Ironwill2008 V3.0

[ironwill2008]

Spent a couple of hours yesterday shoveling heavy, wet snow. Twice. Was still fatigued when I got up this AM, and then took a half-hour to dig my wife's car out from under the layer of snow and ice on it so she could get to her mother's house. Was still wondering where I was going to get any energy to train as I stepped into the gym; everything on me was aching and tired. Today's training was:


Deadlift

135x5 W/U
185x5 W/U
225x5
275x5
315x5
365x5
405x5

Barbell Curl
65x10 W/U
85x9
85x9
85x9

Dips
bw +45x8
bw +45x8
bw +45x7

Rolled through here in about an hour. Bright and sunny day today, in stark contrast to the last two days, but it was still colder than a brass monkey in January. Got that 5th rep on Deadlifts, albeit a bit slow to break off the floor. But no hitch to get it locked, so it's in the books. Was doubly pleased because of how I felt coming in here today.

Add a planned rep on each of the three sets of Curls. I'll work them to 3x10 before adding more weight. Hands and wrists weren't particularly happy with the long bar today, but then they weren't all that happy before I got in the gym today anyway. I'll work with these until I feel like they're becoming counter-productive. I think that if the weather quits dropping to zero all my joints will act a bit more civilized.

Lost a rep on Dips, but considering that it was only marginal last week when I finally hit reps-across, I'll take what I got and be happy with it. For now.

That's it for today and this week. I'll give myself some much-needed rest over the weekend and then hit Front and Split Squats on Monday along with Chins and Overheads.

Post-WorkOut meal was one of my wife's most-requested dishes--white bean chicken chili. I like it too, especially with garlic bread and a glass of cold milk.

There are going to be days in everyone's training where you just don't want to be in there for one reason or another. On those days, just stepping through the door on the way in the gym is often the toughest part of the workout.........

.......And it just might turn out to be one of the best training sessions you've had in a while.

[Payton1221]

Dips
bw +45x8
bw +45x8
bw +45x7

Bill, is the photo showing this exercise as a more chest dominant (as opposed to a tricep) exercise?

[determined4000]

[Plateauplower]

Strange how that works, I have had great sessions going in when feeling run down, and awful sessions when I felt charged up. Great job getting that 5th rep again on deads! I bet that felt really good and snapped you outa the funk. I always feel good when hard work goes well. That white bean chkn chili looks great. Perfect cold weather food. Hmmmm garlic bread sounds good too.

[ironwill2008]

Bill, is the photo showing this exercise as a more chest dominant (as opposed to a tricep) exercise?

The traditional advice on Dip form states that to emphasize the pecs, you'd put your chin on your chest and lean forward as much as possible, and to emphasize triceps, you'd keep your legs out in front of you a bit in order to remain as much-upright as possible. Basically, this is good advice, but it kind of goes out the window when you have a reasonably heavy weight strapped on you; your body is going to go where it goes, and you find that all effort is required just to dip it at all.

Everyone's body mechanics is just a little different, but I'd be willing to bet that no one can do Dips in either of the positions advised without feeling both their pecs and their triceps being maximally involved. IOW, if we just concentrate on getting a full ROM, everything else will take care of itself. But as with all gym/exercise details, YMMV.

Lulz. I was just fortunate to have one of those days where the switch got flipped all by itself.

Strange how that works, I have had great sessions going in when feeling run down, and awful sessions when I felt charged up.

That happens to just about everyone at one time or another, I think. But I'm not smart enough to be able to figure out why, or at least be able to control it enough to be able to always turn a less-than-stellar workout around. Sometimes, we're our own worst enemy, or our own best ally.

Great job getting that 5th rep again on deads! I bet that felt really good and snapped you outa the funk. I always feel good when hard work goes well.

Thanks, Tim. I just somehow got energized about halfway through the ramp-up sets; when 365 went right up, something just changed, and the rest of the session was no problem.


But I fell asleep on the couch in front of the TV at about 8:00PM last night!

That white bean chkn chili looks great. Perfect cold weather food. Hmmmm garlic bread sounds good too.

It's really good, and different from every other chili recipe I've ever come up with. As I mentioned, my wife really loves it, and since she doesn't eat red meat, it's another good way for her to get a boatload of protein.

[Gxp23]

So its true! Mods are green now lol.

[ironwill2008]

So its true! Mods are green now lol.

How about that; stylish, don't ya think?

[RT1957]

solid session consider conditions and over all body aches....Great work......now that you're green......ya gotta be the Hulk.....bye bye Link ....hello Hulk

[aclockworkoi]

Really impressed with the deads Bill. My favorite exercise and I feel like 405x5 is a really good lift.(maybe I'm biased because that's around where I am o.O)

I hear you on the weather. I drove from Raleigh to Richmond last night and saw some really bad stuff. People just do really dumb stuff and don't think they will have an issue. They'd be wrong. It's pretty scary out there.

