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

[IRONMANN1]

those squat numbers keep rising and rising bro, looking great thunderthighs (no homo)

I've been doing alot of those DB lunges lately too, they're killa

hehe thanks dk

and yeah, db lunges are murrrder :p


I can do them parallel but I hate the wide stance I have to use. It's extremely unfomfortable and I don't think it does much for my leg development. I'm really trying to get the most out of my fronts now so it's all good anyway.

Wide stance squats dont do a damn thing for me either....

Fronts will do ya well adam...so nothing to worry about..and a big front squat is something to really brag about :p

[IRONMANN1]

Hypertrophy Delts/Back/Traps -- 75 Minutes

DB Shoulder Press

15x20
35x15
45x10
60x8
70x8
75x8
70x8

Pullup/Chin

BWx8 wg pullup
BWx8 wg chin
BWx5 wg chin

Seated Strict Lateral

20x10
25x10
30x10
25x10

superset with

Rack DB Row
100x10
110x10
135x8

Upright Row

70x8
90x8
100x8

superset with

CG Hammer Pulldown

120x10
165x10
195x8

Reverse Fly

90x10
90x10

superset with

Front Plate Raise

45x10
45x10


You know it's really quite funny. I feel like i'm a veteran lifter (which i know i'm certainly not, i've only been lifting seriously 3 years) but i still catch myself doing totally n00b things every once in awhile. So i've been experiencing some serious shoulder pain with my oh pressing, and it's because i take it waaaay too far down. On my 60's set, i was nearly touching my shoulder with the db lol...so i shortened it, and the pain nearly went away...the rom now LOOKS RIGHT lol, and damn, feels like muh delts are getting hammered twice as hard. So real happy about this. Gawd WG pullups are tough...i'm talking WIDE...and if you've never done WG chins...yowsa...only 22 reps done and my lats were on fire. Solid DB row PR...clean reps, but damn, db rows make me wanna puuuke :D...Solid lift!

............


listen to your body dude, I definately dont touch my shoulders on DB presses.. go by feel man

nice DB rows as well

No doubt brudder...i always thought the largest rom is the only way to go...but that's certainly not always the case.

[LSU1]

whats a wide grip chinup like?

and how wide is this grip on pullups?

solid sessin though. db presses always give my delts problems so i dont do them, but im glad you found the rom that works best for you

how is pct coming along?

[IRONMANN1]

whats a wide grip chinup like?

and how wide is this grip on pullups?

solid sessin though. db presses always give my delts problems so i dont do them, but im glad you found the rom that works best for you

how is pct coming along?

Uh, it's a little tricky, but you gotta work your grip to where it doesnt hurt your wrists...palms facing you...and get them out there wide. We got a good chinning station that allows you to do it. I feel it more than any pullup variation.

The wg pullups are way out there..almost as far as the handles will allow.

PCT is going great. Already have my full sex drive back, thank god lol. Weight is holding steady at 220. I'm taking more along the lines of 60mg nolva right now..split in two 30mg doses. Will drop down to the reg 40 this week tho.

Thanks mark.

[LSU1]

good to hear man

you planning on taking any post cycle pics and putting up the old/new measurements?

and how much total weight did you gain? like 16lbs?

[Ajk_Lpool]

Yea I'm still working on my mmc with fronts, they're hard at first but it's getting better, plus I'm getting stronger :)

I do feel though after all the DC drama I have learnt a lot of things, I imagine the same vice versa for you :)

[IRONMANN1]

good to hear man

you planning on taking any post cycle pics and putting up the old/new measurements?

and how much total weight did you gain? like 16lbs?

I do the whole pic/measurement thing upon completion. I'm roughly 220 morning weight right now...so yeah 16ish lbs.


Yea I'm still working on my mmc with fronts, they're hard at first but it's getting better, plus I'm getting stronger :)

I do feel though after all the DC drama I have learnt a lot of things, I imagine the same vice versa for you :)

I hear ya buddy...and yeah we've both learned alot and it shows. I think your/mine training is better/smarter than it's ever been.

[I_love_crows]

You know it's really quite funny. I feel like i'm a veteran lifter (which i know i'm certainly not, i've only been lifting seriously 3 years) but i still catch myself doing totally n00b things every once in awhile. So i've been experiencing some serious shoulder pain with my oh pressing, and it's because i take it waaaay too far down. On my 60's set, i was nearly touching my shoulder with the db lol...so i shortened it, and the pain nearly went away...the rom now LOOKS RIGHT lol, and damn, feels like muh delts are getting hammered twice as hard. So real happy about this. Gawd WG pullups are tough...i'm talking WIDE...and if you've never done WG chins...yowsa...only 22 reps done and my lats were on fire. Solid DB row PR...clean reps, but damn, db rows make me wanna puuuke :D...Solid lift!

Haha. Glad you fixed teh deltz0r :cool:...

Congrats on your PRs. I get the blues much more slowly... :(

Oh, and nice cycle. Glad the PCT is going well.

[I dont work at Ballys]

I do the whole pic/measurement thing upon completion. I'm roughly 220 morning weight right now...so yeah 16ish lbs.


thats so badass. getting any exta attention from teh ladiez with your new size gains? :p

[W8isGR8]

Solid DB row PR...clean reps, but damn, db rows make me wanna puuuke :D...Solid lift!

Same here. I hate heavy unilateral work. You bust your ass on a set then realize you have to do the other side too

[gymratluke]

Same here. I hate heavy unilateral work. You bust your ass on a set then realize you have to do the other side too

Exactly why I pretty much just stopped doing them...

[IRONMANN1]

Haha. Glad you fixed teh deltz0r :cool:...

Congrats on your PRs. I get the blues much more slowly... :(

Oh, and nice cycle. Glad the PCT is going well.

Thanks ILC :)

And i think we both know why your pressing PR's come a bit slow :mad: :p


thats so badass. getting any exta attention from teh ladiez with your new size gains?

Yeah i'd say so without a doubt...I love being big. But what i'm really looking forward to is being big + @ a low bf%. It's going to happen, one of these days lol

When i was down to 190lbs this past spring/summer, with clothes on I barely looked like I worked out. Least when i'm bulked up people dont make that mistake lol


Same here. I hate heavy unilateral work. You bust your ass on a set then realize you have to do the other side too

lol...e.x.a.c.t.l.y.




Exactly why I pretty much just stopped doing them...

Cause you're lazy? :p

[One More Time]

Still putting up strong numbers man :cool:

[IRONMANN1]

Still putting up strong numbers man :cool:

Thanks OMT! :p

[IRONMANN1]

Power Upper -- 80 Minutes

Flat DB Press

40x25
60x15
80x10
100x8
110x7
125x3
110x6
100x8

Bent BB Row
135x10
225x8
285x6
265x6
245x8

Smith Shoulder Press
135x8
185x5
175x5
165x7

Shrugs on HS Flat BP

315x10
405x10
495x10
585x10
405x20

WG PD
150x10
240x6
195x8

Damn damn damn damn damn. Best workout i've probably ever had. My body feels so good, as in my joints. Mentally, i was fuggin there. I did NOT take that 110x7 DB Press set to failure, cause i had the 125's in my sight. I figured i was good for at least 3. Fuggin got a great spot gettin em in position and pumped out 3 FULL ROM smooth reps. My pressing is finally coming around...couldnt be happier.

All cylinders were firing tonight fellas :D

[BluntD]

No WO today?


People know I workout immediately from looking at my arms. That's always the first comment made. lol

[BluntD]

Whoops spoke too soon... strong **** man! shrugs :eek:

[I dont work at Ballys]

LOL @ a 3RM for db's! that nutty man, i dont think i've ever gone below 5 reps on any db press. musta been a good spot.

so you're sticking with flat for a little while? im gonna go back to that soon...

[kennny d]

great progress on the db presses and bent rows, very impressive how much weight you've added to your 5RM's the past month

[IRONMANN1]

No WO today?


People know I workout immediately from looking at my arms. That's always the first comment made. lol

LOL


Whoops spoke too soon... strong **** man! shrugs :eek:

haha...thanks bruvvvvvvvvvvvvva :)


LOL @ a 3RM for db's! that nutty man, i dont think i've ever gone below 5 reps on any db press. musta been a good spot.

so you're sticking with flat for a little while? im gonna go back to that soon...

It's teh POWER DAYYYYYYYY!!! It was a good spot, a VERY GOOD SPOT...and that's why i went for em. One thing that sucks is...the gym i like most the DB's jump from 110's to 125's lol..

Ballys, i dont see anything wrong with a 3rm with db's every once in awhile.

I do Flat on my power day, and incline on my hypertrophy day.

[I dont work at Ballys]

It's teh POWER DAYYYYYYYY!!! It was a good spot, a VERY GOOD SPOT...and that's why i went for em. One thing that sucks is...the gym i like most the DB's jump from 110's to 125's lol..

Ballys, i dont see anything wrong with a 3rm with db's every once in awhile.

I do Flat on my power day, and incline on my hypertrophy day.

well my best for flat was 120 x 6 and i had a helluva time getting that in position and up. i guess i need your spotters number :) (maybe homo)

nice shrugs too man.

[IRONMANN1]

great progress on the db presses and bent rows, very impressive how much weight you've added to your 5RM's the past month

Thanks DK....I actually feel like a decent presser now. Long ways to go, but it's a start.

All our DB's are they typical plated silver DB's...but the 110's and 125's are black and straight sexy. Feels good to be moving them with teh presses.

Looking forward to running out of weight at this gym and moving on to another network gym that runs up to 175's. :)

[IRONMANN1]

well my best for flat was 120 x 6 and i had a helluva time getting that in position and up. i guess i need your spotters number :) (maybe homo)

nice shrugs too man.

He's muh room mate :D

He set a flat BB Bench press PR tonight of 205 @ 150lb BW. He had 210 in him definitely. He was fuggin stoked :D

Thanks ballys...and strong pressin yo self! :p

[kennny d]

Thanks DK....I actually feel like a decent presser now. Long ways to go, but it's a start.

All our DB's are they typical plated silver DB's...but the 110's and 125's are black and straight sexy. Feels good to be moving them with teh presses.

Looking forward to running out of weight at this gym and moving on to another network gym that runs up to 175's. :)

Pressing PR's are the best for me too, I leave the gym so happy if I get em

Key for me has to switch around exercises alot once I stall, also good that I finally have my form down A ok on BB presses.. looking forward to big things with them now

how long you running pct for? what do you expect your weight to be at after its all said and done? I haven't weighed myself in a couple of weeks, I think I'm right close back at the 200lb mark this time lean FTW... which I don't wanna dip under again. I felt small and depleted as **** like you mentioned above during my cut when I went down to 190

[IRONMANN1]

Pressing PR's are the best for me too, I leave the gym so happy if I get em

Key for me has to switch around exercises alot once I stall, also good that I finally have my form down A ok on BB presses.. looking forward to big things with them now

how long you running pct for? what do you expect your weight to be at after its all said and done? I haven't weighed myself in a couple of weeks, I think I'm right close back at the 200lb mark this time lean FTW... which I don't wanna dip under again. I felt small and depleted as **** like you mentioned above during my cut when I went down to 190

PCT for 4 weeks. I dont plan on losing a lb...prolly going to keep gaining lol. Yeah 190 is TINY after you've been 220+ lol...but it does feel good to be super lean(10% lol; yeah, that's super lean for me :D).

You will dip below 200 on your cut again this year prolly...but, hopefully you'll be 5 lbs or so heavier...that means you've progressed :).

