Ironwill2008 V3.0

[NoCarbsNoSugar]

They (kids) grow up in the blink of an eye.

No kidding.
Our oldest is going to college this Fall.
Hard to believe.
She is (we are) so blessed... she is on a full academic scholarship that amounts to $125,000 and is buying a car with money down she has been saving for a few years. Man, I wish I would have started like that. I am still paying off my school loan, and I am in my early 40s.

Thanks, NC. Yours displays an amazing transformation.

We both need to keep at it, working hard to keep progressing.

Thank you.
Yeah, I have seen enough stories of short-lived transformations. Gotta keep at it.

[Squid24]

They (kids) grow up in the blink of an eye. I find it hard to believe that our oldest granddaughter is already 22..

22? My oldest will be 3. Damn, I am still a kid

[OT2000]

22? My oldest will be 3. Damn, I am still a kid

You had kids later in life. Mine are 3/9. Exciting times

[ironwill2008]

No kidding.
Our oldest is going to college this Fall.
Hard to believe.
She is (we are) so blessed... she is on a full academic scholarship that amounts to $125,000 and is buying a car with money down she has been saving for a few years. Man, I wish I would have started like that. I am still paying off my school loan, and I am in my early 40s.

Good deal on your daughter becoming financially responsible at such an early age. It bodes well for her (as well as your) future.

Thank you.
Yeah, I have seen enough stories of short-lived transformations. Gotta keep at it.

YW.

On this site, posters come and go almost by the minute. While I'd like to think that those that no longer post here are still living the lifestyle, my gut tells me that they've fallen away.

22? My oldest will be 3. Damn, I am still a kid

Compared to me, most posters are!

You had kids later in life. Mine are 3/9. Exciting times

Enjoy it while it lasts, OT.

[Squid24]

lulz^^^^

So true!!

[ironwill2008]

We went on a long hike yesterday, and I'm tired today, so I'm taking it easy. But not as easy as Bill's lame deload workout!

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

Day Two of three light deload workouts in the books. Light weight/moderate reps was the order of the day. Today's training was:

Bulgarian Split Squat
40x6 W/U
60x6
60x6
60x6

2-Arm Incline DB Row
30x6 W/U
50x8
50x8
50x8

Smith Machine Incline Press
95x8 W/U
135x12
135x12
135x12

Rolled through in about 20 minutes. Managed to not fall on my butt during the Bulgarians. Other than the time I tried doing Barbell Side Lunges, this is probably the most awkward leg exercise of which I know. Not going to be doing these in my regular routine any time soon (translation = "never").

I hadn't done the Incline Bench Rows in so long I had forgotten just how awkward, uncomfortable, limited in weight able to use, and how poor the ROM is with these. This is another one that's perfect for deloads, but won't ever get upgraded to the regular routine rotation.

Decided to end this oddball session with something a bit more "comfortable;" Inclines on the Smith. This is one that will definitely reappear in my regular routine at some point.

Glad this short, albeit aggersome, session is in the books. After resting tomorrow with some yard work (weather permitting), I'll finish out the week on Friday with one more light session, the makeup of which to be determined as I step into the gym on that day.

.

Post-WorkOut meal was a tasty BBQ chicken sammich, a fresh salad, and a glass of milk.

[Gxp23]

Nice, I done some Bulgarians on my last deload too! Needless to say, I was feeling it in places I forgot were there...ouch.

I have not however done incline rows in years, might need to give them a shot again soon.

[ironwill2008]

Nice, I done some Bulgarians on my last deload too! Needless to say, I was feeling it in places I forgot were there...ouch.

I have not however done incline rows in years, might need to give them a shot again soon.

Thanks, G. That's an awkward pair of exercises, for sure.


I had planned to do some Walking BB Lunges out in the street, but after thinking about it, carrying a barbell through my small garage is just too hazardous to my Z28 parked in there, and I didn't want to spend the time to haul all that stuff out the back door and all the way around the house.

