Tim's time with the Bruiser

[tgerstmar2]

Week 1 of Tim’s Bruiser Cycle

A 6-week cycle of DD side swipes and gamma casts.

Primary Goal: To add 3 lbs of muscle and drop 2% (~3 lbs) in body fat. I’ll be happy with either one, both together would be outstanding.
Secondary Goal: To move the bruiser with confidence and grace.

Week 1: Introduction to the Bruiser

Monday 5/3
Weight: 167.5
BF%: 12

-Morning: Side swipes
3x5 w/10lber. RPE: 2, RT: 5
5x5 w/45 RPE: 8, RT: 4
2x5 w/10 RPE: 2, RT: 6

-Beginning Warrior Wellness

-30 m. walk

-Evening: Gamma casts
2x5 w/10 RPE: 2, RT: 5
5x5 w/45 RPE: 9, RT: 5 – had to leverage onto and off shoulders to get it into front and back position.
3x5 w/10 RPE: 1, RT: 7

Tuesday 5/4
-Morning: Side swipes
2x10 w/10 RPE: 2, RT: 6
5x5 w/45 RPE: 8, RT: 5
3x10 w/10 RPE: 2, RT: 7

-Beginning Warrior Wellness

-30 m. walk

-Evening: Gamma casts
2x10 w/10 RPE: 2, RT: 7
5x5 w/45 RPE: 8, RT: 5 – have to work on rolling it around my shoulders correctly to stay off the bones, that hurts.
3x10 w/10 RPE: 2, RT: 7

Wednesday 5/5
-Morning: Side swipes
2x10 w/10 RPE: 2, RT: 7
5x5 w/45 RPE: 8, RT: 6 – beginning to get the groove.
3x10 w/10 RPE: 2, RT: 7

-Beginning Warrior Wellness

-30 m. walk

-Evening: Gamma casts
2x10 w/10 RPE: 2, RT: 7
5x5 w/45 RPE: 7, RT: 6
3x10 w/10 RPE: 2, RT: 7 – beginning to feel ready for more sets.

Thursday 5/6
-Morning: Side swipes
2x10 w/10 RPE: 2, RT: 7
5x5 w/45 RPE: 7, RT: 7 – feeling better and better, actually watching rest breaks now, 60 s. after each set.
3x10 w/10 RPE: 2, RT: 8

-Beginning Warrior Wellness

-30 m. walk

-Evening: Gamma casts
2x12 w/10 RPE: 2, RT: 8
5x5 w/45 RPE: 8, RT: 8 – felt technique much improved this evening.
Found a groove about 85% good for shoulders; able mostly to lower to back position w/o using shoulder as lever.
3x12 w/10 RPE: 2, RT: 9

Friday 5/7
-Morning: Side swipes
2x12 w/10 RPE: 2, RT: 9
5x5 w/45 RPE: 7, RT: 8 – felt a bit of a twinge in right shoulder, be careful.
3x12 w/10 RPE: 2, RT: 8

-Intermediate Warrior Wellness -- felt mentally, physically invigorating to move up to a more advanced level, the beginning level was beginning to get stale.

-Evening: Gamma casts
2x12 w/10 RPE: 2, RT: 9
5x5 w/45 RPE: 7, RT: 8
3x10 w/10 RPE: 2, RT: 9

Saturday 5/8
-Intermediate Warrior Wellness
-Disc Golf

Sunday 5/9
-Hiking

Comments: My God the bruiser is a beast. Thought it would tear my shoulders out at the beginning of the week, I’ll admit a little fear of the CB. Skills definitely improved as the week went on, starting to feel good, ready for more. The bruiser is not quite as heavy now as it was at the beginning of the week, still ridiculously heavy just not crushingly so. A little intimidated by the 20-set routine coming up next week. Tweaked r. shoulder a little on Friday, feeling good after the weekend, reminds me to always put safety first when moving this beast around. A few nice bruises on the shoulders to show for the week.

Goals for Week 2: Get 20 sets of 5 reps with the bruiser. Not worried about time just yet. Aiming for 60 second breaks between each set. Safety first. Aiming to whittle the breaks down from 60s-45s-30s, which’ll put me right in the 20 sets in 20 minutes groove. Would like to be there by the end of the week, we’ll see how that works out. Upping kcals to 3000 in anticipation of the workload.

[Scott Sonnon]

Looks solid, Tim!

[tgerstmar2]

Week 2 of Tim’s Bruiser Cycle

A 6-week cycle of DD side swipes and gamma casts.

Primary Goal: To add 3 lbs of muscle and drop 2% (~3 lbs) in body fat. I’ll be happy with either one, both together would be outstanding.
Secondary Goal: To move the bruiser with confidence and grace.

