Ironwill2008

[ironwill2008]

Man too bad you live so far away. The way you train and the lifts (poundage)
are pretty much the same as mine. You would be a perfect canidate for a partner.

I am willing to bet thet your lifts will be right back to where you left off within
the month. You are doing a great job so keep those positive thoughts just as
you have in your last workout post.

Wow, that's a huge compliment, Carl; thank you.

You bet I'll get back; you, and all the other guys who post on this journal help keep me fired-up, and keep me from feeling like sometimes I'm training in a vacuum!
Have a restful weekend; next week's training is almost here! Later...

[ironwill2008]

Start of a new week of training, and a new week of opportunity to improve. Today's training:

Calves/ Arms/ Abs

Leg press calf raise
200x20 W/U
400x17
500x12
600x6
600x5

Seated calf raise
190x12
210x5 a bit much
200x7
200x7

Alternate dumbbell curl
20x10 W/U
30X6 W/U
45x7
40x9
40x7

Barbell curl
90x6
90x6
90x6

Incline curl
30x7
30x6
30x7 bi's are done to a crisp

Close-grip bench press
175x8
180x6
185x6 I'm sniffing 225 on these.

French press
90x8
90x7
90x7

Crunch
23-15-10 straight sets

I worked through this routine in 60 minutes. It felt good; everything clicked. This is usually about the only time of year when I concentrate on my arms, by training them with an unrelated bodypart. Usually I put most of my effort into compounds. It's really unique, though, getting both sides of your upper arms pumped up; at the end of the workout, they feel like they're going to burst! The added benefit of this to me is that my back is on a day all by itself, something I absolutely relish. I still have some soreness right between my shoulder blades, a positive indicator that I used good form Friday.
With my break and all, it's really too early to tell if the changes in my calf training are working. I can see some added definition, but that's probably due to the bodyfat reduction during vacation. I'm going to continue the low-rep stuff for the Summer, and see where it takes me; it can't do any worse than what I had been doing for my calves! BTW, thanks to my wife, Jan, for spotting me on the seated calf raises; there's no way I can go to failure, and then stow the carriage by myself!
Tomorrow, it's legs, and I'm looking forward to more squats and barbell lunges. For quads, I think I'll stick to just those two for now; when I get my squat back to my limit, I'll then throw in some hacks, or leg presses, or even (gasp!) Smith machine squats! Hey, it's all good!
Gotta eat. Later...

[ectoBgone]

Hi, Jason! I prefer chinups to pullups because the arms are straight up and down, which provides a bit fuller stretch to the lats, and a bit more direct pull on them. Also, your arms are in a stronger position with a curl-grip; more reps.
How you warm-up for them depends on where you place them in your routine. If they're first, like I'm doing now, I'll do a couple of 3-rep bodyweight sets, one 10 -rep bodyweight set, then strap on whatever weight I think I can get 6 full reps with. These put a tremendous load on the biceps tendons, on the inside of the elbows; this area needs to be warm before blasting it.
If they're not the first exercise in the routine, I'll do a 10 rep bodyweight set, and see how my elbows feel. If they're warmed up, I go for it; if not, I'll do another short bodyweight set. As you can see, I'm real picky about my biceps tendons; If I pull one, it would take many weeks for it to heal, and doing 6-rep sets leaves little margin for error.
Once you're chinning, just be sure to use a FULL RANGE OF MOTION. I cross my ankles under me, and keep my legs as still as possible. Full hang, to chin-over-the -bar, pulling your elbows as far back as you can, at the top of the rep. I usually do 3 sets, and add or subtract whatever weight I feel will let me get 6 reps. You're deadlifting, so grip shouldn't be a problem; if your grip does limit you, use chalk or straps, or whatever you need, to get your reps.
Yes, they're ball-busters, but like squats and deadlifts, the toughest stuff gets you the most return.
Give 'em a fair try; your lats will thank you! Have a great weekend. Later...

Excellent info, thank you! I was able to read this before my workout today and it was very helpful so thanks for getting it up there.

[ironwill2008]

You're welcome, Jason. My intention is to eventually read in YOUR journal where you're chinning with a 45 pound plate hanging off of you. Work hard. Later...

[BergMuscle]

Way to kill those arms, Will!

[ironwill2008]

Way to kill those arms, Will!

Thanks; I'm watching your bench, in it's inevitable climb past 225. Keep training HARD. Later...

[ironwill2008]

Any day with leg training in it is my favorite day. Today's training:


Legs

Squats
barx10 W/U
135X6
185X6
225X10
255x7
275x6
285x5 reps all looked and felt good.

