Ironwill2008

[2nd_chance]

Originally Posted by ironwill2008

Everything is take out of the movement except the push with the tri's, which is exactly what I want here. Ohhh noezzz; teh "stabilizerrzz" aren't getting any work!!!111!!1!!11. LOL! When I can find 'em on an anatomy chart, I'll worry about 'em!

ROFL.

Nice work Bill. How wide is your grip on the cable curls?

Good luck with the new calf approach.

[ironwill2008]

Originally Posted by ...Kennedy

Hey, that rest/pause method sounds like a great way to fry calves

It is, indeed, Kennedy. Now we'll just need to see if it translates to the mirror. I expect it will, but to what extent, I can only wait and see.

Originally Posted by 2nd_chance

ROFL.

Nice work Bill. How wide is your grip on the cable curls?

Thanks, David.


I get so tired of the forum parrots squawking about 'stabilizers' as justification for everything under the sun. If they get quizzed about what/where these mysterious muscles are, they disappear from the thread.

Good luck with the new calf approach.

Thanks. A change was needed, and this seemed like the most logical thing to do. We shall see.

[2nd_chance]

Hey what about the curl grip?

[MWheatley]

Good looking arm/calve routine - I love doing incline db curls.

[demike]

Adding weight on exercises, new method to calves, other reps are increasing...all kinds of progress here!!!!

Good stuff Bill, I am interested in seeing if the low reps do help you get your calves moving again.

[rpaul11]

Hey Bill...just finally got to sit down for a moment so I swung in to check up on you. You had a killer back session last week. good job today also. Hope your weekend was enjoyable.

[BergMuscle]

Great selection of bicep/triceps exercises. Calves and arms together is an interesting combination.

[-Lucifer]

New page bump.
________________________


Had a productive session today; made good progress. I'm still working on improving my calves and biceps. Today's training was, as you might imagine:

Calves/Arms /Abs

Seated Calf Raise
90x15 W/U
180x10 W/U
210x6-6-6-6 done Rest/Pause

Leg Press Calf Raise
670x5-5-5-5 done Rest/Pause

Cable Curl PWO (plate weight only)
20x15 W/U
50x10 W/U
70x9
70x8
70x8

Incline Dumbbell Curl
40x6
40x5
35x9

Rope Hammer Curl PWO
45x9
45x9
45x9

Smith Machine Close-Grip Bench Press
135x10 W/U
205x8
205x8
205x6

Rope Pressdown PWO
55x10
55x10
55x10

Crunch
25-12-12 done Rest/Pause

I completed this session in 65 minutes, with the intent of blasting arms and calves. After making some progress with calves over the past several months, their progress once again has come to a standstill. I countered this today by adding more weight, and busting the rep count down even furthur. I'll follow this strategy for a few months, and see where it will lead. The last time I drastically cut reps, my calves responded. We'll see what's up this time.

I worked bi's thoroughly today, and was able to add a rep here and there. I like the exercises in this rotation, and expect some progress in the mirror for them.

Same deal with triceps; reps are climbing, and I'll add weight to the pressdowns next week. I really like doing CGBP's on the Smith. Everything is take out of the movement except the push with the tri's, which is exactly what I want here. Ohhh noezzz; teh "stabilizerrzz" aren't getting any work!!!111!!1!!11. LOL! When I can find 'em on an anatomy chart, I'll worry about 'em!

That's about all there is to report. Tomorrow, legs are up. Smith Front Squats and Barbell Lunges, among other fun.

[-Lucifer]

Originally Posted by ironwill2008

After making some progress with calves over the past several months, their progress once again has come to a standstill. I countered this today by adding more weight, and busting the rep count down even furthur. I'll follow this strategy for a few months, and see where it will lead. The last time I drastically cut reps, my calves responded. We'll see what's up this time.

Bill, have you tried the explosive concentric, slow eccentric approach?

[alkell]

Good session Will, I imagine the arms were pumped after that.

Have you ever tried using Vince Gironda's 8x8? I would be interested to hear of your thoughts if you have.

[BuckSpin]

Originally Posted by -Lucifer

Bill, have you tried the explosive concentric, slow eccentric approach?

