Author Topic: Timlift's 4x6x8  (Read 39836 times)

Online Little Tim

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Re: All about consistency
« Reply #30 on: August 13, 2012, 02:35:23 PM »
[youtube]https://www.youtube.com/watch?v=PFJ4MfGeSZ0&feature=youtube_gdata_player /[youtube]

Ok, so this it my first ever uploaded YouTube video, so be nice, but tell me if there's a better way or something wrong.

This is my frankenstein cable crossover setup for my basement. Mind you, this is only the base. I had one all-in-one cable thingy that required loading with weights and the low pulley was like 2.4 times the loaded weight, and there was the point of only one cable. So i found another all in one on Craigslist with a weight stack of 120# and am now piecing together my own version of a $2000 cable crossover. From the base I'll have two cables going back up to the ceiling, then attachment points outward equal distances from the base to accomodate another set of pulleys for flies, wide rows, etc. I'm stoked. Actually I'm frigging tired.

Accomplished a 20 mile bike trek this morning before this cable project. It was a rails-to-trails path, so nothing challenging. It was still a good way to spend the morning.

Cheers.
« Last Edit: August 13, 2012, 02:47:51 PM by Little Tim »

Online Bando

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Re: All about consistency
« Reply #31 on: August 13, 2012, 03:04:54 PM »
did I see a bosu ball?
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Online Little Tim

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Re: All about consistency
« Reply #32 on: August 13, 2012, 03:20:47 PM »
Ha ha.... You caught me. I fess up, its part of my warmup. Besides doing the speed bag, heavy bag, I do crunches and back extensions before lifting.  I don't like being on the floor if I don't have to be, and with a slight roll forward or back you can adjust the difficulty.  I never include it in the journal cause I'm only looking to warm up those areas and get them firing, not to say I may have good mornings and weighted crunches some time down the road, for now its warmup only...... Like some guys and their foam rollers for "mobility".

Offline hochspeyer

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Re: All about consistency
« Reply #33 on: August 13, 2012, 07:16:38 PM »
Those balls make pretty decent computer chairs.
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Online Little Tim

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Re: All about consistency
« Reply #34 on: August 14, 2012, 05:43:45 PM »
Deadlift
225 x 5 x 5 tough.

Squats
145 x 5 x 5

DB Rows
70 x 5 x 5

15* Benchpress
140 x 5 x 5

Lat Pulldowns
85 x 5 x 5

DB shoulder press
35 x 5 x 5

SUPERSETTED LEGS
Quad Extensions
85 x 5 x 5
Hamstring Curls
85 x 5 x 5

SUPERSETTED ARMS
DB curls
30 x 5 x 5
Tri Pressdowns
55 x 5 x 5
BB shoulder press
65 x 5 x 5

Felt great today, switched the order of the superset arms and legs, worked great. Added a standing barbell military press to the arm superset. Worked out well and finished the training with a good pump and feeling great.

To give greater detail of my warmup, it is just a circuit training based on my boxing and tae kwon do experiences. I have a hiit timer app on this stupid phone, so I do 48/12 work/rest program going 12 rounds, so 12 minutes in total. Depending on my mood, I'll go between speed bag, heavy bag, headache bag, jump rope, crunches, supermans (back extensions), etc. Anything to get things fired up and ready for weight training. Then I do a minimal amount of static and dynamic stretches, and then start lifting.

Cheers.


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Re: All about consistency
« Reply #35 on: August 14, 2012, 07:16:34 PM »
That's a lotta work right there
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Offline hochspeyer

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Re: All about consistency
« Reply #36 on: August 15, 2012, 01:12:49 AM »
That's a lotta work right there
Full body workout? How long does it take you to recover?
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Online Little Tim

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Re: All about consistency
« Reply #37 on: August 15, 2012, 07:51:10 AM »
That's a lotta work right there
Full body workout? How long does it take you to recover?
It goes by fairly quickly, probably 1 1/2 hours or so.  Keeping the weight so low and the sets of 5x5 don't feel like they too challenging....yet. I was shooting for somewhere around my 50-60% max, and then building from there.  So each workout should be a simple linear progression until progress slows or stalls.  Even though since I've started this experiment, I've been taking two days off between workouts, one would be adequate.  A little bit of a personal realization of what seemed to have worked in the past and the desire to keep things simple and consistent.

Online Little Tim

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Re: All about consistency
« Reply #38 on: August 17, 2012, 10:54:03 PM »
Those balls make pretty decent computer chairs.

$55 target special...

Online Little Tim

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Re: All about consistency
« Reply #39 on: August 17, 2012, 11:07:08 PM »
Yeah, I didn't remember this forums 128k size limit. But its basically a tube frame with five wheels and a small back, although I can't imagine why you'd need one. Kinda cook looking, but there you go, million dollar idea..... No, I didn't buy it, lol...

