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

IRONMANN1

11-10-2006, 07:14 PM

Hellllooo all. So I've decided to start logging my new Upper/Lower Split inspired by Danj112. I've been lifting for roughly 2 years seriouy, and cant get enough of it :).

As of right now stats:

Age:23
Weight:220 and currently on a small cut.
Body Fat:20% (meh)
Height:6'2''
Arms flexed cold:16.25L 16.5R
Waist:34
Chest:49ish
Quads:26.5
Calfs:17
Forearms:13

My former split was a bodypart split that pretty much sucked :). It got old, and i was crusing thru and talked with Dan and a others and they recommended an upper/lower. I was instantly intrigued.

Some of my lifts are:

Bench:285
Deadlift:475
Squat:385

So lets get this rolling...here's todays Upper:

DB Incline Press:
80x8
90x8
95x6

BB Bent Rows:
185x10
225x8
205x8

DB Shoulder Press:
60x8
70x6
65x5

Tricep Dips:
BWx8
BWx9
BWx7

EZ bar curls:
60x15
80x10
90x8

Supersetted with:

Skull Crushers:
50x10
60x10
70x10

Finished with some front raises on a machine.

Damn hell of a good first w/o, the change of routines is a breath of fresh air and damn i'm looking forward to some gains. No PRs tonight, as i took it kind of easy, being the first w/o. Rows felt great, incline presses felt great and the dips induced a great pump.

I'll be taking saturday and sunday off, and monday will be the first lower session.

Friday night! :D

SwagMorris

11-10-2006, 08:14 PM

IRONMANN1

11-10-2006, 08:51 PM

Nice bro! *subscribed**5 stars:D*

Routine looks like a solid upper/lower. Looking forward to seeing how it plays out for you in the upcoming months.

So how long did the workout take, compared to the old bp split? (as in minutes) Did you think your body adjusted well?(even though you didn't hit it hard, so it might be hard to tell yet) Just curious, because that's one thing that I don't like about BP splits, is you're doing like 12 sets for one body part, and if you're going at a faster pace with like 1 minute rest, your weights really suffer at the end, atleast for me.:o

Again, big things to come soon man. And what the hell is wrong with us, with nothing to do on a friday night?!:mad:

Yo dan! The workout took about 1hr15 minutes, where my former w/os would take a little longer because of longer rest periods. This is one thing i love about upper/lower. I'm fresh on every exercise just about because your hitting so many different muscle groups (basically what you said above).

hehe....i got 4 friends over and were watching the crazy-est (SP!) movie i've ever seen in my life.....its called CHUMSCRUBBER....you've really got to watch this....its un-focking-believable :eek:

got a big weekend planned tho, getting up early playing in a golf tourney then heading to a buddy's party tomorrow night..should be fun :p

hittin lower tomorrow right? Have a good workout bro, and i'll catch ya round these parts real soon :)

IRONMANN1

11-13-2006, 04:15 PM

So here's the first lower session. This was a light workout because i had a big weekend. That sh!t's about to stop though :mad: :)

1hour 10 minutes

Squats:
135x10
225x8
315x5
315x5
315x5

SLDL on Platform:
135x8
225x6
315x5
315x5

Close stance Plate loaded leg press:
270x8
450x8
630x8

Finished up with some quad curls and calf work. I had a headache and was groggy from a weekend of abusing myself. However, that stuff is over, and i'm rededicating myself to this new routine. Squats felt real good as did everything else.

Next workout will be a heavy one. Max reps of 5 in working sets. :)

Time to go watch the panthers whoop up in this HUGE divisional game :D

SwagMorris

11-13-2006, 09:29 PM

Nice, strong session bro! Good to hear you are going to be taking it easy on the partying. You will definately benefit in the weight room;)

IRONMANN1

11-14-2006, 10:36 AM

Nice, strong session bro! Good to hear you are going to be taking it easy on the partying. You will definately benefit in the weight room;)

Thanks dan. Yeah its been getting a little out of control. I still have to go out, as i like putting myself in situations to get laid often :p. But i plan on keeping my drinks to a very minimum. I'm the only one out of my friends who takes BBing/PLing serious, so it gets difficult when its time to go out. It will take committment, but i've got it :)

Might go for some running on a track today...need to hit the cardio, i'm a fat ass :)

SwagMorris

11-14-2006, 11:07 AM

Thanks dan. Yeah its been getting a little out of control. I still have to go out, as i like putting myself in situations to get laid often :p. But i plan on keeping my drinks to a very minimum. I'm the only one out of my friends who takes BBing/PLing serious, so it gets difficult when its time to go out. It will take committment, but i've got it :)

Might go for some running on a track today...need to hit the cardio, i'm a fat ass :)

Go running at Carmel middle school. It will bring back old memories. Did you play baseball for the South Park league when you were little? Those were good times.

IRONMANN1

11-14-2006, 11:13 AM

Go running at Carmel middle school. It will bring back old memories. Did you play baseball for the South Park league when you were little? Those were good times.

haha good old carmel middle school. Oh the days :). I played soccer for Park Sharon way back in the day, and basketball for South Park. And hell yeah dan, those were great times :D.

There were no matters in the world...........

SwagMorris

11-14-2006, 11:17 AM

haha good old carmel middle school. Oh the days :). I played soccer for Park Sharon way back in the day, and basketball for South Park. And hell yeah dan, those were great times :D.

There were no matters in the world...........

Park Sharon was for the rich kids.:p All us poor kids went to South Park.

IRONMANN1

11-15-2006, 05:19 AM

Park Sharon was for the rich kids.:p All us poor kids went to South Park.

Ahh dont give me that, I thought it was the other way around :p

1 hour

DB Incline press:
80x8
95x5
95x5
95x8-->Grabbed a spot from some dude who did way to much work for me. I asked him to not help me but that didnt stop him. :mad: ****ty spots :mad:

Bent BB Rows:
185x8
225x8
225x6

Dips:
BWx10
+45x5
+70x3
+45x4
BWx7

DB Curlz for gurlz:
30x8
35x8
40x6
35x6

V bar tricep pressdown:
80x15
120x10
150x10

Pretty solid workout for still not feeling up to par. I should of known better getting that guy to spot me, as he's done the same sh!t before. Shoulda just went with the weight by myself, but figured he could help me squeeze out a couple extra. The Bent rows felt great, but my form did get a bit sloppy on the last couple reps, still good lifts though. As for the dips, i dont think there was enough volume. I plan on working my way up starting with +45. When i was lighter i could rep +90 for 5 or so, but it aint that easy now :p. So, i'm gonna get to where i can rep +45 for 10 then move up some weight. Should be pretty close right now.

Good workout over all, one PR on bent rows, and i cant count 95x8 on incline press because the guy did some work for me .

Planning on running on the track today for some hiit, we'll see if that happens or not :p

SwagMorris

11-15-2006, 08:55 AM

IRONMANN1

11-15-2006, 10:18 AM

Nice man! Mother f*cking newbass spotters:mad: I got 20 stories of stupid ass spotters ruining an exercise for me.

I'm going to go about my workouts closer to the way you do it. I do wayyy too many worksets, and it's really been catching up to me lately.

Nice workout bro:D

haha yeah them damn **** spotters :mad: The worst part about it is on dumbells you've already got them into position, so you may as well just finish the set. I mean he turned the 95's into 80's prolly...i said, dont help so much on like the 4th rep, he was like man i'm just trying to make your form perfect, i was like OMFG! :D

Yeah man i used to do a bunch of worksets too, but the problem with that is it just kills the rest of your workout, and kills your CNS for a long time. Then you run into trouble with recovery, which sounds like what's happening to you my friend.

I dont post my warmup set...I.E. last night i did 40x15 on incline press just to get the motion...then jumped to 80x8 still warming up. Then i'll usually perform 3 or so working sets, and maybe a back-off set.

I dont think your volume is out of control, or way high, but ya just have to measure it by how you feel :)

SwagMorris

11-15-2006, 10:44 AM

haha yeah them damn **** spotters :mad: The worst part about it is on dumbells you've already got them into position, so you may as well just finish the set. I mean he turned the 95's into 80's prolly...i said, dont help so much on like the 4th rep, he was like man i'm just trying to make your form perfect, i was like OMFG! :D

Yeah man i used to do a bunch of worksets too, but the problem with that is it just kills the rest of your workout, and kills your CNS for a long time. Then you run into trouble with recovery, which sounds like what's happening to you my friend.

I dont post my warmup set...I.E. last night i did 40x15 on incline press just to get the motion...then jumped to 80x8 still warming up. Then i'll usually perform 3 or so working sets, and maybe a back-off set.

I dont think your volume is out of control, or way high, but ya just have to measure it by how you feel :)

For me, it's not even the total volume, it's the total number of worksets that I do, and how often I come almost to failure (depending on one's definition of failure).

But I'll get myself figured out, don't you worry:D

IRONMANN1

11-16-2006, 05:57 AM

For me, it's not even the total volume, it's the total number of worksets that I do, and how often I come almost to failure (depending on one's definition of failure).

But I'll get myself figured out, don't you worry:D

I dont see anything wrong with almost coming to failure every time you lift. I believe there's a difference at coming to failure at 95x8 vs. 80x15. I dont know exactly what it is, but higher volume failure is easier to recover from imo.

I'm going to tinker with a heavy/light session each week. I reckon the aim is to get in the gym 4 days/week hitting upper/lower twice each. But i'll be getting close to failure even on my light day, with higher reps. Maybe this could be your answer dan?

Cardio:18 minutes

Ran outside with my roomate @ roughly 8pm; and got back at 820 or so. Thought i'd fly thru the run which consists of 2.2 miles, but holy sh!t my legs were sore from lower on monday. Didnt feel it till we started running and i said to my roomate, holy sh!t lol. So we got to running, first half is all downhill, so that was no problem. Second half my damn quads and CALFS started cramping. But i didnt stop, ran that sh!t out. Got done and my left calf was cramping and legs were all wobbly. Can you say out of shape?!?! :D
Well, i blame it partially on the soreness, but as im typing this my left calf is sore as hell...:)

Good run tho, after we finished we went and grabbed some sushi. Taking today off and will be back in the gym tommorrow :)

SwagMorris

11-16-2006, 06:27 AM

I dont see anything wrong with almost coming to failure every time you lift. I believe there's a difference at coming to failure at 95x8 vs. 80x15. I dont know exactly what it is, but higher volume failure is easier to recover from imo.

I'm going to tinker with a heavy/light session each week. I reckon the aim is to get in the gym 4 days/week hitting upper/lower twice each. But i'll be getting close to failure even on my light day, with higher reps. Maybe this could be your answer dan?

Well I did it every single set basically. But it's not like I failed on an attempted lift all the time. I knew when I could do no more after my last completed rep of a set, and unless I was going for a PR, I never fail on a rep. But that's how people's definitions of failure are different. My aim, is to save my CNS.

IRONMANN1

11-17-2006, 05:36 AM

Well I did it every single set basically. But it's not like I failed on an attempted lift all the time. I knew when I could do no more after my last completed rep of a set, and unless I was going for a PR, I never fail on a rep. But that's how people's definitions of failure are different. My aim, is to save my CNS.

I dont think your hindering yourself much. Upper/lower allows for you to recover with more off time than a bodypart split. We only get in the gym 4 times/week now, and i used to go 5-6 times, which is rediculous. Absolutely nothing wrong with changing things up tho :)

Elapsed Time: 1 hour 05 minutes

DB Incline Press:
80x8
95x5
95x4
95x5

Hammer Grip Chins:
BWx8
BWx6
BWx6 (damn, I really need to improve my BW exercises)

BTN BB Military Press:
95x8
135x6
135x5

V Bar Seated Cable Rows:
150x8
195x8
195x8

DB Side Raises:
25x8
25x8
25x8 (dunno why i did them so light;strange hrmm)

Skull crusher/lying tricep extensions:
45x10
95x8
95x8

My incline dumbell strength wasnt as strong as i was hoping. But, i did lift with my roomate yesterday and found out that him helping me get the DBs into position saves a hell of a lot of energy. The first two sets i got em up by myself, but on my final working set i got him to assist me. The final set of 5 reps were done flawlessly. The previous set I struggled a bit getting them into position initially, then cranked out 4 reps with the fourth being a struggle. I like to get them in position without help though, so this is something i'm going to continue doing. I have noticed that I really need to concentrate on improving my pullups/chins and dips. Its quite embarassing really. I weigh 220 pounds upon waking right now, which is way to heavy. I've got plenty of BF and it needs to be reduced. I plan on cutting down to 205 by the new year in time for my test cycle (omg i cant wait :)). Anyways i'm really gonna focus on improving my BW exercises. Losing some fat weight will def. help that. BTN BB Military felt real good, which is awesome cause i've had serious problems with that exercise in the past. I always use full ROM, so the Barbell was nearly touching the base of my neck, which is 10x farther down than most people go...

Its friday!! :)

Gonna hit lower tomorrow, and hit deads heavy for the first time in awhile. With new and improved form. Will bring digi camera and get a vid shot :)

SwagMorris

11-17-2006, 10:58 AM

IRONMANN1

11-19-2006, 01:33 PM

Wow, strong BTN presses. You don't ever feel any pain from them?... me neither...

I hate it when people come on this site and tell people not to do BTN pressing because it supposedly hurts everyone who does them. Keep up the good work.

Sup bro! I used to have pretty rough pains with BTN presses. But lately all my pressing movements have felt great, including BTN presses. :)

11/18/06 - LOWER -1 hour 30 minutes :)

Deadlifts:
135x10
225x5
315x5
405x5
315x5x2
225x5x2 (explained below)

BB Lunges:
95x6
135x6
155x6

Then did some bicep work....:cool: lolz
ez bar standing curl:
65x15
85x10
105x8

Did some dumbell curlz for gurlz :)
40x6
35x6
35x6

dumbell preacher curlz:
35x8x2
30x8

Finished off with 15 minutes of cardio on the treadmill...did 7 minutes of HIIT, then 8 minutes walking on an incline.

My deadlift session was more of a trial and error session on my form. I was trying to get down lower to recruit more of my quad power, but its so damn tough bein pretty tall. I actually lose power trying to get down that low, cause im not able to use my back as much. My form is perfect now on 315, but starts to get a little sloppy around 405. I've learned that my power comes from my back on my pulls, which is like most other power lifters and taller individuals. I'll get it figured out here soon, because i have high aspirations to pull a huge number, and I dont want to be doing it with sh!t form. My ass is sore today from lunges :p.

