Iron619's Strength Training Journal

[RipStone]

Sounds like you are choosing the perfect time to deload(re; yawning, weak shins, etc). Despite the tiredness, your lifts are still damn impressive!

[gymratluke]

275 lb FRONT SQUATS GOOD STUFF!

[iron619]

Sounds like you are choosing the perfect time to deload(re; yawning, weak shins, etc). Despite the tiredness, your lifts are still damn impressive!

Hey man, thanks for your comments. Before the week started, I was thinking of extending my loading period to four weeks, but I'm glad I didn't. My next 3-week wave will be pretty intense, as I plan to increase the volume and intensity even higher, as well as adding ME and DE work for my bench. Thanks again!

[iron619]

275 lb FRONT SQUATS GOOD STUFF!

Thanks dude! I'm just trying to build up to my previous (pre-injury) best of 315x3 for these front squats.

By the way, I'm liking your journal.

[gymratluke]

Thanks dude! I'm just trying to build up to my previous (pre-injury) best of 315x3 for these front squats.

By the way, I'm liking your journal.

Ah you like?! AWESOME!

Holy crap man, 315x3 on fronts? I cant even imagine!!!

[iron619]

Ah you like?! AWESOME!

Holy crap man, 315x3 on fronts? I cant even imagine!!!

Thanks brother; you are making me feel somewhat, dare I say, strong!! lol

[iron619]

Flat Dumbbell Bench Press: 120x4

One-Arm Dumbbell Rows: 130x4

Seated Dumbbell Shoulder Press: 95x4

Weighted Pullups: BW+35x4

Close Grip Bench Press: 300x1; 285x3 (totaling 4 reps)

Standing Dumbbell Preacher Curls: 45x4

Comments: I enjoyed this training session. I reminded myself that this was my deloading week. From my Monday and Tuesday night training sessions, and in conjunction with the way I have been feeling all week (tired, lethargic, sleepy..etc), I decided to decrease my volume during my deloading week. I was suppose to do 2 sets for each exercise; instead, I did 1 working set for each exercise. Since I only did 6 exercises, this training session went by very fast, and I like that! . Don't be fooled--even though I didn't do much volume, the load I lifted at was pretty high. The first exercise I did was the Flat DB Bench Press. Once again, getting into the starting position is the toughest part. The weight itself felt pretty challenging, though I know I could of done more reps. I have been diligent in sticking to my program, and this week, my deloading phase called for 4 working reps. Next were the One-Arm Dumbbell Rows. These felt pretty good too; I have no complaints. Then I did Seated Dumbbell Shoulder Presses. The 95s were the most I've done in a very, very long time. I think the most I've ever done on these were 110s for maybe 5 or 6 reps. Anyway, these felt great. My left arm is the only one that I struggle to get the weight up with, so basically, it's the smaller stabilizing muscles that have been neglected which is kind of holding me back from doing heavier. I don't have anyone to ask for a "spot", and even if I did, I would prefer to be able to handle the weight by myself. At any rate, these felt great. I am slowly getting stronger on the weighted pullups. I am not in a hurry to do heavier dumbbells with this exercise. As with all my exercises, quality and ROM is the important key. These also felt great. Then I did CGBP. This is where things got interesting. You will notice that I did two "sets"; the first with 300x1; the second with 285x3. Keep in mind that I must complete 4 total working reps per exercise today. I remembered from last week that I easily completed 275 pounds with the CGBP. I figured I try to get the big 300 on the CGBPs. Well, it felt heavier than I thought! . I managed to get the first rep perfectly fine, however, from the feel of the weight, I knew I couldn't get 3 more clean complete reps--I had to re-rack the barbell and strip some weight off. I decided that 285 should be fine, and it was. I knocked the remaining 3 reps out with moderate struggle. Lastly, I did Standing Dumbbell Preacher Curls. Since my volume was lower than usual, I went ahead and used the 45s with this exercise. This was pretty tough for me (remember, I never really did curls as a newbie!). Overall, I enjoyed getting in and out of the gym in a timely manner, and I was especially happy with the weight I used for each exercise (yes, even the CGBP). Despite the fact I couldn't get the 300 for all 4 reps, I still went up 10 pounds from my previous week's set of 275 . Overall, a great training session.

[RipStone]

Nice deloading workout!

I also struggle at times to get DBs into posistion. Often I feel that getting the DBs up is harder(and drains me) than the actual exercise!

Just curious, what kind of grip, distance-wise, do you impliment for CGBP?

[dbcb314]

cgbp will sneak up on your ass. You think you can do a lot more weight than your really can or rep it out for eternity and then your triceps just die on you. pretty sneaky

[gymratluke]

cgbp will sneak up on your ass. You think you can do a lot more weight than your really can or rep it out for eternity and then your triceps just die on you. pretty sneaky

Very sneaky indeed!

