Ironwill2008 V3.0

[Sparta11]

Thanks, D. I was one of the fortunate ones who made it home.




I usually train between 2 and 4 PM, but it's subject to change depending on what else is going on here. It's really nice to have the option to train any time I choose, but it still usually comes down to about the same time of day.

Back when I first retired, I trained every morning, around 10 AM, 5 days a week. This was mostly just to help me get adjusted to the huge change in my life that stepping away from such a demanding job as I had had for the past 30 years involved. After abiout 6 months or so, training time gradually shifted to afternoon.













Thanks; I had a good day.

Front Squats put more (and for some people, a lot more) of the work on the quads, and away from the glutes and hams. If you're looking to put some mass on your quads, Fronts are the better choice. And doing them on the Smith (with the right foot positioning) will put even more work on the quads.

Ahh icic...Im actually more focused on bringing out the hams. I feel like my quads out power my hams right now, which I believe causes my knee pain.

[ironwill2008]

Ahh icic...Im actually more focused on bringing out the hams. I feel like my quads out power my hams right now, which I believe causes my knee pain.

It's a possibility that that's what is causing knee pain.

If that's the case, and you feel your hams are lagging, put RDLs on your leg day along with 3-4 sets of the Leg Curl of your choice.

[DannPM]

Figured I'd check in and say hi. I've been shadow-subbed for a while, just enjoying reading the log. Keep killin' it in the weight room man.

[ironwill2008]

Figured I'd check in and say hi. I've been shadow-subbed for a while, just enjoying reading the log. Keep killin' it in the weight room man.

Hey, hello! Thanks for the comments; they're appreciated. I'm working hard to keep inching forward.


Welcome to my journal.

[determined4000]

Thanks, D. I was one of the fortunate ones who made it home.

where/when did you serve
Vietnam?

I don't think I could cut it.
You are one brave sole.

[THErunCMD]

Good session. We all dream of retirement and being able to do what we want when we want, but I think a lot of people find they don't have enough to do . Stark contrast to younger years, especially those with young kids. I guess that's part of why grandkids are so nice!

I'm lucky in that while my job is demanding, the hours are flexible and I can work from home and get good sessions in on long lunch breaks.

[irongrandpa]

Good session. We all dream of retirement and being able to do what we want when we want, but I think a lot of people find they don't have enough to do . Stark contrast to younger years, especially those with young kids. I guess that's part of why grandkids are so nice!

I'm lucky in that while my job is demanding, the hours are flexible and I can work from home and get good sessions in on long lunch breaks.

Retirement is the best job I've ever had. I stay busy all the time, but on my schedule. When I was working, I got up at 5am a lot of days to workout because I never knew if I'd be home in time to lift , or, you never knew when something else would take priority.

[LollyLifts2015]

Congrats on the increase on chins, Bill!

Hope you had a wonderful Memorial Day!

[ironwill2008]

where/when did you serve
Vietnam?

I don't think I could cut it.
You are one brave sole.

Thanks, D. I did a tour in Vietnam with the Army in 1970. I was scared ****less over there many times. After that, not much scares me any more.

You do what you have to do, and do it the best you're able. The chips fall where they may.

Good session. We all dream of retirement and being able to do what we want when we want, but I think a lot of people find they don't have enough to do . Stark contrast to younger years, especially those with young kids. I guess that's part of why grandkids are so nice!

Finding enough to do has never, ever been a problem for me. The weeks fly by like days, and the months pass like weeks.

Grandkids are just great; there's time now to really enjoy spending time with them---when they're not quite so busy!

I'm lucky in that while my job is demanding, the hours are flexible and I can work from home and get good sessions in on long lunch breaks.

You are indeed fortunate just to have any say in your daily work schedule; the vast majority of the work force has no such option these days.



For the most part, I really liked my job, and got a great deal of satisfaction from the work I did and it's results. I can't drive anywhere within at least 50 miles of my home that I can't point out something telephone-related that I worked on at one time.

But the last few years I was there, the company was going through big changes, and I didn't agree at all with most of the management decisions that were being implemented. By that time, all the forward-thinkers who brought about all the great technological improvements in telecommunications and data transfer had all retired, and the company was taken over by bean-counters who didn't know nor care anything about providing excellent service. And rumors of the company selling off the portion of the business in which I worked were becoming more and more frequent. This actually happened about two years after I left when Frontier Communications bought Verizon's wireline business in 2009.

