Altitude. nwskier's 2011 lifting journal

[2 D]

Big volume and numbers considering how long you've been away from working delts and shoulders, should be pleased Tim. I see a lot of people very sub max, sometimes even up to 50% of their former bests after such long layoffs. But it depends on a few factors, regardless very great workout man.

[moshvr]

Awesome shoulder volume man.

Good session!

[nwskier]

Awesome shoulder volume man.

Good session!

Thanks man!

Big volume and numbers considering how long you've been away from working delts and shoulders, should be pleased Tim. I see a lot of people very sub max, sometimes even up to 50% of their former bests after such long layoffs. But it depends on a few factors, regardless very great workout man.

For sure, always about how you ramp back up and find the right mix of not pushing too hard too quickly (whether it be via too much volume/reps or weight)

cheers!


npb

Wednesday Oct 3: Delts/Arms

Feels so damn good to be able to hit delts again consistently for first time in 9 months, with minimal irritation!

SOHP
95x10 wu
115x10 wu
135x5
145x5
145x5
150x4
135x5
135x6

BB Shrugs
225x25
275x20
315x15
365x12
365x12
315x15
225x15

Reverse Peck Deck
160x15
175x12
190x11
205x8
220x6 drop 160x6 drop 100x10

DB Arnold Presses superset with DB Seated Shrugs superset with DB Presses
40x10 / 40x10 / 40x10
50x10 / 50x10 / 50x10
60x5 / 60x10

First time hitting Arnold presses in 9 months. Felt awesome, no issues

BB Curls superset w/ DB Curls
95x10
115x5 / 30x20
115x5 / 30x20
95x12

Floor Skulls superset with Weighted Decline Crunches
105x8 / 45x15
105x8 / 45x15
105x7 / 45x12

Pushdowns
135x15
135x15


awesome session, stoked! time to get dat dere delt size and strength back

[SMC90]

nice shrugs! and the arnolds/shrugs/dbpress looks like a pretty sick triset, might have to try that one out next delt day

[adamsz]

Sick shoulder pressing my dude! I'm really happy to hear that it's not bothering you and is coming along fine. I bet you'll be caught up to me in no time if you keep it up bro

Mirin those supersets too.

[nads786]

Very solid SOHP work! Good that you're able to shoulder press again!

[nwskier]

nice shrugs! and the arnolds/shrugs/dbpress looks like a pretty sick triset, might have to try that one out next delt day

I forgot to try that delt/tri destroyer set you did. I'll have to include that one next time

thanks

Sick shoulder pressing my dude! I'm really happy to hear that it's not bothering you and is coming along fine. I bet you'll be caught up to me in no time if you keep it up bro

Mirin those supersets too.

haha, we'll see. not trying to rush, but i'm excited to be able to work with some decent weight finally. but more importantly little to no shoulder issues on the impingement. thanks buddy

Very solid SOHP work! Good that you're able to shoulder press again!

feels so good, it's been a long road! cheers

[BabyOilBrah]

Love the vol on SOHP Tim. I recon your shoulder were pumped as hell during this workout. Yes Arnold presses!!! I've been doing them almost every time I hit shoulders. Lighter than DB presses but I feel it more. I use about the same weight as you.

You best be hittin legs today or tomorrow!

[nwskier]

Love the vol on SOHP Tim. I recon your shoulder were pumped as hell during this workout. Yes Arnold presses!!! I've been doing them almost every time I hit shoulders. Lighter than DB presses but I feel it more. I use about the same weight as you.

You best be hittin legs today or tomorrow!

Actually on my way to hit legs in about an hour!

Oh and those Arnold presses will be going up in weight next time!

