Iron's Recomp And Gfh Journal: Nothin To It But To Do It! [Archive] - Page 3

IRONMANN1

02-28-2007, 07:50 PM

looks pretty good. i would add in shoulders with legs but thats just me. good work on the workout though

I've seen people working legs and shoulders together, but its just not an option for me. I can barely handle legs by themselves :D

Thanks bro!

great rows, I hate seated lateralslol, they suck o_O

Routine looks fine man, I'm sure you will structure it greatly

Thanks dk! Seated laterals are killers man, but damn its a good hurt!

1/28/07--Cardio/abs/forearms--60 Minutes

Eliptical: 30 minutes @ 158 HR--Burned 460 calories

Seated Underhand wrist curls
Seated Overhand wrist curls
Standing BTB BB Wrist curls

Leg/Knee raises
Weighted Situps

Looking forward to shedding this fat :)

Rune

02-28-2007, 08:12 PM

IRONMANN1

03-01-2007, 03:26 AM

Nice stuff Iron. I'm kind of with LSU abou the chest and shoulders together one always drains from the other... but you could always do shoulders first on the shoulder/chest day and chest first on the chest/arms day? ... I always seem to have energy for arms no matter what I've done before hand. :)

Thats precisely what i was thinking of doing rune :)

Its similar to my old routine when i was teh strong :p

Think i'm going to give this a try and see what comes of it..

Morning weight today: 211.6

littlechick

03-01-2007, 04:50 AM

so, besides the new program are you cutting too???? I wanna see some meals in here mr :mad:
have a good one :)

jwdjrs

03-02-2007, 07:38 AM

How you doing man ??

ThickAsABrick

03-02-2007, 07:58 AM

Shoulders/back is another option that I have used in the past

IRONMANN1

03-02-2007, 07:40 PM

so, besides the new program are you cutting too???? I wanna see some meals in here mr :mad:
have a good one :)

I'm going to be slow cutting. I will not do a full cut, ever. I wont be competing in BBing ever, so thats not a big deal to me. I will however be PLing in the future, so power is my main goal. But i do want to look somewhat decent for summer/pool/lake/beach time :D

Hope your doing well LC!

How you doing man ??

I'm great Jerry. Besides a long ass workweek, and being tired as hell, everythings great! How are ya?

Shoulders/back is another option that I have used in the past

Yeah, thats not going to work for me either. Deadlifts are too taxing for me to add shoulders on top of. But thanks for the idea bro :)

IRONMANN1

03-02-2007, 07:50 PM

2.2.08--Shoulders--65 Minutes

DB Shoulder Press:
60x6
70x5
70x5
70x5

BTN Smith Shoulder Press:
50x8
90x6
90x5

BB Shrugs:
315x8
365x8
225x8

DB Laterals; Front Raises; Rear Delts
20x8
25x8
30x8

Got back in from Business in Myrtle Beach today and was tired as hell from this hectic week. Took a quick nap then headed to the gym. Pretty good workout here. DB presses were pretty easy, will go up to 75's next week. BTN presses were just to top off the DB presses. All the raises were supersetted like shown.

Quick and fun workout. Tomorrow i'll be hitting Chest and arms, my biggest lagging parts :) (hoooooorrrraaay for teh beachboy workout :D)

Al Swearengen

03-03-2007, 10:06 AM

Soon, you will look like this. ;)

http://i42.photobucket.com/albums/e349/jorcutt/Mom%20visit%20and%20Puebla/Jennie049.jpg

LSU1

03-03-2007, 12:06 PM

nice workout bud. impressive on the db presses

Jorday

03-03-2007, 12:35 PM

Good looking workouts lately dude.

gymratluke

03-03-2007, 12:59 PM

IRONMANN1

03-04-2007, 11:48 AM

Soon, you will look like this. ;)

http://i42.photobucket.com/albums/e349/jorcutt/Mom%20visit%20and%20Puebla/Jennie049.jpg

nice workout bud. impressive on the db presses

Good looking workouts lately dude.

Very Solid!!!

Thanks fellas! :)

2/04/07--Legs--70 Minutes

Squats: Breaking Parallel
225x5
315x5
365x3
315x6

Lunges:
135x6/6
155x6/6

SLDL:Off 6'' Platform
135x10
225x8
315x5

Calfwork; leg curls; leg extensions

Welp, 315 is starting to feel light again. I got in the gym 1 hour after waking up, so was seriously still trying to wake up :p. Lunges are murder! I think i'm going to start sldl'ing with higher reps, as i dont feel as much stretch with higher weights/lower reps.

yup!

LSU1

03-04-2007, 06:15 PM

ya, lunges pwn me. Im still sore from a leg workout on THURSDAY, lol.

Nice work man. squats and sldl looks good

littlechick

03-05-2007, 04:05 AM

very nice workout..
did you have a good weekend?????

Al Swearengen

03-06-2007, 10:13 AM

Thanks fellas! :)

2/04/07--Legs--70 Minutes

Squats: Breaking Parallel
225x5
315x5
365x3
315x6

Lunges:
135x6/6
155x6/6

SLDL:Off 6'' Platform
135x10
225x8
315x5

Calfwork; leg curls; leg extensions

Welp, 315 is starting to feel light again. I got in the gym 1 hour after waking up, so was seriously still trying to wake up :p. Lunges are murder! I think i'm going to start sldl'ing with higher reps, as i dont feel as much stretch with higher weights/lower reps.

yup!

Yeah I'm working everything in the 10 rep range right now myself, getting awesome results at the moment.

Like I was telling Twone, it is an excellent way to shake things up without changing much. Good workout dude.

PhreEkGarden

03-08-2007, 02:38 PM

The day I say 315 is starting to feel light AGAIN... lol. I look forward to that.

Rune

03-09-2007, 12:31 PM

WHere ya at dude?? Not sick again I hope.

IRONMANN1

03-09-2007, 07:56 PM

The day I say 315 is starting to feel light AGAIN... lol. I look forward to that.

soon enough bro! :)

WHere ya at dude?? Not sick again I hope.

Sup runio,

I've been in Myrtle Beach, SC since Tuesday putting together the finishing touches on a 48 million dollar bid/proposal/estimate with a team of about 10 people.

Put in about 70 hours this week, with 20 hours being on thursday alone. And no, i dont get paid enough for this :p

I got in the gym tuesday night in MB, and went for a quick one tonight. Looking forward to getting back to a normal schedule :)

I'll be in yalls logs soon, i promise :)

IRONMANN1

03-10-2007, 11:10 AM

3/10/07--Back--70 minutes

Chins: Widegrip, Supinated, Hammer
BWx6,BWx5,BWx5

Conventional Deadlifts:
225x3
315x3
365x1
415x1
470x1
365x1
315x4

BB Rows:
185x8
225x8
275x4
225x8

Pulldowns: CG, supinated, WG Pronated
120x10
150x5

Facepulls:
100x8
130x8
150x8

Hypers:
BWx8
+25x8
+45x8
+65x6
+45x6

Straight Arm Pressdowns:
45x8
60x8
45x8

LI Cardio:

20 Mins on treadmill: 4.0 Pace @5.0 Incline: Burned 220 Calories.

I really need to start cutting. Ate terribly while i was in Myrtle Beach, and could only muster 3 meals a day + a few shakes. Also just been energyless since allergy season seems to of started so soon. Enough of the bitching though :p

Deadlifts were ok at best. I felt weak, and form felt off but i pushed on. 470 went up pretty damn slow lol, but it was locked out and there was no hitching. Felt like a lot of back though. The 275x4 rows were a bit sloppy i must say. But its all good :cool:. 225 was very strict. Did a melee of chins and pulldowns. Face pulls and hypers were cool lol. Quick question though, to all those who do big hypers, how do you hold onto the weight?? I take it your using a DB right? I figured out a way to cup the weight with my forearms, but if there is a better way lemme know.

holla! :)

LSU1

03-10-2007, 11:14 AM

nice job man. good to see ya back in action again

Jorday

03-10-2007, 11:16 AM

nice workout dude. solid pulling bro.

PhreEkGarden

03-10-2007, 11:28 AM

Deadlifts lookin solid just keep your form in check... :D

As for the hypers, I just hold the dumbell on the handle with one hand over the other and it tight against my upper chest. Im going to try some heavier ones like M.J.H. does. He said he always does them low rep... ive only stuck to 12 reps so far. Heres a video of him doing them...

http://www.youtube.com/watch?v=LZwunUqollQ

IRONMANN1

03-11-2007, 02:42 PM

nice job man. good to see ya back in action again

Thanks LSU! :)

nice workout dude. solid pulling bro.

thx J!

Deadlifts lookin solid just keep your form in check... :D

As for the hypers, I just hold the dumbell on the handle with one hand over the other and it tight against my upper chest. Im going to try some heavier ones like M.J.H. does. He said he always does them low rep... ive only stuck to 12 reps so far. Heres a video of him doing them...

http://www.youtube.com/watch?v=LZwunUqollQ

Okay i'll try that next time phreek, and thanks for the vid bud!

[

IRONMANN1

03-11-2007, 02:49 PM

1/11/07--Arms--70 Minutes

Tricep Dips
BWx10x3

supersetted with:

BB Curls:
barx20
65x10
85x8
105x5
85x10

CGBP:
185x5x3

supersetted with:

Seated alt. DB curls:
35x6/6
40x6/6
45x5/5

Floor press:
185x8
205x5
225x3x2

supersetted with:

1 arm Spider Curls:
30x6/6
35x6/6
30x6/6

Pressdowns:
100x15
150x8
100x10

supersetted with:

Cable curls:
100x8
140x6

Flew thru this workout. Only reason it took 70 minutes was cause i talked to some buddiez and did 10 minutes on the treadmill at the end. Pumps were good, and even though i went out last night and pretty hard too, i still felt pretty strong. Fun workout overall!

PhreEkGarden

03-11-2007, 02:52 PM

Nice workout, spider curls are fun... :D

Rune

03-11-2007, 04:39 PM

Okay i'll try that next time phreek, and thanks for the vid bud!

Yeah, I useualy use a DB.. but if I want to go heavy I've used M.J.H's method, it works really well if you've done zercher style holds before... can get a bit sore holding the BB like that in the crease of your arms, so I'd suggest some kind of padding.

Pretty good workouts though dispite the crap diet.

IRONMANN1

03-12-2007, 07:40 AM

Nice workout, spider curls are fun... :D

oh yer!!

Yeah, I useualy use a DB.. but if I want to go heavy I've used M.J.H's method, it works really well if you've done zercher style holds before... can get a bit sore holding the BB like that in the crease of your arms, so I'd suggest some kind of padding.

Pretty good workouts though dispite the crap diet.

Gotcha bruh, and thanks ya much :)

Al Swearengen

03-12-2007, 08:14 AM

Looks good amigo. :)

BluntD

03-12-2007, 08:32 AM

Wow strong curlz for teh girlz mayne, excellent job! :)

In all seriousness, good workouts lately. Good to see you getting back in the flow of things. Those quick superset workouts are fun.

littlechick

03-12-2007, 08:42 AM

gotta link for spider curls? I still have no idea what they are :)

Al Swearengen

03-12-2007, 08:58 AM

gotta link for spider curls? I still have no idea what they are :)

http://www.bodybuilding.com/fun/exercises.php?Name=Spider+Curl

littlechick

03-12-2007, 09:01 AM

http://www.bodybuilding.com/fun/exercises.php?Name=Spider+Curl

cool thanks..I do believe I had those mixed up with preacher curls then :confused:

Al Swearengen

03-12-2007, 09:27 AM

cool thanks..I do believe I had those mixed up with preacher curls then :confused:

They are very similar.