SwagMorris

11-19-2006, 09:18 PM

Nice session man.... I see you've been listening to ZZYXY or whatever his name is:p

Strong BB Lunges, and deads man. Teh curlz 4 teh gurlz are one of my favs! Always has the ladies heads turning:D

IRONMANN1

11-20-2006, 05:20 AM

Nice session man.... I see you've been listening to ZZYXY or whatever his name is:p

Strong BB Lunges, and deads man. Teh curlz 4 teh gurlz are one of my favs! Always has the ladies heads turning:D

I aint listening to that clown :p...lol

I just really need to nail down my form, in order to get larger numbers, and most importantly, stay safe. I can pull a hell of a lot more weight with my former way thats for sure. I had my room mate watching every pull. I could feel my back begin to round on the last 2 reps. The last 4 sets of my pulls were done in sets of 5, but actually they were a bunch of singles. I deloaded every rep and took my hands off the bar then went thru my setup process and performed another single. It will be perfected soon my friend :)

lolz at my curlz man. I've never been a curler so i'm pretty weak at them. Barbell curlz i'm relatively strong, but dumbells PWN me lolz. But i must say, my form is very strict LOL :p

holla dan!

IRONMANN1

11-22-2006, 05:53 AM

11/21/06--Upper--1 Hour 35 minutes

Dips:
BWx10
BWx10
+45x8
+70x5
+70x4
+45x5

Seated DB Press:
Assclown was on the upright seat that i needed. Yeah he got some dirty looks. Of course he you know what he was doing...So i tried doing them on a bench with no back...lol didnt work so well..(cant really use the fold up benches because they are too low and cant kick the weight up on heavier sets.
50x8
60x5
60x5-->all over the place without a back to the seat. Imagine if i went any heavier...so i just quit...giving the tool a nasty look.

CGBP: Hands 6 inches apart; feet elevated
135x10
185x5
185x5
135x5

Barbell Bent Rows:
135x12
185x8
225x8
245x5
225x6

Power shrugs:
225x10
315x10
405x8
315x8

supersetted with

Standing Lateral Raises:
20x10
30x10
30x8

15 minutes cardio walking on 5.0 incline @ 3.9. Burnt 153 calories

That *** really pissed me off. Little pissant red-head that was wearing an underarmor shirt sitting on my dumbell press seat doing curls and overhead tricep extensions with 20lb weights. I mean he can do that anywhere. Fueled me up for the rest of my workout tho. Set a PR on rows though, so was pretty happy about that :). Looking back i wish i had never touched PH's. I got strong as fock while on them, and like most PH's you end up losing quite a bit of your strength. So all my PR's are higher than what i can do right now. Dips were fun to start out with. Got me good and warmed up for the rest of the workout. Deep, full ROM on them too. Cant wait to get them strong :)

SwagMorris

11-22-2006, 09:26 AM

Nice Rows big man! Why didn't you just ask the guy if you could work in. I always do if I need something, never been turned down;)

IRONMANN1

11-22-2006, 10:09 AM

Nice Rows big man! Why didn't you just ask the guy if you could work in. I always do if I need something, never been turned down;)

U know i thought about it dan. But the guy just looked so freakin gay i couldnt do it. Imagine carrot top in underarmor...but skinny as fawk with a narrrow head. :)

IRONMANN1

11-23-2006, 02:08 PM

11/22/06--Lower--1 hour

So, I got into the gym and set up my deadlift station. I just couldnt get my form right and was getting really frustrated. I had a trainer and gym rat helping me with my form. I dedicated this entire session to getting my form closer to perfect. Its a struggle but i'm going to get it right. I stayed with 135 (ehh) pounds the entire workout and was doing tons of singles and triples trying to get my setup and decent correct.

So, that was the so called workout :cool:

IRONMANN1

11-24-2006, 04:26 PM

Just for a bit of change, i hit arms and cardio in the gym today. Felt great to get that all over arm pump again. After watching milos sarcev's arm workout on the fit show I figured i'd give it a try. I supersetted all sets.

Arm training: Biceptz and triceptz--1 hour 20 minutes

Preacher curl:
75x10x3

supersetted with:

Skull Crushers:
75x10x3

Cable ez bar curl:
110x10x3

supersetted with

CGBP:
135x10x3

Lying on an incline bench doing curls with arms hanging..straight bar:
50x10x3

supersetted with:

Pressdowns:
120x10x3

Overhead tricep cable extensions:

100x10x3

supersetted with:

Partial straight bar curls pronated:
50x10x3

Cardio: Treadmill for 20 minutes walking at 3.9 @ 5.0 inline: Burned 210 calories...

Wow i havent felt a pump in my arms like this since i had an arm day...and thats been over a year. It was fun to get in there and blast them with high volume. I was flying inbetween exercises...it was nearly cardio :)

Fun workout, and intense too....:D

Legs tomorrow....more deadlift form work :)

SwagMorris

11-24-2006, 05:38 PM

New avatars looking nice:D Arm workout looks like good volume.

Dead day with only 135lbs huh?! Wow, exciting!

The Real Deal

11-24-2006, 05:56 PM

Nice journal man. Danj is your inspiration? Why shooting so low? :p

anyway strong deadlifts. 405 for reps aint easy. Incline presses and rows look good too.

IRONMANN1

11-24-2006, 05:57 PM

New avatars looking nice:D Arm workout looks like good volume.

Dead day with only 135lbs huh?! Wow, exciting!

Yeah dan this deadlift thing really has me bummed. I'm going in for lower tomorrow since i didnt really have one on wednesday. I'm gonna give sumo stance a try in an effort to get my hips lower at the start and my upper half more upright...

The arm workout was light today, but volume/reps was HIGH so the pump got up there...it was fun :)

IRONMANN1

11-24-2006, 06:00 PM

Nice journal man. Danj is your inspiration? Why shooting so low? :p

anyway strong deadlifts. 405 for reps aint easy. Incline presses and rows look good too.

Thanks bro!

Dan helped me put together an upper/lower. Just tryin to figure out a routine that works...i guess we all are right? :p

But I'm changing it up again...and its gonna look like Dominiks...

Bench/rows
deadlifts/squats
Overhead presses and chins
and possibly a fourth day for arms/or whatever i need to catch up on...

Still setting it up...:)

SwagMorris

11-24-2006, 06:03 PM

Nice journal man. Danj is your inspiration? Why shooting so low? :p

anyway strong deadlifts. 405 for reps aint easy. Incline presses and rows look good too.

You son of a bitch:mad:

Scott just notices a well put together routine, and say to himself "if this man, can get the body of a god off of this, than why can't I?!" And he followed suit:p

The Real Deal

11-24-2006, 06:04 PM

You son of a bitch:mad:

Scott just notices a well put together routine, and say to himself "if this man, can get the body of a god off of this, than why can't I?!" And he followed suit:p

god of gluttony? ;)

IRONMANN1

11-24-2006, 06:21 PM

You son of a bitch:mad:

Scott just notices a well put together routine, and say to himself "if this man, can get the body of a god off of this, than why can't I?!" And he followed suit:p

LOL

naw you were just the first person i ran into who looked like they had a clue what they were doing....i figured i'd give it a try :p

j/k...i like upper/lower...gonna keep a variation of it...but just change it up a bit :)

IRONMANN1

11-24-2006, 06:22 PM

god of gluttony? ;)

haha...booyaa :D

e-fights have been fun lately :p

kennny d

11-24-2006, 06:42 PM

Another upper/lower journal, I love these!

IRONMANN1

11-24-2006, 06:54 PM

Another upper/lower journal, I love these!

Yeah buddddddddddddddddaaaaaaaaaayyyyyyyy :D :D

poundin lower tomorrow :eek: :D

kennny d

11-24-2006, 06:56 PM

Yeah buddddddddddddddddaaaaaaaaaayyyyyyyy :D :D

poundin lower tomorrow :eek: :D

same here lol, just started my journal as well

IRONMANN1

11-24-2006, 06:59 PM

same here lol, just started my journal as well

I saw and I posted :p

Rune

11-24-2006, 07:01 PM

As of right now stats:

Age:23
Weight:220 and currently on a small cut.
Body Fat:20% (meh)
Height:6'2''
Arms flexed cold:16.25L 16.5R
Waist:34
Chest:49ish
Quads:26.5
Calfs:17
Forearms:13

Some of my lifts are:

Bench:285
Deadlift:475
Squat:385

Just saw this one... our stats/training are so similar it's almost scary. I'll definitely be checking in bro, great work so far!

IRONMANN1

11-24-2006, 07:09 PM

Just saw this one... our stats/training are so similar it's almost scary. I'll definitely be checking in bro, great work so far!

Thanks bro!!

Awesome deal, big back ya got on ya :p

IRONMANN1

11-25-2006, 12:09 PM

Lower--1 hour 20 minutes

Sumo Deadlifts: New to me; and I love them! 10 sets :eek:
135x10
225x10
315x3x3
365x3x2
225x3x3 Form work

Squats:
135x10
225x8
315x5x2

Quad Extensions:
180x10
whole stack x 8
whole stack x 7

Did some standing calf work and a couple sets of lying leg curls to finish the session.

Great workout!! I had 3 different guys watch my form on the sumo's. Big thanks goes to Papi for convincing me to go sumo. I'm able to get lower and use much more of my lower body instead of my back. I could really feel my glutes and hams finally in the deadlift do the work. I didnt go heavy on them as i was perfecting my form. I know it sounds like i say that all the time, but i'm about to start going heavy soon i promise :). I was going to bring my digi camera to get some vids but forgot the bastard...next time i will def. have it and post em up. The sumo form fits me perfect, and like papi said, i'm going to stick with this as my main deadlift move.

After all that deadlifting (there was actually more sets than i posted :eek:..i had a couple at 275 as well i believe)...i jumped into squats and i still suprisingly had energy. 315 was not bad at all which i'm VERY happy to say..i'll def. be increasing weight for my working sets next time.

Finally i can rest with this deadlifting form issue. I will pull big, and now i feel i have a safe way to do it :)

Starting new workout routine monday :)

The Real Deal

11-25-2006, 01:07 PM

brutal workout man.
Just a suggestion, I wouldn't go heavy on both squats and deads since they both hammer your posterior chain. Alternating light and heavy might be more effective.

SwagMorris

11-25-2006, 01:22 PM

Nice, you joined the sumo deadlift fad:p

Strong squats man!

IRONMANN1

11-25-2006, 01:32 PM

brutal workout man.
Just a suggestion, I wouldn't go heavy on both squats and deads since they both hammer your posterior chain. Alternating light and heavy might be more effective.

Most def. bro. I didnt go heavy on either. The deadlift session was more of a 'test'. I can def. pull 500 sumo style, it just feels so damn comfortable. Squats werent all out either. I begin a new routine monday where i'll incorporate phases and will def. not be going heavy in both during the same week.

Thanks for the advice bro!

IRONMANN1

11-25-2006, 01:42 PM

Nice, you joined the sumo deadlift fad:p

Strong squats man!

Thanks bro!

I didnt really have a choice...its the only somewhat standard deadlift i can perform due to my body makeup...I've fought with my form on conventional deadlifts since i began doing them...and somehow didnt fock my back up pulling 475 with all my back :eek:

now i'm ready to pull huge numbers...in due time bo :)

LSU1

11-25-2006, 02:01 PM

upper/lower ftw!

nice journal iron. subscribed.

IRONMANN1

11-25-2006, 02:09 PM

upper/lower ftw!

nice journal iron. subscribed.

hell yeah bro...upper/lower is workin out great so far! :D

looks like you're lovin it too :p

Rune

11-26-2006, 09:34 AM

IRONMANN1

11-28-2006, 05:17 AM

Nice deadlift day, sumos are looking strong, and those are some big squats!! Working on technique is never a bad thing, even if you've been doing the exercise for a while you can most always try to fix some part of the lift, hope the sumos work out for you bro.

Thanks bro. Taking sumo's to the next level thur. :)

11/27/06--Upper--Bench and Rows--1 hour 30 minutes

DB Incline Press:
55x15
80x8
95x5
95x5
95x5

BB Bent Rows:
135x15
225x8
225x7
185x10

Dips:
BWx10
+45x8
+45x7
+45x4
BWx5

Cable Laterals:
30x10
40x8
30x8

Cardio: Treadmill for 30 minutes walking at 3.8 speed @ 5.0 incline: Burned 337 calories.

Average workout at best. Mondays kinda lag for me in the gym. Its usually packed with 'beach boys' who are curling and just getting in the focking way. But, i still got everything completed. My incline pressing was pretty weak. I had to get a spot for my last set because i felt like it was going to pwn me. I squeaked out 5 reps. I'm on more of a short term goal to get my BF% in check before the new year. So maintaining my strength would be nice. I'm only consuming carbs upon waking and pre w/o, so i'm pretty much hungry all the time. I weighed in this morning at 218..looking to get down to 210 within a couple weeks. We'll see :)

IRONMANN1

11-29-2006, 05:07 AM

11/28/06--Cardio

Hit the Alexander Graham Middle school track @ roughly 6:30 in the evening. Ran 12 laps or 3 miles in just under 25 minutes then cooled down with 2 laps walkng. So 14 laps in 30 minutes or so.

Weighed in at 215 this morning. Been staaaaaaaaarrrrving! So lost 5 lbs or so so far :)

LSU1

11-29-2006, 06:07 AM

nice numbers. looking good on those rows and inclines.

good work

ThickAsABrick

11-29-2006, 06:48 AM

I'm only consuming carbs upon waking and pre w/o,

Why pre w/o?
I would change that to post w/o.
If energy becomes a serious issue, sip a gatorade type drink during your harder workouts.
Also, since it sounds like you aren't that far of from it now, have you considered a timed carb diet? http://www.ironaddicts.com/forums/showthread.php?t=3398&highlight=Timed+carb
It has worked well for me.

PhreEkGarden

11-29-2006, 07:05 AM

Damn nice workouts, upper/lower seems interesting im sure ill try something like that in the future. Ill be keeping an eye on your workouts *subscribed*

IRONMANN1

11-29-2006, 08:45 AM

nice numbers. looking good on those rows and inclines.

good work

Thanks bro! We're workin hard :D

Why pre w/o?
I would change that to post w/o.
If energy becomes a serious issue, sip a gatorade type drink during your harder workouts.
Also, since it sounds like you aren't that far of from it now, have you considered a timed carb diet? http://www.ironaddicts.com/forums/showthread.php?t=3398&highlight=Timed+carb
It has worked well for me.

Sup Thick?? I usually nail back a cup of oats pre-w/o cause i exhaust the absolute hell out of myself. Right now I'm as intense as i've ever been as i'm lifting hard plus doing 30 minutes of cardio after lifting every session. There is a reason for this, as i'm trying to cut down before i begin my first aas cycle. I'm not trying to go into it with a high BF%, and right now i'm too high. Weighed in this morning at 215, and am cutting down to 205 before i begin. I've read over the timed carb diet stuff before, but just have never been that organized to actually carry thru with it. Will def. read it tho...Hope this explains my reasoning behind the cut and carb timing..