As soon as my financial advisor said I was positioned to be able to retire for life, I left. I've never looked back.

Retirement is the best job I've ever had. I stay busy all the time, but on my schedule. When I was working, I got up at 5am a lot of days to workout because I never knew if I'd be home in time to lift , or, you never knew when something else would take priority.

Exactly the same deal with me, Bob. You and I both share common interests and skills, and people who have worked with their hands all their lives aren't going to just sit down and do nothing.

Congrats on the increase on chins, Bill!

Hope you had a wonderful Memorial Day!

Thanks, Lolly. I don't know where that rep came from, but I'll sure take it!

The weekend was very relaxing; I hope yours was too.

[ironwill2008]

Kept things moving forward with a good session today. Made a bit of progress, and enjoyed the process. Today's training was:

Barbell Lunge
95x5 W/U
185x5 W/U
245x5 huff & puff
245x5 wheezin'
245x5 huffin', puffin', and wheezin'

T-Bar Row PWO
100x10 W/U
160x10
160x8
160x8

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x8

Burned an hour during this session. I managed to pick up a rep on the last set of Lunges. I'm that much closer now to 3x6, and punching my ticket to add a bit more weight to the bar. I'm still thinking about going back to triples on these, but will stick with the current scheme for now. Geez, they get my heart rate to skyrocket.

Rows didn't advance, but with the warmup set, I knew they were going to give my upper back a good workout, and that was accomplished. Working these to 10-reps-across.

Flat Presses remained at 8 reps, but my right shoulder wasn't real happy today, so I'm just pleased that I was able to get my 8. I need to get 10-across before adding more weight.

So ends this one. After a 'rest' day of yard work tomorrow, it'll be back in the gym on Friday for more work on RDLs, Curls, and Dips.

Post-WorkOut meal was a pair of BLT biscuits, a bowl of grits with butter, and a glass of milk.

[Gxp23]

Awesome, those lunges would kill me, least you are getting your heart pumping for the rest of the session!

Tbars might not be advancing but hey, like you said, you are getting a good contraction and really getting those lats worked!

Even with a dodgy shoulder you managed to get reps out with bench, you will get there, but you will get there playing it smart instead of stubborn, thats experience right there.

BLT's, not sure I have seen you post them up before, admiring those biscuits, not something we really get across the pond per say, but still look good. Also, clear this up for me, grits are something I cant find over here for the life of me, are they just like oats or am I completely off?

[THErunCMD]

Those lunges are truly awesome. Some day, some day!

Retirement is the best job I've ever had. I stay busy all the time, but on my schedule. When I was working, I got up at 5am a lot of days to workout because I never knew if I'd be home in time to lift , or, you never knew when something else would take priority.

I'm looking forward to it! Maybe I'll retire early once my wife is done passing the bar and whatnot and makes all the money!!!!!

Post-WorkOut meal was a pair of BLT biscuits, a bowl of grits with butter, and a glass of milk.

OMG BLT biscuits, you may have just changed my life.

[mirroroferised]

Post-WorkOut meal was a pair of BLT biscuits, a bowl of grits with butter, and a glass of milk.

These look awesome!!

[BergMuscle]

These look awesome!!

Yes, they do (and I just ate ).

[tnthudson]

Hey Bill, long time no see
We've been SLAMMED at work (new boss, etc.) and I haven't been on the forums as much as usual, but I had to stop in and give a big 'Grats' to you, I saw the bold green name over your avi and thought "I wondered when they were going to make him a mod" cool!
I'll try to keep stopping in, I'm trying to get back to a regular lifting schedule and your simple (but effective) scheme helps keep me grounded.

[ironwill2008]

Awesome, those lunges would kill me, least you are getting your heart pumping for the rest of the session!

Tbars might not be advancing but hey, like you said, you are getting a good contraction and really getting those lats worked!

Even with a dodgy shoulder you managed to get reps out with bench, you will get there, but you will get there playing it smart instead of stubborn, thats experience right there.

Thanks, G; I had a productive session, and plan to finish the training week the same way tomorrow.

BLT's, not sure I have seen you post them up before, admiring those biscuits, not something we really get across the pond per say, but still look good. Also, clear this up for me, grits are something I cant find over here for the life of me, are they just like oats or am I completely off?

The BLT biscuits are my wife's handiwork.

