Ironwill2008 V2.0

[tornmuscle123]

Eggs!

[doughnutgut]

Bill. Solid Fr squat, press , ohp stats there for having a deload and time off.

Hope the eye is better. Loving the gym, jel as hell.

Post meal is verging on the English traditional breakfast there.

The sauce is now in my (will swap for nothing) list. A quick one on the eggs bud. I have incorporated eggs into my diet for the cheapness of protein,fat ratio and ease of cooking. 5 a day medium whole.

The amount of "that's too high cholesterol" jibes is unreal. I know they are high but reading in Arnies Nutrition section he does state that why waste the yolk when the source of fats is not worth wasting.

Cheers Bill.

[ironwill2008]

Eggs!

Can't really come up with anything negative to say about them; they're inexpensive, readily available, can be EASILY prepared about 10 million different ways, are highly nutritious, and they taste great.

Bill. Solid Fr squat, press , ohp stats there for having a deload and time off.

Hope the eye is better. Loving the gym, jel as hell.

Post meal is verging on the English traditional breakfast there.

Thanks, Leigh. It was a good day back in there.

The sauce is now in my (will swap for nothing) list. A quick one on the eggs bud. I have incorporated eggs into my diet for the cheapness of protein,fat ratio and ease of cooking. 5 a day medium whole.

The amount of "that's too high cholesterol" jibes is unreal. I know they are high but reading in Arnies Nutrition section he does state that why waste the yolk when the source of fats is not worth wasting.

The popular sentiment in the lay media is that "cholesterol" is to be avoided, and eggs have a fair amount of cholesterol. But the fact is that dietary cholesterol isn't necessarily related to levels of blood cholesterol. If a particular individual has high levels of blood cholesterol, it's because he, unfortunately, is genetically predisposed to the condition. That condition is not universal among all humans.




For a slant on dietary cholesterol that's (strangely enough) rarely seen on this site, consider that "sterols" are the precursors for the production of such hormones in the human body as testosterone and HGH. Cholesterol also provides the raw materials that are essential to many other of the body's functions as well.

[FastCatChamp]

Very astute observation on the sterols.......high cholesterol dude here. My new Doc told me that I could decrease my bad numbers through exercise and diet.........I awared him. Lol

My rant that is bound to start back up soon is on school lunch programs. Milk choices are 1% white or 1% chocolate. The chocolate cartons have more calories than a cup of whole milk, but we would make the kids fat with that whole milk poison.

[storm1507]

Good work and good meal.

I'll be eating the same this morning minus the potatoes. But, I've enjoyed Dad's fried "taters n onions" the last 2 days. He use to work as a fireman and they did a lot of cooking and I have to say some of his is as good as it gets.

[irongrandpa]

Hey Bill, been gone for a few days, happy to hear all is well with your eye and you're back to regular workouts. Hope you're enjoying the hotsauce.

[ironwill2008]

Very astute observation on the sterols.......high cholesterol dude here. My new Doc told me that I could decrease my bad numbers through exercise and diet.........I awared him. Lol

My rant that is bound to start back up soon is on school lunch programs. Milk choices are 1% white or 1% chocolate. The chocolate cartons have more calories than a cup of whole milk, but we would make the kids fat with that whole milk poison.

While there can be consequences to having high levels of blood cholesterol, something that seems to be overlooked is that just because someone eats foods such as eggs, meat, and full-fat dairy, that doesn't automatically mean that person is going to have an issue. Genetics is primarily involved here.

Good work and good meal.

I'll be eating the same this morning minus the potatoes. But, I've enjoyed Dad's fried "taters n onions" the last 2 days. He use to work as a fireman and they did a lot of cooking and I have to say some of his is as good as it gets.

Thanks, Will. It was a good day, and I expect another one today.

I'll usually mince up a clove of garlic and saute it in the oil before I fry the potatoes. A little paprika, thyme, salt, and pepper, and they're good to go.

[tornmuscle123]

While there can be consequences to having high levels of blood cholesterol, something that seems to be overlooked is that just because someone eats foods such as eggs, meat, and full-fat dairy, that doesn't automatically mean that person is going to have an issue. Genetics is primarily involved here.

I agree. I have none of these problems and have eaten "high chol" foods my whole life. I have a nephew skinny as a lawn dart who is 27 who is on high blood pressure and chol meds.

[ironwill2008]

I agree. I have none of these problems and have eaten "high chol" foods my whole life. I have a nephew skinny as a lawn dart who is 27 who is on high blood pressure and chol meds.

