Ironwill2008 V2.0

[ironwill2008]

Bill, do you ever do hammer curls with dbs?

Yes; I've used them many times in the past, and will use them again sometime in the future. IMO, they're almost a requirement for full upper-arm development.

I've also done Hammers with a rope handle and a low-pulley cable; that's probably the best way to perform the exercise since the resistance curve doesn't have a "flat" spot in it, plus, with the constant tension from the cable, it's nearly impossible to cheat.

Hey Bill, just stopping by to say hello and wanted to ask you about you thoughts on closer grip overhead press and does the bar ever disagreed with you when pressing? Since I started exclusively using the bar a couple of months back I notice some discomfort in my collar bone area a day or two after pressing. I started using a close grip with elbows more forward then out and it feels better but I'm not as strong in that position.

Modifying an exercise to eliminate joint (or other) pain is a smart move. As far as any implications of how your adjustments will affect development, they're probably going to be minor; as long as you're pressing a load overhead, your front delts (along with involvement of middle delts) are still going to have to do the work (along with triceps as you approach lockout).

For myself, and even with my wonky shoulders, I've never had an issue with them (shoulders) from Pressing Overhead with any variant. My problem these days comes simply from trying to hang onto the bar with my ever-weakening grip while it's over my head.

Just checking in while I have a bit of time. Good work/good food.

Hey Will; thanks. I had a good week, and expect to keep the momentum moving starting tomorrow.

I completely agree with your assessment, Bill.

It seems like even though the weight training is much heavier and more strenuous, the exercises are controlled movements that your body adapts to and handles well. Going out and doing some yard work, even though it is light, makes the muscles and connective tissue move in ways that you are not used to. The good news is, generally that type of soreness does not last long.

When I was doing the spring clean-up on my property this year, I was getting all kinds of new and interesting soreness to deal with. Real life goes on, though.

I had two week's worth of hedge trimming to do Friday, since I couldn't get out there the week before, and that involved over two hours of running a hedge trimmer mostly at arms's length. After that was another hour's worth of running a string trimmer, again, very grip-oriented. That had to be the tipover factor for me.


I agree; as we get some mileage on us, anything out of the ordinary is going to create some "discomfort."


But it beats the alternative.

Checking in, your recent work outs are inspiring as always! Hope you and yours are well. Keep at it!

Hey, Beach! I'm doing better than I deserve, and hope you're well too.

[ProtienandIron]

Awesome pics. Great size. Hedge looks thick. Solid. Tight. Keep us all posted on your hedge's continued progress with any new progress pics or vid clips. Show us what your hedge has got man. Wanna see how freakin' huge, solid, thick and tight your hedge can get. Thanks for the horticultural motivation.




Hope you're having a good weekend Bill.

[wedjim]

Glad to be back in here and see your still makin it happen Iron Man!

[ironwill2008]

Awesome pics. Great size. Hedge looks thick. Solid. Tight. Keep us all posted on your hedge's continued progress with any new progress pics or vid clips. Show us what your hedge has got man. Wanna see how freakin' huge, solid, thick and tight your hedge can get. Thanks for the horticultural motivation.

ROFL

Hope you're having a good weekend Bill.

Hey Andy, thanks. It's pouring the rain here, so I'm going to loaf right up to the kickoff of the football game on TV this evening. It's all good.

Hope your weekend is going as well, bud.

Glad to be back in here and see your still makin it happen Iron Man!

Hey, hello, wj! Good to see you back!

I'm still chuggin' along, and hope you are too.

[tornmuscle123]

Awesome pics. Great size. Hedge looks thick. Solid. Tight. Keep us all posted on your hedge's continued progress with any new progress pics or vid clips. Show us what your hedge has got man. Wanna see how freakin' huge, solid, thick and tight your hedge can get. Thanks for the horticultural motivation.




Hope you're having a good weekend Bill.

Is your hedge a bodybuilder or powerlifter?

[FastCatChamp]

In for Monday sesh.......will check in later.