Damn nice workouts, upper/lower seems interesting im sure ill try something like that in the future. Ill be keeping an eye on your workouts *subscribed*

Thanks mang! Upper/Lower is a great split. What i've found is that you have to tailor it to your needs. Obviously this is a 'duh', but there so many variations you can choose from. Just dive in and see how it works for ya bro!

SwagMorris

11-29-2006, 10:15 AM

Hit the Alexander Graham Middle school track @ roughly 6:30 in the evening. Ran 12 laps or 3 miles in just under 25 minutes then cooled down with 2 laps walkng. So 14 laps in 30 minutes or so

That wack school:p

Nice looking upper session there. No curlz, no gurlz:D

IRONMANN1

11-29-2006, 05:26 PM

That wack school:p

Nice looking upper session there. No curlz, no gurlz:D

haha...I never like the A.G. kids either :p...close to the house tho....but i did take a piss in between two trailers :D

HEAVY Lower -- 1 Hour 15 Minutes

Squats:
135x10
225x5
315x5
375x3 Breaking parallel

Sumo Deads:
135x10
225x5x2
315x1x8 5 second singles Nailed my shin; blood started flowing lolz :eek:
405x1x3 1 minute rest singles
225x6 Speed work

Finished up with Standing and seating calf work. Absolutely brutal workout. I didnt really plan on going this heavy; and i completely understand its not a great idea to go heavy on squats and deads in a single workout, but i freakin did it :D. After squats went so well, i felt the urge to push on sumos. 375 broke parallel on squats, as i had one person watching for depth and one spotting. This is only my second session with sumo deads and i'm really liking them. I might of pushed the envelope a bit much today, but sometimes ya just have to. 405 was heavy, and form broke a bit, but not bad enough for me to bail on the weight.

I'm prolly not going to be able to walk for quite some time, but i fuc*ing love it!

Rune

11-29-2006, 06:49 PM

Wow, very strong squatting bro.. got me by a long shot on those! Sumos looking very good aswell.

kennny d

11-29-2006, 07:23 PM

Strong workouts!

IRONMANN1

11-30-2006, 05:08 AM

Wow, very strong squatting bro.. got me by a long shot on those! Sumos looking very good aswell.

Thanks bro. 375 aint that much in our eyes, but in a commercial gym it gets all kinds of looks. People cant believe it. I was in the squat rack for a good 50 minutes prolly :D (squats and sumos). So you know it was a fun/intense session :p

I see your numbers over in your journal; you strong SOB :p

Strong workouts!

Thanks dude! Its coming along nicely. Weighed in this morning at 213.8 so i'm on pace to meet my goal sooner than expected. Dieting sucks tho :mad: I'm hungry all the time w/out me carbs!

SwagMorris

11-30-2006, 08:45 AM

Your squats are nice, and big PR on your second time of Sumo's:eek:

Rune

11-30-2006, 08:51 AM

Thanks bro. 375 aint that much in our eyes, but in a commercial gym it gets all kinds of looks. People cant believe it. I was in the squat rack for a good 50 minutes prolly :D (squats and sumos). So you know it was a fun/intense session :p
Yeah sounds like my kind of deal, I like those workouts where you spend the entire time in the power rack. :)

And your completely right regarding the commercial gym thing, hell even a 3 plate squat gets you looks of unease, when in reality it's not that much weight (realitiely speaking of course). I can only imagine the looks the real freaks must get, because I have experienced it and I'm sure you have aswell, people just don't have a clue what it possible with dedication and hard training.

SwagMorris

11-30-2006, 09:06 AM

Yeah sounds like my kind of deal, I like those workouts where you spend the entire time in the power rack. :)

And your completely right regarding the commercial gym thing, hell even a 3 plate squat gets you looks of unease, when in reality it's not that much weight (realitiely speaking of course). I can only imagine the looks the real freaks must get, because I have experienced it and I'm sure you have aswell, people just don't have a clue what it possible with dedication and hard training.

Squatting period in a commercial gym gets all kinds of looks:D

ThickAsABrick

11-30-2006, 09:21 AM

I'm hungry all the time w/out me carbs!

375 for a triple is sick dude. Nice work.
Have you tried bumping up teh fats? Low carb sucks, but extra fats help.

*stomach growls* :mad:

IRONMANN1

11-30-2006, 10:57 AM

Your squats are nice, and big PR on your second time of Sumo's:eek:

Thanks dude! I'm looking forward to a big squat and dead some day. Bench too hopefully :cool:

While i was in sumo stance getting ready to pull the first @ 405 I started to look at my leg development. Its come a hell of a long ways in the past year.

Yeah sounds like my kind of deal, I like those workouts where you spend the entire time in the power rack. :)

And your completely right regarding the commercial gym thing, hell even a 3 plate squat gets you looks of unease, when in reality it's not that much weight (realitiely speaking of course). I can only imagine the looks the real freaks must get, because I have experienced it and I'm sure you have aswell, people just don't have a clue what it possible with dedication and hard training.

Gotta love the looks tho :p

Especially the biceptz guys, who are too afraid of crushing their ego by stepping into a squat rack to actually Squat

375 for a triple is sick dude. Nice work.
Have you tried bumping up teh fats? Low carb sucks, but extra fats help.

*stomach growls*

haha thanks thick. Yeah my fats are relatively high. Its about the only thing that fills me up. Red meat is a savior :p

I hate to say this; but we had a subcontractor take us out for lunch today and I ate a pizza at Harper's. lol :(

LSU1

11-30-2006, 04:50 PM

damn bro, 375x3 is awesome. hell of a workout there ironmannnn

IRONMANN1

11-30-2006, 07:27 PM

damn bro, 375x3 is awesome. hell of a workout there ironmannnn

Thanks bro; I have an obsession for leg work :p

I'm gonna get some vids up from my next lower session..

IRONMANN1

12-01-2006, 06:58 PM

1 Hour 30 Minutes

DB Incline Press:
60x15
80x8
100x5
100x5
100x6

BB Standing Military Press:
95x6
135x5
135x5

Dips:
BWx8
+45x7 or 8 :confused:
+45x6
+45x6

Seated lateral raises:
20x10
30x8
25x8

Flat DB flys: Feet Elevated
35x10
45x10
55x8

Bent over rear delt raises:
30x8x3

Front Raises:using a standing lateral weird machine
40x8x2
50x8

Supersetted with:

Wide Grip Hammer Strength Chest Press:
180x8
270x5
180x6

Skull Crushers:
50x12
60x10
70x8

Cable V Bar Press Downs:
80x15
110x10
130x10

Yowsa big workout :p But...there were tons of iso's. I changed up gyms tonight so it was a different atmosphere, which was nice. DB inclines went great. Set a new PR with 100x6. BB Military and dips were difficult after the inclines, but it went pretty well. I love the dumbells this gym had; the 1 piece Iron Grip bastards :D. I flew thru the iso's. pretty much only had 30 seconds rest in between sets.

Fun workout :)

Back and bi's tommorrow :)

(I know i've kinda changed up my routine again) lol

Its still an Upper/lower...Just a bit of a variation:
Legs
Chest/Delt's
Back/Traps
I'll either throw in arms randomly or have an arms day every other week.

Back/traps tommorrow :D

Rune

12-01-2006, 07:10 PM

Damn.. thats a helluva lot of volume bro. You going to be keeping exclusivly to high volume training or will you be taking some exercises into the lower rep ranges?

IRONMANN1

12-01-2006, 07:17 PM

Damn.. thats a helluva lot of volume bro. You going to be keeping exclusivly to high volume training or will you be taking some exercises into the lower rep ranges?

haha i know it is bro. If you notice the big compound lifts are lower volume ;5-6 reps. My iso's i do relatively high like most people. I felt good in the gym tonight and just blasted the sh!t out of my chest/delts. Putting down the alcohol is going to make a huge difference, really fast. So i'm expecting to make some quick strength gains.

I wont have this many exercises all the time thats for sure :p

But sometimes ya just feel like goin crazy..know what i mean?? lol

I doubt i'll go lower than 5 reps on my compounds very often. Unless its a 1rm attempt on either Flat bench press or Squats. (Deadlifts are an exception obviously)

LSU1

12-01-2006, 07:19 PM

cool session. nice PRs on the inclines

Rune

12-01-2006, 07:29 PM

Putting down the alcohol is going to make a huge difference, really fast. So i'm expecting to make some quick strength gains.

Yeah definitely, it's tough (concidering our ages) to keep away from the party scene, I know I definitely do a bit more of things I know I shouldn't. :o All in moderation though bro.

IRONMANN1

12-01-2006, 07:45 PM

cool session. nice PRs on the inclines

Thank ya much LSU :)

Yeah definitely, it's tough (concidering our ages) to keep away from the party scene, I know I definitely do a bit more of things I know I shouldn't. :o All in moderation though bro.

I purposely planned my workout tonight to start at 8 just so i'd have to stay in tonight. I knew i'd have to get to the house after the lift, cook my PWO meal, and shower. By then i'd be tired and not feel like going out lol...

I've always loved a good drunk; and the women i love even more. But Powerbuilding is more important to me/us right? :)

A little sacrifice/dedication will go a long ways :)

Rune

12-01-2006, 07:57 PM

I purposely planned my workout tonight to start at 8 just so i'd have to stay in tonight. I knew i'd have to get to the house after the lift, cook my PWO meal, and shower. By then i'd be tired and not feel like going out lol...

I've always loved a good drunk; and the women i love even more. But Powerbuilding is more important to me/us right? :)

A little sacrifice/dedication will go a long ways :)

haha I know what you mean. Fridays are always my deadlift/rep squat day and I'm so trashed by the end of them I really don't want to do much, so it keeps me in line a little. I've been trying to keep to going out and really going crazy to 1-2 time/month, doing this in my spare time has worked wonders for my social skills too because now I can go out now and have a good time without drinking, smoking, etc.

IRONMANN1

12-01-2006, 08:02 PM

haha I know what you mean. Fridays are always my deadlift/rep squat day and I'm so trashed by the end of them I really don't want to do much, so it keeps me in line a little. I've been trying to keep to going out and really going crazy to 1-2 time/month, doing this in my spare time has worked wonders for my social skills too because now I can go out now and have a good time without drinking, smoking, etc.

So when you go crazy...how many drinks do you consume?? lol

Also, when you moderately drink, how many do you consume??

I really enjoy drinking, and dont want to give it up, but i'd like to go out and have a few...it cant be that bad to have 6 or so once a week can it?

Sure beats me goin out 2-3 times a week and drinking 20 per night lol

Rune

12-01-2006, 08:06 PM

So when you go crazy...how many drinks do you consume?? lol

Far too much, being 220lbs doesn't help me much here.. as far as how crazy, I've consumed somewhere on the order of 26 beers over the course of a night, and 5 in under 2 mins (lol should I really be bragging about this)

Also, when you moderately drink, how many do you consume??

I really enjoy drinking, and dont want to give it up, but i'd like to go out and have a few...it cant be that bad to have 6 or so once a week can it?

Sure beats me goin out 2-3 times a week and drinking 20 per night lol
If I go out to a lounge or whatever to chill I useually will get a couple (1-2) rum & cokes or something, the 2-3 nights a week was my first year of university... I don't really know how my liver got though that.

SwagMorris

12-01-2006, 08:31 PM

Damn, nice DB Incline. PR on very last set:eek: I always go for the PR on the 1st or 2nd:D

That's some big volume. Looks like your just basically doing a Push/Pull/Legs, which is what I'm kind of doing now, except I'll be doing shoulders with back.

Seems like your laterals are lagging a bit. Maybe use a little less strict form? Like hold the elbows at around 45*? Just a thought.:)

IRONMANN1

12-01-2006, 08:40 PM

Far too much, being 220lbs doesn't help me much here.. as far as how crazy, I've consumed somewhere on the order of 26 beers over the course of a night, and 5 in under 2 mins (lol should I really be bragging about this)

If I go out to a lounge or whatever to chill I useually will get a couple (1-2) rum & cokes or something, the 2-3 nights a week was my first year of university... I don't really know how my liver got though that.

Yep...i used to have the nights where a case wasnt even a challege...pretty sad really :(..we also used to have personal 1/5 night lol :eek:

But thats what i'm going to start doing; going out and just having a couple liquir drinks...sippy sip sip

Damn, nice DB Incline. PR on very last set:eek: I always go for the PR on the 1st or 2nd

That's some big volume. Looks like your just basically doing a Push/Pull/Legs, which is what I'm kind of doing now, except I'll be doing shoulders with back.

Seems like your laterals are lagging a bit. Maybe use a little less strict form? Like hold the elbows at around 45*? Just a thought.:)

Thanks bro. I went to the peak on 51. I love their dumbells :p
Yeah i guess it has now kinda morphed into a push/pull/legs lol..never ceases to stop changing

I believe this is the first time i've ever done laterals seated; and damn its tough. My form is strict tho. I've never really gone heavy on Iso's...maybe i'll change that up a bit..thanks bro :)

Night everyone!

Chrisx9118

12-02-2006, 10:18 AM

Those are some serious workouts you got going on here bro.

Subscribed.

IRONMANN1

12-02-2006, 11:30 AM

Those are some serious workouts you got going on here bro.

Subscribed.

Thanks for stoppin by bro; we're workin hard :p

Upper--Back/Traps--1 hour 40 minutes

Wide Grip Pull ups:
BWx6x4

Rack Pulls: Pins 3 inches below Knees
135x10
225x10
315x8
405x3 Singles resting 20 seconds
405x3 Singles resting 20 seconds

BB Bent Rows:
135x15
225x8
245x6
225x8

Shrugs:
225x10
315x10
405x6

DB Pullovers:
60x8
70x8
80x8

Cardio:
30 minutes on treadmill: 4.0 pace @ 5.0 incline: 330 Calories burned

Great workout. First time i've ever done rack pulls so a bit of a trial and error. The saftey bar is permenant and is roughly 3-4 inches below my knees (pins) and im tall so its a very long range of motion. 405 wasnt too heavy, so i'll up the weight next session. BB rows felt good. Set a PR there..

Popped 50 mg ephedrine before my cardio and flew thru that watchin the heels pounce on Kentucky. Feelin good overall and ready to grow!! :D :D

SwagMorris

12-03-2006, 09:46 PM

Solid workout. We BB Row the same.... race you to 315:D That would be a marathon:o

PhreEkGarden

12-04-2006, 04:47 AM

Damn man, nice heavy session. Ive never done a rack pull either thinking of starting soon to try and help my deads. Taking off from the alcohol helping? Im in the same boat really.. Taking it easy for awhile, im going to go cold turkey for a few months before summer.(might work with iron addict) But yeah my tolerence has gone down to nothing.. which is not really bad but when you can kill a case its pretty cool =P I had a video of me doing a 2 story beer bong out of a window at JMU, was 8 beers in a matter of seconds.. lol. Harddrive died and I didnt have it backed up though... sad stuff. Im hoping to feel some improvement though from taking it easy and not getting wasted etc..

