Ironwill2008 V2.0

[Meatpants]

That's because they were.

I dunno how you do that kind of weight.

Word. Great job Bill.

Enjoy the well earned rest tomorrow.

[rpaul11]

Barbell Lunges were super impressive. Much respect Bill. Seriously.

Post-Workout meal was a plateful of sea shell pasta with home-made Marinara sauce, a big salad, a glass of milk, and just barely in the pic, a plateful of garlic bread. None was left over.

what?!! no Proteinz? you're gonna loose all your gainz!

[mharrislove]

Just catching up in here...outstanding workouts, my friend. You are doing some great work under the bar during squats, and the back work via BB rows and chins is just first rate. I could go on about the lunges, but really, by now you know...

[ironwill2008]

The progression seems to be going well with your simplified semi-full-body routine, Bill. I'm finding the same thing.

Can't ask for more than that!

Hey, Vox; thanks! While progress has slowed a bit (totally expected), things are still moving forward. And I agree, can't ask for much more.

Are you planning to re-open your journal?

That's because they were.

I dunno how you do that kind of weight.

While I never allow myself to think,"Geez, this is heavy" right before a set, I'm to the point with Lunges where the weight is substantial. I just got my reps yesterday, and it will probably be a little slower-going from here on out. I really want 275x3, something I haven't done in years.

They're just like any other lift, Jim. I started out with them ~17 years ago, with a quarter on each end of the bar. A couple of pounds here, another rep there, and it adds up over all that time. I hate to talk about what I "used" to do , but back in the day, we (my training partner at the time, and I) would really work that lift.

Word. Great job Bill.

Enjoy the well earned rest tomorrow.

Thanks, Tony. My legs and PC are a bit fatigued this morning. Feelsgoodman!

Have a good day yourself, bud.

Barbell Lunges were super impressive. Much respect Bill. Seriously.

Thanks, Rich. I'm very focused on getting back to 275x3 there. I expect it will take a couple of months, but I'm in no hurry.

what?!! no Proteinz? you're gonna loose all your gainz!

Lulz. I expected a reply like ^^^^this, and actually originally captioned the meal pic with a long explanation of why no meat/fowl/fish was included (there was no reason, actually; it's just the way the meal shaped-up, based on what I'd already eaten), but deleted it at the last minute.

When we ate that meal, I only needed another 60 grams of protein to hit my 200 for the day, got 16 grams from the milk, and was going to eat another meal that evening anyway, which included some ground sirloin and another glass of milk.

Just catching up in here...outstanding workouts, my friend. You are doing some great work under the bar during squats, and the back work via BB rows and chins is just first rate. I could go on about the lunges, but really, by now you know...

Thanks, MH. I'm working hard to inch my way forward. I've pretty much used up all the quick progress in all the lifts, and things will probably slow down a bit from here on out, but that's expected,and I'm good with it. I'll work just as hard to add 2 1/2 pounds to the bar over 3 weeks as I would to add 10 every week. Progress is progress; it'a all the same to me.

[VoxExMachina]

Hey, Vox; thanks! While progress has slowed a bit (totally expected), things are still moving forward. And I agree, can't ask for much more.

Are you planning to re-open your journal?

I've debated it, Bill, though I have to come to grips with what I'd want to post and how. I use my iPad more now at home, which makes it a bit more difficult to add all the [b], [I], [color] type formatting tags. So I could go with a more "giving a general update" type deal instead of listing all the exercises, sets, reps, etc., but I'm not sure that would be useful in any way.

[ironwill2008]

I've debated it, Bill, though I have to come to grips with what I'd want to post and how. I use my iPad more now at home, which makes it a bit more difficult to add all the [b], [I], [color] type formatting tags. So I could go with a more "giving a general update" type deal instead of listing all the exercises, sets, reps, etc., but I'm not sure that would be useful in any way.

I understand, Vox.

If you decide some time in the future to re-open, just be sure to let me know.

[billb7581]

As always, you're lifts are sick .....mad jelly.



Just curious Bill, what kind of Macros do you shoot for on an average day, not even the exact calories, just the percentage Protein Carbs and Fat?

Also, in a completely unrelated question, is there any reason that All Pro routine wouldn't be suitable for my wife? She's currently doing it with me, but I just figured I'd ask.

Thanks in advance for your insights, they have helped me immensely.

