Iron's Recomp And Gfh Journal: Nothin To It But To Do It! [Archive] - Page 18

IRONMANN1

11-21-2007, 12:14 PM

Power Lower -- 60 Minutes

Conventional Deadlift

135x10
225x5
315x3
405x3
465x3
495x2

Front Squat

135x10
185x5
225x5
255x5
275x5 PR for reps :p

GHR

BWx8
BWx10
BWx10

Seated Calf

Wasnt feelin it today guise. The gym was empty, and i def. feed off of a full gym. I felt distracted, uncomfortable, and damned HUNGRY LOL (even tho i ate right before i went :p). Got two reps with 5 plates, and started to pull on the third, but felt teh back round, so i dumped it. Just wasnt there mentally today yalls. Keepin reps 5+ on fronts for awhile. That 275 set was pretty taxing after all the prior work. Anywho, got the job done.

Yall have a yummilicious Thanksgiving! :D

I_love_crows

11-21-2007, 12:22 PM

Wasnt feelin it today guise. The gym was empty, and i def. feed off of a full gym.

Yeah, your deadlifts suck ass you weak bitch... :rolleyes:

:D

Damn, strong 5 plates for a double. I know what you mean about feeding off of a full gym...that's usually a green light for PRs. You'll get it next time mang, have a good Thanksgiving. Turkey bulking FTW!!111!!1

IRONMANN1

11-21-2007, 12:32 PM

Yeah, your deadlifts suck ass you weak bitch... :rolleyes:

:D

Damn, strong 5 plates for a double. I know what you mean about feeding off of a full gym...that's usually a green light for PRs. You'll get it next time mang, have a good Thanksgiving. Turkey bulking FTW!!111!!1

No doubt bruh :p

I plan on stuffing my face for a solid hour, then going straight to bed for 12 hours :D

Happy Thanksgiving muh friend :D

LSU1

11-21-2007, 12:46 PM

great lift man, good call to avoid the bad form too, glad to see that from ya

enjoy the holidays man, hope yall have a good one

IRONMANN1

11-21-2007, 01:02 PM

great lift man, good call to avoid the bad form too, glad to see that from ya

enjoy the holidays man, hope yall have a good one

Thanks Mark.

Happy holidays to you as well :)

kennny d

11-21-2007, 02:12 PM

sick deads man, crazy fronts as well

enjoy thanksgiving, itll give me a good boost on the bulk

givenr

11-21-2007, 02:31 PM

No doubt bruh :p

I plan on stuffing my face for a solid hour, then going straight to bed for 12 hours :D

Happy Thanksgiving muh friend :DHoly jeebus, you gained about 20lbs since I've been in here last... what have you been eating?

young and strong

11-21-2007, 04:24 PM

Strong stuff all round, i guess i'm going to have to learn how to feel my back when deadlifting and stop the rep as well.

Good work brotha!!

I dont work at Ballys

11-21-2007, 04:29 PM

5 plates for 2 and 275 x 5!!!! :cool:

i bet you'll beat that next go around dude, but still strong as hell!

IRONMANN1

11-21-2007, 05:06 PM

sick deads man, crazy fronts as well

enjoy thanksgiving, itll give me a good boost on the bulk

Thanks dk..

...and you too bubba :)

Holy jeebus, you gained about 20lbs since I've been in here last... what have you been eating?

lots of chicken, steak, and oats :p

Strong stuff all round, i guess i'm going to have to learn how to feel my back when deadlifting and stop the rep as well.

Good work brotha!!

thanks y&s...

..i still catch myself being stubborn on deads here and there, but it's def. beneficial to know when to abort a lift...in terms of longevity in this sport.

5 plates for 2 and 275 x 5!!!! :cool:

i bet you'll beat that next go around dude, but still strong as hell!

Thanks ballys, and i sure hope so :)

Happy Thanksgiving all!

IRONMANN1

11-23-2007, 11:29 AM

Hypertrophy Chest/Arms -- 75 Minutes

Incline DB Press

40x15
60x10
80x14
100x8
95x8
95x8

Incline DB Fly

50x8
70x8
65x7
50x8

Smith Super CGBP 4"

135x8
185x8
225x8
215x7
205x8;135x6

superset with

BB Curl

65x10
95x10
115x10
105x10

Floor Tri Ext

25x15
45x10
75x12
95x7
75x8

superset with

EZ Preacher Curl

75x8
75x8
75x8

WG Pressdown

130x10
190x10
190x10

superset with

Two Arm High Cable Curl

30x10
50x10
60x10

Pretty damn good workout. I was really gunning for 100x10 on incline DB presses today, but just didnt get there. I failed on the 9th :/...This is prolly actually a PR since i didnt use a spotter to get em into place. Def stronger than last week. PR'd the third set with the 95's. I'm done using heavy ass weight for flys..the lighter i go, the better pump and contraction i get. Solid reps there. FINALLY hit 225x8 on my 4" cgbp's. I've been gunning for this for like 6 weeks now lol. It's just so damn tough after all the DB pressing, but i finally got there. Will go for two sets next week of 225x8. BB curling was purty strong..pr there. My lying ext's are finally getting respectable. I'm just in awe that the elbow pain has totally vanished. NO pain whatsoever on the heavy sets. Pretty cool. Guess muh elbowz are like DK's :D Really good pump in there today :)

young and strong

11-23-2007, 10:00 PM

Strong stuff there maaann!!!

I'm really like your rowing and pushing strength now. I mean 300x6 is freakin awsome on BB rows.

Deadlifts and squats are strong as always :p

IRONMANN1

11-24-2007, 07:49 AM

Strong stuff there maaann!!!

I'm really like your rowing and pushing strength now. I mean 300x6 is freakin awsome on BB rows.

Deadlifts and squats are strong as always :p

Thanks Y&S :D

I dont work at Ballys

11-24-2007, 08:10 AM

I'm done using heavy ass weight for flys..the lighter i go, the better pump and contraction i get. Solid reps there.

hah i was gonna say somethin about this man! glad we are on the same page here. i mean you were doing fly's with 70% of what you do your presses with, that just doesnt make a whole lot of sense to me. i think the exercise is much more effective with a lighter weight.

congrats on the super duper smith presses! and how was your t-day?

kennny d

11-24-2007, 09:54 AM

nice, and yea dude even though its not a written PR I still feel good when I hit good numbers on DB pressing when I don't have a spotter... cause I know if I did I would bust out a few more reps

I agree on the fly's too, I've been messing with so many different ways to do them lately... changing grips and whatnot, using lighter weights

good to see the elbows good man

IRONMANN1

11-24-2007, 10:23 AM

hah i was gonna say somethin about this man! glad we are on the same page here. i mean you were doing fly's with 70% of what you do your presses with, that just doesnt make a whole lot of sense to me. i think the exercise is much more effective with a lighter weight.

congrats on the super duper smith presses! and how was your t-day?

Yeah i def. think many go to heavy on flys around here. It just ends up turning into a press.

Thanks mang, t-day was great! Got a bunch of leftovers from teh fam in my fridge..cant beat that! How was yours?

nice, and yea dude even though its not a written PR I still feel good when I hit good numbers on DB pressing when I don't have a spotter... cause I know if I did I would bust out a few more reps

I agree on the fly's too, I've been messing with so many different ways to do them lately... changing grips and whatnot, using lighter weights

good to see the elbows good man

Thanks dk. The elbow deal is pretty awesome man. Usually when your stubborn things get worse, but this one got to 100% LOL :D

W8isGR8

11-24-2007, 10:38 AM

steeeeeeeeerrrrrrroooooiiids

juicer

IRONMANN1

11-24-2007, 10:48 AM

Hypertrophy Legs/Calves -- 70 Minutes

Box Squats @ Parallel

135x5
135x5
185x5
185x5
225x5
225x5
275x5
275x5

PL Style Squat

135x5
185x5
225x5
315x2
365x1
275x8
225x8

Plate Loaded Leg Press

270x10
450x10
630x10
810x7

Lying Leg Curl

130x14
140x8
110x10

Standing Calf Raise

This was kind of a trial and error gym session. Did a good bit of work with the box to get my form on que. I got one vid of the 185 set. After i felt comfortable with my form, i took the box away and worked up to 365. I got vids of the 315x2, 365x1, and 275x8. Anywho, this def. feels different that's for sure..but my back is in a much safer position throughout the move. No lagging, rounding, etc..It's going to take a couple weeks getting use to the lower bar position and wide stance, but looking forward to progressing with this method of squatting. I had Bo look at my form (ex PL Competitor) and he kept saying i was going to low, lol, so i had to continually shorten it up every time i had him look...he said everything else was perfect. Leg pressing was still surprisingly strong after all the squatting. Purty good overall :)

W8isGR8

11-24-2007, 10:52 AM

Why the switch on squats? Legs starting to get too big? :D

IRONMANN1

11-24-2007, 10:58 AM

steeeeeeeeerrrrrrroooooiiids
juicer

??

What *****!?

IRONMANN1

11-24-2007, 11:00 AM

Why the switch on squats? Legs starting to get too big? :D

lol, na just tryin something different.

W8isGR8

11-24-2007, 11:01 AM

??

What *****!?

lol, na just tryin something different.

lol, just f*cking with ya

IRONMANN1

11-24-2007, 11:06 AM

lol, just f*cking with ya

What's your thought on PL style vs Oly style W8?

W8isGR8

11-24-2007, 11:16 AM

What's your thought on PL style vs Oly style W8?

I think if you want big legs, squat oly style. If you want a big squat, do PL style.

I really don't think PL squats offer anything. If you want PC work, do deadlifts. I think they suck for leg development.

IRONMANN1

11-24-2007, 11:27 AM

I think if you want big legs, squat oly style. If you want a big squat, do PL style.

I really don't think PL squats offer anything. If you want PC work, do deadlifts. I think they suck for leg development.

I agree with you. While squatting today, i felt NOTHING in my legs lol. Narrow stance is where it's at for leg development.

That's exactly what i needed to hear :p

I dont work at Ballys

11-24-2007, 11:48 AM

Thanks mang, t-day was great! Got a bunch of leftovers from teh fam in my fridge..cant beat that! How was yours?

mine was great man thanks. honestly i was more excited about sleeping in than anything else though :p

nice "trial and error" session on legs too. those can be alot of fun, as long as its not all "error"

I think if you want big legs, squat oly style. If you want a big squat, do PL style.

I really don't think PL squats offer anything. If you want PC work, do deadlifts. I think they suck for leg development.