Hope the day has been good to you Bill.

[ironwill2008]

Started the week with a solid session. And while the numbers didn't move much, the effort level was there, so I'm good with the day's work. Today's training was:

Smith Machine Front Squat
95x10 W/U
135x8
185x8
215x8
235x8

Leg Press PWO
400x12 W/U
580x12
670x12
760x12
850x10

Neutral-grip Pulldown PWO
90x10 W/U
170x8
170x8
170x7

Overhead Press
95x5 W/U
115x5
125x5
140x4
95x9 backoff set

140x4 OHP

I finished the session in an hour and ten minutes. I was scheduled to go with 240 on the top set of Fronts today, but mis-read my log and stayed at last week's 235. No problemo though; I'll just bump it next week.

Leg Press didn't move up, but I felt fortunate just to meet last week's numbers here. I'm at limit; progress from here will probably be slow.

Pulldowns also stayed the same. I'm working these to 10-across, and won't add any additional weight until I get there.

Picked up a tough rep on OHP, and with half-decent form to boot. I also was able to still hit my previous backoff-set reps, a good thing. Wrists/hands didn't squawk either; also a good thing.

I'll rest tomorrow, then work on Wednesday to push forward with Lunges, Rows, and Flyes.

PWO meal was 1/3 pound of grilled ground sirloin, a pair of ears of very sweet corn with butter, a salad, and a glass of milk.

[ironwill2008]

Is your hedge a bodybuilder or powerlifter?

I think it was a Pro Wrestler, and it subjected me to a Double-Throwdown, Stepover Toe Hold!

In for Monday sesh.......will check in later.

Hope the day has been good to you Bill.

Had a good 'un, Gale; hope you did too.

[Korr]

Overhead Press
95x5 W/U
115x5
125x5
140x4
95x9 backoff set

140x4 OHP

Picked up a tough rep on OHP, and with half-decent form to boot. I also was able to still hit my previous backoff-set reps, a good thing. Wrists/hands didn't squawk either; also a good thing.

Gratz on the extra reps. It's good to see you progress on these. OH's are a bear.

PWO meal was 1/3 pound of grilled ground sirloin, a pair of ears of very sweet corn with butter, a salad, and a glass of milk.

No way 1/3 of a pound of beef would fill me.

I should have took a picture of the 18oz bone in ribeye and veggies I had for dinner.


Although, I didn't quite finish it. Probably about 6oz leftover for lunch.

[ironwill2008]

Gratz on the extra reps. It's good to see you progress on these. OH's are a bear.

Thanks, K, and indeed they are. I always find it 'interesting' how the first couple of reps go right up, no problemo, and then all of a sudden, it's like my CNS just flips a switch, and all upward motion ceases.

No way 1/3 of a pound of beef would fill me.

I should have took a picture of the 18oz bone in ribeye and veggies I had for dinner.


Although, I didn't quite finish it. Probably about 6oz leftover for lunch.

Steak FTW. Can't think of a single thing to eat that's better for muscle/strength gain.

[doughnutgut]

Was going to ask you about the pulldowns 8,8,(7) but you answered my question in the after notes.

Good work all round once again there Bill. Buying cobbs tomorrow now due to that photo.

Enjoy your day big fella.

[tornmuscle123]

Corn on the cob with butter mmmmm

[HoustonTXMuscle]

Pulldowns also stayed the same. I'm working these to 10-across, and won't add any additional weight until I get there.

Picked up a tough rep on OHP, and with half-decent form to boot. I also was able to still hit my previous backoff-set reps, a good thing. Wrists/hands didn't squawk either; also a good thing...

Great work on w/o yesterday, Bill, especially the progress on the OHP. Found both your form and strength impressive. Every time I see pics of your NG pulldowns, am reminded that I need to switch out my WG and RG once in awhile and add them.

[HDStretchman]

Thanks, K, and indeed they are. I always find it 'interesting' how the first couple of reps go right up, no problemo, and then all of a sudden, it's like my CNS just flips a switch, and all upward motion ceases.

