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

[littlechick]

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



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!

you are OUT OF THE LOOP..I am not bulking anymore..i am doing the comp, and hence...cutting again...I eat two hard boiled eggs/day though...good fat :)
man..what is with you young un's and getting burnt :mad:

[daYDreAmErX]

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


Absolutely nothing LOL ! Going to school in a few sec...

[IRONMANN1]

Morning buddy

Mornin Jerrymander! :)


you are OUT OF THE LOOP..I am not bulking anymore..i am doing the comp, and hence...cutting again...I eat two hard boiled eggs/day though...good fat :)
man..what is with you young un's and getting burnt :mad:

LOL LC i cant keep up with your indecision. hahaha....you are crazy! I will say this though...now that you're getting shredded you have a chance to win our contest!!! No bulker can win this...


Absolutely nothing LOL ! Going to school in a few sec...

OOOOOOoooooooooo ENJOY!!! :D

[ThickAsABrick]

mmm...ham and eggs

[IRONMANN1]

5/8/07-Back--75 Minutes

Hammer Chins
Bwx5x6 explained below

Conventional Deadlifts
135x10
225x8
315x1
365x5
365x5
365x5
365x5
365x5

Parallel Rows
135x12
185x8
185x8
185x8

Face Pulls High Tough Pulley
100x8
100x8
100x8

Hypers
+75x8
+75x8
+75x8

LI Cardio: Treadmill 15 Minutes cool down; Burned 180 Cals


Sickening session. I nearly puked on the fourth set of Deads. 25 reps of 365 in the history books lol. I've got a vid of the fourth set i'll post up tomorrow, too tired right now. Chins were a bunch of sets of 5 cause i'm working on a chinning program called "greasing the groove." Ask me if ya wanna know what it's about. After all those deads my lower back was toast, just didnt have the stability to hold heavy weight on rows. 185 was super strict though. Back got a little break doing face pulls, so i busted out 3 nice sets of Hypers.

Killer.

[LSU1]

nice job, tough sets there.

bettter step that game up on those parallel rows fool

:p

[IRONMANN1]

nice job, tough sets there.

bettter step that game up on those parallel rows fool

:p

lol...try parallel rowing big weight after Deading 25 reps of 365 lol..

The strength was there....but the lower back wasnt :D

Thanks bubba :D

[littlechick]

very nice workout there Iron :) it definitly looked puke worthy :eek:

[IRONMANN1]

very nice workout there Iron :) it definitly looked puke worthy :eek:

THanks LC! Thru the 3rd set of DL's i was huffing and puffing for air lol..not to mention my lifting partner was using working sets of 185, so we had to strip the plates off on the ground. This in itself was brutal. Also the gym was packed and hot as hell. We had to make space, so we took a barbell off a bench press station and placed it infront. We were all up in peoples way lol...and i was making loud ass noise with my working sets....LOL good times :D

[daYDreAmErX]

Morning :)

That's a crazy workout :eek:

[littlechick]

I don't wanna know about the ass noises :mad:

[IRONMANN1]

Morning :)

That's a crazy workout :eek:


It was downright nasty Val :D

Good morning to you!! :)


I don't wanna know about the ass noises :mad:

lol...not those noises...crashing BB noises :D

[littlechick]

lol...not those noises...crashing BB noises :D

oh..ok..much better then :) continue..lol

[IRONMANN1]

oh..ok..much better then :) continue..lol

Ok...I'm sore and pretty damn beat today...

Trying to decide on whether to lift tonight or not. It is a scheduled day...

Shoulders/Tri's...Clean & Press..

Opinions..

[littlechick]

Ok...I'm sore and pretty damn beat today...

Trying to decide on whether to lift tonight or not. It is a scheduled day...

Shoulders/Tri's...Clean & Press..

Opinions..

don't be such a puss ;) do it !!!!

[IRONMANN1]

don't be such a puss ;) do it !!!!


don't be such a puss ;) do it !!!!

hehehe....i actually think i will...

This means Shoulders/Tri's today...then thursday off...then legs friday...sat. off...then chest/bi's sunday....sweeeet this should work perfectly :)

[gymratluke]

lol...try parallel rowing big weight after Deading 25 reps of 365 lol..

The strength was there....but the lower back wasnt :D



LOL...no kidding! Thats why deads were always last on my back day...:p

[I_love_crows]

Conventional Deadlifts
135x10
225x8
315x1
365x5
365x5
365x5
365x5
365x5




Wow, strong 365 DL's... :D

Nice back workout IRON, keep up it up!!!

[papi93]

You still did a good job on the parallel rows, considering the volume on your deadlifting. Your lower back must have been exhausted after finishing this workout :eek:.

[IRONMANN1]

LOL...no kidding! Thats why deads were always last on my back day...:p

You know, i'd think about doing that...but dead's are my number one concern. I might start rowing before deads though, because they suffered bad.


Wow, strong 365 DL's... :D

Nice back workout IRON, keep up it up!!!

hehe thanks bud.


You still did a good job on the parallel rows, considering the volume on your deadlifting. Your lower back must have been exhausted after finishing this workout :eek:.

I pulled a trash can over during my second warm up set, because i thought there was going to be a good chance i'd puke. Sure enough, right as i completed the 4th set i nearly got sick. If i had wanted to i could of puked, but I held it down. My back was shot after the working sets. Luke just gave me a great idea, and i think i'll start rowing before deads.

Lower back is on fire today :)

[IRONMANN1]

5/9/07--Shoulders/Tri's--80 Minutes!

Clean & Strict Press10lb PR
125x5
125x5
125x5
125x5
125x5

BB Shrugs20lb PR
225x10
385x8
385x8
385x8

DB Laterals5lb PR
35x8
35x8
35x8

CGBP10lb PR
135x10
185x8
185x8
185x8

Seated OH DB Extensionsmessed up; still PR; will go 80 next time
85x7
80x8
75x8

Cardio: 30 Minutes LI on Treadmill; Burned 92 Cals


Mother phucker i left my digi camera in a treadmill drinkholder yesterday and somebody jacked it :mad: I'm so damn stupid. Guess i'm gonna have to guy buy another one :mad:

Oh well, today's session was great despite losing my darn camera, gosh lol. PR's all across the board. Gonna have a plate on clean and strict presses next week :). Messed up OH DB Extensions...thought i did 80 last week and it was actually 75. Cool though.

I hope someone turns in my camera :o

[littlechick]

awsome w/o!!

see I told you you should go :)

sorry about the cam..that sucks :(

[SwagMorris]

Don't you love how honest people are, and will turn peoples belongings in to the front desk that they find:rolleyes:

Good session though dude. Lots of PR's, and you weren't even going to go:p

[LSU1]

nice job man. tough break about the camera.

do you do cleans from the floor or hang cleans and press?

[IRONMANN1]

awsome w/o!!

see I told you you should go :)

sorry about the cam..that sucks

Thanks LC :)


Don't you love how honest people are, and will turn peoples belongings in to the front desk that they find:rolleyes:

Good session though dude. Lots of PR's, and you weren't even going to go:p

I know, i just cant believe people. My conscious would tear me apart if i did that. It's just so wrong :(.

But thanks bro, i was very happy with the lift :)


nice job man. tough break about the camera.

do you do cleans from the floor or hang cleans and press?

Thanks bud.

I do the full ROM bro...Floor Cleans...then strict press.

[SwagMorris]

I do the full ROM bro...Floor Cleans...then strict press.

I believe that's called "Power Clean and Strict Press". But I could be wrong:o

[IRONMANN1]

I believe that's called "Power Clean and Strict Press". But I could be wrong:o

That is correct. I just thought it would be easier to understand the way i described it :)

[kennny d]

damn that sucks, how much was the cam?

[IRONMANN1]

damn that sucks, how much was the cam?

300 if i remember correctly.

Oh wells :/

[Jorday]

Good workout bro.

That **** with the camera would piss me right off. :mad:

[IRONMANN1]

Good workout bro.

That **** with the camera would piss me right off. :mad:

Thanks J :)

Oh well, it was my fault lol

[G_Train]

G_Train was here:

http://upload.wikimedia.org/wikipedia/commons/thumb/9/94/Horse_snout.jpg/300px-Horse_snout.jpg

[I_love_crows]

Hope you get your camera back dude. That really sucks.

Oh well, you can always use that frustration to get more PR's... :D

[IRONMANN1]

G_Train was here:

http://upload.wikimedia.org/wikipedia/commons/thumb/9/94/Horse_snout.jpg/300px-Horse_snout.jpg

hehehehe


Hope you get your camera back dude. That really sucks.

Oh well, you can always use that frustration to get more PR's... :D


THanks bud me too....and i def. will...i'm slowly morphing into teh PR man LSU1!!!! :D

[BluntD]

I would have kept the camera too.



























LOL sorry dude, that blows ass. Just another reason why I don't even bother bringing mine, because I know I would do the same thing.

[IRONMANN1]

I would have kept the camera too.
LOL sorry dude, that blows ass. Just another reason why I don't even bother bringing mine, because I know I would do the same thing.

