Timberwolf 2009

[timberwolf]

Previous training log...
http://forum.bodybuilding.com/showthread.php?t=6453661

Favourite pics from 2008
end of february...


beginning of august


end of october


In terms of development, bodyparts I'm looking to bring up are lower body (quads especially) followed by delts and then lats. I was saying to pt and ascent81 (my training partner) recently that if I could add on 10lbs of musclemass as a scupltor would... 7lbs would probably go to legs alone.
In terms of exercises that I'd specifically like to work on in increasing... overhead press.

Favourite supplements that will hopefully be a staple throughout the year will be:
Controlled Labs Purple Wraath
Controlled Labs Blue Gene
Cytosport Musclemilk
Controlled Labs Orange Triad

Just before the holidays I was approaching 184lbs.... due to stomach flu lost 7 lbs but today was back to 178lbs.

[timberwolf]

01.01.09

volume back

bands

neutral grip pullups (1 min intervals)
bw/9x10
bw/10x1
(10:16 total/ 11 sets/ 100 reps)

wide g. pulldown (1 min int)
120/11x5
120/12x1

behind neck pulldown (1 min int)
120/10x4

stiff arm pulldown (1 min int)
75/10x4

chest supported cable rows (1 min int)
90/12x6

rear delt machine (1 min int)
105/12x6

(total time 37:26/ 36 sets)

concept rowing 2:58/ 754 m/ 51 cal

Was still feeling a little under the weather.

[The_Warhammer]

Dang man. That's all I can say.

[timberwolf]

01.02.09

heavy delts/ traps

bands

strict press (2-3 min rest)
(bar/12x1, 65/8x1, 95/5x1, 135/1x1)
145/4x1
145/7x1
(push press) 165/4x1

laterals
left)
35/12x2
right)
same

alternate front raise
30's/12x2

machine press
145/4x1
145/7x1

overhead shrugs
165/12x1
165/15x1

dumbell shrugs
left)
100/12x2
right)
same

concept rowing intervals
4:45 total time/ 1260 m/ 89 cal

[timberwolf]

Dang man. That's all I can say.

Thanks, man.

[rdrb]

What are your macros for bulking and cutting?


Also, why do you take Muscle Milk?

[timberwolf]

What are your macros for bulking and cutting?


Also, why do you take Muscle Milk?

Musclemilk I take for protein...and the fact it tastes damn good. Though it is more of a meal replacement.

Besides the amount of calories, macros for bulk compared to cutting is higher in carbs and slightly lower in protein. I'm actually going to experiment with 250-300g this time whereas before I rarely went over 225g. As for cutting I prefer lowering my carbs to the neighbourhood of 150g and lower. Fats just make up the rest of the calories... but gnerally pretty high either ways.

[HeartofaLion]

hey man good physique.


quick question about your notes.
when u say 80/10x4

is that 80 pounds 4 sets of 10 reps? or 10 sets of 4 reps? thanks

keep up the amazing work.

[timberwolf]

hey man good physique.


quick question about your notes.
when u say 80/10x4

is that 80 pounds 4 sets of 10 reps? or 10 sets of 4 reps? thanks

keep up the amazing work.

That one.

[HeartofaLion]

thanks much bro.
you are an inspiration to all of us.

out of curiousity, how long have you been lifting seriously?

[timberwolf]

thanks much bro.
you are an inspiration to all of us.

out of curiousity, how long have you been lifting seriously?

Thank you very much.

Just over 10 years. Started lifting when I was about 13 but on and off. In the past 10 years longest I've missed a workout for is 2 weeks and that's happened only 3 times. Even then each time I was doing callisthenics or finding some way to exercise.

[HeartofaLion]

quick input needed here,
since u posted your workout log, and naturally people want to get close to your physique, myself included, you think that much volume is good for mass building? ive usually only done about 20 sets per body part whereas you see to hover around 25-30.

[Fifty+]

Great workouts! Great physique!! I was wondering what an overhead shrug is??

Best of luck in "09. Hope your back problems get better..

[K-Dawg_05]

Musclemilk I take for protein...and the fact it tastes damn good. Though it is more of a meal replacement.

Besides the amount of calories, macros for bulk compared to cutting is higher in carbs and slightly lower in protein. I'm actually going to experiment with 250-300g this time whereas before I rarely went over 225g. As for cutting I prefer lowering my carbs to the neighbourhood of 150g and lower. Fats just make up the rest of the calories... but gnerally pretty high either ways.

So are you still eating around maintenance with one refeed day like in your last journal?

