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

[IRONMANN1]

Week 2 -- Conditioning -- >12(reps)x3-4(sets) -- Shoulders -- 35 Minutes

DB Shoulder Press No back support

25x15
40x12
60x12
55x11
45x14

Seated Front Raise

20x15
25x12
25x12

Single Arm Side Lateral

20x12
25x12
25x12
15x15

Reverse fly

75x15
90x12
105x12
75x12

DB Shrug paused

70x12
60x12
50x12


4 days in a row in the gym today. lol, i was slap worn down. + this one was at 9am with only bcaa's, and it got the best of me today. Still, 60'sx12 with no back support wasnt too bad, last 2 were bears. Delts were SHOT after this one.

Oh, my entire body is sore. x-factor is def. in full force lol.

Off day tomorrow thank gawd! Still gonna get in there for cardio.

Fat is stripping beautifully, and muskle is def. staying. Updated pics at the end of next week...(avi was taken day before yesterday).

[nads786]

what is x factor?

[SwagMorris]

Negged for isolating the front delts... repped for going to the gym 4 days in a row. I can't even go 4 days in one month.

[IRONMANN1]

what is x factor?

A supplement that contains arachidonic acid that's gotten a lot of good reviews.

Figured it would help me retain some muscle during my cut, and i think it is doing the job so far.


Negged for isolating the front delts... repped for going to the gym 4 days in a row. I can't even go 4 days in one month.


lol, thx bud.

[Mitsuomi]

subscribed my friend :)

[IRONMANN1]

subscribed my friend :)

Welcome! :)

[IRONMANN1]

Week 2 -- Conditioning -- >12(reps)x3-4(sets) -- Abs/Calves/Cardio -- 55 Minutes

Ab Circuit

Hanging leg raises -- Knee to chin :eek:
Cable Crunches
Weighted Decline cruches/situps

Calf Work

Standing Calf
Leg Press Calf

Cardio -- Treadmill

30 Minutes walking on various Inclines/Speeds.

Burned 330 Calories.

Leeeeeaning up. Hello vascularity.

[5Six]

Ab Circuit

Hanging leg raises -- Knee to chin :eek:


One of my favorite ab exercises :cool:

Grats on the progress, man :D

[IRONMANN1]

One of my favorite ab exercises :cool:

Grats on the progress, man :D

Yeah, that ****'s tough lol


thx bub

[IRONMANN1]

Week 3 -- Conditioning -- 15(reps)x3-4(sets) -- Chest/Cardio -- 65 Minutes

Incline BB Press Touch chest, go

135x15
185x11 -- Close to a PR Believe it or not
165x12
155x12

Flat BB Bench Press Touch chest, go

135x15
165x15
155x13
145x12

Incline DB Fly

30x15
40x15
35x15

Push-up

x20

Lost 4 lbs since last chest session and gained a rep on incline. F'ing awesome. Also super depleted since it's my carb up night. Incredible chest and tricep pump from the pressing, then flys fried what was left :D

I know the weight aint ****, but i felt strong today. 185x11 is right on top of a PR for me, 12 would be one i think. Purty stoked.

207 this morning :cool:


Edit: i should be hitting 15 reps on all sets, but i refuse to put on less than 185 for my heavy set on my first benching exercise lol

[lewdog_5]

Haha, I agree, no going less than 185 lbs on an opening bench.

So are you following the cut diet routine exactly or are you adding in some things on your own??

[J.L.C.]

wow strong reps!

Nice work man, that's gotta be killer on no carbs!

[5Six]

I wish I could put 185 lbs on my opening set for bench :(

[young and strong]

Good stuff Ironmann!!!! Do you think your losing weight at a good speed?? For me i think 4 pounds in one week is too fast...

[Ajk_Lpool]

all the best for the new year Scott. Take care and get hyoooooogeeee!! :D

[wala]

(Homer Simpson voice):

Ironman, Ironman,
Does whatever an Ironman does,
Can he squat, on a tree,
no he can't, he's Ironman
Look outttttttt, he is the Ironmaaaaaaaan! :D

Yo yo Iron dude, sup? Workouts are looking good mate.

Happy new year and have a great 2008 :D

[5Six]

^^^ Best post so far of '08 :D

Happy New Years, Ironman.

[LSU1]

happy new year man, congrats on the weight loss brosef

[IRONMANN1]

Thanks guys. The weight loss is still going strong.

I bought a new house, and closed Dec. 31st. Thinking about popping the question to my gf. Job.

I wish it wasnt this way, but the gym has taken a bit of a back burner. I'm still getting in 3-4 times/week, but not able to give it what i used to. Soon as things calm down, i'm gonna be back to it hard.

Still, when i'm in there, i'ma giving it muh all :p

Hope to be back to yall's journals asap

[I dont work at Ballys]

its about time you lost some weight, i was getting worried about you big guy :p

oh and pics of house? (slight stalker)

[IRONMANN1]

its about time you lost some weight, i was getting worried about you big guy :p

oh and pics of house? (slight stalker)

lol, i'll get some asap :)

[ThickAsABrick]

Congrats on the house dude!

We're in the process of moving into our new one. Exciting and scary, eh? ;)

[I dont work at Ballys]

Congrats on the house dude!

We're in the process of moving into our new one. Exciting and scary, eh? ;)


i'll be needing some photos of your house as well... (is this getting weird yet?)

[ThickAsABrick]

i'll be needing some photos of your house as well... (is this getting weird yet?)

with no0d aminals in the background?

[I dont work at Ballys]

with no0d aminals in the background?

what, do the deer in your area wear tux's or something?

[BluntD]

what, do the deer in your area wear tux's or something?

You've obviously never been to Northern Virginia before.





Grats on the house mang, was starting to wonder WTF was going on with you. I just didn't want this turning into a "Where's LSU1" journal. :p

[I_love_crows]

Congrats on the house...AND popping the question in the near future. ;)

Where are you from? (slight stalker)(slight Bally)

[littlechick]

congrats..

now, you must share how you intend to propose ;)

[homelifter]

I bought a new house, and closed Dec. 31st. Thinking about popping the question to my gf. Job.

Congrats on the house IRON!!!

As far as getting married...look at it like this.

Why buy the cow when you can get the milk for free?

ya'rly.

for the record..I'm the last person you want to get advice from when it comes to marriage.

[I dont work at Ballys]

congrats..

now, you must share how you intend to propose ;)

with his butt out

[IRONMANN1]

Congrats on the house dude!

We're in the process of moving into our new one. Exciting and scary, eh?

Thx bud! It is scary, but fun as shiiit. Moving is a bitch tho. Bought $3500 worth of furniture at Rooms to Go at the huge winter sale they are having. Got the whole living room and kitchen furnished...and nice stuff too. 4 recliners on the leather sofa and love seat :D


You've obviously never been to Northern Virginia before.





Grats on the house mang, was starting to wonder WTF was going on with you. I just didn't want this turning into a "Where's LSU1" journal. :p

haha thanks blunto


Congrats on the house...AND popping the question in the near future. ;)

Where are you from? (slight stalker)(slight Bally)

lol thanks ILC

From Charlotte, NC...but just bought a house in bumfcuk Mount Holly, NC :D Cheap land and only 20 min. from Charlotte.


congrats..

now, you must share how you intend to propose ;)

Thx

Will do when i get the balls to do it :D


Congrats on the house IRON!!!

As far as getting married...look at it like this.

Why buy the cow when you can get the milk for free?

ya'rly.

for the record..I'm the last person you want to get advice from when it comes to marriage.

haha thanks HL

[IRONMANN1]

Have had some pretty good w/o's this week.

Nothing crazy though, all 12RM's and such.

Still on cut diets routine, with my exercise selection.

I'm going to switch off of it soon, and go to a more traditional bodybuilding bodypart split.

Something like:

Chest
Legs
Shoulders
Off
Arms
Back
Off

Then go week to week with my rep ranges. Start week one with 12RM, week two, 8RM, week three 5RM, week four 3 RM. Then start over.

I'll track those RM's and make sure i'm progressing.

Nothing crazy, just easy.

[kennny d]

routine looks good

congrats on the move and sounds like your in a good place right now with the proposal, take it easy man ;)

[young and strong]

Moving house is more important than posting in your journal. Don't sweat it!

Also, you girlfriends hot :p. So marry her :D

[IRONMANN1]

routine looks good

congrats on the move and sounds like your in a good place right now with the proposal, take it easy man ;)

Thx bud.

Crazy things goin on, but my feet are cold as **** lol


Moving house is more important than posting in your journal. Don't sweat it!

Also, you girlfriends hot :p. So marry her :D

haha no doubt bub

[I_love_crows]

Thx bud.

Crazy things goin on, but my feet are cold as **** lol



Haha, I was nervous too, but it's an awesome feeling when you're engaged. Congrats again man. :)

[IRONMANN1]

I'm going to start updating again. I'll only list important sets, seems easier and is in line with what i'm trying to do with this new routine.

So today was:

Shoulders/Cardio

Seated BB Shoulder Press W/out Back Support

115x12


HS Shoulder Press Burn-set Directly after Shoulder Press final set

65x13 weight/side

Lateral Raise

27.5x12 single arm

Seated DB Shrug paused

50x12x3

Reverse pec deck rear delt

105x10; 75x10 Drop


Shoulders were shot. I prolly did roughly 6 sets of lateral raises. Seated BB Pressing is pretty tough with no back support, but i like it better. Really fatigues teh target muskle. I thru 135 on and got 6, even though i shouldnt of lol.

Next week i'm dropping reps to 6-10 for all work sets for the larger exercises.


Weak numbers eh?? :D

[G_Train]

IM1 ... what's been going on in the last 8 months? :D

I just had to come back so i could start fapping to your pics again

[young and strong]

Still solid on the overheads man, i think you need more volume, just quietly.