[nwskier]

Friday October 5: Lower

kicked my ass tonight, it was tough to motivate, but got it done

picked up a new little torture machine too- speed rope. time to kick the conditioning up, I need it!

used shorter rest times today (noted)

Rope Turns/Jump Rope
10 sets of 30 seconds, medium pace warmup, 15 sec rest between sets
*repeat twice

Single Leg Extensions *60sec rests
70x12
80x10
90x10
100x10
110x6

Squats *90 sec rests
225x10
255x7
265x7
275x7
285x5
295x5
225x10

Single Leg Kneeling Leg Curl *60sec rests
100x10
110x8
120x8
130x8
140x5

BB Lunges *90sec rests
135x10
135x10
135x10

Weighted Knee Raises (on captain's chair) *60sec rests
40x10
40x10
40x8

Hanging Straight Leg Raises *60sec rests
b/w x 10
2 sets each

[fittofattofit]

Big session there Tim! 60 and 90 second rests = major burn and great conditioning workout
The rope jumping looks like a good HIIT way to warm up
Why the leg extensions before the BB squats? I wouldn't have thought you'd need any more quad work before going straight into the squatting. Mirin' the huge volume there with minimal rest and the pyramid to 295 x 5 = strength and stamina in spades. That was a good cardio workout on it's own before you threw in the lunges and leg curls

It all looks like a good prep for the skiing --- still a long way out though
Are you still able to get some biking/hiking in or does the season close in now?
Great work here. Has the new job started and given you a bit more spare time yet?

[2 D]

Noticed the higher rest for the lunges, damn hard not to for those! They almost feel more like cardio to me.

[Bnizzle163]

Comes in my thread, congratulates me on #'s on SOHP. Posts in his journal hitting the same numbers on SOHP. States he has not done any vigorous delt work in over 9 months.

FU, man!!!

[nwskier]

Big session there Tim! 60 and 90 second rests = major burn and great conditioning workout
The rope jumping looks like a good HIIT way to warm up
Why the leg extensions before the BB squats? I wouldn't have thought you'd need any more quad work before going straight into the squatting. Mirin' the huge volume there with minimal rest and the pyramid to 295 x 5 = strength and stamina in spades. That was a good cardio workout on it's own before you threw in the lunges and leg curls

It all looks like a good prep for the skiing --- still a long way out though
Are you still able to get some biking/hiking in or does the season close in now?
Great work here. Has the new job started and given you a bit more spare time yet?

yeah I have a lot of work to do with lower and conditioning sessions. going to start mixing things up more often.
just finished old job yesterday, got a couple days off to chill this week. haven't been biking much but might go tomorrow- been a bit too fukn cold for my likes! starting new job in another week so not much a break, but i'm excited

Noticed the higher rest for the lunges, damn hard not to for those! They almost feel more like cardio to me.

yeah lunges can be the end-all no matter if you use BB or DB. I love those, though!

Comes in my thread, congratulates me on #'s on SOHP. Posts in his journal hitting the same numbers on SOHP. States he has not done any vigorous delt work in over 9 months.

FU, man!!!

FU man, you did 5lbs more than me. So i'll remember that next delt day

lmao didn't think of it that way, but i'll take the added motivation!

[nwskier]

Saturday, Oct 6: Back

*uh, don't worry Mike- I did do a lower session yesterday


Warm Up

Jump Rope - 10x1 minute sets

BB Yates Rows *90 sec rests
225x12
275x8
295x8
315x8
315x7
315x8
275x10

BB Pendlay Rows *90 sec rests
225x8
225x8
225x9
135x10

these pretty much killed me, but love'm

CG Seated Cable Rows *60 sec rests
175x10
175x10
175x10
175x10
175x10

Using lower weight to zero in on MMC. mid back needs to catch up to lats

Weighted Pullups
45x8
45x6

Weighted Chins
45x8
45x6

WG Lat Pulldowns ss w/ CG UH Lat Pulldowns *90 sec rests
160x8 / 160x8
180x8 / 180x8
200x6 / 200x5
140x10 / 140x10

gave it my all, I was crushed by this point
heading to Vegas for a wedding in two weeks, trying to cut another 2% bf so running cal defecit and doing some carb cyling (3 days low carb, 1 day high carb). Slowly getting results, but i'm impatient, ha.