Oh well, i checked again today and it wasnt there. Someone got themselves a free camera :(

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

5/10/07--HIIT/Forearms/Grip--60 Minutes

HIIT/LI Cardio
Minutes 1-5: Warmup Walking 4.0
Minutes 6-15: 30 seconds 10.0/30 seconds 5.5
Minutes 16-20: 4.2mph @ 5.0 Incline
Minutes 21-25: 30 seconds 10.0/30 seconds 5.5
Minutes 26-30: 4.2mph @ 5.0 Incline

Total Calories Burned: 442

UH Wrist Curls
60x8
80x8
90x8
90x8

OH Wrist Curls
50x8
50x8
50x8
50x8

WG HangsSeconds
BWx60
BWx45
BWx30


Nice PR's on all my wrist work. Those OH wrist curls on knees are tough as hell, really get the top of the forearms burning like hell. Oh, i supersetted all the forearm work. Nasty vascularity :D Gotta get a clock for my hangs.

[IRONMANN1]

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

Front Squats10lb PR
135x10
135x5
185x3
225x5
225x5
225x5
225x5
225x5

Lunges10lb PR
135x5
165x8
165x8
165x8

Lying Hamstring Curls10lb PR
130x8
130x8
130x8

Standing Calf Raises
215x10
215x10
215x10

Cardio: Treadmill LI: 30 Minutes; Burned 260 Cals

Really tough workout. Front squats and lunges were a bear. Only going to go up 5lbs next week on everything prolly...as i'm losing weight things are certainly not getting easier lol. Still got teh **** done :)

[littlechick]

great workout :)

I feel ya on loss of strength...though your numbers are still impressive :)

have a good weekend Iron..

[IRONMANN1]

great workout :)

I feel ya on loss of strength...though your numbers are still impressive :)

have a good weekend Iron..

Thanks LC!

Have a great weekend yourself! :)

[EoR]

Flawless workout. PRs on every exercise, great stuff. ;)

[LSU1]

i'm slowly morphing into teh PR man LSU1!!!! :D

:p

good workout man, looks killer for the old legs

[PhreEkGarden]

good workout man, looks killer for the old legs

x2, weights lookin heavy... what ya gonna do when you cant use blue though!! :D

[IRONMANN1]

Flawless workout. PRs on every exercise, great stuff. ;)

thanks budddayyyyyy :D


:p

good workout man, looks killer for the old legs

Yeah it was pretty brutal. Then had to wake up saturday morning and do 12 hours of manuel labor for my father lol...


x2, weights lookin heavy... what ya gonna do when you cant use blue though!! :D


Oh the blue wont stop phreek. As long as i get one more rep there is blue. I'm not afraid to meet failure son! :D

[IRONMANN1]

5/13/07--Chest/Bi's--85 Minutes

BB Bench Press5lb PR
215x5
215x5
215x5
215x5
215x5

DB Incline Presssubbed for BB
80x10
80x8

DB Flys5lb PR
55x8
55x8
55x8

Dips5lb PR
+50x8
+50x8
+50x8

BB Curls10lb PR
105x8
105x8
105x8

LI Cardio: Treadmill 30 Minutes; Burned 374 Cals

So, worked 12 hours in the blistering heat yesterday forming a house. Ate a nice meal before hand and headed to the gym. Went for small PR's since i was pretty beat, but hit them nicely. Good session overall :)

[daYDreAmErX]

Too many PRs for me :cool:

Nice job :)

[kennny d]

Flawless.

[IRONMANN1]

Too many PRs for me :cool:

Nice job :)

hehe..

Thanks Val :)

[IRONMANN1]

Flawless.


lolz...thanks DK

[PhreEkGarden]

Oh **** youre going to hit 5x5 of my 1rm soon... MUST NOT LET THAT HAPPEN! lol.....

Already did that on deadlifts I think.... sob.

I should just go back to being good at quake... :D lol

[IRONMANN1]

Oh **** youre going to hit 5x5 of my 1rm soon... MUST NOT LET THAT HAPPEN! lol.....

Already did that on deadlifts I think.... sob.

I should just go back to being good at quake... :D lol

haha...I'll stall here pretty soon...prolly around 225 or 230. I was gonna go 220 today but decided not to cause of my day yesterday. 215 was still fairly easy.

Congrats on your PR by the way! Were going to be identical weight here very soon bruh :p

[ThickAsABrick]

Nice curls :)

Does the 85 min include the 30 min of cardio?
If not, what the hell are you doing, napping between sets?
:p

[PhreEkGarden]

Congrats on your PR by the way! Were going to be identical weight here very soon bruh :p

Thanks, and youre going to be really cut looking at that weight. Considering you have alot more muscle than me and all... Im dying to get in the gym tomorrow since I was only in there 2 days last week for maxing.......!@#$

Edit: Repped with revenge.

[IRONMANN1]

Nice curls :)

Does the 85 min include the 30 min of cardio?
If not, what the hell are you doing, napping between sets?
:p

oh hai taab :D

yeah bruva the 85 includes the cardio.

dood yall've turned me into a curling machine! :D


Thanks, and youre going to be really cut looking at that weight. Considering you have alot more muscle than me and all... Im dying to get in the gym tomorrow since I was only in there 2 days last week for maxing.......!@#$

Edit: Repped with revenge.


Bro, i dont know how you manage only being in the gym twice a week! I"d be going craaaazy!!

I'm relatively cut, but still have alotta fat in the midsection that is being stubborn. Pisses me off :mad:

lol at your rep :D

[LSU1]

good job man, strong db inclines after flat bb press

[PhreEkGarden]

Lol well its not like im in the gym only twice a week all the time... it was just to test maxes and take it easy thsi week.

[IRONMANN1]

good job man, strong db inclines after flat bb press

THanks lsuuuuuuuuuuuuuuuuuuuuu :D


Lol well its not like im in the gym only twice a week all the time... it was just to test maxes and take it easy thsi week.

lol i know brotherman!

just fluckin wif ya :D

[SwagMorris]

Strong curls there buddy!:)

[Jorday]

Nice workout bro. Lots of blue there dude. :)

[IRONMANN1]

Strong curls there buddy!:)

hehe thanks bruva :D


Nice workout bro. Lots of blue there dude. :)

Thanks J :)

It's gettin a lil tougher every session!

[I_love_crows]

PR's are consistent bro, and that's the whole idea. :)

Good workout man, especailly after a long day's work.

[IRONMANN1]

PR's are consistent bro, and that's the whole idea. :)

Good workout man, especailly after a long day's work.

Thanks crows!

Tryin to catch my chest up to everything else...got a ways to go lol..:D

[IRONMANN1]

5/14/07-Back--65 Minutes

Hammer Chins
BWx10
BWx6

Conventional DeadliftsChanged rep scheme up; felt too dangerous
135x10
225x5
315x1
385x5
385x5
455x1



Semi Parallel RowsAccidentally did slightly bent rows instead of parallel
135x10
225x8
225x8
225x8

Face Pullsnormal pulley
190x8
190x8
190x8

Hypers10lb PR
+85x8
+85x8
+85x8


I kind of screwed up this session. In a number of ways lol. First of all we went when it was packed...so i cut chins short right when i saw a station opened to dead at. Next, im going to change up my deading rep scheme. I'm doing way to many reps for the weight i'm moving. Who in the world deads 385x5x5? It's just stupid and dangerous. So i'm going to change to working sets of 5,3,3 and a burn set of 6. My rows were semi bent tonight, not parallel. I was just out of it mentally lol. Hyper strength is really improving. Good workout minus the brain issues :)

[SwagMorris]

Out of it mentally, but still a lot of blue to show for it!

[LSU1]

good job, define semi parallel for me though...:)

[IRONMANN1]

Out of it mentally, but still a lot of blue to show for it!

lol yeah i reckon so. Just hate it that i got off my routine so much. Dunno what happened and why i did it lol


good job, define semi parallel for me though...:)

Probably less than a 10* angle to my back. I did some deload pendlay/parallel rows with 185 as well.

[I_love_crows]

I was just out of it mentally lol. Hyper strength is really improving. Good workout minus the brain issues :)

Lol, still an awesome workout bro. Sometimes I'll busy myself with one thiing when I am really waiting for a station, then as soon as it opens like you said, I'll grab it.

Yeah it kinda f*cks with your momentum when something like that happens.

[BluntD]

I'm doing way to many reps for the weight i'm moving. Who in the world deads 385x5x5? It's just stupid and dangerous. So i'm going to change to working sets of 5,3,3 and a burn set of 6.

I hear that.. I just started over doing 3x3 for worksets. High rep heavy deads don't really seem to work for me. Good liftin though dood! :cool:

[IRONMANN1]

Lol, still an awesome workout bro. Sometimes I'll busy myself with one thiing when I am really waiting for a station, then as soon as it opens like you said, I'll grab it.

Yeah it kinda f*cks with your momentum when something like that happens.

lol thanks bro :)

I love a busy gym, but sometimes it works to your disadvantage!