DD in disguise? :D

i kinda agree, but i think you mean "quads" and not "legs". technically speaking, "legs" refers to below the knee though, and upper "leg" is the "thigh". but... yeah. oh and it depends on rep ranges too, dont forget to stay within optimal muscle hypertrophy rep ranges. hypertrophy 8-12 repetitions time under tension under one nation under god.

IRONMANN1

11-24-2007, 11:53 AM

mine was great man thanks. honestly i was more excited about sleeping in than anything else though :p

nice "trial and error" session on legs too. those can be alot of fun, as long as its not all "error"

DD in disguise? :D

i kinda agree, but i think you mean "quads" and not "legs". technically speaking, "legs" refers to below the knee though, and upper "leg" is the "thigh". but... yeah. oh and it depends on rep ranges too, dont forget to stay within optimal muscle hypertrophy rep ranges. hypertrophy 8-12 repetitions time under tension under one nation under god.

I hear ya on the sleep bub, i certainly been doing the same :D I'm averaging 10+ hours/day right now lol, since i'm off from work for vaca. :D

And i agree with the bottom portion of your post, even tho it's basically common sense :p

I dont work at Ballys

11-24-2007, 11:57 AM

I hear ya on the sleep bub, i certainly been doing the same :D I'm averaging 10+ hours/day right now lol, since i'm off from work for vaca. :D

And i agree with the bottom portion of your post, even tho it's basically common sense :p

basically i think W8 was saying PL squats are not the best for quad development. which i agree with.

IRONMANN1

11-24-2007, 11:58 AM

basically i think W8 was saying PL squats are not the best for quad development. which i agree with.

That's a big 10-4 rubber ducky.

5Six

11-24-2007, 12:07 PM

Seen you posting in some other logs. So I'm here to check it out :D

Great number on squats man. Especially the PL!

IRONMANN1

11-25-2007, 10:47 AM

Seen you posting in some other logs. So I'm here to check it out :D

Great number on squats man. Especially the PL!

Thanks bud, glad to have you :)

IRONMANN1

11-25-2007, 11:01 AM

Hypertrophy Shoulders/Back/Traps/Cardio -- 80 Minutes

DB Shoulder Press

20x20
50x15
55x15
60x12
55x10

superset with

Rack Pullup

BWx12
BWx12
BWx12
BWx12

Strict Seated Lateral

15x15
20x15
20x15
20x15

superset with

HS Iso Row

90x10/10
90x10/10
90x10/10

Standing DB Shrug paused

80x10
100x12
70x12

superset with

CG PD

135x15
135x15
135x15

Cardio

30 min walking on incline. Burned 400 calories.

Damn, night before last i slept on my stomach and woke up with my chin on my pillow. No big deal till i got out of bed and noticed my back was fux0red. So squatted yesterday, which was a mistake...so it was hurting fuking bad today. Kept the belt on the entire workout and went 10+ rep. Got a great pump. Since i was going such high rep i supersetted everything. Had a good sweat going to banged out 30 minutes of cardio to keep it going.

This back thing should heal up quick, but may need to take the week off from pulling/rowing/squatting. Resting till Tuesday :)

I dont work at Ballys

11-25-2007, 02:21 PM

yeah...... you'll be back at it tomorrow i bet :p

gymratluke

11-25-2007, 03:29 PM

Take care of that back man!

LSU1

11-25-2007, 05:20 PM

nice work lately man, some pretty good sessions

sorry to hear about the back, definatley be smart about letting it heal up

i agree also about the db flyes. i still got a good mmc when i went heavier but damn they put so much stress on my triceps when i went heavy that it really isnt worth it. a quality contraction for high reps with weights like 45lbs still works well

young and strong

11-25-2007, 05:22 PM

Take care of the back big guy

pretty light workout from you so nothing i can really comment on.

5Six

11-25-2007, 05:45 PM

Hope the back recovers soon, Iron. And I'm digging the supersets :D

IRONMANN1

11-25-2007, 06:51 PM

yeah...... you'll be back at it tomorrow i bet :p

haha...tomorrow is actually a scheduled off day :p

Take care of that back man!

Will do Luke, nothing major here by any means.

nice work lately man, some pretty good sessions

sorry to hear about the back, definatley be smart about letting it heal up

i agree also about the db flyes. i still got a good mmc when i went heavier but damn they put so much stress on my triceps when i went heavy that it really isnt worth it. a quality contraction for high reps with weights like 45lbs still works well

Thx marko.

It's already healing bro. It was just a minor strain, from sleeping funny for several hours :D Didnt help that i lifted on it, but i dont think that even furthered it much. No doubt it'll be healed up real fast, but i wont hurry it.

I def. agree about the DB flys brah. I too felt a solid contraction and mmc with heavier weights, but it's just that much better, and safer with less weight.

Take care of the back big guy

pretty light workout from you so nothing i can really comment on.

Will do bud, should be a very quick heal.

yeah, didnt wanna push it...so just took it light and got a nice pump.

Hope the back recovers soon, Iron. And I'm digging the supersets

Thx bud! and....THANKS! :D

PhreEkGarden

11-26-2007, 03:10 AM

dparm99

11-26-2007, 03:14 AM

Hope the back heals soon mate!

ozzybob

11-26-2007, 02:58 PM

Not the back again!

Every time I get any back issues I get angry and think not again.

I am sure you didn't go too far this time. Good to back of and let it heal.

Nice work big fella!

IRONMANN1

11-26-2007, 04:42 PM

When you say PL style squat... are you setting up real wide with toes pointing out? Bar low and back bent over a bit more?

I tried squatting one day with a wide stance like that with my toes out... I either wasnt meant to squat like that or REALLY need to work on my flexibility cuz it hurt like a bitch afterwards and not in a good way... heh.

Yep, that's the one.

I dont much like it either. I had to really 'try' to get to parallel.

Narrow stance is def. the way i'm going to continue to squat. Just going to continue to work on form.

Hope the back heals soon mate!

Thx bud :)

Not the back again!

Every time I get any back issues I get angry and think not again.

I am sure you didn't go too far this time. Good to back of and let it heal.

Nice work big fella!

Yep, teh stupid back :p

I think it will heal quick, but was still hurting like a bitch today. I'm going to take the week off from pulling and squatting moves...so that sucks, but no biggy :)

IRONMANN1

11-26-2007, 04:44 PM

5Six

11-26-2007, 04:50 PM

Cardio -- 40 Minutes

Treadmill

HIIT -- Burned 654 Calories and covered 3.04 Miles.

Busted some serious ass. I was doing all types of **** lol. One of my high intensity intervals were 7.5mph on 11 incline...nasty sweat and feeeeelin good :)

Nice man! I'm not sure if I could handle 40 min of HIIT. haha

IRONMANN1

11-26-2007, 04:56 PM

Nice man! I'm not sure if I could handle 40 min of HIIT. haha

haha thanks bud.

It really wasnt tooo bad at all. I did 2 minutes walking/one minute running...so i had ample time to rest.

Gettin in the gym tonight?

5Six

11-26-2007, 05:09 PM

haha thanks bud.

It really wasnt tooo bad at all. I did 2 minutes walking/one minute running...so i had ample time to rest.

Ah, I thought it was one-and-one, I guess I can forgive you for doing it the slacker way. :D

Gettin in the gym tonight?

Nah, not tonight. Got some more studying too do. I would also like to do cardio, but it's a Monday and I refuse to go to the gym on Monday evenings.

And my other gym's operation is impaired due to a strike. This is where I've been doing a combo of polmetrics/cardio, and I've been itching for it lately.

J.L.C.

11-26-2007, 05:21 PM

Cardio -- 40 Minutes

Treadmill

HIIT -- Burned 654 Calories and covered 3.04 Miles.

Busted some serious ass. I was doing all types of **** lol. One of my high intensity intervals were 7.5mph on 11 incline...nasty sweat and feeeeelin good :)

Vids or it didn't happen

Seriously, you guys need to start filming your cardio sessions

(not serious)

PhreEkGarden

11-26-2007, 05:22 PM

Cardio -- 40 Minutes

Treadmill

HIIT -- Burned 654 Calories and covered 3.04 Miles.

Busted some serious ass. I was doing all types of **** lol. One of my high intensity intervals were 7.5mph on 11 incline...nasty sweat and feeeeelin good :)

Damn. Come make my fat ass get on the treadmill....

PhreEkGarden

11-26-2007, 05:23 PM

Vids or it didn't happen

Seriously, you guys need to start filming your cardio sessions

Yeah, and then put really hardcore music to it. Then ill put it on my IPOD and watch it while I run! IT WILL BE AWESOME!

(no homo)

I dont work at Ballys

11-26-2007, 05:35 PM

Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg Hiit Omg

Omg.

IRONMANN1

11-26-2007, 05:40 PM

Ah, I thought it was one-and-one, I guess I can forgive you for doing it the slacker way. :D

Nah, not tonight. Got some more studying too do. I would also like to do cardio, but it's a Monday and I refuse to go to the gym on Monday evenings.

And my other gym's operation is impaired due to a strike. This is where I've been doing a combo of polmetrics/cardio, and I've been itching for it lately.

I hear ya with the monday bench presser/curlers...it's fcuking annoying.

Vids or it didn't happen

Seriously, you guys need to start filming your cardio sessions

(not serious)

rofl

Damn. Come make my fat ass get on the treadmill....

haha...i actually enjoy cardio, especially hiit.

U getting teh fat? I've certainly put some on, but have controlled it FAR better than last year.

It's the nature of the bulk.

Yeah, and then put really hardcore music to it. Then ill put it on my IPOD and watch it while I run! IT WILL BE AWESOME!

(no homo)

lol

IRONMANN1

11-26-2007, 05:41 PM

PhreEkGarden

11-26-2007, 05:42 PM

U getting teh fat? I've certainly put some on, but have controlled it FAR better than last year.

It's the nature of the bulk.

Ehh for a while I was doing really well... this last month though I kind of let my diet go and gained a bit of fat I can tell. I know what I need to do though so it wont be hard to just start maintaining weight again.

I dont work at Ballys

11-26-2007, 05:43 PM

Oh btw, i just saw a commercial for MALE BIRTH CONTROL PILLS.

FINALLY!! :rolleyes:

yes! now i dont have to wear a condom when i ra..... oh, uhm i mean, cool... :o

IRONMANN1

11-26-2007, 05:46 PM

Ehh for a while I was doing really well... this last month though I kind of let my diet go and gained a bit of fat I can tell. I know what I need to do though so it wont be hard to just start maintaining weight again.

