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

[LSU1]

unreal that you gained 14lbs in two days. my weight fluctuates by around 3-4lbs MAX. hilarious

[IRONMANN1]

haha

wow, strong mini bulk :p

1000!!!

lol i know...i'm a complete glutton at times :D


unreal that you gained 14lbs in two days. my weight fluctuates by around 3-4lbs MAX. hilarious

I'd be embarassed to tell you what i ate/drank. Complete fat ass weekend...but oh wells...gotta blow it out sometimes :)

[kennny d]

lol I hope thats alot of water weight :D

[EoR]

Hangovers = appetite galore.

13lb in 3 days is pretty extreme but with all those liquids it's possible. [you probably had little water weight before it started].

Just try do it with milk and peanut butter shakes instead of alcohol next time. :D

[IRONMANN1]

lol I hope thats alot of water weight :D

LOL i hope so too :o


Hangovers = appetite galore.

13lb in 3 days is pretty extreme but with all those liquids it's possible. [you probably had little water weight before it started].

Just try do it with milk and peanut butter shakes instead of alcohol next time. :D

haha yeah man, i dont plan on doing it again. And yeah alot of it is def. water weight as I was very dry going into the binge :D

The Glenlivet FTW! lol



Down 4 lbs in one day lol, 219 yesterday; 215 today :)

[squatdeadbench]

OMFG 14 lbs!....well most of it should be water weight bud, so if you keep your carbs low and do some high intensity cardio....i think you can be at 204 in a week or so......on a side note you must have ate/drank a lot man! :D, surely you had a great time ;)

*subscribed*
14lbs! I don't think anyone holds 14lbs of water... holy moly wow strong eating

[IRONMANN1]

14lbs! I don't think anyone holds 14lbs of water... holy moly wow strong eating

lol i know man. I was super dry going into so i'm sure most of it was water. :D

[BluntD]

Screw cutting

LOL



Nice arm day dude, you get my seal of approval.

[IRONMANN1]

Screw cutting

LOL



Nice arm day dude, you get my seal of approval.

lol!!

I'm back on teh cut homie! :D

Thanks mang...thought u would like that :D

[Rune]

Dude you shoulda seen me...i was on form man. First night drank a fifth of glenlivet after having several beers then smoked.

Second night drank an ungodly amount of wine/liquor. Went blacky both nights :D

Ate like an animal too.

lol sounds like a good time man, my weekend looked much the same (well, none of that fancy glenlivet :() and I ate pizza, but close enoug! Fatasses FTW! :p

Nice wokrout though, whens your next binge occuring? :D

[IRONMANN1]

lol sounds like a good time man, my weekend looked much the same (well, none of that fancy glenlivet :() and I ate pizza, but close enoug! Fatasses FTW! :p

Nice wokrout though, whens your next binge occuring? :D

haha nice!! My partner in action! We need to align our next binge together lol..


no more binges, time to focus lol

legs tonight

[Al Swearengen]

http://i144.photobucket.com/albums/r175/AlSwearengenn/included.gif

[EoR]

haha nice!! My partner in action! We need to align our next binge together lol..


no more binges, time to focus lol

legs tonight

I have not binged in over a month. I would be knocked out if I drank what I used to. :D

[IRONMANN1]

http://i144.photobucket.com/albums/r175/AlSwearengenn/included.gif

:D


I have not binged in over a month. I would be knocked out if I drank what I used to. :D

A real veteran never loses his ability to drink. It's like riding a bike bruh..i'll always be able to drink a boatload of alcohol.

[Rune]

haha nice!! My partner in action! We need to align our next binge together lol..


haha... damn, I think you put the two of us together there would be some serious dammage done bud.


A real veteran never loses his ability to drink. It's like riding a bike bruh..i'll always be able to drink a boatload of alcohol.

I think I might actually be able to drink more than I could before... I got a lot more BW to get drunk. :D

[EoR]

:D



A real veteran never loses his ability to drink. It's like riding a bike bruh..i'll always be able to drink a boatload of alcohol.

That is going on your tombstone. :D

[IRONMANN1]

haha... damn, I think you put the two of us together there would be some serious dammage done bud.



I think I might actually be able to drink more than I could before... I got a lot more BW to get drunk. :D

lol i dont doubt it bruh. I trained hard in college, and built up a hell of a tollerance. 24 beers is cake. I bet i could finish 12 beers and a fifth of liquor in a night.


That is going on your tombstone. :D

haha :D

[littlechick]

bodyweight does not matter..I can drink most men under the table ;) and still walk...kinda ;)

[IRONMANN1]

bodyweight does not matter..I can drink most men under the table ;) and still walk...kinda ;)

Bodyweight does matter LC. BAC is different in an individual of 150lbs vs. 200 lbs.

[EoR]

bodyweight does not matter..I can drink most men under the table ;) and still walk...kinda ;)


I'll do something else under the table with you LC. ;)

[littlechick]

Bodyweight does matter LC. BAC is different in an individual of 150lbs vs. 200 lbs.
fine..in a bw to drink ratio..I would seriuosly kick your ass at a drinking game...;)


I'll do something else under the table with you LC. ;)


:eek: thanks for the offer...;) the floor's a little dirty..the mop and bucket are right behind you...bahahahahahahahahaha

[EoR]

:eek: thanks for the offer...;) the floor's a little dirty..the mop and bucket are right behind you...bahahahahahahahahaha

Too dirty?

Join me in the shower then. ;)

[littlechick]

Too dirty?

Join me in the shower then. ;)

I think Eor has ben having a few ;)

[EoR]

I think Eor has ben having a few ;)

If I was drunk I would not be on the internet LC. :p

[IRONMANN1]

fine..in a bw to drink ratio..I would seriuosly kick your ass at a drinking game...;)


:eek: thanks for the offer...;) the floor's a little dirty..the mop and bucket are right behind you...bahahahahahahahahaha

lol at you thinking you could beat me in a drinking game. There is no way, unless some crazy amount of skill is involved in which i'd prolly have anyway so pretty much you have no chance :)


Too dirty?

Join me in the shower then. ;)


LOL :D

[littlechick]

If I was drunk I would not be on the internet LC. :p
you BIG flirt :eek:

lol at you thinking you could beat me in a drinking game. There is no way, unless some crazy amount of skill is involved in which i'd prolly have anyway so pretty much you have no chance :)




LOL :D

whatever..I think you highly underestimate me ;)

[IRONMANN1]

you BIG flirt :eek:


whatever..I think you highly underestimate me ;)

No i dont underestimate you LC...it's just pretty much impossible. I was born with drinking genetics. My family is a bunch of alcoholics for the most part.

I know you're a fiesty girl with a hell of a competitive side....but this one just aint happening lol

[Rune]

Ok, well as I'm the closest I guess I'm just gonna have to drive out and put LC's claims to the test then.... purely for scientific reasons of course. ;)

[IRONMANN1]

Ok, well as I'm the closest I guess I'm just gonna have to drive out and put LC's claims to the test then.... purely for scientific reasons of course. ;)

lmao. I suggest you tequilla...turns event he most modest women into panty droppers :D

Not that LC would need tequilla :eek: :D

[EoR]

Ok, well as I'm the closest I guess I'm just gonna have to drive out and put LC's claims to the test then.... purely for scientific reasons of course. ;)

I'll be watching close behind.

http://www.picture-newsletter.com/shadows/shadow-88l3.jpg

[Rune]

lmao. I suggest you tequilla...turns event he most modest women into panty droppers :D

haha, I'm a tequilla drinking master. :D


I'll be watching close behind.

lol

[IRONMANN1]

hahahaha

[littlechick]

No i dont underestimate you LC...it's just pretty much impossible. I was born with drinking genetics. My family is a bunch of alcoholics for the most part.

I know you're a fiesty girl with a hell of a competitive side....but this one just aint happening lol
honey, I have a bunch of raving alcholoics in my family too...;) but I will let you win the biggest alcoholic prize today :)

Ok, well as I'm the closest I guess I'm just gonna have to drive out and put LC's claims to the test then.... purely for scientific reasons of course. ;)

ssure both of you come on down..we will see who is in the bathroom puking first ;)
p.s) I am no slut when drinking ;) so..no funny stuff :mad:

[IRONMANN1]

haha, I'm a tequilla drinking master. :D

Tequilla is prolly my favorite drunk. Straight shots with limes/salt. I can do it all night long man. It just gets better and better till i'm messing around with some fatty :D

[littlechick]

lmao. I suggest you tequilla...turns event he most modest women into panty droppers :D

Not that LC would need tequilla :eek: :D

actually it's gin ;)

[Rune]

ssure both of you come on down..we will see who is in the bathroom puking first ;)
p.s) I am no slut when drinking ;) so..no funny stuff :mad:

I actually might be heading out that way next month for a couple days.. don't tempt me. :p


Tequilla is prolly my favorite drunk. Straight shots with limes/salt. I can do it all night long man. It just gets better and better till i'm messing around with some fatty :D

Thankfully I've never been one to get the beer goggles, all a lot of alcohol does for me is make me ballsey enough to try to chat up the really really hot chicks. :)

[IRONMANN1]

How much fun would it be to get 15 or so of us together...LOL

[IRONMANN1]

actually it's gin ;)

I've never been a gin drinker. Just never could find a drink i liked, and i sure as hell aint taking shots of gin :eek:

That's impresive if you're a gin drinker lol

[IRONMANN1]

Thankfully I've never been one to get the beer goggles, all a lot of alcohol does for me is make me ballsey enough to try to chat up the really really hot chicks. :)

Beer goggles for a fun night man lol

[EoR]

How much fun would it be to get 15 or so of us together...LOL

You know what will happen?