I hear that.. I just started over doing 3x3 for worksets. High rep heavy deads don't really seem to work for me. Good liftin though dood! :cool:

Well after talking with Dom, i'm moving to a 3x3 program as well with one rep out set. I'm not sure exactly what i was thinking with all those reps lol...but thanks bro!

[Jorday]

Nice workout bro. Lots of blue there man. :)

[IRONMANN1]

Nice workout bro. Lots of blue there man. :)

Thanks bro! :)

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

5/15/07--Cardio/Abs--60 Minutes

HIIT/LI Mix: 37 Minutes: Burned 560 Calories

Ab Circuit: Lying leg raises; hanging knee raises; Cable Crunches; Side obliques; decline crunches.

Popped an EC stack and killed it.

[PhreEkGarden]

Thanks bro! :)

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

5/15/07--Cardio/Abs--60 Minutes

HIIT/LI Mix: 37 Minutes: Burned 560 Calories

Ab Circuit: Lying leg raises; hanging knee raises; Cable Crunches; Side obliques; decline crunches.

Popped an EC stack and killed it.

HE'S ON FIRE!

http://www.gamestation.co.uk/images/products/nbajamadva59347.jpg

[IRONMANN1]

lol Phreek :D

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

5/16/07--Shoulders/Tri's--70 Minutes!

Power Clean & Strict Press10lb PR
135x5
135x5
135x5
135x5
135x5

BB Shrugs20lb PR
225x10
315x5
405x8
405x8
405x8

DB Laterals
40x8
35x8
35x8

CGBP10lb PR
135x10
195x8
195x8
195x7

Seated OH DB Extensionsgrrrrrrrr
80x7
75x8
75x8


Really enjoyed myself in teh gym tonight... Clean and strict presses are coming along very nice. 25 reps today with a plate...last few reps were kinda tough :p...Goin up 10 more lbs next week. First set PR on laterals...CGBP is quickly becoming one of my fav. exercises. It's coming along nicely. I'm severly struggling with these damn OH extensions. I did reach failure on CGBP, so that made em tough, but damn i feel week with em. Gonna keep plugging away though.

Really happy with this session.

[Jorday]

impressive clean and strict press bro.

[littlechick]

great workout hun :)

you'll feel that tomorrow :eek:

[LSU1]

nice job man, strong cleans.

why not try some oh cable extensions instead of the dbs if you are struggling with them. still, good work man

[IRONMANN1]

impressive clean and strict press bro.

Thanks J!


great workout hun :)

you'll feel that tomorrow

LCCC! Thank ya much....i hope so :D


nice job man, strong cleans.

why not try some oh cable extensions instead of the dbs if you are struggling with them. still, good work man


Thanks LSU :p

I'm gonna stick with DB OH extensions for a while...i'm pretty sure they'll start climbing. It's tough hitting em last after all the strict pressing and CGBPing...tri's are already fried :p

WOOOOOOOOOOT heading to Hot-lanta tomorrow for our company's management conference..which is just a big excuse for a partaaaayyyy :D

Playin 2 rounds of golf and gettin my drink on...:p

[I_love_crows]

CGBP is quickly becoming one of my fav. exercises. It's coming along nicely.

Really happy with this session.

<--------------------

Welcome to the CGBP cult, IRON!

Lol, great session bro. Nice cleans.

[PhreEkGarden]

Nice workout man, CGBP definitely leave me weaker in the workout afterwards. I would recommend bench dips... im loving them lately and theyre much easier on the wrists so having em as a finisher works...

[IRONMANN1]

<--------------------

Welcome to the CGBP cult, IRON!

Lol, great session bro. Nice cleans.

THanks bud! I love em man, I really think they're helping boost my BP too.


Nice workout man, CGBP definitely leave me weaker in the workout afterwards. I would recommend bench dips... im loving them lately and theyre much easier on the wrists so having em as a finisher works...

I might jump on bench dips down the line. I wanna at least get to 100's with OH extensions for 100x8x3.

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



5/20/07--Legs/LI Cardio--75 Minutes

Front Squats5lb PR
95x10
135x5
185x5
230x5
230x5
230x5
230x5
230x5

SLDLNew Exercise; Off 6'' Platform; strict form
135x10
225x8
225x8
225x8

Lying Hamstring Curls
140x8
120x8
120x8

Standing Calf Raises20lb PR
235x10
235x10
235x10

Cardio: Treadmill LI: 20 Minutes; Burned 220 Cals

So just got back from my company's management conference, which is just a big excuse to party for 3 days. Well i blew it out with food and alcohol and am now sick lol. Got a pretty nasty sinus infection, so called in an antibiotic prescrip today. Went in the gym today for what was going to be a light/high rep session. Well, got in the squat rack and fronts were feeling good so went ahead and set a 5lb PR, which was quite easy for some reason. Went with SLDL today cause i wanted to puke at the thought of heavy lunges lol..so this is a new exercise PR. SLDLs made the hammy curls kinda tough. First set PR there. Calf raises were normal stuff.

Pretty happy overall. GOtta get back to health. Chest/Bi's tomorrow..hopefully antibiotics will kick in before then :)

[daYDreAmErX]

Excellent workout !!! PRs everywhere :eek:

[Jorday]

Great workout today bro. PRs on everything. :)

[PhreEkGarden]

Damn, nice front squats... you gain much weight from the partying? :D

[LSU1]

good stuff man, hope the partayyyy went well

[PhreEkGarden]

good stuff man, hope the partayyyy went well

Yeah, hows the woman? Is it still only one? :D

[iKermit]

there you are.....i'm in :D

[IRONMANN1]

Excellent workout !!! PRs everywhere

Thanks Val!


Great workout today bro. PRs on everything.

Thanks J !


Damn, nice front squats... you gain much weight from the partying? :D

Thanks Phreek. Yeah came back all flat and pudgy looking lol..but weight only went up a pound. Basically i lost muscle and gained fat. I've done well putting the alcohol down, but one huge binge and i'm all fcuked up. I get sick everytime I do it and have to take multiple steps back from my training. So i'm back on the wagon again lol...dont plan on having one more sip till this contest is over.


good stuff man, hope the partayyyy went well

Thanks bro. Yeah it got out of control, just like i was told it would. Wish i had some self control :cool:


Yeah, hows the woman? Is it still only one? :D

haha...if that was meant for me, yeah i've just got one exclusive girl right now. She's a good one too :)


there you are.....i'm in :D

Awesome Kerms...glad to have ya bro! :)

[IRONMANN1]

5/21/07--Chest/Bi's--55 Minutes

BB Bench Press5lb PR
135x10
185x3
220x5
220x5
220x5
220x5
220x5

DB Incline Presssubbed for BB
80x9
80x8

DB Flys5lb PR
60x8
55x8
55x8

Dips5lb PR
+55x8
+55x8
+55x8

BB Curls10lb PR
65x8
115x8
115x8
105x8


So I def. expected for this to be a ****ty workout, and it sure as hell wasnt. BB bench was pretty damn easy. Incline DB's were tough, my shi!t health def. caught up to me in this department. Got a first set PR on flys and dips were cake! BB curls were b!tchin too :D

Sweeeeeeet :)

[kennny d]

nice endurance on the straight sets, good curls too mayne... How do you keep your form on those heavier curls, do you incorporate a little cheat when going heavy like that

[IRONMANN1]

nice endurance on the straight sets, good curls too mayne... How do you keep your form on those heavier curls, do you incorporate a little cheat when going heavy like that

Thanks bro.

Yeah there was def. a little cheat on the last two or so reps of the 115 sets. But damn it felt good, i'm all for the cheat when repping up to 8 on the last few.

[SwagMorris]

That some good looking sessions there bro! Curls are looking strong:)

[LSU1]

That some good looking sessions there bro! Curls are looking strong:)

x2

[daYDreAmErX]

Nice dips !!!!

stalking...

[PhreEkGarden]

These workouts are gonna do wonders for your bench strength

[Jorday]

Another good one bro. Nicely done. Strong curls man I think you have me beat.

[IRONMANN1]

That some good looking sessions there bro! Curls are looking strong:)


x2

Thanks buddies :)


Nice dips !!!!

stalking...

hehe thanks Val :D


These workouts are gonna do wonders for your bench strength

I think so too Phreek. I'm thinking i'll stall somewhere around 230-240, and start having to work to complete reps to increase the poundage. I'm actually looking forward to it :D. My chest/shoulders has already filled out a TON from this routine, which is very much welcomed. Power clean and strict press might be the best move known to man. They have really brought out my shoulders and traps.


Another good one bro. Nicely done. Strong curls man I think you have me beat.


Thanks bubba! Gotta love teh curls!

