Iron's Recomp And Gfh Journal: Nothin To It But To Do It!

[Jorday]

Is that 285 x 5 on squats supposed to be 185 x 5?

225 x 8 is still great stuff though man. I'll be lookin for the videos. :)

[IRONMANN1]

how does the holds hit your calves? what angle u doin those curls at btw

It's too early to tell, but i know the pain of doing calf work this way is obsurd...so it must be good right?? :D

I'd say they're like 110*, it's the first setting down from the nearly upright position.




Lookin' forward to the vids bro...

Another great workout as usual, strong SLDLs...

Thanks bud.


good work. more comments when vids are uploaded

lol thanks


Hey man, good session. Looking forward to the vids, it's always nice to bring the training to more of a reality and see the action! (NO HOMO)

Now doubt buddy...thanks!


Is that 285 x 5 on squats supposed to be 185 x 5?

225 x 8 is still great stuff though man. I'll be lookin for the videos. :)

ooooops! YEah it was supposed to be 185 :D nice catch J :)

[iKermit]

solid workout! youtube is being an ass

[IRONMANN1]

solid workout! youtube is being an ass

thanks bud!


youtube is def. bein an ass...wont fuggin process muh vids :mad:

[Ajk_Lpool]

Just caught the vid then..looks like you coulda got a few more outta them home slice. Still a solid weight never the less.

Next monday will be when the real fun starts eh :D

[LSU1]

looks good but try to get a better vid next time, hard to see the form from that angle

still, good weight there bub

[IRONMANN1]

Just caught the vid then..looks like you coulda got a few more outta them home slice. Still a solid weight never the less.

Next monday will be when the real fun starts eh :D

THanks bud...tbh, i dont really like heavy SLDL's...i dont feel **** in the ham's with them...so i may drop the weight and just go for perfect form...

Besides, my back is bothering me AGAIN lol

[IRONMANN1]

looks good but try to get a better vid next time, hard to see the form from that angle

still, good weight there bub

Yeah, angle sucked, but rest assured it was straight back cause i was doing the trademarked "LSU" check form out from looking in the mirror move :D



Heavy sldl's just dont do it for me tho :/

[lionelxxl]

Hey IM, i see you doing your widowmakers with front squat, FREE weight at that. I would really not recommend it.

1. The position of the bar contributes to a lot of effort being put in to (a) hold the bar in place and (b) breathe. Most likely you'll fatigue before your quads do.
2. Widows done on machines are MUCH better, especially if you have different angled leg presses and/or smith machines.

I've done it several times (widows on front/back free weight squats) and i found me putting a lot of effort into balancing etc. You can just focus on lifting the weight. You'll find your hips/waist bending a little towards the end and the form is really ugly, especially if you're using fair enough weight.

DC also recommends using a weight where you'd MOST PROBABLY have to stop and take a breather at around reps 10-12. There you'd go like 3-4 breaths and 3 reps, 3-4 breaths and 2 reps and so on till you get your 20. Because of this also, form is of concern when using free weights.

I think you'd do much better with the following.. (let me take a look at your initial split)

Ok, your 3 main quad exercises are front squats, back squats and a leg press (let's put this as leg press1)

Day 1
Work Set: Front Squats (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Smith Front squats (don't set your feet to far in front)

Day 2
Work Set: Back Squats (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Smith Back squats (don't set your feet to far in front)

Day 3
Work Set: Leg Press1 (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Leg Press1

(ps. you can sub the smith front squats and/or smith back squats for leg presses (other than leg press1) if you'd like.)

Just my 2 cents worth.. :cool:

[IRONMANN1]

Hey IM, i see you doing your widowmakers with front squat, FREE weight at that. I would really not recommend it.

1. The position of the bar contributes to a lot of effort being put in to (a) hold the bar in place and (b) breathe. Most likely you'll fatigue before your quads do.
2. Widows done on machines are MUCH better, especially if you have different angled leg presses and/or smith machines.

I've done it several times (widows on front/back free weight squats) and i found me putting a lot of effort into balancing etc. You can just focus on lifting the weight. You'll find your hips/waist bending a little towards the end and the form is really ugly, especially if you're using fair enough weight.

DC also recommends using a weight where you'd MOST PROBABLY have to stop and take a breather at around reps 10-12. There you'd go like 3-4 breaths and 3 reps, 3-4 breaths and 2 reps and so on till you get your 20. Because of this also, form is of concern when using free weights.

I think you'd do much better with the following.. (let me take a look at your initial split)

Ok, your 3 main quad exercises are front squats, back squats and a leg press (let's put this as leg press1)

Day 1
Work Set: Front Squats (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Smith Front squats (don't set your feet to far in front)

Day 2
Work Set: Back Squats (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Smith Back squats (don't set your feet to far in front)

Day 3
Work Set: Leg Press1 (Heavy set of 8, VERY heavy set of 4)
Widowmaker: Leg Press1

(ps. you can sub the smith front squats and/or smith back squats for leg presses (other than leg press1) if you'd like.)

Just my 2 cents worth.. :cool:

Damn Lion, very sound advice bud. I know my form starts to slide usually around rep 15ish on the widows....and it's very easy to tell when your doing fronts, cause the bar wants to slide from getting to far forward.

I'm going to look over some stuff and may incorporate some of your advice into the routine. Form is something i take much more seriously now that i've sustained a back injury.

I still feel very comfortable with back squat widows...as my form doesnt worry me too much...but i dont much care for front widows and having to focus on keeping the bar on my throat for 20 reps lol..

Thanks again bud.

[LSU1]

i agree with lionel.

i tried front squat widows and its definately dangerous with the bar on your shoulders imo

smith fronts would be a perfect solution

[G_Train]

you're pretty strong for a chick IM

[iKermit]

just saw the videos..great job.

try doing those SLDLs off a box with a longer pause at the bottom. it might help you feel them in the hams/ass more.

[lionelxxl]

Damn Lion, very sound advice bud. I know my form starts to slide usually around rep 15ish on the widows....and it's very easy to tell when your doing fronts, cause the bar wants to slide from getting to far forward.

I'm going to look over some stuff and may incorporate some of your advice into the routine. Form is something i take much more seriously now that i've sustained a back injury.

I still feel very comfortable with back squat widows...as my form doesnt worry me too much...but i dont much care for front widows and having to focus on keeping the bar on my throat for 20 reps lol..

Thanks again bud.

No prob bro. Wanna see you succeed in this program. I've done it for some time 1-2 yrs back so i roughly know what i'm talking about.. :cool:


just saw the videos..great job.

try doing those SLDLs off a box with a longer pause at the bottom. it might help you feel them in the hams/ass more.

^^^
Or if you'd like a more stable lifting postion, you could use smaller plates like say 25lbers (or even 10-15lbs) plates instead of the big ones. Thay allow you to go lower for a better stretch.

[G_Train]

http://i147.photobucket.com/albums/r314/cuthtw07/lolgoggles.gif

[I_love_crows]

Hey IM, excuse my stupidity, but where the hell are the vids? :confused:

[IRONMANN1]

i agree with lionel.

i tried front squat widows and its definately dangerous with the bar on your shoulders imo

smith fronts would be a perfect solution

i agree homie...i VERY well may do this with fronts!


you're pretty strong for a chick IM

oh hai G_Spot receiver.


just saw the videos..great job.

try doing those SLDLs off a box with a longer pause at the bottom. it might help you feel them in the hams/ass more.

Thanks homes...honestly, i havent done fronts or SLDL's in a LONG time, so form was a bit rusty..like i said earlier, i'm not going heavy on SLDL's anymore...too much of a risk to my back with positioning and i simply dont feel it in my hamstrings. I'm gonna start going for depth and strech and big time MMC.


No prob bro. Wanna see you succeed in this program. I've done it for some time 1-2 yrs back so i roughly know what i'm talking about.. :cool:



^^^
Or if you'd like a more stable lifting postion, you could use smaller plates like say 25lbers (or even 10-15lbs) plates instead of the big ones. Thay allow you to go lower for a better stretch.

Thanks Lionel...i wish u'd come around here more often :D


http://i147.photobucket.com/albums/r314/cuthtw07/lolgoggles.gif

LOL!


Hey IM, excuse my stupidity, but where the hell are the vids? :confused:

You big dork right here: http://forum.bodybuilding.com/showpost.php?p=62600381&postcount=2746 :D

or on the previous page :p

[I_love_crows]

You big dork right here: http://forum.bodybuilding.com/showpost.php?p=62600381&postcount=2746 :D

or on the previous page :p

How the hell did I miss that?

Great vids bro. Lookin' good (no homo)...

[IRONMANN1]

How the hell did I miss that?

Great vids bro. Lookin' good (no homo)...

Cause you're related to teh crows...they aint real bright is they? :D


Thanks bud, i'll be really stepping things up here VERY soon.

[kennny d]

nice videos man, form looked good to me.. I'm envious of you on those fronts you make it look so easy, such a tough exercise for me :(

[IRONMANN1]

nice videos man, form looked good to me.. I'm envious of you on those fronts you make it look so easy, such a tough exercise for me :(

Yeah i was kinda suprised how easy they were, since i havent done em in awhile. I bet i could pop out 275x5 (no bolt) fresh.

I tell you man, that long sleeve shirt I have on really helps me keep the bar in position...i'd suggest tryin it...made the world of difference in my front squatting..

[kennny d]

Yeah i was kinda suprised how easy they were, since i havent done em in awhile. I bet i could pop out 275x5 (no bolt) fresh.

I tell you man, that long sleeve shirt I have on really helps me keep the bar in position...i'd suggest tryin it...made the world of difference in my front squatting..

definately will, my delts always get bruised when I front squat cause I don't have something thick on like that

[IRONMANN1]

definately will, my delts always get bruised when I front squat cause I don't have something thick on like that

Yeah give it a go...being able to focus entirely on lifting the weight ftw :)

[LSU1]

damn man, take a vid of 275x5 if you can. thats pretty damn big weight

[I_love_crows]

Cause you're related to teh crows...they aint real bright is they? :D


03ykewnc0oE

[W8isGR8]

Damn Lion, very sound advice bud. I know my form starts to slide usually around rep 15ish on the widows....and it's very easy to tell when your doing fronts, cause the bar wants to slide from getting to far forward.