IRONMANN1

03-12-2007, 10:25 AM

Looks good amigo. :)

Thanks dawg!

Wow strong curlz for teh girlz mayne, excellent job! :)

In all seriousness, good workouts lately. Good to see you getting back in the flow of things. Those quick superset workouts are fun.

Thanks blunt :p...that coming from the master curler makes me feel special :o

Yeah the only way i'll train arms is in supersets. Get teh massive pump!

gotta link for spider curls? I still have no idea what they are :)

They are very similar.

Yeah i usually just do it reverse of the preacher bench. I like em, as i can really feel the stretch and love the crazy extreeme ROM.

IRONMANN1

03-12-2007, 05:24 PM

PhreEkGarden

03-12-2007, 05:27 PM

IRONMANN1

03-12-2007, 05:41 PM

Lmao, good stuff. I used to have a set gym partner but dont anymore since I work a rotating schedule now... sucks :(

Although in a month ill hopefully be at a new job where I can lift the same time every day... :D

That cardio looks killer, yet fun being competitive... im so competitive I would probably pass out before giving up.

He's my semi-set gym partner lol...we lift prolly 2 days a week together. I've got about 3 that i lift with. But...its looking like i'm about to start this PLing routine with 2 guys...1 being the ex-1800 totaler. We keep on talking about it, but nothings happened yet lol...hopefully it'll materialize.

Come on down to Charlotte bro, we'll get a lift in :p

This is by far the most enjoyable cardio i've ever done. The time flies, and its just down right fun. I will not give up either, and my roomate knows that, so he's usually the loser :D

Flat benching for the first time in 3 months tomorrow...should be interesting :eek:

Rune

03-12-2007, 05:57 PM

A little bit of competiton lights a fire under my ass too, I freekin hate loosing at anything so I'll push myself to the absolute limit to assure victory. :)

Looks like some killer cardio bro, nice.

Al Swearengen

03-13-2007, 08:08 AM

papi93

03-13-2007, 08:28 AM

1/12/07--Cardio/abs--60 minutes

Competitive HIIT: Dominated my Roommate:D

HIIT 34 Minutes: Baseline 4.0, Start 6.5, increasing .2 every other minute to finish at 9.3.

Forgot to turn calorie ticker on, but was prolly around 450 cals.

Ab Work:

Decline situps with medicine ball thrown:
x15
x15
x14

Cable Crunches:
80x10
150x10
150x10
150x10

Fun as hell cardio session. Roomate gave up at 9.1, lol...so i ran one more rotation to rub it in :p

He's cookin dinner tonight :D

I'm going to start posting weight in the morning.

Did they have the weights on the medicine balls? 8kg, 10kg, etc.?

Curl Master

03-13-2007, 08:56 AM

1/12/07--Cardio/abs--60 minutes

Competitive HIIT: Dominated my Roommate:D

HIIT 34 Minutes: Baseline 4.0, Start 6.5, increasing .2 every other minute to finish at 9.3.

Forgot to turn calorie ticker on, but was prolly around 450 cals.

Ab Work:

Decline situps with medicine ball thrown:
x15
x15
x14

Cable Crunches:
80x10
150x10
150x10
150x10

Fun as hell cardio session. Roomate gave up at 9.1, lol...so i ran one more rotation to rub it in :p

He's cookin dinner tonight :D

I'm going to start posting weight in the morning.

I remember when me and my brother used to workout together. Workout partners are excellent for pushing people past their limits. We are all competitive and having something to shoot for gives us that extra push.

How heavy are you going on your medicine ball decline situps. Is their different weights available.

IRONMANN1

03-13-2007, 09:24 AM

A little bit of competiton lights a fire under my ass too, I freekin hate loosing at anything so I'll push myself to the absolute limit to assure victory. :)

Looks like some killer cardio bro, nice.

The first 15 minutes are cake, but when ya start getting into the 8's and 9's its a bitch! It is killer bro :p

Man I love cable crunches, nice numbers for them dude.

Thanks homey. I like em ok too :)

Did they have the weights on the medicine balls? 8kg, 10kg, etc.?

I remember when me and my brother used to workout together. Workout partners are excellent for pushing people past their limits. We are all competitive and having something to shoot for gives us that extra push.

How heavy are you going on your medicine ball decline situps. Is their different weights available.

We were using the black 10kg ball. We throw it hard too, and if you've done them before you know how much tougher they are thrown hard :D

papi93

03-13-2007, 09:30 AM

We were using the black 10kg ball. We throw it hard too, and if you've done them before you know how much tougher they are thrown hard :D

If you throw them overhead, it makes it even more difficult too.

PhreEkGarden

03-13-2007, 11:52 AM

How Much Can You Beeench???

:D

IRONMANN1

03-13-2007, 01:20 PM

How Much Can You Beeench???

:D

Dunno if i'm gonna 1RM tonight. Might try a 3RM. But who knows :p

Hopefully i can still move 275

Never been much of a bencher, but i'm changing that. My new focus is beachboy....chest and arms baby lol

PhreEkGarden

03-13-2007, 01:30 PM

Never been much of a bencher, but i'm changing that. My new focus is beachboy....chest and arms baby lol

Im not much of a bencher either.....

LIGHT WEIGHT BABY! (and high reps) beach boy! lol...

Rune

03-13-2007, 02:33 PM

My new focus is beachboy....chest and arms baby lol

lol.. what about teh ABZ???

IRONMANN1

03-13-2007, 02:37 PM

lol.. what about teh ABZ???

see yesterdays w/o LOL

Okay...this is going to be interesting tonight. I think i might just go for reps with 225.

Wow i'm looking forward to flat benching LOL...i'm kinda nervous :D

Rune

03-13-2007, 02:38 PM

see yesterdays w/o LOL

Naw... didn't see any swiss ball cruches... I'm not impressed. :)

I've been wanting to do some flat bench lately too just to see how strong I feel with it.. but the slight chance that I could mess my shoulder up again really puts me off it. Good luck dude.

IRONMANN1

03-13-2007, 02:41 PM

Naw... didn't see any swiss ball cruches... I'm not impressed. :)

I've been wanting to do some flat bench lately too just to see how strong I feel with it.. but the slight chance that I could mess my shoulder up again really puts me off it. Good luck dude.

lol @ the swiss ball crunches :D

How bad did you mess it up last time?? I've been pretty lucky to have no discomfort except for MPing every so often.

PhreEkGarden

03-13-2007, 02:43 PM

lol @ the swiss ball crunches :D

Down it all you want but after I do my weighted stuff I usually do a set or two of ball crunches, it burns them more then anything else. Thats a good thing when trying to bring out abs right?

Favorite is those weighted crunches at the lat pulldown with the arm holders... whatever its called.

Rune

03-13-2007, 02:43 PM

How bad did you mess it up last time?? I've been pretty lucky to have no discomfort except for MPing every so often.

To the point where it hurt doing 135 on flat bench... then one night, while admitidly a little drunk I tossed a girl I know overhead (shes maybe 110lbs)... but the pain was so bad for the rest of the night I just wanted to die, honestly probably the closest I've been to crying from pain for a long long time.

PhreEkGarden

03-13-2007, 02:45 PM

while admitidly a little drunk.

aka wasted

IRONMANN1

03-13-2007, 02:50 PM

Down it all you want but after I do my weighted stuff I usually do a set or two of ball crunches, it burns them more then anything else. Thats a good thing when trying to bring out abs right?

Favorite is those weighted crunches at the lat pulldown with the arm holders... whatever its called.

I'm a believe of whatever works by all means do it. Who cares what others think anyways :).

To the point where it hurt doing 135 on flat bench... then one night, while admitidly a little drunk I tossed a girl I know overhead (shes maybe 110lbs)... but the pain was so bad for the rest of the night I just wanted to die, honestly probably the closest I've been to crying from pain for a long long time.

Sheesh mang. Thats scary stuff. And to top it all off, a damned drunked accident.

I see flat benching in your future though ;)

LSU1

03-13-2007, 03:21 PM

why flat? why not decline? activates the pec major much better anyway....:D

Al Swearengen

03-13-2007, 03:53 PM

Dunno if i'm gonna 1RM tonight. Might try a 3RM. But who knows :p

Hopefully i can still move 275

Never been much of a bencher, but i'm changing that. My new focus is beachboy....chest and arms baby lol

I'm thinking teh girls have sometin to do wit teh upperbody extravaganza. ;)
j/k bro

IRONMANN1

03-13-2007, 05:59 PM

why flat? why not decline? activates the pec major much better anyway....:D

Cause i want to build a big flat bench. More of a personal goal than anything. Plus, i plan on competing in PLing meets in the future, so i need to build this lift. My first PLing style training (WS) begins Thursday with my buddy Bo. We're working on aligning our training days right now, or i am for the most part trying to adapt to his. After all, he's willing to let me train with him. He's a great guy, and very knowledgable on WS's style.

I for the most part am not a BBer, and have never lifted like one, but want to mesh the best of both world's like most of us do.

I'm thinking teh girls have sometin to do wit teh upperbody extravaganza. ;)
j/k bro

lol...Al, no matter what anyone says, we all lift partially for teh women. :)

IRONMANN1

03-13-2007, 06:12 PM

1/13/07--Chest/Tri--60 Minutes

BB Flat Bench:
185x5
225x3
225x4
185x10

I couldnt get comfortable to save my life. Form was all over the place. Very sloppy even on light weight. Nothing was to failure, but it was still shocking to see how weak i was. No worries though, once i get form down and the motion reps/weight will increase rapidly.

Incline DB: steeper incline than normal
70x7
70x7
70x8

Dips:
BWx5
+45x5
+45x6
+45x5

Elbows out extensions:
30x8
35x5
30x6

WG pressdowns: High Pulley
60x10
75x10
90x5;75x6

Cable Flys:
120x10
150x8
195x6;120x6

Yowsa, came into this workout with my triceps still fried from my arms w/o on Sunday. Everything was kinda flat, but thats ok, I'm really not that dissapointed. I went into this know flat bench was going to be a disaster, and it really wasnt because i had no pain whatsoever in the movement. So happy about that. I'll bet anyone here i'll rep 225x15 within 3 weeks (no steroids; yes vid) :D

holla atcha boyeeee :D

PhreEkGarden

03-13-2007, 06:17 PM

IRONMANN1

03-13-2007, 06:22 PM

Weak ass little girl. *unsubscribed* lol... jk. Yeah for not benching in so long thats good, like you said im sure itll come back fast, plus... man ive benched when my tris were still sore and it was a disaster. Oh btw ive beendoing those elbows out extensions.... aka Tate presses, read into it. I like em alot so far. Did em today on my chest workout actually...

