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  1. #1
    Registered User nwskier's Avatar
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    Altitude. nwskier's 2011 lifting journal

    NWskier's Altitude with Attitude 2011 Lifting, Skiing, and Conditioning Journal

    now that I've elevated my strength and conditioning, it's time to put in some Altitude with Attitude!
    recent progress can be tracked in my 2010 eLEVATION journal.
    http://forum.bodybuilding.com/showth...hp?t=121378251

    Speaking of altitude, I lift at 6300 feet.

    About me?
    First off, I'm addicted to skiing. It's pretty much my life and what I live for.
    But a good powder day is right up there with lifting heavy weights, my other passion.
    Motivation comes easy to me. I'm a competitive person and I enjoy pushing my limits.

    So.... where do we start? With winter in full swing, my efforts remain focused on mostly conditioning and upper body.
    I am constantly skiing/hiking (at minimum 4 days per week) from November through April. So the legs get a good thrashing.
    I will still lift legs occasionally but I judge their needs based on instinctual training.

    Here is the starting split- I will continue to adapt and adjust as needed

    Initial Split

    1. Chest/Arms (Power)
    2. Back/Traps (Power)
    3. Legs* (Hyper) / Delts (Power) / Core
    4. Chest/Back (Hyper)
    5. Legs* (Power) / Core
    6. Delts/Arms/Traps (Hyper)

    *Leg days may be adjusted as needed due the amount of training they receive
    from skiing/hiking that happens just about every other day during winter season


    OFF Days will be added as necessary (every 2 or 3 days)
    OFF days may still include skiing or other cardio

    Power Days: Working Sets of 3-7 rep range
    Hyper Days: Working Sets of 8-15 rep range

    There will be a few ‘focus’ compound exercises that will be targeted for each session.
    I will mix in a variety of accessory lifts that will change periodically.

    I also plan on mixing up the order of exercises every couple of weeks.


    Conditioning:
    Mornings (each week): 2 to 3 hike/ski combos
    *these consist of 45-60 minutes intense hiking followed by a 10 min ski down
    2 conditioning sessions (TBD)
    Downhill Skiing (both Sat/Sun every week plus a couple 1 hr work breaks during the week)
    I would like to mix in some swim sessions but those will be scattered due to time commitments

    Supplements
    Blue Growth (January 14 through February 14)
    Core ZAP preworkout
    Xtend intraworkout
    Beta Alanine (Peak Beta from MN)
    Multi
    Protein post workout


    Goals
    Increase all lifts both strength and muscular endurance
    Increase overall work capacity
    Achieve 8% bodyfat at 175lb-180lb for summer

    I'll get some starting stats and info up later.

    Before I get started, I want to thank everyone from my previous journals for all their support and motivation.
    I am extremely excited to see how far I can push my fitness level and physique this year! I hope my progress, intensity and dedication will inspire others to push their limits.
    As many know, I'm always up for some healthy competition!

    Day 1 starts tomorrow morning before work with 2,000 feet of hiking & skiing,
    followed by a lifting session after work. Time to officially get things going!
    Last edited by nwskier; 01-20-2011 at 07:28 AM.
    The Trifecta Lifting Journal:
    http://forum.bodybuilding.com/showthread.php?t=148782703

    IG: skifitjh (progress pics)
    IG: pnwskierinjh (ski/travel mainly)
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  2. #2
    HFCS Fueled DTrulez616's Avatar
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    IN!

    I kinda lurked towards the end of the old one but ill try and post more in this one.
    Instagram: instagram.com/zackfeeney
    Snapchat: DTrulez616
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  3. #3
    stay steezy Irishpandah's Avatar
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    subbed, how you manage to ski and continue pushing in the gym is impressive and mind boggling. Hope your enjoying your fresh pow, its become a desert in tahoe
    kt22-squaw valley USA
    2010 & 2012 World Series Champions - San Francisco Giants
    **Official Bicycle Crew** Ờờ
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  4. #4
    Mother Pho Ga phal's Avatar
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    in!
    Life without sarcasm would be a dull and way too nice place to be.