[ironwill2008]

As always, you're lifts are sick .....mad jelly.

Thanks, Bill. It's all relative. stick with it, and you'll move right past my numbers eventually.

Just curious Bill, what kind of Macros do you shoot for on an average day, not even the exact calories, just the percentage Protein Carbs and Fat?

I aim for 3200 calories per day, broken down this way:

*200 grams protein

*100 grams fat

*The remainder of my 1500 needed calories is from mostly carbs, but if I feel like it, I'll sometimes eat an equivalent amount of calories from more protein and/or fat.

*What's most important is to get those minimums of protein and fat. Everything else is a matter of getting enough calories while also making sure to get adequate vitamins and minerals (micronutrients).

*Until such a time as I decide I might want to do a serious cut, nothing need be any more detailed or complicated than the above. True story.

Also, in a completely unrelated question, is there any reason that All Pro routine wouldn't be suitable for my wife? She's currently doing it with me, but I just figured I'd ask.

Barring some medical issue, there's absolutely no reason why AllPro's won't work very well for anyone. What's most important is to learn the lifts properly, start out light, Light!, and then stick to the program like glue.

Thanks in advance for your insights, they have helped me immensely.

YW; just trying to pass it along.

[ArchAngel'73]

Incline Smiths really stick out for me, as my chest is teh weaksauce.
Nice work Will.

How ya feeling brother?

[ironwill2008]

Incline Smiths really stick out for me, as my chest is teh weaksauce.
Nice work Will.

Hey thanks, Brian. I'm just a whisker away from 2 plates there, someplace I haven't been in a while. If my shoulders hold out (okay so far) I'll be good to go. I'd be pretty happy ti Incline 225x5, even on a machine.

How ya feeling brother?

I feel good, thanks, and hope you are as well.

Woke up this AM a little bit stiff in the glutes/hams, no doubt from Lunges, but that's good; I know I did some work. Took Sherman for a long hike earlier today; it's sunny and in the low 60s after an entire day of thunderstorms and high winds yesterday.

[ArchAngel'73]

Hey thanks, Brian. I'm just a whisker away from 2 plates there, someplace I haven't been in a while. If my shoulders hold out (okay so far) I'll be good to go. I'd be pretty happy ti Incline 225x5, even on a machine.


I feel good, thanks, and hope you are as well.

Woke up this AM a little bit stiff in the glutes/hams, no doubt from Lunges, but that's good; I know I did some work. Took Sherman for a long hike earlier today; it's sunny and in the low 60s after an entire day of thunderstorms and high winds yesterday.

People underestimate machines, you and I don't.
Muscles can't tell from what they're being stimulated.


but I'm asking about you...you've suffered a loss and I care about ya bro.
PM box always open.

[ironwill2008]

People underestimate machines, you and I don't.
Muscles can't tell from what they're being stimulated.

Agreed. Gravity doesn't disappear just because the weight gets loaded onto a machine. Work still must be done.

but I'm asking about you...you've suffered a loss and I care about ya bro.
PM box always open.

Thanks, Brian; I'm okay. It's just tought to think about how bad the grandkids feel.

[FlaIronMind]

What? No Seinfeld reference in response to you "big salad" meal? I am disappointz.

Great work Bill. Very well done.

[wedjim]

In honor of your food porn, I had some pisketies myself tonight, but the protein enrich ed versionz. My salad wasn't nearly as purty though. haha

[The Shoeless Wonder]

In honor of your food porn, I had some pisketies myself tonight, but the protein enrich ed versionz. My salad wasn't nearly as purty though. haha

this made my head hurt

[ironwill2008]

What? No Seinfeld reference in response to you "big salad" meal? I am disappointz.

LOL. While I'm a big fan of Seinfeld (possibly the best-written sitcom ever), I'm not nearly as well-versed in it's nuance as some of youse guise. Man, that show could, and still does, bring teh lulz.

Great work Bill. Very well done.

Thanks. I'm working on putting togther a good full week, and I'm ready for tomorrow's session right now.

In honor of your food porn, I had some pisketies myself tonight, but the protein enrich ed versionz. My salad wasn't nearly as purty though. haha

I'll tell ya, for a simple-to-fix tasty and nutritious meal, pasta is hard to beat. I froze a couple portions from the vat of Marinara sauce I cooked up, to be brought out again soon.