IRONMANN1

12-04-2006, 05:09 AM

Solid workout. We BB Row the same.... race you to 315 That would be a marathon:o

Thanks dan! Yeah man 315 is a ways away :p, but we'll get there soon enough. How the move go bruh??

Damn man, nice heavy session. Ive never done a rack pull either thinking of starting soon to try and help my deads. Taking off from the alcohol helping? Im in the same boat really.. Taking it easy for awhile, im going to go cold turkey for a few months before summer.(might work with iron addict) But yeah my tolerence has gone down to nothing.. which is not really bad but when you can kill a case its pretty cool =P I had a video of me doing a 2 story beer bong out of a window at JMU, was 8 beers in a matter of seconds.. lol. Harddrive died and I didnt have it backed up though... sad stuff. Im hoping to feel some improvement though from taking it easy and not getting wasted etc..

Thanks PhreEk :) Rack pulls are tougher than i thought they were. Being 6'2 and not able to adjust the pins made it one hell of a long range of motion. Felt it hitting my back though, which was much needed. As for the alcohol, i gave in Saturday night and went out. I said i was only going to have 5-6 beers and ended up running into old college buddies. The rest is a blur :(. I didnt get slap drunk, but prolly had 12 drinks or so throughout the night, which is 6 more than i should of had. 8 beer bong :eek: THats insane lol...most i've bonged at one time was 4; but thats all it would fit :p

ThickAsABrick

12-04-2006, 06:38 AM

I really enjoy drinking, and dont want to give it up, but i'd like to go out and have a few...it cant be that bad to have 6 or so once a week can it?

Just stick to one glass/day :D

Haha, in all seriousness, I think it's fine to have a few once in a while. I limit myself to Fridays and Saturdays. Fri I have only a few beers (since I workout Sat afternoon), and Saturday I have whatever I feel like.
And nice rowing dude.

IRONMANN1

12-04-2006, 06:45 AM

Just stick to one glass/day :D

Haha, in all seriousness, I think it's fine to have a few once in a while. I limit myself to Fridays and Saturdays. Fri I have only a few beers (since I workout Sat afternoon), and Saturday I have whatever I feel like.
And nice rowing dude.

Thanks thick! ROFL at that glass of wine :D :D

Rune

12-04-2006, 07:29 AM

jwdjrs

12-04-2006, 07:35 AM

Just stopped in to say hi, Nice journal man, Carolina whipped up on us Saturday :) I'm glad I'm not much into basketball

IRONMANN1

12-04-2006, 07:47 AM

Strong rowing. For your rack pulls you can always move some extra plates into the rack to stand on, the pins at my gym jump around too much (move it doen 1 nothc is like 4" or so) so I useually just stand on a couple plates to get the exact height that I want.

Thanks rune! I'm having a mental block right now; but wouldnt me standing on plates make the ROM even larger?? :confused: I'm an idiot on monday morning so excuse me if that was an ignorant statement lol :D I think the height is fine, its just a big ROM so i'll have to add weight slowly. I was thinking 495 would be cake as i was setting up; but when i got to 315 it wasnt real easy; so i knew 405 was going to be pretty tough..and it was.
Oh, i miss pulling conventional :(

Just stopped in to say hi, Nice journal man, Carolina whipped up on us Saturday :) I'm glad I'm not much into basketball

Thanks for stopping by jw!! THe journals a bit of a mess right now; just tryin to find a routine i can somewhat stick to! :D

Rune

12-04-2006, 07:49 AM

Thanks rune! I'm having a mental block right now; but wouldnt me standing on plates make the ROM even larger?? :confused: I'm an idiot on monday morning so excuse me if that was an ignorant statement lol :D

lol wow.. that must have been my Monday morning brain fog going again. :o

*smacks head*

IRONMANN1

12-04-2006, 07:57 AM

lol wow.. that must have been my Monday morning brain fog going again. :o

*smacks head*

hahaha Monday mornings will do wacky things to ya bruh :D

I'm gonna try some different gyms around my area; hopefully i'll stumble upon one where the pins are adjustable.

IRONMANN1

12-04-2006, 07:14 PM

Heavy Lower--1 hour 20 Minutes

Squats:
135x10
225x5
315x5
405x3
315x5

SLDLs: Off 4'' Platform
135x8
225x8
315x5
365x3

Seated Calf Raises:
90x12
180x10
90x10

Leg extensions:
180x8
255x8
255x10

supersetted with:

Standing calf raises:
178x12
255x10
255x10

Lying ham curls:
100x8
120x6
120x5

Ok. 315 on squats felt like 225 normally. The first 5 reps of 315 were repped out so fast it even scared me. I had planned go for a tripple with 385, but knew a buddy at the gym who could give me a perfect spot. So i loaded up 405 with intensions of repping out a tripple. Rep 1 was butter, depth achieved below parallel. Rep 2 was rediculous. I squatted it down so focking low my arms touched the saftey bars :eek:. I got the weight up with about all i had in the tank. The 3rd rep achieved parallel. A very successful set IMO. SLDL's went extreemly well. i prolly didnt need the platform as i was doing more of a Straight-back SLDL but used it anyway. 365 did not feel overly heavy at all. A trainer came up to me after the set of 365 and said he'd never seen any one SLDL that kind of weight. Made me feel special :p. The rest of the workout was supersetted pretty much.

I promise vids of next lower session :p

Rune

12-04-2006, 07:37 PM

Wow man, 4 plates for reps!! You must be built for squatting bro. Nice work with the SLDL's aswell.

IRONMANN1

12-05-2006, 05:12 AM

Wow man, 4 plates for reps!! You must be built for squatting bro. Nice work with the SLDL's aswell.

Thanks big rune. Squatting, and lower in general has always been my strong point. I, contrary to most, love squatting. I believe i've missed 2 weeks of squatting in a little under two years, so thats how the strength has built up. You know man, if you squat heavy, your numbers are going to go up, no matter who you are :)

PhreEkGarden

12-05-2006, 05:52 AM

Thanks big rune. Squatting, and lower in general has always been my strong point. I, contrary to most, love squatting. I believe i've missed 2 weeks of squatting in a little under two years, so thats how the strength has built up. You know man, if you squat heavy, your numbers are going to go up, no matter who you are :)

Ill remember this everytime I feel like im going to die with the squat bar on my back. =P

IRONMANN1

12-05-2006, 05:59 AM

Ill remember this everytime I feel like im going to die with the squat bar on my back. =P

Well hey, if you do die, you will of died honorably with a damned lot of weight on your back :p

ThickAsABrick

12-05-2006, 06:10 AM

Squats:
405x3

SLDLs: Off 4'' Platform
365x3

I promise vids of next lower session :p

Badass.
Lookin' fwd to the future vids.

IRONMANN1

12-05-2006, 06:26 AM

Badass.
Lookin' fwd to the future vids.

You got it homie :p

PhreEkGarden

12-05-2006, 06:32 AM

You got it homie :p

Oh hell yeah, I wanna see those.

IRONMANN1

12-06-2006, 05:17 AM

Chest-->1 Hour 15 Minutes

Flat BB Bench Press:
135x15
185x8
225x8
275x3

Incline BB Bench Press:
185x6
225x4
245x2

Decline BB Bench Press:
225x6
245x4
275x4

Flat Flys: Feet Elevated
40x10
50x10
60x10;40x8

Low Pully cable flys:
50x15
60x10
50x10

Dips:
BWx10
+45x6 My dip belt broke :mad:
BWx8x2

My buddy penline was in town, and he wanted to blast chest so thats precisely what we did. We made our rounds with the barbells then finished with isos. He played D1 college baseball and BP's 405+ so you can imagine what he tried to do to me with the weights. Take the BB pressing weights with a grain of salt because nearly every last rep of the heavy set (at least) was assisted. I havent had a session like this in forever, and quite frankly cant stand them; but simply put its how he trains. I was actually suprised at my Barbell pressing strength as i havent touched one in a couple months. 225 on flat still felt pretty light so happy about that i guess. 275 wasnt so light however lol. I did get a couple by myself. He's here all week so i'm taking today and Thursday as off days...then he's picking a shoulder routine Friday and i'm picking a back routine saturday. THen its back to my standard upper/lower type protocol. Oh yeah, after my first set of weighted dips i dropped the belt on the ground and it busted the locking mechanism right off...cheap grizzly equipment :mad:

p.s. There might of been a pr in there but i'm not counting it simply because dont remember exacly what reps from what sets i actually lifted 100% myself.

ThickAsABrick

12-06-2006, 05:35 AM

IRONMANN1

12-06-2006, 06:07 AM

20 set chest workout! :eek:
Volume, ftw.
It does kickass working out with buddies you haven't see for a while. Gotta make sure to have things firing on all cylinders those days.
Say hellllllooooooo to DOMS tomorrow. :D

LOLZ i know...its so funny cause i was thinking the EXACT same thing to myself last night. Penline expects me to lift similar weights as him and there just aint no way. He tried to push me to flat and decline 315...but i knew it was risky. Wasnt touching that...at least yet lol..

Yep tomorrows gonna be a soooooreeeee day :)

jwdjrs

12-06-2006, 06:32 AM

It sucks your belt broke :(, least you got a good workout in :) Peace bro

Rune

12-06-2006, 12:51 PM

Wow, thats a hell of a lot of volume.. and a pretty sick chest workout too, damn! :eek: Sucks about the dip belt though, and only w/ 45lbs, you can always go buy one of those ultra sturdy carabeeners from Home Depot or something, much stronger.

IRONMANN1

12-06-2006, 05:55 PM

It sucks your belt broke :(, least you got a good workout in Peace bro

Well it was kinda my fault. I dropped the belt from like 3 feet in the air and it landed on the locking mechanism :p. Thanks for checkin in bro; catch ya in the sea :)

Wow, thats a hell of a lot of volume.. and a pretty sick chest workout too, damn! :eek: Sucks about the dip belt though, and only w/ 45lbs, you can always go buy one of those ultra sturdy carabeeners from Home Depot or something, much stronger.

yup, Too much IMO. The guy i worked out with is nuts, so i knew what was coming :). Yeah bro, i already got one of those carabeeners, gonna hook it up to the belt next session :)

IRONMANN1

12-08-2006, 05:22 AM

11/07/06--Arms :o--45 Minutes

Barbell Curl:
65x15
95x10
105x6
supersetted with:
CGBP:
135x10
155x8
175x8
185x6

EZ Bar Preacher Curl:
65x8
85x6
85x6
supersetted with:
Skull Crushers:
45x10
65x8
85x6

Standing Hammer Curlz:
35x10
40x8
50x6
supersetted with:
V Bar Press Downs:
80x20
120x10
140x8

Cable Curls:
80x10
110x8
140x5; 80x8
supersetted with:
Overhead Tri Extensions:
60x8
70x8
85x6

Whew my workout partner and I flew thru these exercises in under 45 minutes. The pump was insane :eek:. I'm going to start throwing an arms only workout into my routine once every two weeks. I think this will be a great way to sneak in some extra growth and compliment the rest of my sessions. Not that it really matters; but i need to get my curling strength up. I really dont have much bicep at all, so i'm going to try and bring that up some with this added in my rotation.

I measured just for the fun of it when i got to the house and my right bi was just under 17'' and left was right at 16.75. I couldnt touch my face after the lift much less put on my hoodie due to the massive amount of blood in teh mucsle :p

Fun times :)

IRONMANN1

12-08-2006, 06:57 PM

Shoulders with Penline--1 Hour 20 Minutes

Seated BB Military Press:
95x10
135x8
155x5
175x3
185x1
135x7

BB Shrugs:
225x15
315x10
405x10
405x10
315x10

DB Standing Laterals:
30x8
35x8
35x8

DB Front Raises:
30x8
30x8

DB Rear Delts:
30x8
40x6
30x8

DB Arnold Presses:
50x8
60x6
70x3;40x5;30x5.................and spent:)

Holy **** my shoulders were murdered walking out of the gym. Only one more workout with Penline and i'll be back to my upper/lower. 185 on military nearly crushed me; had to get a bit of help from penline. Nearly had it tho. 175 i got the first two..then had some help on the third. All the DB moves nearly killed me. My shoulders are one of my weaknesses, so tryin to focus on em a little more. The damn laterals kill me..

Back tomorrow :)

Rune

12-08-2006, 07:01 PM

Seated BB Military Press:
95x10
135x8
155x5
175x3
185x1
135x7

Your seriously starting to freek me out, our lifts are far too similar bro!! Great session though, crazy volume again.. no way in hell I could handle 8 sets of lateral raises though.

IRONMANN1

12-09-2006, 09:45 PM

Your seriously starting to freek me out, our lifts are far too similar bro!! Great session though, crazy volume again.. no way in hell I could handle 8 sets of lateral raises though.

haha I know right Rune :) crazy sh!t lol..

11/09/06--Back w/ Penline 1 hour 30 minutes

Wide Grip Pullups:
BWx7
BWx6
BWx6

Sumo Deadlifts:
135x10
225x10
315x5x2
405x5x2
455x1

T bar rows w/ close grip attachment:
3-35's x 10
5-35's x 8
6-35's x 8
7-35's x 8
8-35's x 6

Wide Grip Pulldowns:
135x10
165x8
195x8
225x5

Hammer strength iso row machine: One arm at a time
90x10
180x8
270x8
180x10

Another brutal workout. Set a PR on Sumo deads for 455. I've pulled more conventionally but this was a new PR for Sumo style. Broke the ground easily. Lockout was a little difficult. Good pull overall tho. The T bar rows was done old school style with the barbell on the ground and a v bar close grip attachment. 8 35# plates was a bit too heavy for me. Still got a few solid reps. Great workout overall. Gonna take the next 2 days off to recover from my last 3 brutal workouts with Penline. It was fun; but nearly killed me :).

PhreEkGarden

12-10-2006, 04:11 AM

Chrisx9118

12-10-2006, 08:51 AM

Hey man, first time checking in on your journal.....strong stuff!

Nice PR on sumo style deads and nice benching and shrugs.

:Subscribed:

Rune

12-10-2006, 02:35 PM

Nice job on the sumos bro, those T-Bars are massive.. thats like 280lbs!!! :eek: Insane man.

IRONMANN1

12-10-2006, 03:16 PM

Awesome last few workouts, who is penline? a trainer?

Never tried sumo, im sure I will in a future routine...got my deadlift videos up in my journal if youd add your advice if ya have any..=P, not happy with my form but ive never seen it. Hopefully I can fix it without too much trouble...