You will expect a HUGE party of uncanny fun and hilarious, side-splitting antics yeah? Instead you'll get all these big internet personalities sipping away quietly. Everyone sizing each other and thinking "hmm who would I ****?".

Then probably an argument, some will leave and the WILD SUPER FANTASTIC JUST CRAZY party will be a flop. :D

Until... you hear a roar of a r34-gtr. A guy steps out, wearing a ninja mask and holding a keg. EoR has arrived to save the day! I also wink at LC [but she can't see]. She admires my thick middle back from a distance.

[IRONMANN1]

You know what will happen?

You will expect a HUGE party of uncanny fun and hilarious, side-splitting antics yeah? Instead you'll get all these big internet personalities sipping away quietly. Everyone sizing each other and thinking "hmm who would I ****?".

Then probably an argument, some will leave and the WILD SUPER FANTASTIC JUST CRAZY party will be a flop. :D

Until... you hear a roar of a r34-gtr. A guy steps out, wearing a ninja mask and holding a keg. EoR has arrived to save the day! I also wink at LC [but she can't see]. She admires my thick middle back from a distance.

hahaha prolly so.

lol at the ending :D

[The Brotherhood]

You know what will happen?

You will expect a HUGE party of uncanny fun and hilarious, side-splitting antics yeah? Instead you'll get all these big internet personalities sipping away quietly. Everyone sizing each other and thinking "hmm who would I ****?".

Then probably an argument, some will leave and the WILD SUPER FANTASTIC JUST CRAZY party will be a flop. :D

Until... you hear a roar of a r34-gtr. A guy steps out, wearing a ninja mask and holding a keg. EoR has arrived to save the day! I also wink at LC [but she can't see]. She admires my thick middle back from a distance.

Weirdest damn post. Ever. Whats up folks.

[EoR]

Weirdest damn post. Ever. Whats up folks.

http://i89.photobucket.com/albums/k240/TengYang/Random/smilinsv5.jpg

[Rune]

You know what will happen?

You will expect a HUGE party of uncanny fun and hilarious, side-splitting antics yeah? Instead you'll get all these big internet personalities sipping away quietly. Everyone sizing each other and thinking "hmm who would I ****?".


lol you'd think so, but I'm worse in person... atleast with the internet I have time to think before stuff comes out. IRL theres no censor between my brain and my mouth 80% of the time.



Until... you hear a roar of a r34-gtr. A guy steps out, wearing a ninja mask and holding a keg. EoR has arrived to save the day! I also wink at LC [but she can't see]. She admires my thick middle back from a distance.

We've already been over this... I'm the ninja, your the bathroom taliban. You can still bring the keg though.

[EoR]

lol you'd think so, but I'm worse in person... atleast with the internet I have time to think before stuff comes out. IRL theres no censor between my brain and my mouth 80% of the time.



We've already been over this... I'm the ninja, your the bathroom taliban. You can still bring the keg though.

haha this is classic Rune. I am sure it's the same for most people on the liquor. :D

haha, I don't want to be lynched. :o I am the original bathroom ninja/warlord. ;)

[littlechick]

I actually might be heading out that way next month for a couple days.. don't tempt me. :p



Thankfully I've never been one to get the beer goggles, all a lot of alcohol does for me is make me ballsey enough to try to chat up the really really hot chicks. :)

LOL.....I am sure if a big brawny guy showed up at my door and asked me to go out for drinks the hubby would not be too much impressed....

[littlechick]

How much fun would it be to get 15 or so of us together...LOL
can there be more girls..please???

I've never been a gin drinker. Just never could find a drink i liked, and i sure as hell aint taking shots of gin :eek:

That's impresive if you're a gin drinker lol

gin and me are not freinds...

[EoR]

*whistles and waits*

I am heading to bed soon anyway.

[Rune]

LOL.....I am sure if a big brawny guy showed up at my door and asked me to go out for drinks the hubby would not be too much impressed....

lol... "oh hai, I'm suppose to go drinking with your wife!" the reaction would be priceless I tell ya!

[IRONMANN1]

Minute keg stands FTW!

[IRONMANN1]

can there be more girls..please???


gin and me are not freinds...

Of course there can be more girls. I've got plenty of panty droppers i can get over lol...they can drink too

[EoR]

lol... "oh hai, I'm suppose to go drinking with your wife!" the reaction would be priceless I tell ya!

http://img139.imageshack.us/img139/345/115469786413014sy7.gif

[littlechick]

lol... "oh hai, I'm suppose to go drinking with your wife!" the reaction would be priceless I tell ya!
if you call a fist to the face "priceless" sure ;)

Minute keg stands FTW!

you guys can all drink yourselves into a stupor..have fun....I would rather retin my dignity and bowels thank you very much (though I am getting rather plastered this weekend-you know the girl at the club who dances the whole night, and you wonder where the **** she got her energy?? that is me-this weekend...celebrating my decent into middle age...lol

[EoR]

Bah I am totally being ignored. :mad:

*stares into the midnight sky and wipes a tear*












:p

[LSU1]

can there be more girls..please???

welll, if we are talking about girls from bb.com, i nominate the following

http://bodyspace.bodybuilding.com/bstregs/
http://bodyspace.bodybuilding.com/Cnstnce/
http://bodyspace.bodybuilding.com/MissSexy/
http://bodyspace.bodybuilding.com/Kayy/

[littlechick]

Bah I am totally being ignored. :mad:

*stares into the midnight sky and wipes a tear*












:p
I would admire your back from afar Eor ;)

welll, if we are talking about girls from bb.com, i nominate the following

http://bodyspace.bodybuilding.com/bstregs/
http://bodyspace.bodybuilding.com/Cnstnce/
http://bodyspace.bodybuilding.com/MissSexy/
http://bodyspace.bodybuilding.com/Kayy/

I would still be the hottest one there :mad:

[EoR]

welll, if we are talking about girls from bb.com, i nominate the following

http://bodyspace.bodybuilding.com/bstregs/
http://bodyspace.bodybuilding.com/Cnstnce/
http://bodyspace.bodybuilding.com/MissSexy/
http://bodyspace.bodybuilding.com/Kayy/

Why do I get the feeling you have all these bookmarked in a special folder? :D

[EoR]

I would admire your back from afar Eor ;)


I would still be the hottest one there :mad:

While everyone battles for one of those women I'll whisk LC away. ;)

[LSU1]

I would still be the hottest one there :mad:

of course


Why do I get the feeling you have all these bookmarked in a special folder? :D

lol. i went to bodyspace and looked through the top 20 most visited

[littlechick]

While everyone battles for one of those women I'll whisk LC away. ;)
I could not even imagine that much testosterone in one room :eek:
just don;t drag me out by my hair ok????

of course



lol. i went to bodyspace and looked through the top 20 most visited

LOL......

[EoR]

I could not even imagine that much testosterone in one room :eek:
just don;t drag me out by my hair ok????



That's a bit rough? I would only do that if you liked it that way. :p

[littlechick]

That's a bit rough? I would only do that if you liked it that way. :p

no comment.

[EoR]

no comment.

lol you mentioned it. :p

No hair pulling during sex? Not your cup of tea? I am easy which-ever.

Ok, no more naughty posts. :(

[Rune]

lol we completely owned IM's journal! :D



welll, if we are talking about girls from bb.com, i nominate the following

http://bodyspace.bodybuilding.com/bstregs/
http://bodyspace.bodybuilding.com/Cnstnce/
http://bodyspace.bodybuilding.com/MissSexy/
http://bodyspace.bodybuilding.com/Kayy/

Oh... and I completely approve of this list.

[littlechick]

ya..I think we are getting off track here..I believe the intial conversation was about iron becoming a fatass?you guys have a god night..I gotta go get supper ready..maybe lift..hve a good one folks :)

[EoR]

lol we completely owned IM's journal! :D

Take over! :D

IM can slap us whenever he wants us to scurry away. :p

[EoR]

ya..I think we are getting off track here..I believe the intial conversation was about iron becoming a fatass?you guys have a god night..I gotta go get supper ready..maybe lift..hve a good one folks :)

Meh, no more them. :o

Night. :(

[IRONMANN1]

lol i just got done with an intense game of internet spades :eek:

[EoR]

lol i just got done with an intense game of internet spades :eek:

Don't lie... you were looking at the profiles LSU linked.

[IRONMANN1]

Don't lie... you were looking at the profiles LSU linked.

Naw...i just got done fapping to them. Earlier i had a hell of a game of spades tho (no dork)

[Jorday]

Good workout man. I like the cgbp with 2 plates. :)

[IRONMANN1]

Good workout man. I like the cgbp with 2 plates. :)

Thanks bro...i was pretty happy with it :)

--------------------------------------------------------------------------

4/24/07--Legs/Cardio--90 Minutes

Back Squats:
135x10
135x7
225x8
275x5
315x5
225x8--Trying to work on form after my buddy Bo said i was getting to far forward on my squats. Got the bar lower on my neck/back and it helped. Felt strange though so I'm gonna have to work on this.

