Ironwill2008 V3.0

[ironwill2008]

Capped off the week, as well as this past 3-week training segment, with a productive session. Numbers didn't move much, but at this stage of the game, just holding my own is a victory. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x5
275x5
315x5
345x5
375x4 heh-vee

Alternate Dumbbell Curl
30x10 W/U
45x8
45x8
50x4 decent form

Dips
bw +45x7
bw +45x7
bw +45x6

Worked my way through here in about an hour. My primary goal today was to meet my 4-rep total on Romnians, and I was able to do so. Son-of-a-gun wuz heavy though. Next goal will be to get it to 5-across, and then add more weight. 4 plates x3 just got a little bit closer.

Was able to pick up an extra decent rep on Curls, so I'll keep the 50s in here for a while longer. I really need to get them up to 5-6 reps before they do me any real good. It's a worthwhile challenge.

Dips didn't advance, but what I got was solid, so I'll take it.

I'll rest over the weekend, and then turn this journal over to Sherman on Monday when deload week commences.

Post-meal was sauteed chicken and veggies over rice, a good salad, some garlic toast, and a glass of milk.

[DivaJana]

Congrats on meeting your 4-rep total on RDLs, and definitely on the 4th rep on curls; progressing those will sure be an interesting challenge!

[brucedelaney]

You're a machine Bill!

[psychodiver9]

Impressive as always. You continue to show that people need to give up the excuses for their lack of progress

[ironwill2008]

Congrats on meeting your 4-rep total on RDLs, and definitely on the 4th rep on curls; progressing those will sure be an interesting challenge!

Thanks, DJ. I was really pleased to go into deload week with some met goals.

Now I have to figure out a way to improve on them after deload.

You're a machine Bill!

LOL. Thanks, Bruce. If that's the case, I'm a high-mileage one!

Impressive as always. You continue to show that people need to give up the excuses for their lack of progress

Hey, Ryan, Thanks. It's simply a matter of never giving up. Even when gains slow down to a snail's pace, there's always something that can be improved upon at every workout.

[irongrandpa]

Hey Bill, I'm still around and hitting the iron, just not much time to post much of anything, the workouts are looking good. I'll stop by when I get a chance.

[storm1507]

Strong dips Bill. Enjoy the deload.

[Bo_Flecks]

Thanks, DJ. I was really pleased to go into deload week with some met goals.

Now I have to figure out a way to improve on them after deload.

Kind of ran into a little of that myself recently, Bill. So I decided it was time to break out the micro-weights again.

[brucedelaney]

Kind of ran into a little of that myself recently, Bill. So I decided it was time to break out the micro-weights again.

LOVE, LOVE, LOVE my 1.25# Plates!

[FlaIronMind]

Strong work remains strong as ever brother...and good food looks good as ever too. Praying that all is well outside of the iron as well my brother.

[HoosierHardGain]

In for Sherman week! Uh, I mean, Deload week!

[ironwill2008]

Hey Bill, I'm still around and hitting the iron, just not much time to post much of anything, the workouts are looking good. I'll stop by when I get a chance.

Hey, Bob! I understand the time constraints; only those who are already retired would understand how quickly the days fly by!

Strong dips Bill. Enjoy the deload.

Thanks, Will. I've finally advanced the Dips to a point where they're a real job. I've got my eye on getting a few reps @ 70-90, but that seems like a long way off at the present.

I'll make the best of the light training week.

Kind of ran into a little of that myself recently, Bill. So I decided it was time to break out the micro-weights again.

It's a solid strategy, but surprisingly not well-known generally. I've occasionally noticed some resistance to using such small increments when the topic comes up in the open forums.


But if we just look at the math, if we are only able to add a paltry 2 1/2 pounds to a difficult-to-further-progress lift in a month's time (which, for most trainees = 4 workouts), that will add up to a thirty pound increase in a year. Not too shabby, especially for a lift that's stalled.

LOVE, LOVE, LOVE my 1.25# Plates!

