just a simple, effective workout log

[nwskier]

getting back on track to log some workouts
simple, basic layout.

7.23.2016

Warm Up:
1.5 mile jog

Core:
Standing straight arm cable rotations/trunk twists
Planks
Vacuum Planks
Hanging Knee Raises
Cable Crunches
Cuban Presses
Int/Ext Rotations

BB Bench
135x25
185x20
225x10
255x8
275x8
285x6
295x4
275x6
235x12

BB Yates Rows
235x12
275x8
275x8
295x8
295x8
225x15

DB Prone Incline Shrugs
70x15
70x15
70x12
70x12
70x10

Neutral Grip DB Incline Press
75x12
75x12

Reverse Hypers (on stability ball)
5 sets of 15

Cool down
1.5 mile jog

[nzmusclez]

Make sure you keep this journal going!

Some solid benching there. Amazing how much endurance you have to keep pushing such huge weights set after set...

[nwskier]

Make sure you keep this journal going!

Some solid benching there. Amazing how much endurance you have to keep pushing such huge weights set after set...

Cheers, will do! Thanks. Always have had that muscular endurance thing down. Keen to see where I can push it

got a few more sessions to upload. appreciate the follow and motivation

[nwskier]

7.24.2016

Warm up: Similar core to previous workout ^

10 x 1 min sets of medium pace jump rope


SOHP ss w/ BB Lunges ss w/ bw pull ups
45x15 / 45x15 / 15
90x15 / 90x15 / 15
135x10 / 135x10 / 15
155x8 / 155x8 / 12
165x6 / 165x8 / 12
175x4 / 175x8 / 12
155x7 / 155x8 / 12
135x10 / 135x10 / 12

CG UH Lat Pulldown
180x10
200x10
220x8
240x5
180x10
160x15

Lying Hamstring Curls
110x12
125x10
140x8
140x8
110x15

Seated Calf Raises
2 plates x 15
3 plates x 12
3 plates x 12
3 plates x 12

^ all done with slow tempo

Jump Rope
10 sets x 15 seconds fast, 15 seconds rest, 30 seconds medium pace

Hanging Leg Raises
3 x 15

Rear Delt DB Raises
40x12
45x10
50x8
55x8
40x12
40x12

Roman Chair & planks / core work

Finished with 1 hour of nonstop mountain biking (yes, there is a sick mountain bike park near Key Biscayne). I'll post a pic sometime.
can't emphasize how stoked am on finding this top notch place to ride only 20 minutes from my place. check out Virginia Key Mountain Bike Park



7.25.2016

1.5 mile jog
3 minutes Jump Rope

BB Bench ss w/ BB Yates Rows (no rest between sets)
135x15 / 135x15
205x12 / 205x12
225x10 / 225x10
245x10 / 245x10
255x9 / 255x10

Lying Tbar Row (only plate weight listed)
90x12
135x10
135x10
135x10
90x12

Seated Hammer Strength Low Row
3pps x 12
4pps x 10
4pps x 10
4pps x 10
4pps x 7
3pps x 14

Jump Rope
3 x 1 minute

SOHP ss w/ BB Lunges (medium weight)
135x10 - 3 sets / 135x10 - 3 sets

Planks
3 x 1 minute

1.5 mile run

Cardio day tomorrow morning; rest day tomorrow night

[scott_donald]

welcome back...

jog at 1.5 miles as a warmup.. dam...

[fittofattofit]

It's good to see you back logging Tim! How's the job going? I'm sure you're missing the mountains but it sounds like you're enjoying Miami! I looked at that bike park and it's amazing to have such a big facility so close ... looks outstanding and plenty of track options.
I assume you've been training regularly and that your back is good now ... really nice to see the heavy lunges in there. Your strength and stamina for pressing and rowing is standout as always and you're still not neglecting your core. Lots of old faves like the DB prone incline shrugs .. haven't seen the lying skulls yet

[MagicStang]

Man those are some brutal super sets. I'm impressed and will be following!

[nwskier]

welcome back...

jog at 1.5 miles as a warmup.. dam...

