Altitude. nwskier's 2011 lifting journal

[LockeLesnar]

Unfortunately I get a lot of my carbs in after 6pm because I don't hit the gym until 7 and then I'm usually in bed by 11. So for me I'm getting a ton of carbs in real late. I've tried some different things to get leaner but nothing works and I always end up losing way too much strength. Do you change how you eat on your off days or do you keep it pretty much the same no matter what?

[nwskier]

Unfortunately I get a lot of my carbs in after 6pm because I don't hit the gym until 7 and then I'm usually in bed by 11. So for me I'm getting a ton of carbs in real late. I've tried some different things to get leaner but nothing works and I always end up losing way too much strength. Do you change how you eat on your off days or do you keep it pretty much the same no matter what?

I know there is an addage of having carbs before lifting, but whether I lift in the early morning or at night- I find a good preworkout supp and maybe two spoons of peanut butter or handful of almonds does the trick.

i've read some studies that suggest drinking Xtend throughout the day has shown benefits to leaning you up so I just started doing that (plus I take it intraworkout).

if you still are getting carbs in really late and can't adjust - I'd suggest doing some walking or light cardio immediately after you wake up.

almost forgot- I eat late at night and usually it's just protein with a little bit of vegetables and casein shake before bed. I would recommend Blue Growth though for helping solidify muscle fullness and helping to reduce bodyfat

on days off- it depends on my activity level (with skiing, etc...) but I typically eat about the same amount

[rallyum]

IN!!

and back into the shadows i go... i'd go japan btw

[foodpr0n]

iiiiiiiiiiiiiiin!

hyoooge rows

[wabeer1]

Holy Rows

This is crazy liftin that inspires me to chase you down

Lookin leano and solido hombre - wtf is that quasi mexican lolz

[Jorday]

Ah, so found your new journal.

Lookin good in the pics bro. You have some serious mass in the lateral delts in that shot from the back.

[nwskier]

IN!!

and back into the shadows i go... i'd go japan btw

oh hai there!
konieciwa

what's up matey?

iiiiiiiiiiiiiiin!

hyoooge rows

hello mate, good to have you. always appreciate your feedback and encouragement!

Holy Rows

This is crazy liftin that inspires me to chase you down

Lookin leano and solido hombre - wtf is that quasi mexican lolz

glad I can inspire. likewise from you

Ah, so found your new journal.

Lookin good in the pics bro. You have some serious mass in the lateral delts in that shot from the back.

yah buddy! your support has been key to my success. stoked to have you on board.

[nwskier]

Saturday 1/22: Skiing & Lifting FTW!
Skiing: 9am-4pm (some pics below)
Lifting: Legs (Hyper) and Delts (semi-power)

*Hyper reps always 12-20
*Power reps capped at 3-7, even if there's room for more past 7

couple ski pics below
quick leg/delt session. shoulder was feeling tender so dialed back the weights/volume

Kneeling Single Leg Curl (Hammer Strength MTS)
80x15 Rep PR!
80x15
80x12

BB Seated Military
135x7
165x5
165x5
165x5
165x5
165x5
135x7

will bump to 175/185 sets pending on how my shoulder feels next heavy delt sesh
also will add in Arnies & DB pressing with some other side/rear/front delt work

Reverse Pec Dec
200x7
200x7
180x7

Lower back was really stiff from skiing/hiking today so I opted out of the planned SLDLs and Lunges.

Plus Misc. Shoulder rehab work and some abs

Skiing, yeay!

Awesome day on the mountain. About a foot of fresh powder and relatively stable conditions let us get out in the backcountry for some hikes and also got to do fair amount of vertical inbounds.

(eventually I'll get pics of me skiing, lol, but i'm usually the one w/ the camera)

1st run, not bad...


hike-to terrain. one of my favorites.


here's my view looking down on the top of that peak ^ above


ahhh, more powder

[DTrulez616]

The view looks amazing, but too bad I hate snow.