They're the intelligent trainee's secret weapon.

Strong work remains strong as ever brother...and good food looks good as ever too. Praying that all is well outside of the iron as well my brother.

Thanks, FIM. I'm still working hard to inch my way forward, aided every day by some Good Eats!

In for Sherman week! Uh, I mean, Deload week!

Lulz. Both will make an appearance this afternoon, Hoos!

[doughnutgut]

Been busy I see Bill. Tend to have certain points in the week where real life keeps me from posting. Am able to still lurk though, and lurking is what I am generally good at lately.

Solid session with some steps in progress I see. Nice one there.
The RDL's. I have noticed that the 200 year old belt is generally never in any of your pics. When does it get dusted off? And what for?

Another note. Call me daft Bill but enlighten us folk on your garlic toast.
Ready for Sherman and the lulz of uninterested poses.

Again, solid throughout bud, but time seems to fly around here lately with deload only feeling like a week ago.

[LordGrover]

Another note. Call me daft Bill but enlighten us folk on your garlic toast.

Mmmm. Garlic and toast...
Doesn't look like what I'd assumed... I rub garlic cloves into warm toast then butter but Bill's looks more fancy, maybe even cheese involved.
All ears, iw2k8.

[ironwill2008]

I have noticed that the 200 year old belt is generally never in any of your pics. When does it get dusted off? And what for?

I always wear it for the heavier sets of most compound lifts (an example is the OHP pic from last Monday's training). It's cooler in the gym now with the change in weather, so I'm wearing rag tops more and more, and they cover up the belt; it's under there.

Another note. Call me daft Bill but enlighten us folk on your garlic toast.

Simple recipe, Leigh; melt 1/4 stick of regular salted butter in a small sautee pan, and add a couple of cloves of peeled and crushed garlic (crushed just enough to release the goodness but still remain in one piece). Sautee the garlic for a couple of minutes over medium heat, then discard the garlic cloves, brush some bread with the garlic butter, and toast it under a broiler until the desired amount of doneness is reached.

Again, solid throughout bud, but time seems to fly around here lately with deload only feeling like a week ago.

Indeed; the months seem to fly past like weeks.

Mmmm. Garlic and toast...
Doesn't look like what I'd assumed... I rub garlic cloves into warm toast then butter but Bill's looks more fancy, maybe even cheese involved.
All ears, iw2k8.

We'll occasionally make it as you do (rubbing toasted bread with a raw garlic clove), but we favor the above method, especially when we're not in a hurry (my wife and I are both retired from very demanding occupations now, so we try our best to never hurry at anything any more!).

[ironwill2008]

Hey. I'm Sherman, Bill's deload-week MC. He puts me in here to promote some interest in his lame deload training.

http://columbuscockerrescue.com Help if you're able.

^^^^ My fuzzy buddy has already clued you all in; it's deload week. This is the first of three light training sessions on the week, designed to allow me some exercise while also allowing my joints and attachments a chance to catch up with the faster-recovering muscle tissue from the past three weeks heavy (for me) training. Today's training was:

Barbell Squat
bar x10 W/U
135x8
185x8
225x8

Chinup
bw x8
bw x8
bw x8

Seated Dumbbell Press
40x8
40x8
40x8

Rolled straight through in about 20 minutes; no between-set rest required, so very little was taken. I don't recommend Squatting outside of a properly-set-up power rack, but the liftoffs were alreay out there, so I just loaded the bar and did some reps. At those loads, I was at no risk of getting stuck.

Chinups felt good, and I was tempted to see how many I could do, but that'll be better done another time, not on deload.

Dumbbell Presses felt very good as well. IMO, this is the best shoulder exercise for bodybuilders. I did these regularly back when my grip wasn't at risk of failing and dropping a dumbbell on my head.

That's it; short and sweet. I'll take a rest day from this giant workload tomorrow, then do a light session on Wednesday, the content of which to be determined on the fly.

PWO meal was eggs, toast, bacon, a couple of strawberries, and a glass of milk.

