nwskier presents the workout journal 2009

[nwskier]

The new and improved 2009 NWSKIER workout journal is here!

NWSKIER stats (Feb 1st, 2009)
5'11"
185lbs

Background
Though I no longer compete in skiing, I am still very active in the sport. It?s important for me to continue to perform at a high level. These days, you are more likely to encounter me climbing mountains to ski technical routes as opposed to charging through freestyle moguls. The mountains are the backbone of my existence so this log may also include backcountry ski touring, mountain biking, whitewater kayaking, swimming, and other various forms of outdoor cardio in addition to my iron addiction.

After an experience with Testicular Cancer in 2002 is when I got more serious about lifting. Going through treatment, I swore I?d never want to feel weak again (hence my addiction to working out and a constant drive to improve)

Sample of Lifting Personal Bests
due to current shoulder injury, I have limited incline and shoulder work
BB Bench 275x5, 255x10
BB Incline 245x8, 225x10
BB Push Press 185x5
Seated Military 185x5
Squat 335x8
BB Lunge 205x10
Deadlift 335x5


Goals are three fold for 2009

1) Strength & Mass - add strength and lean body mass
2) Recovery - get shoulder back to 100%
3) Get Shredded - I would like to be 8% @ 175lbs by June 2009


How will I measure and benchmark my success:

*Progress Pictures updated monthly
*Reduction in Body Fat
*Macros Diet Numbers will be recorded and posted as frequently possible
*Workout numbers will be compared. PR?s will be noted for both reps and weight (RED is for Reps PR / BLUE is for Weight PR)
*General Feeling / ROM / Flexibility in Shoulder Recovery

Note that I will be more concerned with the mirror effect as opposed to lifting numbers. I am still finishing up the healing process on my right shoulder from a labral tear last summer. Physio sessions will be included regularly though comments may be brief. If you have a specific question on a PT exercise, feel free to post or send a PM.


Diet
I am following the Anabolic Diet for my first two months. This is familiar to me so it should make for an easy adjustment. High Protein, High Fat, Low Carbs on weekdays with a carb loading on the weekends.


Supplements I?m starting with include

*Size-On
*HyperShock (pre-workout NO)
*Animal Flex, CLA and Glutamine (joint support)
*Fish Oil
*Perfect Zero Carb Isopure (whey protein)
*Xtend (4 scoops intraworkout)

Additional supplements may be added - I am considering some beta-alanine and a metabolism booster such as BSN's Atrophex. I will note any additional supplements in the journal as they are started

Workout Split
I follow a general plan but due to the shoulder recovery I will sometimes modify my workouts as it has worked best to train instinctually

Monday Lift / Cardio
Tuesday Lift / HIIT
Wednesday Off
Thursday Lift / HIIT
Friday Lift / Cardio
Saturday Ski
Sunday Ski / Possible Lift (I like to get in one good weekend lift)


Warm ups and Cool Down will consist of PT for lifting sessions


A few current pics (these will be updated soon with standardized shots to track progress)

chest (dec 2008)


front (jan 2009)


back (dec 2008 / jan 2009)




quad (dec 2008)




Feedback, comments and support are welcome!

[141455675]

FIRST!!! boom!

Def in on this Tim! Gonna be good mate

Time to shred this up!

[flanka]

Subbed.

[bwelch1985]

In!

Dis gon be fun!

[Surive123]

Hey!

[LSU1]

In This Mofo

[BluntD]

First page.

[nwskier]

FIRST!!! boom!

Def in on this Tim! Gonna be good mate

Time to shred this up!

Subbed.

In!

Dis gon be fun!

Hey!

In This Mofo

First page.

thanks fer sub'n fellas. appreciate the support!

page 1 is stacked so ima gonna have to kick some ass in this here journal

first workout coming up this afternoon- whoohoo! luckily it's not legs b/c my quads and hammies are feeling it still from the massive ski touring/climbing sessions from the weekend.

[Surive123]

Can't wait to see the workout.

[matthor]

locked and loaded

lets get this cranking timmy!

[Screamin]

Subbed

Keep it rockin' Timmeh! Goals look great.

[PaC-mAn8]

O hello good sir

[5Six]

Unsub'd for awesomeness~

[Kyle.Lgk]

sub'd fo sho GL

[nwskier]

locked and loaded

lets get this cranking timmy!

Subbed

Keep it rockin' Timmeh! Goals look great.

O hello good sir

Unsub'd for awesomeness~

LOL

sub'd fo sho GL

thanks guys, appreciate the support!

workout #1 in the new journal is complete.

