ironjim's 26 week quest to get to 230 pounds of monster mass

[ironjim53113]

i just came off my second show where i placed 2nd in the 35+ masters and 5th in the open and novice at the ocb iron city classic. i'm 5'10 and came into the show at about 162 not enough muscle for my height.

i'm going to go on a 26 week offseason bulk up to get to 230 pounds. i will be using a dc training method to put on mass. training on mon, wed, and fri. also i will be doing only one cardio session a week. being that i did alot of cardio for my show. i will switch between fasted steady state and hit cardio.

the training will be dc using the rest pause method with trying to continue to get more reps or more weight each workout. along with the extreme streching.

my diet to start on training days will be
meal 1 2 scoops of whey in water, 3 whole grain pancakes one fourth cup sugar free syrup

meal 2 low carb protein bar

meal 3 6 to 8 oz of lean turkey burger on a whole grain bun and one fourth cup brown rice

meal 4 universal real gains 3 scoops in lowfat choc milk, 1 scoop of creatine mono in 8 oz of gatorade

meal 5 6 to 8 oz of beef ground turkey or chicken with salad and fat free italian dressing

meal 6 2 scoops of casein protein in water

1 gallon of water a day as well

diet on non training days

meal 1 2 scoops of whey in water, 4 whole eggs 3 slices of turkey bacon

meal 2 low carb protein bar

meal 3 6 to 8 oz lean turkey one fourth cup brown rice

meal 4 2 scoops of whey with water and natural peanut butter added

meal 5 6 to 8 oz chicken beef or ground turkey with salad and olive oil

meal 6 2 scoops of casein protein in water

1 gallon of water a day as well

calories and carbs will go up week to week as weight goes up. i will also throw in more cardio or more low carb days as needed based on apperance. also i will be putting in 3 cheat meals a week probably fri, sat, sun for dinner

supplements

scivation 10 ibs whey
universal real gains 6.85 ibs choc
dymatize micronizied creatine 1100 grams
usp labs jack3d lemon lime
now omega 3 fish oil
optimum 4ib casein pro creamy vanilla

[DanTheManB]

id keep the diet the same on off days too dude. you grow while resting mang

and try not to go to 230 at all costs only because you want QUALITY over quantity.

230 is about my goal as well but i dont want to be a fat 230 :(

[DanTheManB]

u looked good at ur show Jim. I 'd start hitting squats leg press and hacks hard however. add body weight to your legs and you'll gain weight faster yet look leaner

[ironjim53113]

yeah i wanna be a quality 230 not a sloppy one. that's the three exercises i'm going to use squats, legpress, and hacks. i intend to get as strong as i possibly can with them.

[DanTheManB]

yeah i wanna be a quality 230 not a sloppy one. that's the three exercises i'm going to use squats, legpress, and hacks. i intend to get as strong as i possibly can with them.

just did the math. basically is 2.6lbs/week 68 lbs in 26 weeks gain (going by your show weight)

i'm sure your actual weight carbed back up with water and all was closer to 172-175. its on the high end but do-able

[ironjim53113]

i'm currently 179 ibs from a week of relaxed eating and no training or cardio after my show.

[DanTheManB]

i'm currently 179 ibs from a week of relaxed eating and no training or cardio after my show.

why didnt u train? lol you'd feel a lot better

[ironjim53113]

why didnt u train? lol you'd feel a lot better

i just wanted to take a week off from training and diet. then come back the week after fresh and ready to start my bulk.

[ironjim53113]

first workout of my offseason bulk and first workout after my show. went a little light to start triceps and back felt tight and would lock up during workout.

decline barbell press 175x13x4x3 20 rep total rp
hammer strength iso miltary press 90 per side x10x3x2 15 rep total rp
floor lying tricep ext 81x14x3x3 20 rep total rp
wide grip chins 25x3x2x2 7 rep total rp
bent barbell rows 225x8 ss 185x12 ss
rope crunches 80x20 for 3 sets

extreme streches

dumbell fly strech for chest 50x60 sec
shoulder strech 0x60sec
tricep strech 20x60sec
chinup hanging strech for back 45x90sec

[ironjim53113]

wed may 19, 2010
still trying to gain my strength back after my contest. it's a long road slowly but surely.

close grip chins bodyweight x11x2x2 15 reps rp
hammer strength forearm gripper 135x20 ss
cybex leg press calf presses 115x12 5 sec strech at bottom then 15 sec hold at top
lying leg curls 120x8x3x3 14 rep total rp
squats 225x4 175x16 strength here no where near what it was.
side plank crunches 0x20x3 sets

extreme streches bicep strech 0x40 sec
forearm strech 100x90 sec
hams strech 115x45 sec
quads strech 0x30 sec

