Ironwill2008 V3.0

[ironwill2008]

I hear that! Hope to be in this game for a long time. Very inspirational.

Based on what I've seen IRL and posted all over this forum, the main roadblock to one's continuation of training is the time factor; many posters complain that they "don't have/can't find time to train 3 (or 4, or however many) days a week. We both know that there's plenty of time in the day to invest an hour or so to lift weights a few times a week; it simply comes down to priorities. What's more important to me---improving my mind and body with structured, heavy exercise, or wasting my life with excessive TV viewing? To my mind, the decision is ridiculously easy.


You've already come this far; my guess is that you won't quit.

[OT2000]

There are days where I am strapped for time due to work and I'll still run in and pump out a 45m session. Less rest, weights still the same and I am sore as a mother when I am done but I got my session in.

[ironwill2008]

There are days where I am strapped for time due to work and I'll still run in and pump out a 45m session. Less rest, weights still the same and I am sore as a mother when I am done but I got my session in.

Where there's a will, there's a way. Everything else is just an excuse.

[ironwill2008]

Hi. I'm Sherman. I'd much rather be outdoors, surveying my vast empire, but it's pouring the rain, so I'm stuck inside. Bill's in the gym, doing whatever it is he does on these deload weeks.

http://columbuscockerrescue.com There are many dogs in desperate need of a good home. If you're not currently in a position to be able to provide a forever home to a Cocker (or any breed, for that matter), a donation would be a great help.

Sherman feels about the same as I do about rainy weather; we both can find plenty to do outdoors. But that'll have to wait for better weather; today is the first of 3 days of light (for me) workouts, using moderate weight for moderate reps in order to provide me with some additional recovery from the previous 3 weeks of heavy (for me) work in the gym. Today's training was:

Barbell Squat
bar x10 W/U
135x8 W/U
225x8
225x8
225x8

Wide-Grip Pulldown
90x10
90x10
90x10

Seated Dumbbell Press
20x10 W/U
50x8
50x8
50x8

Marched straight through here in about 25 minutes. I don't recommend ever Squatting outside of a properly-set-up power rack, but the bar was already on the liftoffs outside the rack (from some presses my wife had done earlier), so I just loaded up a few plates and did a few reps. Not much chance of me getting stuck at that weight. Anyway, this is a case of do as I recommened, not as I do.

Pulldowns with that wide bar aren't very friendly to my shoulders, so I don't do them other than during deloads when I'm using relatively light weight. I like the lat pump, just not the 'discomfort' I experience in my right shoulder. This is one that won't ever show up in my regular routine.

Pretty much the same deal with seated DB Presses, but not due to shoulders but rather my wonky grip; I don't trust the safety of my having anything much heavier lifted over my head/face. I really like this exercise though, and as I've said in the past here, I still may eventually bring this exercise into you regular routine at some point, but just run up the reps instead of using heavy dumbbells.

Nothing else to report. If it ever stops raining, I'll need to get the week's yard work done, hopefully tomorrow. I have a long list of mostly outdoor projects to complete this Summer, and I hate to have my hands tied due to bad weather. On Wednesday, I'll ease through another light workout.

Post-WorkOut meal was a couple of poached eggs on toast, bacon, a bowl of super-tasty cheese grits, and a glass of milk.

[ironwill2008]

Sherman here, waiting near my dinner bowl for the Post-WorkOut meal. Bill always gives me a few bites. I'm hoping for steak, but I won't turn anything down.

http://columbuscockerrescue.com Please help if you're able.

This was the second of three light deload workouts for this week, and I'm glad to have the chance for some extra recovery. Today's training was:

Dumbbell Lunge
30x10 W/U
60x8
60x8
60x8

Dumbbell Row
30x10 W/U
60x8
60x8
60x8

Incline Flye
20x10 W/U
50x8
50x8
50x8

Rolled through here in about 25 minutes.Lunges had me wheezin a little, but the other two exercises didn't require me to take much between-set rest.

DB Rows are an excellent exercise and one I've always liked. They'll eventually become a part of my regular routine.

Same deal with Flyes on the Incline Bench; a great stretch and a good pec pump. Just have to make sure to be well-warmed-up before the work sets.

That's all I've got. The yard work was completed earlier today, so tomorrow I'll tackle the next project on my long list---repairing the actuator system that kicks the front axle into gear on my 4WD Chevy truck. Should be interesting, since I've never worked on it (the front axle) before. Then on Friday, I'll close out deload week with one more light session.

