Timberwolf 2009

[ert]

Originally Posted by timberwolf

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

hey kane as ' s goes to you? how would you plan your musclesplit if you only have three or four days per week for weighttraining?

[timberwolf]

Originally Posted by ert

hey kane as ' s goes to you? how would you plan your musclesplit if you only have three or four days per week for weighttraining?

If it was 3 days, it would be whole body workouts similar to Bill Starr's 5x5 program.
If not Bill Starr's I would probably still do a variation of squats, bench and rows/ rack pulls each of the days but specializing on one of the three on each day. So while you would squat everyday, perhaps monday you would add lunges as well as another leg exercise or two. On wednesday, in addition to the squats and bench etc. you would also do some incline dumbell work and more for the shoulder girdle as well.
For a four day split, it would be an upper/ lower split, hitting each with either volume or heavy days. With this you don't necessarily need to hit everything either with volume or heavy protocols. For example on a monday you could go heavy on back and delts and do volume for chest and arms and then switch it up.
Something along the lines of:
bent over rows: 6x4
weighted pullups: 6x3
push press: 6x4
dumbell benchpress: 10x3
incline flyes: 12x2
barbell curls: 12x3
dip machine: 12x3

and then on the other upper body day:
Barbell benchpress: 5x5
Dumbell incline benchpress: 6x3
single arm dumbell row: 10x3
lat pulldown: 12x2
laterals: 12x3
bent over raises: 12x2
hammer curls: 8x3
close grip bench: 8x3

[Ascent81]

Originally Posted by timberwolf

10.26.09
(touch and go) 285/4x1

What happened here?

[ert]

Originally Posted by timberwolf

If it was 3 days, it would be whole body workouts similar to Bill Starr's 5x5 program.
If not Bill Starr's I would probably still do a variation of squats, bench and rows/ rack pulls each of the days but specializing on one of the three on each day. So while you would squat everyday, perhaps monday you would add lunges as well as another leg exercise or two. On wednesday, in addition to the squats and bench etc. you would also do some incline dumbell work and more for the shoulder girdle as well.
For a four day split, it would be an upper/ lower split, hitting each with either volume or heavy days. With this you don't necessarily need to hit everything either with volume or heavy protocols. For example on a monday you could go heavy on back and delts and do volume for chest and arms and then switch it up.

thanks you. I will try and me out announce as in such a way I come so in front

[timberwolf]

Originally Posted by Ascent81

What happened here?

LOL! Ascent was videotaping it. felt pretty strong but failed on the 5th rep and Ascent had to dump the camera. Good times. LMAO!!

[goddaloveme]

Originally Posted by timberwolf

LOL! Ascent was videotaping it. felt pretty strong but failed on the 5th rep and Ascent had to dump the camera. Good times. LMAO!!

Nice! LOL I wanna see the video

[banchas]

Originally Posted by pu12en12g

I don't think those silly canucks pay taxes !

No offense pu12en12g, but the Question was not for you, Timberwolf , could you please give your opinion, you must have done some research over this..Thanks

[banchas]

[QUOTE=timberwolf;402192581]If it was 3 days, it would be whole body workouts similar to Bill Starr's 5x5 program.
Something along the lines of:
bent over rows: 6x4
weighted pullups: 6x3
push press: 6x4


What is a Push Press ?

]

[ashylarryku]

hey man, been following your log for a while now and i love it! your lifting style is intense to say the least

i had a question if you don't mind. i also like the intense lifting with short rest periods. if you are trying to add some size to your frame, do you change your training at all? it seems like the fast intense sessions are tailored towards keeping you lean. i'm trying to gain some size right now, any advice?

thanks bro, i really appreciate it

[laborm]

So whats a decent way to keep gaining strength, but not necessarily gaining weight? lol. I am currently 166 and i know a guy who's 140 and he benches more than me! not cool dude.

[StevenNevets]

Originally Posted by laborm

So whats a decent way to keep gaining strength, but not necessarily gaining weight? lol. I am currently 166 and i know a guy who's 140 and he benches more than me! not cool dude.

adjust calories so you don't gain weight? obvious answer

[timberwolf]

Originally Posted by banchas

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

Taxing...possibly. Over taxing...no.
Here's a good read for you...

http://www.mindandmuscle.net/forum/i...howtopic=39423

Is it possible that taking too many supps can cause kidney stress and perhaps slight overload - then dysfunction?

I have had some elevated creatinine levels recently that are the subject for concern per my Doc sad.gif

I take a crap-load of supps to compensate for my low carb eating.

TONS of anti-oxidants (making sure I get an adequate supply+ to cover the gamut on the different types)
Fish oil
Sesamax
Calcium-Mag
Powerfull (GH-release at night)
Multi-vitamin/mineral
Milk thistle
Amino Acids/BCAA+EAA
Potassium
Apple Cider Vinegar
B-complex
Prostate-protection supp
CissusRx
Probiotics
Stims pre-w/o only
(NO CREATINE - I did for 5 years straight though up to about a year ago)

Im ~40 and sitting at about 10% b.fat. I just feel like I need all of these supplements. Are they causing me problems?

I was freaked and could not stand the thought of waiting 3 weeks to see Nephro so I contacted one of those Doc-advice online services.

Cost me $25. Worth it in lieu of my fear.

She said I have little to worry about.
The brief report:
A-G ratio, Bun and Bun-to-Creatinine values look great as do the individual albumin and globulin and protein numbers.

I am posting up for a second reason - so you all can learn from my error in testing:

She happens to be an exercising/fitness Doc - she understood my personal scenario very well.

