Ironwill2008 V2.0

[Beachman]

The deload is done! Have a great weekend!

I have family in Iowa and as soon as the sweet corn(peaches-n-cream) is ready, we get it straight from the local farmers. I get excited about it every year.

[ironwill2008]

Friday's training, bumped from the previous page:

This was the last session of a week's light deload training. No failure sets, no additional work, just active recovery. Today's training was:

Back "B"

V-Bar Row PWO (plate weight only)
50x10 W/U
100x10
100x10
100x10


Wide Neutral-Grip Pulldown PWO
90x10
90x10
90x10

90PD by ironwill2008, on Flickr

1-Arm Seated Row PWO
60x10
60x10
60x10

60ArmRow by ironwill2008, on Flickr

Good Morning
135x6
135x6
135x6

Leg Press Claf Raise PWO
400x15
400x15
400x15


Completed this session in about 25 minutes, taking only enough rest between sets/exercises to change-out equipment. Rolled right through the gym and into the kitchen.

Deload is Fini; I'll get back to regular training on Sunday afternoon with a heavy calf/arm/abs session

Post-Workout meal was a 4 oz broiled chicken breast, a large baked 'tater with butter, and a pair of ears of fresh sweet corn, followed down the hatch by a glass of milk. If the corn is this tasty in May, it should be incredible in July!

4PWO by ironwill2008, on Flickr

[ironwill2008]

The deload is done! Have a great weekend!

Thanks! If it doesn't get rained out, we've got a grandson playing a night baseball game tomorrow. They're always a lot of fun.

I have family in Iowa and as soon as the sweet corn(peaches-n-cream) is ready, we get it straight from the local farmers. I get excited about it every year.

Good stuff. A little butter and kosher salt, and it's all win!

[-=FLEX=-]

This was the last session of a week's light deload training.]

In for epicness next week.

[Brackneyc]

In for epicness next week.

Me too. Can't wait to see what the Good mornings look like.

[Whatanejit]

Congrats on another week of safe deloading and awesome meal ideas Bill!

I love taters!

[pharmamarketer]

Nice week Bill getting the deload done. Have a great weekend

[fitmom43]

YAY Deload is done

Hope you have a wonderful weekend and get to enjoy your grandson's baseball game!!!

[ironwill2008]

In for epicness next week.

Me too. Can't wait to see what the Good mornings look like.

Well, that's three of us! I'm totally rested, have no aches, pains, nagging ding, dents, or other problems. Sunday will be time to do work.

Congrats on another week of safe deloading and awesome meal ideas Bill!

I love taters!

Hey thanks, Dee. We always eat a lot of fruit/veg here, but we really up the produce intake this time of year.

I love 'taters too, of all types. Just a plain old spud is a great source of vitamins and minerals (potassium in abundance, for one), not to mention a first-class source of carbs. All this, and they taste so good too? It's all win!

Nice week Bill getting the deload done. Have a great weekend

Thanks, Rob. It's been a productive week, even with the light gym work, and it's time to get back to heavy training.

Hope you have a great weekend as well.

YAY Deload is done

Hope you have a wonderful weekend and get to enjoy your grandson's baseball game!!!

Done! I'll tell you, Sara, this week just flew by; I have no clue where it went so quickly.

Have a great weekend yourself.

BTW, your avi shows remarkable change!

[-Lucifer]

Yo, Bill. I just got done deloading as well. I'm so glad I can start lifting heavy Monday onwards.

[Moloholo]

Yo, Bill. I just got done deloading as well. I'm so glad I can start lifting heavy Monday onwards.

log? :P





the mean machine is starting again! every meal of yours look so tasty! really envying your life at this age Bill. looking at so many old people, most of them always carry a very sad face and look really haggard. you're really an inspiration

[rhino1964]

Amen to the deload! Now for some weights worthy of the man!

I must confess I stared at the baked potato in the pic for who knows how long. A cutting diet will do that to a person...

[The Shoeless Wonder]

end of deload ftw!!

[ironwill2008]

Yo, Bill. I just got done deloading as well. I'm so glad I can start lifting heavy Monday onwards.

Good deal, -L. Let's do work.

I hope you're as well-rested as I am; it's time to tear it up.

the mean machine is starting again! every meal of yours look so tasty! really envying your life at this age Bill. looking at so many old people, most of them always carry a very sad face and look really haggard. you're really an inspiration

Thanks, JK; I appreciate the comment.

You are very wise to have started in this enterprise at such a young age. This lifestyle has vast, vast benefits beyond just looking good in a mirror.

Amen to the deload! Now for some weights worthy of the man!

