Altitude. nwskier's 2011 lifting journal

[nwskier]

Good to see you back in the gym Tim. Sorry about that insertion issue, I've had tenderness before where the triceps connect under the armpit/upper lat area. Foam rolling and stretching seemed to help.

Nice session overall, strong bench an curls, those spiders look pretty interesting.....been a while since I've done those. Might have to add them in.

April April!!!

It's frustrating, but I'm just trying to make do for the time being. Really frustrating considering the progress I had been making. I like the ez bar prone curls on an incline, at either a 30-45 deg angle- and curling up to the forehead- pausing for a second and then getting the full extension.

Still good lifts for being 'pretty weak and taking things somewhat light'!

Could your pain be rib/costo-chondral cartilage related?
Rib fractures and separation of the cartilage from the bone ends in ribs is very common and a cause of long-standing pain in a lot of people. It can masquerade as muscle pain because it will be aggravated by the serratus pulling on it. It's quite possible that you'd do this during a fall and not even realise it. Treatment is pretty much rest until it heals (4 - 6 weeks) - not likely to happen I know! (rest that is!)

huh, thanks for the info. i'll have to ask my doc for his opinion tomorrow. haven't really taken any good falls though lately...

either way, im taking it 'somewhat' light for the time being until it works it way out. I'll reassess in a few weeks.

edit: doc thinks it is related to some lower back issues I had about 2 months ago. going to try a few more sessions of adjustments and stim and gauge progress. definitely felt better after the first one, but this one will take some time to get back to normal

[SupaaJ]

Oh wow, I stopped at "Spider Curls" and assumed those weights used were standing. That's hella heavy for that strict of a movement! Nice work and good thinking, never thought of doing them that way.

But me n bycpz are pals, in that my 'thinking' for training them is the least of my concerns haha. I train, they grow. Delts...listen up! lol.

[Neiderhiser]

Back injuries are the worst man...effects training, sitting, sleeping, etc. Been there, don't wanna go back! Good call on the chiro and generally easing off the weights till the problem heals. Still managed to get a strong workout in. I'm mirin those bench #'s

[phal]

Ugh, sorry to hear about the possible muscle strain. However! Glad to see you're hitting the gym again, does wonders on stress levels.

[nwskier]

Oh wow, I stopped at "Spider Curls" and assumed those weights used were standing. That's hella heavy for that strict of a movement! Nice work and good thinking, never thought of doing them that way.

But me n bycpz are pals, in that my 'thinking' for training them is the least of my concerns haha. I train, they grow. Delts...listen up! lol.

haha, lmao

thankx man and yeah, give those a go on the bicep work. they're a real burner.

Back injuries are the worst man...effects training, sitting, sleeping, etc. Been there, don't wanna go back! Good call on the chiro and generally easing off the weights till the problem heals. Still managed to get a strong workout in. I'm mirin those bench #'s

yeah it sucks! But hopefully just another week or two. I'm just going to take it easy for a while on the back exercises. feels better today, doc said it might just take some time or I might have some scar tissue that the posterior serratus is tugging at. Should be able to work it out with a few more sessions.

Ugh, sorry to hear about the possible muscle strain. However! Glad to see you're hitting the gym again, does wonders on stress levels.

yeah it isn't the best timing as I was prepping for a big April. but i'm gonna take it easy on the back and dial the pressing back a little bit. I'll be back to normal soon enough! Just may have to scale back for a few weeks. Strangely though, when I'm working on delts or arms I feel pretty better when I'm active.

It's most likely a soft tissue issue

[wynner64]

Agh, I've had a similar injury. I was able to get back on track pretty quick, and I expect you to do the same. You are, Terminator Tim after all...those docs don't know that the **** they're dealing with!

[Darkwatcher759]

Hey Tim sorry about the injury. Just take it as a chance to get some rest and to be hungry for more when you heal up

[wynner64]

Hhhhhhhhappppppppppppppyyyyyyyyyyyyyyyyy birthday!!!!!!!!!!!!!!!!!!!

