LINKThe WRAATH of Kane

[timberwolf]

07.22.07

uppper arms

close grip bench
bar/50x1
155/18(5,4 rest/pause)x1

v bar pressdown
65/16(5,4)x1
65/14(6,4)x1

overhead ext.
left)
25/13(4,3)x1
25/15(4,3)x1
right)
25/17(5,4)x1

ez curl
95/12(4,3)x1

machine curl
70/13(5,5)x1
70/10(5,4,50/13 partials)x1

[timberwolf]

The more pix I see the more impressed I am with your symmetry and aesthetics. Keep up the good work! The arms are outstanding.

Thanks you very much, Rich.

07.23.07

lower/ heavy

olympic squats
95/12x1
145/8x1
195/5x1
255/2x3

front squats
155/8x3

pistols
left)
bw/8x3
right)
same

single legged deadlift
right)
25/8x3
left)
same

stretching 14:00

Weight was down to 176lbs but felt weak this morning so never pushed the oly squats.

[timberwolf]

07.24.07

upper/ heavy

band facepulls and pressdown

benchpress
115/12x1
135/10x1
185/5x1
225/5x1
245/5x1
255/5x1
280/5x1

hammer s. incline
290/5x3

machine flyes
195/8x2

neutral g. pullups
90/6x1
90/5x1
90/4x1

low cable rows
left)
100/6x2
right)
same

280/5 I believe is a PR for me for that rep range... Definitely so at 176.5lbs.

[timberwolf]

Taken the last few days....down to 176-176.5lbs.

[timberwolf]

07.25.07

lower/ volume

bodybuilding squats
135/10x1
225/12x3

single legged hammer s. press
left)
90/15x3
right)
same

leg ext.
90/20x2

lying leg curl
70/20x1
70/20(20 partials)x1

bulgarian split squats
left)
bw/30x1
bw/25x1
right)
same

stretching 14:00

wind sprints
2 miles total (900m total sprints)

Keep forgetting to records the sprints which I've been doing almost daily.

[pu12en12g]

Taken the last few days....down to 176-176.5lbs.

Insanity !!

[timberwolf]

power snatch...
http://www.youtube.com/watch?v=2LaMxi0rYeo
different angle
http://www.youtube.com/watch?v=7z7KCatlihA

overhead squat
http://www.youtube.com/watch?v=efGFLAZm1V8

monkeying around...
http://www.youtube.com/watch?v=_EmybKySV4A
clapping pullups (just 8 reps though)
http://www.youtube.com/watch?v=3TNS1d4r3ao

And then right after all this... threw a tennis ball and messed up my shoulders. Not sure how bad it is but will probably have to take the next two weeks of from using my right shoulders. Not that this will keep me from the gym since I can always use the time to bring up my lagging left side and lower body.

[NastyNally]

Taken the last few days....down to 176-176.5lbs.

You're a monSTAR.

[timberwolf]

Supplements

Updated Aug 5/ 2007

Pre and during workout shake
4 scoops PURPLE WRAATH
1 scoop GREEN MAG
1 scoop WHITE FLOOD
2 scoops GLYCERGROW
30-60g waxy maize
10g Glutabolic
mixed with 2.25 litres of water

1-2 caps fubar

Post workout
3 scoops cappucino nectar in 1.5 litres of water

[AJM]

Timberwolf, what is waxy maize? Sounds like a corn based carb source, but I have never heard of this stuff.

[burg]

your back pose looks insane, your upperback has some thick muscles

[timberwolf]

Timberwolf, what is waxy maize? Sounds like a corn based carb source, but I have never heard of this stuff.

That is exactly what it is.

http://forum.bodybuilding.com/showthread.php?t=787429

http://forum.bodybuilding.com/showthread.php?t=883744

WMS has a much higher molecular weight and a much lower osmolarity rate compared to dextrose or maltodextrin, so what does this mean… Mainly, WMS bypasses the stomach, is absorbed by the intestines and immediately is assimilated; this is all done at a much faster rate than dextrose or maltodextrin, almost double.

[juxtrkov]

Dude you have CRAZY Lats.

What would you recommend for Lat width and thickness? I do bent over barbell rows (45degree) and lat pulldowns as the focus of my Lat exercises, but I have never felt them pumped/sore directly after my workout, usually the soreness starts to take place the next day. Am I missing something?

[pu12en12g]

Hope the shoulder is back to 100% soon

[timberwolf]

Dude you have CRAZY Lats.

What would you recommend for Lat width and thickness? I do bent over barbell rows (45degree) and lat pulldowns as the focus of my Lat exercises, but I have never felt them pumped/sore directly after my workout, usually the soreness starts to take place the next day. Am I missing something?

I still need alot more mass for lats but thanks.
I do alot of pullups. In the vid of me crossing the football post, while I did it only twice, I felt my lats for days after. Even immediately after. I'm going to experiment with incorporating that somehow when my delts heal.