I know what you're sayin bub. It's easy to slide for a month, then BAM, 5lbs of fat gain...straight fat gain lol

yes! now i dont have to wear a condom when i ra..... oh, uhm i mean, cool... :o

wHAts a ConDem? :confused:

I dont work at Ballys

11-26-2007, 05:49 PM

wHAts a ConDem? :confused:

its that thing the people on the Maury Show always forget to wear.

IRONMANN1

11-26-2007, 05:53 PM

its that thing the people on the Maury Show always forget to wear.

yeah, i think teh nikkas refer to it as a due ragg

I dont work at Ballys

11-26-2007, 05:59 PM

o snap son

IRONMANN1

11-26-2007, 06:09 PM

o snap son

[living on teh edge]What nikka?[/living on teh edge]

gymratluke

11-26-2007, 07:29 PM

IRONMANN1

11-27-2007, 06:16 PM

NOICE!!!

THOINKS!! :D

IRONMANN1

11-27-2007, 06:25 PM

Power Upper -- 40 Minutes

BB Bench Press

135x5
135x5
135x5
185x5
225x5
255x3
275x3
315 x Negative
315 x Negative
225x9

BB Bent Row

--

Smith Shoulder Press

135x8
200x2
190x3
175x4

BB Shrug

--

6 sets bicep work

My back is fcuking killing. Took me forever to warm up on bench. I should of scrapped this workout the minute i layed down on the bench. TBH i shoulda never went in. Bench was strong. 275x3 :) 315 does not feel heavy. I might try to press next go around, even though i know it's not there lol. I think i could press 305 though. My back was killing after bench. Should of not done shoulder presses, but oh well.

I'm out of the gym till this heals.

PhreEkGarden

11-27-2007, 06:27 PM

Nice benching IRON. Sounds like you need some healing time, hope it gets better soon. The workouts are just going to drag it on though. Goodluck with 315 when the time comes. :D

I dont work at Ballys

11-27-2007, 06:29 PM

dammit, you got me beat on bench (i think) :mad:

DAMMIT!!!

well, take all the time you need to rest...all the time in the world, hehehe

gymratluke

11-27-2007, 06:52 PM

Nice man!! Trips w/ 275 is awesome!!

kennny d

11-27-2007, 07:04 PM

take the time off bud, you sure it was just the akward sleeping that messed up your back?

LSU1

11-27-2007, 09:00 PM

hope the back heals up man, nagging injuries are such a thorn in the side, hope it gets better soon

young and strong

11-28-2007, 01:37 AM

Strong stuff broski, You've added on rep each week on 275 :p. Strong bench plan haha.

Your back must be really fuked if it hurt doing bench :(. Take it easy.

wala

11-28-2007, 01:44 AM

Yooooooooooooo!

Cool lifting dude.. watch that back ;)

ThickAsABrick

11-28-2007, 05:12 AM

I'm out of the gym till this heals.

Good idea, brokeback.

Recover quickly.

I_love_crows

11-28-2007, 08:53 AM

Rest up that back Iron. And good luck with the pressing during the next workout. You'll be up to three plates in no time. ;)

Jorday

11-28-2007, 05:18 PM

Nice benching bro.

I hope you have better luck with 3 plates than I did. I finally said to hell with it after failing it a bunch of times. lol. :(

IRONMANN1

11-29-2007, 05:33 AM

Nice benching IRON. Sounds like you need some healing time, hope it gets better soon. The workouts are just going to drag it on though. Goodluck with 315 when the time comes.

Yep, taking some time off. I'm going to go ahead and give myself till Saturday, then might ease back in there...and just turn this into a deload.

dammit, you got me beat on bench (i think)

DAMMIT!!!

well, take all the time you need to rest...all the time in the world, hehehe

haha will do

Nice man!! Trips w/ 275 is awesome!!

Thx lukey

take the time off bud, you sure it was just the akward sleeping that messed up your back?

Well, sleep started it, then i furthered it doing box squats.

hope the back heals up man, nagging injuries are such a thorn in the side, hope it gets better soon

Thx mark :/

Strong stuff broski, You've added on rep each week on 275 :p. Strong bench plan haha.

Your back must be really fuked if it hurt doing bench :(. Take it easy.

Thanks bub, and i wish i was adding a rep/week. I've been stuck at 275x2 for 3 weeks, and finally hit the 3rd

Yooooooooooooo!

Cool lifting dude.. watch that back ;)

haha will do wala

*performs the foot shuffle*

Good idea, brokeback.

Recover quickly.

Rest up that back Iron. And good luck with the pressing during the next workout. You'll be up to three plates in no time. ;)

Thx bud, and that's what i'm gunning for :)

Nice benching bro.

I hope you have better luck with 3 plates than I did. I finally said to hell with it after failing it a bunch of times. lol. :(

lol, thanks J

And hopefully i'll get there soon bub.

I'll get to yalls journals asap. Times are a bit trying right now

Rune

11-30-2007, 09:47 AM

IRONMANN1

11-30-2007, 03:26 PM

Nice job dude, bench is really getting there, not sure about 315 yet, probably when you can hit 275x5 (IIRC thats around what the diff was when I hit 315 on decline). You feel the negatives are helping you much/ They always seemed to work well for me in regards feeling more comfortable with the weght and adding strength.

Yeah i def. dont have 315 in me yet, but it's not toooo far off. Yeah, i think the negatives are helping. I just keep it real slow on the negative, then have the spotter pull it off...no struggling whatsoever on the positive.

Thanks rune.

IRONMANN1

11-30-2007, 03:42 PM

Hypertrophy Chest/Arms -- 65 Minutes

Incline BB Press

135x5
135x10
185x8
225x4
205x7
185x10
155x10

DB Fly
45x10 Incline
45x10 ""
45x10 flat
45x10 ""

Smith Super CGBP 4"

135x10
185x10
225x8
235x6; 185x7

superset with

BB Curl

95x10
105x10
105x10
85x12

Lying Floor Ext

45x10
75x12
95x7; 75x8

superset with

EZ Preacher Curl

75x10
75x8
75x8

High Pulley Two Arm Curl

40x10
50x12
60x9

superset with

WG Pressdown

105x10
135x7; 120x8

Pretty good gym session here. Decided to do incline BB since my back is still buggered...DB's were def. a no go. Form was a bit shaky at first, but worked up to 225 with super solid controlled slow negative reps. All were touch, small pause on chest, then go..even the 225 set. Incredible pump all over tonight. Still not going to be able to do any type of lower/back work till this back is more than healed. Just not risking it. Besides, my weak points are chest/arms, so this is time for em to catch up right??? :D

Got in my Torrent tonight, and boy is it yummy! Thick and rich..mmm :D

Got my X-Factor as well, but going to hold off till i start my cut. Looking forward to it though! I'm planning to start my cut January 1. Going to be a bit early this year because i'm going to do it a bit different. I'm not sure what the plan is yet...tossing a number of ideas around from full on keto, to timed carb...I'm leaning to timed carb as of now. But it will be very strict. I want muh abz0rs back :)

I_love_crows

11-30-2007, 03:50 PM

Nice one Iron. Pressing is steadily increasing I see.

First time trying Torrent? I drink that **** like candy...

IRONMANN1

11-30-2007, 03:53 PM

Nice one Iron. Pressing is steadily increasing I see.

First time trying Torrent? I drink that **** like candy...

Thanks ILC

Yep, first time. Gawd it's like drinking a sweet tart milk shake lol....soooooooo goooooooooooood :)

wala

11-30-2007, 03:54 PM

haha will do wala

*performs the foot shuffle*

You watch, it will save your life one day (yes, serious)

COOL workout Iron, strong incline benching and I envy you with the CGPB smith.. That was on e of the only things I found that machine useful for and I no longer have it at this gym..

I'm really getting so jealous of seeing everyone's journals now while I'm on the rest week... lol

2 days to go..

I_love_crows

11-30-2007, 03:56 PM

Thanks ILC

Yep, first time. Gawd it's like drinking a sweet tart milk shake lol....soooooooo goooooooooooood :)

Torrent is only shake that I actually look forward to drinking. It's a taste bud orgasm.

IRONMANN1

11-30-2007, 04:01 PM

Torrent is only shake that I actually look forward to drinking. It's a taste bud orgasm.

So has it been effective for you?? I've heard GREAT things about it...and the ingredient profile is stunning..

IRONMANN1

11-30-2007, 04:04 PM

You watch, it will save your life one day (yes, serious)

COOL workout Iron, strong incline benching and I envy you with the CGPB smith.. That was on e of the only things I found that machine useful for and I no longer have it at this gym..

I'm really getting so jealous of seeing everyone's journals now while I'm on the rest week... lol

2 days to go..

Thanks walllaaaaaaaaa :)

Yeah i LOVE the cgbp on smith...super close grip...it kills my tri's, like no other bb cgbp could NEVER do (without pain).

2 days will FLY by...and you'll be rested up and ready TO KILL IT :D

kennny d

11-30-2007, 04:44 PM

strong beach hypertrophy day bud, :D

how much longer you taken off from back stuff, the week?

IRONMANN1

11-30-2007, 05:26 PM

strong beach hypertrophy day bud, :D

how much longer you taken off from back stuff, the week?

Thanks :D

Dunno exactly. I think if i take it real easy, it should be good to go by monday or so..

I'm not pressing it, no real need to. Lets me focuzz on teh chest0rz and armzies :)

BluntD

11-30-2007, 05:40 PM

You big 220lb ogre you should be benching 375, take some of that lower body strength and move it up there haha! :D

nice job brotha man, keep rollin

IRONMANN1

11-30-2007, 05:49 PM

You big 220lb ogre you should be benching 375, take some of that lower body strength and move it up there haha! :D

nice job brotha man, keep rollin

I know my pressing is a fuggin joke, but i'm working HARD on it. It's coming around. I'm going to get back down to around 205ish this year with my cut, and hope to keep all strength plus some.

Thanks tho blunto

young and strong

12-01-2007, 01:03 AM

Good stuff mate, why does your back hurt doing DB but not BB incline bench buddy??

IRONMANN1

12-01-2007, 06:54 AM

Good stuff mate, why does your back hurt doing DB but not BB incline bench buddy??

Having to kick 100lb DBs up is really painful and risky to teh old back, so i prefer just unracking and racking a BB when it's buggered.

Thanks bud :)

IRONMANN1

12-01-2007, 10:06 AM

Cardio/Forearms -- 60 Minutes

IM1 Cardio

40 Minutes of Jogging, Sprinting, Walking on Incline.

Burned 630 calories.

