That's a nice lunge shot, Bill. Hope you had a happy 4th.
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That's a nice lunge shot, Bill. Hope you had a happy 4th.
[QUOTE=fitmom43;710986731]I really have horrible timing lately. Every time I go into a journal you guys are starting a Deload week :( ;)
Just stopping by to wish you and the family a very Happy and Safe 4th of July!
[IMG]http://i68.photobucket.com/albums/i24/scottjax77/4th%20of%20July/00july4th.gif[/IMG][/QUOTE]
Wonderful pic!
[center][b]Monday's training, bumped from the previous page:[/b][/center]
Was able to get in the gym early today due to the holiday. This is the second in a week's worth of light deload workouts. The entire focus is to simply get a bit of light exercise and practice my form while doing so. Today's training was:
Legs
Smith Machine Front Squat
95x10 W/U
135x6
135x6
135x6
[center][url=http://www.flickr.com/photos/60345766@N02/5902025558/][img]http://farm6.static.flickr.com/5120/5902025558_f1b33ab5cf.jpg[/img][/url]
[url=http://www.flickr.com/photos/60345766@N02/5902025558/]135SmFtSq-1[/url] by [url=http://www.flickr.com/people/60345766@N02/]ironwill2008[/url], on Flickr[/center]
Leg Press PWO (plate weight only)
400x15
400x15
400x15
Barbell Lunge
135x6
135x6
135x6
[center][url=http://www.flickr.com/photos/60345766@N02/5901934270/][img]http://farm6.static.flickr.com/5192/5901934270_081d02fb33.jpg[/img][/url]
[url=http://www.flickr.com/photos/60345766@N02/5901934270/]135BB Lg[/url] by [url=http://www.flickr.com/people/60345766@N02/]ironwill2008[/url], on Flickr[/center]
Romanian Deadlift
225x5
225x5
225x5
[center][url=http://www.flickr.com/photos/60345766@N02/5901936778/][img]http://farm6.static.flickr.com/5073/5901936778_88b0afc33c.jpg[/img][/url]
[url=http://www.flickr.com/photos/60345766@N02/5901936778/]225x5Rom DD[/url] by [url=http://www.flickr.com/people/60345766@N02/]ironwill2008[/url], on Flickr[/center]
Machine Leg Curl PWO
30x10
30x10
30x10
Completed this session in just under 30 minutes. Worked up a good sweat, and left the gym. Hams were quite tight going in for some reason, but slow, controlled reps on the Smith loosened them up. I completed the session without incident.
Not much else to add to this. I'll rest a bit tomorrow and then return to the gym on Wednesday for a light chest/shoulder/calf workout.
[center] Post-Workout meal was 1/4 pound grilled chicken breast, some bowties with a little olive oil, a few slices of thick Rye bread with butter, a red onion & cucumber salad, and a glass of milk.
[url=http://www.flickr.com/photos/60345766@N02/5901932600/][img]http://farm7.static.flickr.com/6049/5901932600_79fa2fcf75.jpg[/img][/url]
[url=http://www.flickr.com/photos/60345766@N02/5901932600/]3PWO[/url] by [url=http://www.flickr.com/people/60345766@N02/]ironwill2008[/url], on Flickr[/center]
[QUOTE=-Lucifer;711856831]That's a nice lunge shot, Bill. Hope you had a happy 4th.[/QUOTE]
Hey, thanks, -L. I had a good workout, and a good day.
[QUOTE=yakabebe;711889251]Wonderful pic![/QUOTE]
Agreed, Yak. In a free society, it's very easy to take that freedom for granted, and forget about just how much it cost to obtain, and maintain.
Have a great deload Bill. I really enjoy how you stick to the plan, with little deviation. Like clockwork.
[QUOTE=Meatpants;712106021]Have a great deload Bill. I really enjoy how you stick to the plan, with little deviation. Like clockwork.[/QUOTE]
Thanks, Tony. I've found over the years that what my original mentor taught me was the truth; "Plan your work, work your plan."
Good start to the deload Bill.:)
[QUOTE=ironwill2008;712121171]Thanks, Tony. I've found over the years that what my original mentor taught me was the truth; "Plan your work, work your plan."[/QUOTE]
Nice work, Bill. Thanks for the reminder on working on form during Deload, I'm going to write that in my logs tonight as a reminder for my deload. I'm learning, learning, learning from you guys, thanks again.