Post-WorkOut meal was a chicken/veggie/pasta bowl (with a boatload of fresh herbs straight out of the garden), garlic toast, and a glass of milk.

[OT2000]

So much for Sherman getting steak lol

[BenBlue]

hahaha my boy does the same thing, every meal time. Sits a few feet away (if he get's too close he knows i'll give him ****) with his "i'm a good boy" face on, and just waits there for an offering. Hardly moves a muscle, sometimes I wonder if he's even breathing while he waits.

[ironwill2008]

So much for Sherman getting steak lol

I don't think he really cares as long as he gets something.

His main diet is Iams dry food, and we augment it with some of whatever we eat, at the end of our meals. He gets some protein, complex carbs and fat the same as us. We make sure he gets some fruit (no grapes or raisins) and veg (no onions); he loves everything except mushrooms; he won't touch 'em.

hahaha my boy does the same thing, every meal time. Sits a few feet away (if he get's too close he knows i'll give him ****) with his "i'm a good boy" face on, and just waits there for an offering. Hardly moves a muscle, sometimes I wonder if he's even breathing while he waits.

Lulz. Sherman is pretty much the same way, until he senses that the meal is nearing the end, and it's his turn; he gets antsy and starts making noises, I guess to make sure we don't forget him.

Dogs are just such wonderful critters; they make everything better just by being there.

[ironwill2008]

ZZZZZZZZZZZZzzzzzzzzzzzzz.....

http://columbuscockerrescue.com Please help if you're able,

Sherman has the right idea, as always. Today's session was a coda to the week's light deload workouts; I use decreased loads and stick with moderate rep counts, all to give me some 'active rest' and allow my joints and attachments some additional recovery. Today's training was:

Deadlift
135x10 W/U
225x5
225x5
225x5

Alternate Dumbbell Curl
20x10 W/U
30x10
30x10
30x10

French Press
45x10 W/U
65x10
65x10
65x10

Rolled straight through here in about twenty minutes. Needed very little between-set rest, so that's how much I took. I hadn't pulled off the floor in a few weeks, so Deadlifts were an obvious choice for today. These will definitely make thier comeback into my regular routine this Fall or Winter.

Banged out three quick sets of DB Curls, got a good pump for my effort, and then moved on.

French Press finished off my upper arms; these never fail to blow up my triceps like baloons. This was actually the very first weight training exercise I ever learned, and have been doing them off and on for years now. A definite mass-builder.

Well, that's it. Got my truck back together yesterday; scratch one project off the (long) list; tomorrow, I start a new one---replacing the old ceiling light fixture over the kitchen sink with a couple of pendant lights. I'll return to regular training on Monday with Front Squats, Leg Presses, Chins, and Seated Press.

Post-WorkOut feast was a 13 oz New York Strip, a baked spud with butter, and a salad and glass of milk that didn't get in the pic. And yes, Sherman got some steak too.

[Domicron]

20 minute workout followed by a steak and potatoes...man that workout must have been intense to warrant so many calories afterwards. hope you aren't too sore

haven't posted here in awhile and thought i'd poke my head back in.

you got any summer plans to travel or do anything exciting?

[ironwill2008]

20 minute workout followed by a steak and potatoes...man that workout must have been intense to warrant so many calories afterwards. hope you aren't too sore

haven't posted here in awhile and thought i'd poke my head back in.

you got any summer plans to travel or do anything exciting?

Raymond, what's up! I was joking the other day about Sherman hoping for steak, so I took myself up on the idea for today.

We take day trips a couple of times a month to visit my invalid SIL out of state, and occasionally a day trip to Amish Country in upper-Eastern Ohio. We haven't been to the beach in about 5years, so are planning a couple of weeks at Myrtle or Hilton Head, but won't go until Fall; far too hot and crowded there during the Summer for us. Past that, I've got a long list of home improvement and repair jobs and work on our three vehicles to keep me busier than I'd like.



How about you; any travel or home projects planned?

[Domicron]

Raymond, what's up! I was joking the other day about Sherman hoping for steak, so I took myself up on the idea for today.

never a bad day for steak. I need to dust off the grill now that it's hot outside.