[TylerBrown88]

Your skiing is so much more intense than mine was on our little family trips to Colorado each winter.... Ha. Looks epic, man. Great pictures

[Justin-27]

Your skiing is so much more intense than mine was on our little family trips to Colorado each winter.... Ha. Looks epic, man. Great pictures

That is because Timbo ist der professionale skier. =)

Nice pics TT as usual and great sessions lately.

[fittofattofit]

[b]
ahhh, more powder

True 'waist-deep powder'!!!!
Fantastic!
Powder is always a leg killer though - I don't know how you can front up for a gym session afterwards!

[MWheatley]

Those pics look awesome Tim, i want go snowboard right now lol.

Good delt session - way to make 165 your biotch

[phal]

Skii pics look money, I bet it felt good to hit the gym even though your shoulder felt iffy. Rest up, I wanna see an epic bench session later this week.

[rallyum]

oh hai there!
konieciwa

what's up matey?

lol not much man. actually just got back from there for NYE. went snowboarding too

second time ever in the snow and its soft, white, virgin powder... jealous?

haha nah it was srsly frustrating as hell, took me forever to find my balance and instead of turning i'd sorta just fall over, sit up, point my board in the right direction (usually away from the trees) and continue on my merry way lol. but when i got going tho, AMAZING!



anyways bro, o-genki desu ka? saw the brazil pics, what'd u think of the place? and are the girls there really that hot?

[BluntD]

To give you a little update on my skiing trip from the weekend, I just have to start off by saying one thing: you were entirely right; epicness and addition DID in fact come true!

Obviously I was nervous going in, after the story I told you regarding the last time I went back in '97. So considering it had been such a bad outcome that last time out and with such a long layoff since then, and with this really being only the third time in my life on skis, I did not have high expectations. But the weirdest thing happened; somehow I remembered the basic concept of how to go (using the 'wedge') and managed to not kill myself. I had a few falls at first as was expected, but no spectacular crashes, and after a few runs I began to get a much better handle on it, getting that "feel" for leaning my legs to control the skis cutting into the snow properly and going back and forth without losing balance. By the end of the day I was able to make it all the way down without falling, could stop easier and even managed to start passing slower skiers and going faster as I felt more comfortable.

It was a pretty epic feeling to say the least, especially as I began to feel the confidence to go faster down the slopes; at one point I was really moving on one slope that was going under the lift, and all I could think about was, "Don't fall now and have everything above laugh at you." And thankfully, I didn't, LOL... even my two buddies, an accomplished skier and snowboarder who spent most of the day on the diamonds, decided to do a couple runs with me and said they were impressed by how well I had managed to get the hang of it. Now granted I stuck entirely to the green circles this time out, not wanting to get too ahead of myself and risk anything before I was ready; but I absolutely did a lot better than I expected and ended up loving every single second of it! So much so that the lady and I are already planning another day trip to a closer resort so that I can get out there again and continue to practice at getting better. I definitely felt the addiction to doing it for sure. It kinda reminded me of golfing; at first it's beyond frustrating when you suck at it, but once you get a little better and start hitting some decent shots, it gets a whole hell of a lot more fun!

Only thing that was tough, especially at first as I was trying to feel more comfortable, was the amount of skiers/snowboarders out there; when you're going slowly down the slope just trying not to crash while having all these good riders zooming past you, it was a pretty nerve-racking feeling for sure. I felt like I was doing 55 on the expressway while other drivers were flying by me doing 100, LOL.

[wabeer1]

Killa happy snappies but you can keep that Iceland...I will even throw in a Bjork for ya as well haha!

Some very solid numbers on seated MP's as usual. With thee seated variety, what angle do you position the bench backing on?

[SeanCC]

Whats that white **** all over the mountain?

[Neiderhiser]

Ohhh damn, u aren't the only missing out on subbin to the new journal scene. I be late as well Those scenic pics of the powered-top mountains are just sick man! No wonder you love skiing so much. That's just amazing.

[The Shoeless Wonder]

great pressing! your pics remind me that I suck at skiing. I kinda, just fall and roll down the hill

[lewdog_5]

Love the pictures Tim...thanks for always sharing those. Reminds me of home.