[ThickAsABrick]

strong curls

[IRONMANN1]

strong curls

Thanks homey...i had a lil cheat up in there towards the later reps. :D

[I_love_crows]

Good **** with the flys man. Curls are lookin' awesome too (no beachboy). :D

[IRONMANN1]

Good **** with the flys man. Curls are lookin' awesome too (no beachboy). :D

Thanks homes! Gotta have teh big curls for teh big...i mean hawt girls :D

[nitrored]

*looks around*
*pees in the corner*



Iron, you know you dont have to do curls if you do squats right? :D

[IRONMANN1]

*looks around*
*pees in the corner*



Iron, you know you dont have to do curls if you do squats right? :D

*wipes up pee and smears it in nitro's face for bad behavior*



No curlz???? No wayyyyyyyyyyyyyyyyyyyy! :D

[I_love_crows]

*looks around*
*pees in the corner*


Lol.

Wow, strong marking your territory.

[IRONMANN1]

5/22/07--Cardio/Forearms/Grip/Abs--60 Minutes

UH Wrist Curls
60x10
80x10
90x8
90x8
80x10

Supersetted With:

OH Wrist Curls
40x8
40x8
40x8
40x8
40x8

Static Holds seconds
225x30
315x30
385x8
385x5
315x25

WG HangsSeconds
BWx45
BWx45

Supersetted with:

BTB Wrist Curls:new exercise
95x8
95x8
95x8

Cable Crunches
140x20
170x8;130x10

Cardio
Mix of Running, Jogging, Walking on Incline.
Total Calories Burned: 460




YERRRRRRRRRRRRRRRRRRRRRRRRRRR :)

[LSU1]

yo

[IRONMANN1]

yo

sup playa :D

[gymratluke]

See the workouts are still comin along nicely! I also see we are sittin at the same weight....how much longer you gonna cut?

[IRONMANN1]

See the workouts are still comin along nicely! I also see we are sittin at the same weight....how much longer you gonna cut?

I'm going to cut for awhile, but it's a creepingly slow cut :) I'm in no hurry to strip it, and am comfortable enough where i'm at now. I could go for another 10lbs easy, but aint tryin to sacrifice alot of muscle at this point.

Actually weighed in this morning at 200.8 :eek:

[littlechick]

still not gonna win :mad:

how are you doin stranger?

[IRONMANN1]

still not gonna win :mad:

how are you doin stranger?

lol we posted in each other's journals at the same time :D


I will win.


In other news i'm doin purty good. On antibiotics though :(. Blew it out this past weekend and got sick lol

[littlechick]

lol we posted in each other's journals at the same time :D


I will win.


In other news i'm doin purty good. On antibiotics though :(. Blew it out this past weekend and got sick lol

:( are you sick? what you got???

great minds think alike ;)

[IRONMANN1]

:( are you sick? what you got???

great minds think alike ;)

Stupid sinus infection :mad:

I'm feelin better already though :)

How you been darlin?

[BluntD]

5/10/07 huh?

wow strong forgetting to change the date :p

[IRONMANN1]

5/10/07 huh?

wow strong forgetting to change the date :p

teeeeheeeeeeee :o

[gymratluke]

Actually weighed in this morning at 200.8 :eek:

SO DID I!!!! Thats f*ckin crazy.....for real!

[IRONMANN1]

SO DID I!!!! Thats f*ckin crazy.....for real!

Holy **** lol

[gymratluke]

Holy **** lol

No **** eh....so we gonna be under 200 tomorrow or what?!?! :D

[Al Swearengen]

Strong workout's brudda.

[IRONMANN1]

No **** eh....so we gonna be under 200 tomorrow or what?!?! :D

lol...it'll be soon..i'd forecast friday or saturday :D


Strong workout's brudda.

thanks al!

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

5/22/07-Back/Cardio--90 Minutes

Chin Variations
BWx8Wide
BWx8Hammer
BWx7UH Shoulder width
BWx8Hammer

Conventional DeadliftsNew rep scheme; here to stay
135x10
225x3
315x3
405x3
405x3
375x6



Parallel Rows
135x10
205x8
205x8
205x8

Face Pullshigh pulley
110x8
110x8
120x8

Hypers
+95x8
+75x8
+75x8

Cardio
30 minutes LI/HI on treadmill
Burned 401 calories

No energy tonight...antibiotics are woopin my ass. New rep scheme on deads is 3,3,6. Still got some blue, but had to work way to hard for it.

Next week is max week for the big 4, but i'm pushing it back a week due to sickness.

Holla :)

[daYDreAmErX]

BOOM :eek:

PRs everywhere :D

[kennny d]

when I do deads, I do the same thing.. I do one set of 5 then the rest I just stick with 3 reps

[IRONMANN1]

BOOM :eek:

PRs everywhere :D

:D


when I do deads, I do the same thing.. I do one set of 5 then the rest I just stick with 3 reps

After speaking with Dominik...i chose a 3,3,6 scheme. He reeled off a couple good schemes for me, and decided to go this route. I'm gonna change it up to heavy singles every once in awhile, but this one is here to stay for the long run.

[G_Train]

http://rocr.xepher.net/weblog/archives/roo.jpg

[LSU1]

strong stuff man, deads are impressive.

work on those chins bro, i know you can add some weight to those bad boys

[gymratluke]

Damn impressive deads bro...

[IRONMANN1]

http://rocr.xepher.net/weblog/archives/roo.jpg

lol G...:D


strong stuff man, deads are impressive.

work on those chins bro, i know you can add some weight to those bad boys

Thanks LSU.

As i was typing up the workout, i thought about my chinning. I'm going to start off with wide grip chins and use my sessions as my max outs. I'm going to do all my training for them at home. Soon as i can hit 3x10 i'll start adding weight. Shouldnt be too long at all.


Damn impressive deads bro...

Thanks luke. Nothin crazy this session tho :p

[littlechick]

Incredible workout :)

[IRONMANN1]

Incredible workout :)

Thanks LC :)

So do you change your user title every day? :D

[littlechick]

Thanks LC :)

So do you change your user title every day? :D

yes I do..have to be accurate you know ;)

[IRONMANN1]

5/23/07--Shoulders/Tri's--70 Minutes

Power Clean & Strict Press10lb PR
145x5
145x5
145x5
145x5
145x5

BB Shrugs10lb PR
225x8
315x5
415x8
415x8
415x8

DB Laterals
40x8
40x8
35x8

CGBP
135x10
195x8
195x7+1
195x5

Decline Skull CrushersNew Exercise
45x10
65x8
75x8
75x8

w00t PC&SP's are starting to get tough! Last few reps of the last 2 sets were brutal! Loving these to death :). Second set PR on laterals. Tied 1st set PR on CGBP..these were tough after the PC&SP's. I seem to be flopping a lot on which iso tricep move i wanna use, but gonna stick with decline lying tricep extensions for awhile, they felt awesome, and the elbow pain wasnt toooooo bad.

Great session overall :)

[SwagMorris]

Your PR for a triple on deads is 405? I thought it was like 455:confused:

Lot's of blue in the past few sessions!

[IRONMANN1]

Your PR for a triple on deads is 405? I thought it was like 455:confused:

Lot's of blue in the past few sessions!

I reset my PR's for the new routine ;)

[iKermit]

huuuuuuuuuuge shrugs man! i just did 405 for a few the other day and i think my arms hang 2 inches lower now lol

[IRONMANN1]

huuuuuuuuuuge shrugs man! i just did 405 for a few the other day and i think my arms hang 2 inches lower now lol

lol! Hell yeah bro!

Gotta love teh heavy shrugs, brings out the upper back incredibly!


I have GOT to get in your journal!

[iKermit]

lol! Hell yeah bro!

Gotta love teh heavy shrugs, brings out the upper back incredibly!


I have GOT to get in your journal!

yep..they're one of my favorites for sure :D

no worries...hopefully i'll have some blue to add to it tonight...chest and light tris!

[SwagMorris]

I reset my PR's for the new routine ;)


http://www.w3bdevil.com/forums/Why-What_were_you_thinking.jpg


J/K, whatever floats your boat;)

[IRONMANN1]

http://www.w3bdevil.com/forums/Why-What_were_you_thinking.jpg


J/K, whatever floats your boat;)

lol..


It gives me some extra motivation as well. With the new rep scheme i pretty much had to reset them anyways.

[kennny d]

sweet laterals, u use a little momentum on those?

[IRONMANN1]

sweet laterals, u use a little momentum on those?

Thanks bruva

That first set was damn near strict. Second set had a lil momentum. Third set was strict.

I've got some pretty nasty striations in my delts right now. Noticed it when i got home in the mirror...i def. cracked a smile lol

lookin at breaking 200 tomorrow morning.

[LSU1]

good work man, presses look strong broski

[BluntD]

I reset my PR's for the new routine ;)

no actually you're just a sandbaggin' sunovabitch! MAN UP!













:cool:

[IRONMANN1]

good work man, presses look strong broski

Thanks buddddddday :)


no actually you're just a sandbaggin' sunovabitch! MAN UP!