My wife is responsible for the amazing salads in the meal pics. Grape tomatoes (available and tasty all year 'round), kalamata olives (food of the gods), red/orange/green bell pepper, fresh 'shrooms, the freshest-looking greens of the day, the whole nine yards. We eat at least one salad each day, and other veg with the other meals.

this made my head hurt

You probably didn't like the croutons in there either!

[storm1507]

Sorry I've been MIA in here for a while Bill. Time is limited.


I hate missing this journal because all of the good info AND I can't just read the last page to catch up. I have to go back several pages to make sure I didn't miss anything.

Keep up the good work.

BTW, I can still remember playing w/ Dad's duty Shepherds when I was 4. Dad always said he knew I would be a dog guy because very few people could deal with one of his dogs. Apparently one of them was a mean SOB, but I didn't notice.

[billb7581]

Barring some medical issue, there's absolutely no reason why AllPro's won't work very well for anyone. What's most important is to learn the lifts properly, start out light, Light!, and then stick to the program like glue.

OK cool... she was just at the Dr, no restrictions, the only thing I had to modify is some of her exercises are done with dumbells to make the progression/deload days work out right. She was having some pain in her shoulder OH pressing the bar, so she uses dumbells for all her sets of OH press. Not sure if it is an ROM issue, or a she needs to build the muscles up more, but the dumbells seemed to have cured it.

[ironwill2008]

Monster, monster, monster thunderstorm rolling through here right now. Tornado warnings, one actually reported about 10 miles South of here. I'll see if I can get this sessioon posted before we lose any utilities.




Had a good session today. Numbers didn't move much, but effort was there, so I'm good with it. Today's training was:

Deadlift
135x10 W/U
225x5 W/U
275x3 W/U
315x1 W/U
360x4
360x4
360x4
360x4
400x2
430x2
360x7 Missed it by a rep

430x2

Barbell Curl
bar x10 W/U
65x3 W/U
85x1 W/U
110x4
110x4
110x4

Smith Machine Flat Press
95x10 W/U
135x5
155x5
175x5
205x5
240x3

Took me an hour and forty five minutes to work through this session. I took plenty of time between sets of Deads to give myself my best opportunity to get all scheduled reps. The 4x4s went well, as did the 80% double and the 90% double. On the 8-repper, I got my first 6, slightly hitched the 7th, and called it a day. I might have struggled that 8th all the way up, but even if I had, I wouldn't have been able to count it. A good effort today, and I'm pleased with what I was able to do on all the sets, but I'll stay at this same weight next week, and get 'em all.

Barbell Curls were a challenge today. I managd to match last session's work but couldn't advance. Based on the effort expended on Deads, I'll still consider it a victory.

Same with Flats; I met last session's numbers, so I'll stay at the same load next time.

Overall, I'm pleased with the session, especially Deadlifts. Even though I didn't quite qualify to add weight next week, I got within 1 rep of doing so on bumped loads. I'll rest tomorrow and Sunday, and then hit 3-plate squats, Chinups, and Seated Presses on Monday.

Post-Workout meal was a quick-to-prepare egg/cheese/bacon sammich on a whole-wheat bagel and a glass of cold milk.

[rpaul11]

nice heavy deads Bill. Careful with those storms. Pretty nasty here too, withouth the tornados.

[jdtemple]

I wrastled with some deadlift demons myself today. You aren't alone!

[ironwill2008]

nice heavy deads Bill. Careful with those storms. Pretty nasty here too, withouth the tornados.

Thanks, Rich. It was a good session; I'm worn out!

The brunt of the storm has passed here, and we've still got power and teh internetz, so it's all good. Til the next one!

I wrastled with some deadlift demons myself today. You aren't alone!

Hey, jd, what's up!

Good deal on you getting in a Deadlift session. Very few other exercises can do for a guy what deads can do.

Thanks for visiting my journal.

[wedjim]

Wow, always impressed, but 430 x 2, major props Bill!
Hope you made it thru without some of that serious damage I saw on the tv. Scary stuff!

[The Shoeless Wonder]

havent been around lately. are you doing 531?

[ironwill2008]

Sorry I've been MIA in here for a while Bill. Time is limited.


I hate missing this journal because all of the good info AND I can't just read the last page to catch up. I have to go back several pages to make sure I didn't miss anything.