I'm going to look over some stuff and may incorporate some of your advice into the routine. Form is something i take much more seriously now that i've sustained a back injury.

I still feel very comfortable with back squat widows...as my form doesnt worry me too much...but i dont much care for front widows and having to focus on keeping the bar on my throat for 20 reps lol..

Thanks again bud.

You f*cking queer, I've been saying that **** forever. Even poliquin says not to o over 6 reps for front squats due to the rhomboids and upper back muscles giving out first. The last 2 guys who triep widows were gymratluke and shruggin and they both fuxxored their backs up.

[LSU1]

You f*cking queer, I've been saying that **** forever. Even poliquin says not to o over 6 reps for front squats due to the rhomboids and upper back muscles giving out first. The last 2 guys who triep widows were gymratluke and shruggin and they both fuxxored their backs up.

well if poliquin says it.....................:p

kidding, kidding

i did 195x19 which was a bad idea. will not do again

[IRONMANN1]

damn man, take a vid of 275x5 if you can. thats pretty damn big weight

I will, but i aint rushing...will prolly go for 245x8 next time around...so should be there soon.


You f*cking queer, I've been saying that **** forever. Even poliquin says not to o over 6 reps for front squats due to the rhomboids and upper back muscles giving out first. The last 2 guys who triep widows were gymratluke and shruggin and they both fuxxored their backs up.

W8 you've got to be bi-polar lol..aight, i'll stop teh widows on the fronts...oh, and i mini-fux0red my back again yesterday damnit...nagging back injuries ftl...but it was the last set of 225x10 sldl's that did it...mfer


03ykewnc0oE

lololol

[kennny d]

and i mini-fux0red my back again yesterday damnit...nagging back injuries ftl...but it was the last set of 225x10 sldl's that did it...mfer


big surprise there, trust me son life is alot better when your back is 100%

rack deads have worked great for my lower back, and I'm replacing stiff leg deads with GHR's and GM's

[IRONMANN1]

big surprise there, trust me son life is alot better when your back is 100%

rack deads have worked great for my lower back, and I'm replacing stiff leg deads with GHR's and GM's

Yeah i'm prolly going to have to toss SLDL's and will replace with GHR's. I'm prolly fuxoring my back worse than i think when i continually agrivate it..eh

[W8isGR8]

Yeah i'm prolly going to have to toss SLDL's and will replace with GHR's. I'm prolly fuxoring my back worse than i think when i continually agrivate it..eh

Back and legs are overrated

[Ajk_Lpool]

Curious as to how you think the programs working out up to now, especially the diet side of things. How are you weighing in at the moment?

I have to know your real name as well, it get strange calling you IRONMANN1 all the time lol

[IRONMANN1]

Curious as to how you think the programs working out up to now, especially the diet side of things. How are you weighing in at the moment?

I have to know your real name as well, it get strange calling you IRONMANN1 all the time lol

I'm loving the program...but i feel myself not giving every absolute bit at times...i need to get more intense in the gym.

I weighed in this morning at 199...so +4 or so, so far. I had a huge weekend tho, so i'm still working some of that off lol.

My names Scott :D

Bout to post up todays w/o

[Ajk_Lpool]

Ah, now I remember, I thought you'd mentioned it.

Ok Scotty.

I had the same problem as well, I didn't think I was putting in enough intensity. Once it comes round to beating your PR's I'm sure it'll be a lot different, no worries.

[IRONMANN1]

7/25/07--DC Split 5--55 Minutes

Incline BB Bench Press R/P
95x5
135x10
155x5
185x8+2+2=12 Reps

Chest Stretch 45lb DB 40 Seconds

DB Shoulder Press R/P
45x8
55x10+3+3=16 Reps

Shoulder Stretch: 40 Seconds

Tricep Dips R/P
BWx10
+55x10+5+3=18 Reps

Tricep Stretch 40 Seconds each Arm

CG Pulldowns R/P
135x10
180x9+4+4=17 Reps

Pendlay Rows
135x10
225x6
185x10

Dead Hang +100 for 60 Seconds


Well, i was actually impressed on that first set of inclines. I only thought i was going to get 5 or 6. I got 8 and almost 9. Remember the negatives are slow as fcuk...an absolute rep killer. My spotter let me have it lol...on my 9th rep of that first set i obviously failed and he made me get that **** up lol...i was strugglin so bad, but the guy fuggin wouldnt help lol..finally i racked it. Well, 30 seconds later i was back under the bar LOL. 2 reps :p..then again...2 reps. It's all good, the weight i chose was pretty much perfect. After all tha failing, DB presses were a bitch lol..55lbs felt like 80 lol. I've really got to work on my endurance, which hopefully this routine should should help. Tricep dips felt like **** today..dunno why...but got them done. Pulldowns were nice...and pendlays were a bitch as always. I know LSU wanted a vid...i'll get one next time around..

All in all an average workout, but i guess i'm happy...i really need to bring more intensity to these sessions tho...cause i've got more to give in the gym...i know it.

[givenr]

My tricep work always feels like crap after heavy chest and shoulder RP'ing. But they will still grow. Mr. Somebody (trained by Dante) said to work chest/shoulders then take a break by doing the chest/shoulder stretches, then do tris. Seems to have helped some since it's a longer break when doing 2 stretches back to back.

[IRONMANN1]

My tricep work always feels like crap after heavy chest and shoulder RP'ing. But they will still grow. Mr. Somebody (trained by Dante) said to work chest/shoulders then take a break by doing the chest/shoulder stretches, then do tris. Seems to have helped some since it's a longer break when doing 2 stretches back to back.

Damn, great advice givner...i will def. give that a try :)

[sparxxx13]

Great work Iron, not good enough for teh comp. but that's alrite...

[LSU1]

good stuff man

having to struggle for a while on one rep on an exercise like bench always kills me. it will pwn you for the rest of the workout imo

no worries about the row vid, whenever you can

[IRONMANN1]

Great work Iron, not good enough for teh comp. but that's alrite...

That's a cute arm you have there


good stuff man

having to struggle for a while on one rep on an exercise like bench always kills me. it will pwn you for the rest of the workout imo

no worries about the row vid, whenever you can

Thanks man. I really feel like things are starting to come together on DC. I didnt expect that many reps with 185..so that's always a nice feeling...i know it's only 185..but **** i havent done incline BB in forever, so it was nice to be able to rep it easily.

Yeah dude, i was under that 9th rep strugglin for a good 6-7 seconds lol..i was like..."get this **** off me!"....LOL! So 30 seconds later, i was back under the bar and thinking OMG! :D

Yeah boi i'll get that vid for ya next time round

[Ajk_Lpool]

No worries about struggling a bit today man. Like I said it will take off once you start having to beat your PR's again bro. You will be determined to smash the records so you can keep those exercises in your regimen. if you are dieting strictly then you should do without a doubt. That forced rep on chest might be a blessing in disguise for next week bro..

[sparxxx13]

That's a cute arm you have there

no homo? lol

[iKermit]

no homo? lol

no, homo! run!!!!!!!




nice work Scott! :D

[IRONMANN1]

No worries about struggling a bit today man. Like I said it will take off once you start having to beat your PR's again bro. You will be determined to smash the records so you can keep those exercises in your regimen. if you are dieting strictly then you should do without a doubt. That forced rep on chest might be a blessing in disguise for next week bro..

No doubt Adam. Great words there my man. I'm really looking forward to when the rotation starts again...i'm def. going to be setting PR's across the board :)


no homo? lol

Why would it be no homo? :)


no, homo! run!!!!!!!




nice work Scott! :D

lol...thanks kermio :D

[kennny d]

how slow are the negatives exactly?

[IRONMANN1]

how slow are the negatives exactly?


eleventy billion eons






















Slow enough to safely reverse direction

[Ajk_Lpool]

Yea, the slow negatives definitely pwn.. Look at all Jason Wojo's lifts on youtube; they're so much more impressive because of the control he has over the weight.

& not to mention all the evidence is conclusive showing the eccentric part of the lift is essential.

[littlechick]

hi :) how is it going????????

[IRONMANN1]

Yea, the slow negatives definitely pwn.. Look at all Jason Wojo's lifts on youtube; they're so much more impressive because of the control he has over the weight.

& not to mention all the evidence is conclusive showing the eccentric part of the lift is essential.

YUPPPPPPPPP

Wojo is absolutely nasty.... http://www.youtube.com/watch?v=DwjUo9FYthk&mode=user&search=


hi :) how is it going????????

Heya LC! I'm doin great...everythings chuggin along nicely...about to land a great sales position as well....very nice salary + bonus + car + all the lil extras...pretty excited!

How've you been!?

[littlechick]

Very nice-CONGRATULATIONS!!!

what ya selling???

I am good :)

[IRONMANN1]

Very nice-CONGRATULATIONS!!!

what ya selling???

I am good :)

The company is called Martin Marietta. I'll be selling various aggregates along with a select few chemicals.


So what's goin on?? Sorry i havent been in your journal lately..crazay ****s been goin on :p

[littlechick]

The company is called Martin Marietta. I'll be selling various aggregates along with a select few chemicals.


So what's goin on?? Sorry i havent been in your journal lately..crazay ****s been goin on :p

do tell ;)

[LSU1]

hey new job, good stuff man

[kennny d]

Wojo is absolutely nasty.... http://www.youtube.com/watch?v=DwjUo9FYthk&mode=user&search=

awesome video, guy is insane!

I'm watchin the rest of the youtube stuff on him atm

[IRONMANN1]

do tell ;)

Well, i'm pondering on moving in with my girl. She wants to, but i just dont know if i'm ready for it. I kinda like my space...but love her to death. It's going to happen soon...but just dont know if i want it this soon lol..

...job change as well, been driving me up a wall. Back's been giving me problems..and just started DC training.

So everything's all over the place right now :p


hey new job, good stuff man

Thanks LSU...i'm excited about it...it should be confirmed monday.


awesome video, guy is insane!

I'm watchin the rest of the youtube stuff on him atm

Yeah he's awesome...talking about intensity...he guts out every possible rep...the way it should be.