Week 2: The Cycle Begins

Monday 5/10
Weight: 167.5 (+0.0)
BF%: 13 (+1%)

-Morning: Side swipes (60 s. rest between each set)
2x12 w/10lber. RPE: 2, RT: 8
20x5 w/45 first 15 RPE: 7, RT: 8; last 5 RPE: 8, RT: 7
2x12 w/10 RPE: 1, RT: 9
Felt good, handling CB with much more confidence. Form started to deteriorate during last 5 sets. Rest breaks felt too long.

-Intermediate Warrior Wellness

-30 m. walk

-Evening: Gamma casts (60s. rest between sets)
2x12 w/10 RPE: 2, RT: 8
20x5 w/45 first 15 RPE: 7, RT: 7; last 5 RPE: 8, RT: 6
2x12 w/10 RPE: 1, RT: 9
Tougher than the swipes, feeling it in hands and forearms. Form began to deteriorate after set 10. Found groove to keep club off of shoulder bones. About 85% able to lower into back position w/o shoulder leverage.

Tuesday 5/11
-Morning: Side swipes (20 sets in 20 minutes)
2x12 w/10lber. RPE: 2, RT: 8
20x5 w/45 first 15 RPE: 7, RT: 7; last 5 RPE: 8, RT: 6
2x12 w/10 RPE: 1, RT: 9
Decided to go for it, went for time. Tough on last few sets.

-Intermediate Warrior Wellness

-30 m. walk

-Evening: Gamma casts (20 sets in 20 minutes)
2x12 w/10 RPE: 1, RT: 9
20x5 w/45 first 8 RPE: 8, RT: 6; next 7 RPE: 8, RT: 5; last 5 RPE: 9 RT: 4
2x12 w/10 RPE: 1, RT: 9
Tougher than the swipes, form started going downhill after the first 10 sets, really tough on last 5. Shoulder leveraging became more and more prominent as sets continued.

Wednesday 5/12
-Intermediate Warrior Wellness

-30 m. walk

-~20 minutes of body flow. Had the tapes for a little while but haven’t done anything with them, so sat down to watch/work on them. Much harder than expected, brought up some anger & frustration at not being able to do these seemingly ‘simple’ moves.

Thursday 5/13
-Morning: Side swipes (20 in 20)
2x12 w/10lber. RPE: 1, RT: 8
20x5 w/45 first 5 RPE: 7, RT: 7;middle 10 RPE: 6 RT: 8; last 5 RPE: 7, RT: 8
2x12 w/10 RPE: 1, RT: 9
Felt good, easier than before.

-Intermediate Warrior Wellness

-30 m. walk

-Evening: Gamma casts (20 in 20)
2x12 w/10 RPE: 2, RT: 8
20x5 w/45 first 5 RPE: 6, RT: 7;middle 10 RPE: 7 RT: 7; last 5 R hand on top RPE: 7, RT: 8 (better control of the club), L hand on top RPE: 8 RT: 6
2x12 w/10 RPE: 1, RT: 9
Tough but getting easier. Club feels heavy but not overwhelming as in the past.


Friday 5/14
-Morning: Side swipes (18 in 18m.)
2x12 w/10lber. RPE: 2, RT: 8
18x6 w/45 first 8 RPE: 6, RT: 8; middle 5 RPE: 7 RT: 7;last 5 RPE: 8, RT: 7
2x12 w/10 RPE: 1, RT: 9
Hands slipping on grip, otherwise felt good.

-Intermediate Warrior Wellness



-Evening: Gamma casts (18 in 18m.)
2x12 w/10 RPE: 2, RT: 9
18x6 w/45 first 13 RPE: 6, RT: 7; last 5 R hand on top RPE: 7, RT: 7, L hand on top RPE: 8, RT: 6
2x12 w/10 RPE: 1, RT: 9
Tough but not as tough as expected.

Saturday 5/15
-Intermediate Warrior Wellness
-19 holes of disc golf

Sunday 5/16
-Intermediate Warrior Wellness
-~20m. of body flow

Comments: A tough but enjoyable week. Came farther, faster with the Bruiser than I expected. Form continues to improve incrementally. The 100 rep goal at the end of the cycle which seemed an impossibility a week ago now seems within reach. Interesting new callouses on hands, and my upper back and especially my triceps (my GAWD!) have been sore all week.

Goals for Week 3: While this may seem silly, it’s hard for someone who’s slimmed down from being overweight to see any indicator go up, so the fact that the bf% reading has gone up has part of my unnerved. None-the-less I’m going to ride this cycle out for the six weeks and see where that puts me. Plans for this week include making the 18 sets in 18 minutes mine and moving on down. Thanks for reading.