Keep up the good work.

Thanks, Will. I'm fortunate to have a lot of knowledgeable and motivated posters visiting this journal. We all benefit.

BTW, I can still remember playing w/ Dad's duty Shepherds when I was 4. Dad always said he knew I would be a dog guy because very few people could deal with one of his dogs. Apparently one of them was a mean SOB, but I didn't notice.

I'm right with you on this. People who are into dogs are well aware of the fact that there's a lot more to them than meets the eye. Dogs are also very perceptive of how people feel about them.

OK cool... she was just at the Dr, no restrictions, the only thing I had to modify is some of her exercises are done with dumbells to make the progression/deload days work out right. She was having some pain in her shoulder OH pressing the bar, so she uses dumbells for all her sets of OH press. Not sure if it is an ROM issue, or a she needs to build the muscles up more, but the dumbells seemed to have cured it.

Good move switching to exerises that are pain-free. Joint health is a priority for every trainee, and especially those who are beginning at an advanced age.

Wow, always impressed, but 430 x 2, major props Bill!

Thanks, wj. That session was plain old hard work, but I wasn't expecting anything else. It would have been great to have been able to complete the 8-rep set at the end, but I was tapped. I'll go after it again next go-around.

Hope you made it thru without some of that serious damage I saw on the tv. Scary stuff!

We were fortunate here; the worst of it was above and below us, and mostly what we got was heavy, wind-driven rain and a lot of lightning.

havent been around lately. are you doing 531?

Hey, Shoe. I'm primarily working on my Deadlift, and am using Magnusson/Ortmayer for that purpose. The remainder of my routine is a mix of exercises that I feel need strength improvement. The different set/rep schemes are based on past practice and what I've found works well for me.

I had been doing a simple ramped 5x5 for Deadlifts, training them every other week, with the alternate weeks being used for Good Mornings in place of Deads. It worked pretty well for a while, but I could tell my overall work capacity was beginning to slip from working on a split for the past year, and putting more focus on the basics was what I need at this time.

My plan is to ride this current hybrid routine until I feel like I don't have anything more to gain from it, and then I'll evaluate where I'm at, and put together a more-conventional bodybuilding split to address any lagging areas based purely on the mirror.

[proud_polack]

430x2 on the deadlifts!! Looking strong as ever, Bill!

[pcaracer]

What a nasty looking season Bill. To continue on for the rest of the workout after that dead session took some mental toughness for sure.

I need to carry some of that to my lift day which has been lack luster lately. At least I'm dead lifting again. One pound at a time....

[ironwill2008]

430x2 on the deadlifts!! Looking strong as ever, Bill!

Hey, Mike! Thanks. I knew that session was going to be a grind, but a 'good' grind. I'm pleased with the way the entire week went, and will be rested up for Monday.



How's your rehab going, and are you planning a return to your journal?

What a nasty looking season Bill. To continue on for the rest of the workout after that dead session took some mental toughness for sure.

Halfway through the session, the lights started to occasionally flicker a little. I had already made up my mind I was going to finish the session even if it was with flashlights and candles. The storm finally blew out of here later that evening.

I need to carry some of that to my lift day which has been lack luster lately. At least I'm dead lifting again. One pound at a time....

I'm sure your not being able to go at it 100% is having some effect on your motivation, but you just have to find a way to suck it up and keep moving however you're able. It's easy to move forward when everything's A-okay, but toughing it out when things are less than how we'd like them is what really defines how we're going to eventually progress.

[proud_polack]

Hey, Mike! Thanks. I knew that session was going to be a grind, but a 'good' grind. I'm pleased with the way the entire week went, and will be rested up for Monday.

How's your rehab going, and are you planning a return to your journal?

Unfortunately my "posting" is limited to youtube for now. My leg is slowly coming around. I had an appointment with the specialist at Temple University Hospital and he gave me an all clear for leg extensions and "light" slow, controlled leg press for now. He said in 6 weeks I can ease into squatting and deadlifting again. I'm glad the weeks have been going by quickly enough that 6 more weeks honestly doesn't seem quite so long anymore. I'll keep my O 35 crew up to date though.

[mharrislove]

Good haul from the floor today, Bill. You plan to keep the load steady and hit it again makes sense; in for the squats the next time around!