[squirrell751]

Mother of gawd what a back day. Your workouts always blow me away, awesome stuff brah keep it up!

[fittofattofit]

Huge day on the rowing: superstrong on all the Yates and pendlays and with only 90 sec rests
You always amaze with the volume (at least twice what I can manage) by throwing in the chins/ pullups and those PD/UH PDs supersets

Great session
I'm sure it's a relief to have tidied things up and you must be looking forward to starting the new job!

[nwskier]

Mother of gawd what a back day. Your workouts always blow me away, awesome stuff brah keep it up!

ha, now I gotta try and top that. love back day though. thanks!

Huge day on the rowing: superstrong on all the Yates and pendlays and with only 90 sec rests
You always amaze with the volume (at least twice what I can manage) by throwing in the chins/ pullups and those PD/UH PDs supersets

Great session
I'm sure it's a relief to have tidied things up and you must be looking forward to starting the new job!

yes and yes! thanks. it was an asskicker of a session.

off to the gym again now

[squirrell751]

ha, now I gotta try and top that. love back day though. thanks!



yes and yes! thanks. it was an asskicker of a session.

off to the gym again now

That's going to be hard to top, but I bet you could do it . I'm putting the strength training on hold for awhile and going back to high volume/sets/reps bodybuilding workout so I might be stealing a few of your exercises if you don't mind take it as a compliment

[nwskier]

That's going to be hard to top, but I bet you could do it . I'm putting the strength training on hold for awhile and going back to high volume/sets/reps bodybuilding workout so I might be stealing a few of your exercises if you don't mind take it as a compliment

heck no, one of the best things from the journals is getting ideas and motivation from others. I'll take that as a challenge, and will top that back session later this week


here's a start of 'other training' from today:


Sunday, October 7: Chest


BB Incline Bench Superset w/ DB Incline
135wu
185x10wu
225x5 / 60x15
235x5 / 60x15
235x5 / 60x15
225x5 / 60x12
185x10

BB Bench superset w/ DB Bench
225x5 / 60x15
245x5 / 60x15
245x4 / 60x12
225x5 / 60x10
185x10

Single Arm Pec Deck
175x10 plus two arm static hold (+3 reps)
175x10 " " "
175x10 " " "

squeezed the chit outta da pecs

Skulls superset w/ EZ Curls
105x10 / 105x10
115x7 / 115x7

Hammer Strength MTS Ab machine
2 drop sets:
100x10, 90x10, 80x10, 70x10, 60x10, 50x7
80x10, 80x10, 70x8, 70x8, 60x7, 60x7

Hanging Leg Raises
2 sets to failure

cool down / jump rope / etc...


notes: strength is still way down on bench, but still had a solid workout. that month or so out of the country really crushed my previous gains. oh well, gotta put in extra work and don't mind the challenge. still have about 10 days left of low carb cycling (3 low, 1 high) to get ready for Vegas pool scene for my friends wedding.

[fittofattofit]

notes: strength is still way down on bench, but still had a solid workout. that month or so out of the country really crushed my previous gains.

You've got high standards .......that was still great volume on the chest for the flats and inclines and the pump would have fierce with the high rep DB supersets.
The single arm pec deck sounds tough........it would be a hard work just to keep the core stable with that weight on one side
And mirin' that skull/curl superset to keep the arms primed for Vegas...........curlz for the girlz!

[StressMonkey]

notes: strength is still way down on bench, but still had a solid workout. that month or so out of the country really crushed my previous gains. oh well, gotta put in extra work and don't mind the challenge. still have about 10 days left of low carb cycling (3 low, 1 high) to get ready for Vegas pool scene for my friends wedding.

Dude you are more than ready already.

[dopamine72]

So happy to see SOHP up there, srs. Good sh*t Tim. Glad your shoulder is better. Take it slow and get that SOHP + Back strong and your shoulders should be bullet proof.

