Dont Sing it.. BRING IT!

[FortifiedIron]

Aye!

Well I know alot of people have asked me how my training is, well here it is. I'll start this journal back a few wks.

Goals: 500 bp, 700 dl


Kc

[FortifiedIron]

2-6-04

Deadlifts-
* 135 warm up
* 225x3
* 345x3
* 465x3

Rack Pulls-
* 205x3
* 355x3
* 495x3
* 515x1


GM's-
* 185x3
* 275x3
* 305x1

Rating- ***


Pretty good workout, this is my first real 'moderatly' heavy workout so far this year on the deadlift. I also had my first dose of IN-Rage before the workout and I must say.. WOW, I was so focused it was unreal!! Prior to the workout i had only ate 2 pieces of toast bout 6hours before so i was running off an empty stomach. I normally eat atleast 2 hrs before my workout but didnt today. Good workout.. I give it 3 stars.

[FortifiedIron]

2-9-04

Floor Presses-
* 135x3
* 155x3
* 165x3
* 225x3
* 275x3
* 300x1

This was the first time ever doing floor presses that is why the weight is low at the beginning of the sets

SHIRT ON-
* 95x1 GOT THE BITCH TO TOUCH!!
* 135x1
* 225x1
* 275x1
* 315x1
* 350x1 Missed, bar drifted backwards

Push Downs-
* 2x8
* 1x6

Isometric Db/Power Shrug Superset-

* 90lb DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power Shrugs
* 90lbs DBs x5 (5sec peak pause)
* 315x5 Power shrugs

Rating- **

Comments- Workout was ok, did alot of stuff, but I just didnt feel to focused. Took 3 Thermocins/ 3 hits (per nostral) IN-Rage, pluse 32oz Gatorade in the gym with me. I finally got the shirt to work right so im pleased with that, but i have some REALLY nasty cuts and marks on my arms now, little bleeding but nothing bad. I guess im pleased with the floor presses, not as good as i was hoping.. i wanted to hit 335, but i know im not even close to that yet. The 315 was assisted alittle. Weight looks good, but im not happy with my effort.


Kc

[FortifiedIron]

2-23-04

Deadlift-
* 225x10
* 275x5
* 315x3
* 365x3
* 405x3
* 465x3
* 535xM

Pull Throughs-
3x10

Comments- Very short, had track practice and I knew id be running hard so I cut it down alot. 535 is my old PR, it came to about knee height but just didnt have the energy to lock it out.


Kc

[FortifiedIron]

2-24-04

Random ****-

Well I was at track today and the coach forced me to do his crappy workout, here is what we did. I hardly put out any effort in this btw.

Straight Leg Deadlift-
* 225x8
* 275x8
I was standing on 35lb plates. The person closes to me was standing on the ground and was only using 115. The first set of 225 was easy, 275 was ehhh.. but not 'hard' to say the least. I've straigh legged over 400 before :)

Military Press-
* 3x8

I have no clue how much weight i was using, nor did it really matter. The guy that i was grouped with could hardly do 25's on the bar, i just had him keep adding 10's till i figured it was heavy enough.

Bicep Curls-
* 3x8 w/ 35's on bar. I never do curls :)

One legged Hops-
* 2 sets of full courts with each leg.
* 2 sets alternating legs.

My coach is a dip****. He called these bounding. :rolleyes:

Some Random Gay circut stuff-
* 3 sets of 10 squat jumps
* 3 sets of 15 second mt. climbers
* 3 sets of 15 second gay anal jumps
* 3 sets of 15 deep squat jumps

Comments- This was a really gay workout. I was amazed at how weak and pathedic the individuals are in my grade. Its just sad if you ask me. WTF is up with Stiff leg deadlifting 115, expecially when you weight 215! Also i heard my coach reffer to building fast twitch muscle fibers atleast 15x's today. REALITY CHECK DUMBASS! You are born with a predisposed with a set ration. You can however change the characteristic of the fiber but not the specific content. Its people like this that dose not need to work with athletes.


Kc

[FortifiedIron]

3-1-04

Bench-
* 2x3 255
* 2x2 275
* 2x1 300

This was a pretty tough! I did all sets with 30 seconds of rest between them.

Floor Press-
* 1x3 250
* 1x3 275
* 1x1 315 15lb PR

Eccentric Isometric Bench-
* 1x30seconds 135
* 1x30seconds 145

Damn these are heck! I was shaking like crazy during the time I was doing them!

Push Downs-
* 1x8 (stack)
* 1x8 (stack)
* 1x8 (stack)

Pull Ups-
* 1x3
* 1x3
* 1x3

Total Sets/Reps-
* 17/49

Rating-
****

Comments- Workout was great. I tried some new stuff today that I really like and look forward to having it as part of my workouts for time to come now. I have a feeling my bench is going to sky rocket soon, especially my raw lifts. I was def. feeling the shorter rest periods and Isometric eccentric work. **** star workout for me.