[nwskier]

Agh, I've had a similar injury. I was able to get back on track pretty quick, and I expect you to do the same. You are, Terminator Tim after all...those docs don't know that the **** they're dealing with!

haha, back is feeeling a lot better! going to put in a good sesh tomorrow

on the road for work this week so time w/ be limited here, however when I get back after this week, it'll be time to get going 100% again!

Hey Tim sorry about the injury. Just take it as a chance to get some rest and to be hungry for more when you heal up

shouldn't take long, the work i've had done so far is paying off. I'm about 85% rightnow,but going to take it easy on the back lifts for awhile. prob just a few pressing workouts at 70%-ish.

Hhhhhhhhappppppppppppppyyyyyyyyyyyyyyyyy birthday!!!!!!!!!!!!!!!!!!!

thanks bud, heh.

I want a heckler though!

[nwskier]

long storry short, but ended up at the 24HR today. couldn't find the bb gym so sorry evan if I missed ya- they had the wrong address among other stuff so I was a good 35-40 min late.


Great session- back felt pretty solid.

BB Bench
185x10
225x8
245x5
255x5
265x5
255x5
245x5
225x5

Standing Strict BB Presses
135x7
145x5
155x3
135x7
need to dial it back- heavy puts just a lil too much pressure on the midback

Close Grip UH Pulldowns
200x10
250x5
270x5
270x5
250x5

DB Braced Rows
115x8 PR!
125x6 PR!
125x5
90x12

EZ Bar close grip Prone Incline Curls (spider?)
80x8
90x8

Reverse Grip Tricep Pushdown
140x10 PR!
140x10
140x10
140x7

superset with
CG STanding cable Curls
140x10
140x10
140x10
140x7

Seated BB Military
135x8
155x8
135x8

Just because there was a real MP bench!

DB Arnolds
70x5
60x5

Skullcrushers
100x15

Also finished w/ some light full extension single arm preachers

notes: Guess this kind of volumehappens when I've beenout ofthe gym a bit.

on the road for workthis week; will catch up on journals midweek

[nads786]

Hhhhhhhhappppppppppppppyyyyyyyyyyyyyyyyy birthday!!!!!!!!!!!!!!!!!!!

It's your birthday? happy bday dude

[MWheatley]

Whoa nice job pumping out all those heavy sets on bench. I just finally was able to bench again yesterday for the first time in almost 2 months. You're still ahead of me but i plan on moving up fast

Happy Birthday too.

[SupaaJ]

long storry short, but ended up at the 24HR today. couldn't find the bb gym so sorry evan if I missed ya- they had the wrong address among other stuff so I was a good 35-40 min late.


Great session- back felt pretty solid.

BB Bench
185x10
225x8
245x5
255x5
265x5
255x5
245x5
225x5

Standing Strict BB Presses
135x7
145x5
155x3
135x7
need to dial it back- heavy puts just a lil too much pressure on the midback

Close Grip UH Pulldowns
200x10
250x5
270x5
270x5
250x5

DB Braced Rows
115x8 PR!
125x6 PR!
125x5
90x12

EZ Bar close grip Prone Incline Curls (spider?)
80x8
90x8

Reverse Grip Tricep Pushdown
140x10 PR!
140x10
140x10
140x7

superset with
CG STanding cable Curls
140x10
140x10
140x10
140x7

Seated BB Military
135x8
155x8
135x8

Just because there was a real MP bench!

DB Arnolds
70x5
60x5

Skullcrushers
100x15

Also finished w/ some light full extension single arm preachers

notes: Guess this kind of volumehappens when I've beenout ofthe gym a bit.

on the road for workthis week; will catch up on journals midweek

Awesome session Tim, and Happy BDay! Didn't know it was that time of year for ya.

Kick ass benching and braced rows, real nice.

On the mid back, I noticed taking any sort of form from seated and transferring it over to standing is a recipe for disaster. The best way I can describe it is as you pass the weight over your head, moovvvveee forward so the bar ends up just behind the head. Takes all the pressure off the back. In fact, standing is far easier on the back than seated imo.