[iron619]

Nice deloading workout!

I also struggle at times to get DBs into posistion. Often I feel that getting the DBs up is harder(and drains me) than the actual exercise!

Just curious, what kind of grip, distance-wise, do you impliment for CGBP?

Thanks man! For CGBP, from thumb to thumb, I would say the distance is roughly only five inches apart. Generally, I put my pinky fingers on the rings of the barbell, but sometimes, I may place the pinky right on the outside of the rings on the barbell. Also, for some odd reason, I prefer lifting CGBP with the dead man's grip (thumbless); I don't know why, but it feels more comfortable this way. I know, strange...

[iron619]

cgbp will sneak up on your ass. You think you can do a lot more weight than your really can or rep it out for eternity and then your triceps just die on you. pretty sneaky

Yeah, I experienced this for the first time last night . I was gonna mention something similar to what you said; thanks for the warning!

[homelifter]

300x1 and 285x4 is some pretty strong CGBPing. Nice looking workout.

[iron619]

300x1 and 285x4 is some pretty strong CGBPing. Nice looking workout.

Hey man, thanks for your comments. I just have to remind myself to be patient and follow the progressive loading plan and not to jump ahead like I tried doing with the CGBPs.

I see you have a journal as well, so I'll definitely snoop around there and maybe throw some comments and advice your way.

[USMARINE8152]

hey nice numbers...o ya im gonna be going into the reserves!

I figure four years of active and 4 years of reserves...i mean i could be recalled any way.

[iron619]

hey nice numbers...o ya im gonna be going into the reserves!

I figure four years of active and 4 years of reserves...i mean i could be recalled any way.

Thanks man. Good luck with the reserves! I am still pondering the decision whether to go back or not. What is your rank? I will wait until summer and fall semester is over before I decide to commit to anything.

[iron619]

Though scheduled to, I did not train today. Since this is my deloading week, I reduced the volume (again). I only missed out on doing 1 set of conventional squats, lunges, good mornings, and calf raises (So I missed a total of 4 sets). Of course 4 sets is easily doable, but it's only 4 sets. Today, I decided to listen to my body and get an extra day of rest. My calorie consumption leading up to my training schedule sucked today, as well as inadequate sleep the night before. Lastly, this is just a deloading week anyway-it's wasn't a normal training session. These are my reasons to justify skipping my workout today. I felt very tired after I got off work and school. When I came home after school (8:30pm--we got out early), I went straight to bed. I have Saturday and Sunday off, so I will enjoy these two days and will be ready for battle on Monday. See you all then.

[USMARINE8152]

im a Sergeant. I liked it a rank to have some power but not to much responsibilty.

[RipStone]

Though scheduled to, I did not train today. Since this is my deloading week, I reduced the volume (again). I only missed out on doing 1 set of conventional squats, lunges, good mornings, and calf raises (So I missed a total of 4 sets). Of course 4 sets is easily doable, but it's only 4 sets. Today, I decided to listen to my body and get an extra day of rest. My calorie consumption leading up to my training schedule sucked today, as well as inadequate sleep the night before. Lastly, this is just a deloading week anyway-it's wasn't a normal training session. These are my reasons to justify skipping my workout today. I felt very tired after I got off work and school. When I came home after school (8:30pm--we got out early), I went straight to bed. I have Saturday and Sunday off, so I will enjoy these two days and will be ready for battle on Monday. See you all then.

Rest...does a body good. Enjoy the weekend man.

[iron619]

im a Sergeant. I liked it a rank to have some power but not to much responsibilty.

Yeah man, I enjoyed being a Sergeant. I got promoted during Operation Enduring Freedom (OEF/OIF), while in Kuwait/Iraq in 2003. I'm not sure if you already went to Sergeant's course while on active duty, but I don't think they will make you in the reserves.

[iron619]

Cardio: Elliptical Machine, 1 Hour

Comments: I wasn't planning on including any cardio sessions in my journal, but I haven't done hardly any form of cardio in a long time, and I figured that my cardiovascular system would benefit from it. Besides the health benefits, I ate entirely way too much crap this weekend (Sat & Sun ), so I decided that I could try to "make up" for the additional calories.

I look at my normal training program as a form of cardio in itself; (the high intensity, heavy-azz weight [], then a period of rest, then repeat) as a type of interval training. I also always do 10 minutes of elliptical before lifting any weights. Perhaps I will do this extra-long cardio session weekly. As we all know, our heart is the most important muscle in our body, so perhaps I should at least give it a decent session every week. As of now, I will play it by ear.

EDIT: I want to mention that my cardio is normally done with low to moderate intensity.

[RipStone]

Being able to do an hour of cardio when cardio isn't a regular part of your training is a good sign that you are already in good CV shape. Well done.

