12x1
70/12x1
90/12x1
right)
same

rear delt cable flyes (90 sec)
17.5's/11x4

chest supported rows 1 1/2 (1 min)
90/10x6