[iKermit]

moving in together?? :eek:

http://www.hauntedfog.com/images/Abracadaver/ripclassic1.jpg


haha...just kidding..good luck! :D

[W8isGR8]

Jesus, that guy is a walking meat-wall

[IRONMANN1]

moving in together?? :eek:

http://www.hauntedfog.com/images/Abracadaver/ripclassic1.jpg


haha...just kidding..good luck! :D

haha thanks kerms :)


Jesus, that guy is a walking meat-wall

'splain

[gymratluke]

Damn man...REAL NICE Dips and Incline Press!!

[IRONMANN1]

Damn man...REAL NICE Dips and Incline Press!!

lol...thanks luke.

I aint real happy with the numbers, but that'll be changin soon :D

[BluntD]

Well, i'm pondering on moving in with my girl. She wants to, but i just dont know if i'm ready for it. I kinda like my space...but love her to death. It's going to happen soon...but just dont know if i want it this soon lol..

Dead man walking.. LOL.. in all seriousness, you guys haven't been dating all that long have you? It's gotta be what, since around March? I wish you luck, just tread carefully.


So what's your initial impression of this DC training so far?

[IRONMANN1]

Dead man walking.. LOL.. in all seriousness, you guys haven't been dating all that long have you? It's gotta be what, since around March? I wish you luck, just tread carefully.


So what's your initial impression of this DC training so far?

Yeah we've been dating for almost 6 months. We had a plan to move in when my lease was up here (i have a roomate), which is in 5 months. I'm still fine with this, but she's pushing to move in for several reasons. I'm pretty much positive she's the one, but dont really wanna **** that up by moving in so soon. We'll see, it's not going to happen tomorrow anyways :)


My impression of DC training: You better bring everything you got to each workout, or find another program. In all honesty, I think i've been slacking a bit in the gym. I contribute part of it to my ****ty ass back. I've reinjured it 3 times now since the big injury. They are minor pulls compared to the big one, but enough to really make me question myself on some lifts when i'm in the middle of a set. Not a good way to be thinking.

I absolutely love the reduced volume. I'm also a firm believer on having a rest day between each gym session. The stretches kick ass blunt. I mean, you can feel the muscle being torn apart.

I have no complaints as of yet. My exercise rotation restarts next week, so we'll see if i've gotten stronger (i know i have). :D

[W8isGR8]

Why do you think I've always done M-W-F routines:)

[IRONMANN1]

Why do you think I've always done M-W-F routines:)

I tell you what man, i thought i was really going to be suffering only being in the gym 3 days/week but hell no. After each of these sessions i'm absolutely wiped and dont even want to think about going in.

I get super pumped for my time in the gym now as well...since i'm not in there as much...

m/w/f is superb

[BluntD]

I absolutely love the reduced volume. I'm also a firm believer on having a rest day between each gym session. The stretches kick ass blunt. I mean, you can feel the muscle being torn apart.

I have no complaints as of yet. My exercise rotation restarts next week, so we'll see if i've gotten stronger (i know i have). :D

Good deal man. Looking forward to seeing your progress.

[I_love_crows]

Congrats on the sales position Iron, and strong workout too...

[IRONMANN1]

Good deal man. Looking forward to seeing your progress.

Thanks blunty


Congrats on the sales position Iron, and strong workout too...

Thanks ILC...and thanks :D

[kennny d]

you back at 200 already? :mad:

[IRONMANN1]

you back at 200 already? :mad:

Yep lol! Actually was 201 this morning :D

I'm tryin to keep the belly fat off but it's sooooooooooo tough...i've still got teh abz tho..

I'm going to move my carb cut off up from 6 to 5pm on w/o days and from 5 to 4pm on non-workout days to try and control the fat a bit.

I have a very good feeling strength is going to be up gonzo amounts next week.

[kennny d]

Yep lol! Actually was 201 this morning :D

I'm tryin to keep the belly fat off but it's sooooooooooo tough...i've still got teh abz tho..

I'm going to move my carb cut off up from 6 to 5pm on w/o days and from 5 to 4pm on non-workout days to try and control the fat a bit.

I have a very good feeling strength is going to be up gonzo amounts next week.

I've been doing something like, for my first 2-3 meals I'll have carbs usually in a moderate amount depending on if I workout... then the last 2 which come after 5PM I just stick to fat and protein, gonna see how well it works during this bulk as far as staying lean goes

[IRONMANN1]

I've been doing something like, for my first 2-3 meals I'll have carbs usually in a moderate amount depending on if I workout... then the last 2 which come after 5PM I just stick to fat and protein, gonna see how well it works during this bulk as far as staying lean goes

yup yup that's basically DC's principle in a nutshell.

I had such a big weekend last weekend i'm still working that off lol...prolly drank 48+ beers and ate hamburgers, mexican, hotdogs, etc...

lol...not good :D



Bout to go nail my last first time session (Lower - 3)....then it's time to start beating PR's next week WWHOOOOOOOhoOOOOOOOOO :D

[IRONMANN1]

Monday's Session (1)

Chest: Incline Smith Press - 11-15 reps REST-PAUSED
Shoulder's: Hammer Strength Shoulder Press - 11-15 reps REST-PAUSED
Triceps: Floor Skulls - 20-25 reps REST-PAUSED
Back width: Front Pulldowns - 11-15 reps REST-PAUSED
Back Thickness: Corner Rows - 8 reps - 10 reps Straight Set


Wednesday's session (1)

Biceps: Barbell curls - 15-20reps REST PAUSED
Forearms: Pinwheel Curls - 15-20 reps Straight Set
Calves: Seated Calf Raises; 10-12 reps
Hamstrings: Lying leg curls; 20-25 reps REST PAUSED
Quads: Back squats - 8 reps; Widowmaker - 20 reps Straight Set


Friday's session (2)
Chest: Decline BB Bench Press - 11-15 reps REST PAUSED
Shoulder's: Front Smith Press - 11-15 reps REST PAUSED
Triceps: Smith CGBP - 15-20 reps REST PAUSED
Back width: Rack Chins - 15-20 reps REST-PAUSED
Back Thickness: Rack deadlifts - 8 reps - 10 reps Straight Set


Monday's session (2)
Biceps: Incline dumbell curls - 15-20 reps REST PAUSED
Forearms: Reverse Grip Cable Curls - 15-20 reps REST PAUSED
Calves: Calf Presses on Leg Press - 10-12 reps
Quads - Front Squats - 8 Reps - Widowmaker; 20 Reps Straight Set
Hamstrings: SLDL - 8 reps - 10 reps Straight Set


Wednesday's session (3)
Chest: Incline BB Bench Press - 11-15 reps - REST PAUSED
Shoulder's: Dumbell shoulder press - 20-25 reps - REST PAUSED
Triceps: Weighted Tricep Dips - 15-20 reps - REST PAUSED
Back width: CG Pulldowns - 11-15 reps - REST PAUSED
Back Thickness: Pendlay Rows - 8 reps - 10 reps Straight Set


Friday's session (3)
Biceps: EZ Bar Preacher Curls - 15-20 reps - REST PAUSED
Forearms: Hammer Curls - 15-20 reps - Straight Set
Calves: Donkey Calf Raises - 10-12 reps
Hamstrings: seated hamstring curls - 15-20 reps - REST PAUSED
Quads: Leg Press - 8 reps - Widowmaker; 20 reps Straight Set

Extreme Stretching will be performed after each muscle group.


(Changed spider curls to ez bar preacher curls)

[kennny d]

yup yup that's basically DC's principle in a nutshell.

I had such a big weekend last weekend i'm still working that off lol...prolly drank 48+ beers and ate hamburgers, mexican, hotdogs, etc...

lol...not good :D



Bout to go nail my last first time session (Lower - 3)....then it's time to start beating PR's next week WWHOOOOOOOhoOOOOOOOOO :D

damn bro lol

kill the session, I got a nice off day or two :)

[IRONMANN1]

damn bro lol

kill the session, I got a nice off day or two :)

Thanks bruddah...check ya in a couple hours :D


Enjoy teh time offfffffffff :p

[W8isGR8]

Carb cut-offs......heh

[Ajk_Lpool]

Yep lol! Actually was 201 this morning :D

I'm tryin to keep the belly fat off but it's sooooooooooo tough...i've still got teh abz tho..

I'm going to move my carb cut off up from 6 to 5pm on w/o days and from 5 to 4pm on non-workout days to try and control the fat a bit.

I have a very good feeling strength is going to be up gonzo amounts next week.

I'd just say make sure you're hitting your totals carb-wise before the carb cut off.

Lookin forward to today's workout Scott.. Might have to hit ya up tomorrow though since I'm out on the binge tonight :D lawlzzz

[IRONMANN1]

Carb cut-offs......heh

ohhh yerrrrr :D


I'd just say make sure you're hitting your totals carb-wise before the carb cut off.

Lookin forward to today's workout Scott.. Might have to hit ya up tomorrow though since I'm out on the binge tonight :D lawlzzz

No doubt Adam

Oh snap, teh bender :p....have some for meeee:D

[Ajk_Lpool]

No doubt Adam

Oh snap, teh bender :p....have some for meeee:D

I'll probably only have a couple..I never drink lol. I just need to get some p00nan1, then it'll be all good.

You just hit the gym Scott? Lookin forward to this dawgggggggg.

