Ironwill2008 V2.0

[ironwill2008]

FTR
I don't see NO 60 year old in this journal.

You look about 12-15 years younger than most your age and carrying muscle I even envy.

Thanks, Brian; I appreciate that. It's one of the big benefits of this lifestyle.

Of course I don't expect to live forever, nor do I even want to. But until my ticket is punched, I think it's only smart to do what I can to remain as healthy as possible. I spent the first half of my life tearing myself down; I'll spend the last half building myself up as much as I can.

Bill, I always appreciate seeing how well you eat. No ill-informed disparaging of bread, potatoes or milk (or pizza!) in this journal. And I use the same Corelle plates.

Hey, thanks!

Once I found Alan Aragon on this site, and was made aware of the scientific facts of nutrition rather than the myths and bs I had been sucked into by the bros and the muscle mags, nutrition became a heck of a lot clearer. I came to realize that it all runs on common sense, if you are open-minded enough to take the first few steps away from the popularly-held beliefs that have permeated bodybuilding nutrition in the past.

[HoustonTXMuscle]

Thanks, Brian; I appreciate that. It's one of the big benefits of this lifestyle....

Of course I don't expect to live forever, nor do I even want to. But until my ticket is punched, I think it's only smart to do what I can to remain as healthy as possible. I spent the first half of my life tearing myself down; I'll spend the last half building myself up as much as I can.


Am with you 100%, Bill. Only wish that I'd been more like you and hadn't waited so many years past 50, to change my lifestyle.

[mharrislove]

Happy Sunday, Bill. The iron is looking forward to your arrival next week!

[psychodiver9]

Happy Sunday, Bill. The iron is looking forward to your arrival next week!

I disagree. I bet the iron is running scared

[ironwill2008]

Returned to regular training today, working to advance everything from where I left off two weeks ago. Today's training was:

Smith Machine Front Squat
95x10 W/U
150x8
200x8
215x8
245x4 heh-vee

Leg Press
400x12 W/U
580x12
670x12
760x12 added set
810x6

Chinup
bw x5 W/U
bw x5 W/U
bw +35x3 W/U
bw +70x5
bw +70x4
bw +70x4

Smith Machine Seated Press
95x10 W/U
125x3 W/U
150x4
150x3
150x3

150x3

135x9 backoff set



Worked my way through here in an hour and ten minutes. Bumped the top set of Smith Fronts and managed 4 tough reps. It's going to be a battle to get these to 8-across.

I dropped the 490 set of Leg Press and added a set @760 as an intermediate set. Even with the heavier ramp sets, I managed 6 rep on the top set. I'll work it to 12 before adding any more weight.

Picked up one rep on Chins, and had no shoulder problems. These have proven to be quite a challenge this past several months; it seems like I haven't been able to move them forward at all due to the setbacks. I'm hoping they're behind me now so I can continue working towards 90 for reps.

Seated Press stayed the same on the work sets but I managed an extra rep on the backoff set. I'll take whatever I can get here.

That's all I've got for today. It was good to get back to doing some work.

I'll take a rest day tomorrow, then work on Lunges, Rows, and Inclines on Wednesday.

Cooked up a pot of red beans and rice for Post-Workout meal. Washed it down with a glass of milk.

[ironwill2008]

Am with you 100%, Bill. Only wish that I'd been more like you and hadn't waited so many years past 50, to change my lifestyle.

I feel like I got a really late start too, Bob, but what's past is past. The only thing that's important is what we do today.

Happy Sunday, Bill. The iron is looking forward to your arrival next week!

Thanks, Mike. We loafed the entire day yesterday, and enjoyed the fact we we in out of the weather!

I disagree. I bet the iron is running scared

Lulz. It's always a challenge, but that's what keeps pulling me back.

[-Lucifer]

Omg! Smith squats! You dun goof'd, Bill brah.

[ironwill2008]

Omg! Smith squats! You dun goof'd, Bill brah.

Yeah. I'm gonna blow out my knees (or is it my back?), and then looz all muh gainz.

[ironwill2008]

Had a good day today. Gave a little, gained a little. Today's training was:

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x1

295x1 Lunge

225x3 backoff set

225x3 backoff set

Barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5
250x5

Smith Machine Low Incline Press
95x10 W/U
135x5
155x5
175x5
205x5
230x5

185x8 backoff set


I worked my way through in 70 minutes. Lunges were tough on me today. I got a good single on the top set, but didn't have the jam to duplicate the double I managed on the previous effort. Not really concerned though; when I'm working on the ragged edge, reps are going to see-saw somewhat. The backoff set saw me hitting my triple.

Picked up the 5th rep on Rows that I dropped last time. Even though I reached reps-across, I won't add any weight until I can repeat it consistently.

