Ironwill2008 V2.0

[ironwill2008]

The blizzard just started moving through here about an hour ago. I didn't need anything with 4WD or big tires coming into work today but it sure don't sound like a bad idea right now.

The snow is slacking off for now here, but the wind is brutal. I'm happy to be inside today.


After having been retired for almost 6 years now, i sometimes wonder how i managed to be so casual about working outdoors every day, all year 'round, for almost 30 years. I never really gave it a thought back then; I'd just dress appropriately, and go to work. Now I'm glad not to have to deal with any of that.

Can really relate to these words of wisdom, Bill, as I've never understood why so many individuals never try different stances in an attempt to find what works best for them, as we all differ in goals, height and body. The week doesn't seem to go by without someone commenting on my differing foot stances irrespective of whether I'm in a rack or on the Smith. In respect to what's in my tool box or gym bag, another good aspect of undergoing surgery this week was to acquire another pair of gray grip socks (yes, while I prefer being barefoot for squats, the socks add another layer of safety).

I hope your recovery is going well, Bob.

There's a general lack of acceptance of bodybuilders trying anything even slightly outside the box all over this site. Never is it more apparent than in the threads concerning machines. And the majority of posts against using anything other than free weights are usually full of nonsense.

[ironwill2008]

Closed out the week, and this 3-week block of training, with a good session. Numbers didn't move a lot, but where I'm at with most of these lifts, I'm looking more for effort than anything else. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
405x1

Barbell Curl
bar x5 W/U
65x5 W/U
85x3 W/U
110x5
110x5
110x5

95x9 backoff set


Smith Machine Flat Press
95x10 W/U
135x5
165x5
185x5
205x5
235x3

185x10 backoff set



I finished off this session (and this session finished me off) in one hour on the nose. Romanians stayed at a single today, but I was daggone glad to get it. That rascal was heavy. I'll continue to work on these on my way to 405x3.

Picked up reps-across on Curls, but will keep the load as-is until I can duplicate it. Dropped two reps on the backoff set, but it was a fair trade to get that 5th rep on that last work set.

Flat Presses remained the same today, with the exception of a lost rep on the backoff set. I don't consider that a problem though; I'll work to get it back after deload next week.

That's it for this 'un. I'll rest this weekend, and then work a light deload SFS, Leg Press, Chinup, and Seated Press workout on Monday.

Post-Workout meal was a tasty egg & veggie scramble, buttered toast, fried potatoes, bacon, and a glass of cold milk.

[mharrislove]

Great work, Bill - I wish that I could join you in the workout exploits (but I'm sick as a dog right now). Take care and have a great weekend!

[cmoore]

Congrats on BB's Member of the Year. Well deserved. You rock sir.

[ArchAngel'73]

Congrats on BB's Member of the Year. Well deserved. You rock sir.

this
can be found here;

http://www.bodybuilding.com/fun/2012-site-awards.html

[psychodiver9]

Congrats. We'll deserved

[ironwill2008]

Great work, Bill - I wish that I could join you in the workout exploits (but I'm sick as a dog right now). Take care and have a great weekend!

Thanks, MH.

I hope you get well soon.

Congrats on BB's Member of the Year. Well deserved. You rock sir.

Thanks, C; I appreciate the comments.

this
can be found here;

http://www.bodybuilding.com/fun/2012-site-awards.html

This caught me totally by surprise, Brian.

Congrats. We'll deserved

Thanks, Ryan; I appreciate the comments.

[ArchAngel'73]

I know you like to lead a humble life...but sometimes you just have to recognize just how awesome you really are.

[jonnyboy44]

Congrats on BB's Forum Member of the Year.
Been a follower of your thread for a long time so had to comment on this award
Respect to you
Keep inspiring us all
jon

[ironwill2008]

I know you like to lead a humble life...but sometimes you just have to recognize just how awesome you really are.

Thanks, Brian. I appreciate that.

Congrats on BB's Forum Member of the Year.
Been a follower of your thread for a long time so had to comment on this award
Respect to you
Keep inspiring us all
jon

Thank you; I appreciate the comments.



I'm just trying to pass along to others what was taught to me plus what I've managed to learn over the years. Sometimes I do pretty well at that, and other times, not so much!

[Korr]

As always, a bodybuilder's tool box should have a number of different tools available. And while not everything will work for everyone, there's no way of knowing the difference without actually trying different options. I smh at some of the closed-minded opinions posted in the open forums when it comes to using various machines/exercises/methods.

True enough.

I never been a fan of machines, but in the end they are another tool and have their place. I personally use them for back work, recovery purposes, or for extra volume.


Also, gratz on BB's Member of the Year.

[ironwill2008]

True enough.

I never been a fan of machines, but in the end they are another tool and have their place. I personally use them for back work, recovery purposes, or for extra volume.

Then for you, you're using them exactly as you should be. Smart training FTW.



The 'extra volume' point you list is one of the primary benefits of machine use for bodybuilders IMO. After working the muscle group with primary exercises (generally, free weight), the best/safest way I know of to reach as many muscle fibers as possible is to finish off the group with machine work.

