Ironwill2008

[ironwill2008]

Awesome new avi Bill - I can't rep you enough man.

Thank you, my friend! I've been prioritizing my shoulders and biceps, and they have improved a bit. Dropping a couple of pounds of lard from Wintertime hasn't hurt, either!

Hi Bill, just picked up reading your journal, really inspiring stuff, arms are looking great in the new avi. Hope i can pick up some tips for myself from following your journal, keep up the hard work man

Hello! Welcome aboard! Thanks for the kind word.

I've got many experienced people posting in here, and keeping an eye on me; it's a great place to learn. About the time I think I've heard/seen it all, someone drops a nugget of info in here!

Feel free to jump in here any time.

[StlBarbie]

DAMN ...
Your arms match YOUR LEGS!!!!!!!!

Great AVI, Will!!!

[ironwill2008]

DAMN ...
Your arms match YOUR LEGS!!!!!!!!

Great AVI, Will!!!

LOL! I'm working on 'em! Thanks, Barb.

[alkell]

Good news on the seated presses improvements thank to the triples, I am storing that info away for future reference, thanks.

Awesome new AVI Will, lookin' strong big fella

[MtnBikeMike]

Great AVI, Will!!!

Awesome new AVI Will, lookin' strong big fella

Hmmmmm...........I'm thinking you stole that AVI from Kevin, who stole it from bodyhard.

Looking great Bill.......The delts are thick and cut. All that hard work is paying off.

[storm1507]

Nice looking avi Bill. I knew after seeing how white I was you would feel different. You look like a big beach bully to me.

well, at lest you are not as pale as storm

Hey, not funny.

yes...he hits me as the sensitive type Kidding Storm...

All right, after I get my work out in, take my animal pump, and put on my boots I'm driving to Pittsburg to kick some arse...on second thought I'll aim for the groin. Sensitive my little, white rear...who you kidding?

J/K.......I'm not going to work out today....saving my energy.

[ironwill2008]

Good news on the seated presses improvements thank to the triples, I am storing that info away for future reference, thanks.

That's a strategy that has worked very well for me in the past, on just about every muscle group. It's been my experience that if my recovery (rest/nutrition) is up to par, if doing triples won't get the higher-rep numbers moving even slightly, then I've maxed-out my genetic potential for that particular muscle group.

Awesome new AVI Will, lookin' strong big fella

Thanks, Al.

Hmmmmm...........I'm thinking you stole that AVI from Kevin, who stole it from bodyhard.

It's true, Mike; both their avi's are what prompted this one. That avi of BodyHard's, with the red string tank, is a killer. Kevin's (dbx) is excellent, as well.

Looking great Bill.......The delts are thick and cut. All that hard work is paying off.

Thanks, Mike; I'm seeing a bit of improvement from the priority work this past several months.

I have to be realistic; I know I'm not going to be putting on much real mass these days, and that's okay. What I can , and will do is refine what I've got.

Nice looking avi Bill. I knew after seeing how white I was you would feel different. You look like a big beach bully to me.

LOL! Thanks, storm!

J/K.......I'm not going to work out today....saving my energy.

Enjoy the day off, bud!

[ironwill2008]

I had a good session today; covered some ground. I expected to push my numbers forward, and was able to pretty much do what I intended. Today's training was:

Back "A"

Deadlift
135x5
225x5
275x5
315x5
385x5

Carlman Pull
80x9
80x9
80x9 lats pumped tight

Wide-Grip Pulldown
180x8
180x7
180x7

V-Grip Seated Cable Row
180x9
180x8
180x8

Worked my way through this session in 55 minutes. I took my time between sets, so as to have as much recovery as possible. The idea today was to beat every number from the last similar session, and I was able to do almost exactly that. Challenging myself like this almost always works for me; sometimes it's the only way to get one extra rep, or 5 pounds on a lift on which I think I've hit my limit.

The last deadlift rep was a bit shaky, but I locked it out, so it's a keeper. I've got red knees where the bar scarfed the hide off of them.

Carlmans continue to be a great exercise for me. At the end of the 3rd set, my lats were pumped hard as a rock, and that pump only got better as the session went on.

All in all, a good day in the neighborhood!

"Rest" (that's a joke!) tomorrow, and then on to calves/ arms on Sunday, after church. I'm already anticipating blasting my biceps. I've seen some improvement; where there's some, there's more to be had.

[MtnBikeMike]

Deadlift
135x5
225x5
275x5
315x5
385x5

The last deadlift rep was a bit shaky, but I locked it out, so it's a keeper. I've got red knees where the bar scarfed the hide off of them.

Glad I saw this before I left work, Now you got me pumped up for tomorrow's AM workout!

Strong lifts......Shakey still counts......lol

[Tifflex]

I had a good session today; covered some ground. I expected to push my numbers forward, and was able to pretty much do what I intended. Today's training was:

Back "A"

Deadlift
135x5
225x5
275x5
315x5
385x5

Excellent work Bill. How long did you rest between sets? What kind of shoes do you wear while deadlifting?

