Ironwill2008 V3.0

[ironwill2008]

That cheese soup looks awesome. I have it copied, too, and will give it a go over the weekend.

Ironwill2008, for a beginner, do you see any significant differences between barbell and ez curl? I throw these as part of my 5/3/1 accessories. And I'm still trying to find the best accessories.

It's not really significant enough to say that one is far superior to the other; either variant will produce bigger biceps over time, but there is a difference.

A bit more of the two heads of the biceps will be called into service if a straight bar is used; with the hands fully supinated (the palms facing up when gripping the bar), the biceps is "pre-tensed," and a bit more-complete contraction can be had during a rep. The EZ Curl bar is so-named because it's a little 'easier' on the wrists due to the more-pronated position of the hands.

[Payton1221]

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

Elbows of steel! I'm jelly

[ironwill2008]

Elbows of steel! I'm jelly

Lulz.

From what I gather from reading posts all over this forum, elbow problems are a fairly common issue; I guess I'm fortunate in that that's something with which I've never had to deal.

[Payton1221]

Lulz.

From what I gather from reading posts all over this forum, elbow problems are a fairly common issue; I guess I'm fortunate in that that's something with which I've never had to deal.

French press. Dips. Chin-ups. You're not from this planet

[skodins2231]

No problemo: This is my wife's recipe; I don't know where she found it, but it is so good that a big potful only lasted the two of us a day and a half:



Loaded Brockkoli, Potato, and Cheese Soup


2-15 oz cans chicken broth
3 large carrots, peeled and diced
5 medium potatoes, peeled, small dice
1 tsp onion powder
2 small heads broc****, washed, small dice
3 Tablespoons butter
1/3 cup flower
3 1/2 cups milk
4 cups shredded cheddar cheese
1 tsp kosher salt
1/2 tsp garlic powder
6 slices bacon, cooked crisp, crumbled
3 green onions, sliced (optional garnish)




In a large stock pot, combine chicken broth, carrots, potatoes, and onion powder.

Bring to a boil, cover, and simmer for 10 minutes.

While simmering, melt butter in a large saucepan. Whisk-in flour and cook for another minute (or until golden brown). Whisk-in milk, and cook for an additional 5 minutes or until the sauce thickens.

Add cheese to the saucepan and stir until it is all melted. Add salt and garlic powder.

Pour the cheese sauce into the stock pot and stir until well-combined.

If too thick to suit, ad a little more milk to thin the soup. Add S&P to taste, top with crumbled bacon and/or sliced green onions.

Just made my first batch of this for lunch. Excellent! Your wife has a great recipe and thanks for sharing! I just made a half batch first time through but I don't see it lasting through the weekend.

[ironwill2008]

Launched a new three-week training segment with this session.Managed to regain some previously-lost ground while at the same time losing a bit of ground. Today's training was:

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

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

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

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

Completed the scheduled work in an hour and a quarter. I was able to re-regain the 8th rep on the top set of Fronts, bringing me back up to reps-across. I'll remain at 2 plates though until I can get all my reps several sessions in a row.

While I regained that rep on Fronts, I dropped one on Leg Press. These are becoming a grind, so I'm not surprised that the reps on that top set see-saw up and down. I'll continue woring toward 12-across before considering the addition of more weight.

Managed to reach my previous numbers on Chins, which is good with me.

Same for Seated Machine Press. These too are pretty much at limit; if they remain in the routine, any further progress will likely be about as fast as molasses in January.

That's all for this one. A rest day tomorrow will be followed by a return to the gym on Wednesday for Lunges, Rows, and Incline Presses.

Post-WorkOut meal was a 12 oz New York Strip, seared in a smoking-hot cast iron skillet to a perfect medium, a big ol' baked spud with butter, a tasty salad, and a glass of cold milk.

[ironwill2008]

French press. Dips. Chin-ups. You're not from this planet

Lulz. My wife has occasionally expressed that same sentiment.


Also lulz @ that movie poster. I've seen that one in the past, along with many others that Richard Carlson starred in. I think he was in more of those old sci-fi movies than just about anyone else, and the majority of his were pretty good in their day.

Just made my first batch of this for lunch. Excellent! Your wife has a great recipe and thanks for sharing! I just made a half batch first time through but I don't see it lasting through the weekend.

Good deal; we're glad you enjoyed it. It's now our favorite soup. I don't know where she found that recipe, but I think she saw it on a FB post from one of her friends.

[Payton1221]

Also lulz @ that movie poster. I've seen that one in the past, along with many others that Richard Carlson starred in. I think he was in more of those old sci-fi movies than just about anyone else, and the majority of his were pretty good in their day.