I aint going to lie, and i'm sure yall know...but i'm putting fat on. But it sure as hell aint like it was last year. Plus i'm stronger, especially on my pressing...and my form on every move is far better.

This Has been a big year for me, in terms of gaining size, knowledge, power and form.

[kennny d]

PCT for 4 weeks. I dont plan on losing a lb...prolly going to keep gaining lol. Yeah 190 is TINY after you've been 220+ lol...but it does feel good to be super lean(10% lol; yeah, that's super lean for me :D).

You will dip below 200 on your cut again this year prolly...but, hopefully you'll be 5 lbs or so heavier...that means you've progressed :).

I aint going to lie, and i'm sure yall know...but i'm putting fat on. But it sure as hell aint like it was last year. Plus i'm stronger, especially on my pressing...and my form on every move is far better.

This Has been a big year for me, in terms of gaining size, knowledge, power and form.

double that

I would like to get to 210-215 by march or so man, then drop some bf% and get leaner then ever for summer. I will probably get down to 200ish when its all said and done

[IRONMANN1]

double that

I would like to get to 210-215 by march or so man, then drop some bf% and get leaner then ever for summer. I will probably get down to 200ish when its all said and done


HEAR YA!!!!!!!!!


i gots teh faith in ya :p

[LSU1]

good workout man, solid on the flat db presses. that seems to be an exercise that most people dont do

strong on the bb rows as well. are you able to get a good mmc on those rows going that low on reps?

glad pct is still rockin man, nice job

im guessin the gf is happy again?

[IRONMANN1]

good workout man, solid on the flat db presses. that seems to be an exercise that most people dont do

strong on the bb rows as well. are you able to get a good mmc on those rows going that low on reps?

glad pct is still rockin man, nice job

im guessin the gf is happy again?

Thanks Mark. Yeah i get great MMC on the 245 and 265 sets...i go for power/explosiveness on that 285 set...the first 3 or 4 reps are solid...but it gets a bit sloppy on the last 2.

Yeah, teh gf is plenty happy again :D

[I dont work at Ballys]

Yeah, teh gf is plenty happy again :D

i bet you are too :p

[ThickAsABrick]

im guessin the gf is happy again?

Well, I have been visiting quite a bit

+ straps

Iron, you owe me a beer for rendered services :D

[ThickAsABrick]

I did NOT take that 110x7 DB Press set to failure, cause i had the 125's in my sight.

Yeah, you could prob bang out at least 10 or so (fresh) if you can hit 125x3

good stuff mang

[I_love_crows]

Solid pressing IRON! Sounds like you had a fantastic workout. And holy shrugs!

[One More Time]

Yeah, you could prob bang out at least 10 or so (fresh) if you can hit 125x3

good stuff mang

x2

[IRONMANN1]

i bet you are too :p

:D


Well, I have been visiting quite a bit

+ straps

Iron, you owe me a beer for rendered services :D

lol @ the +straps

And done :p


Yeah, you could prob bang out at least 10 or so (fresh) if you can hit 125x3

good stuff mang

thx taab




Solid pressing IRON! Sounds like you had a fantastic workout. And holy shrugs!

Thx crows! Just tryin to be like you buddy :p



x2

thx omt!

[gymratluke]

Power Upper -- 80 Minutes

Flat DB Press

40x25
60x15
80x10
100x8
110x7
125x3
110x6
100x8

Bent BB Row
135x10
225x8
285x6
265x6
245x8

Smith Shoulder Press
135x8
185x5
175x5
165x7

Shrugs on HS Flat BP

315x10
405x10
495x10
585x10
405x20

WG PD
150x10
240x6
195x8

Damn damn damn damn damn. Best workout i've probably ever had. My body feels so good, as in my joints. Mentally, i was fuggin there. I did NOT take that 110x7 DB Press set to failure, cause i had the 125's in my sight. I figured i was good for at least 3. Fuggin got a great spot gettin em in position and pumped out 3 FULL ROM smooth reps. My pressing is finally coming around...couldnt be happier.

All cylinders were firing tonight fellas :D

Congrats on a terrific w/o man! I miss days like this! :(

You still takin teh juice?!

[IRONMANN1]

Congrats on a terrific w/o man! I miss days like this! :(

You still takin teh juice?!

Thanks big luke.

Naw buddy, i'm on day 6 of PCT.

[IRONMANN1]

Power Lower -- 70 Minutes

Conventional Deadlift

135x10
225x8
325x8
375x6
415x3
445x3

BB Front Squat

135x5
135x5
225x5
285x3
275x5
265x5

GHR

-----

HS Seated Calf dc

90x8
140x8
160x5
110x8

Pretty solid in there tonight. My girlfriend and I met with a mortgage loan specialist today to begin the process of purchasing a house. Pretty exciting times :)..anyways, deadlifts felt solid. 445 for a triple wasnt bad at all. Really focusing on keeping form tight. Those reps went up fast. Felt super strong on fronts tonight, but just didnt really have much focus for some reason. Still, good effort on em. Had zero steam left in the tank for GHR's, so had to skip em.

[kennny d]

big numbers man, you can't stay away from conventional deads can you? :p

[IRONMANN1]

big numbers man, you can't stay away from conventional deads can you? :p


Sho cant :D

I feel strong as fcuk on em too. Might go for a PR single in a couple weeks. 505 flew off the ground a couple weeks ago...so i may give a PR attempt of 520 a go.(Previous pr is 510)

Thx dk

[BluntD]

What do you mean zero steam left? And you're supposed to be on the juice??? I went and did a whole god damn shoulder workout after all that!!



LOL :D


Good luck with the house man :cool:

[IRONMANN1]

What do you mean zero steam left? And you're supposed to be on the juice??? I went and did a whole god damn shoulder workout after all that!!



LOL :D


Good luck with the house man :cool:


I'm off teh juice :mad:

PCT'ing it now...and for some reason muh face has broken out like a little punk 16 y/o teenager.

haha...thanks bluntman :)

[kennny d]

I'm off teh juice :mad:

PCT'ing it now...and for some reason muh face has broken out like a little punk 16 y/o teenager.

haha...thanks bluntman :)
Man my breakouts stopped coming when I turned 20 this past July, I would never take anything that would bring that stuff back again.. I had acne from 17-19 and it sucked bigtime

[IRONMANN1]

Man my breakouts stopped coming when I turned 20 this past July, I would never take anything that would bring that stuff back again.. I had acne from 17-19 and it sucked bigtime

lol...yeah i've got it baaaad right now...i usually dont have any...maybe one or two spots...but lol...this **** is sick.

Needs to go away, fast lol

I'm sure as soon as muh hormones level back off (hopefully quickly) it'll settle down.

And yeah, acne sucks. I took accutane twice...when i was 16 and 18. Not fun times.

[LSU1]

good workout man, strong fronts

and im going neg you if you get hurt pulling from the floor again

(serious)

[IRONMANN1]

good workout man, strong fronts

and im going neg you if you get hurt pulling from the floor again

(serious)

haha thanks mark :)



No brokeback mtn ftw!

[I dont work at Ballys]

Pretty solid in there tonight. My girlfriend and I met with a mortgage loan specialist today to begin the process of purchasing a house. Pretty exciting times :)..anyways, deadlifts felt solid. 445 for a triple wasnt bad at all. Really focusing on keeping form tight. Those reps went up fast. Felt super strong on fronts tonight, but just didnt really have much focus for some reason. Still, good effort on em. Had zero steam left in the tank for GHR's, so had to skip em.

wow, a house? thats pretty scary/exciting. congrats! front squats are off da chain, esp. after deads. almost negged you for putting 5's on.... but its 285 so.... (dont tell bolt!)

[IRONMANN1]

wow, a house? thats pretty scary/exciting. congrats! front squats are off da chain, esp. after deads. almost negged you for putting 5's on.... but its 285 so.... (dont tell bolt!)

Yep a house. It's going to be in my name though in case something unforseen happens lol..

Thanks bally's..I'm going to start teh vidding again..get some evidence out there :p

[Curl Master]

Power Lower -- 70 Minutes

Conventional Deadlift

135x10
225x8
325x8
375x6
415x3
445x3

BB Front Squat

135x5
135x5
225x5
285x3
275x5
265x5

GHR

-----

HS Seated Calf dc

90x8
140x8
160x5
110x8

Pretty solid in there tonight. My girlfriend and I met with a mortgage loan specialist today to begin the process of purchasing a house. Pretty exciting times :)..anyways, deadlifts felt solid. 445 for a triple wasnt bad at all. Really focusing on keeping form tight. Those reps went up fast. Felt super strong on fronts tonight, but just didnt really have much focus for some reason. Still, good effort on em. Had zero steam left in the tank for GHR's, so had to skip em.

Nice Front Squatting. Congrats on the purchasing of a new house.

[IRONMANN1]

Nice Front Squatting. Congrats on the purchasing of a new house.

Thanks cm :)

[One More Time]

Strong FS and deads. I think we both share a love for deads (no homo)..lol. Good luck on the house.

[PhreEkGarden]

Jeez man, I havent checked out your workouts in a while. Congrats on the pressing strength... seems to have increased alot. Have you tested your strength on flat BB in awhile?

Nice deadlifting too, I assume you are being very careful with your warmups... :D

On a side note: a friend made a bet with me that I couldnt deadlift 5 plates by the end of march... :D I think I can do it. I can max with about 4 plates right now. (Im pushing myself but making sure I dont go crazy and hurt myself either)

Btw.. I keep wondering what Gfh is... im a noob

[IRONMANN1]

Strong FS and deads. I think we both share a love for deads (no homo)..lol. Good luck on the house.

Thank ya much omt :)

Yeah, we def. love our deads. Do you have a journal bud? If so, i'd love to follow. (maybe i'll just search for it :p).

Hit that 4 plate dead yet??


Jeez man, I havent checked out your workouts in a while. Congrats on the pressing strength... seems to have increased alot. Have you tested your strength on flat BB in awhile?

Nice deadlifting too, I assume you are being very careful with your warmups... :D

On a side note: a friend made a bet with me that I couldnt deadlift 5 plates by the end of march... :D I think I can do it. I can max with about 4 plates right now. (Im pushing myself but making sure I dont go crazy and hurt myself either)



Btw.. I keep wondering what Gfh is... im a noob

Thanks phreek. I've been really focusing on my pressing strength..as in i now have a power and hypertrophy day for it. I got up 295 a couple weeks ago for 1, and barely failed on the second.

Def. being careful with deads lol :p

5 plates will be tough to hit by march, but you prolly will be able to do it with slack form :/

gfh = get fcukin huge lol

Thx for stopin by bruh...i need to hit your journal...it's been awhile!

[Rune]

Pretty solid in there tonight. My girlfriend and I met with a mortgage loan specialist today to begin the process of purchasing a house. Pretty exciting times :)..anyways

**** son... that's some serious stuff. Well, the parties gotta stop some time I guess.

Nice workout though dude, squats were killer as always.

[IRONMANN1]

**** son... that's some serious stuff. Well, the parties gotta stop some time I guess.

Nice workout though dude, squats were killer as always.

Yep. I'm ready to settle down a bit. Bars just dont do it for me anymore. I have a solid career path and am happy with teh girl i'm with. So i'm kinda taking the plunge.



THanks rune.




Cardio -- 60 Minutes 10/18/07

Interval training on a track. Would sprint a lap, then briskly walk a lap. Went for 10 laps. Walked too and from the track as well.

Total mileage covered was ~4 miles.