[ironjim53113]

friday may 21,2010

smith machine bench press hips off bench 205x7x3x2 rp
seated dumbell press 60x10x4x4 rp
smith machine reverse grip bench press 185x9x4x2 rp
wide grip pulldowns 180x10x3x2 rp
rack deads 295x8 275x12 ss
reverse crunches 0x12x 3 sets

extreme streches

chest dumbell fly strech 60x60 sec
shoulder strech 0x45 sec
tricep strech 30x60 sec
hanging back strech from chin up bar 55x90 sec

[ironjim53113]

monday may 24, 2010

weight currently at 179

pinwheel curls 65x11x6x3 rp
seated barbell wrist curls 110x11 ss
donkey calf raises 155x12
rope glute& ham raises 57x30 ss
leg press 810x5, 630x20 ss
body masters crunches 70x20x 3sets

extreme streches
bicep strech 0x60 sec
forearms 110x90 sec
hams 120x30 sec
quads 0x 60 sec

[ironjim53113]

wed may 26, 2010

flat dumbell press 80x11x5x4 rp
smith machine miltary press 165x6x2x2 rp
smith machine close grip press 205x7x3x2 rp
wide grip low pulley rows 230x10x3x2 rp
one arm dumbell rows 120x8 95x12 ss
floor side plank crunches 0x20x3 sets

extreme streches
chest strech 65x60 sec
shoulder strech 0x60 sec
tricep strech 35x60 sec
back strech 60x90 sec

[ironjim53113]

friday may 28, 2010

hammer strength preacher curls 100x14x4x2 rp
seated barbell reverse wrist curls 50x16 ss
seated calf raises 80x9
stiff leg barbell deadlifts 225x12 ss
hack squat 300x5, 180x20
leg raises 0x20x3 sets

exteme streches
bicep strech 0x60 sec
forearm strech 120x60 sec
ham strech 0x60 sec
quad strech 0x30 sec

30 minutes of hit cardio heart rate between 130 to 150

[DanTheManB]

workouts lookin good brother! keep it up

[ironjim53113]

workouts lookin good brother! keep it up

thanks dan wanted to start out a little light but i will kick it up a notch this coming week.

[ironjim53113]

monday may 31,2010

decline barbell press 190x12x5x3 rp
hammer strength iso miltary press 115x5x2x1
lying tricep ext on floor 91x15x3x2
wide grip chins 25x4x2x2
bent barbell rows 250x8, 210x12 ss
reverse crunches 0x13x3 sets

extreme streches
chest strech 70x60 sec
shoulder strech 0x60 sec
tricep strech 40x60 sec
back strech 65x90 sec

weight currently at 186

[ironjim53113]

wed june 2, 2010

close grip chins 10x9x4x2 rp
gripper 145x12 ss
cybex leg press calf presses 135x12
lying leg curls 120x10x3x2 rp
squats 235x8, 185x20 ss
rope crunches 80x20x3 sets

extreme streches

bicep strech 0x60 sec
forearm strech 120x90 sec
hams strech 0x60
quads strech 0x60 sec

[ironjim53113]

friday june 4,2010

smith mach bench press hips off bench 225x5x2x2 rp
seated dumbell press60x13x4x3 rp
smith machine reverse grip press 205x6x2x2 rp
wide grip pulldowns 207x7x3x3 rp
rack deads 315x8, 265x12 ss
elbow to knee crunches 0x20x3 sets

extreme streches
chest strech 75x60 sec
shoulder strech 0x90 sec
tricep strech 45x30 sec
back strech 70x75 sec

[DanTheManB]

friday june 4,2010

smith mach bench press hips off bench 225x5x2x2 rp
seated dumbell press60x13x4x3 rp
smith machine reverse grip press 205x6x2x2 rp
wide grip pulldowns 207x7x3x3 rp
rack deads 315x8, 265x12 ss
elbow to knee crunches 0x20x3 sets

extreme streches
chest strech 75x60 sec
shoulder strech 0x90 sec
tricep strech 45x30 sec
back strech 70x75 sec

How do you like the DC workouts Jim? How's the weight gain going?

[ironjim53113]

How do you like the DC workouts Jim? How's the weight gain going?

i love the dc workouts dan. i'm getting stronger every workout. i really feel good i wouldn't go back to a volume workout again. i feel like i'm going to make some real gains. my weight is up to 188.