Lol. I didn't even notice Carlson was in the poster. He was in Creature from the Black Lagoon.

Have you ever watched any of the Thriller episodes (~1960-1961)? They're like a Twilight Zone but with Boris Karloff as the host. My son has several of those DVDs, and we like them. They often include future stars like William Shatner and Marion Ross.

[ironwill2008]

Lol. I didn't even notice Carlson was in the poster. He was in Creature from the Black Lagoon.

Yep. That one is probably his most famous.

Have you ever watched any of the Thriller episodes (~1960-1961)? They're like a Twilight Zone but with Boris Karloff as the host. My son has several of those DVDs, and we like them. They often include future stars like William Shatner and Marion Ross.

I remember that series; I watched every episode back in the day. I was HUGE Rod Serling fan as well; he had a knack for writing ironic stories. He later produced another good series, "Night Gallery."

Another good series was the original, "Outer Limits;" also back in the '60s. It only ran for a couple of seasons, but it had some really good episodes. The series was brought back in the mid-90's, but I don't recall seeing any of those shows.

[ironwill2008]

Another dark, rainy day outside, but considerably better weather in the gym, where I had a good session. Today's training was:

Barbell Lunge
bar x10 W/U
95x5 W/U
135x3
185x3
225x3
275x2
225x6 backoff set

Barbell Row
135x10 W/U
165x8
185x8
215x7

Smith Machine Incline Press
95x10 W/U
135x10
165x10
215x7

Burned exactly an hour while performing this session's scheduled work. Still eyeballing that 3rd rep on the top set of Lunges, but I was able to add a rep to the backoff set, and that bodes well for eventually reaching reps-across on my work sets.

Rows remained @ 7 reps, but I was pleased to have been able to keep that rep which I had previously gained before deload last week. Goal is to get to 2 plates.

Inclines didn't move forward, but they didn't regress either, and I'll chalk that up as a victory for now.

Nothing else of interest or importance to relate here. After my rest day tomorrow, I'll close out the week's training with RDLs, Curls, and Dips.

Post-WorkOut meal was a bowl of red beans and rice with a good amount of andouille, along with a glass of cold milk.

[medjen]

Consistency thy name is Bill.



Glad to see you're still going strong.

[ironwill2008]

Consistency thy name is Bill.



Glad to see you're still going strong.

Hello, Jen! I've been doing this for so long now that it has long-since simply become a lifestyle. I can no more quit training than I can quit breathing, it seems.




Plus, just being a hard-headed old sumbeech helps keep me in the game too!







Good to see you in here, young lady.

[ironwill2008]

Time flies; another week of training in the books, and I made a bit of progress to show for my efforts. Today's training was:

Romanian Deadlift
Bar x10 W/U
135x5 W/U
185x3
225x3
275x3
315x3
355x2
315x2 backoff set

355x2 Romanianz

EZ Bar Curl
45x10 W/U
95x10
95x8
95x7

Dips
bw +50x8
bw +50x8
bw +50x8

Completed the work in an hour. Going into this session, my lower back was already somewhat fatigued from some fairly heavy yard work yesterday, but I endeavored to persevere, so right into RDLs I went. I've added a backoff set after the top work set to add a little more volume without a lot of added stress on my lower back and CNS, all in an effort to bust thorugh the 2-rep wall keeping me from adding more weight to the bar and moving closer to my goal of a couple of good reps @365. The 315 proved to be a bit too heavy as a good backoff though, since I was only able to get 2 reps, and I need at least a few more than that. Next week, I'll reduce that set to 275 and see how that works.

Bumped Curls up by a nickel and had to work hard to get the recorded reps. Got a massive biceps pump along with them.

Managed to once again get my 3x8 on Dips without too much wrist/hand "discomfort."

Fini. And can't say I'm not glad to be headed into two off days; I need the rest. I'll potato on the couch in front of the TV watching football, then head back into the gym on Monday, rested and ready to take on Front Squats, Leg Press, Chins, and Seated Presses.

Post-WorkOut meal was a bowl of vegetarian "chili," using four different kinds of beans in lieu of meat, and a couple pieces of my wife's maple corn bread to complete the protonz. Also included was a glass of cold milk.

[Gxp23]

Still killing the Dips I see, nice. Starting to move back into some bodyweight ones myself, just trying to get my form right so that my shoulder doesn't get aggravated from them.

[ironwill2008]

Still killing the Dips I see, nice. Starting to move back into some bodyweight ones myself, just trying to get my form right so that my shoulder doesn't get aggravated from them.

Hey, G. Dips will certainly stress the joints; gotta be careful.

