It is a great program. You ought to give it a try. I was amazed at my strength gains over the 13 weeks it took me to get to 500.
Right on brother, as you are a huge inspiration to me. Can't say enough good about you. It's a constant battle for me and I know you know that feel.
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05-23-2014, 08:38 AM #481
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05-23-2014, 08:38 AM #482
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05-23-2014, 08:51 AM #483
- Join Date: Jul 2005
- Location: Marietta, Georgia, United States
- Age: 48
- Posts: 558
- Rep Power: 1095
This is a great journal bro! Just found it and wasted a good part of my morning going through it, LOL. Congrats, on your success. I'm 18 months into my own journey and one thing I have realized is that the journey is the best part and it doesn't ever end.
https://www.********.com/ChrisHessMensPhysique
http://www.rxmuscle.com/blogs/the-life-inspiration-and-dedication/8571-when-are-you-ready-for-the-stage.html
www.twitter.com/portergolf
www.instagram.com/portergolf
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05-23-2014, 10:46 AM #484
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05-23-2014, 10:51 AM #485
I just spent a little time skimming throu8gh your journal. You are doing some really nice work here.
The fish tacos look very good.
RayBeware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven... so that your giving may be in secret. And your Father who sees in secret will reward you. Matt. 6: 1-4
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05-23-2014, 02:16 PM #486
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05-27-2014, 09:39 AM #487
The fish tacos look GREAT!
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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05-27-2014, 12:40 PM #488
Legs
Barbell Squats:
Set 1: 15 x 225 lbs = 3375 lbs
Set 2: 15 x 225 lbs = 3375 lbs
Set 3: 8 x 275 lbs = 2200 lbs
Set 4: 8 x 275 lbs = 2200 lbs
= 11150 lbs -2350 lbs
Leg Curls:
Set 1: 12 x 110 lbs = 1320 lbs
Set 2: 10 x 120 lbs = 1200 lbs
Set 3: 12 x 100 lbs = 1200 lbs
= 3720 lbs -4140 lbs
Leg Extensions:
Set 1: 14 x 160 lbs = 2240 lbs
Set 2: 13 x 180 lbs = 2340 lbs
Set 3: 16 x 150 lbs = 2400 lbs
= 6980 lbs +200 lbs
Dumbbell Split Squats:
Set 1: 10 x 50 lbs = 500 lbs
Set 2: 10 x 50 lbs = 500 lbs
Set 3: 10 x 50 lbs = 500 lbs
Set 4: 10 x 50 lbs = 500 lbs
= 2000 lbs -500 lbs
Notes:
• Numbers way down from last week. A result of over indulgence spread out over three Memorial Day parties.
In a shirt. Doesn't even lift...
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05-27-2014, 05:20 PM #489
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Awesome pictures.
Great food pron. Like the detailed replies and the thought of how difficult it is when you first start out. Mind numbing thinking of ever starting from pic 1 again. Just not even worth thinking about.
Although I really am unable to compare my nutrition to yours as I really can not imagine cutting to (nothing) again. Props for the great reposting of the start of your journey.
Got to mirror Eric though. I think I hate you also.Ride it like you just stole it.