    Trance

    http://soundcloud.com/phalsama/

    Sheiko? My journey to 1,400+ @ 165

    http://forum.bodybuilding.com/showthread.php?t=130564103

    Keep On Getting Strong
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  5. #5
    The Whole F'N Show LockeLesnar's Avatar
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    In!!
    5/3/1 Journal
    http://forum.bodybuilding.com/showthread.php?p=485588091&posted=1#post485588091

    Lifts 12/13/2010:
    ATG Squat - 345 x 1
    Bench - 290 x 2
    Deadlift - 450 x 1
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  6. #6
    65 tons of American Pride BluntD's Avatar
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    first page!
    Return of the Mack?
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  7. #7
    no guts no glory wabeer1's Avatar
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    yeh yeh
    http://forum.bodybuilding.com/showthread.php?p=616729753#post616729753

    'Some people dream of success...others stay awake to achieve it'
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  8. #8
    Doesn't Eat Wheaties MWheatley's Avatar
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    All right fist page!

    With the numbers you are starting at this year, it should get interesting
    100K Challenge Journal:
    http://forum.bodybuilding.com/showthread.php?t=159031031
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  9. #9
    Triathleting SeanCC's Avatar
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    Obviously in
    [Official] San Diego Brah

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  10. #10
    Fatter Than You Think nads786's Avatar
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    in!
    My Workout Journal:

    http://forum.bodybuilding.com/showthread.php?t=142212621
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  11. #11
    Registered User nwskier's Avatar
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    Thumbs up

    Originally Posted by DTrulez616 View Post
    IN!

    I kinda lurked towards the end of the old one but ill try and post more in this one.
    Originally Posted by Irishpandah View Post
    subbed, how you manage to ski and continue pushing in the gym is impressive and mind boggling. Hope your enjoying your fresh pow, its become a desert in tahoe
    Originally Posted by phal View Post
    in!
    Originally Posted by LockeLesnar View Post
    In!!
    Originally Posted by BluntD View Post
    first page!
    Originally Posted by wabeer1 View Post
    yeh yeh
    Originally Posted by MWheatley View Post
    All right fist page!

    With the numbers you are starting at this year, it should get interesting
    Originally Posted by SeanCC View Post
    Obviously in
    Originally Posted by nads786 View Post
    in!
    thanks guys!

    so... off to the races
    The Trifecta Lifting Journal:
    http://forum.bodybuilding.com/showthread.php?t=148782703

    IG: skifitjh (progress pics)
    IG: pnwskierinjh (ski/travel mainly)
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  12. #12
    Time to Grow Justin-27's Avatar
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    O hi there.

    You know I got yo back TT.

    Diggin the split, glad to see you putting effort into legs even in ski season.

    Gotta keep up those crazy TT squat numbers!
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  13. #13
    Registered User nwskier's Avatar
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    1st day, new journal!

    Wednesday, January 20: Chest/Arms - Heavy


    Went ahead w/ short rest on this push day as I want to get on schedule b4 the weekend

    BB Flat Bench
    225x5
    265x5
    295x3 WTF?
    305x2
    310x1
    275x4 WTF?
    245x9 Better
    255x5

    I seem to be struggling more with low/heavy reps than high weight volume
    Going to change my heavy bench approach to either 5x5 or 4x4 starting w/ 275 or 285 next power sesh
    Wasn't happy w/ the heavy reps today so decided to punish myself, lol with some volume
    Had enough for more reps on the last 245/255 sets but no spot so stopped shy of failure

    BB Incline Bench
    225x5
    245x5
    245x5
    225x5

    ^^^^^^^ Superset with
    Hanging Leg Raises (straight leg)
    20
    20
    20
    15

    No spot for the incline so kept it civil after the flat bench effort

    BB Curls
    115x5
    135x4
    145x3
    155x1 (epic fail on rep 2- couldn't even cheat curl it, haha)
    135x6
    115x6

    Floor Skulls
    135x5
    145x3
    135x5
    125x5

    OH DB Ext
    100x7 -> 75x7 -> 50x7 -> 25x7

    Tricep Rope Pushdowns
    2 sets of 10, (130lbs?)


