Ironwill2008 V3.0

[Payton1221]

Post-WorkOut meal was a 12 oz New York Strip steak seared in a smoking-hot cast iron skillet, a trio of corn fritters, a tasty blue cheese salad, and a glass of milk.

Shame we can't use food photos as your avi

[ironwill2008]

Hi, Sherman!

Keep on keeping on, brother. Still grinding it out!

Hello, Tom; thanks. I'm working hard to keep moving forward.

Overcoming setbacks is a fact of life, and teaches patience and perseverance.


......grudgingly.

Shame we can't use food photos as your avi

Lulz. That was my first attempt at corn fritters, but not my first at cooking a steak! The recipe I used for the fritters turned out a little bland, so next time around, I'll either make some adjustments or else use a different recipe.

[ironwill2008]

ZZZZZZZZZZZzzzzzzzzzzzzzzzzzzzzzz..........



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

Cold, rainy, dreary day outside, and as usual, Sherman has the right idea by taking it easy on the couch. I'll probably do the same this afternoon.

This is the last of the light deload sessions this week. Light weight, moderate reps, and no 'failure' sets was the order of the day. Today's short training was:

Smith Machine Flat Press
bar x15 W/U
95x10 W/U
135x8
135x8
135x8

Smith Machine Seated Press
95x10 W/U
115x6
115x6
115x6

French Press
45x10 W/U
55x8
55x8
55x8

Crunch
bw x15
bw x15
bw x15



Moved through here in 25 minutes. Shoulders were a bit wonky today, so I took some extra warmup, even with the relatively light loads that were scheduled.

Got a nice triceps pump from the French Presses. If the rest of my muscles responded as readily as my tris, I probably could get away with nothing but body-weight exercises!

The week of training has come to an end. After copious TV football viewing this weekend, I'll resume regular training on Monday.

Post-WorkOut meal was a tasty grilled chicken salad, garlic toast, and a glass of milk.

[ironwill2008]

Back to my regular routine. Today's trining was:

Squat
bar x8 W/U
95x8 W/U
135x5
165x5
185x5
205x5
240x3


Leg Press
290x10 W/U
600x10
600x9
600x8

Romanian Deadlift
bar x8 W/U
95x6 W/U
135x6
185x6
220x6

Leg Curl PWO
10x8 W/U
25x10
25x10
25x10

Hangng Leg raise
bw x26
bw x18



Finished the work in an hour and five minutes. Bumped Squats by a nickel, and was looking for a good triple. I'll work that weight to 5 reps, being mindful of my still-recovering hamstring, before adding any more weight to the bar.

Bumped Leg Press; these will go to 3x10 before bumping again.

Bumped RDLs, met reps-across, and will bump again next week.

Same deal with Leg Curls; a very small increment will be added next week. I feel these directly on my injury site on my hamstring, so caution will be applied.

Nothing else to log. A rest day tomorrow will be followed by a back/biceps workout on Wednesday.

Post-WorkOut meal was a bowl of my currently-favorite brokkoli/cheese/potato soup accompanied by a glass of milk.

[bamazav]

Okay, gotta comment on the soup. Have any more left? Looks delicious!

[ironwill2008]

Okay, gotta comment on the soup. Have any more left? Looks delicious!

LOL. I make a big potful, and it's all gone by the end of the 2nd day. Here's the recipe, bama:







Loaded Broc****, Potato, and Cheese Soup

Ingredients
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)



Directions
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.

[THErunCMD]

I haven’t been around in a long time, but your consistency is a good reminder to me that it can be done well. Thanks for the inspiration as always!

[ironwill2008]

I haven’t been around in a long time, but your consistency is a good reminder to me that it can be done well. Thanks for the inspiration as always!

Hey! What's up!

I've had a couple of setbacks a few months go, but now I'm slowly working my way back to where I was. I couldn't train for about 4 months or so, and while I can't say that was the longest 4 months of my life, it seemed like forever while I was going through it.


Good to see you back; thanks for the comments.

[ironwill2008]

Second training day of the week went well; progress was seen. Today's training was:

Deadlift
bar x8 W/U
135x5
185x5
205x5
225x5
265x5

Dumbbell Row
40x8 W/U
100x6
100x6
100x6 wheezin'

Wide-Grip Pulldown PWO
90x10 W/U
165x6
165x6
165x6

EZ Bar Curl
45x8 W/U
87.5x8
87.5x8
87x5x8

Hammer Curl
30x12
30x10
30x9



Burned an hour and five minutes while completing this work. Bumped Deadlift and DB Rows a nickel, met reps-across, so I'll bump them again next week.