Carlman Pull
80x9
80x9
80x9 lats pumped tight

Wide-Grip Pulldown
180x8
180x7
180x7

V-Grip Seated Cable Row
180x9
180x8
180x8

Nice!

Worked my way through this session in 55 minutes. I took my time between sets, so as to have as much recovery as possible. The idea today was to beat every number from the last similar session, and I was able to do almost exactly that. Challenging myself like this almost always works for me; sometimes it's the only way to get one extra rep, or 5 pounds on a lift on which I think I've hit my limit.

Excellent session from the start!

Enjoy the rest of the day.

[mjw8204]

Great job on those deadlifts! You definitely earned your battle scars.

I'll be keeping an eye out for some biceps punishment on Sunday.

[ironwill2008]

Glad I saw this before I left work, Now you got me pumped up for tomorrow's AM workout!

Good deal on getting you psyched-up. That's the whole point of these journals. Take it, and run with it, Mike!

Strong lifts......Shakey still counts......lol

Thanks. It was my day today, and I took advantage of it. Next deadlift workout, I expect that 5th rep to come up clean.

Excellent work Bill. How long did you rest between sets? What kind of shoes do you wear while deadlifting?

I made myself rest at least 2 minutes, Tiff. I've got a pair of old Reebok cross-trainers, with nearly-flat soles, that I wear strictly for training. Those soles are very stiff, with hardly any give to them, at all.

Excellent session from the start!

Thanks! I'm well-pleased with how it went.

Enjoy the rest of the day.

Mr. Sherman and I are going to get-in some cardio!

Great job on those deadlifts! You definitely earned your battle scars.

Thanks, Matt. I was on my game today; I just wasn't going to settle for less than I did the last session. I was rested, well-fed, and had no physical reason to not do well.

I'll be keeping an eye out for some biceps punishment on Sunday.

I'm pretty fired-up from this back workout; if I thought it was the right thing to do, I'd head back down to the gym, and hit my arms now!

[ectoBgone]

Another strong workout Bill. I like how you've focused on just few great exercise choices and really worked it.

[ironwill2008]

Another strong workout Bill. I like how you've focused on just few great exercise choices and really worked it.

Thanks, Jason! I think back work, most of all, benefits from stripping the training down to the few best prime moves, and pounding them into the ground. I'll tell you what has helped me the most, in my back training recently, is A-B ing the workouts, so I can do a variety of moves, while not over-working my lower back. Doing deadlifts every-other-week is the sole reason why I'm pulling more weight now than I have in 5 years.

Today's session went really well, but I've gotta admit, I'm glad I don't have to try to beat today's work next week! Two weeks from now, I'll be ready to step up!

[StlBarbie]

Widked challenges you set out for yourself ...
it is no wonder you are the BEAST that you are!!!
AWESOME WO, Will!!!!

What's on the agenda for the weekend?

[ectoBgone]

I'll tell you what has helped me the most, in my back training recently, is A-B ing the workouts, so I can do a variety of moves, while not over-working my lower back. Doing deadlifts every-other-week is the sole reason why I'm pulling more weight now than I have in 5 years.

Ah, very interesting. Thanks!

[alkell]

Love the deadlifts Will, strong work.

Great work on beating the numbers, that's what progress is all about.

Have a great weekend.

[BergMuscle]

Glad I saw this before I left work, Now you got me pumped up for tomorrow's AM workout!

Strong lifts......Shakey still counts......lol

Same for me - back and triceps are tomorrow and most of my back work is like yours, Bill, especially the dead lifts and Carlmans (major lat pump!).

Great avi. Looking very big and well-muscled.

[ironwill2008]

Widked challenges you set out for yourself ...
it is no wonder you are the BEAST that you are!!!
AWESOME WO, Will!!!!

Thanks, Barb. Having a definite target to shoot at is a great motivator, IMO.

What's on the agenda for the weekend?

A bunch of yardio (2 yards), some work in the kitchen, a grandson's baseball game, and another grandson's flag football game. This is my "rest."

Love the deadlifts Will, strong work.

Great work on beating the numbers, that's what progress is all about.

Have a great weekend.

Thank you, Al! Consistently moving those numbers up will eventually make itself aparrent in the ol' mirror!

Hope you have a great weekend, too!

Same for me - back and triceps are tomorrow and most of my back work is like yours, Bill, especially the dead lifts and Carlmans (major lat pump!).

Give it your best, Dan!

Great avi. Looking very big and well-muscled.

Thanks very much! Prioritizing and hammering away at my bi's and shoulders is starting to pay off in tangible ways!

[Seawren]

Great workout Bill! Absolutely awesome deadlifts!

Have a lot of fun with Sherman this weekend!!!

[ironwill2008]

Great workout Bill! Absolutely awesome deadlifts!

Thanks! Today was my day.

Have a lot of fun with Sherman this weekend!!!

We're due for some cardio tomorrow, and probably Sunday, too!

[Tifflex]

Have fun at the games today.