Front Squats:
135x8
185x8
225x5

SLDL:
135x8
225x8
365x3 Shouldnt of gone this heavy, was pooped from all the squatting

Hammy Curls:
130x8
120x6
100x8

S.S. With:

Leg Extensions:
180x8
255x8

Okay...decent workout. After Bo jumped on me for my form, i spent a good 15 minutes working on it with 225 and lower weight. After all this i squeezed out some front squats lol...then was stupid for doing sldl's lol. But everything went well overall.

[LSU1]

good job man. but back that weight down on the sldls and focus on that stretch bro!

[littlechick]

good workout :)

[IRONMANN1]

good job man. but back that weight down on the sldls and focus on that stretch bro!

Thanks bruh. Yeah i dont have a clue what i was thinking. Just a mental breakdown with putting that weight on there in the condition i was in.


good workout :)

thanks ya LC :)

[ThickAsABrick]

You can thank me later:

http://www.lewfitness.com/WT.%20Lifting/Wt.%20Lifting%20Straps-Heavy%20Duty%20Nylon.JPG

[IRONMANN1]

You can thank me later:

http://www.lewfitness.com/WT.%20Lifting/Wt.%20Lifting%20Straps-Heavy%20Duty%20Nylon.JPG

OMG get that **** out of my journal :mad:



:D

[ThickAsABrick]

lol

:)

[Manuel73]

OMG get that **** out of my journal :mad:



:D

haha....that's teh spirit, no help for teh grip :cool:

[IRONMANN1]

4/26/07--Chest/Tri's/Cardio--80 Minutes

BB Bench Press:
45x15
135x10
185x8
225x1
245x2
245x3
245x3

Incline DB Press:
60x8
85x8
85x10

HS Iso Incline Press:straight giant set
90x8;115x6;90x6

DB Flys:
40x8flat
50x8incline
60x5incline
60x5flat

Standing DB OH Extensions:
80x8
90x6
80x7

Elbows-out Pressdowns:
75x8
75x8
90x8

Tate Presses:
35x6
35x6
40x6

Cardio: 30 Minutes LI on Treadmill; Burned 375 Cals.

Damn, a great workout. All my chest moves felt very good. Will move up in Bench press next week, as i'm going for 3 sets of 3 reps. Only reason i went 2 that first set was cause i didnt ask for a spotter and got shaky on my second rep. Wasnt risking a dumb move lol, but def. had it in there. Incline db's were awesome. Had a rediculous pump after the straight set on HS incline.

Anyways...gotta get ahold of this diet thing. Being out of town kills me...

Back tomorrow...Deadlift PR day...525 :) i'll bring the camera

[SwagMorris]

Back tomorrow...Deadlift PR day...525 :) i'll bring the camera

Looking forward to it:)

[IRONMANN1]

Looking forward to it:)

No doubt dan. Gonna be close...if anyone form-nazis jump on me i'm going to lynch them :)

[LSU1]

good stuff man. lookin forward to that vid (no form nazi)

[Jorday]

Nice workouts bro. Good luck with the deadlifts tomorrow. :)

[IRONMANN1]

Disclaimer: First of all i have vids, lots of them. I made a huge mistake though..lol..2 hours before i lifted, my GF came over. I dont get to see her but twice a week at the most, and damned if i wasnt going to get my fux on. I knew it was a stupid idea, but come on. Anywho, after i cleaned myself up (no disgust) i headed to the gym all sleepy and ****. EVERY LIFT SUFFERED.

4/27/07--Back/Bi's--90 Minutes eh

WG Pullups:
BWx8;7;6

Conventional Deadlifts:
135x10
225x5
315x5
405x2 http://www.youtube.com/watch?v=gaHAiQ9ZBro
455x1 http://www.youtube.com/watch?v=aWsM7BkFbtA
515x0 http://www.youtube.com/watch?v=uUloMfkASIs
365x5

BB Bent Rows:
135x15
225x10
265x6
225x10

Pulldowns:
All types of ****

Hypers:
BWx10
+45x8
+65x8
+85x5

DB Curls:
50x5
50x5
40x8

CG BB Curls:
45x15
85x8

Extreemly WG BB Curl:
65x8


Okay vids will be coming..i've got them for deads and rows. I'm not happy with anything in this workout to TBH. Rows i was too verticle, but rom was very good. I just had no go for my deads, weak. I was supposed to go for 525(15lb PR) but had no chance after the way 455 felt, so tried 515 which i knew i wasnt going to get. Pretty pathetic to think that, but **** i just didnt have it. Was going to strip and go for 5 plates to redeem myself, but just didnt have it in me mentally.

Anyways take it for what its worth...

[LSU1]

comments to follow when vids are uploaded...:D

[IRONMANN1]

comments to follow when vids are uploaded...:D

youtube could not be slower..

i cant even get the first mother****ing vid to upload...

[gymratluke]

LMAO...gettin yo fux on before liftin dont work to well huh. LETS SEE SOME VIDS!!!

[IRONMANN1]

LMAO...gettin yo fux on before liftin dont work to well huh. LETS SEE SOME VIDS!!!

dude i'm trying so damn hard. I've 2 computers tryin to upload this **** right now lol

[Jorday]

Don't worry about it bro. If I didn't get to see my girl all that much I'd have done the same. :)

[IRONMANN1]

Don't worry about it bro. If I didn't get to see my girl all that much I'd have done the same. :)

God it was good too. I bet my test levels bottomed out from it lol

[Al Swearengen]

I don't think I could possibly add to that. :)

[IRONMANN1]

I don't think I could possibly add to that. :)

haha how's your evening Al??

[Al Swearengen]

haha how's your evening Al??

Going good man and in fact excellent. Just heading off to bed for my beauty sleep and we all know I could use it.

Hows your dude?

[IRONMANN1]

Going good man and in fact excellent. Just heading off to bed for my beauty sleep and we all know I could use it.

Hows your dude?

haha i hear ya bud.

Mine's going very well. Got a very busy day tomorrow, so need to get in bed but going to get at least some of these vids uploaded.

Sleep well bruh.

Okay got one vid uploaded..

[Al Swearengen]

haha i hear ya bud.

Mine's going very well. Got a very busy day tomorrow, so need to get in bed but going to get at least some of these vids uploaded.

Sleep well bruh.

Okay got one vid uploaded..

Cool I will check um out tomorrow.

TC man

[IRONMANN1]

Will get the rest of the ****ty vids in the morning :)

[LSU1]

good lift man. one thing, be careful during the lift since your arms bend a bit instead of being totally straight. ive seen torn biceps from that before, just a note of caution

[IRONMANN1]

good lift man. one thing, be careful during the lift since your arms bend a bit instead of being totally straight. ive seen torn biceps from that before, just a note of caution

Yeah i've seen a couple nasty vids of bicep tears while DLing...but didnt know that was the cause...makes sense though..

That's naturally how they hang...should i try to straighten them?? lol

[LSU1]

Yeah i've seen a couple nasty vids of bicep tears while DLing...but didnt know that was the cause...makes sense though..

That's naturally how they hang...should i try to straighten them?? lol

im not really an expert on it, but mine are completely straight like a rope. realistically, they should be totally straight sort of like cables holding the bar, not using them to pull the bar up which is where the bicep tears come into play. most likely nothing will happen, just pointing itout,

still, strong pull

[IRONMANN1]

im not really an expert on it, but mine are completely straight like a rope. realistically, they should be totally straight sort of like cables holding the bar, not using them to pull the bar up which is where the bicep tears come into play. most likely nothing will happen, just pointing itout,

still, strong pull

You know what...my right arm isint able to fully lock out correctly. I've never noticed this before..strange..that my friend is as straight as it gets..

I mean think about it...do you think i can hold 405+ lbs with bent arms?? That's as good as it gets for me lol

I really appreciate the concern tho bro

[PhreEkGarden]

Im in the same boat.. I only see my GF on the weekends and sometimes not for 2 weeks... Gotta get it when ya can lol. I dont lift on the weekends usually though, so its all good. :D

Nice lift though, not perfect form or anything but youre back looked alright. (Like I am one to be offering any advice.. lol)

Was hoping to see a monster lift man! No sex next time!

[IRONMANN1]

Im in the same boat.. I only see my GF on the weekends and sometimes not for 2 weeks... Gotta get it when ya can lol. I dont lift on the weekends usually though, so its all good. :D

Nice lift though, not perfect form or anything but youre back looked alright. (Like I am one to be offering any advice.. lol)

Was hoping to see a monster lift man! No sex next time!

Yeah i learned my lesson lol..

The form on 405 was just about how i want it all the time. 455 sucked lol. I knew i was going to miss my 1RM lift after my form broke on 455. You can just feel it.

Anyways i'll retest max in about a month...but i'll get a 495 pull on vid for yall at least next week.

[Jorday]

Man, I've been down that road a few times...455 as the last warmup set...uh oh that felt pretty heavy. Then, you get that sinking feeling you're going to miss and fail the lift mentally before you even attempt it.

[IRONMANN1]

Man, I've been down that road a few times...455 as the last warmup set...uh oh that felt pretty heavy. Then, you get that sinking feeling you're going to miss and fail the lift mentally before you even attempt it.

In a nutshell J, that's exactly the scenario that went down. Sucks!