Managed reps-across on Inclines as well, and feel I'm ready to bump the weight next time. Adding a rep on the backoff set verified it's time to move up here.

That's it for today. I'm pleased with my effort, and will rest easy tomorrow. I'll return to the gym on Friday in an effort to advance Romanian Deadlifts, Curls, and Flat Presses.

Post-WorkOut meal was a bowl of very hearty chicken-noodle soup, a couple slices of cheese/jalapeno bread, and a glass of milk. I made a big pot of soup, but I'll bet it won't see Friday.

[hazto]

Great couple of workouts, always moving forward with reps or weight. Have a good weekend.

[ProtienandIron]

Always good to see you hitting the iron Bill. PWO meal looks so good.

[The Shoeless Wonder]

your legs must hate you

[FastCatChamp]

Impressive stuff as usual Bill.

I think that I will make a regular habit of getting by here. I have been a lazy follower here during the school year.

[BergMuscle]

Your lunges always impress me.

[ironwill2008]

Great couple of workouts, always moving forward with reps or weight. Have a good weekend.

Thanks, David. I'm inching my way forward; even slow progress is still progress.

Have a good weekend yourself!



Looking forward to the Super Bowl on Sunday, but with mixed emotions.

Last game of the season.

Always good to see you hitting the iron Bill. PWO meal looks so good.

Hey, Andy. Yesterday's workout was a battle. Some days, everything just flows along and the workout takes on a life of it's own. That one wasn't one of 'em!

your legs must hate you

I'm usually a little bit shaky after the heavy set of Lunges, but with a couple minutes' rest, I can most often get the backoff set done no problem.

I hardly ever have any leg DOMS, but every once in a while I'll have some minor knee pain the day after leg work. I have no idea what it is, and it always just goes away. Probably nothing more than high mileage.

Impressive stuff as usual Bill.

I think that I will make a regular habit of getting by here. I have been a lazy follower here during the school year.

Thanks, Gale.

I know you have a full slate, and I appreciate your support.

Your lunges always impress me.

Thanks, Dan. They're to a point where moving them forward is going to take a good deal of time and effort, but I really like the challenge they present.

[-Lucifer]

In your case, Bill, minor knee pain is alright. You're 64 and lift heavy stuff regularly. Pretty sure your joints say something along these lines to each other [after leg day] -

Left knee: Yo, wot's dis ***** doin?

Right knee: He be lifting heavy-azz w8s 4 da hyooge test releez!

Left knee: Dayum! I can't take this no more! Lettuce send him a little message. <minor knee pain>

[irongrandpa]

Bill, the lifts are looking good this week. Hopefully we'll have a good game on sunday. Hit it hard friday & enjoy your weekend!

[ironwill2008]

In your case, Bill, minor knee pain is alright. You're 64 and lift heavy stuff regularly. Pretty sure your joints say something along these lines to each other [after leg day] -

Left knee: Yo, wot's dis ***** doin?

Right knee: He be lifting heavy-azz w8s 4 da hyooge test releez!

Left knee: Dayum! I can't take this no more! Lettuce send him a little message. <minor knee pain>

LOL. That's probably exactly what's going on!

Bill, the lifts are looking good this week. Hopefully we'll have a good game on sunday. Hit it hard friday & enjoy your weekend!

Hey Bob, thanks. Progress is hard to come by, but that won't stop me from trying.

I've got mixed feelings about the game. I'd like to see Ray Lewis heading to the HOF with another ring ( I never figured the Ravens would get through the playoffs), but then I can say the same about our homeboy Moss.

And I really like the way that kid who's QBing for the Forty Niners has come out of nowhere. Geez; what an athlete he is.

[SteveR40]

Solid day today Bill. Your BB Lunge at 295 would put me on the floor. After I would need a walker to move around. GJ with the rows and presses too.

[FlaIronMind]

Good stuff which is standard M.O. here. As you and I have discussed before, ol' man Webster doesn't make any distinction in progress. Progress is progress. Period.

Great work my friend.

[ironwill2008]

Solid day today Bill. Your BB Lunge at 295 would put me on the floor. After I would need a walker to move around. GJ with the rows and presses too.

Thanks, Steve. I'm working hard just to get a rep where I'm able on just about every exercise in this current routine. But it still 'fits' me, so I'm going to keep working it for whatever I can manage to squeeze out of it.

Good stuff which is standard M.O. here. As you and I have discussed before, ol' man Webster doesn't make any distinction in progress. Progress is progress. Period.

Great work my friend.

Thanks, FIM. That conversation occurs frequently in this journal! And that's fine too; I'm just as happy to sometimes simply meet my previous numbers as I am to maybe get a rep or add a couple of pounds to the bar. I've long since figured out that it's the effort expended that counts, and that even with best intentions, things aren't always going to move forward on the schedule we'd like to have.