    Comments:
    Still struggling on the heavy flat bench - Kopdog kicked ass today so I gotta step up my game. And Wynnz is right on my tail there. And I know Piero wants a piece of the bench war too, haha. Should make for some motivating sessions

    Took a couple progress pics tonight - will continue to update these and stats









    and here's my mountain shot of the day
    The Trifecta Lifting Journal:
    http://forum.bodybuilding.com/showthread.php?t=148782703

    IG: skifitjh (progress pics)
    IG: pnwskierinjh (ski/travel mainly)
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  14. #14
    Banned Darkwatcher759's Avatar
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    I didn't realize each year got a new mountain term until now, sweet. Seems like a solid split Tim, and a good workout today. Smart idea on the bench, when the PRs stop going up, its good to step off of the weight and not worry about it. thats whats im trying with presses right now. Shoulders are looking jacked in that pic, and definitely need more epic mountain shots
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  15. #15
    I got a boner! The Shoeless Wonder's Avatar
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    in, and stuff :P
    struggling with 305? psshh
    have you noticed anything different since you stopped with that blue growth?
    log - http://forum.bodybuilding.com/showthread.php?t=130943473&page=700


    Polar Plunge Donation Thread (mod reps and such)- http://forum.bodybuilding.com/showthread.php?t=159762711

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  16. #16
    Registered User fittofattofit's Avatar
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    Originally Posted by nwskier View Post


    and here's my mountain shot of the day
    Shoulders and arms are way bigger than your head in the BDB and lats are w..i..d..e!!
    Love the mountain shot as always!!
    In!!
    "Better to wear out than rust out!"
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  17. #17
    Doesn't Eat Wheaties MWheatley's Avatar
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    Damn Tim you are looking exceptionally lean in those pics. I think you have pinpointed the issue on bench also (not that there is an issue because those numbers are sick) but your endurance stands out above your strength level atm. I think a 4x4 would be prime right now, would you use a set weight for all 4 sets?

    On the other hand, look at the progress on the arm strength
    100K Challenge Journal:
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  18. #18
    Triathleting SeanCC's Avatar
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    Hopefully changing the bench rep scheme works out for you, still pushing some solid weight. Big time curls there too, over a place = alpha. Still looking really lean in the update photos too!
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  19. #19
    Needs Your Hip lewdog_5's Avatar
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    I cant believe how lean and strong you are. And when did you start curling plates!?
    5/3/1 Log

    http://forum.bodybuilding.com/showthread.php?t=137101373



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  20. #20
    Registered User kopdog's Avatar
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    Damn Tim! Awesome job on curling and straight leg raises for abs! I notice that you do a lot more sets than I ever have on bench...I've always just done the typical 3 sets of 10's and 5's on heavy days...Do you think doing more sets has helped you in the past for endurance and strength?

    I also admire the sets of 20 on the straight leg raises for abs! I always just did 10-15 but looks like I'm gonna have to step my game up my man!

    Keep up the hard work bro!
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  21. #21
    Registered User nwskier's Avatar
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    Originally Posted by Darkwatcher759 View Post
    I didn't realize each year got a new mountain term until now, sweet. Seems like a solid split Tim, and a good workout today. Smart idea on the bench, when the PRs stop going up, its good to step off of the weight and not worry about it. thats whats im trying with presses right now. Shoulders are looking jacked in that pic, and definitely need more epic mountain shots
    ha! glad someone figurd out the theming

    definitely feel like I'm doing the right approach with bench. sometimes you just gotta tweak it. thanks on the delts. and always more mountain shots!

    Originally Posted by The Shoeless Wonder View Post
    in, and stuff :P
    struggling with 305? psshh
    have you noticed anything different since you stopped with that blue growth?
    thanks for the sub!
    Actually- I just started back ON Blue Growth
    Typically notice my sleep is outstanding, my muscles are more full, strength goes up and I seem to be more vascular. All win in my book!

    Originally Posted by fittofattofit View Post
    Shoulders and arms are way bigger than your head in the BDB and lats are w..i..d..e!!
    Love the mountain shot as always!!
    In!!
    thanks man!

    Originally Posted by MWheatley View Post
    Damn Tim you are looking exceptionally lean in those pics. I think you have pinpointed the issue on bench also (not that there is an issue because those numbers are sick) but your endurance stands out above your strength level atm. I think a 4x4 would be prime right now, would you use a set weight for all 4 sets?

    On the other hand, look at the progress on the arm strength
    thanks buddy! yeah i'm thinking of starting 4x4 with 285? what do you think?
    strength endurance definitely seems up, I wanna knock back that 275x10 soon on my hyper day. Closing in on consistant 7-8's.