When I first looked at your journal and saw your avatar I had no idea you would be putting up these kind of numbers, the back pictures in your profile look pretty sick though. =P

I'll def. check out your vids bro...Yeah man my back and legs are very strong in porportion to my other muscles. I lift for strength bro, so i've gone hard from day one. Its a kind of strange raw power :)

Hey man, first time checking in on your journal.....strong stuff!

Nice PR on sumo style deads and nice benching and shrugs.

:Subscribed:

Thanks bro! I'm training for strength, so i go heavy often. Awesome to have you on board. :)

Nice job on the sumos bro, those T-Bars are massive.. thats like 280lbs!!! :eek: Insane man.

haha thanks rune. Back is my strength. I'm loving my workouts right now and am trying to get to the next level in this game.

:D :D Lets press on :)

SwagMorris

12-10-2006, 03:44 PM

Nice Sumo Dead PR bro! Workouts been going good man:)

IRONMANN1

12-11-2006, 05:04 AM

Nice Sumo Dead PR bro! Workouts been going good man:)

Yo dan! Thanks :) Get yo ass round here more often :p

PhreEkGarden

12-13-2006, 02:16 PM

Was just checkin in here to see if those vids were up yet... get on it! lol

IRONMANN1

12-14-2006, 05:05 AM

Was just checkin in here to see if those vids were up yet... get on it! lol

haha...sorry been in Atlanta for business. I'll be hitting legs and recording tonight...providing i feel well and have energy (partied with the company in Atl :cool:. Should be good to go tho..:)

IRONMANN1

12-15-2006, 04:43 AM

12/14/06--Lower--1 hour

Squats:
135x10
225x8
315x5
405x3 Vid Below
315x6

SLDL:
135x10
225x8
315x4 Vid Below
315x5

Did some calfwork and a couple sets of leg extensions to finish the energyless workout. I've treated my body like complete **** the past 4 days by eating/boozing like a total idiot. We had a management conference in Atl and everyone got bombed :( :). I know I know. Anyways take the vids for what their worth. I had a spotter on 405 just because i had no energy whatsoever and told yall i'd get this vid out :). He tried to touch me on the second rep; but look closely and I pushed him away with my right arm :p. The SLDL vid is pretty much crap. I lost my grip on the fourth rep (forgot to alternate my grip). I'm good for many more reps. Anyhow, enjoy lol

Vids:
Squat-405x3
http://www.youtube.com/watch?v=tlB1mzgxHOw

SLDL 315x4
http://www.youtube.com/watch?v=DgfKRvgGPIs

ThickAsABrick

12-15-2006, 06:00 AM

Hard to tell for sure with the spotter butthumping you, but looks like you got pretty good depth on the squats :D
Nice.

littlechick

12-15-2006, 06:02 AM

lol,,sorry needed to comment..saw a guy spotting a girl like that at the gym the other day and thought "hey, that's hawt", two guys though...not so much :( lol
good squatting...

IRONMANN1

12-15-2006, 06:09 AM

Hard to tell for sure with the spotter butthumping you, but looks like you got pretty good depth on the squats :D
Nice.

lol i knew i'd get some hell for that :mad: But each of the squats broke parallel, which is always the goal :)

lol,,sorry needed to comment..saw a guy spotting a girl like that at the gym the other day and thought "hey, that's hawt", two guys though...not so much :( lol
good squatting...

haha...there was no contact; i repeat NO CONTACT! :p

but thanks ya! :)

littlechick

12-15-2006, 06:11 AM

hard to tell from that angle ;)

ThickAsABrick

12-15-2006, 06:13 AM

hard to tell from that angle ;)

Naa, he keeps *those* videos somewhere else ;)

405 x 3 is really impressive bruh.

jwdjrs

12-15-2006, 06:18 AM

Squats looked good man, I hope after the first of the year to hit a full range 405 !!

IRONMANN1

12-15-2006, 06:19 AM

hard to tell from that angle ;)

lolz, i really cant make a comback to that other than, I love women :p

Naa, he keeps *those* videos somewhere else ;)

405 x 3 is really impressive bruh.

haha....thick is just pissed because i wont let him star in any. He's always the fluffer :D

Thanks man!

IRONMANN1

12-15-2006, 06:20 AM

Squats looked good man, I hope after the first of the year to hit a full range 405 !!

Thanks jw!

You got that in the bag bo :D

*Big deep breath and SQUAT!*

PhreEkGarden

12-15-2006, 12:59 PM

IRONMANN1

12-18-2006, 05:03 AM

Damn man nice vids, good depth for how much you were pushing. Nice SLDL's too... you said the SLDL's help your squat you think, I tend to like RDL's. They will help right? They seem to hit the hams good. Do you think drinking alittle on thurs or fri will effect the next weeks workout really? If you get back to eating good on sat/sun.

Really like the videos, 4 plates is my long term goal.. =P
Short term for end of year is 315.. did 295 yesterday. MIGHT be able to make 315! heh

Edit: Oh and nice spotter, when I did 280 I think I was worried about my spot some so it felt heavier.. had a good spot on 295 though and was only thinking about lifting the weight. The butthumping did make me laugh though.. lol. and LC's 'hawt' comment. good stuff

Thanks bro! Yeah man, RDL's will def. help with your squat strength. They nail the hams and glutes well. As far as drinking goes, i'm fighting this battle right now; and have been since i started lifting. There is no telling how much further along with my strength goals i would be if i didnt drink. I love to drink, and for that matter, my whole family does. If you can drink in moderation and dont eat terribly, i think its doable. You have to have some fun, and living the life of a hermit is no fun. If you enjoy having some drinks i say do it. BUt limit it to one day per week. And if you get ripped, dont do it more than 1 time per month. Getting ripped takes quite a few days to recover from. I'm phasing it out, but still go out pretty hard one day per week. And i'll end up eating fast food the next day :o.

Keep on squatting phreek; 3 plates is only a matter of short time :p

IRONMANN1

12-19-2006, 08:47 AM

Upper--Back--1hour 30 minutes

Wide-grip Pull ups:
BWx6x3

Sumo Deads:
135x10
225x5x2
315x5x2
405x3x2 Full deload, regrip, and go

Bent Rows:
135x10
205x8
255x6
225x8

Finished up with Pull downs supersetted with Close grip seated cable rows. Pretty decent workout. Nothing special with deads but set a new PR on rows. Last few reps were a bit jerky. Trying to get healthy again and stay away from the party scene. I've really got some thinking to do because I'm having some serious issues with drugs and alcohol on the weekends. I'm ruined mon-wednesday from what i do on the weekends. It is unacceptable. I've been on antibiotics the past week; but stupidly still went out all weekend, so i wouldnt be suprised if i got sick again.

meh :mad:

Rune

12-19-2006, 09:09 AM

lol.. that is exactly why I refuse to get a spot when squatting :p

j/k man :)

Good sumos and rows though.

IRONMANN1

12-19-2006, 09:40 AM

lol.. that is exactly why I refuse to get a spot when squatting :p

j/k man :)

Good sumos and rows though.

lol thanks rune. If i'm not feeling real confident in my squatting or any pressing for that matter, i'll ask for a spot in a jiffy. I dont much care for bailing on weight when i'm squatting, especially if i can get a spotter to help me with the rep. A finished rep is always better then bailing, as long as it can be completed safely.

Its time to get strong bro. I'm putting down the alcohol and drugs.

Down with dope, up with hope! :D lolz

PhreEkGarden

12-19-2006, 01:22 PM

Its time to get strong bro. I'm putting down the alcohol and drugs.

WORD! although I quit drugs a few years ago(honestly I just didnt think the effect was good enough for feeling like crap etc...), id say from my experience alcohol effects ya more for a few days(though I wasnt lifting when I was smoking)... not positive though. Im 23 though and GF just turned 21.. so we will be going out some since she hasnt experienced it much.. =P But just like on friday nights and im not getting completely wasted with beer bongs and stuff.. then ill be fine. New years is going to be a big exception though... lol =P

Not a bad workout =0... heavy stuff man nice rows.. How do you do them? Like slightly bent over or like a pendlay row? etc

GET STRONG!

SwagMorris

12-20-2006, 10:53 PM

255x6 on bb rows! We used to be the same strength on those, and now you've blown by me:( I gotsta step my game up.

Panthers suck.:mad:

IRONMANN1

12-21-2006, 05:24 AM

WORD! although I quit drugs a few years ago(honestly I just didnt think the effect was good enough for feeling like crap etc...), id say from my experience alcohol effects ya more for a few days(though I wasnt lifting when I was smoking)... not positive though. Im 23 though and GF just turned 21.. so we will be going out some since she hasnt experienced it much.. =P But just like on friday nights and im not getting completely wasted with beer bongs and stuff.. then ill be fine. New years is going to be a big exception though... lol =P

Not a bad workout =0... heavy stuff man nice rows.. How do you do them? Like slightly bent over or like a pendlay row? etc

GET STRONG!

Sup phreek? I was worse in college but its still killing me today. I only go out on weekends, but punish myself enough that i'm not a human being till wednesday. On top of that I'm always on antibiotics cause i'm fighting a sinus infection (right now) :mad: When i'm not drinking or smoking i'm as healthy as can be. So its time for a life change. Its just no way to live your life, and to be honest, i cant believe i've made the gains i have while drinking heavily. I'm allowing myself 3 drinks when i go out. Then its cut off. Also i'm taking 3-4 days off starting yesterday to get well. Hopefully that plan will work out.

For the bent rows, i try to stay just below a 45 degree angle. It gets a bit more verticle on the heavier rows, but same with everyone.

Lets get big bruh! :D

255x6 on bb rows! We used to be the same strength on those, and now you've blown by me:( I gotsta step my game up.

Panthers suck.:mad:

Yo dan! Missin ya round here bro! bb rows are feeling pretty good bo, and one of us has to nail 315 for reps first :p. Who ever does is posting vids :D

Good to see ya bro!

SwagMorris

12-21-2006, 11:41 PM

Yo dan! Missin ya round here bro! bb rows are feeling pretty good bo, and one of us has to nail 315 for reps first :p. Who ever does is posting vids :D

Good to see ya bro!

315 huh?! That's a little far away;)

littlechick

12-22-2006, 03:54 AM

stopping by to check it out**waves**hi!

IRONMANN1

12-22-2006, 08:22 AM

315 huh?! That's a little far away;)

Dan, i dont know about you...but i can taste it :p..

stopping by to check it out**waves**hi!

Hey LC...what u think... go to the gym today or not?...i'm feelin pretty rough and on antibiotics....but i would loooooooove to go in for a light w/o :p

Maybe some light arms? Hrmmm :p

littlechick

12-22-2006, 08:23 AM

do it, do it...don't be a big wimp..
besides, when else you gonna go???

IRONMANN1

12-22-2006, 08:30 AM

do it, do it...don't be a big wimp..
besides, when else you gonna go???

Haha just the kick in the butt i needed :D

Today starts 11 days of vacation for me :eek: yayayayayayasy :D

littlechick

12-22-2006, 08:35 AM

woo hoo....christmas rocks :)

IRONMANN1

12-22-2006, 08:42 AM

woo hoo....christmas rocks :)

Hellz yeah...especially when your birthday is 2 days before it :eek:

My bday is tomorrow! :D

Got any big plans for the holidays?? I'm hangin around home :cool:

littlechick

12-22-2006, 08:44 AM

Hellz yeah...especially when your birthday is 2 days before it :eek:

My bday is tomorrow! :D

Got any big plans for the holidays?? I'm hangin around home :cool:

Happy BIRTHDAY....you're a capricorn???
god, don't ask,,having 15 people at my house for dinner on the 26th...dinner at the in-laws on the 25 th..and I am working every day up til then...

IRONMANN1

12-22-2006, 08:51 AM

Happy BIRTHDAY....you're a capricorn???
god, don't ask,,having 15 people at my house for dinner on the 26th...dinner at the in-laws on the 25 th..and I am working every day up til then...

Yep i'm a good ol capricorn :p

Sounds like you got a busy holiday planned! Dont work too hard and try to enjoly the holidays amongst all the chaos! :eek:

I'm going to sneak off to the gym for a bit...talk atcha when i talk atcha! :p

littlechick

12-22-2006, 08:52 AM

Yep i'm a good ol capricorn :p

Sounds like you got a busy holiday planned! Dont work too hard and try to enjoly the holidays amongst all the chaos! :eek:

I'm going to sneak off to the gym for a bit...talk atcha when i talk atcha! :p

ya..get your a** movin ;)
capricorns are the devil...

The Real Deal

12-22-2006, 09:01 AM

Hellz yeah...especially when your birthday is 2 days before it :eek:

My bday is tomorrow! :D

Got any big plans for the holidays?? I'm hangin around home :cool:

happy prebirthday man. I got mine in 3 days :D

oh yah, good job on those fking rows.

PhreEkGarden

12-22-2006, 02:04 PM

Yeah man happy birthday, my dads birthday is on the 23rd also.. haha. You ever get jipped cuz people combine your birthday and christmas presents? Some of my relatives are cheap ass's and will do that.. its pretty lame.

IRONMANN1

12-23-2006, 09:06 AM

ya..get your a** movin ;)
capricorns are the devil...

haha thats what i hear. And it proves to be right :p I do love to have fun :)

happy prebirthday man. I got mine in 3 days :D

oh yah, good job on those fking rows.
Thanks bro :) Happy Birfday to you too!

Yeah man happy birthday, my dads birthday is on the 23rd also.. haha. You ever get jipped cuz people combine your birthday and christmas presents? Some of my relatives are cheap ass's and will do that.. its pretty lame.

HAHA yeah it happens occasionally. I've been treated pretty well tho in the past so no complaints.

thanks phreek :)

Forge3

12-24-2006, 08:54 AM

Hey bro, hope you have a

M E R R Y

C H R I S T M A S

And happy belated B-day I sea.

IRONMANN1

12-24-2006, 07:43 PM

Hey bro, hope you have a

M E R R Y

C H R I S T M A S

And happy belated B-day I sea.

Hope you have a blessed Christmas too Forgy. Especially since you took the time to type in all that color :p

Update on the log:

My training will resume as soon as i'm healthy. Fighting a nasty sinus infection. Hopefully will be soon cause i'm itching to get in the gym. I'm rededicated and ready to go :)

PhreEkGarden

12-24-2006, 08:00 PM

kethnaab

12-24-2006, 09:26 PM

Happy Birthday man...take care of that sinus infection. Bleh....

IRONMANN1

12-25-2006, 08:15 AM

Just remember, drugs are bad mmmmmkay. Get better man and lift some heavy stuff. I cant wait to get back in there this week, been taking it easy for 2 weeks cuz of my wrist. Good to go again though now.

Drugs are gone. I'm back bro. And here to stay :p. I'm so ready to get back in the gym words cant explain...Good to hear that wrist is feeling better bro; Dont need anything holding you back from becoming a monster :D

Happy Birthday man...take care of that sinus infection. Bleh....

