Ironwill2008 V2.0

[ironwill2008]

Happy Birthday Sherman!

Thanks, Dee; I'll pass that along to Sherman!

Good deload leg day and awesome pics of dog and food.

Thanks, Rhino. One thing I actually like about the deload sessions is the pace. I really enjoy moving right from one thing to the next. I just kind of get into a flow, and it seems like the most natural thing in the world.

I'll tell Sherman you approve!

Will, what range of motion do you use on your Romanians? Some people use a short ROM, others stand straight up.

The pic above shows the bottom ROM that I use (about mid-shin, sometimes a little bit lower), and I come all the way back upright on every rep.

Back when I used to do Stiff-Leg Deads instead of Romanians, I'd use the shorter ROM you're describing; I'd only come partially back up, and then go back down into the next rep.

On both exercises, it's all about the feel--using the ROM that makes me feel the load mostly in my hams and glutes. And that's why I switched from Stiff-Legs to Romanians--to shift more of the emphasis off of my lower back and onto my hams. I don't like to use the word 'never," but it's likely I won't ever go back to SLDL's.

Yeah, my pup is the same way. Hates the camera or even the phone. Whenever I try to take a picture, he walks away and his eyes have some kind of fear in them.

So, from what you're describing, maybe Sherman's behavior isn't so odd. I'd still like to find out what's behind it though. It's not like dogs are concerned about whether or not they're going to look good in the resulting pic!

Guess how many 62 year olds i know that deload squatz with 180 + and RDLs with 225!

LOL! I don't know, Z, but I'm happy to be one of them!

[ironwill2008]

Today was day 3 of 4 deload workouts. For the entire week, I give my joints and attachments a chance to recover completey by lifting less than usual, and not getting anywhere close to failure on any set. Today's training was:

Shoulders/ Chest/ Calves

Smith Machine Seated Press
95x8
95x8
95x8
95x8

Lateral Raise
20x10
20x10
20x10

Seated Face Pull PWO (plate weight only)
60x20
60x20
60x20

Setup

Alternate Dumbbell Front Raise
20x10
20x10
20x10

Smith Machine Flat Press
135x10
135x10

Smith Machine Incline Press
135x10
135x10

Start to finish time on this session was 35 minutes. My shoulders were banjo-tight today for some reason, so I added an extra set of Seated presses, since the first set felt so awkward. They loosened up after the 3rd set, so on I went.

Not one other thing to note about this session, other than I went right through it with no rest, since none was needed.

I'll cap deload week on Friday with some light T-Bars, Chins, and Good Mornings.




Headed to the kitchen to prepare our dinner (my PWO meal). I'll try to remember to snap a pic before I demolish the meal!

[rpaul11]

what does the sign on the wall say to the left of No Brain No Gain

[pharmamarketer]

Good deload day Bill. I hope the meal was a good one

[storm1507]

Thanks, -L. I'll tell Sherm he got a 10!

Something we noticed (and you obviously noticed it too) as soon as we got him, and it's never changed, is when a camera is pointed at him, he starts to take on a defensive, somewhat fearful attitude. I'm pretty good at figuring out how dogs think, but this behavioral pattern absolutely baffles me. It's not the camera's flash, since we rarely use it, and he acts the same regardless. And as soon as the camera is gone, he goes right back to being himself. Very puzzling.



And then I can say, "Better you than me!"

Maybe whoever had him scolded him and pointed his finger or whatever at him. I know I can point at Misty (or any of my past dogs) or snap my fingers and they know they are doing something I do not approve of. And, for the most part, they stop what they are doing.

Nice deload work.....looks alot like my heavy days.

[IronAvalanche]

Nice deload day Bill. One more to go!

[VoxExMachina]

Good job with the deload, Bill, seeing as it is what it is.

By de-loading every 4th week, are you truly staying away from all the dents and dings, or do you just not list them in the log?

