Ironwill2008 V2.0

[-Lucifer]

Sorry man. Forgot the not srs here. Was kidding. I agree with you, but like my creatine, and a few other things at times, but no Vitargo. Lulz. $$$$$$$$$$

After I looked it up I rolled my eyes, lol. I was a bit surprised people even bought that crap.

[ironwill2008]

When looking at delt specific exercises for a newer lifter (me!), what one lift would you recommend for front delt work and what lift for rear delt work.

For front delts--- this is a little more involved that you might first think. Most guys already get plenty of front delt work from chest exercises (any type of bench press; barbell/dumbbell/machine will heavily work front delts) as well as any type of Shoulder Press.
That being said, Front Raises, either with a barbell or with dumbbells, will work them directly.

For rear delts--Face Pulls; by far the best rear delt exercise you can do, IMO.

Also, once again claiming ignorance by asking exactly what is being hit with the One Arm Leaning DB Raises. My guess is the medial delt???????

Yes, middle delt, primarily. Fronts will get involved as much as you allow your arm to drift towards your midline. There are a couple of advantages to doing them with one arm at a time, and leaning into the working arm. The first is that doing them unilaterally, you can use more weight, since you only need to control the one arm. The second is that with the lean, it helps take the traps out of the exercise (they still will be involved, but to a lesser extent than if you were standing up straight), thus putting a bit more of the work directly on the middle delt.

Throw in the added feature of eliminating rest times between sets, and going directly back and forth from one arm to the next, non-stop, and you have the makings of a real delt-killer.

And I am married to a science teacher that teaches Anatomy!

With all due respect to her education, anatomy students aren't the best source of bodybuilding information! (srs)

Lol at the ribbing re your leg colouring Bill - I must admit they are almost blue!

That's right--kick a guy when he's down!




j/k!


It's the camera! That's my story, and I'm sticking to it!

The white bean chilli looks amazing.. and of course so are all of the workouts

Enjoy the rest of your day.

Thanks, Dee. I like that dish too, but my wife would eat it every day of the year, I believe. She absolutely loves it!

[ironwill2008]

After I looked it up I rolled my eyes, lol. I was a bit surprised people even bought that crap.

That stuff was the rage in the muscle mags a few years ago, and then it kind of went away, no doubt due to the ridiculous price. When that thread mentioned popped up in the O35 a few weeks ago, I was really surprised to see some guy posting about buying it.

[rpaul11]

Hey Bill. Just swingin through to see whats up

[ironwill2008]

Hey Bill. Just swingin through to see whats up

Hey, Rich. Headed into the kitchen in a minute to fix dinner.

What's new?

[Tifflex]

Wow you smoked the calves. How are they feeling?

Snow and ice suck by the way...lol. I haven't been able to walk Lexie all week, so we're both a little antsy. The temperature is supposed to be warmer tomorrow; hopefully the ice melts.

Have a good one!

[Meatpants]

After I looked it up I rolled my eyes, lol. I was a bit surprised people even bought that crap.

That stuff was the rage in the muscle mags a few years ago, and then it kind of went away, no doubt due to the ridiculous price. When that thread mentioned popped up in the O35 a few weeks ago, I was really surprised to see some guy posting about buying it.

It's actually still being pimped pretty hard in the supp section. Even a rep.

To each their own I suppose.

[-=FLEX=-]

Good job yesterday Bill.

Did you think maybe you might have made some gains on those leaning raises if you rested between sets?

-=FLEX=-

[ironwill2008]

Wow you smoked the calves. How are they feeling?

Thanks! No DOMS, as usual. I'm already looking ahead to training tomorrow. T-Bar Rows, Chins, and Good Mornings.

Snow and ice suck by the way...lol. I haven't been able to walk Lexie all week, so we're both a little antsy. The temperature is supposed to be warmer tomorrow; hopefully the ice melts.

Have a good one!

Winter storms can be a real drag if you aren't accustomed to them, and your city has no means of dealing with all the problems they can bring. My wife has an AWD Honda CRV, and if that won't get us where we need to go, I bring out the other ride--a Chevy S10 4X4 pickup with some huge rough-tread tires. If that thing won't get us there and back, we didn't need to go in the first place!