[FastCatChamp]

When you get a chance Bill....I had an awakening with High Bar Back Squats yesterday and posted up a video in my journal.

I would greatly appreciate some input/critique from you and any of your followers that can take a peek.

Have a great Super Bowl weekend.

[ironwill2008]

When you get a chance Bill....I had an awakening with High Bar Back Squats yesterday and posted up a video in my journal.

I would greatly appreciate some input/critique from you and any of your followers that can take a peek.

I'm there, bud.

Have a great Super Bowl weekend.

Thanks! Same back at ya.

[HoustonTXMuscle]

Impressive lunges, rows, and presses on Wednesday, Bill. The cheese/jalapeno bread is actually my favorite; tho I try to stay gluten-free, had a big slice last night with a cheat meal.

[brucedelaney]

Loving these workouts Bill, you're truly an inspiration.

[ironwill2008]

Closed out the training week with a solid, productive session. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5
W/U
225x3
275x3
315x3
365x3
405x2 decent form

Poundstone Curl
bar x49 whew...

Smith Machine Flat Press
95x10 W/U
135x5
165x5
185x5
205x5
235x4

235x4 Flat Press

185x10 backoff set



Completed this session in an hour and five minutes. I got my double on Romanians that I've been chasing for weeks, and with decent form. Heh-vee is about all I can add here. I'm already curious to see if I can duplicate the effort next friday.

Finally remembered to put Poundstone Curls in here today. The idea is to curl the empty bar for 100 reps, non-stop. And proving once again what I figured out a long time ago, I have very few red fibers in my biceps, managing only 49 reps until my arms just quit working. I got a massive pump, and it took several minnutes' recovery before I could bend my elbows again.

I stayed the same on Flat Presses, including the backoff set. I'll stick with this same weight one more week, and if I'm unable to move it forward, I'll probably reset it.

That's it for this day and this week. I'll rest this weekend, watching the SB on Sunday while at the same time seeing football season come to an end . Then back in the gym on Monday for another go at Smith Fronts, Leg Presses, Chinups, and Seated Presses.

PWO eats were scrambled eggs, thick-cut bacon, two biscuits with honey (2nd 'scuit still in the pan at pic time), some fried potatoes, and a glass of milk.

[ironwill2008]

Got the week off to a roaring start with a good session. I almost managed to make progress across the board. Today's training was:

Smith Machine Front Squat
95x10 W/U
145x8
195x8
215x8
245x5 tough

Leg Press PWO
400x12 W/U
580x12
670x12
760x12
810x8 huff and puff

Chinup
bw x5 W/U
bw x5 W/U
bw +35x3 W/U
bw +70x5
bw +70x4
bw +70x4

Smith Machine Seated Press
95x10 W/U
125x3 W/U
150x5
150x3
150x3

150x5 Seated

135x9 backoff set





Completed this session in an hour and five minutes. I picked up one very tough rep on Fronts, and that seemed to set the tone for the rest of the session.

I added a pair of repz on Leg Press, and then crawled out of the machine over to the rack.

Chins didn't advance today, but I was happy just to duplicate last week's work. All with no shoulder issues.

Manageed an additional rep on the 1st work set of Seated Presses and then held my ground on the remaining two along with the backoff set.

All in all, a good piece of work in my estimation. Gotta figure out a way to improve it next week.

I'll rest tomorrow, and then work to move forward on Lunges, Rows and Inclines on Wednesday.

Post-WorkOut meal was a pair of crab cakes, some oven 'fries,' a good salad, and a glass of milk.

[-=FLEX=-]

Nice start to the week Bill.

Some real solid work today.

PWO Crab cakes, eh? That's not something you see every day in the journal world.

[ironwill2008]

Nice start to the week Bill.

Some real solid work today.

Thanks, Jim. I was stoked to get back in there and see if I could move a few of those stubborn numbers up a hair. The Fronts, and especially the 'high' rep Leg Presses, are a jolt after last year's run of 5x5 Barbell Squats.


Chins are close to stalling out, and I'm nowhere near being able to do a set of 5 with 2 plates. I'm gonna keep pounding at them for a while longer though, at least until my shoulder starts squawking at them again.

I'm really tempted to step away from my 3x5 on Seated presses, load up the bar and do some really heavy triples, but hesitate because of my dodgy shoulders.

PWO Crab cakes, eh? That's not something you see every day in the journal world.

They're not often available here (fresh, not frozen), so far inland, so when we can get some, we'll jump on 'em. I'll saute 'em up in some olive oil; they're really good.

[FlaIronMind]

Excellent beginning of the week brother. Good work, all around. Congrats as well for tackling that RDL last week. Good job!