[ArchAngel'73]

Very strong, sir!
The deads really stand out to me, they represent years worth of work imo. I can't say much more that hasn't been said.

If I may ask, does or has your wife worked out with you? What does she think of you training, the gym itself, and the time you take to do it?

Have a great day!

[rpaul11]

not much left to say here Bill. Great work. Enjoy yout weekend. Do you have rain? we're calling for thunderstorms all day today.

[ironwill2008]

Have fun at the games today.

Thanks, Tiffany! The weather forecast keeps changing, and now predicts rain. I don't put a lot of stock in weathermen, though!

Very strong, sir!
The deads really stand out to me, they represent years worth of work imo. I can't say much more that hasn't been said.

Thanks, Brian.

If I may ask, does or has your wife worked out with you? What does she think of you training, the gym itself, and the time you take to do it?

When we first got together, which was after I'd been training for about 6 months, we trained together on the same routine for about a year. As I made progress, and got stronger, it became impractical. We still trained at the same time, but on different routines. When the home gym became a necessity, she helped build it. Several pieces were Birthday gifts! She jokes around about hanging the laundry on the equipment!

She has been totally supportive of my training, and realized early-on that it was something I'd always have in my life. She shares the same philosophy about the investment of time-that it's an investment in your health, and very well-worth it. Without her having that attitude, things may have turned out quite different!

Have a great day!

Thanks! You, too!

not much left to say here Bill. Great work. Enjoy yout weekend. Do you have rain? we're calling for thunderstorms all day today.

Thanks, Rich. The forecast keeps changing; at first, no rain, and now, a lot of rain is predicted. We're going to do what we're going to do, though; to heck with the weatherman. Those guys are seldom right, anyway!

[Seawren]

When we first got together, which was after I'd been training for about 6 months, we trained together on the same routine for about a year. As I made progress, and got stronger, it became impractical. We still trained at the same time, but on different routines. When the home gym became a necessity, she helped build it. Several pieces were Birthday gifts! She jokes around about hanging the laundry on the equipment!

She has been totally supportive of my training, and realized early-on that it was something I'd always have in my life. She shares the same philosophy about the investment of time-that it's an investment in your health, and very well-worth it. Without her having that attitude, things may have turned out quite different!

This is very cool! It really helps to have similar beliefs about things like health and fitness. That said, it's also possible for one person to influence the other positively. Unfortunately, it's also possible to have it work in the opposite direction which ends up being a negatively influencing relationship. Glad you guys are both on the positive path!!!!!

[ironwill2008]

This is very cool! It really helps to have similar beliefs about things like health and fitness. That said, it's also possible for one person to influence the other positively. Unfortunately, it's also possible to have it work in the opposite direction which ends up being a negatively influencing relationship. Glad you guys are both on the positive path!!!!!

Thanks! I think the nutritional side of things would be where the most problem would occur, if both parties aren't on the same page. It would be really difficult trying to eat well, and often, with another person in the household who might be against the whole idea.

[ironwill2008]

Today is the first session in the last week before deload, so I'll push everything to the limit this week. I had a good session today, and was able to make a bit of progress. Today's training was:

Calves/ Arms/ Abs

Seated Calf Raise PWO 200x11-11-9-10

superset with

Leg Press Calf Raise PWO 500x12-12-9-11

Straight Bar Cable Curl PWO
20x15 W/U
50x8 W/U
70x9
70x9
70x8

Alternate Dumbbell Curl
45x8
45x7
45x7

Hammer Curl
45x6
45x6
45x6

E-Z Bar French Press
45x12 W/U
95x8 W/U
115x6
115x5
115x4

Hanging Leg Raise 14-12-11

superset with

Decline Crunch 11-10-10

Completed this session in 70 minutes, with a monster arm pump. The supersets on calves provided a good burn; I haven't done these in ages. I'll keep them around for a while; I expect them to be pretty effective.

Picked up a rep or two on the biceps exercises. Bi's are definitely getting stronger; and this is starting to translate to the mirror. I'll continue to hammer them as hard as I'm able.

I like the heavy French Presses; I'll continue these, too, and possibly add a second triceps move after deload week. I don't feel I've lost anything on tri's by only hitting 3 sets a week; I just think it's time for a small change.

Changed out hanging knee raises for leg raises, to up the ante a bit. Supersetting them with declines is an ab burner of the first degree!

Flag football this afternoon (my grandson is playing; I'm just spectating!), and then legs tomorrow. I'm going to push the Hacks to the limit.

Hope everyone enjoys their Sunday afternoon.

[mjw8204]

Nice arm session, Bill. It seems like you were just coming off your deload. I can't believe another one is just around the corner.

Looking foward to seeing the results of your leg workout.

[ironwill2008]

Nice arm session, Bill. It seems like you were just coming off your deload. I can't believe another one is just around the corner.

Looking foward to seeing the results of your leg workout.

Thank you, Matt; the session went very well. The weeks fly past; it's kinda like driving my Camaro flat-out down a country road, and the telephone poles look like a picket fence!

I'm already fired-up to hit those hacks; it should be a good session.