[ThickAsABrick]

lookin fwd to seeing the new split in action man

+ dibbs on crashing on your new leather couch :D

[BluntD]

I'm going to start updating again. I'll only list important sets, seems easier and is in line with what i'm trying to do with this new routine.


Way to sandbag the POSTING of your workouts!


:p

[IRONMANN1]

IM1 ... what's been going on in the last 8 months? :D

I just had to come back so i could start fapping to your pics again

LOL where the F have you been?


Still solid on the overheads man, i think you need more volume, just quietly.

haha, trust me there is plenty. That's just the one (not so)"big" set.


lookin fwd to seeing the new split in action man

+ dibbs on crashing on your new leather couch :D

haha, thanks taab


Way to sandbag the POSTING of your workouts!


:p

rofl...okay i'll post the 3ish working sets :D

[IRONMANN1]

Chest 206lbs ; Reps 6-10.

Incline BB Press: (135x15) 185x8; 205x5; 190x6 (155x10;135x10)
WG Smith BP: 245x6; 235x6; 225x5; Steep Incline: 135x10
DB Fly: 35x10; 50x10; 60x8; 40x15
Push up: x17


Awesome pump. Really liked the WG Smith Bench Press. Having a lot of fun trying out new exercises and variations of the golden oldies.

[I dont work at Ballys]

nice workout beach boy. the 1 arm HS shoulder press owns.

[I_love_crows]

Nice.

How wide is wide-grip?

[G_Train]

very nice mate ;)

like you said it's always good finding new exercises that aren't quite so "conventional"

[IRONMANN1]

nice workout beach boy. the 1 arm HS shoulder press owns.

thx bub..sho do


Nice.

How wide is wide-grip?

Thumbs on the outter ring/power ring of teh smith

thx ilc


very nice mate ;)

like you said it's always good finding new exercises that aren't quite so "conventional"


thx g

mos def. bud...it's nice to have a breath of fresh air here and there :)

[IRONMANN1]

Legs

Back Squat: 275x6; 295x6; 275x6; Front Squat: 135x15
Platform SLDL: 225x10; 275x6; 185x12
Donkey Calf Raise w/dip belt: 90x10; 135x10; 135x8


Squats were tough. I'm going to be sore as **** tomorrow, especially teh calves.

[PhreEkGarden]

Nice workout IRON. Has your squatting strength gone down some? I know youre cutting and all. Im going to try doing some calf raises like that. I havent done calves in like 6 months because I hate doing it. Those sound less gay and boring then using the machines though. :D

[BluntD]

Legs

Back Squat: 275x6; 295x6; 275x6; Front Squat: 135x15
Platform SLDL: 225x10; 275x6; 185x12
Donkey Calf Raise w/dip belt: 90x10; 135x10; 135x8


Squats were tough. I'm going to be sore as **** tomorrow, especially teh calves.

Still sandbaggin I see... BORING!



:)

[I_love_crows]

Still sandbaggin I see... BORING!



:)

lol

Good **** Iron.

[IRONMANN1]

Nice workout IRON. Has your squatting strength gone down some? I know youre cutting and all. Im going to try doing some calf raises like that. I havent done calves in like 6 months because I hate doing it. Those sound less gay and boring then using the machines though. :D

Yeah it's gone down some with out a doubt, but mostly just cause i havent been squatting near as much, or heavy lately.

Donkey calf's pwn, you'll love em.


Still sandbaggin I see... BORING!



:)

lol :D




lol

Good **** Iron.

thx bubba

[IRONMANN1]

Yesterday's Shoulders

BB Shoulder Press: 135x6x3; 155x5
Single Arm Laterals: 25x12
BB Shrug: 405x10
Rear Delt: 105x12

Purty good. Sick now though, def. teh sux0r.

[W8isGR8]

Strong shrugs broseph

[kennny d]

you doin those shrugs without straps man? thats insane work... I've been doing what you said and trying to work up to 315x20 on bb shrugs without straps to help my grip

[IRONMANN1]

Strong shrugs broseph

ha, thx


you doin those shrugs without straps man? thats insane work... I've been doing what you said and trying to work up to 315x20 on bb shrugs without straps to help my grip

Naw, those are strapped. I usually work up to 315 without straps, then use em from 405 on. Good deal brah, hope it's working...it kinda has to :p

[IRONMANN1]

Chest
Legs
Shoulders
Off
Arms
Back
Off


Chest
*Incline BB
WG Flat Smith Press
DB Fly
Push Up Burn set

Legs
*Back Squat
Front Squat 15 Rep set
SLDL -- Leg Curl 15 Rep set
Calf

Shoulders
*BB Shoulder Press
HS Shoulder Press Burn Set
Laterals
Shrugs
Rear Delt

OFF

Back
Hammer Chin
*Deadlift/Rack Pull
HS Row/Low Row

Arms
Dips
BB Curl
Skull
Incline DB Variant
Pressdown
Machine Preacher

OFF


* 4 week rep rotation is 12, 8, 6, 3. I'll be trying to continually beat these RM's.

Rest of the exercises will be 8-15 Reps.

This'll be easy for me to track. I've been making great gains lately in the high rep ranges. (Go figure). This just allows me to get a little bit of low rep work in as well.

Starting Monday with a new 12RM attempt on Incline BP.

[kennny d]

looks good man, I'm likin the BP split I'm doing atm too.... I'm goin nuts with the volume

[nads786]

nice liking the split

but you are doing biceps the day before back?!

[IRONMANN1]

looks good man, I'm likin the BP split I'm doing atm too.... I'm goin nuts with the volume

thx bud.

Yeah i know you are...and it seems to be working :)


nice liking the split

but you are doing biceps the day before back?!

thx, and that was my only concern. I dont think it'll be THAT big of a deal though...

[wala]

Nice looking routine Ironbro

Only thing I would maybe consider changing, and only a small thing, would be to put legs in place of shoulders - a much bigger muscle and so that day off the next day would be very beneficial to recoup for the legs :) Just a suggestion to dude ;)

[LSU1]

looka like a solid split

i like the low row machine added in there, that thing is sweeeeeet

too bad we dont have one....:mad:

[gymratluke]

Chest
Legs
Shoulders
Off
Arms
Back
Off


Chest
*Incline BB
WG Flat Smith Press
DB Fly
Push Up Burn set

Legs
*Back Squat
Front Squat 15 Rep set
SLDL -- Leg Curl 15 Rep set
Calf

Shoulders
*BB Shoulder Press
HS Shoulder Press Burn Set
Laterals
Shrugs
Rear Delt

OFF

Arms
Dips
BB Curl
Skull
Incline DB Variant
Pressdown
Machine Preacher

Back
Hammer Chin
*Deadlift/Rack Pull
HS Row/Low Row


OFF


* 4 week rep rotation is 12, 8, 6, 3. I'll be trying to continually beat these RM's.

Rest of the exercises will be 8-15 Reps.

This'll be easy for me to track. I've been making great gains lately in the high rep ranges. (Go figure). This just allows me to get a little bit of low rep work in as well.

Starting Monday with a new 12RM attempt on Incline BP.

I would switch back and arm day so you dont fry your bi's the day before back but thats just me...other then that i really like it, good exercise selection.

[IRONMANN1]

Nice looking routine Ironbro

Only thing I would maybe consider changing, and only a small thing, would be to put legs in place of shoulders - a much bigger muscle and so that day off the next day would be very beneficial to recoup for the legs :) Just a suggestion to dude ;)

Thx for the suggestion wala, but i feel pretty comfortable with the first 3 days of the split.


looka like a solid split

i like the low row machine added in there, that thing is sweeeeeet

too bad we dont have one....:mad:

lol, yeah i like it as well. I'll do two heavy sets with each machine, to make for a killer back workout with deads and chins.


I would switch back and arm day so you dont fry your bi's the day before back but thats just me...other then that i really like it, good exercise selection.

That's exactly what i'll do. Great suggestion Luke!

[I dont work at Ballys]

looks like a fun one man. too bad i hate bodybuilding :p

[Jorday]

Yo! :d

[IRONMANN1]

looks like a fun one man. too bad i hate bodybuilding :p

haha, what the hell are you into now?? :D


Yo! :d

J! Sup budday??!

[IRONMANN1]

Chest
Legs
Shoulders
Off
Back
Arms
Off


Chest
*Incline BB
WG Flat Smith Press
DB Fly
Push Up Burn set

Legs
*Back Squat
Front Squat 15 Rep set
SLDL -- Leg Curl 15 Rep set
Calf

Shoulders
*BB Shoulder Press
HS Shoulder Press Burn Set
Laterals
Shrugs
Rear Delt

OFF

Back
Hammer Chin
*Deadlift/Rack Pull
HS Row/Low Row

Arms
Dips
BB Curl
Skull
Incline DB Variant
Pressdown
Machine Preacher

OFF

[gymratluke]

Good switch!!

[IRONMANN1]

Good switch!!

Lukester inspired :D

[I_love_crows]

Chest
Legs
Shoulders
Off
Back
Arms
Off


Chest
*Incline BB
WG Flat Smith Press
DB Fly
Push Up Burn set

Legs
*Back Squat
Front Squat 15 Rep set
SLDL -- Leg Curl 15 Rep set
Calf

Shoulders
*BB Shoulder Press
HS Shoulder Press Burn Set
Laterals
Shrugs
Rear Delt

OFF

Back
Hammer Chin
*Deadlift/Rack Pull
HS Row/Low Row

Arms
Dips
BB Curl
Skull
Incline DB Variant
Pressdown
Machine Preacher

OFF

Awesome workout. Great numbers and volume across the board...

Oh wait, nevermind. :(



















Looking forward to the newish split though... ;)

[IRONMANN1]

Awesome workout. Great numbers and volume across the board...

Oh wait, nevermind. :(
















Looking forward to the newish split though... ;)



thx bruh :)


I've got the flu plus a sinus infection, and it's in full effect. Lost 7 lbs in 3 days..(200lbs) lol.

