Nockowt1 New Journal

[Myhia]

Your workouts and meals look really good. I can learn a thing or two from you. Keep it up!

[Myhia]

Awesome w/o schedule. I have to say your meals look good & clean too. Keep it up!

Originally Posted by nockowt1

10/22
Back

Hammer Strength Iso Lateral High Row
-115x3x8 (weight per side)
Hammer Strength Iso Lateral DY Row
-90x3x8 (weight per side)
Hammer Strength Iso Lateral Low Row
-90x3x8 (weight per side)
Hammer Strength Iso Lateral Row
-115x3x8 (weight per side)
Rack Pulls (3rd hole)
-135x10
-225x5
-315x5
-405x3x3

Forearms/Grip

Machine Reverse Wrist Curls
-40x2x10
Machine Wrist Curls
-125x2x10
Two Hand Plate Pinch
-2 35sx3x10 secs
Grippers (all reps TNS)
-HG100x1,1 (both hands)
-HG150x1,1 (both hands)
-Tx1,1 (both hands)
-HG200x1,1 (both hands)
-#1x1,1 (both hands)
-#1.5x1,1 (both hands)
-#1.5x1,1 (left hand) #2x1,1 (right hand)
Rolling Thunder
-45x10
-90x5
-100x3
-125x1

Today's workout was quite difficult for some reason. I wanted to increase the weight on my exercises, but I could barely do the same weight I did last workout. My grip training went well. The grippers are starting to feel right again and I plan to CCS a #2.5 in a couple of weeks. If succesful I'll to TNS the #2.5.

[IronIc]

Howdy Kevin! **Waves**

[nockowt1]

Originally Posted by IronIc

Howdy Kevin! **Waves**

Good afternoon Penney. I just finished reading your journal and now I'm ready to do some things in the gym.

[nockowt1]

10/24

Legs

Leg Press
-45x12 (weight per side)
-90x8 (weight per side)
-135x8 (weight per side)
-180x8 (weight per side)
-225x8 (weight per side)
-270x8 (weight per side)
-315x2x8 (weight per side)
Leg Extensions
-105x3x10
Seated Leg Curls
-55x3x10

Forearms/Grip

Reverse Machine Wrist Curls
-45x2x10
Machine Wrist Curls
-135x2x10
Two Hand Plate Pinch
-2 35s x 3 x 10 secs
Grippers (all reps no set)
-HG100x1,1 (both hands)
-HG150x1,1 (both hands)
-Tx1,1 (both hands)
-HG200x1,1 (both hands)
-#1x1,1 (both hands)
-#1.5x1,1 (both hand)
-#2x1,1 (right hand)
Rolling Thunder
-45x10
-90x5
-125x1

My lower back was a little sore today so I skipped the machine leg press. I attempted to do some curls, but they caused me pain in my shoulder and forearms (this is why I hate working biceps). The rest of the workout went fine.

[Samraiwise]

Hi Kevin, having fun today?

Thank you for always dropping by and offering me encouragements!!
Your understanding is my treasure!!

"Let your trouble tarry till its own day comes."
This is exactly what I feel and should do right now!
I'm looking forward to see you achieve as many of your strongman goals as you wish!!

[nockowt1]

Originally Posted by Samraiwise

Hi Kevin, having fun today?

Thank you for always dropping by and offering me encouragements!!
Your understanding is my treasure!!

"Let your trouble tarry till its own day comes."
This is exactly what I feel and should do right now!
I'm looking forward to see you achieve as many of your strongman goals as you wish!!

I would like to thank you as well Kaz. I never need a workout partner because I have all the encouragement I need here.

