nwskier presents the workout journal 2009

[wynner64]

Wow! That's all I gotta say! I knew you would hit that 315! And as if that weren't enough, you dominated on Pendlays and BB rows! And you barely weigh 180! Siiiiiiccccckkkkk!

Appreciate the shoutout bud! And now I get to uphold my end of the bargain

[nwskier]

Originally Posted by 2 D

Some epic Clean & Presses there Tim, very good work!

Do you deload after each rep on those? If so out of curiosity how long would you guess? I try to keep it 1-3 seconds.

Thanks Andy - I keep my reps smooth and fluid. Deload is literally like 1 second

Gotta be one of the funnest power lifts, IMO

Originally Posted by wabeer1

haha, I wrote..dead's wtf?? (not even drunk lol)

I am kinda scared of your lifts this week,

yeah, DLs - what are you smokin? lol

check out today's lifts

Originally Posted by MWheatley

Great job on all the PR's today. 315 x1 is damn good especially after hitting a set of 265, 285, and 295. Those rows are even more impressive to me as i dont have the grip strength to pull that weight - do you use straps? Regardless, EXCELLENT strength today bro keep it up

hey thanks man! but those reps were a struggle - not quite as smooth and powerful as your 300 vid. But I'm working toward that

Actually I was way more pumped on the pendlay PR. My grip strength is okay, but I use straps mostly because I want to ensure that I'm using my back/lats for the full movement and not engaging my grip/biceps. The pendlays felt $$$, 225 and 265 were so smooth, 275 was a bear but managed to crank those reps.

Originally Posted by wynner64

Wow! That's all I gotta say! I knew you would hit that 315! And as if that weren't enough, you dominated on Pendlays and BB rows! And you barely weigh 180! Siiiiiiccccckkkkk!

Appreciate the shoutout bud! And now I get to uphold my end of the bargain

haha, cheers buddy. I'll have to weigh myself again this week, but last week I was floating around 183lbs

lemme hit some more PRs before you hit the chicken, err... goose dance. I'll make you a deal- throw out a number on seated or standing MPs for reps. If you beat me there, no goose dance required. But if you don't, then goose dance ensues

bumping new page

Originally Posted by nwskier

SUNDAY, NOV 1st: HEAVY CHEST/HEAVY BACK

Today's theme is.... P L A T E S


BB FLAT BENCH
-185x10wu
-225x6 (102kg)
-265x5 (120.2kg)
-285x3 (129kg)
-295x1 (134kg)
-315x1 (143kg)
-275x3 (125kg)
-235x10 (106.5kg)

Was tentative going in today as shoulder was feeling stiff this morning. The 225 set went up like air and felt like I could have cranked out a Rep PR if I wanted to, heh. Shoulder cooperated and was able to hit PRs. Endurance strength was down, but I didn't care, haha

PENDLAY ROWS
-225x6 (102kg)
-265x5 (120.2kg)
-275x3 (125kg)
-265x4 (120.2kg)
-225x10 (102kg)

Felt wicked strong on these, the 225 sets were just pure power. Awesome, true highlight of the day

BB ROWS
-315x5 (143kg)
-315x5 (143kg)
-225x15 (102kg)

HELL YEAH, 3 PLATES

FLOOR WIPERS
-135x50 (61.2kg)
-135x30
-135x20
-135x20

Superset with
PEC DECK
-255x8 (115.6kg)
-255x8
-255x8
-255x8

I forgot how awesome floor wipers are! These are a keeper, tough on a chest/back today too! I liked how they engaged the serratus, scap/traps and shoulder. Felt really good

PAUSED SEATED CABLE ROWS
-180x10 (81.6kg)
-200x8 (90.7kg)
-200x6
-180x10

WEIGHTED KNEE RAISES
-50x8
-50x6

CLOSE GRIP UH LAT PULLDOWNS
-180x10
-160x10

Nice light pulldowns to finish off

PRONE WEIGHTED YTWL
-2 sets w/ 10lbs per hand - to failure


COMMENTS

For being slightly hungover this morning, this was a fk'n awesome workout

Very HAPPY

On the down side, shoulder has been acting up somewhat so plan is to emphasize more physio work. Will take it day by day on the pressing- eventhough the shoulder was somewhat stiff, felt fine on bench as I really had the lats engaged.