[ironjim53113]

monday june7, 2010

pinwheel curls 75x8x3x5 rp
seated barbell wrist curls 110x16 ss
donkey calf raises 180x12
glute &ham raises 70x20 ss
leg press 860x8, 720x20 ss
body masters crunches 80x20x3 sets

extreme streches
bicep strech 0x120 sec
forearm strech 120x120 sec
ham strech 0x60 sec
quads strech 0x90 sec

[ironjim53113]

wed june 9, 2010

flat dumbell press 85x9x4x4 rp
smith machine miltary press 165x7x3x3 rp
smith machine close grip press 205x8x4x3 rp
wide grip low pulley rows 250x10x3x2 rp
one arm dumbell rows 130x8, 100x12 ss
hanging knee ups 0x20x3 sets

extreme streches

chest strech 80x60 sec
shoulder strech 0x150 sec
tricep strech 45x30 sec
back strech 70x90 sec

[ironjim53113]

thurs june 10, 2010

hammer strength preacher curls 110x9x3x3 rp
seated barbell reverse wrist curls 50x17 ss
seated calf raises 80x10
stiff leg barbell deadlifts 225x13 ss
v-squats 500x8, 360x20
side plank crunches on floor 0x38

extreme streches

bicep strech 0x150 sec
forearm strech 120x140 sec
hams strech 0x90 sec
quads strech 0x120 sec

[DanTheManB]

damn Jim ur killin it man! good stuff! what gym u at now?

[ironjim53113]

here is the diet i'm currently having in my fourth week

this is my diet on training days

1) 2 scoops of scivation whey in 2 cups of water, 3 whole grain pancakes, fourth a cup of sugar free syrup, 8 oz of orange juice, 1 banana

2) 1 met-rx protein bar, half a cup of oats with splenda and cinammion

3) turkey burger on whole grain bun, one fourth a cup of brown rice

4)universal real gains 3 and half scoops in 2 cups of low fat choc milk, 2 toasted bagels with jelly, 1 banana, 1 scoop of dymatize creatine in 8 oz of gatorade. post workout meal

5) 8 oz of chicken, 2 cups of salad with fat free italian dressing, 3 red potatoes

6) 2 scoops of casein in 2 cups of water

1 gallon of water a day, use 3 scoops of a pre -workout before training. also have 1 bottle of maxx recovery from abb while working out.

diet of non training days

1) 2 scoops of scivation whey in 2 cups of water, 4 whole eggs, 3 slices of turkey bacon
2)1 met-rx protein bar
3)turkey burger of whole grain bun, fourth a cup of brown rice
4) 2 scoops of scivation whey in 2 cups of water with natural peanut butter added
5)8 oz of chicken, 2 cups of salad with fat free italian dressing
6) 2 scoops of casein in 2 cups of water

also have planned cheat meals on friday, sat, and sunday for dinner

[ironjim53113]

damn Jim ur killin it man! good stuff! what gym u at now?

lifeforce fitness it's a great gym. branch warren and victor martinez trained there a few weeks back when they were in for the pittsburgh show.

[DanTheManB]

lifeforce fitness it's a great gym. branch warren and victor martinez trained there a few weeks back when they were in for the pittsburgh show.

yeah ive been there. it is a sweet gym

[ironjim53113]

mon june 14, 2010

decline barbell press 205x8x3x3 rp
hammer strength iso miltary press 115x5x2x2 rp
lying tricep ext on floor 96x10x4x3 rp
wide grip chins 0x8x4x3 rp
bent barbell rows 275x4, 225x10 ss
reverse crunches 0x36 rp

extreme streches
chest strech 85x60 sec
shoulder strech 0x180 sec
tricep strech 45x60 sec
back strech 75x90 sec

[ironjim53113]

wed june 16, 2010

close grip chins 20x8x4x3 rp
gripper 145x20 ss
cybex leg press calf presses 155x12
lying leg curls 130x9x4x4 rp
squats 265x3, 215x16 ss
rope crunches 90x75 rp

extreme streches
bicep strech 0x180 sec
forearm strech 120x130 sec
hams strech 0x120
quads strech0x120

[DanTheManB]

hey man, hows the change in your diet affecting you?

[ironjim53113]

friday june 18, 2010

smith machine bench press 225x6x3x3 rp
seated dumbell press 65x11x4x4 rp
smith machine reverse grip bench press 205x6x3x3 rp
wide grip pulldowns 210x6x4x4 rp
rack deads 340x8, 290x12 ss
bicycle crunches 0x50

extreme streches

chest strech 85x70 sec
shoulder strech 0x120 sec
tricep strech 60x60 sec
back strech 90x30 sec

[ironjim53113]

hey man, hows the change in your diet affecting you?

i've been doing better now that i cut down on the protein shakes and no more protein bars. just adding more whole foods in it's been alot better. i feel alot fuller now as well.