Steak FTW. Can't think of a single thing to eat that's better for muscle/strength gain.

IDK, but on anything where the weight is hovering over your head, it could be your common sense switching on. Especially when you can't see the bar anymore. Maybe a mirror? I know there's things I can't do, not because I can't, but because something in my head is screaming no. I felt that way when I reached a certain point squatting, and benching too. After seeing all the videos of what could happen, it got to the point where I couldn't do it without the cage. The weight got heavy enough for me to think that something could fail, like grip, and then, game over.

When I was a kid, maybe 11 or so, my neighbor from across the street actually dropped a bar on his forehead. They had to take him to the hospital, and said he might die. He ended up with 10 stitches. Then, a couple years later, I got hit in the front tooth by a lat bar when the guy I was spotting let the bar go. So, at an early age, I learned a few things about it, and that drastically changed my approach.

I guess what I am trying to say, is that it might have nothing to do with strength. It could be a self defense mechanism kicking in. Could be your body doesn't like the movement. Lots of things could affect it.

[HoosierHardGain]

Steak FTW. Can't think of a single thing to eat that's better for muscle/strength gain.

I hate how steak got such a bum rap back in the day. Like you said, it's the best for what we do!

[ironwill2008]

Was going to ask you about the pulldowns 8,8,(7) but you answered my question in the after notes.

Good work all round once again there Bill. Buying cobbs tomorrow now due to that photo.

Enjoy your day big fella.

Thanks, bud. I had a good day, and plan to keep the momentum up through the week.

Corn on the cob with butter mmmmm

One of the season's best gifts is the bountiful fresh produce available. Just now starting to get some really good tomatoes as well.

Had a monster BLT sammich for lunch today.

Great work on w/o yesterday, Bill, especially the progress on the OHP. Found both your form and strength impressive. Every time I see pics of your NG pulldowns, am reminded that I need to switch out my WG and RG once in awhile and add them.

Hey, thanks, Bob.

I'm bumfuzzed every time I do those (NG PDs) lately; the last time I tried using them (maybe 1 1/2 years ago IIRC), they caused immediate pain in my left shoulder. This time around, no such issue, at least so far. I know arthritis never gets "better;" I'm at a loss to explain how I've been able to sustain progress on this lift.


Guess I shouldn't look a gift horse in the mouth!

IDK, but on anything where the weight is hovering over your head, it could be your common sense switching on. Especially when you can't see the bar anymore. Maybe a mirror? I know there's things I can't do, not because I can't, but because something in my head is screaming no. I felt that way when I reached a certain point squatting, and benching too. After seeing all the videos of what could happen, it got to the point where I couldn't do it without the cage. The weight got heavy enough for me to think that something could fail, like grip, and then, game over.

When I was a kid, maybe 11 or so, my neighbor from across the street actually dropped a bar on his forehead. They had to take him to the hospital, and said he might die. He ended up with 10 stitches. Then, a couple years later, I got hit in the front tooth by a lat bar when the guy I was spotting let the bar go. So, at an early age, I learned a few things about it, and that drastically changed my approach.

I guess what I am trying to say, is that it might have nothing to do with strength. It could be a self defense mechanism kicking in. Could be your body doesn't like the movement. Lots of things could affect it.

You might be right!

I hate how steak got such a bum rap back in the day. Like you said, it's the best for what we do!

Since I joined this site, and stumbled into the 'nutrition' forum and Alan Aragon's posts at the time, I got my eyes opened up to the actual science behind food and exactly how it affects us. Once you find a place to look for info that is bias-free, most of the old, tired myths about things start to fade away.

The 'dangers' of sat fat were one such casualty of real science, as have been all the baloney surrounding meal timing, protein requirements, supplements, dietary cholsterol, salt intake, and a million other topics. And the more I've been able to learn about all of this, the more I realize I still don't know.