[IRONMANN1]

7/27/07--DC Split 6--55 Minutes

EZ Bar Preacher Curls R/P
45x10
65x10
85x10+3+3=16 Reps


Standing Hammer Curls SS
30x8
40x15

Bicep Stretch 50 Seconds

Donkey Calf Raises SS--6 second negative, 10 second hold at bottom
+90x8
+135x12

HS Seated Hamstring Curl R/P
45x10
90x12+9+9=30 Reps

Hamstring Stretch; each leg 50 seconds

Leg Press SS
180x10
360x10
540x10
410x22

Quad Stretch 60 Seconds


Fuggin hell yeah. This is what i'm looking for. I had total control in the gym today. Weights i chose i thought i'd struggle with a bit, but hell no, total dominance. The preacher curls just blew my arms up with the slow negatives..awesomeness...then went to standing hammers...kept it ultra strict till about rep 13...last few were a little swangy..but easy none the less. Donkey calf raises absolutely pwned my calves..def. a keeper there guys. This HS seated hammy machine is BAD ASS! Holy **** it killed my hams...if yall have one, get on that thing. Also, was VERY happy with the leg press. I havent been on this thing in awhile...and killed it...def. will be going up in weight. I've pressed over 1000 lbs on it before...so looking to get back there. My legs were blown teh fcuk up i tell you lol..Leg strength is on the comback...fo realz :D

[LSU1]

nice work chief, glad to see you enthused with the new routine

good curls man, 40x15 on hammers is tough

[W8isGR8]

nice work chief, glad to see you enthused with the new routine

good curls man, 40x15 on hammers is tough

Especially with arms as small as his:D

[IRONMANN1]

nice work chief, glad to see you enthused with the new routine

good curls man, 40x15 on hammers is tough

Thanks LSU...it's nice to get in the gym and really exceed your expectations...especially when ya haven't done it in a long time :)

Yeah that was after failing 3 times with EZ preachers :p...big things coming buddy


Especially with arms as small as his:D

hehe

I'm so about to put the pass on you :D

[Ajk_Lpool]

7/27/07--DC Split 6--55 Minutes

EZ Bar Preacher Curls R/P
45x10
65x10
85x10+3+3=16 Reps


Standing Hammer Curls SS
30x8
40x15

Bicep Stretch 50 Seconds

Donkey Calf Raises SS--6 second negative, 10 second hold at bottom
+90x8
+135x12

HS Seated Hamstring Curl R/P
45x10
90x12+9+9=30 Reps

Hamstring Stretch; each leg 50 seconds

Leg Press SS
180x10
360x10
540x10
410x22

Quad Stretch 60 Seconds


Fuggin hell yeah. This is what i'm looking for. I had total control in the gym today. Weights i chose i thought i'd struggle with a bit, but hell no, total dominance. The preacher curls just blew my arms up with the slow negatives..awesomeness...then went to standing hammers...kept it ultra strict till about rep 13...last few were a little swangy..but easy none the less. Donkey calf raises absolutely pwned my calves..def. a keeper there guys. This HS seated hammy machine is BAD ASS! Holy **** it killed my hams...if yall have one, get on that thing. Also, was VERY happy with the leg press. I havent been on this thing in awhile...and killed it...def. will be going up in weight. I've pressed over 1000 lbs on it before...so looking to get back there. My legs were blown teh fcuk up i tell you lol..Leg strength is on the comback...fo realz :D

Nice! This is more like it Scotty boy...it's all gunz blaz1n from here in fo sh0.

Have you read about dante's forearm stretch? You should tryit, it works awesome, I usually do it after forearms along with the bicep stretch. You can feel them shaking like a leave after it..

I love the donkeys , truely is the best calf exercise. Just annoyed the one at my gym is broke and the ****s won't fix it for some reason. Again why no stretches for calves though???

What happened to your leg strength btw? i've seen the vid of you squatting 405 x 3 and heard you've done 405 x 5 before. What happened to it? Because of the back injury??

& on the subject of alcohol, I have a few articles you might wanna read from I.A that put it into a new perspective. If you are drinking constantly on the weekends you might wanna cut back A LOT bro if you're interested in it..

[BluntD]

hehe

I'm so about to put the pass on you :D


Oh yeah... how about me? ;)

[kennny d]

& on the subject of alcohol, I have a few articles you might wanna read from I.A that put it into a new perspective. If you are drinking constantly on the weekends you might wanna cut back A LOT bro if you're interested in it..

eh live a little

nice stuff g, lookin solid all around

[IRONMANN1]

Nice! This is more like it Scotty boy...it's all gunz blaz1n from here in fo sh0.

Have you read about dante's forearm stretch? You should tryit, it works awesome, I usually do it after forearms along with the bicep stretch. You can feel them shaking like a leave after it..

I love the donkeys , truely is the best calf exercise. Just annoyed the one at my gym is broke and the ****s won't fix it for some reason. Again why no stretches for calves though???

What happened to your leg strength btw? i've seen the vid of you squatting 405 x 3 and heard you've done 405 x 5 before. What happened to it? Because of the back injury??

& on the subject of alcohol, I have a few articles you might wanna read from I.A that put it into a new perspective. If you are drinking constantly on the weekends you might wanna cut back A LOT bro if you're interested in it..

Oh yeah i've read about the forearm stretch...you talkin bout the DB hold right?? i'll be honest with you, the bicep stretch nails my forearms too lol..but i may start doing a forearm one as well...

Bud i rig up my donkey calf station in the smith machine. I just grab a standing platform and load the plates on my dip belt and lean over onto the smith bar...works perfect! I do stretch the calves after...a good 45 second hold...just didnt post it

Yeah since i fuxored my back i've been scared as hell to get under heavy weight, so i'm taking my time getting back there. I'm sure i can squat 315 for quite a few reps right now, but hell i aint risking this...if i got slightly forward and rounded my back i know everything would just crumble ...and i dont like that thought.

I still have a good bit of the strength, it's just fear that's gettin me.

And i used to be a HUGE drinker...i've cut way back..especially since my gf doesnt drink much at all...it really helps me to not drink..thank god i think that part of my life is over...it was fun, but kept me sick and unproductive.

Thanks adam!

[IRONMANN1]

Oh yeah... how about me? ;)

lololol....youre in the binoculars buddy :D

What size gunz0rs you rockin blunty?


eh live a little

nice stuff g, lookin solid all around

Thanks buddddy :D

[BluntD]

lololol....youre in the binoculars buddy :D

What size gunz0rs you rockin blunty?


More like you need a telescope :D

They've been as big as 18.5", but that was also when I was 210 and carrying mucho BF.. Measured at 17.5" when I lost all my weight initially, but lately I've been BLOWING THE F*CK UP!!111!1!!1 so my guess is they sit around 18" right now cold.

[IRONMANN1]

More like you need a telescope :D

They've been as big as 18.5", but that was also when I was 210 and carrying mucho BF.. Measured at 17.5" when I lost all my weight initially, but lately I've been BLOWING THE F*CK UP!!111!1!!1 so my guess is they sit around 18" right now cold.

hahahaha...yep..telescope will be needed :mad:


i hear ya blunto, keep up the swangy curling buddy...that's noble work youre doing :D :D

[Ajk_Lpool]

eh live a little

nice stuff g, lookin solid all around

Yeah, great mentallity, definitely gonna get you far getting blazed every weekend while following an intense bodybuilding program that requires 100% commitment :rolleyes:

You can live life plenty without alcohol. I use to drink all the time, haven't been drunk for over a year now..never affected my social life, even when people are getting f*cked off their face in front of me.


Oh yeah i've read about the forearm stretch...you talkin bout the DB hold right?? i'll be honest with you, the bicep stretch nails my forearms too lol..but i may start doing a forearm one as well...

Bud i rig up my donkey calf station in the smith machine. I just grab a standing platform and load the plates on my dip belt and lean over onto the smith bar...works perfect! I do stretch the calves after...a good 45 second hold...just didnt post it

Yeah since i fuxored my back i've been scared as hell to get under heavy weight, so i'm taking my time getting back there. I'm sure i can squat 315 for quite a few reps right now, but hell i aint risking this...if i got slightly forward and rounded my back i know everything would just crumble ...and i dont like that thought.

I still have a good bit of the strength, it's just fear that's gettin me.

And i used to be a HUGE drinker...i've cut way back..especially since my gf doesnt drink much at all...it really helps me to not drink..thank god i think that part of my life is over...it was fun, but kept me sick and unproductive.

Thanks adam!

Glad to hear the drinking part is over bro.

I always thought about doing donkeys that way, but never really tried it to be honest. Can't beat the machine, but never the less if they keep it like this I'll try it out tomorrow.

[BluntD]

i hear ya blunto, keep up the swangy curling buddy...that's noble work youre doing :D :D

LMAO


"you keep grinding out that rent money Joe, that's noble work you're doing."

Rounders, FTW :cool:

[kennny d]

More like you need a telescope :D

They've been as big as 18.5", but that was also when I was 210 and carrying mucho BF.. Measured at 17.5" when I lost all my weight initially, but lately I've been BLOWING THE F*CK UP!!111!1!!1 so my guess is they sit around 18" right now cold.
I gotta get my pythons up to 17" this year, theyve been at 16 forever :mad:


Yeah, great mentallity, definitely gonna get you far getting blazed every weekend while following an intense bodybuilding program that requires 100% commitment :rolleyes:


bodybuilding aint life bro, unless you're doing a contest prep, I don't see why not drink a little in moderation if you enjoy it .. must balance bb'ing with other things in life, not let it take over

[Ajk_Lpool]

bodybuilding aint life bro, unless you're doing a contest prep, I don't see why not drink a little in moderation if you enjoy it .. must balance bb'ing with other things in life, not let it take over

I agree completely, but what I was refering to was binge drinking excessively, and I just thought you were turning a blind eye to that with an ignorant comment..my apologies.

With everything though you have to make sacrifices. I know a lot of people still like a drink ere and there, but once I got serious I quit drinking full time. You just have to ackowledge the principles to a lot of things.

If you're a guy who likes banging hookers and suddenly you become a cop, you're gonna have to give up that hobby simply because it'll only affect you in a negative way..Same with bb'ers, gotta respect the principles and acknowledge anything that could affect your health.

Meh I'm going off on one now :D

[IRONMANN1]

Yeah, great mentallity, definitely gonna get you far getting blazed every weekend while following an intense bodybuilding program that requires 100% commitment

You can live life plenty without alcohol. I use to drink all the time, haven't been drunk for over a year now..never affected my social life, even when people are getting f*cked off their face in front of me.



Glad to hear the drinking part is over bro.

I always thought about doing donkeys that way, but never really tried it to be honest. Can't beat the machine, but never the less if they keep it like this I'll try it out tomorrow.

Give it a try buddyrow :D


LMAO


"you keep grinding out that rent money Joe, that's noble work you're doing."

Rounders, FTW :cool:

hahaha nice catch bluntastic :D


I gotta get my pythons up to 17" this year, theyve been at 16 forever :mad:



bodybuilding aint life bro, unless you're doing a contest prep, I don't see why not drink a little in moderation if you enjoy it .. must balance bb'ing with other things in life, not let it take over


Sounds to me like adam has a damn good time without alcohol...anyone would be stupid to think that's a bad thing...i still blow it out on occassion, but it's few and far in between now. I had a big weekend last weekend...but it wont happen again for a few months prolly...actually axe that...it'll happen for 5 days straight at the beach in 2 weeks lolz...:( :D

In all honesty i love to drink, and i wont stop...but i've learned to do it "more" wisely...i.e. dont smoke cigarettes, do drugs, sleep with loose women. Yeah i used to be that guy...dont be that guy.

