LINKThe WRAATH of Kane

[Controlled Labs]

looking great so far, how are your measurements? any changes yet?

[timberwolf]

looking great so far, how are your measurements? any changes yet?

Weight is steady at 180lbs and r. arm is between 17 3/4" and 17 7/8" cold.
Trying to get it over 18" cold.
Hope to be able to hold 185lbs in the coming month.

[timberwolf]

Taken just now...

[timberwolf]

05.25.07 (pm)

upper body/ volume

band facepulls and pressdown

delt curcuit (2:30 rest between giant sets)
bent over raises 20's/12x3
laterals 20's/12x2,20's/10x1
dumbell press 35's/20x2,35's/18x1
alt. front raise 20's/12x3

single arm pulldown (90sec)
left)
75/12x4
right)
same

single arm low cable rows (90sec)
left)
60/15x3
right)
same

benchpress (90sec)
147.5/20x2

pec dek flyes (60sec)
105/12x1
90/12x2
75/12(12partials)x1

shrugs (60sec)
135/20x3

treadmill 12:30/1mile

stretching 9:30

[pu12en12g]

Taken just now...

Yea budday !! Always impressive !

[timberwolf]

05.26.07

oly lifts

facepull and pressdown

drop snatch
bar/5x2
95/3x2
115/2x2

power snatch (floor)
135/3x3
155/3x3
165/1x1
170/1x1
175/1x2 (failed to lockout on both)

hanging wipers
8(per side)x3
10(per side)x1

standing calf (30sec)
195/8x1
275/8x1
355/8x6
275/10x1
195/20x1

stretching 12:45/1mile

[timberwolf]

05.27.07

arms

band facepull and pressdown

ez curl**
85/10x5

incline curl**
40's/8x1
30's/10x4

plate curl*
45/15x5

v bar pressdown*
50/20x4
50/18x1

machine ext.**
70/20x5

overhead ext.**
left)
25/12x1
20/15x1
right)
same

hanging wipers
10(per side)x3
**90sec rest
*60sec rest

[timberwolf]

05.28.07 (am)

lower body/ heavy

overhead squats
bar/5x2
95/5x2
115/5x1
140/5x1

front squats
140/4x2
185/4x2
225/3x2

overhead lunge
left)
65/8x1
95/5x1
115/5x1
right)
same

pistols
left)
bw/6x2
bw/8x1
right)
same

(pm)

treadmill 12:30/ 1mile

sumo deads
135/5x2
185/5x1
235/5x1
285/5x1
335/3x1
355/3x1
375/3x1

snatch g dead (collar to collar grip)
135/5x3

[timberwolf]

05.29.07(am)

upper body/ heavy

facepulls and pressdown

benchpress
135/8x1
135/5x1
185/5x1
235/5x1
255/3x1
275/1x1
295/1x1
305/1x1
315/ failed (stuck half way)

hammer s. incline
left)
100/6x1
110/6x1
115/6x1
right)
same

incline flyes
50's/6x3

neutral g. pullups
70/5x2
70/6(bw/6)x1

While I was dissappointed in missing the 315, it has been probably almost a year since I've gone that heavy on the bench...maybe 2 years since I actually did it. Hoping to break that pr in the next few weeks.

[timberwolf]

05.29.07 (pm)

upper/ heavy

dumbell press
left)
30/8x1
50/6x1
65/6x3
right)
same

overhead ext.
left)
45/6x4
right)
same

shrugs
left)
120/6x3
90/12x1
right)
same

dumbell curl*
left)
45/6x3
35/12x1
right)
same

*Its been months but still have difficulty with supination in the left arm so almost have to curl where palms remail parallel.

[JDub]

Man your a pretty strong guy. Good luck with CL, you seem like a perfect representative of them!


Good luck and GFH!


Jdub

[timberwolf]

Yea budday !! Always impressive !

Thanks, pt.
I'm hoping to take pics post workout and post glycergrow.

[timberwolf]

05.30.07 (pm)

oly lifts/ calves

drop snatch (front)
bar/5x2
65/4x2
95/3x2

power snatch (hang)
95/3x3
115/3x3
135/3x3

snatch g. high pulls
135/3x3
155/3x3
185/3x3

treadmill 11:45/1 mile

standing calf raise (30sec)
195/9x1
275/9x1
355/9x4
295/12x1
215/15(15partials)x1

stretching 13:30

[timberwolf]

This morning before my volume lower body I just tried white flood. While the taste was... abit difficult to swallow....wow. Before I even finished drinking it I was already tingling. Felt like the first time I ever saw porn.

We'll see how the workout goes.

[timberwolf]

Verdict: Damn great workout!

05.31.07 (am)

lower body/ volume

treadmill 12:30/1mile

oly squats (ATG)
155/12x1
155/20x1

leg press
450/20x1
450/15x1

lunges
left)
45's/20x1
45's/15x1
right)
same

leg ext.
90/20x1
90/20(10partials)x1

hanging wipers
10(per side)x3

hanging lever kickouts
8x2