One other phenomenon that I find quite interesting is that the deeper you dig into this (nutrition), and the more details you uncover, the simpler it all actually becomes to put it into practice. Sure, there are a zillion details involved, but the fact is that the vast majority of them don't really make any difference at all. IOW, if a guy will just hit the high spots, that's pretty much all that's necessary to keep moving forward, at least until he's decided he wants to to get into contest condition.

[ArchAngel'73]

Tough one.
and we've said it before but sometimes it's just good to get in, get the job done, and be happy with that.
Plus ya did get the OHP rep.

Some interesting times in the over 35 non-journal sections...thanks for your support.

Another 10 k limit some coming to your journal brother.
Imo, journals like yours should be made an exception to. There was a time when they did not have that limit.

[HoosierHardGain]

Since I joined this site, and stumbled into the 'nutrition' forum and Alan Aragon's posts at the time, I got my eyes opened up to the actual science behind food and exactly how it affects us. Once you find a place to look for info that is bias-free, most of the old, tired myths about things start to fade away.

The 'dangers' of sat fat were one such casualty of real science, as have been all the baloney surrounding meal timing, protein requirements, supplements, dietary cholsterol, salt intake, and a million other topics. And the more I've been able to learn about all of this, the more I realize I still don't know.


One other phenomenon that I find quite interesting is that the deeper you dig into this (nutrition), and the more details you uncover, the simpler it all actually becomes to put it into practice. Sure, there are a zillion details involved, but the fact is that the vast majority of them don't really make any difference at all. IOW, if a guy will just hit the high spots, that's pretty much all that's necessary to keep moving forward, at least until he's decided he wants to to get into contest condition.

So true. And you have to be so careful when you read something talking about the "science" behind something. Truth be told, science can have biases behind just like anything else.

[ironwill2008]

Tough one.
and we've said it before but sometimes it's just good to get in, get the job done, and be happy with that.
Plus ya did get the OHP rep.

Thanks, Brian. I'm still inching my way forward (for the most part!0, and any progress is still progress.

Some interesting times in the over 35 non-journal sections...thanks for your support.

'Interesting,' indeed. I'm always puzzled by so many O35ers' speed in replying to troll threads. I've come to expect it somewhat in the other open forums, but I'd expect O35ers to be much better at not only spotting trolls (you can see 'em from a mile away), but also in avoiding repeated replies in their threads. I look at some of the 10+ page threads in there from the past couple of weeks, and I just smh.

Another 10 k limit some coming to your journal brother.
Imo, journals like yours should be made an exception to. There was a time when they did not have that limit.

.

When I first joined this site, there were a few 20K+ rant threads open, but that's changed. Thread length in all other forums has been reduced to 8000 posts; 'journals' are the only threads allowed to go to 10K now. But whatever; I'll just lock this one at 10K and move to the next one; I see V3.0 on the horizon.

[ironwill2008]

Truth be told, science can have biases behind just like anything else.

It most certainly can, and, unfortunately, often does. And that's especially true in this age of money being the bottom line for everything.

That's something else I've learned from Alan Aragon's posts; to actually read the study matter (I know that sounds trite, but it's surprising how many posters don't bother to read some of the stuff they post). A well-qualified study will always mention any possible conflict(s) of interest as well as the financier of the work in question. And while a study on, say, the effects of a particular supplement that happens to be funded by the company that sells it will require even closer scrutiny, even that work can still have some merit.

[jonnyboy44]

Great work adding reps to the OHP. Always gives us all the encouragement to keep going, adding that little bit of weight or rep.
Very impressed with your dedication to posting on this site.

[HoosierHardGain]

It most certainly can, and, unfortunately, often does. And that's especially true in this age of money being the bottom line for everything.

That's something else I've learned from Alan Aragon's posts; to actually read the study matter (I know that sounds trite, but it's surprising how many posters don't bother to read some of the stuff they post). A well-qualified study will always mention any possible conflict(s) of interest as well as the financier of the work in question. And while a study on, say, the effects of a particular supplement that happens to be funded by the company that sells it will require even closer scrutiny, even that work can still have some merit.