[nockowt1]

10/26

Chest/Tris/Shoulders

Hammer Strength Incline
-45x10 (weight per side)
-90x3x8 (weight per side)
Dips
-bwx3x10
Machine Dips
-100x12
-150x3x10
Tricep Pushdowns
-75x12
-125x3x10
Reverse Tricep Pushdowns
-50x12
-75x3x10
Pec Deck Flye
-75x12
-150x12
-210x3x8
Smith Machine Behind the Back Shrugs
-135x25
-225x25
-315x15
Hammer Strength Shoulder Press
-25x12 (weight per side)
-45x2x10

Forearms/Grip

Machine Reverse Wrist Curls
-45x2x10
Machine Wrist Curls
-140x2x10
Two Hand Plate Pinch
-2 35sx3x10 secs
Grippers (all closes no set)
-HG100x1,1
-HG150x1,1
-Tx1,1
-HG200x1,1
-#1x1,1
-#1.5x1,1
-HG250x1,1 (right hand only)
-#2x1,1 (right hand only)

My energy was a little low today. My shoulder also reminded me that it's only going to be going for one chest pressing exercise. The dips were done slow and they still felt kinda easy. I may add weight next week. No pain from the shoulder press (suprisingly) so I'll continue to do these. My hands were a little sore after doing the grippers so I didn't do any rolling thunder training.

[Samraiwise]

Gee, how long did it take to do all those sets?

How's your weekend going Kevin? *chucle*

And about D, is she still alive? Any words?

[nockowt1]

Originally Posted by Samraiwise

Gee, how long did it take to do all those sets?

How's your weekend going Kevin? *chucle*

And about D, is she still alive? Any words?

Including cardio my workouts normally take about 1.5-2 hours. I used to try keeping my keeping my workouts to a certain time limit, but I found myself rushing through the workout.

My weekend is going ok. I'll probably be going fishing later this afternoon.

I got a pm from her yesterday.

[deeyala]

Whoa, Kevin!
Your workouts makes mine look like a tickling exercise
Keep it up bro.



*Dee walks out of thread all embarrassed

My shoulder always hurts when I wake up (I must be laying the wrong way). The pain goes away after a while. It probably won't start hurting again until after I finish my first chest exercise today. Maybe I'll be suprised today and not have any shoulder pain.

You might want to try a thicker pillow, or sleep on a double - or even triple- pillow. Support both your neck AND top of your shoulder on the pillow while sleeping (you have to sleep way up on your bead, just after the board).
This way you will get to sleep with less strain on your shoulder, since the pillow will be high enough to accommodate your neck without having to bend your shoulder joint towards your chest (all the bending will be done from your waist).
Try it for a day and tell me how it went.

[nockowt1]

Originally Posted by deeyala

Whoa, Kevin!
Your workouts makes mine look like a tickling exercise
Keep it up bro.



*Dee walks out of thread all embarrassed


You might want to try a thicker pillow, or sleep on a double - or even triple- pillow. Support both your neck AND top of your shoulder on the pillow while sleeping (you have to sleep way up on your bead, just after the board).
This way you will get to sleep with less strain on your shoulder, since the pillow will be high enough to accommodate your neck without having to bend your shoulder joint towards your chest (all the bending will be done from your waist).
Try it for a day and tell me how it went.

Good Morning. Thanks for visiting. Thanks for the advice regarding the pillows. What's funny is that I'm already sleeping on two thick pillows and it doesn't seem to be helping. My biggest problem with my shoulder comes when I raise my arm above my head. I've noticed that I'm doing this a lot when I sleep. The reason that's not a good thing is because I have serious impingement issues with my shoulder. I'm about ready to have my arm cut off so I can get a new one.

[IronIc]

Good afternoon Kevin! Workouts look great - 120 on the pushdowns ... okay I've gotta step it up again

I hate to hear about your shoulder pain ... it is excruciating and does make you feel like cutting it off Is that pain from injury?

Respect for hitting the gym despite the pain. Getting stronger always helps, I believe. Can you close the #2 with your left hand?

Have a good day Kevin!

[nockowt1]

Originally Posted by IronIc

Good afternoon Kevin! Workouts look great - 120 on the pushdowns ... okay I've gotta step it up again

I hate to hear about your shoulder pain ... it is excruciating and does make you feel like cutting it off Is that pain from injury?

Respect for hitting the gym despite the pain. Getting stronger always helps, I believe. Can you close the #2 with your left hand?

Have a good day Kevin!

