Ironwill2008 V2.0

[ironwill2008]

Supp companies still put boron in stuff. I see the ads and laugh.
Same with chromium picolinate. That one comes and goes depending on the latest "study".

Yeah, Ultimate Orange was Duchaine's 1st supp, and we/the gym, rats ate it up because it worked and you could feel it. and also correct about the mian igrediant being ephedrine.
Ironically, I never tried UO as the ECA was cheaper.

I can see where it could be of value if someone needed a boost before training, but I always seemed to (and still do) get what I need from a cup of strong coffee.

I've always been a fan of re-sets even when I was not aware of the concept of de-loading. It just felt right to take 2 steps forward and then 1 step back to make sure the new and heavier weights were being lifted properly.
You've proven that one can still obtain progress in our "more mature" years but it takes more thinking and planning.

btw, thank-you.
I consider you my older and wiser lifting brother. You've taught me much about life too just by getting to know you through your posts.

Thanks, Brian; I appreciate the comments.

[ELLSKIES]

Better late than never, I always say. IN! I can't believe I just saw this log now. D'oh!

[terman1]

Lulz. No doubt, Phil. Sriracha is definitely the shiz ever since it was recommended to me by many posters both in here and in the 'nutrition' forum!

I'm also a fan of hotsauce and after seeing it mentioned so many times here I broke down and bought a bottle of the stuff myself. I liked it so much that I found myself puting it on just about everything and I currently got two 'back-up' bottles on stand by.


Enjoy your weekend!

[ironwill2008]

Better late than never, I always say. IN! I can't believe I just saw this log now. D'oh!

Indeed, young lady; welcome aboard.

I'm fortunate to have a large number of posters in here with a wide variety of experience. Lots of info passes back and forth.

I'm also a fan of hotsauce and after seeing it mentioned so many times here I broke down and bought a bottle of the stuff myself. I liked it so much that I found myself puting it on just about everything and I currently got two 'back-up' bottles on stand by.


Enjoy your weekend!

Hey, thanks, Terrence.

At one time, I thought all hot sauces were the same, but I've found out over the years, as you and all the other hot sauce connoisseurs have discovered, they're quite different.


Have a great weekend yourself, bud.

[ELLSKIES]

[QUOTE=ironwill2008;1139834463]Indeed, young lady; welcome aboard.

I'm fortunate to have a large number of posters in here with a wide variety of experience. Lots of info passes back and forth.

Thanks! Been lifting since I was 14 and I'm 47 now! Was a personal trainer for about five years and worked under some seriously amazing athletes from whom I've learned quite a bit. Now I'm working for a veterinarian and I find it more rewarding than personal training, believe it or not. )

[ironwill2008]

Thanks! Been lifting since I was 14 and I'm 47 now! Was a personal trainer for about five years and worked under some seriously amazing athletes from whom I've learned quite a bit. Now I'm working for a veterinarian and I find it more rewarding than personal training, believe it or not. )

That's a lot of gym experience, and without a doubt the best way to learn.



Veterinarians and all their assistants FTW. Much respect for all you good folks who care for those without a voice of their own.

[HDStretchman]

Supp companies still put boron in stuff. I see the ads and laugh.
Same with chromium picolinate. That one comes and goes depending on the latest "study".

Yeah, Ultimate Orange was Duchaine's 1st supp, and we/the gym, rats ate it up because it worked and you could feel it. and also correct about the mian igrediant being ephedrine.
Ironically, I never tried UO as the ECA was cheaper.

I've always been a fan of re-sets even when I was not aware of the concept of de-loading. It just felt right to take 2 steps forward and then 1 step back to make sure the new and heavier weights were being lifted properly.
You've proven that one can still obtain progress in our "more mature" years but it takes more thinking and planning.

btw, thank-you.
I consider you my older and wiser lifting brother. You've taught me much about life too just by getting to know you through your posts.

Yep, untold number of synapses were burned with that there ephedrine. Dehydration became a problem too, and then, ultimately, people started dying.

Deloads are a real confidence booster. Weight you struggle with becomes easier and better after them always.