^^^^ Not unusual scenarios, surprisingly enough.

[ironwill2008]

Had a good session today, and saw some good progress. Today's training was:

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

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

Incline Flye
40x8
55x8
65x8
65x7

Worked my way through here in about 55 minutes. I picked up one tough rep on Lunges. By the end of the last set, I was huffing and puffing. This lift gets my heart rate up quicker than anything else I do.

Dumbbell Rows didn't advance today; that 115 lb dumbbell continues to weigh 115. I'm working these to 3x6, but it looks like it'll be a while.

Picked up an unexpected rep on Flyes. These had nearly stalled, and I decided that if I struggled with them today, I'd reset them. I'll keep going as-is for now; I'm only one more extra rep away from reps-across and a ticket to the 70s.

That's all I've got for today. I'll rest tomorrow, then get in on Friday for RDLs, Curls, and Dips.

PWO meal was a plateful of pasta with a tasty, simmered-for-a couple-hours meat/veg/tomato sauce, along with a glass of milk.

[ironwill2008]

Hey Bill, been gone for a few days, happy to hear all is well with your eye and you're back to regular workouts. Hope you're enjoying the hotsauce.

Hey, Bob, thanks. I go back to the doc tomorrow for a checkup and any possible required additional work.

The sriracha is different from any other hot sauce I've tried. I'm putting it on all kinds of stuff so far.

[jkh25]

Amazing weight on those DB rows! PWO meal looks great too! Now i'm craving some pasta for dinner haha

[doughnutgut]

Great workout there Bill.

Lunges giving you a wheeze.. Well they would put me in a hospital bed
Good to hear you got the row out. Lolled at it still feeling 115. & laughed again as i type.

Food again looks well worth a belly full along with the sauce.

Anticipating the RDLs, Curls, and Dips workout.

Good luck tomorrow big guy.

Edit.
Thank you for the reply regarding cholesterol. Made an interesting read for rest day along with foam roller reading to assist me with squatting.

[tornmuscle123]

do you think lunging is harder this way than holding dumbells?

[BergMuscle]

Good strong work again today, Bill.

[emp1acur]

Checking in and hoping the eye is back to normal. Although I don't post a tremendous amount, still reading, following along, and definitely learning.

It has happened more than once that I get the bug to learn about something, and then through searching I end up in here and find what I'm looking for. Never did much direct ab work, and decided to look at ab straps. Ended up in your journal looking at hanging knee raises and saw your comments about them. Picked up a pair and wow, were my abs sore after the first day. I've gotten used to them, but I know from that first day that they do what they are designed to do - at least for me...and I also enjoy them. Also always feel good about any accessory that works with my power rack and provides yet another great exercise.

Glad you are back post deload and seeing progress!

[-Lucifer]

Herro, Bill. What happened to your eye? Hope all is well now.

[ironwill2008]

Amazing weight on those DB rows! PWO meal looks great too! Now i'm craving some pasta for dinner haha

Thanks. That's a tough exercise for just about everyone; work one side, huffing and puffing, and then realize there's still the other side yet to be worked! I like to work them with low reps, and relatively 'loose' form. This is probably the only exercise that I suggest is more about just moving the weight that exact form.

Pasta FTW. Besides the fact that it's micronutrient dense, and it can supply a lot of calories in a relatively small portion size, it can be prepared a million different ways that always taste great. Excellent choice, IMO.

Great workout there Bill.

Lunges giving you a wheeze.. Well they would put me in a hospital bed
Good to hear you got the row out. Lolled at it still feeling 115. & laughed again as i type.

Food again looks well worth a belly full along with the sauce.

Anticipating the RDLs, Curls, and Dips workout.

Good luck tomorrow big guy.

Thanks, Leigh. It was a good day, and I expect another one tomorrow.

Edit.
Thank you for the reply regarding cholesterol. Made an interesting read for rest day along with foam roller reading to assist me with squatting.

YW. There's a lot of more-current research on dietary cholesterol and it's effect on the body, and much of it refutes what we've been told for years.



I'm a skeptic. When I read something health or bodybuilding-related that tells me to do this, or avoid that, these days, I immediately go into "What's behind this statement?" mode. And unfortunately, in many cases, what's "behind" a particular admonition is, either directly or indirectly, someone's greed.

do you think lunging is harder this way than holding dumbells?