Hit 3x6 on Pulldowns again, but still don't feel like I should add more weight just yet. I've perfected my form on these, and don't want to screw that up right now.

EZ Curls went right up to 3x8 today, even with a bit of added weight, so I'll add a bit more next week.

Hammerz once again provided a massive biceps pump to such an extent that it limited my ROM. Definitely going to keep working on these.

That's it for this one. I'll finish the week's three workouts on Friday with chest/shoulders/triceps.

Post-WorkOut meal was a pair of fried eggs, bacon, cheese grits, toast w/Kerrygold, and a glass of milk. I'm developing a jones for cheese grits similar to my obsession with mashed potatoes.

[ironwill2008]

Another week of training in the books, and showing a bit of cautious progress. Today's training was:

Smith Machine Flat Press
bar x15 W/U
95x10 W/U
135x6 W/U
200x6
200x6
200x6

Incline Flye
20x8 W/U
35x12
35x12
35x12

Smith Machine Seated Press
95x8 W/U
135x6
135x6
135x6

Lateral raise
20x12
20x12

Face Pull PWO (AMRAP)
32.5x22
32.5x17

French Press
45x10 W/U
87.5x8
87.5x6

Cable Rope Pressdown PWO
52.5x10
52.5x9



Burned an hour and five minutes while completing this work. The Flat Press load (200 lbs) is about as much as my shoulders will tolerate for now, so I'll stay with that weight at least another week.

Flyes, OTOH, felt really solid today, as evidenced by the 6 additional reps over last week's numbers. I'll stick with 35s next week though to see if I can duplicate the 3x12 before moving up to 40s.

Met reps-across on Seated Press, so I'll add an increment to the bar next week.

Bumped both triceps exercises, and was again rewarded with a monster triceps pump. I'll work both of these to reps-across before adding any more weight.

Fini. My usual weekend of TV football and rest will lead to my return to the gym on Monday to work legs.

Post-WorkOut meal was a 10 oz New York strip steak seared in a screaming-hot cast iron skillet, a baked spud with Kerrygold, a tasty blue cheese salad, and a glass of cold milk. A perfect mass-building meal.

[Athena]

Nice progress...slow but steady. Careful on the flat press load -- but I know you will be.

As far as your soup recipe goes, what's with the "broc****"? What do you have against broc****?? It's seriously good **** for you, mister!

[ironwill2008]

Nice progress...slow but steady. Careful on the flat press load -- but I know you will be.

Thanks. I never really had much of a weightlifting ego, but it's still a bit humbling to look back a year ago at what I was lifting compared to now.

As far as your soup recipe goes, what's with the "broc****"? What do you have against broc****?? It's seriously good **** for you, mister!

A couple of years ago, misc dumbasses were using links to another website to post objectionable stuff on this site. Admin put part of that site's URL (c o l i) into Auto censor to effectively stop the practice.

[ironwill2008]

Monday is leg day, and I had a solid session to get the week's training off to a good start. Today's work included:

Squat
bar x8 W/U
95x8 W/U
135x5
165x5
185x5
205x5
240x4

Leg Press PWO
290x10 W/U
600x10
600x10
600x10

Romanian Deadlift
bar x8 W/U
95x6 W/U
135x6
185x6
225x6

Leg Curl PWO
10x8 W/U
27.5x8
27.5x8
27.5x8

Hanging Leg Raise
bw x26
bw x16



Finished in an hour and five minutes. Added a rep to Squats; I'll add a 5th next week with caution. I'll also even-up the jumps between the ramp sets in order to lessen the last jump as well as to provide some aditional workload. Reached reps-across on LP, but will stay @ 600 for one more go-around before bumping up.

RDLs went to 3x6 again, and will see another bump next week.

Bumped Leg Curls by a small increment, and stopped at a conservative 3x8. These will go to 3x10 gradually; they work the injury site on my hamstring directly.

Nothing else to add at this time. I'll continue to make haste slowly as I work to get back to previous strength levels.

Post-WorkOut meal was a steaming bowl of loaded chicken and vegetable soup accompanied by a glass of milk.