[Gxp23]

Thanks, G. That's an awkward pair of exercises, for sure.


I had planned to do some Walking BB Lunges out in the street, but after thinking about it, carrying a barbell through my small garage is just too hazardous to my Z28 parked in there, and I didn't want to spend the time to haul all that stuff out the back door and all the way around the house.

Quite right, I dont think your Z28 would appreciate that risk haha.

[Squid24]

Thanks, G. That's an awkward pair of exercises, for sure.


I had planned to do some Walking BB Lunges out in the street, but after thinking about it, carrying a barbell through my small garage is just too hazardous to my Z28 parked in there, and I didn't want to spend the time to haul all that stuff out the back door and all the way around the house.

That would have been your workout for the day, then put it all back the next day

[OT2000]

The easy fix is to let me take the Z28 off of your hands and out of dumbbell damage. Problem solved

[ironwill2008]

Quite right, I dont think your Z28 would appreciate that risk haha.

I'm pretty careful when I'm out there; the garage isn't much bigger than the car. So far, I've been lucky; never a mishap to put a scratch on the Z.

But you know how stuff happens; I could see myself busting a side window as I try to carry a barbell through there.

That would have been your workout for the day, then put it all back the next day

Lulz. True; just schlepping the bar and plates out there would be a workout in itself!

The easy fix is to let me take the Z28 off of your hands and out of dumbbell damage. Problem solved

LOL. My wife might agree, but I just can't bring myself to do so.

[medjen]

On this site, posters come and go almost by the minute. While I'd like to think that those that no longer post here are still living the lifestyle, my gut tells me that they've fallen away.

Hi, Bill!

[ironwill2008]

Hi, Bill!

Hey, Jen; hello!

It's good to see you're not one of dem fallawayers!

[medjen]

Hey, Jen; hello!

It's good to see you're not one of dem fallawayers!

Inconsistent as all get out, but still trying, anyway. Glad to see you're still at it.

[ironwill2008]

Inconsistent as all get out, but still trying, anyway. Glad to see you're still at it.

Thanks, young lady; I'm just too hard-headed to quit, I guess.

RL gets in the way, for sure, but we have to make an effort to train whenever we can. Some training is always better than no training.

[ironwill2008]

ZZZZZZZZZZZZzzzzzzzzzzzzzzzzzz.........

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

Sherman's unbridled joy at this deload session was apparent. I guess him being awake for all three of these is too much to ask! Anyway, this is the last of three light sessions on the week; light weight and moderate reps are the order of the day. today's training was:

Good Morning
bar x10 W/U
95x8 W/U
135x6
135x6
135x6

EZ Bar Curl
45x8 W/U
75x8
75x8
75x8

..........superset with..........

French Press
45x8 W/U
75x8
75x8
75x8

Wrapped this up in 20 minutes. GMs provided a good stretch from my shoulders all the way down to my heels. Was a little stiff going in due to some yard work yesterday, but I got loosened-up quickly with these.

I was chasing a monster upper-arm pump today, and the best way to accomplish that is by supersetting a biceps and a triceps exercise, and I met that goal.

Can't think of anything else to add other than deload is in the books, so I have a green light to return to regular training on Monday, which will include Squats, Split Squats, Chinups, and Presses.

Post-WorkOut meal was an 8 oz seasoned and grilled ground sirloin patty, oven-roasted veggies, a couple of my wife's home-made cheese biscuits, and a glass of milk.

[mirroroferised]

Thought I was first in a new journal a minute ago


Nice end to deload week Bill.

[ironwill2008]

Thought I was first in a new journal a minute ago

Lulz. I realized I had misspelled the post title ("ronwill2008") after I posted the workout in my journal, and then when I went to correct it (a moderator administrative option), I somehow fat-fingered it into a new thread.

Nice end to deload week Bill.

Thanks, Dave; for a deload, it was a pretty good week.