[ironjim53113]

monday june 21, 2010

pinwheel curls 75x10x6x4 rp
seated barbell wrist curls 110x20 ss
donkey calf raises 205x12
seated leg curls 150x12x5x3 rp
leg press 880x8, 770x20
body masters crunches 90x50 rp

extreme stretches
bicep stretch 0x60 sec
forearm stretch 120x90 sec
hams stretch 0x60 sec
quads stretch 0x60 sec

[ironjim53113]

wed june 23, 2010

flat dumbell press 85x12x4x4 rp
smith machine miltary press 165x9x3x3 rp
smith machine close grip press 215x6x3x2 rp
wide grip low pulley rows 270x9x3x3 rp
one arm dumbell rows 140x5, 110x10 ss
bicycle crunches 0x100 rp

extreme stretches

flat cable fly stretch 80x90 sec
shoulder stretch 0x90 sec
one arm cable tricep stretch 60x90 sec
back stretch 90x70 sec

[ironjim53113]

friday june, 25,2010

hammer strength preacher curls 110x11x5x4 rp
seated barbell reverse wrist curls 50x20 ss
seated calf raises 80x11
stiff leg barbell deadlifts 225x14 ss
v-squats 540x6, 410x17 ss
reverse crunches 0x45 rp

extreme stretches
bicep stretch 0x60 sec
forearm stretch 125x60 sec
hams stretch 0x60 sec
quads stretch 0x60 sec

[DanTheManB]

friday june, 25,2010

hammer strength preacher curls 110x11x5x4 rp
seated barbell reverse wrist curls 50x20 ss
seated calf raises 80x11
stiff leg barbell deadlifts 225x14 ss
v-squats 540x6, 410x17 ss
reverse crunches 0x45 rp

extreme stretches
bicep stretch 0x60 sec
forearm stretch 125x60 sec
hams stretch 0x60 sec
quads stretch 0x60 sec

hows the mass comin bro? putting on some good musckles?

[ironjim53113]

hows the mass comin bro? putting on some good musckles?

it's going good dan. i'm getting stronger every workout. i'm up to 194 pounds so far. but i'm still having the stomach problems at times. i'm not sure what it is. never had these kind of problems.

[DanTheManB]

it's going good dan. i'm getting stronger every workout. i'm up to 194 pounds so far. but i'm still having the stomach problems at times. i'm not sure what it is. never had these kind of problems.

probably just the whole transition from eating miniscule meals to big ones. was happening to me also so i said fuk being uncomfortable and i'm stayin steady @ 190-193 unfortunately...just cant force myself to eat enough atm. the heat doesnt help

[ironjim53113]

probably just the whole transition from eating miniscule meals to big ones. was happening to me also so i said fuk being uncomfortable and i'm stayin steady @ 190-193 unfortunately...just cant force myself to eat enough atm. the heat doesnt help

how's your workouts going dan?

[DanTheManB]

how's your workouts going dan?

good thanks

[ironjim53113]

monday june, 28 2010

decline barbell press 205x11x3x3 rp
hammer strength iso miltary press 115x7x3x2 rp
lying tricep ext on floor 96x12x3x3 rp
wide grip chins 10x7x4x3 rp
bent barbell rows 275x5, 225x12 ss
rope crunches 90x100 rp

extreme stretches
flat cable fly stretch 90x90 sec
shoulder stretch 0x90 sec
tricep stretch 70x90 sec
back stretch 90x90 sec

[ironjim53113]

wed june 30, 2010

close grip chins 25x6x3x3 rp
gripper 155x11 ss
cybex leg press calf presses 400x30 rp
lying leg curls 130x10x5x5 rp
squats 275x4, 225x15 ss
side plank crunches on floor 0x50 rp

extreme stretches
bicep stretch 0x90 sec
forearm stretch 135x30 sec
hams stretch 0x120 sec
quads stretch 0x90 sec

[ironjim53113]

thursday july 1,2010

smith machine bench press 225x8x4x3 rp
seated dumbell press 70x8x4x4 rp
smith machine reverse grip bench press 205x8x4x3 rp
wide grip pulldowns 210x8x4x3 rp
rack deads 350x6, 300x10 ss
parallel bar knee ups 0x50 rp

extreme stretches
incline plate loaded fly stretch 25x90 sec
shoulder stretch 0x120 sec
tricep stretch 80x60 sec
back stretch 90x90 sec

[ironjim53113]

monday july 5, 2010

pinwheel curls 80x7x4x3 rp
seated barbell wrist curls 120x12 ss
donkey calf raises 505x20 rp
seated leg curls 165x12x5x3 rp
leg press 900x8, 790x20 ss
hammer strength ab side crunches 20x100 rp

[ironjim53113]

wed july 7, 2010

flat dumbell press 90x9x4x3 rp
smith machine miltary press 175x7x3x3 rp
smith machine close grip press 215x7x4x3 rp
wide grip low pulley rows 280x10x3x2 rp
one arm dumbell rows 140x6, 110x12 ss
reverse crunches 0x50 rp

extreme stretches
cable crossover kneeling stretch 70x90 sec
shoulder stretch 0x150 sec
one arm cable tricep stretch 80x90 sec
back stretch 90x100 sec

[DanTheManB]

wed july 7, 2010

flat dumbell press 90x9x4x3 rp
smith machine miltary press 175x7x3x3 rp
smith machine close grip press 215x7x4x3 rp
wide grip low pulley rows 280x10x3x2 rp
one arm dumbell rows 140x6, 110x12 ss
reverse crunches 0x50 rp

extreme stretches
cable crossover kneeling stretch 70x90 sec
shoulder stretch 0x150 sec
one arm cable tricep stretch 80x90 sec
back stretch 90x100 sec

good workout dude. hows the bodyweight?