Puked 7 times in 5 hours. lol :D

SUCKS!

[I_love_crows]

thx bruh :)


I've got the flu plus a sinus infection, and it's in full effect. Lost 7 lbs in 3 days..(200lbs) lol.

Puked 7 times in 5 hours. lol :D

SUCKS!

Damn... Hope you get better soon man. Being sick sucks nuts, that's for sure.

[IRONMANN1]

Damn... Hope you get better soon man. Being sick sucks nuts, that's for sure.

Appreciate it ILC.

I call this the Mega-Flu.

I was sitting on the toilet about to take a **** night before last, then all the sudden i had to puke. Flushed real quick, then had dirreah.....lol...then..wait for it.....puked again.


Not a lie lol

[I_love_crows]

Appreciate it ILC.

I call this the Mega-Flu.

I was sitting on the toilet about to take a **** night before last, then all the sudden i had to puke. Flushed real quick, then had dirreah.....lol...then..wait for it.....puked again.


Not a lie lol

LMAO

sig dude :cool:

[IRONMANN1]

LMAO

sig dude :cool:

lol, now it was all worth it :D

[I dont work at Ballys]

hai im here for teh puking/****ting party :)

[IRONMANN1]

hai im here for teh puking/****ting party :)

lol

I need to disinfect this house. Could def. use your help with that :D

[I_love_crows]

hai im here for teh puking/****ting party :)

Iron's changing his journal to: 7 guys 1 cup

[IRONMANN1]

Iron's changing his journal to: 7 guys 1 cup

lol

How did it turn from puking and ****ting to ghey analogs? :D

[One More Time]

Iron's changing his journal to: 7 guys 1 cup

lol

[I_love_crows]

lol

How did it turn from puking and ****ting to ghey analogs? :D

It always turns ghey when ILC's in the house.

[IRONMANN1]

It always turns ghey when ILC's in the house.

*waits for bally's random chime in*


:D

[I dont work at Ballys]

lol

I need to disinfect this house. Could def. use your help with that :D

i would only make it worse :o

[IRONMANN1]

i would only make it worse :o

lol, maybe you would cancel it out? :confused:

[lewdog_5]

I had that **** last year......for 5 days :eek: Worst time of my life. Sitting on the pot with a bucket to puke in on the floor. I did help me drop about 7 lbs though. I couldn't eat anything.

Hope you get better.

[ThickAsABrick]

new split looks pretty good to me

lotta options for switching in various exercises

lookin fwd to seeing how it works for you

+ more rowage on back day :D

[G_Train]

hai im here for teh puking/****ting party :)
lol

[IRONMANN1]

I had that **** last year......for 5 days :eek: Worst time of my life. Sitting on the pot with a bucket to puke in on the floor. I did help me drop about 7 lbs though. I couldn't eat anything.

Hope you get better.

Thx bud, I lost about 10lbs overall, and all muscle, barely any of it was fat. I wasnt able to eat or drink for 3 days..bahh!


new split looks pretty good to me

lotta options for switching in various exercises

lookin fwd to seeing how it works for you

+ more rowage on back day :D

THx taab, i think it should be purty damn good.


lol

lol

[IRONMANN1]

So, i ended up losing ~10lbs with this virus/flubug. Got in the gym yesterday for my first chest session weighing a robust 199 lbs, and weaker than my girlfriend lol.

Here's how it went.

Chest

Incline BB Press - 135x12; 175x8; 185x5; 155x10; 135x12
WG Flat Smith Press - 135x10; 185x10; 225x5; 185x10
Decline DB Press - 60x10; 60x8
Flat Fly - 35x12; 50x10; 35x12
Pushup - x18

That 175 set was supposed to be a 12 rep max set. I'm lifting at a new gym, and i phucking swear the weights are heavier than at my old gym. By at least 5 lbs. Just weak and scrawny right now, but on the comeback lol.

[kennny d]

nice, how high of a incline do you BB presses on?

[IRONMANN1]

nice, how high of a incline do you BB presses on?

Uh, the typical 45 degree bench i would say. It's the regular fixed place incline bench, higher than i would like tbh, but it's what i got to work wif :D

[nads786]

So, i ended up losing ~10lbs with this virus/flubug. Got in the gym yesterday for my first chest session weighing a robust 199 lbs, and weaker than my girlfriend lol.

Here's how it went.

Chest

Incline BB Press - 135x12; 175x8; 185x5; 155x10; 135x12
WG Flat Smith Press - 135x10; 185x10; 225x5; 185x10
Decline DB Press - 60x10; 60x8
Flat Fly - 35x12; 50x10; 35x12
Pushup - x18

That 175 set was supposed to be a 12 rep max set. I'm lifting at a new gym, and i phucking swear the weights are heavier than at my old gym. By at least 5 lbs. Just weak and scrawny right now, but on the comeback lol.


i switch between my gym at home and my university gym and seriously there is a significant difference btw them weight wise

[IRONMANN1]

i switch between my gym at home and my university gym and seriously there is a significant difference btw them weight wise

Yeah it's really strange lol. It's extremely noticable; i'd say 10lbs or so. I've been lifting at this new gym for ~ a month, and two weeks ago went back to my old one, and 185x10 was part of my warm up on incline bench. 175x8 was all i could muster yesterday, but this really doesnt count cause i've been crazy sick and lost 10lbs lol. Still, i coulda hit 185x14ish prolly at my old gym two weeks ago...here if i was healthy i could only get 9...MAYBE 10. So it's a big difference imo.

[I dont work at Ballys]

Yeah it's really strange lol. It's extremely noticable; i'd say 10lbs or so. I've been lifting at this new gym for ~ a month, and two weeks ago went back to my old one, and 185x10 was part of my warm up on incline bench. 175x8 was all i could muster yesterday, but this really doesnt count cause i've been crazy sick and lost 10lbs lol. Still, i coulda hit 185x14ish prolly at my old gym two weeks ago...here if i was healthy i could only get 9...MAYBE 10. So it's a big difference imo.

there is so much that i am trying to hold back from saying right now.

that is all.

[IRONMANN1]

there is so much that i am trying to hold back from saying right now.

that is all.

lol :D


i'm no bull****ter, you know that.


you still depressed son? :D

[I dont work at Ballys]

lol :D


i'm no bull****ter, you know that.


you still depressed son? :D

i wasnt until now, jerk face :(

[IRONMANN1]

i wasnt until now, jerk face :(

lol, did you ever jump back into training and journaling?

[I dont work at Ballys]

lol, did you ever jump back into training and journaling?

ya man, been strength training, possibly gonna do a local meet in a few months in the 181 class :)

http://forum.bodybuilding.com/showthread.php?t=6004881

[IRONMANN1]

ya man, been strength training, possibly gonna do a local meet in a few months in the 181 class :)

http://forum.bodybuilding.com/showthread.php?t=6004881

10-4! I'ma check it out BRAH!

[IRONMANN1]

Legs *12RM Week

*BB Front Squat - 135x12, 185x12, 245x5
BB Back Squat - 225x12
SLDL off Platform - 135x12, 185x12, 235x8
Leg Curl - 110x12
Smith Donkey Calf - +90x10, +135x10, +90x10; BWx10


Solid in there, weight actually suprised me. That 185x12 set was absolute cake. Had reps in me. Getting back to 100%, which is freakin awesome.

Got two strange rashes from my antibiotics though lol :confused:

[LSU1]

nice job dude, glad to see you back healthy again

dont worry about the numbers, they'll get back up there

[young and strong]

Good stuff, keep plugging away.

Keeping healthy is the most important thing really. (longativity in lifting weights).

[Jorday]

nice job dude, glad to see you back healthy again

dont worry about the numbers, they'll get back up there

x2 :)

Nice to see you are better from being real sick man. That stuff is no fun.

[One More Time]

Front squat looking strong.

[5Six]

Nice job man! Very strong front squats. Do you use a clean grip or rest the bar on your shoulders?

[I dont work at Ballys]

i like cake too.

[BluntD]

Sounds like you and me had something similar... f'in sucks. I'm back up to my weight though and my energy has returned and now I feel like my old self, just stuff your face for a few days and you'll be good again.

[IRONMANN1]

nice job dude, glad to see you back healthy again

dont worry about the numbers, they'll get back up there

Thanks Mark


Good stuff, keep plugging away.

Keeping healthy is the most important thing really. (longativity in lifting weights).

No doubt, thanks bud.


x2 :)

Nice to see you are better from being real sick man. That stuff is no fun.

Hell no it aint! Getting back is kinda fun tho :)


Front squat looking strong.

Thx OMT


Nice job man! Very strong front squats. Do you use a clean grip or rest the bar on your shoulders?

Thx bud. I use a cross hand grip.




i like cake too.

I know.


Sounds like you and me had something similar... f'in sucks. I'm back up to my weight though and my energy has returned and now I feel like my old self, just stuff your face for a few days and you'll be good again.

Hell yeah brah, it was rough, but a thing of teh past :)

[IRONMANN1]

Shoulders *12RM Attempt

Seated BB Shoulder Press - 95x12, *135x10, 155x4, 135x7
HS Shoulder Press - 70x14, 80x8
Laterals - (single arm)15x12, 20x12, (Both)20x10 + (single)15x10, 20x10, 15x10
BB Shrug - 135x12, 315x12, 405x10, 455x10, (btb) 225x10, 135x10
Reverse Pec - 90x12, 105x12, 90x10 + 75x8

Pretty solid. 155 felt heavy on shoulder presses, but i've never been good at em anyways. Short term in to have 170x3 by the end of this training cycle(3 more weeks). Did a ton of laterals, even more sets than listed, simply because i wasnt really "feeling" it. I might have to do em all lying on a slightly incline bench because that tends to really tear them up compared to standing. Getting my endurance back though, which is really nice :)

200lbs on the dot.