225x15, 3 weeks? We'll give ya 1 month. Better bring it. :cool:

Elbow out extensions are a great move for building the tricep down near bottom/elbow.

All i need is 3 weeks Phreek. What are we betting for?? I'll wear my bb.com shirt and get a sheet of paper with ma screen name on it. We gotta put something on the line :p (no bet if injury occurs :D)

PhreEkGarden

03-13-2007, 06:27 PM

Lol im not betting anything thats way beyond my strength... :D

Goodluck to you though! lol

IRONMANN1

03-13-2007, 06:32 PM

Lol im not betting anything thats way beyond my strength... :D

Goodluck to you though! lol

lol it doesnt have to be money. I just need this bet man. Who ever loses has to make a humaliating thread about themselves in the misc. lol okay??

PhreEkGarden

03-13-2007, 06:37 PM

IRONMANN1

03-13-2007, 06:41 PM

Alright how about this, 3 weeks I have defined abs, and you have 225x15... im sure one of us wont make it... lol. God I cant wait to be bulking again... lol

Its funny that just a friendly comp like LC's is helping me now... sticking to diet is gettin harder but just the fact that I know the comp is almost over its making me stick to it 100% (Ive only had one cheat day in 5 weeks :D )

Aight that works. Loser makes a thread in misc :D. Both of us hit our goal we'll fly to a neutral destination and get drunk :p.

You've made incredible process with your cut man. Very impressive.

PhreEkGarden

03-13-2007, 06:55 PM

Fly? **** I can drive to charlottesville in 3 hours. Ya know speaking of drinking, friend just booked a house in nags head for july 21-28. You should stop by and get wasted with us, last year we took a cooler down on the beach along with a beer bong. Damn its fun to get drunk and swim in the ocean.

IRONMANN1

03-13-2007, 07:01 PM

Al Swearengen

03-13-2007, 07:31 PM

Cause i want to build a big flat bench. More of a personal goal than anything. Plus, i plan on competing in PLing meets in the future, so i need to build this lift. My first PLing style training (WS) begins Thursday with my buddy Bo. We're working on aligning our training days right now, or i am for the most part trying to adapt to his. After all, he's willing to let me train with him. He's a great guy, and very knowledgable on WS's style.

I for the most part am not a BBer, and have never lifted like one, but want to mesh the best of both world's like most of us do.

lol...Al, no matter what anyone says, we all lift partially for teh women. :)

Werd!!!

BluntD

03-13-2007, 07:37 PM

No worries though, once i get form down and the motion reps/weight will increase rapidly.

Get the f*ck on it then, ya heard?! :cool:

225x15 in 3 weeks, I'll be watching. What was your previous best at that weight?

Fly? **** I can drive to charlottesville in 3 hours. Ya know speaking of drinking, friend just booked a house in nags head for july 21-28. You should stop by and get wasted with us, last year we took a cooler down on the beach along with a beer bong. Damn its fun to get drunk and swim in the ocean.

Nice. OBX is fun times. My friend lives down there, off 168 (I think thats it) right before that long bridge that takes you out to the isles. I'm planning to visit at some point, maybe I'll hit it up that week.

IRONMANN1

03-14-2007, 04:32 AM

Get the f*ck on it then, ya heard?! :cool:

225x15 in 3 weeks, I'll be watching. What was your previous best at that weight?

Nice. OBX is fun times. My friend lives down there, off 168 (I think thats it) right before that long bridge that takes you out to the isles. I'm planning to visit at some point, maybe I'll hit it up that week.

I cant quite remember, but somewhere around 225x12. I've never focused on benching though, so this should be interesting. Check it out, i'm going to vid my process to 15+ :p

OBX is a great time. That'd be crazy if we were all down there at the same time, we'd have to throw down...bb.com style :cool: lol

IRONMANN1

03-15-2007, 05:12 AM

1/14/07--Legs--50 Minutes

ATG Squats
135x5
135x5
225x5
275x1
315x5
375x2
275x8

Lunges:
135x6
135x6
155x5

RDL/SLDL Mix:
135x8
185x8
235x8

The squats were super ATG. I wanted to change it up a little bit so i came in to squat deep. I got someone to stand behind me but not touch on 315 cause i never really atg it. Smooth reps. Loaded up 375 with thoughts sheer disaster lol. First rep was so low my spotter wasnt able to spot simply because he couldnt get low enough, and he told me mid rep, which was rather disnerving. Second rep he changed his spotting technique and ended up having to help me some so i reckon its really 375x1+1. After all that i had lunges to look forward to :p. Pretty good RDL/SLDL's for reps. Nothing heavy there. Had to cut out of the gym to make a date so couldnt do anymore, but who cares, got the mainstays done :D

IRONMANN1

03-15-2007, 05:22 AM

nice workout..and how was the date man-whore??? :eek:

****ty lol...but i've got another one tonight to make up for it (no e-lie)

She's 19 lmao

littlechick

03-15-2007, 05:29 AM

****ty lol...but i've got another one tonight to make up for it (no e-lie)

She's 19 lmao

:eek:

IRONMANN1

03-15-2007, 05:33 AM

:eek:

The girl sold me a cell phone sunday and obviously knew my number since she worked there. Then text messaged me while i was in the gym. Whats up with girls nowadays :confused: :D

littlechick

03-15-2007, 05:52 AM

nice workout..and how was the date man-whore??? :eek:

Al Swearengen

03-15-2007, 05:55 AM

nice workout..and how was the date man-whore??? :eek:

Man whore. hehehe

Nice squats brudda.

IRONMANN1

03-15-2007, 05:59 AM

Man whore. hehehe

Nice squats brudda.

thanks bro :)

She wants a piece of teh IM1 :D

BluntD

03-15-2007, 06:12 AM

The girl sold me a cell phone sunday and obviously knew my number since she worked there. Then text messaged me while i was in the gym. Whats up with girls nowadays :confused: :D

Good work, pimpilicious. Pretty smart move on the chicks part.

*gets ready to fill out application at cell phone store*

Ohh and I guess I should add something about a nice workout or whatever. :cool:

papi93

03-15-2007, 06:34 AM

IRONMANN1

03-15-2007, 07:01 AM

Good work, pimpilicious. Pretty smart move on the chicks part.

*gets ready to fill out application at cell phone store*

Ohh and I guess I should add something about a nice workout or whatever. :cool:

lol...i was flirting with her in the store, but thats just my personality. She owns her own house somehow already.....

thanks bruh :)

Strong squatting Iron. What are you squatting in or with (power rack or squat stands)?

Workout > Bad Date

I squat in squat stands papi. We have a power rack but i prefer having a lot of space around me (yeah i'm mental lol).

Thanks papi, and yes a good workout almost beats a good date as well :D

LSU1

03-15-2007, 08:12 AM

Thanks papi, and yes a good workout almost beats a good date as well :D

:eek:

kidding bro, good workout there

IRONMANN1

03-16-2007, 05:07 AM

:eek:

kidding bro, good workout there

:D...had a great one last night, and she might be a keeper :)

littlechick

03-16-2007, 05:12 AM

:D...had a great one last night, and she might be a keeper :)

details?

jwdjrs

03-16-2007, 05:14 AM

:D...had a great one last night, and she might be a keeper :)Damn you have all the fun :)

IRONMANN1

03-16-2007, 05:20 AM

Shoulders/Heavy Triceps with Bo--70 Minutes

DB Shoulder Press:
50x8
60x5
70x5
75x5

BB Floor Presses W/Pause:ME
135x5
135x5
225x1
275x0
225x1
245x1

20 Rep Bench:
155x17

WS BB Tricep Skull Presses:
45x8
65x8
75x6
65x6
45x8

Bench to Nose:
85x8
95x8
95x8

DB French Press:
25x8
35x5
30x8
25x8

Elbow's Out Press Downs:
60x8
60x8
75x5
60x8

Cable Laterals:
30x10/10
40x8/8
40x8/8

Sweet jesus my triceps are overtrained at this point. I blasted them sunday, then hit them tuesday, and did this rediculous training with Bo today. The weight was light on many of the exercises (though not easy lol) because I was learning form. These moves are damn complex, and u sure as hell know if you've performed them correctly or not. By the time i hit 20 rep bench my tri's were blown up lol. Then after that i pretty much cried thru the rest of the workout :D. I learned a TON though. I'm really excited about building my bench, and now i have a fighting chance. We are on for speed benching monday, should be another good learning experience.

IRONMANN1

03-16-2007, 05:43 AM

details?

Damn you have all the fun :)

hehehe....well the night started out very interesting..

I got back from the gym right as she was ariving to my apartment, so she pulled in and was attempting to park and backed right into another car lmao. The poor girl was so embarassed. She left her number on the persons car, but it didnt do any damage really. So i hopped in the shower and we were on our way..

We went to a great restaurant called La Paz. Its upper class Mexican. One thing thats interesting is that she's only 19. But wise beyone her years. Already owns her own house and is pursuing a degree in Radiology. Converstation was great during dinner. She paid for dinner (lol), only reason is because she initially text messaged me telling me that my sale got her 5 bonus dollars (some challenge her and her fellow employees are having for a cash prize at her work). Basically this was her telling me to ask her out. So i replied with, wow so are you going to take me out to dinner with your new found wealth?...

lol..anyways we finished dinner and went to blockbuster and rented the Prestiege. pretty damn good movie. She's super hot, 5'5'' 107 she said. And a face to compliment. She's a gym rat too, big into kickboxing and yoga. She'll be deadlifting before she knows it :D

Good girl though, hope it works out.

Al Swearengen

03-16-2007, 07:17 AM

Damn you have all the fun :)

Who are you :confused:

"Sweet jesus my triceps are overtrained at this point. I blasted them sunday, then hit them tuesday, and did this rediculous training with Bo today."

I agree, quit pimpin the tri's and get to pimpin teh womens. :)

LSU1

03-16-2007, 07:40 AM

HIT IT

j/k bro, nice work. prestige did kick ass

littlechick

03-16-2007, 08:04 AM

sounds like you had a lot of fun:)
the "prestige" was a great movie....I am however, surprised you saw the whole thing ?????

papi93

03-16-2007, 08:12 AM

Strong workload for triceps. If I tried that, the DOMS would be unbearable. Who is Bo?

IRONMANN1

03-16-2007, 08:25 AM

Who are you :confused:

"Sweet jesus my triceps are overtrained at this point. I blasted them sunday, then hit them tuesday, and did this rediculous training with Bo today."

I agree, quit pimpin the tri's and get to pimpin teh womens.

hehehe...you speak the truth my friend :D

HIT IT

j/k bro, nice work. prestige did kick ass

Yes sirrrrrrrrrrrrrrrrrrrrrr :D

Thanks bubba

sounds like you had a lot of fun:)
the "prestige" was a great movie....I am however, surprised you saw the whole thing ?????

Well, i certainly need to watch the movie again :p

Strong workload for triceps. If I tried that, the DOMS would be unbearable. Who is Bo?

Yeah i know papi...they barely had anything in the tank after shoulder and floor pressing...and of all the DOMS, tricep DOMS SUCK! It is one hell of a strange hurt...