:cool:

lol Blunt...some people inflate their lifts, i deflate mine :D

I like that analogy bro, pure genious :D

[IRONMANN1]

199.4 lbs Upon Waking


Had to post this :p

[daYDreAmErX]

199.4 lbs Upon Waking


Had to post this :p

Let me weight myself I'll come back to you :D

[IRONMANN1]

Let me weight myself I'll come back to you :D

haha :D

[kennny d]

199.4 lbs Upon Waking


Had to post this :p

my scale has been messy lately I have no idea where I stand in bodyweight.. tommorow morning I'm gonna check on a empty stomach, I think I'll be very close to you

[PhreEkGarden]

199.4 lbs Upon Waking


Had to post this :p

Nice man, only 5 lbs more than me now. You must be lookin pretty lean. Dont stop what youre doing yet! :D

[IRONMANN1]

my scale has been messy lately I have no idea where I stand in bodyweight.. tommorow morning I'm gonna check on a empty stomach, I think I'll be very close to you

UH OOOOOOOOOOOO :D




Nice man, only 5 lbs more than me now. You must be lookin pretty lean. Dont stop what youre doing yet! :D

Yeah i'd say i'm ~15-16%.

My arms are shrinking though...not really liking it at all :mad:

Strength is holding very well though. I'm a relatively strong 200lber now.

[I_love_crows]

199.4 lbs Upon Waking


Had to post this :p

:eek: Good stuff man.

[gymratluke]

199.4 lbs Upon Waking


Had to post this :p

Sweetness!!!!! I havent made it under 200 yet....but next week fo sho!

[LSU1]

My arms are shrinking though...not really liking it at all :mad:

Strength is holding very well though. I'm a relatively strong 200lber now.

hahahaha! cut to my size and you wont have bigger arms than me anymore...;)

srlsly though, its a tradeoff. alot of people here have bigger arms than i do, but then again im leaner than most people.

having 16.5-17 inch arms LEAN looks great and is impressive. having it at 18 percent isnt so impressive imo

[IRONMANN1]

:eek: Good stuff man.

Thanks bro!


Sweetness!!!!! I havent made it under 200 yet....but next week fo sho!

lol i feel so smallllllllllllllllllllllll


hahahaha! cut to my size and you wont have bigger arms than me anymore...;)

srlsly though, its a tradeoff. alot of people here have bigger arms than i do, but then again im leaner than most people.

having 16.5-17 inch arms LEAN looks great and is impressive. having it at 18 percent isnt so impressive imo

I know..i'm really going to start prioritizing arms. They are really too small for my build...I'm excited that i've brought my upper body up with my lower...now i gotta work on teh arms.

I know exactly what you're saying LSU.

[littlechick]

wow....nice job Iron :)

[LSU1]

I know..i'm really going to start prioritizing arms. They are really too small for my build...I'm excited that i've brought my upper body up with my lower...now i gotta work on teh arms.

I know exactly what you're saying LSU.

im the same way. big shoulders, back, chest and legs.....smallish arms

if you look at my dad and bro, its just genetics it seems. ill get em up there, the direct arm work ive added over the past few months has certainly made a difference.

at times i consider adding an arm day which i KNOW would help them grow, but all other bp's would suffer due to the lack of frequency that adding arms would create.

maybe in the future when i am satisfied with chest/back/leg size i will add in even more arm work

[IRONMANN1]

wow....nice job Iron :)

Thanks LC :)


im the same way. big shoulders, back, chest and legs.....smallish arms

if you look at my dad and bro, its just genetics it seems. ill get em up there, the direct arm work ive added over the past few months has certainly made a difference.

at times i consider adding an arm day which i KNOW would help them grow, but all other bp's would suffer due to the lack of frequency that adding arms would create.

maybe in the future when i am satisfied with chest/back/leg size i will add in even more arm work

Yeah it's quite annoying the more i think about it, and that stupid psycowolverine bastard always poking at me lol :D

I'm going to curl twice a week from now on. I'm on a 5 days split and will hit them on my chest/bi's day and on my forearms/grip day. BB curl and one other curling variation on chest/bi's and DB curl + one other variation on forearms/grip day.

You think this will be enough volume?? Say 3-4 sets/exercise...

So that would be 12-16 sets of direct bicep work/week. My tri's get hit hard twice a week as well.

LSU i highly doubt your arms look small on your frame.

[LSU1]

Thanks LC :)



Yeah it's quite annoying the more i think about it, and that stupid psycowolverine bastard always poking at me lol :D

I'm going to curl twice a week from now on. I'm on a 5 days split and will hit them on my chest/bi's day and on my forearms/grip day. BB curl and one other curling variation on chest/bi's and DB curl + one other variation on forearms/grip day.

You think this will be enough volume?? Say 3-4 sets/exercise...

So that would be 12-16 sets of direct bicep work/week. My tri's get hit hard twice a week as well.

LSU i highly doubt your arms look small on your frame.

first of all, psychowolverine is fat. he is carrying alot of muscle, but he is also carrying alot of fat. the dude has big arms, but what happens when he cuts down? smaller arms, not so big afterall.

as to the training, that sounds good. i like around two exercises on my back/bi days (twice every eight days) doing four sets for both. so what you are proposing is basically what i do

and yea, they do look kinda small on me imo. im fairly wide up top. big shoulders make arms look tiny...:mad:

[SwagMorris]

Under 200:eek: Join the club:D

My arms look a little skinny on my frame too I think. 44" chest, 16" arms pumped sounds a little off to me. I want 17 inchers:)

[IRONMANN1]

Under 200:eek: Join the club:D

My arms look a little skinny on my frame too I think. 44" chest, 16" arms pumped sounds a little off to me. I want 17 inchers:)

Dan 16'' arms on you are not small by any means. It's pretty much what i'm at now lol :(

Pumped i doubt they look small. I feel like an anorexic girl now that my shirts dont fit tight in the sleeves when i'm cold :(

Seriously it feels weird :mad: lol

[SwagMorris]

Dan 16'' arms on you are not small by any means. It's pretty much what i'm at now lol :(

Pumped i doubt they look small. I feel like an anorexic girl now that my shirts dont fit tight in the sleeves when i'm cold :(

Seriously it feels weird :mad: lol

Time for a new wardrobe for you...

http://www.abercrombie.com/anf/index.html

[IRONMANN1]

Time for a new wardrobe for you...

http://www.abercrombie.com/anf/index.html

haha...i can honestly say i've never purchased one article of their clothing. I hate it with a passion.

[Jorday]

Nice workout bro.

You're not far off me in weight now. :)

[IRONMANN1]

Nice workout bro.

You're not far off me in weight now. :)

Thanks J!.....i know it's craaaaaaaaazy :D

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

5/20/07--Legs/Bi's--75 Minutes

Front Squats5lb PR
95x10
135x5
185x3
235x5
235x5
235x5
235x5
235x5

Lunges
135x5
175x8
155x8
155x8

Lying Hamstring Curls
150x8
140x8
130x8

Standing Calf Raises20lb PR
255x10
255x10
255x10

BB Curls
65x10
95x6
125x8
115x8
95x12

WOW what a session. Freakin fronts are getting BRUTAL lol...I'm LOVING them :D...I wanted to puke on the lunges! BB curls LOL...had a lil swangin goin on that 125 set :D.

Awesomeness.

[jwdjrs]

Heyyyyyyyyyyy Scott

[IRONMANN1]

Heyyyyyyyyyyy Scott

Jerrrrrrrrrrrrrrry :)

What's shakin buddy?? :D

Got the lift outta the way...it's about pool time ;)

[kennny d]

strong volume on the fronts, nice lunges as well they hit my glutes like crazy (no homo)... do you ever have problems of the bar hurting your shoulders on front squats?

[IRONMANN1]

strong volume on the fronts, nice lunges as well they hit my glutes like crazy (no homo)... do you ever have problems of the bar hurting your shoulders on front squats?

Thanks DK..


Na bro...I wear a thick long sleeve Tshirt when i front squat..helps alot with the pain and keeps the bar in place very well.

Bout to hit that plate BB curl for a few next week lol

[IRONMANN1]

]5/26/07--Chest/Cardio--70 Minutes

BB Bench Press5lb PR
135x10
185x3
225x5
225x5
225x5
225x5
225x5

DB Incline Presssubbed for BB
80x7
80x6
70x8

DB Flys
60x8
50x8
55x8

Dips5lb PR
+60x8
+60x8
+45x8

Whew tough ass workout. Went to the bush series race last night and drank some beers and smoked a lil mj...so was a bit dazed and tired this morning. Took some caffeine and headed in. BB bench wasnt too bad. Bout to stall here soon though. DB incline was a bear, and the lack of energy always shows up here and dips. Set some PR's though so it's all good. Tied it on flys..5lb pr on dips.

Anywho..no work tomorrow! :D

[LSU1]

good work man, very nice fronts and curls

you curl wayyyyyyyy more than i do i think. ive never done bb curls though

[SwagMorris]

Lot's of blue lately big man!




you curl wayyyyyyyy more than i do i think. ive never done bb curls though

You should give them a shot. They are THE best bicep builder;)

[LSU1]

You should give them a shot. They are THE best bicep builder;)

how about today? im struggling with db curl progression at this point so why the fuk not?

[kennny d]

straight sets of 2 plates looks brutal

[IRONMANN1]

good work man, very nice fronts and curls

you curl wayyyyyyyy more than i do i think. ive never done bb curls though

Thanks buddddy!