We take day trips a couple of times a month to visit my invalid SIL out of state, and occasionally a day trip to Amish Country in upper-Eastern Ohio. We haven't been to the beach in about 5years, so are planning a couple of weeks at Myrtle or Hilton Head, but won't go until Fall; far too hot and crowded there during the Summer for us. Past that, I've got a long list of home improvement and repair jobs and work on our three vehicles to keep me busier than I'd like.



How about you; any travel or home projects planned?

sounds nice. being from kansas i rarely long for the beach, but i wouldn't mind some time in the sand...you've got it right in terms of avoiding the crowds.

Good luck on the home/vehicle repairs. We've been talking about remodeling the basement for awhile, but it seems we're too busy to sit down and think out what we want to do. I think what we're going to try and do for now is just clear out all the junk and setup either an office or move a living room downstairs so that we can get more sunlit play area for the kid during the day.

otherwise, just trying to hire enough people at work so i'm not so stressed out at the restaurant, haha.

[ironwill2008]

sounds nice. being from kansas i rarely long for the beach, but i wouldn't mind some time in the sand...you've got it right in terms of avoiding the crowds.

If you've never seen the ocean (either one), you owe it to yourself to at some point put your family in the car, get to the coast, stand on the beach, and listen to the waves.

Good luck on the home/vehicle repairs. We've been talking about remodeling the basement for awhile, but it seems we're too busy to sit down and think out what we want to do. I think what we're going to try and do for now is just clear out all the junk and setup either an office or move a living room downstairs so that we can get more sunlit play area for the kid during the day.

otherwise, just trying to hire enough people at work so i'm not so stressed out at the restaurant, haha.

The keys to a successful remodel project is careful planning, having the right tools, and not trying to hurry it.

I'm aware of the trials of hiring/firing workers; I ran an auto parts store for about 4 years back in the day. When you have good people working for you, things always go well.

[Bo_Flecks]

If you've never seen the ocean (either one), you owe it to yourself to at some point put your family in the car, get to the coast, stand on the beach, and listen to the waves.

Going to be in the south Pacific for the first time in my life later this summer. On the way, there is a good possibility of spending some time in Vietnam. Go figure. Bill... vacation time in Vietnam. Who woulda' thunk it a few years ago?

[mirroroferised]

All pics looking just solid


We're heading to Mrytle Beach in August with the kids. I've never been there except for a 1 night stop on the way to Florida. Do you have any restaurant recommendations? We are all big seafood fans. Kids are really looking forward to it. I'm thinking about how busy it's going to be like you said I'm sure we'll make the most of it though.

[ironwill2008]

All pics looking just solid

Thanks, Dave. I'm working hard to keep inching forward.

We're heading to Mrytle Beach in August with the kids. I've never been there except for a 1 night stop on the way to Florida. Do you have any restaurant recommendations? We are all big seafood fans. Kids are really looking forward to it. I'm thinking about how busy it's going to be like you said I'm sure we'll make the most of it though.

We mostly eat at restaurants in North Myrtle; it's usually a bit less crowded, and there's a bit better choice of restaurants there. I can't recall the names of any right offhand, but there are a couple of crab houses in North Myrtle that have excellent seafood. I'm a real fan of Red Snapper, and I've had some there that beats anything I've ever cooked myself. A cruise up RT17 will provide almost countless options.

It's going to be hot there in August, with lots of traffic; you'll want to get your car checked out before you leave, with a close look at the belts, hoses, and your air conditioning system.

[ironwill2008]

Going to be in the south Pacific for the first time in my life later this summer. On the way, there is a good possibility of spending some time in Vietnam. Go figure. Bill... vacation time in Vietnam. Who woulda' thunk it a few years ago?

Sorry I missed this post, earlier, Steve.

Geez; Viet Nam. Memory fades in 47 years, but I still remember driving convoys through Saigon (as it was named back then), and the ridiculous, snarled traffic of mopeds and bicycles along with the few small autos and the occasional ARVN military vehicles. I'd be curious to see how that city looks today; I'd imagine it to be quite a bit different now.


Enjoy your vacation; if you get to Viet Nam, be sure to take plenty of pics.

[Bo_Flecks]

Enjoy your vacation; if you get to Viet Nam, be sure to take plenty of pics.

The flight I am booking is going to Oceana. Fiji specifically. I have been planning on taking my girl there for several years now. It is finally going to happen later this summer.

The thing in planning a trip like this is how best to get there. A Swiss friend of mine makes the trip to Asia and Oceana a few times a year on business. His recommendation was to book the entire flight through one carrier.