[kennny d]

I agree completely, but what I was refering to was binge drinking excessively, and I just thought you were turning a blind eye to that with an ignorant comment..my apologies.

With everything though you have to make sacrifices. I know a lot of people still like a drink ere and there, but once I got serious I quit drinking full time. You just have to ackowledge the principles to a lot of things.

If you're a guy who likes banging hookers and suddenly you become a cop, you're gonna have to give up that hobby simply because it'll only affect you in a negative way..Same with bb'ers, gotta respect the principles and acknowledge anything that could affect your health.

Meh I'm going off on one now :D
yea thats all I was saying, no drunk here lol but I do enjoy the occasional drinks :)

(NO IRON 48 drinks in 2 DAYS)

:p

[IRONMANN1]

yea thats all I was saying, no drunk here lol but I do enjoy the occasional drinks :)

(NO IRON 48 drinks in 2 DAYS)

:p

You see, i'm not bragging here, i'm being dead serious. God gave me the ability to drink an obsurd amount of alcohol. It's been my downfall since i can remember as well. I got to the point to where beer wouldnt get me drunk. Yeah. I mean, 30+ beers in a night was normal. I once lined 10 full beer cans up, and chugged each of them in succession..no problem. A fifth of liquor and a 12 pack was my bread and butter. I was the biggest, worthless peice of **** known to man when this was my life.

[iKermit]

i'm here for the beer...



















oh :(

[IRONMANN1]

i'm here for the beer...



oh :(



hehe...I havent given it all up bro...i'll def. have some beers with ya :D

[iKermit]

hehe...I havent given it all up bro...i'll def. have some beers with ya :D

lol..actually i don't drink...i was just trying to fit in :( haha

great workout earlier btw.

[IRONMANN1]

lol..actually i don't drink...i was just trying to fit in :( haha

great workout earlier btw.

haha....thanks kerms

[Rune]

(NO IRON 48 drinks in 2 DAYS)


Amature.

[IRONMANN1]

Amature.

:rolleyes:


That's offseason bruh :D


sup budday?

[Rune]

:rolleyes:


That's offseason bruh :D


sup budday?

haha.

Not a whole ton.. still dieting (I'm about 198 right now), aside from that just keeping busy with work and stuff, been a crazy couple months man.

Looks like you cut went really well. And I'd say the same for your training if I wasn't reading about you messing up your back ever 2 pages. :D

[IRONMANN1]

haha.

Not a whole ton.. still dieting (I'm about 198 right now), aside from that just keeping busy with work and stuff, been a crazy couple months man.

Looks like you cut went really well. And I'd say the same for your training if I wasn't reading about you messing up your back ever 2 pages. :D

WoW man...with the amount of muscle you were carrying you must look pretty nasty ripped at sub 200.

Yeah muh cut went well, training is really starting to pick up. Yeah i have a ****TY back lol...sorry for teh bitchin :D

[IRONMANN1]

7/28/07--Abs/Cardio--60 Minutes

Hanging Knee Raises
Cable Crunches

Cardio
45 Minutes LI cardio on Incline Treadmill; Burned 620 Calories.

Weighed in at 202 this morning lol. God i hope this isnt all fat. Def. had my abs this morning, but i'm feelin a lil pudgy LOL.

I'm puttin on some obsurd size, FAST...it's kinda scaring me. :p

[ThickAsABrick]

sup metalhead

wow, strong calorie burning

[IRONMANN1]

sup metalhead

wow, strong calorie burning

sup buddy...was rocking out to FUEL by metallica on teh treadmill...lil Amarth too :D

Yeah man, started to feel a hair pudgy so went a lil overboard...had the EC in me so i was on cruise control :D

[The Real Deal]

oh noes too much size...cry me a river

;)

[IRONMANN1]

oh noes too much size...cry me a river

;)

I've put a half inch on my arms in two weeks lol

from 15.6 to over 16 cold now :eek:

+food + DC = hopefully not all fat LOL

[The Real Deal]

damn tahts some progress. bulk rebound ftw!

[IRONMANN1]

damn tahts some progress. bulk rebound ftw!

Yup!

I'm trying to get this diet thing down...i've been cheating tho with carbs in the evening and it's showing. Soon as i get that nailed down, and stick to it, i should be good to go.

This is going to be a big week of PR's



How's your training going bud?

[The Real Deal]

Yup!

I'm trying to get this diet thing down...i've been cheating tho with carbs in the evening and it's showing. Soon as i get that nailed down, and stick to it, i should be good to go.

This is going to be a big week of PR's



How's your training going bud?

i did the same, had some carbs before bed and now the lower gut got bigger :(

I actually had food poisoning like 2 weeks back, lost 4lbs in 2 days but I think I'm finally back to where I was before so things are lookin up. no 0.5in gain on my gunz for me tho :(

[IRONMANN1]

i did the same, had some carbs before bed and now the lower gut got bigger :(

I actually had food poisoning like 2 weeks back, lost 4lbs in 2 days but I think I'm finally back to where I was before so things are lookin up. no 0.5in gain on my gunz for me tho :(

Yup :(

OOoo food poisioning is NOT what you want as a bb'er lol..glad youre making the comeback tho...

Arms are a weird thing. I've nailed them with 4 exercises of 3 sets before and nothing...but yesterday i did 3 r/p sets of preachers and 1 straight set of hammers and woke up today with DOMS. I was happy :)

I'm still a little clueless when it comes to arms, but def. starting to figure some things out.

High volume is certainly not the answer for all.

[The Real Deal]

You might have been overtraining them. I've read that when someone goes on DC the volume drops dramatically and then that person finally sees growth. That might have been you + excess cals (cuz no one grows on a cut)

[IRONMANN1]

You might have been overtraining them. I've read that when someone goes on DC the volume drops dramatically and then that person finally sees growth. That might have been you + excess cals (cuz no one grows on a cut)

Exactly. I cut for 5 months LOL. Talking about stupid. I've learned so much in the past year it's not even funny.

What kinda routine/split/program you on nowadays?

[The Real Deal]

Exactly. I cut for 5 months LOL. Talking about stupid. I've learned so much in the past year it's not even funny.

What kinda routine/split/program you on nowadays?

My own. I changed it up recently since I was bored as hell. Its basically Upper, Arms, Lower, off, Push, Pull, off.

[IRONMANN1]

My own. I changed it up recently since I was bored as hell. Its basically Upper, Arms, Lower, off, Push, Pull, off.

I gotcha. I realize i've only been on DC for a couple weeks, but if there is anything it's tought me it's dicipline and patience. Less is more when youre giving everything you've got.

[The Real Deal]

I gotcha. I realize i've only been on DC for a couple weeks, but if there is anything it's tought me it's dicipline and patience. Less is more when youre giving everything you've got.

Its not that many sets tbh. Today was push and I only did around 13 worksets (4 was reverse pec dec). So I'm keeping it moderate volume with higher frequency. Yea I know less is better sometimes but its so damn hard to do less work especially when that bodypart is already lagging.

[IRONMANN1]

Its not that many sets tbh. Today was push and I only did around 13 sets (4 was reverse pec dec). So I'm keeping it moderate volume with higher frequency. Yea I know less is better sometimes but its so damn hard to do less work especially when that bodypart is already lagging.

I realize it's not always the answer, especially for lagging bp's. My left lat and left bicep have always lagged, and it's quite annoying. But they're starting to come around.

Sounds like youve got it dialed...got a journal??

[The Real Deal]

I realize it's not always the answer, especially for lagging bp's. My left lat and left bicep have always lagged, and it's quite annoying. But they're starting to come around.

Sounds like youve got it dialed...got a journal??

yea but I'm not updating it. I'm kind of ashamed at my strength. I look stronger than I am. We'll see, if the PRs start blazing I'll reconsider ;)

[IRONMANN1]

yea but I'm not updating it. I'm kind of ashamed at my strength. I look stronger than I am. We'll see, if the PRs start blazing I'll reconsider ;)

Oh come on. Ego schmego, let it go :D


I say you update it so we can give you a hard time, i mean constructive criticism :D

[IRONMANN1]

Quick Backshot here, thickness is really returning.


http://i109.photobucket.com/albums/n48/IRONMANN1/vids7-23004.jpg

[IRONMANN1]

Fun one :D


http://i109.photobucket.com/albums/n48/IRONMANN1/vids7-23005.jpg

[gymratluke]

Mid back is definately startin to look thick!!

[SwagMorris]

How ya liking DC so far?

[IRONMANN1]

Mid back is definately startin to look thick!!


yeah buddday, def. added some mass in there.

Thanks luke!


How ya liking DC so far?

loving it...strength is about to go nuts this week, i can feel it. I really need to get stricter on my carb cut offs.


How's life dan??

[IRONMANN1]

7/29/07--Cardio--38 Minutes

Cardio
38 Minutes LI On Incline Treadmill; Burned 530 Calories.

So i'm feeling pudgy, reason for all the cardio this weekend. I'm re-assessing my diet as well, cause quite frankly i'm putting on a bit more fat than i want. But, i think most of it is my fault cause i was really slack this past week with my carb cut offs and food selection.

The new plan is to begin my carb cut offs much earlier on my off days. I'm going to play with this to see how it affects my recovery on DC. I'll have plenty of carbs with breakfast and lunch, then cut them off around 1ish. On w/o days i'll consume carbs up throughout my post w/o meal.

Soooooo yep :)

[LSU1]

souinds good man, also take a look at the total caloric intake

putting on 10lbs in like three weeks is a dangerous proposition as far as fat is concerned

sounds like a solid plan with the carb cutoffs. what i also try to do is get some oats in my pwo shake and then only eat veggies or fruit or milk for carbs after that.

[IRONMANN1]

souinds good man, also take a look at the total caloric intake

putting on 10lbs in like three weeks is a dangerous proposition as far as fat is concerned

sounds like a solid plan with the carb cutoffs. what i also try to do is get some oats in my pwo shake and then only eat veggies or fruit or milk for carbs after that.

Yup...i think i need to pay more attention to my portions as well.

Sounds like a good idea there LSU..i'm still yet to master this diet thing...it's 10x tougher than the training aspect :D

[BluntD]

Whatcha gonna do, when IRON'S 16in peashooters run wild on you!!!!!!!