Man, it's a bit tough sprinting at 220 vs. 190 lol

[PhreEkGarden]

Yep. I'm ready to settle down a bit. Bars just dont do it for me anymore. I have a solid career path and am happy with teh girl i'm with. So i'm kinda taking the plunge.


= Steady diet and lifting = get hyooge. :D

So she doesnt mind you getting big huh?

Ive already told my GF that im getting as strong as I possibly can... lol. :p

[IRONMANN1]

= Steady diet and lifting = get hyooge. :D

So she doesnt mind you getting big huh?

Ive already told my GF that im getting as strong as I possibly can... lol. :p

No she doesnt mind lol. She says she likes me better at 220 with a lil cushin than when i was 190 with abs. Believe it or not, my top 4 abs are still visible if i want them to be lol.

I love being bulked up though. And this year i'm a much harder, denser and stronger 220 than last year. Big improvement.

[I_love_crows]

So in a nutshell:

You're on PCT

You're buying a house

You're back to conventional DLs and strong as hell with those.

You do front squats + DLs in the same sesh.

:p Great job Iron. Good luck with you potentially new DL PR (520) and be careful. (no backitis)

[I dont work at Ballys]

:p Great job Iron. Good luck with you potentially new DL PR (520) and be careful. (no backitis)

i could have sworn i read "backtits" the first 2 times i read that...

[gymratluke]

Man, it's a bit tough sprinting at 220 vs. 190 lol

Holy ****...I didnt even notice how much weight you've gained!! :eek:

I remember that a few days back in the summer when we were the exact same weight... :(

[I dont work at Ballys]

Holy ****...I didnt even notice how much weight you've gained!! :eek:

I remember that a few days back in the summer when we were the exact same weight... :(

LOL i know right!

[I_love_crows]

i could have sworn i read "backtits" the first 2 times i read that...

Get your mind out of the gutter. :mad:


























:D

[IRONMANN1]

So in a nutshell:

You're on PCT

You're buying a house

You're back to conventional DLs and strong as hell with those.

You do front squats + DLs in the same sesh.

:p Great job Iron. Good luck with you potentially new DL PR (520) and be careful. (no backitis)

lol thanks crows. Yeah things are getting really interesting in my life right now. Everything is changing...but for the better :)

And thanks bud...no backitis ftw!


i could have sworn i read "backtits" the first 2 times i read that...

lol u sicko :p


Holy ****...I didnt even notice how much weight you've gained!! :eek:

I remember that a few days back in the summer when we were the exact same weight... :(

Yep lol...i got on the bulkkkkkkkkkkkkkkkkkkkk :p

[IRONMANN1]

Hypertrophy Chest/Arms -- 50 Minutes

Incline DB Press

35x20
60x10
80x10
90x10
100x9
90x10

Incline DB Fly

40x10
60x8
70x8
75x8
70x8

Super Smith CGBP4"

135x8
185x8
225x6
205x6
185x6

superset with

BB Curl

65x10
95x10
105x10
115x8

Floor Lying Tricep Ext
25x20
45x15
65x10
75x10
80x7

superset with

One arm DB Preacher Curl

30x10
35x8
30x8



Played 27 holes of golf today, so was tired as fcuk. Drank a cup of green tea and popped some caffeine and got in there. Was rushed from the start cause all i had was 50 minutes to complete an 80 minute workout. All those PR's are only tie's. I was actually surprised i was this strong after running around hitting a golf ball all day. Great pumps. What's so exciting is my pain in my elbow on the floor extensions is nearly gone!! Crazyness is what that is lol. I'm really starting to progress on them...and each rep is pure..as soon as form breaks/pain sets in i quit the set. Curls were curls :). Didnt get to pressdowns or incline hammers cause i was kicked out of the gym :p

Cooooool

[I dont work at Ballys]

nice workout and numbers. especially after country clubbin it all day :cool:

do you do your incline presses/flys at 45 deg or lower?

[LSU1]

good stuff man

how'd u fare in the golf game?

[IRONMANN1]

nice workout and numbers. especially after country clubbin it all day :cool:

do you do your incline presses/flys at 45 deg or lower?


haha thanks ballys

lower than 45 degree...basically like a low incline press

This is my favorite angle to press at...my chest seems to get pounded.


good stuff man

how'd u fare in the golf game?

thanks mark

not too well lol..i shot 74 on my own ball, but my partner and i got pounded. One guy on the other team reeled off 4 birdies and an eagle on the front nine lol...teh guy ended up shooting 67..kinda tough to compete with.

[kennny d]

good stuff g, strong curls with the 115 set

how do you do incline fly's, whats your hand/elbow positioning like?

[IRONMANN1]

good stuff g, strong curls with the 115 set

how do you do incline fly's, whats your hand/elbow positioning like?

Thx bossman

I do a standard type fly...hammer grip and touch at the top. Some of the reps i will turn the db's in and touch the other ends of the db...usually not on the heavy set though. I keep flys very strict though...they are an iso move afterall :p


Bout to go hit legs today...hopefully 350 or 355x8 on squats...dunno though LOL...i'll bring the camera :p

[IRONMANN1]

Hypertrophy Legs/Calves

BB Back Squat deep

135x10
225x5
225x5
275x5
350x7 v/mEBSHYohOoc
330x8
315x8

DB Lunge

60x8
60x8
60x8

Lying Leg Curl

120x10
130x8
110x8

Standing Calf dc

135x8
195x8
175x8


Solid in there. Yall let me know what ya think about form on that 350x7 set. I'm happy with it. Reps were strong..and a couple of em got reeeal deep lol...video is uploading right now. Those drop sets were murder. Solid though. Holy **** DB lunges. Had to lie down between sets; it hurt that bad. Borderline puking, but held it in. Was thrashed after these two and just limped through the rest of the w/o :)

[I dont work at Ballys]

holy crap man, those are some deep squats! your stance is alot closer than i remember it being... i really dont have any comments on form besides that you "used your back" a little bit, but that is some serious nitpicking. considering the weight and depth that was a helluva good job. REPPPPPZ :cool:

[kennny d]

holy **** man nice vid, I also wow'd at your stance... theres no way I could squat like that, I always need a wider stance

workout looks almost exactly the one I just had except I did front squats instead

[IRONMANN1]

holy crap man, those are some deep squats! your stance is alot closer than i remember it being... i really dont have any comments on form besides that you "used your back" a little bit, but that is some serious nitpicking. considering the weight and depth that was a helluva good job. REPPPPPZ :cool:

Thx ballys


You really think i'm STILL leveraging with my back?? There is no lag coming out of the hole..i made sure of it lol....maybe a haaair on that 7th rep.

There's going to be SOME forward lean on the way down...when i get that low it's just downright unavoidable. Spine is skraight..

[ThickAsABrick]

Damn dude, your squats continue to impress.
Musta been that extra motivation from the Destiny's Child in the background, right? ;)

Kickass job man.

[kennny d]

Damn dude, your squats continue to impress.
Musta been that extra motivation from the Destiny's Child in the background, right? ;)

Kickass job man.

LOL

I'm a survivor!!!!!!!!!!!!!

[IRONMANN1]

holy **** man nice vid, I also wow'd at your stance... theres no way I could squat like that, I always need a wider stance

workout looks almost exactly the one I just had except I did front squats instead

lol..thanks dk.

I may go for a wider stance parallel 1RM squat this coming Wednesday. That number is way up there.


Damn dude, your squats continue to impress.
Musta been that extra motivation from the Destiny's Child in the background, right? ;)

Kickass job man.

haha thanks taab. Thank god i had on muh ipod...they play the hell outta that fairy music :D


LOL

I'm a survivor!!!!!!!!!!!!!

:D

[ThickAsABrick]

haha thanks taab. Thank god i had on muh ipod...they play the hell outta that fairy music :D


haha, today at my gym they played one of Paris Hilton's songs. It really fired me up!

or not :D

[IRONMANN1]

haha, today at my gym they played one of Paris Hilton's songs. It really fired me up!

or not :D

lollers


silly gyms :D

[I dont work at Ballys]

Thx ballys


You really think i'm STILL leveraging with my back?? There is no lag coming out of the hole..i made sure of it lol....maybe a haaair on that 7th rep.

There's going to be SOME forward lean on the way down...when i get that low it's just downright unavoidable. Spine is skraight..

i dunno man, maybe im wrong. if anything its a just a hair, at the bottom, its almost like your squatting PL style with an OLY stance lol. maybe its the position of the bar on your back?? i dunno i'll shut up, nice job :)

[IRONMANN1]

i dunno man, maybe im wrong. if anything its a just a hair, at the bottom, its almost like your squatting PL style with an OLY stance lol. maybe its the position of the bar on your back?? i dunno i'll shut up, nice job :)

haha :D

Thing is, if i widen my stance, i get even more forward. It really turns into a PL style squat. This way has allowed me to keep it safe as i progress in weight.

If i move the bar down on my back (which i've def. tried) i get forward.

lol aint it a bitch :D


thx for the comments tho

[IRONMANN1]

Hypertrophy Shoulders/Back -- 75 Minutes

DB Shoulder Press

15x20
40x10
60x10
75x8
75x8
70x9

Rack Chin Variations

BWx10 wg pullup
BWx10 wg chin
BWx10 wg pullup
BWx10 cg Chin
BWx10 wg pullup

Seated Laterals

20x15
25x10
30x10
25x10

superset with

DB Rows

100x10
145x8
125x8

WG Upright Rows

40x10
45x10
65x10
85x10

superset with

CG Hammer PDs

120x10
165x10
135x10

Front Plate Raise

45x10x3

superset with

Reverse Fly

45x15
60x15
75x15


Solid in there. Two sets of 8 with teh 75's was nice. Will go for either 3 next time with 75's or jump to 80's for a set of 8 hopefully. All those rack chins with teh feet elevated had my lats on fire. Nother one in teh books.

[LSU1]

good workout man

how are you liking working delts with back?

seem like a good fit?

[I_love_crows]

Great pressing and squats man...

Lol @ your user title. :D

Keep that momentum rolling...

[One More Time]

LOL

I'm a survivor!!!!!!!!!!!!!

lol


Hypertrophy Shoulders/Back -- 75 Minutes



Nice DB row :cool:

[PhreEkGarden]

Damn man, awesome squatting strength. Although it looks to me like you are hitting parallel with each rep? Your thighs are parallel to the ground, but I think it looks deeper since your shins are going forward alot. Just my 2 cents...

:eek: @ the db rows...

[IRONMANN1]

good workout man

how are you liking working delts with back?

seem like a good fit?

Thanks Marko!

I love that hypertrophy session. Delts and back seem to work very well together. They're not too taxing on each other, so i can go pretty hard on both.


Great pressing and squats man...

Lol @ your user title. :D

Keep that momentum rolling...

hehe...thanks ILC :)




lol



Nice DB row :cool:

lol...thx OMT!


Damn man, awesome squatting strength. Although it looks to me like you are hitting parallel with each rep? Your thighs are parallel to the ground, but I think it looks deeper since your shins are going forward alot. Just my 2 cents...

:eek: @ the db rows...

Pause the video at the bottom, or just look carefully. I certainly break parallel on each rep. They're not atg by anymeans, but more or less nailing the sweet spot as far as depth goes.

Is there any problem with muh shins/knees moving that far forward? I've heard both ways..

thx tho phreek

[lewdog_5]

Pause the video at the bottom, or just look carefully. I certainly break parallel on each rep. They're not atg by anymeans, but more or less nailing the sweet spot as far as depth goes.