Wow, Bill, thats a good number of movements to finish in under 30 minutes.
BTW, your deload numbers > my working weights, lol! :D
Great work, and great eats!
[QUOTE=IronAvalanche;712146641]Good start to the deload Bill.:)[/QUOTE]
Hey, thanks, Phil. I've been actually enjoying this deload so far. I think it's just because of the few changes I've made in my exercise lineup. It'll be fun to get back to full power next week, too.
[QUOTE=tnthudson;712162831]Nice work, Bill. Thanks for the reminder on working on form during Deload, I'm going to write that in my logs tonight as a reminder for my deload. I'm learning, learning, learning from you guys, thanks again.[/QUOTE]
Thanks, tnt. The week is proceeding well.
Good form is something that [i]always[/i] requires attention, no matter how experienced we are/become. The body is very masterful at shifting stress around in order to make it become the least-common denominator. And for bodybuilding, that's most often [i]exactly[/i] what must be avoided. Just "moving weight" will only take us so far; if we want to work our back, for example, it makes little sense to perform a back exercise in such a way as to allow the biceps to do all the work. Same goes for all other bodyparts as well.
Occasionally, I'll note a drop in the working weight of some particular exercise in a journal entry, and label it "form correction." What I've done there is realize that I'd gradually eased away from correct form and began to simply lift the weight without it really working the target muscle. The best solution to that problem is most often to simply cut the weight back, and then slowly work to progress it back up, being more careful to not break form in an effort to lift more iron.
[QUOTE=braggable;712167501]Wow, Bill, thats a good number of movements to finish in under 30 minutes. [/QUOTE]
Thanks, Tom. I always try to keep up the pace on these deloads; it keeps things a bit more enjoyable, and also provides a little bit of cardio work.
[QUOTE]BTW, your deload numbers > my working weights, lol! :D[/QUOTE]
Weight is all relative; I've been doing this for a long time, and loads just gradually increase over the years (or at least they [i]should![/i]).
Just think how much [i]you'll[/i] be handling in a few years from now; in [i]15 years[/i] from now. And think about how you'll look and feel by then too. ;)
[QUOTE]Great work, and great eats![/QUOTE]
Thanks again. I appreciate the support.
Food is the Great Equalizer; anyone who understands basic nutrition (along with basic training principles), will do well at bodybuilding. It's a shame that supplements have grown into the green monster that they have become, drawing peoples' focus away from what's [i]really[/i] important in building mass/strength.
damn somehow i knew if i stopped coming in everday i would come back to a deload :mad:
lol great work finishing the first two deload workouts. Romanian Deads are still heavy lol
Strong RDLs for a deload, Bill. 225 is a pretty solid weight in just about any book, even if you didn't do a ton of reps.
Hope you had a good Fourth.
[QUOTE=VoxExMachina;712363781]Strong RDLs for a deload, Bill. 225 is a pretty solid weight in just about any book, even if you didn't do a ton of reps.
Hope you had a good Fourth.[/QUOTE]
LOL. He pulls this during every de-load....using my max RDL for a de-load weight. :D
Very solid deload session. I know it is all relative, but this deload is heavier than what I see most people at my gym lifting. Pretty sure they are not on a deload though :)
[QUOTE=400Lb Gorilla;712296521]damn somehow i knew if i stopped coming in everday i would come back to a deload :mad:[/QUOTE]
Lulz. Just look at it as another month closer to your rotation back home, G.:)
[QUOTE]
lol great work finishing the first two deload workouts. Romanian Deads are still heavy lol[/QUOTE]
Thanks. I think RDLs are becoming my signature lift; I apparently have really good body mechanics for them, and have to move a lot of weight to really feel them working my hams.
[QUOTE=VoxExMachina;712363781]Strong RDLs for a deload, Bill. 225 is a pretty solid weight in just about any book, even if you didn't do a ton of reps.[/QUOTE]
Thanks, Vox. Leg deload isn't too hard to get through; it's still interesting enough to keep me motivated.
[QUOTE]Hope you had a good Fourth.[/QUOTE]
It was a good one. We had a couple of the grandkids stay with us over the weekend, and it was happy chaos around here!
Hope yours was good too, bud.