It's actually still being pimped pretty hard in the supp section. Even a rep.

To each their own I suppose.

I'm surprised anyone is still interested in that stuff. It's only claim to fame is fast digestibility, but the only guy who could use something like that is an endurance athlete right out on the ragged edge, like Lance Armstrong. No relevance at all to a weightlifter or bodybuilder.

Good job yesterday Bill.

Thanks, Jim. I had a good day overall.

Did you think maybe you might have made some gains on those leaning raises if you rested between sets?

I did make a slight improvement in my shoulders in this last few months, IMO due in large part to those Laterals. It's just time to move to something else for a while, and then probably come back to them in the future.

[400Lb Gorilla]

Thanks! No DOMS, as usual. I'm already looking ahead to training tomorrow. T-Bar Rows, Chins, and Good Mornings.

in for goodmorning pics (no homo)

you did smash the calves hard Bill i would probably have trouble putting my feet flat the next day

[ironwill2008]

in for goodmorning pics (no homo)

you did smash the calves hard Bill i would probably have trouble putting my feet flat the next day

I'm already amped-up to hit it tomorrow, G.

No calf DOMS at all today. I'd hate to think what I'd have top do to them to actually make them sore the next day.

[2nd_chance]

Smith Machine Seated Press
135x10 W/U
167x5
167x5
167x5


1-Arm Leaning Lateral Raises of Fear...done with no rest between sets
45x11
45x7
45x7
45x4

Great 1-2 punch on the delts Bill. You are really lighting up those leaners..... or should I say they are really lighting you up? Lulz... either way, great job!

Smith Machine Flat Press
135x10 W/U
225x10
225x9


Smith Machine Incline Press
205x9
205x8

Solid benching after a thorough thrashing of the shoulders is always impressive on your Wednesday workout Bill. I still have never put these 2 bp's together.

[IronCharles]

Calves are getting stronger nearly every week, but so far, no change in the mirror. Just about every workout, I'm eyeballing them in the mirrors, looking for a change; I'll see some eventually, if I keep hammering them.

No calf DOMS at all today. I'd hate to think what I'd have top do to them to actually make them sore the next day.

This is interesting, since we seem to be polar opposites in regards to calves.

Calves are the one muscle group that I can always depend on to be hurting for 3 days after I train them. And, I don't see them becoming very much stronger, however, I do see them getting bigger. I've put an inch and a half on my calves in the past two years. Of course, you've been training a lot longer than I have, Bill...... I imagine you're a little closer to your genetic potential than I am, and thus the difficulty in noticing regular gains.

How long are you holding the contractions on your calf raises? I found out a while back that I was actually going too heavy, and bouncing the weight without stopping at the top. Once I drastically cut the weight and started holding the contraction for a count of two, my calf growth started to take off.

I like your idea of stretching between sets. I'm a big stretcher, and I've noticed over the years that stretching out my calves has given me a better ROM and I believe stronger contractions at maximum flexion. I think stretching is a great tool that helps us develop that mind-muscle connection, and I would certainly recommend it to everyone.


Hope you have an excellent Friday, Bill!

[ArchAngel'73]

I don't have much to offer in this post, you know too much and you don't need the "atta boy's". You know damn well what you're doing and that's why I visit.
I like your sign in your gym.

[storm1507]

Good morning Bill.

Your coloring looks great to me....don't listen to them.

I'll be back later to see some nice back work.

[fitmom43]

Strong Man Is Strong

I really do enjoy reading your journal!!!! Have a Fantastic Friday!

[ironwill2008]

Great 1-2 punch on the delts Bill. You are really lighting up those leaners..... or should I say they are really lighting you up? Lulz... either way, great job!

Thanks, David. I've made some progress with them, but they've stalled to a point where I can't get them moving again, even one rep. Time for a change-up.

Solid benching after a thorough thrashing of the shoulders is always impressive on your Wednesday workout Bill. I still have never put these 2 bp's together.