[LockeLesnar]

Nice sesh dude..hope you can bang out some reps of 185 next week

[nwskier]

The view looks amazing, but too bad I hate snow.

see Blunt's response

If everyone had snow and experienced the joy of skiing powder, the world would be a peaceful place

Your skiing is so much more intense than mine was on our little family trips to Colorado each winter.... Ha. Looks epic, man. Great pictures

lol, thanks

That is because Timbo ist der professionale skier. =)

Nice pics TT as usual and great sessions lately.

haha, I like to think of myself more like a retired superhero on skis

True 'waist-deep powder'!!!!
Fantastic!
Powder is always a leg killer though - I don't know how you can front up for a gym session afterwards!

powder is easy! it's the variable terrain and bumps underneath sometimes that make you work harder. smooth powder (bottomless) is effortless fun!

Those pics look awesome Tim, i want go snowboard right now lol.

Good delt session - way to make 165 your biotch

yeah 185 will be my biotch next time. everyone should go snowboarding (or skiing), NOW!

Skii pics look money, I bet it felt good to hit the gym even though your shoulder felt iffy. Rest up, I wanna see an epic bench session later this week.

yeah bummer on the shoulder, but the gym always feels good.

Don't worry, I won't disappoint on the bench sessions this week. next one coming up- expect some volume PRs to go down...

lol not much man. actually just got back from there for NYE. went snowboarding too

second time ever in the snow and its soft, white, virgin powder... jealous?

haha nah it was srsly frustrating as hell, took me forever to find my balance and instead of turning i'd sorta just fall over, sit up, point my board in the right direction (usually away from the trees) and continue on my merry way lol. but when i got going tho, AMAZING!

anyway bro, o-genki desu ka? saw the brazil pics, what'd u think of the place? and are the girls there really that hot?

soft virgin white powder? YES PLEASE

brazil was pretty awesome, but not sure how often I'd return to a few places. While the beaches were amazing and I loved the culture- it's really not the safest place to travel. I mean, people get mugged in broad daylight on Copacabana Beach in front of the masses. Luckily I never felt too uneasy or was subjected to that. While I wouldn't discourage a visit, the women in Argentina are better (and it's a safer climate). Still, I would like to get back someday. the scenery in Rio is amazing. having a local guide is key. btw here is a sketchy stat for you- the beach town of Recife (northern brasil) has 3x the murder rate of Detroit (which is among the worst in the US).

btw, might be down in Aus toward the end of May for some work stuff. you gonna be around?

To give you a little update on my skiing trip from the weekend, I just have to start off by saying one thing: you were entirely right; epicness and addition DID in fact come true!

Obviously I was nervous going in, after the story I told you regarding the last time I went back in '97. So considering it had been such a bad outcome that last time out and with such a long layoff since then, and with this really being only the third time in my life on skis, I did not have high expectations. But the weirdest thing happened; somehow I remembered the basic concept of how to go (using the 'wedge') and managed to not kill myself. I had a few falls at first as was expected, but no spectacular crashes, and after a few runs I began to get a much better handle on it, getting that "feel" for leaning my legs to control the skis cutting into the snow properly and going back and forth without losing balance. By the end of the day I was able to make it all the way down without falling, could stop easier and even managed to start passing slower skiers and going faster as I felt more comfortable.

It was a pretty epic feeling to say the least, especially as I began to feel the confidence to go faster down the slopes; at one point I was really moving on one slope that was going under the lift, and all I could think about was, "Don't fall now and have everything above laugh at you." And thankfully, I didn't, LOL... even my two buddies, an accomplished skier and snowboarder who spent most of the day on the diamonds, decided to do a couple runs with me and said they were impressed by how well I had managed to get the hang of it. Now granted I stuck entirely to the green circles this time out, not wanting to get too ahead of myself and risk anything before I was ready; but I absolutely did a lot better than I expected and ended up loving every single second of it! So much so that the lady and I are already planning another day trip to a closer resort so that I can get out there again and continue to practice at getting better. I definitely felt the addiction to doing it for sure. It kinda reminded me of golfing; at first it's beyond frustrating when you suck at it, but once you get a little better and start hitting some decent shots, it gets a whole hell of a lot more fun!