Both gyms I belong to are within 1-1.5 miles away. it's either nice jog over/back or quick bike ride

It's good to see you back logging Tim! How's the job going? I'm sure you're missing the mountains but it sounds like you're enjoying Miami! I looked at that bike park and it's amazing to have such a big facility so close ... looks outstanding and plenty of track options.
I assume you've been training regularly and that your back is good now ... really nice to see the heavy lunges in there. Your strength and stamina for pressing and rowing is standout as always and you're still not neglecting your core. Lots of old faves like the DB prone incline shrugs .. haven't seen the lying skulls yet

yeah the bike park was pretty neat!
meh, back isn't where i'd like it but I work around the old injury bugs and issues. the floor skulls will be back in due time

going to try and keep this updated 2x weekly.

Man those are some brutal super sets. I'm impressed and will be following!

Thanks!

[nwskier]

as what's been the norm the past few months, work seems to get in the way when I get some nice consistency going so weekends sometimes are just meant for getting back on track.

I logged both workouts from yesterday and today on the Bodyspace app so i'm just going to include some highlights below as I'm crunched for time


Sat 7/30:

BB Bench
working sets of 5x5x275
Finished with 225x14 (had 1-2 more in me)
included some other high volume sets in there from 225-255, generally 8-10 reps each

Hammer Grip Incline DB presses
Reverse Hypers
Hanging Leg Raises
Cable rope tricep extensions
one arm tricep extentions
kneeling cable crunches
reverse tricep extensions
planks



7.31.2016

Weighted Pullups (trying to bring these back after some tendonitis/issues)
b/w x 10
b/w x 10
45x10
45x10
70x8
70x8
90x5
90x5
45x10
45x8
45x6

BB Yates Rows
225 - 275 for sets of 8-12

CG Lat Pulldowns
160 - 240 for sets of 8

SOHP
3x135x10

Weighted Crunch & Press ups
Mid back shrugs

[scott_donald]

couple of good sessions... benching seems solid at 125... how are the shoulders???

[fittofattofit]

Huge volume on the benching Tim and not doing too bad on the weighted pull-ups with 2 plates hanging ... I know 3 plates was your goto pull but +90 for reps is still alpha. Was it shoulder/LHB tendonitis?

[nwskier]

couple of good sessions... benching seems solid at 125... how are the shoulders???

Shoulder does fine usually with benching. acts up a bit on delt pressing with DB but for whatever reason BB works fine as long as its warmed up properly

Huge volume on the benching Tim and not doing too bad on the weighted pull-ups with 2 plates hanging ... I know 3 plates was your goto pull but +90 for reps is still alpha. Was it shoulder/LHB tendonitis?

Not really sure. It's on/off. I'll probably get it looked at again when I find a physio or doc i'm comfortable with in miami. Right now lifting feels good so just moving forward and staying away from exercises that cause any irritation (for shoulder or low back)

[nwskier]

Been away from the gym for the last 10 days - mainly work related.
Made up for that absence today. Full workout listed on bodyspace app, but listing highlights below

Sun Aug 14

10 min Jump Rope
Cuban Presses / Arm rotations / prehab work

Superset:
BB Bench -> Chin ups -> 30 seconds jump rope
135 x 20 / 10
185 x 15 / 10
225 x 10 / 10
235 x 10 / 10
245 x 10 / 10
255 x 8 / 10
265 x 6 / 10
275 x 5 / 10
285 x 5 / 10
275 x 5 / 10
235 x 10 / 10
135 x 12 ( 6 second reps w/ pause)

T Bar Rows (forgot to include these on the bodyspace app)
2 plates x 12
2 plates x 16
3 plates x 8
3 plates x 8
4 plates x 5
4 plates x 5
2 plates x 12

DB Prone Shrugs
70x12 - 3 sets

Floor Skulls
90 x 12 - 3 sets

Hanging Leg Raises
5 sets of 15-20 reps each

One arm Tricep pushdowns
5 x 35 x 12


Going to hit some cardio and lower tomorrow

[nwskier]

Tue Aug 16:

Active Recovery

30 min Bike
15 min Jog
10 min jump rope


Wed Aug 17: Delts/Triceps
*workout posted on bodyspace - couple highlights listed below

SOHP
45x20
95x15
135x10
145x8
155x7
165x6
175x4
135x12
135x5 paused reps

DB Rear Laterals
5x45x12

DB prone incline shrugs
5x45x12

CGBP
155x15
225x10
225x10
155x15

Core work, etc...
plus a few more shoulder isolation exercises

Excited for a back/lower day tomorrow.

