Timber's Journal

[jaguarr]

Now i could be wrong so correct me if i am Zar.

But, Zar/Timber pops quarter pounders like tic tacs. lol
I swear i remember reading over on FR.com that at times he really didnt follow as strict of a diet as you might think.Although i am sure he follows some type of diet at times or he might be now.This cat is a genetic freak period. NORMAL people dont stay that lean year round.

I hate you Zar plain and simple. J/K

He might eat garbage now and again, but I think he still keeps a pretty tight lid on his overall macros day over day. Consistency counts.

jag

[timberwolf]

So have you put on any weight like you've been aiming for? Please tell me that you got fat.

jag

Well... a couple days ago I weighed in just a tad under 175lbs.

Measurements taken first thing in the morning were as follows
waist- just over 27 1/2"
r. arm- just under 17 3/8"
r. leg- 24"
Unfortunately my left arm is lagging between 16 1/2" and 16 3/4" because I can't work it directly as hard due to the tendonitis in my left arm.

In the summer when I was leaner
waist- under 26 1/2"
r. arm- it dipped uner 16 3/4"
r. leg- just under 23"

I've pretty much stuck to eating below maintenance only twice per week and around 3000 5 days per week. And on the oly lifts/ cardio days been pretty much keeping cardio to only two miles and only four times per week.

[timberwolf]

Now i could be wrong so correct me if i am Zar.

But, Zar/Timber pops quarter pounders like tic tacs. lol
I swear i remember reading over on FR.com that at times he really didnt follow as strict of a diet as you might think.Although i am sure he follows some type of diet at times or he might be now.This cat is a genetic freak period. NORMAL people dont stay that lean year round.

I hate you Zar plain and simple. J/K

I actually only ate burgers once or twice per year for a few years.

What you probably remember is the pork rinds that I used to eat even when cutting. LOL!
That was when I also kept my carbs really low (around 50g ) most of the time. Now I rarely go that low carb wise... usually between 100-150g when cutting.

[ChocoChick]

I think they might be remembering this: http://forum.bodybuilding.com/showthread.php?t=546516

[KALIMAN91]

I think they might be remembering this: http://forum.bodybuilding.com/showthread.php?t=546516

Yes thank you db. You always help us youngster's out.

I also did not eat super clean on the non cheat days. I ate deep fried, breaded chicken daily (grocery version of KFC), had whoppers twice a week, chips (baked though), pretzels etc. Again these are on my non cheat days.

If i did this i would be set back 2 weeks tryin to catch back up.

[KALIMAN91]

What you probably remember is the pork rinds that I used to eat even when cutting. LOL!

This just kills me. lol

[ChocoChick]

LOL Kali - when you get to be my age you have to prove that your memory isn't totally shot!

I have to confess that I have gone through periods of less-than-spot-on eating (that's putting it mildly) and the effects have not been as bad as you might think.

[jaguarr]

Well... a couple days ago I weighed in just a tad under 175lbs.

Measurements taken first thing in the morning were as follows
waist- just over 27 1/2"
r. arm- just under 17 3/8"
r. leg- 24"
Unfortunately my left arm is lagging between 16 1/2" and 16 3/4" because I can't work it directly as hard due to the tendonitis in my left arm.

In the summer when I was leaner
waist- under 26 1/2"
r. arm- it dipped uner 16 3/4"
r. leg- just under 23"

I've pretty much stuck to eating below maintenance only twice per week and around 3000 5 days per week. And on the oly lifts/ cardio days been pretty much keeping cardio to only two miles and only four times per week.

What weight are you targeting?

jag

[timberwolf]

What weight are you targeting?

jag

Originally 185lbs by December was my goal but I don't think that's gonna happen. Previously 181lbs was the heaviest I've ever been which was last Feb 2005... for less than two weeks if that.

[Nights]

With a physique like yours, what are your goals? To get bigger (200+)?

You can't really get any leaner.

[timberwolf]

Originally 185lbs by December was my goal but I don't think that's gonna happen. Previously 181lbs was the heaviest I've ever been which was last Feb 2005... for less than two weeks if that.

Actually just checked... it was end of march that I reached 181lbs...
these pics were taken around that time...

[timberwolf]

With a physique like yours, what are your goals? To get bigger (200+)?

You can't really get any leaner.

I'd love to get to 180lbs as lean as at 170lbs.
Thing is I really hate how I feel when I'm bulking up....so its not likely I'll get there.
I just want to feel good, stay active and if I gain some more size and reach some strength goals along the way... great.