[Squid24]

The easy fix is to let me take the Z28 off of your hands and out of dumbbell damage. Problem solved

Bill, Bill, Bill. This is what true friends would do for you

LOL. My wife might agree, but I just can't bring myself to do so.

May we talk to your wife about this??


Srs note - Nice Deload week and now we get to see you BACK IN ACTION!!

[ironwill2008]

Bill, Bill, Bill. This is what true friends would do for you

May we talk to your wife about this??

NO!

Srs note - Nice Deload week and now we get to see you BACK IN ACTION!!

Thanks. By Monday, I'll be chomping at the bit to get back to it.

[ironwill2008]

Had a good and restful weekend, leading to today's return to regular gym work. Today's training was:

Barbell Squat
bar x10 W/U
95x5 W/U
135x5
185x5
225x5
255x5
305x4 heh-vee

Smith Machine Split Squat
95x8 W/U
135x8
185x8
255x6

Chinup
bw +55x6
bw +55x5
bw +55x3

Smith Machine Seated Press
95x8 W/U
160x4
160x3
160x3

Burned an hour and twenty minutes on this session today. Bumped Squats up by a nickel, and came within a whisker of reaching reps-across. I'm getting closer to my goal of a few reps with 3 plates, but of course, as the bar gets heavier, the task becomes that much harder. I still think I can get back to maybe a triple @315 in time.

Splits didn't advance, but after the free weight work, I'm good with that for now.

Didn't add a rep to Chins, but the reps I got were good ROM and under control. Goal for now on these is 3x6.

Picked up a very tough rep on the last set of Presses, and was pleased to be able to do so. This lift is pretty much at limit for me; any extra reps are going to be tough to find.

Glad this one's in the books. I'll rest tomorrow, then take a fresh shot at Lunges, DB Rows, and Chest work on Wednesday.

Post-WorkOut eats was a plate of pasta/veg/chicken simmered in homemade marinara and garnished with grated Parmesan. A glass of milk accompanied, as usual. I demolished the meal.

[ironwill2008]

Another dark and rainy day, but things went better than that in the gym. Met my main goal on the day, and enjoyed the process. Today's training was:

Barbell Lunge
bar x5 W/U
95x5 W/U
135x3
185x3
225x3
245x3
275x2

Dumbbell Row
50x8 W/U
110x8
110x6
110x4

Ninja Press
25x10 W/U
35x13
35x12
35x11

..........compound-set with..........

Incline Press
40x10 W/U
60x12
60x10
60x10

Worked my way through in about an hour. I was able to reach a double again on Lunges, my main target for the day. I'm certain I'll be able to add a 3rd rep with more work.

Rows repeated previous numbers; still trying to add that extra rep I reached a few weeks ago but haven't been able to repeat. This lift is getting a bit long in the tooth; if I can't advance it before next deload, it will probably be time to sub-in something else. Time will tell.

Moved over to the Incline bench for the Ninja/ DB Press compound sets. Wanted to do something a bit different today, and the change in benches accomplished that.

Nothing else notable to relate here. I'll take tomorrow as a rest day, planning to get some much-needed yard work and some minor deck repairs completed, weather permitting. Then I'll return to the gym on Friday for RDLs, Curls, and Dips.

Post-WorkOut feast today was a 13 oz ribeye, steamed red-skin spuds with butter, some limas, and a glass of milk. Yes, Sherman got some steak too.

[OT2000]

So Bill now that you have been using those ninja pressed for awhile, has your initial thoughts changed or the same?

[mirroroferised]

Nice work on those squats. Closing in on those 3 plates!!


That steak though

[ironwill2008]

So Bill now that you have been using those ninja pressed for awhile, has your initial thoughts changed or the same?

About the same, OT; it's been good for a change so far. I'm getting some work in, as far as chest is concerned, but if I had my 'druthers, would still rather be using much heavier Dumbbells. My plan is to continue with the compound sets, changing benches occasionally, until I feel like they've played out. At that point, I'll go back to the Smith where I can safely use more weight.