Bo is an ex WS 1800 totaler...at a mere body weight of 220 he BPed 500, Squatted 600 and DLed 700. At 200 now he Floor pressed 405 last night. The guy is some kind of freak. He offered to train me in WS's style, so i took him up on the offer. All i wanted to learn was WS's benching program. So we will be speed benching on Mondays and Heavy floor pressing on Thursdays...with all of their famous assistance work.

kennny d

03-16-2007, 08:36 AM

insane numbers your putting out dude, nice PR on the squats

papi93

03-16-2007, 08:57 AM

Yeah i know papi...they barely had anything in the tank after shoulder and floor pressing...and of all the DOMS, tricep DOMS SUCK! It is one hell of a strange hurt...

Bo is an ex WS 1800 totaler...at a mere body weight of 220 he BPed 500, Squatted 600 and DLed 700. At 200 now he Floor pressed 405 last night. The guy is some kind of freak. He offered to train me in WS's style, so i took him up on the offer. All i wanted to learn was WS's benching program. So we will be speed benching on Mondays and Heavy floor pressing on Thursdays...with all of their famous assistance work.

Nice! Are you paying a fee?

IRONMANN1

03-16-2007, 10:41 AM

insane numbers your putting out dude, nice PR on the squats

Thanks bro...pay close attention cause the numbers are about to start jumping ;)....i'll have vids too :p

Nice! Are you paying a fee?

nope...all voluntary on his part. He's just a hell of a nice guy who i began talking to one day, and it grew into a friendship.

LSU1

03-16-2007, 10:42 AM

sweet. westside should treat you very well. just make sure to EAT

:)

IRONMANN1

03-16-2007, 11:04 AM

sweet. westside should treat you very well. just make sure to EAT

:)

Yeah buddy i'm eating like a hog. One thing i'm concerned with is adding fat ontop of what i already have. So i'll be staying on top of the cardio as well. 3-4 days/week.

papi93

03-16-2007, 11:25 AM

[QUOTE=IRONMANN1;27341981
nope...all voluntary on his part. He's just a hell of a nice guy who i began talking to one day, and it grew into a friendship.[/QUOTE]

That is nice of him. Was he working out alone when you met him?

IRONMANN1

03-16-2007, 11:35 AM

That is nice of him. Was he working out alone when you met him?

Yeah...he got married and settled down and stopped lifting as serious as he used to. Now he's got the drive back, and is making a run for comps again. I'll be entering my first comp with him and one other from our gym in June. Should be interesting :p

IRONMANN1

03-16-2007, 03:12 PM

1/16/07--Bi's/Forearm's/Cardio/Abs--75 Minutes

CG Chins:
BWx7,6,5

BB Curls:
45x15
65x10
95x5
105x5
85x10

Standing Hammer Curls:
40x6/6
50x5/5
45x5/5
40x5/5
35,30,25x5/5

Seated underhand wrist curls:short bar
40x10
50x10
50x10

On knees Pronated Curls:short bar
40x5
20x8
20x8

Standing BTB Wrist curls:
45x10
95x6
65x6

Pronated BB Curls:
45x10
65x10

Cardio:

Eliptical: 20 Minutes; 270 calories burned

Decline situps:
BWx15x3

Knee raises:
x10
x8

Pretty good workout. I'm supercharged right now with tons of energy :D I'm pretty worn out from all the training, might need a day off tomorrow. Back is due next, but legs are so sore i cant do deadlifts. Might take tomorrow off, or go in and pull off the racks.

Yall have a good night, cause i am, i did teh bicept curlz today...look out ladiez! :p

LSU1

03-16-2007, 03:57 PM

hey hey hey ladiessssssssssssssssssssssssss

Al Swearengen

03-16-2007, 05:30 PM

Is this teh man whore thread. :confused:

http://i45.photobucket.com/albums/f51/MrD32/manwhore.jpg

SwagMorris

03-16-2007, 08:44 PM

Workouts been looking good son! What's crackalack'n?!?!?!

PhreEkGarden

03-16-2007, 09:02 PM

BTB wrist curls rule. Nice weight on those BB curls tooooo. Get in and pull from the racks! :D

IRONMANN1

03-17-2007, 08:49 AM

hey hey hey ladiessssssssssssssssssssssssss

hahaha :D

Is this teh man whore thread.

http://i45.photobucket.com/albums/f51/MrD32/manwhore.jpg

lol al....u aint right man :D

Workouts been looking good son! What's crackalack'n?!?!?!

Dan lmao....whats up mang?? Yeah bro had some good sessions lately. Hows your training going dawg?

BTB wrist curls rule. Nice weight on those BB curls tooooo. Get in and pull from the racks! :D

Thanks homey...I'm pulling from the racks today...legs are far too sore to deadlift...:cool:

Time to kill some back :p

IRONMANN1

03-17-2007, 01:26 PM

3/17/07--Back/Cardio--95 Minutes

Pullup Variations:
WG:BWx6
Shoulder Width:BWx5
Hammer:BWx5x2

"Rack" Deads: 4'' Below Knees
225x5
275x1
315x5
365x1
405x3
455x1
385x3
385x4

Old School T-Bar Rows W/ V-bar:
150x10
220x8
290x5
220x8

Pulldown variations:
Supinated:150x10
WG Pronated:150x10
CG Vbar:150x10
Supinated:195x5
WG Pronated:195x4
CG Vbar:195x5

Hyperextensions:
BWx10
+45x8
+75x6
+45x8
+45x8

Straight Arm Pulldowns:
45x10
60x10
45x10

Cardio:
Eliptical:20 Minutes; 157 HR; 370 Cals burned

Whew! Those Rack pulls are pulled from roughly 4 or 5'' below my knees, so its nearly a full DL rom...i was looking and the weight is only 5'' off the ground. So its not really a rack pull, but a super rack pull :p. 455 might be a pr...Two of my good buddies were in the gym and we were chatting it up pretty well so the w/o took awhile. Really enjoy all the variation training i'm doing with pullups/pulldowns.

oh...

Happy St. Patty's day!!!!

LSU1

03-17-2007, 01:32 PM

nice workout man! you and i pull about the same amount from the pins. interesting that you pull much more off the floor than me though.

good stuff, im sure your back is baked after that one

IRONMANN1

03-17-2007, 01:35 PM

nice workout man! you and i pull about the same amount from the pins. interesting that you pull much more off the floor than me though.

good stuff, im sure your back is baked after that one

yoyoyo.....thanks bro..

and for the rack pulls...they arent really rack pulls..i'm pulling from permanent pins...so its 5'' below my knees making it really tough...

If i was to pull a standard at knees or just above rack pull it would be a good bit higher.

Hellz yeah bro...back is gonna be soooorrrrrrrrrrrrrrrreeeeeeeee

Where's teh partay tonight??? :D

LSU1

03-17-2007, 01:38 PM

IRONMANN1

03-17-2007, 01:40 PM

sweet. we usually pull from around 3 or so inches below the kneeee. at or above the knee seems like the range is too short.

as for the party.....everywhere bro, too many st. pattys day parties too choose from lol

Gotcha bro...thats strong man

Damn my boys went downtown for the parade at 12 to start drinking. I was like forget that, i'll meet em downtown at 6 when their retarded...then i'll get my drink on and somewhat remember the night :p

Gonna get wild bro....stay safe ;)

LSU1

03-17-2007, 01:44 PM

sounds like a good plan bro. enjoy

Rune

03-18-2007, 11:57 AM

nice wokrout dude, strong tbar rows.

Happy St. Patty's day!!!!

Hope ya didn't get too hammered and go whoring youself off to just anybody. :p

spirit3530

03-18-2007, 12:26 PM

I like the pulldown variations... strong independence from the "typical bb.com mantra"

IRONMANN1

03-19-2007, 05:24 AM

nice wokrout dude, strong tbar rows.

Hope ya didn't get too hammered and go whoring youself off to just anybody. :p

Thanks bruddah...and no whoring i promise :)...Went back with a previous fling :)

I like the pulldown variations... strong independence from the "typical bb.com mantra"

Thanks Spirit, just tryin to keep it fresh.

IRONMANN1

03-19-2007, 05:30 AM

3/18/07--Traps/Calves/Cardio/Abs--55 Minutes

Shrugs:Strapless
135x15
225x10
315x10
315x10
315x8

Cardio:
Eliptical 20 Minutes @ 157 HR; Burned 320 Cals

Seated Calf Raises:
90x10
140x8
190x8
140x8
90x8

Cable Crunches:
140x20
160x15
160x12

Quick workout. Nothing special. Shrugs were very controlled. My buddy bo said if he caught me using straps he wouldnt train with me anymore, lol, so 315 was as heavy as i went due to grip. I'm leaning out nicely in the mid section, pretty excited about that. This is going to be a big week training wise. Should be good for 225x7-8 on bp by now.

littlechick

03-19-2007, 05:34 AM

looking good ;)
lol to buddy about the straps...
have a good monday!

Al Swearengen

03-19-2007, 07:15 AM

Good set IM. You using alternate grip on them? I know that helps me on shrugs.

IRONMANN1

03-19-2007, 07:40 AM

looking good ;)
lol to buddy about the straps...
have a good monday!

Thx LC....you too! :)

Good set IM. You using alternate grip on them? I know that helps me on shrugs.

Thanks bro...no i'm double overhand. I thought of shrugging alternated, but figured i'd go ahead and get some grip work in aswell.

I'd be curious to know the amount of people who can shrug 315x10 without straps..

Apostle X

03-19-2007, 07:44 AM

your progress is amazing. How many times per week are you working out? How many sets for each body part as well?

IRONMANN1

03-19-2007, 07:49 AM

your progress is amazing. How many times per week are you working out? How many sets for each body part as well?

I'm pretty much in the gym 6-7 days/week, but am lifting weights 5-6 days. Other days are cardio.

My routine is kind of a Morph right now. There is some Westside benching going on as well as my usual back/bi, chest/tri, shoulders, legs.

Typically i'll have at least one heavy compound for each major muscle, then 3-4 assisting exercises for that compound. So 5 or so in all for each muscle group.

Looking for big gains the next couple of weeks...the ball is rolling :)

Thanks bro :)

Al Swearengen

03-19-2007, 08:05 AM

Thx LC....you too! :)

Thanks bro...no i'm double overhand. I thought of shrugging alternated, but figured i'd go ahead and get some grip work in aswell.

I'd be curious to know the amount of people who can shrug 315x10 without straps..

Yeah me too, I'm currently doing 190x10 with double overhand but soon may have to alternate.

IRONMANN1

03-19-2007, 08:20 AM

Yeah me too, I'm currently doing 190x10 with double overhand but soon may have to alternate.

Chalk up when shrugging Al. It'll help a good bit.

Grip strength is so important on many different levels. Straps are evil imo. But thats coming from a PLing style training..

Al Swearengen

03-19-2007, 08:42 AM

Chalk up when shrugging Al. It'll help a good bit.

Grip strength is so important on many different levels. Straps are evil imo. But thats coming from a PLing style training..

I do use chalk, it's just the injury breaks over the past 9 months that mess with me.:(

No problem though, I will get it back. ;)

Rune

03-19-2007, 08:45 AM

I'd be curious to know the amount of people who can shrug 315x10 without straps..

*raises hand* :D

Good stuff.. funny with the no strap thing though, I like to use them for certain things.