[nzmusclez]

Thats some impressive benching with all that jumping and chin ups. So much volume too, wow.

Keep it up man. You able to do heavy pull ups soon?

[nwskier]

Thats some impressive benching with all that jumping and chin ups. So much volume too, wow.

Keep it up man. You able to do heavy pull ups soon?

Thanks. Bench feels pretty good but needs a bit of a ramp up again after the forced time off. Lost two weeks of work there. Would progress quicker if I had someone to lift with but closing back in on 295x5 w/o a spot so def happy with that.

As for pull ups - Working on it! My left bicep gives me an issue every now again so it's hit/miss. I have them on tap tomorrow - and will be playing with 2 plates plus most likely. stay tuned. appreciate the motivation, you've been killing it!

Would be keen to see what you can do on SOHP sometime... Ha!

[ardee2124]

What happened to the six man log of peace man? That was inspiring as hell, not that this isn't

what is your split right now? Just chest/back, delts/arms, legs?

[nads786]

Subbed! Glad to have you back Tim!

[fittofattofit]

Superset:
BB Bench -> Chin ups -> 30 seconds jump rope
135 x 20 / 10
185 x 15 / 10
225 x 10 / 10
235 x 10 / 10
245 x 10 / 10
255 x 8 / 10
265 x 6 / 10
275 x 5 / 10
285 x 5 / 10
275 x 5 / 10
235 x 10 / 10
135 x 12 ( 6 second reps w/ pause)

That was just sick Tim ... couldn't help myself so I had to count it = 25,000lbs of benching, 116 chins and 6 minutes of jumping rope in that alone Still got great stamina and strength to knock that out despite being away from the gym

[scott_donald]

for being post 10 day break you have had a couple great sessions...

[nwskier]

Thx guys. I got 4 more sessions to update. Been real busy this week but still hitting gym. I'll try to get caught up tonight/tmrw. Thx for support!

Some good highlights to post...

[nwskier]

What happened to the six man log of peace man? That was inspiring as hell, not that this isn't

what is your split right now? Just chest/back, delts/arms, legs?

thx, definitely lots of good motivation from those past journals. I think everyone got burned out logging all the time on the forums. We had a good run starting with Trifecta, to Hexfecta that covered close to 2-3 years?

Moving to a full body split. Normally I like to pair Delts/Tri together. Back/Chest (but also give Back it's own day sometimes). Lower is a bit more challenging due to past injuries. Trying to work back in some different exercises and test them out, which is why I'm going toward full body. in the rare case you see a front squat or DL variation, don't expect motivating numbers. I'll treat those as an accessory lift due to having some disc issues. Lunges are primary compound movement for me on lower days.

Subbed! Glad to have you back Tim!

thx. life's been busy, but trying to keep this updated a few times per week.

That was just sick Tim ... couldn't help myself so I had to count it = 25,000lbs of benching, 116 chins and 6 minutes of jumping rope in that alone Still got great stamina and strength to knock that out despite being away from the gym

you had to do that?! now I have DOMS again after reading that

for being post 10 day break you have had a couple great sessions...

thanks, doing the best I can!

[nwskier]

So... been a busy week. Just going to update the last two workouts from the weekend here.