If you mean related to calves, I did this for a while. Its nutz. I got it from Tommy Jeffers. Take Seated Calf Raises. The protocol was 1-2-6-1

1 second concentric
2 second static
6 second eccentric
1 second deload/dead at full stretch of the negative to remove all elasticity & momentum

I use this on Decline BB Skulls as well. Whole new animal of a lift when you do this.

[storm1507]

Good morning Bill.

Great looking workouts...it must be the WV weather this time of the year.

[-Lucifer]

Yeah, Todd, I was talking about training calves.

[ironwill2008]

Originally Posted by 2nd_chance

Hey what about the curl grip?

Sorry, David. I keep it just about shoulder-width. What I look for is wrist comfort.

Originally Posted by MWheatley

Good looking arm/calve routine - I love doing incline db curls.

Thanks! Inclines are a good stretch-position exercise. I always start out a biceps workout with something else, though, to make sure the biceps tendons are warmed-up before subjecting them to such a deep stretch.

Originally Posted by demike

Adding weight on exercises, new method to calves, other reps are increasing...all kinds of progress here!!!!

Good stuff Bill, I am interested in seeing if the low reps do help you get your calves moving again.

Thanks, Mike. If I can move the numbers while still keeping good form, eventually it will show up in the mirror.

I had two choices in busting my calf plateau--going lighter/higher reps, or heavier/lower reps. Heavier seemed right at this time. I'll ride it for a few months, and then switch it up again, if I don't see any additional progress.

Originally Posted by rpaul11

Hey Bill...just finally got to sit down for a moment so I swung in to check up on you. You had a killer back session last week. good job today also. Hope your weekend was enjoyable.

Hi, Rich. Welcome home! I had a great back workout last Friday, and I intend to carry the momentum from it through this week.

Had a nice weekend; the weather was terrific!

Originally Posted by BergMuscle

Great selection of bicep/triceps exercises. Calves and arms together is an interesting combination.

Thanks, Dan. They're both bodyparts that need improvement, and they're so completely unrelated that there's no overlap from one to the other. So, I can pound each of them with maximum intensity.





.

Originally Posted by -Lucifer

Bill, have you tried the explosive concentric, slow eccentric approach?

No, I haven't, -L, at least not for any length of time. I pretty much rely on a steady pace all through each rep.

Originally Posted by storm1507

Good morning Bill.

Great looking workouts...it must be the WV weather this time of the year.

Hi, Will. Thanks. It must be!

[mjw8204]

In for massive Iron Will leg workout...

[Fit_After_40]

Good looking workout Bill. Nice numbers on the CGBPs.

And how in the world can you hit your calves with that much weight and not get response? I gaurantee my calves would respond ... with WTF are you doing man?

HAHA.

[kimm4]

Originally Posted by -Lucifer

New page bump.
________________________


Had a productive session today; made good progress. I'm still working on improving my calves and biceps. Today's training was, as you might imagine:

Calves/Arms /Abs

Seated Calf Raise
90x15 W/U
180x10 W/U
210x6-6-6-6 done Rest/Pause

Leg Press Calf Raise
670x5-5-5-5 done Rest/Pause

Cable Curl PWO (plate weight only)
20x15 W/U
50x10 W/U
70x9
70x8
70x8

Incline Dumbbell Curl
40x6
40x5
35x9

Rope Hammer Curl PWO
45x9
45x9
45x9

Smith Machine Close-Grip Bench Press
135x10 W/U
205x8
205x8
205x6

Rope Pressdown PWO
55x10
55x10
55x10

Crunch
25-12-12 done Rest/Pause

I completed this session in 65 minutes, with the intent of blasting arms and calves. After making some progress with calves over the past several months, their progress once again has come to a standstill. I countered this today by adding more weight, and busting the rep count down even furthur. I'll follow this strategy for a few months, and see where it will lead. The last time I drastically cut reps, my calves responded. We'll see what's up this time.

I worked bi's thoroughly today, and was able to add a rep here and there. I like the exercises in this rotation, and expect some progress in the mirror for them.