Thanks! I know it sounds odd, but when I put shoulders first (to prioritize them) I don't really see a lot of loss in strength in the following chest work. Can't explain it; it's probably due to my oddball muscle fiber makeup.

At one time, I put all my bench effort into Inclines, and it served me well. I may go back to that again for a while.

...... I imagine you're a little closer to your genetic potential than I am, and thus the difficulty in noticing regular gains.

I've been training them for a long time, but I have to admit, there have been times when they got the short end of the stick. I'm paying for that now. But man, they are stubborn.

How long are you holding the contractions on your calf raises? I found out a while back that I was actually going too heavy, and bouncing the weight without stopping at the top. Once I drastically cut the weight and started holding the contraction for a count of two, my calf growth started to take off.

I'll hold the contraction for a half-count on the "heavy" day, just enough to really feel it. On the "light" day, I'll hold it a bit longer.

I've actually purposely tried the "bounce" method at one time; it didn't do much for growth either!

I like your idea of stretching between sets. I'm a big stretcher, and I've noticed over the years that stretching out my calves has given me a better ROM and I believe stronger contractions at maximum flexion.

This is one area where I'm putting a little more effort than in the past. I haven't really mentioned it in my journal until now, but I'm making a point to stretch the heck out of them between every set. It certainly can't hurt.

And concerning calf DOMS, I can't remember the last time I had any, but my entire body is pretty much like that. I just chalk it up to all the years of training with no layoffs; the muscles are just used to being put under load all the time. I don't count on it as an indicator of growth, but it is (when it shows up) an excellent indicator of exactly where a certain exercise is putting the load.

When I was a noob, I was instructed to do 10 sets of 10 of any new exercise I started using, and nothing else for that particular bodypart that day, and then to note just where the DOMS was located the following day or two. A very educational method to show exactly what worked what.

I don't have much to offer in this post, you know too much and you don't need the "atta boy's". You know damn well what you're doing and that's why I visit.
I like your sign in your gym.

Thanks, Brian. I appreciate the comment!

Oddly enough, I've gotten a few PM's asking about the "No Smoking" sign!

Good morning Bill.

Your coloring looks great to me....don't listen to them.

LOL! Understood, Will!

I'll be back later to see some nice back work.

I'm going to eat a few meals, and try to get in there a little earlier than usual. It'll depend on what time the photog gets home from work!

Strong Man Is Strong

I really do enjoy reading your journal!!!! Have a Fantastic Friday!

LOL! Thanks! The trick, for bodybuilders at least, is to find a way to get the strength to translate to the mirror! Easier said than done sometimes!

Have a great day yourself, young lady.

[400Lb Gorilla]

I'm already amped-up to hit it tomorrow, G.

No calf DOMS at all today. I'd hate to think what I'd have top do to them to actually make them sore the next day.

Lol you would probably have to hit some seriously high volume to get them sore. I would like to see where your GMs are at too. Do you prefer bent knee or straight leg or a combo of both? I am trying to find the version that will best assist my squats and deads go up easier and so far I am thinking the bent knee version is better for that.

Also, just realized I was unaware that kimm4 and demike had become mods

[ironwill2008]

Lol you would probably have to hit some seriously high volume to get them sore.

I don't know, G. But I bet I'm going to find out, sooer or later.

I would like to see where your GMs are at too. Do you prefer bent knee or straight leg or a combo of both? I am trying to find the version that will best assist my squats and deads go up easier and so far I am thinking the bent knee version is better for that.

I've done them both ways (straight knee/bent knee) in the past, and prefer bent knee for Squat assistance. For me at least, if my knees are locked straight, I feel GMs more in my hams; with a bent knee, I get more lower-back work, where I feel they'll benefit my Squat the most (since my sticking point is coming out of the bottom of the hole).

These really bear some experimenting; they're an extremely valuable assistant if they're done in a way as to help whatever your weak point in other lifts might be.

As a stand-alone exercise for mass, IMO, they're not of great value, insofar as there are many other more-productive mass exercises for the areas GMs hit ( and a little more forgiving of poor form! ).