In the more-southern part of the US, biscuits are a staple food, eaten most often at breakfast. Here, you can get a biscuit made into a sammich of just about anything you might want, and get it at any of a million drive-through restaurants all over the place.

Grits are made of ground corn; they're cooked like oatmeal, and have a consistency and texture similar to oatmeal. They're also most often eaten at breakfast, usually with butter, salt, and pepper, but some folks eat them with maple syrup on them.

Cajun cooking also uses grits for several entree-type meals such as Shrimp and Grits, Grillades and Grits, and topped with gravy.

I think maybe they're an acquired taste; many people claim to hate grits, but I suspect maybe those folks never tried any that were cooked properly. If they're overcooked, or not stirred during cooking, they can be clumpy and chewy.

Those lunges are truly awesome. Some day, some day!

Thanks. Just keep chipping away at them; a rep here, 5 added pounds to the bar there, and it all adds up over time.

I'm looking forward to it! Maybe I'll retire early once my wife is done passing the bar and whatnot and makes all the money!!!!!

Start planning for it now. Probably the best move you could make is to talk to a trusted financial advisor. That was certainly the best thing I ever did, from an economics standpoint.

OMG BLT biscuits, you may have just changed my life.

They were really tasty.

These look awesome!!

I must give my wife the credit for them; she'll come up with some really good stuff.

Yes, they do (and I just ate ).

LOL. Give 'em a try, Dan; I bet you'll like 'em!

Hey Bill, long time no see
We've been SLAMMED at work (new boss, etc.) and I haven't been on the forums as much as usual, but I had to stop in and give a big 'Grats' to you, I saw the bold green name over your avi and thought "I wondered when they were going to make him a mod" cool!

Hello, Todd; good to see you in here.

Thanks for the comments; they're appreciated. I finally decided that the best way for me to help improve this site was to become a moderator.

I'll try to keep stopping in, I'm trying to get back to a regular lifting schedule and your simple (but effective) scheme helps keep me grounded.

RL will always take precedence, but we can adjust things to where we can get in at least some training. And I appreciate your taking time to say hello.

[Gxp23]

Awesome, thanks ^^

Would love to try grits, I usually eat my oats (On the odd occasion) with salt and milk, so I would probably enjoy them!

[ironwill2008]

Awesome, thanks ^^

Would love to try grits, I usually eat my oats (On the odd occasion) with salt and milk, so I would probably enjoy them!

You would probably like them. I think most people would if they tried some that were properly cooked.

[LollyLifts2015]

I always love shrimp and grits. Such a comfort food for me.

Myron that BLT biscuit. I can't ever pass up a good BLT.

Excellent work with those lunges, Bill. Those numbers blow my mind!

[ironwill2008]

I always love shrimp and grits. Such a comfort food for me.

Myron that BLT biscuit. I can't ever pass up a good BLT.

The grocery store had just received a shipment of really good greenhouse tomatoes, and as you know, a BLT is all about a good tomato.

Excellent work with those lunges, Bill. Those numbers blow my mind!

Thanks. I've been doing Barbell Lunges for a long time. Way back in the day, training with a regular leg training partner at the last commercial gym at which I had a membership, BB Lunges were our first exercise. We'd call over a third experienced person so we could have a spotter at each end of the bar (the only way to spot BB Lunges), load the bar with 5-rep weight, and then take each of several sets to the point where the set ended on a knee. My training partner at the time was younger and much stronger than I, especially his legs, and I was always encouraged to really push the envelope and see how far I could get into a set before I was done. Training that way, with no fear of failure and getting pinned to the floor, progress moved forward at a steady pace. I also learned to judge when my last rep had been performed, so these days, I know when to rack the bar and call it a set before getting in trouble with no spotters. My wife wouldn't be of much help with me on a knee and 225+ pounds on my back.

Something else we'd sometimes do, for the lulz, was, at the end of a difficult set of Lunges, to run (crawl?) over to a heart rate monitor gizmo mounted on a pedestal in the middle of the gym, grab it's handles and see who could get the highest heart rate reading.

[ironwill2008]

Closed out the week's work with a good session, and showed a bit of progress. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5
185x5
225x5
265x5
295x5

Hammer Curl
20x10 W/U
40x10
40x9
40x7

Dip
bw =50x8
bw +50x8
bw +50x7

Finished off the session in an hour. I bumped Romanians up by 20 pounds, and got my 5x5 without issue. I'll bump another 20 next week, which should get me up to where the last couple of sets become real work. After that, I'll continue to bump by either a nickel or dime, depending on how things go, session by session. Goal at this time is 365x5 on these.