[ironwill2008]

Yep, untold number of synapses were burned with that there ephedrine. Dehydration became a problem too, and then, ultimately, people started dying.

That's the problem with all stimulants; there's no free lunch. Get an artificial boost in energy from some external source, and it always must be paid back somewhere down the line. If it gets out of hand, there can be real problems.

Deloads are a real confidence booster. Weight you struggle with becomes easier and better after them always.

I think the mental aspect of having a week where you don't have to focus on beating last week's numbers is as valuable as the physical-recovery aspect.

[HoosierHardGain]

Supp companies still put boron in stuff. I see the ads and laugh.
Same with chromium picolinate. That one comes and goes depending on the latest "study".

One big reason I tend to stay away from supps anymore. I just can't keep up with all the latest research, and I am always pretty confident that they are trying to scam me.

[ironwill2008]

This session ends both the training week as well as this current 3-week segment; had a good day overall. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x5
275x5
315x5
345x5
375x3

Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
50x3

Dips
bw +45x6
bw +45x6
bw +45x6

Completed the work in about 50 minutes. I lost my previously-hard-earned 4th rep on the top set of RDLs, but the triple was solid. More work needs done here to move these along further.

Decided to give the 50s a try on the 3rd set of Curls with mixed results. I managed 3 raggedy reps with my elbows nowhere near where they were supposed to be, but the weight didn't actually feel terrible. After deload, I think I'll at least work at it for a few weeks and see if I can clean up my form a little.

Met my reps-across on Dips, but today, they were real work; I barely got my 6th on each of the last two sets. I expect things to get a bit more 'interesting' with these from here on out. Still looking at maybe getting these up to 70, but time will tell.

That's it for this one. I'll rest over the weekend, watch vast quantities of football on TV, then do a light deload workout on Monday.



Sherman sez he'll see you all then.

PWO meal was a Carb-O-Rama with a plateful of spaghetti topped with homemade marinara, a couple pieces of garlic bread (more off-camera), a salad, and a glass of milk.

[ironwill2008]

One big reason I tend to stay away from supps anymore. I just can't keep up with all the latest research, and I am always pretty confident that they are trying to scam me.

That's understandable. The limits of what can be legally marketed and actually provide real benefit have been reached many years ago. These days, the supp companies have to either try to re-invent what's already accepted as being of value, or, baffle us with BS and push worthless junk with shaky/zero science behind it.

[doughnutgut]

Great guns yanking them Tank sized 50s around like a boss Bill. Shame about the loss on the RDLs but it means nothing if you bosh it out on the next visit.

Anticipating Sherman jumping in on some sofa snaps for next week. Can't wait TBH.
Enjoy the weekend and the odd shaped ball game you guys love over there.

Ps. Was rummaging around looking for info today when I was supposed to be working and stumbled upon a few threads that took my interest. 2 of them were from 2009-2010 and who pops up down the page??

You were quite a feisty chap in the early days fella. Lolled, especially in a thread about building arms with squats. IRL...

Take it easy buddy.

[BergMuscle]

Alright! The 50#ers have arrived. I expect they'll work their way into your iron-life.

[IronAvalanche]

Met my reps-across on Dips, but today, they were real work; I barely got my 6th on each of the last two sets. I expect things to get a bit more 'interesting' with these from here on out. Still looking at maybe getting these up to 140, but time will tell.

That's it for this one. I'll rest over the weekend, watch vast quantities of football on TV, then do a light deload workout on Monday.

Not sure what you mean by "getting the dips up to 140". Do you mean 140 + BW?

[ironwill2008]

Great guns yanking them Tank sized 50s around like a boss Bill. Shame about the loss on the RDLs but it means nothing if you bosh it out on the next visit.

Anticipating Sherman jumping in on some sofa snaps for next week. Can't wait TBH.
Enjoy the weekend and the odd shaped ball game you guys love over there.

Thanks!

Ps. Was rummaging around looking for info today when I was supposed to be working and stumbled upon a few threads that took my interest. 2 of them were from 2009-2010 and who pops up down the page??