[kennny d]

Man, I've been down that road a few times...455 as the last warmup set...uh oh that felt pretty heavy. Then, you get that sinking feeling you're going to miss and fail the lift mentally before you even attempt it.

yup i swear liftin is like more mental than anything, gimme some music to get pumped up and in the right mood and i'll set PR's all day.. you'll get it next time iron

[IRONMANN1]

yup i swear liftin is like more mental than anything, gimme some music to get pumped up and in the right mood and i'll set PR's all day.. you'll get it next time iron

It really is its kinda scary....oh wells...thanks bud...no injury FTW! :)

--------------------------------------------------------------------------

4/28/07--Shoulders/Traps--90 Minutes

Standing Military Press; Push Press: Per Rune :)

95x10
135x5
155x3
175x1 Push Press
135x5
185x1Push Press
145x6

BB Shrugs:
225x10
315x8
405x10
455x8
495x5
315x10Paused

HS Iso Shoulder Press:
70x10
90x5
70x8

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

DB Front Raises
30x8
30x8

Rear Delt Flys:
120x10
135x8
105x8;90x6

Cardio: 30 Minutes jogging/brisk walking on Incline; Burned 405 Cals

Ok i'm oficially overtrained. I'm tired, and dont want to be in the gym. When i start losing the passion for the gym i know i've hit the brink of overtraining. So i'm going to take a couple days off. This lift really wasnt bad, but i was just tired.

Have a great weekend everyone :)

[The Brotherhood]

Solid workout dude. The military presses are brutal!

Overtraining is a CNS thing. Periodic deloads are a great idea to combat this. Id recommend deloading (1 or two weeks depending on how long youve been training all out, continuously) right now instead of taking time off.

Keep on rocking the house!

[I_love_crows]

Wow, strong BB shrugs...

Solid workout as always... Good **** man.

[PhreEkGarden]

Sup neggor, impressive shrugs. I need to just start reading peoples journals that are weaker than me. It will make me feel better.... :D

Edit: squat vids up in my journal.. :D

[IRONMANN1]

Solid workout dude. The military presses are brutal!

Overtraining is a CNS thing. Periodic deloads are a great idea to combat this. Id recommend deloading (1 or two weeks depending on how long youve been training all out, continuously) right now instead of taking time off.

Keep on rocking the house!




Wow, strong BB shrugs...

Solid workout as always... Good **** man.


Sup neggor, impressive shrugs. I need to just start reading peoples journals that are weaker than me. It will make me feel better.... :D

Edit: squat vids up in my journal.. :D

Thanks fellas! My traPS ARE sore as FCUK! :D



saw your vids phreek...look great bud.

[IRONMANN1]

4/30/07--Cardio/abs/forearms/grip work--60 Minutes

Cardio:
30 Minutes HIIT; Burned 415 Cals

Abs:
Leg raises: BWx10x3
Cable Crunches: meh

Forearms:
Wrist Curls on Bench: 50,70,80--to failure
Pronated wrist curls on knees: 40,40,40--to failure

Grip Work:
Static Holds:seconds; pronated
135x30
225x30
315x30failure
365x15failure
365x10failure
315xfailure


fun workout :D

[daYDreAmErX]

I like the new avatar IRON !!!!

[PhreEkGarden]

How do you do your HIT? Just curious.. I just did my first session ever the other day, which I think is why my squatting felt real hard at first til I warmed up good. Probably shouldnt do it a day or two before going real heavy if im not used to that lol.

Mine were like 1 min @ 3 speed, then 1 min @ higher, got up to 11 speed... gonna do more next time... pretty cool form of cardio.

Nice avatar btw. I think back is my favorite bodypart.... I must...get..bigger. :D

[IRONMANN1]

I like the new avatar IRON !!!!

Wide back FTW!!!!!!!!!!!!!!!!!!!!!! :D Sup val!


How do you do your HIT? Just curious.. I just did my first session ever the other day, which I think is why my squatting felt real hard at first til I warmed up good. Probably shouldnt do it a day or two before going real heavy if im not used to that lol.

Mine were like 1 min @ 3 speed, then 1 min @ higher, got up to 11 speed... gonna do more next time... pretty cool form of cardio.

Nice avatar btw. I think back is my favorite bodypart.... I must...get..bigger. :D


Awesome form of Cardio. I LOVVVVEEE it.

I change mine up frequently...but it looked like this yesterday:

Minutes 1-5: 4.0; 5.0 Incline warmup
Minutes 6-7: 7.0; 1.0 Incline
Minutes 8-10: 4.0; 5.0 Incline
Minutes 11-12: 7.5; 1.0 Incline
Minutes 13-15: 4.0; 5.0 Incline
Minutes 16-17: 8.0; 1.0 Incline
Minutes 18-20: 4.0; 5.0 Incline
Minutes 21-22: 8.5; 1.0 Incline
Minutes 23-25: 4.0; 5.0 Incline
Minutes 26-27: 9.0; 1.0 Incline
Minutes 28-30: 4.0; 5.0 Incline

I was by myself today. I often do it competitively with my roomate. This was a pretty easy session, usually it's more balls to the wall :D

Oh i got a new pair of Shox yesterday. cant wait to try them fcukers out :D

[littlechick]

back on track I see :)
keep it up....

[IRONMANN1]

back on track I see :)
keep it up....

Oh yeah Leah. I'm cardio'ing it every day in an effort to whoop yalls assssssssssssssssssssssssssssses :D

[littlechick]

Oh yeah Leah. I'm cardio'ing it every day in an effort to whoop yalls assssssssssssssssssssssssssssses :D

good luck with that :rolleyes:

you won't beat the plans I have in the works ;)

[IRONMANN1]

good luck with that :rolleyes:

you won't beat the plans I have in the works ;)


I'm getting stronger while cutting. It's fun :D



Ooooo you becoming teh fat azz?? ;)

[littlechick]

I'm getting stronger while cutting. It's fun :D



Ooooo you becoming teh fat azz?? ;)

just wait....;)

what's your diet like?

and, I am not sharing my plans ;)

[IRONMANN1]

just wait....;)

what's your diet like?

and, I am not sharing my plans ;)


Low carb/relatively high protein/low-average fats; only carbs around workout. Mild carb up on sunday.



telllllllllllllll me! I'm your friend! :D

[littlechick]

Low carb/relatively high protein/low-average fats; only carbs around workout. Mild carb up on sunday.



telllllllllllllll me! I'm your friend! :D

did you lose all that bloody drinking weight from last weekend yet????

oh..and I am doing something special for the next 4 weeks..I will let you know when..I know ;)

[IRONMANN1]

did you lose all that bloody drinking weight from last weekend yet????

oh..and I am doing something special for the next 4 weeks..I will let you know when..I know ;)

Down to 207, but i've put on some mass without a doubt somehow lol..





LC on Teh roidz?? :eek:

[littlechick]

Down to 207, but i've put on some mass without a doubt somehow lol..





LC on Teh roidz?? :eek:

that's weird :mad: and not fair..

ya..thought I would start juicing it :rolleyes:

[IRONMANN1]

that's weird :mad: and not fair..

ya..thought I would start juicing it :rolleyes:

hehe...i did a mild refeed last night/yesterday and woke up this morning looking freaky big for my normal self. I said DAYUM! :D

[littlechick]

hehe...i did a mild refeed last night/yesterday and woke up this morning looking freaky big for my normal self. I said DAYUM! :D

conceited :eek:

[IRONMANN1]

conceited :eek:

lol! :D

[EoR]

Heavy holds!

[IRONMANN1]

Heavy holds!

Them seconds go slow! :D

I'm gonna buy a small clock and start keeping track of my progression..i want a strong grip in my arsenal.

[Jorday]

Strong holds man. I should do a few of 'em to help my grip power. :)

[IRONMANN1]

Strong holds man. I should do a few of 'em to help my grip power. :)

Thanks bro. Anything over 3 plates is a bear to hold onto for an extended period of time. I want to get to where I can pronated hold 405 for a minute...then i'll never have a problem holding anything.

I'm gonna start weighted hangs too.

[IRONMANN1]

4/30/07--Legs--70 Minutes

Back Squats:atg
135x10
135x5
225x5
275x1
315x5
315x5

Front Squats:atg
135x10
185x5
225x5
255x4

Lunges:
135x6x2

Lying Leg Curls:
130x10
160x5
130x8

Leg Extensions:
180x8
255x10


Squats FTW! :D So i'm still tryin to get the hang of the low bar placement on my back. I've gotten to where i can get it in the groove, and feel damn strong from this position, but hell I'm still getting forward on my squats. I dont get it! Anywho, i felt very strong tonight on all movements, and my weight is back down to 205 baby! Threw some lunges in the mix just to solidify the squatting. The leg curls were very strong tonight...i've made considerable progress on this move. Anywho...holla! :)

[LSU1]

nice job man, strong on the front squats. better watch it though, i just started back on back squats and im coming for YOU



:D

[IRONMANN1]

nice job man, strong on the front squats. better watch it though, i just started back on back squats and im coming for YOU



:D

teeeeheeeeeeeee :D


Thanks LSU....Yeah man i saw back squats in your journal the other day, i was like WTF! :D

Holla when ya wanna squat it out...better bring more than 405 :D

[Al Swearengen]

Amazing what a few carbs can do. ;) Nice job!