I started out doing Lunges with dumbbells, way back in the day. I progressed fairly rapidly on them to a point where my ability to Lunge overpowered my ability to hold onto a pair of dumbbells heavy enough to challenge me, even with straps. My mentor at the time advised me to switch to a barbell, and I never went back to dumbbells (except for the occasional light deload workout).

I've been doing Barbell Lunges for so long now that they're as natural to me as walking. Great exercise, btw; they'll work stuff you never even knew you owned.

Good strong work again today, Bill.

Thanks, Dan. It was a good day; I was able to pick up a couple of tough reps.

Checking in and hoping the eye is back to normal. Although I don't post a tremendous amount, still reading, following along, and definitely learning.

Hey, Larry; thanks. I appreciate the comments.

It has happened more than once that I get the bug to learn about something, and then through searching I end up in here and find what I'm looking for. Never did much direct ab work, and decided to look at ab straps. Ended up in your journal looking at hanging knee raises and saw your comments about them. Picked up a pair and wow, were my abs sore after the first day. I've gotten used to them, but I know from that first day that they do what they are designed to do - at least for me...and I also enjoy them. Also always feel good about any accessory that works with my power rack and provides yet another great exercise.

Good deal on your discovery of one of the premier abdominal exercises. I haven't done HLRs for a while, but they'll be back in my routine too, before long.

Glad you are back post deload and seeing progress!

Thanks again.

[tornmuscle123]

I will have to try doing lunges with a bar.

[ironwill2008]

Ended the training week with a good session. Didn't realize all the day's goals, but the effort was there, so I'm good with it. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x5
275x5
315x5
345x5
370x5 heh-vee

Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
45x7

Dip
bw +35x7
bw +35x7
bw +35x7

Finished off this session in 55 minutes. RDLs felt like a ton today, but I got reps-across again, so I'll add a touch of iron next week and see what I can do with it.

Dropped a rep on Curls, validating my decision to stick with 45s today rather than bump up to 50. I'll stick with 45 until I'm able to hit 3x8 several weeks in a row.

As I expected, I added a rep to each set of Dips, and still with no hand/wrist problems. I'll expect to get my 8-reps- across next week, and then bump up to a plate the following week if all goes well with my hands.

That's it for the week. I made some progress, and lived to post about it. I'll rest over the weekend, and then get in there on Monday for Fronts, Leg Presses, Pulldowns, and OHPs.

Post-WorkOut meal was a braised herbed chicken breast, some steamed red potatoes, a salad with olive oil/vinegar, and a glass of milk.

[ironwill2008]

I will have to try doing lunges with a bar.

By all means, give them a try. If you start out with relatively light weight, it will give you a chance to figure out your balance before you load up heavy weight.

[DivaJana]

Amazing workout there, good call on taking it slow on the curls progress.

[BergMuscle]

Still jealous of those 45# curls.

[doughnutgut]

Nice work there Bill on the RDLs.

From what i have read of your journal, it has now become a constant waiting game for the next instalment, each and every time.

Glad the dips went well and you lived to tell the tale

Have a good rest fella.

[ironwill2008]

Amazing workout there, good call on taking it slow on the curls progress.

Thanks! I barely got 3x8 @ 45 the last time, and that's why I stuck with the same weight yesterday. Trying to bump 5 pounds is going to be a challenge, and I'd like to be able to at least get 4-5 reps at that weight.

Still jealous of those 45# curls.

They're a grinder, Dan. The real problem is in keeping my elbows from trying to come forward and reducing the ROM. So far, I've been doing an 'okay' job on my form, but I know I'm not ready to try 50s.

Nice work there Bill on the RDLs.

From what i have read of your journal, it has now become a constant waiting game for the next instalment, each and every time.

Glad the dips went well and you lived to tell the tale

Have a good rest fella.

Thanks, Leigh; I had a good day, and a good week overall.

My right hand (the one that is more problematic) is pretty stiff this morning, but I'm unsure if it is due to the workout (especially the Dips), or the 4 hours of yard work that preceded the workout. I'm thinking it was the yard work, which I don't normally do on training days.

[tornmuscle123]

Bill, do you ever do hammer curls with dbs?

[terman1]

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.

[storm1507]

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

[Bo_Flecks]

My right hand (the one that is more problematic) is pretty stiff this morning, but I'm unsure if it is due to the workout (especially the Dips), or the 4 hours of yard work that preceded the workout. I'm thinking it was the yard work, which I don't normally do on training days.

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.

[Beachman]

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