IRONMANN1

03-19-2007, 08:48 AM

I do use chalk, it's just the injury breaks over the past 9 months that mess with me.:(

No problem though, I will get it back. ;)

ahhh i forgot about the injury.

hell yeah u will get it back! :D

*raises hand* :D

Good stuff.. funny with the no strap thing though, I like to use them for certain things.

lol...u are an exception brutha man :p

Like what?? I just dont see significance in the long run. How can it hurt to have a strong grip, and what people dont understand is grip adapts fast. A month of not using straps and you wont miss them.

Rune

03-19-2007, 08:52 AM

Like what?? I just dont see significance in the long run. How can it hurt to have a strong grip, and what people dont understand is grip adapts fast. A month of not using straps and you wont miss them.

Useually it's motion where theres a little more momentum and the bar rolls... so if I'm doing power shrugs, need them a bit, I've done them without and it left my hands torn to peices. Also I like to use them for my heaviest sets of rows when I want more reps... I can row 315 for 3 without straps.. and for 5 with because the bar doesn't end up on my finger tips. I don't use them all too often.. only when volume is important because they allow me to do a little more work. Grip still gets worked to a degree when using straps aswell.

IRONMANN1

03-19-2007, 08:57 AM

Useually it's motion where theres a little more momentum and the bar rolls... so if I'm doing power shrugs, need them a bit, I've done them without and it left my hands torn to peices. Also I like to use them for my heaviest sets of rows when I want more reps... I can row 315 for 3 without straps.. and for 5 with because the bar doesn't end up on my finger tips. I don't use them all too often.. only when volume is important because they allow me to do a little more work. Grip still gets worked to a degree when using straps aswell.

I figured you were gonna say shrugs and rows.

Thats cool man, i know it helps ya to pull a bit more. We all have our own opinions on strap use :)

Rune

03-19-2007, 09:03 AM

I figured you were gonna say shrugs and rows.

Thats cool man, i know it helps ya to pull a bit more. We all have our own opinions on strap use :)

Eh, I figue all I need a strong grip for at this point is if I wanted to deadlift at a comp.. and I've mixed griped 780lbs, so i'm not too concerned. I'm still thinking about doing strongman in the future though, so I do some grip training stuff, but most of it is in regards to static holding and not when the weight is in motion. (suitcase deads with 225, etc)

IRONMANN1

03-19-2007, 09:29 AM

Eh, I figue all I need a strong grip for at this point is if I wanted to deadlift at a comp.. and I've mixed griped 780lbs, so i'm not too concerned. I'm still thinking about doing strongman in the future though, so I do some grip training stuff, but most of it is in regards to static holding and not when the weight is in motion. (suitcase deads with 225, etc)

Yeah when the weight is in motion its a whole different ballgame. I throw in farmer's walks in the gym when its not busy. Always a fun comp with the workout partner too :p

LSU1

03-19-2007, 10:06 AM

and I've mixed griped 780lbs

:eek:

IRONMANN1

03-19-2007, 06:23 PM

3/19/07--Chest/Tris--75 Minutes

BB Bench Press:
185x5
225x5
245x3
225x6

Incline DB Press:
60x10
80x6
90x6

Incline DB Flys:
35x10
45x8
55x6

Dips:
BWx8
+45x8
+45x6
+45x6

Standing French Presses:ez bar
75x8
95x6
75x8

Elbow's out pressdowns:
60x8
75x6
60x8

Tate presses:inclined
30x8x3

Good ****. BB bench press is progressing nicely. Coulda gotten 225x8 easily that first set. Thats double my reps from last session :). Form is starting to feel better as well. My tri strength is really improving, which is critical for a big bench. Not too much to say really, just happy with the w/o. :)

kennny d

03-19-2007, 06:51 PM

numbers look solid bro

ThickAsABrick

03-19-2007, 06:53 PM

kickass stuff bro

gotta love workouts like those

LSU1

03-19-2007, 06:55 PM

nice work dude, good volume

Rune

03-19-2007, 07:17 PM

Looks good man. I know like me you were gonna try to lean out a bit, you doing any kind of dieting atm, or just the cardio?

IRONMANN1

03-20-2007, 05:06 AM

numbers look solid bro

thanks dk...looking for 225x15 in two weeks :eek:

kickass stuff bro

gotta love workouts like those

Yeah bud...i really did miss the body part split. This is for me, and I now know it. Upper/lower was a good learning experience though. Thanks TAB, pump was crazy :p

nice work dude, good volume

Thanks LSU...yeah man everything flowed nicely :)

Looks good man. I know like me you were gonna try to lean out a bit, you doing any kind of dieting atm, or just the cardio?

Yo runio...yeah man i'm watching my carbs and hitting cardio 3-4 times per week. My weight hasent really fluctuated but i'm def. starting to lean out some in the mid section. The only place on my entire body i collect fat is from my gut to my tittays, so when its leaning out I know somethings going in the right direction.

I'm not on anything strict though as far as diet.

littlechick

03-20-2007, 05:11 AM

tittays's eh????lol....

if you cleaned up your diet..your results would be spectacular :) I think it's about time you take some more piccies, don;t you???

IRONMANN1

03-20-2007, 05:25 AM

tittays's eh????lol....

if you cleaned up your diet..your results would be spectacular :) I think it's about time you take some more piccies, don;t you???

LOL i knew you were gonna say that :)

I plan on cleaning up my diet after i finish this mini strength bulk i'm on in 3 weeks. I'm weighing my options to see if i want to enter a BP comp in winston-salem April 16th. I know my BP is **** right now, so i want to see if i can get it up to 3 plates by then. If i get it real close and can pause 290 then i might do the comp, if not oh well, i've got 2 at least lined up this summer.

I'll get some pics up here soon i promise, and even better some vids. 225x15 is hopefully what i'll hit in 2 weeks on BP, and i'll have a vid of that :p

littlechick

03-20-2007, 05:33 AM

LOL i knew you were gonna say that :)

I plan on cleaning up my diet after i finish this mini strength bulk i'm on in 3 weeks. I'm weighing my options to see if i want to enter a BP comp in winston-salem April 16th. I know my BP is **** right now, so i want to see if i can get it up to 3 plates by then. If i get it real close and can pause 290 then i might do the comp, if not oh well, i've got 2 at least lined up this summer.

I'll get some pics up here soon i promise, and even better some vids. 225x15 is hopefully what i'll hit in 2 weeks on BP, and i'll have a vid of that :p

:)
I hope you do the comp :)

IRONMANN1

03-20-2007, 05:38 AM

:)
I hope you do the comp :)

Will you come watch me?? :o

littlechick

03-20-2007, 05:39 AM

Will you come watch me?? :o

well, I am pretty sure hubby would not be too impressed I want to go to a different country to watch a guy compete ;) besides...I am sure you will have a few admirers on your side anyhow ;)

but I do want vids and pics ;)

IRONMANN1

03-20-2007, 05:44 AM

well, I am pretty sure hubby would not be too impressed I want to go to a different country to watch a guy compete ;) besides...I am sure you will have a few admirers on your side anyhow ;)

but I do want vids and pics ;)

hehehe....:D

I'll get ya some vid's and pic's here soon ;) of my tittays :p

littlechick

03-20-2007, 05:53 AM

hehehe....:D

I'll get ya some vid's and pic's here soon ;) of my tittays :p

ok fat bastard (in reference of course to tittay's and austin powers ;)

IRONMANN1

03-20-2007, 06:03 AM

ok fat bastard (in reference of course to tittay's and austin powers ;)

Yeah right :(

I think i'm gonna go eat some cake :p

My energy has been thru the roof lately; yowsa; not to mention something else! :D

littlechick

03-20-2007, 06:10 AM

Yeah right :(

I think i'm gonna go eat some cake :p

My energy has been thru the roof lately; yowsa; not to mention something else! :D

shut up with you and your stupid cake :mad:

and that was TOO MUCH INFORMATION :eek:

IRONMANN1

03-20-2007, 06:20 AM

shut up with you and your stupid cake :mad:

and that was TOO MUCH INFORMATION :eek:

lmao...u are soooo emo whether u think it or not :p

I still love ya tho LC :D

papi93

03-20-2007, 09:12 AM

Strong French Presses! I just started them, yesterday. Actually, they were seated overhead ez bar triceps extensions. Nice addition when the dumbbells only go up 100's at the gym (like mine).

IRONMANN1

03-20-2007, 10:22 AM

Strong French Presses! I just started them, yesterday. Actually, they were seated overhead ez bar triceps extensions. Nice addition when the dumbbells only go up 100's at the gym (like mine).

Thanks bud! Yesterday is the first time i've done french presses in a long time. I used to have severe elbow problems with all my tricep exercises. I've let it heal for some time now, and only felt a little discomfort on the heavy set. I like french presses moreso than lying extensions.

Rune

03-20-2007, 10:41 AM

Nice addition when the dumbbells only go up 100's at the gym (like mine).

So your gym sucks aswell then? lol

papi93

03-20-2007, 11:30 AM

So your gym sucks aswell then? lol

Yes. It is your typical commerical gym. It is very close to my apartment, though.

IRONMANN1

03-20-2007, 11:33 AM

Yes. It is your typical commerical gym. It is very close to my apartment, though.

Our commercial gyms in charlotte kick azz...

I wont be running outta db weight for a long time, one of my gyms has 175's :)

Rune

03-20-2007, 11:36 AM

Our commercial gyms in charlotte kick azz...

I wont be running outta db weight for a long time, one of my gyms has 175's :)

As soon as I get my tax return I'm jumping ship... heading over a good gym, 180lb DB's, plate loaded machines (not this single stack that only goes to 200lbs bs). I can't wait, I'm like a kid waiting for christmas.

papi93

03-20-2007, 11:39 AM

Our commercial gyms in charlotte kick azz...

I wont be running outta db weight for a long time, one of my gyms has 175's :)

Warm weather states FTW! Beer belly, sausage-eating states FTL!

As soon as I get my tax return I'm jumping ship... heading over a good gym, 180lb DB's, plate loaded machines (not this single stack that only goes to 200lbs bs). I can't wait, I'm like a kid waiting for christmas.

Those heavy dbs come really come in handy on shrugs and db rows.

Rune

03-20-2007, 11:40 AM

Those heavy dbs come really come in handy on shrugs and db rows.

Yeah tell me about it. I've been having to do DB rows with the 100's(also the heaviest I have at this point) for like 20-25 reps... I'm really growing tired of it. Sucks because I really like doing them.

IRONMANN1

03-20-2007, 11:51 AM

As soon as I get my tax return I'm jumping ship... heading over a good gym, 180lb DB's, plate loaded machines (not this single stack that only goes to 200lbs bs). I can't wait, I'm like a kid waiting for christmas.

awesome! Thats gonna recharge you and help ya gain without a doubt bruh :)

Warm weather states FTW! Beer belly, sausage-eating states FTL!

Those heavy dbs come really come in handy on shrugs and db rows.

Oh hell yeah!

Yeah tell me about it. I've been having to do DB rows with the 100's(also the heaviest I have at this point) for like 20-25 reps... I'm really growing tired of it. Sucks because I really like doing them.