[nwskier]

*short on time today so formatting is minimal*
I'll tweak the format as the workouts continue
Just numbers & general thoughts today

Diet Macros
(before protein shake before bed)
2567 cal
49% fat
45% protein
6% carbs (31g)


CHEST/BACK

BB BENCH
-135x20
-205x8
-245x8
-245x8
-255x4 ---> 225x6

Not bad for first time in 45+ days. Shoulder still not quite a 100% but I'm cautiously optimistic. Focused on tucking in the shoulder blades and force the scapular muscles to initiate the load. Performing 10 slow pushups w/plus prior to each set helped with shoulder positioning. Also using more of a powerlifting arch made shoulder feel stronger. Will keep this lift in rotation for now but is dependant on how shoulder continues to feel. Reps between 5-8 seem like the right fit.

LAT PULLDOWN (UH GRIP / PLATE LOADED HS SETUP):
(total weight / does not include lever)
-230x8
-250x7
-270x5*Rep PR
-270x4 --> 230x5 --> 200x10
-200x10

Pretty stoked on these tonight! Tied a REP PR and got some really solid MMC. Definitely a highlight tonight

SINGLE ARM ON PEC DECK
-180x6 (bothered shoulder a bit, dropped weight down)
-135x8
-135x8
-135x8

these were okay- had to moderate the weight to accommodate the shoulder. felt light but able to get a decent squeeze in the pecs

SEATED LOW CABLE ROW
-180x6
-165x8
-165x8
-165x8 --> 120x8

Need to put a lot more focus on seated rows. I've been super strict on form lately, but have felt weaker overall. Focus priority is on MMC though and I'm not worried about numbers.

PT WORK
-Stability Ball Y, T, I, W (5 sets of 8 reps each)
-Ball Hugs (5 sets of 15 reps each)
-McConnell strength cord work (5 sets x 3 variations x 10 reps each)

HYPEREXTENSIONS
-45x12
-70x7*Weight/Rep PR!
-45x10
-45x8

Another solid output. Lower back was fried- felt much better placing these after the seated rows in rotation

T-BARS
-135x15
-135x15
-135x15

Felt pretty solid, kept weight light to focus on form and MMC

DB ROTATOR CUFF WORK
-3 sets of 10 reps

DB EXTERNAL ROTATION
-3 sets of 10 reps

BB ROWS
-135x15
-185x8
-195x7 --> 155x10
-135x15

These were supposed to be #1 or #2 in the rotation today, but got bumped to last because the monday night gym crowd. Frustrating, but pleased with the reps/#'s toward the end of the workout

DB PULLOVERS
-80x15

Good pump to end the workout


GENERAL COMMENTS

-Felt good to hit some chest again. Might experiment with DB next time to see what feels better on the recovering shoulder

-I like mixing PT into the workout as opposed to performing separate. It keeps the flow interesting while focus remains on shoulder

-Couple PRs on day 1. I'm mixing the SizeOn / Xtend cocktail for intra-workout and Hypershock as my pre-workout choice.

-Nice vascularity today

-Monday evening gym crowds FTL!

[141455675]

Look at this....optimistic yet smashing awesome weight. Beastly chest at full potential but also impressive when taking it easy!!

That is a MASSSIVE lat pulldonw Tim.

Sucks a bit about the crowds pushing the rows so far back, I rekcon you could have hit a PR on them tonight, as you'd done an awesome job!

[LSU1]

good stuff man, but be careful with those heavy pulldowns

id like to see those rows focused on earlier in the workout (i know gym is crowded, but still)

good flat bench, dont go too crazy too early, remember, the earlier you get fully healthy, the faster you can get back to making real progress

[Kyle.Lgk]

Damn bro, impressive weight ur putting up... u drop set just like I do

ur bench is strong for ur size bra... especially for having a shoulder injury, I know how that **** goes...

BB Rows look good... I just started doing those for the 1st time... strugglin... i'll be hittin up again on thursday if I don't mimick this routine on wednesday instead

80x15 is an intense Pullover set... any reason you go so high rep?

[nwskier]

Look at this....optimistic yet smashing awesome weight. Beastly chest at full potential but also impressive when taking it easy!!

That is a MASSSIVE lat pulldonw Tim.