Is there any problem with muh shins/knees moving that far forward? I've heard both ways..

thx tho phreek

I thought your form was spot on. Not ATG but definitely below parallel.

IRONMANN----Is there any problem with muh shins/knees moving that far forward? I've heard both ways..

NO, end of discussion

[gymratluke]

Wow...strong ass DB rows!! Can you even go up in weight anymore?! Most gyms dont have DB's much heavier then 145's...

[PhreEkGarden]

I thought your form was spot on. Not ATG but definitely below parallel.

IRONMANN----Is there any problem with muh shins/knees moving that far forward? I've heard both ways..

NO, end of discussion

Why end of discussion? I wasnt criticizing or anything thats just what ive heard. - That shins moving that far forward can be bad since it places alot more stress on your knees. From a logical standpoint, it seems to make sense. Although I have nothing really to back that up.

Anyway, I just wanted to say that I would actually like to hear why its not bad for you. (no smartass)

Oh, and what I meant about I thought it looked like parallel is because when your knees move real far forward like that it changes the leverage, so it appears lower than it is....

-IRON, I didnt mean to sound like an ass if it came off that way... just thought I would put my 2 cents in there. Besides... your strength dwarfs mine, lol. :D

[lewdog_5]

Why end of discussion? I wasnt criticizing or anything thats just what ive heard. - That shins moving that far forward can be bad since it places alot more stress on your knees. From a logical standpoint, it seems to make sense. Although I have nothing really to back that up.

Anyway, I just wanted to say that I would actually like to hear why its not bad for you. (no smartass)

Oh, and what I meant about I thought it looked like parallel is because when your knees move real far forward like that it changes the leverage, so it appears lower than it is....

-IRON, I didnt mean to sound like an ass if it came off that way... just thought I would put my 2 cents in there. Besides... your strength dwarfs mine, lol. :D

I totally wasn't being an ass either. But, the knees over toes thing is totally a thing of the 90's, lol.

Getting deep into the hole requires the shins to shoot forward and in most cases, causes the knees to shoot over the toes. No studies prove that knees over the toes is harmful. It is a gym myth that many personal trainers keep passing on to their friends and clients and in my belief was used to avoid learning how to squat properly (not getting to parallel or beyond).

Olympic lifters perform various lifts where the knees are constatly over their toes and as far as athletes go, they are some of the least injuried athletes.

I didn't mean to come off as an ass. But that discussion gets old and the knees over toes being harmful is totally no true.

[I dont work at Ballys]

nice job pullin your 221lb ass up to that pullup par for 5 sets of 10!!! (serious)

[LSU1]

nice job pullin your 221lb ass up to that pullup par for 5 sets of 10!!! (serious)

those were rack chins

(no hater)

[I dont work at Ballys]

those were rack chins

(no hater)

oh, didnt catch that. *negs self* *reps LSU*





































*negs IRONMANN* :D

[IRONMANN1]

I thought your form was spot on. Not ATG but definitely below parallel.

IRONMANN----Is there any problem with muh shins/knees moving that far forward? I've heard both ways..

NO, end of discussion

I appreciate it lewdog...i've heard both sides of the squat debate and came to the same conclusion.


Wow...strong ass DB rows!! Can you even go up in weight anymore?! Most gyms dont have DB's much heavier then 145's...

haha thanks luke. Actually the gym i train at right now only goes to 125's, but i stacked a 20 on top to get the 145. I'm contemplating going to another peak that goes up to 175's here pretty soon.


Why end of discussion? I wasnt criticizing or anything thats just what ive heard. - That shins moving that far forward can be bad since it places alot more stress on your knees. From a logical standpoint, it seems to make sense. Although I have nothing really to back that up.

Anyway, I just wanted to say that I would actually like to hear why its not bad for you. (no smartass)

Oh, and what I meant about I thought it looked like parallel is because when your knees move real far forward like that it changes the leverage, so it appears lower than it is....

-IRON, I didnt mean to sound like an ass if it came off that way... just thought I would put my 2 cents in there. Besides... your strength dwarfs mine, lol. :D

I know what you were sayin phreek :D

I understand what you're saying about the depth deal, but just pause the video lol...it breaks parallel. That's all i ever claimed i did.

And i actually agree that it places more pressure on the knees with the shins/knees moving that far forward...but they're going to move forward some regardless. I'm not having any problems yet, knocks on wood :p


I totally wasn't being an ass either. But, the knees over toes thing is totally a thing of the 90's, lol.

Getting deep into the hole requires the shins to shoot forward and in most cases, causes the knees to shoot over the toes. No studies prove that knees over the toes is harmful. It is a gym myth that many personal trainers keep passing on to their friends and clients and in my belief was used to avoid learning how to squat properly (not getting to parallel or beyond).

Olympic lifters perform various lifts where the knees are constatly over their toes and as far as athletes go, they are some of the least injuried athletes.

I didn't mean to come off as an ass. But that discussion gets old and the knees over toes being harmful is totally no true.

Great post lewdog!


nice job pullin your 221lb ass up to that pullup par for 5 sets of 10!!! (serious)

lol see LSU's post


those were rack chins

(no hater)

Negged for busting muh balls :D


oh, didnt catch that. *negs self* *reps LSU*





































*negs IRONMANN* :D

Repped :D

[IRONMANN1]

Power Upper -- 40 Minutes

Flat DB Press
40x20
65x10
80x10
100x10
110x9
125x4
110x7

BB Bent Row
135x10
225x8
275x6
245x8
225x8

Smith Shoulder Press
135x8
190x5
180x6
165x7

BB Shrugs

- - - -

WG PD's

- - - -



Big hurry in there tonight..dinner with teh fam. Got in and got my business done though. Strong sets on DB Bench. Got another rep with 125, so moving in the right direction. That set of 110x9 was awesome...super pumpola :p
Didnt go nuts on rows cause i was in such a hurry and had to keep rest time down. Smith press is really progressing which is FCUKING Awesome :D NO SHOULDER PAIN!!! My elbow even feels fcuking great...this is all such a suprise and very exciting. For the first time in a long time i am completely 100%. Anywho, had to skip the rest to get to dinner...still a great workout.

[LSU1]

nice job dude

strong flat db presses

[homelifter]

Damn IRON..you are really hitting some heavy weights. Impressive.

[IRONMANN1]

nice job dude

strong flat db presses

Thanks mark.

Just trying to be like you bro :p


Damn IRON..you are really hitting some heavy weights. Impressive.

Thanks HL

The pressing is coming around. I actually feel it's somewhat respectable now a days.....still no lsu :p

[LSU1]

Thanks mark.

Just trying to be like you bro :p

oh you mean broken down with a bum shoulder, bad knee and tricep tendonitis?

:p

trust me dude, getting strong fast is a blessing and a curse

i envy how easy guys like you and dk and others put on weight. its a daily struggle for me to gain a half a pound in a week

[IRONMANN1]

oh you mean broken down with a bum shoulder, bad knee and tricep tendonitis?

:p

trust me dude, getting strong fast is a blessing and a curse

i envy how easy guys like you and dk and others put on weight. its a daily struggle for me to gain a half a pound in a week

hehe...i do hate it that youre hurting man. People like you and blunt could really do some crazy **** if you were completely healthy.

THere's always a roadblock...no matter what :/

This past year has been something special in terms of learning my body. I really know how to bulk and cut properly now. I know how to halt fat gain with diet alone.

It's truely been an incredible year.

[kennny d]

hehe...i do hate it that youre hurting man. People like you and blunt could really do some crazy **** if you were completely healthy.

THere's always a roadblock...no matter what :/

This past year has been something special in terms of learning my body. I really know how to bulk and cut properly now. I know how to halt fat gain with diet alone.

It's truely been an incredible year.
how strict are you keeping your diet now? When I started my bulk I tried limiting my carbs and all that but when I got to the point of needing 3700+ cals a day I stopped caring... I don't put fat on easily anyway, but my macros are last on my mind at this point. I simply make sure to get it 200-250g a protein a day, lots of fat when I can, and fill out the rest with whatever

[IRONMANN1]

how strict are you keeping your diet now? When I started my bulk I tried limiting my carbs and all that but when I got to the point of needing 3700+ cals a day I stopped caring... I don't put fat on easily anyway, but my macros are last on my mind at this point. I simply make sure to get it 200-250g a protein a day, lots of fat when I can, and fill out the rest with whatever

Not very strict DK. I am trying to get in 3 days of cardio per week though..which i think is helping me to keep fat at bay. I'm eating ~350g protein per day though. Some days upwards of 400. I'd say im around 4200 cals. My breakfast has 1k in it :D

I'm really able to eat alot of cals now that i'm getting up at 6am every morning. It's easy to get more meals in :D


I like your approach bud...you should be packing on some pounds here real soon

[SwagMorris]

350 grams of protein! Good job, I'm getting like 200-250.

Nice squat vid the other day... it gave me a boner.

[IRONMANN1]

350 grams of protein! Good job, I'm getting like 200-250.

Nice squat vid the other day... it gave me a boner.

rofl

Who's this guy?!?!?!?!!?!?!



Damn danny boy where teh FCUK you been??


Start up a damned journal man, i miss that shiz

thanks for teh boner :D

[SwagMorris]

rofl

Who's this guy?!?!?!?!!?!?!



Damn danny boy where teh FCUK you been??


Start up a damned journal man, i miss that shiz

thanks for teh boner :D

You would probably be dearly disappointed with my journal. It would look something like

Chest/Back 10/23

Did like 5 sets, they were hard, now I'm tired. Only slept 4 hours last night, need more sleep and food.:(

[IRONMANN1]

You would probably be dearly disappointed with my journal. It would look something like

Chest/Back 10/23

Did like 5 sets, they were hard, now I'm tired. Only slept 4 hours last night, need more sleep and food.:(

lol


Typical dan :D


C'mon man, find the courage to post em again.

You back home now??

What's goin on in your life??

Job?

Gimme teh life story :)

[SwagMorris]

lol


Typical dan :D


C'mon man, find the courage to post em again.

You back home now??

What's goin on in your life??

Job?

Gimme teh life story :)

I'm a warranty tech for a builder out in Utah now. Make good money, and really enjoy my job. Go in January to get my EMT certification in January, so I can go to the FF academy.

[ozzybob]

Power Upper -- 40 Minutes

Flat DB Press
40x20
65x10
80x10
100x10
110x9
125x4
110x7

BB Bent Row
135x10
225x8
275x6
245x8
225x8

Smith Shoulder Press
135x8
190x5
180x6
165x7

BB Shrugs

- - - -

WG PD's

- - - -



Big hurry in there tonight..dinner with teh fam. Got in and got my business done though. Strong sets on DB Bench. Got another rep with 125, so moving in the right direction. That set of 110x9 was awesome...super pumpola :p
Didnt go nuts on rows cause i was in such a hurry and had to keep rest time down. Smith press is really progressing which is FCUKING Awesome :D NO SHOULDER PAIN!!! My elbow even feels fcuking great...this is all such a suprise and very exciting. For the first time in a long time i am completely 100%. Anywho, had to skip the rest to get to dinner...still a great workout.

Nice work big fella!
Good to hear you are 100%! Nice work with the big 'Bells.

[I_love_crows]

Flat DB Press
40x20
65x10
80x10
100x10
110x9
125x4
110x7

Big hurry in there tonight..dinner with teh fam. Got in and got my business done though. Strong sets on DB Bench. Got another rep with 125, so moving in the right direction. That set of 110x9 was awesome...super pumpola :p
Didnt go nuts on rows cause i was in such a hurry and had to keep rest time down. Smith press is really progressing which is FCUKING Awesome :D NO SHOULDER PAIN!!! My elbow even feels fcuking great...this is all such a suprise and very exciting. For the first time in a long time i am completely 100%. Anywho, had to skip the rest to get to dinner...still a great workout.