SHOUT OUT!

Promised I'd give a shout out to Wynner for finishing up his Half Marathon today. And not only finish, he kicked ass.
Congrats buddy & kick ass job. Check out the great recap and pics ITT- scroll up from my post here:
http://forum.bodybuilding.com/showth...#post404754211

[MWheatley]

Originally Posted by nwskier

hey thanks man! but those reps were a struggle - not quite as smooth and powerful as your 300 vid. But I'm working toward that

Actually I was way more pumped on the pendlay PR. My grip strength is okay, but I use straps mostly because I want to ensure that I'm using my back/lats for the full movement and not engaging my grip/biceps. The pendlays felt $$$, 225 and 265 were so smooth, 275 was a bear but managed to crank those reps.

Straps take nothing away from those rows man, sorry if i came off like that - grats

[nwskier]

Originally Posted by MWheatley

Straps take nothing away from those rows man, sorry if i came off like that - grats

no problem, your comment didn't come across that way at all. appreciate your support!

[Darkwatcher759]

sets of 5 at 315 on rows, damn

[deltpecx]

Originally Posted by nwskier

BB SHRUGS
-315x10 (143kg)
-365x8 (165.5kg)
-365x8
-315x10
...

Originally Posted by nwskier

BB ROWS
-315x5 (143kg)
-315x5 (143kg)
-225x15 (102kg)

HELL YEAH, 3 PLATES

3 plates.......YES!!!

You're getting up there!

[wabeer1]

Pendlays, Rows and

wtf 143kg on bench... =>over it as I can't seem to keep up at this level and Australia will have to live with me been a loser at bench ...... You are a farkin machine!

Think you should add to your signtaure, member of the 3 plate mofo club haha!!

How's the shoulder holding up.

btw BONG ON! haha

[phal]

315 bench is nuts, grats on that, must have felt awesome after putting that up haha

I know how hard pendlay rows are too, and then doing BB rows after AND hitting 315 again - was the 225 right after the last set or did you rest inbetween, either way that's a killer way to add to the pump.

[nwskier]

Originally Posted by Darkwatcher759

sets of 5 at 315 on rows, damn

thanks! that felt sweet for sure.

Originally Posted by deltpecx

3 plates.......YES!!!

You're getting up there!

trying

Originally Posted by wabeer1

Pendlays, Rows and

wtf 143kg on bench... =>over it as I can't seem to keep up at this level and Australia will have to live with me been a loser at bench ...... You are a farkin machine!

Think you should add to your signtaure, member of the 3 plate mofo club haha!!

How's the shoulder holding up.

btw BONG ON! haha

haha, i'm sure you'll keep progressing just fine

that was by far one of the best workouts i've had in a while. I was actually more stoked on the row PRs believe it or not.

shoulder is sore, i'm sore all over, lol. taking today off to recover

Originally Posted by phal

315 bench is nuts, grats on that, must have felt awesome after putting that up haha

I know how hard pendlay rows are too, and then doing BB rows after AND hitting 315 again - was the 225 right after the last set or did you rest inbetween, either way that's a killer way to add to the pump.

thanks man! it's addicting breaking plateaus and getting stronger. definitely felt great, the 235 reps at the end of bench felt even better. love it when the bb flys up like air. as for the Rows, I love doing drop down sets- great burn. On this one, I didn't do a true drop down- took a minute break and then repped out the 225. Next time I'll do it as a drop set

[07hudson]