[LSU1]

yea it is man

btw, no front shots?

nh

[IRONMANN1]

Whatcha gonna do, when IRON'S 16in peashooters run wild on you!!!!!!!


LMAO...

..oh wait :(


yea it is man

btw, no front shots?

nh

I can snap off some frontals, nothin special tho. Just the same as the previous ones with a hair more fat around the lower ab region. TBH lsu, i'm not real worried about that lower ab region as long as it's not out of control. I plan on staying below 15% or so, but it's just SO much work for me to keep it below that. Or, maybe it's just my ****ty dieting ability. I'm gunning for strength and size now, while keep my bf% at bay.

[LSU1]

fair enough, good luck with it man

btw, when you do bb incline, how far down do you bring the bar? i cant get it any closer than about an inch off my upper chest/clavicle region without shoulder pain.

also, on smith presses do you do it with the machine slanted this way / or this way \

?

[IRONMANN1]

fair enough, good luck with it man

btw, when you do bb incline, how far down do you bring the bar? i cant get it any closer than about an inch off my upper chest/clavicle region without shoulder pain.

also, on smith presses do you do it with the machine slanted this way / or this way \

?

I do full ROM on all my exercises, as i have no pain. I touch my chest and go.

You know what, i noticed for the first time that the smith machine was slanted on wednesday. I'll check it out tomorrow, cause i dont know off hand which way it is. Which way is the proper way??

[LSU1]

I do full ROM on all my exercises, as i have no pain. I touch my chest and go.

You know what, i noticed for the first time that the smith machine was slanted on wednesday. I'll check it out tomorrow, cause i dont know off hand which way it is. Which way is the proper way??

gotcha, its weird, when i bring the bar to my very upper chest level i cant go farther than an inch from my body (yes rotator cuff tear a few years ago)

still a large rom, ill snap a vid of it next week

as for the smith, idk man. im not sure which way to go. i would think that this direction \ would be better, but i really have no idea

try em both out and see what happens

[IRONMANN1]

gotcha, its weird, when i bring the bar to my very upper chest level i cant go farther than an inch from my body (yes rotator cuff tear a few years ago)

still a large rom, ill snap a vid of it next week

as for the smith, idk man. im not sure which way to go. i would think that this direction \ would be better, but i really have no idea

try em both out and see what happens

Damn, i didnt know you tore your RC. That's scary stuff man. Yeah still a large rom, so no biggy.

My RC's tend to bother me on shoulder pressing movements. Seated presses really aggrivate them when i do them weekly. Lots of warming up ftw.

I'll check that out, maybe ask someone experienced around the gym.

[Ajk_Lpool]

Hello. Wanna see a pic of Tom Platz in the bath?

[IRONMANN1]

Hello. Wanna see a pic of Tom Platz in the bath?

:)

[Ajk_Lpool]

.LoL

[G_Train]

g'day sweet cheeks, a/s/l

[littlechick]

listen, you have suffered from LC disease enough, don;t you think it is about time you got that checked out???

[IRONMANN1]

g'day sweet cheeks, a/s/l

Oh hai g

lol at your rep comment....NEGGED!


listen, you have suffered from LC disease enough, don;t you think it is about time you got that checked out???

hahaha...so who do i go to to get checked out??

:)

[G_Train]

Oh hai g

lol at your rep comment....NEGGED!



hahaha...so who do i go to to get checked out??

:)
bahaha yeah i figured you'd like it :o

[IRONMANN1]

bahaha yeah i figured you'd like it :o

So what's up dawgggggggggggg?

Soooo, my routine has finally recycled back to my first upper, so PR's MUST be set today....going to be veerrrryyy interesting :D

[Ajk_Lpool]

So what's up dawgggggggggggg?

Soooo, my routine has finally recycled back to my first upper, so PR's MUST be set today....going to be veerrrryyy interesting :D

Indeed.

[IRONMANN1]

Indeed.

wassssssup buddai! :D


Thinking about video'ing my R/P set on incline smith presses...interested at all?

[LSU1]

wassssssup buddai! :D


Thinking about video'ing my R/P set on incline smith presses...interested at all?

yes

[IRONMANN1]

yes

haha...aiiiight i'll get-r-dun :D

[Ajk_Lpool]

Yea get it done mah nikka. I'll tr to get some weighted dips today as well mah nikka.

[IRONMANN1]

Yea get it done mah nikka. I'll tr to get some weighted dips today as well mah nikka.

lollll aiiiiiiiiiiiight :D

[W8isGR8]

Lower lats are poppin out, looks cool

[IRONMANN1]

7/30/07--DC Split 1--80 Minutes

Incline Smith Press R/P
135x10
185x8
225x7+3+2=12 Reps Video:

+20lbs from previous session, still in my rep range :D

Chest Stretch: 45 Seconds (50's)

HS Shoulder Press Plates only added; R/P
90x10
140x12+4+3=19 Reps

+5 reps from previous session, DAYUM!

Shoulder Stretch: 50 Seconds

Floor Lying Tricep Extensions New Exercise; R/P
45x10
45x10
65x12+5+3=20 Reps Video:

Tricep Stretch 50 Seconds each Arm (35lb DB)

Front Pulldowns
135x10
195x7+4+3=14 Reps

+15lbs from previous session, still in rep range!

Corner Rows
130x15
270x6 Video:v/cwv6JS_lgCI
235x10

Dead Hang +115 for 50 Seconds

Holy shizzle! Good fuggin w/o! Everything was either increased in weight, or increased in reps, which is the name of the DC game :D. Incline Smith press was upped 20lbs and only lost 5 reps, still making 12 total. I went off on the shoulder presses on that first set. That's the type of intensity i need to bring. Lying tricep extensions on the floor had my damn tri's blowing up! After i got my elbows warmed up it wasnt too bad. I think the reduced volume is going to allow me to perform this exercise :). Pulldowns went very well. Corner rows kicked ass too, i used 35lb plates (7 on the heavy set, 6 on the drop down) to increase the rom. Had my back on fire. I'm really starting to love the streches too. The pain is almost enjoyable for me lol. Dead hangs are up to +115, which is nice.

Youtube is being ghey once again. Apparently my incline smith press vid is too large for it to upload :confused:, but the other two work. I'll try and somehow make the file smaller (some help if anyone knows??) to get it uploaded.

[kennny d]

nice dude, what are corners rows (ghetto t bars ?)? I think if you resize the video to a lower resolution it should lower the size

[IRONMANN1]

nice dude, what are corners rows (ghetto t bars ?)? I think if you resize the video to a lower resolution it should lower the size

Yeah they're teh old school t bars with a v grip attachment.

So where can i go to reduce the resolution??

I'm so **** at computers lol

[W8isGR8]

Yeah they're teh old school t bars with a v grip attachment.

So where can i go to reduce the resolution??

I'm so **** at computers lol

If you're taking vids with a digital camera, there is an option on the menu for resolution size.

[IRONMANN1]

If you're taking vids with a digital camera, there is an option on the menu for resolution size.

What, on the camera? lol...it is a digi camera..

[W8isGR8]

What, on the camera? lol...it is a digi camera..

Go under video settings in the menu and you should be able to switch video size(of course, it won't help for the vids you already took)

[Ajk_Lpool]

Good stuff man, looked like a solid workout. Couldn't say the same for myself today :(

How are the skulls on the floor and how do you think they differ from doing them on a flat bench?

Your form is pretty much identical to mine, excluding the fact that I use bigger plates on the t-bars, lol.

[IRONMANN1]

Go under video settings in the menu and you should be able to switch video size(of course, it won't help for the vids you already took)

I looked in the setting menu on both the playback feature and video taking feature on the camera and all it had was aspect ratio..

..there must be a way to shrink the file size right?? no??

I cant reduce the resolution after it's taken?

[IRONMANN1]

Good stuff man, looked like a solid workout. Couldn't say the same for myself today :(

How are the skulls on the floor and how do you think they differ from doing them on a flat bench?

Your form is pretty much identical to mine, excluding the fact that I use bigger plates on the t-bars, lol.

Yeah i was happy with it bruh...sorry yours wasnt so great :(

I like the skulls on the floor man, i feel safer mentally lol...my elbows were hurting at first, but it went away a bit. I just have to take it really slow with these, so i'll be keeping the r/p set over 20 reps.

Yeah i like the 35's bruh, larger ROM ftw.

[IRONMANN1]

Guess i need to shorten my time inbetween failure sets LOL

[SwagMorris]

How's life dan??

Hard, but I'm going to get my EMT certification in a few months, and then getting ready for the Fire Fighting Academy:D

[IRONMANN1]

Hard, but I'm going to get my EMT certification in a few months, and then getting ready for the Fire Fighting Academy:D

Awesome! Way to stick to teh gunz dannyboy :D

[LSU1]

nice workout man, solid improvements

too bad those vids didnt work

you seem to stand up a good bit more than me on tbars, but its hard to tell on that vid

if you get a chance to take another one that would be cool. i may try to get a vid of how i do em today (albeit with less weight)

[IRONMANN1]

nice workout man, solid improvements

too bad those vids didnt work

you seem to stand up a good bit more than me on tbars, but its hard to tell on that vid

if you get a chance to take another one that would be cool. i may try to get a vid of how i do em today (albeit with less weight)

Thanks bud.

Yeah i was pissed when it gave me the error message. Next time around i'll get my first and second r/p set only and hopefully it'll fit in the parameters.

Yeah i've got to work on taking better vids i reckon. I just put the digi cam in any place i can where it doesnt get in anyone's way. The bench one was good too. I can send the file to you through email if ya want man.

I stood up a bit on that set cause it was so heavy lol. The 10 repper was only 35lbs lighter but much more strict. Still, my back got hit hard.


I'll send that file to anyone who wants it...and the lying floor extensions too.

[LSU1]

yea thats coool.

ill shoot you the email

didnt mean to sound critical of your form, alot of people ive seen have used that form. i feel it better when i stay lower to the ground and more strict

[Ajk_Lpool]

yea thats coool.

ill shoot you the email

didnt mean to sound critical of your form, alot of people ive seen have used that form. i feel it better when i stay lower to the ground and more strict

Yea, I understand what LSU's saying here.