Stack the db's for higher weight bro

IRONMANN1

03-20-2007, 05:40 PM

3/20/07--Legs/Bi's--70 Minutes

Squats:Breaking Parallel
135x10
225x5
315x5
365x4
315x10

Lunges:
165x6/6
165x6/6

Leg Extensions:
180x8
255x8stack
255x8stack

Lying Leg Curls:
100x8
140x6
120x6
80x8

BB Curls:
95x8
105x6
95x8

Standing Alternating DB Curls:15 sec. rest
45x8
40x8
35x8
30x8

Killed it in the gym today. Squatting is starting to take off. 365x5 was there but wanted to save some in the tank for repping out 315. The squats are deep, and i guarantee you most would call them atg. I only know how to squat this way. Lunges are starting to come along. I figured out how some of you guys are lunging these huge numbers. I was taking a huge step forward, which is way to damn difficult, and not really all that beneficial. So i shortened it up some and it feels more controllable now. Threw in some bicep work because i have teh pathetic bi's. Anywho, good workouts lately :)

BluntD

03-20-2007, 05:48 PM

IRONMANN1

03-20-2007, 06:03 PM

Nice work on them squats, pimpilicious.. Still think you're gonna get that 225 fo 15 in 2 weeks?

Speaking of teh pimpin, I just pulled some of my own this weekend.. Although this one actually has girlfriend potential, oh noez no more pimpin teh ladiez :eek: lol I guess at 25 it's ok to only date one chick.

yo yo yo...what up bluntman!

Yeah man i got the 225x15...had 225x8or9 in me yesterday. Should be good to go with 4 more sessions. Will be close tho.

Girlfriend potential :eek: oh noes!! lmao...yeah man, if she's fine, and you click, it doesnt matter what age you are. The good ones dont come around all the time bro, take advantage and grab her up.

I'll be honest with you, i'm kinda falling for this youngin, but i'm trying to pull myself away. She's all kind of perfect...:o...we'll see which direction it goes here soon enough lol

LSU1

03-20-2007, 07:04 PM

sweetness bro. killer squats

PhreEkGarden

03-20-2007, 07:24 PM

G'damn your squat strength is crazy.

Lunges looking strong now. I tried doing what someone said.. I think it was rune. Stepping infront of the other foot to keep balance. I think that helped alot. I still lunge girly weight but gdamn does it hit the quads better than anything else... :D

Oh and goodluck with the 225x15... what was our bet for again? I cant remember lol...

IRONMANN1

03-20-2007, 07:31 PM

sweetness bro. killer squats

Thanks bud

G'damn your squat strength is crazy.

Lunges looking strong now. I tried doing what someone said.. I think it was rune. Stepping infront of the other foot to keep balance. I think that helped alot. I still lunge girly weight but gdamn does it hit the quads better than anything else... :D

Oh and goodluck with the 225x15... what was our bet for again? I cant remember lol...

Thanks phreek :)

Lunges are something i'm far from perfecting yet. It just feels like such a strange move to me. Its such a useful lift in boosting the squat, thats the only reason i use it. Asthetics are just a bonus for me :)

Our bet was who ever doesnt (me:225x15; you:defined abs) meet their goal has to make a humiliating thread about themselves in the misc. LOL :D

i'm hitting mine bruh, u better too! :p

vids and pics are a must :p

Rune

03-20-2007, 08:41 PM

PhreEkGarden

03-20-2007, 08:45 PM

Yeah I started out taking real long steps, but shortened them up and just go real deep. I can actually FEEL the quad straining to lift it in lunges... its great.

Btw was it you Rune that said that about stepping infront of the other foot for balance?

Rune

03-20-2007, 08:49 PM

Btw was it you Rune that said that about stepping infront of the other foot for balance?

Yeah, not really directly infront, but I find my balance is better when I step inwards a little.

gymratluke

03-20-2007, 08:51 PM

Way to kill it today bro! Awesomes Squats and Lunges!!!

LSU1

03-20-2007, 08:53 PM

As for the lunges I think I've said this before but I don't take a really long stride, that puts a lot more empasis on the hams/glutes, with a "medium" kind of step it involves the quads a lot more and is really an all around leg kind of movement, atleast for me.

Yeah, not really directly infront, but I find my balance is better when I step inwards a little.

qft........twice

IRONMANN1

03-21-2007, 04:58 AM

Damn dude... abslutely fantatics squats bro.

As for the lunges I think I've said this before but I don't take a really long stride, that puts a lot more empasis on the hams/glutes, with a "medium" kind of step it involves the quads a lot more and is really an all around leg kind of movement, atleast for me.

Thanks rune...things are starting to take off since i've actually stayed healthy for an extended period of time :p..

Yeah man, i'm finally starting to figure out how to lunge correctly. I'm usually pretty stubborn and will try and find my groove, but i had to do some research on this one lol..

Yeah I started out taking real long steps, but shortened them up and just go real deep. I can actually FEEL the quad straining to lift it in lunges... its great.

Btw was it you Rune that said that about stepping infront of the other foot for balance?

Long steps are killer lol...but i will say one thing, the long steps really nail the glutes 100x harder than the short steps. Obviously there is a longer/larger stretch, but hell, I could feel my glutes microtearing :eek:

Way to kill it today bro! Awesomes Squats and Lunges!!!

Thanks homesplice! Things are rolling along nicely right now :)

Al Swearengen

03-21-2007, 06:16 AM

Thanks rune...things are starting to take off since i've actually stayed healthy for an extended period of time :p..

Man those words are good to hear and I'm gonna join on that phrase one day. ;)

Good leg work man.

IRONMANN1

03-21-2007, 06:50 AM

Man those words are good to hear and I'm gonna join on that phrase one day. ;)

Good leg work man.

I hear ya buddy. Health and consistency are two of the most important things to BBing/PLing. With bad health its impossible to stay consistant, therefore you cant gain. I see great health in your future my friend (yes psycic) :D

Thanks bruh :)

Al Swearengen

03-21-2007, 06:53 AM

I hear ya buddy. Health and consistency are two of the most important things to BBing/PLing. With bad health its impossible to stay consistant, therefore you cant gain. I see great health in your future my friend (yes psychotic) :D

Thanks bruh :)

:eek: Yeah I'm lill bit crazy already. ;)

Thx bro :)

papi93

03-21-2007, 08:58 AM

Amazing squat strength and ROM!

IRONMANN1

03-21-2007, 03:50 PM

3/21/07--Shoulders/Traps--60 Minutes

DB Shoulder Press:
25x15
50x8
60x5
70x5
80x5
70x7

BB Shrugs:
225x10
315x10
405x8
455x5
315x10

BTN Smith Shoulder Press:
95x8
135x8
155x4
155x6

Single Arm Side Raises:
25x8/8
30x8/8
35x8/8
30x10/10

Rear Delt Machine:
105x8
120x8
135x6

Cardio:
Eliptical: 15 Minutes @ Level 8-10: Burned 240 Cals

Holy PR Batman :). I came in energized and tore it up. 70's on shoulder press felt like 50's. Unfortunately i had to strap even 315 on shrugs because i exerted so much on the 80's for shoulder press. 455 was full ROM. When i got back to the house my traps looked freaky big lmao. I'll snap some pics here soon, just too lazy right now. I love BTN presses on the smith machine. Its so smooth, and with a spot from someone you can really burn em out. This was by far my best and most enjoyable workout of the year so far.

Rune

03-21-2007, 03:54 PM

This was by far my best and most enjoyable workout of the year so far.

Glad to hear it bro, great work on the DB shoulder presses.

IRONMANN1

03-21-2007, 04:02 PM

Glad to hear it bro, great work on the DB shoulder presses.

Thanks bro. I'm gaining at warp speed right now and look to be on your ass asap (no homo) :D

gonna start vidding some stuff :p

Rune

03-21-2007, 04:11 PM

I'm gaining at warp speed right now and look to be on your ass asap (no homo) :D

Don't worry my progress has been just as good, I've just been to lazy list PR's. :p

I'm just waiting to see if you get that bench goal of yours.

IRONMANN1

03-21-2007, 04:12 PM

Don't worry my progress has been just as good, I've just been to lazy list PR's. :p

I'm just waiting to see if you get that bench goal of yours.

Think it'll happen?? :eek:

I'm gonna vid my best effort :D

Whats your guess on reps?

LSU1

03-21-2007, 06:40 PM

nice work man. i love BTN presses, an underrated exercise there

PhreEkGarden

03-21-2007, 09:03 PM

Holy crap nice workout. Those DB shoulder presses look heavy as hell... :eek:

As for this comment... well theres no amount of (no homo)'s you can put there to save you from that. We all know youre riding pink unicorns over flaming rainbows.

Thanks bro. I'm gaining at warp speed right now and look to be on your ass asap (no homo) :D

IRONMANN1

03-22-2007, 05:11 AM

nice work man. i love BTN presses, an underrated exercise there

Thanks bud. I really love em too bro. I feel them bring the medial and even some of the posterior delt into play, and for me thats key cause i dont do a whole lot of work with them minus row movements. Really wears em out good.

Holy crap nice workout. Those DB shoulder presses look heavy as hell... :eek:

As for this comment... well theres no amount of (no homo)'s you can put there to save you from that. We all know youre riding pink unicorns over flaming rainbows.

Thanks Phreek...things are progressing very nicely now. I'm going to throw creatine back into the mix here soon, and i'm a great responder to that...so lol..should be good for some quick gains from that :p

haha on that comment. I just like fecking with rune. I hated letting him put the pass on me like he did. So now that i'm finally healthy, i'm out to get him. grrrrrrr....haha rune u mah dawg :)

BluntD

03-22-2007, 05:36 AM

Wow strong shruggage.

Creatine will help definitely.. has kept my strength up when I started cutting the carbs and some weight.

Al Swearengen

03-22-2007, 05:36 AM

I can sea why it felt like a good workout. Nice. ;)

80s for DB presses is nothing to sneeze fo sho.

IRONMANN1

03-22-2007, 06:07 AM

I can sea why it felt like a good workout. Nice. ;)

80s for DB presses is nothing to sneeze fo sho.

Thanks bruddah. One of my goals back in the day was to incline 80's, when I flew by that my next was Shoulder pressing them. Now its curling them :p

Wow strong shruggage.

Creatine will help definitely.. has kept my strength up when I started cutting the carbs and some weight.

Thanks broman...yeah i love creatine. When i got sick i got off of it, and just never started back. So i'll be starting it soon :)

I love it cause it gives me so much endurance. I can pump out heavy set after heavy set.

IRONMANN1

03-22-2007, 06:22 PM

3/22/07--Cardio/Abs--45 Minutes

Cardio:
Eliptical: 30 Minutes @ 150 HR; Burned 530 Cals

Abs
Lying Leg Raises:
15x3

Cable Crunches:
150x15x2

Decline Situps:
BWx15

Yerp!

Manuel73

03-22-2007, 07:17 PM

3/22/07--Cardio/Abs--45 Minutes

Cardio:
Eliptical: 30 Minutes @ 150 HR; Burned 530 Cals

Abs
Lying Leg Raises:
15x3

Cable Crunches:
150x15x2

Decline Situps:
BWx15

Yerp!

hmmmmmmmmmmmmmmm......a good workout indeed.........trying to cut IRONMANN1?