[ironjim53113]

good workout dude. hows the bodyweight?

thanks i'm at 197 right now 8 weeks in. i haven't really had any stomach issues anymore. so i think my body is getting used to all the food now. i would like to get to 205 by week 12. then i will take a week off then start back up for another 12 weeks. that second 12 weeks i'm thinking of adding engourge by xero limits to take in even more food.

[DanTheManB]

thanks i'm at 197 right now 8 weeks in. i haven't really had any stomach issues anymore. so i think my body is getting used to all the food now. i would like to get to 205 by week 12. then i will take a week off then start back up for another 12 weeks. that second 12 weeks i'm thinking of adding engourge by xero limits to take in even more food.

yea i've heard lots of good reviews there

[ironjim53113]

friday july 9, 2010

hammer strength preacher curls 120x5x3x2 rp
seated barbell reverse wrist curls 60x13 ss
seated calf raises 135x13,110x10,100x8,55x9 drop sets
stiff leg barbell deadlifts 225x14 ss
v-squats 540x8, 410x20 ss
crunches 25x80 rp

extreme stretches
bicep stretch 0x180 sec
forearm stretch 135x90 sec
hams stretch 0x150 sec
quads stretch 0x90 sec

[ironjim53113]

monday july, 12 2010

decline barbell press 205x13x4x3 rp
hammer strength iso miltary press 115x10x3x2 rp
floor lying tricep ext 96x13x4x3 rp
wide grip chins 10x8x4x3 rp
bent barbell rows 275x6, 225x13 ss
body masters crunches 90x53 rp

extreme stretches
cable crossovers stretch 80x90 sec
shoulder stretch 0x180 sec
tricep stretch 90x45 sec
back stretch 90x105 sec

[ironjim53113]

wed july 14, 2010

close grip chins 25x8x4x3 rp
gripper 155x16
cybex leg press calf presses 405x30 rp
lying leg curls 140x7x3x3 rp
squats 275x8, 225x20
side plank crunches on floor 0x52 rp

[ironjim53113]

thurs july 15, 2010

smith machine bench press 235x5x2x2 rp
seated dumbell press 70x11x4x3 rp
smith machine reverse grip press215x7x3x3 rp
wide grip pulldowns 225x5x3x2 rp
rack deads 350x8, 300x12 ss
parallel bar knee ups 0x50 rp

[ironjim53113]

monday july 19, 2010

pinwheel curls 80x9x4x3 rp
seated barbell wrist curls 120x15 ss
donkey calf raises 555x8 3 drop sets after
seated leg curls 180x12x5x3 rp
leg press 950x6, 810x16 ss
reverse crunches 0x50 rp

[ironjim53113]

wed july 21, 2010

flat dumbell press 90x11x3x3 rp
smith machine miltary press 175x7x4x3 rp
smith machine close grip press 215x8x4x3 rp
wide grip low pulley rows 300x7x4x4 rp
one arm dumbell rows 140x8, 110x12 ss
rope crunches 70x100 rp

[ironjim53113]

friday july 23, 2010

hammer strength preacher curls 120x7x3x2 rp
seated barbell reverse wrist curls 60x20
seated calf raises 135x16 then 3 drop sets
smith machine stiff leg deadlifts 225x17 ss
v-squats 590x5, 460x15 ss
crunches 25x85 rp

[myo15801]

Hey Jim

Looks like your training is going well! Nice job on your show! Wanted to pop in and say hi and thanks for the add.

[ironjim53113]

Hey Jim

Looks like your training is going well! Nice job on your show! Wanted to pop in and say hi and thanks for the add.

hey mark yeah things are going well with training and my last show went good. how is your training going?

[ironjim53113]

monday july 26, 2010

decline barbell press 225x8x3x3 rp
hammer strength iso miltary press 125x7x2x2 rp
floor lying tricep ext 101x8x3x3 rp
wide grip chins 9x5x3 rp
bent barbell rows 275x8, 230x12 ss
body masters crunches 90x56 rp

extreme stretches
cable crossovers stretch 100x90 sec
hammer strength pulldown shoulder stretch 30x60 sec
one arm cable tricep stretch 90x120 sec
chins hanging back stretch 100x105 sec

[myo15801]

hey mark yeah things are going well with training and my last show went good. how is your training going?