[tgerstmar2]

Sorry for the delay in getting this out.

Week 3 of Tim’s Bruiser Cycle

A 6-week cycle of DD side swipes and gamma casts.

Primary Goal: To add 3 lbs of muscle and drop 2% (~3 lbs) in body fat. I’ll be happy with either one, both together would be outstanding.
Secondary Goal: To move the bruiser with confidence and grace.

Week 3: The Cycle Deepens

Monday 5/17
Weight: 168.0 (+0.5)
BF%: 13 (+0%)

-Morning: Side swipes (20 in 20)
2x12 w/10lber. RPE: 2, RT: 8
20x5 w/45 first 15 RPE: 6, RT: 8; last 5 RPE: 6, RT: 7
2x12 w/10 RPE: 2, RT: 8
Speed is up; feeling stronger.

-Intermediate Warrior Wellness

-Evening: Gamma casts (20 in 20)
2x12 w/10 RPE: 2, RT: 8
20x5 w/45 first 15 RPE: 6, RT: 8; last 5 L hand top RPE: 7,
RT: 8, R hand top RPE: 6, RT: 8
2x12 w/10 RPE: 1, RT: 9
Felt good, form beginning to deteriorate toward end. Back feeling
stronger.

Tuesday 5/18
-Morning: Side swipes (18 sets in 18 minutes)
2x12 w/10lber. RPE: 2, RT: 9
18x6 w/45 first 12 RPE: 6, RT: 8; last 6 RPE: 7, RT: 7
2x12 w/10 RPE: 1, RT: 9

-Intermediate Warrior Wellness

-Evening: Gamma casts (18 in 18)
2x12 w/10 RPE: 1, RT: 9
20x5 w/45 first 10 RPE: 6, RT: 8; next 5 RPE: 5, RT: 8; last 3
RPE: 7 RT: 7
2x12 w/10 RPE: 1, RT: 9

Wednesday 5/19
-Intermediate Warrior Wellness

-30 m. walk

-8 holes disc golf

Thursday 5/20
-Morning: Side swipes (16 in 16)
2x12 w/10lber. RPE: 2, RT: 9
16x7 w/45 first 3 RPE: 5, RT: 8;middle 9 RPE: 6 RT: 8; last 6
RPE: 6, RT: 7
2x12 w/10 RPE: 1, RT: 9

-missed Intermediate Warrior Wellness

-30 m. walk

-Evening: Gamma casts (16 in 16)
2x12 w/10 RPE: 1, RT: 9
16x7 w/45 first 8 RPE: 5, RT: 8;middle 4 RPE: 6 RT: 7; last 4
RPE: 8, RT: 7
2x12 w/10 RPE: 1, RT: 9
Really felt the casts in grip today, starting to feel the cardio effect of compressed rest breaks.


Friday 5/21
-Morning: Side swipes (15 in 15)
2x12 w/10lber. RPE: 2, RT: 9
15x8 w/45 first 5 RPE: 6, RT: 8;last 10 RPE: 7, RT: 8
2x12 w/10 RPE: 1, RT: 9

-Intermediate Warrior Wellness

-missed evening session

Saturday 5/22
-Day off

Sunday 5/23
-Painting house

Comments: Happy with the progress this week. Life intervened and I missed a warrior wellness and gamma cast session, but all other sessions felt good, and progress was steady. The 100 rep goal at the end of the cycle feels within reach. Only DOMS this week has been in forearms, what a workout.

Goals for Week 4: Keep moving down the ladder. Just read the book Consistent Winning which has been a topic on the forum. Considering using a cycle to build up to my 100 rep performance.

[tgerstmar2]

Week 4 of Tim’s Bruiser Cycle

A 6-week cycle of DD side swipes and gamma casts.

Primary Goal: To add 3 lbs of muscle and drop 2% (~3 lbs) in body fat. I’ll be happy with either one, both together would be outstanding.
Secondary Goal: To move the bruiser with confidence and grace.

Week 3: The Cycle Toughens

Monday 5/24
Weight: 168.5 (+0.5)
BF%: 13 (+0%)

-Morning: Side swipes (15 in 15) WR (Overall Workout rating 1-5): 4
2x14 w/10lber. RPE: 1, RT: 9
15x8 w/45 first 10 RPE: 6, RT: 8; last 5 RPE: 7, RT: 8
2x12 w/10 RPE: 1, RT: 10
Feeling good, energetic, a good workout; hands tired.