Sucks a bit about the crowds pushing the rows so far back, I rekcon you could have hit a PR on them tonight, as you'd done an awesome job!

thanks bud. i'll get that bb row PR on thursday! i'm hitting horizontal pulling 2x per week.

good stuff man, but be careful with those heavy pulldowns

id like to see those rows focused on earlier in the workout (i know gym is crowded, but still)

good flat bench, dont go too crazy too early, remember, the earlier you get fully healthy, the faster you can get back to making real progress

good point on rows- shouldn't let crowds dictate the flow.

pulldowns i'm going with UH grip. I can get my back much more involved. The difference in grip is huge. Doc wanted me to focus on the following lifts: BB rows, CG Pulldowns, Tricep Pushdowns, Hypers, and Seated Rows. I'll be lifting those 5 exercises 2x per week. First combo will be with a short chest session. The second day will probably be combined with biceps/triceps.

as for chest, i'm just feeling it out right now. I could go for more reps on my sets- but held back a bit. it's all about mmc - #'s are secondary right now. I'll probably stick with 225-245 for bench for the time being. Would love to get back up to 275x5 but that'll be next year lol.

problem with the rows was the bastard hogging the rack I like to use. it has a mirror on the horizontal side (which I need) that helps me check my form. tbh, I don't like doing rows unless I can use that mirror for constant form check.

Damn bro, impressive weight ur putting up... u drop set just like I do

ur bench is strong for ur size bra... especially for having a shoulder injury, I know how that **** goes...

BB Rows look good... I just started doing those for the 1st time... strugglin... i'll be hittin up again on thursday if I don't mimick this routine on wednesday instead

80x15 is an intense Pullover set... any reason you go so high rep?

thanks. chest has always been strong but not sure i'll do much for drop sets. sucks I used to be much stronger but I don't want to f*k up my shoulder anymore so i'm trying to take it easy right now. bench is on a 'tentative' status in my rotation- and I'll take it out if the DOMS become crap or it just doesn't 'feel right'

rows are also new to me- and I kinda suck at them atm LOL, but that will change. lower-mid back is my weakest link right now.

as for pullovers, I wanted to do a light set to 'cool down' before leaving the gym. I'll do a full couple sets of pullovers when I hit back/triceps/biceps on thursday (typically use 100's - 110's for sets). Would have done traps, but decided to save that to combine with Legs for tomorrow.



Great feedback as always. appreciate the comments.

[Surive123]

ah, low carbs I see.


I think I may NEED to do something like that again.



but I just don't wanna

Good work with the bench and everything else dude. I want you at 100%!

[bwelch1985]

OMG...I would not be able to get off the couch w/ only 30 grams of carbs! Will this diet put you in ketosis? If so, it seems to me like the weekend refeeds would constantly knock you out of ketosis leaving your body confused as to what its primary energy source is....fat? carbs?

Dude your vertical pulling power is just SICK...My old gym had a HS UH pulldown machine and I never got above 180-200 on it! BB Rows weren't bad either considering how much **** you had already done by the time you finally got around to them....I can guarantee those numbers will be skyrocketing in the weeks to come.

Oh, and your submaximal pressing > my max efforts.....just don't push that shoulder too hard too soon!

[Screamin]

thanks. chest has always been strong but not sure i'll do much for drop sets. sucks I used to be much stronger but I don't want to f*k up my shoulder anymore so i'm trying to take it easy right now. bench is on a 'tentative' status in my rotation- and I'll take it out if the DOMS become crap or it just doesn't 'feel right'

Have I mentioned that I hate you?

*looks at weak-ass chest compared to Tim*



Rock it, bud!

[nwskier]

ah, low carbs I see.


I think I may NEED to do something like that again.



but I just don't wanna

Good work with the bench and everything else dude. I want you at 100%!

I'm only doing AD through early March... I have a work trip to Southern California on tap and I'm hoping to put in a 'beach day' with a few lady friends before flying home from the conference- that's the motivation for AD

It's going to be a long while before I'm at a 100% on chest/shoulders It sucks when you know what you are capable of but can't do it. That's alright though- it'll give me time to work on my sucky horizontal pulling!

OMG...I would not be able to get off the couch w/ only 30 grams of carbs! Will this diet put you in ketosis? If so, it seems to me like the weekend refeeds would constantly knock you out of ketosis leaving your body confused as to what its primary energy source is....fat? carbs?

Dude your vertical pulling power is just SICK...My old gym had a HS UH pulldown machine and I never got above 180-200 on it! BB Rows weren't bad either considering how much **** you had already done by the time you finally got around to them....I can guarantee those numbers will be skyrocketing in the weeks to come.

Oh, and your submaximal pressing > my max efforts.....just don't push that shoulder too hard too soon!