[nwskier]

You've got high standards .......that was still great volume on the chest for the flats and inclines and the pump would have fierce with the high rep DB supersets.
The single arm pec deck sounds tough........it would be a hard work just to keep the core stable with that weight on one side
And mirin' that skull/curl superset to keep the arms primed for Vegas...........curlz for the girlz!

yeah I really like doing single arm pec deck cause you have to stabilize your core (also can really focus in on working the muscle completely)

it was a good workout but i'm a little frustrated on strength- about 1.5 months ago that workout would have been cake. oh well, just gotta push harder to kick in the muscle memory

Dude you are more than ready already.

haha, thanks! but i'm still not happy. need to get rid of this stubborn lower ab/waistline fat. can't be having that!

So happy to see SOHP up there, srs. Good sh*t Tim. Glad your shoulder is better. Take it slow and get that SOHP + Back strong and your shoulders should be bullet proof.

man it feels great to be able to hit delts again. I still have some minor impingement issues but overall shoulder is feeling good so starting to make progress back to where I was last year. No rush on the #s, but an extra rep or 5lbs extra here and there and i'll be back to old levels soon enough.

good to 'see ya' around Colin!

[BabyOilBrah]

Sunday, October 7: Chest


BB Incline Bench Superset w/ DB Incline
135wu
185x10wu
225x5 / 60x15
235x5 / 60x15
235x5 / 60x15
225x5 / 60x12
185x10

BB Bench superset w/ DB Bench
225x5 / 60x15
245x5 / 60x15
245x4 / 60x12
225x5 / 60x10
185x10


notes: strength is still way down on bench, but still had a solid workout. that month or so out of the country really crushed my previous gains. oh well, gotta put in extra work and don't mind the challenge. still have about 10 days left of low carb cycling (3 low, 1 high) to get ready for Vegas pool scene for my friends wedding.

Holy sh*t at those SS, wow man. For strength being down that is still super impressive.

Low carb days will do it to ya.

[2 D]

Numbers are still good, noticed a drop, but you weren't able to properly train/eat for a while. It'll have a negative on most, drop off isn't probably as bad you'd think muscle memory will kick in these next few weeks and you'll be back to normal sooner than later.

Skulls are still damn strong man.

[moshvr]

Couple of great sessions there!

EDIT: wtf ... just read chest session more close ... BB superset with DB for incline and flat??? You nuts??

[nads786]

That Incline bench superset is pretty insane. I"m assuming you did Incline BB bench followed by Incline db bench straight after?

the burn and lactic acid in my forearms would probably make me drop the bar haha..

[nwskier]

Holy sh*t at those SS, wow man. For strength being down that is still super impressive.

Low carb days will do it to ya.

yeah they do but i'm lookn more shexy today and still plan to kill it in the gym

fuk, motivation just spiked knowing I gotta keep pace w/ you and Exane now!!!

Numbers are still good, noticed a drop, but you weren't able to properly train/eat for a while. It'll have a negative on most, drop off isn't probably as bad you'd think muscle memory will kick in these next few weeks and you'll be back to normal sooner than later.

Skulls are still damn strong man.

yeah I agree, there were a good amount of outside factors contributing as well - but i'm on the right track now.

Couple of great sessions there!

EDIT: wtf ... just read chest session more close ... BB superset with DB for incline and flat??? You nuts??

thanks buddy! hell yeah- those supersets are killer, i'll be doing those today for rowing as well as some other lifts.
really taxing and builds strength + endurance. they will break you out of any rut or plateau, no doubt

That Incline bench superset is pretty insane. I"m assuming you did Incline BB bench followed by Incline db bench straight after?

the burn and lactic acid in my forearms would probably make me drop the bar haha..

yeah- that program is set up to be same lift. so BB incline to DB incline, BB flat to DB flat, etc...
it's a killer. I love it

NEW JOURNAL TIME!!!

this gonna get intense. all workouts now moving over here.


http://forum.bodybuilding.com/showth...hp?t=148782703