My training is going real well! I just got back from a cruise so last week was a deload week which was much needed. Plus changing my exercises has helped mix things up a little. Hopefully things will keep to continue to go well.

[ironjim53113]

My training is going real well! I just got back from a cruise so last week was a deload week which was much needed. Plus changing my exercises has helped mix things up a little. Hopefully things will keep to continue to go well.

i've got a cruise week coming in two weeks. can't come soon enough need a break. after the cruise i go for another 12 weeks. i'm at 201 ibs right now with a goal of 230 by the end. are you trying to bring any bodyparts up?

[myo15801]

i've got a cruise week coming in two weeks. can't come soon enough need a break. after the cruise i go for another 12 weeks. i'm at 201 ibs right now with a goal of 230 by the end. are you trying to bring any bodyparts up?

Thats good youre getting some time away from everything. I am always trying to bring up my chest. Its a hard bodypart for me to get caught up with everything else. Focusing a lot more on incline and hitting it hard 2 times a week has helped a lot. I just get impatient. I am gaining weight little by little. I want to try and stay as lean as possible while gaining weight so I have to watch my macros. Otherwise I get fat real fast!

[ironjim53113]

wed july 28, 2010

close grip chins 45x4x2x2 rp
gripper 155x17 ss
cybex leg press calf presses 415x30 rp
lying leg curls 140x9x4x4 rp
squats 295x2, 245x14 ss
parallel bar knee ups 0x55 rp

extreme stretches
hammer strength pulldown bicep stretch 30x180 sec
forearm stretch 145x90
hamstring cable stretch 70x120 sec
leg ext stretch 45x180 sec

[ironjim53113]

friday july 30, 2010

smith machine bench press hips off bench 235x6x3x3 rp
seated dumbell press 70x13x4x3 rp
smith machine reverse grip press 215x8x4x3 rp
wide grip pulldowns 225x6x3x3 rp
rack deads 375x4, 325x9 ss
bicycle crunches 0x100 rp

extreme stretches
cable crossover stretch 100x120 sec
shoulder stretch 30x90 sec
one arm cable tricep stretch 90x120 sec
chins hanging stretch 100x120 sec

[myo15801]

friday july 30, 2010

smith machine bench press hips off bench 235x6x3x3 rp
seated dumbell press 70x13x4x3 rp
smith machine reverse grip press 215x8x4x3 rp
wide grip pulldowns 225x6x3x3 rp
rack deads 375x4, 325x9 ss
bicycle crunches 0x100 rp

extreme stretches
cable crossover stretch 100x120 sec
shoulder stretch 30x90 sec
one arm cable tricep stretch 90x120 sec
chins hanging stretch 100x120 sec

Hey Jim Looks like your killing the weights! When you say extreme stretches do you mean Weighted stretches? Wasnt sure if that was the same thing.

[ironjim53113]

Hey Jim Looks like your killing the weights! When you say extreme stretches do you mean Weighted stretches? Wasnt sure if that was the same thing.

yes they are weighted stretches.

[ironjim53113]

monday aug 2, 2010

pinwheel curls 80x9x5x3 rp
seated barbell wrist curls 120x16 ss
standing calf raises 575x6 3 drop sets after
seated leg curls 195x9x4x3 rp
leg press 950x8, 810x20 ss
reverse crunches 0x52 rp

hammer strength pulldown bicep stretch 40x120 sec
forearm stretch 155x30 sec
cable hamstring stretch 70x120 sec
leg extension stretch 60x120 sec

[ironjim53113]

wed aug 4, 2010

flat dumbell press 90x11x4x3 rp
smith machine miltary press 175x9x3x3 rp
smith machine close grip press 225x6x2x2 rp
wide grip low pulley rows 310x4x3x2 rp
one arm dumbell rows 150x4, 120x8 ss
rope crunches 70x100 rp

cable crossover chest stretch 100x180 sec
hammer strength pulldown shoulder stretch 30x120 sec
one arm cable tricep stretch 90x130 sec
chins hanging back stretch 100x120 sec

[ironjim53113]

friday aug 6, 2010

hammer strength preacher curls 120x8x4x2 rp
seated barbell reverse wrist curls 70x8 ss
seated calf raises 135x20 3 drop sets after
smith machine stiff leg deadlifts 225x20 ss
v-squats 590x8, 460x20 ss
crunches 25x90 rp

hammer strength pulldown bicep stretch 40x180 sec
forearm stretch 155x45 sec
cable hamstring stretch 70x180 sec
quads stretch 0x60 sec

[ironjim53113]

monday aug 16, 2010

decline hammer strength press 140 a side x11x3x1 felt easy
hammer strength iso miltary press 125 a side x7x2x2
floor lying tricep ext 101x9x4x3
wide grip chins 0x9x4x4
bent barbell rows 285x4, 235x8 ss
body masters crunches 90x60 rp

cable crossovers chest stretch 110x90 sec
hammer strength pulldown shoulder stretch 30x150 sec
one arm cable tricep stretch 90x130 sec
hanging chin up stretch 100x100sec

[myo15801]

Nice job on the workouts Jim. Keep it goin!