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05-28-2014, 02:43 AM #490
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05-28-2014, 06:53 AM #491
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05-28-2014, 07:27 AM #492
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05-28-2014, 12:19 PM #493
Chest & Triceps
Barbell Bench:
Set 1: 4 x 225 lbs = 900 lbs
Set 2: 5 x 225 lbs = 1125 lbs
Set 3: 3 x 245 lbs = 735 lbs
Set 4: 1 x 255 lbs = 255 lbs
Set 5: 5 x 225 lbs = 1125 lbs
= 4140 lbs -780 lbs
Smith Incline Bench:
Set 1: 10 x 185 lbs = 1850 lbs
Set 2: 20 x 155 lbs = 3100 lbs
Set 3: 15 x 155 lbs = 2325 lbs
Set 4: 15 x 155 lbs = 2325 lbs
Set 5: 15 x 155 lbs = 2325 lbs
= 11925 lbs +5330 lbs
Standing Cable Flys:
Set 1: 10 x 60 lbs = 600 lbs
Set 2: 10 x 70 lbs = 700 lbs
Set 3: 8 x 80 lbs = 640 lbs
Set 4: 10 x 70 lbs = 700 lbs
= 2640 lbs
Rope Pull-Downs:
Set 1: 20 x 100 lbs = 2000 lbs
Set 2: 12 x 110 lbs = 1320 lbs
Set 3: 12 x 120 lbs = 1440 lbs
Set 4: 12 x 120 lbs = 1440 lbs
Set 5: 16 x 100 lbs = 1600 lbs
= 7800 lbs -1640 lbs
Single Arm Overhead Dumbbell:
Set 1: 10 x 40 lbs = 400 lbs
Set 2: 12 x 35 lbs = 420 lbs
Set 3: 12 x 35 lbs = 420 lbs
Set 4: 20 x 30 lbs = 600 lbs
Set 5: 20 x 30 lbs = 600 lbs
= 2440 lbs +720 lbs
Notes:
• Lackluster workout, went for high reps, no motivation today. Broke down and ate a breakfast burrito this morning and would've rather taken a nap.
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05-28-2014, 12:46 PM #494
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
Never eaten a burrito in 37 years. Looks amazing though.
Bench is strong mate. Myron.
As for the cut question earlier.
Personal feel is that there is simply nothing to (cut) down to. So consistent 3 year wise owl lifting and not going total potato with the diet. Incorporating some rinsing along the way when i get scared.
Then look at seeing if there is anything worth looking at after the three years. 2 and a bit years left.Ride it like you just stole it.
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05-28-2014, 01:27 PM #495
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05-29-2014, 05:31 AM #496
Thx!
Stopped reading at "never ate a burrito."
You sound like my lifting partner, he's on a permabulk because he says he has nothing to cut down to... whatever.
I could eat burritos everyday, which reminds me I have to try that taco bell breakfast burrito or whatever it is.
Some cmoore inspired climbing while I had the kids at the park last night. Not nearly as high as he climbed but I get extra points for the slippery round pole.
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05-29-2014, 06:02 AM #497
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05-29-2014, 12:07 PM #498
Coan/Phillipi Week 4
Deadlift:
1x2 @ 450 lbs. ONLY GOT ONE
Speed Deadlift:
5x3 @ 375 lbs.
3 Circuits:
Stiff-leg deadlift: 3x10 @ 185 lbs.
Bent over row: 3x10 @ 115 lbs.
Underhand lat pulldown: 3x10 @ 120 lbs.
Back extension: 3x10 @ 45 lbs.
Notes:
• Super tired today. Had to make a second attempt at 450 just to get one rep, should've gone for two but totally just gave up, upset with myself for that.
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05-29-2014, 12:10 PM #499
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05-29-2014, 12:21 PM #500
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
I must admit that i forgot to mention the size of them guns ISO.
As for the cutting to nothing. I is dead serious.
I weigh and track of course. But there is plenty of room for improvement. I am not peppered to spin my wheelz for the lack of returns at present. IYKWIM.Ride it like you just stole it.