Kc

[FortifiedIron]

NOTES- My training hasnt been real consistant due to track and moving, but its gettin worked out. Im also layed off from doing much lower body work right now due to a pull of my MCL.


Kc

[Heisman]

AWESOME to see your journal here. How long until your knee heals up?

[Wheelies]

How old are you?

[Davesta]

Originally posted by Heisman
AWESOME to see your journal here. How long until your knee heals up?

Bump! I thought you'd left, good to see you back here!

[FortifiedIron]

Originally posted by Wheelies
How old are you?

Just turned 19.


Kc

[Wheelies]

Originally posted by FortifiedIron
Just turned 19.


Kc

I always thought you were in your late 20's early 30's.:confused:

[FortifiedIron]

Originally posted by Wheelies
I always thought you were in your late 20's early 30's.:confused:

Nope :)


Kc

[RobArson]

Nice Journal dude.

Could you fill me in on what a floor press is? Thanks

[FortifiedIron]

Originally posted by RobArson
Nice Journal dude.

Could you fill me in on what a floor press is? Thanks

I set the pins low in the power rack, lay on the floor and unrack the bar, bring it down till my arms are at // with the floor and press back up. Its about 1.5-2'' from my chest. My bp sticking point is between 2-3 board so it helps nicely.


Kc

[Wheelies]

Originally posted by FortifiedIron
I set the pins low in the power rack, lay on the floor and unrack the bar, bring it down till my arms are at // with the floor and press back up. Its about 1.5-2'' from my chest. My bp sticking point is between 2-3 board so it helps nicely.


Kc

Do you pause at the bottom?

[FortifiedIron]

Originally posted by Wheelies
Do you pause at the bottom?

Yup, enough to rest my arms on the ground to make sure i dont bounce them back up.


Kc

[Wheelies]

Originally posted by FortifiedIron
Yup, enough to rest my arms on the ground to make sure i dont bounce them back up.


Kc

What do you think the advantage to that is? I do it as well, as taught to me by powerlifters, but it really takes alot out of me. I like floor presses, but I do them to build tricep mass, not as much for power. Do you think someone like me should rest at the bottom? I dont bounce my arms off the floor, but I more keep constant tension on the triceps.

[FortifiedIron]

Originally posted by Wheelies
What do you think the advantage to that is? I do it as well, as taught to me by powerlifters, but it really takes alot out of me. I like floor presses, but I do them to build tricep mass, not as much for power. Do you think someone like me should rest at the bottom? I dont bounce my arms off the floor, but I more keep constant tension on the triceps.

There is a huge advantage. I like the fact you do them and bodybuild, thats a huge prop. There are alot of things that are done by plers that i feel could heavily benefit the bb industry.


Kc

[Wheelies]

Originally posted by FortifiedIron
There is a huge advantage. I like the fact you do them and bodybuild, thats a huge prop. There are alot of things that are done by plers that i feel could heavily benefit the bb industry.


Kc

I believe so too, there is alot of things Ive learned from the owner of my gym, a powerlifter, that I apply to my training.

[scott_donald]

Originally posted by FortifiedIron
There is a huge advantage. I like the fact you do them and bodybuild, thats a huge prop. There are alot of things that are done by plers that i feel could heavily benefit the bb industry.


Kc

most of it... is and should be used...

[FortifiedIron]

Originally posted by scott_donald
most of it... is and should be used...

You guys should check out the pictures of Johnny Jackson.. the guy is THICK as hell, still farily young... beat Chic at the Ironman. He also deadlifts damn near 900 and can squat over 1000.

Kc

[Heisman]

Originally posted by FortifiedIron
You guys should check out the pictures of Johnny Jackson.. the guy is THICK as hell, still farily young... beat Chic at the Ironman. He also deadlifts damn near 900 and can squat over 1000.

Kc

It makes you wonder if he solely concentrated on powerlifting and was willing to gain some weight what kind of numbers he would put up.

[FortifiedIron]

Originally posted by Heisman
It makes you wonder if he solely concentrated on powerlifting and was willing to gain some weight what kind of numbers he would put up.

No clue, but Ronnie Coleman has NOTHING on him :)


Kc

[scott_donald]

Originally posted by FortifiedIron
You guys should check out the pictures of Johnny Jackson.. the guy is THICK as hell, still farily young... beat Chic at the Ironman. He also deadlifts damn near 900 and can squat over 1000.

Kc


post some pics... wondered how long it would take you to mention bob...

[FortifiedIron]

Originally posted by scott_donald
post some pics... wondered how long it would take you to mention bob...

http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=131728

http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=176691

http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=176692


Kc

[scott_donald]

Originally posted by FortifiedIron
http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=131728

http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=176691

http://www.fortifiediron.net/invision/index.php?act=Attach&type=post&id=176692


Kc

pretty impressive... two things tho... 1- it must be the celltech... and 2- not better to squat in the power rack not outside...