[BluntD]

In for more heavy deadlifts and front squats!


:)

[IRONMANN1]

In for more heavy deadlifts and front squats!


:)

haha, my shoulder strength is that bad eh?? :D

haha, it's so damn tough to go heavy on a cut. Usually ends up in dissapointment, injury, or both LOL. But when i hit the heavy triple part of this training cycle (in 3 weeks) i should be relatively strong (for me) :p

[I dont work at Ballys]

i know what you mean about shoulders man, i am in the same boat. at least you are addressing the weakness and hopefully everything will balance out.

+ a strong military press is a sure fire panty dropper.

[IRONMANN1]

i know what you mean about shoulders man, i am in the same boat. at least you are addressing the weakness and hopefully everything will balance out.

+ a strong military press is a sure fire panty dropper.

Yeah buddaay. When you see someone militarying big, you know they're strong all over. It's just one of those type lifts...tough as fcuk!

[ThickAsABrick]

re: laterals - experimenting with elbow bendage can make a diff in feel, at least in my experience

how high are you going on them?

[kennny d]

good to see it man, getting over sickness sucks

I agree with taab for the laterals.. I do my workouts in a beater right in front of the mirror so I can see my side delts get worked during them, hard for me to get a good MMC otherwise

are you still cutting?

[young and strong]

Strong shrugs mate. I've got my work cut out for me if i want to catch you :D

[IRONMANN1]

re: laterals - experimenting with elbow bendage can make a diff in feel, at least in my experience

how high are you going on them?

10-4 i'll mess with the bendage. I go just above parallel, often try to stop it right at it..


good to see it man, getting over sickness sucks

I agree with taab for the laterals.. I do my workouts in a beater right in front of the mirror so I can see my side delts get worked during them, hard for me to get a good MMC otherwise

are you still cutting?

I ALWAYS do them infront of a mirror, with out it, mmc is def. teh sux0r...

Yeah still cutting, at like 200 right now, but honestly, really dont look that good lol. I've veered off the cut diet, kinda just doing it my way now...carbs only around w/o.

Seems to be working purty well.


Strong shrugs mate. I've got my work cut out for me if i want to catch you :D

thx bud

[PhreEkGarden]

I been trying to drop a few pounds but not really cutting....

Was just wondering what you thought of X-factor while cutting? I used it while bulking and liked it... but was thinking it might be worth it when it comes time to shed a bit of fat?

[Al Swearengen]

Legs *12RM Week

*BB Front Squat - 135x12, 185x12, 245x5
BB Back Squat - 225x12
SLDL off Platform - 135x12, 185x12, 235x8
Leg Curl - 110x12
Smith Donkey Calf - +90x10, +135x10, +90x10; BWx10


Solid in there, weight actually suprised me. That 185x12 set was absolute cake. Had reps in me. Getting back to 100%, which is freakin awesome.

Got two strange rashes from my antibiotics though lol :confused:

crabs, the clap?






























:)

glad to see ya feeling better IM.

[jwdjrs]

Hello buddy, Reading just not posting much, don't want to clutter the journal up you know ?? Did you ever ask that guy to marry you ?? :) Best wishes buddy

[IRONMANN1]

crabs, the clap?






























:)

glad to see ya feeling better IM.

Big al! Great to see you man. How's the shoulder?

Thx bud!


Hello buddy, Reading just not posting much, don't want to clutter the journal up you know ?? Did you ever ask that guy to marry you ?? :) Best wishes buddy


hehe, thanks bud. Nope, havent asked her yet. Cant really talk about it too much cause she reads this stuff from time to time...but i've got the ring in my banks lock box :p...when the day comes, I'll be good to go..

How's teh family?? Looks like you're slimming up bud!

[Curl Master]

Legs *12RM Week

*BB Front Squat - 135x12, 185x12, 245x5
BB Back Squat - 225x12
SLDL off Platform - 135x12, 185x12, 235x8
Leg Curl - 110x12
Smith Donkey Calf - +90x10, +135x10, +90x10; BWx10


Solid in there, weight actually suprised me. That 185x12 set was absolute cake. Had reps in me. Getting back to 100%, which is freakin awesome.

Got two strange rashes from my antibiotics though lol :confused:

Good Workout bro. I am glad to hear that you are getting back to 100 percent. There must have been something in the antibiotics that maybe you were a little allergic too.

[IRONMANN1]

Good Workout bro. I am glad to hear that you are getting back to 100 percent. There must have been something in the antibiotics that maybe you were a little allergic too.

Thanks CM.

Yeah that's exactly what it was. I'm 2 days off the antibiotics, and the rashes are almost all gone. It's not the first time it's happened either.

[IRONMANN1]

2/1/2008
Armz
Dips - BWx12, +25x12, +45x12, +55x10, +70x7, +45x10(tricep), BWx12(Tricep)
BB Curl - 45x15, 65x12, 85x12, 105x8, 85x12
EZ Skull - 35x15, 65x10, 85x3 lol, 65x10
s.s. w/
Incline DB Curl - 25x12, 25x12, 20x12, 20x12
Double Pulley Pressdown - 50x12, 70x10, 90x10
s.s. w/
HS Preacher Curl - 45x12, 55x10, 45x12

2/2/2008
Back
Hammer Chin - BWx8, BWx8, BWx8, BWx6
Deadlift - 135x10, 225x8, 315x5, 405x3, 315x8
HS Low-Row - 45x12, 80x10, 90x10
HS Row - 45x12, 90x10, 115x6 + 70x8
Straight-Arm Pulldown - 50x12, 80x12, 100x10
s.s. w/
WG Pulldowns to Front and BTN - 90x15, 120x12, 90x15

Solid workouts. Having fun in there with my new w/o partner. Really fires me up. Starting to get back to some semi-heavier weights. Next week is 8RM week, so should be fun.

Time to get teh drink and eat on....Enjoy teh superbowl everybody! :)

[IRONMANN1]

Chest *8RM (200lbs)
BB Incline Press - 135x12, *185x7, 195x4, 165x10, 135x15
Flat DB Press - 80x6, 75x8, 70x10
High Incline DB Press - 50x12
Low Incline DB Fly - 50x10, 40x12, 30x15
Diamond Pushup - x15

Pretty good. Last week all i could muster was 175x8(lol), this week 185x7. So i'm getting back to where i'm supposed to be, slowly but surely. Great pump. Next week will be 5RM week, so 195-200 should be the number.

[Al Swearengen]

Big al! Great to see you man. How's the shoulder?

Thx bud!




hehe, thanks bud. Nope, havent asked her yet. Cant really talk about it too much cause she reads this stuff from time to time...but i've got the ring in my banks lock box :p...when the day comes, I'll be good to go..

How's teh family?? Looks like you're slimming up bud!

shoulder is doing much better and feels a lot better every week. my pt guy tells me i am ahead of schedule so that good news.

glad to see you got that rash figured out, i get hives and a rash from anything in the penicillin family so i know how it is. strength will come back quickly for you im sure.

[5Six]

Great job, Iron! Some very good numbers on back and chest.

[kennny d]

Chest *8RM (200lbs)
BB Incline Press - 135x12, *185x7, 195x4, 165x10, 135x15
Flat DB Press - 80x6, 75x8, 70x10
High Incline DB Press - 50x12
Low Incline DB Fly - 50x10, 40x12, 30x15
Diamond Pushup - x15

Pretty good. Last week all i could muster was 175x8(lol), this week 185x7. So i'm getting back to where i'm supposed to be, slowly but surely. Great pump. Next week will be 5RM week, so 195-200 should be the number.

whats with the pushups on the hcest days lately :p

[Jorday]

Chest *8RM (200lbs)
BB Incline Press - 135x12, *185x7, 195x4, 165x10, 135x15
Flat DB Press - 80x6, 75x8, 70x10
High Incline DB Press - 50x12
Low Incline DB Fly - 50x10, 40x12, 30x15
Diamond Pushup - x15

Pretty good. Last week all i could muster was 175x8(lol), this week 185x7. So i'm getting back to where i'm supposed to be, slowly but surely. Great pump. Next week will be 5RM week, so 195-200 should be the number.


Hey bro, lookin pretty good from here. Your strength will continue to return.

We all want to see 225 for 5 out of you on the incline press pretty soon. :)

[PowerBuilder08]

Good looking numbers bro...like the way you set up your workouts too...looks like today would have given ya a helluva pump :D

[IRONMANN1]

shoulder is doing much better and feels a lot better every week. my pt guy tells me i am ahead of schedule so that good news.

glad to see you got that rash figured out, i get hives and a rash from anything in the penicillin family so i know how it is. strength will come back quickly for you im sure.

Awesome news Al.

Yeah rashes blow lol :p


Great job, Iron! Some very good numbers on back and chest.

thx bubba :)


whats with the pushups on the hcest days lately :p

lol, just something to finish off with. No real reason why. I'm trying to get functional???


Hey bro, lookin pretty good from here. Your strength will continue to return.

We all want to see 225 for 5 out of you on the incline press pretty soon. :)

thx J. 225x5@200 is a great goal really. That would be a PR too. 225x3 is teh old one :( lol


Good looking numbers bro...like the way you set up your workouts too...looks like today would have given ya a helluva pump :D

thx acb! Teh pump was on!

[IRONMANN1]

Legs *8RM
BB Front Squat - 135x10, *225x8, 255x5
BB Back Squat - 235x12
Platform SLDL - 135x12, 185x12, 245x10
Leg Curl - 125x10, 95x10
Seated Calf - 50x10, 70x10, 70x8+50x6+BWx10

Awesome on the fronts. Prolly shouldnt of jumped straight from 135 to 225. The weight kind of shocked me at first, but got in the groove towards the middle of the set. I was actually suprised with that 255 set. Was only thinking 3, got 5. SLDL's were strict. Just the way they outta be done. Rest was just getting through the motions.