Forearm Circuit

Underhand wrist curls superset with Overhand wrist curls

Down to 217 morning weight. Not really trying to lose weight, just tightening up the diet. Will prolly get to 215 this week.

X-Factor starts in a month + cut :eek:

IRONMANN1

12-02-2007, 03:07 PM

Hypertrophy Shoulders/Back -- 40 Minutes

DB Shoulder Press

25x20
50x10
75x10
70x10
65x10

superset with

Chest-Supported T-Bar

45x12
70x12
90x12
100x12
90x12

Lying Lateral

15x15
15x10;20x8
20x10; 15x10

superset with

Rack pullup

BWx10
BWx10
BWx10

Standing DB Shrug paused

75x10
85x10
100x10

superset with

Straight Arm PD

45x12
45x12
45x12

Had zero time in there today cause i had to entertain some customers at the Panthers game with little notice. Still got in there and fuggin ripped it up. All this was done in under 40 minutes. Awesome pump, and strength was solid with the constant tension of the supersets. Drunk as a mother**** now tho :( :D

Dinner time :p

Rune

12-02-2007, 09:06 PM

Not bad, figured more on the shoulder presses though. :p

IRONMANN1

12-04-2007, 04:14 PM

Not bad, figured more on the shoulder presses though. :p

Superset everything. Kinda tough :)

IRONMANN1

12-04-2007, 04:19 PM

Power Upper -- 45 Minutes

BB Bench Press

135x5
135x5
185x5
225x7
280x1
265x3
245x5

Bent BB Row

135x10
225x8
275x6
255x6
235x10

Smith Shoulder Press

135x8
195x3
185x5
175x5; 155x4

BB Shrug

---

lol at this workout. Fighting with teh gf, was thinking that may boost me some in the gym, but def. didnt. Did the opposite. Weak on everything. Oh wells.

Oh and, i had 280x2 in me pretty handily, but i was mentally fcuked.

nads786

12-04-2007, 04:29 PM

fighting with the gf always ****s up my workouts too

esp shoulder workouts bc of all the slapping and such

IRONMANN1

12-04-2007, 04:33 PM

fighting with the gf always ****s up my workouts too

esp shoulder workouts bc of all the slapping and such

lol...you slap back? I swing the hammer (yes penor)

nads786

12-04-2007, 04:34 PM

lol...you slap back? I swing the hammer (yes penor)

but then she knocks out and has huge bruises, wtf am i supose to tell the ER

doctor? an elephant came into the house and hit her with his nose?

IRONMANN1

12-04-2007, 04:35 PM

but then she knocks out and has huge bruises, wtf am i supose to tell the ER

doctor? an elephant came into the house and hit her with his nose?

I usually just say she likes it rough and bit off more than she could chew this time around :)

W8isGR8

12-04-2007, 04:41 PM

Wow, strong rowing more than you bench

LSU1

12-04-2007, 06:25 PM

good job man, not too bad

sucks aout the **** with the gf, i hope that clears up soon. i know how that can go

young and strong

12-04-2007, 07:17 PM

Awsome benching and rowing, how's the back feeling?? Must be better if you can BB row with that weight :D

IRONMANN1

12-05-2007, 02:56 PM

Wow, strong rowing more than you bench

Yep

good job man, not too bad

sucks aout the **** with the gf, i hope that clears up soon. i know how that can go

We're all better. It's a long story, but my stupid roomate opened his mouth about some of my past and it got her riled up.

All is well now thank god lol

Awsome benching and rowing, how's the back feeling?? Must be better if you can BB row with that weight :D

Back is all better. Thx bud

IRONMANN1

12-05-2007, 03:05 PM

Power Lower -- 40 Minutes

BB Front Squat

135x5
135x5
185x5
225x5
280x5
325x1
265x6

Strict SLDL

135x10
185x10
235x10
185x10

Seated Calf dc

110x8x2
90x8

For not working legs in 2 weeks, i was suprised at how easy 280x5 was on fronts. Thought I may be able to pop out 325x3, but, no lol. The first went up rather slow, so just racked it. SLDL's just ripped my hamstrings to pieces. Quick and effective.

I_love_crows

12-05-2007, 03:09 PM

Lol @ ripping your hams to pieces... :D

:eek: at the front squats. Good stuff mang...

+ Chest ;)

IRONMANN1

12-06-2007, 10:56 AM

Lol @ ripping your hams to pieces... :D

:eek: at the front squats. Good stuff mang...

+ Chest ;)

Thx bub :)

I NEED CHESSSSSSSSSSSST :D

W8isGR8

12-06-2007, 10:57 AM

Thx bub :)

I NEED CHESSSSSSSSSSSST :D

I have some extra chest I'm not using, wanna trade?

Jorday

12-06-2007, 11:07 AM

damn dude big front squats there. :)

IRONMANN1

12-06-2007, 11:30 AM

I have some extra chest I'm not using, wanna trade?

Sorry, i only trade for teh high quality muscle fibras :D

damn dude big front squats there. :)

Thx J :)

PhreEkGarden

12-06-2007, 02:05 PM

http://slap-a-hoe-tribe.tripod.com/sitebuildercontent/sitebuilderpictures/.pond/slapped-by-glenn-ford-640.jpg.w300h242.jpg

...just sayin.

:p

BluntD

12-06-2007, 03:50 PM

Yo legs gonna be HURTIN this weekend! :p

LSU1

12-06-2007, 04:38 PM

niceeee fronts man

so gonna start leanin out again?

5Six

12-06-2007, 04:52 PM

Impressive for such a brief workout.

IRONMANN1

12-06-2007, 05:43 PM

http://slap-a-hoe-tribe.tripod.com/sitebuildercontent/sitebuilderpictures/.pond/slapped-by-glenn-ford-640.jpg.w300h242.jpg

...just sayin.

:p

Teh pic's not showin :(

Yo legs gonna be HURTIN this weekend! :p

They already are...BAD lol

niceeee fronts man

so gonna start leanin out again?

Thx bub.

Yep, already down 6lbs morning weight just from cleaning up the diet for a couple weeks. Cut carbs out big time, only consuming largish amounts PWO and at my PWO meal. Rest of meals have <10.

Impressive for such a brief workout.

Thx bud :)

young and strong

12-06-2007, 06:45 PM

Huge front squats as usual (seems i say the same thing each week).

Have you ever tried romanian deadlifts?

PhreEkGarden

12-07-2007, 07:11 AM

Teh pic's not showin :(

http://www.mediabistro.com/fishbowlLA/original/bitch-slap_1130536521.jpg

IRONMANN1

12-07-2007, 08:04 AM

Huge front squats as usual (seems i say the same thing each week).

Have you ever tried romanian deadlifts?

Thanks bub.

Yeah i have, and like them, but just went teh SLDL variation that day...and holy **** am i sore...STILL! :D

http://www.mediabistro.com/fishbowlLA/original/bitch-slap_1130536521.jpg

lol :D

ThickAsABrick

12-07-2007, 08:07 AM

Nice last coupla sessions Iron.
Big weights, son.

+ make sure your gf doesn't see our PMs :D

IRONMANN1

12-07-2007, 08:14 AM

Nice last coupla sessions Iron.
Big weights, son.

+ make sure your gf doesn't see our PMs :D

Thx taab.

*reads taab's PM and immediately erases all evidence*

:D

I_love_crows

12-07-2007, 08:19 AM

+ make sure your gf doesn't see our PMs :D

*reads taab's PM and immediately erases all evidence*

:D

Why do I always get left out? :(

ThickAsABrick

12-07-2007, 08:22 AM

Why do I always get left out? :(

You've been 2 timing with Bally :mad:

IRONMANN1

12-07-2007, 03:04 PM

Why do I always get left out? :(

You've been 2 timing with Bally :mad:

lol u two :D

IRONMANN1

12-07-2007, 03:29 PM

Hypertrophy Chest/Arms -- 75 Minutes

Incline DB Press

35x20
55x10
80x10
100x9
100x8
95x8
75x11
50x10 W8 Press
50x10 ""

DB Fly

50x10*
40x10*
50x10
50x10

Super Smith CGBP 4"

135x8
185x8
225x6
205x6
185x7; 135x8

superset with

BB Curl

65x10
95x10 wg
115x8 wg
95x10 ng
95x10 wg

Floor Lying ext

25x20
45x10
75x10
75x10 wg
75x10 wg

superset with

1 Arm DB Standing Preacher Curl

30x10
35x10
30x10

Pressdown

105x10 wg
120x8 wg
60x8 ng high pulley
80x8; 60x4 ng high pulley

superset with

Two Arm High Cable Curl

40x10
50x10
50x10

Down to 215 bw, and increased a rep with the 100's. Two straight sets, so pretty happy with that. Looking for 3 next time with 8+ reps. Going to be real interesting to see if i can keep gaining strength with my new "recomp" type diet. Super clean with timed carb. The * is because i did a hammer type fly with the grip like a press, but flyed it. A fella i know pretty well wanted me to try them, and i liked em a lot. After all that pressing and fly'ing, my tri's were just shot lol, the cgbp'ing was sooo weak, and i tried to back off the weight but even that didnt help :D...i tried some different grips with my assistance work, and really got an incredible pump. I may switch to wg skulls for the next 4 or so weeks...they blew my tri's up. Good workout though..

kennny d

12-07-2007, 03:49 PM

I think all the extra effort you're putting into chest stuff will pay off bud, any signs of improvement yet?

btw try closegrip bb curls, kills the outer head

IRONMANN1

12-07-2007, 03:59 PM

I think all the extra effort you're putting into chest stuff will pay off bud, any signs of improvement yet?

btw try closegrip bb curls, kills the outer head

Yeah it's def. paying off...plus i'm losing some fat so it's really showing now.

Yeah, by ng i meant Narrow grip, and they are WONDERFUL no doubt bud.

I really lack on the inner side, so i'm throwing in some very wg work too..

:)

LSU1

12-07-2007, 04:37 PM

good job dude

thought you had PR'd heavier than that on inclines for whatever reason

glad the weight is coming off

take your time and it will be all good

IRONMANN1

12-07-2007, 05:15 PM

good job dude

thought you had PR'd heavier than that on inclines for whatever reason

glad the weight is coming off

take your time and it will be all good

I did like 110x6 or something, but that was on cycle at my strongest, and got 3 more reps here...so it's a PR in muh eyes..plus, i've never repped the 100's for 9. You gotta remember, i gots teh weak chest :D

thx mark, and will do :)

I_love_crows

12-07-2007, 08:33 PM

+ Chest FTW...

