eLEVATION! nwskier 2010 mountain lifting journal

[nwskier]

I like to ski, but I am also dedicated to lifting

Current Stats
5-11 and 183lbs
Bench 315 (Incline 255x7)
BB Rows 325x5
Pendlays 265x5
BB Military 205x5
Squats 335x7
Fronts 255x5

Progress Pics (others are on my bodyspace/photos)
January 2009


December 2009



To give you an idea of what I like to do in the mountains...

Summiting the Boulder Glacier route atop Mount Baker, WA before skiing down


Climb up couloirs and ski down them


But mostly I like to ski powder

Goals for 2010
Bodyfat: achieve 9% or lower (at no time being more than 12%)
Weight: 175lbs (lightest) and 190 (highest)
Increase my size and definition
KEEP MY SHOULDER (and rest of me) injury free!
I will document my progress with updated pictures and goals

LIFTING GOALS
Bench 315x5 and 275x10
Military 225x5
BB Rows 405x5
Squats 405x5
(Note: squat focus will be mainly after ski season)
No other immediate goals. I will add new goals as the journal progresses

OTHER GOALS:
Stay safe in the backcountry (re: avalanches / decisions / skiing)
Continue to improve my skiing and conditioning
Bust my ass at work so I can get more ski time
Get 8 hours sleep per night (i'm a terrible night owl)

ABOUT ME / BACKGROUND
Im a skier that is addicted to lifting and general fitness
I enjoy a good strength-weight ratio and plan on increasing it in 2010
I was an athlete growing up- competing in a number of sports, but spent most my time skiing

PHYSICAL HISTORY
-In 2002, treated for Testicular Cancer (similar to Lance Armstrong- but not at quite as advanced stage). Ive been clean now for over 7 years and cleared the major 5 year cancer-free hurdle. This particular life event is what drives a good part of my lifting passion. During the treatment, I felt weak and dependant on others. I NEVER WANT TO FEEL WEAK AGAIN!
-In Spring 2008, I tore my labrum in my right shoulder. I spent the latter part of 2008 and early part of 2009 rehabbing my shoulder (no surgery) doing intensive PT. I put my shoulders health first when lifting.

TRAINING SCHEDULE
My workouts are at 6200 FEET above sea level! I live in a resort town, but work a regular M-F job. So that means either lifting early in the morning or late at night. Occasionally I get a ski break at work where Im able to go out and make a few laps on the mountain- adding to the daily cardio. Weekends are primarily focused around skiing. Any weekend lifting sessions would usually occur after skiing. For winter, I also de-emphasize quad work as Im already working them a ton on the mountain with skiing. Hamstrings, however, will continue to get major focus in the gym. Its important to keep a good balance between hamstring and quad strength.

Primary focus is Back work (horizontal rowing/pulling), Scapular and Lower Trap work = all support the health of the shoulder. Im also focused on making gains to all other muscle groups.

With my job, I have a decent amount of work travel (about 7-8 weeks/year) so when Im on the road, I make time to get in my workouts. There is no excuse for not keeping up. When traveling, Im usually pretty fired up to use regular MP benches and Hammer Strength plate loaded equip- things I dont currently have good access to (I use a squat cage for setting up seated military bb presses)

PROGRAM
I plan on rotating between heavy weight, low rep work with some medium and high rep work. Normally follow a 5x5 style routine pyramiding up in weight followed by one high volume set on each compound. Programs will be adjusted based on season.

Cardio: Consists mostly of skiing. I will be getting in at least 4 days per week on the mountain, of which two of those at minimum will involve significant hiking or skinning uphill. These will be denoted as backcountry skiing or backcountry ski tour. Pics and occasional vids will be provided for perspective when possible to keep the journal lively and fresh.

Other supporting cardio efforts include (but not limited to) Mountain Biking, Whitewater Kayaking, Swimming, Elliptical, Rowing, and other mountain-style focused activities. Running may or may not appear. I hate running and it messes with my knees.

SUPPLEMENTS
Pre-Workout ~ Jack3d
Intra-Workout ~ Xtend + SizeON creatine
Post-Workout ~ Whey Protein Shake
Bed Time ~ Casein Protein
Beta Alanine (3x per day)
Super Cissus Joint Formula (2x per day)

I appreciate everyone's support. It's a great community on here and look forward to pushing both my limits and everyone elses in 2010.