Rune

03-22-2007, 07:22 PM

trying to cut IRONMANN1?

keyword... trying. :)

j/k cardio bunny, keep it up

IRONMANN1

03-22-2007, 07:26 PM

hmmmmmmmmmmmmmmm......a good workout indeed.........trying to cut IRONMANN1?

No not really. Just trying to keep my gut in check. I'm eating so much right now trying to improve strength i have to do some cardio. Besides i actually enjoy it, glutton for pain :). For cardiovascular shape too.

keyword... trying. :)

j/k cardio bunny, keep it up

HIIT comp?? :D

Rune

03-22-2007, 07:42 PM

HIIT comp?? :D

No way in hell I'm goin all the way down to NC just to make you look like a fool sunshine. :p

IRONMANN1

03-22-2007, 07:57 PM

No way in hell I'm goin all the way down to NC just to make you look like a fool sunshine. :p

hay u got part of that right...there's a lot of sunshine down here :p

we would end up killing ourselves lmao

Rune

03-22-2007, 08:05 PM

hay u got part of that right...there's a lot of sunshine down here :p

we would end up killing ourselves lmao

ah you bastard... it was snowing here again today!

lol, I have no doubt... "f**k you man.. I'll quit when I have a heart attack". Be cool to lift with some of you guys though.

eightballrj

03-22-2007, 08:44 PM

I_love_crows

03-22-2007, 10:40 PM

Nice shoulder workout yesterday!!!

Great to hear that you had an awesome session. When you start your workout with good lifts, it seems that everything else falls into place so easily. I had a great shoulder workout today as well.

Keep setting those pr's... Great work...

IRONMANN1

03-23-2007, 07:03 AM

Whew I am glad you can do those BTN movements. I sure can't, haha. Figured I would stop by to drop ya a line.

BTW, how come you do single arm at a time Lateral Raises? That seems like it would feel really funny.

Stop by my little journal sometime and shoot me a holler.

Richard

I've never really had a problem with BTN presses as long as i dont go crazy heavy. Reps dont hurt me too bad. Sucks u cant do em bro, they're an effective variation imo.

The single arm laterals were just to change things up. I hold onto something with my other hand and raise nice and slow some reps and explosive the others. Just another variation lol..lotsa people do em..

I'll def. stop by your journal bruh

Nice shoulder workout yesterday!!!

Great to hear that you had an awesome session. When you start your workout with good lifts, it seems that everything else falls into place so easily. I had a great shoulder workout today as well.

Keep setting those pr's... Great work...

thanks bud! Yeah man nothing like a killer session. I'll be checking out your log regularly bro...

littlechick

03-23-2007, 07:03 AM

any big man slutting for the weekend???

IRONMANN1

03-23-2007, 07:05 AM

any big man slutting for the weekend???

I've got a slot open at 11:36pm tonight if you're interested.....

littlechick

03-23-2007, 07:07 AM

I've got a slot open at 11:36pm tonight if you're interested.....

even if I were single...I don't go for teh man-whores;)

IRONMANN1

03-23-2007, 05:03 PM

even if I were single...I don't go for teh man-whores;)

:eek: exception for meeeee? :p

Al Swearengen

03-23-2007, 05:06 PM

Yo http://i73.photobucket.com/albums/i212/Ronja05/Smilies/peas.gif

Still luv us man. (little homo)

IRONMANN1

03-23-2007, 05:10 PM

3/23/07--Back/Bi's--80 Minutes

Chin Variations:
WG Pronated:BWx7
Shoulder Width Supinated:BWx6
Hammer:BWx6
Shoulder Width Pronated:BWx5

Conventional Deadlift:
135x5
135x5
225x5
315x2
405x1
495x1
405x1
405x1
405x1

Bent Rows:
135x10
225x8

DB 3 Point Rows:
110x8/8
125x8/8

Pulldown Variations:
WG:150x8
Supinated:150x8
CG Hammer:150x8
WG:210x5
Supinated:210x5
CG Hammer:210x5

Hypers:
BWx8
+45x8
+45x8

BB Curls:
45x20
95x8
95x8
85x10

5 plates yay! Went up purty slow, but locked it out and smiled :)

IRONMANN1

03-23-2007, 05:13 PM

Yo http://i73.photobucket.com/albums/i212/Ronja05/Smilies/peas.gif

Still luv us man. (little homo)

whatcha mean al?

Al Swearengen

03-23-2007, 05:15 PM

whatcha mean al?

Just thought with all that negative stuff you were feeling torn in some ways, just hoped everything was cool.

Nice workout btw. 495 dead FTW

IRONMANN1

03-23-2007, 05:27 PM

Just thought with all that negative stuff you were feeling torn in some ways, just hoped everything was cool.

Nice workout btw. 495 dead FTW

Its all good bud. I've already forgot about it. Thanks for the concern tho al :)

Thanks bruh, i was pretty stoked to lock it out. I had doubts in my head about the lift, but when i saw the number of people that were looking i immediately said to myself "your locking this **** out mf'er" :D

Jorday

03-23-2007, 05:28 PM

Way to pull 5 wheels bro.

Al Swearengen

03-23-2007, 05:31 PM

Its all good bud. I've already forgot about it. Thanks for the concern tho al :)

Thanks bruh, i was pretty stoked to lock it out. I had doubts in my head about the lift, but when i saw the number of people that were looking i immediately said to myself "your locking this **** out mf'er" :D

Hahahahaha Little extra endorphinage eh. :)

Mighty fine lift.

IRONMANN1

03-25-2007, 12:50 PM

Way to pull 5 wheels bro.

Hahahahaha Little extra endorphinage eh. :)

Mighty fine lift.

Thank ya much fellas :)

The Brotherhood

03-25-2007, 12:53 PM

Thats an awesome dead bro!

Much respect!

Rune

03-25-2007, 12:56 PM

about time IM. :)

IRONMANN1

03-25-2007, 01:05 PM

3/25/07--Chest/Tri's/Bi's/Cardio--90 Minutes

BB Bench Press:
45x20
135x10
185x5
230x5
250x3
225x7
205x8

Incline DB Press:
60x8
80x6
90x6

DB Flys:Incline,Flat,Incline,flat
35x8
45x8
55x6
40x10

Tricep Dips:
BWx8
BWx10
BWx8

DB Pullovers:
60x8
75x8
85x6

Standing French Presses:
45x15
75x10
95x8
75x10

Elbows out Pressdowns:
60x8
75x8
60x8

BB Curls:
45x20
65x20
85x10

Standing Hammer Curls:straight set
60x6;50x6;40x6;30x6

Eliptical: 20 minutes @ 157 HR; Burned 335 Cals

Well, slept 13 hours last night lol. Played golf yesterday with my bosses and got burnt like a motherf*cker from teh sun. Was tired as hell when got done so went to bed at 9. Woke up all groggy and struggled on BP. I'm prolly good for 225x10 fresh right now, so need to squeeze out 5 more reps :p. I plan on getting in 2 more workouts before i go for it. Decent workout overall :)

IRONMANN1

03-25-2007, 01:07 PM

Thats an awesome dead bro!

Much respect!

Thanks bruh :)

about time IM. :)

Hay man, i just wanna be like you :cool:

LSU1

03-25-2007, 01:45 PM

gj man. deads lookin goooooooooood bro

IRONMANN1

03-25-2007, 02:19 PM

gj man. deads lookin goooooooooood bro

why tanks buddy :)

Manuel73

03-25-2007, 02:41 PM

495 deads?.....impressive numbers man! congrats!

Jorday

03-25-2007, 02:54 PM

Nice workout bro. Lots of sets there...long ass workout man.

eightballrj

03-25-2007, 03:56 PM

5 plates.... YES SIR!!! That feels great doesn't it? Now you gotta go break 500 next week.

IRONMANN1

03-25-2007, 05:29 PM

495 deads?.....impressive numbers man! congrats!

thanks bud!

Nice workout bro. Lots of sets there...long ass workout man.

Yeah bro, it was pretty long...but thats including 20 minutes of cardio. I didnt feel like i was losing power anywhere so i kept goin :)

5 plates.... YES SIR!!! That feels great doesn't it? Now you gotta go break 500 next week.

Thanks bud. I'm kinda curious as to how people continue progressing on deads. Do you try to increase weight EVERY week? I mean this must take a toll on the body. I know a lot of people periodize in strength cycles. I'd like to continue on pushing the envelope cause my joints feel great right now. No injuries to speak of(knocks on wood) :). Prolly go 510 next week..

eightballrj

03-25-2007, 05:58 PM

Thanks bud. I'm kinda curious as to how people continue progressing on deads. Do you try to increase weight EVERY week? I mean this must take a toll on the body. I know a lot of people periodize in strength cycles. I'd like to continue on pushing the envelope cause my joints feel great right now. No injuries to speak of(knocks on wood) :). Prolly go 510 next week..

I try to progress in weight every week. If I am not going to be able to I usually immediately know it. If I have a bad day on both legs and back then it's time for a deload and of course I don't go heavy on the deload. So, I basically let my progression tell me when to take a break. For me at least, my progression will stop and I will start to feel injured/overtrained when I need to deload. It will be a week away at least. Hopefully before the deload though I can hit 545 on deads <crosses fingers>.

IRONMANN1

03-25-2007, 06:06 PM

I try to progress in weight every week. If I am not going to be able to I usually immediately know it. If I have a bad day on both legs and back then it's time for a deload and of course I don't go heavy on the deload. So, I basically let my progression tell me when to take a break. For me at least, my progression will stop and I will start to feel injured/overtrained when I need to deload. It will be a week away at least. Hopefully before the deload though I can hit 545 on deads <crosses fingers>.

So basically just listen to your body. Thats pretty much how i go about things. I reckon i'm just gonna try and progress 10-15lbs/week on DL till i stall.

What i'm concerned about most is my upperbody strength. I've never been a strong BPer, and thats what i'm focusing on most now.

Seems like everyone was all about BPing and curling, and i was the freak that loved squatting and DLing lol :)

IRONMANN1

03-26-2007, 04:54 PM

3/26/05--Legs--70 Minutes

Squats:Gettin LOW:D
135x10
225x8
315x5
405x2
315x8

SLDL:Off 6'' Platform blithering biatch:D
135x10
225x8
315x8
365x4

Leg Extensions:
180x8
255x8stack
255x8stack

Supersetted with:

Lying Hammy Curls:
100x8
120x6
140x6;120x5;90x5

Standing Calf Raises: YEP!

WOOOHAAAA back to 4 plates baby. First rep was strong as fcuk. 315 feels like kid weight. I'm gonna jump to 425 next session for a single at least. Got in the gym at like 530, and on a monday its packed as u all know. Love it when squattin heavy, gives ya that extra push. I'm ready to move some fing weight. baaaaaaahhhhhhhhhhhhhhhhhhhhhhha;klsdfja;lkjsfd;

gymratluke

03-26-2007, 04:57 PM

Very nice man! Congrats on gettin that 4 plate squat! It does help having a gym full of people! Anytime I want to lift real heavy I pray for a big crowd! :D

IRONMANN1

03-26-2007, 05:20 PM

Very nice man! Congrats on gettin that 4 plate squat! It does help having a gym full of people! Anytime I want to lift real heavy I pray for a big crowd! :D

Thanks bud! I'm about to demolish my previous PR next session :D.

