Ironwill2008 V2.0

[BergMuscle]

Like you said: two down, one to go.

[mikeallen52]

Ironwill2008 V3.0 - Food Porn and some lifts... but mostly food porn!

Will, your journal is a testament that the iron game is "brilliance in the basics." I'm always lurking around in here, learning what I can.

[storm1507]

Thanks, Will; I do what I can.

Yes, that's regular bacon. I need 100 grams of fat per day, and simply add the fat amount into my daily total.

I really need to get back to watching better. Shelia is a low fat kind of person, I prefer more fat, less carbs. So, if I'm not paying attention I end up eating more fat AND more carbs.

[ironwill2008]

Like you said: two down, one to go.

That's the name of the game, Dan.

I had planned to do a few sets of Dumbbell Squats yesterday instead of my usual Lunges just a change of pace during deload, but before I even realized it, I had already done the Lunges! They say three things leave you as you get older; your memory, your youthful appearance, and I can't remember the third.

Ironwill2008 V3.0 - Food Porn and some lifts... but mostly food porn!

Will, your journal is a testament that the iron game is "brilliance in the basics." I'm always lurking around in here, learning what I can.

Thanks for the comments; they're appreciated.

Coming to the realization of what's really important and what isn't is just a matter of putting in the time. Learning new stuff and then putting it to the test is a never-ending process, and one that helps avoid wasted time and effort.

I really need to get back to watching better. Shelia is a low fat kind of person, I prefer more fat, less carbs. So, if I'm not paying attention I end up eating more fat AND more carbs.

Keeping track is the only real way of insuring that requirements are met. And you might want to remind Shelia that fat is an essential macro; we must eat adequate amounts of fat every day to provide our bodies with the required raw materials, substances that can't be manufactured from any other source but our daily dietary fat intake.


It's difficult for some folks to get past the mistaken idea that eating fat makes us fat, but as long as we eat just to our calorie requirement and no more, that can't happen.

[magic15]

those huevos rancheros look great, never heard of it before and my wife is spanish hah, just googled it, yum

[ironwill2008]

those huevos rancheros look great, never heard of it before and my wife is spanish hah, just googled it, yum

Huevos are a traditional Mexican breakfast dish. My wife's take on them are made in flour tortillas, placed in a cupcake pan to form 'cups.' They're then filled with rice, black beans, cheese, salsa, and an egg cracked on top. They're then baked in the oven for 20-30 minutes. They are really tasty; IMO, the best thing that could happen to an egg.

[storm1507]

Keeping track is the only real way of insuring that requirements are met. And you might want to remind Shelia that fat is an essential macro; we must eat adequate amounts of fat every day to provide our bodies with the required raw materials, substances that can't be manufactured from any other source but our daily dietary fat intake.


It's difficult for some folks to get past the mistaken idea that eating fat makes us fat, but as long as we eat just to our calorie requirement and no more, that can't happen.

How about you come down here and remind her. She is not concerned about getting fat, more of the cholesterol/heart attack thing.

[ironwill2008]

How about you come down here and remind her. She is not concerned about getting fat, more of the cholesterol/heart attack thing.

Lulz.

There's a lot of misinformation floating around about the effects of dietary cholesterol and how it relates to heart health, some of it coming from sources you'd expect to be reliable. I could post several links to current studies indicating that it's not the bogeyman most people have it pegged to be, but that only goes so far; people will still believe what they're going to believe.



Minimum dietary fat intake is recommended to be no less than .4 grams per pound of body weight. The only type of fat to be avoided is man-made Trans fat, most often identified as "hydrogenated" or "partially-hydrogenated."

[ProtienandIron]

300 pages on this log alone Bill. That deserves congratulations in its own right. GJ

[ironwill2008]

300 pages on this log alone Bill. That deserves congratulations in its own right. GJ

Thanks, Andy. I'm consistent, if nothing else!

[2nd_chance]

Good morning Bill. Were you impressed with any team's draft in particular? I like what the Steelers did, but the concern I always have with them is how they sit their defensive rookies. They often don't play much until the 3rd year and if they have a breakout year, they're a free agent the next year and gone.