Same deal with triceps; reps are climbing, and I'll add weight to the pressdowns next week. I really like doing CGBP's on the Smith. Everything is take out of the movement except the push with the tri's, which is exactly what I want here. Ohhh noezzz; teh "stabilizerrzz" aren't getting any work!!!111!!1!!11. LOL! When I can find 'em on an anatomy chart, I'll worry about 'em!

That's about all there is to report. Tomorrow, legs are up. Smith Front Squats and Barbell Lunges, among other fun.

Solid workout here. I like your idea of new strategies and I'm sure it's going to work well for you!

Have a great day!

[ironwill2008]

Originally Posted by mjw8204

In for massive Iron Will leg workout...

LOL! Hey, Matt! Post to follow!

Originally Posted by Fit_After_40

Good looking workout Bill. Nice numbers on the CGBPs.

And how in the world can you hit your calves with that much weight and not get response? I gaurantee my calves would respond ... with WTF are you doing man?

HAHA.

LOL! Thanks!

As for calves, that's kinda what I'm thinking; if they don't want to grow, I'll beat on 'em harder.

Originally Posted by kimm4

Solid workout here. I like your idea of new strategies and I'm sure it's going to work well for you!

Have a great day!

Thanks, Kim. After a bunch of years' training, it's kind of like a chess match to get stubborn bodyparts to progress. Make a change, get a little response, then a stall. Make another change, maybe get no response, so try another tactic.

Hope your day is going well, too.

[ironwill2008]

Had another productive session today. I like training legs; there's rarely any problem getting fired-up to train them. As you might imagine, today's training was:

Legs

Smith Machine Front Squat
carriage x15 W/U
135x8 W/U
185x6 W/U
245x8
245x6
245x6
245x6

Barbell Lunge
135x5
185x5
245x2 limit, for now.

Romanian Deadlift
135x5
225x5
345x5

Machine Leg Curl PWO (plate weight only)
55x8
55x8
55x7

Glute/Ham raise (home-brew)
bodyweight x6
bw x6
bw x5

I was able to complete this session in one hour, huffing and puffing. I added reps to the Smith Fronts; when I get 8 reps across all 4 work sets, I'll add 10 pounds. At the rate I'm going with them, it won't be too long before that happens. I've developed a real affinity for this exercise, and I'm going to pursue it as far as possible.

It's worth it to note that the first few times I did Fronts, the bar ate two painful bruises into my front delts. But just like getting used to the bar on my back when I learned barbell squats, I just ignored it, and continued to work at it. Now, I feel nothing on my shoulders; all the load seems to go directly to my quads. The lesson here: yes, it's painful at first, until adaptation occurs. Then, it's no problem.

I managed an additional good rep on the top set of Lunges. Two is my limit for now, but I plan to work hard to move that number upward. I had to make a move on these, or else I'd be stuck at 225 on them for the rest of my life. Staying the same is going backwards; just not acceptable.

Romanians continue to be a challenge. I hit my 5 reps 2 weeks in a row, so I'll add a little weight to the bar next time.

Leg curls rarely get a mention, but they're a good way to train the hams from the knee, something that's necessary for a complete leg workout. I'm inching my way upwards with them, one rep at a time.

Same deal with the Home Brew GHR's. I could barely knock out a couple of reps when I started doing them. They're progressing, but very slowly. With their difficulty though, I'll take any progress I can muster with them.

"Rest" day tomorrow, then chest/shoulders on Wednesday.

[BuckSpin]

100% improvement on the BB Lunges...good stuff. At this rate in one month you will be at your 6 reps....very impressive.

Good note about working the hams from both end. Lotsa people forget its a 2 insertion muscle & focus on the knee end & forget about the glute end. Add in the GHR & you nailed them.

[...Kennedy]

That was one incredible leg day, ironwill.

[2nd_chance]

The Hits just keep coming! Very solid workout Bill, as all your leg days are. Bill, I know you were an ecto when you started, but were you legs more or less responsive than your upper body during your first year?

Thanks for the tips on the fronts. I played around with them a couple weeks ago. More awkward than painful.

[-Lucifer]

You do a lot of work in one hour.

Nice session.