When I drive to Tahoe in the winter for snow there are a bunch of other people that drove there too. It's scary to see how some of them drive.

Strange how that works, I have had great sessions going in when feeling run down, and awful sessions when I felt charged up. Great job getting that 5th rep again on deads! I bet that felt really good and snapped you outa the funk. I always feel good when hard work goes well.

Has happened several times to me. Maybe these sessions just stick in our minds better because they are unexpected.

[Gxp23]

How about that; stylish, don't ya think?

It really stands out haha.

[Bo_Flecks]

How about that; stylish, don't ya think?

I think you guys should have MUCH larger avatars than the members, too. With the green user name, it would give you a real look of authority and command instant respect!





Or not. I guess YMMV...

[ironwill2008]

It really stands out haha.

It does now make it easier to see when a moderator posts in a thread. Generally, just an occasional presence in a given forum keeps numbskullery to a minimum.



Generally

I think you guys should have MUCH larger avatars than the members, too. With the green user name, it would give you a real look of authority and command instant respect!





Or not. I guess YMMV...

Lulz. Believe it or not , but there are some knuckleheads who think that the forum rules, or direct warnings to stop whatever infractions in which they're engaged, don't apply to them. Yeah, I know; hard to believe!

[determined4000]

How did you get to be a mod?
Srs question. I am glad they finally made you one when they did but wondered how they chose.

[The Shoeless Wonder]

hello sir. how goes things?

[ironwill2008]

How did you get to be a mod?
Srs question. I am glad they finally made you one when they did but wondered how they chose.

Thanks for the support; it's appreciated.


Other than the fact that I've been told I have a good reputation across the site for helping people, I'd been recommended a few times for the position by other moderators over the past couple of years. Past that, it was simply a matter of meeting the site's basic requirements for modship, and then actually accepting the position.


Prior to this last time it was offered, I had always turned it down, mostly because I was still satisfied with the level of involvement at which I was currently as a regular member, and I knew the dynamic between myself and the forums would change if I jumped the fence. As I've mentioned before, I eventually just got to a point where I no longer felt I could continue to help improve the site by copy/pasta'ing links to sticky threads (although I still do that occasionally when I feel it's called for), and explaining basic progression strategy to beginners (although I still do that occasionally as well). There are now many very good regular posters like yourself who consistently offer solid advices to the vast numbers of beginners arriving on the site by the minute, and I feel my best place to help move the forums forward is as a moderator.


I'm well aware of the effort you put into the Eating Disorder thread, and I greatly appreciate your work there.



I despise spammers and scammers, and anyone else who would mislead a beginner with bad or inappropriate advices for whatever reason or agenda. And I have grandchildren considerably older than many of the kids who sometimes post about their eating difficulties, and I feel a sense of responsibility to try to look out for their (very young posters on this site) best interests. Sometimes that involves permanently banning them from the site for their own good. I also don't suffer fools gladly, and as a regular forum member, could only report such activity. Now, I can actively help rid the site of such posters rather than expecting someone else to take out the trash.

hello sir. how goes things?

Hello, Shoe. I'm alive and still kicking.


What's up with you?

[ironwill2008]

The goal for today was to begin to build some momentum to carry with me into deload next week. I feel I managed to get that done. Today's training was:

Front Squat
bar x10 W/U
95x10 W/U
135x8
185x8
205x8
230x7
185x8 backoff set

Smith Machine Split Squat
95x8
135x8
185x8
245x5

Chins
bw +45x6
bw +45x5
bw +45x4

Overhead Press
95x5 W/U
125x5
137.5x5
137.5x5
137.5x5

Completed the session in an hour and a quarter. Fronts didn't move up, but I'm right on the edge of getting reps-across and punching my ticket to add a nickel. I'll continue to work on these.

Decided to bump Splits up by a dime today; I was getting a bit bored with the lift, and needed a jolt to present a different challenge. I added a dime and got 5 good reps. Onward and upward.

Picked up a rep on Chins. I'm working these to 3x6.

Met reps-across again on Press, and consistently enough now for me to add a touch of iron to the bar on the next go-around.

That's the extent of it for today. A rest day tomorrow, (not consisting of shoveling snow), and then I'll attack Lunges, T-Bar Rows, and Flat Presses with zeal on Wednesday.

Post-Workout meal was a half-dozen eggs, some thick-cut bacon, texas toast, and a glass of milk. Woulda added some grits, but we were out.

