Capped off the week, as well as this past 3-week training segment, with a productive session. Numbers didn't move much, but at this stage of the game, just holding my own is a victory. Today's training was:
Romanian Deadlift
bar x15 W/U
135x5 W/U
225x5
275x5
315x5
345x5
375x4 heh-vee
Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
50x4 decent form
Dips
bw +45x7
bw +45x7
bw +45x6
Worked my way through here in about an hour. My primary goal today was to meet my 4-rep total on Romnians, and I was able to do so. Son-of-a-gun wuz heavy though. Next goal will be to get it to 5-across, and then add more weight. 4 plates x3 just got a little bit closer.
Was able to pick up an extra decent rep on Curls, so I'll keep the 50s in here for a while longer. I really need to get them up to 5-6 reps before they do me any real good. It's a worthwhile challenge.
Dips didn't advance, but what I got was solid, so I'll take it.
I'll rest over the weekend, and then turn this journal over to Sherman on Monday when deload week commences.
Post-meal was sauteed chicken and veggies over rice, a good salad, some garlic toast, and a glass of milk.
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Thread: Ironwill2008 V3.0
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10-25-2013, 02:46 PM #151
Ironwill2008 V3.0
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-25-2013, 03:44 PM #152
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10-25-2013, 07:48 PM #153
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10-25-2013, 08:49 PM #154
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10-26-2013, 05:55 AM #155
Thanks, DJ. I was really pleased to go into deload week with some met goals.
Now I have to figure out a way to improve on them after deload.
LOL. Thanks, Bruce. If that's the case, I'm a high-mileage one!
Hey, Ryan, Thanks. It's simply a matter of never giving up. Even when gains slow down to a snail's pace, there's always something that can be improved upon at every workout.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-26-2013, 06:35 PM #156
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10-27-2013, 04:13 AM #157
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48132
Strong dips Bill. Enjoy the deload.
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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10-27-2013, 06:13 AM #158
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10-27-2013, 11:37 AM #159
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6157
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10-27-2013, 12:05 PM #160
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10-28-2013, 07:14 AM #161
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10-28-2013, 07:38 AM #162
Hey, Bob! I understand the time constraints; only those who are already retired would understand how quickly the days fly by!
Thanks, Will. I've finally advanced the Dips to a point where they're a real job. I've got my eye on getting a few reps @ 70-90, but that seems like a long way off at the present.
I'll make the best of the light training week.
It's a solid strategy, but surprisingly not well-known generally. I've occasionally noticed some resistance to using such small increments when the topic comes up in the open forums.
But if we just look at the math, if we are only able to add a paltry 2 1/2 pounds to a difficult-to-further-progress lift in a month's time (which, for most trainees = 4 workouts), that will add up to a thirty pound increase in a year. Not too shabby, especially for a lift that's stalled.
They're the intelligent trainee's secret weapon.
Thanks, FIM. I'm still working hard to inch my way forward, aided every day by some Good Eats!
Lulz. Both will make an appearance this afternoon, Hoos!No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-28-2013, 08:21 AM #163
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105092
Been busy I see Bill. Tend to have certain points in the week where real life keeps me from posting. Am able to still lurk though, and lurking is what I am generally good at lately.
Solid session with some steps in progress I see. Nice one there.
The RDL's. I have noticed that the 200 year old belt is generally never in any of your pics. When does it get dusted off? And what for?
Another note. Call me daft Bill but enlighten us folk on your garlic toast.
Ready for Sherman and the lulz of uninterested poses.
Again, solid throughout bud, but time seems to fly around here lately with deload only feeling like a week ago.Ride it like you just stole it.
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10-28-2013, 08:44 AM #164
- Join Date: Jan 2005
- Location: South Gloucestershire, United Kingdom (Great Britain)
- Age: 61
- Posts: 814
- Rep Power: 1375
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10-28-2013, 09:20 AM #165
I always wear it for the heavier sets of most compound lifts (an example is the OHP pic from last Monday's training). It's cooler in the gym now with the change in weather, so I'm wearing rag tops more and more, and they cover up the belt; it's under there.
Another note. Call me daft Bill but enlighten us folk on your garlic toast.
Again, solid throughout bud, but time seems to fly around here lately with deload only feeling like a week ago.
We'll occasionally make it as you do (rubbing toasted bread with a raw garlic clove), but we favor the above method, especially when we're not in a hurry (my wife and I are both retired from very demanding occupations now, so we try our best to never hurry at anything any more!).No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-28-2013, 01:50 PM #166
Ironwill2008 V3.0
Hey. I'm Sherman, Bill's deload-week MC. He puts me in here to promote some interest in his lame deload training.
http://columbuscockerrescue.com Help if you're able.
^^^^ My fuzzy buddy has already clued you all in; it's deload week. This is the first of three light training sessions on the week, designed to allow me some exercise while also allowing my joints and attachments a chance to catch up with the faster-recovering muscle tissue from the past three weeks heavy (for me) training. Today's training was:
Barbell Squat
bar x10 W/U
135x8
185x8
225x8
Chinup
bw x8
bw x8
bw x8
Seated Dumbbell Press
40x8
40x8
40x8
Rolled straight through in about 20 minutes; no between-set rest required, so very little was taken. I don't recommend Squatting outside of a properly-set-up power rack, but the liftoffs were alreay out there, so I just loaded the bar and did some reps. At those loads, I was at no risk of getting stuck.