I missed mine at lunch and my squats kicked me azz for it. lol

[LSU1]

Holla when ya wanna squat it out...better bring more than 405 :D

lol thats gonna be a WHILE if i even stick with it long enough to get there. im much more sore in my glutes than my quads from em further proving that they make me have big glutes and hips and tiny quads....:)

[I_love_crows]

Hey Beachboy, lol...

Nice leg workout; strong as always. I still have yet to try teh front squats. Is it harder to balance than the typical back squat?

[IRONMANN1]

Amazing what a few carbs can do. ;) Nice job!

I missed mine at lunch and my squats kicked me azz for it. lol

haha yep...i need my carbs for when its squat and dead day :D


lol thats gonna be a WHILE if i even stick with it long enough to get there. im much more sore in my glutes than my quads from em further proving that they make me have big glutes and hips and tiny quads....:)

Yeah i know what you're saying there lol...I think it's great to mesh the two, for overall development...like most of us do.


Hey Beachboy, lol...

Nice leg workout; strong as always. I still have yet to try teh front squats. Is it harder to balance than the typical back squat?

haha..

Front squats ftw! Absolutely murders my quads like no other exercise. Yeah it's more difficult to balance imo. But like anything, once you get the hang of it its like riding a bike. I've only front squatted 4 times in my life, and am already repping 275 when fresh prolly.

I love the move though, it feels so fluid, and right. If you know what i mean...unlike back squats, i have to really watch myself or my form goes to ****.

[I_love_crows]

Front squats ftw! Absolutely murders my quads like no other exercise. Yeah it's more difficult to balance imo. But like anything, once you get the hang of it its like riding a bike. I've only front squatted 4 times in my life, and am already repping 275 when fresh prolly.

I love the move though, it feels so fluid, and right. If you know what i mean...unlike back squats, i have to really watch myself or my form goes to ****.

Sounds like some good stuff. I'll give them a try soon...

[Rune]

Nice dude, stong front squattage. Now throw some weight on when doing those lunges! :D

[EoR]

Heavy fronts buddy.

Those are lying ham curls yeah? If so, nice weight!

[IRONMANN1]

Sounds like some good stuff. I'll give them a try soon...

But beachboys dont squat :confused: :D


Nice dude, stong front squattage. Now throw some weight on when doing those lunges! :D

Thanks homes...after 9 sets of squats, last thing i was thinkin bout was heavy lunges lol


Heavy fronts buddy.

Those are lying ham curls yeah? If so, nice weight!

Thanks bro

yeah they were lying ham curls...i love em.

--------------------------------------------------------------------------

5/1/07--Chest/Tri's--55 Minutes

hahahahaha what a ****ty workout. Spent 5 hours in the blistering sun today running after my golf ball. Was dead tired, but still went in. Shoulda just taken today off, but its all gooooood.

BB Bench Press:
250x3
250x2
225x6

Incline Dumbell:
haha

Flys:
meh

Incline Hammer strength:
haha

Plate loaded Dip:
uh, haha

Skull Crushers:
not much weight

OH Cable Tri extensions:
700x2.6

Sorry for this ****ty workout post; i'm ;mental right now for some reason :confused:

[SwagMorris]

Golf's gay... kidding of course, I've never played.

I have a new journal up dude. Come check it out when you're not busy talking about how much your strength sucks.

[LSU1]

I have a new journal up dude. Come check it out when you're not busy talking about how much your strength sucks.

lol. not much to say about this one....whatev

[littlechick]

how you doin?????

[daYDreAmErX]

how you doin?????

If he's eating fat, he's probably doing fine.

[IRONMANN1]

Golf's gay... kidding of course, I've never played.

I have a new journal up dude. Come check it out when you're not busy talking about how much your strength sucks.

I'll check it out man


lol. not much to say about this one....whatev

ha..dunno why i even posted this lift.


how you doin?????

pretty good. Damn tired tho. U?


If he's eating fat, he's probably doing fine.

yeah i'm eating fat lol

[littlechick]

why you so tired?????
I am good, thanks :)

[G_Train]

i'm going to subscribe to this thread just to piss you off :D:D





















:D

[ThickAsABrick]

Inspirational workout, ironnman!

[jwdjrs]

Just checking in brudda :)

[Manuel73]

But beachboys dont squat :confused: :D



Thanks homes...after 9 sets of squats, last thing i was thinkin bout was heavy lunges lol



Thanks bro

yeah they were lying ham curls...i love em.

--------------------------------------------------------------------------

5/1/07--Chest/Tri's--55 Minutes

hahahahaha what a ****ty workout. Spent 5 hours in the blistering sun today running after my golf ball. Was dead tired, but still went in. Shoulda just taken today off, but its all gooooood.

BB Bench Press:
250x3
250x2
225x6

Incline Dumbell:
haha

Flys:
meh

Incline Hammer strength:
haha

Plate loaded Dip:
uh, haha

Skull Crushers:
not much weight

OH Cable Tri extensions:
700x2.6

Sorry for this ****ty workout post; i'm ;mental right now for some reason :confused:

hahaha this ^^^^ looks like my recent workouts :D.....in my case i guess my stress levels are to blame....but at least you have an excuse>>>golf...me=no golf :(.....either way, it's just one WO bud, you'll do better next time ;)

[IRONMANN1]

why you so tired?????
I am good, thanks

Had a long day yesterday. THen worked out, which is killing me today lol


i'm going to subscribe to this thread just to piss you off



haha...bring on teh horse pics...they crack me up lol


Inspirational workout, ironnman!

you just dont have the ability to spell my username right. I give up :mad:


Just checking in brudda

Hey bruddah. My girl is sick...you aint been messin with her have you?? :mad: :D


hahaha this ^^^^ looks like my recent workouts .....in my case i guess my stress levels are to blame....but at least you have an excuse>>>golf...me=no golf .....either way, it's just one WO bud, you'll do better next time ;)


haha...i dont really blame golf...it was FUN :D

It's just a bummer when average weight feels so heavy.

Get them stress levels down bro!

[EoR]

Negged for posting a ****ty workout.

You'll nail it next time buddy, food+rest and game over. ;)

[IRONMANN1]

Negged for posting a ****ty workout.

You'll nail it next time buddy, food+rest and game over. ;)

no doubt bruddah.

lol i'm zercher squatting next leg day :eek:

[IRONMANN1]

I'm going for a major overhaul to my routine. I'm so unorganized right now it's scary. I dont know what my PR's are, i dont know what i should be lifting....it got out of control. So..I'm putting together some form of a Push/Pull/Upper/Lower Variant with specific exercises...so i can track progress and most importantly...make progress.

YEP!

[BluntD]

I'm going for a major overhaul to my routine. I'm so unorganized right now it's scary. I dont know what my PR's are, i dont know what i should be lifting....it got out of control. So..I'm putting together some form of a Push/Pull/Upper/Lower Variant with specific exercises...so i can track progress and most importantly...make progress.

YEP!

Hey don't worry you aint the only one.. I just figure as long as I'm still above average in strength moving heavy weights and my body keeps improving, that's all I need.

You were doing that running golf stuff? Never tried before..

[ThickAsABrick]

you just dont have the ability to spell my username right. I give up :mad:


:D

[kennny d]

I'm going for a major overhaul to my routine. I'm so unorganized right now it's scary. I dont know what my PR's are, i dont know what i should be lifting....it got out of control. So..I'm putting together some form of a Push/Pull/Upper/Lower Variant with specific exercises...so i can track progress and most importantly...make progress.

YEP!
I've been feeling the same way for a while lol

[IRONMANN1]

Hey don't worry you aint the only one.. I just figure as long as I'm still above average in strength moving heavy weights and my body keeps improving, that's all I need.

You were doing that running golf stuff? Never tried before..

That's not enough for me. I need more organization.

haha no i wasnt doing teh running golf stuff...i was just running after my ball in teh woodz :D (actually not really played purty well :))


:D


I've been feeling the same way for a while lol

It sucks eh....but here we go...time for organization...read below

--------------------------------------------------------------------------


NEW ROUTINE/SPLIT: ORGANIZATION=STRENGTH/GROWTH FTW

Split 1-->Shoulder's/Tri's
Clean & Press
BB Shrugs
DB Side Laterals
CGBP
DB OH Extension

Split 2-->Legs
Squats
Lunges
Hammy Curl
Calf Work

Split 3-->Chest/Bi's
Flat BB Bench Press (BB Incline)
DB Flys
Weighted Dip
BB Curls

Split 4-->Back
Pull Ups
Deadlifts
BB Rows
Hypers
Face Pulls

Grip work/Forearm work will be done on an off day each week.


So, this is the new split. These exercises will stay this way until I stall in either growth or strength. I've pretty much just built this routine around the big 4 exercises. I'm really looking forward to clean and pressing, as this has been on my mind for a long time. I'll be rotating Flat bench with Incline every month or so, but i'm going to actually be doing both each workout. I'm going to basically do one all out..then do the other after with a couple burn type sets.

The Big 4 WILL BE 5x5; All other work will be 3x8 I'll be keeping the same weight for my working sets too, so i'll be able to track weight progression easily. There will also be one-two warm up sets.

ALL PR'S ARE RESET

I'll test maxes on each of the Big 4 moves during the last week of every month.

Deciding on when to start....might as well be tomorrow ;)

[PhreEkGarden]

All lifts 5x5? Even calves, hypers... etc?

Still never done cleans... :D Will someday... maybe after im considered 'strong.' :D

Peace, leaving work. Squats again tomorrow!