Online Little Tim

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Re: All about consistency
« Reply #40 on: August 18, 2012, 11:07:11 AM »
Deadlift
230 x 5 x 5 tough.

Squats
155 x 5 x 5

DB Rows
75 x 5 x 5

15* Benchpress
145 x 5 x 5

Lat Pulldowns
95 x 5 x 5

DB shoulder press
40 x 5 x 5 good.

SUPERSETTED LEGS
Quad Extensions
90 x 5 x 5
Hamstring Curls
90 x 5 x 5

SUPERSETTED ARMS
DB curls
30 x 5 x 5
Tri Pressdowns
55 x 5 x 5
BB shoulder press
70 x 5 x 5

Good way to start the weekend. Rock on!!!


« Last Edit: August 18, 2012, 07:49:44 PM by Little Tim »

Online Little Tim

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Re: All about consistency
« Reply #41 on: August 20, 2012, 04:44:55 PM »



Deadlift
230 x 5 x 5

Squats
165 x 5 x 5

DB Rows
75 x 5 x 5

15* Benchpress
150 x 5 x 5 tough.

Lat Pulldowns
105 x 5 x 5


SUPERSETTED LEGS
Quad Extensions
90 x 5 x 5
Hamstring Curls
95 x 5 x 5

SUPERSETTED ARMS
DB curls
35 x 5 x 5
Tri Pressdowns
55 x 5 x 5
BB shoulder press
75 x 5 x 5



Good way to start my Monday morning.  Felt good, but not exhausted, therefore on the last movements (arms) I completed 8 reps at each set. Maybe that's an indication of how far below my max I'm training, but I have also successfully avoided doms for three weeks now with progressively increasing the weight across the board. But still not going to failure yet.  Nonetheless, I'm focused on building slowly and focusing on quality. Besides, considering my diet has kept the scale in check with a slight decrease in weight, its not like I'll be winning any strongman competitions in the near future.

Online Little Tim

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Re: All about consistency
« Reply #42 on: August 23, 2012, 10:38:17 AM »

Deadlift
235 x 5 x 5 tough.

Squats
170 x 5 x 5 last 2 sets were taxing.

DB Rows
80 x 5 x 5

15* Benchpress
155 x 5 x 5

Lat Pulldowns
110 x 5 x 5


SUPERSETTED LEGS
Quad Extensions
95 x 8 x 5
Hamstring Curls
95 x 8 x 5

SUPERSETTED ARMS
DB curls
35 x 8 x 4
Tri Pressdowns
55 x 8 x 4
BB shoulder press
80 x 8 x 4


Overall a good session. Another day of kayaking yesterday, a little sunburn, still a good day.


Online Little Tim

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Re: All about consistency
« Reply #43 on: August 31, 2012, 09:46:44 AM »
Deadlift
185 x 5 x 5

Squats
175 x 5 x 5

DB Rows
80 x 5 x 5

15* Benchpress
160 x 5 x 5

Lat Pulldowns
110 x 5 x 5


SUPERSETTED LEGS
Quad Extensions
95 x 8 x 5
Hamstring Curls
95 x 8 x 5

SUPERSETTED ARMS
DB curls
35 x 8 x 4
Tri Pressdowns
55 x 8 x 4
BB shoulder press
80 x 8 x 4

Went MIA this week. Enjoyed my new hobby with a new-to-me kayak. Was on the water for five hours yesterday, feels good. So this week will only have one day of weight training. Kept all the numbers static other than the Deadlift, wasn't in the mood yet as I started earlier than normal, 8:00 am. Yeah, that's early for me.

Hope everyone enjoys their holiday weekend.



Online Little Tim

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Re: All about consistency
« Reply #44 on: September 02, 2012, 11:37:51 AM »
Deadlift
235 x 5 x 5

Squats
175 x 5 x 5

DB Rows
70 x 5 x 5 dropped down the weight cause of a slight tweak in rear shoulder.

15* Benchpress
160 x 5 x 5

Lat Pulldowns
120 x 5 x 5


SUPERSETTED LEGS
Quad Extensions
95 x 8 x 4
Hamstring Curls
95 x 8 x 4

SUPERSETTED ARMS
DB curls
35 x 8 x 2
Tri Pressdowns
55 x 8 x 2
BB shoulder press
80 x 8 x 2

Ran out of time, so dropped some sets off at the end. Got a little visit from my old friend doms yesterday, so I kept most of the numbers straight across from the last session. Damn, you skip one time and friggin doms, the monster in my closet, peeks his beady little eyes out and says hi buddy.