I'm getting some pretty serious exertional headaches on these leg days. Really noticed it the last two sessions. Not bad enough to really worry though.

hollarz

[I dont work at Ballys]

nice job man. good work on the 255 set

[nads786]

dude i use to get exertion headaches as well, hopefully it doesnt get worse, like it did for me for a while

[IRONMANN1]

nice job man. good work on the 255 set

Thanks Ballys.

Bout to dip below 200lbs tomorrow, and strength is holding pretty well. Down about 20lbs so far. Feeling great and getting more vascular every day.


dude i use to get exertion headaches as well, hopefully it doesnt get worse, like it did for me for a while

Yeah, they suck. I've never really had them this bad. And, i only get em on leg day (go figure lol).

So yours went away eh?? How'd ya manage that?

[PhreEkGarden]

G'damn thats heavy for front squats. Did you see my post at the top of this page? Im sure youve posted about it but I probably missed it a while back. Was wondering what you thought of X-factor, more specifically... while cutting?

[IRONMANN1]

G'damn thats heavy for front squats. Did you see my post at the top of this page? Im sure youve posted about it but I probably missed it a while back. Was wondering what you thought of X-factor, more specifically... while cutting?

OOOPS soory bud i missed this.

I'll have to say i dont think x-factor did a thing, but empty muh wallet. Maybe it helped me keep a little strength in the beginning of the cut.

The only supplements i'm taking from here on out are creatine mono and bcaa's when i'm cutting. Rest is bunk imo.

Thx on the fronts bub. Working back up to 315x3.

[nads786]

Thanks Ballys.

Bout to dip below 200lbs tomorrow, and strength is holding pretty well. Down about 20lbs so far. Feeling great and getting more vascular every day.



Yeah, they suck. I've never really had them this bad. And, i only get em on leg day (go figure lol).

So yours went away eh?? How'd ya manage that?


i use to get em during legs too lol, especially during heavy leg press or hack squat and then it got worse and i started getting it during heavy T-bar rows

so eventually i had to drop all compound leg exercises for like 2 weeks and i dropped T-bars and switched in another back exercise

i gotta note thought this has only happened to me during my cut, so maybe the lowering of carbs had an effect :confused: im not sure..

[IRONMANN1]

i use to get em during legs too lol, especially during heavy leg press or hack squat and then it got worse and i started getting it during heavy T-bar rows

so eventually i had to drop all compound leg exercises for like 2 weeks and i dropped T-bars and switched in another back exercise

i gotta note thought this has only happened to me during my cut, so maybe the lowering of carbs had an effect :confused: im not sure..

That's exactly what it is. I only really get them when i'm cutting or on a low-carb diet.

Heavy workload + no fuel = teh migranz :D

[PhreEkGarden]

That's exactly what it is. I only really get them when i'm cutting or on a low-carb diet.

Heavy workload + no fuel = teh migranz :D

Interesting. I was cutting back my carbs and trying to eat more healthy fat and ive been getting a lot of headaches. I eat so many carbs regularly that maybe my body is kind of pissed off at me. My pressing strength kind of dropped off a tad also. Said f*ck it and started eating more again, lol... they seem to be gone now.

[IRONMANN1]

Interesting. I was cutting back my carbs and trying to eat more healthy fat and ive been getting a lot of headaches. I eat so many carbs regularly that maybe my body is kind of pissed off at me. My pressing strength kind of dropped off a tad also. Said f*ck it and started eating more again, lol... they seem to be gone now.

Yeah i def. think there is a coincidence. What's your bf at now Phreek?? Is that 215 morning weight? If it is youre ~16lbs heavier than me now lol, gawd it's hard to believe.

[lewdog_5]

How low did you set your carbs on most days. I am looking to cut and I am possibly looking to go Keto style with weekend carbups.

[IRONMANN1]

Shoulders *8RM Attempt
BB Shoulder Press - 95x12, *140x8, 160x2+1, 135x8, 95x12 (btn)
HS Shoulder Press - 75x12, 70x12
Side Lateral - 15x12, 20x12, 15x15, 15x10(single arm)+12x10(double arm)
HS Paused Seated Shrug - 90x10, 115x10, 100x10, 90x10
WG Upright Row - 45x12, 65x12, 75x12
Reverse Pec Deck - 90x15, 120x10, 75x16

Cardio - Treadmill 20 min walking on incline.


Solid! Probably one of my most effective shoulder w/o's to date. Really enjoying my time in the gym these days. Update pics coming soon.

[IRONMANN1]

How low did you set your carbs on most days. I am looking to cut and I am possibly looking to go Keto style with weekend carbups.

I eat only trace carbs(<20) from 8pm till noon the next day. I'll usually have ~20 carbs from veggies with lunch, so they are really only trace as well (mostly fiber which cant be digested by the liver). So, my only carb meals for the day are 55g post workout via Torrent and 40g from black beans and veggies with my PWO meal.

So, i'd say i'm eating ~140g carbs a day, but only 80ish of them really count.

[young and strong]

Strong shoulders Iron, Damn that's heavy a shoulder press!

[IRONMANN1]

Strong shoulders Iron, Damn that's heavy a shoulder press!

Thanks bud, just trying to get in that "respectable" range. IMO @ 200lbs it's weak, but it's always been a weak point. When i get 185 on there for reps @ 200 i'll feel worthy :p

[lewdog_5]

I eat only trace carbs(<20) from 8pm till noon the next day. I'll usually have ~20 carbs from veggies with lunch, so they are really only trace as well (mostly fiber which cant be digested by the liver). So, my only carb meals for the day are 55g post workout via Torrent and 40g from black beans and veggies with my PWO meal.

So, i'd say i'm eating ~140g carbs a day, but only 80ish of them really count.

And do you eat virtually no carbs on non workout days then?

[IRONMANN1]

And do you eat virtually no carbs on non workout days then?

No, i still do the same, as I do a realatively high intensity cardio + Ab workout.

Diets dont have to be 0 carb to work :)

What i'm going to do is simply scale back carbs if my fat loss halts, which it hasnt yet.

[PhreEkGarden]

Yeah i def. think there is a coincidence. What's your bf at now Phreek?? Is that 215 morning weight? If it is youre ~16lbs heavier than me now lol, gawd it's hard to believe.

Ehh im probably closer to 210ish in the morning. I dont mind a little extra padding.... :D

[EoR]

Monster dips and great shoulder strength IM.

It's been awhile since I've popped by but things look like they are stable here. :p

[PowerBuilder08]

Strong shoulders :cool:

You go seated or standing?

Very solid workout bro...keep working

[gymratluke]

Strong shoulder day DUUUUUDE!! You say that like 60 of your carbs do count...what kind of carbs are you talkin about?!

[PhreEkGarden]

Thanks bud, just trying to get in that "respectable" range. IMO @ 200lbs it's weak, but it's always been a weak point. When i get 185 on there for reps @ 200 i'll feel worthy :p

I feel the same way. Both of us seem to have a pressing deficiency, lol.

[IRONMANN1]

Ehh im probably closer to 210ish in the morning. I dont mind a little extra padding.... :D

lol, i'm sick of the extra padding. I'm planning on bulking at no higher than 12% from here on out. I feel better, look better, and am much more effecient in the gym. I dont get tired, and my conditioning is incredible.

The ability to handle high volume is really a plus.


Monster dips and great shoulder strength IM.

It's been awhile since I've popped by but things look like they are stable here. :p

Thx EoR!

Yeah things are going well bub. Leaning up nicely.


Strong shoulders :cool:

You go seated or standing?

Very solid workout bro...keep working

I do em seated. Might start BTN on my next strength cycle.


Strong shoulder day DUUUUUDE!! You say that like 60 of your carbs do count...what kind of carbs are you talkin about?!

Thx lukester.

Over half of my carb count is fiber, and the liver cant digest fiber as it would a sugar. So i dont count fiber as carbs really, thus eat them without much, if any restriction. Obviously i dont go crazy lol.

But 80%+ of my daily carbs come from my PWO shake (torrent) and my PWO meal (black beans).



I feel the same way. Both of us seem to have a pressing deficiency, lol.

Yeah, SUCKS! Just gotta focus on it more than the already strengths.

[IRONMANN1]

2/7/2008
Abs/Cardio
High Hanging Leg Raise - 3x10
Super Decline sit up/Crunch - BWx10, +15x6+BWx6, BWx8
Cable Crunch - 100x12, 140x12, 190x6+110x8

Cardio - Treadmill walking on incline for 30 Min. Burned 330 calories.

Yup! Back tonight :)

[Al Swearengen]

190x6 + 110x8 cable crunch. nice

[IRONMANN1]

190x6 + 110x8 cable crunch. nice

haha, yes I is hardcore :p

[I dont work at Ballys]

weeeeeeeeeeeeee................ cable crunchez.

[IRONMANN1]

weeeeeeeeeeeeee................ cable crunchez.

You're so about to enter the world of teh fatty. (yes 97.33% of powerlifters, and those who think they're PL'ers are FATTTTTTTTTT)


:)

[kennny d]

You're so about to enter the world of teh fatty. (yes 97.33% of powerlifters, and those who think they're PL'ers are FATTTTTTTTTT)


:)

eh they're all just 15% and just holding a little water ;)

[IRONMANN1]

eh they're all just 15% and just holding a little water ;)

shut up excuse giver

[IRONMANN1]

Back
Hammer Chin -- BWx10, BWx8, BWx8, BWx7
Deadlift -- 135x12, 225x8, 325x6, 415x1, 405x1, 315x9
HS Low Row -- 55x12, 80x10, 95x8
HS Row -- 75x12, 95x10, 120x8
BTN Pulldown -- 95x15, 120x15, 120x12(Front)+95x8(BTN)
S.S. W/
Stiff Arm Pulldown -- 80x15, 110x12, 110x10+80x8

Weak on the deads, but my legs were not fully recovered from leg day on Tuesday, and it really hindered me. Everything else was fuggin great. Got 3 more chins since last week. Could of gotten 12 on that first set without a doubt. Still weak, but moving in the right direction. Going to add bit of weight on the first couple sets next week. Deads were tough, really tough..was going for 415x3, but teh legs were still beat up. Still, got some good reps in. Rows were money. Strict reps. Finished with a nasty pump on the S.S.