[nwskier]

FRIDAY, JANUARY 1st: Backcountry Skiing

Summary
Woke up a little groggy from New Year's Eve festivities, but sucked it up and went for two good hikes. Climbed about 3,500 feet today. Here's a quick view of the climb up Mt. Glory. My goal is to make this climb in 35 minutes from road to summit (currently about 50 minutes) - the climb i'm talking about is the opposite peak pictured (not where I'm standing)


Closer inspection of the bootpack


Fortunately it yielded good rewards



SATURDAY, JANUARY 2nd - Backcountry & Resort Skiing
Another good ski day. No pics from today though. Legs are feeling thrashed after 3 good days in a row on the mountain. One more big day coming up tomorrow before the legs get a rest. FYI- all lift served skiing for reference is at my home base mountain- Jackson Hole, WY (www.jacksonhole.com) unless otherwise noted.


Upcoming Schedule
-Sunday full day skiing
-Monday back to lifting with targeted session of delts and arms to kick the New Years off

[Trey70]

foist, subbed

[2 D]

In like Swim wear!

Some great pics as always Tim, base of snow appears to be building up nicely judging by those pics. Is most of the mountain open then?

[141455675]

you know im up in here Timbo!

ready for anther epic year from you bud! huge inspiration.

pics looking shexy as and a 225 MP will warrant vids

the skiing looks great, and i bet you can shave 15 mins off that 50min climb

[xquick]

in.

[wabeer1]

Checkin in Terminator Timbo

Can't wait to see your were you take in 2010 Terminator Timbo. Lookin beastly mofo!

Your last journal was very inspirational and got to credit alot of my success to your lifts and systems..watch out this year as I am gunning for your prs

[Justin-27]

....TERMINATOR TIMBO!!!


As usual, great log, inspiring, detailed info and killer pics!

[Darkwatcher759]

badass new title and intro Tim. Keeping us riveted. I didnt know too much of the backstory, but it seems like were in for some monster numbers this year

[George Costanza]

In for a skiier...I'll be following man. Sick physique already.

And I'm jealous as **** of you for summiting...I've been stuck on the East Coast my whole life (except for going to college in Indiana)...best I can get to is 4k feet high via gondola in Killington Vt. haha

[latvia1230]

Great goals to see, and nice pics !
Will follow your progress again this year, you're a great source of motivation!


I look forward for my ski holiday in february... been a year now!

[nmsk80066]

in and loving the new thrread already! 2010 will bring great things

[scrmnws6]

Im subbing just for the pics... lol.

[nwskier]

foist, subbed

nice. thanks for the sub

In like Swim wear!

Some great pics as always Tim, base of snow appears to be building up nicely judging by those pics. Is most of the mountain open then?

mountain is getting better, lower mountian needs some help
good to have you andy!

you know im up in here Timbo!

ready for anther epic year from you bud! huge inspiration.

pics looking shexy as and a 225 MP will warrant vids

the skiing looks great, and i bet you can shave 15 mins off that 50min climb

thanks ryan! great to see you following. I won't disappoint

in.

celebrity on board! sweet

Checkin in Terminator Timbo

Can't wait to see your were you take in 2010 Terminator Timbo. Lookin beastly mofo!

Your last journal was very inspirational and got to credit alot of my success to your lifts and systems..watch out this year as I am gunning for your prs

you can aim for my PRs but I'll be shooting for reps beyond my PRs
glad to have you mate, you're an inspiration as well
besides good to have another Team 30s support member here

....TERMINATOR TIMBO!!!


As usual, great log, inspiring, detailed info and killer pics!

surfs up! great to have team hawaii on board

badass new title and intro Tim. Keeping us riveted. I didnt know too much of the backstory, but it seems like were in for some monster numbers this year

haha, I'll try my best! time to get elevated

In for a skiier...I'll be following man. Sick physique already.

And I'm jealous as **** of you for summiting...I've been stuck on the East Coast my whole life (except for going to college in Indiana)...best I can get to is 4k feet high via gondola in Killington Vt. haha

thanks bud and thx for the sub.
killington is pretty good for out east. ever make it up to Stowe or Jay?

Great goals to see, and nice pics !
Will follow your progress again this year, you're a great source of motivation!


I look forward for my ski holiday in february... been a year now!

ahh, Lats in the house! thanks for following bud.
where u headed on ski holiday?

I've got some friends competing in Sochi in a few weeks for a big mountain contest
that place is high on my list to get to (someday, lol)

in and loving the new thrread already! 2010 will bring great things

thanks for the sub and support!

Im subbing just for the pics... lol.

HA! lolz. I'll try to keep the pics coming

[nwskier]

SUNDAY, JANUARY 3rd: Ski Touring

Some friends in town visiting from Tahoe so had a good crew to go explore and find some powder. Ended up spending quite a bit of the day out in the mountains and the hikes were a bit exhausting so decided to table the lifting session for tomorrow.