[ironwill2008]

Good morning Bill. Were you impressed with any team's draft in particular? I like what the Steelers did, but the concern I always have with them is how they sit their defensive rookies. They often don't play much until the 3rd year and if they have a breakout year, they're a free agent the next year and gone.

Hey, David. They're going to have to do something to fill James Harrison's shoes immediately. I hated to see him go, but he's near the end of his career based on his injury history.



I was a little surprised that WVU's Geno Smith didn't do until the 2nd round. And I'm disappointed that the Jets got him. Right now, I think that team is a black hole for QBs. IMO, Rex Ryan doesn't have a clue. There was early talk that either Buffalo or Philadelphia would take him (Smith); either of those teams would have been a better fit for him, IMO.

I was pleased to see Aaron Dobson go to the Patriots. With their offense, I expect him to do really well.

[cmg1976]

So after these deloads do you sometimes come back a bit stronger? Or more pick up where you left off but with happier connective tissue etc?

I'm going to have to take some time off to rest my elbow and I know it isn't reasonable but I'm afraid all my progress is going to evaporate with a couple weeks away (hopefully not more) from any upper body work

[2nd_chance]

Hey, David. They're going to have to do something to fill James Harrison's shoes immediately. I hated to see him go, but he's near the end of his career based on his injury history.



I was a little surprised that WVU's Geno Smith didn't do until the 2nd round. And I'm disappointed that the Jets got him. Right now, I think that team is a black hole for QBs. IMO, Rex Ryan doesn't have a clue. There was early talk that either Buffalo or Philadelphia would take him (Smith); either of those teams would have been a better fit for him, IMO.

I was pleased to see Aaron Dobson go to the Patriots. With their offense, I expect him to do really well.

I agree on all counts. I will say that I expect Ryan to be fired after a 4-12, or so, season. And at least the QB job is open with Sanchez on the way out. I think his stock was hurt by reports that he was text messaging during interviews with team execs.

Dobson should do well with that QB they have in NE, Tom... something.

[ironwill2008]

So after these deloads do you sometimes come back a bit stronger? Or more pick up where you left off but with happier connective tissue etc?

I always just feel better after a deload week. Besides the obvious benefit of giving my joints and attachments a break, the mental aspect of throttling it back, and then being able to once again go after it 100% is always a boost. It's also good mental discipline to occasionally limit gym work; if I can manage to stick to my plan and lift light weight for a few days, I can also stick to my plan to lift heavier when deload is over.

I'm going to have to take some time off to rest my elbow and I know it isn't reasonable but I'm afraid all my progress is going to evaporate with a couple weeks away (hopefully not more) from any upper body work

That (fear of losing your gains during a 'down' time) is something that everyone has to come to terms with sooner or later. It generally takes longer than most people think for the body to become detrained. And it helps to realize that taking some time for an injury to adequately heal will get you back in the game much quicker than attempting to "work through" the problem, causing more damage in the process, and then possibly creating a chronic issue that might dog you for the rest of your life.

I agree on all counts. I will say that I expect Ryan to be fired after a 4-12, or so, season. And at least the QB job is open with Sanchez on the way out. I think his stock was hurt by reports that he was text messaging during interviews with team execs.

He (Smith) has a rap on him that he's not a leader, but for me at least, that remains to be seen. I just......dang.......I wish he hadn't gone to the Jets.

I don't know if Sanchez' problem is himself or just the knucklehead he's playing for. When he loses his QB job in NY, and catches on elsewhere (maybe with a team with a real coach rather than a windbag), I'll find out.

Dobson should do well with that QB they have in NE, Tom... something.

LOL. My thoughts too, David. And while I think the Pat's coach is a jerk, there's no doubt he knows how to coach in the NFL.




I always hoped Randy Moss would eventually get his head on straight, and then give Mr. Jerry Rice a run for his money, but it never really happened. And while Moss caught a lot of passes, his demeanor really put a lot of people off, including me.


I'm hoping Dobson will step in there. He has the tools, and he's a good kid to boot (he's another homie, growing up just a couple of miles from me).