You go, boy!

Glad you're injury-free man, and solid pressing. :)

[BluntD]

Wow strong pressing!

no shoulder pain FTW

[PhreEkGarden]

Getting deep into the hole requires the shins to shoot forward and in most cases, causes the knees to shoot over the toes.

I dont agree with that. Personally I was horrible at squats at first but I worked on flexibility alot and now I dont have a problem doing a real atg squat without letting my shins go that forward at all.

As far as it being harmful... im not disagreeing because there isnt really anything that shows that it is.

[I dont work at Ballys]

You would probably be dearly disappointed with my journal. It would look something like

Chest/Back 10/23

Did like 5 sets, they were hard, now I'm tired. Only slept 4 hours last night, need more sleep and food.:(

LOL, this guy ^^^^^ needs to post more!! you've been missing some funny stuff lately...

IRON, presses are getting respectable! your chest is going to make great gains now that you're pushing that weight, just give it a month or 2. keep up the ssssssssuper work :)

[homelifter]

The poll is up for the transformation contest...but something is wrong with your pics. They were up earlier, but later this afternoon they don't show up.

http://forum.bodybuilding.com/showthread.php?t=5232913

[IRONMANN1]

I'm a warranty tech for a builder out in Utah now. Make good money, and really enjoy my job. Go in January to get my EMT certification in January, so I can go to the FF academy.

Good deal Dan! Best of luck bud. And...try and get around more often :)


Nice work big fella!
Good to hear you are 100%! Nice work with the big 'Bells.

thx ozzy! It sure is nice!


You go, boy!

Glad you're injury-free man, and solid pressing. :)

haha...thx crows :)


Wow strong pressing!

no shoulder pain FTW

yes sirrrrrrrrrrrr....thx blunty


I dont agree with that. Personally I was horrible at squats at first but I worked on flexibility alot and now I dont have a problem doing a real atg squat without letting my shins go that forward at all.

As far as it being harmful... im not disagreeing because there isnt really anything that shows that it is.

Horrible does not equal shins/knees going forward. Re-read that statement; that's what comes from it. It's common practice Phreek.




LOL, this guy ^^^^^ needs to post more!! you've been missing some funny stuff lately...

IRON, presses are getting respectable! your chest is going to make great gains now that you're pushing that weight, just give it a month or 2. keep up the ssssssssuper work :)

Thaaaaaaaaaaaanks ballys


The poll is up for the transformation contest...but something is wrong with your pics. They were up earlier, but later this afternoon they don't show up.

http://forum.bodybuilding.com/showthread.php?t=5232913

cool HL! Time to vote :)

[IRONMANN1]

Power Lower -- 60 Minutes

Conventional Deadlift

135x10
225x8
335x8
385x6
425x3
455x3

BB Front Squat

135x6
135x6
225x5
295x3
295x3
315x3

GHR

BWx8x3

Seated Calf dc

70x8
120x8
120x8


Pretty strong in there. 455 was purty heavy :p...3 solid reps though. I was only going to go for 1 triple with 295, but it felt good...so i did another..it felt good, so i threw on 3 wheels and banged out 3 solid deep reps.

Soooooooooo i think i'm going to deload my lower sessions for a couple weeks. My legs have been getting pounded twice weekly for awhile now...prolly about time :p

Upper will continue to get thrashed lol :)

[I dont work at Ballys]

315x3[/color]


WHAT! vids or negs (only cuz i've never seen anyone front squat 3 wheels) :p

[LSU1]

WHAT! vids or negs (only cuz i've never seen anyone front squat 3 wheels) :p

seriously man

whenever you gain weight those numers for legs blow the frick up

nice job dude

[I_love_crows]

Damn, those are seriously some SERIOUS front squatting (serious).

Seriously.

Great job IRON ;)

[kennny d]

strength is through the roof holmes

last front squat vid I saw with 3 plates was layne norton doing like 365.. you aint far from him!

[Ajk_Lpool]

The 3 wheels have arrived on the fronts! You can tell it translates to your legs Scott on your pic (no homo).

The pressing is coming along nicely as well now man, really good job. Well done mate. How's the new job?

[IRONMANN1]

WHAT! vids or negs (only cuz i've never seen anyone front squat 3 wheels) :p

lol...

..tell you what..i'll get in one more heavy session and video the 3 wheel fronts. You want 315x3-5 or 325x1-2??


seriously man

whenever you gain weight those numers for legs blow the frick up

nice job dude

I know man. Thx mark.


Damn, those are seriously some SERIOUS front squatting (serious).

Seriously.

Great job IRON ;)

haha thanks ILC :p




strength is through the roof holmes

last front squat vid I saw with 3 plates was layne norton doing like 365.. you aint far from him!

Thanks DK

lol, i thought about that front squat vid from layne yesterday...the one with the stomp in :p


The 3 wheels have arrived on the fronts! You can tell it translates to your legs Scott on your pic (no homo).

The pressing is coming along nicely as well now man, really good job. Well done mate. How's the new job?

Thanks adam

The new job is great man...been busy as fcuk, but things are going well. I just got approved for my mortgage loan...and am getting close to making an offer. We've got 4 houses we really like right now....it's pretty darn exciting.

[IRONMANN1]

Cardio

36 Minutes on treadmill. Did 7 Sprints all together for a minute each. Rest of the time was walking on an incline.

[I dont work at Ballys]

lol...

..tell you what..i'll get in one more heavy session and video the 3 wheel fronts. You want 315x3-5 or 325x1-2??


personally i'd rather see 315 simply because i like seeing people go heavy for a few reps, but its your vid and your body man, do yo thing!!!

[IRONMANN1]

personally i'd rather see 315 simply because i like seeing people go heavy for a few reps, but its your vid and your body man, do yo thing!!!

k sounds good. Count on it next wednesday :)

[BluntD]

Damn you and your strong deads man.. I think it's time for me to get on teh juice too :p

sick f'in front squats too bro



how's the house search going?

[IRONMANN1]

Damn you and your strong deads man.. I think it's time for me to get on teh juice too :p

sick f'in front squats too bro



how's the house search going?

Thx blunt :)


The house search is going great man! I got the great news today that i got approved for my mortgage loan!! So all we gotta do now is find the one we want. We're pretty excited blunto. First purchase for me is going to be a big damn german shepherd...i love big dogs, and am sooooooo ready for my first. Already got him named... Falcore (yes never ending story lol)

[I dont work at Ballys]

Thx blunt :)


The house search is going great man! I got the great news today that i got approved for my mortgage loan!! So all we gotta do now is find the one we want. We're pretty excited blunto. First purchase for me is going to be a big damn german shepherd...i love big dogs, and am sooooooo ready for my first. Already got him named... Falcore (yes never ending story lol)

haha no way i want a GS too! im gonna get a pup though. his name will NOT be "Falcore". :)

[IRONMANN1]

haha no way i want a GS too! im gonna get a pup though. his name will NOT be "Falcore". :)

I'm going to get him as a pup ya dumbo lol :p


Falcore was teh shiz :o

[I dont work at Ballys]

I'm going to get him as a pup ya dumbo lol :p


Falcore was teh shiz :o

just for that....

http://img91.imageshack.us/img91/3606/pic1231hp7.jpg (http://imageshack.us)

[IRONMANN1]

i'll kill you

[I_love_crows]

just for that....

bear balls

lmao

[gymratluke]

Wow man, great Fronts after some BURLY Deads!! SOLID!! :cool:

[IRONMANN1]

lmao

Negg0rized


Wow man, great Fronts after some BURLY Deads!! SOLID!! :cool:

Thanks luke dawg

[IRONMANN1]

Hypertrophy Chest/Arms -- 75 Minutes

Incline DB Press

40x20
60x10
80x10
100x8
95x8
85x8

Incline DB Fly

30x8
60x8
70x8
70x8
60x8

Smith Super CGBP 4"

135x8
185x8
235x5
225x6

superset with

BB Curl

65x15
115x8
105x8
105x8

Floor Tri Ext

25x20
45x15
65x10
75x8
80x8
85x8

superset with

Standing EZ Preacher Curl

45x8
75x8
75x8

Pressdown v bar

100x20
140x10
170x10
190x6; 140x6; 90x6

superset with

Cable Hammer rope

80x8
100x6; 80x8; 60x6



Meh just didnt feel like being in the gym tonight. One of them days :)

[I dont work at Ballys]

Meh just didnt feel like being in the gym tonight. One of them days :)

looks good to me man. did you at least get teh pumpzors?

[IRONMANN1]

looks good to me man. did you at least get teh pumpzors?

Yeah, but not like usual. Just felt kinda flat..ya know??

Think it may have something to do with the weather as well; it's been raining for the past 3 days..

(no emo :))

[LSU1]

yo dude, solid stuff

just enjoy the weekend and get back to it on monday

[gymratluke]

Holy **** man, hands 4" apart on CG?! Thats NOICE...

[I dont work at Ballys]

Yeah, but not like usual. Just felt kinda flat..ya know??

Think it may have something to do with the weather as well; it's been raining for the past 3 days..

(no emo :))

its whateva man, you've made so much progress lately, sometimes it takes your body a little while to catch up.


Holy **** man, hands 4" apart on CG?! Thats NOICE...

yeah seriously, lol

[IRONMANN1]

yo dude, solid stuff

just enjoy the weekend and get back to it on monday

hehe thanks mark..

..and no can do, i'm in the gym today and sunday :p


Holy **** man, hands 4" apart on CG?! Thats NOICE...

Yeah buddy, it actually works teh tricepts! :p


its whateva man, you've made so much progress lately, sometimes it takes your body a little while to catch up.



yeah seriously, lol

No doubt boss

[kennny d]

Yeah, but not like usual. Just felt kinda flat..ya know??

Think it may have something to do with the weather as well; it's been raining for the past 3 days..

(no emo :))
I felt like that too lol, good work anyway buddy

how is the elbow holdin up?

[IRONMANN1]

I felt like that too lol, good work anyway buddy

how is the elbow holdin up?

Elbow's doin ok. Got a bit painful on the 80 and 85lb sets but nothing too bad to make me bail on teh set. I'm thankful that teh ol' body is letting me progress on em :)

[IRONMANN1]

Hypertrophy(supposed to be lol) Legs/Calves -- 60 Minutes

BB Back Squat


135x6
135x5
225x5
315x3
355x6
425x1 close stance; breaking parallel

Close Stance Plate Loaded Leg Press

360x8
500x21

Lying Leg Curl

120x10
110x10
100x10

Superset with

Leg ext

120x8
135x8
165x8

Standing Calf dc

135x8
215x8
155x8


Reps are supposed to be 8+ on squats, but felt like goin for a single. I had 2-3 more in me on that 355 set, but cut it short to go for a 1RM single. The bar looked pretty sick with 425. And, well, the rep was damned easy. I dont know how much more i have in me, but the way this went up really makes me think it's a good bit. Anywho, that 20 repper on leg press was tough, really deep reps. Good one in there today.

[LSU1]

awesome lift man

what is your workout schedule exactly anyway?

[IRONMANN1]

awesome lift man

what is your workout schedule exactly anyway?

thx mark

This is the typical schedule:

Mon: OFF
Tue: Power Upper
Wed: Power Lower
Thur: OFF
Fri: Hypertrophy Chest/Arms
Sat: Hypertrophy Legs/Calves
Sun: Hypertrophy Delts/Traps/Back


Loving it so far Mark. It's really bringing up my weak points (chest;arms).