Congrats on the incline PR Iron... Strong stuff mang...

young and strong

12-07-2007, 10:29 PM

Strong chest there mate, what angle are those inclines at??

IRONMANN1

12-08-2007, 09:45 AM

+ Chest FTW...

Congrats on the incline PR Iron... Strong stuff mang...

Muchos Gracias :D

It's sore as FCUK today :)

Strong chest there mate, what angle are those inclines at??

Thx bubba...the angle pretty low, one setting up on the bench. I'm going to go up one more setting next chest day...will prolly have to drop the weight down a good 10lbs tho :/

IRONMANN1

12-08-2007, 09:52 AM

Cardio/Abs

Hanging Knee Raise
Cable Crunch

Stairmaster Interval Training

30 Minutes on Level 8 and 9. Burned 403 Calories.

So, my hamstrings are still sore as fcuk, so i couldnt do legs today..HOPING they will be good to go tomorrow, but those sldl's wed. really fcuked me up good :p

Woke up this morning @ 213 :eek: That's 8lbs in 2 weeks, and i'm not even REALLY trying to lose this much weight...Strength is still up, so i think i'm retaining muscle. :p Feeling great though.

I went ahead and started my X-Factor today, because, i have pretty much kick started my cut. So it will be nice to finish it up when everyone else is just starting their starve :D

I'm not really looking for much out of X-Factor, cause quite frankly i dont much believe in non-hormone products, but if it helps me retain ANY amount of muscle through this cut, i'll be satisfied.

I'll grab some picks here very soon.

ThickAsABrick

12-08-2007, 12:17 PM

Woke up this morning @ 213 :eek: That's 8lbs in 2 weeks, and i'm not even REALLY trying to lose this much weight...Strength is still up, so i think i'm retaining muscle. :p Feeling great though.

crazy, man

still setting Incline PRs I see :cool:

good stuff holmes

nads786

12-08-2007, 02:06 PM

you still doing time carbed diet for your weight lose?

IRONMANN1

12-08-2007, 02:36 PM

crazy, man

still setting Incline PRs I see :cool:

good stuff holmes

Yeah it is pretty crazy. Pretty awesome really. Thx bub

you still doing time carbed diet for your weight lose?

Yep. All my meals are 10g carbs or less...cept for immediately PWO (60g) and my PWO meal (40-70g).

So on w/o days i eat roughly ~200g carbs and on non w/o days i eat ~100g carbs and increase fats.

IRONMANN1

12-09-2007, 10:17 AM

Hypertrophy Delts/Back/Traps/3 sets legs :) -- 75 Minutes

DB Shoulder Press

25x15
50x10
80x9
80x8
80x7
70x8

Oly Squat no go, hams STILL sore

135x10
185x10
225x10

Lying 1 Arm Lateral

20x18
25x10;20x10
20x20
15x20

superset with

Chest Supported T-Bar Row

70x12
100x12
115x10
100x12

PD

135x10 wg
135x10 btn
135x10 cg hammer
150x10 wg

superset with

WG Upright Row

45x10
65x10
85x10
95x10

DB Shrug paused

90x10
100x10
100x10

Strong on the DB presses. Nearly got the 10th rep on the first set. So, my damned hamstrings are still sore from SLDL's on Wednesday lol. Plus i was having some knee discomfort, so i cut it short after 225. Was only planning on doing one more 10 rep set with 275 anyways.

I will never do all this in one session again though.

Energy is absolutely shot now, chillin on teh couch :)

Jorday

12-09-2007, 10:31 AM

Nice shoulder press PRs. That's some big weight on those bro. :)

Dude, my hamstrings are still sore from lifting on wednesday, too. lol.

kennny d

12-09-2007, 01:24 PM

great shoulder pressin chief, I havent done any vertical presses in over a month

LSU1

12-09-2007, 02:43 PM

good progress on db presses lately, how are the shoulders responding?

PhreEkGarden

12-09-2007, 03:15 PM

I'm not really looking for much out of X-Factor, cause quite frankly i dont much believe in non-hormone products, but if it helps me retain ANY amount of muscle through this cut, i'll be satisfied.

From my own experience I think itll help out during the cut.

young and strong

12-09-2007, 08:06 PM

Strong DB shoulder presses......& chest.

Things seem to be going very well for you, i like how you seem very relaxed about your training. You don't really let it worry you lifting isn't always perfect like me.

IRONMANN1

12-10-2007, 05:35 AM

Nice shoulder press PRs. That's some big weight on those bro. :)

Dude, my hamstrings are still sore from lifting on wednesday, too. lol.

Thanks J

lol, damned hamstrings :p

great shoulder pressin chief, I havent done any vertical presses in over a month

thx dk...but youre bout to be baaack right??

good progress on db presses lately, how are the shoulders responding?

Pretty well. Prolly one of my best upper features besides my back. The lying laterals are really thickening them up as well...boy they hurrrt :)

From my own experience I think itll help out during the cut.

I really hope so!

Strong DB shoulder presses......& chest.

Things seem to be going very well for you, i like how you seem very relaxed about your training. You don't really let it worry you lifting isn't always perfect like me.

Yeah things are going well. Really hoping i can do this cut without losing strength. Taking it slow since i'm starting early.

There's no reason to be uptight about lifting. I used to be all serious about it, and pretty much let it dictate my life. It's no way to live that's for sure. Unless youre pro of course. But, i'm having fun now, and that's what counts. + gainz :)

ThickAsABrick

12-10-2007, 06:03 AM

Good job on the continued seated db progression, esp while cutting.
Definitely not an easy exercise to continually progress on.

IRONMANN1

12-11-2007, 05:08 PM

Good job on the continued seated db progression, esp while cutting.
Definitely not an easy exercise to continually progress on.

Thx taab

IRONMANN1

12-11-2007, 05:17 PM

Power Upper -- 70 Minutes

Flat DB Press

40x20
60x10
80x10
100x8
110x6
110x6
110x5

Corner Row strict

100x8
150x8
175x8
200x8

Smith Shoulder Press *

145x6
195x4
185x4
175x5;155x4

BB Power Shrug

225x10
315x10
405x10
495x10
545x10
315x10 paused

6 sets of bicep work

Pretty solid. Didn't eat much today, and worked 11 hours, so what happy this this workout. Once i hit 3 sets of 6 on presses i'll move forward in weight. I used a terrible seated bench for shoulder presses. Nearly fuxored my back, but kept for tight so i didnt thank god. Power shrugs were power shrugs..people like to look lol.

5Six

12-11-2007, 05:20 PM

Strong like ox!

What are power shrugs though? I've always wondered that.

And dont' hate this nublet manlet for not knowing :o

Jorday

12-11-2007, 05:20 PM

Nice workout bro. Strong pressing there.

It sucks lifting after working that long.

BluntD

12-11-2007, 05:23 PM

It sucks lifting after working that long.

Yeah it does, almost the last thing you care about doing.

Shrugs! :eek:

What, too good to post teh biceptz? Or just too weak? :p

IRONMANN1

12-11-2007, 05:27 PM

Strong like ox!

What are power shrugs though? I've always wondered that.

And dont' hate this nublet manlet for not knowing :o

thx bub.

lol, powershrugs are basically where you use your lower to really power the weight up. Your heels get off the ground. I'll grab a vid for you next time, but i'm sure they're plenty on youtube. Murders the upper back/traps.

Nice workout bro. Strong pressing there.

It sucks lifting after working that long.

thx J...i'm not happy with it, but are we ever? lol

I wont be happy till i'm making 125's look stupid. But i'm sure once i get there i'll still think i'm a pussy lol

IRONMANN1

12-11-2007, 05:29 PM

Yeah it does, almost the last thing you care about doing.

Shrugs! :eek:

What, too good to post teh biceptz? Or just too weak? :p

Yup, i just suck it up and go in there. What blows even more is ya gotta fight the gym crowd. No telling the faces i give people lol...

hehe..i just did 3 sets of two arm strict seated incline simultaneous curls supersetted with narrow grip short bar curls. 30's and 80.

Jorday

12-11-2007, 05:31 PM

thx J...i'm not happy with it, but are we ever? lol

I wont be happy till i'm making 125's look stupid. But i'm sure once i get there i'll still think i'm a pussy lol

Oh, I know what you mean. It's never enough is it?

I remember when I had a max bench of like 120...I was easily pinned beneath the bar with but one plate per side. I remember thinking that if I just got my bench up to 185 x 1 it would be insanely strong and I would have no wish to make it beyong there, lol. :)

IRONMANN1

12-11-2007, 05:40 PM

Oh, I know what you mean. It's never enough is it?

I remember when I had a max bench of like 120...I was easily pinned beneath the bar with but one plate per side. I remember thinking that if I just got my bench up to 185 x 1 it would be insanely strong and I would have no wish to make it beyong there, lol. :)

lol, i remember that too J. Thought, wow, i bet 185 will look nasty on the bar. Now i feel if i have anything less than 225 on there it's girly lol

funny game we play eh?? :D

young and strong

12-11-2007, 06:45 PM

110's are pretty damn big in my book. You use straps for the powershrugs right?? :D

kennny d

12-11-2007, 06:49 PM

nice straight sets with the 110's, you had a spotter for those sets?

littlechick

12-12-2007, 04:42 AM

Merry Christmas and a Happy New Year!

be a good boy!

ThickAsABrick

12-12-2007, 04:52 AM

nice pressing Iron

I bet if you did the 100x8 afterwards, you'd hit 110x6x3 easily. just sayin

:)

IRONMANN1

12-12-2007, 06:30 AM

110's are pretty damn big in my book. You use straps for the powershrugs right?? :D

thx y&s...and no straps...all rawwwwwwwwww (yes lying :D)

nice straight sets with the 110's, you had a spotter for those sets?

thx dk...i grabbed a spotter on the last set because i wasnt sure if i'd get that first rep up.

Merry Christmas and a Happy New Year!

be a good boy!

YOU TOOOOOOOOOOOO LC....:D

nice pressing Iron

I bet if you did the 100x8 afterwards, you'd hit 110x6x3 easily. just sayin

:)

Your prolly right taab. I'll def. do that next time around. Thx bub

IRONMANN1

12-12-2007, 05:19 PM

Power Lower -- 70 Minutes

Conventional Deadlift

135x10
225x8
315x3
405x3
495x2 tied pr
455x3

BB Front Squat

135x8
225x5
290x5
275x5

GHR

BWx10
BWx10
BWx11

Donkey Calf Raise dc

BWx10
+90x10
+135x10
BWx10

Allllmost got that 3rd rep with 5 plates. Next time no doubt. After the pulling, blasted that 5 rep set with 290 on fronts, then followed it with 275 for 5.