[Gxp23]

Nice progress, so is the OHP gonna be 140 for next time around? How you feeling about it? Also with your weighted chins, what sort of break time do you have inbetween? Do you think if you gave yourself an extra min or two you could grab and extra rep per set etc?


Eggs and hot sauce, never gets old.

[mirroroferised]

Congrats on that rep on chins. Are you thinking of subbing the splits for something else soon?

[-Lucifer]

Met reps-across again on Press, and consistently enough now for me to add a touch of iron to the bar on the next go-around.

Hellz yeah!

So how has moderating the forums been so far? Do you get lots of hate for negging/banning the idiots? Send the haters Shining_Star.mp4 to troll them.

[aclockworkoi]

That press certainly has some momentum to it. Nice work, I'm going to make it my goal to try to catch up to you .

[ironwill2008]

Nice progress, so is the OHP gonna be 140 for next time around? How you feeling about it? Also with your weighted chins, what sort of break time do you have inbetween? Do you think if you gave yourself an extra min or two you could grab and extra rep per set etc?

Thanks, G. I'm going to bump by2 1/2 pounds, putting me at 140.

Between-set rest time isn't much of an issue for me; I have a really good internal clock that lets me know when it's time to hit the next set without resting so long that I start to get cooled off. As you've no doubt already found out for yourself, there's a fairly fine line between taking too little rest and too much; experience is the best teacher here insofar as hitting the sweet spot is concerned.

Eggs and hot sauce, never gets old.

Yep; they go together like, well, bacon and eggs!

Congrats on that rep on chins. Are you thinking of subbing the splits for something else soon?

Thanks, Dave. They're getting tough, and just one extra rep is a victory.


I'll probably keep the Split Squats in here for a while longer; I feel like there's still a little bit of progress to be milked from them. Bumping up the weight returned the 'challenge' factor to something that's enough to keep me interested.


I've been eyeballing the Leg Press lately, and it's been quite a while since I've had it in my routine. I'm going to bring in either it or Machine Hack Squats at some point.

Hellz yeah!

So how has moderating the forums been so far? Do you get lots of hate for negging/banning the idiots? Send the haters Shining_Star.mp4 to troll them.

Thanks, -L; I had a good day.


Moderating on this site is exactly like I expected it would be. As far as 'hate' goes, no one likes to get banned, but then, if people would just simply follow forum rules, they'd never have a problem in the first place. But some posters are here only to cause problems (and do so even after prior bannings or warnings), or to shill something for their own personal gain, and the opinions and comments of those posters are irrelevant.

That press certainly has some momentum to it. Nice work, I'm going to make it my goal to try to catch up to you .

Thanks. When I first brought OHP back into my routine almost exactly 2 years ago, I wasn't sure I'd be able to perform the lift at all due to my shaky grip. But I've been able to deal with that issue so far, and while the load hasn't moved up all that much, I still think it's a valuable lift for me insofar as it helping to keep my upper body reasonably strong. Originally, my goal on the lift was to get a good triple @150, but I haven't been able to get close to that. I'll continue to work at it though.

[Gxp23]

Thanks, G. I'm only going to bump by2 1/2 pounds, putting me at 135. I don't think I could get more than a couple of reps at 140, and that's just not quite enough to do me a lot of good.

Between-set rest time isn't much of an issue for me; I have a really good internal clock that lets me know when it's time to hit the next set without resting so long that I start to get cooled off. As you've no doubt already found out for yourself, there's a fairly fine line between taking too little rest and too much; experience is the best teacher here insofar as hitting the sweet spot is concerned.



Yep; they go together like, well, bacon and eggs!
.

I must be reading things wrong here, but arent you repping 137.5 lbs for 5? If you are adding 2.5 aint ya gonna be at 140? Or do you mean you are adding 2x0.5 lbs plates? (138.5 then) Sorry only just had my first coffee...

Yea, rest time is just a given, you know when its time to step back up!

That texas toast is always a nice addition too. Hot sauce included.

[ironwill2008]

I must be reading things wrong here, but arent you repping 137.5 lbs for 5? If you are adding 2.5 aint ya gonna be at 140? Or do you mean you are adding 2x0.5 lbs plates? (138.5 then) Sorry only just had my first coffee...

*facepalm.jpeg*

Yes; I'm currently @ 137.5, G, and with a 2 1/2 pound bump, it will put me at 140. I somehow came up with 135 after adding more weight. I was up later than usual last night, and I'll use that as my excuse.


Thanks for pointing that out; I've gone back and corrected it so as to not get myself any more confused than I already seem to be!

Yea, rest time is just a given, you know when its time to step back up!

