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[QUOTE=Cheap5.0;560669171]You mean something like a "24 hour fitness"? Those setups are not too bad, and they really only require one security camera per exit.
[/QUOTE]
No; a 'key' gym would only have a few close friends, and a few selected friends of friends as members. Anything more than this would turn it into a full-time job, something I'm absolutely not going to get involved with.
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Hi! New journal after ...10,000 posts...wow!
Been a bit busy so been slack getting to all the journals...how life treating ya...I'm sure your workouts are still A++++ standard!
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[QUOTE=yakabebe;560767851]Hi! New journal after ...10,000 posts...wow![/QUOTE]
Hello, Yak! You're looking great![IMG] http://assets.bodybuilding.com/forum/images/icons/icon14.gif[/IMG]
Those 10K posts [i]flew[/i] by; it seemed like it added up very quickly.
[QUOTE]
Been a bit busy so been slack getting to all the journals...how life treating ya...I'm sure your workouts are still A++++ standard![/QUOTE]
Understood about being busy.
No complaints here; I'm doing better than I deserve.:)
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[b]Monday's training, bumped from the previous page:[/b]
Had a good day today. I was primed to make some progress and did just that. It was good to be back training legs in my own gym; everything here is geared to what I need, and nothing impedes my training. Not even a guy doing Wrist Curls. Today's training was:
Legs
Barbell Squat
135x10 W/U
185x8 W/U
225x5
255x5
275x5
295x5
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/295SQTT-1.jpg[/IMG][/center]
315x2
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/315SQTT-1.jpg[/IMG][/center]
Machine Hack Squat PWO (plate weight only)
380x12
380x11
380x11
Barbell Lunge
135x5
185x5
225x5
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/225BBLG-1.jpg[/IMG][/center]
Romanian Deadlift
135x5
225x5
315x5
380x5
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/380RMDD-1.jpg[/IMG][/center]
Machine Leg Curl PWO
55x9
55x9
55x9
Completed this session in about an hour. I slightly changed the rep scheme on Squats today, using 5x5 rather than my previous 6 reps. I was rewarded with an extra rep on the top set for my efforts. It's taken several weeks to add just the 2nd rep on that set; the climb to get back 315x5 is going to take a while.
I added a few reps to Hacks, which left me huffing and puffing. In fact, it was the extra rest between sets that was the likely reason for those extra reps. I'll take 'em.
Still in 'maintainance mode' with Lunges. I like these too much to remove them right now, but really don't have the energy to push them much more right now either. This Winter, I can see myself going back to 2 and 3 rep sets on these.
Picked up a rep on Romanians. I'll have these at 5 reps before long, at which time I'll add a little weight to the bar. I've been asked about my ROM on these; the pic above was snapped at the bottom of travel, I believe. Mid-shin is a good place to take these back up.
Dropped a rep on the front set of Machine Curls, but picked it up on the back set, for a net gain of zero. After the effort on the Rom Deads though, I'm good with it.
That's all for today. I'll 'rest' tomorrow, and then get back in early on Wednesday for shoulders and chest.:)
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Feels good to be home, doesn't it! :)
Congrats on picking up the extra reps, Bill! Nice to see you're progressing on schedule.
Have a great Wednesday! (payday for me.... yippee! ) :D
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Ironwill, what do you think about lifting belts? I know that you use one, but I am not sure of the benefit. I have no back problems, but my lifting weights are starting to increase so I would like to be safe :) Also ty for the lifting strap advice. DL max went from 405 to 405x5(still too scared to go beyond 4 plates atm)
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[QUOTE=ironwill2008;560912351]I was rewarded with an extra rep on the top set for my efforts. [/QUOTE]
I noticed that right away. Good job, Bill. [img]http://assets.bodybuilding.com/forum/images/icons/icon14.gif[/img]
I use a similar strategy on my squats: I don't push myself too hard on the way up the pyramid; more just getting my CNS used to the weight. This allows me to reach a heavier max, and then on the way back down I push myself for the max reps.
-=FLEX=-
Oh, and welcome back. :)
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[QUOTE=IronCharles;560921691]Feels good to be home, doesn't it! :)[/QUOTE]
Yes it does, especially for such a creature of habit as me!
[QUOTE]
Congrats on picking up the extra reps, Bill! Nice to see you're progressing on schedule.
Have a great Wednesday! (payday for me.... yippee! ) :D[/QUOTE]
Thanks, Charles. Any progress at all is still progress.
Payday, FTW!