Trying out some full body sessions for a change of pace. May stick with those for the next week or two and see how they go


Sat Aug 27

Hanging Leg Raises
5 sets of 15

Jump Rope
3 sets of 1 minute

Low Cable Crossover
4 sets of 20-40lbs each x 12

Reverse Machine Flyes
60x15
90x15
130x15
160x12
190x8
205x8
160x12

BB Bench
155x25
225x10
255x10
275x7
275x7
275x7
275x5
225x15
235x12

Bent over BB Row
135x15
225x12
275x10
295x8
315x5
315x5
315x5
335x3
275x8
225x15
135x15

Lying Hamstring Curls
95x10
110x10
125x10
140x7
140x7
95x12

Reverse Hypers on stability ball
3 sets of 20

Jump Rope
3 sets of 1 min each



Sun 8/28

Weighted Pull Ups
bw x 15
45x15
45x12
70x5
90x5
90x5
90x5
45x10
45x10
45x7
bw x 12

SOHP
95x15
135x15
155x5
165x5
175x4
155x5
135x12

BB Lunges
5 sets of 135x10 each

T Bar Rows (plate weight only)
90x12
135x12
160x8
180x8
180x8
135x10
90x15

Close Grip Bench Press
135x15
185x10
225x10
245x6
135x15


30 minutes swim in surf
Plus 2 mile bike

[fittofattofit]

It looks like you were still getting 2 hours training done on both of those days so if you can manage to get three of those workouts in every week you'll still be doing plenty enough to keep your size and strength. Good to see TT back in action .... wsouldn't have been the same without you rowing 3pps+ As for the cardio: there may not be mountains and snow in Florida but ocean swimming and biking's not a bad alternative
What's your bodyweight now Tim .... are you finding it easier to stay lean in the heat?

[nads786]

It's a shame your back is still giving you issues how are the BB lunges working for you to gain strength and size on your legs?

[nwskier]

It's a shame your back is still giving you issues how are the BB lunges working for you to gain strength and size on your legs?

Edit: back actually feels decent. I've been working hard on physio and haven't had any significant issues. But I'm also lifting smart and avoiding certain lifts that have potential to cause issues (back squats and DLs)

Im not a bodybuilder so I don't care about size. I care about function, mobility strength and staying injury free. Back Squats are terrible for disc issues. No need to do that lift if it will negatively impact me.

[nzmusclez]

Damn right back at 90lb x 5 on your pull ups. Some solid T bar rows too.

[nwskier]

It looks like you were still getting 2 hours training done on both of those days so if you can manage to get three of those workouts in every week you'll still be doing plenty enough to keep your size and strength. Good to see TT back in action .... wsouldn't have been the same without you rowing 3pps+ As for the cardio: there may not be mountains and snow in Florida but ocean swimming and biking's not a bad alternative
What's your bodyweight now Tim .... are you finding it easier to stay lean in the heat?

strength is a bit down but overall faring pretty good. its actually more difficult staying lean here because my job is even more sedentary with long hours. Haven't weighed myself in a while - just focusing on mirror but weight loss has been a bit stubborn. I'll try and get an update this weekend but i'm somewhere near 192-195lbs range. Working on getting back down to mid-180s

Damn right back at 90lb x 5 on your pull ups. Some solid T bar rows too.

ha. I still need a few more weeks of hitting those numbers to get back to pacing with ya on those pull ups. t bars are fun, glad I brought those back into rotation. i'm also using a variety of grips so I can really hammer the lats from all directions!

[nwskier]

Been pretty busy lately so haven't had a chance to check in.
Took it fairly easy the last week as shoulder was acting up a little bit but feeling better now

pushed the lifts a bit more over the weekend.
don't have the time to log full workouts from past week but a couple highlights:

Friday ~

BB Yates Rows 225x15, 275x10, 295x10, 3x315x5
Hammer strength low seated row (maxed at 5 plates per side x 6 reps each)
Weighted pull ups (dialed back weight) - 45x10, 70x8, 70x8, 45x8, 45x8
*bicep was kind of sore so didn't want to push these to heavy
T bar rows getting stronger. comfortably rowing at 180 right now plus bar weight

Saturday ~

Bench - 185x15, 225x10, 245x10, 255x9, 275x4, 275x5, 275x6, 275x7

Monday ~

SOHP superset with BB Lunges: 135x10, 135x10; 145x10, 145x10, 155x8, 155x10; 165x5, 165x8
Hamstring Curls: 125x10, 140x10, 145x10, 150x6

[SMC90]

In!