Little late on joining the captain of the American team's log but in!!!! Damn man I've been missing a lot!! Pressing and pulling is off the charts.

btw what is the destruction of oz? lol

[nwskier]

Originally Posted by 07hudson

Little late on joining the captain of the American team's log but in!!!! Damn man I've been missing a lot!! Pressing and pulling is off the charts.

btw what is the destruction of oz? lol

good to have you! the captain's gotta represent, eh? thanks

oz = australia

actually, Piero was the one that started this little fun war - he fired the first shot
but now it seems he may be outgunned

[BluntD]

Wait, was that the first time ever hitting 315 on bench? I feel like we need more of a celebration for that if it's true!

[Jorday]

Absolutely outstanding work bro! We all knew 315 was coming.

Really motivating stuff man. I need to step it up a notch.

[nwskier]

Originally Posted by BluntD

Wait, was that the first time ever hitting 315 on bench? I feel like we need more of a celebration for that if it's true!

My goal for the year is 315x3 - when I can do that, then I'll celebrate
thanks buddy

Originally Posted by Jorday

Absolutely outstanding work bro! We all knew 315 was coming.

Really motivating stuff man. I need to step it up a notch.

Jorday, really appreciate all your support - and yeah, can't wait to see the damage you can do when you are back to pressing full strength again. Actually, i'm kinda worried. Which is why i need to keep stepping up my game now!

[Jorday]

Originally Posted by nwskier

Jorday, really appreciate all your support - and yeah, can't wait to see the damage you can do when you are back to pressing full strength again. Actually, i'm kinda worried. Which is why i need to keep stepping up my game now!

haha, who knows if that'll ever happen.

I was reading through your post about when you said 225 felt like air. I remember when 225 used to feel like that to me when my max was over 300. Now, it's like 225 feels heavy to me even when my shoulder isn't bothering me...like I'm just not strong anymore. It sucks. I am lazy sometimes with some of the upper body stuff too. Like on BB rows I'll just throw 225 on there and do a few sets when I can really handle a lot more than that...can't be doing that. Like I said, gotta step it up.

315 x 1 on bench press is one of my lifetime goals...to think that I got within 5 lbs of it (I did 310 x 1) but now it seems unreachable. I also want to squat 405 x 3, which that one might not actually be THAT far off hopefully.

[nwskier]

Originally Posted by Jorday

haha, who knows if that'll ever happen.

I was reading through your post about when you said 225 felt like air. I remember when 225 used to feel like that to me when my max was over 300. Now, it's like 225 feels heavy to me even when my shoulder isn't bothering me...like I'm just not strong anymore. It sucks. I am lazy sometimes with some of the upper body stuff too. Like on BB rows I'll just throw 225 on there and do a few sets when I can really handle a lot more than that...can't be doing that. Like I said, gotta step it up.

315 x 1 on bench press is one of my lifetime goals...to think that I got within 5 lbs of it (I did 310 x 1) but now it seems unreachable. I also want to squat 405 x 3, which that one might not actually be THAT far off hopefully.

I doubt that. Because regardless of what's happening w/ your shoulder now, I know that you'll be pressing over 300 again. Maybe not right now, but keep doing what needs to be done to take care of it and apply a positive outlook.

In the mean, sack up on those BB rows and let's see what you got!

[SeanCC]

I would do things my mother is not proud of for you're bench

[Jorday]

Originally Posted by nwskier

I doubt that. Because regardless of what's happening w/ your shoulder now, I know that you'll be pressing over 300 again. Maybe not right now, but keep doing what needs to be done to take care of it and apply a positive outlook.

In the mean, sack up on those BB rows and let's see what you got!

yeah, something isn't right with my shoulder...

example...105 lbs on BB military press is about I can manage safely right now, but I can do sets of 10 with that same weight ALL DAY on lying triceps ext. Something isn't right about that you know?