I'm hoping to do 135 on pushdowns the next time I work my tris. It all depends on how heavy I decide to go on my weighted dips. I hope you also increase the weight of your pushdowns so I can stay on my toes.

My shoulder pain is more from how I am built than an injury. I have a link to a picture and explanation of what is wrong with my shoulder on the first page.
I go to the gym in spite of the pain because it's going to hurt whether I work out or not. I might as well make some gains while I'm in pain.

I am unable to close the #2 with my left hand right now because it is so much weaker than my right. I can close the #1.5 with no problem though. I'm hoping to close the #2 with my left hand by Jan '08.

[vanillabn]

Hey Kevin,

Workouts are looking awesome in here... your last one must've taken a long time! A lot of volume.

Sorry to hear your shoulder is still giving you issues That must be so frustrating. I always tend to sleep with my arm above my head too... hopefully you can find a different, but comfortable way that doesn't end up causing your shoulder any problems. lol... don't cut your arm off!!

Keep it up

[nockowt1]

10/29
Back

Hammer Strength Iso Lateral High Row
-90x3x8 (weight per side)
Hammer Strength Iso Lateral DY Row
-75x3x8 (weight per side)
Hammer Strength Iso Lateral Low Row
-75x3x8 (weight per side)
Hammer Strength Iso Lateral Row
-90x3x8 (weight per side)
Dumbell Rows
-75x3x8
T-Bar Rows
-135x2x8
Rack Pulls (2nd hole)
-135x10
-225x5
-315x5
-365x3
Smith Machine Behind the Back Shrugs
-135x25
-225x25
-315x2x20
Machine Shrugs
-90x2x15 (weight per side)
-135x2x10 (weight per side)

Forearms/Grip

Dumbell Farmers Walks
-80x2 (down and back entire length of gym)
-100x2 (down and back entire length of gym)
Machine Reverse Wrist Curls
-50x2x10
Machine Wrist Curls
-150x2x10
Rolling Thunder
-90x5
-160x0

Even though I lowered the weight on most exercises today's workout was great. My form was good throughout and I could really feel the muscles working. After doing the rack pulls I decided that I'm going to do regular deadlifts from now because rack pulls just don't feel right. I decided to do some farmers walks today because I haven't done them in about six months. They were more difficult than I remember them being. I may start doing these every workout because they are a great exercise for the grip and traps. Speaking of grip I saw something that humbled me. I saw a 65 year old man doing reps with the stack (205lbs) on an Atlantis grip machine. There were two younger guys with him and neither could budge what he was doing. I tried 165lbs and couldn't move it. I'd be interested to see what COC gripper he can close. I'll probably bring mine to the gym with me next time I work out. I tried for a rolling thunder pr of 160 and got about an inch of air. I will be doing 150lbs by Dec.

[Samraiwise]

Hi Kevin, glad to hear you did a splendid workout!

I am curious because myself also beginning to understand the importance of grip strength, so I want to ask you this.
How could you reconcile your grip training and your heavy dead lift(or any other exercises which also tax your grip strength), without one affecting another so much.

• Are you gonna do both with maximum efforts? or demote grip exercises to lesser status, like auxiliary exercises?
• If your answer is the former then, do you do it by splitting them into different days?

(sorry for my clumsy English)

Good luck, in your dead lift!!

[sdb212]

nice intense workout!!

[nockowt1]

Originally Posted by Samraiwise

Hi Kevin, glad to hear you did a splendid workout!

I am curious because myself also beginning to understand the importance of grip strength, so I want to ask you this.
How could you reconcile your grip training and your heavy dead lift(or any other exercises which also tax your grip strength), without one affecting another so much.

• Are you gonna do both with maximum efforts? or demote grip exercises to lesser status, like auxiliary exercises?
• If your answer is the former then, do you do it by splitting them into different days?

(sorry for my clumsy English)

Good luck, in your dead lift!!

I train my deadlift and grip with maximum effort. I've been doing deadlifts without straps for a while now so grip is never an issue with them. If anything doing heavy deadlifts helps to warm my grip up for later in the workout. The only thing I've found that inhibits my grip training is training biceps.