[timberwolf]

12.27.08

lower body

hang snatch
bar/5x2

drop snatch (to the front)
bar/5x2

overhead squats
(bar/10x1, 65/5x1, 95/5x1, 115/3x1, 155/1x1)
155/4x1
155/5x1

lunges
185/14x1
185/20x1

squats
185/8x2
185/10x1

lying leg curl
130/8x2

01.03.09

lower body heavy

bands/ dynamic stretching

hang snatch
bar/10x2

drop snatch (to the front)
bar/5x1
bar/8x1

overhead squats
(bar/10x1, 65/5x1, 95/5x1, 115/3x1, 135/1x1)
165/3x1
165/5x1

lunges
135/12x1
185/22x1
205/12x1

squats
205/8x2

lying leg curl
130/10x1
130/8x1

farmer's walk
100's/4 lapsx1

hanging raise
10x2

hanging lever twists
16x2

overhead squats
95/25x1

[gbg]

Timber!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

[timberwolf]

quick input needed here,
since u posted your workout log, and naturally people want to get close to your physique, myself included, you think that much volume is good for mass building? ive usually only done about 20 sets per body part whereas you see to hover around 25-30.

20 sets is fine. Now that I'm doing a heavy day...on my heavy days I do only 8-10 sets per bodypart.

Great workouts! Great physique!! I was wondering what an overhead shrug is??

Best of luck in "09. Hope your back problems get better..

Thank you.

[UltraTrunks]

would you suggest doing each body part once a week if you're doing volume training?

[HeartofaLion]

you find that doing 2 workouts a day is not detrimental?

[timberwolf]

So are you still eating around maintenance with one refeed day like in your last journal?

I'm going to be up to 3000 calories with the 2 cheat days also being at 3000 calories but with no regard to macro ratios.

Timber!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Giselle!!!

[timberwolf]

would you suggest doing each body part once a week if you're doing volume training?

I actually prefer twice. But it really is an individual thing.

you find that doing 2 workouts a day is not detrimental?

Again, as above, it depends on the individual. I think twice per day is fine if your nutrition is on and you're still getting enough rest/ sleep. Like most other factors you also have to give your body a chance to adapt to higher volume and higher frequency.

[spirit3530]

Thank you very much.

Just over 10 years. Started lifting when I was about 13 but on and off. In the past 10 years longest I've missed a workout for is 2 weeks and that's happened only 3 times. Even then each time I was doing callisthenics or finding some way to exercise.

10 years and going strong. When I hit 40 it will be 10 years. I hope I can remain as consistent as you have. Keep up the good work kane.

[Energetical]

Kane ! Will be subbing

So you gunna update us on your competition status, you decided to compete yet ??

[UltraTrunks]

thanks for the lower body stretching video in your series.

i will be doing those static stretching post workout after legs day tomorrow.

im always open to more static stretching, if you got any new ones please let me know. THanks !!

[timberwolf]

01.04.09

conditioning

precor 24:00/ 250 cal

dynamic stretching

superset
muscleups
bw/5x6
hang snatch
65/5x6
(60 total/ 15:45)

standing calf
(95/12x1, 175/8x1, 255/5x1, 335/3x1)
395/10x2

[timberwolf]

01.05.09

heavy chest

bands

bench
(95/12x1, 135/8x1, 185/3x1, 225/1x1, 285/1x1)
265/4x1
275/4x1
275/3x1

incline dumbell bench
100's/5x2

hammer s. incline
left)
115/6x1
125/5x1
right)
same

rowing intervals
total 5:39/ 1500 m/ 106 cal/ 60 sec rest

[timberwolf]

01.05.09

heavy chest

bands

bench
(95/12x1, 135/8x1, 185/3x1, 225/1x1, 285/1x1)
265/4x1
275/4x1
275/3x1

incline dumbell bench
100's/5x2

hammer s. incline
left)
115/6x1
125/5x1
right)
same

rowing intervals
total 5:39/ 1500 m/ 106 cal/ 60 sec rest

01.05.09 (pm)

volume chest

incline bench (1 min intervals)
135/12x4

tucked planche dips
bw/12x2
bw/15x2

cable crossovers
65's/12x4

(12:53 total/ 12 sets)

muscleups
bw/5x1

hanging raise
10x3

[timberwolf]

01.05.09

8:00(am)
tuna kit (minus crackers) w/ rye toast

8:30
1 scoop Pw

9:30-11:00 (workout)
2 scoops PW

11:00
2 scoops Golden Finish
1 scoop Musclemilk

1:30(pm)
4 soft boiled eggs

2:30
2 scoops Musclemilk
1/2 cup egg whites
1/2 scoop oatmeal
1 tbspn condensed milk

5:30
tuna kit (minus crackers) w/ rye toast

7:00-8:00 (workout)
2 scoops Pw with 1/2 scoop whey

9:00
grilled chicken breat strips
PC Glazed chicken w/ rice

10:30
Jack link's beef pepperoni
granny smith apple

2259 calories/ 72g fat/ 186g carbs (18.5g fibre)/ 212g protein

Still a little under the weather. No apetite at all and get nauseous during my workout.

[wave_length]

Hey timber, great journal and inspiration for the old farts!
Hope you made it through your stomach flu!

[cawiau]

Hey bro, saw you in the latest edition of Muscle & Fitness magazine! You looked amazing!

Keep up the good work!

*subbed*