IronAvalanche 2.0 The Reboot

[IronAvalanche]

Hi everyone! For those of you that don't know me, I ran a log here a couple of years ago. I made a lot of friends here and found it to be very motivational for me, so I've decided to start one up again. Here's the link to the old one. http://forum.bodybuilding.com/showth...hp?t=126004043

When I was here last I had been laid off from my job and was looking for work. Well, long story short, I found a job and was able to work there a few months before my dad fell and had a brain injury putting him into coma for 6 months. I quit the job, my wife and I went our separate ways, and I moved to help my parents (I'm an only child, and they are elderly and needed my help). I was still lifting through this and it was probably the only thing keeping me sane. Then I got another job involving travel and it messed up my workouts. Before I knew it I wasn't working out at all. I was offered a better job, that did not involve travel and now after training with my new company for a couple of months, I finally am able to get back to lifting weights. I started trying to get back into it last week after a 7 month layoff.

My dad is much better, out of the hospital and trying to live a normal life.

Like I said, it's been 7 months since I've lifted weights, so the work I'm doing now is nothing "epic" but more trying to get back into the swing of things, so be kind.

[IronAvalanche]

Seated OH Press

Bar x we
Bar x we

6x135
6x135
6x135
6x135


Dips

6xBW
6xBW
6xBW
6xBW


Rack Pulls

5x135 w/u
5x225 w/u

5x315
5x405
5x405
3x455
10x315


Standing Calf Raises

10x135 w/u
10x225 w/u

10x315
10x405
10x455



Incline Crunches

20
20
20


That wraps it up for today's work. Like I said nothing epic, but I've got to start over somewhere.

Hope everyone had a great weekend!

[-=FLEX=-]

Subbed....


Welcome Back Phil!

[IronAvalanche]

Subbed....


Welcome Back Phil!

Thanks Jim! Good to be back!

[-=FLEX=-]

OK, I was on my way to work when I posted up wihtout reading the whole thing. Sorry about you and the wife. Glad your Dad is better.

Are you training at home again or are you in a gym now?

[IronAvalanche]

OK, I was on my way to work when I posted up wihtout reading the whole thing. Sorry about you and the wife. Glad your Dad is better.

Are you training at home again or are you in a gym now?

Thanks. I'm still doing the home gym thing. More peaceful and convenient.

[drudixon]

I'm absolutely excited to see you back. You've been missed bud. I followed your journal religiously and learned a ton from it. Glad things are on the up and up.

[IronAvalanche]

I'm absolutely excited to see you back. You've been missed bud. I followed your journal religiously and learned a ton from it. Glad things are on the up and up.

Thanks Dru!

[doughnutgut]

Best pepper myself for a great journal.

Sorry to read about some of them turning points in the road dude.

& IN.....

[HoosierHardGain]

Welcome back!

[IronAvalanche]

Thanks for all the well wishes guys. Just tying to get back after it.

Today was supposed to be a conditioning day, I did some core work and ended up laying a patio. It definitely was a workout. I just got through.

Tomorrow, I will be lifting again. Front squats and other fun stuff. I'll try to post some pictures, if I can remember how. Been a while. Lol!

Workout tunage

[Bo_Flecks]

Glad you are back, Phil! I hope things keep moving in the right direction for you.

[IronAvalanche]

Glad you are back, Phil! I hope things keep moving in the right direction for you.

Thanks Steve! Things are actually better than they have been in a long time.

[bamazav]

Subbed. Glad to see you back my friend. Tough year behind ya, now I know how to pray for you.

ROLL TIDE!

[IronAvalanche]

Subbed. Glad to see you back my friend. Tough year behind ya, now I know how to pray for you.

ROLL TIDE!

Thank you! Good to be back and back at it!


My lifts aren't what they used to be, but they will be soon....

[IronAvalanche]

I don't think I mentioned this before, but due to work I will be working out in the evenings and posting then. Also, I am still working out in the garage gym. A little smaller than before, but with all the same equipment.