One of the carriers I looked at stops in Vietnam, the other stops in Japan. I will wait until a little closer to the trip to decide which is the best deal.

Anyway, my friend has flown into both Hanoi and Ho Chi Minh City. He said Vietnam was the hottest darn place he's ever been.

[ironwill2008]

The flight I am booking is going to Oceana. Fiji specifically. I have been planning on taking my girl there for several years now. It is finally going to happen later this summer.

The thing in planning a trip like this is how best to get there. A Swiss friend of mine makes the trip to Asia and Oceana a few times a year on business. His recommendation was to book the entire flight through one carrier.

One of the carriers I looked at stops in Vietnam, the other stops in Japan. I will wait until a little closer to the trip to decide which is the best deal.

Anyway, my friend has flown into both Hanoi and Ho Chi Minh City. He said Vietnam was the hottest darn place he's ever been.

I certainly remember the heat and the humidity. Among my strongest memories of that time was the night I arrived in-country in Cam Rahn Bay at about 2:30 AM Viet Nam time. The doors on the plane opened, and suddenly, the air-conditioned interior of the plane was swept by the over 100-degree outside heat (at 2:30 AM!), and an oppressive humidity.

[ironwill2008]

Got things off to a good start today, holding my own on most lifts, adding a rep on one. Today's training was;

Front Squat
bar x10 W/U
95x8 W/U
135x8
165x8
185x8
225x5

Leg Press PWO
580x12 W/U
670x12
760x12
850x9 heh-vee

Chinup
bw +55x6
bw +55x6
bw +55x4

Smith Machine Seated Press
95x10 W/U
165x6
165x5
165x4

The session was completed in an hour and a quarter. Fronts didn't move up, but I was happy just to have repeatred my previous numbers. Still working to get 2 plates up to 8 reps; it's going to tkae a while.

I was able to add a rep to the top set of Leg Presses, and that's a major accomplishment IMO. At least that's my story and I'm sticking to it. It'll be a task just to meet this number next week.

That extra rep I managed to get in Chins a couple weeks back was nowhere to be found today, but I'll gladly settle for previous numbers.

Press also didn't increase, but like the other lifts in this session, I'm pretty much at limit. I'll have to consider a sub for these in the near future.

Nothing else relevant to add. After a rest day tomorrow that will very likely not include a lot of 'rest," I'll head back to the gym for a go at Lunges, Cable Rows, and Incline Presses on Wednesday.

Post-WorkOut meal was a half-dozen eggs, bacon, fried spuds, grits with butter, toast, and a glass of milk.

[HoosierHardGain]

Damn it, Bill. Now I want bacon.

[ironwill2008]

Damn it, Bill. Now I want bacon.

Then go eat some, Hoos; bacon makes everything better!

[pharmamarketer]

Bill, love it. Still getting after it. Just checking in and saying hi. Hope all is well

[ironwill2008]

Bill, love it. Still getting after it. Just checking in and saying hi. Hope all is well

Hello, Rob! Yep; I'm still at it, working hard to keep moving forward a millimeter at a time. We're doing well here, enjoying retirement, watching our grandkids grow up and go to college and beyond.

I hope you're doing well also.

[ironwill2008]

A good day of training saw me reach one of my goals while keeping everything else on the up and up. Today's training was:

Barbell Lunge
bar x10 W/U
95x5 W/U
135x3
185x3
225x3
275x1 heh-vee, but didn't kill me

V-Grip Seated Row PWO
90x10 W/U
180x10
180x10
180x8

Smith Machine Incline Press
95x10 W/U
135x10
165x10
210x7

Burned an hour while performing this work. I've been working towards getting back to 275 on Lunges for several months now, and finally got there today. The 2-plate set was butter; I hardly felt the bar on my back, so I knew I'd get my scheduled single @275. I might have been able to stretch it into a double, but discretion is the better part of valor, so I'll stick to my progression scheme, and work on the double next week. The single definitely let me know the bar was there, but it didn't feel like it was gonna crush me into the floor.

Reps remained the same for Cable Rows as I work toward 3x10. I'm probably going to change this exercise out in the near future, either to Barbell Rows or Dumbbell Rows.

Inclines remained the same, but considering I'm pretty much at limit on them, I'll take what I got for today.

Fini. After a rest day tomorrow, I'll conclude the week's training on Friday with RDLs, Curls, and Dips.