[QUOTE=screwedgenetics;560944861]Ironwill, what do you think about lifting belts? I know that you use one, but I am not sure of the benefit. I have no back problems, but my lifting weights are starting to increase so I would like to be safe :) Also ty for the lifting strap advice. DL max went from 405 to 405x5(still too scared to go beyond 4 plates atm)[/QUOTE]
IMO, a belt is a good idea to use for your heaviest sets. It allows you to really stiffen-up your abs, which will then help support your back. Also, the way the belt 'feels' as you perform your reps will give you cues as to whether or not your form is good or breaking down. There's also the benefit of the belt keeping your lower back warm, definitely a good thing.
The only drawback that I can see is that if one is worn all the time, rather than just for the heaviest sets, it can take away some of the work that should go to the muscles and attachments, in effect keeping the body from becoming as strong as it would without the belt. As above, this can be countered by simply not using a belt for every set.
Here's a link to an informative thread on this subject:
[url]http://forum.bodybuilding.com/showthread.php?t=108908741[/url]
Hesitancy to add more weight to the bar is understandable, and is a good thing, to an extent. It keeps us aware of what we're doing, how we're doing it, and what exactly we need to do in order to progress without injury.
The rule of Progressive Increase dictates that we must strive to increase the load lifted in order to get bigger/stronger. The 'trick' is to know when to do this, and by how much, and that knowledge can only come from experience. The logical way is to only progress in small, consistent steps, so that you're always working close to what you already know you can handle. As long as you conciously work to maintain good form, chance of injury will be minimized.
[QUOTE=-=FLEX=-;561029531]I noticed that right away. Good job, Bill. [img]http://assets.bodybuilding.com/forum/images/icons/icon14.gif[/img][/QUOTE]
Thanks, Jim! It was just one rep, but it was a goal accomplished. Now on to the next.
[QUOTE]
I use a similar strategy on my squats: I don't push myself too hard on the way up the pyramid; more just getting my CNS used to the weight. This allows me to reach a heavier max, and then on the way back down I push myself for the max reps.
-=FLEX=-[/QUOTE]
That's smart training, both from a physical perspective as well as a mental one. With only a very small % of genetically-gifted people as the exception, the body needs to get gradually accustomed, during a few sub-max sets, to very heavy weight. I can't imagine going straight for max weight on an exercise.
[QUOTE]Oh, and welcome back. :)[/QUOTE]
Thanks; it's good to be back home.
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Great leg day, Bill. I appreciated your thoughts about the weight belt too. I really should consider one soon.
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[QUOTE=ectoBgone;561093981]Great leg day, Bill. I appreciated your thoughts about the weight belt too. I really should consider one soon.[/QUOTE]
Thanks, Jason; I had a productive day.
IMO, wearing a sturdy belt for the heaviest sets is a smart move, providing we understand right up front that doing so will only [i]help[/i] maintain good form, and isn't a [i]substitute[/i] for it.
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Ironwill2008 V2.0
Had a good day today. Got in there a little early, since I'll be headed to Huntington for the Marshall/UCF game this evening. Today's training was:
Shoulders/ Chest
Smith Machine Seated Press
95x10 W/U
115x10 W/U
140x12
140x11
140x10
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/140SMITHST-1.jpg[/IMG][/center]
1-Arm Leaning Lateral Raises of Disaster (done with no rest between sets)
40x9
40x6
40x5
40x3
Seated Face Pull PWO (plate weight only)
110x15
110x15
110x13
Alternate Dumbbell Front Raise
35x11
35x11
35x11
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/35FRONT-1.jpg[/IMG][/center]
Smith Machine Flat Bench--100 reps @bodyweight
195x17
195x15
195x11
195x11
195x10
195x10
195x10
195x9
195x8
Worked through this session in 70 minutes. I've switched bodypart order so that I can put maximum effort into bringing up my shoulders. I did this last year with good success, so I expect the same this go-around.
Also as expected, I was able to add reps nearly across the board on all shoulder sets. I'll keep the set count as-is for now, but may add a few in the coming weeks.
The Leaning Laterals continue to be a challenge; they were a regular Wheeze-O-Rama today, leaving me huffing and puffing. Who'd a thunk working such small muscles could be so tough? [IMG]http://assets.bodybuilding.com/forum/images/icons/icon11.gif[/IMG]
As a change of pace, I did Vox's 100rep/bodyweight Flat Press today. I have to admit that it was quite a bit more difficult than I expected. Halfway through, I was struggling to try to get at least 10 reps a set. The last few sets were a real grind. I'm a fast-twitch kind of guy, so anything high-rep is a stretch for me. Which makes the change-up all that more beneficial. Gotta bust out of my box every little now and again.
That's about it for today. Gotta get ready to head to the game. I'll 'rest' tomorrow, and get back in there on Friday for T-Bars, Chins, and Good Mornings.:)
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Enjoy the game Bill.
