Tim's Journeyman Log

[Rocky]

Still not inconsiderable weight on those racks sir. And the squats are rather pleasant indeed.

 

[Big_Guns_Lance]

Awesome rack deads Tim! And the calf raises are very impressive. Good job on the waist loss.

 

[tim290280]

PV: I love google search engines!! As long as it isn't porn then google will find it for you.

DA: Thanks for posting! I use the snatch grip dead as a warmup. It's a progressive training technique where you use the lighter exercise to get you ready for the next. Another one I've used is snatches, into cleans, into deads, into rack deads. And because you only do a couple of sets of each but are performing at high loading (relative to the lift) using the same muscles it is a real challenge to grow stronger.

Rocky: Yeh hopefully the next setting down will have a better groove. And I'm pretty pleased with the split squat. Next time I'm in a gym it will be more than most guys 1/4 squat.

BGL: I'm kinda amazed at how much padding I've chucked on without really noticing. I haven't lost anything off any of my other girths and my waist wasn't noticeably pudgy, but I'm seeing definition in my chest, back and arms that makes me feel good.

Last night was pretty staid and I didn't feel like training. We had Melbourne Cup celebrations at work (read everyone took a few hours off work to drink and gamble while still being on the job) and I was pretty tired when I got home. But we are travelling the rest of the week so I knew that if I wanted to do legs tonight I'd have to do a session last night. Turns out just doing something resulted in a PB!!

Upper

Chins
BW x3
20kg x3
30kg x3
40kg x3
47.5kg x2 PB
47.5kg x2 PB (this is a 2.5kg PB plus the 2 reps. Although the couple of kilos I've lost probably helped.....)
20kg x8
20kg x5

Supersetted with

Dips
BW x3
20kg x3
30kg x3
40kg x3
47.5kg x3
47.5kg x3 (this is still 7.5kg shy of my best)
20kg x10
20kg x10

Bicep curl
55kg x5
50kg x5

Supersetted with

French press (normally I hate these due to the elbow pressure, but did a new version)
40kg x8
40kg x8

Soundtrack: I didn't listen to anything while lifting but this song was stuck in my head

 

[El Freako]

Hmm... next week I'm going to try and beat your PB on chins. But I will have to tape a plate to a DB to do so.

Things to do on Tuesday:

1. clean house
2. get haircut
3. beat Tim

 

[Skeptic]

you are one sexy aussie timbo! massive lifts as always mate

 

[DriDDeRz]

nice recent workout timmy'O
chins & dips ftw!! i havent done dip's in so long
great session with some heavy weight dragging behind you on dips and chins
nice bi curls and french press bro

 

[tim290280]

El Freako: Your list is missing the important ingredient; 4) After beating Tim he rises off the floor having learned his lesson in humility. He goes away and trains with renewed vigour to once again become the champ!!

Skeptic: I guess there is nothing sexier than the way I get the rope and weight around my wasit to do chins and dips. The ass wiggle alone would make women quiver.

Dridz: I stopped doing dips because of my shoulder, now it seems they don't aggrevate it. So they are back in. You really do need a decent setup to do them. It used to be so hard to get the DB between the toes and then get into position to dip or chin. Give them a go though

I'm off to the physio soon. Hopefully will clear up what the issue is with this shoulder so I can fix it properly. Then I might go to the commercial gym near where we are staying. Always fun to squat there!!

 

[El Freako]

Hope the shoulder problem clears up soon mate. Its not fun competing with an old cripple.

 

[PrinceVegeta]

Great workout timmy! Hope u get that shoulder fixed!

 

[tim290280]

Freako this cripple still kicks ass!!

Vegeta and everyone else; I've just got back from the physio. Nice guy, pretty helpfull and knew his stuff. I usually play a bit dumb around these guys to see whether they fill the blanks and test the answers they give. He passed. Anyway he thinks that given my shoulder strength and mobility that it is likely that I strain/inflame either the bicep or pec tendon in the shoulder. This is likely to be because I have a massively strong set of upper traps (his words) yet relatively weaker lower and mids traps. I kinda knew this already but he gave me a couple of exercises to do and it had me battling and sweating just to hold my arm in place.