You were quite a feisty chap in the early days fella. Lolled, especially in a thread about building arms with squats. IRL...

Lulz. I'm still happy to tangle with boneheads, and do so frequently, but these days, there are so many of them posting, that I have to kind of "pick my battles." If I challenged every post I see that contains bad or incorrect advices, I'd go nuts. These days, I'll let a lot of stupid stuff slide unless it might cost somebody some money, some progress, or an injury.




And it sure isn't as if I think I know everything, because I definitely don't. I find that the more I learn, the more I realize that I don't know.



But geez; the myths and BS just never stop popping up. The Basics are still misunderstood on this site by the minute. There are noobs advising noobs, muscle magazine and supp company nonsense posted constantly as fact, and trolls coming out of the woodwork faster than the mods can ban them.

Alright! The 50#ers have arrived. I expect they'll work their way into your iron-life.

They weighed a ton, Dan. I'm going to give them a try though, and see if I can get some benefit from them.

Not sure what you mean by "getting the dips up to 140". Do you mean 140 + BW?

*facepalm.jpeg*

Lulz. I have no idea where that came from, Phil, other than wishful thinking, or something! I meant to post "70," and have edited the OP to reflect the correction.


Good catch, BTW.

[HoosierHardGain]

And it sure isn't as if I think I know everything, because I definitely don't. I find that the more I learn, the more I realize that I don't know.



But geez; the myths and BS just never stop popping up. The Basics are still misunderstood on this site by the minute. There are noobs advising noobs, muscle magazine and supp company nonsense posted constantly as fact, and trolls coming out of the woodwork faster than the mods can ban them.

To be fair, you get that in any sporting endeavor, not just bodybuilding. Science and research can disprove dogma time and time again, but you still get those who will only believe the myth, because some genetically gifted freak is able to do everything totally wrong and still look great.

[JelaniTheGreat]

Hey Bill what would be some good assistant lifts to work on increasing my power-clean?

[ironwill2008]

To be fair, you get that in any sporting endeavor, not just bodybuilding. Science and research can disprove dogma time and time again, but you still get those who will only believe the myth, because some genetically gifted freak is able to do everything totally wrong and still look great.

I agree; the "I look great, so that means everything I do is what everyone else should do," mentality is somewhat prevalent on this site. You'll see it a lot in the 'nutrition' forum in particular, at least until Mr. Ego gets shot down by scientific evidence proving that he is, in fact, just a bro with good genetics.

'Closet' PED users are also responsible for some of this as well. What works for assisted guys often doesn't translate to us natties. If a noob doesn't realize the advisor isn't on the same plane as he, he's going to be misled.




But I lay most of the myth-continuance blame squarely on the supplement companies and their primary agents--the muscle magazines. I still subscribe to Flex magazine, mostly just to keep up with what Heath and Cutler are up to, but also for the lulz provided by the 'editorial ' staff and their 'articles,' always touting the same old, worn-out methods and advices that were debunked by science 10 years ago. I find it quite ironic that guys like Stoppani will reference "science" as the basis for their nonsense, yet never provide any such proof for their off-the-wall advices, and not coincidentally, most of which require some supplement or another to correct the "problem."

Hey Bill what would be some good assistant lifts to work on increasing my power-clean?

I'm not a Power Clean expert, but the one thing that will improve that lift more than anything else is to precisely hone your form. It's a medium-skill exercise, made up of three separate component lifts, and the transitions between the three segments has to be done flawlessly in order to maximize the load.



Rather than ramble on, I'll defer to a guy who can help you far more than I. This is the best tutorial I've seen yet on how to Power Clean:

http://forum.bodybuilding.com/showth...#post348741541

[brucedelaney]

Been meaning to mention to you... Liking the new pic... Impressive Gun Show there!

[ironwill2008]

Hello, everyone. By now, most of you know who I am. For those who don't, I'm Bill's best bud, Sherman. He puts me in here on deload weeks to try to generate some interest since his lame deload workouts sure don't. I'm not especially fond of cameras, but I put up with them if they'll give me an opportunity to plug Columbus Cocker Rescue, a wonderful, non-profit organization that works tirelessly to save guys like me, who've often had a pretty rough life, from meeting an early and unmerited end at some kill shelter.

http://columbuscockerrescue.com help if you're able.