[BleedCardio]

Happy b-day! Those supported rows are ridiculous! Ton of volume, have fun on the road

[Neiderhiser]

Yeah man, Happy Birthday!!! And holy friggin volume sesh batman! Age is definitely just a number we label ourselves with, you out lift most 20-yr-olds dude!

[PJMunh]

happy birthday dude, enjoy it.

[Darkwatcher759]

happy birthday Tim! hope it was stress free. Looks like the type of workout that feels really good afterwards. Think you staying consistent with moderately heavy weights on bench is going to pay off

[Jorday]

Good lord that is a huge workout.

Happy birthday man, here's to a year of injury free lifting.

[wynner64]

Your birthday present, just what you wanted:

Durrr....gudging by ur pfile pic, I dun think u BP 265 x 5. I dun see how u managed to go from 225 to 265 in just 10 minutes, I call BS. BS is short 4 bull **** b/c I'm so speshul I use acronyms to type sentence. U use way 2 much shoulder and back in ur form WTF dude I think that I > you bc I from Canada eh. I h8 dudes like u in the gym, ones that pick things up and put them back down. FROWNY FFFFFAAAAAAAAACCCCCCCCEEEEEEEEEE











....you just got heckled, brah!

[nwskier]

It's your birthday? happy bday dude

thanks!

Whoa nice job pumping out all those heavy sets on bench. I just finally was able to bench again yesterday for the first time in almost 2 months. You're still ahead of me but i plan on moving up fast

Happy Birthday too.

thanks! I'll be ramping slowly- trying to get rid of a strain in my mid-back that's been on/off most of ski season. taking a bit easy atm, but will be ramping up soon enough

Awesome session Tim, and Happy BDay! Didn't know it was that time of year for ya.

Kick ass benching and braced rows, real nice.

On the mid back, I noticed taking any sort of form from seated and transferring it over to standing is a recipe for disaster. The best way I can describe it is as you pass the weight over your head, moovvvveee forward so the bar ends up just behind the head. Takes all the pressure off the back. In fact, standing is far easier on the back than seated imo.

haha, thanks buddy. I get what ur saying on the standing. I'll have to try that sometime

Happy b-day! Those supported rows are ridiculous! Ton of volume, have fun on the road

thanks.... and too much fun on the road.

Yeah man, Happy Birthday!!! And holy friggin volume sesh batman! Age is definitely just a number we label ourselves with, you out lift most 20-yr-olds dude!

lol, thanks Adam - and that's the plan! Just ask Wynz- I don't back down, haha

happy birthday dude, enjoy it.

thanks bud

happy birthday Tim! hope it was stress free. Looks like the type of workout that feels really good afterwards. Think you staying consistent with moderately heavy weights on bench is going to pay off

yeah we'll see. thanks evan!

Good lord that is a huge workout.

Happy birthday man, here's to a year of injury free lifting.

ha, you said it!

Your birthday present, just what you wanted:

Durrr....gudging by ur pfile pic, I dun think u BP 265 x 5. I dun see how u managed to go from 225 to 265 in just 10 minutes, I call BS. BS is short 4 bull **** b/c I'm so speshul I use acronyms to type sentence. U use way 2 much shoulder and back in ur form WTF dude I think that I > you bc I from Canada eh. I h8 dudes like u in the gym, ones that pick things up and put them back down. FROWNY FFFFFAAAAAAAAACCCCCCCCEEEEEEEEEE











....you just got heckled, brah!

I already have a heckler, a Wynner64!!!

thanks buddy


hello from the road
Finishing up some work this wknd then heading home. Taking a couple more days off from the gym and will catch up on some journals later.