Also, just realized I was unaware that kimm4 and demike had become mods

Yes, how about that! I was surprised to hear the news myself, on both counts. They'll each do a great job, I'm certain; I've come to know both of them pretty well here, and I couldn't think of any two who might be better.

As an aside, if you are unaware, Kim takes on clients for online training and nutrition consultation. If you might happen to know anyone who is seriously looking for such a service, you might mention this to them. I've read countless posts of hers all over this site concerning nutrition advice, and she has it down cold.

[rpaul11]

As an aside, if you are unaware, Kim takes on clients for online training and nutrition consultation. If you might happen to know anyone who is seriously looking for such a service, you might mention this to them. I've read countless posts of hers all over this site concerning nutrition advice, and she has it down cold.

If I ever hire a trainer or a nutritionist, Kim is definitely on my short list

[ironwill2008]

I felt really strong going in today, and expected to have a good session to carry me into deload week with some momentum. Today's training was:

Back "B"

T-Bar Row PWO (plate weight only)
50x10 W/U
100x8 W/U
150x6 W/U
220x5
220x5
220x4

Chinup
bodyweight x6 W/U
75x4
75x4
75x4

90x2

1-Arm Seated Cable Row PWO
120x10
120x10
120x8

Good Morning
135x3
185x3
205x3
225x3

Completed this session on about 70 minutes. I bumped the weight on T-Bars, and got bumped back down to 5-rep sets. Not sure how much longer I'll be able to sustain progress on these, but I'm game to try. I'm eventually going to go back to a V handle with these, same as I was using before I switched to the T handle.

Picked up one rep @75 on Chins, while the 2-plater stayed at 2 reps. The 2 goes right up, but then a third try goes about an inch! I'll continue to work on these; the goal is 90x5.

Added a couple of reps on Cable Rows. I really like these; good ROM, and they provide a nice lat pump.

Duplicated sets-across on GMs today, so I'll add a little weight next time around.

Post meal today was a grilled Pastrami on Pumpernickel rye sandwich with pepper cheese, lettuce, tomato, and spicy mustard, along with a bowl of white bean chili and a glass of milk. On the side were a dill pickle, some Kalamata olives, and a small lemon rice Greek grape leaf roll.

[ironwill2008]

If I ever hire a trainer or a nutritionist, Kim is definitely on my short list

I agree. Don't know of anyone else I'd recommend.

[Meatpants]

Lookin good Bill. Your quad in that first picture is looking swole.

Glad you where able to close out the week strong.

Enjoy your weekend.

[-Lucifer]

Chins are looking good, Bill. I'm curious, how do you manage to keep the bar from rolling onto your neck while performing the good morning? I've noticed that when I stop doing it for sometime and then get back to it, I always face that problem. Weird.

[Bronzebird]

All right Bill the freight train is still hauling PR's, Food pics, and did I see a Flat Screen TV on the wall? Besides football, what kind of programs or DVD's do you have running in the back ground while the "train keeps a roll'n" ? (me UFC/WEC)

[ZoranM]

T-Bar Row PWO (plate weight only)

220x5
220x5
220x4

Chinup
bodyweight x6 W/U
75x4
75x4
75x4
90x2

Great job on these Bill. GMs look mighty too!

Can't wait to see how the V handle suits ya nowadays Can't say that i can't wait for the deload too though

[storm1507]

Great job Bill.

T-rows and chins once again stand out.

LOL, I believe you have more bars in the corner than we do at our gym in town...srs.

[pharmamarketer]

Bill, very strong rows and nice overall workout. Question for you ( and this is out of curiosity, not a criticism)- Do you find that it is effective to do 2 pull ups with weight on a belt vs lowering the weight and doing a few more reps? I have added weighted dips to my program and wanted a sense of what you have found to be the optimal amount of reps when adding weight to those pull ups

[ironwill2008]

Lookin good Bill. Your quad in that first picture is looking swole.

Glad you where able to close out the week strong.

Enjoy your weekend.

Thanks, Meat. I think my legs got a workout on T-Bars just by standing up with the bar; they felt really heavy yesterday.

Knowing that a light week is around the corner almost always spurs me to have a little bit better session than usual. I hate going into a deload with the thought that I loafed through the last heavy session. Just not good mental prep for deload.