Solid one in there tonight.

kennny d

12-12-2007, 05:28 PM

man as usual you're lower body/PC strength is off the hook, I wanna get my fronts up to where you're at this year

IRONMANN1

12-12-2007, 05:48 PM

man as usual you're lower body/PC strength is off the hook, I wanna get my fronts up to where you're at this year

thx dk..felt good in there tonight.

I got my shipment of Xtend, vasocharge, basic cuts and torrent today, so i was super pumped in there :D

LSU1

12-12-2007, 05:57 PM

should be cool to see what happens with all those supps

nice workout man, real nice fronts

W8isGR8

12-12-2007, 06:02 PM

Aren't low rep deads what fuxxx0rd your back last time?

IRONMANN1

12-12-2007, 06:07 PM

should be cool to see what happens with all those supps

nice workout man, real nice fronts

Yeah, i'm looking foward to them. I got that scivation Xtend variety + vasocharge deal. 120 servings/4 flavors + 20 servings vasocharge + sample packs for 74 bucks. Not bad. I really wanted to give all the flavors a try, plus i like to play around with NO products every once in awhile.

Thx, the fronts went well tonight.

IRONMANN1

12-12-2007, 06:09 PM

Aren't low rep deads what fuxxx0rd your back last time?

I did it on a warm up set (315) the first time. This past time i did it on box squats. But it was set up from sleeping in a terrible position the night before (on stomach with chin on pillow lol).

Plus muh form is farrrrrrrrrrr better now a days

PhreEkGarden

12-12-2007, 06:11 PM

But it was set up from sleeping in a terrible position the night before (on stomach with chin on pillow lol).

Im not even going to the gym this week and my back was sore all day yesterday because I slept like that. Sucks...

IRONMANN1

12-12-2007, 06:13 PM

Im not even going to the gym this week and my back was sore all day yesterday because I slept like that. Sucks...

Yeah, lol, ****'s dangerous :p

Right after i rolled out of bed that day i was like...ohhhh ****...:(

I_love_crows

12-13-2007, 08:33 AM

Power lower is :eek: like always man...

Nice deads. I don't doubt you'll break your PR very soon....

IRONMANN1

12-13-2007, 03:52 PM

Power lower is :eek: like always man...

Nice deads. I don't doubt you'll break your PR very soon....

thx ILC...:D

Actually, i dont know about breaking any pr's anytime soon. I'm officially kicking off my cut Monday :/

Looking forward to super lean-ness again, and i'm taking it to a new level this year...and plan on keeping all my lbm this year :)

IRONMANN1

12-13-2007, 03:59 PM

Cardio/Abs -- 55 Minutes

StairMaster

20 Minutes on level 10 Intervals. Burned 305 calories.

Hanging Knee Raises
Weighted Decline Situps

Treadmill

20 Minutes Walking on 10-15 Incline @ 3.5-4.2. Burned 327 calories.

Bout to get this cut kickstarted. Starting Monday. One big weekend of partying coming up..then it's serious business :cool: :p

I_love_crows

12-14-2007, 08:29 AM

Actually, i dont know about breaking any pr's anytime soon. I'm officially kicking off my cut Monday :/

Looking forward to super lean-ness again, and i'm taking it to a new level this year...and plan on keeping all my lbm this year :)

O'rly? What are you cutting down to?

I plan on bulking to about 750, then I'll cut down to a lean 12.

IRONMANN1

12-14-2007, 01:26 PM

O'rly? What are you cutting down to?

I plan on bulking to about 750, then I'll cut down to a lean 12.

lol...hell sub 10% i know that. And a real sub 10% :)

IRONMANN1

12-14-2007, 01:42 PM

Hypertrophy Chest/Arms -- 75 Minutes

Incline DB Press

40x15
70x10
100x8
100x8
100x8

Incline BB Press Mostly lower 1/2-3/4 ROM partial (touching chest w/ Pause) with some Full

135x10
155x10
175x8

Hammer Style DB Fly

40x10
40x12
40x12

Super Smith CGBP 4"

135x5
185x5
225x8
235x6
225x7; 185x6

superset with

BB Curl

65x10
95x10 wg
95x12 ng
95x10 wg
95x10

WG Floor Skull

25x15
45x10
75x13
75x11
75x10

superset with

EZ Preacher Curl

85x9
85x7 wg
75x7 wg

Super High Pulley V Bar Pressdown

60x10
80x10
90x7; 70x6

superset with

Concentration Curl

25x10/10
25x10/10
25x10/10

Siiiick pumps. Pretty good on incline pressing. Left a couple reps on the table with the first set on DB's so i could hit all three 8 reppers. Did it. Those partials were strict, touch and pause on chest then explode...chest was super pumped. Those hammer style flys are awesome...give em a try yall. Pretty solid on cgbp, pr'ed that 235 and last set. Prolly wont do the wg skulls anymore, hit my elbows pretty bad :/...this was one of those workouts you know you'll grow on :p

I_love_crows

12-14-2007, 02:13 PM

Mostly lower 1/2-3/4 ROM partial (touching chest w/ Pause) with some Full

135x10
155x10
175x8

I love you man.

IRONMANN1

12-18-2007, 05:48 PM

Hay guise,

After a big damn weekend, i've finally kicked off muh cut season. I'm on day 2 of Scivation's cut diet, and am going to be doing my first Carb meal tomorrow evening. I'm hungry as fcuk. lol. Cant wait to eat that damn sweet potato :)

I will also be following the training protocol, simply because i like the way it's laid out, and is something i find interesting.

I went in today, and did chest, but didnt exactly follow the training to a tee, but had a good session. I'll start posting the workouts tomorrow. Anywho, looking to get down well into sub 10%. I love this diet, cause it's all laid out infront of you, and is easy to follow. And, i think it'll work well for me.

No HIIT this time around either, i'm gonna keep teh muskle :)

nads786

12-18-2007, 05:52 PM

IRONMANN1

12-18-2007, 05:54 PM

you gonna incline walking at all?

you think HIIT made me lose muscle last time?

Yeah, that's all i'm gonna do. Tonight i did level 15 incline @ 4.2 pace for 20 minutes. Had a sick sweat goin :/

cutting + hiit = muskle gonna go bai bai :( (i know from experience, big time lol)

nads786

12-18-2007, 06:03 PM

Yeah, that's all i'm gonna do. Tonight i did level 15 incline @ 4.2 pace for 20 minutes. Had a sick sweat goin :/

cutting + hiit = muskle gonna go bai bai :( (i know from experience, big time lol)

true, this is going to sound stupid but when i first did incline walking i didnt get **** out of it bc i was holding on to the handles LOL but when i let go of em and actually did some walking i loved it

IRONMANN1

12-18-2007, 06:17 PM

true, this is going to sound stupid but when i first did incline walking i didnt get **** out of it bc i was holding on to the handles LOL but when i let go of em and actually did some walking i loved it

lol, i'm sure it burns more calories if you're not holding the handles, but on high incline it's nearly impossible...i guess if i just took the speed down i could do it.

I may do that :p

nads786

12-18-2007, 06:28 PM

lol, i'm sure it burns more calories if you're not holding the handles, but on high incline it's nearly impossible...i guess if i just took the speed down i could do it.

I may do that :p

i read an article about how holding on to rails was not a good idea for posture or some crap and how it burns 40% less cals

duno how true those claims are but when i did incline walking the first time i swear i was burning like 800cals from incline walking but nothing happened

lewdog_5

12-18-2007, 10:41 PM

I will also be following the training protocol, simply because i like the way it's laid out, and is something i find interesting.
I love this diet, cause it's all laid out infront of you, and is easy to follow. And, i think it'll work well for me.

Sounds like something I need.....A laid out plan. Links to this??

Can't wait to see you get shredded.

wala

12-19-2007, 01:14 AM

What can I say, lifts are lookin strong and heavy as always dude!

Nice 2RM pr for deads the other day too!

young and strong

12-19-2007, 01:49 AM

Good luck with the cut man, whats your goal weight for this??

Excellent straight set PR on the inclines

IRONMANN1

12-19-2007, 06:40 AM

nice PR with the DBs on incline :D

THx :p

i read an article about how holding on to rails was not a good idea for posture or some crap and how it burns 40% less cals

duno how true those claims are but when i did incline walking the first time i swear i was burning like 800cals from incline walking but nothing happened

Yeah, i can see how it would effect your calorie burning big time...it's 10x tougher when your hands are off the rails.

Sounds like something I need.....A laid out plan. Links to this??

Can't wait to see you get shredded.

http://forum.bodybuilding.com/showthread.php?t=3744171

The free download link is there...and it's def. worth the read.

thx lew

What can I say, lifts are lookin strong and heavy as always dude!

Nice 2RM pr for deads the other day too!

thx wala :)

Good luck with the cut man, whats your goal weight for this??

Excellent straight set PR on the inclines

No goal weight really, just wanna get well into sup 10%. Say 8-9 i'll be happy. Prolly will be down to 190, unfortunately...or lower lol.

But im keeping it lean this time too. I feel so much better overall when i'm leeaaaannn :)

BluntD

12-19-2007, 06:45 AM

Nice WO buddy, and can't wait to see the cut! You have a link to this diet, I'm interested in it but more so once winter's getting ready to end, right now's the time to EAT! :)

Ajk_Lpool

12-19-2007, 07:57 AM

Nice work Scottyboy. Your back strength + leg is awesome. Glad to see you're getting the pushing strength up as well, impressive inclining man...& pausing on bb incline makes it so much better IMO. I've had to drop the weight a bit, but you feel such a better contraction in the chest without a bounce.

I_love_crows

12-19-2007, 08:23 AM

Looking forward to the cut Iron. Good luck man.

+ Don't forget to also maintain your fappage so you don't lose too much muscle mass in you pen0r.

IRONMANN1

12-19-2007, 03:13 PM

Nice WO buddy, and can't wait to see the cut! You have a link to this diet, I'm interested in it but more so once winter's getting ready to end, right now's the time to EAT! :)

thx blunto :p

Yeah man, i'm taking this cut down a good 2-3% lower than last year..so..it should be 8-9% by the time i'm wrapped up...then looking to mainain at 10ish from there on out.