I've seen a lot of people do t-bars with there back pretty much parallel to the floor, while other's like to be quite upright (big ronnie coleman, etc). I prefer to be more upright and let my shoulders slope towards the bottom of the movement, to have a larger ROM and longer negative.

[SDFlip]

isn't it about time for another updated routine post?

[G_Train]

isn't it about time for another updated routine post?
lol

[IRONMANN1]

isn't it about time for another updated routine post?

lol...just smoothing the kinks out Mr. bastardchild :)


lol

You shuttie! :D

[I_love_crows]

Sick workout Iron, and nice vid too ;)...

Keep up the dedication bro.

[IRONMANN1]

Sick workout Iron, and nice vid too ;)...

Keep up the dedication bro.

Thanks buddyrow :p


Oh, and wow strong arm ****! (no homo) :D

[I_love_crows]

Thanks buddyrow :p


Oh, and wow strong arm ****! (no homo) :D

Lol, thanks bro. I thought it's about time to change the avatar (no ThickAsABrick). :D

[LSU1]

Lol, thanks bro. I thought it's about time to change the avatar (no ThickAsABrick). :D

ahahaha, oh SNAP

[IRONMANN1]

Lol, thanks bro. I thought it's about time to change the avatar (no ThickAsABrick). :D

hahahahahahha :D


BUUUURRRRRNNNN...oh btw...have yall seen his twin?? :p

[I_love_crows]

ahahaha, oh SNAP


hahahahahahha :D

BUUUURRRRRNNNN...oh btw...have yall seen his twin?? :p

Lol, TAAB fukcin cracks me up everyday. He's witty as **** and funny as hell. :D

Twin? :confused:

[IRONMANN1]

Lol, TAAB fukcin cracks me up everyday. He's witty as **** and funny as hell. :D

Twin? :confused:

http://forum.bodybuilding.com/showpost.php?p=56793051&postcount=17

(no TAAB??)


LOL

[The Real Deal]

damn your thick as hell crow. 206 at 5'7 is a tank.

[IRONMANN1]

damn your thick as hell crow. 206 at 5'7 is a tank.

x2

he pisses me off :)

[The Real Deal]

x2

he pisses me off :)

short ppl.....

[IRONMANN1]

short ppl.....

lol...yeah. Quite a bit easier for teh shorter people to fill out a frame, and much easier on pressing movements...which i'm very jealous of, cause quite frankly my pressing blows.

But still, ILC got game (no homo)

[I_love_crows]

http://forum.bodybuilding.com/showpost.php?p=56793051&postcount=17

(no TAAB??)


LOL

lol. There's this dude I work with that kinda looks like TAAB in his pics from Maine. Crazy...


damn your thick as hell crow. 206 at 5'7 is a tank.

Thanks bro, For the LONGEST time I was 168-173. It's amazing what a little work will do.


x2

he pisses me off :)

I love you. (slight homo) :D

[W8isGR8]

Lol, thanks bro. I thought it's about time to change the avatar (no ThickAsABrick). :D

Holy ****

[IRONMANN1]

Holy ****

Teh Crow-Power.

[W8isGR8]

Teh Crow-Power.

That last avatar did not do him justice. I thought he was like 5'10, 160 lbs.......



Respek(yes Ali G)
http://img265.imageshack.us/img265/2240/aligrespectnewnm4.jpg (http://imageshack.us)

[I_love_crows]

That last avatar did not do him justice. I thought he was like 5'10, 160 lbs.......

Respek(yes Ali G)


Thanks W8...

[IRONMANN1]

8/01/07--DC Split 2--50 Minutes

Barbell Curls R/P
45x10
85x10
100x10+5+4=19 Reps Video: v/MjVSd0_kut4

+5lbs, only lost 1 rep!


Pinwheel Curls SS
25x8
35x17

+5lbs, same reps!

Bicep Stretch 50 Seconds


Seated Calve Machine SS--6 second negative, 10 second hold at bottom
90x10;8
140x9

+20lbs, only lost 1 rep. Gawd these are murder lol

Lying Hamstring Curls R/P
80x10
110x13+7+6=26 Reps

+4 reps!

Hamstring Stretch; 50 Seconds Each Leg

Back Squats SS
135x10
205x5
265x8 Video: v/-2x-LME93BY
195x20

+20lbs on Back Squats, +10lbs on Widowmaker

Quad Stretch


Killed it! Dayum i felt like a machine on every single exercise. Absolute domination again. BB curls felt like absolute butter. I have a vid of the first failure R/P set...i'd get the whole set but i'm afraid i'll run into the same problem as yesterday with youtube not accepting the size of the file. So killed that. Pinwheel curls went very well too. Same reps but with 5 more lbs. Gotta love that. Had my bi's and forearms exploading. I swear, if youre not doing calfs like i explain above, u are crazy, cause this ****'s nuts. I swear my calves get sore every time, and they are def. growing. Added 4 reps to lying leg curls...goin up in weight next session. So BB Back squats..i jumped 20 lbs from last session on my heavy 8 repper. 265 felt very good...got a vid of that. I also got a vid of the 195 widowmaker..but it didnt fit the stupid filesize. Oh phuckin well. I swanni the stretchs are murder...and gettin more murderous lol..i push myself to the level of tear...but boy is it a good hurt lol. The bi stretch is prolly the worst out of em all..and the hammy :eek:

Vids coming :)

[Ajk_Lpool]

Great stuff Scott, lookin forward to the vids.

Feels great beating the journal doesn't it? :D

Shame about the widowmaker set, would've liked to have seen that. How is your back feeling now while squatting?

I came up with an awesome stretch for quads if you're interested. Imagine doing a sissy squat on a hack squat machine; go all the way to the bottom with your heels elevated, and just hold it there for as long as you can. Absolute killer man, and you don't need any weight on it at all.

Good session mate.

[IRONMANN1]

Great stuff Scott, lookin forward to the vids.

Feels great beating the journal doesn't it? :D

Shame about the widowmaker set, would've liked to have seen that. How is your back feeling now while squatting?

I came up with an awesome stretch for quads if you're interested. Imagine doing a sissy squat on a hack squat machine; go all the way to the bottom with your heels elevated, and just hold it there for as long as you can. Absolute killer man, and you don't need any weight on it at all.

Good session mate.

Hell yeah it feels good bud. DC is for me, 100% for me. I love every single thing about it. For anyone who doesnt think there's enough volume, lol, there is. I was so skeptical about only having one work set, but once you get in there and get used to it, boy, that's all you need LOL.

Yeah once again, when i tried to upload the widowmaker vid, it said the same error message :mad:...it was a good set too. Even my 20th rep had very decent form. Still fighting getting forward, but i think my form is very acceptable now. You can be the judge when you see the 265x8 set.

Awesome! I'll give that stretch a try. The stretching is something EH?? Talking about PAIIIINNNN!!! :D

[Ajk_Lpool]

I've had the same thing come up saying error message when I try to upload a video of me filming prostitutes in Amsterdamn once lol. If you want you can send the vid to my email and I'll try to re-size the file or something for you and upload it.

adam_kitchen9@hotmail.com

yeah, love the stretching, always feels great after smashing them all out to failure to just stretch out the muscle. Feels like they're growing righ in front of your eyes :eek:

[IRONMANN1]

I've had the same thing come up saying error message when I try to upload a video of me filming prostitutes in Amsterdamn once lol. If you want you can send the vid to my email and I'll try to re-size the file or something for you and upload it.

adam_kitchen9@hotmail.com

yeah, love the stretching, always feels great after smashing them all out to failure to just stretch out the muscle. Feels like they're growing righ in front of your eyes :eek:

lol..i tried to send lsu my vid of incline BP yesterday thru email and it was waaaaayyy to large for an email file...so i know this one will be too :(

Any other ideas??

I tried to compress it and that didnt work

[LSU1]

nice workout man, good vids.

but havent you squatted like 405x3 before?

[IRONMANN1]

nice workout man, good vids.

but havent you squatted like 405x3 before?

I've squatted 405x5 before lol....i was 30lbs heavier and not mind****ed from an injury though :)

Thanks budday

[Ajk_Lpool]

lol..i tried to send lsu my vid of incline BP yesterday thru email and it was waaaaayyy to large for an email file...so i know this one will be too :(

Any other ideas??

I tried to compress it and that didnt work

Sign up to dailymotion.com or something and try to upload the vid from there.

[IRONMANN1]

Sign up to dailymotion.com or something and try to upload the vid from there.

Aight, i'll give it a try tonight. I gotta go eat dinner at muh grandma's house now LOL

[Ajk_Lpool]

Just caught the vids then. Great form. Your negatives were really impressive on teh curlz. Looks like you blazed through the squats and probably could've done 3 plates a side no problem.

[IRONMANN1]

Just caught the vids then. Great form. Your negatives were really impressive on teh curlz. Looks like you blazed through the squats and probably could've done 3 plates a side no problem.

Yeah those negatives TEAR up the BI's holy shiiiiiiiiit! Looking for big things from these.

Yeah the weight on squats are no problem yet, just taking my time goin back up...275x8 prolly time.

Thanks a bunch Adam boy :D

[Ajk_Lpool]

Good call on the squats Scotty boy. progressive resistance FTW.

[kennny d]

nice vids fruitloop

your lower body strength is very apparent, those squats are deep as as **** and it looked like nothing for you

[IRONMANN1]

Good call on the squats Scotty boy. progressive resistance FTW.

Oh YERrrRRRRRrrrRR :D


nice vids fruitloop

your lower body strength is very apparent, those squats are deep as as **** and it looked like nothing for you

haha thanks DK

And thanks...twirkin muh wai bizzzak up :D

[lionelxxl]

I REALLY love and appreciate the time you took to take and post those vids. Really liked them. Good job on your sets so far and your form looks good!

[IRONMANN1]

I REALLY love and appreciate the time you took to take and post those vids. Really liked them. Good job on your sets so far and your form looks good!

No problem lionel...it really helps me too see my form, and also is really nice to hear yall's critiques.

Thanks buddy :)

[Ajk_Lpool]

Penis.

[IRONMANN1]

Penis.

Get that **** outta here!