[I dont work at Ballys]

The bar looked pretty sick with 425. And, well, the rep was damned easy.

NEGGED.

great stuff man, you keep pushing yourself, you are a number chaser arent you!!! ;)

nice 20 repper on da legzprezz

[IRONMANN1]

NEGGED.

great stuff man, you keep pushing yourself, you are a number chaser arent you!!! ;)

nice 20 repper on da legzprezz

PL'er at heart buddy :)

thx bally's

[kennny d]

lol

strong ass squats man, I can't wait for dat dere 315 front vid

[J.L.C.]

Strong eff'n squats man!

In for vid of fronties!

[IRONMANN1]

lol

strong ass squats man, I can't wait for dat dere 315 front vid

thx dk :)


Strong eff'n squats man!

In for vid of fronties!

thanks jlc..:)

Wednesday will be the day providing i dont take an extra rest day. Should be 315x3-5 front squat.

[J.L.C.]

thx dk :)



thanks jlc..:)

Wednesday will be the day providing i dont take an extra rest day. Should be 315x3-5 front squat.

That's sick man - great motivation for me to catch you!

[I dont work at Ballys]

Wednesday will be the day providing i dont take an extra rest day. Should be 315x3-5 front squat.

then i can follow your posts and put

315 x 5

after everything :D

[IRONMANN1]

That's sick man - great motivation for me to catch you!

lol, i've got a couple lbs on ya :p


Your numbers for your bodyweight are pretty damn nasty jlc..i see you sneakin :p

[IRONMANN1]

then i can follow your posts and put

315 x 5

after everything :D

ROFL




He deserves it :D

e-stats ftl :mad: :p

[I dont work at Ballys]

ROFL




He deserves it :D

e-stats ftl :mad: :p

i just think its great that you got him to admit it was a lie. that never happens here. people will swear on their grandmothers grave before admitting something like that. that "Above Existence" guy really pisses me off too.

[IRONMANN1]

i just think its great that you got him to admit it was a lie. that never happens here. people will swear on their grandmothers grave before admitting something like that. that "Above Existence" guy really pisses me off too.

Yeah people dont realize that there has to be SOME correlation of size:strength.


Idiots :p

[IRONMANN1]

Hypertrophy Delts/Traps/Back -- 70 Minutes

DB Shoulder Press

25x20
40x10
60x10
80x4 terrible spot
75x8
70x9
70x8

Rack Pullups/Chins

BWx10 WG Pullup
+25x10 WG Pullup
BWx10 WG Chin
BWx5 Rope Hammer; didnt work lol
BWx10 WG Pullup

Laterals

15x15
25x10
30x10
25x10

superset with

BB Supinated Row strict

135x10
185x10
185x10; 135x10

Seated DB Shrug paused

60x10
70x10
70x10

superset with

Back ext

BWx20
+25x20

WG Upright Row

45x10
65x10
95x8

superset with

Pulldown Variations strict

105x10 wg
105x10 cg hammer
105x10 wg hammer
135x10 wg hammer


Horrendous spot on that 80lb db press set. Struggled in the hole and didnt get any help from teh guy on the first rep after i explained GET ME UP. Anywho, rest of the workout was great. Solid reps on everything.

[I dont work at Ballys]

lol, i hate asking for spots in the gym. fortunately there are some regulars who i know that can handle it and know what to do, but if theyre not around i wont even bother... did you say anything to him?

[IRONMANN1]

lol, i hate asking for spots in the gym. fortunately there are some regulars who i know that can handle it and know what to do, but if theyre not around i wont even bother... did you say anything to him?

No i didnt say anything to him about it. He knew he screwed up, and actually apologized after lol. He's an experienced lifter.

It was one of those situations where i kicked up the 80's, was struggling to get em into place, and had to say "COME ON." He started to help me a bit but not near enough...so i was strugglin for a good 5-6 seconds which just kills ya.

He said sorry for the ****ty spot, and i said no problem man. I grabbed him again for the 75's and he jumped in there perfectly :)

[ozzybob]

Hypertrophy Delts/Traps/Back -- 70 Minutes

DB Shoulder Press

25x20
40x10
60x10
80x4 terrible spot
75x8
70x9
70x8

Rack Pullups/Chins

BWx10 WG Pullup
+25x10 WG Pullup
BWx10 WG Chin
BWx5 Rope Hammer; didnt work lol
BWx10 WG Pullup

Laterals

15x15
25x10
30x10
25x10

superset with

BB Supinated Row strict

135x10
185x10
185x10; 135x10

Seated DB Shrug paused

60x10
70x10
70x10

superset with

Back ext

BWx20
+25x20

WG Upright Row

45x10
65x10
95x8

superset with

Pulldown Variations strict

105x10 wg
105x10 cg hammer
105x10 wg hammer
135x10 wg hammer


Horrendous spot on that 80lb db press set. Struggled in the hole and didnt get any help from teh guy on the first rep after i explained GET ME UP. Anywho, rest of the workout was great. Solid reps on everything.

Pretty big workout. How is the diet coming along mate?

[kennny d]

DB shoulder presses are a pain in the ass

The most I pressed was the 85's and I had to do like a fullbody weave to get em into positions

[LSU1]

sucks man, one reason im not a huge fan of db presses for delts

strong workout though man, hope you enjoyed the weekend

[IRONMANN1]

Pretty big workout. How is the diet coming along mate?

Thx ozzy!

Diet is coming along well. Eating alot :)


DB shoulder presses are a pain in the ass

The most I pressed was the 85's and I had to do like a fullbody weave to get em into positions

They sure are, but i love em. Specially since they're pain free now :)


sucks man, one reason im not a huge fan of db presses for delts

strong workout though man, hope you enjoyed the weekend

Thx Mark. Yeah it was nice and relaxing :)

[Curl Master]

Hypertrophy Delts/Traps/Back -- 70 Minutes

DB Shoulder Press

25x20
40x10
60x10
80x4 terrible spot
75x8
70x9
70x8

Rack Pullups/Chins

BWx10 WG Pullup
+25x10 WG Pullup
BWx10 WG Chin
BWx5 Rope Hammer; didnt work lol
BWx10 WG Pullup

Laterals

15x15
25x10
30x10
25x10

superset with

BB Supinated Row strict

135x10
185x10
185x10; 135x10

Seated DB Shrug paused

60x10
70x10
70x10

superset with

Back ext

BWx20
+25x20

WG Upright Row

45x10
65x10
95x8

superset with

Pulldown Variations strict

105x10 wg
105x10 cg hammer
105x10 wg hammer
135x10 wg hammer


Horrendous spot on that 80lb db press set. Struggled in the hole and didnt get any help from teh guy on the first rep after i explained GET ME UP. Anywho, rest of the workout was great. Solid reps on everything.

Good Workout Ironmann. I miss when my brother and I used to train together it was nice to have a good spotter so I could go all out without the worry of getting buried and could do forced reps and negs.

[I_love_crows]

Nice shoulder pressing Iron. That's happened to me a few times, even though I clearly explained how to do it.

And wow, strong squatting the other day.

[PhreEkGarden]

Damn, strong squatting iron. Lets see a video of 455x1.... :D (yes late reply to squat workout, lol)

[IRONMANN1]

Good Workout Ironmann. I miss when my brother and I used to train together it was nice to have a good spotter so I could go all out without the worry of getting buried and could do forced reps and negs.

I feel ya CM. Having a reliable wo partner is nice, but tbh i love working out at my own pace. I'm able to get more done in a shorter amount of time.

I know exactly what ya mean though bud.

Thx cm


Nice shoulder pressing Iron. That's happened to me a few times, even though I clearly explained how to do it.

And wow, strong squatting the other day.

Yep, it's teh sux0r.

Thanks ILC


Damn, strong squatting iron. Lets see a video of 455x1.... :D (yes late reply to squat workout, lol)

lol thanks phreek. I tell you what though, my knees are taking alot of punishment right now, squatting heavy twice a week. I'm thinking about pushing it back to one day a week...and only as a hypertrophy day.

After i get this 315 front squat vid for yall, i'm going to tone it back a bit...let teh body heal and joints rest :)

[gymratluke]

Great workout!! I'm likin the volume...

[homelifter]

IRON...restarting the transformation contest. It is a little different.

If you want to join, please follow the link and post your ending pics from the last contest.

http://forum.bodybuilding.com/showthread.php?p=91310473&posted=1#post91310473

[IRONMANN1]

Great workout!! I'm likin the volume...

Thanks luuuuuuuuuuuke


IRON...restarting the transformation contest. It is a little different.

If you want to join, please follow the link and post your ending pics from the last contest.

http://forum.bodybuilding.com/showthread.php?p=91310473&posted=1#post91310473

I think i'm going to bow out of this one budday. Yall kick some ass tho, i'll be following :)

[IRONMANN1]

Cardio -- 40 Minutes

Treadmill

40 Minutes of Walking on incline, sprinting, jogging...

Burned 616 calories

My right knee has been acting up a bit. Actually it's been quite painful today. I think squatting twice a week is starting to catch up with me lol. Providing the knee is suitable i'll video the 315x3-5 front squat on wednesday or thursday...then i'm switching to doing legs once per week. They simply dont need all this work in comparison to the rest of my body.

Also, i miss doing cardio. I feel better when i do cardio. So, i'll be adding it back in 3-4 times/week. This is simply to feel better, and get back in cardiovascular shape. +endurance.

Also, i've been thinking lol (yeah i do that sometimes :D).

I kinda wanna give GVT a go(or the other high volume routine; 8x8 or something like that) with my compounds. I may throw it in there here and there just to change things up...just a thought..

I'm loving my gym time now-a-days. This routine is really fun :)

[Rune]

Nice work boss. Hows the PCT treating you?

[kennny d]

Cardio -- 40 Minutes

Treadmill

40 Minutes of Walking on incline, sprinting, jogging...

Burned 616 calories

My right knee has been acting up a bit. Actually it's been quite painful today. I think squatting twice a week is starting to catch up with me lol. Providing the knee is suitable i'll video the 315x3-5 front squat on wednesday or thursday...then i'm switching to doing legs once per week. They simply dont need all this work in comparison to the rest of my body.

Also, i miss doing cardio. I feel better when i do cardio. So, i'll be adding it back in 3-4 times/week. This is simply to feel better, and get back in cardiovascular shape. +endurance.

Also, i've been thinking lol (yeah i do that sometimes :D).

I kinda wanna give GVT a go(or the other high volume routine; 8x8 or something like that) with my compounds. I may throw it in there here and there just to change things up...just a thought..

I'm loving my gym time now-a-days. This routine is really fun :)
customizing your routine to your needs/likes FTW

going to the gym should be fun fa sho bro

[IRONMANN1]

Nice work boss. Hows the PCT treating you?

Thanks Mr. Runio! PCT is going very well! I'm back and in business :)


customizing your routine to your needs/likes FTW

going to the gym should be fun fa sho bro

No doubt DK. Muh first GVT move is going to be this Friday with teh Incline DB Presses. 10x10 with teh 75's. wOOt! :p

[Rune]

Thanks Mr. Runio! PCT is going very well! I'm back and in business :)

Yeah, was just looking back trying to get caught up. F**king 315x5 on front squats would be sick man.

[IRONMANN1]

Yeah, was just looking back trying to get caught up. F**king 315x5 on front squats would be sick man.