[FortifiedIron]

Originally posted by scott_donald
pretty impressive... two things tho... 1- it must be the celltech... and 2- not better to squat in the power rack not outside...

1. Probably :)

2. I ALWAYS squat outside the rack now. I feel like im in a box when squatting inside.


Kc

[scott_donald]

Originally posted by FortifiedIron
1. Probably :)

2. I ALWAYS squat outside the rack now. I feel like im in a box when squatting inside.


Kc

ah i train by myself and always feel the safety of the power rack... think of it as safety rather thna a box...

[Wheelies]

Where do you guys hold the bar at? In that squat picture he is holding it on the ends, which is more comfortable, but if I did that, I would smash my fingers when I re-racked it.

[Jesin]

Impressive lifts bro! Workouts looking good as well!

[FortifiedIron]

Originally posted by Wheelies
Where do you guys hold the bar at? In that squat picture he is holding it on the ends, which is more comfortable, but if I did that, I would smash my fingers when I re-racked it.

He was using stands. With stands you can move them in closer to allowe for you to get your hands outside of them all the way till the end of the bar.


Kc

[FortifiedIron]

3-3-04

Speed Squat on 10'' box-
* 135x3
* 135x3
* 135x3
* 155x3
* 155x3
* 185x3
* 185x3
* 185x3
* 205x3
* 205x3
* 225x3

Decline sit-ups-
* 25lbx3
* 25lbx3
* 35lbx3
* 35lbx3

The incline of the bench was actually pretty high.

Hammer Curls-
* 35lbx8
* 35lbx8
* 40lbx8

Comments- I shouldnt have squatted but i was PO'd at the wold and everyone today.

Kc

[Heisman]

Nice weight for speed reps. Why so many sets? Also, if you don't mind saying, why were you pissed off?

[kulex]

I hear ya man, it's a great motivater to keep doing the sets even if your tired when your pissed at something...just don't do it too often. you have ta let things go (sometimes...) :)

[FortifiedIron]

Originally posted by Heisman
Nice weight for speed reps. Why so many sets? Also, if you don't mind saying, why were you pissed off?

I'd rather not discuss it openly, but it has to do with Amber and I. Thats only 11 sets, i've done 8 sets of speed reps and 6 sets of heavy doubles before :) I wrapped my knees to keep them from getting even worse. Remember I have a MCL injury, and wasnt even suppose to be squatting for a wk atleast.


Kc

[DB15]

How did you get started

[Heisman]

Don't worry about talking about it then.

Just go by feel, and your knee should be fine.

[FortifiedIron]

Originally posted by DB15
How did you get started

along ass time ago :)

Kc

[BPP]

nice workout bro

as long as the knees feel ok, no harm no foul

u have a journal here but not PL section!?!
:confused:

[FortifiedIron]

Originally posted by bigpoppaproppy
nice workout bro

as long as the knees feel ok, no harm no foul

u have a journal here but not PL section!?!
:confused:

To many bbers ask me how I train.

:)


Kc

[scott_donald]

Originally posted by FortifiedIron
To many bbers ask me how I train.

:)


Kc

plus this section is more in the vogue...

[Trapzillaoo7]

Ummm, how about a few Olympia titles?



quote:
------------------------------------------------------------------------
Originally posted by Heisman
It makes you wonder if he solely concentrated on powerlifting and was willing to gain some weight what kind of numbers he would put up.
------------------------------------------------------------------------


No clue, but Ronnie Coleman has NOTHING on him


Kc

[scott_donald]

mmm think you logged in as the wrong person there kyle...

[injus]

u got any pics kyle?

[FortifiedIron]

Originally posted by scott_donald
mmm think you logged in as the wrong person there kyle...

Thats not me, he just deleted the [quote] tags when he was replying.

as for his comment JJ is still rather young.

Kc

[FortifiedIron]

Originally posted by injus
u got any pics kyle?

I'll have some up rather soon. Probably within 2-4 wks.


Kc

[Darracq]

I cant get fortified iron web site to load is it down today?

[Bignbuff]

Great to see that you started one of these Kyle!!!

[scott_donald]

Originally posted by FortifiedIron
Thats not me, he just deleted the [quote] tags when he was replying.

as for his comment JJ is still rather young.

Kc

doh....

[FortifiedIron]

Originally posted by Darracq
I cant get fortified iron web site to load is it down today?

www.fortifiedIron.com/invision
www.fortifiediron.net/invision
www.fortifiediron.net

one should work lol


Kc

[injus]

Originally posted by FortifiedIron
I'll have some up rather soon. Probably within 2-4 wks.


Kc ight make sure u tell us when u post them

[FortifiedIron]

Originally posted by injus
ight make sure u tell us when u post them

Will do. I'll post them in this thread.

Kc

[FortifiedIron]

Might have pictures later taken tomorrow. We'll see.


Kc