That set of 125 was pretty swangy lol...but the rest were strict. You should def. throw bb curls in the mix. My bi's are sore as FCUK today!


Lot's of blue lately big man!



You should give them a shot. They are THE best bicep builder;)

Thanks bro! And i agree with bb curls being the money bicep builder :)


how about today? im struggling with db curl progression at this point so why the fuk not?

Do it! Do it!


straight sets of 2 plates looks brutal

Oh yeah buddy it was money. Felt great.

[Dustin92]

nice chest day bro..keep up the good work *subscribed*

[IRONMANN1]

nice chest day bro..keep up the good work *subscribed*

Thanks bruva...glad to have you aboard :)

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



5/28/07--Cardio/Forearms/Grip/Abs--75 Minutes

Static Holds seconds
225x30
315x30
385x12
385x10
315x30


UH Wrist Curls
60x10
90x8
90x8
90x8

Supersetted With:

OH Wrist Curls
50x8
50x8
50x8
50x8

WG HangsSeconds
BWx60
BWx60

Supersetted with:

BTB Wrist Curls:
115x8
115x8

Ab Circuit
Cable Crunches; Decline Situps; Hanging Leg raises; oblique raises



Cardio
10 Minutes HIIT/20 Minutes LI Cardio
Total Calories Burned: 380

Whew awesome workout!

It's official, i have ab definition in the upper 4 ab region. Morning weight of 197.8 today. I'm guessing i'll have to get down to ~190 to get the lower two as their covered by a decent amount of fat :(

Stoked for teh ab definition and vascularity :) (This is a first for me; never been this lean :))

[Jorday]

hey mad props for getting those abs to start to show. Keep going bro you're almost there. :)

[LSU1]

sweet. lookin forward to these new post cut pics

(no homo)

[SwagMorris]

Most. Boring. Workout. Ever.

But I'm sure you'll grip strength will rival Goju's in a few months.:D

[EoR]

Top grip session buddy and well done on the new visible ab section. :D

[LSU1]

But I'm sure you'll grip strength will rival Goju's in a few months.:D

come on now, you know thats impossible. goju's grip strength is legendary.

[IRONMANN1]

hey mad props for getting those abs to start to show. Keep going bro you're almost there. :)

No doubt bro...no quitting now that i've gotten this far :D


sweet. lookin forward to these new post cut pics

(no homo)

Thanks bud. Soon as i get a new cam i'm snappin pics...(old one got stolen if ya didnt know)


Most. Boring. Workout. Ever.

But I'm sure you'll grip strength will rival Goju's in a few months.:D

You'll be grip training before you know it...you're deadlifting now arent you?? :D


Top grip session buddy and well done on the new visible ab section. :D

Thanks EoR :D

[sparxxx13]

Your back is looking great man! Keep up the good work ;) *subscribed*

[littlechick]

YEA for abls, vascularity and leaness :) I am glad you are seeing so much progress :)

only 4 weeks to go...those abs gonna be ready for picture taking time?????

[daYDreAmErX]

OMG :eek:

A forearms/grip session !!

I'm in love :o Nice job IRON

[IRONMANN1]

Your back is looking great man! Keep up the good work *subscribed*

Thanks bruh...welcome aboard! :)


YEA for abls, vascularity and leaness I am glad you are seeing so much progress :)

only 4 weeks to go...those abs gonna be ready for picture taking time?????

LCCCCCCCCCC!!! Oh hell yeah i'll be ready for pic time. My lower ab region is being super stubborn, so am going to hit a lot of high rep ab work. I've still got a ways to go, but it's pretty damn exciting being this lean.

I need to buy a new cam asap...wanna get some new avi's up :p

How as your weekend gal??

Edit: How new is that avatar LC?? You're looking super lean and sexy in it!


OMG :eek:

A forearms/grip session !!

I'm in love :o Nice job IRON

hehe...oh yeah val...i'm a sucker for a strong grip and big forearms...the carryover to other exercises is huge. ;)

[littlechick]

hey you..had a good and busy weekend, saw "28 Weeks Later" not worth it!!! how was your weekend?????

the avi pic was taken about 2/3 weeks ago....I am lean but no definition to speak of...lol...

the last bit of bf 9for both of us) will be stubborn...looking forward to your new pics :)

[IRONMANN1]

hey you..had a good and busy weekend, saw "28 Weeks Later" not worth it!!! how was your weekend?????

the avi pic was taken about 2/3 weeks ago....I am lean but no definition to speak of...lol...

the last bit of bf 9for both of us) will be stubborn...looking forward to your new pics :)

Yeah i saw 28 days later and it was terrible!! My weekend was faaaaabulous...nice and reeeeelaxing!!

You're lookin great LC. High reps/moderate weight to help with the definition/cuts/stritations.

Oh yeah i can already tell my lower ab region is going to be a bitch to get rid of. It's the last thing left on me to go....along with the obliques. I've been hitting high rep ab work 2-3 times/week trying to spot reduce the fat. Should start really making a difference per D1.

I gotta get a new CAMERA this week! Ready to get some pics up!

LC i've got a question...my GF whom you know of is 5'4'' 105. Now she has pretty much no muscle in her upper body..but a good amount in her lower from cheerleading back in the day and what not. I'm getting ready to put her on a 2 day/week full body w/o to start off with. She's also trying to lean up a little for summer (she really doesnt have much to lose if any at all). I figured her caloric maintainance would be around 1500 cals, so i put her at 1100 to cut this last bit of fat. Does that sound correct?? I can handle the training for her, but just wanted your advice on caloric intake since yall weigh about the same..

[littlechick]

Yeah i saw 28 days later and it was terrible!! My weekend was faaaaabulous...nice and reeeeelaxing!!

You're lookin great LC. High reps/moderate weight to help with the definition/cuts/stritations.

Oh yeah i can already tell my lower ab region is going to be a bitch to get rid of. It's the last thing left on me to go....along with the obliques. I've been hitting high rep ab work 2-3 times/week trying to spot reduce the fat. Should start really making a difference per D1.

I gotta get a new CAMERA this week! Ready to get some pics up!

LC i've got a question...my GF whom you know of is 5'4'' 105. Now she has pretty much no muscle in her upper body..but a good amount in her lower from cheerleading back in the day and what not. I'm getting ready to put her on a 2 day/week full body w/o to start off with. She's also trying to lean up a little for summer (she really doesnt have much to lose if any at all). I figured her caloric maintainance would be around 1500 cals, so i put her at 1100 to cut this last bit of fat. Does that sound correct?? I can handle the training for her, but just wanted your advice on caloric intake since yall weigh about the same..

at 5'4..those cals are too low....a 5'4 healthy girl should start off weighing at least 120 lbs....and if she wants to put some size on her upper bdy, the low cals will not assist with that..

I am COMP dieting at about 1100 cals /day...and it will be too hard for her to lift, and have energy with cals that low.....

I would reccomend a maintenance diet (for muscle growth) and added cardio for fat loss....don't get her lower then 1300 cals/day or she is gonna be MOODY, and unsuccessful....IMO!

and p.s....spot reducing?? no way, you know better ;) the abs will come, be patient :)

[IRONMANN1]

at 5'4..those cals are too low....a 5'4 healthy girl should start off weighing at least 120 lbs....and if she wants to put some size on her upper bdy, the low cals will not assist with that..

I am COMP dieting at about 1100 cals /day...and it will be too hard for her to lift, and have energy with cals that low.....

I would reccomend a maintenance diet (for muscle growth) and added cardio for fat loss....don't get her lower then 1300 cals/day or she is gonna be MOODY, and unsuccessful....IMO!

and p.s....spot reducing?? no way, you know better ;) the abs will come, be patient :)

Okay i'll bump her up to 1300. Thing is, she already eats almost nothing. I have to force her to eat. She doesnt much care for any type of protein either...but i figure once i get her lifting and she sees the results she'll understand how important protein is, and crave it for that matter. She should be able to add some mass quickly.

You dont believe in spot reducing??? D1 does amongst many others. I believe it's possible without a doubt. Cant hurt to train abs hard anywas, they have a high tollerance to weight training..

[littlechick]

Okay i'll bump her up to 1300. Thing is, she already eats almost nothing. I have to force her to eat. She doesnt much care for any type of protein either...but i figure once i get her lifting and she sees the results she'll understand how important protein is, and crave it for that matter. She should be able to add some mass quickly.

You dont believe in spot reducing??? D1 does amongst many others. I believe it's possible without a doubt. Cant hurt to train abs hard anywas, they have a high tollerance to weight training..

I hope so..she is very slim to start off with...as long as she is eating enough, she should be ok..though I do think it is hard to gain mass, and lose bf at the same time...IMO..
as for spot reducing...my abs (which have never been a problem for me) only come out when bf is lower..which of course is diet...and they popped even when I was not working them...so..I guess I think differently about it then DI (though I respect the **** out of his opinion)

[IRONMANN1]

I hope so..she is very slim to start off with...as long as she is eating enough, she should be ok..though I do think it is hard to gain mass, and lose bf at the same time...IMO..
as for spot reducing...my abs (which have never been a problem for me) only come out when bf is lower..which of course is diet...and they popped even when I was not working them...so..I guess I think differently about it then DI (though I respect the **** out of his opinion)

Oh i realize ab's 99% diet related...but it cant hurt to pound the **** out of em. I've slacked on them in the past, so am making up for lost time :)

She'll be wreaking noob gains, so as long as she touches a weight and eats something i have a feeling she will be adding quality muscle for a while.