Barbell lunge
barx6
135x6
145x6
155x6 just a bit shakey, but still looked pretty good,

Stiff-leg deadlift
135x6
185x6
205x6

Leg curl
45x8
45x7
45x7 cramping-I'm done.

This session took 60 minutes; I spent extra time between sets of squats, so as to not limit my effort due to cardio. I feel I made solid progress back to where I came from, today.
The last set of lunges was a bear; I was concentrating on keeping my form, much as if I were training in public. Working out alone, I often ask myself, as I train, " What would another experienced lifter think of my form, while I'm doing these"? It helps keep me focused on the most important aspect of training- using proper form.

I've been very impressed by the progress and positive mental attitude of the journal posters I visit regularly. ALL OF YOU GUYS are making meaningful gains, and are using your heads for something more than a hat rack. PR's are flying all over the place, and everyone is helping and supporting everyone else's efforts. It's all good.

Have a great day, everyone. I'm out. Later...

[alkell]

I've been very impressed by the progress and positive mental attitude of the journal posters I visit regularly. ALL OF YOU GUYS are making meaningful gains, and are using your heads for something more than a hat rack. PR's are flying all over the place, and everyone is helping and supporting everyone else's efforts. It's all good.

Have a great day, everyone. I'm out. Later...

I agree, and it's nice to have you on board

Strong leg workout to!

[ironwill2008]

Thanks, alkell; like I've said many times before, we can all learn from each other. The more I learn, the more I find I don't know. I'm working on improving that.

Thanks for the positive comments. Later...

[BergMuscle]

Nice job with the barbell lunges. I've been doing them with DBs. The barbell must put an extra level of concentration/focus on your form. I just feel challenged not to twist an ankle or go off balance.

[ironwill2008]

Nice job with the barbell lunges. I've been doing them with DBs. The barbell must put an extra level of concentration/focus on your form. I just feel challenged not to twist an ankle or go off balance.

Thanks! When I started doing lunges, I used dumbbells, too. As I continued to increase the weight, my grip became an issue. It was suggested I try them with a barbell, and I found I really liked the way they felt, in my legs, as well as how the bar felt on my shoulders. Until recently, I hadn't done them for years. Jason, I belive it was, mentioned them in his journal, and it lit a spark in me to go back to them. Back in the day, pushed by a much younger and stronger workout partner, I was using some ridiculous poundage on these, and I'm curious to see what's left in me, on them! I'll find out, or fall over trying!

If you want to try them, just start out with the bar, and do sets of 6 reps. As you get used to them, add just 5 pounds a week; You'll be surprised how quick you can move up the weight on these. Thanks again for the good word. Later...

[ectoBgone]

My grip would be an issue too on DB lunges, but with straps it's no problem. You make me want to try barbell ones now though, LOL.

[ArchAngel'73]

Sorry I haven't been in here sooner. Excellent progress and training!
I look forward to reading more.

[ironwill2008]

Sorry I haven't been in here sooner. Excellent progress and training!
I look forward to reading more.

Thanks very much for the comments! All critiques, criticism, and suggestions are welcome, and considered. Have a great day!

[BergMuscle]

My grip would be an issue too on DB lunges, but with straps it's no problem. You make me want to try barbell ones now though, LOL.

Same for me. With the straps I got rid of the grip problem and jumped in weight really quickly.
I do like the idea of at least trying with a bar, even an empty bar, at some point, if for no other reason than to mix things up.

[ironwill2008]

Same for me. With the straps I got rid of the grip problem and jumped in weight really quickly.
I do like the idea of at least trying with a bar, even an empty bar, at some point, if for no other reason than to mix things up.

I'd give them a shot, next time you're due for a change-up. You may find, like I did, that you really like them.

[ironwill2008]

My grip would be an issue too on DB lunges, but with straps it's no problem. You make me want to try barbell ones now though, LOL.

As with BergMuscle, next time the routine changes, maybe rotate them in.
You just have to start slow with them; they stress the body in a very unique way. It's really gratifying, though, to perform them in front of a mirror, and watch your quads separate, on the push back to upright! Have a great day, Jason!

[ironwill2008]

Had another good session today. I was ready to go. Today's training:

Chest/ Shoulders/ Abs

Dumbbell incline press
40x10 W/U
60X10 W/U
75X11
75x11
75x11 need to push these higher; high reps won't cut it for me.

Smith flat press
205x6
225x5
225x4 3/4 this one's for you, Jason

Cable x-over
20x12
25x6
22x8

Seated dumbbell press
40x10
60x8
60x7
60x6 direct hit on medial delts

lateral raise
30x7
25x10
25x9

Bent lateral
25x13
25x12
25x11

Hanging leg raise
20-16-15 straight sets


Went through this workout in 70 minutes; probably need to watch the clock a bit closer. After 30 years of being on a dead run for the Phone Company, though, it's pretty tough to get me to do anything fast anymore!