[ironwill2008]

The second of three training sessions on the week went off as planned; progress was made, and the process was enjoyable as a result. Today's training was:

Deadlift
bar x8 W/U
135x5
185x5
205x5
225x5
270x5

Dumbbell Row
40x8 W/U
105x6
105x6
105x5

Wide-Grip Pulldown PWO
90x10 W/U
165x6
165x6
165x6

EZ Bar Curl
45x8 W/P
90x8
90x6
90x6

Hammer Curl
30x12
30x10
30x10



Expended an hour and five minutes in completion of this session. Bumped Deadlifts and DB Rows by a nickel. Met reps-across on Deadlifts, so they'll get another bump next week. Rows need to see 3x6 before adding more weight.

Pulldowns again sent my lats on a trip to Pump City. I'll keep the load as-is for at least another go-around.

Bumped EZ Bar Curls by an increment; these will go to 3x8 before bumping up again. I also added reps to Hammers.

I'll rest tomorrow, probably by doing some Fall yard work if it doesn't rain again. On Friday, chest/shoulders/triceps get worked.

Post-WorkOut meal was a marinated/broiled chicken breast, a stir-fry of bok choy, mushrooms, scallions, and bell peps, and a couple ears of surprisingly good corn. My usual glass of cold milk accompanied the feast.

[ironwill2008]

The last session of the week of training found my shoulders not really happy, but I still managed to meet all the day's goals. Today's training was:

Smith Machine Flat Press
bar x15 W/U
95x10 W/U
135x6 W/U
200x6
200x6
200x6

Incline Flye
20x8 W/U
35x12
35x12
35x12

Smith Machine Seated Press
95x8 W/U
140x6
140x5
140x5

Lateral Raise
20x12
20x12

Face Pull PWO
32.5x25
32.5x18

French Press
45x10 W/U
87x5x8
87.5x8

Cable Rope Pressdown PWO
52.5x10
52.5x10



Worked my way through the routine in an hour and five minutes. I suspect this recent cold, damp, rainy weather is what's bothering my shoulders today, or at least, that's my story and I'm sticking with it. Nonetheless, I had a solid workout. Flat Press will remain @200 for now. I met reps-across on Flyes again, so I'll step up to 40s next week.

Bumped Seated Press by a nickel and got 16 good reps across the three work sets. These felt good; the load is pretty much perfect for me for now.

Lateral raises reached reps-across again, so I'll give the 25s a shot next go-around. Not really interested in using a lot of weight on these; like Face Pulls, they're all about proper form---application of the work directly on the target muscle(s), and no cheating to bring in other helpers.

Speaking of Face Pulls, I'm sticking to the current load and working the sets to AMRAP. When I can perform a perfect set of 30 reps, I'll add a dash of iron, but not until that time.

French Presses again generated a massive triceps pump, which was augmented by the Pressdowns. I just managed 2x8 on the Presses, so they'll remain @87.5 next week, while the Pressdowns will get bumped up a small increment.

That's all I've got; After resting over the weekend, I'll hit a leg workout on Monday.

My wife gets credit for today's Post-WorkOut meal---her version of Huevos Rancheros---a large buttered tortilla shell placed in a ramekin, and filled with black beans, seasoned rice, 3 kinds of cheese, topped with two eggs and then baked in the oven. Accompanying was fried taters, cornbread, bacon, and a glass of milk.

[Mark1T]

Will, you have one of the best journals around. Your meals always look very tasty and I am a good cook, so I appreciate the time and care it takes to prepare such recipes. I cook a lot.

Sherman is a handsome fellow

[ironwill2008]

Will, you have one of the best journals around. Your meals always look very tasty and I am a good cook, so I appreciate the time and care it takes to prepare such recipes. I cook a lot.

Sherman is a handsome fellow

Thanks, Mark. I've been running a journal here since I joined the site; I've maxed-out two, and this one will soon follow. I really enjoy cooking too, although I have to admit that the Huevos above are my wife's handiwork; she cooks the egg meals I post while I do all the others. Before I found bodybuilding back in 1993, I could burn water; about all I could "cook" was a cheese sammich.


Sherman is a special case. We adopted him from http://columbuscockerrescue.com about 9 years ago. Kind of a long story behind all that, but it was no coincidence we found each other.



Thanks for the comments; they're appreciated.

[ArchAngel'73]

I have a new installment;
https://forum.bodybuilding.com/showt...post1565955671

You have been quite the inspiration for me Will.
Please keep going.