Only thing that was tough, especially at first as I was trying to feel more comfortable, was the amount of skiers/snowboarders out there; when you're going slowly down the slope just trying not to crash while having all these good riders zooming past you, it was a pretty nerve-racking feeling for sure. I felt like I was doing 55 on the expressway while other drivers were flying by me doing 100, LOL.

YEAH BUDDAH!!!! I'm so STOKED! and yes, pizza & french fries works well for analogy.

Golf is probably a good analogy too- except minus the adrenaline factor. Funny thing is about skiing under the lift- it happens to all of us. I've had some epic crashes - and have had the **** heckled out of me (typically by friends riding on the lift that happen to watch me eat ****). LMAO even many experts don't like skiing under lifts too often for that matter. But yeah, when you get to an intermediate/advanced level and get your first taste of flying through smooth untracked powder, it really feels like you are flying. that's where the addiction really takes hold

Really happy to hear about the experience! Winter is fun. yeay!

Killa happy snappies but you can keep that Iceland...I will even throw in a Bjork for ya as well haha!

Some very solid numbers on seated MP's as usual. With thee seated variety, what angle do you position the bench backing on?

holy ****, LMFAO you crazy Aussie- those quotes had me rollin' you can keep the Bjork!

for the bench backing, the closest angle I can keep it at for pressing vertical is 80 degrees

Whats that white **** all over the mountain?

I dunno, looks like fun though!

Ohhh damn, u aren't the only missing out on subbin to the new journal scene. I be late as well Those scenic pics of the powered-top mountains are just sick man! No wonder you love skiing so much. That's just amazing.

thanks bud, good to have you

great pressing! your pics remind me that I suck at skiing. I kinda, just fall and roll down the hill

haha, thanks

Love the pictures Tim...thanks for always sharing those. Reminds me of home.

yep yep
spokompton ain't too far away though!

Nice sesh dude..hope you can bang out some reps of 185 next week

oh for sure, 185 will be going down. I didn't want to push it the other day. Sometimes you have to listen to your body and dial it back


Monday: Skiing
Had an epic day on the mountain- got to show some ppl around, hucked a few small cliffs, had about 5" of fresh snow this morning and the sun came out. one of the funnest days of the year for sure.

Busy week hosting clients so may not be able to check in on journals as frequently so apologies in advance if I don't get to them as often.

Next session coming up will be heavy volume Chest/Back so there will be some PRs getting blown away. Really looking forward to that tomorrow!

[wabeer1]

holy ****, LMFAO you crazy Aussie- those quotes had me rollin' you can keep the Bjork!

Think of the uses for her - she would be the best bear repellent. I think this is one of her 'prettier' pics....wait untill you hear her sing haha!

[LockeLesnar]

I know there is an addage of having carbs before lifting, but whether I lift in the early morning or at night- I find a good preworkout supp and maybe two spoons of peanut butter or handful of almonds does the trick.

i've read some studies that suggest drinking Xtend throughout the day has shown benefits to leaning you up so I just started doing that (plus I take it intraworkout).

if you still are getting carbs in really late and can't adjust - I'd suggest doing some walking or light cardio immediately after you wake up.

almost forgot- I eat late at night and usually it's just protein with a little bit of vegetables and casein shake before bed. I would recommend Blue Growth though for helping solidify muscle fullness and helping to reduce bodyfat

on days off- it depends on my activity level (with skiing, etc...) but I typically eat about the same amount

Thanks for the recommendations man. Maybe I'll look into giving Blue Growth a shot. The only downside for me is that I think you're supposed to take it on an empty stomach before bed but because I lift close to bed that's kind of hard for me to do so I'll have to see. I definitely need to start investing in some supps.

[kopdog]

Great workout bro! I think I might take some lessons from you and throw in some sumo and yates rows next week! Awesome workout man! Keep up the hard work!