The link is on the previous page bud.

Nice work Scottyboy. Your back strength + leg is awesome. Glad to see you're getting the pushing strength up as well, impressive inclining man...& pausing on bb incline makes it so much better IMO. I've had to drop the weight a bit, but you feel such a better contraction in the chest without a bounce.

Thx adam :)

And i agree homey!

Looking forward to the cut Iron. Good luck man.

+ Don't forget to also maintain your fappage so you don't lose too much muscle mass in you pen0r.

Thx buddddddddy :)

And will do lol

IRONMANN1

12-19-2007, 03:21 PM

Week 1 -- Conditioning (Reps 12-15x 3-4) -- Legs -- 55 Minutes

BB Back Squat

135x15
185x12
225x12
255x12

Platform SLDL

135x12
185x12
235x12

Single Leg Press

115x12
155x15
175x12

Calf Leg Press

255x12
225x12
175x12

Leg Curl

100x13
90x12
80x12

Holy motherfcuker i'm dying without me carrrrrrrrrrbs :( LOL....i'm on day 3, and this will be my first carb up tonight at 10pm. Holy damn i cant wait lol. This was a tough lift...big time. No energy, and felt weak...but got it done. My right quad felt tight as hell, so didnt go 275, and just put 255 on that final set. Was so white and dizzy, i didnt do leg ext and standing calf. I've lost about 5 lbs of water/fat so far...weighing in at 212 this morning.

I will be getting down to at least 190 on this cut prolly. But diced as a mother fcuker. :)

IRONMANN1

12-19-2007, 03:37 PM

Starting Cut Pics -- 215lbs

Sorry for not embedding them lol, thru in a pic of myself and muh girl from my company christmas part this past weekend. Druuuuunk :p

iKermit

12-20-2007, 05:41 PM

cliffs? :p

nice pics...bf%?

young and strong

12-21-2007, 01:22 AM

Pics are looking good bro, i've got you on chest size but your back owns mind. Anyway i say your BF% couldn't be much more than 15%.

Hot girl too mate :D.

IRONMANN1

12-21-2007, 04:31 AM

cliffs? :p

nice pics...bf%?

lol, just getting into this cut. 5th day today.

I'd say ~20.

Pics are looking good bro, i've got you on chest size but your back owns mind. Anyway i say your BF% couldn't be much more than 15%.

Hot girl too mate :D.

Thx bub...but my bf% is def. higher than 15% :)

Once again i let it get out of control, but that was the last time. Cant wait to be super lean with conditioning and strength.

littlechick

12-21-2007, 04:38 AM

nice pics :)

Have a good Christmas and a Happy New year buddy :)

iKermit

12-21-2007, 09:17 AM

lol, just getting into this cut. 5th day today.

I'd say ~20.

Thx bub...but my bf% is def. higher than 15% :)

Once again i let it get out of control, but that was the last time. Cant wait to be super lean with conditioning and strength.

cool cool..

what weight did you hit on your last cut?

I_love_crows

12-21-2007, 09:48 AM

Nice pics Iron. Looking forward to your cut progress mang.

Oh hai IKermit! :)

IRONMANN1

12-21-2007, 03:54 PM

nice pics :)

Have a good Christmas and a Happy New year buddy :)

Thx LC! You toooo :)

cool cool..

what weight did you hit on your last cut?

Like 194, but i'm going leaner this time. I def. am carrying more muscle though, and my diet/program should allow me to keep FAR more muscle than last year. So, it's tough to say..

Nice pics Iron. Looking forward to your cut progress mang.

Oh hai IKermit! :)

Thx ILC :)

IRONMANN1

12-21-2007, 04:02 PM

Week 1 -- Conditioning -- Reps 12-15x3-4 -- Arms/Cardio 80 Minutes

BB Curl

65x15
85x15
95x15

Preacher Curl

45x15
65x12
75x12

Hammer Curl

30x15
35x14
40x12

Pressdown v-bar; Super High Pulley

40x15
60x15
80x15

Floor Lying Ext

45x15
65x15
75x12

Dip

BWx12
+25x12
+45x12
+35x11

wOOt feeling GREAT in the gym. Leaning out NICELY, and it's only been 5 days. Already feeling much tighter, obviously from water loss. Everything went great today, insane pumps. Dips are tough to do dead last, but it went well.

X-Factor has got me sore as FAWK lol...not really noticing anything strength related due to the high reps...plus i'm cutting lol.

Good stuff so farrrrr :)

Jorday

12-21-2007, 05:11 PM

Nice looking leg workout there a couple of days back. I can tell from looking at it that I'd be sore as hell from all those different exercises.

Good stuff today man. It must have been tough doing dips after other triceps movements.

super lean with conditioning and strength.

Hell yea man. Super lean ftw.

Solid starting pics. You look better than I did when I started my cut. Not sure what your bf% would be on the shredometer, but I'd say your guess of 20% is probably close.

I let my bulk get out of hand, and when I started my cut I thought I had at most 20 lbs to lose. I had to lose about 35 before reaching 10-11% meaning my starting body fat % was up there quite a ways.

I can tell you have quite a bit of muscle mass in all the pics though. You look like a big guy in the suit bro. That's one of the things that sucks about being the dude who's strong for his size. You'd probably never think I could move much weight going by how I look with regular clothes on. After all I do only weigh 160. :/

IRONMANN1

12-22-2007, 01:39 PM

Nice looking leg workout there a couple of days back. I can tell from looking at it that I'd be sore as hell from all those different exercises.

Good stuff today man. It must have been tough doing dips after other triceps movements.

Hell yea man. Super lean ftw.

Solid starting pics. You look better than I did when I started my cut. Not sure what your bf% would be on the shredometer, but I'd say your guess of 20% is probably close.

I let my bulk get out of hand, and when I started my cut I thought I had at most 20 lbs to lose. I had to lose about 35 before reaching 10-11% meaning my starting body fat % was up there quite a ways.

I can tell you have quite a bit of muscle mass in all the pics though. You look like a big guy in the suit bro. That's one of the things that sucks about being the dude who's strong for his size. You'd probably never think I could move much weight going by how I look with regular clothes on. After all I do only weigh 160. :/

I know exactly what you mean by letting the bulk go. This year i didnt let it go as bad as the year before, but i still let it go way too far. I've now def. learned my lesson. I will be leading a new lifestyle when it comes to diet...and training for that matter.

Youll get that size back, cept this time it'll be the size that counts :)

Thanks J :)

nice workout, especially that added weight on those dips ;)

Thx CJ :)

IRONMANN1

12-22-2007, 01:45 PM

Week 1 -- Conditioning -- Reps 12-15x3-4 -- Shoulders/Cardio -- 60 Minutes

DB Shoulder Press no back support

25x15
45x14
50x12
55x12
45x12

Seated Strict DB Front Raise

15x15
20x15
25x12
20x15

One Arm Side Lateral

15x15
20x15
25x12
20x15

Reverse Pec

75x15
90x15
105x15
90x15

Standing Calf

Awesome shiz. This was at 8am with nothing but BCAA's in me, and i felt great. Lean and mean here i come :p

I_love_crows

12-22-2007, 01:47 PM

Niiiiiice one dude. Morning workout with only BCAAs? :eek: friggin' crazy... I'd pass out :(.

ThickAsABrick

12-22-2007, 01:49 PM

Wow, strong 8 am Sat morning WO.

Nice discipline.

Why no back support?

IRONMANN1

12-22-2007, 01:49 PM

Niiiiiice one dude. Morning workout with only BCAAs? :eek: friggin' crazy... I'd pass out :(.

thx bud :D

I actually felt great. But, shoulder pressing w/out teh back support put a new light on really hitting the delts. That back support is teh devil :/

IRONMANN1

12-22-2007, 01:51 PM

Wow, strong 8 am Sat morning WO.

Nice discipline.

Why no back support?

Just changing it up...plus teh cut diet training says not to use it, and i've heard w8 clammor about not using it. They were worth the try. My delts are shot.

strong mf'in arm son :eek:

:)

IRONMANN1

12-23-2007, 01:48 PM

Week 1 -- Conditioning -- Abs/Cardio -- 60 Minutes

Hanging Leg Raises

x10
x10
x10

Cable Crunch

80x10
120x10
150x10
150x10

Decline Situp

x10
+25x10
+10x10
x8

Cardio -- 40 Min

Treadmill Incline walking. Varied speeds/incline levels. Burned 530 calories.

Trucking along. Did my cardio without touch the rails. Nads was right, 10x as tough lol :)

SwagMorris

12-23-2007, 01:51 PM

Cute ab workout

IRONMANN1

12-23-2007, 01:52 PM

Cute ab workout

Didnt feel cute :D

SwagMorris

12-23-2007, 02:10 PM

Didnt feel cute :D

Workouts been looking great lately. You're strength was sick a couple of months ago, looks like it's depleted during your cut though... of course. Looking forward to the pics when you're done with it, and decide to stop eating and exercising like a girl, and get crunk again.

IRONMANN1

12-23-2007, 02:15 PM

Workouts been looking great lately. You're strength was sick a couple of months ago, looks like it's depleted during your cut though... of course. Looking forward to the pics when you're done with it, and decide to stop eating and exercising like a girl, and get crunk again.

My strength is still there actually..and when i get into the strength phase of this diet you will see it. Only reason i look weak now is cause the reps are 12-15 and i'm doing **** like db shoulder pressing without back support..

I'm coming out of this cut strong and extremely lean, instead of last years lean + weak as a little girl :p

What's goin on with you dannyboy?

kennny d

12-23-2007, 03:45 PM

Cute ab workout

I lol'd

I've been doing ab work before my workouts lately cause if I don't I always blow them off, good work getting in there for teh core

IRONMANN1

12-23-2007, 03:49 PM

I lol'd

I've been doing ab work before my workouts lately cause if I don't I always blow them off, good work getting in there for teh core

thx bub. Cant wait to get in the gym tomorrow, and blasssssst chest. Plus gf got me some new gym-wear. :p

sooooooo u taking some time off????? :confused:

IRONMANN1

12-23-2007, 03:50 PM

Also, I put a down-payment on a diamond yesterday :)

kennny d

12-23-2007, 03:56 PM

thx bub. Cant wait to get in the gym tomorrow, and blasssssst chest. Plus gf got me some new gym-wear. :p

sooooooo u taking some time off????? :confused:

Also, I put a down-payment on a diamond yesterday :)

congrats man your chick is a cutie

nah man I've just been out alot lately doin some partyin.. back to the gym today just hit up a big chest day

I've been lackin motivation lately, a little time off and extra time doin other things seems to have fixed it :)

IRONMANN1

12-23-2007, 04:02 PM

congrats man your chick is a cutie

nah man I've just been out alot lately doin some partyin.. back to the gym today just hit up a big chest day

I've been lackin motivation lately, a little time off and extra time doin other things seems to have fixed it :)

thx dk

I hear ya man, some time away is all ya usually need to make you realize how much ya love the gym :)

lewdog_5

12-23-2007, 09:43 PM

Curious as to if this routine is layed out in the cut diet program or where you found the routine you are currently using?