I also have tended to prefer so called scientific results that have stood on their own a while. Sometimes the latest greatest research hasn't had the proper time to get scrutinized by the community and by practical applications. Kind of like the meal timing craze.

[tornmuscle123]

It most certainly can, and, unfortunately, often does. And that's especially true in this age of money being the bottom line for everything.

That's something else I've learned from Alan Aragon's posts; to actually read the study matter (I know that sounds trite, but it's surprising how many posters don't bother to read some of the stuff they post). A well-qualified study will always mention any possible conflict(s) of interest as well as the financier of the work in question. And while a study on, say, the effects of a particular supplement that happens to be funded by the company that sells it will require even closer scrutiny, even that work can still have some merit.

Or those who read articles and only pick out snippets that confirm their point of view.

[ironwill2008]

Great work adding reps to the OHP. Always gives us all the encouragement to keep going, adding that little bit of weight or rep.
Very impressed with your dedication to posting on this site.

Thanks; I appreciate the comments.

When there's a lot of mileage on the odometer, increases are no longer going to come in big chunks. This is a fact of life; otherwise, we'd all be 400 pounds/8% bf and with a 3000 lb 3-lift total!

I was very fortunate to have come up under a very knowledgeable younger bodybuilder who showed me the right path early on. With that knowledge and what I've been able to add to it in the last 20 + years, I'm just trying to pay it forward.

I also have tended to prefer so called scientific results that have stood on their own a while. Sometimes the latest greatest research hasn't had the proper time to get scrutinized by the community and by practical applications. Kind of like the meal timing craze.

The science covering every imaginable facet of this sport is out there for anyone with the desire to know the truth, and the patience to do some digging to find it. What confounds me is so many posters' willingness to completely bypass scientific research, and instead embrace the silly nonsense found in the muscle magazines and their primary benefactors--the supp company advertisements.

And this site itself adds to the confusion; just a casual scan of some of the content of the 'articles' on the main page is enough cause multiple facepalms.

Or those who read articles and only pick out snippets that confirm their point of view.

That happens fairly frequently, sometimes with quite humorous consequences for the OP when, in the same study cited to support his position, a few paragraphs away from the quoted information, is found contradicting facts. Such posts frequently get quickly deleted!

[ironwill2008]

had a solid session today despite no numbers advancing. Everything felt good, and I was able to maintain good form on just about everything. Today's training was:

Barbell Lunge
bar x5 W/U
135x5 W/U
225x8
225x7
225x6

Dumbbell Row
60x10 W/U
115x4
115x4
115x3

Incline Flye
40x8 W/U
55x8
65x8
65x7

Completed this session in about one hour. Couldn't stretch Lunges to even one additional rep; they have become a real job. I'll continue to work for 3x8 before adding any weight.

DB Rows too didn't want to budge, but I got all good reps, so I'm okay with the work.

Flyes followed suit by remaining as last week, but again, form was good, ROM full, so it'll do. For now. More work needs done on all here.

I'll take a rest day tomorrow, possibly traveling out of town, and then get back in the gym on Friday for RDLs, Curls, and Dips.

PWO meal was a giant veggie and cheese fritatta, bacon, biscuits, and milk. No, I didn't eat the entire thing; I split it with my wife.

[tornmuscle123]

had a solid session today despite no numbers advancing. Everything felt good, and I was able to maintain good form on just about everything. Today's training was:

Barbell Lunge
bar x5 W/U
135x5 W/U
225x8
225x7
225x6

Dumbbell Row
60x10 W/U
115x4
115x4
115x3

Incline Flye
40x8 W/U
55x8
65x8
65x7

Completed this session in about one hour. Couldn't stretch Lunges to even one additional rep; they have become a real job. I'll continue to work for 3x8 before adding any weight.

DB Rows too didn't want to budge, but I got all good reps, so I'm okay with the work.