[nwskier]

Rest up, I wanna see an epic bench session later this week.

1st of two epic bench sessions completed today

Think of the uses for her - she would be the best bear repellent. I think this is one of her 'prettier' pics....wait untill you hear her sing haha!

WTF, crazy Aussie! I hope we get to lift and drink some beers if I can get this work trip to Aus sorted out. Pretty sure i'd drop the bar when benching b/c I'd be laughing so fkn loud at some comment like this, heh.

Thanks for the recommendations man. Maybe I'll look into giving Blue Growth a shot. The only downside for me is that I think you're supposed to take it on an empty stomach before bed but because I lift close to bed that's kind of hard for me to do so I'll have to see. I definitely need to start investing in some supps.

correct- 30 minutes before sleep on empty stomach. + / -

Great workout bro! I think I might take some lessons from you and throw in some sumo and yates rows next week! Awesome workout man! Keep up the hard work!

haha, I'm just ramping up! my sumos will be low b/c of past lower back problems so i'm going cautious with the deadlifting. rows are starting to fire up again. Tonight was an awesome chest/upper session. Next two weeks will be key for me. I'm feeling really good atm, thanks for your support bro!

[nwskier]

Tuesday: Back/Chest (Volume) + some triceps

Been pretty busy w/ work. Wasn't able to get home to lift at my regular gym so put in a pretty good workout with a work colleague at different gym tonight that was near an event I had to attend. Took a while to adjust to the bench, but pretty satisfied w/ the efforts.

BB Yates Rows
225x8
265x8
285x8
285x8
275x8
225x8

Killed the rows tonight, felt good

BB Flat Bench
185x15wu
225x14 (stopped shy of failure)
255x10 (stopped shy of failure)
275x6 (forced 7th rep)
225x10

Hit just about all my target reps tonight. Should have just gone for 275x10, I think I would have had it (or close to it). Also I wonder if my bb weights more at my regular gym (it's fatter). The one here was 45lbs but same size as the ones at 24HR and LA Fitness.

DB Incline
75x15
75x15

Keeping it light and staying shy of failure. Don't like risking the shoulder too much on this exercise as it was the one that helped cause a labral tear a few years ago. I pretty much go w/ reps until I feel that it's time to stop. Slow ramping but will eventually be making a goal of 100x15 (end of year?)

Floor Skulls
75x25
125x10
125x10

Nice

Rope Pushdowns
75x15
75x15

weight not important, haven't used this machine before.
Went for slow contractions and rep speed

Close Grip UH Lat Pulldowns
Stack x 15
Stack x 15

Not even sure what the weight was here, old machine w/ no numbers lol

b/w dead hang hammer chins
+45 x10
+45 x10
+45 x10

Superset into

Weighted Dips
+45 x 25
+45 x 25
+45 x 20 (stopped shy, shoulder said no more, lol)

Other misc. stuff I can't remember


Comments:

Wasn't entirely amped at first to lift here, but I had a 2 hr break from work and it was the only time to get in a lift today. Was able to get some spots on bench so that definitely panned out. Getting pretty close to nailing my short term goals. Definitely feeling strong and kinda wished I would have gone heavier for volume on bench today.

Wednesday: Short hike planned w/ a ski but no time for lifting. Got a full day of work and then taking clients out for dinner so that pretty much says day off, lol. Thursday i'll be back at it - on a roll now, can't wait to get back in the gym!

[Darkwatcher759]

epic mountain shots. lucky for me its been a warm winter this year, so I can be an armchair skiier. nice lifting on the road tim, it does suck using unusual barbells for some reason. Abs are looking more ripped these days

[fittofattofit]

BB Flat Bench
185x15wu
225x14 (stopped shy of failure)
255x10 (stopped shy of failure)
275x6 (forced 7th rep)
225x10

Definitely feeling strong and kinda wished I would have gone heavier for volume on bench today.

Could've gone heavier for volume on bench??
That volume looks pretty impressive to me!! Definitely looking at 315 for reps!