[vanillabn]

Originally Posted by nockowt1

I decided to do some farmers walks today because I haven't done them in about six months. They were more difficult than I remember them being. I may start doing these every workout because they are a great exercise for the grip and traps.

It's funny how you come back to an exercise you haven't done in a while and it challenges you all over again! You know what's sad? I have to keep looking up a lot of the things you're doing b/c I don't even know what they are! On the other hand, I'm learning a lot!! You're doing great.

Originally Posted by nockowt1

Speaking of grip I saw something that humbled me. I saw a 65 year old man doing reps with the stack (205lbs) on an Atlantis grip machine. There were two younger guys with him and neither could budge what he was doing. I tried 165lbs and couldn't move it.

That is a really cool story - it definitely makes you see how much potential there is with a lot of hard work and dedication.

Keep up the great work in here, Kevin!!

Oh, and thanks SO much for the advice re: the pullups. I'm definitely using that.

[nockowt1]

Originally Posted by vanillabn

It's funny how you come back to an exercise you haven't done in a while and it challenges you all over again! You know what's sad? I have to keep looking up a lot of the things you're doing b/c I don't even know what they are! On the other hand, I'm learning a lot!! You're doing great.


That is a really cool story - it definitely makes you see how much potential there is with a lot of hard work and dedication.

Keep up the great work in here, Kevin!!

Oh, and thanks SO much for the advice re: the pullups. I'm definitely using that.

Thank you so much for all the encouragement Karina. I can say without a doubt that I wouldn't be doing as well without all the great people I've met here on bb.com. I look forward to seeing your pullup numbers skyrocket. Good luck.

[IronIc]

Originally Posted by nockowt1

I'm hoping to do 135 on pushdowns the next time I work my tris. It all depends on how heavy I decide to go on my weighted dips. I hope you also increase the weight of your pushdowns so I can stay on my toes.

That means I'll have to push for 140

Originally Posted by nockowt1

My shoulder pain is more from how I am built than an injury. I have a link to a picture and explanation of what is wrong with my shoulder on the first page.
I go to the gym in spite of the pain because it's going to hurt whether I work out or not. I might as well make some gains while I'm in pain.

I'll look at the link, Kevin. I know that the way I sleep (with my arm above my head) can make my shoulders ache sometimes.

Going to the gym makes everything stronger, too, which hopefully will eventually help alleviate the pain.

Originally Posted by nockowt1

I am unable to close the #2 with my left hand right now because it is so much weaker than my right. I can close the #1.5 with no problem though. I'm hoping to close the #2 with my left hand by Jan '08.

Good luck with it!

Originally Posted by nockowt1

10/29
Back

Hammer Strength Iso Lateral High Row
-90x3x8 (weight per side)
Hammer Strength Iso Lateral DY Row
-75x3x8 (weight per side)
Hammer Strength Iso Lateral Low Row
-75x3x8 (weight per side)
Hammer Strength Iso Lateral Row
-90x3x8 (weight per side)
Dumbell Rows
-75x3x8
T-Bar Rows
-135x2x8
Rack Pulls (2nd hole)
-135x10
-225x5
-315x5
-365x3
Smith Machine Behind the Back Shrugs
-135x25
-225x25
-315x2x20
Machine Shrugs
-90x2x15 (weight per side)
-135x2x10 (weight per side)

Forearms/Grip

Dumbell Farmers Walks
-80x2 (down and back entire length of gym)
-100x2 (down and back entire length of gym)
Machine Reverse Wrist Curls
-50x2x10
Machine Wrist Curls
-150x2x10
Rolling Thunder
-90x5
-160x0

Even though I lowered the weight on most exercises today's workout was great. My form was good throughout and I could really feel the muscles working. After doing the rack pulls I decided that I'm going to do regular deadlifts from now because rack pulls just don't feel right. I decided to do some farmers walks today because I haven't done them in about six months. They were more difficult than I remember them being. I may start doing these every workout because they are a great exercise for the grip and traps. Speaking of grip I saw something that humbled me. I saw a 65 year old man doing reps with the stack (205lbs) on an Atlantis grip machine. There were two younger guys with him and neither could budge what he was doing. I tried 165lbs and couldn't move it. I'd be interested to see what COC gripper he can close. I'll probably bring mine to the gym with me next time I work out. I tried for a rolling thunder pr of 160 and got about an inch of air. I will be doing 150lbs by Dec.