*edit-one day I'll be off recharge

[ljimd]

You have been quite the inspiration for me Will.
Please keep going.
*edit-one day I'll be off recharge

Got him for ya Bri. He's a rock.

[ironwill2008]

I have a new installment;
https://forum.bodybuilding.com/showt...post1565955671

You have been quite the inspiration for me Will.
Please keep going.


*edit-one day I'll be off recharge

Thanks for the heads-up on that post, Brian; it's a masterpiece.


I will indeed keep going to the best of my ability. Otherwise, I cannot be myself.

Got him for ya Bri. He's a rock.

Thnx, lj. My wife would probably say the same thing, but reference my hard head instead!

[ironwill2008]

Start of another new week of training, with legs on the menu. Today's work included:

Squat
bar x8 W/U
95x8 W/U
135x5
185x5
205x5
225x5
240x5

Leg Press
290x10 W/U
600x10
600x10
600x10

Romanian Deadlift
bar x8 W/U
95x6 W/U
135x6
185x6
230x6

Leg Curl PWO
10x8 W/U
27.5x9
27.5x9
27.5x9

Hanging Leg Raise

bw x25
bw x16



Took a bit more between-set rest than previously just to make sure my muscles were calling the shots and not my conditioning. Start-to-finish time totalled an hour and fifteen minutes.

Met reps-across on Squats, but will defer to my previously-injured hamstring and stick with the same loads next week. I did, however, bump up the ramp-set weights to even them out a bit and provide more workload at lesser intensity.

Leg Press reached reps-across again, so I'll bump up a couple of dimes next week.

Added a few cautious reps to Leg Curls. While I feel all these exercises in my injured hammy to some extent, I really feel the Leg Curls. And while rehab must include some type of progression, there's nothing that states it has to be at any certain pace. I'll continue to make haste slowly.

A rest day tomorrow will be followed on Wednesday with a back and biceps session.

Post-WorkOut meal, courtesy of my carbon steel wok, was sweet & sour chicken along with a glass of milk. And while it would be tough for me to choose a 'favorite' meal, this one would have to be at or right near the top of the list.

[ironwill2008]

Second of three weekly sessions saw a back/biceps workout. Today's training was:

Deadlift
bar x8 W/U
135x5
185x5
225x5
245x5
275x5

Dumbbell Row
40x8 W/U
105x6
105x6
105x6

Wide-Grip Pulldown PWO
90x10 W/U
165x6
165x6
165x6

EZ Bar Curl
45x8 W/U
90x8
90x7
90x6

Hammer Curl
30x12
30x11
30x10



An hour and five minutes was required to complete this session. I bumped up the ramp sets for Deadlifts both to give me some additional low-intensity work while also evening-up the jumps between sets. I reached reps-across again, so I'll increase the top set next week.

I just managed 3x6 on the Rows, so I'll stick with 105 for another go-around next week.

I still don't want to add any weight to Pulldowns right now; I've got my form perfected, and I'll ride 165 for a while longer while I get a massive lat pump in the process.

EZ Curls need to see 3x8, and Hammers need 3x12 before I'll add any more weight to either of them.

My wrists were really complaining today, but I managed to move forward anyway. I suspect it's the cold, very damp weather that's aggravating my RA.

Nothing more to add at this time, so I'll rest tomorrow, then work chest/shoulders/triceps on Friday to close out the week's training.

Post-WorkOut meal was a veg-fest of spaghetti squash with homemade marinara, a tasty blue cheese salad with some peppery radishes, garlic toast, and a glass of milk.

[tnthudson]

Man that looks good.
Mirin the lat pulldowns, I've been doing them as a superset with pullups and I know what you mean on the pump.
It seems to really work my biceps since I do them all supinated, but I'll take what I can get, haha.

[ironwill2008]

Man that looks good.

It was, Todd. We hadn't had spaghetti squash in quite a while; it came up in conversation, and I bought one. It's really easy to fix (once you get it cut open!), and is really tasty.

The homemade marinara was courtesy of an indoor basil plant I grew from a cutting I took from the basil plant in our herb garden before the first frost killed it (basil is an annual; it doesn't come back in the spring). Anyway, I potted it up and placed it in the kitchen window facing East. I wasn't expecting much; such plants usually just get really leggy and spindly when attempting to grow them indoors, but after about a month, this is what I've got (the spoon was included to show scale):

So, barring a catastrophe, we'll have fresh homemade marinara and caprese salads all Winter long, along with the aroma of basil in the kitchen.