[littlechick]

Oh i realize ab's 99% diet related...but it cant hurt to pound the **** out of em. I've slacked on them in the past, so am making up for lost time :)

She'll be wreaking noob gains, so as long as she touches a weight and eats something i have a feeling she will be adding quality muscle for a while.

this is true..a strong core never hurts ;)

just make sure she does not get skinny fat :)

[IRONMANN1]

this is true..a strong core never hurts ;)

just make sure she does not get skinny fat :)

lol i wont let her get skinny fat...trust me!

She wouldnt allow herself anyways :p




She's so gonna get addicted to weight training...i can feel it :D

[littlechick]

lol i wont let her get skinny fat...trust me!

She wouldnt allow herself anyways :p




She's so gonna get addicted to weight training...i can feel it :D

another girl addicted to the iron ;) very nice..we are few and far between...lol

[IRONMANN1]

another girl addicted to the iron ;) very nice..we are few and far between...lol

I know! You inspired me to find one LC ;)

[littlechick]

I know! You inspired me to find one LC ;)

LOL...only cause I was taken ;) she is small too ;)

[IRONMANN1]

LOL...only cause I was taken ;) she is small too ;)

hehe...i was dissapointed when you said you had a hubby :( lol

She's already a gym rat, but only with cardio. I just cant wait to get her lifting. I'm writing up her program now and am going to train her a couple times on all the exercises then set her free. Really hope she takes to it. She's got so much determination, i really think she could go a long ways.

[littlechick]

hehe...i was dissapointed when you said you had a hubby :( lol

She's already a gym rat, but only with cardio. I just cant wait to get her lifting. I'm writing up her program now and am going to train her a couple times on all the exercises then set her free. Really hope she takes to it. She's got so much determination, i really think she could go a long ways.

reforming a cardio bunny????? good luck :D

I expect yyou to be sticking her with squats, deads, dips and pull-ups y'hear???

[IRONMANN1]

reforming a cardio bunny????? good luck :D

I expect yyou to be sticking her with squats, deads, dips and pull-ups y'hear???

Oh yeah.

She's going to be on a two day-full body split. The exercises will include:

Squats, SLDL's, Row's, Dips, Pullups, Incline Bench Press, Alternating seated DB Curls, and Seated DB Presses.

Day 1: Squats, Incline BB Press, Alternating seated DB curls, Pull ups.
Day 2: SLDL's, Dips, Seated DB Presses, Rows.

Whatcha think lol??

too tough??

[homelifter]

Nice grip training/forearm work Iron. Get the Captains of Crush grippers from IronMind and start doing some work on those...they will greatly increase your grip strength.

[IRONMANN1]

Nice grip training/forearm work Iron. Get the Captains of Crush grippers from IronMind and start doing some work on those...they will greatly increase your grip strength.

Hey bud!

Yeah i've got the COC trainer and #1. Closed em both and still train with em when i'm bored.

I find that static holding and hangs are much more effective for grip training though. They seem to have better carryover for me.

If you can Static hold big weight, no need for any grippers IMO.

[littlechick]

Oh yeah.

She's going to be on a two day-full body split. The exercises will include:

Squats, SLDL's, Row's, Dips, Pullups, Incline Bench Press, Alternating seated DB Curls, and Seated DB Presses.

Day 1: Squats, Incline BB Press, Alternating seated DB curls, Pull ups.
Day 2: SLDL's, Dips, Seated DB Presses, Rows.

Whatcha think lol??

too tough??

what about a bit more back work?

[IRONMANN1]

what about a bit more back work?

What would you recommend??

She's got SLDL's (PC work), Bent BB Rows, and Pullups...

[littlechick]

What would you recommend??

She's got SLDL's (PC work), Bent BB Rows, and Pullups...

maybe db rows...or reverse fly's ..something for a bit more thickness ??????

[IRONMANN1]

maybe db rows...or reverse fly's ..something for a bit more thickness ??????

hehe she's a beginner...tryin to start her off with the basics.

I dont want to burn her out with too much ya know?? Just tryin to give her a taste, then hopefully she'll want the whole meal :D

Nice suggeston on the reverse flys though, i like that!

[littlechick]

hehe she's a beginner...tryin to start her off with the basics.

I dont want to burn her out with too much ya know?? Just tryin to give her a taste, then hopefully she'll want the whole meal :D

Nice suggeston on the reverse flys though, i like that!

I guess this is true..she will already be cursing your name (not in a good way..lol) with all the DOMS she is gonna have...work her in slow...good idea...don't wanna scare her :D

[Ajk_Lpool]

Great front squats mate. Keep up the hard work, looks like you're making solid progress.

[IRONMANN1]

I guess this is true..she will already be cursing your name (not in a good way..lol) with all the DOMS she is gonna have...work her in slow...good idea...don't wanna scare her :D

hahaha exactly :D

She has a super weak upper body so should be interesting to see what happens. I bet she can squat 95+lbs already. She's gonna have some sick DOMs...cant wait to see/hear her bitching...it's gonna be so funny.


Great front squats mate. Keep up the hard work, looks like you're making solid progress.

Thanks bruh. Everythings goin real well atm.

[gecko2424]

yo

[IRONMANN1]

yo

Sup playa :D

[littlechick]

hahaha exactly :D

She has a super weak upper body so should be interesting to see what happens. I bet she can squat 95+lbs already. She's gonna have some sick DOMs...cant wait to see/hear her bitching...it's gonna be so funny.




well, make sure you focus on upper, or she will be bottom heavy like me :(

oh...and you won't be laughing when she is too tired and sore to give you any ;)

[IRONMANN1]

well, make sure you focus on upper, or she will be bottom heavy like me :(

oh...and you won't be laughing when she is too tired and sore to give you any ;)

lol...I'll make sure and watch out for that, even though it wouldnt bother me :D

That's ok, she doesnt have to move for me to be happy...i'll just flip her over and do my work :D

[littlechick]

lol...I'll make sure and watch out for that, even though it wouldnt bother me :D

That's ok, she doesnt have to move for me to be happy...i'll just flip her over and do my work :D

Romantic:mad:

[IRONMANN1]

Romantic:mad:

You know how I is :D

[littlechick]

You know how I is :D

lucky girl :confused: :D

dog :mad:

[IRONMANN1]

lucky girl :confused: :D

dog :mad:

Oh she's lucky and she knows it...i treat her like a queen :)

u know i'm playin ;) lol

[gymratluke]

well, make sure you focus on upper, or she will be bottom heavy like me

oh...and you won't be laughing when she is too tired and sore to give you any ;)


lol...I'll make sure and watch out for that, even though it wouldnt bother me

That's ok, she doesnt have to move for me to be happy...i'll just flip her over and do my work


Romantic:mad:


You know how I is


lucky girl :confused: :D

dog :mad:


Oh she's lucky and she knows it...i treat her like a queen

u know i'm playin ;) lol

ROFL

[IRONMANN1]

Pulled my fcuking back deadlifting

135x10
225x6
315x 2nd rep felt something funny. 3rd rep pulled something.

All because i was in a hurry.

Kill me now. Especially since it was on a warmup set.


Im gay.

[iKermit]

shiet.......i hope you didn't do what i did awhile back. on deads, i ended up screwing my sciatica.
does it feel like a pulled muscle or are you getting any kind of tingle/numbing down a leg(s)?

[IRONMANN1]

shiet.......i hope you didn't do what i did awhile back. on deads, i ended up screwing my sciatica.
does it feel like a pulled muscle or are you getting any kind of tingle/numbing down a leg(s)?

no tingling/numbing. If i twist my spine i want to commit suicide. If i bend over i want to commit suicide. If i move i want to commit suicide.

Should i ice this?

[kennny d]

no tingling/numbing. If i twist my spine i want to commit suicide. If i bend over i want to commit suicide. If i move i want to commit suicide.

Should i ice this?


Pulled my fcuking back deadlifting

135x10
225x6
315x 2nd rep felt something funny. 3rd rep pulled something.

All because i was in a hurry.

Kill me now. Especially since it was on a warmup set.


Im gay.


holy **** bro I feel so bad for you.... remember all the bitching I did in my journal about hurting my back doing deads, same exact thing just happened to you... Bending over or moving your back is gonna suck for a while and nothing really helped me except for just rest... It was also the reason why I quit deadlifts for a period of 5months and just got back into them recently

[iKermit]

no tingling/numbing. If i twist my spine i want to commit suicide. If i bend over i want to commit suicide. If i move i want to commit suicide.