[medjen]

Hello, Jen! I've been doing this for so long now that it has long-since simply become a lifestyle. I can no more quit training than I can quit breathing, it seems.




Plus, just being a hard-headed old sumbeech helps keep me in the game too!







Good to see you in here, young lady.

Still breathing,

Post-WorkOut meal was a bowl of vegetarian "chili," using four different kinds of beans in lieu of meat, and a couple pieces of my wife's maple corn bread to complete the protonz. Also included was a glass of cold milk.

This sounds kind of amazing.

[ironwill2008]

Still breathing,

That's always a plus, Jen!

This sounds kind of amazing.

It's really good. Until my wife found this particular cornbread recipe, I could always either take it or leave it. Now, it's tough not to eat the entire pan at once:

Maple Cornbread

Ingredients

1 cup flour
3/4 cup cornmeal (not coarse)
2 tablespoons light brown sugar
2 teaspoons baking powder
1/2 teaspoon salt
2 eggs
3/4 cup milk
3 tablespoons butter, melted, plus extra for greasing
1/2 cup unsweetened applesauce
2 tablespoons maple syrup

Maple Lime Butter, recipe follows


Maple Lime Butter:

1/2 stick butter, softened
1 teaspoon maple syrup
1 teaspoon lime zest
Salt

Directions

Preheat the oven to 400 degrees F. Grease a 9 by 9-inch baking dish with butter.

In a medium bowl, whisk together the flour, cornmeal, sugar, baking powder, and salt. In another medium bowl, whisk together very well the eggs, milk, butter, applesauce, and maple syrup. Pour the wet ingredients into the dry ingredients and stir to incorporate (do not overmix). Pour into the prepared dish and bake until a toothpick inserted into the center comes out clean, about 25 minutes. Serve with Maple Lime Butter.

Maple Lime Butter:

In a small bowl, mix the ingredients together until well incorporated. Refrigerate for at least 10 minutes to firm up slightly before serving.


Cook's Note


9-by-9-inch baking dish


from: Food Network website

[ironwill2008]

The start of a new week of training saw a bit of progress mixed with keeping up with previous numbers. Today's training was:

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

Leg Press PWO
580x12 W/U
670x12
760x12
850x10

Chunbup
bw +55x6
bw +55x6
bw +55x4

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

Worked my way through here in systematic fashion in about an hour and twenty minutes. I was able to keep my previously-lost-and-then-regained 8th rep on Fronts, but will stay @2 plates for one more week. if I can meet reps-across again, I'll then add some weight on the following session.

I picked up that 10th Leg Press rep I lost last week. Still working hard to get these to 12-across, but that next 2 reps are going to be a grind.

Held my own on Chins, and that's OK with me. I just can't seem to bust through that 4-rep last set, but if I can continue to do these at all I won't complain.

Seated Presses also remained as previous. It seems like every exercise in my entire routine is at- or near-limit, but that's the way it's supposed to be. Adding just one difficult rep is where it's at.

Done. And glad of it. I'll rest tomorrow, either with yard work if it doesn't continue raining, or, actual "rest," something that seems to be in short supply for me here, even as a retiree.

I'll head back into the gym on Wednesday to pick up where I left off with Lunges, Rows, and Inclines.

Post-WorkOut meal was a stir-fry of chicken and veggies over rice with a glass of cold milk on the side.

[OT2000]

Been doing a lot more dips myself, both standard and bench. If I am slow and controlled, I don’t get any joint stress.

[ironwill2008]

Been doing a lot more dips myself, both standard and bench. If I am slow and controlled, I don’t get any joint stress.

That's the better way to go for just about everything but the Olympic lifts.

[Payton1221]

Bill,

Have you ever been interested in powerlifting? I would think that you would do VERY well!

[Dorich]

Ironwill2008's posts are always motivational, srs.

[ironwill2008]

Bill,

Have you ever been interested in powerlifting? I would think that you would do VERY well!

Only as a spectator, Mark. As a rail-thin beginner, sure, I wanted to get stronger (that would prove to come in very handy in my then-line of work), but my focus was always on becoming bigger.

At the 2nd commercial gym where I held a membership, I fell in with a small group of younger (everybody I mention in here is always "younger" ) competing powerlifters, one of whom held the state powerlifting title at that time for the Deadlift in the 'open' class (I think they were taken aback a bit by an old guy working hard to improve). On their 'Deadlift' day, I'd train that lift with them. I enjoyed the positive attitudes of the group, and that's something that's stuck with me over all these years.

Ironwill2008's posts are always motivational, srs.