I picked up a rep on Hammer Curls and received a massive arm pump for my trouble. Even my triceps got some pump.

Lost my 'mystery rep' on Dips, but I'm not really surprised---or disappointed--- since progress on these has slowed to a snail's pace. It simply proved that my decision to stay at 50 today was the correct choice. More work to be done on these.

That'll do it for this week. A busy weekend will be followed by a return to the gym to work to move forward with Front and Split Squats, Chins, and Seated Presses.

Post-WorkOut meal was a half-dozen eggs, some thick-cut bacon, Texas toast, a cup of apple sauce, and a glass of cold milk.

[RT1957]

Great work Bill...impressive RDL #'s.....and 3 strips of bacon FTW

[ironwill2008]

Great work Bill...impressive RDL #'s.....and 3 strips of bacon FTW

Hey, thanks, Ron. My enthusiasm was high today, probably due to the fresh challenge of RDLs. By next Friday, I figure I'll have them to the point where they're really making me work.

My wife cooks just about all meals containing eggs (that's her specialty), and she recently switched her method of cooking bacon from the microwave (which we've been using to cook bacon forever) over to the old-school way of frying it up in a saute pan. The difference is like night and day, both in texture as well as taste. Never gonna nuke bacon again.

[THErunCMD]

Those eggs look just how I like them. At home I make bacon in the pan. I find cutting them in half and using my huge cast iron over gas flame can't be beat. I have a boiled egg and bacon every morning at the office though. For that, I buy the huge bag of pre-cooked bacon on Amazon. I just nuke that for 20 seconds or so. Not the same, but still good!

Good work on the RDLs, 20lb jumps sound about right. You've been doing this long enough to know just what to do .

[mirroroferised]

Nice work on those rdl's Bill. That's a lot of weight.

I don't do this very often but when we camp or go to our trailer I cook bacon (very carefully mind you) over indirect heat on a fire pit with a grill or bbq right on the grill. If you ever get the chance it's worth the effort imo but you have to keep a constant eye on it.

[grouchyjarhead]

Strong lifting.

My wife cooks just about all meals containing eggs (that's her specialty), and she recently switched her method of cooking bacon from the microwave (which we've been using to cook bacon forever) over to the old-school way of frying it up in a saute pan. The difference is like night and day, both in texture as well as taste. Never gonna nuke bacon again.

The best part about cooking bacon that way too is you can then use the leftover bacon grease with the eggs, which makes the eggs taste better.

[LollyLifts2015]

I also learned to judge when my last rep had been performed, so these days, I know when to rack the bar and call it a set before getting in trouble with no spotters. My wife wouldn't be of much help with me on a knee and 225+ pounds on my back.

I need to find some good tomatoes; so many uses for those delicious fruits (besides great BLT). I've been having a craving for some fried green tomatoes; such a classic for me. Can't wait to start the gardening and get some good heirlooms.

Lol: if my fiance was stuck at 225, he would also be on his own; depending on the position, I'd just say "Dump it in a direction that doesn't break anything."

Something else we'd sometimes do, for the lulz, was, at the end of a difficult set of Lunges, to run (crawl?) over to a heart rate monitor gizmo mounted on a pedestal in the middle of the gym, grab it's handles and see who could get the highest heart rate reading.

I really enjoy your little side-stories you add; it just makes your journal that much more complete and fun to follow-along. I would have to laugh if I saw a bunch of grown men doing that. Gatta love that competitive spirit, though! All in good fun.

[/center]

This is by far my favorite meal of all time (though, I usually do sunny-side up eggs cuz I'm a sucker for that runny yolk; yum!!).

Good job on the hammers and RDLs too! Looking great, Bill!

[ironwill2008]

Those eggs look just how I like them. At home I make bacon in the pan. I find cutting them in half and using my huge cast iron over gas flame can't be beat. I have a boiled egg and bacon every morning at the office though. For that, I buy the huge bag of pre-cooked bacon on Amazon. I just nuke that for 20 seconds or so. Not the same, but still good!

We scramble eggs with either some half-and-half, some sour cream, or both; makes them really fluffy and tasty.