Thanks bro :) I've been resting the past 4 days and am popping a lot of pills. I think its starting to slowly get better :)

Merry Christmas fellas :)

Rune

12-25-2006, 11:39 AM

IRONMANN1

12-26-2006, 02:03 PM

Thanks for the wishes IM - Christmas is great, I gte to eat all day so I'm doing pretty good.

Hope things are going well for you too bro, and as for shaping up in 2007. You can expect me to take no prisioners, I will be stepping up my game come January, so be ready! :D

Yeahhhhhhhhhh buddddddy :D Glad to hear ya had a good Christmas. I'm ready for the friendly competition bro; 2007 is going to be a great year :)

12/26/2006--Upper--Back--Semi-Deload (sick)

Sumo Deads:
135x10
225x5x2
315x5
365x1
415x1

CG attachment T Barbell Rows:
3-35's x 8
5-35's x 8
6-35's x 8

Bent Barbell Rows:
135x10x2

BTN Pulldowns:
120x10
150x8
135x8

Still a bit sick so i decided to take it pretty easy. Sumo's felt good. My form is looking pretty good (took some vids of the lighter work; will post up some of the heavier lifts next session). My energy level went to **** after sumo's. Strength was still decent, but def. had no drive. Looking forward to getting back my health so i can go at it hard :)

Off of work all week; so i'm a happy camper :)

PhreEkGarden

01-02-2007, 05:15 AM

Been out awhile, hopefully feeling better and eating lots over the holidays. Goodluck in the new year

Rune

01-02-2007, 10:43 AM

yeah dude, back to crushing iron!! :D

IRONMANN1

01-02-2007, 10:53 AM

Hey fellas :)

Sorry havent updated the log in awhile. I've been out of the gym for nearly a week. Had my last horray drinking wise for new years. So now its time to move weight in a crazy way :p.

Gonna nurse myself back to health once again and stay healthy. Looking to get back at it hard mid-late week. Cant risk killing my CNS the shape im in right now...so should be good to go by thursday-friday.

:)

IRONMANN1

01-06-2007, 09:26 AM

1/5/06--Chest/tri's--1 hour 15 minutes(deload)

Flat BB Bench Press:
45x15
95x10
135x10
185x5
225x5x2

Incline BB Bench Press:
135x8
155x5
185x5x2
155x8

Flat DB Flys:
30x10
40x10
50x10
60x7

Dips:
BWx10x3

OH Dumbell extensions:
40x10
50x10
60x10

Press downs: Done on extreemly high pulley; sob is tougher
40x15
60x10
70x10

So i wasnt even going to log this workout because i was a bit embarrassed. But then i remembered i have no one to impress :). I'm still not back to myself, and holy **** i felt weak. 225 felt like 275 on bench press...my form felt like **** too. Note to self: never take 2 weeks off again, even if i'm sick lol. Anywho, it was nice to get back in the gym and get the blood flowing again. Strength will be back in no time.

Back today, i'll prolly be forced to deload again and go higher rep lower weight simply due to my weakness.

But, it sure is nice to be back in the gym :)

Rune

01-06-2007, 09:59 AM

Hey buddy, don't worry about it - I did the exact same thing last christmas(took a whole 2 weeks off) and the same thing happened to me, give it a couple weeks you'll be back in full force dude!

IRONMANN1

01-06-2007, 12:21 PM

Hey buddy, don't worry about it - I did the exact same thing last christmas(took a whole 2 weeks off) and the same thing happened to me, give it a couple weeks you'll be back in full force dude!

Thanks Rune :)

Its crazy how you feel like such a noob when you take a long time off. Every exercise felt like i had never performed it in my life. But, just like you say, it'll be back to normal in no time :)

1/6/05--Back--1 hour 20 minutes

Hammer Grip Chins:
BWx8x3

Sumo Deads:
135x10
225x10
315x5
405x1x3

Bent BB Rows:
135x13
185x8
225x8
205x8

Straight Arm standing pulldowns:
60x10
80x10
100x10
120x8

CG Pulldowns:
135x8
165x7
195x7

BB Curlz: :eek: lol
45x15
65x10
85x10
105x6
85x10

Not a bad workout! My workout partner and i had a blast actually. Saw a bunch of buddies in the gym i havent seen in a long time so that was nice. Intensity was up, i felt good, and relatively strong. Still took it pretty easy on the big lifts, but form felt good which i didnt think it would. No complaints here :) Had to throw de curlz for teh gurlz in there to make em go crazay :p

Rune

01-06-2007, 01:11 PM

Trying to impress all the new "resoloution" chicks in the gym eh man? Looks like a pretty decent workout, you still doing upper/lower or is it more of a BP kind of split now?

IRONMANN1

01-06-2007, 01:24 PM

Trying to impress all the new "resoloution" chicks in the gym eh man? Looks like a pretty decent workout, you still doing upper/lower or is it more of a BP kind of split now?

Technically its still Upper/lower :p. But I went into my last two workouts just trying to get the blood flowing. So just went in and did some of the standard compound moves. It happened to be chest and back :)

But i'm going to morph to a Push/pull/legs/arms routine starting Monday. Its pretty much what i was doing before + the arms every couple weeks.

kennny d

01-06-2007, 01:28 PM

Trying to impress all the new "resoloution" chicks in the gym eh man? Looks like a pretty decent workout, you still doing upper/lower or is it more of a BP kind of split now?

lol

nice workout dude

IRONMANN1

01-07-2007, 09:26 AM

lol

nice workout dude

Thanks dk...looking forward to this year in the gym :)

Holy shiat my entire upper is sore :eek:

I love it! :p

IRONMANN1

01-07-2007, 12:27 PM

The Brotherhood

01-08-2007, 11:26 AM

hahah, i like your beer count thing. 6 pages to read through, ima get started!

IRONMANN1

01-08-2007, 12:07 PM

hahah, i like your beer count thing. 6 pages to read through, ima get started!

haha good deal bro. Glad to have ya following along. The next few months are going to be huge for me. Big gains coming :)

Oh, keep up with your style bro. It seems to be working. And, dont listen to the ranters about your style, they can be tough at times :p

littlechick

01-08-2007, 12:13 PM

if you think the stepmaster is hard..try the stepmill ;)

IRONMANN1

01-09-2007, 06:03 PM

if you think the stepmaster is hard..try the stepmill ;)

stepmill :confused:

1/9/07--Lower--1 hour 25 minutes

Beers:0

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

SLDL off 6'' Platform:
135x10
225x8
315x6
315x6

Leg extensions:
180x8
stack x 8
stack x 8

Standing calf raises:
lots x 10
lots x 10
lots x 10

Lying ham curls: One leg at a time
50x8
60x6

And fried. Yesterday I thought to myself, wow scott your not taking creatine. I've been off creatine now for 2 weeks so thats were some of my strength went. I'm stupid lol. My entire upper body is sore, my obliques and mid section is throbbing from abwork 2 days ago as well. Try doin squats with your core sore. Aint fun lol. But, it was a good workout over all. Getting back into the swing of things and really enjoying my gym time.

I'm going to go ahead and set goals which i am to accomplish by the 1st of may:

Squat: 455x5
Deadlift:535x1
Incline Bench: 275x3
Seated Military Press: 185x5
Hammer chins: +45x8

So, I feel comfortable with the squat, deadlift and military goal. The incline and hammer chins are going to be difficult, but i'm going to put extra work into it with lots of assistance work. I've never been a good chinner, so lots of work will be going into that.

So, here we go. :)

PhreEkGarden

01-10-2007, 02:01 PM

Wow strong calf raises! lol.

Goodluck with your goals man, those are some big numbers :eek:
Get back on the creatine! =P

IRONMANN1

01-10-2007, 03:46 PM

Wow strong calf raises! lol.

Goodluck with your goals man, those are some big numbers :eek:
Get back on the creatine! =P

Sup bruddah! Yeah a few of the numbers are long shots (incline) but that just means I'll have to work extra hard :)

Just put a order in with bb.com today so should be back on creatine in no time :p.

Gym time :cool:

IRONMANN1

01-10-2007, 06:53 PM

1/10/07--Upper--Overhead Press/Chins--1 Hour 35 Minutes

BB Seated Military Press:ME
45x15
95x10
135x5
155x5
145x4

Chins:Shoulder Width grip
BWx8
BWx7
BWx6
BWx5
BWx4

DB Inline:RE
40x15
70x10
80x7
80x7

Seated DB Laterals:
20x8
35x8
35x8
25x8

Dips:RE
BWx10
BWx15
BWx10
BWx10
BWx5

Soooo a very enjoyable workout. I'm getting back into the swing of things and starting to feel my size come back. BB military was a bit weak, but looking forward to quick progress. Chins are something that i've never really focused on. My partner and I set the goal to get to 30 chins (i know its pathetic, but gotta start somewhere :o) and it took 5 sets. I'll add weight when I can pump out 50 in 5 sets. The rest of the workout was Repition work. This new plan is set up very similar to Dom's w/o. His goals are in line with what i'm trying to do in the grand scheme of things so this cant be a bad plan.

Feeling great! :)

littlechick

01-10-2007, 06:55 PM

nice dips and chin's :)

Rune

01-10-2007, 07:31 PM

Solid workout dude, liking the set up, a little reminicent of my own structuring, hope it works well for you man!

IRONMANN1

01-11-2007, 06:49 AM

nice dips and chin's :)

Thanks ya maam :)

Solid workout dude, liking the set up, a little reminicent of my own structuring, hope it works well for you man!

Thanks bruh. Yeah i've been eye balling alot of journals lately and decided to go this route. Aqua sent me a lot of info on push/pull and i almost went that way but decided to stick with this. Yeah it is similar to your routine as well, and this looks to work wonders for strength. Big compounds ftw.

I've got a little bit of catch up to do regarding your strength and progress as of late....but u better believe i'm game! :p

Vids and pics soon

PhreEkGarden

01-11-2007, 02:16 PM

Nice workout indeed. Have you tried weighted chins yet? Is your lower body stronger then your upper in comparison? Just wondering since you are squatting soo much and deadlifting a ton.

gymratluke

01-11-2007, 02:47 PM

I'm in! Better late then never!!! You got some serious goals to hit by May!!!

Rune

01-11-2007, 04:50 PM

IRONMANN1

01-11-2007, 07:26 PM

Nice workout indeed. Have you tried weighted chins yet? Is your lower body stronger then your upper in comparison? Just wondering since you are squatting soo much and deadlifting a ton.

In all honesty I'm just flat out a weak chinner. I've never given chins the respect they deserve. But this is going to change. I'm over a month away from adding any weight to chins. Once i get to where i can chin 50 reps in 5 sets i'll add weight.

My lower body has always far surpassed my upper body. I'm trying to turn this around with upper/lower. Now i'll be hitting each major upper bodypart twice a week which will be very beneficial. Seems like my lower has always been a super responder to heavy weight training.

Watch though, when i put down alcohol my poundages jump very fast. I'll be inclining 110's before long.

I'm in! Better late then never!!! You got some serious goals to hit by May!!!

Thanks luke! The one i'm worried about most is the incline BB press. But i'm gonna give it everything I got :)

I've seen a number of your vids on youtube bro. You've got some big lifts under your belt man!

He's scared, he knows he can't compete with me on the chinups! :p

Rune you would embarrass me on chins lol. But i'm looking forward to wreaking some noob gains on this exercise. I'm going to incorporate some type of chinning into nearly every upper session to address this.

Dont get a big head on ya boyeee cause I've gotten this strong being an alcoholic. Imagine me sober bruh :eek:

Rune i'm coming for you man.....with video confirmation :eek: !!! LOL

Rune

01-11-2007, 07:47 PM

Rune you would embarrass me on chins lol. But i'm looking forward to wreaking some noob gains on this exercise. I'm going to incorporate some type of chinning into nearly every upper session to address this.

Dont get a big head on ya boyeee cause I've gotten this strong being an alcoholic. Imagine me sober bruh :eek:

Rune i'm coming for you man.....with video confirmation :eek: !!! LOL

lol, yeah no worries bro, just giving you a bit of a hard time, it's kind of my specialty. :p

Cutting out the heavy drinking will definitely help, I cut out my nearly daily smoking habbits (no... not cigarettes either) about 3 weeks ago and it's made a big difference, so no doubt your gonna see some good gains to come soon!

I look forward to the competition, I would like to get to chinning 3 plates this year I hope, that would be freekin sweet!

ElSpaceBandito

01-11-2007, 07:57 PM

1/7/05--Cardio;grip work;forearm work;abs--1 hour 15 minutes

Beers:0

Cardio:
StairMaster--15 Minutes @ level 9. Burned 210 calories.

Grip work: Static Holds:
135x30 Sec.
225x30 Sec.
315x15 Sec.
315x15 Sec.
315x15 Sec.
225x30 Sec.

Forearm Work:

Seated Wrist Curls:
40x15
50x15
60x10

BTB Barbell Wrist Curls:
45x15
65x15
95x10x3

Abs:
Decline situps with 4KG swiss ball being thrown at me:
~3x15

Leg raises:
~3x15

Pretty decent workout. Got the sweat flowing like a river :). I tell you what, I'll never make fun of anyone on a stairmaster again, cause those bastards are tough :eek:. **** lol. Abb work blows like always :p.

Starting Push/legs/pull/arms routine tomorrow, cept starting with legs :)

hey mate, have you thought of getting some Captains of Crush and incorporating them as well as doing some pinch plate exercises as part of your grip workout? coz that way you'll tackle all three aspects of grip training - crushing, pinch, static holding (i think thats them, cant remember exactly :D)

unless ofcourse your not really interesting in grip training and just want to make sure that your strong enough not to drop the bar for deads, then what your doing is fine:)

IRONMANN1

01-12-2007, 05:08 AM

lol, yeah no worries bro, just giving you a bit of a hard time, it's kind of my specialty. :p

Cutting out the heavy drinking will definitely help, I cut out my nearly daily smoking habbits (no... not cigarettes either) about 3 weeks ago and it's made a big difference, so no doubt your gonna see some good gains to come soon!

I look forward to the competition, I would like to get to chinning 3 plates this year I hope, that would be freekin sweet!

haha its cool bro. More fire for the weights :mad: lol

I feel so much better now that i've quit drinking. It'll be 2 weeks this monday since my last drink, and i dont intend on drinking anything soon. My life went straight downhill over the holidays, and that isint happening again. So work and gym is the focus right now.