I used to hate full gyms, but now that i'm stronger than 99% of the fcks in there i dont care lol...

I came up to the squat rack today and asked a pretty big black dude how many sets he had left. He said 4, and then immediately looked at me and said "i can do shrugs on the smith machine, its all yours." I was like, "thanks man, thats awefully nice of ya." :D

eightballrj

03-26-2007, 08:17 PM

Great squatting bro!! I will have to bring it tomorrow to keep with you I guess. I guess that 315 x 5 was still a warm up for the two work sets?

IRONMANN1

03-27-2007, 05:07 AM

Great squatting bro!! I will have to bring it tomorrow to keep with you I guess. I guess that 315 x 5 was still a warm up for the two work sets?

Yeah that first 315 set is still a warm up set. I love back off sets, so that 315x8 final set was slow, controlled and atg. These type of sets are the ones i grow on, and my 405x2 set is where i get the strength from. It was nice to have 4 wheels on again....onward to 5 :)

littlechick

03-27-2007, 05:07 AM

vids for proof ;)

IRONMANN1

03-27-2007, 05:10 AM

vids for proof ;)

hehe...i got a 405x3 in my bodyspace..but thats 4 months old :(....def. time for some new vids :)

jwdjrs

03-27-2007, 05:11 AM

hehe...i got a 405x3 in my bodyspace..but thats 4 months old :(....def. time for some new vids :)Sup brother

PhreEkGarden

03-27-2007, 05:14 AM

Hell yeah man, its funny that seeing that just pumps me up to squat harder next time haha. Seriously though great job. Stayin healthy does wonders! :D

Lol @ 315 being kid weight... (My current PR).

Goodluck hitting 425 next week man. BEASTLY

IRONMANN1

03-27-2007, 05:17 AM

Sup brother

Jerrymander...sleep well last night homey? ;) haha

Hell yeah man, its funny that seeing that just pumps me up to squat harder next time haha. Seriously though great job. Stayin healthy does wonders! :D

Lol @ 315 being kid weight... (My current PR).

Goodluck hitting 425 next week man. BEASTLY

My legs are unstoppable right now. I prolly coulda squatted the 425 last night. My PLing buddy bo was standing behind me (No touch;no ghey) on the 405 reps and said i went way too low. Honestly i dont even know how to squat to parallel lol. No telling what i can squat parallel.

425 should be a cakewalk....i bet i could rep out 315x15-20 with a few sloppy reps in there.

Thanks buddy :)

(p.s. i'll vid it)

IRONMANN1

03-27-2007, 05:23 AM

Woke up yesterday morning at 221 lbs.

Woke up this morning at 215. WTF gives?? lol..

littlechick

03-27-2007, 05:24 AM

Woke up yesterday morning at 221 lbs.

Woke up this morning at 215. WTF gives?? lol..

don't worry, my weight fluctuates like that too..about 2/3 lbs..since you are bigger. the fluctuation is normal :)

IRONMANN1

03-27-2007, 05:26 AM

don't worry, my weight fluctuates like that too..about 2/3 lbs..since you are bigger. the fluctuation is normal :)

6 lbs?!?!

I mean thats crazy....Might of been the obsurd leg w/o. But i would think it would have more to do with food intake, and now that i think about it i didnt eat many carbs yesterday durrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrrr :)

benchintraining

03-27-2007, 05:36 AM

3/23/07--Back/Bi's--80 Minutes

495x1

5 plates yay! Went up purty slow, but locked it out and smiled :)
Awesome deadlift PR! but you couldnt have put on the 2.5's and made it an even 500. :D

jwdjrs

03-27-2007, 05:38 AM

Jerrymander...sleep well last night homey? ;) haha
When you see my name, why is it the first thing you think of is a bed and sleep ?? (maybe homo) ;)

PhreEkGarden

03-27-2007, 05:41 AM

When you see my name, why is it the first thing you think of is a bed and sleep ?? (maybe homo) ;)

Or your avatar info is talking about your beautiful wife... :eek: :D

IRONMANN1

03-27-2007, 05:42 AM

Awesome deadlift PR! but you couldnt have put on the 2.5's and made it an even 500. :D

hehe...thanks bro. 510's the number this week :)

Scott, why is it when i'm around you feel your ass is in constant jeopardy? I only go for Al. (highly homo) ;)

Fixed for maximum accuracy

LSU1

03-27-2007, 08:54 AM

nice job bro

eightballrj

03-27-2007, 10:01 AM

hehe...thanks bro. 510's the number this week :)

Get um bro! That's a big jump. You ought get us some vid of that one! Hit it HARD(no homo)!!

Al Swearengen

03-27-2007, 10:43 AM

hehe...thanks bro. 510's the number this week :)

Fixed for maximum accuracy

LOL

405X2 pfffft Lets get some real ion moving around here.

That would probably staple me to the floor. :)

SwagMorris

03-27-2007, 09:32 PM

Damn bro, lifts getting up there:D Excellent Dead PR, and squatting!

gymratluke

03-27-2007, 09:42 PM

Thanks bud! I'm about to demolish my previous PR next session :D.

I used to hate full gyms, but now that i'm stronger than 99% of the fcks in there i dont care lol...

I came up to the squat rack today and asked a pretty big black dude how many sets he had left. He said 4, and then immediately looked at me and said "i can do shrugs on the smith machine, its all yours." I was like, "thanks man, thats awefully nice of ya." :D

I feel ya man! Its rare that I go ask someone how many sets they have and have them tell me 4, then take their sweet ass time. If they do, I'll stand right there staring them down...then they usually change their mind and give it up early. :)

BTW- you better demolish that PR, cause I just tied it today! :D

IRONMANN1

03-28-2007, 07:08 PM

nice job bro

thanks bud

Get um bro! That's a big jump. You ought get us some vid of that one! Hit it HARD(no homo)!!

haha..i doubt i'm going to bring a vid in tomorrow. I might tho. I'm training with someone whom i've never trained with before. 45 year old dude who's a big bastard. Nice guy. Will also be at a different gym. Havent chosen whether it'll be 505 or 510. I can always tell how tough the pull is going to be on the 405 set on the way up tho

LOL

405X2 pfffft Lets get some real ion moving around here.

That would probably staple me to the floor. :)

hehe....thanks bud.

Damn bro, lifts getting up there:D Excellent Dead PR, and squatting!

Dan good to see ya bud. Holla!

I feel ya man! Its rare that I go ask someone how many sets they have and have them tell me 4, then take their sweet ass time. If they do, I'll stand right there staring them down...then they usually change their mind and give it up early. :)

BTW- you better demolish that PR, cause I just tied it today! :D

haha...its always interesting to see what people's reactions are in the gym. The best feeling in the world is just stacking plate on top of plate on squats. I love not having to fool with anything less than a wheel till i hit 405 :D...

My hammies are sore right now, but i'll be DLing tomorrow no matter what. Have a scheduled session with a gym friend, so should be a lot of fun. Might be 3 of us actually lol. Gonna be a war :D

1/27/07--Shoulders/Traps--60 Minutes

DB Shoulder Press:
25x15
55x8
65x6
75x5
75x6

BB Shrugs:
135x10
315x10
405x10

BTN Smith Press:
95x10
135x8
165x6
135x9

Seated DB: Side lateral; Front Raise; Rear Delt Raise
20x8
25x8
30x8

Quick workout with the roomate. DB Presses went well. 75x6 is close to a PR i believe. BTN presses felt really good and strong. Love the move. All the raises killed us. They were all supersetted, and wow absolute killer. Good stuff tho. I'm in Myrtle Beach again, but will be getting back tomorrow to lift with Mark, a big old dude who's strong as fck. It'll be a pulling battle, cause he says he's got atlease 500 in him. Should be a slug fest.

LSU1

03-28-2007, 07:21 PM

strong BTN press. kickass exercise

kennny d

03-28-2007, 07:55 PM

nice stuff, our db shoulder presses are nearly identical

Rune

03-28-2007, 08:29 PM

Looks pretty good... figured you could get more with the DB presses though.

littlechick

03-29-2007, 04:14 AM

did i see the possibillity of a vid??nteresting..nice workout Ironn:)

IRONMANN1

03-29-2007, 05:47 AM

strong BTN press. kickass exercise

yeah buddday

nice stuff, our db shoulder presses are nearly identical

thanks dk....just tryin to catch my upper up with mah lower :)

Looks pretty good... figured you could get more with the DB presses though.

hahahaha...Rune with an attitude. I like it lol

did i see the possibillity of a vid??nteresting..nice workout Ironn:)

hehe....of course. thanks LC....hope all is well :)

eightballrj

03-29-2007, 08:59 AM

Hit those DEADS HARD today bro!! I wanna see a vid of 5 plates a 5 and a 2.5 LOCKED OUT!!

^^Engineering major (bunches of math knowledges) can't you tell.

Al Swearengen

03-29-2007, 10:37 AM

did i see the possibillity of a vid??nteresting..nice workout Ironn:)

Yeah but he got complaints on the new Wham cd he's been playing at the gym. Don't expect audio with it. :)

IRONMANN1

03-29-2007, 12:27 PM

Hit those DEADS HARD today bro!! I wanna see a vid of 5 plates a 5 and a 2.5 LOCKED OUT!!

^^Engineering major (bunches of math knowledges) can't you tell.

haha...aight i'll bring the camera :D

Yeah but he got complaints on the new Wham cd he's been playing at the gym. Don't expect audio with it. :)

lol...Al i really appreciate you letting me borrrow it. I'll have it back by tomorrow i promise. :D

IRONMANN1

03-29-2007, 05:27 PM

3/29/07--Back w/ Mark--100 Minutes:eek:

Conventional Deadlifts:
135x5
135x5
225x5
315x5
405x5
510x1 (no DOLT)
455x1
455x1
455x1

BB Bent Rows:
135x15
225x8
225x8

DB Rows:
125x8
100x8

Pulldowns: Widegrip;Supinated;CG
100x8
140x5

Hypers:
BWx8
+45x8x3

Face Pulls:
200x8x3

Okay first off, kick me in the balls, but i left the damn digi camera. I got halfway over there and almost turned around, and would of, but was already running late to meet my lifting partner. We were at a different gym tonight (51), and i loved it. Round plates so i could roll the weight back to me. Deadlifts went silky smooth. I knew when 405 felt light that 510 was gonna get up. 510 was pretty smooth. Didnt fly up by any means, but sure as hell didnt hitch. Mark did the excact same rep scheme i did, but failed on 510 and kind of blacked out. He had to sit down for a good 10 minutes, then tried it again (i was concerned at this point he was going to hurt himself, he's 46 years old) and it didint even get off the ground. The final sets of 455 were really one set of 3, but i did rest about 5 seconds inbetween.

I'm sorry i didnt get the vid, but will def. get ya one next week on either 520 or 525. The pulldowns at this gym were much more difficult, dunno what that was about. Packed gym's are what i love now, extra motivation.

Exceptional workouts, now i just need to catch up my upper body meeeehhhh