[nwskier]

alright, just got home late last night. took today off to rest up and planning to get back to the grind tomorrow. Can't wait!

couple bullet points from last week:

1) I skied a lot - yesterday @ Snowbird was way too fun (1-2 feet of fresh snow, faceshots all day!)
2) Got an awesome deep tissue massage- that seemed to really help out my stiff back, hence all the skiing I did afterwards. Will be scheduling a few more of those this month to get the rest of the kinks worked out and probably a few more chiro sessions when the doc comes back from his trip
3) Can't wait to hit the gym!


oh yeah, saw a really great DJ set in Aspen - figured DJ Phalsama & SupaaJ would approve!
Classixx

[The Shoeless Wonder]

happy late birthday. and good to see you posting again

[nwskier]

happy late birthday. and good to see you posting again

yeah been pretty busy w/ work and wasn't able to get in consistant workouts the last month- figured i'd take a break. will be dropping by the journals more frequently again and catching up this week.

thanks man!

[SupaaJ]

Look out with a fresh TT in the house!
Squeeky clean recovery, all the time in the world (compared to how busy you were), and a healfy back.

Gain train....all aboard!

[fittofattofit]

Great - still plenty of powder in April!! Must be near the last good fresh snow of the season
Time to rip it up in the gym!

[Irishpandah]

was shocked to see the closed J.Hole so early

waiting to see some big numbers after the rest

[nwskier]

Look out with a fresh TT in the house!
Squeeky clean recovery, all the time in the world (compared to how busy you were), and a healfy back.

Gain train....all aboard!

haha, yeah i'm ready! back is still feeling a bit agitated so i'm gonna ramp up slowly and keep steady on the foam roll.

Great - still plenty of powder in April!! Must be near the last good fresh snow of the season
Time to rip it up in the gym!

nah, plenty more time for powder in April and sometimes even May. snowing tonight so i'm gonna go on a hike tomorrow morning and get me some more pow on the face!

was shocked to see the closed J.Hole so early

waiting to see some big numbers after the rest

eh, usually closes first wknd in april. sucks this yr because the snow quality and amount of snow we had was ridiculous. actually, just about everyone except for taos/telluride had a great winter.

#s are coming... it'll be a slow ramp up, but i'm ready to get down to business

you get to ski the "palisades bowl" yet? can't believe Squaw's base!

[nwskier]

Wednesday, April 14: Chest/Arms

b/w = 176lbs (afternoon weight!)

Did a light back workout yesterday, but getting back to the forums today

BB Bench
185x10
225x8
255x5
265x5
275x3
235x7

Superset each of the above sets with 30 sec jump rope

<--one minute rest between all sets from here down-->

Floor Skulls
125x5
125x5
125x5
125x5
125x4

DB Hammer Preachers
40x8
40x8
30x8
30x8

EZ Bar Curls
75x15
75x15

Skulls
75x25
75x15
75x10

DB Incline Curls
40x8
40x8
30x10
30x10

BB Incline
185x8

Skipped; a little too much pressure on the shoulder this deep in the workout

DB OH Tricep Ext
75x10
85x10

DB Curls
50x10

Captains Chair Knee Raises
3 sets of 15
2 sets of 12

Hammer Strength Ab Crunch
2 drop sets starting at 80lbs

Foam Roll
20 minutes on the back, hips, and quads


Comments

Great workout; kept weights on the moderate side. Strength is starting to come back on bench. Plan is to ramp up slowly. Intensity felt really solid today. Motivation is there and I'm looking forward to achieving some impressive results this summer. Vascularity was off the hook- arms are more defined and new veins were poppn' - no doubt partially due to my lighter current b/w of 176.

Tomorrow: Off day from Gym but plan is to do both a morning and afternoon hike.

[2 D]

Wow I have missed a lot (sorry Tim, been sick and had to work a lot).

Otherwise your strength is still damn impressive. Now that skiing is mostly over are you gonna move more for PRs and strength? Increase the volume/frequency for lower lifts etc?

Either way solid strength and volume dude. Never disappoint.

[coloBB]

hey buddy, let me know when your in town again. Probably a good thing that weekend didn't work out, I was a bit hungover from the Rocks game.