Mirin the lat pulldowns, I've been doing them as a superset with pullups and I know what you mean on the pump.
It seems to really work my biceps since I do them all supinated, but I'll take what I can get, haha.

Indeed; while a pump doesn't indicate that growth is certain, it does indicate that the muscles are working, and which muscles are doing the work. As long as progression is applied over time, growth will follow.

[tnthudson]

Right on, I dig a good pump just for the feeling.
I'm loving that basil, I really need to get some herbs growing. My dad has a garden and we got lots of peppers from it this year - I've grilled them with chicken, had them on salads, they're just so good.

[ironwill2008]

I'm loving that basil, I really need to get some herbs growing. My dad has a garden and we got lots of peppers from it this year - I've grilled them with chicken, had them on salads, they're just so good.

It's not difficult; once you get your soil amended (or just buy commercial potting mix if you grow in containers rather than the ground), the big trick is to buy top-quality seedlings. If your dad is already gardening, I'm sure he can guide you.

Besides herbs, we're going to grow some bell and hot peppers along with tomatoes and cherry tomatoes. These will go into the raised garden I built last Summer. I'm still going to grow some annual herbs (flat leaf parsley and basil) in containers out on the deck.

[Payton1221]

I'm still going to grow some annual herbs (flat leaf parsley and basil) in containers out on the deck.

No rosemary? Tempted to neg

[ironwill2008]

No rosemary? Tempted to neg

Lulz. I transplanted the perennials I grew in containers this past season (rosemary, thyme, oregano, and chives) into my raised garden during the first week of October, when I snapped this pic:

They (perennials) will die back to the ground during the Winter, then grow again when the soil warms up next spring. The other half of that plot will have the tomatoes and peppers planted in it.

[tnthudson]

It's not difficult; once you get your soil amended (or just buy commercial potting mix if you grow in containers rather than the ground), the big trick is to buy top-quality seedlings. If your dad is already gardening, I'm sure he can guide you.

Besides herbs, we're going to grow some bell and hot peppers along with tomatoes and cherry tomatoes. These will go into the raised garden I built last Summer. I'm still going to grow some annual herbs (flat leaf parsley and basil) in containers out on the deck.

Nice ideas, thanks!

[ironwill2008]

Shoulders not happy again today, but I endeavored to persevere to close out the week's training with a solid session. Today's work included:

Smith Machine Flat Press
bar x15 W/U
95x10 W/U
135x6 W/U
165x3 W/U
200x6
185x6
185x6

Incline Flye
20x10 W/U
40x8
40x8
40x8

Smith Machine Seated Press
95x8 W/U
140x6
140x6
140x6

Lateral raise
25x8
25x8

Face Pull PWO
32.5x28
32.5x23

French Press
45x10 W/U
87.5x8
87.5x8

Cable Rope Pressdown PWO
55x9
55x8



The session consumed an hour and ten minutes. I added an additional warmup set of Flat Press in an effort to relieve the 'discomfort' in my janky shoulders, but that was only partially effective. I reduced the last two work sets to 185 in order to get in as much work as possible. If this (reducing the weight) doesn't aleviate my shoulder discomfort, I'll start working on changing the bench angle slightly. That tactic has worked for me in the past, but that was then and this is now.

Flyes, OTOH, felt good, and I reached 3x8 with an increase to the 40s. I'll work these to 3x12 before stepping further upward.

Got 2 extra surprise reps on Seated Press; I'll stick with the same load next week to see if I can duplicate the 3x6.

Bumped Laterals by a nickel and managed two sets of 8 perfect reps. These will go to 2x12 before moving to the right at the dumbbell rack.

I'm currently working face Pulls to AMRAP; I'll reach two sets of at least 30 reps each before considering adding more weight. These are smoking my rear delts, and I don't want to mess that up by trying to use too much weight.

French Press met reps-across for the 2nd time, so I'll bump up a bit next go-around. Pressdowns saw a small bump today, and these will go to 2x10 before more weight is added.

Nothing else to relate. Rehab from multiple issues is moving forward; I'll continue to do so cautiously on Monday after a weekend of rest and TV football.

Post-WorkOut meal was eggs, bacon sausage, a homemade biscuit using the last of our fresh rosemary, a bowl of tasty cheese grits, and a glass of milk.