Ironwill2008 V2.0

[Capt_Lou]

Waiting for the next installment for idea's

[2nd_chance]

Hope you had a safe trip home Bill. I always hated that drive from MB back to Huntington.

[demike]

Good work and some nice guns in the avi pic, Bill.

[kimm4]

Hope you had a nice trip. Great workout!

[IronCharles]

When I loaded that 4th plate, people started watching. It was actually kind of uncomfortable. I was expecting one of the trainers there to come over and tell me Deads weren't allowed, or something, but that didn't happen.

I just kept my head down, and tried not to make any noise...

This made me smile, Bill.

I can imagine folks seeing some new "old guy" coming into their gym, waiting for you to go do some band stretches or some 25 pound DB flyes or what have you. Then watch you loading up the plates and pulling that load "like butter", LOL! What you should have done after your last set, is go throw on a couple more 45's and then get set to pull it..... look at your watch and say, "Damn.... I'm gonna miss the retirement home shuttle bus!" and just walk out the door.

[Cheap5.0]

LOL! When I loaded that 4th plate, people started watching. It was actually kind of uncomfortable. I was expecting one of the trainers there to come over and tell me Deads weren't allowed, or something, but that didn't happen.

I just kept my head down, and tried not to make any noise.

When I hit my current PR (455x2) last January (IIRC), that was my goal at the time, and I didn't pursue furthur. I'm thinking this Winter I'll do some work to see if I can move that PR up a little bit.


That's my thinking as well, -L. As I posted to Vox, this coming Winter I'm planning some purely strength work, and will see if I can push that envelope a little.

This right here, is why i sub. Real motivating for me buddy!

[Whatanejit]

I bet the guys at the gym would have even been impressed with your de-load weights Bill .

Have a safe trip back home.

[janzbot71]

I can imagine folks seeing some new "old guy" coming into their gym, waiting for you to go do some band stretches or some 25 pound DB flyes or what have you.

I don't know IC -- unless he was wearing a baggy outfit I think they would more than likely just assume it's steroids. (All those big old guys are juicing...)

Nonetheless, I agree with you that the 4-plate DL's probably surprised some folks.

[ironwill2008]

Great pulling Bill. And it's not even Friday!

Thanks, David. I had a good day.

I like that progression scheme. Did you get the leg press bug while doing these???

LOL! I've always had it, David; I just can't fit it into what I'm currently doing! Too many great exercises, only a few training days.

Maybe you should weigh those 45# plates at that gym!

LOL! There are times when everything feels light, and nothing fights back at you.

Sounds great. I can't wait to see your deadlift go up even higher.

I'm thinking I can get it to 465- 475 for a double, maybe even a bit more. I really like the idea of the challenge to do so.

So you'll be needing some really hardk0ar music, yes? Don't worry, I've got that covered.

ROFL! I knew I could count on you!

Probably last in by now, but in.

Hey! Welcome aboard! I have a feeling this version won't take 2 years to get to 10K!

405 DL's floating off the floor like butter....nice.

Thanks, Kevin. It was one of those days; everything went up easily.

[-Lucifer]

Good day, sir. How are things?

[ironwill2008]

Re-subn, i love seeing what you put up every week man. A real motivator.

Thanks, 5! I feel like we all give each other a push in here!

Waiting for the next installment for idea's

I'll get back on my regular split tomorrow; we traveled all day yesterday, and I need a rest day today.

Calves and shoulders remain as my two most-lagging bodyparts, so I intend to really nail them this week.

Hope you had a safe trip home Bill. I always hated that drive from MB back to Huntington.

Yesterday was the worst yet, David. About an hour delay on I-77 in Virginia, due to a poorly-marked "merge right" construction area, and then about a half-hour delay for the same thing just North of Bluefield. The people resp[onsible for traffic control in those construction areas are worse than idiots. I'll just leave it at that.

Good work and some nice guns in the avi pic, Bill.

Hey, Mike! Glad you're on board! Thanks! Sometimes, those spur-of-the-moment gym pics are far better than anyting I can attempt to get on purpose!

Hope you had a nice trip. Great workout!

Thanks, Kim! The week at the beach was really nice; the weather was excellent, and so was the seafood! If the drive home would have been better, it would have been a near-perfect week.

[eddied27]

Comments appreciated

http://forum.bodybuilding.com/showth...hp?t=128168821

[ironwill2008]

"Damn.... I'm gonna miss the retirement home shuttle bus!" and just walk out the door.

ROFL! Now that's funny!

This right here, is why i sub. Real motivating for me buddy!

Thanks, 5.

You've got a cool avi, BTW.

I bet the guys at the gym would have even been impressed with your de-load weights Bill .

Have a safe trip back home.

LOL! Thanks, Dee! The change was good for me; I'm re-energized to continue to improve.

I don't know IC -- unless he was wearing a baggy outfit I think they would more than likely just assume it's steroids. (All those big old guys are juicing...)

LOL!

Nonetheless, I agree with you that the 4-plate DL's probably surprised some folks.

Deadlifts are probably the most mis-understood, most-feared, most-avoided, and the most-beneficial exercise in existence. All that's required in order to reap their benefit is simply to learn, and keep, good form, and follow a simple routine.

Good day, sir. How are things?

Hello, my Brother from the Other side of the world! I'm well, -L, and I hope you are too.