She told me that ALL BCAA's should be stopped ONE FULL WEEK in advance of the study ( I only did for 24 hours per the general recommendation of no protein sources of any kind). She said somethinbg about creatine kinase and amino shortage and skewed numbers, etc (had no clue what she was talking about at that point)

Good news for now, but I need to re-test with a diff approach next time. She also relayed that the numbers were out of range but nothing to be worried about.

[banchas]

[QUOTE=timberwolf;403618641]Taxing...possibly. Over taxing...no.
Here's a good read for you...


Thanks bro,

I am just on

Multi Vit
Vit C
Vit B
Glutamine
Glucosamine
Whey
Q10
Creatine (off and on)

So i guess it should be ok. Is there anything from the above list do you think I should add or remove..Thanks for all the help

[Leanripped]

Hey Kane, I know in a previous post you said you were bulking. What's your weight up to now? Any pics?

How do you keep the bf low while bulking?

[boatnerjg]

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

and how is the raspberry white food? Back when I started taking pre workout supps all I took was white flood for the longest time and i loved it. have been using jack3d and vasocharge for a long while now (both great as well) and thinking of going back to white flood after they out. Is raspberry a good flavor?

[timberwolf]

Originally Posted by timberwolf

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.

10.27.09

heavy legs

cycling
2:06/ 1 mile

dynamic stretching

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

squats (2,3,4,5,6 min rest)
135/3x1
155/3x1
185/3x1
205/3x1
225/3x1
275/1x1 (failed 2nd rep)
255/3x1

walking lunges (3 min)
120's/12x2

ATG front squats (3 min)
155/5x3

stretching 14:00

Had to use straps for walking lunges. Bad workout

[timberwolf]

Originally Posted by timberwolf

10.19.09

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

10.28.09

vertical pull/ push

bands

uneven grip pullups (2 min)
bw/12x6
bw/10x4

hammer strenght front pulldowns (90 sec)
left)
100/6x2
100/10x1
right)
same

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

delt circuit add-on sets
laterals- 25's/8x4
upright rows- 65/6x3
front raise- 25's/8x2
strict press- 65/20x1

trap circuit (90 sec)
behind back shrugs- 135/12x3
overhead dumbell shrugs- 25's/12x3
(front) shrugs- 135/12x3

cycling
8:16/ 3miles

[timberwolf]

Originally Posted by timberwolf

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

10.29.09

light legs

cycling
2:06/ 1 mile

dynamic stretching

seated calf raise (90 sec)
45/40x1
90/22x1
135/12x1
135/12(90/22, 45/40 dropset)x1

hack calf press (1 min)
180/10(10 partials)x8

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

leg ext. (1 min)
110/10x8

lying leg curl (1 min)
80/12x6

[timberwolf]

10.30.09

horizontal push/ pull

rowing intervals
3:33 (of 4:33)/ 999 m

bands

paused benchpress (2,3,4,5 min rest)
95/5x1
145/5x1
195/5x1
225/5x1
255/5x1

incline bench (3 min)
80's/12x1
80's/15x1

machine flyes 1 1/2 (90 sec)
135/8x3
120/8x3

single arm dumbell rows (2:30)
left)
60/6x1
75/6x1
90/6x1
120/7x1
right)
same

rear delt machine flyes 1 and 1/2 (90 sec)
120/8x4

chest supported rows (1 min)
150/8x3
135/8x3
120/10x3

rear delt cable flyes (90 sec)
22.5's/8x3

[timberwolf]

Originally Posted by timberwolf

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

10.31.09

medium legs

cycling
8:17/ 3 miles

dynamic stretching

hack calf press paused (2 min)
90/15x1
180/12x1
270/12x2
270/10(10 partials)x1
180/12(12 partials)x1
90/20(20 partials)x1

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

front squats (3 min)
135/3x1
155/3x1
195/3x1

walking lunges
45's/100 steps
(2:02)

[timberwolf]

11.01.09

abs/ cardio

cycling
2:01/ 1mile

roman chair leg raise (2 min)
8x3

dip bar leg raise (2 min)
8x3

hanging wipers (2 min)
8(per side)x3

seated leg raise (1 min int)
20x6

[Ascent81]

[crunchyblack]

Just wondering kane, what is the idea behind the conditioning?

[Ascent81]

Originally Posted by timberwolf

bands

[samsumon]

Originally Posted by Ascent81

You ignored me =-(,sad panda now.

[goddaloveme]

Originally Posted by Ascent81

Looks like he got the blood flowing

[samsumon]

Kane you live in Canada right? Anychance by Halifax? I'm flying in for a weekend to see this chick and would love to get away for one day and stalk you in the gym.

[Bob45]

I see you are still at all out! A ripped 184 now. When we first talked you were in the 160's. It's good to see you still at it.

[laborm]

Kane in one of your videos i see you using ems training. Do you use it for more than your legs? I'd think abdominals would be a good spot?

[timberwolf]

11.02.09

vertical push/ pull

cycling
8:23/ 3miles

bands

wide grip pullups (2,3,4,5 min)
bw/6x1
25/6x1
45/6x2
45/10(bw/6 drop)x1

hammer s. front pulldown (2 min)
left)
110/6x3
120/6x1
right)
same

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

delt circuit add-on sets
laterals- 25's/8x5
bent over raises- 25's/8x4
upright ros- 65/8x3
press behind neck- 65/12x2
alt. front raise- 25's/8x1
(6:56 total)

single arm barbell shrugs (2 min int)
left)
125/6x3
right)
same

high pulls (2 min)
125/6x3