Yep, another month gone by quicker than a 757 taking off overhead. This brings me to my every-4th-week deloads, where I train relatively light just to allow myself some extra recovery from what I've been doing the previous 3 weeks. Today's training was:

Barbell Squat
bar x10 W/U
135x8
185x8
225x8

Chinup
bw x8
bw x8
bw x8

Overhead Press
95x6
95x6
95x6

Rolled through in about 25 minutes. I don't recommend Squatting outside of a properly set-up power rack unless you're using bumpers on a platform, but the bar was already on the liftoffs outside the rack when I started, so I just loaded some plates on the bar and did a few reps. I wasn't in any danger of getting stuck at those loads.

Banged out a few sets of bw Chins. I'm going to have to get these back in here eventually, and at least see how many I can still do. IIRC, the last time I tried I managed to get 12-14 for 3 sets.

OHPs, even at relatively light weight, were a bit of a load today. At the end of the 3rd set, I realized why I was deloading this week.

That's it; one down, two to go. I'll rest tomorrow, then do some light training of some sort on Wednesday.

Post-Workout meal was 1/3 pound grilled ground sirloin, a baked spud with butter, some baby limas, and a glass of cold milk.

[ironwill2008]

Been meaning to mention to you... Liking the new pic... Impressive Gun Show there!

Hey Bruce, thanks. Biceps are a stubborn body part for me; I've had to hammer them for years to get them past toothpick status.

[HoosierHardGain]

I need to figure something better out for my deloads. I generally just stay away from the gym, but I am finding that it makes going back the week after harder.

[ironwill2008]

I need to figure something better out for my deloads. I generally just stay away from the gym, but I am finding that it makes going back the week after harder.

Taking an occasional week completely 'off' is okay too, if you can tolerate it, but it's tough for many of us to just not do anything. I'm a firm believer in "active recovery"--doing some light work helps disperse metabolites from hard training, and helps stretch out muscles and attachments with no chance of overworking them.

IMO, the simplest approach to a proper deload week is to just stay on your regular routine but cut all loads by 50% and stop the reps at the same counts as if you were lifting heavy. Besides the aforementioned active recovery, this also allows you to tighten-up your exercise form. I know that for myself, this (practicing good form) is one area that requires constant attention.


BTW, are you running a journal, Hoos?

[doughnutgut]

Hey Sherman. Looking pretty groomed there. Nice cut going on.

I see Bill boshed out a deload that looks like my maxes then dude!!! (Camera angle on them squats was just perfect at catching the form)

Usual food pics of peace also. See you around later Sherman and tell Bill to have a good deload.

[ProtienandIron]

Ello Sherman, good to see you back!

I'm in the take a whole week off crowd. I often get periods of work when the gym just feels impossible since I work 2 manual labour jobs. So I take this as a time to use up a rest week reletively guilt free. Gone are the days of me just pushing and pushing until a stall or worse injury/illness. Now I'm usually coming back stronger once I get a few sessions back in. Its all common sense, but it takes a kick up the arse, in my case injuries, to drum it into you. Hit myself some mini PRs tonight so I'm on a bit of a high.

[IronAvalanche]

Awesome that Sherman is a rescue dog. I have a Golden Retriever/ Lab mix and a Sharp pei/ Bulldog mix that I rescued as well. They're my cheering section during some of my workouts.

[wedjim]

Solid in here Bill, as is expected.

225 x 8 lunges and 375 lb Romanians, nice stuff.


I hate that I can't use the i'm getting old excuse now though. heh

[storm1507]

Good morning Bill.

I finally competed in my first meet Sunday, so now I hope to get back to regularly visiting all the logs.

Good to see the deload week is going well. I just play mine by ear depending on my work/play schedule for the week.

I don't know about you, but I absolutely love the weather we are getting here now......perfect.

[ELLSKIES]

Hey Bruce, thanks. Biceps are a stubborn body part for me; I've had to hammer them for years to get them past toothpick status.