Chinups felt good, and I was tempted to see how many I could do, but that'll be better done another time, not on deload.
Dumbbell Presses felt very good as well. IMO, this is the best shoulder exercise for bodybuilders. I did these regularly back when my grip wasn't at risk of failing and dropping a dumbbell on my head.
That's it; short and sweet. I'll take a rest day from this giant workload tomorrow, then do a light session on Wednesday, the content of which to be determined on the fly.
PWO meal was eggs, toast, bacon, a couple of strawberries, and a glass of milk.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-28-2013, 01:56 PM #167
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10-28-2013, 02:04 PM #168
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10-28-2013, 02:30 PM #169
Always happy to see Sherman! Enjoy your deload, you have definitely earned it!
I'm curious to know when do you workout usually? Most of the people I know, either workout first thing in the morning, or last thing before bed. Both has never felt right for me; too early morning I could do cardio or so, but never feel mentally ready for weights. Last thing before bed isn't really as bad as morning, but usually I'm too tired and or sleepy! So I always feel best when I workout somewhere in between as long as my daily schedule allow it.
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10-28-2013, 03:04 PM #170
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6157
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10-29-2013, 10:30 AM #171
Sherman sez, Hey! And one thing he is, is always, comfy!
Two plates was heavy for me too at one time, Leigh. But a pound added to the bar here, and a couple added there, and eventually, it all adds up.
Sherman says that while he doesn't get 'people' food as his primary nutrition, he does get a few bites of whatever protein food we eat at meals. He also likes an occasional bit of fruit and raw veggies too.
Thanks, DJ. I'll make the best of it this week.
I'm curious to know when do you workout usually? .
Thanks, Bruce. Ever since day 1, I've always Chinned from a dead-hang all the way up to as high as I can possibly go. That insures my back of getting most of the work, and it proves out because I never get a biceps pump from Chinups.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-29-2013, 10:35 AM #172
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10-29-2013, 10:36 AM #173
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10-29-2013, 10:39 AM #174No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-29-2013, 11:55 AM #175
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10-29-2013, 12:24 PM #176
It'll be two years this coming January, Hoos.
I'm sure I'll eventually change things back to some sort of split, and maybe even add the 4th day back (as I was doing before moving to this current setup), but for now, this 3-day FB is just about perfect for me. The volume/frequency/intensity suits me to a T at this point in time.
I am planning to change out a couple of the exercises; I want to get back to Barbell Back Squats and conventional Deadlifts, but as long as I can still eke out more progress from what I'm currently doing, I'll hold off on those particular changes.
I mentioned several months back that I was compiling a list of odd and/or rarely-used exercises to make myself an 'off-the-beaten path' routine, but am still not ready to do that. I'll maybe look into that a little closer next year, or if I ever get bored with converntional weight training (hasn't happened in 20+ years, so it may never come to that!).
Geez; I just love to weight train.
LOL. That's something that I've never, ever considered. And the 'vegan' thing, that entire deal flies right past me like a 747 taking off overhead.
If someone has some moral reason to veganize, that's fine for them, I guess; but people who eat that way because they think it's somehow "healthier" are sadly mistaken.
The Good Lord wouldn't have equipped us with incisors if He expected us to live off of berries and stems.
Great work as always. A reminder to the rest of us following in your footsteps of how to do it; right.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-30-2013, 12:50 PM #177
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10-30-2013, 01:04 PM #178
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10-30-2013, 03:58 PM #179
- Join Date: Feb 2002
- Location: South Carolina, United States
- Age: 62
- Posts: 25,898
- Rep Power: 41213
Nice job, Bill!
Awwww, Sherman is so sweet! Luke stays in the gym with me when I workout. He mostly just lays there sleeping like I'm boring him to tears."For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7
GOOOOO COCKS!!!!!! GOOOOO STEELERS!!!!!
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10-30-2013, 04:26 PM #180
Ironwill2008 V3.0
Hello from the woods over the hill from our house! I'm Sherman, and I took Bill for his cardio walk before the rain showed up this afternoon.
http://columbuscockerrescue.com Help if you're able.
I don't usually post any cardio info, but that's how we do it around here--hiking around the hills near the house for a half-hour or so, at least a couple times per week.
Anyway, this was day 2 of three light deload workouts for the week. No heavy weight, no sets anywhere near failure; just some full-ROM exercise. Today's training was:
Smith Machine Split Squat
95x10 W/U
135x8
135x8
135x8
Seated Cable Row V-Grip PWO
90x10 W/U
140x10
140x10
140x10
Flat Dumbbell Press
40x10 W/U
70x10
70x10
70x10
Marched through here in about 25 minutes or so. Took a couple of minutes to watch three squirrels chasing each other all over the neighbor's yard, chattering loudly other as the went.
Split Squats were harder than they looked, probably because of the exaggerated stretch they can provide. I might consider using these for realz at some point in the future. Good exercise.
Rows were unremarkable other than the lat pump they afforded. I like doing these with a close-grip handle; it makes everything feel 'tighter.'
Dumbbell Flats felt good too. I really regret I can't use heavy weight for these, otherwise I'd be doing them all the time. Back in the day, they were my main chest exercise, along with Incline DB presses.
That's it; I'm done. I'll rest tomorrow, then close out deload on friday with a light workout of some sort.
PWO meal was a plate of pasta and meat sauce with a glass of milk.
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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