[ironwill2008]

As promised, the Post Meal pic; a couple of Tilapia filets, baked in a foil pouch with assorted veggies, a baked sweet potato with butter (yes, real butter), a big salad with grape tomatoes and Kalamata olives, dressed w/olive oil and red wine vinegar, a glass of cold milk, and a few grapes and fresh strawberries for dessert. The fish was excellent; a simple, delicious, no-mess, fail-proof way to cook it.

[orca]

As promised, the Post Meal pic; a couple of Tilapia filets, baked in a foil pouch with assorted veggies, a baked sweet potato with butter (yes, real butter), a big salad with grape tomatoes and Kalamata olives, dressed w/olive oil and red wine vinegar, a glass of cold milk, and a few grapes and fresh strawberries for dessert. The fish was excellent; a simple, delicious, no-mess, fail-proof way to cook it.

Luv the food porn

[alkell]

Foil pouch FTW

Mmmm, me hungry, again!

[400Lb Gorilla]

man i hate when you go on deload

i expect to come in here one day and see some like this posted:

Today was Day 1 of 4 where i quit sandbagging you guys and put up my real working numbers:

Squats
135x10
185x10
225x10
275x8
315x8
405x5x5
225x15

Leg Press(PWO)- No warmup- light weight
1200x10
1200x10
1500x10
1500x10
1500(+wife, kids, and grandkids)x8

RDLs
-i snapped the bar in half with the warm up weight

NOTES:
today kept it light on the squats since i didnt want the floor to snap under me.

leg press couldnt handle all the plates so i had the family sit on it and did the last set one leg at a time.

apparently the Oly bar snaps after alot of time under tension. my 400 pound warm up broke it in 2

[ironwill2008]

what does the sign on the wall say to the left of No Brain No Gain

It says, "If you always do what you always did, you'll always get what you always got." That's a quote from Ronnie Coleman that I picked up out of an article in Flex many years ago. It cuts right to the heart of the matter, and is true in both directions--good or bad.

Good deload day Bill. I hope the meal was a good one

Thanks, Rob. The meal was excellent!

Maybe whoever had him scolded him and pointed his finger or whatever at him. I know I can point at Misty (or any of my past dogs) or snap my fingers and they know they are doing something I do not approve of. And, for the most part, they stop what they are doing.

You might be right, Will. I know that I have to be careful about how forcefully I scold him when he does something he's not supposed to; I don't want to freak him out. I usually just say, "No!" and then let it go.

Nice deload work.....looks alot like my heavy days.

It's all relative, Will.

Nice deload day Bill. One more to go!

Thanks, Phil. We're moving right along; three down.........

Good job with the deload, Bill, seeing as it is what it is.

Thanks, Vox. Indeed, these light sessions are what they are. At the very least, they make you appreciate the actual level of effort required to promote change.

By de-loading every 4th week, are you truly staying away from all the dents and dings, or do you just not list them in the log?

I've been dead-accurate in logging any kind of pain or problem. Like that minor knee issue last week; I suspected it was going to be some transient episode that would go away, but felt the need to mention it anyway. And the whole ordeal I had with my wrists and hands as I struggled to get back to some heavy dumbbell work a few months ago. I got to the point where, feeling like I was really wearing it out, I hated to mention that all the time, but again, felt obligated to keep things straight-arrow.

I wouldn't presume to say that if everybody does as I do they'll never get injured, but at the same time, I can't imagine I'd still be doing as I'm doing at my ....uh........"point in time" if I'd never started deloading on a regular schedule. But seeing as how I'm nobody special, and just a regular guy, I have to believe that if it works for me, it should work for anyone.

[ironwill2008]

Luv the food porn

Hey, Kevin! How are you?

Thanks! I started posting the food pics to show what I consider to be good PWO, (or any time) meals, with a good balance of P/C/F, and lots of vitamins, minerals, and fiber. IMO, there's little point in having a shiny paint job and flashy wheels if the engine is full of sludge and the transmission slips!


Good to see you in here!