We'll see what happens :p

315x3-5 is teh goal.

[I_love_crows]

I negged your knee for you :).


PCT is going very well! I'm back and in business :)


Cool, meet me in the bushes at 8:00 tonight...

[IRONMANN1]

I negged your knee for you :).



Cool, meet me in the bushes at 8:00 tonight...

rofl :D

[IRONMANN1]

Power Upper -- 70 Minutes

Flat DB Press

40x20
80x10
100x8
125x4 tied PR
110x8
110x7

W8 Press :D

50x8
55x8
65x8

BB Bent Rows

135x15
225x8
275x6
255x8
225x10

Smith Shoulder Press

135x8
195x3
185x5
175x6; 155x5

WG Pulldown

165x8
225x8; 165x8 +straps




Solid in there tonight. Didnt get to eat much today, so felt a little weak going in but was surprised with this one. DB presses went well. Looking to move up in reps on that 125 set, but today just wasnt the day unfortunately. Rows went well, but got a bit sloppy on that 275 set...it felt much tighter while on cycle. Loving the smith presses, reps are strong, big ROM and shoulder is feeling 100%. Great mmc with the pulldowns.

Looking forward to running GVT on my incline DB presses this friday :)

[W8isGR8]

Power Upper -- 70 Minutes


W8 Press :D

50x8
55x8
65x8



:)

[LSU1]

good stuff man, solid numbers and exercise selection

explain a little more on gvt of incline db presses

[W8isGR8]

good stuff man, solid numbers and exercise selection

explain a little more on gvt of incline db presses

10x10 with 60 seconds rest I think, with 60% or 1rm or something like that

[IRONMANN1]

:)

I liked em bo.

Def a bit awkward at first...had to fight em from turning into a fly...but once i got the hang of it they felt awesome.


good stuff man, solid numbers and exercise selection

explain a little more on gvt of incline db presses

Thanks Mark.

I'm going to pick one exercise from my hypertrophy days and run 10x10 just to change the pace up a bit. Tryin to keep things a little fresh in teh gym.

[W8isGR8]

I liked em bo.

Def a bit awkward at first...had to fight em from turning into a fly...but once i got the hang of it they felt awesome.


The weight can be humbling, but once you get the hang of it it's worth it

[LSU1]

right i get that but how much weight are you planning on using?

you think its a good idea to do that with a freeweight exercise?

just askin'

[IRONMANN1]

The weight can be humbling, but once you get the hang of it it's worth it

yuuuuup

it's a different kinda animal, but i like!


right i get that but how much weight are you planning on using?

you think its a good idea to do that with a freeweight exercise?

just askin'

Oh i dunno, 70's or 75's.

I dont see the problem with it, it's no where near muh 1RM..

Maybe i should do em on teh Smith????????????

[W8isGR8]

right i get that but how much weight are you planning on using?

you think its a good idea to do that with a freeweight exercise?

just askin'

I don't think it's that big a deal, but I could see how "teh stabilizers" might crap out

[LSU1]

I don't think it's that big a deal, but I could see how "teh stabilizers" might crap out

thats what im saying

just seems tough to use a enough weight to stimulate the muscles properly throughout an entire ten by ten

id think smith inclines or hs machines might be a better option

jmo though

[W8isGR8]

thats what im saying

just seems tough to use a enough weight to stimulate the muscles properly throughout an entire ten by ten

id think smith inclines or hs machines might be a better option

jmo though

The weight isn't the focus though, it's the volume. Cumulative fatigue. The first 5-6 sets should be cake anyway

[LSU1]

i understand the concept. im saying the stabilizers will give out before a muscle group like the chest.

idk, i just think you would get more out of it by using a machine like the smith or hs to do it

jmo.

id save the freeweights for the heavier stuff and straight sets

[W8isGR8]

i understand the concept. im saying the stabilizers will give out before a muscle group like the chest.

idk, i just think you would get more out of it by using a machine like the smith or hs to do it

jmo.

id save the freeweights for the heavier stuff and straight sets

NO!!! Ur wrong!!!!



But yeah, it would make more sense. Something like HS incline where you don't have to worry about getting weights into postion/re-racking.....just drop the handles and sit there and rest

[I_love_crows]

What's a W8 press?

[Curl Master]

Power Upper -- 70 Minutes

Flat DB Press

40x20
80x10
100x8
125x4 tied PR
110x8
110x7


Good workout bro. Nice DB pressing. It sure can be a pain getting those dumbells off the ground when they get heavier. I was up to 115 for 6 before I stopped and started DC training.

[W8isGR8]

What's a W8 press?

Reverse grip DB press

[I dont work at Ballys]

Thanks Mark.

I'm going to pick one exercise from my hypertrophy days and run 10x10 just to change the pace up a bit. Tryin to keep things a little fresh in teh gym.

someone's been reading Hola's journal.... ;)

nice workout man maybe go down to 120 on the presses and try and do 3x6 or something...

[BluntD]

someone's been reading Hola's journal.... ;)


Or mine! RECOGNIZE ME!! :cool:


You'll like it IRON, I'm only two weeks in and it really helps me for my situation.. probably going to incorporate 10x10 into a couple more BPs eventually.

[IRONMANN1]

What's a W8 press?

What W8 said :D


Good workout bro. Nice DB pressing. It sure can be a pain getting those dumbells off the ground when they get heavier. I was up to 115 for 6 before I stopped and started DC training.

Thanks CM! How's teh DC going?? I loved it, but it played havoc on muh joints.


Reverse grip DB press

Muh chest is sore :D ;)


someone's been reading Hola's journal.... ;)

nice workout man maybe go down to 120 on the presses and try and do 3x6 or something...

hehe...i would go down...but muh gym goes from 110's to 125's :(

I'm going to get to where i can rep 125's then go to one of my other network gyms that go to 175's YEAHHHHH BOYYYYYYYYY lol


Or mine! RECOGNIZE ME!! :cool:


You'll like it IRON, I'm only two weeks in and it really helps me for my situation.. probably going to incorporate 10x10 into a couple more BPs eventually.

hehe...yeah i'm looking forward to it blunto...a nice change!

[IRONMANN1]

Power Lower -- 60 Minutes

Front Squat

135x6
135x6
225x3
275x1
315x3 v/pKjdTNK7gzo

Conventional Deadlift

135x8
225x5
345x8
395x6
435x3
465x3

GHR all unassisted :)

BWx8
BWx6
BWx6

Purty good. Had at least one more on fronts, but said fcuk it. My right knee is a little iffy, so cut it at 3. Lemme know what ya think. Uploading now.

[I dont work at Ballys]

Hurry The **** Up!!!!!!!

[IRONMANN1]

Hurry The **** Up!!!!!!!

hehe...it's done uploading..processing now :)


I aint as smooth as JLC, but it aint bad :D

[kennny d]

you made that look easy bro, thanks for gettin us that vid... amazing work!

[BluntD]

God damn you and your deadlifts, just when I'm feeling all good about mine you need to go do that. It might be time to start pointing out that I weigh 30lbs less then you. lol :cool:


Strong f'in front squats, great depth too man. Impressive!

[LSU1]

awesome!

[I dont work at Ballys]

wow!! reps 4 life :cool:

never seen anyone do 3 plates on fronts before. pretty damn awesome man. goes to show what hard work will get you. crazy how that 3rd rep seemed to take so much out of you compared to the first 2.

[ozzybob]

Man nice depth and I loved the pause then run up to the bar... It's as if you had words with the bar and then smacked it out!!!

Awesome!

[PhreEkGarden]

Damn, I dont think I could unrack that weight on a front squat, lol.

Awesome deadlifting afterwards too... even better than blunts! ;) (jk blunt!)

[PhreEkGarden]

Man nice depth and I loved the pause then run up to the bar... It's as if you had words with the bar and then smacked it out!!!

Awesome!

Hes trying to perfect laynes power walk. :p

[IRONMANN1]

you made that look easy bro, thanks for gettin us that vid... amazing work!

Thanks dk, and no problem man. I like to validate teh lifts every once in awhile.


God damn you and your deadlifts, just when I'm feeling all good about mine you need to go do that. It might be time to start pointing out that I weigh 30lbs less then you. lol :cool:


Strong f'in front squats, great depth too man. Impressive!

lol, 30lbs makes a huge difference too blunto. No way i could lift like i do 30lbs lighter (duh).

Thanks homey!


awesome!

Cheers marko!

[IRONMANN1]

wow!! reps 4 life :cool:

never seen anyone do 3 plates on fronts before. pretty damn awesome man. goes to show what hard work will get you. crazy how that 3rd rep seemed to take so much out of you compared to the first 2.

THanks ballys

yeah that 3rd rep got me. didnt even really think about goin for a 4th, but i coulda got it if i had wanted it.


Man nice depth and I loved the pause then run up to the bar... It's as if you had words with the bar and then smacked it out!!!

Awesome!

lol thanks ozzy.


Damn, I dont think I could unrack that weight on a front squat, lol.

Awesome deadlifting afterwards too... even better than blunts! ;) (jk blunt!)

hehe..thanks phreek.


Hes trying to perfect laynes power walk. :p
rofl, i was wondering who was going to be the first to bring that up

[I dont work at Ballys]

Hes trying to perfect laynes power walk. :p

LMAO, dude is so dramatic. its juuuuuuuuust weightlifting buddy, its okay... i like to psych myself up too, but not to that extent :)

[BluntD]

Damn, I dont think I could unrack that weight on a front squat, lol.

Awesome deadlifting afterwards too... even better than blunts! ;) (jk blunt!)

Hahaha

curls, anyone? :p


LMAO, dude is so dramatic. its juuuuuuuuust weightlifting buddy, its okay... i like to psych myself up too, but not to that extent :)

You should see me pacing around and talking to the weight when I'm about to deadlift. I think it's that exact moment when all the people in my gym think I'm on the roids. lol

[IRONMANN1]

LMAO, dude is so dramatic. its juuuuuuuuust weightlifting buddy, its okay... i like to psych myself up too, but not to that extent :)

Getting psyched up can be the make or break for me on heavy sets. My breathing tends to fire perfectly when i psych up...and as we all know, that's crucial for squats and deads.

I wouldnt ever go layne power walk on ya tho :D

[IRONMANN1]

Hahaha

curls, anyone? :p



You should see me pacing around and talking to the weight when I'm about to deadlift. I think it's that exact moment when all the people in my gym think I'm on the roids. lol

rofl...i swear i wish i could lift with some of yall

[I dont work at Ballys]

Getting psyched up can be the make or break for me on heavy sets. My breathing tends to fire perfectly when i psych up...and as we all know, that's crucial for squats and deads.

I wouldnt ever go layne power walk on ya tho :D

totally. committing to the lift is very important and getting fired up is crucial. what you did is fine, its him walking all around through the gym stomping and yelling that is just ridiculous. i dont care how strong you are. the only exception is powerlifters. ;)

[J.L.C.]

Damn son!

awesome squatting man :cool:

Looks like I got some work to do!

[BluntD]

That would be badass man! If you ever make it up around the DC area definitely give me a heads up. Course the WO would have nothing on the blaze down session afterwards :cool:


I totally hear you on the psyching up, deads are the only thing I do that for but it does really make a difference.

[ozzybob]

Hes trying to perfect laynes power walk. :p

That's who I thought of soon as I saw him...


LMAO, dude is so dramatic. its juuuuuuuuust weightlifting buddy, its okay... i like to psych myself up too, but not to that extent :)

Yeah there is a personal trainer/body builder at our gym who trains like that. Couple of the guy keep paying him out. I said to them when you guys are bigger then him then you can talk. Whatever works I say!