[Ajk_Lpool]

http://i167.photobucket.com/albums/u137/Jordan3030/vida-guerra-pics-2.jpg

[IRONMANN1]

lol holy shiz :eek:


I b speachless

[Rune]

Damn... not gonna be able to walk for a couple mins now :D

[IRONMANN1]

Damn... not gonna be able to walk for a couple mins now :D

Amature

[Rune]

Amature

Naw.. I just gots the ultra high testosteronezzzz!!

[IRONMANN1]

Naw.. I just gots the ultra high testosteronezzzz!!

Oh **** you been squatting again???

[Rune]

Oh **** you been squatting again???

21's dude. Get with the program. :rolleyes:

[IRONMANN1]

21's dude. Get with the program. :rolleyes:

lol shoulda known, sorry i've been off my game...actually squatted today. I know i know...what an idiot!


You bulkin yet runio?

[Rune]

You bulkin yet runio?

Naw.... still working on getting stupidly ripped. I'm hoping about 185 @ like 8/9%.

[IRONMANN1]

Naw.... still working on getting stupidly ripped. I'm hoping about 185 @ like 8/9%.

Sweet jeeeezzzeeebus!

What for? Just curious lol

[LSU1]

check the journal bitch. got the vids you asked for

[Rune]

Sweet jeeeezzzeeebus!

What for? Just curious lol

Just to prove to myself I can do it.

Also show up some skinny kid I know who called me fat. :D (this is more just fuel for the fire)

[IRONMANN1]

check the journal bitch. got the vids you asked for

*scurries to LSU's Journal* :D


Just to prove to myself I can do it.

Also show up some skinny kid I know who called me fat. :D (this is more just fuel for the fire)

I hear ya...Power to ya bruh...i got down to ~11% and couldnt take anymore...started teh bulk :D

pics pics pics!! :D

[Rune]

pics pics pics!! :D

Hopefully in a month, month and a half - lower abs are just starting to show a bit now, so I think I'm about 12%ish.

[IRONMANN1]

Hopefully in a month, month and a half - lower abs are just starting to show a bit now, so I think I'm about 12%ish.

Good work rune. How's the strength?

[Rune]

Good work rune. How's the strength?

Not quite as good, I took some time off(hurt myself pretty good - not lifting related), been doing lots of cardio, dieting ,etc. Part of the reason I'm just leaving my journal be for now.

Not too concerned though.

[IRONMANN1]

Not quite as good, I took some time off(hurt myself pretty good - not lifting related), been doing lots of cardio, dieting ,etc. Part of the reason I'm just leaving my journal be for now.

Not too concerned though.

Good fuggin deal rune.

Well i'd love to see some pics of the finish product (no homo) :D

[sparxxx13]

Whats up dude?

[IRONMANN1]

8/01/07--DC Split 2--50 Minutes

Barbell Curls R/P
45x10
85x10
100x10+5+4=19 Reps Video: v/MjVSd0_kut4

+5lbs, only lost 1 rep!


Pinwheel Curls SS
25x8
35x17

+5lbs, same reps!

Bicep Stretch 50 Seconds


Seated Calve Machine SS--6 second negative, 10 second hold at bottom
90x10;8
140x9

+20lbs, only lost 1 rep. Gawd these are murder lol

Lying Hamstring Curls R/P
80x10
110x13+7+6=26 Reps

+4 reps!

Hamstring Stretch; 50 Seconds Each Leg

Back Squats SS
135x10
205x5
265x8 Video: v/-2x-LME93BY
195x20

+20lbs on Back Squats, +10lbs on Widowmaker

Quad Stretch


Killed it! Dayum i felt like a machine on every single exercise. Absolute domination again. BB curls felt like absolute butter. I have a vid of the first failure R/P set...i'd get the whole set but i'm afraid i'll run into the same problem as yesterday with youtube not accepting the size of the file. So killed that. Pinwheel curls went very well too. Same reps but with 5 more lbs. Gotta love that. Had my bi's and forearms exploading. I swear, if youre not doing calfs like i explain above, u are crazy, cause this ****'s nuts. I swear my calves get sore every time, and they are def. growing. Added 4 reps to lying leg curls...goin up in weight next session. So BB Back squats..i jumped 20 lbs from last session on my heavy 8 repper. 265 felt very good...got a vid of that. I also got a vid of the 195 widowmaker..but it didnt fit the stupid filesize. Oh phuckin well. I swanni the stretchs are murder...and gettin more murderous lol..i push myself to the level of tear...but boy is it a good hurt lol. The bi stretch is prolly the worst out of em all..and the hammy :eek:

Vids coming :)

.....

[IRONMANN1]

Whats up dude?

Chillin buddy! Bout to hit the sack :D


Dayum i gotta subscribe to your journal...doing it right now :D

[LSU1]

form is strong on the curls. you got me beat for sure on that lift

[IRONMANN1]

form is strong on the curls. you got me beat for sure on that lift

Thanks mang. The force is strong. I swang 135 with the best of em :D lol

[sparxxx13]

Chillin buddy! Bout to hit the sack :D


Dayum i gotta subscribe to your journal...doing it right now :D
You haven't subbed to it yet :eek: :mad: :D

[LSU1]

You haven't subbed to it yet :eek: :mad: :D

how do you know that?

(serious)

[IRONMANN1]

You haven't subbed to it yet :eek: :mad: :D

I cant find the bastard...bump that **** real quick(no cocaine)

[sparxxx13]

how do you know that?

(serious)
I just do :rolleyes:



















laziness

[IRONMANN1]

teeheeee i made a funny

[sparxxx13]

I cant find the bastard...bump that **** real quick(no cocaine)
Thats how.....:rolleyes:

[iKermit]

excellent! it's cool to see videos. great depth on those squats...nice!

[I_love_crows]

I cant find the bastard...bump that **** real quick(no cocaine)

LOL

Nice vids Iron. Workouts are lookin real solid there bro.

[IRONMANN1]

excellent! it's cool to see videos. great depth on those squats...nice!

Thanks Kerms! I'm starting to feel comfortable squatting, FINALLY! I had to make a few tweaks, and am going to make a few more to hopefully get a bit more upright. But i'm happy with it, which is finally something i can say honestly lol.


LOL

Nice vids Iron. Workouts are lookin real solid there bro.

Thanks crows. The workouts are finally rolling in. I'm really looking forward to tomorrow's w/o. There should be some off the wall PRs.


Also, i plan on having vids every w/o. I love doing it, and hearing yall's feedback. So tomorrow i'll have shin rack deads and decline bp.

Holla!

[LSU1]

what are you going for on decline bb?

245?

[IRONMANN1]

what are you going for on decline bb?

245?

I was thinking 235, 245 may be a tad bit high...but who knows, i'm feelin pretty damn good right now.

Maybe 240 :p



So i did my fasted cardio this morning outside wif teh shirt off to get teh tanz...cars were honking and wrecking all over the place...dunno what that's about :confused:

[LSU1]

probably a good idea to go lighter

whats your target rep range?

[IRONMANN1]

probably a good idea to go lighter

whats your target rep range?

11-15 dawgggggggg

If i get over 15 reps with 235 i'd be very happy...think that'll be the weight, cause on the second and third failure set i be strugglin!

[LSU1]

id be impressed if you could get 12+ for sure

[IRONMANN1]

id be impressed if you could get 12+ for sure

Whatchu tryin to say? :mad:


haha...well the vid will prove :eek:


I might only be able to get the first set tho, cause of stupid youtube. I could do each r/p set seperately lol..

[LSU1]

im not saying you are weak, idk if i could get that many either

i think 235x12 is pretty damn good

[IRONMANN1]

im not saying you are weak, idk if i could get that many either

i think 235x12 is pretty damn good



It's just the slow reps that kill me. It's like 2 reps in 1 lol..

If i could fly thru the reps i bet i could get 12 now, but it's almost like it's a pause rep at the bottom..

This is my guess of what it's gonna be: 235x7+3+2=12

For some reason though i feel like my strength is about to explode. Well, depending on how many brewhaha's i have at teh concert tonight :p

[littlechick]

oh nose you curl in the power rack :confused: LOL....

good squatting..next time wear a wife beater, k?

[IRONMANN1]

oh nose you curl in the power rack :confused: LOL....

good squatting..next time wear a wife beater, k?



Yeah i couldnt get in the squat rack, so teh power rack was the next best thing LOL :D


You got it, i can sport my new leopard g string as well...that is...if youre interested...

[littlechick]

Yeah i couldnt get in the squat rack, so teh power rack was the next best thing LOL :D


You got it, i can sport my new leopard g string as well...that is...if youre interested...

LOL......

uh, thanks for the offer , but, uh, no thanks....

men+g-string+squats=DISGUSTING!

[IRONMANN1]

LOL......

uh, thanks for the offer , but, uh, no thanks....

men+g-string+squats=DISGUSTING!

Ooookkkaaayy....your loss :p


I just shaved my ass too, but oh wells :cool:

[littlechick]

Ooookkkaaayy....your loss :p


I just shaved my ass too, but oh wells :cool:

UCK!

[W8isGR8]

11-15 dawgggggggg

If i get over 15 reps with 235 i'd be very happy...think that'll be the weight, cause on the second and third failure set i be strugglin!


It's just the slow reps that kill me. It's like 2 reps in 1 lol..

If i could fly thru the reps i bet i could get 12 now, but it's almost like it's a pause rep at the bottom..

This is my guess of what it's gonna be: 235x7+3+2=12

For some reason though i feel like my strength is about to explode. Well, depending on how many brewhaha's i have at teh concert tonight :p

You know, I've been thinking about this......and I don't like DC style rest pause. I think the problem is that, the higher the reps, the more metabolic waste builds up....which in turn takes longer to clear from the muscle. 15 "breaths" isn't long enough for metabolic waste to fully clear, hence the reason reps look like 12+3+2.

If you were to stick with smaller clusters you could bang out 6 sets of 3 with higher weight and less rest between pauses. Just sayin'

But I'm not the genius with the cult following:D

[Ajk_Lpool]

You know, I've been thinking about this......and I don't like DC style rest pause. I think the problem is that, the higher the reps, the more metabolic waste builds up....which in turn takes longer to clear from the muscle. 15 "breaths" isn't long enough for metabolic waste to fully clear, hence the reason reps look like 12+3+2.

If you were to stick with smaller clusters you could bang out 6 sets of 3 with higher weight and less rest between pauses. Just sayin'

But I'm not the genius with the cult following:D

Over-analyzing

:D