[ironjim53113]

Nice job on the workouts Jim. Keep it goin!

thanks mark

[DanTheManB]

up to 202 already? nice!

any current bulking pics?

[ironjim53113]

up to 202 already? nice!

any current bulking pics?

i will try to get some pics up pretty soon.

[ironjim53113]

wed aug 18,2010

smith machine drag curls 95x15x3x2 rp
gripper 155x18 ss
leg press calf presses 630x30 rp
lying leg curls 140x11x4x3 rp
squats 295x3, 245x15 ss
parallel bar knee ups 0x60 rp

hammer strength pulldown bicep stretch 40x180 sec
forearm stretch 155x45 sec
hams cable stretch 70x180 sec
quads stretch 0x30 sec

[ironjim53113]

friday aug 20, 2010

flat hammer strength press 135 per side x7x2x2 rp
seated dumbell press 75x7x3x3 rp
smith machine reverse grip press 225x7x3x3 rp
wide grip pulldowns 225x7x3x3 rp
rack deads 375x5, 325x9 ss
reverse crunches 0x54 rp

cable crossover chest stretch 110x120 sec
hammer strength pulldown shoulder stretch 30x180 sec
one arm cable tricep stretch 90x150 sec
chins hanging back stretch 120x30 sec

[dietingsucks]

Not to rain on your parade, but you are going to be very fat at 230 lbs unless you have chemical assistance, and even then...

[ironjim53113]

Not to rain on your parade, but you are going to be very fat at 230 lbs unless you have chemical assistance, and even then...

ok thanks

[ironjim53113]

monday aug 23, 2010

pinwheel curls 80x10x5x4 rp
seated barbell wrist curls 120x20
standing calf raises 600x6x5x4 rp
seated leg curls 195x10x5x3 rp
leg press 990x5, 860x14 ss
crunches 25x100 rp

hammer strength pulldown bicep stretch 50x60 sec
forearm stretch 155x60 sec
hams cable stretch 80x60 sec
quads stretch 0x30 sec

[ironjim53113]

wed aug 25, 2010

hammer strength incline press 160 per side x4x1x1
smith machine miltary press 185x6x2x2
smith machine close grip press 225x7x3x3
wide grip low pulley rows 250x15x7x6
one arm dumbell rows 150x8, 120x12 ss
side plank crunches on floor 0x55 rp

cable crossover chest stretch 110x150 sec
hammer strength pulldown shoulder stretch 40x60 sec
one arm cable tricep stretch 90x130 sec
chins hanging back stretch 100x100 sec

[ironjim53113]

friday aug 27, 2010

hammer strength preacher curls 120x9x3x3 rp
seated barbell reverse wrist curls 70x12 ss
seated calf raises 145x14 3 drop sets
smith machine stiff leg deadlifts 245x16 ss
v-squats 630x5, 500x14 ss
leg raises 0x35 rp

hammer strength pulldown bicep stretch 50x90 sec
forearm stretch 155x90 sec
hams cable stretch 80x90 sec
quads stretch 0x30 sec

[ironjim53113]

monday aug 30, 2010

decline hammer strength press 160 per side x9x4x2 rp
hammer strength iso miltary press 125 per side 8x2x2 rp
floor lying tricep ext 101x11x5x4 rp
rack chins 0x11x5x4 rp
bent barbell rows 285x5, 235x10 ss
body masters crunches 90x63 rp

cable crossover chest stretch 110x180 sec
hammer strength shoulder stretch 40x90 sec
one arm cable tricep stretch 90x140 sec
chins hanging back stretch 120x45 sec

[ironjim53113]

wed sept 1, 2010

smith machine drag curls 135x11x5x4 rp
gripper 155x20 ss
leg press calf presses 650x13x4x3 rp
lying leg curls 140x12x4x4 rp
leg press 990x8, 860x20 ss
parallel bar knee ups 0x62 rp

[DanTheManB]

ok thanks

lol! perfect response ha! hows ur progress jim?

[ironjim53113]

lol! perfect response ha! hows ur progress jim?

it's going pretty good i'm up to 208 ibs. the engourge from xero limits i'm taking has really helped me push past a barrier. i'm going to get some pics up tomorrow.