[orca]

Originally Posted by ironwill2008

Had another productive session today. I like training legs; there's rarely any problem getting fired-up to train them. As you might imagine, today's training was:

You definitely need to be mentally prepared to hit the legz. Great job as usual Bill!

[DavisForman]

Originally Posted by ironwill2008

Smith Machine Front Squat
carriage x15 W/U
135x8 W/U
185x6 W/U
245x8
245x6
245x6
245x6

Barbell Lunge
135x5
185x5
245x2 limit, for now.

Strong lifts! I am always blown away by how much you lunge!

[rpaul11]

your rom DL is just insane....I'm not worthy

[ironwill2008]

Originally Posted by alkell

Good session Will, I imagine the arms were pumped after that.

Have you ever tried using Vince Gironda's 8x8? I would be interested to hear of your thoughts if you have.

Thanks, Al.

No, I never used Vince's 8x8. He had many training theories, most of which were/are fairly revolutionary. I still occasionally use his 10x10 though.

Originally Posted by BuckSpin

100% improvement on the BB Lunges...good stuff. At this rate in one month you will be at your 6 reps....very impressive.

Thanks, Todd. I just gritted my teeth, and went for the 2nd rep. Reckon I'll do the same with the 3rd next week.

Good note about working the hams from both end. Lotsa people forget its a 2 insertion muscle & focus on the knee end & forget about the glute end. Add in the GHR & you nailed them.

Indeed. Hams cross 2 joints, so they need work from both "ends."

Originally Posted by ...Kennedy

That was one incredible leg day, ironwill.

Thanks, Kennedy! I had a good day. Legs are my bodypart of choice; I'd rather work them than anything else.

Originally Posted by 2nd_chance

The Hits just keep coming! Very solid workout Bill, as all your leg days are. Bill, I know you were an ecto when you started, but were you legs more or less responsive than your upper body during your first year?

Thanks, David. I noticed my arms growing before anything else, at the beginning. My legs were/are fairly stubborn, but so am I. I just kept pounding them, and they had little choice but to grow, if for nothing more than self-preservation!

Thanks for the tips on the fronts. I played around with them a couple weeks ago. More awkward than painful.

Yes, they're awkward. The Smith takes some of that out of the equation. Then, it's just a matter of toughening-up the shoulders/chest, where the bar wants to bite.

Originally Posted by -Lucifer

You do a lot of work in one hour.

Nice session.

Thanks, -L. I try to keep up the pace within reason. It can get a little slow-going, training alone, if you allow it to. I've got a clock up on the wall, and although I don't really let it run my training, I do keep just enough of an eye on it to keep me from loafing.

Originally Posted by orca

You definitely need to be mentally prepared to hit the legz. Great job as usual Bill!

Thanks, Kevin. As we say all the time, this is all mental. Where the mind goes, the body follows.

[demike]

Impressive, just impressive Bill. Those are some big numbers on front squats. You warm up with my working set on those front squats man! Massive lunges too.

[ironwill2008]

Originally Posted by DavisForman

Strong lifts! I am always blown away by how much you lunge!

Thanks, DF. Got to continue to push the envelope, even if it's just a 1 1/4 pound plate on each end of the bar, or just one rep more than last time.

I started doing Barbell Lunges a long time ago, and always considered them a mass builder, as opposed to a 'finisher,' so I always did them as heavy as I could, for 6 rep sets. And from the first time I ever tried them, they just felt "right."

Originally Posted by rpaul11

your rom DL is just insane....I'm not worthy

LOL! My lower back is pretty strong from years of pounding on it. That translates directly to leg growth, since the strong back allows heavy leg work. It's all inter-related.

Originally Posted by demike

Impressive, just impressive Bill. Those are some big numbers on front squats. You warm up with my working set on those front squats man! Massive lunges too.

Thanks, Mike. Doing them on a Smith makes a big difference in how much weight I can use; with bar balance issues out of the picture, it simply becomes a question of how much weight I can push.

I'm determined to get my lunges back close to where they were a few years ago. It's going to be slow going though; I'm at about my limit right now. It's going to take some work to get them to move furthur.

[mjw8204]

Bill, you did not disappoint. Huge weight on the front squats for the 6-8 rep range.