Flyes followed suit by remaining as last week, but again, form was good, ROM full, so it'll do. For now. More work needs done on all here.

I'll take a rest day tomorrow, possibly traveling out of town, and then get back in the gym on Friday for RDLs, Curls, and Dips.

PWO meal was a giant veggie and cheese fritatta, bacon, biscuits, and milk. No, I didn't eat the entire thing; I split it with my wife.

yum

[Korr]

had a solid session today despite no numbers advancing. Everything felt good, and I was able to maintain good form on just about everything.

Strong session. The numbers don't always have to go up. Just getting in and hitting your goals is all that matters.

PWO meal was a giant veggie and cheese fritatta, bacon, biscuits, and milk. No, I didn't eat the entire thing; I split it with my wife.

That looks really good, but I would have ate the whole thing for myself.




























....or at least attempted it.

[doughnutgut]

Great work again there Bill.

Curious to see what you do if after a few weeks the weight is consistently not growing on a particular exercise and you see no possible progression.
Only as this is going to happen to me at some point in the VERY close future.

Food is Hnnnggggg again, as usual. Bet that was not split 50/50 as well.

[ironwill2008]

yum

Eggs sure are versatile; haven't found a way yet to ruin 'em!

Strong session. The numbers don't always have to go up. Just getting in and hitting your goals is all that matters.

Indeed, there are many different ways to measure progress. I'm enough of a realist to know that after 20+ years, the loads aren't going to go up much more, so any improvement at all is welcomed.

That looks really good, but I would have ate the whole thing for myself.

....or at least attempted it.

Those (fritattas) are more filling than they look; add in a couple of biscuits, and I didn't quite finish off my half!

Great work again there Bill.

Curious to see what you do if after a few weeks the weight is consistently not growing on a particular exercise and you see no possible progression.
Only as this is going to happen to me at some point in the VERY close future.

Food is Hnnnggggg again, as usual. Bet that was not split 50/50 as well.

Thanks, Leigh. My SOP for a lift that won't move is to give it three successive workouts to attempt to get just one rep. If I can't do it, I'll reset the load back down, usually by 10%, and then start the progression over again. Usually, this will allow me to eke out a bit more progress when I get back to the previous stall-point.

If a reset doesn't work, depending on the lift, and how important I feel it is to me at the time, I might reset it a second or even a third time. If that doesn't break the plateau, I'll then drop the stalled lift and sub-in a different but similar exercise and start the progression on the new lift.



The trick is to not give up on a lift too soon; right at the edge of your ability to progress it is where gains reside. If a lift is abandoned before all effort has been made to move it forward, and a different lift is brought in, you're essentially simply treading over the same ground with the different lift. IOW, if a change is made every time a lift becomes 'difficult,' no new strength/mass will be achieved.

The other side of the coin is in sticking with a stalled lift too long. Besides the obvious result of no progress, there's always the increased chance of injury due to continuously trying to do something the body is apparently not yet strong enough to accomplish.


So, like most other gym issues, it's a balancing act, and one that a trainee can only get better at by doing.

[terman1]

The trick is to not give up on a lift too soon; right at the edge of your ability to progress it is where gains reside. If a lift is abandoned before all effort has been made to move it forward, and a different lift is brought in, you're essentially simply treading over the same ground with the different lift. IOW, if a change is made every time a lift becomes 'difficult,' no new strength/mass will be achieved.

The other side of the coin is in sticking with a stalled lift too long. Besides the obvious result of no progress, there's always the increased chance of injury due to continuously trying to do something the body is apparently not yet strong enough to accomplish.

QFT! This ^^^^ should be required reading for all new trainees before they are allowed to pick up a weight.

I bet you I spent a good year or so of my life jumping from exercise to exercise every time I got stuck on a lift, thinking that I had reached my limit on it, rather then giving it a reasonable opportunity to progress. Reading this information (or something very similar) in this journal a few years back may have saved me years of spinning my wheels.