Abz0rs are out and smiling :)

[IRONMANN1]

I just lost 4000 posts :confused:

lol

[I dont work at Ballys]

nice man. covered all your bases there. stiff arm pulldowns are fun...i like them with teh rope.

wow your legs must have taken a beating too, what is your plan for deads? (reps/set wise)

[IRONMANN1]

nice man. covered all your bases there. stiff arm pulldowns are fun...i like them with teh rope.

wow your legs must have taken a beating too, what is your plan for deads? (reps/set wise)

I was focusing on improving my 3RM, but since i'm cutting i'm going to focus on moving the 5RM up for saftey reasons.

The big compoundz are starting to suffer a bit, so i'll adjust accordingly. Today was because of teh legs though, i promise :p

[I dont work at Ballys]

I was focusing on improving my 3RM, but since i'm cutting i'm going to focus on moving the 5RM up for saftey reasons.

The big compoundz are starting to suffer a bit, so i'll adjust accordingly. Today was because of teh legs though, i promise :p

kewwwwwwwl

[Curl Master]

Back
Hammer Chin -- BWx10, BWx8, BWx8, BWx7
Deadlift -- 135x12, 225x8, 325x6, 415x1, 405x1, 315x9
HS Low Row -- 55x12, 80x10, 95x8
HS Row -- 75x12, 95x10, 120x8
BTN Pulldown -- 95x15, 120x15, 120x12(Front)+95x8(BTN)
S.S. W/
Stiff Arm Pulldown -- 80x15, 110x12, 110x10+80x8

Weak on the deads, but my legs were not fully recovered from leg day on Tuesday, and it really hindered me. Everything else was fuggin great. Got 3 more chins since last week. Could of gotten 12 on that first set without a doubt. Still weak, but moving in the right direction. Going to add bit of weight on the first couple sets next week. Deads were tough, really tough..was going for 415x3, but teh legs were still beat up. Still, got some good reps in. Rows were money. Strict reps. Finished with a nasty pump on the S.S.

Abz0rs are out and smiling :)

Good Workout. Still strong deads bro. I have yet to break even 350 for 2. Deads and Squats are too exercises I seem to struggle on.


I just lost 4000 posts :confused:

lol

I lost near 7K posts. They deleted all the old sea threads and the old fireworks thread.

[scott_donald]

big volume...

looking good some nice progression over the last couple of months...

[IRONMANN1]

Good Workout. Still strong deads bro. I have yet to break even 350 for 2. Deads and Squats are too exercises I seem to struggle on.



I lost near 7K posts. They deleted all the old sea threads and the old fireworks thread.

Thx homie...it's one of my strengths, but not right now lol.

Ahh that makes sense :(


big volume...

looking good some nice progression over the last couple of months...

Thx scottyboyyy

[IRONMANN1]

Arms
Dip -- BWx15, +45x12, +60x12, +90x5, +45x12(tri), BWx16(tri)
BB Curl -- 65x15, 85x12, 95x8, 75x12
Incline DB Curl/Hammer -- 25x15, 30x12, 25x12
S.S. W/
Floor Skull -- 35x20, 55x15, 75x9, 65x13
S.S. W/
Machine Preacher -- 45x12, 55x12, 45x12

W.O.W. on the pump. Killed dips. Last week i got +55x10, this week +60x12. Huge improvement. Threw on 2 plates, and got 5. So looking for +90x12 soon. Went strict with BB curls. Skulls blew the tri's up with all the reps.

Increases in weight on every exercise and down a couple lbs from last session. Feel like i'm 100% on the right track these days, and man it feels good.

[kennny d]

haha nice I just wrote up my guns day too, I don't remember you ever trying +90 for dips, good job bro you'll be reppin 3 plates soon

[IRONMANN1]

haha nice I just wrote up my guns day too, I don't remember you ever trying +90 for dips, good job bro you'll be reppin 3 plates soon

Well i banged out +60x12, so i was like fugg it, i gotta be good for at least 5 lol.

thx holmes!

[homelifter]

Arms
Dip -- BWx15, +45x12, +60x12, +90x5, +45x12(tri), BWx16(tri)
BB Curl -- 65x15, 85x12, 95x8, 75x12
Incline DB Curl/Hammer -- 25x15, 30x12, 25x12
S.S. W/
Floor Skull -- 35x20, 55x15, 75x9, 65x13
S.S. W/
Machine Preacher -- 45x12, 55x12, 45x12

W.O.W. on the pump. Killed dips. Last week i got +55x10, this week +60x12. Huge improvement. Threw on 2 plates, and got 5. So looking for +90x12 soon. Went strict with BB curls. Skulls blew the tri's up with all the reps.

Increases in weight on every exercise and down a couple lbs from last session. Feel like i'm 100% on the right track these days, and man it feels good.


Love the workout IRON. Supersets really are a great way to finish with a solid pump. Try doing decline skulls supersetted wth decline CGBP..using a preacher curl bar.

Those are some hyuge dips too.

[Curl Master]

Arms
Dip -- BWx15, +45x12, +60x12, +90x5, +45x12(tri), BWx16(tri)
BB Curl -- 65x15, 85x12, 95x8, 75x12
Incline DB Curl/Hammer -- 25x15, 30x12, 25x12
S.S. W/
Floor Skull -- 35x20, 55x15, 75x9, 65x13
S.S. W/
Machine Preacher -- 45x12, 55x12, 45x12

W.O.W. on the pump. Killed dips. Last week i got +55x10, this week +60x12. Huge improvement. Threw on 2 plates, and got 5. So looking for +90x12 soon. Went strict with BB curls. Skulls blew the tri's up with all the reps.

Increases in weight on every exercise and down a couple lbs from last session. Feel like i'm 100% on the right track these days, and man it feels good.

Good Workout bro. Nice dips. Triceps dips are by far my favorite tricep exercise.

[SDFlip]

what difference do you feel by doing skulls on the floor as opposed to a bench?
what kid of bar/grip do you use on them? or dbs?

[I dont work at Ballys]

what difference do you feel by doing skulls on the floor as opposed to a bench?
what kid of bar/grip do you use on them? or dbs?

im guessing he's deloading on the floor.

nice workout dude you'll be making some huge gains with those dips soon :cool:

[W8isGR8]

you'll be making some huge gains with those dips soon :cool:

lol

[IRONMANN1]

Love the workout IRON. Supersets really are a great way to finish with a solid pump. Try doing decline skulls supersetted wth decline CGBP..using a preacher curl bar.

Those are some hyuge dips too.

THx homey. And supersets are fugggggin awesome.


Good Workout bro. Nice dips. Triceps dips are by far my favorite tricep exercise.

no doubt cm...thx bud


what difference do you feel by doing skulls on the floor as opposed to a bench?
what kid of bar/grip do you use on them? or dbs?

Well, for instance, i dont have to use a bench, and can superset with my partner easily. The real reason for doing it is to deload, and it's safer for just dumping the weight...but i do it for convience mostly. EZ bar.


im guessing he's deloading on the floor.

nice workout dude you'll be making some huge gains with those dips soon :cool:

thx ballys


lol

dip hater??

[W8isGR8]

Still waiting on anyone to show off their "amazing gains" they got from dips(no hola)

[I dont work at Ballys]

Still waiting on anyone to show off their "amazing gains" they got from dips(no hola)

hi.

[W8isGR8]

hi.

you probably got your tripeps from all the pushups in teh military

[I dont work at Ballys]

you probably got your tripeps from all the pushups in teh military

yeah i was hoping to get transferred into the Marines, spend 3 years there so i could be ready to become a U.S. Navy SEAL. :cool:

[W8isGR8]

yeah i was hoping to get transferred into the Marines, spend 3 years there so i could be ready to become a U.S. Navy SEAL. :cool:

*shoots self in face*


Civilians have such a warped view of the military

[IRONMANN1]

Still waiting on anyone to show off their "amazing gains" they got from dips(no hola)

haha, i knew you were going to say this...and I was going to say Hola lol

I think it's a great exercise when trained with heavy weight for high(er) reps. You just got to get there first..

[W8isGR8]

haha, i knew you were going to say this...and I was going to say Hola lol

I think it's a great exercise when trained with heavy weight for high(er) reps. You just got to get there first..
To me they are like deadlifts...you throw on a ton of weight, do a bunch of reps...but never have anything to show for it.


meh. It must be the "bodybuilder" in me, but if its not blasting a muscle, what's the point. There are more effective exercises for those bodyparts, IMO.

[W8isGR8]

I think it's a great exercise when trained with heavy weight for high(er) reps. You just got to get there first..

I guess that's my point...if you have to do 9x your bodyweight on an exercise for it to "effective", then it sounds like a pretty ****ty exercise. It's like guys who can't get a chest from BB bench, and people say "Oh, well once you're benching 4 plates for reps you'll have a chest"

That's fcking retarded

[IRONMANN1]

To me they are like deadlifts...you throw on a ton of weight, do a bunch of reps...but never have anything to show for it.


meh. It must be the "bodybuilder" in me, but if its not blasting a muscle, what's the point. There are more effective exercises for those bodyparts, IMO.

I see what you are saying clearly. Honestly, i've never really gotten anything from them, but i had always done them at less than an 8RM. I'm working on 12RM's now with em, and after awhile i'll re-evaluate what I think.