Indeed, Rhino, it's time to go to work. There is much to be accomplished.

I must confess I stared at the baked potato in the pic for who knows how long. A cutting diet will do that to a person...

Sorry, bud! You're probably going to want to scroll right past today's training/meal post!

end of deload ftw!!

Yessir! And although the week absolutely flew past, I'm more than ready to jump back in with both feet!

[ironwill2008]

Moved back to regular training with this session. I was motivated to make progress, and felt strong from the first warmup set. Today's training was:

Calves/ Arms/ Abs

Leg Press Calf Raise PWO (plate weight only)
200x20 W/U
400x10 W/U
490x8 W/U
580x6 W/U
670x3 W/U
760x13
760x13
760x12
760x12
760x12
760x12

Seated Calf Raise PWO
230x14
230x13
230x12
230x11
230x11
230x11


E-Z Bar Curl
75x10 W/U
115x6
105x10

Alternate Dumbbell Curl
45x10
45x10

Hammer Curl
50x8
50x7

French Press
75x12 W/U
105x11
105x10

Triceps Kickback
35x15
35x12


Decline Crunch
23-20

A very hectic day; got the training in earlier but no time to post it 'til now. This session took me 75 minutes to complete, and was a good return to all-out training. I picked up multiple reps on Calf Raises, and managed to thoroughly work them. I have noticed a slight improvement in calves, but more significantly, my wife mentioned them as well. Nothing earth-shattering, mind you, but just enough to see a little improvement. The calf onslaught shall continue.

Bumped the weight up a little on E-Z Bars, got as many reps as possible, then dropped the weight a bit to get me back into my rep range for the second set.

Picked up at least one rep on every other exercise, most notably a couple of reps on Kickbacks. I'll go ahead and bump up 5 pounds on them next week and see what I can do with them.

That's all I've got for today's work. Tomorrow, legs.

PWO meal today was a couple slices of home-made pizza (except for the crust--store-bought whole-wheat). Lots of cheese, a few pieces of real pepperoni, and some home-made pizza sauce were teh bomb. A large green salad and a glass of milk completed the meal.

[IronAvalanche]

Lots of calf abuse today Bill!

Careful! PETA could be after you if you keep this up!

[Brackneyc]

[/center]

Good workout, great looking food. Can you tell I am in a deficit with my diet.

[alkell]

Nice depth on the french presses mate...now that's not something you hear every day

You must have good flexibility and good joints, a goal for me to acheive as the years pass, good for you.

[storm1507]

Large???? salad. LOL, I guess I need to adjust my definitions.

Have you ever done the French Presses on a decline before? I'm liking those right now.

[taylor9569]

Way to get back after it Bill

Good to hear your calf's are showing some improvement, although I don't think they have much choice in the matter

Hope you have a good week

[FastCatChamp]

Smash them legs today Bill!

[Moloholo]

Way to get back after it Bill

Good to hear your calf's are showing some improvement, although I don't think they have much choice in the matter

Hope you have a good week

THIS.


Om nom nom dat pizza!


Hey Bill, how do your elbows feel when you are doing the french press? Personally i don't like it, sometimes i feel it in my elbows (slight discomfort) so i stopped doing it lest i injure it as time passes. Might not be suitable exercise for me.

[VoxExMachina]

Leg Press Calf Raise PWO (plate weight only)
200x20 W/U
400x10 W/U
490x8 W/U
580x6 W/U
670x3 W/U
760x13
760x13
760x12
760x12
760x12
760x12

Your strength here is outstanding, Bill. With that kind of work, it'll be beyond me if the calves could find a way not to grow.

E-Z Bar Curl
75x10 W/U
115x6
105x10

Alternate Dumbbell Curl
45x10
45x10

Hammer Curl
50x8
50x7

Do you find that two working sets per exercise is your sweet-spot for arm work?

[ironwill2008]

Lots of calf abuse today Bill!

Careful! PETA could be after you if you keep this up!

Lulz! I'm going to keep on pounding them! I'm going to give them no excuse to stay the same!

Good workout, great looking food. Can you tell I am in a deficit with my diet.

LOL! This is probably a tough journal to visit if you're on a cut. Remember though that with a little ingenuity, and careful calorie counting, you can fit just about anything into your daily menu, within reason.

We use full-fat cheese, and the pepperoni is high in fat too, so I simply balanced this high-calorie meal with a much lower-calorie one later in the evening--a plain grilled ground sirloin patty, a glass of skim milk, and a small salad.

Nice depth on the french presses mate...now that's not something you hear every day

LOL! I try to get as much ROM as possible on each rep, keeping my upper arms as upright as possible, and going fairly slow on the rep cadence. These can be tough on elbows, so I don't try to jerk or throw the weight in any way.