I am not happy with my strength level right now. I was benching 12x275, squatting 5x425, and pulling 500 in January then traveling and training for my new job got in the way, and time past by quickly.

Now that life has calmed down, my goal is to get my strength back and look good too. I can't take the weights to the beach can I.

[HoosierHardGain]

I don't think I mentioned this before, but due to work I will be working out in the evenings and posting then. Also, I am still working out in the garage gym. A little smaller than before, but with all the same equipment.

I am not happy with my strength level right now. I was benching 12x275, squatting 5x425, and pulling 500 in January then traveling and training for my new job got in the way, and time past by quickly.

Now that life has calmed down, my goal is to get my strength back and look good too. I can't take the weights to the beach can I.

Why not? Make your own Muscle Beach!


Best of luck on getting the strength back! Muscle memory will be your friend.

[IronAvalanche]

Waking up the muscles

All the work this week will be based on waking up my muscles so they have to adapt and grow. Although a weak workout by my standards, I keep reminding myself that this is a starting point, not where I will end up. My lack of strength is humbling.....


Front Squats



5xbar
5xbar
5x135
5x135
5x155
5x155


These were a lot more intense than I anticipated.. My quads were burning by the end of them.




BB Bench Press




10xbar
10xbar
10x135
10x135
5x225
1x245
1x255
3x225
10x135


I got some good work in on bench. I took the reps into singles to get my body to remember what the heavier weight felt like. I kept strict form. The 135's were explosive reps.



BB Rows




5x135
5x135
5x225
5x225
5x225
5x225


Working the back hard on these. I actually was pretty pleased with these. A good starting point to improve upon.



SuperSet

Reverse EZ Curls & CGBP


8x85 + 8x135
8x85 + 8x135
8x85 + 8x135


Those of you that have followed me in the past know I love supersets. Somethings don't change. They are a great way to get a lot of work.




Well, there it is. Day 2 of my journey back. This is going to be a fun ride. My strength gains should start showing up next week after a restful weekend. Eating lots of protein, aminos, vitamins, real food, and rest. Let's do this.

Hope everyone has a great evening!

[IronAvalanche]

Nothing spectacular today. I did that which must be done.

25 mins on dreadmill
200 crunches
100 leg lifts

[bamazav]

You are getting at it! Love the supersets too! Stoppani has an interesting take on them with his new MED trainIng routine. You should check it out. PM if you want to see a copy.

[-=FLEX=-]

Dont be discouraged Phil; it'll come back fast.

Lisa is recently back to the gym after a year off and her big 3 lifts are coming back quick, especially her bench press and squat.

[IronAvalanche]

You are getting at it! Love the supersets too! Stoppani has an interesting take on them with his new MED trainIng routine. You should check it out. PM if you want to see a copy.

Thanks David. I always have enjoyed using super sets to up the volume and work opposing muscle groups. Gotta wake these muscles up!

Dont be discouraged Phil; it'll come back fast.

Lisa is recently back to the gym after a year off and her big 3 lifts are coming back quick, especially her bench press and squat.

Thanks Jim. It's all good. I felt a lot better today. Although the numbers aren't spectacular, I felt the MMC coming back. On each rep I paid close attention to my form and working each muscle the correct way and not trying to "cheat the weight".








BB Back Squats



I hate the phototimer app. Yes I went to the bottom. Lol!



bar x 10
bar x 10
10 x 135
5x225
5x225
5x225
3x275
1x315
1x315
1x315
5x225



BB Incline Bench





10x bar
10x bar
5x135
5x135
1x225
5x185
3x185
3x185
10x135




Pullups

5xBW
4xBW
3xBW
2xBW




Super Set

Standing EZ Curls + Skullcrushers

8x85 + 8x85
8x85 + 8x85
8x85 + 8x85



Well, things are beginning to take shape. Being honest, I wasn't looking forward to the squats. I knew they wouldn't bee good. However, they ended up going a lot better than I anticipated. As with all the exercises today, I focused on the MMC and my form. If I keep doing that the weight increases will come.