[doughnutgut]

Hi Sherman.
Nice to see you again. Looking good man. Pretty comfy there too.

Tell Bill I am crying inside at a simple 225 pounds squat x8 with no rest. They are heavy (FOR ME)

[HoosierHardGain]

Sherman, does Bill have any eggs left? I'm hungry.

[DivaJana]

Always happy to see Sherman! Enjoy your deload, you have definitely earned it!

I'm curious to know when do you workout usually? Most of the people I know, either workout first thing in the morning, or last thing before bed. Both has never felt right for me; too early morning I could do cardio or so, but never feel mentally ready for weights. Last thing before bed isn't really as bad as morning, but usually I'm too tired and or sleepy! So I always feel best when I workout somewhere in between as long as my daily schedule allow it.

[brucedelaney]

Hey. I'm Sherman, Bill's deload-week MC. He puts me in here to promote some interest in his lame deload training.
http://i1244.photobucket.com/albums/...psd3e1568b.jpg
http://columbuscockerrescue.com Help if you're able.

^^^^ My fuzzy buddy has already clued you all in; it's deload week. This is the first of three light training sessions on the week, designed to allow me some exercise while also allowing my joints and attachments a chance to catch up with the faster-recovering muscle tissue from the past three weeks heavy (for me) training. Today's training was:

Barbell Squat
bar x10 W/U
135x8
185x8
225x8
http://i1244.photobucket.com/albums/...psb54d11fa.png



Chinup
bw x8
bw x8
bw x8

Seated Dumbbell Press
40x8
40x8
40x8
http://i1244.photobucket.com/albums/...ps91db3bbb.png


Rolled straight through in about 20 minutes; no between-set rest required, so very little was taken. I don't recommend Squatting outside of a properly-set-up power rack, but the liftoffs were alreay out there, so I just loaded the bar and did some reps. At those loads, I was at no risk of getting stuck.

Chinups felt good, and I was tempted to see how many I could do, but that'll be better done another time, not on deload.

Dumbbell Presses felt very good as well. IMO, this is the best shoulder exercise for bodybuilders. I did these regularly back when my grip wasn't at risk of failing and dropping a dumbbell on my head.

That's it; short and sweet. I'll take a rest day from this giant workload tomorrow, then do a light session on Wednesday, the content of which to be determined on the fly.








[center]PWO meal was eggs, toast, bacon, a couple of strawberries, and a glass of milk.
http://i1244.photobucket.com/albums/...s4a2db0bb.jpg]

Great looking Deload... nice height on that chin up

[ironwill2008]

Hi Sherman.
Nice to see you again. Looking good man. Pretty comfy there too.

Tell Bill I am crying inside at a simple 225 pounds squat x8 with no rest. They are heavy (FOR ME)

Sherman sez, Hey! And one thing he is, is always, comfy!



Two plates was heavy for me too at one time, Leigh. But a pound added to the bar here, and a couple added there, and eventually, it all adds up.

Sherman, does Bill have any eggs left? I'm hungry.

Sherman says that while he doesn't get 'people' food as his primary nutrition, he does get a few bites of whatever protein food we eat at meals. He also likes an occasional bit of fruit and raw veggies too.

Always happy to see Sherman! Enjoy your deload, you have definitely earned it!

Thanks, DJ. I'll make the best of it this week.

I'm curious to know when do you workout usually? .

It's most often between 3 and 5 PM. It might be of interest to note that before I retired, I always trained after work, which would be some time after 6 PM. When I retired, I started training in the morning, usually around 9-10 AM; it served as a 'cushion' against the shock of no longer having to get up before dawn and go to work. But after about a year of that, I gradually moved training to later and later in the day, and now I'm back to late afternoons again. Apparently, that's my 'best' time to train.

Great looking Deload... nice height on that chin up

Thanks, Bruce. Ever since day 1, I've always Chinned from a dead-hang all the way up to as high as I can possibly go. That insures my back of getting most of the work, and it proves out because I never get a biceps pump from Chinups.