Chinning 3 plates is incredible rune. Something that i'm far away from. There's no doubt in my mind you'll crush that goal.

hey mate, have you thought of getting some Captains of Crush and incorporating them as well as doing some pinch plate exercises as part of your grip workout? coz that way you'll tackle all three aspects of grip training - crushing, pinch, static holding (i think thats them, cant remember exactly :D)

unless ofcourse your not really interesting in grip training and just want to make sure that your strong enough not to drop the bar for deads, then what your doing is fine:)

My sea bud! Yeah i've got a CoC #1 at the house i use for grip training as well. I pinch inbetween sets every once in awhile. And the static holding is something i rotate into my routine every couple weeks. So I pretty much get the full spectrum :)

Hope all is well fellas :)

littlechick

01-12-2007, 05:10 AM

I am very happy to hear about the non-drinking :) keep it up...

IRONMANN1

01-12-2007, 05:35 AM

I am very happy to hear about the non-drinking :) keep it up...

Well thanks ya LC :)

Its something I wish i had kicked a long time ago, but better now than later. Goals and health are whats keeping me sober now, and that should be plenty to keep me goin strong.

Well that and crushing Rune in the weight room :eek: :p

littlechick

01-12-2007, 05:37 AM

Well thanks ya LC :)

Its something I wish i had kicked a long time ago, but better now than later. Goals and health are whats keeping me sober now, and that should be plenty to keep me goin strong.

Well that and crushing Rune in the weight room :eek: :p

WELL, U ARE KICKING IT NOW, WHICH IS AL THAT MATTERS...CONTINUED SUCCESS :)

IRONMANN1

01-12-2007, 05:41 AM

WELL, U ARE KICKING IT NOW, WHICH IS AL THAT MATTERS...CONTINUED SUCCESS :)

THATS RIGHT!!! TAKING NO FECKING PRISONERS!!!!

work blows :(

littlechick

01-12-2007, 06:12 AM

yep, work blows...but it is FRIDAY!

IRONMANN1

01-12-2007, 06:16 AM

yep, work blows...but it is FRIDAY!

SHO BE! :p

I'm ready to lift, eat, and sleep this weekend! This non drinking thing is really going to help out my career too. I already feel 10x as productive and lively around the office. I think people actually like me now too cause i'm not a hermit LOL :D

littlechick

01-12-2007, 06:17 AM

SHO BE! :p

I'm ready to lift, eat, and sleep this weekend! This non drinking thing is really going to help out my career too. I already feel 10x as productive and lively around the office. I think people actually like me now too cause i'm not a hermit LOL :D

were you drinking at work?? oh nose!!!!
are you going cold turkey...or what is the plan to stay away?

IRONMANN1

01-12-2007, 06:23 AM

were you drinking at work?? oh nose!!!!
are you going cold turkey...or what is the plan to stay away?

lol no i wasnt drinking at work! I was just always hung over and tired thus making me unproductive :(

Yeah i'm going cold turkey for at least a month to detox my body. Once i get healthy and back in shape i'll start going out again and having 3 drinks or so. But i'm done with the binging. It about put me in the grave. I've been on antibiotics for the past 2 months with reoccuring sinus infections, simply because i never let it heal due to my alcoholism. Imagine being on antibiotics for 2 months solid. Rather catabolic i must say lol :(

The plan to stay away from alcohol is simple. I've got goals in the gym. I've got goals with my career. My health is important to me now. Thats enough to keep me away. Everyone on bb.com is a huge support too. 5 of us have began a challenge to quit drinking. So far we're 2 weeks in and no one has drank :)

littlechick

01-12-2007, 06:25 AM

lol no i wasnt drinking at work! I was just always hung over and tired thus making me unproductive :(

Yeah i'm going cold turkey for at least a month to detox my body. Once i get healthy and back in shape i'll start going out again and having 3 drinks or so. But i'm done with the binging. It about put me in the grave. I've been on antibiotics for the past 2 months with reoccuring sinus infections, simply because i never let it heal due to my alcoholism. Imagine being on antibiotics for 2 months solid. Rather catabolic i must say lol :(

The plan to stay away from alcohol is simple. I've got goals in the gym. I've got goals with my career. My health is important to me now. Thats enough to keep me away. Everyone on bb.com is a huge support too. 5 of us have began a challenge to quit drinking. So far we're 2 weeks in and no one has drank :)

inge drinking sucks..I could not imagine feeling that ****ty all the time (the day after) though I have been known to have a few too many on occassion...
I am glad all 5 of you made the choice..easier to do something when others are as well..keep trucking, to all of you-whoever you are.

IRONMANN1

01-12-2007, 06:42 PM

inge drinking sucks..I could not imagine feeling that ****ty all the time (the day after) though I have been known to have a few too many on occassion...
I am glad all 5 of you made the choice..easier to do something when others are as well..keep trucking, to all of you-whoever you are.

I agree 100% LC....power in numbers :)

1/12/07--Cardio--30 Minutes

Eliptical: 20 Min--burned 233 Calories
Treadmill:10 Minutes--120 Calories

Total burned: 353 Calories

My apt. complex has a workout room and thought i'd give it a try for cardio tonight. Went up there and busted out 30 minutes and got a good sweat on.

Looking forward to tomorrow's Heavy DB incline presses and arms. Should be fun :)

kennny d

01-12-2007, 06:53 PM

I agree 100% LC....power in numbers :)

1/12/07--Cardio--30 Minutes

Eliptical: 20 Min--burned 233 Calories
Treadmill:10 Minutes--120 Calories

Total burned: 353 Calories

My apt. complex has a workout room and thought i'd give it a try for cardio tonight. Went up there and busted out 30 minutes and got a good sweat on.

Looking forward to tomorrow's Heavy DB incline presses and arms. Should be fun :)

haha you got a full gym in there too?

IRONMANN1

01-12-2007, 07:19 PM

haha you got a full gym in there too?

lol i cant even really call it a gym. The only thing it would be good for is cardio. It has one of those all-in-one apparatuses, 1 bench, and db's up to 50 lbs i think.

If i was in a hurry i could probably get a decent RE workout with the db's. But for cardio its perfect.

Damn i'm ready to hit the gym tomorrow :p

Anyone on the chat?

IRONMANN1

01-13-2007, 11:27 AM

1/13/07--Incline DB press/Arms--1 Hour 25 minutes

Incline DB Press:
40x15
70x5
80x5
90x5
100x4

Tricep Dips:
BWx10
+45x8
+45x8
BWx10

Supersetted with:

BB Curl:
45x15
65x15
95x8
115x6

CGBP:6'' grip; feet elevated
135x10
185x6
205x4

Supersetted with:

Seated Incline Alternating DB Curls:
35x6
40x6
45x6

OH Tricep Extensions:
50x10
70x8
80x6

Supersetted with:

EZ Bar Preacher Curl:
75x6
85x6
105x5

Cable Pressdown:
80x15
120x10
150x8

Supersetted With:

EZ Bar Cable Curl:
80x10
120x8
140x6

Volume ftw! What an enjoyable workout. My DB pressing strength is starting to come back. Today's set of 100's are now only 2 reps from my current PR. So i should be able to at least equal that next heavy session. My tricep strength is slowly coming back. No PR's set today for that, but it's progressing with out a doubt. My curling strength today suprised me. I believe i set 2 PR's on them, but not 100% positive. Anywho, i'm calling it one :). My very last set was a giant supersetted dropset. I'm starting to shed some weight as i got pretty damn fat over the past month. I'm going to start back up with cardio 3-4 times a week and supplement it with EC. I also will jump on EC during superset workouts like this one. Its pretty much cardio :p.

So now time to eat, sleep and grow.

holla! :D

P.S. LC, i'm gonna make that chilli this afternoon :p

PhreEkGarden

01-13-2007, 11:48 AM

IRONMANN1

01-13-2007, 11:58 AM

Wow strong arms. =P

Nice inclines and CGBP! I think you could do more on OH tri extension though! Although, before getting to that it looks like you already killed you triceps. =P Looks like a fun workout

Thanks Phreek :)

Yeah my tri's were pretty much toast after the dips and cgbp. By that point the ME work turned into RE work. So the OH extensions were repition work, but the 80 lbers were purty tough at that point :p

It was a fun workout bruh! :D

Rune

01-13-2007, 12:05 PM

IRONMANN1

01-13-2007, 12:16 PM

Nice workout bro, lots and lots of volume, looks pretty fun. I think the cardio will really help you out, I know I've felt tons better in the gym since I added in the cardio to my routine, less tired, recovery is better, and I'll be damned if I don't feel so much better during the day too. Really makes me wonder what made me slip a couple months back, stopped being as heath conscious, but it is clearly a very important aspect of doing this kind of thing.

Keep up the fantastic work bro, I see only good things to come for you, and it's certianly helping to keep me going strong!

As for this... we'll just see! :)

Thanks Rune :)

Yeah the cardio is something I need bad. I'm prolly over 20% bf right now and just feel uncomfortable in my skin. And i def. agree with cardio helping ya feel better overall. Energy levels rise, and it will spill over to being more productive at work. j

You know I'm gonna work hard rune. Its the only thing i know how to do. :p

HAHA i was wondering if you were gonna catch that line i said about ya. But i speaketh the truth :D

How was the date homesplice?

Rune

01-13-2007, 12:19 PM

Thanks Rune :)

Yeah the cardio is something I need bad. I'm prolly over 20% bf right now and just feel uncomfortable in my skin. And i def. agree with cardio helping ya feel better overall. Energy levels rise, and it will spill over to being more productive at work. j

You know I'm gonna work hard rune. Its the only thing i know how to do. :p

HAHA i was wondering if you were gonna catch that line i said about ya. But i speaketh the truth :D

How was the date homesplice?

For sure man, you have the determination and dropping the bad habbits is only gonna make things better for you over all. I see everything, espectially the smack talk (lol but I like it!).

Everything went really good, we talked for nearly 5 hours(while playing pool for a while too - I kicked her butt :)) without any kind of awckwardness, it was like I've know her all my life.. really a bit strange to be honest with you(in a good way though).

PhreEkGarden

01-13-2007, 12:21 PM

IRONMANN1

01-13-2007, 12:23 PM

For sure man, you have the determination and dropping the bad habbits is only gonna make things better for you over all. I see everything, espectially the smack talk (lol but I like it!).

Everything went really good, we talked for nearly 5 hours(while playing pool for a while too - I kicked her butt :)) without any kind of awckwardness, it was like I've know her all my life.. really a bit strange to be honest with you(in a good way though).

No doubt bud. Competition ftw!

Awesome man, glad to hear it went well.

Noodz??? LOL

IRONMANN1

01-13-2007, 12:27 PM

Yeah, and ive noticed the less I drink... the less I want to drink. Now whenever I do actually go out and party... (New years) the next day im hungover and weak and realize why I dont want to and wont drink again for awhile.

Exactly. I swear i wish i had learned my lesson earlier. God was speaking to me, i know he was. Cause everytime i went out and got drunk i ended up getting a sinus infection. It was his way of telling me to STOP. So i'm thankful for that.

I look forward to enjoying a couple drinks though. But i'm going to wait awhile. I'm not ready for it yet. I dont know if i mentioned it to you guys, but i've been on antibiotics for the past 2 months because of this ****. I'm now off finally and feeling great. Talking about catabolic.

The support of this forum and people in my life really help the situation. I feel like i owe everyone the biggest thanks in the world :)

Rune

01-13-2007, 12:36 PM

IRONMANN1

01-13-2007, 12:39 PM

In the bars/clubs down there do a lot of them permit smoking? A couple years back(2 I believe) they passed a by-law here that banned smoking in public areas and since then I've noticed I feel a lot better after a night out and stuff.

Nope. Still permitted here. If they banned smoking in bars here, there would be an uprising since there are so many f'ing smokers. I'm def. alergic to cig smoke. I guarantee you i'd feel better if it was smoke free.

Thats incredible your town is smoke free, we need to learn :(

Smoking might be the dumbest thing in this world. Who pays for cancer?

Rune

01-13-2007, 12:43 PM

Nope. Still permitted here. If they banned smoking in bars here, there would be an uprising since there are so many f'ing smokers. I'm def. alergic to cig smoke. I guarantee you i'd feel better if it was smoke free.

Thats incredible your town is smoke free, we need to learn :(

Smoking might be the dumbest thing in this world. Who pays for cancer?

It's not just here, a bunch of the major cities in Canada have similar laws now (although I do believe we were one of the first). I just remeber feeling sick all the time before after going to a bar, especially the next morning my sinuses would be clogged, throat sore. Could be a big part to your issues there.

Only downside is I gotta put up with this goddamn cold weather - with the wind it felt like about -50 fahrenheit here yesterday!

PhreEkGarden

01-13-2007, 12:43 PM

They passed that law jan 1st here in DC. Some bars were so bad you couldnt even see it was so smokie. I never complained though or anything but I think its awesome that eventually laws like that are going to be everywhere.

IRONMANN1

01-13-2007, 12:53 PM

It's not just here, a bunch of the major cities in Canada have similar laws now (although I do believe we were one of the first). I just remeber feeling sick all the time before after going to a bar, especially the next morning my sinuses would be clogged, throat sore. Could be a big part to your issues there.

Only downside is I gotta put up with this goddamn cold weather - with the wind it felt like about -50 fahrenheit here yesterday!

Yeah i reckon smoking wont be allowed in any establishments soon enough. Yep...same symptoms for me, then they turn into an infection.

Keep that cold up there Rune!....:eek:

Its 70 and sunny today here :)

They passed that law jan 1st here in DC. Some bars were so bad you couldnt even see it was so smokie. I never complained though or anything but I think its awesome that eventually laws like that are going to be everywhere.

Yep. I dont see why non-smokers should be punished because some want to smoke. Thank goodness the gov'ts realize this. :)

I must say tho, when i used to get drunk i'd smoke. So i have no room to talk.

I do enjoy smoking a lil pot every once in awhile tho...especially when i'm on the bulk! :p

Rune

01-13-2007, 12:55 PM

Keep that cold up there Rune!....:eek:

Its 70 and sunny today here :)

You bastard :mad:

It's a nice warm -35 today :p

IRONMANN1

01-13-2007, 01:04 PM

You bastard :mad:

It's a nice warm -35 today :p

OMG I'd shrivel up and die LOL

I'm cold thinking about it

*Goes outside to throw football with roomate*

:p

kennny d

01-13-2007, 02:33 PM

the arms day looks good, how was the pump

IRONMANN1

01-13-2007, 02:44 PM

the arms day looks good, how was the pump

Incredible like you'd imagine with all that tri/bi work.

You know their pumped when ya finish the w/o and head to the locker room to wash your hands only to realize you cant touch your face to splash some water on it :p

IRONMANN1

01-14-2007, 11:44 AM

1/13/07--Lower(deadlift)--1 hour 45 Minutes:eek:

Sumo Deadlifts:
135x5x2
225x5x2
315x5
365x1
405x1
455x0 eh
405x1
405x1
405x1

Conventional Deadlift work:
135x1x20

Squats:
135x10
225x5

Plate Loaded Incline Leg Press:
3 PlatesX8
5 PlatesX8

Seated Calf raises:
90x10
140x10x3
90x10

Lying Hamstring Curls:
80x8
110x8
140x5

For some reason today i felt pretty weak on sumo's. I dont think i had enough time to recover from my last lower session as my soreness just left yesterday. 315 felt heavy, and 405 felt really heavy. Dunno what thats about. Saw stars on my first 405 pull, then loaded 455 and missed it by a good margin. Its def. in me, just not today. After i finished all my sumo work i decided to fool around with my conventional form. I miss my power in my conventional form, and might start trying to go back to that. I dunno :confused: lol.