My legs are really looking forward to a few days of office work this week after 4 consecutive days on the mountain. Storm is forecast to dump hopefully 1-2 feet of snow on Tuesday into Wednesday so things are looking up for some great skiing this week.

Had to keep things really mellow today. Avalanches have been a big concern the past few days as the weather warmed up and changed the snowpack. Couple people had close calls yesterday and today.

Found this avalanche debris/zone after it released (probably an hour earlier by another skier). Won't go into much detail on avalanches in this thread but if you want to learn more, visit www.avalanche.org or www.avalanche.ca

Close to a 1m (3 foot) fracture in the starting zone - fkn scary amount of snow


Full slide path here (can see the starting area w/ the X up top)


We stuck to more mellow terrain today - some brilliant low angle powder.


Nachos and beer apres ski, of course! (breakfast of Fitto?)


Just realized I forgot to include a 'core' shot in the progress pics
This is from November



First day of lifting in 2010 coming up 2morrow! Time to grow is here

[BleedCardio]

count me in. Beautiful mountains, wish I could get in a fraction of the time you do on the slopes!

[wabeer1]

That's some baddass terrain and the benchasourous is a wild beast that benches 500lbs and ski's regulary Think that it can even stop avalanches with its force haha!

Avalanches..what the ! - I would rather go swimming with sharks than be out there hehe!

Food looks awesome and beer the perfect compliement. I would just visit America solely for its grub (food!).

[141455675]

Tim, i would eat that for breakfast ANY day of the week big fella!

4 days in the mountains certainly deserves some much needed rest, and that 1m of snow is some serious ass snow lol.

pics are absolutely stunning, you look beautiful

....wat wut?

haha i love the scenery there mate. and yeh, for an old fella - you look 110%

[wynner64]

IIIINNNNNNNNN!!!!!!!!!


Looking forward to competing with you again! Your lifts will definitely push me to keep achieving! Pics look awesome...but what the hell happened to your face It's as if you were attacked by some form of black matter...how to you pick up chicks like that? Oh yeah...you wear your Wynner64 mask

[latvia1230]

ahh, Lats in the house! thanks for following bud.
where u headed on ski holiday?

No pbm mate! it's interesting to follow!

Going to southern alps to ski this year - Praloup will be it.

[nwskier]

count me in. Beautiful mountains, wish I could get in a fraction of the time you do on the slopes!

great to have you, thanks

That's some baddass terrain and the benchasourous is a wild beast that benches 500lbs and ski's regulary Think that it can even stop avalanches with its force haha!

Avalanches..what the ! - I would rather go swimming with sharks than be out there hehe!

Food looks awesome and beer the perfect compliement. I would just visit America solely for its grub (food!).

LMAO!

in all seriousness though, a 20cm or 10" break in the snow can kill you or cause serious damage. 1m fracture is downright scary

Tim, i would eat that for breakfast ANY day of the week big fella!

4 days in the mountains certainly deserves some much needed rest, and that 1m of snow is some serious ass snow lol.

pics are absolutely stunning, you look beautiful

....wat wut?

haha i love the scenery there mate. and yeh, for an old fella - you look 110%

lolz

thanks. and probably should have taken today off from the gym - forgot what 4 days in arow on the mountain does to my body
and for the old fella comment, I'm gonna absolutely destroy your rows tomorrow

IIIINNNNNNNNN!!!!!!!!!


Looking forward to competing with you again! Your lifts will definitely push me to keep achieving! Pics look awesome...but what the hell happened to your face It's as if you were attacked by some form of black matter...how to you pick up chicks like that? Oh yeah...you wear your Wynner64 mask

hell yeah! I'll be bringing the bench business on Wednesday this week
you've gotten ridiculously strong lately so it'll be good fun to push
and yep, you guessed my secret. the Wynner64 mask is all that's needed to destroy the single ladies scene

No pbm mate! it's interesting to follow!

Going to southern alps to ski this year - Praloup will be it.

nice! sounds awesome

[nwskier]

MONDAY, JANUARY 4th: ARMS (and some delts)

arrgh, first workout back and trying to get readjusted. not used to being up and lifting so damn early. oh well, good start back I guess

DB MILITARY PRESS
-55x10wu
-80x8
-80x8
-75x8

Superset with
EZ-BAR CURLS

-95x8
-105x8
-115x8
-115x8

Felt hella weak on db military this morning (80s went up so easily 2 weeks ago); looking forward to getting back to BB military soon as I'm just not as much a fan of DBs but they do provide good variety (and the rack was taken this morning so oh well). Curls felt okay and need to work on the bicep strength

SKULLS
-125x8
-135x8

Felt awesome today - time to bump up the weight!