On the inclines I wanted to feel 225 and try to figure out a good working weight. I settled on 185 and got a great burn out of it.

The pullups started off well and went down a rep each time. Doesn't matter. I'm still making the muscles adapt and grow. Next time 'll get more.

The superset was a good one to get the blood flowing through my arms and get a little pump going.



On a side note, my sups showed up that I ordered. I'm using Scivation's Xtend intra workout, and a new preworkout they came out with called Psycho. My first try of it today was ok. It'll take me a little while to determine if I like it. When I got into real good shape I was using the old Jack3d. My understanding is that the new Jack3d doesn't have dimethol? 1,3. I think that was what it was called. Anyway, If anyone has found something similar that works, let me know.

Have a great one guys, and thanks for your support!

[IronAvalanche]

Quote of the Week

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison


I spent last week trying to get my body used to the weights again after a 9 month layoff. I took 2 days off for recovery and, starting today, I am implementing my plan to back my strength and physique.


The REAL Work Begins



Seated OH Press

barx10
barx10

5 x 135
5 x 135
5 x 135
5 x 135
5 x 135

I felt some good strength gains in these. The bar and my form were strict and steady.



Dips

5 x BW
5 x BW
5 x BW
5 x BW
5 x BW


Once again feeling stronger. Need to add some weight on these next time.


Rack Deads
From just below the knee

5 x 135
5 x 225
5 x 315

5 x 405
5 x 405
5 x 405
5 x 405
5 x 405


I felt all the muscles in my posterior chain activate while doing these. I held and locked out for a strong count of 1 at the top of the rep.



Standing Calf Raises

10 x 135
10 x 225
10 x 315

10 x 405
10 x 405
10 x 405

I am taking these a little slow on the progression. Although I think my calves can handle more weight, I want to make sure my ankles are up to the task.


SuperSet

Spider Curls & DB Tricep Presses

10 x 85 + 10 x 35 (each DB)
10 x 95 + 10 x 35
10 x 95 + 10 x 35 + 10x35 DB Hammer Curls (going out with a bang)





Trying to start the week off the right way! Hope everyone has a good one!

[-=FLEX=-]

b00m

Nice work Phil....I told you it would come back fast...awesome.

[IronAvalanche]

b00m

Nice work Phil....I told you it would come back fast...awesome.

Thanks Jim! The progression is slow, but steady.

Do you know of a substitute for the old Jack3d? I've been looking, but it seems all the sups with dimethyl 1,3 have been pulled or changed.

[-=FLEX=-]

Do you know of a substitute for the old Jack3d? I've been looking, but it seems all the sups with dimethyl 1,3 have been pulled or changed.

Nope; I don't even use a PWO anymore.

I have a zero calorie sport drink with a scoop of Creatine dumped in it and wash down a 200mg tablet of caffeine and head to the gym.

[IronAvalanche]

Nope; I don't even use a PWO anymore.

I have a zero calorie sport drink with a scoop of Creatine dumped in it and wash down a 200mg tablet of caffeine and head to the gym.

I was unaware. Lol! What your doing is probably better than or the same as the PWO's out there right now.

[-=FLEX=-]

I was unaware. Lol! What your doing is probably better than or the same as the PWO's out there right now.

Most PWO are Creatine, Arginine, Beta-Alanine, a crapload of caffeine, and a bunch of other crap that doesn't do a goddam thing.

[IronAvalanche]

Most PWO are Creatine, Arginine, Beta-Alanine, a crapload of caffeine, and a bunch of other crap that doesn't do a goddam thing.

Truth!!

[ironwill2008]

It's good to see you back here, Phil.


It's even better to hear that you're working hard to overcome so many difficulties in your personal life.


Welcome back, brother.









Steady as you go.