[LSU1]

sounds good man, good luck!

[IRONMANN1]

All lifts 5x5? Even calves, hypers... etc?

Still never done cleans... :D Will someday... maybe after im considered 'strong.' :D

Peace, leaving work. Squats again tomorrow!

Ooops...meant to say teh big 4 will be 5x5. Rest will be 3x8.

[IRONMANN1]

sounds good man, good luck!

Thanks bruddah :D

Ready to get this ball rolling :)

Cant wait to actually know what my PR's and reps are for once lol...i've pretty much been lost for the past...well...forever :p

[EoR]

You've been reading my journal too much!

"Big 4 being 5x5 3x8 on the rest" lol :p ...and the SAME big 4! COPY CAT BITCH!

Clean+Press = father of pressing

Looks like a solid plan IM. ;)

[kennny d]

I'll bet you'll be setting PR's right away, clearing your mind and setting exact goals helps alot

[IRONMANN1]

You've been reading my journal too much!

"Big 4 being 5x5 3x8 on the rest" lol :p ...and the SAME big 4! COPY CAT BITCH!

Clean+Press = father of pressing

Looks like a solid plan IM. ;)

lol...it just makes sense bro. I did get some of the basic ideas from your journal. Clean & Press has been on my mind for quite some time, so this was the perfect time to add it in. I love the simplicity of your new split, but i needed more than that...to fill some of my gaps.

Thanks EoR.


I'll bet you'll be setting PR's right away, clearing your mind and setting exact goals helps alot

Well i know i'll be setting PR's right away...cause even if i move the bar it'll be a PR....They're reset bruh! haha...but i am going to start out light with each of the big 4. Mentally it will give me a huge boost. Plus i need to work on my form for clean and pressing.

Really looking forward to this new plan. Finally i'm traveling down a road i wont get lost on :)

[kennny d]

Well i know i'll be setting PR's right away...cause even if i move the bar it'll be a PR....They're rest bruh! haha...but i am going to start out light with each of the big 4. Mentally it will give me a huge boost. Plus i need to work on my form for clean and pressing.

Really looking forward to this new plan. Finally i'm traveling down a road i wont get lost on :)

you still cutting dude? I haven't lost much strength at all on my cut in fact I've gained some on certain exercises :eek:

[EoR]

lol...it just makes sense bro. I did get some of the basic ideas from your journal. Clean & Press has been on my mind for quite some time, so this was the perfect time to add it in. I love the simplicity of your new split, but i needed more than that...to fill some of my gaps.

Thanks EoR.



:p

I'll be watching this new approach from the shadows.

http://www.mysterynet.com/images/mn/greats/shadow.jpg

[G_Train]

G_Train was here
















http://www.animalforum.com/images/hbigyawn.jpg

[PhreEkGarden]

Iron youre at the point in strength where random lifting aint gonna cut it, or its going to be minimal gains im sure... lil organization in the routine would help you a ton probably.

Edit: Oh and thanks for the userCP spam lol...

[I_love_crows]

Good luck with your new "organization" routine bro.. hope it works out for you.

Oh, and a great solution for busting through all your plateaus is really easy...they're called CURLS. :D

[IRONMANN1]

you still cutting dude? I haven't lost much strength at all on my cut in fact I've gained some on certain exercises

Yep still cutting, but not doing a very good job lol...been stuck at 207 now for about a week. WOrks been busy so it's tough to eat right, but i'm hanging in there. Awesome you've gained strength while cutting...what's your secret?? ;)




I'll be watching this new approach from the shadows.

http://www.mysterynet.com/images/mn/greats/shadow.jpg

lol! :D


G_Train was here
















http://www.animalforum.com/images/hbigyawn.jpg

You freakin crack me up G :D


Iron youre at the point in strength where random lifting aint gonna cut it, or its going to be minimal gains im sure... lil organization in the routine would help you a ton probably.

Edit: Oh and thanks for the userCP spam lol...

Yeah i def. realize this. I've been in no man's land for way to long. Finally I have a set path to follow. Hey dawg, it's teh good spam!!


Good luck with your new "organization" routine bro.. hope it works out for you.

Oh, and a great solution for busting through all your plateaus is really easy...they're called CURLS. :D

THanks Crows! haha...the curls are very important...I've got them in the new split !!

[IRONMANN1]

5/3/07--Shoulders/Tri's--45 Minutes!

Clean & Strict Press
115x5
115x5
115x5
115x5
115x5

BB Shrugs
365x8
365x8
365x8

DB Laterals
30x8
30x8
30x8

CGBP
175x8
175x8
175x8

Seated OH DB Extensions
75x8
75x8
75x7

Cardio: 30 Minutes LI on Treadmill; Burned 365 Cals


So i'm officially stoked for this new routine. I finished all my lifting in 45 Minutes! wOOt! I was very conservative today on the weight because i want to get all my reps, and have room to improve quickly. This way mentally and physically i'll feel strong for weight increments for awhile. Clean & Press is such a fcuking incredible move. My presses are very strict. I'll get some vids up next session. I made all reps except failed on my last rep of OH extensions lol. Will prolly stick with this weight next session just to solidify the move. Awesome workout, and damn its nice to be organized. Hey, look at all those PR's!!!!!!! LOL!

[kennny d]

Nice workout man, glad you feel good in the gym again.. I wanna see some of those clean and press vid's :D

[PhreEkGarden]

In for clean and press vids! This looks good, should be a nice change of pace and im sure you will see gains. Only a matter of time til I catch you on squats....................... a long time? :D

[IRONMANN1]

Nice workout man, glad you feel good in the gym again.. I wanna see some of those clean and press vid's :D

Thanks! I'll be sure to get some vids next session. Promise! :D


In for clean and press vids! This looks good, should be a nice change of pace and im sure you will see gains. Only a matter of time til I catch you on squats....................... a long time? :D

I know i'm gonna see gains. This is a totally new approach for me, and i already love it. LOL, it'll be a long while till ya catch me on squats. I have no clue what i can parallel squat. Every squat i've ever posted in this journal has been ATG. I guarantee you i could nail mid 4's parallel.(no brag) :D

Edit: I do see how fast you're gaining though. And it's really going to take off. I admit, i'm a lil scared :p Psyc! :D

[EoR]

Glad you like the new routine buddy. :p

Nice c+ps for your first go, wow!

[IRONMANN1]

Glad you like the new routine buddy. :p

Nice c+ps for your first go, wow!

Thanks bruh!

I'm good for quite a bit more weight on C&P, but just needed to get form right. I think i've got it nailed for the most part, but dont we always think that??? lol

I'm going to get vids up next session so ya can critique it. It might be **** for all i know! :D

[EoR]

Thanks bruh!

I'm good for quite a bit more weight on C&P, but just needed to get form right. I think i've got it nailed for the most part, but dont we always think that??? lol

I'm going to get vids up next session so ya can critique it. It might be **** for all i know! :D

There's not many things you can do bad if it's a strict press. Just make sure you're not leaning heavily backwards, you have your glutes and core tensed during the whole time, the barbell is raise so it places above the middle of your head and not in FRONT of your head and that's about it.

I like to keep a narrow grip with my elbows in for them, that's a popular tricep technique. Not many go really wide with elbows flaring out through-out the whole motion.

[IRONMANN1]

There's not many things you can do bad if it's a strict press. Just make sure you're not leaning heavily backwards, you have your glutes and core tensed during the whole time, the barbell is raise so it places above the middle of your head and not in FRONT of your head and that's about it.

I like to keep a narrow grip with my elbows in for them, that's a popular tricep technique. Not many go really wide with elbows flaring out through-out the whole motion.

Awesome bro, great advice.

My grip is JUST outside my legs from the clean portion, so it is relatively narrow....i'd guess 20-22 inches or so.

What kinda numbers you moving for a 5RM on C&P?

[EoR]

Awesome bro, great advice.

My grip is JUST outside my legs from the clean portion, so it is relatively narrow....i'd guess 20-22 inches or so.

What kinda numbers you moving for a 5RM on C&P?

No idea, I usually do high reps on them 8-10.

I did a 100kg[220lb] clean and strict press 2 weeks ago. I am doing 5x5 on them now [which you read in my announcement] because I want to work on them as my #1 pressing motion. I have small shoulder tendons, it doesn't help. Plus genetically small triceps. :(

I probably would just do push presses if I could drop the barbell, but I can't in my home gym. :o

[IRONMANN1]

No idea, I usually do high reps on them 8-10.

I did a 100kg[220lb] clean and strict press 2 weeks ago. I am doing 5x5 on them now [which you read in my announcement] because I want to work on them as my #1 pressing motion. I have small shoulder tendons, it doesn't help. Plus genetically small triceps. :(

I probably would just do push presses if I could drop the barbell, but I can't in my home gym. :o

220 strict press is very impressive. I reckon 2 plates is a semi-long term goal for me to hit.

Push presses are awesome for overloading the shoulder girdle. Everything about them is awesome imo.

[papi93]

Strong shrugs Iron. What's your technique like?

[IRONMANN1]

Strong shrugs Iron. What's your technique like?

Pretty standard for the most part. 365 is fairly conservative, so ROM is very big. I always just try to touch my shoulders to my ears. Ensures me i'm going on the right path and keeps my ROM from shortening.