Chins are looking good, Bill. I'm curious, how do you manage to keep the bar from rolling onto your neck while performing the good morning? I've noticed that when I stop doing it for sometime and then get back to it, I always face that problem. Weird.

Thanks, -L. I worked really hard to get that one extra rep on Chins.

I don't have any problem at all keeping the bar in place; there's a "shelf" there where the bar just kind of sits, and then I forcefully press my traps up into the bar, while at the same time pulling it down into my traps. That effectively locks it in place, and it can't move one millimeter. My mentor taught me the tactic when I was learning how to Squat. He said to "Attack the bar; don't allow it to attack you."

I try to explain this same method to noobs who complain about the bar hurting them when they're learning to Squat.

All right Bill the freight train is still hauling PR's, Food pics, and did I see a Flat Screen TV on the wall? Besides football, what kind of programs or DVD's do you have running in the back ground while the "train keeps a roll'n" ? (me UFC/WEC)

Hey, BB! The TV is there for my wife, who spends her cardio time on the stationary bike. She pestered me (love ya, dear!) until I put it up for her!

Great job on these Bill. GMs look mighty too!

Thanks, Z. I'm working hard to get a little stronger so I can use the extra strength to move more weight in the 6-8 rep range this Spring.

Can't wait to see how the V handle suits ya nowadays Can't say that i can't wait for the deload too though

T-Bars felt like I was rowing a '56 Buick. Don't know if I can progress that load at all before I go back to that V handle, but I'll give it my best shot. I really do feel like I'm up for a change here.


I want to try to get to 90x5 on Chins, but again, it's going to be a rocky road.

I think deload came around at just the right time. I'm not really injured or anything, but I can sense that I'm just about over the edge for this 3-week cycle.

Great job Bill.

T-rows and chins once again stand out.

Thanks, Will. I'm progressing, one inch at a time.

LOL, I believe you have more bars in the corner than we do at our gym in town...srs.

LOL! Stuff tends to accumulate over the years. There are two old standard bars there that I haven't used in forever. Those two chrome Oly bars I never use because the knurling is so full of chrome that it's almost like no knurling at all. My old black-oxide no-name bar is a staple; I've had that thing for 15 years now. It's actually to a point where the knurling has been worn down to a point where it doesn't have much bite any more.

I've been looking at, and flapping my gums about buying, an Ivanko bar for about 5 years now. My wife keeps threatening to drive to Columbus and buy it for me. I should let her do it.

Bill, very strong rows and nice overall workout. Question for you ( and this is out of curiosity, not a criticism)- Do you find that it is effective to do 2 pull ups with weight on a belt vs lowering the weight and doing a few more reps? I have added weighted dips to my program and wanted a sense of what you have found to be the optimal amount of reps when adding weight to those pull ups

Thanks, Rob. I'm working hard to get a little bit stronger before Spring.


Right now, I'm working primarily to get stronger in the basic lifts so that I can then use the added strength to lift more weight in the higher rep range that will make me (hopefully) bigger, furthur down the road. For myself, I get stronger around 5 reps, and bigger around 8. But then, again, that's me.

I'm simply going by past experience as far as knowing what will work for me.






For most people, I suggest that once they can do 10 good pullups/chins (whichever), they then strap on enough weigh to bust them back down to 6 reps, and then work to progress that weight back up to 10 reps, at which time they'll add enough additional weight to drop them back to 6 reps, etc. This same advice, IMO, goes for Dips, too.

That said, some people respond to higher reps. It's like everything else in bodybuilding, Rob; pick a starting point/rep scheme, and then see how it works for you, given a fair trial time. If/when something doesn't seem to pan out, change one of the parameters, and try that for a stretch.






One word of caution when weighting Chins/Pullups/Dips; be sure to do at least one warmup set, and maybe more if they're the first exercise of the day. Any of them are very stressful on the shoulders and biceps tendons, and these areas need to be loose and warm before piling on the weight.

[Hibiscus09]

Nice workout Bill! I enjoy the photos.

Yummy on that food photo.

Happy Saturday!!