Should i ice this?

yeah definitely ice it and try to lay in a comfortable position. hopefully you don't have any nerve trouble.

if it's just the muscle, ice and rest are gonna be what you need. good luck man, i know the feeling.

also...don't rush back. something like this, you want to make a very slow and stable recovery.

[LSU1]

damn that sucks man.

hence the reason i do partial deadlifts now. too many people like lew, dk, and now you get hurt doing em.

good luck with a fast recovery bro!

[kennny d]

damn that sucks man.

hence the reason i do partial deadlifts now. too many people like lew, dk, and now you get hurt doing em.

good luck with a fast recovery bro!

maybe bb.com has cursed us :( And once you hurt your lower back you're scarred forever mentally, I'm afraid to go real heavy anymore ( >350 ) if and when I deadlift these days

[iKermit]

maybe bb.com has cursed us :( And once you hurt your lower back you're scarred forever mentally, I'm afraid to go real heavy anymore ( >350 ) if and when I deadlift these days

yeah good point...i screwed mine on 315. first day back after 3-4 months off and i was anxious to get back to where i left off.

after that, 315 was a big mental handicap. the feeling of breaking through it felt amazing though! now hoping for 405 in a week :D then of course, off for 3-4 months with a bad back again hah.

[SwagMorris]

That sucks dude.:( But not as bad as this...

http://sharkattacks.com/images4/sharkeatsguy1.jpg

(You should have seen the other pictures I found looking for this. Disgusting:eek: )

[IRONMANN1]

yeah definitely ice it and try to lay in a comfortable position. hopefully you don't have any nerve trouble.

if it's just the muscle, ice and rest are gonna be what you need. good luck man, i know the feeling.

also...don't rush back. something like this, you want to make a very slow and stable recovery.

Cool i got ice on it right now.


damn that sucks man.

hence the reason i do partial deadlifts now. too many people like lew, dk, and now you get hurt doing em.

good luck with a fast recovery bro!

It was totally my fault. i was in a hurry and skipped my warm up and was flying thru my warm up sets...

at least i got out of going to myrtle beach with my boss lol


maybe bb.com has cursed us :( And once you hurt your lower back you're scarred forever mentally, I'm afraid to go real heavy anymore ( >350 ) if and when I deadlift these days

Seems that way. I'm not sure what i'm gonna do. Hope it's not too bad.

[Dustin92]

hope to see you pull through and not miss too many workouts..gl recovering bro

[kennny d]

That sucks dude.:( But not as bad as this...

http://sharkattacks.com/images4/sharkeatsguy1.jpg

(You should have seen the other pictures I found looking for this. Disgusting:eek: )

well thats a good way to put things into perspective lol :D

[IRONMANN1]

hope to see you pull through and not miss too many workouts..gl recovering bro

Thanks bro


That sucks dude.:( But not as bad as this...



(You should have seen the other pictures I found looking for this. Disgusting:eek: )

lol...dan always bringing some funny into a rough situation.


well thats a good way to put things into perspective lol :D


ha yeah. I hate this ****. Im throwing DL'ing on the back burner...not like i have a choice now anyways lol

[Rune]

WOW!!! Dude, I'm sorry to hear you hurt your back - I had the same thing happen if you rememebr, things got a little off balance and it gave me a good scare, really takes a while to get the confidence back, I really hope it's nothing serious bro and you can keep things the way they were going.

So.. whats new bud? :)

[littlechick]

that really sucks about your back :( get your girl to give you a nice backrub, and relax this weekend and take it easy :)

[I_love_crows]

Hope your appt. with the doc goes well today bro. Good luck.

[Jorday]

Sucks to hear your back dude. I don't know how I didn't see this until just now. Hope you get healed up quick. Sucks to pull something on a warmup set, but I've done the same thing twice before.

[sparxxx13]

That sucks man, well good luck on the recovery and get back in the gym when "you" feel ready. Just keep us updated on the status ;)

[IRONMANN1]

WOW!!! Dude, I'm sorry to hear you hurt your back - I had the same thing happen if you rememebr, things got a little off balance and it gave me a good scare, really takes a while to get the confidence back, I really hope it's nothing serious bro and you can keep things the way they were going.

So.. whats new bud?

I had it coming for me. My form has never been perfect by any means...and even with that you're prolly gonna have an injury sooner or later.

Doc said it was just a strain, so all should be well here soon enough.

Nothing real new with me. Been dating a girl for a lil over a month now. She's fun :p

Sup with you dawg!?!?


that really sucks about your back :( get your girl to give you a nice backrub, and relax this weekend and take it easy :)

lol...she's already given me a couple, and they def. help. Anything to get those tensed up muscles to relax is worth a million bucks :D.

Thanks LC!


Hope your appt. with the doc goes well today bro. Good luck.

Doc appointment went well buddy. All should be good in a couple weeks :)


Sucks to hear your back dude. I don't know how I didn't see this until just now. Hope you get healed up quick. Sucks to pull something on a warmup set, but I've done the same thing twice before.

THanks J! It sucks man!


That sucks man, well good luck on the recovery and get back in the gym when "you" feel ready. Just keep us updated on the status ;)


Thanks sparx. It's def. getting a little bit better as every day passes.

I'm gonna actually head in for a very light shoulders/tri's session today. Should be interesting lol.

[sparxxx13]

Looking forward to that session progress! Don't kill yourself now :p

[LSU1]

cool, glad to hear its all good bro

[EoR]

I feel your pain IM, bad luck on that back injury. :(

When I first got 180kg up, I feel my left hip sort of crunch. It wasn't until 10 min after I started getting searing pain [must of been some nerve damage] I had to stop deadlifting for nearly a month and thankfully it healed without any medical assistance. After that I reworked on my form and I've never had a problem since.

Ice it, and make sure you sit upright or lie down completely flat.

However yours seem more muscle [which is the best case scenario], hopefully you will have a speedy recovery and be back to pulling monster numbers. :p ;)

[IRONMANN1]

Looking forward to that session progress! Don't kill yourself now :p

haha went in for a light shoulders/tris...was a good lift actually...hella good pump in teh tri's :D


cool, glad to hear its all good bro

Thanks buddy


I feel your pain IM, bad luck on that back injury. :(

When I first got 180kg up, I feel my left hip sort of crunch. It wasn't until 10 min after I started getting searing pain [must of been some nerve damage] I had to stop deadlifting for nearly a month and thankfully it healed without any medical assistance. After that I reworked on my form and I've never had a problem since.

Ice it, and make sure you sit upright or lie down completely flat.

However yours seem more muscle [which is the best case scenario], hopefully you will have a speedy recovery and be back to pulling monster numbers. :p ;)

Back injuries are freakin scary. I'm def. taking care of my back from here on out...because without a strong and healthy back...everything suffers.

Thanks goodness u recovered fully. I should follow the same path, providing there's no disc problems which surface later.

Thanks guys!

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


Went in for a light shoulders/tri's lift. Did above 8 reps on everything.

Lifts were:
HS ISO Shoulder Press
Machine lateral raise
CGBP
Skulls
Vbar pressdowns

Treadmill: Walking on incline for 30mins.

Nothing special, but sure was nice to get back in the gym :)

[LSU1]

nice, feels good to be back in there eh?

[IRONMANN1]

nice, feels good to be back in there eh?

Hell yeah. I missed my home, even though it was only 3 days :p

All the little setbacks just make me want it more. More muscle, more strength, MORE GYM! :D

[LSU1]

whats the plan with the deadlifts?

[IRONMANN1]

whats the plan with the deadlifts?

Conventional deadlifts are going on the back burner. As soon as i feel able i'll prolly start back with rack deads, then progress to sumo deads. Dunno if i'll ever pull conventionally again, it's just not worth it IMO, plus i'm mentally scared ****less now to pull any substantial weight from the ground.


I might throw in some light weight rep work down the line...eh who knows :D

[The Real Deal]

2 days, are you going to be 33% ready?

[IRONMANN1]

2 days, are you going to be 33% ready?

Holy sh!t i didnt realize. :eek:


*jabs arm with needle*

Yeah i'll be ready :cool:

[sparxxx13]

I always find conventional deadlifts to be a back burner but I workout at home. I would like to try the rack deadlifts someone though. You recommend them over other deadlifts?

[kennny d]

glad you're alright, got any new pics on your quest to teh beach body?

[gymratluke]

Holy sh!t i didnt realize. :eek:


*jabs arm with needle*

Yeah i'll be ready :cool:
LOL

glad you're alright, got any new pics on your quest to teh beach body?

Yeah new pics....

[IRONMANN1]

I always find conventional deadlifts to be a back burner but I workout at home. I would like to try the rack deadlifts someone though. You recommend them over other deadlifts?

I dont really recommend any deadlift over another. You simply have to find what works for you.


glad you're alright, got any new pics on your quest to teh beach body?

Yeah i'll have some new pics up soon enough. Gotta go buy another digi camera though :mad:


LOL


Yeah new pics....

haha...teh pic police :cool:

dont worry, i'm (no EoR)

:D

[LSU1]

haha, no eor

love it

[IRONMANN1]

haha, no eor

love it

He's skeered


:D