[LSU1]

great work my man, strong cleans. also strong color choice for PRs.....:p

[PhreEkGarden]

great work my man, strong cleans. also strong color choice for PRs.....:p


My vote for change of color for PR's. Those are fake PR's anyway! :p :D

Seriously, that color hurts my eyes.

[IRONMANN1]

great work my man, strong cleans. also strong color choice for PRs.....:p

Thanks bro!!


My vote for change of color for PR's. Those are fake PR's anyway! :p :D

Seriously, that color hurts my eyes.

Ok i'll go with teh LSU1 BLUE PR color. Happy now?? lol..

Those arent fake PR's, I dont know what you're talking about ;)

[I_love_crows]

Awesome PR's Iron... :D

I agree with the shrug ROM you stated. I feel the best effects when I fully contract teh traps as much as possible... Keep it up!

[IRONMANN1]

Awesome PR's Iron... :D

I agree with the shrug ROM you stated. I feel the best effects when I fully contract teh traps as much as possible... Keep it up!

haha thanks bro.

--------------------------------------------------------------------------

5/4/07--Forearms/Grip Training/Cardio

UH Wrist Curls:
80x8
90x8
90x8

OH Wrist Curls:
40x8
40x8
40x8

Static BB Holds:seconds
135x30
225x30
315x30
365x15
365x10
315x20
275x25

Hangs:Seconds
BWx45
BWx45
BWx45

Cardio:
15 Minutes HIIT; 15 Minutes LI Cardio; Treadmill: Burned 430 Cals

(HIIT was in 5.5/10.0 intervals every 30 seconds.) I did them in 5 minute intervals with walking. So 3 HIIT's and 3 LI's.


So this is what my forearm/grip training sessions are going to look like. I'm going to start specifically timing my hangs so i can keep closer track. Gotta pick up a small place clock. I want to get to 3 minutes plus per hang. Static holds are getting stronger every session. Cardio was a beast tonight...really went at it hard.

[LSU1]

sounds good man. im going to start incorporating some forearm work as well. that stuff really can make a difference.

good stuff man, excited to see how this routine works out

[PhreEkGarden]

Nice, get to 3 mins then go for 1 arm hangs... that hurts so bad lol.

[EoR]

This was the same a my last workout. Stop following me! :D

Nice session buddy, it's great to see these changes. :)

[IRONMANN1]

sounds good man. im going to start incorporating some forearm work as well. that stuff really can make a difference.

good stuff man, excited to see how this routine works out

Shoot yeah man, forearm strength carries over to many of the big lifts. Plus big forearms give a hell of an appearance.

Me too!


Nice, get to 3 mins then go for 1 arm hangs... that hurts so bad lol.

:eek:

Prolly gonna be a lil while till i get to 3 minutes...but i'm prolly good for 1.5 or so fresh. lol @ one arm hangs...that's gonna be awhile :D


1st leg session tomorrow! :D

[IRONMANN1]

This was the same a my last workout. Stop following me! :D

Nice session buddy, it's great to see these changes. :)

Bruddah if ya look back in my journal i've had these sessions for over 2 months ;)



Thanks tho homie, ready to nail legs tomorrow!!

I dont know if i wanna go Back squat, front squat, or ZERCHER SQUAT! :D

[EoR]

Bruddah if ya look back in my journal i've had these sessions for over 2 months ;)



Thanks tho homie, ready to nail legs tomorrow!!

I dont know if i wanna go Back squat, front squat, or ZERCHER SQUAT! :D

Ah fair enough!

Hmm, well if you gunning for quad hypertrophy go front squats. If you want to compete with atlas stones, go zerchers and if you want a standard all 'round approach go backs. :D

Go the zerchers, you know they are the most hardcore. :p

[IRONMANN1]

5/5/07--Legs/LI Cardio--85 Minutes

Front Squats:Videos
215x5
215x5 http://www.youtube.com/watch?v=w_-zlB_6ius LOL at teh big lady
215x5 http://www.youtube.com/watch?v=EOxuLpx4IhI
215x5 http://www.youtube.com/watch?v=SLJB6ma3jMM
215x5 http://www.youtube.com/watch?v=3wojgRhFLjA

Lunges:Video
155x8 http://www.youtube.com/watch?v=wv3OKCku7-s
155x8
155x8

Lying Hamstring Curls
120x8
120x8
120x8

Seated Plate Loaded Calf Raises
140x8
140x8
140x8

Cardio: Treadmill LI: 20 Minutes: Burned 206 Cals


Great session!! Legs were murdered. 25 reps of 215 on fronts. Got vids of fronts and lunges. Hamstring curls are really coming along. Im really starting to have knee discomfort, and it takes a long time to get warmed up. Not really liking this. But once i'm warmed up i'm good to go.




First Chest/Bi's Session tomorrow!! wOOt! :D

Check out the stritations coming out in my arms on the lunges :)

[jwdjrs]

Hello my buddayyyyyyy

[IRONMANN1]

Hello my buddayyyyyyy

oh hay Jerrymander :D


Got some vids getting ready to come up...

One's got a big black lady bending over right in front of the camera...i got that one especially for you ;)

[LSU1]

sounds good man, at work so i cant see the vids. i love the exercise selection though, nice work buddy

[PhreEkGarden]

Nice workout, front squats werent looking too heavy for ya... looks like you got room for more weight on those for awhile?

*waiting for vids of lunges and these so called striations...* :D

[IRONMANN1]

sounds good man, at work so i cant see the vids. i love the exercise selection though, nice work buddy

Thanks bro!!


Nice workout, front squats werent looking too heavy for ya... looks like you got room for more weight on those for awhile?

*waiting for vids of lunges and these so called striations...* :D

Yeah i should be good for quite a bit more weight, but my form might start to suffer. I'm sure i could nail 235x5x5 prolly.

LOL...it should be up any second :)

Edit: Youtube's picture quality is ****. Tough to see them with that quality, but you can still see it some..

[PhreEkGarden]

Lunges looked tough.. ugh.. lunges. Gotta love em...

Why no SLDL for the hams? :D Exercises look great though. You look like you need some extra sets on the calves... lol :D

[LSU1]

Why no SLDL for the hams?

x2

[IRONMANN1]

Lunges looked tough.. ugh.. lunges. Gotta love em...

Why no SLDL for the hams? :D Exercises look great though. You look like you need some extra sets on the calves... lol :D


Yeah lunges absolutely kill me. I go full ROM, unlike a lot of people. Prolly the toughest exercise known to man lol...

I got the hammy curls...that's enough for now. The exercise selection will stay the same till i stall or stop gaining strength...which should be for awhile :D

What you sayin i got small calves??? Muh damn calves are hyooge lol..just under 18 inches..

[LSU1]

Yeah lunges absolutely kill me. I go full ROM, unlike a lot of people. Prolly the toughest exercise known to man lol...

I got the hammy curls...that's enough for now. The exercise selection will stay the same till i stall or stop gaining strength...which should be for awhile :D

What you sayin i got small calves??? Muh damn calves are hyooge lol..just under 18 inches..

tell me you are not comparing leg curls to sldl for overall development!

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!

[IRONMANN1]

x2

The whole idea of my new routine is to stop my overtraining. I tend to do too many exercises for a given muscle group. KISS FTW! (Keep it simple stupid for those slow individuals :D)

So i think this selection for legs is perfect....Hits everything thourghly.

[IRONMANN1]

tell me you are not comparing leg curls to sldl for overall development!

!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!

I'm goin to be honest with you LSU...leg curls do hit the hams better and more direct than SLDL's. Its isolated and overloads the Hamstrings. Ask D1 if ya dont believe me lol.

Lying hamstring curls are crazy awesome mang

[LSU1]

The whole idea of my new routine is to stop my overtraining. I tend to do too many exercises for a given muscle group. KISS FTW! (Keep it simple stupid for those slow individuals :D)

So i think this selection for legs is perfect....Hits everything thourghly.

thats why i do two versions of each workout day in my split. aka chest/tri strength, then chest/tri hypertrophy etc.....

allows you to incorporate all kinds of exercises which all work together for a perfectly balanced physique.

however, whatever works bud

[PhreEkGarden]

I'm goin to be honest with you LSU...leg curls do hit the hams better and more direct than SLDL's. Its isolated and overloads the Hamstrings. Ask D1 if ya dont believe me lol.

Lying hamstring curls are crazy awesome mang

Yeah, the lying curls do hit my hams alot harder it seems, just thought the sldl would be better for overall strength, which seems to be your goal

[LSU1]

I'm goin to be honest with you LSU...leg curls do hit the hams better and more direct than SLDL's. Its isolated and overloads the Hamstrings. Ask D1 if ya dont believe me lol.

Lying hamstring curls are crazy awesome mang

ive heard that from d1 as well. sldl also hammers the low back, erectors and traps which is crucial. if you give me a choice to use sldl or leg curls no way i pick leg curls. no reason you cant do both like me...:)

[IRONMANN1]

thats why i do two versions of each workout day in my split. aka chest/tri strength, then chest/tri hypertrophy etc.....

allows you to incorporate all kinds of exercises which all work together for a perfectly balanced physique.

however, whatever works bud

I hear ya mang. I've got all the facets covered with this new routine i believe. This routine's on a trial run right now, but loving it so far.