IRONMANN1

12-24-2007, 12:47 PM

Week 2 -- Conditioning -- 12x3-4 -- Chest -- 50 Minutes

Incline BB Bench Press Touch chest, go

135x15
185x10
175x12
165x11; 135x10 partials off chest

Flat BB Bench Press Touch chest, go

135x15
185x12
175x12
155x12; 135x10 partials off chest

Incline DB Fly

35x12
50x9
40x12
30x12 hammer style

Pushup

x16

Gawd my triceps were fried after incline bench. High reps is a whole new ball game for me, but i like it. Flat was really tough after incline. THen, my tris were even giving out on flys, then pushups were lol.

Sick pumps though :)

Oh, 210(-6) this morn :eek: (one week complete)

IRONMANN1

12-24-2007, 12:50 PM

Curious as to if this routine is layed out in the cut diet program or where you found the routine you are currently using?

Yeah lew, it's laid out in the cut diet program.

Weeks 1-4: Conditioning
Weeks 5-8: Growth/Strength
Weeks 9-12: Strength/Growth
Weeks 13-16: SHOWTIME

I'll prolly skip weeks 13-16 though, and continue with strength/growth or go back to high reps.

iKermit

12-24-2007, 01:17 PM

good volume!

are you following a specific routine with the high reps on the first sets?

IRONMANN1

12-24-2007, 01:29 PM

good volume!

are you following a specific routine with the high reps on the first sets?

Heya Kerms :)

Yeah bud, i'm following Scivation's Cut diet. Training and all :)

Thx, and CONGRATS on the modship :D

lewdog_5

12-24-2007, 11:11 PM

Yeah lew, it's laid out in the cut diet program.

Weeks 1-4: Conditioning
Weeks 5-8: Growth/Strength
Weeks 9-12: Strength/Growth
Weeks 13-16: SHOWTIME

I'll prolly skip weeks 13-16 though, and continue with strength/growth or go back to high reps.

Sounds good man. I am gonna have to give that a read. I just wanted a printed copy, tried to order it for 3.95 and it wouldn't let me. I could read it much faster on paper than on the computer but their site doesnt work so I just might have to man up, or print out the 154 pages myself.

iKermit

12-24-2007, 11:48 PM

Heya Kerms :)

Yeah bud, i'm following Scivation's Cut diet. Training and all :)

Thx, and CONGRATS on the modship :D

coooool

and thanks :)

IRONMANN1

12-26-2007, 08:52 AM

Week 2 -- Conditioning -- >12(reps)x3-4(sets) -- Legs -- 65 Minutes

BB Back Squat

135x15
225x12
275x12
225x15

Platform SLDL Strict

135x15
255x12
205x15
135x12 Hola's partials

Leg Press Single Leg

135x12
195x12
155x12

Leg Curl

120x12
110x12
100x12

superset with

Leg Ext

105x12
120x12
105x12

Standing Calf DC

105x12
125x12
295x6; BWx6

Early 9am w/o on an empty stomachj + Xtend. I feel great doing this; dont know why, but love it. Gawd high reps fux0r me, in a good way. Squats and SLDL is such a money combo. This workout was fueled by a big Christmas day lunch...back on track now with the diet though. 275x12 was tough, but had more in teh gas tank for sure.

Good one!

kennny d

12-26-2007, 09:02 AM

SDFlip

12-26-2007, 09:03 AM

Starting Cut Pics -- 215lbs

Sorry for not embedding them lol, thru in a pic of myself and muh girl from my company christmas part this past weekend. Druuuuunk :p
chest looks like ****. back is good.

you need decline benches. dips don't work. :D

IRONMANN1

12-26-2007, 09:12 AM

is the lifting on an empty stomach part of your new diet or you just doing it on your own? that looks like a killer workout that early bro

how is the cut going? I plan on starting mine probable in feb or march

It's not really part of the diet, but the outline says it's perfectly fine as long as you're sipping on Xtend or some type of anti-catabolic drink.

The cut is going great. Down ~6lbs so far, and not looking back :p

chest looks like ****. back is good.

you need decline benches. dips don't work. :D

Chest has always been ****, so it's def. getting extra volume now. Believe it or not, it has come a longgggggggg way from a year ago. I store alot of fat on my front, so the real muscle will start to show in roughly a month. It's there, just under flab.

Decline bench blows, and, blows up my shoulders.

SDFlip

12-26-2007, 09:15 AM

It's not really part of the diet, but the outline says it's perfectly fine as long as you're sipping on Xtend or some type of anti-catabolic drink.

Chest has always been ****, so it's def. getting extra volume now. Believe it or not, it has come a longgggggggg way from a year ago. I store alot of fat on my front, so the real muscle will start to show in roughly a month. It's there, just under flab.

Decline bench blows, and, blows up my shoulders.

working out on an empty stomach rocks.

how's the XFactor going for you? how many days in?

can you do decline db presses?

IRONMANN1

12-26-2007, 09:23 AM

working out on an empty stomach rocks.

how's the XFactor going for you? how many days in?

can you do decline db presses?

It's getting me sore lol. I think it may be helping me keep strength so far too. Honestly, not noticing much lol :p 14 days in, so it's still early.

Yeah, i could. I'll give em a try when i get off this diet. Decline has simply just not done much for me with a BB. DB's may be a different story though.

SDFlip

12-26-2007, 09:28 AM

It's getting me sore lol. I think it may be helping me keep strength so far too. Honestly, not noticing much lol :p 14 days in, so it's still early.

Yeah, i could. I'll give em a try when i get off this diet. Decline has simply just not done much for me with a BB. DB's may be a different story though.
i didn't notice much until the second bottle.

it felt like i had a pump all the time though.

after your cut, try out GlycerGrow.

IRONMANN1

12-26-2007, 10:43 AM

i didn't notice much until the second bottle.

it felt like i had a pump all the time though.

after your cut, try out GlycerGrow.

Will do homesplice

PhreEkGarden

12-26-2007, 11:20 AM

It's getting me sore lol. I think it may be helping me keep strength so far too. Honestly, not noticing much lol :p 14 days in, so it's still early.

i didn't notice much until the second bottle.

it felt like i had a pump all the time though.

That both sounds like what I experienced while taking it. I was feeling sore all the time and pumped. Around the time I started the second bottle was when I began noticing more strength gains. Toward the end of my cycle though I did begin experiencing more joint soreness...

IRONMANN1

12-27-2007, 12:41 PM

That both sounds like what I experienced while taking it. I was feeling sore all the time and pumped. Around the time I started the second bottle was when I began noticing more strength gains. Toward the end of my cycle though I did begin experiencing more joint soreness...

Cool deal. This next week should be go time then.

IRONMANN1

12-27-2007, 12:49 PM

Week 2 -- Conditioning -- >12(reps)x3-4(sets) -- Back -- 60 Minutes

Hammer Chins Staying ~1 rep shy of failure

BWx10
BWx8
BWx8
BWx6
BWx6

Chest Supported T-Bar Row

70x12
90x12
100x12
80x12

DB Row

70x12
80x12
90x12

Hyper ext

BWx15
+45x12
+45x12
+25x12

WG PD

135x12
165x12
105x12

LI Cardio

Treadmill for 30 Min. @ various inclines and speeds.

lol, pull ups take so much out of me. I got on top of failure on the last 2 sets, but coulda gotten one more. Looking forward to getting back on track with them. PD's just dont do much for my lats (in terms of pump). Pullups on the other hand, rock them...so i'll be keeping these in forever..just gonna take a lil time to get to where i dont suck at them lol. All the pulling was difficult after the pullups, but that'll change as i get used to em again. Leaning out big time. 3 comments from people in the gym today.

I_love_crows

12-27-2007, 02:10 PM

Leaning out big time. 3 comments from people in the gym today.

Great job.

n00dz or negs

young and strong

12-27-2007, 05:05 PM

Great stuff there big fella, squats as usual are strong as ****.

IRONMANN1

12-28-2007, 10:37 AM

Great job.

n00dz or negs

Thx :D

Updated pics coming at the end of week 3.

Great stuff there big fella, squats as usual are strong as ****.

Thanks Y&S :)

IRONMANN1

12-28-2007, 10:44 AM

Week 2 -- Conditioning -- >12(reps)x3-4(sets) -- Arms/Cardio -- 85 Minutes

Dip

BWx12
+45x12
+55x12
+45x12 tricep
BWx12 tricep

BB Curl

65x15
95x12
105x12
95x12

Floor ext

45x15
75x14
80x11
75x12

superset with

Preacher Curl

55x15
65x12
20x12 db spider
20x12 db spider

Pressdown Double-Pulley

60x12
90x9; 80x4
70x9; 60x4

superset with

Hammer Curl

35x12
35x12

Super-pump. 208.6 this morning :eek:. Carb-up tonight :D

Loving it.

BluntD

12-28-2007, 10:58 AM

Nice work Super-dump!

I_love_crows

12-28-2007, 11:01 AM

Niiiice work Iron. Were you only running on BCAAs during this sesh again?

IRONMANN1

12-28-2007, 02:13 PM

Nice work Super-dump!

Uh, thanks?? :D

Niiiice work Iron. Were you only running on BCAAs during this sesh again?

Nope, had one meal in me bossman.

+sippage on teh BCAA's :)

thanks ya!

gymratluke

12-28-2007, 02:18 PM

Solid Arm day Duuuuude!! How much weight you gain on the carb ups?! I used to put on a good 4-5lbs in a day....gotta love it! :)

IRONMANN1

12-28-2007, 02:23 PM

Solid Arm day Duuuuude!! How much weight you gain on the carb ups?! I used to put on a good 4-5lbs in a day....gotta love it! :)

thx luke.

I put on a good couple at the most. The main carb sources are only oats and sweet potato, so it's very controlled.

+ a few other 15g carb sources, and it's only one meal.

The total meal constitutes 180g carbs.