[-Lucifer]

Deadlifts are probably the most mis-understood, most-feared, most-avoided, and the most-beneficial exercise in existence. All that's required in order to reap their benefit is simply to learn, and keep, good form, and follow a simple routine.

Bill, if you ever came to my gym and trained, everyone would watch you in awe. I know, you will get uncomfortable, but that's going to happen anyway.

So while you're pulling 4 plates with ease, I'll walk up to the strongest youth in there and say:

Me: Look at that dude; he's deadlifting 4 plates!

Strong youth: So what? I could do that by the end of this year.

Me: But, brah, that dude is 62!

Strong youth: Whaaaaaaaaaaa? Mynd=bloan

[ironwill2008]

Comments appreciated

http://forum.bodybuilding.com/showth...hp?t=128168821

Hi, Ed! I'm there!

[ironwill2008]

Got back into the groove today, going back to my regular split. I did change a few things, in an effort to prioritize my lagging calves. Today's training was:

Calves/Arms /Abs

Leg Press Calf Raise PWO (plate weight only)
200x15 W/U
400x15 W/U
580x20
580x19
580x18
580x16

Seated Calf Raise PWO
200x20
200x17
200x17
200x15

EZ Bar Curl
45x12 W/U
65x12 W/U
100x10
100x9

Alternate Dumbbell Curl
40x10
40x10

Hammer Curl
40x10
40x10

Smith Decline Close-Grip Bench Press
135x8 W/U
195x8
195x7

1-Arm Pressdown PWO
27x10
27x10

Hanging Leg Raise
15-13-11

Completed this session in 70 minutes. I moved Calves to the front of the session in order to prioritize them. I added a 4th set to the two exercises, and will add a 5th next week.

Since I added sets to calves, I reduced the arm work. If I apply myself to the remaining sets, there will be little/no loss for arms.

Bumped the weight on EZ Bar, and will stay there until I get 10 reps on both sets with no cheating. I hit reps-across on Alternate and Hammer Curls, as well as Pressdowns.

I bumped the weight on Close-Grips, and will work to get it to 10 reps on both sets.

Haven't done Hanging Leg Raises in a while; I'd forgotten how effective they are.

That's it for today. Glad to be back in my own gym. Feelsgoodman!

I'll hit legs tomorrow.

PWO meal: 4 eggs, fried potatoes, wheat toast, glass of milk.

[screwedgenetics]

Great session today Glad to be back home or are you missing the Y?

[IronAvalanche]

Good work Bill. You look happy to be back home, and the work you did shows it. Bill is back!

[merlinsrealm]

Great job! Look forward to seeing more

[400Lb Gorilla]

Great return home session Bill. I am jealous of that home gym for real. How long it take you to put that leg press together?

[alkell]

Haven't done Hanging Leg Raises in a while; I'd forgotten how effective they are.

You forgot to mention how tough they are

Fried potato Will........... really, I'm on a cut you know.....mmmmmmm fried potato, no, bad Al, bad Al

Strong work as always mate!

[Cheap5.0]

PWO meal: 4 eggs, fried potatoes, wheat toast, glass of milk.

Nice meal there bub! Thats pretty much my go to 'quick' meal when i need something.

I am very jealous of your workout room, very jealous!

[ZoranM]

Bill is back!

Yup,he is back now,but very soon he will be calves also!

[Capt_Lou]

Great pics to include in your workout! I guess I am also a member of the lagging calf club

[rpaul11]

Good to see ya back "home" at Ironwill Gym

hope you had a good trip.

[pharmamarketer]

Great workout Bill. I am sure you know this but I read quite a bit about getting the calves to grow and what I did to shock them is work them 3 x a week. It helped in my case. Great PWO meal as usual. That is probably my favorite meal any time of day

[janzbot71]

I would love your home gym, Bill. I know my basement feels crowded with more than one person working out, but your setup looks like you could have the local HS sports teams over and still have some room. Just out of curiosity, have you ever had regular training partners at your place?

[2nd_chance]

Good work yesterday Bill. Nice subtle change putting calves in front of the rotation.

As always.... really great pics.

[ironwill2008]

Great session today Glad to be back home or are you missing the Y?

Thanks, SG. It's a little of both, actually. Getting out of my usual surroundings has always proven to be good for me, while at the same time, being a creature of habit, it's good to be back in my own gym.

Good work Bill. You look happy to be back home, and the work you did shows it. Bill is back!

Thanks, Phil. I was fired-up to get in there and get some work done.

I must improve my calves; I've got several different plans of attack, and will probably wind up using them all!

Great job! Look forward to seeing more

Thanks, Merlin. It felt good to step back into my own gym. And while I always enjoy training away at times, there's no place like home.

Great return home session Bill. I am jealous of that home gym for real. How long it take you to put that leg press together?

Thanks, G-Man! Considering the small-market area in which I live, the gym was a necessity more than a luxury.

The leg press was delivered in one piece, by 4 people; no assembly required!

You forgot to mention how tough they are

They are tough, Al. The last time I had them in rotation, I was getting 20 reps a set. Obviously, they need work!

Fried potato Will........... really, I'm on a cut you know.....mmmmmmm fried potato, no, bad Al, bad Al

LOL! Just fit them into your macros, Al; they're actually good for you as long as you use healthy oil for cooking.

Strong work as always mate!

Thanks! It's time to do work!

[Tifflex]

Great pics to include in your workout! I guess I am also a member of the lagging calf club

x3. My calves are arms are 1/2" apart.

Welcome back Bill.