Me too! Biceps and calves. They refuse to grow. Thinking about putting them FIRST in my workouts, even though that is generally frowned upon, LOL. (Starting with small muscle groups, that is.) Oh well, gonna give it a try and see what happens! Love Sherman's pic, that is a handsome fella. )

[ironwill2008]

Hey Sherman. Looking pretty groomed there. Nice cut going on.

I see Bill boshed out a deload that looks like my maxes then dude!!! (Camera angle on them squats was just perfect at catching the form)

Usual food pics of peace also. See you around later Sherman and tell Bill to have a good deload.

Thanks for the comments, Leigh; they're appreciated.


Sherman says, "Hey!" back at ya.

Ello Sherman, good to see you back!

I'm in the take a whole week off crowd. I often get periods of work when the gym just feels impossible since I work 2 manual labour jobs. So I take this as a time to use up a rest week reletively guilt free. Gone are the days of me just pushing and pushing until a stall or worse injury/illness. Now I'm usually coming back stronger once I get a few sessions back in. Its all common sense, but it takes a kick up the arse, in my case injuries, to drum it into you. Hit myself some mini PRs tonight so I'm on a bit of a high.

Everyone who trains for any length of time will eventually fall into either one of the two camps--time off or deload. Either will work; it's all a matter of finding which is appropriate for the individual and his/her RL schedule. The big 'trick' is to do one or the other a little bit before it becomes necessary.


From what I've read in the last 5 years all over this site, guys who do either one or the other come back stronger about 99.9% of the time, so there's no excuse for not paying attention to additional recovery.

Awesome that Sherman is a rescue dog. I have a Golden Retriever/ Lab mix and a Sharp pei/ Bulldog mix that I rescued as well. They're my cheering section during some of my workouts.

Good on ya for saving those guys, Phil.

Geez; if people would just be more responsible. Then, maybe there wouldn't be the need for shelters or putting down unwanted and/or abused animals.


I look at the listing of the dogs on Columbus Cocker's site, all of them in circumstances not of their choosing or their own actions, and it makes my heart hurt.




I know we can't save them all, but we can save one or two.

Solid in here Bill, as is expected.

225 x 8 lunges and 375 lb Romanians, nice stuff.


I hate that I can't use the i'm getting old excuse now though. heh

Hey, thanks, WJ! I know it's a cliche that age is "just a number," but it's really true.

Good morning Bill.

I finally competed in my first meet Sunday, so now I hope to get back to regularly visiting all the logs.

Good to see the deload week is going well. I just play mine by ear depending on my work/play schedule for the week.

Hey, Will; congrats on your first meet!

Training around a busy RL schedule is the name of the game if we're going to stay in this for the long haul. Rather than looking at having to shift workouts around as a "compromise," it's better to look at it as a smart way to keep moving forward.

I don't know about you, but I absolutely love the weather we are getting here now......perfect.

I agree; the weather here has been absolutely glorious for the past two weeks or so, and the forecast looks like there's more of the same on the way. Fall is probably my favorite time of the year.

Me too! Biceps and calves. They refuse to grow. Thinking about putting them FIRST in my workouts, even though that is generally frowned upon, LOL. (Starting with small muscle groups, that is.) Oh well, gonna give it a try and see what happens!

After we've been at this long enough to get past beginner stage, and specific weak areas are starting to become apparent, the smart move is to prioritize those areas and work to bring them up before they lag so far behind that it's very difficult to do so.

By all means, move a lagging body part to the first position on it's day, and work it when you're most fresh. Also, often, such a body part will respond well to increased frequency. If moving weak groups to first on their day doesn't eventually produce the results you want, consider adding in a second workout for the muscle(s) on a diffferent day. Calves, for example are unrelated to any/all upper-body work, so several sets of calf work can be added in at the end of any upper-body workout without any overlap problems.

Love Sherman's pic, that is a handsome fella. )

Thanks; he's a good boy, and has an absolutely excellent disposition. He loves kids, and is at his happiest when any of the grandkids stay with us.