You must have good flexibility and good joints, a goal for me to acheive as the years pass, good for you.

Thanks, Al. Flexibility is very important in every-day activities, and so is keeping our joints healthy. As long as I stay away from Barbell Bench, my arthritic shoulders don't complain much.

Large???? salad. LOL, I guess I need to adjust my definitions.

LOL! That one was probably actually 'medium!'

Have you ever done the French Presses on a decline before? I'm liking those right now.

Yes. I have, Will. They're a good change-up, and many times, simply changing standing for a bench, and/or changing bench angle, can eliminate joint issues associated with this exercise. The commonly-known Skull Crusher (using a flat bench) gets a bad rap for elbow problems (and rightfully so; it's not for everyone), but often a trainee will find he/she can do them pain-free on a decline bench.

[ironwill2008]

Way to get back after it Bill

Good to hear your calf's are showing some improvement, although I don't think they have much choice in the matter

Hope you have a good week

Thanks, T! It's going to be a good week.

I've continued to ramp-up my calf work, planning to do so until I saw any difference in them at all. I'll simply continue as-is for now, and see where it goes.

Smash them legs today Bill!

Hey Gale, that's the plan. I need more reps on both Fronts and Leg Presses. I'm expecting a good session.

Hey Bill, how do your elbows feel when you are doing the french press? Personally i don't like it, sometimes i feel it in my elbows (slight discomfort) so i stopped doing it lest i injure it as time passes. Might not be suitable exercise for me.

For myself, as long as I make sure my elbows are well-warmed-up, and I do the reps slowly and deliberately, I have no elbow problems. But as I posted to Will, above, all of these Triceps Extension variants can be a problem for certain individuals.

Keep in mind that not every exercise is suited for every trainee. You were wise to discontinue an exercise that caused you joint discomfort; that's definitely not something to attempt to "work through." There's always a substitute exercise that can be done with no pain.

Your strength here is outstanding, Bill. With that kind of work, it'll be beyond me if the calves could find a way not to grow.

That's exactly the way I have it figured, Vox, and it's starting to pay off just a little bit. I'll continue to pound 'em.

Do you find that two working sets per exercise is your sweet-spot for arm work?

Yes. I've done stretches of more sets/exercise, and never saw any difference from doing just the two (not counting any warmups). Once my bi's are pumped up so much that it shortens the possible ROM, I consider them done for the day.

I've also found that using any kind of loose form on biceps work doesn't gain me a thing; if I continue a set by cheating at all, I lose all MMC with the muscle. That's just me though; many guys will greatly benefit by extending a set of Curls a few extra reps by loosening-up their form a little. Just doesn't work well for me.

[VoxExMachina]

I've also found that using any kind of loose form on biceps work doesn't gain me a thing; if I continue a set by cheating at all, I lose all MMC with the muscle. That's just me though; many guys will greatly benefit by extending a set of Curls a few extra reps by loosening-up their form a little. Just doesn't work well for me.

I have found the same to be true for me, Bill. Cheat curls, set-extenders, etc. just aren't that important for me on arms. I get much more out of strict reps, though I usually need more sets than you're using to get them properly fatigued.

[Whatanejit]

I skimmed through to catch up and saw PIZZA!!

You are very controlled Bill - that portion x 2 would be the norm for me on a naughty day

[rhino1964]

You really hammered those calves hard! They have to respond to that kind of punishment.

[Beachman]

I have noticed a slight improvement in calves, but more significantly, my wife mentioned them as well. Nothing earth-shattering, mind you, but just enough to see a little improvement. The calf onslaught shall continue.

Congratz on your noticable calf improvement, no matter how slight! That pizza looks good!

+Great workout!

[ironwill2008]

I have found the same to be true for me, Bill. Cheat curls, set-extenders, etc. just aren't that important for me on arms. I get much more out of strict reps, though I usually need more sets than you're using to get them properly fatigued.

I've used compound and supersets, and even trisets and giant sets for arms (specifically biceps for me) in the past, and other than a massive pump (which I can get on a warmup set of curls anyway), I never saw any benefit.

Bottom line though, as always, is to experiment; we're all a little different when it comes to gym work.

I skimmed through to catch up and saw PIZZA!!

You are very controlled Bill - that portion x 2 would be the norm for me on a naughty day

LOL! That's actually about as much as I can eat in one meal anyway! There was a lot of cheese on there, making those 2 slices very filling.

Nothing at all wrong with eating more; the thing is to simply know what's in the meal (macro-wise) and then fit it into your daily total. No problem.