Foil pouch FTW

Mmmm, me hungry, again!

Indeed, Al, FTW. It's a great way to cook any kind of fish indoors without the house retaining the aroma of a seafood restaurant! And it's completely fail-safe; I can't think of a way to ruin it cooking it like this. 350 degree oven for about 25 minutes, it's perfect every time.

man i hate when you go on deload

i expect to come in here one day and see some like this posted:

Today was Day 1 of 4 where i quit sandbagging you guys and put up my real working numbers:

Squats
135x10
185x10
225x10
275x8
315x8
405x5x5
225x15

Leg Press(PWO)- No warmup- light weight
1200x10
1200x10
1500x10
1500x10
1500(+wife, kids, and grandkids)x8

RDLs
-i snapped the bar in half with the warm up weight

NOTES:
today kept it light on the squats since i didnt want the floor to snap under me.

leg press couldnt handle all the plates so i had the family sit on it and did the last set one leg at a time.

apparently the Oly bar snaps after alot of time under tension. my 400 pound warm up broke it in 2

ROFLMAO! I wish, G!

[VoxExMachina]

I've been dead-accurate in logging any kind of pain or problem. Like that minor knee issue last week; I suspected it was going to be some transient episode that would go away, but felt the need to mention it anyway. And the whole ordeal I had with my wrists and hands as I struggled to get back to some heavy dumbbell work a few months ago. I got to the point where, feeling like I was really wearing it out, I hated to mention that all the time, but again, felt obligated to keep things straight-arrow.

I wouldn't presume to say that if everybody does as I do they'll never get injured, but at the same time, I can't imagine I'd still be doing as I'm doing at my ....uh........"point in time" if I'd never started deloading on a regular schedule. But seeing as how I'm nobody special, and just a regular guy, I have to believe that if it works for me, it should work for anyone.

Over the years I've been relatively durable, but I will still accumulate the occasional dent, ding, or strain. In the time I've been following this log, I don't remember seeing you have to deal with too much other than the arthritis (which is a whole other deal).

Just proves you're training very smart, and setting a good example for all.








































Or sandbagging, as has been suggested.

[fitmom43]

As promised, the Post Meal pic; a couple of Tilapia filets, baked in a foil pouch with assorted veggies, a baked sweet potato with butter (yes, real butter), a big salad with grape tomatoes and Kalamata olives, dressed w/olive oil and red wine vinegar, a glass of cold milk, and a few grapes and fresh strawberries for dessert. The fish was excellent; a simple, delicious, no-mess, fail-proof way to cook it.

AWESOME!!!!!! I have to try mine that way next time, I love all the veggies!!!!

[FastCatChamp]

Thanks for showing the face pull setup....used it tonight in my home dojo.

[ArchAngel'73]

Imo, takes more discipline to deload than go balls to the wall all the time.

[taylor9569]

man i hate when you go on deload

i expect to come in here one day and see some like this posted:

Today was Day 1 of 4 where i quit sandbagging you guys and put up my real working numbers:

Squats
135x10
185x10
225x10
275x8
315x8
405x5x5
225x15

Leg Press(PWO)- No warmup- light weight
1200x10
1200x10
1500x10
1500x10
1500(+wife, kids, and grandkids)x8

RDLs
-i snapped the bar in half with the warm up weight

NOTES:
today kept it light on the squats since i didnt want the floor to snap under me.

leg press couldnt handle all the plates so i had the family sit on it and did the last set one leg at a time.

apparently the Oly bar snaps after alot of time under tension. my 400 pound warm up broke it in 2

lol Irl repped

[ironwill2008]

Over the years I've been relatively durable, but I will still accumulate the occasional dent, ding, or strain. In the time I've been following this log, I don't remember seeing you have to deal with too much other than the arthritis (which is a whole other deal).

Just proves you're training very smart, and setting a good example for all.