SINGLE ARM STANDING CABLE CURLS
-30kg x 8
-35kg x 8
-35kg x 8

Rep PR today!

FLOOR SKULLS (Dead Skulls)
-115x8
-115x8

Triceps feeling some good pain here!

SINGLE ARM PREACHER CURLS
-45x8
-50x8

Little bit lighter, but rushed on time so having to speed up rests between sets to 30 seconds

DB OHE
-100x10

Sadly our DBs only go up to 100

COMMENTS

Decent workout; body is still thrashed from skiing
Need to adjust to these early fkn hours again - i'm not a morning person!
Huge Back day coming up tomorrow (gym opens at 515 now so I can get more time in the gym and not be rushed b4 work); Followed by Chest on Wednesday

Late for work; I'll check in on journals tonight

[xquick]

i feel you pain tim. for me though, it was readjusting to getting up to lift, just getting up to go to work

pics are absolutely stunning, you look beautiful
....wat wut?
haha i love the scenery there mate. and yeh, for an old fella - you look 110%

u may love the scenery, but u could never handle that snow you sissy

[wabeer1]

5.15 Solid workout and I would be happy with the DB MP stats! Might have to try those floor skulls and it's time to step up your Skull game TT!

Can't wait to see what you have installed for back tomoz!

[BleedCardio]

Felt weak throwing up 80s on DB military press, pssssh, that is my max! Followed up with big skull crushers, I've never tried the floor skulls, are these done just like normal skulls but laying on the floor?
Looking forward to a beastly back session!

[141455675]

and for the old fella comment, I'm gonna absolutely destroy your rows tomorrow

psssh, at one stage my rows could have come close to yours. nows its rather pathetic on my behalf

lets get some rest next time
but jesus, you still PR'ed

[phal]

Wooooo, I almost missed this. Nice workout, gjdm on the curls - at least when working out early I bet you beat the crowd/new years people haha

[nwskier]

i feel you pain tim. for me though, it was readjusting to getting up to lift, just getting up to go to work


u may love the scenery, but u could never handle that snow you sissy

haha, lmao

I'm not toooo bad in the morning but always feels like I'm about 5-10lbs weaker on lifts until I get into the middle of my workouts (waking up, I guess?)

5.15 Solid workout and I would be happy with the DB MP stats! Might have to try those floor skulls and it's time to step up your Skull game TT!

Can't wait to see what you have installed for back tomoz!

oh yeah, triceps will be stepped up. the floor skulls are legit - deloading each rep off the floor really puts some added stress on the triceps and keeps you honest

Felt weak throwing up 80s on DB military press, pssssh, that is my max! Followed up with big skull crushers, I've never tried the floor skulls, are these done just like normal skulls but laying on the floor?
Looking forward to a beastly back session!

thanks! for floor skulls I lay flat on the floor and press the skulls off the floor, deloading each rep (1 second or so between reps)

psssh, at one stage my rows could have come close to yours. nows its rather pathetic on my behalf

lets get some rest next time
but jesus, you still PR'ed

all talk, phhhhhsssh... step up kid, you don't want to old fella to keep adding ground

Wooooo, I almost missed this. Nice workout, gjdm on the curls - at least when working out early I bet you beat the crowd/new years people haha

glad you made it over here. unfortunately the crowds found there way to the morning, but still not as bad as nights. at least the gym is opening earlier - I'm slowly getting adjusted back to the early morning sessions- but it's tough when you have to choose between the gym and an early dawn patrol hike/ski on the Pass - but when that happens, I'll just lift at night

[nwskier]

TUESDAY, JAN 5th: BACK

Woke up late so had to rush this session - comments later; gotta get to work

BB ROWS
245x10
295x8
315x5
335x3
315x5
295x8

BB PENDALAYS
225x5
225x5 --> 185x10


DB INCLINE PRONE SHRUGS
100x12
100x12
100x10

superset with
YTWL on low incline
SCARECROWS
CUBAN PRESSES
(above all 10lb per hand x 10 reps)

HYPERS
45x12
45x12

CLOSE GRIP PULLDOWNS
240x8
260x5
260x4
200x8

superset with
REAR PEC DECK FLYES
135x8
145x8
145x8
135x8

ran out of time so no seated cable rows today
more comments later, gotta get to work!

[wabeer1]

I feel like a cheap knock off Prada handbag seeing your DB Prone shrugs! Solid rows as usual and your lift has prompted me it's time for Pendlays again.