[QUOTE=Brackneyc;712364811]LOL. He pulls this during every de-load....using my max RDL for a de-load weight. :D[/QUOTE]
It's just that I'm well-suited for that lift, Craig. And as such, I have to use a good bit of weight to keep on upping the ante on my hamstrings. I'm not too far away from a 4-plater for reps, and even though it's probably going to take a while, I expect to get there by the end of the year.
[QUOTE=screwedgenetics;712423581]Very solid deload session. I know it is all relative, but this deload is heavier than what I see most people at my gym lifting. Pretty sure they are not on a deload though :)[/QUOTE]
LOL! Thanks, SG. As above, it's just a good lift for me; the weight continues to progress.
Something I've mentioned in here before, that you just touched on, about the level of intensity during these light deload sessions; cutting the weight in half, and stopping well-short of anythng near failure, training intensity is low. But the average gym rat would do a similar workout, and think he was kicking butt. And that's why said rat always looks the same now as he did 6 months ago. Something to think about.
[QUOTE=ironwill2008;712451701]
It's just that I'm well-suited for that lift, Craig. And as such, I have to use a good bit of weight to keep on upping the ante on my hamstrings. I'm not too far away from a 4-plater for reps, and even though it's probably going to take a while, I expect to get there by the end of the year.
.[/QUOTE]
I know...it is just funny (in a cool, way) that you de-load with that much weight. :)
[QUOTE=ironwill2008;712087101]Agreed, Yak. In a free society, it's very easy to take that freedom for granted, and forget about just how much it cost to obtain, and maintain.[/QUOTE]
Amen to that mate.
And having just finished watching "Band of Brothers" (best of breed, for mine) which helped me revisit the horror of WW2 and the experiences of my old man which guided me to a military stint in the 68-72 - never a truer word than those you just said
Kids of today have no idea the sacrifice so many have made that lets them live the life they presently lead.
And another world-wide stoush isnt that far away.
As they say here in Oz on Remembrance Day - "Lest we forget!"
Bill, can I ask you about RDL and regular DL?
Are you max pulls on these similar or does one exceed the other.
I'm doing both on madcow at the moment with RDL as an accessory exercise. At the moment RDL wieght is quite far behind the regular DL.
Should I expect to catch up with the regualr DL max?
:)
[QUOTE=yakabebe;712522461]Amen to that mate.
And having just finished watching "Band of Brothers" (best of breed, for mine) which helped me revisit the horror of WW2 and the experiences of my old man which guided me to a military stint in the 68-72 - never a truer word than those you just said
Kids of today have no idea the sacrifice so many have made that lets them live the life they presently lead.
And another world-wide stoush isnt that far away.
As they say here in Oz on Remembrance Day - "Lest we forget!"[/QUOTE]
Agreed, Yak. The cost of freedom has always been, and will always be, high. There's always going to be someone, somewhere, plotting to take it away from us.
I served in the Army from '69 to '70, which included a tour in Viet Nam. To say that had a profound effect on me would be an understatement.
God Bless all my brothers and sisters in the past/currently under combat arms. [IMG]http://assets.bodybuilding.com/forum/images/icons/icon14.gif[/IMG]
[QUOTE=Whatanejit;712568061]Bill, can I ask you about RDL and regular DL?
Are you max pulls on these similar or does one exceed the other.[/QUOTE]
My conventional Deadlift is about 80 pounds higher than my RDL, Dee.
[QUOTE]
I'm doing both on madcow at the moment with RDL as an accessory exercise. At the moment RDL wieght is quite far behind the regular DL.
Should I expect to catch up with the regualr DL max?
:)[/QUOTE]
Regular Deadlift allows the legs to get involved, where RDL doesn't, so conventionals are pretty much always going to be higher. I [i]do[/i] feel that there's some amount of carryover from one lift to the next though; as one goes up, so will the other.
[QUOTE=yakabebe;712522461]Amen to that mate.
And having just finished watching "Band of Brothers" (best of breed, for mine) which helped me revisit the horror of WW2 and the experiences of my old man which guided me to a military stint in the 68-72 - never a truer word than those you just said.[/QUOTE]
"The Pacific" is another good HBO miniseries (not as good as BoB, in my opinion), and covers some of the Marine battles in the Pacific. The series is partly based on the book [url=http://www.amazon.com/Old-Breed-At-Peleliu-Okinawa/dp/0891419063/ref=sr_1_1?ie=UTF8&qid=1309959269&sr=8-1]"With the Old Breed at Peleliu and Okinawa"[/url] by E.B. Sledge, which I picked up after seeing the series.
