Altitude. nwskier's 2011 lifting journal

[nwskier]

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!

[DTrulez616]

IN!

I kinda lurked towards the end of the old one but ill try and post more in this one.

[Irishpandah]

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

[phal]

in!

[LockeLesnar]

In!!

[BluntD]

first page!

[wabeer1]

yeh yeh

[MWheatley]

All right fist page!

With the numbers you are starting at this year, it should get interesting

[SeanCC]

Obviously in

[nads786]

in!

[nwskier]

IN!

I kinda lurked towards the end of the old one but ill try and post more in this one.

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

in!

In!!

first page!

yeh yeh

All right fist page!

With the numbers you are starting at this year, it should get interesting

Obviously in

in!

thanks guys!

so... off to the races

[Justin-27]

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!

[nwskier]

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

[Darkwatcher759]

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

[The Shoeless Wonder]

in, and stuff :P
struggling with 305? psshh
have you noticed anything different since you stopped with that blue growth?

[fittofattofit]

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!!

[MWheatley]

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

[SeanCC]

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!

[lewdog_5]

I cant believe how lean and strong you are. And when did you start curling plates!?

[kopdog]

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!

[nwskier]

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!

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!

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!

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.

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

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

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.

[SgSpartan]

first page! i demand candy!

check this out if u do pull-ups!
http://forum.bodybuilding.com/showth...hp?t=130461823

[nwskier]

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

[LockeLesnar]

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!

[DTrulez616]

Man, your workouts never fail to impress. Really posting some big numbers, expecially Rows. Enjoy the snow!

[The Shoeless Wonder]

strong pull day, ya?




as for spartan, ignore him. srs.

[phal]

[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.

[SeanCC]

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.

[TylerBrown88]

the Yates Rows and Chins were epic! Nice work, man!

[nwskier]

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

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

strong pull day, ya?




as for spartan, ignore him. srs.

yep, and yep

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

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!

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!