Post-WorkOut meal was a beef/veggie/pasta bowl with homemade marinara and fresh herbs, a tasty salad, and a glass of milk.

[Marius_Ursus]

You hit it strong every time, and I love the pictures of your training. My favorite thing, however, is the food.

[ironwill2008]

You hit it strong every time, and I love the pictures of your training. My favorite thing, however, is the food.

Lulz. That's mine too, Tom.


That's an interesting thread in the O35 about 'older' trainees, very much unlike the usual, bull****, "Am I too old to lift weights???" nonsense so often seen posted. It made me stop and think about how my training has changed this past 5 years or so. Other than scaling back on the volume, pretty much everything else has remained about the same.

[Marius_Ursus]

Lulz. That's mine too, Tom.


That's an interesting thread in the O35 about 'older' trainees, very much unlike the usual, bull****, "Am I too old to lift weights???" nonsense so often seen posted. It made me stop and think about how my training has changed this past 5 years or so. Other than scaling back on the volume, pretty much everything else has remained about the same.

It makes you wonder how many people aren't really all that interested in training and are looking for excuses not to work out. There is so much media out there about people lifting and running into their 80s and 90s...how can you miss it?

[ironwill2008]

It makes you wonder how many people aren't really all that interested in training and are looking for excuses not to work out.

I think that for those who at least took the time and effort to join this site and post a thread----for non-trolls anyway; and they're easy to sniff out----it might not be excuses, but rather just not having any idea of how consistently hard one must work while sticking to a proper nutrition plan, in order to build muscle/strength. Just the other day, a guy posting in the O35 about his lack of progress stated he'd been training for 3 years, and said he worked harder than most others he saw in his gym, yet when asked about his lifts, he was only Squatting a plate, and Deadlifting not much more than that. After three years.

And the threads by noobs who state they eat "clean," or who post a menu when asked about their calorie/macro intake are seen almost by the minute. There's just a general lack of understanding of what's required to build a decent physique, and this is brought on by a vast number of reasons, from TV knuckleads to youtube idiots, to morons posting right here on this site---a few who are regulars in the O35 who couldn't find their own ass with both hands in the dark. Most beginners show up here already having been bombarded with the idea they can build muscle by jumping around in their living room with a pair of pink dumbbells "only 20 minutes a day, 3 days a week," and buying a jug of some goofy pills or powder for $69.95/month----automatic order renew, of course.


It's very difficult to try to persuade most of these people that their preconceived notions are totally wrong; that puts lots of beginners off, but the truth is the truth. There is the occasional beginner posting here who takes good advice, applies it religiously, and then gets it figured out, but that guy is few and far between. Mostly, such posters never return after that first thread.

[BenBlue]

I think that for those who at least took the time and effort to join this site and post a thread----for non-trolls anyway; and they're easy to sniff out----it might not be excuses, but rather just not having any idea of how consistently hard one must work while sticking to a proper nutrition plan, in order to build muscle/strength. Just the other day, a guy posting in the O35 about his lack of progress stated he'd been training for 3 years, and said he worked harder than most others he saw in his gym, yet when asked about his lifts, he was only Squatting a plate, and Deadlifting not much more than that. After three years.

And the threads by noobs who state they eat "clean," or who post a menu when asked about their calorie/macro intake are seen almost by the minute. There's just a general lack of understanding of what's required to build a decent physique, and this is brought on by a vast number of reasons, from TV knuckleads to youtube idiots, to morons posting right here on this site---a few who are regulars in the O35 who couldn't find their own ass with both hands in the dark. Most beginners show up here already having been bombarded with the idea they can build muscle by jumping around in their living room with a pair of pink dumbbells "only 20 minutes a day, 3 days a week," and buying a jug of some goofy pills or powder for $69.95/month----automatic order renew, of course.


It's very difficult to try to persuade most of these people that their preconceived notions are totally wrong; that puts lots of beginners off, but the truth is the truth. There is the occasional beginner posting here who takes good advice, applies it religiously, and then gets it figured out, but that guy is few and far between. Mostly, such posters never return after that first thread.

So true. A lot of people, beginner especially, just don't realize factors like a.) they're eating too little, or b.) they're eating too much, or c.) they aren't training hard or consistent enough etc etc. People tend to really believe that they are doing things right, and rather than research more and try different things, they'll spin their wheels doing the same things day in and day out without success until finally they give up.