I NV you gas range. The trouble and expense of replacing the ancient gas line to our kitchen precluded anything but an electric cooktop. I've gotten used to it, but would still prefer a real flame.

Good work on the RDLs, 20lb jumps sound about right. You've been doing this long enough to know just what to do .

Thanks. About 20 more will put me in the 'work' zone, and I can then get busy moving towards my goal.

Nice work on those rdl's Bill. That's a lot of weight.

Thanks, Dave; I had a good day.

I don't do this very often but when we camp or go to our trailer I cook bacon (very carefully mind you) over indirect heat on a fire pit with a grill or bbq right on the grill. If you ever get the chance it's worth the effort imo but you have to keep a constant eye on it.

That's an interesting idea, providing you can keep it from going up in flames!

Strong lifting.

Hey, thanks. it was a good day overall. Conventional Deadlifts had stalled, and I was a bit overdue for a fresh challenge.

The best part about cooking bacon that way too is you can then use the leftover bacon grease with the eggs, which makes the eggs taste better.

Indeed; we also keep a small container of bacon grease in the fridge for use with other recipes.

I need to find some good tomatoes; so many uses for those delicious fruits (besides great BLT). I've been having a craving for some fried green tomatoes; such a classic for me. Can't wait to start the gardening and get some good heirlooms.

There's a very large greenhouse about 50 miles from here that supplies many of the smaller, independent groceries with normally-out-of-season produce such as tomatoes and bell peppers. Their stuff is always excellent. A little costly sometimes, but for my money, you just can't put a price on food quality. I always tell my wife (who does the grocery shopping) to simply choose by freshness, and not to worry about the price. We'll cut expenses elsewhere if we have to in order to be able to buy the highest-quality foods.

Lol: if my fiance was stuck at 225, he would also be on his own; depending on the position, I'd just say "Dump it in a direction that doesn't break anything."

Lulz.

I really enjoy your little side-stories you add; it just makes your journal that much more complete and fun to follow-along. I would have to laugh if I saw a bunch of grown men doing that. Gatta love that competitive spirit, though! All in good fun.

I only trained in commercial gyms for about my first 5-6 years or so (IIRC). During the last year of my commercial membership, I started assembling my own gym. But even in that relatively short period of time, there were many memorable anecdotes to recall.

This is by far my favorite meal of all time (though, I usually do sunny-side up eggs cuz I'm a sucker for that runny yolk; yum!!).

Bacon and eggs is hard to beat for a multitude of reasons. Eggs are so versatile too; my wife has probably a dozen really good egg dishes she prepares.

Good job on the hammers and RDLs too! Looking great, Bill!

Thanks; I had a good day, and am already looking forward to next Monday.

[LollyLifts2015]

There's a very large greenhouse about 50 miles from here that supplies many of the smaller, independent groceries with normally-out-of-season produce such as tomatoes and bell peppers. Their stuff is always excellent. A little costly sometimes, but for my money, you just can't put a price on food quality. I always tell my wife (who does the grocery shopping) to simply choose by freshness, and not to worry about the price. We'll cut expenses elsewhere if we have to in order to be able to buy the highest-quality foods.

Bacon and eggs is hard to beat for a multitude of reasons. Eggs are so versatile too; my wife has probably a dozen really good egg dishes she prepares.

I agree with you on quality overriding price for the most part; also very jealous of that greenhouse! One reason though I'm very much so looking forward to summer: weekly farmer's market. I get the best sweet corn from there and veggies (plus, Palisade peaches to die for). I'm very stoked for that!

I'm the same way with eggs. If I could find a way to put them in everything, I probably would. And my family would despise me cooking because they're be sick of eggs. I cook spaghetti: "You want an egg with that right, guys? No? I'm putting one on anyway - it'll be good." I make salad: "Egg; hard boiled, yes?"; "You want some eggs with those eggs?" I'm probably addicted to them...
Killin' potential delicious chickens; one embryo at a time.

[THErunCMD]

That's one thing I love about Northern California: we seem to always be able to get high quality fresh veggies. I grew up on canned and frozen(and still do eat some out of habit) but my wife is really into the fresh veg.

On the lunges, what stops you from using safeties? The deepness of the power rack or not being able to set proper height? I suppose I've never really done them low enough and always had mine set a little high, but I also have a really deep power rack. Perhaps some of those spud straps hanging from joists out in front of the rack would do the trick?