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05-29-2014, 12:49 PM #501
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05-30-2014, 11:25 PM #502
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06-02-2014, 12:07 PM #503
Legs
Barbell Squats:
Set 1: 20 x 225 lbs = 4500 lbs PR
Set 2: 15 x 225 lbs = 3375 lbs
Set 3: 10 x 225 lbs = 2250 lbs
Set 4: 6 x 275 lbs = 1650 lbs
= 11775 lbs +625 lbs
Leg Curls:
Set 1: 12 x 110 lbs = 1320 lbs
Set 2: 10 x 120 lbs = 1200 lbs
Set 3: 16 x 100 lbs = 1600 lbs
Set 4: 16 x 100 lbs = 1600 lbs
= 5720 lbs +2000 lbs
Leg Extensions:
Set 1: 14 x 160 lbs = 2240 lbs
Set 2: 12 x 180 lbs = 2160 lbs
Set 3: 12 x 150 lbs = 1800 lbs
Set 4: 14 x 130 lbs = 1820 lbs
= 8020 lbs +1040 lbs
Dumbbell Split Squats:
Set 1: 10 x 50 lbs = 500 lbs
Set 2: 10 x 50 lbs = 500 lbs
Set 3: 10 x 50 lbs = 500 lbs
Set 4: 10 x 50 lbs = 500 lbs
= 2000 lbs
Notes:
• Another fun filled wedding weekend so the diet was shot yet again. At this rate I'll never even get close to 190 lbs. this summer.
• Good leg workout today considering how the weekend went.
Last edited by highiso; 06-03-2014 at 12:06 PM.
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06-02-2014, 12:12 PM #504
With your determination you'll no doubt get there!
But why do you look so much bigger than me?
I forgot that I actually pulled 455x1 last week. We were to lazy to grab the smaller plates so we just stuck the 25s on to make 455, lol. It should have been 450x2 but I'll take it.
Anyone can have 18" arms... but to have 18" cut, now that is impressive. I still have yet to measure for you, maybe tonight if I get a chance.
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06-02-2014, 12:20 PM #505
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06-02-2014, 08:31 PM #506
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06-03-2014, 12:10 AM #507
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06-03-2014, 12:11 AM #508
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06-03-2014, 12:01 PM #509
Chest & Tris
Barbell Bench:
Set 1: 2 x 225 lbs = 450 lbs
Set 2: 2 x 245 lbs = 490 lbs
Set 3: 1 x 260 lbs = 260 lbs
Set 4: 1 x 275 lbs = 275 lbs PR
Set 5: 7 x 225 lbs = 1575 lbs
Set 6: 4 x 225 lbs = 900 lbs
= 3950 lbs -190 lbs
Smith Incline Bench:
Set 1: 10 x 185 lbs = 1850 lbs
Set 2: 8 x 185 lbs = 1480 lbs
Set 3: 8 x 185 lbs = 1480 lbs
= 4810 lbs -7115 lbs
Standing Cable Flys:
Set 1: 10 x 60 lbs = 600 lbs
Set 2: 10 x 70 lbs = 700 lbs
Set 3: 10 x 60 lbs = 600 lbs
Set 4: 10 x 60 lbs = 600 lbs
Set 5: 10 x 60 lbs = 600 lbs
= 3100 lbs +460 lbs
Rope Pull-Downs:
Set 1: 14 x 120 lbs = 1680 lbs
Set 2: 10 x 140 lbs = 1400 lbs
Set 3: 12 x 120 lbs = 1440 lbs
= 4520 lbs -3280 lbs
Single Arm Overhead Dumbbell:
Set 1: 10 x 40 lbs = 400 lbs
Set 2: 12 x 35 lbs = 420 lbs
Set 3: 12 x 35 lbs = 420 lbs
Set 4: 20 x 30 lbs = 600 lbs
= 1840 lbs -600 lbs
Notes:
• Less volume than last week but I got my 275 bench PR. If I can hit 300 in the next 4 years at the same body weight I'll be happy.
• Really trying to keep my diet in check this week.
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06-03-2014, 12:06 PM #510
My youngest said I was scaring her and that I should stop.
My inner fat guy loves the food pron which is a problem because I'd like to eventually get as lean as you this summer.
Thanks JB!
LOL, thx buddy. I haven't let any occasion keep me to my diet. I've dun goofed and had a full blown "who gives a chit attitude" every time. Feelsgoodman
Yes the volume was up there, I guess I should mark my 225x20 PR.
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