The two sets of squats where just to keep the ball rolling. Wanted to at least go thru the motions for my forms sake.

I havent done leg presses in forever and it showed (even tho i was exhausted to hell after all the work before it). A couple months ago i was leg pressing 20 plates for reps with full ROM. I'll be back there soon.

The rest of the workout is pretty much boring :)

Buttttt i have some awesome news. I have an ex powerlifter friend that I talk to a good bit in between sets. He came up to me today and asked if i'd like to get into some powerlifting meets. I said hell yeah, i'd love to have something to work towards. He's a really nice guy and said we'd train together for it and he'd help me with everything. So i'm really looking forward to this. Its gonna keep me straight, and do wonders for my lifts. So were gonna do some raw comps, with the first one in June.

Gonna be sweeet :p

SwagMorris

01-14-2007, 11:49 AM

Nice dude, your dips are getting stronger:)

PhreEkGarden

01-14-2007, 11:50 AM

Not a bad workout, thats some heavy liftin... im sure you just werent recovered for the 455. Youve lifted that before havent you? dont feel like lookin back thought I saw something near that before...

AWESOME news about the powerlifting, thats going to be extremely motivational and that guy will help you alot im sure. Thats really cool...

PhreEkGarden

01-14-2007, 11:51 AM

Nice dude, your dips are getting stronger:)

Pfft he has little girly dips. =P

Edit: You dont have any videos of your sumo do you? Im giving sumo a try tomorrow and never have before.

IRONMANN1

01-14-2007, 11:57 AM

Nice dude, your dips are getting stronger:)

Dan what's up my buddy?? U got my PM right?

Not a bad workout, thats some heavy liftin... im sure you just werent recovered for the 455. Youve lifted that before havent you? dont feel like lookin back thought I saw something near that before...

AWESOME news about the powerlifting, thats going to be extremely motivational and that guy will help you alot im sure. Thats really cool...

Thanks Phreek :) yeah i've pulled 455 sumo before, just felt weak today :(..

I'm really looking forward to the PL's training. Bo's a damn truck, but aint fat either. When he PL'd in comps his numbers were: BP 500, DL:600 SQ:600 so he's a strong guy. Should be really fun training with him, and I'm sure i'll learn a lot.

Pfft he has little girly dips. =P

Edit: You dont have any videos of your sumo do you? Im giving sumo a try tomorrow and never have before.

HAHA...i'm gonna start throwing more weight on the dips. Just getting started with that. I got to where i was dipping +100 For reps awhile back, not that thats impressive or anything :)

Yeah i've got one I belive. I'll see if i can upload it for ya.

PhreEkGarden

01-14-2007, 12:02 PM

You said RAW didnt you? 500 BP? Good lord... better take full advantage of this situation and GET BIGGGGG

IRONMANN1

01-14-2007, 12:04 PM

You said RAW didnt you? 500 BP? Good lord... better take full advantage of this situation and GET BIGGGGG

No, i believe he was shirted back then. But I said i just wanted to do raw and he said thats cool. I dont want to fool with shirts and stuff.

Oh Phreek i found a sumo DL of mine. Uploading it to youtube now. I'll post it in here ok.

PhreEkGarden

01-14-2007, 12:34 PM

Waiting................. =p

IRONMANN1

01-14-2007, 12:44 PM

Waiting................. =p

Ok. Phreek i need some help. i have a new Sony Vaio...when i plug my digi camera up to it i dont know how to upload it :confused:

do i need a special program??

I can use my roomates comp too....I'll just grab that...one sec bruh :)

PhreEkGarden

01-14-2007, 12:47 PM

You could probably just go to control panel and hit Add Hardware. Itll just find it automatically on most computers.. I dunno anything about Vaio's though.

IRONMANN1

01-14-2007, 12:49 PM

You could probably just go to control panel and hit Add Hardware. Itll just find it automatically on most computers.. I dunno anything about Vaio's though.

No biggy. I know how to do it on my roomate's comp...should be up in roughly 10 mins. Downloading it on youtube.

PhreEkGarden

01-14-2007, 01:50 PM

Lol, man you must be havin some problems.... =P

IRONMANN1

01-14-2007, 02:06 PM

Lol, man you must be havin some problems.... =P

LOL i'm allllllllllmost there. I actually found 2 vids. One with reps of 315 and one thats either 365 or 415...lol i cant tell if i have one 25 or two on there...

second vid is almost done...they'll be up soon.

That stupid downloader is soooo slow.

IRONMANN1

01-14-2007, 02:27 PM

Ok Phreek..Here's what looks to be either 365 or 415. I cant tell and dont remember what it was. This was taken roughly a month ago, while i was still working on form so its not picture perfect. I get a little forward on the rep, which aint so good. Also, i have another one processing as well...315 for reps. It'll be up in a bit..

365/415- http://www.youtube.com/watch?v=rAU7vfquGs8

315-- http://www.youtube.com/watch?v=Z_-sBkh9dkU

lol @ me trying to rack the weight...

PhreEkGarden

01-14-2007, 02:45 PM

kennny d

01-14-2007, 03:47 PM

nice deads my man, yo how come I can't watch the videos you posted, its giving me some error

IRONMANN1

01-14-2007, 05:10 PM

That first one definitly looks like 2 25's on there to me...

Looks cool.. im gonna give em a try tomorrow. The 315 looks like you lost form alittle on the last reps, you were going REALLY fast.. haha. Is that what people mean when I read 'speed work'?

I think im going to be able to lift really good sumo. Does sumo still work your back hard? Or should I continue to do rack pulls too every once in awhile if I like sumo's alot?

Yeah I remember the day I took the vid i did 1 rep with 365 and one with 415. Cant remember and which one this was, and the vid is a little blurry. Yeah the 315 was kinda like speed work. Some people speed singles, some higher reps. Sometimes when i touch and go i like to rip em out fast and explosively. But only with lighter weight, incase form slips.

Sumo is interesting. I thought i'd be super strong, but i'm not. I'm still weaker than i was conventional. Its still new to me (only about a month in) but i do like the ROM. If the weight is heavy enough it still nails the back pretty damn good. But i would incorporate some rack pulls to nail the spinal erectors hard. I really think you'll like it Phreek.

nice deads my man, yo how come I can't watch the videos you posted, its giving me some error

Try it again d_k. Sometimes it'll give ya that message, sometimes it'll play. Guess its the luck of the draw :p

PhreEkGarden

01-14-2007, 05:28 PM

How come you dropped conventional?

IRONMANN1

01-14-2007, 05:33 PM

How come you dropped conventional?

I could not get my form right to save my life.

My body is built very strange. Really long legs, short torso, shortish arms. I just cant get low enough on them. Sumo allows me to get closer to the ground.

But i havent totally given up on conventional.

PhreEkGarden

01-14-2007, 05:41 PM

IRONMANN1

01-14-2007, 05:49 PM

Hmmm.. sounds like my exact same problem. I can do rack pulls on the lowest pin with NO problem with heavy weight. Its getting in that 'hole' on the deadlift that my form goes to ****. Rack pulls seem to be really working my back but im excited to give sumo's a try.

Im sure youve seen me talk about it in my journal but my GF plifted when she was about 16 and her coach said she just had the best natural form and never had to change anything or work on it. She was trying to help me and just couldnt seem to understand why I couldnt get that part right. lol... I just want to be lifting heavy off the ground. =(

Flexibility might of compromised you from being able to get low enough as well. But, Sumo is prolly perfect for you Phreek. Give it a try.

I'm for the most part a sumo puller now. I still plan on messing with my conventional form, but when I train for my PL meets I will be pulling Sumo style.

kennny d

01-14-2007, 05:56 PM

I could not get my form right to save my life.

My body is built very strange. Really long legs, short torso, shortish arms. I just cant get low enough on them. Sumo allows me to get closer to the ground.

But i havent totally given up on conventional.

hmm u know you've given me an idea about maybe doin sumo deads instead of regular ones... last workout reg deads were killin me but it was mostly on the deload of each rep because my long legs + short arms make it hard to keep back straight... I really wanna check out your form on the vids

IRONMANN1

01-14-2007, 06:05 PM

hmm u know you've given me an idea about maybe doin sumo deads instead of regular ones... last workout reg deads were killin me but it was mostly on the deload of each rep because my long legs + short arms make it hard to keep back straight... I really wanna check out your form on the vids

Give it a try bro. It'll def. be easier on your back as it should be more upright. The sumo fad is blowing up, seems like a lot of people are switching over. People seem to think its an easier pull, however it's proven to be the opposite for me for some reason. Might just be cause its still new tho.

PhreEkGarden

01-14-2007, 06:14 PM

Thats actually a question I had. Im guessing for competition... do they seperate conventional and sumo? I would assume so since they arent the same. Just wasnt sure on that...

The sumo fad is blowing up, seems like a lot of people are switching over.

Thats the whole reason ive been so hesitant of switching... but im going to give it a try now as ive actually stopped doing conventional for a few weeks now and been rack pulling since ive spent awhile trying to get it right... Spent many weeks doing conventional real light weight so I was getting mad that I wasnt pulling anything heavy heh...

Rune

01-14-2007, 06:22 PM

Thats actually a question I had. Im guessing for competition... do they seperate conventional and sumo? I would assume so since they arent the same. Just wasnt sure on that...

No.

For the record.. I personally hate sumo. :)

PhreEkGarden

01-14-2007, 06:24 PM

Wow, so theyre both in the same competition huh? Thought that would be different...

Why do you hate sumo?

IRONMANN1

01-14-2007, 06:25 PM

No.

For the record.. I personally hate sumo. :)

So why do you hate sumo mrs. rune?

Rune

01-14-2007, 06:27 PM

PhreEkGarden

01-14-2007, 06:29 PM

I did notice that about the top lifts, even though ive heard people say sumo is easier...

But I have no intention of competing so I just want to pull from the ground safely, so I think sumo is my answer... =P

Edit: Wow Rune, just looked at your pics (Side chest) and noticed that it looks like your elbow almost goes all the way down to your waist? Is that an illusion or are you a direct descendant from monkeys?

Rune

01-14-2007, 06:34 PM

Edit: Wow Rune, just looked at your pics (Side chest) and noticed that it looks like your elbow almost goes all the way down to your waist? Is that an illusion or are you a direct descendant from monkeys?

No my arms are stupidly long, it's taken for ever for them to fill out at all.

IRONMANN1

01-14-2007, 06:35 PM

Doesn't feel natural to me, I'm somewhat of a knucle dragger.

For the record pulling sumo does not always correlate to a bigger deadlift, look at all of the top deadlifters, Benny, Konstintov, Bolton - they all pull conventional.

Who ever said that sumo style will give you a bigger DL is an idiot. I missed 455 today sumo, and used to rep that conventionally. Prolly cause i'm still workin on form and its a new lift..but it certainly aint easier.

Nothing feels natural thats a new lift. I bet if you gave it some time you'd grow to like it. Besides, its a great variational assistant to conventional, even if you dont plan on making it the main move.

IRONMANN1

01-14-2007, 06:36 PM

No my arms are stupidly long, it's taken for ever for them to fill out at all.

LOL! Then conventional is def. for you bro.

PhreEkGarden

01-14-2007, 06:39 PM

One of my friends seems to be the same as you Rune. He has actually filled out his arms quite well. So if you see him standing there with a tank top on he looks like a freakin gorilla.

Edit: Sorry IRON just realized how much spam is going on in here lol.. whered the last workout go!? =P I get off work in 10 minutes so im out, sumos in the morning... booooyah

Rune

01-14-2007, 06:42 PM

IRONMANN1

01-14-2007, 06:43 PM

IRONMANN1

01-14-2007, 06:49 PM

I've pulled 435 sumo stance, I have no where near the same power off the floor or through the lock out with them though. So I'll be sticking to my conventional, it also takes advantage of my naturally strong lower back.

I've got my arms looking all right now, their nearly 17", still looks like absolute **** in photos though. But I assure you if you were to meet me in person I look a lot bigger. :)

Yeah bo. Pics never do justice, unless you're a freak.

I hope I can get my form right conventionally, cause i loved having the raw power. I just feel like it aint there breaking the ground.

IRONMANN1

01-15-2007, 07:03 PM

1/15/07--OH Press/Chins--1 Hour 50 Minutes :eek:

BB Military Press:ME
135x5
145x4
155x5
135x4

Chins:ME--Slightly wider than shoulder width
BWx7
BWx6
BWx5
BWx5

BB Shrugs:
135x10
225x10
315x10
405x10;315x10;225x10

Dumbell Shoulder Press: RE
40x10
50x10
60x5x3

Straight arm Lat Pulldown:
80x8
100x8
120x8
100x8;80x8

Eliptical: 20 minutes--Burned 330 Cals

Pretty damn good workout imo. I did a lot of talking in the gym to ma buds, hence the length of the w/o; not something i like to do. My OH pressing is weak, but putting some hard work into it. Looking for that number to jump here soon. Dont really have a lot to add. I need a couple days off, as i'm starting to feel the effects of 3 hard days in a row in the gym. I'm going to take tomorrow off then get in the gym wednesday for a RE bench/rows w/o. I'm in Myrtle Beach Thursday/Friday for Business so those will be scheduled off days.

:)

Rune

01-15-2007, 07:06 PM

IRONMANN1

01-15-2007, 07:14 PM

Nice workout at useauly IM, those MP's are pretty decent, just keep training them hard, their tough to get big numbers on for sure!

How did you feel that the grip on the chins worked? I useually use the same kind there, really feel it in the lats and somewhat in the mid back - just wondering if it's about the same for you too?

Big shrugs too - 405x10, STRICT???

Yeah man. I've always struggled with OH pressing. Something i need/am focusing on.

Chins felt great bud. Lats were burrrrnnnning afterward. A hell of a feeling i might add. I'm adding cardio to cut some of the dead weight on me. Its killing me in the chinning department. Chinning is another main focus of mine right now.

Yeah bo, I'd say the 405 is strict. I'll get a vid of the next time I shrug. My traps have developed well from all the pulling i've done. I'm sure you know what i'm talking about ;)

Thanks bruddaaaaaahhh man!

I'm feeling soooo good right now man. And my size is def. starting to come back. Think its about time for some update pics :)

How about dat dere lat spread baaahahahhah :p