    Originally Posted by SeanCC View Post
    Hopefully changing the bench rep scheme works out for you, still pushing some solid weight. Big time curls there too, over a place = alpha. Still looking really lean in the update photos too!
    yeah i'm confident it will work. toughest part for me on heavy bench days is finding a spotter. curls are feeling strong again. thanks dude

    Originally Posted by lewdog_5 View Post
    I cant believe how lean and strong you are. And when did you start curling plates!?
    thanks Lew! i'm just determined and highly motivated

    Originally Posted by kopdog View Post
    Damn Tim! Awesome job on curling and straight leg raises for abs! I notice that you do a lot more sets than I ever have on bench...I've always just done the typical 3 sets of 10's and 5's on heavy days...Do you think doing more sets has helped you in the past for endurance and strength?

    I also admire the sets of 20 on the straight leg raises for abs! I always just did 10-15 but looks like I'm gonna have to step my game up my man!

    Keep up the hard work bro!
    thanks bro! glad to have you on board. I think we'll really be able to motivate each other through the journals. Your workouts are looking really solid too.

    as for chest and other compound lifts, I think you always gotta mix things up with volume and reps. My body typically responds well to high volume - those extra sets yesterday weren't planned. I was so frustrated with the low rep effort I decided to punish my chest with some extra work, ha! Felt good afterwards.

    bring on the challenges too, I thrive off some solid motivation from everyone's journals. I think we all (speaking to the ppl that follow my journal) do a good job of motivating and pushing each other.
    The Trifecta Lifting Journal:
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  22. #22
    Message Board King SgSpartan's Avatar
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    first page! i demand candy!

    check this out if u do pull-ups!
    http://forum.bodybuilding.com/showth...hp?t=130461823
    Served two years in the military. Respect all military brahs!


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  23. #23
    Registered User nwskier's Avatar
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    Friday, January 21st: Back/Traps (heavy)

    I'm gonna regret this workout tomorrow on the slopes!
    Intensity was up, felt really solid

    BB Yates Rows
    225x5wu
    295x5
    305x5
    305x5
    305x4
    275x5
    275x5

    Sumo Deadlifts
    275x5
    295x5
    315x5
    275x5
    225x5

    Starting to rotate in a few sumos. Don't expect any huge #s here.
    Past lower back problems will keep these on a very slow ramp up

    BB Shrugs
    365x7
    385x7
    405x7
    315x7

    Easing back into these

    Close Grip UH Lat Pulldowns
    (Life Fitness Machine)
    200x5
    265x5
    280x5
    280x4
    265x5

    Weighted Chins
    +45 x 5
    +90 x 5
    +90 x 4
    +45 x 5
    b/w x 5

    Impressed I could still hit +90x5 after the previous work
    Did an extra set of b/w chins and slowed down the tempo, really let the lats work

    Plate Raises
    45x7
    45x7
    45x7

    BB Windshield Wipers
    2 sets 135x20

    BB Lying Leg Raises
    2 sets of 135x20

    BB Pendlay Rows
    185x8
    135x8

    Did these as a sort of 'cool down' for the workout

    Finisher Complex
    1 minute jump rope
    1 minute max roman chair knee raises
    1 minute jump rope
    1 minute max stabilty ball crunches
    1 minute jump rope
    (all continuous w/o rest)


    Comments:
    Absolutely going to feel this tomorrow! DOMs have already set in.
    Doubling up on the protein intake

    Tomorrow: Skiing - full day. Expecting a foot of snow tonight
    May try and squeeze in a workout afterwards, then take Sun/Mon off from weights
    The Trifecta Lifting Journal:
    http://forum.bodybuilding.com/showthread.php?t=148782703

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  24. #24
    The Whole F'N Show LockeLesnar's Avatar
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    Wow bro you really look lean & ripped. What do you think is the key to staying so lean and strong? Does it just stem from all the skiing you do or are you real strict with your diet? I'm stuck around 200lbs and would really like to get down to 190 while maintaining slightly increasing my strength. As for the bench, it's tough to make a judgment off one or two sessions. I've had times where a week or two went by with crappy bench sessions and then third week I'd get a sic pump and just kill it. I like the idea of 5x5 and I've used that myself to break through a plateau or like you said maybe changing the rep scheme for how you move up to the heavy sets. Your incline bb, especially for having no spotter, is just friggin insane!
    5/3/1 Journal
    http://forum.bodybuilding.com/showthread.php?p=485588091&posted=1#post485588091