Great pics as always.
I almost hid my head in shame at the lunges pic with that huge weight.. doing 18lbs in each hand still leaves by glutes aching the next day!
But I will get there and those pics are really motivating so thanks.:)
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Good workout. Nice volume you put in with the flat bench, I like it :)
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[QUOTE=ironwill2008;560912351]
Barbell Lunge
135x5
185x5
225x5
[center][IMG]http://i288.photobucket.com/albums/ll191/ironwill2008/225BBLG-1.jpg[/IMG][/center]
[/QUOTE]
Woooohoooo 2 plate lunges! Nice! I just started doing these, one plate'rs feel heavy as hell for me, i couldnt imagine pushing back and completing one rep at 225.
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[QUOTE=ironwill2008;561252881]
1-Arm Leaning Lateral Raises of Disaster (done with no rest between sets)
40x9
40x6
40x5
40x3[/quote]
I feel your pain! Just reading those numbers gives me flashbacks to my last shoulder session. :D
[quote]
Smith Machine Flat Bench--100 reps @bodyweight
195x17
195x15
195x11
195x11
195x10
195x10
195x10
195x9
195x8
As a change of pace, I did Vox's 100rep/bodyweight Flat Press today. I have to admit that it was quite a bit more difficult than I expected. Halfway through, I was struggling to try to get at least 10 reps a set. The last few sets were a real grind. I'm a fast-twitch kind of guy, so anything high-rep is a stretch for me. Which makes the change-up all that more beneficial. Gotta bust out of my box every little now and again.
[/QUOTE]
Great work, Bill! As a fellow fast-twitcher, I'd say you did pretty well. Your rep count looks pretty darn close to what mine was on Monday. It's tough, cause you know if you don't keep the rep count up, then you're going to have to do an extra set...or two...or three.
Damn good motivation to lose weight, too. :D
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Your lateral movements are freaky strong Bill.
Solid shoulder pressing too.
Nice work today.
I have no clue what sports team you're speaking about, but have fun. :)
-=FLEX=-
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[QUOTE=-=FLEX=-;561338311]Your lateral movements are freaky strong Bill.
Solid shoulder pressing too.
-=FLEX=-[/QUOTE]
^^^This! I am always impressed by your shoulder work! Great job today! :)
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[QUOTE=ironwill2008;561252881]
Smith Machine Flat Bench--100 reps @bodyweight
195x17
195x15
195x11
195x11
195x10
195x10
195x10
195x9
195x8
[/QUOTE]
Another 100 rep showcase in the forum? Ouch... Well, you got them all in with less than 10 sets, so that's pretty good! Nice work with the laterals, too. I don't under-estimate those front laterals at all.
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your front raises are just crazy numbers Bill. Very impressed. Made my deload today look kinda uh....well :o :D
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That 100 rep bench session makes me think that I am not doing a thing! Great work........very motivating.
In honor of the 100 reps I say.........Go Herd!
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[QUOTE=ironwill2008;561252881]Had a good day today. Got in there a little early, since I'll be headed to Huntington for the Marshall/UCF game this evening. [/quote]Hope we won........ I'm just watching on DVR.........
[quote] Smith Machine Flat Bench--100 reps @bodyweight
195x17
195x15
195x11
195x11
195x10
195x10
195x10
195x9
195x8[/quote]
Wow! You weren't kidding when you posted that in Vox's journal were you. Brings a smile to my face when I see you break from the norm. :)
Good work Bill.......... very good.
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I live the 100 repper for bench press mate, a great change up which I'm sure you'll pay for ;)
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All this 100 rep stuff, makes me feel girlie...:)
Great work Bill enjoy the rest day!
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[QUOTE=ironwill2008;561252881]
1-Arm Leaning Lateral Raises of Disaster (done with no rest between sets)
40x9
40x6
40x5
40x3
[/QUOTE]
Great job. 40s are no joke on these!
[QUOTE]
Smith Machine Flat Bench--100 reps @bodyweight
195x17
195x15
195x11
195x11
195x10
195x10
195x10
195x9
195x8
[/QUOTE]
Even better job pulling it of in 9 sets.
[QUOTE]
Gotta bust out of my box every little now and again.
[/QUOTE]
Couldn't agree more.
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Exellent stuff Bill.
Couple questions. Do you take your RDLs all the way to the floor? What's the rest time between sets on the 100 reppers? I have to try that. :)
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LOL I was wondering what happened to your journal! I didn't see it get locked. Great work as usual my man.
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Glad to see you didn't get struck by lightning last night Bill :). That was some crazy looking weather on TV.