[DanTheManB]

it's going pretty good i'm up to 208 ibs. the engourge from xero limits i'm taking has really helped me push past a barrier. i'm going to get some pics up tomorrow.

cool

[ironjim53113]

friday sept 3, 2010

flat hammer strength press 135 per side x8x3x2 rp
seated dumbell press 75x12x4x3 rp
smith machine reverse grip press 225x9x3x3 rp
wide grip pulldowns 225x8x4x3 rp
rack deads 375x8, 325x12 ss
reverse crunches 0x55 rp

[ironjim53113]

tuesday sept 7, 2010

pinwheel curls 80x11x5x4 rp
seated barbell wrist curls 135x7 ss
standing calf raises 600x7x3x2
seated leg curls 195x11x5x4 rp
v-squats 630x6, 500x16 ss
v-crunches with med ball 15x36 rp

hammer strength pulldown bicep stretch 50x100 sec
forearm stretch 155x100 sec
hams cable stretch 80x90 sec
quads stretch 0x30 sec

[ironjim53113]

wed sept 8, 2010

incline hammer strength press 145 per side x6x2x2 rp
smith machine miltary press 185x7x3x3 rp
smith machine close grip press 225x9x3x3 rp
wide grip low pulley rows 250x15x8x7 rp
one arm dumbell rows 160x3, 130x6 ss
side plank crunches on floor 0x56 rp

[ironjim53113]

friday sept 10, 2010

hammer strength preacher curls 100x15x5x4 rp then 3 drop sets
seated barbell reverse wrist curls 70x13 ss
seated calf raises 145x20 then 3 drop sets
smith machine stiff leg deadlifts 245x20 ss
squats 295x4, 245x16 ss
leg raises 0x38 rp

[ironjim53113]

monday sept 13, 2010

decline hammer strength press 170 per side 6x2x2 rp
hammer strength iso miltary press 125 per side 7x3x3 rp
floor lying tricep ext 111x6x3x2 rp
rack chins 25x10x5x3 rp
bent barbell rows 285x6, 235x11 ss
body masters crunches 90x65 rp

[ironjim53113]

wed sept 15, 2010

smith machine drag curls 145x8x3x2 rp
gripper 165x8
leg press calf presses 650x10 then 3 drop sets
lying leg curls 150x6x3x3 rp
leg press 1,040x3, 900x11 ss
parallel bar knee ups 0x63 rp

[ironjim53113]

friday sept 17, 2010

flat hammer strength press 135 per side 7x3x3 rp
seated dumbell press 75x12x4x4 rp
smith machine reverse grip press 235x5x3x2 rp
wide grip pulldowns 2404x3x3 rp
rack deads 385x4, 335x9 ss
reverse crunches 0x52 rp

[DanTheManB]

friday sept 17, 2010

flat hammer strength press 135 per side 7x3x3 rp
seated dumbell press 75x12x4x4 rp
smith machine reverse grip press 235x5x3x2 rp
wide grip pulldowns 2404x3x3 rp
rack deads 385x4, 335x9 ss
reverse crunches 0x52 rp

god workouts jim! sup with the pics man?

[ironjim53113]

monday sept 20, 2010

pinwheel curls 85x6x4x3 rp
seated barbell wrist curls 135x12
standing calf raises 600x9 then 3 drop sets
seated leg curls 210x10x3x2 rp
v-squats 630x8, 500x20 ss
v-crunches 15 med ball x40 rp

[ironjim53113]

wed sept 22, 2010

incline hammer strength press 145 per side x7x3x2 rp
smith machine miltary press 185x8x4x3 rp
smith machine close grip press 235x5x3x2 rp
wide grip low pulley rows 260x12x6x5 rp
one arm dumbell rows 160x6, 130x9 ss
side plank crunches 0x57 rp

[ironjim53113]

friday sept 24, 2010

hammer strength preacher curls 100x16x5x4 then 3 drop sets
seated barbell reverse wrist curls 70x15
seated calf raises 155x13 then 3 drop sets
smith machine stiff leg deadlifts 275x12 ss
squats 295x6, 245x17
leg raises 0x43 rp

[ironjim53113]

monday sept 27, 2010

hammer strength decline press 180 per side x4x2x1 rp
hammer strength iso miltary press 135 per side 4x2x2 rp
lying tricep ext 121x12x5x3 rp
rack chins 50x6x3x3 rp
bent barbell rows 315x3, 265x8 ss
body masters crunches 90x66 rp

[ironjim53113]

wed sept 29, 2010

smith machine drag curls 145x10x5x5 then 3 drop sets
gripper 180x7 ss
leg press calf presses 650x13 then 3 drop sets
lying leg curls 160x5x3x2
leg press 1,080x3, 900x20 ss
parallel bar knee ups 0x64 rp

[ironjim53113]

friday oct 1, 2010

flat hammer strength press 135 per side x9x3x3
seated dumbell press 80x6x3x2 rp
smith machine reverse grip press 235x6x3x2
wide grip pulldowns 255x4x2x2
rack deads 405x3, 355x8
reverse crunches 0x48 rp