Using set-extenders (supersets, compound sets, giant sets, drop sets, etc) is something I rarely ever used previously, having found by experience that heavy straight sets worked better for my muscle types. So this experiment with compound sets has been interesting so far, and definitely a step away from the norm for me.

Nice work on those squats. Closing in on those 3 plates!!

Getting closer, Dave. I almost got froggy and just loaded up three plates, but that's just not a real good idea. I'll get there soon enough.

That steak though

Since I'm the only one here who eats red meat (at least, off a plate at the dinner table ), I don't cook a steak very often, so it's a real treat when I do so. Was at the grocery this AM for something unrelated, and the butcher was just then placing a bunch of fresh steaks out in the display case. He saw me, and called to me that I should come have a look at some ribeyes. The result is in that meal pic.

[OT2000]

Hope you're resting up this week Bill. By the way, somehow I missed that pasta w/chicken and shaved parm. That's a favorite of mine after a nighttime workout if I want something fairly quick( partially homemade ). Fresh parm really brings out the marinara.

[irongrandpa]

Bill, your mentioning walking lunges prompted me to give those a try. I'm not sure whether or not I still like you. I used the 14" camber bar and did them down the driveway and back. Besides hitting my legs differently, these had me sucking air for a good while after each set. You may have noticed an oxygen deficiency all the way over to your house. I did like these with the camber bar as it had the weights low and in front of me and seemed to help a lot with balance as opposed to a regular barbell. I'll use these again if I'm able to walk tomorrow.

[ironwill2008]

Hope you're resting up this week Bill. By the way, somehow I missed that pasta w/chicken and shaved parm. That's a favorite of mine after a nighttime workout if I want something fairly quick( partially homemade ). Fresh parm really brings out the marinara.

'Rest' was comprised of getting the grass cut ahead of the next two days of rain that The Accu-Guess Weather Dude has in the forecast. Wasn't too bad though; the lawn was actually almost dry this time for the first time so far this year, making it a bit easier.


For parmesan, we used to use the 'stuff in the green can' until my wife picked up a wedge of the real thing; I was shocked at the difference (but probably shouldn't have been).

Bill, your mentioning walking lunges prompted me to give those a try. I'm not sure whether or not I still like you. I used the 14" camber bar and did them down the driveway and back. Besides hitting my legs differently, these had me sucking air for a good while after each set. You may have noticed an oxygen deficiency all the way over to your house. I did like these with the camber bar as it had the weights low and in front of me and seemed to help a lot with balance as opposed to a regular barbell. I'll use these again if I'm able to walk tomorrow.

I've said it many a time, Bob; Lunges (any of the variants) will work places you didn't even know you owned. And their cardio component is unforgettable as well. Back in the day, at one of the commercial gyms I had membership to at the time, my then-training partner and I would 'compete' to see, after a max set of Barbell Lunges, who had the highest heart rate (they had a heart rate measuring station in the center of the gym). We'd be huffing and puffing like a couple of steam engines.

[ironwill2008]

Friday marks the end of the training week. Good session, effort-wise, even though the numbers didn't advance. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5 W/U
185x3
225x3
275x3
315x3
360x4 heh-vee

Cable Curl PWO
20x10 W/U
60x10
60x10
60x9

Dip
bw +50x8
bw +50x8
bw +50x8

Logged an hour on this session. RDLs still own me; couldn't quite crack hitting that 5th rep on the top set. More work needs to be done here if I'm to get my 5 and then bump up to my goal of 365.

Cable Curls didn't advance, but the pump showed up, and I'm only one rep away from reps-across.

Hands were okay today, and as a result, was able to get back to my previous 3x8. Still planning to keep these in here as long as I can get a few reps in each set.

Moving into the weekend from here; rest for the next two days. That will be followed on Monday with a return to Squats, Split Squats, Chins, and Presses.

Post-WorkOut meal was red beans and rice, garlic toast, and a glass of milk.