Thanks, Vox; I appreciate the comment. I will still go back to what I've said in here many times; I was very fortunate to have found a mentor to put me on the right path early on. If I should get any credit at all, it should simply be for having just enough common sense to realize he was handing me the keys to the real deal, and then me just being hard-headed enough to stick with it.

Or sandbagging, as has been suggested.

LOL!

brb; getting ready to roll out my:

400# Bench

500# Squat

600# Deadlift















or not!

AWESOME!!!!!! I have to try mine that way next time, I love all the veggies!!!!

I'm sure you'll like it. You can use any combo of veggies you like. I've read several posts in the 'nutrition' forum from posters stating they have trouble cooking fish for one reason or another; the foil pouch method is pretty much fail-safe.

You can use any combination of seasonings that you like. The pouch pictured had added a little bit of olive oil, a pinch of garlic powder (just a pinch!), a bit of dill, parsley, and salt and pepper.

Thanks for showing the face pull setup....used it tonight in my home dojo.

Good deal! I've never found a more-effective way to work the rear delts.

I'd attempted to describe that rig in the past, but a pic is worth a thousand words!

Imo, takes more discipline to deload than go balls to the wall all the time.

I agree, and the mental part of it is a valuable tool as well. Human nature being what it is, we most often are tempted to do what we want, rather than what we need. Throttling things back occasionally is good exercise for the ol' brain.

lol Irl repped

I lolled IRL!

[-Lucifer]

When sw0le Bill squats, he pushes the earth away from him. OMG!

[400Lb Gorilla]

When sw0le Bill squats, he pushes the earth away from him. OMG!

Chuck Norris wishes he was Bill

Inb4 I get roundhouse kicked through a windshield

[ironwill2008]

When sw0le Bill squats, he pushes the earth away from him. OMG!

LOL! I hope Chuck Norris doesn't see this!

Chuck Norris wishes he was Bill

Inb4 I get roundhouse kicked through a windshield

If I tried a move like that, I'd probably throw my back out!

[-=FLEX=-]

Imo, takes more discipline to deload than go balls to the wall all the time.

I'd have to agree.

I almost did a deload once.

Hi Bill.

-=FLEX=-

[orca]

Hey, Kevin! How are you?

Thanks! I started posting the food pics to show what I consider to be good PWO, (or any time) meals, with a good balance of P/C/F, and lots of vitamins, minerals, and fiber. IMO, there's little point in having a shiny paint job and flashy wheels if the engine is full of sludge and the transmission slips!


Good to see you in here!

Not too bad, finishing up a couple months of work he!! and recovering from being sick. Starting to get back in to some heavier training sessions now.

[screwedgenetics]

Ironwill2008 How long have you been doing deload week for? You ever just take a day or two (maybe even a week) off or does the deload keep you going year round? You seem like you never stop (Probably because of the deload/determination/experience)

Great session BTW

[400Lb Gorilla]

LOL! I hope Chuck Norris doesn't see this!

If I tried a move like that, I'd probably throw my back out!

Lol don't feel too bad I am 34 years younger and I KNOW that there is no "probably" about it if I tried it I would be lucky to walk again

[Hibiscus09]

Hi Bill! I love the food photos, but they make me hungry and it's time for bed.

I see Sherman had a birthday and I missed it? Happy birthday to Sherman. Give him a nice petting and a hug from me.

Luke isn't scared of the camera, but a lot of times I irritate him taking his photo and he'll start moving all around so I can't get a good shot. At least in my mind that's what he's doing. lol He's probably just wanting to play and sick of me trying to slow him down for photo moments.

Hope you're having a great week!!

[rpaul11]

hey Bill. HOws the deload treatin you?

I'll head back for one more tomorrow then back hard Sunday. I'm ready to ROLL

[-Lucifer]

If I tried a move like that, I'd probably throw my back out!

I doubt that. People who deadlift are invincible and indestructible.

[merlinsrealm]

Imo, takes more discipline to deload than go balls to the wall all the time.

This is soooooooo true!