[2nd_chance]

Every time Randy's rep would start to improve, like recently, he comes out and says something stupid like at the Super Bowl, saying he's the GOAT. Oh well, at least he's not Titus Young.

[ironwill2008]

Every time Randy's rep would start to improve, like recently, he comes out and says something stupid like at the Super Bowl, saying he's the GOAT. Oh well, at least he's not Titus Young.

Yep. And it happened so often that I finally just gave up on him. He still pops up in the local news; he owns a couple of smoothie shops, and occasional Moss sightings are reported in the papers.

Lulz at his self-proclamation of being the GOAT. He caught some passes in his day, but he still couldn't carry Mr. Rice's gym bag. And he might want to look at some game footage of a guy named Larry Fitzgerald, who still has most of his career in front of him.

[mikeallen52]

Will, quick question for ya big guy.

My right leg, was in pretty bad pain, I went to the UK Med Center here (yuck redcoats! jk) and they believe that I had some inflammation on my sciatic nerve on my right leg. They gave me some inflammatory meds to take, and I suppose it's getting better. However, they didn't offer me much in terms of stretches, light PT, or other things I could do in the meantime. I was wondering if you had any r/l experience with regards to this? I know you're not a doctor, but 99% of the time you have pretty spot on advice with regards to stuff of this nature.

[ironwill2008]

Will, quick question for ya big guy.

My right leg, was in pretty bad pain, I went to the UK Med Center here (yuck redcoats! jk) and they believe that I had some inflammation on my sciatic nerve on my right leg. They gave me some inflammatory meds to take, and I suppose it's getting better. However, they didn't offer me much in terms of stretches, light PT, or other things I could do in the meantime. I was wondering if you had any r/l experience with regards to this? I know you're not a doctor, but 99% of the time you have pretty spot on advice with regards to stuff of this nature.

I would really like to help you, but the best advice I'm qualified to offer is to follow your doc's orders. Nerve problems just aren't within the realm of the usual "mechanical" issues such as joint, muscle or attachment strains.

I hope the issue resolves for you soon.

[mikeallen52]

I would really like to help you, but the best advice I'm qualified to offer is to follow your doc's orders. Nerve problems just aren't within the realm of the usual "mechanical" issues such as joint, muscle or attachment strains.

I hope the issue resolves for you soon.

No worries, I figured I'd see if someone had some r/l experience with it. It's driving me nuts that I can't go to the gym. All I've been doing now is just pullups, and various stretching exercises for the spine.

[ironwill2008]

This is the last of three light deload workouts, intended to give my joints and attachments some additional recovery. relatively light weight and avoiding any form of failure are the order of the day. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/u
225x5
225x5
225x5

Rope Hammer Curl PWO
20x10 W/U
50x10
50x10
50x10

Dips
bw x8
bw x8
bw x8

Completed this walk-through in about 20 minutes. RDLs gave me a nice ham stretch, the Cable Hammers a decent biceps pump, and the Dips a very good pec stretch.

I worked the Dips slowly and deliberately, going absolutely as far down as I was able, then slowly back up to start position.

That's all I have to add for today. I'll rest over the weekend with mucho yard work, then on Monday, hit it hard with Smith Fronts, Leg Presses, Pulldowns, and Overhead Press.

Post-Workout grub was a plateful of Szechuan Chicken, fire courtesy of Frank's Hot sauce and a generous pinch of red pepper flakes. Putting out the aforementioned fire (somewhat) was a glass of cold milk.

Did I mention that ^^^^this stuff was HOT?

[ironwill2008]

It's driving me nuts that I can't go to the gym. All I've been doing now is just pullups, and various stretching exercises for the spine.

Understood. In the past, I've been sidelined for a week or so a couple of times from minor injuries associated with work (I'm retired now), and it's never easy to take it easy.

Gotta heal up though, otherwise, we might well only be adding to the down time.

[-=FLEX=-]

Just came in to wave goodbye to deload week.

See ya Monday.

[ironwill2008]

Just came in to wave goodbye to deload week.

See ya Monday.

Lulz. Thanks, Jim!

I'm looking forward to moving some iron.