Also turns out my left shoulder is slightly weaker than my right. This would explain things a bit too. So I'll have to work on the few retractions as part of my warmup and also do progressive assistance work. While I didn't have impingement I have the weaknesses associated with it. So score one for Tim but I still have to be carefull about the way I train. As he put it my excellent lat and trap strength had offset the lack of mid and low trap strength to some extent but this occassionally would result in poor movement strength and thus injury.

So I've gotta pull out the little plastic dumbbells and man-up and really fix my weakness.

 

[Samoan-Z]

good to recover, hope you getting the strength imbalance settled keep us updated.

 

[DriDDeRz]

Freako this cripple still kicks ass!!

Vegeta and everyone else; I've just got back from the physio. Nice guy, pretty helpfull and knew his stuff. I usually play a bit dumb around these guys to see whether they fill the blanks and test the answers they give. He passed. Anyway he thinks that given my shoulder strength and mobility that it is likely that I strain/inflame either the bicep or pec tendon in the shoulder. This is likely to be because I have a massively strong set of upper traps (his words) yet relatively weaker lower and mids traps. I kinda knew this already but he gave me a couple of exercises to do and it had me battling and sweating just to hold my arm in place.

Also turns out my left shoulder is slightly weaker than my right. This would explain things a bit too. So I'll have to work on the few retractions as part of my warmup and also do progressive assistance work. While I didn't have impingement I have the weaknesses associated with it. So score one for Tim but I still have to be carefull about the way I train. As he put it my excellent lat and trap strength had offset the lack of mid and low trap strength to some extent but this occassionally would result in poor movement strength and thus injury.

So I've gotta pull out the little plastic dumbbells and man-up and really fix my weakness.

Nice read tim, thanks for sharing that with us, i enjoyed how you went to detail to detail, best of luck with fixing the weak area bro

Now... about those plastic dumbells? you mean these ones
they so suit your workout clothes bro

 

[Lionheart]

Impressive sets of chins and dips tim.Strong work for sure and i see you got those needed 2-3 reps for your curls.:xyxthubs:
I hope your shoulder recovers fast.

 

[Big_Guns_Lance]

Very impressive chins and dips Tim. Glad you checked your shoulder out and know what is wrong so you can add exercises in to strengthen your weaknesses.

 

[tim290280]

Samoan: Like any imbalance it will take a fair while to fix. I'm guessing 6 months.

Dridz: They weren't hot pink as the physio was a guy and I don't think he was gay. But they did weigh the same as those ones. But then again the rhomboids and middle/lower traps aren't huge muscles that can take huge loads at arms length.

Lionheart: The injury is on the mend, I'll probably bench this week. The imbalance though will take a fair bit of time.

Big_guns_lance: If I get it right I should end up stronger than previously. Fix your weaknesses improve your strengths.

Ok this week is going to be hot. So I'm going to change to a split so I don't spend as long training. Thinking of something that will be 5-6 days a week, one major exercise and some accessories. Any thoughts.

 

[tim290280]

It was quite hot yesterday afternoon so I moved to my semi-planned (i.e. I was toying with the idea but hadn't really thought it through) summer workout regime. The basic idea is to have a body part split whereby I do one major exercise and a couple of accessories that will only take about half an hour to do. That way I don't wipe myself out on the hot days like I was doing last year.

Program:
Quads - squat, stepup standing calves
Back - Chinup/DB row, tricep ext, wrist roller
Power day - Snatch
Hammys - Single leg SLDL, donkey calves, hammy curl
Chest - Bench/dips, incline bicep curl, grippers
Power day - Clean & Jerk/deadlift

So last night I did:

Squats:
60kg x5
100kg x5
120kg x5
140kg x5
150kg x3
150kg x3

Stepup
15
5kg x15

Standing calf raise
150kg x15
150kg x12
150kg x12

Soundtrack:

 

[Skeptic]

nice squatting timbo!

 

[El Freako]

Your squatting was nearly as awesome as mine!

 

[Samoan-Z]

My squatting kicks all ya'll squating in the nuts. But looking nice timmy, sets like that will make you strong.

 

[El Freako]

My squatting kicks all ya'll squating in the nuts. But looking nice timmy, sets like that will make you strong.

Yeah but you could probably fit both Timbo and I in the same space you occupy .