Not quite ketosis- but it works. I did a 2 month stint on AD last Spring and got good results. I could never do a full keto- I need some carbs! I've got an e-book on AD if your interested.

Vertical pulling has always been good (as far as lat strength / not so much for deadlifts) - was a swimmer growing up before I switched over to skiing.

BB rows are a priority for me- they will go up! As for pressing, I'm not going to be able to push myself too hard with the shoulder. Am fully expecting you to lap me on those efforts- I think you are sandbagging b/c you've been putting up some really strong numbers lately. kinda jealous!

Have I mentioned that I hate you?

*looks at weak-ass chest compared to Tim*



Rock it, bud!

haha, another sandbagger here. thanks fred, but you're incline power is awesome man- don't sell yourself short! try adding some low cable incline flyes to the mix- those will squeeze the tar outta the pecs.

I miss doing inclines

[matthor]

**** dude, straight back into chest and crushing 255? I'd ahve kept it a lot more conservative for a while personally and just get the groove back. Hope the shoulder is feeling ok today after that.

Unfortunate the rows got pushed back but the pulldowns look solid.

Focus on hypers, seated row and BB rows? how about just dead lift lol

[nwskier]

**** dude, straight back into chest and crushing 255? I'd ahve kept it a lot more conservative for a while personally and just get the groove back. Hope the shoulder is feeling ok today after that.

Unfortunate the rows got pushed back but the pulldowns look solid.

Focus on hypers, seated row and BB rows? how about just dead lift lol

I wanted to get a baseline for chest, but may end up doing higher reps with 225 for a bit. 245 actually felt fine - I'll cap sets at that weight for now.

In regards to DLs I brought that up to one of the docs and they said it would be okay, but the horizontal focus on the rows was preferred.

Oh and rows will be #1 or #2 in the lineup for Thursday's session

[matthor]

i just love some deads

GOod plan with the flat bench - we want you healthy first and foremost!

[flanka]

Huge Benching Tim. If you can do that after all that time off then 315 shouldnt be too far off.

Big pulldows as well. Decent numbers on the BB rows at the end of training. Should be able to do alot more having it as your first back exercise.

[nwskier]

i just love some deads

GOod plan with the flat bench - we want you healthy first and foremost!

haha, you definitely have a thing for deads (but you're damn good at those sumos, too!).

some DOMS today with the shoulder but not as bad as expected. still need to go in moderation with any pressing though. I wanna be back to 100% too, but can't rush progress.

Huge Benching Tim. If you can do that after all that time off then 315 shouldnt be too far off.

Big pulldows as well. Decent numbers on the BB rows at the end of training. Should be able to do alot more having it as your first back exercise.

cheers john! wish I could give 315 a go. I've done as high as 255x10 so pretty sure I could nail 3 plates touch/go if the shoulder allowed me to get back to that level and use full power for a few workouts. But no plans right now to go heavy. Just trying to get the shoulder back to 100% and maintain some decent chest mass and strength.

pulldowns felt fantastic. going with the uh grip has been great on the shoulder and been feeling stonger on those each session. rows are pretty weak- I'm going to be putting a lot of effort into those. can't imagine how you can row 3 plates! that's sick!

[nwskier]

again pretty short on time today- workload has been crazy and sleep not the best.

Diet Macros
(before protein shake before bed)
2384 cal
51% fat
42% protein
7% carbs (26g)


LEGS

FRONT SQUAT
-135x10
-185x10
-205x5
-225x5* (too much pressure on shoulder today)
-185x10

Nice depth today, solid push. Shoulder flared up a bit on the heavier load so backed off and dropped down to 185 rather than go for my next set at 235.

LEG PRESS
(feet pointed outward)
-12Px10
-14Px10
-14Px10
-16Px8

Wasn't feeling it tonight, energy was down

PT WORK
-DB Ext Rotation
-McConnells (strength cord / 90 deg and vertical rotation)
-Cuban Presses
-Rotator Cuff w/DB
-Shrugs
-Ball Hugs

BB LUNGES
-135x10
-185x10
-185x5

Got in two solid sets, but very fatigued today- comments below


GENERAL COMMENTS

-Workout/energy kinda sucked - but it was not unexpected. The last few days I've had some terrible sleep and a lot of work-type stress. Overall workload this week is huge, but gets better as week progresses.

-I knew I should have taken today off but I made a decision to force this workout. Not always the best idea- but I made a good decision to bail early on the workout. No need for an injury when you start lifting sloppy.

-Unless I feel super-energized, will likely take tomorrow off and regroup for the next session.