Tim's Journeyman Log

[Lionheart]

Nice benching and DB rows Tim.What are w holds if i may ask!?

 

[tim290280]

W holds are basically a mid and lower trap exercise the physio gave me.

Take a weight in each hand and then raise above your head. Bring your elbows down and back and do the same with the scapular. Once you have all the muscles in the back tensed tight you squat down and over (not unlike a BB row position) such that you are holding a tensed position with your lower and middle traps to stop your hands rotating forward.

I do them for a count of 10-15 and then relax and reset.

 

[Samoan-Z]

Nice work timbo, the W holds... can they be used for workout or just recovery purposes.

 

[tim290280]

Samoan: If you load them progressively (longer time, more reps, more weight) then yes they can be. But the idea of them is to actively recruit the middle and lower traps and the rhomboids, so it isn't meant to be a primary exercise, more like ancilliary.

Tried to post last nights workout last night but it didn't take. Stupid internets.

Tried box squatting for the first time in 4-5yrs and liked it. Amazing the difference between ~100 degrees knee bend and ~135 degrees knee bend for weight. The box squat felt light and manageable in comparison.

Box squat (21" so as to allow parrallel squat)
50kg x5
80kg x5
100kg x5
120kg x5

Back squat
140kg x2
160kg x1 (split pants again and I wasn't getting that 2nd rep)

Box squat
160kg x5
160kg x5
160kg x5

Single leg SLDL
32kg x5
42kg x5
52kg x5
57kg x5
57kg x6
57kg x7 (these got better as I went on. I put that down to loosening up in the hammys which were initially tight)

Standing calf raise
160kg x10
160kg x10
160kg x10

Single leg calf
15
15

Soundtrack:

 

[Samoan-Z]

Nice one bud, lol buy short shorts they don't split or spandex.

 

[El Freako]

160kg x1 (split pants again and I wasn't getting that 2nd rep)

You fat-arsed bastard!

 

[Skeptic]

Don't worry about the split pants timbo. I split my pants AND my boxers doin squats once. was great.

 

[El Freako]

I've done it too actually...

 

[Lionheart]

Strong squatting tim.Be careful thought,youll run out of pants before you know it

 

[tim290280]

Samoan: The shorts are made out of some sort of acrylic that start to statically cling to you when you move around. So basically they pulled tight in the bottom position when they should have ridden up the leg. I'll wear my old footy shorts from now on.

El Freako: I'm not fat, I'm big boned. That pulled the shorts tight.

Skeptic: It does make you lose concentration though. Guess we are the only ones that squat low enough to know about this!

El Freako: fat arsed bastard! (that squats as low as Skeptic and I)

Lionheart: Yes I can just see the convo at the store explaining why I need so many pairs of shorts.............

Thanks for dropping by guys!

Trained upper body last night. I don't just need a replacement pair of shorts but I also need a replacement chin/dip rope. It broke in the middle of my workout and was only subsequently long enough to hold one plate. Oh well.

Upper

Chinup
BW x5
20kg x5
30kg x5
40kg x5
40kg x4
40kg x3 (rope broke on third rep)
20kg x5
20kg x5

Dips
BW x6
20kg x6
30kg x6
40kg x5
40kg x5
--------missed set due to breakage
20kg x10
20kg x10
20kg x10

Scarecrows
2.5kg x10
5kg x10
5kg x10
5kg x10

Incline Bicep curl
20kg x7
20kg x6

OH tricep ext
20kg x6
20kg x7

Pushups
20

Soundtrack:

 

[Samoan-Z]

Damn thats some tough shit there chins an dips AHHH! Good work.

 

[Lionheart]

I agree what z said..those are some heavyass chins and dips.

 

[philosopher]

Damn Tim your chins are very strong.

 

[tim290280]

Samoan, Lionheart, Philo: Yeh I was pretty happy with the chins and dips, would have been happier if the rope hadn't brocken.

Thanks for stopping by guys!

I got changed to lift last night but was really tired. So I just did a really short and light session.

Front squats
60kg x10
80kg x10
80kg x10

GM
60kg x10
80kg x5 (didn't feel right)

Farmers Walks
43kg 25m
43kg 15m
43kg 10m
43kg 10m

No soundtrack last night. Just me and the wind.

 

[Skeptic]

That is a lot of chins and dips! Shame about the rope breaking though. Still training when tired dedication right there or is it age?

 

[tim290280]

^^ Well having a full time job that has actual impacts on your future and ability to pay your mortgage does tend to be draining from time to time. Far more stress in a real job than any degree or part-time/casual job.

Plus my boss' boss' boss was here yesterday. So you have to make a good impression.

If I didn't train on the days I didn't feel fresh then I'd probably train once or twice a week. Just yesterday all I wanted to do was lay on the couch.

 

[Samoan-Z]

^^ I know the feeling when you just feel blah.

 

[Lionheart]

Farmers walk,interesting choise.Is it 43kg per hand?coolsanta

 

[tim290280]

^^ Yes per hand. Farmers walks are all body and a good challenging exercise that doesn't take much time to do. The 43kg is approx (there is a 11.5kg plate in there) and it is on a 2.5" thick bar. When you are a bit off one of the first things to go is your grip. So using a grip related exercise means you won't overdo things on an off day.

 

[Daniel Andersson]

Samoan, Lionheart, Philo: Yeh I was pretty happy with the chins and dips, would have been happier if the rope hadn't brocken.

Thanks for stopping by guys!

I got changed to lift last night but was really tired. So I just did a really short and light session.

Front squats
60kg x10
80kg x10
80kg x10

GM
60kg x10
80kg x5 (didn't feel right)

Farmers Walks
43kg 25m
43kg 15m
43kg 10m
43kg 10m

No soundtrack last night. Just me and the wind.

Nice stuff Tim
Farmers walk "sucks" just hate that excersise biggrinsanta Was that 43kg per hand