Also, gratz on BB's Member of the Year.

Thanks; I appreciate the comment.

[fbcoach]

Bill,
Great workouts and inspirational as usual. Congrats on the "member of the year" award. I can't think of a more deserving winner. Again, congrats and thanks again for all the inspiration and motivation.

[ironwill2008]

Bill,
Great workouts and inspirational as usual. Congrats on the "member of the year" award. I can't think of a more deserving winner. Again, congrats and thanks again for all the inspiration and motivation.

Thanks, Coach.

Believe me, I get back more than I'm able to give.

[terman1]

Hey Bill, I'll be busy for the next few days so I just wanted to drop by and wish you and your family a Merry Christmas and a safe and happy holiday season. Also, congrats on your recognition. I know you don't ask for these type of things but you know we all appreciate everything that you do!

[BergMuscle]

Big congratulations! You certainly have earned this recognition.



(Man, I've been out of the journals for too long if this one got by me. )

[ironwill2008]

Hey Bill, I'll be busy for the next few days so I just wanted to drop by and wish you and your family a Merry Christmas and a safe and happy holiday season. Also, congrats on your recognition. I know you don't ask for these type of things but you know we all appreciate everything that you do!

Thanks, Terrence; I appreciate the comments.

Merry Christmas and Happy New Year to you and yours.

Big congratulations! You certainly have earned this recognition.



(Man, I've been out of the journals for too long if this one got by me. )

Thank you, Dan.

This was a surprise to me; I had no idea of it until I saw the link to the thread in the O35.

[The Shoeless Wonder]

big up young man! congrats. you better win next year as well!

[highiso]

This was a surprise to me; I had no idea of it until I saw the link to the thread in the O35.

Not surprised you didn't know. Back when I made the top 10 this year I had to stumble upon it to find out, they never contacted me. Have they contacted you? They should.

Anyway I just wanted to drop in and say congrats, you were the first person to respond to me when I came back here in 2010.

[hazto]

Have a happy Christmas and net year. Again congratulation on member of the year. As I stated on the other thread, glad to see someone received it that helps others.

[ironwill2008]

big up young man! congrats. you better win next year as well!

Hey, Shoe, thanks. I'll continue to keep trying to help noobs and anyone else who I think might get their own learning curve shortened by avoiding the mistakes I made.

Not surprised you didn't know. Back when I made the top 10 this year I had to stumble upon it to find out, they never contacted me. Have they contacted you? They should.

Didn't hear a thing from the site. And I agree, they could easily send an e-mail making the announcement.

Anyway I just wanted to drop in and say congrats, you were the first person to respond to me when I came back here in 2010.

Thanks. You've made remarkable progress, and are an excellent example of what can be done with commitment and attention to detail.

Have a happy Christmas and net year. Again congratulation on member of the year. As I stated on the other thread, glad to see someone received it that helps others.

Thanks, David; I appreciate the comments.




Merry Christmas and Happy New Year to you too.

[Lou1se]

And so well deserved too

Merry Christmas!

[ironwill2008]

And so well deserved too

Merry Christmas!

Thanks, Lo1se.



Merry Christmas to you too.

[billb7581]

It looks fine, Bill. It may have been time for you to split things up by now anyway.

Got 2 workouts in so far and I like it. It's a lot harder for me to work in those lower rep ranges, I've gotten so used to doing All Pros.

[BergMuscle]

Merry Christmas, Bill.

[ProtienandIron]

I wish you and your family a merry christmas and a happy new year Bill.

[ironwill2008]

Got 2 workouts in so far and I like it. It's a lot harder for me to work in those lower rep ranges, I've gotten so used to doing All Pros.

Good job, Bill. I'm sure it's a big change, but it will do you good.

Merry Christmas, Bill.

Thanks, Dan. Merry Christmas to you and yours.

I wish you and your family a merry christmas and a happy new year Bill.

Thanks, Andy. Merry Christmas and a Happy New Year to all of you as well.

[ironwill2008]

Today's work is the first in a week's light deload workouts. I use relatively light weight, stay away from failure of any type, and simply get some active rest and a chance to improve my exercise form. Today's training was:

Barbell Squat
bar x15 W/U
135x8
135x8
135x8

Chinup
bw x8
bw x8
bw x8

Smith Machine Seated Press
95x10
95x10
95x10

I rolled through this short session in less than 20 minutes, taking little/no rest between sets but rather just keep it moving.

Not much to relate, deloads are what they are; necessary but not very exciting to perform or log.

I'll rest during Christmas Day, and then work a light Lunge, Row, and Incline Press workout on Wednesday.

Post-Workout meal was turkey, mashed potatoes with gravy, a small portion of bean salad, and a glass of milk.
















Merry Christmas everyone!



The Reason for the Season.

[ArchAngel'73]

Merry Christmas Will.
Can't give ya a Merry Christmas bear hug from here but I would if I could.
Thanks for all you've done.

[-=FLEX=-]

Merry Christmas, Bill.

And thanks for the (nearly 3 years now) support, as always.

Much appreciated.