Yeah, the lying curls do hit my hams alot harder it seems, just thought the sldl would be better for overall strength, which seems to be your goal

Yup. They are nasty. The thing is, i've got the big 4 in my routine. That's enough to work on strength right now. Ham curls are better than SLDL for hammy development. It's just the fact. I like SLDL's but i've got deads in there so it's not like a losing situation. My routine was set up to go along with my cut too...(higher reps). I will gain strength on this routine, no doubt about that.

Oh, weighed in at 202 this morning :eek: Bout to drop below 200 lol


ive heard that from d1 as well. sldl also hammers the low back, erectors and traps which is crucial. if you give me a choice to use sldl or leg curls no way i pick leg curls. no reason you cant do both like me...:)

Yeah, but i've got exercises hitting all those areas. Like i've already said, trying to tone down the hard hitting exercises. I've been overtrained for a long time i believe. 1 deadlifting session a week is all i can handle right now.

[PhreEkGarden]

Sounds like a good plan

[Jorday]

At or around your strength level even 1 deadlifting session per week can sometimes be getting to the point of too much for some.

[IRONMANN1]

At or around your strength level even 1 deadlifting session per week can sometimes be getting to the point of too much for some.

No doubt bruva. I've been maxing and low repping for the past year. It was time for a change up.

Vids on previous page; Front squats and Lunges

[ThickAsABrick]

leg curls do hit the hams better and more direct than SLDL's. Its isolated and overloads the Hamstrings. Ask D1 if ya dont believe me lol.

Lying hamstring curls are crazy awesome mang

yeah, I agree too

I think the Hams benefit from being worked in the standing/stretched position and lying though, so I often incorporate both

[gymratluke]

Sick A$$ Vids Man!!!

[EoR]

Watched the vids... your back is jacked yo! :D

Nice one on the prs, clean form too. ;)

[IRONMANN1]

yeah, I agree too

I think the Hams benefit from being worked in the standing/stretched position and lying though, so I often incorporate both

No doubt bro.


Sick A$$ Vids Man!!!

Thanks homie! Many more to come with much heavier weight! :D


Watched the vids... your back is jacked yo! :D

Nice one on the prs, clean form too. ;)

Thanks EoR!

Gonna jump up to 225x5x5 next session :)

[LSU1]

nice vids man, form looks top notch on those squats

[IRONMANN1]

nice vids man, form looks top notch on those squats

THanks buddayyy! :D

--------------------------------------------------------------------------

5/6/07--Chest/Bi's--65 Minutes

BB Bench Press
210x5
210x5
210x5
210x5
210x5

BB Incline Press
165x10
165x9

DB Flys
50x8
50x8
50x8

Dips
+45x8
+45x8
+45x8

BB Curls
95x8
95x8
95x8

LI Cardio: Treadmill 15 Minutes; Burned 200 Cals

So i hit all my numbers. I actually only got 7 reps on my last set of dips, but did 2 more a couple seconds later lol. 210 on BP was pretty easy, so have a decent amount of room to increase. Last set was just as strong as the first. Cut is coming along wonderfully. Should drop below 200 in the next couple days. My strength is holding well too.

Holla!

[LSU1]

nice job man, good idea dropping the weights a bit to start. allows you to progress more in the long run!

[kennny d]

nice workouts, just checked out the vids... sweet stuff my favorite part about them was the nick lachey song in the back round (no homo)

[PhreEkGarden]

Sob.. 210 being easy for 5x5... :D That bet we made awhile back.. I sure didnt win it, no six pack here. Did you get your 225x15? or whatever it was

So you gonna be around myrtle beach july 21st -28th...? haha

Got a house with around 15 people goin... good times

[IRONMANN1]

nice job man, good idea dropping the weights a bit to start. allows you to progress more in the long run!

Thanks bud! Yeah that's exactly where i was going with that. I wanna make solid progress for awhile...adding poundage every week. I should be able to do that with each of the big 4 for a month or so.


nice workouts, just checked out the vids... sweet stuff my favorite part about them was the nick lachey song in the back round (no homo)

THanks homes....lol my gym plays some GHEY ass music :D

I've heard a piano solo before, no joke lol

[LSU1]

I've heard a piano solo before, no joke lol

michael bolton?

[IRONMANN1]

Sob.. 210 being easy for 5x5... :D That bet we made awhile back.. I sure didnt win it, no six pack here. Did you get your 225x15? or whatever it was

So you gonna be around myrtle beach july 21st -28th...? haha

Got a house with around 15 people goin... good times



haha...i could prolly squeeze out 225x5x5...but it would be super close.

Hell no i never hit 225x15 lol, started my cut and poof there went any progress strength wise :D ; we'll call it a draw LOL

Dude, i'm being serious, i'll come down there man. It's such an easy drive for me. I'll have to drag my roomate tho if that's cool. :D

[IRONMANN1]

michael bolton?

lol...Cant quite remember, but it wasnt teh best piano solo i've heard (no piano solo fan)

[SwagMorris]

Should drop below 200 in the next couple days. My strength is holding well too.

Below 200?!:eek: That's uncharted territory for you:D

[IRONMANN1]

Below 200?!:eek: That's uncharted territory for you:D

You damn right it is! :eek:

[PhreEkGarden]

You damn right it is! :eek:

Hurry! EVeryone get their fat jokes in before its to late!! lol..

[littlechick]

fatty fatty 2 by 4, can't fit through the kitchen door....;)

this will suck..no more fat jokes :(

[IRONMANN1]

fatty fatty 2 by 4, can't fit through the kitchen door....;)

this will suck..no more fat jokes :(

Das right!! I'll be below 200 by Thursday most likely. Scaling back the cals a little bit more. Got some Nasty HIIT planned tonight.

My back is so carved out right now its insane :D

[littlechick]

Das right!! I'll be below 200 by Thursday most likely. Scaling back the cals a little bit more. Got some Nasty HIIT planned tonight.

My back is so carved out right now its insane :D

hate you :mad: my ass is still heeyuge :(

glad you are doing well my freind, after the wedding binge ;)

[IRONMANN1]

hate you :mad: my ass is still heeyuge :(

glad you are doing well my freind, after the wedding binge ;)

LOL....Hit cardio hard (HIIT) if you want that ass to go down some...but it's prolly genetic and you'll always have teh nice plump one (I love it :D)

Yeah wont be binging like that anytime soon, I"VE GOT A COMP TO WIN WOOT!!!

[jwdjrs]

215x5 http://www.youtube.com/watch?v=w_-zlB_6ius LOL at teh big lady
Is she the new girl you keep talking about ?? :)

[IRONMANN1]

Is she the new girl you keep talking about ?? :)

LOL! NOoooooooooooooooooooo i promise :D

[I_love_crows]

So i hit all my numbers. I actually only got 7 reps on my last set of dips, but did 2 more a couple seconds later lol. 210 on BP was pretty easy, so have a decent amount of room to increase. Last set was just as strong as the first. Cut is coming along wonderfully. Should drop below 200 in the next couple days. My strength is holding well too.

Holla!

Good to know your cut is going well. Nice numbers with the workout.

<200 :eek:

[IRONMANN1]

Good to know your cut is going well. Nice numbers with the workout.

<200 :eek:

Thanks bro!!

yeah i cant even comprehend being below 200, but love it. I feel so much better overall.

--------------------------------------------------------------------------

5/7/07--Cardio--30 Minutes

30 Minutes HIIT/LI Mix: Burned 480 Calories

Awesome run.

[SwagMorris]

5/7/07--Cardio--30 Minutes

You rubbed one out for 30 minutes straight:eek: Hey whatever gets you below 200 is what I always say.

[PhreEkGarden]

You rubbed one out for 30 minutes straight:eek: Hey whatever gets you below 200 is what I always say.

Rub one out while in a sauna sitting in a rocking chair... thatll get ya sweatin... :D

[IRONMANN1]

You rubbed one out for 30 minutes straight:eek: Hey whatever gets you below 200 is what I always say.

Repped

It was a big load mayne, got me down to 198 :D

[IRONMANN1]

Rub one out while in a sauna sitting in a rocking chair... thatll get ya sweatin... :D

LOL Sounds like my kinda relaxin :D

[daYDreAmErX]

stalking...



:cool:

[littlechick]

good morning....where you at?

[IRONMANN1]

stalking...




:cool:

Sweet I have a stalker!!! :D



good morning....where you at?

I'm eatin some eggs w/cheese and Ham :D :D


Bout to head to work; I forcast I'll be on BB.COM for the entire day :D

WASSSSSSSUP LC??

[daYDreAmErX]

Sweet I have a stalker!!! :D


And a great one :D

[littlechick]

I'm eatin some eggs w/cheese and Ham :D :D


Bout to head to work; I forcast I'll be on BB.COM for the entire day :D

WASSSSSSSUP LC??

yummy :( sounds so good....(cries)

yea work...lol..sucker..I am going to spend my day laying out in the sun..bahahahahahaha

not much up my freind..I hope you have fun at work ;)

[IRONMANN1]

And a great one :D

haha...what's goin on this fine day??


yummy :( sounds so good....(cries)

yea work...lol..sucker..I am going to spend my day laying out in the sun..bahahahahahaha

not much up my freind..I hope you have fun at work ;)

Oh it was good! lol..i eat at least 6 whole eggs a day. Love em! You cant eat eggs??? I thought u were bulking! I think eggs might be the most anabolic food out there.

OOooo enjoy your time laying out! I did it sunday and got burnt slap up! :D

oh yeah tons of fuN!

[jwdjrs]

Morning buddy