[LSU1]

ill be on the east coast of nc near wilmington during xmas time but iirc you live in charlotte

thats a little far

[IRONMANN1]

totally. committing to the lift is very important and getting fired up is crucial. what you did is fine, its him walking all around through the gym stomping and yelling that is just ridiculous. i dont care how strong you are. the only exception is powerlifters. ;)

haha...yeah i get a kick outta watching laynes vids.

Nice post too :p

[IRONMANN1]

Damn son!

awesome squatting man :cool:

Looks like I got some work to do!

Thanks JLC. Means a lot bro.

And man i got crazy weight on you. I'm sure you'd laugh at this weight @ 220 lol


That would be badass man! If you ever make it up around the DC area definitely give me a heads up. Course the WO would have nothing on the blaze down session afterwards :cool:


I totally hear you on the psyching up, deads are the only thing I do that for but it does really make a difference.

LOL man that would be like teh best day ever. We'd have to kill some arms, then blaaaaaaaaaaaaaaaaaaaaaaaaaaze.

Fcuk teh deads and squats lol


That's who I thought of soon as I saw him...



Yeah there is a personal trainer/body builder at our gym who trains like that. Couple of the guy keep paying him out. I said to them when you guys are bigger then him then you can talk. Whatever works I say!

i agree ozzy. If youre big and strong most things dont apply to ya. But when youre messing with others concentration in the gym, there is a problem.


ill be on the east coast of nc near wilmington during xmas time but iirc you live in charlotte

thats a little far

yeah a bit far :/

That **** would be awesome tho. Maybe we can meet half way lol

[BluntD]

LOL man that would be like teh best day ever. We'd have to kill some arms, then blaaaaaaaaaaaaaaaaaaaaaaaaaaze.

Fcuk teh deads and squats lol

Hahah thats what I'm saying! Something tells me we might not even make it to the gym lol :D




i agree ozzy. If youre big and strong most things dont apply to ya. But when youre messing with others concentration in the gym, there is a problem.

Yeah definitely. I psyche myself up, but not obnoxiously. I deadlift off in the corner and just talk to myself, pace around that area. I really don't care to draw extra attention to myself.

[J.L.C.]

Thanks JLC. Means a lot bro.

And man i got crazy weight on you. I'm sure you'd laugh at this weight @ 220 lol


I gotta get up to 350 while weighing <175

Race ya!!!

[ozzybob]

Thanks JLC. Means a lot bro.

And man i got crazy weight on you. I'm sure you'd laugh at this weight @ 220 lol



LOL man that would be like teh best day ever. We'd have to kill some arms, then blaaaaaaaaaaaaaaaaaaaaaaaaaaze.

Fcuk teh deads and squats lol



i agree ozzy. If youre big and strong most things dont apply to ya. But when youre messing with others concentration in the gym, there is a problem.



yeah a bit far :/

That **** would be awesome tho. Maybe we can meet half way lol

Yeah, I don't think he was any more of a disruption then the guy who was paying him out. He actually talks too much and when near you will cause you to heave. Stinks to high heavens...

[W8isGR8]

Good ****

[homelifter]

Your strength is increasing by the day IRON...I can't wait to see how much growth you are getting from it. You have really nailed the workout and your nutrition seems to be right on, and feeding the gains.

[W8isGR8]

Yeah, seems like you're making more strength gains off the sauce then when you were on :D

[IRONMANN1]

Yeah, I don't think he was any more of a disruption then the guy who was paying him out. He actually talks too much and when near you will cause you to heave. Stinks to high heavens...

Dayum, lol. I think all gyms have "that guy." At least some variation of him :p


Good ****

Thx W8; chest still sore lol


Your strength is increasing by the day IRON...I can't wait to see how much growth you are getting from it. You have really nailed the workout and your nutrition seems to be right on, and feeding the gains.

Man i appreciate it HL. I'm just trucking along, trying to increase muh poundage or get one more rep here and there. Mixing in strength and volume where applicable. I'm finding that both together may be my ticket to maximum growth.

But if i was going to pick one (yes exercise section lol), it would be volume all the way. :)

And youre exactly right. The more weight you put on, the more you have to eat to maintain...and...keep growing.


Yeah, seems like you're making more strength gains off the sauce then when you were on :D

Heh, who knows. Things are going very well right now. What's most exciting is that i'm lifting heavy for me, but my body feels great. Minus my knee (which is healing nicely; was just purty sore for 3-4 days) i'm 100%, and i dont think alot of people can say that (no LSU).

I was happy to just maintain through PCT, but it does look like i'm actually adding weight and reps still.

Teh crazy weightlifting game :p

[IRONMANN1]

I gotta get up to 350 while weighing <175

Race ya!!!

rofl, i couldnt imagine weighing 175, and if i did, i'd prolly front squat 125 lol

[I_love_crows]

Damn...serious front squatting Iron. Nice video, lift looked perfect.

[Rune]

Damn dude... very nice! *bows to IM's superior squatting ability*

[IRONMANN1]

Damn...serious front squatting Iron. Nice video, lift looked perfect.

Thanks ILC :)


Damn dude... very nice! *bows to IM's superior squatting ability*

heh, thanks rune. No bowing necessary though :p

[Rog447]

Damn VERY impressive front squat vid!!! and deads after them you are my hero :D

[young and strong]

Strong stuff Iron, seriously strong stuff. I've never seen anybody on here do that kind of front squatting. Even more impressive is that your over six feet tall. Bodyweight ain't everything, if you were 300 pounds i could understand :p

[PhreEkGarden]

Yeah, seems like you're making more strength gains off the sauce then when you were on :D

Not that I have any idea of what im talking about, but could it be that while he was on making great gains, that it boosted his strength and weight and hes still gaining off that?

Like, say if you were stuck at a certain weight on bench, then put on some bodyweight... then kept gaining on bench after you broke through your plateau?

[IRONMANN1]

Damn VERY impressive front squat vid!!! and deads after them you are my hero :D

Thanks Rog :p

lol, just now saw it ;)


Strong stuff Iron, seriously strong stuff. I've never seen anybody on here do that kind of front squatting. Even more impressive is that your over six feet tall. Bodyweight ain't everything, if you were 300 pounds i could understand :p

Man i appreciate it Y&S. Legs and back have always been my strong point. I'm working on bringing up my chest numbers, and they are def. going up. The program (power/hypertrophy) i'm on is really something special for boosting strength and size. Best of both worlds :).


Not that I have any idea of what im talking about, but could it be that while he was on making great gains, that it boosted his strength and weight and hes still gaining off that?

Like, say if you were stuck at a certain weight on bench, then put on some bodyweight... then kept gaining on bench after you broke through your plateau?

Stop selling yourself short by putting that disclaimer out every time you post lol. Phreek you know what your doing/saying.

I completely agree with you. But even more important is that i understand that i have to eat even more to keep gaining. For example if 3200 calories kept you gaining at 200lbs, it very well may not keep you gaining at 210lbs...so you bump up the cals accordingly. While everyone says +food is bad, i disagree. ++food is bad :)

[ThickAsABrick]

You really need to work on your squatting strength, IM.
Dolt is catching up, ya know.

;)

[IRONMANN1]

You really need to work on your squatting strength, IM.
Dolt is catching up, ya know.

;)

:D

[ThickAsABrick]

your new user title roffles my waffles

[IRONMANN1]

your new user title roffles my waffles

lolz :D

[IRONMANN1]

Hypertrophies Chest/Arms -- 75 Minutes

Incline DB Press GVT

40x20
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10

Incline DB Fly

35x10
45x10
55x10

Smith Super CGBP 4"

135x10
185x10
205x7
185x10

superset with

BB Curl

65x10
95x10
120x8
105x8

Floor Triceps Extension

25x20
45x15
75x8
85x8
90x8
75x10

superset with

DB Preacher Curl/EZ Spider Curl

30x8
55x8
55x8

Pressdown v-bar

100x15
140x10
190x8; 140x6

superset with

Incline Strict Curl

30x15
35x12
35x10


Damn, sick ass lift. That GVT was B.R.U.T.A.L. I was shaking like a mother ****er by the 7th set. 1 minute rest time between first 7 sets, then 1.5 on the last 3. This really took a ****load out of me for the rest of the workout, so i pulled the weight back on the cgbp and went for reps. They were still tough. Crazy pump, CRAZY.

Awesome, fun, and challenging :p

[kennny d]

good job whacko, I see you're tri ext's are gettin up there

strong ass curls too man

[LSU1]

good stuff man, mad DOMS tommorrow i bet

:p

[IRONMANN1]

Hypertrophies Chest/Arms -- 75 Minutes

Incline DB Press GVT

40x20
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10
70x10

Incline DB Fly

35x10
45x10
55x10

Smith Super CGBP 4"

135x10
185x10
205x7
185x10

superset with

BB Curl

65x10
95x10
120x8
105x8

Floor Triceps Extension

25x20
45x15
75x8
85x8
90x8
75x10

superset with

DB Preacher Curl/EZ Spider Curl

30x8
55x8
55x8

Pressdown v-bar

100x15
140x10
190x8; 140x6

superset with

Incline Strict Curl

30x15
35x12
35x10


Damn, sick ass lift. That GVT was B.R.U.T.A.L. I was shaking like a mother ****er by the 7th set. 1 minute rest time between first 7 sets, then 1.5 on the last 3. This really took a ****load out of me for the rest of the workout, so i pulled the weight back on the cgbp and went for reps. They were still tough. Crazy pump, CRAZY.

Awesome, fun, and challenging :p

..........Bizzzzzzump :D

[IRONMANN1]

good job whacko, I see you're tri ext's are gettin up there

strong ass curls too man

Thhhhhxxxx :D Yeah man, they are! And guess what, NO ELBOW PAIN FTMFW!

I dont know why or how it went away, but it gives me a boner :D


good stuff man, mad DOMS tommorrow i bet

:p

OH HELL YEAH, and you know what??? I cant fuggin wait :D

Thx markio

[BluntD]

Holy f'in volume Batman! That's pretty nuts!

You liken the GVT I take it? It's good **** man, big time pump! Strong curls man, starting to bring it! ;)

Ohh I'm a personal fan of "BROlt" as well as the other two. LOL

[IRONMANN1]

Holy f'in volume Batman! That's pretty nuts!

You liken the GVT I take it? It's good **** man, big time pump! Strong curls man, starting to bring it! ;)

Ohh I'm a personal fan of "BROlt" as well as the other two. LOL

Hell yeah man it was crazy, but i LOVED IT! Crazy pumps...and yeah boyeee i'm workin on teh curls :D


Added :D


thx blunto

[I dont work at Ballys]

70 x 10 x 10 = no thanks. you can have it! 1 minute rest too, thats nutty. nice curl power too you are curling small moons (no worlds)

[IRONMANN1]

70 x 10 x 10 = no thanks. you can have it! 1 minute rest too, thats nutty. nice curl power too you are curling small moons (no worlds)

Heh, thanks ballys :D

Back squats today :eek:

360x8? :p

[IRONMANN1]

Hypertrophy Legs/Calves -- 60 Minutes

BB Back Squat

135x10
225x5
315x3
360x8
335x8
275x10

Lying Leg Curl

120x10
140x10
120x10

superset with

Leg Ext

135x10
165x10
150x10

Standing Calf DC

155x8
215x8
175x8



BLOT POWER

[LSU1]

nice job dude

how much are you weighing these days?