LINKThe WRAATH of Kane

[timberwolf]

09.10.07

cardio/ calves
*1min rest

standing calf raise
200/20x1
300/20x1
400/16x8

treadmill 20:00/ 153 calories

seated calf raise
90/15x1
90/18x3

single legged calf raise*
left)
bw/20x4
right)
same

stretching 10:30

[timberwolf]

09.11.07

chest/ arms
*1min rest between sets

bandwork

benchpress
135/12x5
135/13x1

pushups
bw/50x1
bw/25x5

hammer curl
left)
40/11x6
right)
same

machine curl
60/15x5

machine ext.
80/16x7

pressdown
70/12x2
70/10x1
65/10x1
60/12x3

overhead ext.
left only)
20/12x1
20/10x3

[timberwolf]

09.12.07

lower body (workout 2)
*1min rest between sets

standing calf raise
200/25x1
300/25x3
300/20x1

bodybuilding squats (close stance/ to parallel only)
135/10x10

lying leg curl
60/20x5

hyperextensions
bw/20x2
bw/15x1

stretching 12:00

First time I've tried to do squats or anything directly for the hamstrings since my injury...so taking it still very easy.

[jiritt0]

If I may, what inspired the timberwolf name?

[timberwolf]

If I may, what inspired the timberwolf name?

Um...I'm a comicbook geek. And that was the name of one of my favourite characters.

http://en.wikipedia.org/wiki/Image:Londo.JPG

[pu12en12g]

Um...I'm a comicbook geek. And that was the name of one of my favourite characters.

http://en.wikipedia.org/wiki/Image:Londo.JPG

[timberwolf]

For the last 4 weeks I've been working out with higher volume and relatively moderate to lighter weights with rest times between 30sec to 1 min.
Also most of October I kept my caloric intake from 2800 and gradually reduced it to 2600...just slightly below maintenance. These pics were taken a couple day ago....

[timberwolf]

10.28.07

chest/ arms
*1min rest between sets unless stated otherwise

bandwork

benchpress
185/6x6

wall pushups
bw/18x6

cable chest press
30's/12x6

machine flyes
100/12x6

rope cable curl
42.5/12x8

overhead cable ext.
42.5/15x3
52.5/10x3

v bar pressdown
70/10x3
60/12x2
60/12(45/8,30/8 dropset)x1

[timberwolf]

10.29.07

lower body
**1min rest between sets unless stated otherwise

AM

standing calf machine (30sec rest between sets)
135/20x1
235/12x8

treadmill 29:00/ 150cal


PM

leg ext.
120/10x6

front squats
135/3x1
185/3x1
205/2x1
135/3x1
185/3x1
205/2x1

hammer strength v squats (split stance)
180/10x6

bugarian plit squats (30sec rest between sets)
left)
bw/15x3
bw/18x3
right)
same

single legged hyperext.
left)
bw/8x6
right)
same

lying leg curl
80/10x6

seated leg curl
75/8x3
55/12x3

stretching 20:00

treadmill 10:00/ 56cal

[pu12en12g]

For the last 4 weeks I've been working out with higher volume and relatively moderate to lighter weights with rest times between 30sec to 1 min.
Also most of October I kept my caloric intake from 2800 and gradually reduced it to 2600...just slightly below maintenance. These pics were taken a couple day ago....

Insane

[timberwolf]

10.30.07

AM

back/ delts
*1min rest between sets or 30sec rest between uni lateral exercise sets

chest supported machine row
150/8x6

neutral g. pulldown
135/11x6

straight arm pulldown
60/12x6

standing pulldown
left)
75/8x3
60/12x2
60/15x1
right)
same

superset
rear delt machine
90/11x2
90/12x4
upright rows
band/ 15x6

superset
cable press
27.5's(kg)/10x2
22.5's/12x2
22.5's/15x2
upright rows
band/15x6

superset
shrugs
70's/10x6
facepulls
band/25x2
band/30x4

treadmill 20:00/115cal (incline walking)

[timberwolf]

10.31.07

cardio/ calves
*1min rest between sets or 30sec rest between uni lateral exercise sets

AM

standing calf raise*
195/12x1
255/12x1
(335/10, 335/12 alternate sets)x3

treadmill 15:00/ 100cal

seated calf raise*
110/12x6


PM

calf press*
500/10x6
360/15x1
270/20x1

treadmill 20:00/ 122cal

(30sec rest between sets)
cable chest press
20's/20x4

neutral g pulldown
75/20x4

machine press
50/20x4

machie curl
40/20x4

pressdown
45/20x4

[timberwolf]

11.01.07

chest/ arms
*1min rest between sets or 30sec rest between uni lateral exercise sets

bandwork

benchpress
(185/7,185/3 alternate sets)x4

wall pushups
(bw/20,bw/15)x3

cable chest press
30's/12x6

machine flyes
120/10x6

rope g. cable curls
(42.5/15,42.5/12)x3

machine curls
(70/10,70/6)x2
70/12x1
70/8x1

machine ext.
(100/10,100/6)x3

v bar pressdown
(70/12,70/6)x3

[timberwolf]

11.02.07

AM

lower body
*1min rest between sets or 30sec rest between uni lateral exercise sets

standing calf raise (30sec rest)
135/20x1
(235/15,235/10)x3

leg ext.
120/10x6

front squats
(185/1,185/3 alternate sets)x4

hammer s. hacks
90/10x6

bulgarian split squats
left)
bw/15x4
bw/18x1
bw/20x1
right)
same

single legged hypers
right)
bw/8x5
bw/10x1
left)
same

lying leg curls (30sec rest)
(70/8,70/12 alt. sets)x4


PM

treadmill 30:00/ 182 cal

pistols
left)
15lbs/5x2
25/5x1
right)
same

stretching 16:30

[timberwolf]

11.03.07

Back/ Delts

back curcuit
neutral g. pulldown
135/8x2,120/10x3
straight arm pulldown
60/10x3,45/12x1,45/15x2
close grip pulldown
135/8x2
120/8x3

wide grip chest supported rows
(120/10,120/8)x3

superset
rear delt machine
90/12x6
upright rows
band/15x6

superset
machine press
90/10x4,90/8x2
upright row
band/15x6

seated shrugs
45's/15x6

stretching 19:20