-Intermediate Warrior Wellness

-Evening: Gamma casts (15 in 15) WR: 2
2x14 w/10 RPE: 1, RT: 9
15x8 w/45 first 5 RPE: 7, RT: 8; middle 5 RPE: 8, RT: 7, last 5
RPE: 9, RT: 7
2x12 w/10 RPE: 3, RT: 9
Killer workout; tired, hands fried.

Tuesday 5/25
-Morning: Side swipes (15 sets in 15) WR: 3
2x14 w/10lber. RPE: 1, RT: 9
15x8 w/45 first 5 RPE: 8, RT: 8; middle 5 RPE: 7, RT: 8; last 5
RPE: 6, RT: 8
2x14 w/10 RPE: 3, RT: 9
Started harder, got into groove as sets progressed. Thoracic back
spasm on set 15. Stretched out, came back, did set 15.

-Intermediate Warrior Wellness
Mid back sore, session really helped loosen it up

-Evening: Gamma casts (15 in 15) WR: 2
2x14 w/10 RPE: 1, RT: 10
15x8 w/45 first 5 RPE: 7, RT: 8; middle 5 RPE: 8, RT: 7; last 5
RPE: 9 RT: 6
2x14 w/10 RPE: 2, RT: 10
Tough session, low energy, back felt fine.

Wednesday 5/26
-Intermediate Warrior Wellness

Thursday 5/27
-Morning: Side swipes (12 in 12) WR: 4
2x14 w/10lber. RPE: 2, RT: 10
12x9 w/45 first 8 RPE: 6, RT: 8; last 4 RPE: 7 RT: 8
2x14 w/10 RPE: 1, RT: 10

-Intermediate Warrior Wellness

-Evening: Gamma casts (12 in 12) WR: 4
2x14 w/10 RPE: 1, RT: 10
12x9 w/45 first 4 RPE: 5, RT: 8;middle 4 RPE: 6 RT: 8; last 4
RPE: 7, RT: 7
2x14 w/10 RPE: 2, RT: 9
Felt good, strong. Sessions flowed well.

Friday 5/28
-Morning: Side swipes (10 in 10) WR: 4
2x14 w/10lber. RPE: 1, RT: 10
10x10 w/45 first 5 RPE: 6, RT: 8;middle 4 RPE: 7, RT: 7; last 1
RPE: 9, RT: 7
2x14 w/10 RPE: 1, RT: 10
Energy high, feeling good, grip weak point; hands slipping on last
few sets.

-Intermediate Warrior Wellness

-30 m. stroll

-Evening: Gamma casts (10 in 10) WR: 5
2x14 w/10 RPE: 1, RT: 10
10x10 w/45 first 5 RPE: 5, RT: 8; last 5 RPE: 6, RT: 7
+2x10 w/45 RPE 6; RT: 8
2x14 w/10 RPE: 1, RT: 10
Great workout, felt strong, did 2 extra sets just because; really got
into a good breathing/movement groove;
front-shoulder-back-shoulder-front.


Saturday 5/29
-Day off

Sunday 5/30
-Great morning Hike

-Intermediate warrior wellness

Comments: This week started rough, and after Tuesday I thought I would have to take Thursday and/or Friday off as well to rest and recover. Felt good Thursday morning and decided to try my morning swipe session, it went well. Culminated on Friday with a great pair of workouts. Don’t know if I broke through a plateau or what but my second pair of workouts were definitely easier than the first. The 100 rep goal is within sight now. Been playing with my diet the last couple of weeks, especially this week, trying out the concept of Nutrient Timing, and my weight has been fluctuating up and down by several pounds this week and my bodyfat readings have been jumping around as well. I think it’s a case of breaking something that didn’t need fixing.


Goals for Week 5: Keep moving down the ladder. Get ready for the big performance, going to set up for a three day Consistent Winning cycle for week 6 for the 100 reps. In terms of diet, going back to the old standby, a low-carb diet which has worked great for me in the past. Also need to start thinking about what to do once this cycle wraps up. Thanks for reading.

[Scott Sonnon]

Good work, Tim. What do you mean by nutrient timing?

[tgerstmar2]

Scott,
Nutrient Timing is a book by Drs. John Ivy and Robert Portman. They're research scientists, and to cut this down to the bare basics, they talk about maximizing the use of insulin as an anabolic hormone. In other words timing your nutrient intake and exercise to elicit maximum gains.
It's an interesting idea and they have conducted a good deal of research to back up what they're saying, but personally I found it was just way too many carbs for me. I may go back to it in the future, but for now, I feel more comfortable on a straight low-carb diet.
If anyone is interested I'd be happy to write up a more detailed review of the book. Thanks for reading!