[nwskier]

TUESDAY NOV 3: ARMS

-squat rack had a line tonight so have to move lower body to another day this week. bumped up some bicep and tricep work as a replacement

SINGLE ARM CABLE CURLS
-22.5kg x 10
-32.5kg x 10
-37.5kg x 8
-42.5kg x 6 *too rough on my shoulder, drop back to 37.5kg
-37.5kg x 8

INCLINE DB CURLS (head planted firm against incline bench)
-40x8
-40x8

have to go lighter on these otherwise it tends to irritate the shoulder

PREACHER CURLS (EZ BAR) / DB
-105x8 *switch to DB, can irrirate shoulder
-45x8 (DB)
-45x8 (DB)

SKULL CRUSHERS
-115x10
-115x10
-125x7
-135x5

LYING TRICEP EXTENSIONS
-115x10
-115x10
-125x8
-135x4 drop to 115x10

EZ BAR STANDING CURLS
-115x8
-105x8
-95x8

V-BAR PUSHDOWNS
-85kg x 8
-95kg x 8
-100kg x 5
-95kg x 8
-85kg x 10
-85kg x 10

AB WORK
-Weighted Roman Chair knee raises (50lbs x 8 for 3 sets)
-Hanging Leg Raises to failure (3 sets)
-Decline Weighted Crunches (45lbs for 3 sets to failure)

WEIGHTED DIPS
-45x20

COMMENTS:

Gotta run, I'll update comments later

[wabeer1]

Crazy asssss dips!

A respectable workout and good move going easy on the shoulder..don't want to give it too much stick on the back of y'days monster workout mate.

I am missin working out arms in one sesh..got alot of growth during those days.

Skulls..a long distant memory Please do a couple of reps of honour for me!

[nads786]

315x1?

at a bw of 180

that is pretty sick man

[wynner64]

Holy skully! Bet your tri's are feeling those 135 pounders Nice endurance on the arms too, finishing the workout with all of those weighted dips.

BTW, this Thursday is my shoulders day. Let's see who has the better session to save me from goosedom Probably going to be you, but you never know...a fat woman with an ego could come out of nowhere and start stripping in front of you, making you vomit during heavy press sets!

[nwskier]

Originally Posted by wabeer1

Crazy asssss dips!

A respectable workout and good move going easy on the shoulder..don't want to give it too much stick on the back of y'days monster workout mate.

I am missin working out arms in one sesh..got alot of growth during those days.

Skulls..a long distant memory Please do a couple of reps of honour for me!

My elbows were a little sore today so couldn't push the skulls as much as I would have liked. Good workout overall, not quite the power that was Sunday, but I'll get another one of those soon!

Originally Posted by nads786

315x1?

at a bw of 180

that is pretty sick man

thanks. the trick now will be hitting it a second time! if shoulder cooperates, may throw in another single next week

Originally Posted by wynner64

Holy skully! Bet your tri's are feeling those 135 pounders Nice endurance on the arms too, finishing the workout with all of those weighted dips.

BTW, this Thursday is my shoulders day. Let's see who has the better session to save me from goosedom Probably going to be you, but you never know...a fat woman with an ego could come out of nowhere and start stripping in front of you, making you vomit during heavy press sets!

Alright, you're on! I might not be hitting MPs til Friday, but I'll see what I can do to move my delts day to Thursday. and lmao I hope I don't see a fat woman stripping in front of me while doing MPs heh

Thanks on the arm stuff. Was conservative today minding the shoulder (can't do CGBP or EZ Preachers). Dips are like walking the line... something I need to take care with when doing them. The 20 felt fine, but didn't push to failure

[07hudson]

Originally Posted by nwskier

good to have you! the captain's gotta represent, eh? thanks

oz = australia

actually, Piero was the one that started this little fun war - he fired the first shot
but now it seems he may be outgunned

Haha captain does have to represent. Wynner enlightened me in a text 2nite that oz was Australia. Seems Piero bit off a little more than he might be able to chew eh? Lol

Huge day, those dips are sick!! So you n Wynner are having a little competition w/ shoulder presses eh? I only think I'd be able to compete in deads and maybe squats in the future haha! Haven't pressed in a while, looking forward to tomorrow's workout.