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    ATG Squat - 345 x 1
    Bench - 290 x 2
    Deadlift - 450 x 1
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  25. #25
    HFCS Fueled DTrulez616's Avatar
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    Man, your workouts never fail to impress. Really posting some big numbers, expecially Rows. Enjoy the snow!
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  26. #26
    I got a boner! The Shoeless Wonder's Avatar
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    strong pull day, ya?




    as for spartan, ignore him. srs.
    log - http://forum.bodybuilding.com/showthread.php?t=130943473&page=700


    Polar Plunge Donation Thread (mod reps and such)- http://forum.bodybuilding.com/showthread.php?t=159762711

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  27. #27
    Mother Pho Ga phal's Avatar
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    Originally Posted by nwskier View Post
    [b]

    BB Yates Rows

    Comments:
    Absolutely going to feel this tomorrow! DOMs have already set in.
    Doubling up on the protein intake

    Tomorrow: Skiing - full day. Expecting a foot of snow tonight
    May try and squeeze in a workout afterwards, then take Sun/Mon off from weights
    Load up 3 plates on those rows!

    HF on the slopes, we've had a bunch of snow up here as well.
    Life without sarcasm would be a dull and way too nice place to be.

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  28. #28
    Triathleting SeanCC's Avatar
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    I like how your CG pulldown is life fitness as well so we are matching. Rows & shrugs looking strong as fck Tim. Going to nail some 3 plate rows next time? Pendlays at the end for a cooldown is pretty rough too, better you than me.
    [Official] San Diego Brah

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    http://forum.bodybuilding.com/showthread.php?t=135270701
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  29. #29
    Registered User TylerBrown88's Avatar
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    the Yates Rows and Chins were epic! Nice work, man!
    "What you do in life echoes in eternity" - Maximus in "Gladiator"

    http://tylerbrownfitness.com/

    Training log:
    http://forum.bodybuilding.com/showthread.php?t=129642433
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  30. #30
    Registered User nwskier's Avatar
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    Originally Posted by LockeLesnar View Post
    Wow bro you really look lean & ripped. What do you think is the key to staying so lean and strong? Does it just stem from all the skiing you do or are you real strict with your diet? I'm stuck around 200lbs and would really like to get down to 190 while maintaining slightly increasing my strength. As for the bench, it's tough to make a judgment off one or two sessions. I've had times where a week or two went by with crappy bench sessions and then third week I'd get a sic pump and just kill it. I like the idea of 5x5 and I've used that myself to break through a plateau or like you said maybe changing the rep scheme for how you move up to the heavy sets. Your incline bb, especially for having no spotter, is just friggin insane!
    thanks man. I try not to eat any carbs after 6pm and usually start the day out with a glass of water before eating in the morning. I'm not strict enough on my diet but generally I eat my clean carbs in the morning and then phase them out over the day. funny thing is I don't feel lean enough yet- got a spare tire to lose, lol

    Originally Posted by DTrulez616 View Post
    Man, your workouts never fail to impress. Really posting some big numbers, expecially Rows. Enjoy the snow!
    i'm trying! the snow was epic today

    Originally Posted by The Shoeless Wonder View Post
    strong pull day, ya?




    as for spartan, ignore him. srs.
    yep, and yep

    Originally Posted by phal View Post
    Load up 3 plates on those rows!

    HF on the slopes, we've had a bunch of snow up here as well.
    Oh 3 plates is definitely going down again soon. I'm dropping a little weight at the moment so I can focus on my form and then i'm going to ramp back up. big things coming, just wait

    Originally Posted by SeanCC View Post
    I like how your CG pulldown is life fitness as well so we are matching. Rows & shrugs looking strong as fck Tim. Going to nail some 3 plate rows next time? Pendlays at the end for a cooldown is pretty rough too, better you than me.
    ha! i'll be sure to grab a pic next time so you can compare. Pendlays were a solid finisher. Might keep those in that last spot... but I do like going heavy on them too. Mixing them up with weight/reps is key for me.

    it'll definitely be fun when we can get in a session and use the exact same lat pulldown machine!

    Originally Posted by TylerBrown88 View Post
    the Yates Rows and Chins were epic! Nice work, man!
    thanks tyler! the chins were actually on the lighter. watch out for 3 plate chins in the next few months. +115 is already in rotation!
    The Trifecta Lifting Journal:
    http://forum.bodybuilding.com/showthread.php?t=148782703

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