I guess that's my point...if you have to do 9x your bodyweight on an exercise for it to "effective", then it sounds like a pretty ****ty exercise. It's like guys who can't get a chest from BB bench, and people say "Oh, well once you're benching 4 plates for reps you'll have a chest"

That's fcking retarded

I hear ya man. I hear ya :)

[5Six]

Just noticed the workout bro. Great job on the deads!

[I dont work at Ballys]

To me they are like deadlifts...you throw on a ton of weight, do a bunch of reps...but never have anything to show for it.


wow big time WTF. i've only been doing deadlifts for a year and i've noticed an ENORMOUS difference in my back since i started. just because you didnt get results from it doesnt mean its the case for others.

[W8isGR8]

just because you didnt get results from it doesnt mean its the case for others.

Actually, that's exactly what it means













stoopid n00b

[IRONMANN1]

Actually, that's exactly what it means













stoopid n00b


You sound emo again?

Relapse? :p

[Screamin]

You sound emo again?

Relapse? :p
LOL :)

Strong w/o bud. Love dem dips, despite what W8 says :cool:

[IRONMANN1]

LOL :)

Strong w/o bud. Love dem dips, despite what W8 says :cool:

haha thx bud :)

[IRONMANN1]

Chest *5RM Attempt
BB Incline Press -- 135x12, 165x5, *195x4+1, 185x5, 155x12, 135x12
Flat DB Press -- 70x10, 70x9, 60x10
HS Incline -- 70x12, 55x16
Machine Fly -- 105x18, 180x7, 150x8+105x9
Pushup -- x24

Man, i cant count that fifth cause my spotter got his hands on the bar, but it woulda been damn close. Got some quality volume in after that set. Rest was accessory work. I really tire out on the db presses, so weight has to be cut back pretty far for reps. Wasnt satisfied, so threw in a couple HS sets to get some more volume.

PR'ed the pushups :cool: lol

[I dont work at Ballys]

Chest *5RM Attempt
BB Incline Press -- 135x12, 165x5, *195x4+1, 185x5, 155x12, 135x12
Flat DB Press -- 70x10, 70x9, 60x10
HS Incline -- 70x12, 55x16
Machine Fly -- 105x18, 180x7, 150x8+105x9
Pushup -- x24

Man, i cant count that fifth cause my spotter got his hands on the bar, but it woulda been damn close. Got some quality volume in after that set. Rest was accessory work. I really tire out on the db presses, so weight has to be cut back pretty far for reps. Wasnt satisfied, so threw in a couple HS sets to get some more volume.

PR'ed the pushups :cool: lol

nice work dudeman. are you basing all your numbers off of % now? (the 165, 195 and 185 set...)

[IRONMANN1]

nice work dudeman. are you basing all your numbers off of % now? (the 165, 195 and 185 set...)

The only thing i'm really tracking is the repitional maxes.

Week 1: 12RM
Week 2: 8RM
Week 3: 5RM
Week 4: 3RM

Then reset.

Nothing crazy, just eazy. The only exercises i'm tracking right now are Incline BB Press, Front Squat, Deadlift (just 5RM), and Shoulder Press.

That 165 set was just a warm up to the 195 set.

[I dont work at Ballys]

The only thing i'm really tracking is the repitional maxes.

Week 1: 12RM
Week 2: 8RM
Week 3: 5RM
Week 4: 3RM

Then reset.

Nothing crazy, just eazy. The only exercises i'm tracking right now are Incline BB Press, Front Squat, Deadlift (just 5RM), and Shoulder Press.

That 165 set was just a warm up to the 195 set.

ok, got it. yeah i figured the first part. just didnt know how you chose the numbers for everything.

[IRONMANN1]

ok, got it. yeah i figured the first part. just didnt know how you chose the numbers for everything.

Just trial and error brahhhh

[kennny d]

Chest *5RM Attempt
BB Incline Press -- 135x12, 165x5, *195x4+1, 185x5, 155x12, 135x12
Flat DB Press -- 70x10, 70x9, 60x10
HS Incline -- 70x12, 55x16
Machine Fly -- 105x18, 180x7, 150x8+105x9
Pushup -- x24

Man, i cant count that fifth cause my spotter got his hands on the bar, but it woulda been damn close. Got some quality volume in after that set. Rest was accessory work. I really tire out on the db presses, so weight has to be cut back pretty far for reps. Wasnt satisfied, so threw in a couple HS sets to get some more volume.

PR'ed the pushups :cool: lol


nice incline work

damn dude your strength really trailed off on the DB presses though, are you taking really short rests between exercises/sets.. or is the cut getting to ya

[IRONMANN1]

nice incline work

damn dude your strength really trailed off on the DB presses though, are you taking really short rests between exercises/sets.. or is the cut getting to ya

After 6 sets on bb inclines, teh db's were purty heavy lol. Hit failure 2-3 times on incline, so that takes a good bit out of meh.

Cut ain helpin lol

[One More Time]

The only thing i'm really tracking is the repitional maxes.

Week 1: 12RM
Week 2: 8RM
Week 3: 5RM
Week 4: 3RM

Then reset.

Nothing crazy, just eazy. The only exercises i'm tracking right now are Incline BB Press, Front Squat, Deadlift (just 5RM), and Shoulder Press.

That 165 set was just a warm up to the 195 set.

So....theoretically you will be stronger on your 12RM when you come back on week 5? Is that what you are doing? Just curious...

[IRONMANN1]

So....theoretically you will be stronger on your 12RM when you come back on week 5? Is that what you are doing? Just curious...

Exactly, and hopefully each RM increases. Teh name of teh game :p

[SDFlip]

So....theoretically you will be stronger on your 12RM when you come back on week 5? Is that what you are doing? Just curious...
probably won't be the case though.

to get stronger at those higher rep ranges, work on those higher rep ranges. to get stronger on lower reps, work on lower reps.

at least that's the case for me.

[ThickAsABrick]

Dips have worked well for me.

[I dont work at Ballys]

Dips have worked well for me.

NO!! they didnt work for W8 so its impossiblez for it to work for you! get it through your ThickAsABrick head :mad:

[IRONMANN1]

probably won't be the case though.

to get stronger at those higher rep ranges, work on those higher rep ranges. to get stronger on lower reps, work on lower reps.

at least that's the case for me.

I'm working all rep ranges, so all should improve. I focus the same amount of time on each range, plus the volume is sky high.


Dips have worked well for me.

Thx bub


NO!! they didnt work for W8 so its impossiblez for it to work for you! get it through your ThickAsABrick head :mad:

lol

[IRONMANN1]

Legs *5RM Attempt -- 199 lbs
BB Front Squat -- 135x10, 185x5, 225x3, *260x4
BB Back Squat -- 245x10
Platform SLDL -- 135x12, 185x10, 255x10, 135x20
Donkey Calf On Smith + Dip Belt -- BWx12, +90x12, +135x13, +135x12+BWx17

That fifth rep on the 260 set slipped, so i dumped it on the way up. This is right on top of teh 5RM right now though. Gave it all i had lol. SLDLs were solid. Good overall workout.

[lewdog_5]

That is some nice heavy front squatting.

Those are three solid lifts in there for one workout.

P.S..................I bought some Almonds, :)

[SDFlip]

I'm working all rep ranges, so all should improve. I focus the same amount of time on each range, plus the volume is sky high.


you don't return to those reps until a month later.... you'll increase very little, if any. i hope you prove me wrong, though :)

[BluntD]

Nice work mang, good to see you back on the wagon!


In for heavy deadlifts! :cool:

[IRONMANN1]

That is some nice heavy front squatting.

Those are three solid lifts in there for one workout.

P.S..................I bought some Almonds, :)

Thx lew. It was a tough one.

Almonds FTW! I eat over a ~70 almonds/day :p


you don't return to those reps until a month later.... you'll increase very little, if any. i hope you prove me wrong, though :)

Dumb Dumb, I hit all rep ranges each w/o, but i try and focus on one rep range each week. Once i set that number, i go about typical pyrimiding hitting all ranges, especially the higher ranges. :)


And, imo if you raise your 3,5,8RM, your 12RM will increase. Maybe not with you tho? lol :)

[IRONMANN1]

Nice work mang, good to see you back on the wagon!


In for heavy deadlifts! :cool:

Thanks holmes.

haha, wish i could, but when i cut, teh deadlift takes a beating. BIG TIMEEE!!

Getting that DL number up just isint as important to me as it once was.

[I dont work at Ballys]

haha, wish i could, but when i cut, teh deadlift takes a beating. BIG TIMEEE!!


:rolleyes:

jk, nice front squatting man sucks about the slippage, pretty frustrating but... nail it next time.

[IRONMANN1]

:rolleyes:

jk, nice front squatting man sucks about the slippage, pretty frustrating but... nail it next time.

haha


thx dude. Lookin to double muh bw on fronts. Would be teh sikz!

[Screamin]

haha


thx dude. Lookin to double muh bw on fronts. Would be teh sikz!
400 lb front squat...dude, you'd be like Blot!

;)

[IRONMANN1]

400 lb front squat...dude, you'd be like Blot!

;)

I got dat shiz :cool:

[ThickAsABrick]

oh hai I'm here for teh squat negatives :D

+ long bike rides

[IRONMANN1]

oh hai I'm here for teh squat negatives :D

+ long bike rides

lol :D

[lewdog_5]

Thx lew. It was a tough one.

Almonds FTW! I eat over a ~70 almonds/day :p




Any suggestions as to where you can buy a huge bag of them? I bought a little can that will last probably 3 days and it was like $6. I would like to find something a little cheaper.

I used to hate almonds but damn they taste good now.

[IRONMANN1]

Any suggestions as to where you can buy a huge bag of them? I bought a little can that will last probably 3 days and it was like $6. I would like to find something a little cheaper.

I used to hate almonds but damn they taste good now.

Costco/Sam's!!

~5lbs of almonds for 12 bucks.