[HoosierHardGain]

Bill, how long have you been on a 3 day full body routine, and do you ever plan on going to more lifting days a week for a spell?

[-=FLEX=-]

Acknowledging Bill & Sherman (hi guys) and ignoring the whole deload debacle.

Nice post workout meal, but it needs more bacon.


L8RZ

[ironwill2008]

Acknowledging Bill & Sherman (hi guys) and ignoring the whole deload debacle.

Nice post workout meal, but it needs more bacon.


L8RZ

Was expecting the bacon comment.

[LordGrover]

Was expecting the bacon comment.

I assumed it was the vegetarian option.

Great work as always. A reminder to the rest of us following in your footsteps of how to do it; right.

[ironwill2008]

Bill, how long have you been on a 3 day full body routine, and do you ever plan on going to more lifting days a week for a spell?

It'll be two years this coming January, Hoos.

I'm sure I'll eventually change things back to some sort of split, and maybe even add the 4th day back (as I was doing before moving to this current setup), but for now, this 3-day FB is just about perfect for me. The volume/frequency/intensity suits me to a T at this point in time.

I am planning to change out a couple of the exercises; I want to get back to Barbell Back Squats and conventional Deadlifts, but as long as I can still eke out more progress from what I'm currently doing, I'll hold off on those particular changes.






I mentioned several months back that I was compiling a list of odd and/or rarely-used exercises to make myself an 'off-the-beaten path' routine, but am still not ready to do that. I'll maybe look into that a little closer next year, or if I ever get bored with converntional weight training (hasn't happened in 20+ years, so it may never come to that!).







Geez; I just love to weight train.

I assumed it was the vegetarian option.

LOL. That's something that I've never, ever considered. And the 'vegan' thing, that entire deal flies right past me like a 747 taking off overhead.

If someone has some moral reason to veganize, that's fine for them, I guess; but people who eat that way because they think it's somehow "healthier" are sadly mistaken.



The Good Lord wouldn't have equipped us with incisors if He expected us to live off of berries and stems.

Great work as always. A reminder to the rest of us following in your footsteps of how to do it; right.

Thanks; I appreciate the comments.

[rhino1964]

Still lookin' great, Bill! What an inspiration!!

[highiso]

Nice volume on those deads. 375 x 4 at the end is no joke.

[Hibiscus09]

Nice job, Bill!

Awwww, Sherman is so sweet! Luke stays in the gym with me when I workout. He mostly just lays there sleeping like I'm boring him to tears.

[ironwill2008]

Hello from the woods over the hill from our house! I'm Sherman, and I took Bill for his cardio walk before the rain showed up this afternoon.

http://columbuscockerrescue.com Help if you're able.

I don't usually post any cardio info, but that's how we do it around here--hiking around the hills near the house for a half-hour or so, at least a couple times per week.

Anyway, this was day 2 of three light deload workouts for the week. No heavy weight, no sets anywhere near failure; just some full-ROM exercise. Today's training was:

Smith Machine Split Squat
95x10 W/U
135x8
135x8
135x8

Seated Cable Row V-Grip PWO
90x10 W/U
140x10
140x10
140x10

Flat Dumbbell Press
40x10 W/U
70x10
70x10
70x10

Marched through here in about 25 minutes or so. Took a couple of minutes to watch three squirrels chasing each other all over the neighbor's yard, chattering loudly other as the went.

Split Squats were harder than they looked, probably because of the exaggerated stretch they can provide. I might consider using these for realz at some point in the future. Good exercise.

Rows were unremarkable other than the lat pump they afforded. I like doing these with a close-grip handle; it makes everything feel 'tighter.'

Dumbbell Flats felt good too. I really regret I can't use heavy weight for these, otherwise I'd be doing them all the time. Back in the day, they were my main chest exercise, along with Incline DB presses.

That's it; I'm done. I'll rest tomorrow, then close out deload on friday with a light workout of some sort.

PWO meal was a plate of pasta and meat sauce with a glass of milk.