Nearly every day a thread asking about rest times comes up in the 'exercises' forum. And shortening between-set rest time is a valid means of increasing the intensity, but as with changing either of the other two legs of the triangle---volume and frequency--- there's going to be a trade-off; there's no free lunch when it comes to progression. Personally, I've never liked trying to train with intentionally restricted rest time; to my way of thinking, I'd much rather not have to lift less weight for less reps in order to stick to some arbitrary rest period.

I've always just felt like the main job in the gym is to lift as much weight as humanly possible for as many reps as one can absolutely get while still maintaining good form. To heck with the clock; last time I checked, bodybuilding is not a timed sport.

That texas toast is always a nice addition too. Hot sauce included.

All the 'white food,' sat fat, and egg/cholesterol haterz in the 'nutrition' forum would probably have seizures if they saw any of my PWO meal pics.

[Gxp23]

*facepalm.jpeg*

Yes; I'm currently @ 137.5, G, and with a 2 1/2 pound bump, it will put me at 140. I somehow came up with 135 after adding more weight. I was up later than usual last night, and I'll use that as my excuse.
Thanks for pointing that out; I've gone back and corrected it so as to not get myself any more confused than I already seem to be!
Nearly every day a thread asking about rest times comes up in the 'exercises' forum. And shortening between-set rest time is a valid means of increasing the intensity, but as with changing either of the other two legs of the triangle---volume and frequency--- there's going to be a trade-off; there's no free lunch when it comes to progression. Personally, I've never liked trying to train with intentionally restricted rest time; to my way of thinking, I'd much rather not have to lift less weight for less reps in order to stick to some arbitrary rest period.
I've always just felt like the main job in the gym is to lift as much weight as humanly possible for as many reps as one can absolutely get while still maintaining good form. To heck with the clock; last time I checked, bodybuilding is not a timed sport.
All the 'white food,' sat fat, and egg/cholesterol haterz in the 'nutrition' forum would probably have seizures if they saw any of my PWO meal pics.

Haha, I know that feeling all too well, tiredness does take its toll.

Agreed on the resting, for the most part, I really enjoy Layne Nortons PHAT or PHUL, as my go to routines, so with the power days I rest until I am ready to go, im there to shift as much weight as possible and if that means and extra 20 secs then so be it, with hyper days I usually let my friend (Usually 2 or 3 of us training at one point) finish his set then I go again, his set is my break time more or less.

Lol they can moan all they want about the food stuffs, all they do is make my stomach growl.

[determined4000]

speaking of rest
how much sleep do you get per night?
ever nap or need it?

[grouchyjarhead]

That's some good training right there, nice work!

[irongrandpa]

Bill, if you're ready for a change in leg exercises, you can borrow that cambered squat bar for an extended time.

[ironwill2008]

Haha, I know that feeling all too well, tiredness does take its toll.

Agreed on the resting, for the most part, I really enjoy Layne Nortons PHAT or PHUL, as my go to routines, so with the power days I rest until I am ready to go, im there to shift as much weight as possible and if that means and extra 20 secs then so be it, with hyper days I usually let my friend (Usually 2 or 3 of us training at one point) finish his set then I go again, his set is my break time more or less.

Having a training partner will change the tempo for sure.

Lol they can moan all they want about the food stuffs, all they do is make my stomach growl.

Is it just me, or are the threads in the 'nutrition' forum regressing back to the most basic and unresearched of questions lately? I'm having a hard time not outright locking some of the dumber ones.

speaking of rest
how much sleep do you get per night?
ever nap or need it?

I wake up almost exactly 6 1/2 hours after I go to sleep, every night, like clockwork. Haven't used nor required an alarm clock for several years.

Once in a while, if I'm sitting quietly, reading, I'll have to "rest my eyes" for 15-20 minutes, and then I'm good to go. Again, just occasionally.

That's some good training right there, nice work!

Hey, thanks! I'm working as hard as I'm able to keep inching my way forward.


Thanks for visiting my journal.

Bill, if you're ready for a change in leg exercises, you can borrow that cambered squat bar for an extended time.

Hey, Bob, thanks. I'll take you up on that offer at some point down the road for sure.

I'm kind of getting itchy to load up some plates on the Leg Press. My wife uses it several times per week still, but I haven't been on it in just over a year other than one or two deload workouts in that time.

[Gxp23]

Is it just me, or are the threads in the 'nutrition' forum regressing back to the most basic and unresearched of questions lately? I'm having a hard time not outright locking some

.

Nah, not just you, seems to be 3x as many threads too, losing the will to post more and more when I see it all. Cant tell if half of them are trolling or not. Good to see your presence there though.

[HoosierHardGain]

Hey Bill. Do split squats essentially accomplish the same thing as forward lunges, or are different groups end up getting targeted?