Hey, thanks; I appreciate the comment.

[Payton1221]

Only as a spectator

If you check the results of competitions in your area, I suspect that you'll find that you're very competitive when compared with similar age/weight competitors. Of course, I could see the wisdom in eschewing one rep, all-out efforts, and I don't think I've attempted a one rep max in years myself.

[ironwill2008]

Of course, I could see the wisdom in eschewing one rep, all-out efforts, and I don't think I've attempted a one rep max in years myself.

I've never purposely done a 1-rep max attempt, Mark. The few times I lifted a really heavy (for me) weight for just one rep, I was thinking I'd get at least a couple.

And at this stage of the game, for myself, I just don't see any value in it for me.




As an aside to my previous anecdote about training with those powerlifters way back then, I remember getting a bit of a big head about my Deadlift progress, and actually thinking I might compete---until I looked up the then-current state record for my age/weight class at the time, and seeing it was way over 100 pounds more than I was currently lifting.


Got rid of that big head pretty quick after that.

[ironwill2008]

Overcast and cold again today, but at least no rain. Things were a bit more comfortable in the gym, and I was able to eke out a little bit of progress. Today's training was:

barbell Lunge
bar x10 W/U
95x5 W/U
135x3
185x3
225x3
275x2
225x6 backoff set

Still @ 2 reps/275

Barbell Row
135x10 W/U
165x8
185x8
215x7

Smith Machine Incline Press
95x10 W/U
135x10
165x10
215x8

Made my way through here in one hour on the nose. Still at 2 reps on Lunges, and while even the backoff set didn't advance, I feel there's just enough left in the tank somehwere to get me that 3rd rep. I'll keep grinding; ain't skeered.

Rows didn't advance, but they didn't regress either, so for now, I'm good with that. More work needs done here.

I added an unexpected rep on the top set of Inclines after having been stuck at 7 for many weeks. Now my job will be to repeat it next week.

Fini. Some more yard work is scheduled for tomorrow, weather permitting, so I don't know how much rest I'll get, but regardless, it'll be back in the gym on Friday to work on Romanians, Curls, and Dips.

Post-WorkOut meal was a bowl of Emeril's Tuscan bean soup, garlic bread, and a glass of milk.

[OT2000]

I don’t do the whole 1 rep max either. I don’t really go below 4. My control and form always suffer and the potential injury isn’t worth it especially as I close in on 40.

[ironwill2008]

I don’t do the whole 1 rep max either. I don’t really go below 4. My control and form always suffer and the potential injury isn’t worth it especially as I close in on 40.

And even aside from any potential increase in the possibility of injury, unless someone is powerlifting (and by that, I mean someone who competes), there's no physical benefit to performing 1-rep maxes; there's not enough volume to elicit any response other than a massive hit on the CNS. And of course, powerlifters don't routinely train using 1-reppers; those are reserved for actual competitions.

[ironwill2008]

End-of-the-training-week session saw good energy despite the week's yard work taking a toll on my lower back and hands. Today's training was:

Romanian Deadlift
bar x10 W/U
bar x10 W/U
95x5 W/U
185x3
225x3
275x3
315x3
355x2
275x4 backoff set

EZ Bar Curl
45x10 W/U
95x10
95x8
95x8

Dips
bw +50x5
bw +50x5
bw +50x5

Worked my way through here in just over an hour. My lower back was pretty stiff today, so I added an extra warmup set with an empty bar to get loosened-up. I also reduced the backoff set poundage from 315 to 275, which allowed me a couple more reps. I feel I need more volume in order to get me past my current 2-rep plateau, but not at the expense of a further increase of CNS fatigue, and that relatively light backoff set should do just that. Time will tell.

Added a rep to Curls. I'll work to run the reps back to 3x10 before adding more weight.

I knew my hands and wrists were going to be an issue for today's session, and they really limited my ability to do Dips. I kept the reps to 5 per set and called it a day.

Two days rest over this weekend will be very much welcomed. I'll get back in the gym on Monday for Front Squats, Leg Press, Chins, and Machine Presses.

Post-WorkOut meal was a portion of tasty egg/potato/cheese/veggie casserole, bacon, grits with butter, and a glass of milk.

[tnthudson]

I had to jump in here when I got the daily journal sub. email from bb.com....
Those RDL numbers are beastly. I did RDLs this weekend and I realized I wasn't going down as far as I should (do you go all the way to where the plate hits the floor, or close to that? I'm assuming that's what I should have been doing).
Anyway, let's just say it was killing me to do WAY less weight on those that you use, haha!
Mirin the PWO meal, grits done right ain't nothing to sneeze at.