If you want a book that doesn't sugar coat things, and tells it like it was from the perspective of an average solider, it's worth a read. As with most things, the book is better than the Cable series.
[quote]Kids of today have no idea the sacrifice so many have made that lets them live the life they presently lead.[/quote]
One interesting thing is that the author, E.B. Sledge, recounts that when he was a marine private he wondered whether his generation was tough enough to be able to handle war. In his mind, they couldn't hold a candle to the "Old Breed" marines of the previous generation.
Good deal on the deload session, Bill. Also, FWIW, I'm getting a lot out of the military service dialogue here as well.
[QUOTE=VoxExMachina;712693061]"The Pacific" is another good HBO miniseries (not as good as BoB, in my opinion), and covers some of the Marine battles in the Pacific. The series is partly based on the book [url=http://www.amazon.com/Old-Breed-At-Peleliu-Okinawa/dp/0891419063/ref=sr_1_1?ie=UTF8&qid=1309959269&sr=8-1]"With the Old Breed at Peleliu and Okinawa"[/url] by E.B. Sledge, which I picked up after seeing the series.
If you want a book that doesn't sugar coat things, and tells it like it was from the perspective of an average solider, it's worth a read. As with most things, the book is better than the Cable series.[/QUOTE]
No doubt that would be a good series to watch.
[QUOTE]
One interesting thing is that the author, E.B. Sledge, recounts that when he was a marine private he wondered whether his generation was tough enough to be able to handle war. In his mind, they couldn't hold a candle to the "Old Breed" marines of the previous generation.[/QUOTE]
Times have certainly changed, and young people are much more willing to question authority these days. That started back in my generation, in the 60's. JMO, but I think GIs today are every bit the equal of their predecessors. One thing is for sure; their weaponry and training has definitely improved by light years.
[QUOTE=mharrislove;712814751]Good deal on the deload session, Bill. Also, FWIW, I'm getting a lot out of the military service dialogue here as well.[/QUOTE]
Thanks, MH. I had a good day, and am about to post up another one!
Speaking for myself, it was a tough 2 years in the military, especially the tour in Southeast Asia. But I wouldn't trade the experience for anything. I did a [i]bunch[/i] of growing up during that time.
Third day of light deload training. Get in, get a pump, get out. Today's training was:
Chest/ Shoulders/ Calves
Smith Machine Flat Press
95x10 W/U
135x10
135x10
135x10
Smith Machine Incline Press
135x10
135x10
135x10
Incline Flye
30x10
30x10
30x10
[center][URL=http://imgur.com/BAgia][IMG]http://i.imgur.com/BAgia.jpg[/IMG][/URL][/center]
Smith Machine Seated Press
95x10
95x10
95x10
Lateral Raise
20x10
20x10
Seated Face Pull PWO (plate weight only)
60x15
60x15
[center]Setup
[URL=http://imgur.com/zAEQu][IMG]http://i.imgur.com/zAEQu.jpg[/IMG][/URL]
Regular Grip
[URL=http://imgur.com/UKKrk][IMG]http://i.imgur.com/UKKrk.jpg[/IMG][/URL]
"Reverse" Grip
[URL=http://imgur.com/McA7N][IMG]http://i.imgur.com/McA7N.jpg[/IMG][/URL][/center]
Alternate Front Dumbbell Raise
25x10
25x10
Calf Press done on Leg Press PWO
400x15
400x15
400x15
Completed this session in under 30 minutes, going from one set to the next. I experimented with changing my grip on the Face Pulls, but the "reverse" grip seemed to bring my traps more into play, causing me to feel less involvement of my rear delts, so I'll stick with my regular grip.
Past that, not much else to report. I'll rest from this massive overload of work tomorrow, and then hit a light Row, Chinup, and Good Morning workout on Friday. One more and done.
[center] Quick Post Workout meal of 1/4 pound ground sirloin, char-grilled, a big baked potato with butter, a salad with Kalamata olives, Feta cheese, and cucumbers, and a glass of milk.