Great workout Kevin! That is so cool how that older guy crushed it on the grip machine. Goes to show we're never too old to get/be fit!

[IronIc]

By the way Happy Halloween Kevin

[vanillabn]

Originally Posted by nockowt1

Thank you so much for all the encouragement Karina. I can say without a doubt that I wouldn't be doing as well without all the great people I've met here on bb.com. I look forward to seeing your pullup numbers skyrocket. Good luck.

No problem!! You've been an awesome encouragement as well. I totally agree with the comment about the people here - SO true!!

Hope you had a good Halloween! Did you do anything?

[nockowt1]

Originally Posted by vanillabn

No problem!! You've been an awesome encouragement as well. I totally agree with the comment about the people here - SO true!!

Hope you had a good Halloween! Did you do anything?

My Halloween sucked because I was sick. I slept all day (didn't work out) and all I ate was a banana and some wheat thins. I'm hoping I feel better tomorrow so I can work out.

[nockowt1]

Originally Posted by IronIc

That means I'll have to push for 140


I'll look at the link, Kevin. I know that the way I sleep (with my arm above my head) can make my shoulders ache sometimes.

Going to the gym makes everything stronger, too, which hopefully will eventually help alleviate the pain.


Good luck with it!


Great workout Kevin! That is so cool how that older guy crushed it on the grip machine. Goes to show we're never too old to get/be fit!

I think you'll have no problem with 140.

Going to the gym has definitely helped to strengthen my lower back.

[vanillabn]

Ohh, that sucks! Hope you feel better soon!

[b~rad]

Originally Posted by nockowt1

I figured I would list my goals here and update as I accomplish them:

Weight: 225+
Bodyfat: 15%

Short term
-Deadlift 425lbs
-Close COC #2.5 gripper
-Bend IM yellow nail
-Tear Bicycle deck (52 cards)
-Plate Pinch 2 45s
-Hub Lift 2 45s

Long term
-Deadlift 500lbs
-Certify COC #3 gripper
-Certify IM red nail
-Certify FBBC Bastard
-Certify MMG1
-Crush apple
-Crush potato
-Tear 2 decks of cards
-License plate tear
-Wrench bend
-Sledge hammer lever 6lbs+

some of these goals should be switched haha.crush apple and sledge 6 pounds should be traded with the pinches lol.the potato and wrench bend would be world class, not to mention that 45 sandwhich pinch. good luck on it.

[nockowt1]

Originally Posted by b~rad

some of these goals should be switched haha.crush apple and sledge 6 pounds should be traded with the pinches lol.the potato and wrench bend would be world class, not to mention that 45 sandwhich pinch. good luck on it.

When I was training my pinch on a regular basis with block weights and doing one plate pinches I was able to 2 35s with my right hand. After I close the #2.5 and do 150 on the rolling thunder I will put more focus on my hub lift and pinch.

[nockowt1]

I figured I would list my goals here and update as I accomplish them:

Weight: 225+
Bodyfat: 15%

Short term
-Deadlift 425lbs
-Close COC #2.5 gripper (right hand)
-Bend IM yellow nail
-Tear Bicycle deck (52 cards)
-Hub Lift 2 45s
-150lbs on Rolling Thunder
-Key Break
-Close COC #2 gripper (left hand)
Long term
-Deadlift 500lbs
-Certify COC #3 gripper
-Certify IM red nail
-Certify FBBC Bastard
-Certify MMG1
-Crush apple
-Crush potato
-Tear 2 decks of cards
-License plate tear
-Wrench bend
-Sledge hammer lever 6lbs+
-200lbs+ on Rolling Thunder
-Halve an apple
-Lift the Inch Dumbell replica
-Pinch 2 45's each hand
-Lift the Blob
-Pinch 2 45s