As for the game and the team...... very disappointing.
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[QUOTE=Whatanejit;561255421]Enjoy the game Bill.
Great pics as always.[/QUOTE]
Thanks!
The game was a tough one!
[QUOTE]
I almost hid my head in shame at the lunges pic with that huge weight.. doing 18lbs in each hand still leaves by glutes aching the next day!
But I will get there and those pics are really motivating so thanks.:)[/QUOTE]
You're welcome to whatever motivation you get here, Dee. That's why we all help each other.
Remember that weight is relative, and no one starts out heavy. When I first started doing Lunges, I was using 25 pound dumbbells, and was getting [i]owned[/i] by them. The plan is to work diligently, and to add a bit of weight when it can be done while still maintaining good form. If this is done consistently, over a long period of time, the load lifted starts getting pretty respectable. But it all starts with 18 pounds in each hand.
[QUOTE=merlinsrealm;561255631]Good workout. Nice volume you put in with the flat bench, I like it :)[/QUOTE]
Thanks. I don't step out of the box often, but when I do, I like to really make it count. Next week, I'll go back to my regular chest routine.
[QUOTE=Cheap5.0;561266771]Woooohoooo 2 plate lunges! Nice! I just started doing these, one plate'rs feel heavy as hell for me, i couldnt imagine pushing back and completing one rep at 225.[/QUOTE]
Thanks. As I posted to Dee, just keep working; a few pounds added here, and a few there add up over the long haul. And Lunges are a very unique exercise; they work your lower in a way that's different from just about anything else you can do.
[QUOTE=VoxExMachina;561312001]I feel your pain! Just reading those numbers gives me flashbacks to my last shoulder session. :D[/QUOTE]
Those are money-makers, and I'm determined to go the limit with them. It's really kind of funny, in a way; 'set-extenders' have never really paid off for me. That why I very rarely do much of anything but straight sets. Supersets/compound sets/giant sets; all they do is tap into my recovery with no real payoff for me. But the Laterals with no rest make my delts feel 'different;' not quite a pump, but a really deep feeling of fatigue that I still feel the next day. I can't duplicate that with anything else I've tried, and I just know by intuition that it's working for me.
But they are no fun.
[QUOTE]
Great work, Bill! As a fellow fast-twitcher, I'd say you did pretty well. Your rep count looks pretty darn close to what mine was on Monday. It's tough, cause you know if you don't keep the rep count up, then you're going to have to do an extra set...or two...or three.
Damn good motivation to lose weight, too. :D[/QUOTE]
LOL! I severely under-estimated how difficult that was going to be! By about the 3rd set, I knew I might be in trouble! I was starting to think I'd have to do 20 sets to make it!
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[QUOTE=-=FLEX=-;561338311]Your lateral movements are freaky strong Bill.
Solid shoulder pressing too.
Nice work today. [/QUOTE]
Thanks, Jim. I'm working hard to translate the strength into some additional mass. Shoulders have always been a difficult bodypart for me to develop. The switch to hitting shoulders first on their day will help.
[QUOTE]I have no clue what sports team you're speaking about, but have fun. :)
-=FLEX=-[/QUOTE]
It was Marshall University vs. University of Central Florida. Not a good showing for Marshall last night.:(
[QUOTE=IronAvalanche;561366771]^^^This! I am always impressed by your shoulder work! Great job today! :)[/QUOTE]
Hey, thanks, Phil. It's time for me to prioritize my shoulders, and see if I can get some improvement. I did this last year (moving shoulders to first on their day) and it worked pretty well. I'm expecting the same this go-around.
[QUOTE=mharrislove;561381201]Another 100 rep showcase in the forum? Ouch... Well, you got them all in with less than 10 sets, so that's pretty good! Nice work with the laterals, too. I don't under-estimate those front laterals at all.[/QUOTE]
Thanks, MH! I needed a jump-start for chest, especially since I've moved it to 2nd place on it's day, and the 100 repper seemed like a good idea. At least until I actually had to do it! I've got some pec soreness today though, a rarity for me.
Those Front Raises can get out of hand a little bit for me; I have to watch myself or else I'll start swinging the 'bells up, and getting no benefit from them. I've done them much heavier in the past, but with questionable form/results.
[QUOTE=rpaul11;561387181]your front raises are just crazy numbers Bill. Very impressed. Made my deload today look kinda uh....well :o :D[/QUOTE]
Thanks, Rich! I've decided to prioritize my shoulders for a stretch, and intend to work hard to improve them. They've always been a tough bodypart to build for me.
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Yo, Bill. You are looking quite hardcore in those pics. (srs)