[URL=http://imgur.com/IifFF][IMG]http://i.imgur.com/IifFF.jpg[/IMG][/URL][/center]
Popped in again on a deload week. Deload FTW. I am in one as well. Feels good. Have agood one Bill
[QUOTE=ironwill2008;712915881]Speaking for myself, it was a tough 2 years in the military, especially the tour in Southeast Asia. But I wouldn't trade the experience for anything. I did a [i]bunch[/i] of growing up during that time.[/QUOTE]
Im in the same boat. Did my tours up in I Corps, Danang and Hue areas - Quang Nam and Quang Ngai provinces, if you know where they are. Shaped me in so many ways.
Keep up the good workouts but geeezzz...as if you needed to hear that from me?!?!
[QUOTE=ironwill2008;712915881]Speaking for myself, it was a tough 2 years in the military, especially the tour in Southeast Asia. But I wouldn't trade the experience for anything. I did a [i]bunch[/i] of growing up during that time.[/QUOTE]
Im in the same boat. I Corps, Quang Nam and Quang Ngai provinces, if you know where they are.
Keep up the good workouts but geeezzz...as if you needed to hear that from me?!?!
Great session Bill!
Re: Face Pulls grip. For the longest time I used to think that the "reverse" grip was actually the reg grip and I was sorely mistaken when I tried to do the same weight with the actual regular grip, lol.
Also, just a quick question, How much does the Smith bar weigh? Or does its weight somehow get off-set? I have asked many and people just can't give me a straight answer.
Thanks Bill :D
[QUOTE=pharmamarketer;712960911]Popped in again on a deload week. Deload FTW. I am in one as well. Feels good. Have agood one Bill[/QUOTE]
What's up, Rob! It's a good idea to take an occasional break; helps the body [i]and[/i] the mind.
Thanks; have a good one yourself.
[QUOTE=yakabebe;712972291]Im in the same boat. Did my tours up in I Corps, Danang and Hue areas - Quang Nam and Quang Ngai provinces, if you know where they are. Shaped me in so many ways.[/QUOTE]
I know where they are, but never got anywhere near that far North, Yak. Some [i]epic[/i] battles fought in those two areas.
I did my one tour in a little hamlet called Vinh Long, about 80-90 miles South of Saigon (as it was named then) IIRC. The Mekong Delta was an "unusual" place, to put it mildly.
Nobody I know who came out was quite the same as when they went over there.
[QUOTE]
Keep up the good workouts but geeezzz...as if you needed to hear that from me?!?![/QUOTE]
Hey, thanks; support is [i]always[/i] appreciated. :)
[QUOTE=braggable;713007481]Great session Bill!
Re: Face Pulls grip. For the longest time I used to think that the "reverse" grip was actually the reg grip and I was sorely mistaken when I tried to do the same weight with the actual regular grip, lol.[/QUOTE]
Thanks, Tom; it was fast-paced and fun.
I found out the same thing today--that the change in grip completely changed the exercise. That's the value of experimenting though; finding what will work best for each of us.
I've always touted Face Pulls as being the best rear delt exercise because it's relatively easy to get the rear delts to do the work if we don't try to use too much weight (which forces the back muscles to take over). But for me today, changing the grip, I lost all sense of MMC, and it felt like my traps and back were doing all the work, even with half the weight I usually use. A valuable lesson, for sure.
[QUOTE]
Also, just a quick question, How much does the Smith bar weigh? Or does its weight somehow get off-set? I have asked many and people just can't give me a straight answer.
Thanks Bill :D[/QUOTE]
Most commercial machines are counter-balanced so that all that mechanism/bearings/catchers/bar has an [i]effective[/i] weight of 15 pounds. That way, [i]anyone[/i] can still use it. There may be a manufacturer's label on your machine somewhere with the specs on it, but as stated, most are 15 pounds.
My Parabody, a non-commercial, non-counterbalanced Smith, has a bar weighing a hair over 41 pounds. I leave a pair of 1 1/4 pound plates on there to bring the weight up close to the standard 45 pounds, just to make it easier to track my poundages.
Haven't tried that reverse grip, but knowing how face pulls feel with the regular grip, I'd probably have the same opinion you did.
Deload almost done, huh? I know I'm always glad when mine comes up and just as glad when it's over.
hell yeah one day closer until we finally get to see a 500x5 RDL :D
how do you press on a Smith(srs)? i have never been able to do flat or incline press on a smith. it just seems to obliterate the shoulders!