[spirit3530]

Thats just amazing Timber your arms would probably be well over 18 1/2 inches of your bf were higher. I hope that I can pull that off. Good measurements.

[timberwolf]

The next few months I'm also going to be upping my calories.
Loosely something like this...
mon/ heavy lower body- 3000 cal
tues/ oly lifts or off- 2550 cal
wed/ heavy upper body- cheat or 3000 cal
thur/ oly lifts or off- 2550 cal
fri/ oly lifts or off- 2250 cal
sat/ wind sprints- 2250 cal
sun/ upper body volume- cheat day

I want to gain something like 5 lbs each month until I reach 185lbs in Nov or Dec or until I get disgusted with how I look...which might be at 175lbs.

Hit the 175lbs mark as planned (though abit late). For now going to keep my calories between 2365 calories (10% below estimated maintenance) and 2885 calories (10% above maintenance at 175lbs). Sun, mon and wed will be the upper caloric intake. Sunday may still remain the cheat day...with friday and saturday the lower end in calorie intake.

Today's macro total...

2804 calories/126g fat/154g carbs/244g protein

[timberwolf]

Thats just amazing Timber your arms would probably be well over 18 1/2 inches of your bf were higher. I hope that I can pull that off. Good measurements.

Thanks spirit.

I'm not sure if I did get to it but somewhere around 17 3/4" or just under was the largest I ever measured I believe.

[timberwolf]

10.05.06

oly lifts/ cardio

treadmill 14:30/ 1.25miles/ 134cal

front squats
135/3x1
155/3x1
175/3x1
205/3x1
215/3x1

(power) clean and press
135/3x1
145/3x1
155/3x1

hang snatch
135/3x3

single arm chins
right)
8lbs/1x2

single arm single leg pushups
left)
4steps/bw/3x1

standing calf raise (20sec interval)
355/8(4,4,4,4)

cable ext. rotations
10/12x2

stretching 9:30

10.12.06

oly lifts/ cardio

front squats
135/5x1
155/3x1
185/3x1
205/3x1
225/3x1

clean & press
135/3x1
155/2x1
165/1x2
170/1x1
175/1x1

hang snatch (above knee)
135/3x1

single arm chins
right)
8lbs/1x2

tucked plance hold :35 sec

treadmill 20"30/ 1.75miles/ 188cal

stretching 10:00

2614 calories/ 103g fat/148g carbs/250g protein

[timberwolf]

10.13.06

oly lifts/ cardio

treadmill 13:30/ 1mile/ 103cal

hang snatch (above knee)
65/3x2
95/3x1
115/3x2
135/3x2

hang clean (above knee)
95/2x2
115/2x2
135/2x1

clean and press
135/3x3

front squats
135/4x3

single arm chins
right)
15lbs/1x1

single arm single elg pushups (feet elevated)
left)
bw/5x2

seated calf raise (20sec interval)
145/10(5,5,5)

supine ext. rotations
12's/12x2


2480 calories/98g fat/147g carbs/234g protein

[GREENFEATHER]

Looks like things are going well in here, I've been lurking around for sometime. If you want to increase any of your macros, protein is the one to do. I do that this time of year while leaving the carbs at 150-200 and fats higher.

[timberwolf]

10.14.06

oly lifts/ cardio

treadmill 10:00/.75miles/ 80cal

hang snatch (above knee)
113/3x3
135/3x1

power cleans (floor)
135/3x2
155/2x1
165/2x1
175/2x1

front squats (1min rest bw sets)
135/2x1
155/2x1
185/2x3

single arm chins
right)
12lbs/1x1
15lbs/1x1
20/lbs/1x1

single arm single leg pushups (feet elevated)
left)
bw/6x2

treadmill 12:00/ 1mile/104cal

stretching 10:00

I'm not sure if 20lbs added is the most I've done with single arm chins... was surprisingly easy.