This was another really focused workout, and it's because I have a definite goal to work towards- getting back where I was before a layoff. It's easy for even a dedicated trainee to get a bit lax in training intensity after years in the gym. Something to be vigilant about; it can sneak up on us, and all of a sudden, we're just going through the motions. Not a good thing.

I'm already looking forward to Friday, and working my back; I have some ground to make up there, too, and intend to hit it as hard as I possibly can. Later...

[BergMuscle]

It's easy for even a dedicated trainee to get a bit lax in training intensity after years in the gym. Something to be vigilant about; it can sneak up on us, and all of a sudden, we're just going through the motions. Not a good thing.

I've had that happen a couple of times. Sometimes I just push through and find my motivation again; other times I change things around radically, makes me almost a "newbie" again. I think our awareness is sharper after years of training and we can sense when we need to kick it up a notch.

[ectoBgone]

75x11 need to push these higher; high reps won't cut it for me.

Nice! Did you get the power hooks yet? I received mine but haven't used them yet. Still a few weeks until I switch my routine.

225x4 3/4 this one's for you, Jason

Glad to hear that the workouts are ramping up. Any chance we'll see pictures of your home gym at some point? It sounds like a sweet setup.

[ironwill2008]

I've had that happen a couple of times. Sometimes I just push through and find my motivation again; other times I change things around radically, makes me almost a "newbie" again. I think our awareness is sharper after years of training and we can sense when we need to kick it up a notch.

I agree; in the Fall, and in the Spring, I always radically change everything, to intentionally get that "noob" feeling. It just keeps things interesting. The thing to do is just take setbacks in stride, and motor on.

[ironwill2008]

Nice! Did you get the power hooks yet? I received mine but haven't used them yet. Still a few weeks until I switch my routine.




Glad to hear that the workouts are ramping up. Any chance we'll see pictures of your home gym at some point? It sounds like a sweet setup.

Things have been sailing along this week in the ol' gym. If I hadn't already been over this same ground 5 years ago, I'd think I was really something! Age has a way of taking some of the starch out of your ego!

I haven't ordered a set of power hooks yet; I'm going to go old-school as long as I can. A set is only 2 days away from the BB.com store. Is that where you got yours?

I'll see what I can do about the pics. I'm not really a computer guy!

[ironwill2008]

Here's two more:

[alkell]

Holy cow mate, nice home gym

[DNG]

Great pictures, Bill - that's one helluva setup.

I travel very extensively, so I couldn't really justify setting up a home gym like that. But if I wasn't traveling - the UPS delivery guy would need a strong back!


LOL

[ironwill2008]

Holy cow mate, nice home gym

Thanks! It's just the logical conclusion to all my former training problems.

Great pictures, Bill - that's one helluva setup.

I travel very extensively, so I couldn't really justify setting up a home gym like that. But if I wasn't traveling - the UPS delivery guy would need a strong back!


LOL

LOL! Thanks! All of my stuff, save one piece, was bought locally. The leg extension/leg curl was bought on the Internet. It took both me and the Fed ex guy to get the box into the house!

I'm fortunate in that even in this small city, there's a Life Fitness dealer. They're the parent company of Parabody and Hammer Strength, among a few other brands.

[ectoBgone]

Nice workout room!!!

I'm inspired for that day when I get to take the basement back!


Oh, and I did get the hooks from BB.com. I checked out another site, that begins with 'A' and happens to be the name of a jungle, but they would end up being more expensive.

[ironwill2008]

Nice workout room!!!

I'm inspired for that day when I get to take the basement back!

Thanks, Jason! The biggest problem for most people who otherwise have the means to equip a home gym is just finding enough space. I've got about 600 sq, ft., and it's marginally enough. With two people training at one time, it's just about right. There's an extra 12x10 room off to the back, with our exercise bike. I've been eyeballing a Hammer Strength iso chest press, but it needs about 8x10 all by itself. I've messed around with changing the gym footprint on paper, and can't really find a place for it. I'll think of something, though! Have a great day!

[BergMuscle]

Nice space. My basement "gym" looks like a dungeon (which might be kind of appropriate. ).

[ironwill2008]

Thanks. When I was putting it together, I tried to make it as close to a commercial gym as I could, minus all the negative stuff that drove me away from three different commercial gyms to start with!

It sure isn't a necessity to have all this stuff; a power rack, FID bench, and a few pairs of dumbbells will get you a great workout, but it sure is nice to have all the options! Have a great day, BergMuscle!