[iron619]

Being able to do an hour of cardio when cardio isn't a regular part of your training is a good sign that you are already in good CV shape. Well done.

That's good to hear; thanks man! I should of also stated that my cardio is normally done at low-moderate intensity. As the time increases, I simply increase the resistance.

[_Lifter4Life_]

Your one strong mofo. I been following just not posting, but you are strong dude, making me feel week hehe.

Lifter,

[iron619]

Your one strong mofo. I been following just not posting, but you are strong dude, making me feel week hehe.

Lifter,

Hey man, thanks for your comments and support! I briefly looked over your journal and saw that you recently started one, so perhaps I can join you as you progress in the iron game. Thanks again!

[homelifter]

Hey man, thanks for your comments. I just have to remind myself to be patient and follow the progressive loading plan and not to jump ahead like I tried doing with the CGBPs.

I see you have a journal as well, so I'll definitely snoop around there and maybe throw some comments and advice your way.

Stop by any time. Advice is always welcome. No ego here. I lift again Tuesday night, so look for an update on Wednesday.

[iron619]

ME Work-Incline BB Bench Press: 315x1 (91-92% of 1RM)

Incline Barbell Bench Press: 275x5, 280x5, 290x5

Bent-Over Barbell Rows: 255x5, 275x5, 285x5

Seated Barbell Shoulder Press: 225x5, 225x5, 225x5

Weighted Pullups: BW+30x5, BW+35x5, BW+35x5

Weighted Dips: BW+105x5, BW+110x5, BW+110x5

Barbell Curls: 105x5, 110x5, 115x5

Comments: An excellent training session today! I started doing ME work today. I will do DE work on Thursday. I wanted to do at least 90% of my 1RM for Incline Barbell Bench Press. I really don't know what my 1RM is, but the most I've ever done on this exercise was 345 pounds, so I am going off that number. For my first ME session, I did 91-92% of my 1RM. This felt pretty good, and I also felt that I could of gone heavier. Not a problem though; I will simply adjust for next time. I only did 1 set of ME work because for ME work, you want to lift a minimum of 90% of your 1RM. Well, the way I have periodized my training, I am often times nearing that percentage anyway. As the weeks progress, I will be working closer and closer to my 1RM for everything. Based on this, eventually the ME work will be very similar to my other sets! I also do not want to compromise my strength for the remaining exercises. Due to these reasons, I will only do 1 working set of ME work. I still haven't decided how many sets for speed bench I will do. I am thinking of just 6 sets of 3; I will ponder this situation before my Thursday workout. Anyway, after doing the ME set, I started my normal training program. I really enjoy doing Incline Barbell Bench Presses. I love the feeling of the stretch I get when the bar touches my chest; I feel pretty strong on these. Next were BB rows. These felt great too! Soon I will be cracking the 300-pound mark on these again, just as I use to. I am still mentally cautious about going too heavy due to my previous two sciatic nerve injuries that took me out of the gym for nearly eight weeks. This was the exercise that took me out on both occasions too! I am being careful for these, but at the same time, I don't want to hold myself back. Anyway, next up were the shoulder presses. I am not very happy with my 225-pound presses. The reason being is because I have gone as heavy as 275 pounds for reps on these. I understand that this was the third exercise that I did and my triceps and delts were decently fatigued due to the previous exercises. I also know that if I started my routine with shoulder presses first, I would be doing much more weight, however, I still think I should be doing more weight on these. It still feels pretty good though. We'll see what happens in the upcoming weeks. Next were the weighted pullups. I can tell that I am getting stronger with this exercise, and I like that! I think once I start straping on the 50s to my dip belt for reps, I will be happy. Then I did weighted dips. Out of all the exercises I did today, this exercise actually felt the hardest to do. I love doing dips! I was thinking about how strong I would be on these, considering that my first set on weighted dips would be my 13th heavy set of the night, not to mention I already did two heavy pressing movements and a set of ME work. Well, these felt good, and believe it or not, I could of gone heavier tonight, but I decided to stick with my program. The hardest part of this lift is when I barely lock my elbows out during the top portion of the movement. I think this will also help me increase my bench. I am anxious to use the 115s next. Barbell curls were the last exercise of the night. I went up to 115s on these, but my wrists and forearms were kind of hurting. Overall, an excellent training session, and I am satisfied with the numbers I got today!

[dbcb314]

damn nice work


doing incline bench press is a lot of deltoids.... that is why your shoulder press wasn't up to you satisfaction (even though it is a ****load of weight)

[gymratluke]

Looks like I have some work to do

[_Lifter4Life_]

Hey man, thanks for your comments and support! I briefly looked over your journal and saw that you recently started one, so perhaps I can join you as you progress in the iron game. Thanks again!

Im down with that bro. Time for me to play catch up.. haha yeah right

Lifter,