[nwskier]

Originally Posted by 07hudson

Haha captain does have to represent. Wynner enlightened me in a text 2nite that oz was Australia. Seems Piero bit off a little more than he might be able to chew eh? Lol

Huge day, those dips are sick!! So you n Wynner are having a little competition w/ shoulder presses eh? I only think I'd be able to compete in deads and maybe squats in the future haha! Haven't pressed in a while, looking forward to tomorrow's workout.

lmao

thanks man- I would have liked to have done heavier dips to failure but didn't want to risk pissing off my shoulder. speaking of shoulders, yeah I'm giving Wynner amnesty on his little goose dance bet he lost if he can rep more than me on military this week. it'll be close, I haven't been the strongest on those lately!

you'd kill me on deads... I actually don't do them much anymore- focus more specifically on rows as it directly affects my shoulder in a more positive way. Eventually i'll bring them back but for now are not a focus.

[07hudson]

Wynner lost a goose dance bet and hasn't owned up lmao? Aware me, post number? Haha. What you should do to make it fair is both agree not to post the shoulder exercise until the same time so you don't know what you have to beat (advantage)

I wanna see this dance tho lol

[wabeer1]

Originally Posted by 07hudson

I wanna see this dance tho lol

x 2

Also, bitten off more than I can chew....hmmm will see bout dat!

Australia... a land of no pu$$y lifts or small spiders....

Mad Max will return to cause some destruction.

[nwskier]

Originally Posted by 07hudson

Wynner lost a goose dance bet and hasn't owned up lmao? Aware me, post number? Haha. What you should do to make it fair is both agree not to post the shoulder exercise until the same time so you don't know what you have to beat (advantage)

I wanna see this dance tho lol

Good idea. Though I will probably do shoulders on Friday so I'll just not look at his journal until i'm finished with my workout.

Originally Posted by wabeer1

x 2

Also, bitten off more than I can chew....hmmm will see bout dat!

Australia... a land of no pu$$y lifts or small spiders....

Mad Max will return to cause some destruction.

yeah screw those spiders! no doubt mad max will return... too bad Flanka isn't posting right now, he would be a valuable asset to team Australia. it is like mad max to take on the world by himself though, heh

[nwskier]

WEDNESDAY NOV 4th: LOWER


FRONT SQUATS
-135wu
-205wu
-225x7
-245x5
-245x5
-245x5

Kept working sets lower weight today as anything heavier was putting too much pressure on my right shoulder

BACK SQUATS
-245x8
-275x8
-305x8
-325x5
-335x5 --> drop 225x10

Back squats felt great today- no issues w/ the shoulder on the bb here. That last set was a burner

PISTOL SQUATS (one-legged)
-3 sets of 5 per leg, with 10 lbs in each hand on a box

Just getting used to these, these were tough - definitely liked them

MTS HAMMER STRENGTH SINGLE LEG CURL
-120x8
-120x8
-120x8

BB LUNGES
-135x8
-185x8
-205x8
-215x5 ---> 135x10

AB WORK
DECLINE WEIGHTED CRUNCHES
-45x25
superset to
DECLINE WEIGHTED SERRATUS CRUNCHES
-45x15
superset to
DECLINE PLATE PULLOVERS
-45x15

**repeat twice


COMMENTS
-Missed out on box jumps and some plyo work today due to timing w/ class going on in the aerobics area

-Beautiful day; going to gear up for a short hike later today. Should feel especially painful after the leg session

-Other than fronts being a bit rough on the shoulder, everything else went great

[07hudson]

Bricks were shat when I saw your fronts and lunges

Have fun w/ the hike!!