2447calories/ 98g fat/161g carbs/213g protein

[timberwolf]

10.07.06

upper body/ volume
*30 sec intervals except for all exercises except dips

hammer s. incline press
180/12(6,5,4,4)

tricep ext. machine
100/10(6,4,4,4)

dips *20 sec interval
bw/20/10,6,6,6

neutral g. pullups
bw/12(5,4,4,4)

bradford press
85/12(6,5,5,5)

dumbell curl
right only)
40/11(4,4,3,3)

ab circuit
v ups
10x1
8x2
floor leg lifts
8x3
sprinter situps
12x3

10.15.06

upper body/ volume
*30 sec intervals on exercises unless otherwise noted (dips and curls of left arm at 15 sec, bradford press at 20 sec)

hammer s. incline
(90/8x1)
200/12(6,4,4)

tricep ext. machine
100/11(7,5,4)

dips
bw/20(8,8,6)

neutral g. pullups
bw/14(6,4)

bradford press
85/16(8,6)

lateral machine
100/11(5,5,4)

dumbell curl
right)
45/8(4,3,3,3,3)
left)
25/20(7,7)


3390calories/ 113g fat/ 388g carbs/ 202g protein

[timberwolf]

10.08.06

lower/ heavy (back to week 1 of periodization)

front squats
115/4x3

oly squats
190/5x4

pistols
left)
bw/6x1
25/5x3
bw/6x1
right)
same

sldl
185/8x3

hang snatch (above knee)
115/3x3

10.16.06

lower body/ heavy (week 2)

front squats
135/3x3

oly squats
165/3x1
215/5x5

backward lunge
left)
95/15x2
right)
same

sldl
185/8x3

[Vipor]

10.15.06

upper body/ volume
*30 sec intervals on exercises unless otherwise noted (dips and curls of left arm at 15 sec, bradford press at 20 sec)

hammer s. incline
(90/8x1)
200/12(6,4,4)

tricep ext. machine
100/11(7,5,4)

dips
bw/20(8,8,6)

neutral g. pullups
bw/14(6,4)

bradford press
85/16(8,6)

lateral machine
100/11(5,5,4)

dumbell curl
right)
45/8(4,3,3,3,3)
left)
25/20(7,7)


3390calories/ 113g fat/ 388g carbs/ 202g protein

Hey Zare, don't the single arm pushups/chinups/etc mess with your workout the day after?

[chickeneater]

Actually just checked... it was end of march that I reached 181lbs...
these pics were taken around that time...

wow, what a fatty u were!

[timberwolf]

Hey Zare, don't the single arm pushups/chinups/etc mess with your workout the day after?

Not at all. That's why I'm keeping the volume really low.
Well that and the fact that higher volume and my tendonitis flares up.
Just doing longer TUT negatives and my joints are feeling it.

[timberwolf]

10.17.06

oly lifts/ cardio

treadmill 11:45/ 1mile/107cal

hang snatch (below knee)
115/3x3
125/2x1
135/2x1
145/2x1
155/2x2

clean and press
155/3x3

single arm chins
right)
bw/1x1
15lbs/1x1
bw/1x1

single arm single leg pushups (feet elevated 4 steps)
left)bw/3x1
bw/4x1

[timberwolf]

10.17.06

oly lifts/ cardio

treadmill 11:45/ 1mile/107cal

hang snatch (below knee)
115/3x3
125/2x1
135/2x1
145/2x1
155/2x2

clean and press
155/3x3

single arm chins
right)
bw/1x1
15lbs/1x1
bw/1x1

single arm single leg pushups (feet elevated 4 steps)
left)bw/3x1
bw/4x1

PM workout

treadmill 13:00/ 1mile/ 104cal

front squats
135/3x1
165/3x4

seated calf raise (20sec intervals)
145/12(6,6)

seated ext. rotations
15/15x2 (per side)

[timberwolf]

This morning I weighed just under 178lbs.

Also here's a pretty crappy vid of me doing a single arm chinup...
http://www.youtube.com/watch?v=wDJ2ooIZtiE

I'll try and take a better one next time, or when I can hold a 30lb dumbell as well.

[chickeneater]

This morning I weighed just under 178lbs.

Also here's a pretty crappy vid of me doing a single arm chinup...
http://www.youtube.com/watch?v=wDJ2ooIZtiE

I'll try and take a better one next time, or when I can hold a 30lb dumbell as well.

geez, your jacked and ripped! I can't imagine what you looked like 12#'s less

[timberwolf]

10.11.06

upper body/ heavy

benchpress
(135/5x1)
185/5x1
205/5x1
235/5x1
250/5x1
255/5x1

high incline single arm press
left)
55/8x3
right)
same

chest supported t-bar row
65/8x3

face pulls
80/10x3

hangingleg lift
5x3

10.18.06

upper body/ heavy

benchpress
135/5x2
185/5x1
240/3x5

high incline press (single arm)
left)
60/7x4
right)
same

chest supported t-bar row
70/8x3

face pulls
80/12x2

[Vipor]

Hey man, I tried those one handed chin ups and they seemed to work really well. Ty for posting it here and reminding me, I think i'm going to start doing them a lot more often.