Almonds kick ass man. I could eat em all day long, oh wait, I DO :D

[I dont work at Ballys]

i too love almonds... (and walnuts)

i'll send you a big bag of both if you nail a 400 front squat... even 365..

[IRONMANN1]

i too love almonds... (and walnuts)

i'll send you a big bag of both if you nail a 400 front squat... even 365..

@ 20lbs heavier i hit 335x1. One solid strength cycle then and i coulda hit 365x1 no doubt. Prolly only good for 295-315x1 right now, but 20lbs lighter.


it's going to be fun working back up there, but while being very lean :)

[IRONMANN1]

Shoulders *5RM Attempt -- 198lbs
BB Seated Shoulder Press -- 95x15, 135x3, *155x4, 145x5, 115x13, 105x12(btn)
HS Shoulder Press -- 72.5x15, 82.5x8
Lateral -- 10x15, 20x12, 30x8, 20x12, 20x12, 15x12(single arm)+12x12(double arm)
HS Seated Shrug -- 90x15, 140x12, 160x12, 180x8+140x6+90x7

Banged it out. Shoulder press still sucks, but it's getting better! That is pretty close to a PR for me on this exercise :o lol. 160x5 def. would be. MMC is something special these days.

Oh, i got engaged this morning :eek: :)

[kennny d]

Shoulders *5RM Attempt -- 198lbs
BB Seated Shoulder Press -- 95x15, 135x3, *155x4, 145x5, 115x13, 105x12(btn)
HS Shoulder Press -- 72.5x15, 82.5x8
Lateral -- 10x15, 20x12, 30x8, 20x12, 20x12, 15x12(single arm)+12x12(double arm)
HS Seated Shrug -- 90x15, 140x12, 160x12, 180x8+140x6+90x7

Banged it out. Shoulder press still sucks, but it's getting better! That is pretty close to a PR for me on this exercise :o lol. 160x5 def. would be. MMC is something special these days.

Oh, i got engaged this morning :eek: :)

nice pressing

and congrats bro, hope all goes well with you and the lady.. haha how did you pull it off anythin special?

[BluntD]

Oh, i got engaged this morning :eek: :)

And another one bites the dust...

Dead Man Walking...

Congratulations on having one vagina for the rest of your life...


*insert some other jokes*

:)


Congrats man, but I thought you were planning on waiting?

[ThickAsABrick]

congrats buddy!

how'd you do it?

[IRONMANN1]

nice pressing

and congrats bro, hope all goes well with you and the lady.. haha how did you pull it off anythin special?

Thanks bud.

Well, it's a long damn story, but basically i asked her to marry me at 6:30am on Valentines day lol


And another one bites the dust...

Dead Man Walking...

Congratulations on having one vagina for the rest of your life...


*insert some other jokes*

:)


Congrats man, but I thought you were planning on waiting?

haha thanks bud. Well i got sick of waiting. If i know she's the one, what's the reason for making her agonize? lol..she was ready 6 months ago, just took me a little longer.


congrats buddy!

how'd you do it?

thx taab!

Well, i was going to propose in Charleston, SC this weekend. I had a lot of different plans in my head, but decided to do it RIGHT when the alarm went off on valentines day. She's never had a good valentines day, and i swore to myself this would be one she remembered. So, i proposed, she said yes and went crazy lol. We had a great day, went to a fab. dinner, exchanged cards. She even had balloons sent to my office with memories hanging from each balloon lol. Everyone was laughing at me in the office :o.

It was a great day. We head to Charleston this afternoon. Staying on the harbor at the marina.

[ThickAsABrick]

That's awesome Scott. Again, congrats. I'm sure you guys are going to have an awesome weekend.

And smart move-now you won't forget your anniv!
+ only having to buy one set of gifts ;)

[IRONMANN1]

Back
Hammer Chin -- BWx10, +10x7, +15x6, BWx8, BWx7
HS Low Row -- 60x12, 85x10, 100x8
HS Row -- 80x12, 105x10, 130x8
BTN PD -- 120x15, 120x15, 120x12(front)+120x10(Btn)
S.S. W/
Stiff Arm PD -- 100x15, 110x15, 120x12

Solid. Really focused on the contraction with the hammer chins. Did not hit failure till that very last set, on the last rep. It was still full rom, but i could not of gotten another rep. I'm going to keep all sets higher than 6 reps, and adjust weight as i go. Next week i will start my first weighted set at +15, then do my second with +20. I skipped deads this week because my back is just flat out getting hammered too much with squats and SLDL's, so i will DL every 2 weeks.

[5Six]

Grats on the PR, Ironman! Hope you have yourself a good weekend.

I also found DL'ing every two weeks works out well for me.

[I dont work at Ballys]

went to a fab. dinner,

you said "fab. dinner" lololololol

jk man congrats on signing your life away! that must have been kinda weird proposing all early like that. i'd be all tired and probably forget... have a great weekend ma man.

[IRONMANN1]

Grats on the PR, Ironman! Hope you have yourself a good weekend.

I also found DL'ing every two weeks works out well for me.

Thx bud!


you said "fab. dinner" lololololol

jk man congrats on signing your life away! that must have been kinda weird proposing all early like that. i'd be all tired and probably forget... have a great weekend ma man.

haha thanks ballys. It ended up being just about perfect, and a great day as a whole.

[IRONMANN1]

Arms
BB 8" CGBP -- 95x15, 135x15, 185x8, 205x6, 185x8+135x10
Strict BB Curl -- 45x15, 65x15, 75x12, 65x15
BB Skull -- 45x20, 65x15, 75x10, 75x10+10 cgbp
S.S. W/
Strict Seated Hammer Curl -- 20x15, 27.5x12, 27.5x12+20x10
WG Flared PD -- 100x12, 110x10, 120x10, 140x10
S.S. W/
EZ Spider Curl -- 45x12, 55x10, 55x10, 45x10


Tell you what, i was suprised a bit with my cg strength. I know it's not that strong, but this is with a close 8" grip and quality reps. That first set with 185 would of been 11-12 to failure. I tried skulls with a BB today, and it was a totally different feel, In a good way. Tri's BLEW up, but it did place pain on my elbow. So i'll interchange these with the EZ bar. Those bb curls were done with a leaning forward torso and arms back. Huge difference from just swinging the barbell.

Great one in there. Off the next two days, since i'll be in charleston. Looking forward to hitting chest monday already lol

[lewdog_5]

Grats on the engagement. I like how you mentioned it after a workout. It didn't even get its own post, lol.

I think I am deadlifting every other week too. My lower back has seemed fatigued a lot lately.

[IRONMANN1]

Grats on the engagement. I like how you mentioned it after a workout. It didn't even get its own post, lol.

I think I am deadlifting every other week too. My lower back has seemed fatigued a lot lately.

lol :D

Yeah at this point, it seems to make sense with the direction my cut is going. I dont want to risk injury, and big numbers are not that important to me right now.

[I dont work at Ballys]

LOL @ going on vacation with fiancee and looking forward to "chest day" on Monday :D

[BluntD]

Have a FAB. vacation!!



http://i5.photobucket.com/albums/y189/OPDawg69/homo2.jpg

[young and strong]

Congrats on getting engaged.

Where you going for your honeymoon??? Muscle Beach?? :D

[I dont work at Ballys]

Have a FAB. vacation!!



http://i5.photobucket.com/albums/y189/OPDawg69/homo2.jpg

bump for awesomeness.

[IRONMANN1]

LOL @ going on vacation with fiancee and looking forward to "chest day" on Monday :D

haha well you know how it is :D


Have a FAB. vacation!!



http://i5.photobucket.com/albums/y189/OPDawg69/homo2.jpg

rofl...typical blunto :p



Congrats on getting engaged.

Where you going for your honeymoon??? Muscle Beach?? :D

lol, thanks y&s

oh you know it buddddd, muskle beach here i come.

we havent nailed down the details yet, but it's looking like Aruba right now.


bump for awesomeness.

negged

[Jorday]

that pic is some funny **** lol

[IRONMANN1]

Chest *3RM attempt -- 200lbs
BB Incline Press -- 135x15, 185x3, *205x3, *210x2, 185x7, 165x10, 135x16
DB Flat Press -- 75x9, 70x9, 60x10
Steep incline Press -- 50x11
DB Low Incline Fly -- 35x15, 60x8, 45x12, 35x19
WG Pushup -- x21

Had a great vacation in Charleston this weekend. Went pretty hard with the whole tourism thing, but it was a blast.

Hit the 205x3 set, so went to 210 and missed the 3rd rep. Happy with the results though. These are all full-rom reps as always. Controlled, and clean.

The rest was high rep volume work, which got teh pumpz on :)

[I dont work at Ballys]

cool stuff man.

was that your first time in Charleston? ive been a few times

[IRONMANN1]

cool stuff man.

was that your first time in Charleston? ive been a few times

Naw man, been plenty of times. Just love it up there. Beautiful place, and...beautiful people :D

[gymratluke]

Gettin married eh?! Congrats bro!!

[IRONMANN1]

Gettin married eh?! Congrats bro!!

Thaaaaanks buddy!

[IRONMANN1]

Legs *3RM -- 199lbs
BB Front Squat -- 135x12, 185x5, 225x3, *275x3
BB Back Squat -- 255x10
Platform SLDL -- 135x12, 205x12, 265x10, 135x22
DC Old Skool Donkey Calf Raise -- BWx20, +90x15, +135x15, +135x12, +90x15+BWx15

Sweetness :)

[I dont work at Ballys]

gettin lazy with the workout comments are we? how did that 275 set feel?

[IRONMANN1]

gettin lazy with the workout comments are we? how did that 275 set feel?

haha, not much really to say brahhh. Felt strong tonight man. Sub 200, feelin good, and lookin good.

I got a lil forward on that 3rd rep of the 275 set, but it was a gooooooood lift! (no pl :D)