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04-04-2009, 07:49 PM #2341
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-04-2009, 08:32 PM #2342No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-07-2009, 12:10 AM #2343
Sorry haven't been by in a while Ed. Looking good though, real good man. How's things going with the Skipinator?
http://muscle-building-workouts-journal.blogspot.com/
http://forum.bodybuilding.com/showthread.php?t=2644931
"I don't care what anyone blows up your ass, you ain't sore you don't gain ****" ~ In-Human
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04-07-2009, 09:42 AM #2344
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Hey G! Good to see you around!
Things with Skip are going well. Lost 17 lbs. so far in the 6 months working with him. Slow and steady. Lost some strength around here about 1-2 months ago so working to get it back. Going higher with the reps than I'm used to but right now it's more about building my body than how much weight I can push/pull. Hard for me to think that way given DC and 5x5 routines I've done.
Stick around!Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-07-2009, 09:48 AM #2345
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Yesterday's workout.........
Chest and Triceps - 1A (Rotation 4 -Week 5 - Day 1)
TT = this time
LT = last time
Barbell Incline Press
LT - 135 x 22
TT - 145 x 17
HS Decline Bench
LT - 210 x 15 / 210 x 9
TT - 210 x 16 / 210 x 7
Machine Shoulder Press
LT - 180 x 15 / 180 x 9
TT - 180 x 17 / 180 x 9
BTB Cable Side Laterals (each arm)
LT - 40 x 16
TT - 40 x 18
Hammer Strength Seated Dips
LT - 260 x 12 / 260 x 6
TT - 260 x 13 / 260 x 7
OH DB Extensions
LT - 80 x 18
TT - 80 x 19
Cardio:
None today......
Comments:
HS decline presses perplex me! I always think I'll get more than I actually do going into them and then........BAM.......I'll struggle with them. Might need to play around with seat placement and see if it helps.
Pleased with incline presses and shoulder work.
Think I would have gotten a couple extra reps on the OH extensions had I had someone spotting me back there. Did this workout last last night so no one around to spot.
<Supplements taken today>
True Protein Augment
True Protein Waxy Maize Starch
True Protein 'Xtend'
Acetyl L-Carnitine (during/post)
Vitamin B Complex, B12 and B6
Multi-Vitamin
True Protein Whey - Fruit Punch
Until next time.......EdThy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-07-2009, 12:07 PM #2346
Hi, Ed. I'll agree with you about changing seat position on the declines. Some of us are very sensitive to even slight changes in machine adjustment.
Man, you're killin' the shoulder presses; keep up the hard work.
I liked your rack dead vid; I especially liked your effort on the last few hard reps. That's where the gains reside, in those last few that we'd rather not have to do.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-07-2009, 06:55 PM #2347
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 51
- Posts: 6,097
- Rep Power: 11871
17 pounds, wow that's awesome.
I don't see any strength loss, all I see are increases, great workout Ed, plenty of progressTaking the "less is more" approach to cardio...
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04-10-2009, 06:42 AM #2348
- Join Date: Oct 2006
- Location: Kentucky, United States
- Age: 59
- Posts: 21,321
- Rep Power: 48131
My current log
http://forum.bodybuilding.com/showthread.php?t=158720023&p=1173746753&posted=1#post1173746753
A step backwards is better than a setback.
If this (insert whatever trivial thing that is upsetting me) is the worst thing to happen today, I'm going to have a great day.
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04-10-2009, 05:55 PM #2349
I concur Ed, 17lbs is a great feat!! Congrats!!!
http://muscle-building-workouts-journal.blogspot.com/
http://forum.bodybuilding.com/showthread.php?t=2644931
"I don't care what anyone blows up your ass, you ain't sore you don't gain ****" ~ In-Human
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04-10-2009, 06:53 PM #2350
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Legs - 2A (Rotation 4 - Week 5 - Day 2)
TT = this time
LT = last time
Barbell Squats
LT - 235 x 20 / 235 x 11
TT - 235 x 21 / 235 x 11
Hack Squats (machine)
LT - 260 x 20
TT - 260 x 15
SLDL
LT - 185 x 18 / 185 x 12
TT - 185 x 19 / 185 x 13
Standing Calves Raises
LT - 360 x 18 / 360 x 11
TT - 360 x 21 / 360 x 14
Seated Calves Raises
LT - 145 x 18 / 145 x 12
TT - 145 x 21 / 145 x 13
Cardio:
Elliptical
45 minutes
Comments:
Good workout. Squats had my legs quivering around rep 17 on that first set. Tried to get rep 12 on second set but only got halfway back up so to be safe I went back down and let the bar rest on the pins.
Very confused on hack squats. First, they felt like a ton from the very first rep. Second, I have no clue what the foot plate position has been so I'm thinking that may be it. This machine has you lying and you can adjust the foot plate out away from you or in towards you. As a result, your leg movement is different. I can't imagine, given all the other work I did, that I could have dropped 5 reps from last time. I made a note in my logbook of the plate position for next time and we'll see then what I have on my hands.
Calves responding very well.
If you're asking yourself, "How in the world did he do cardio after that?", let's just say it was a quiet, gingerly pace on the elliptical.
<Supplements taken today>
True Protein Augment
True Protein Waxy Maize Starch
True Protein 'Xtend'
Acetyl L-Carnitine (during/post)
Vitamin B Complex, B12 and B6
Multi-Vitamin
True Protein Whey - Fruit Punch
Until next time.......EdThy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-10-2009, 06:56 PM #2351
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Real happy with the shoulder work Bill given my history of problems with them. Glad you liked the vid! My trainer suggests dropping the pins to just below my knee cap to get better back work so you'll probable see a repeat here of that 325 but from a lower pin position.
Thanks guys! Not done yet but getting there. May need to get some updated pics in here soon but I think I'll wait until I hit 220.Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-10-2009, 07:22 PM #2352
That's where I set the pins, when I do them. that puts max load on the posterior chan, while taking the legs almost entirely out of the lift.
Good work; 32 reps/235 pounds. You've got to be building some quads with all the work you do!
SLDL
LT - 185 x 18 / 185 x 12
TT - 185 x 19 / 185 x 13
Very confused on hack squats. First, they felt like a ton from the very first rep. Second, I have no clue what the foot plate position has been so I'm thinking that may be it. This machine has you lying and you can adjust the foot plate out away from you or in towards you. As a result, your leg movement is different. I can't imagine, given all the other work I did, that I could have dropped 5 reps from last time. I made a note in my logbook of the plate position for next time and we'll see then what I have on my hands.
In order to quantify, you have to qualify. Smart move, noting the machine adjustment.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-11-2009, 11:42 AM #2353
- Join Date: May 2008
- Location: Union, Maine, United States
- Age: 57
- Posts: 7,601
- Rep Power: 10499
*stunned to read the adjective "gingerly" in THIS journal*
You are a freight train, man.....love it."Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure"
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04-11-2009, 01:35 PM #2354
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Back / Biceps - 3A (Rotation 4 - Week 5 - Day 3)
TT = this time
LT = last time
WG Cable Pulldowns
LT - 180 x 12 / 180 x 8
TT - 180 x 16 / 180 x 9
Barbell Rows
LT - 165 x 15 / 165 x 10
TT - 165 x 18 / 165 x 12
Str8 Arm Cable Pressdowns
LT - 130 x 19 / 130 x 11
TT - 140 x 13 / 130 x 9
Trap Bar Shrugs (not including bar weight)
LT - N/A
TT - 50 x 20 / 50 x 15
Preacher Curls
LT - 65 x 18 / 65 x 7
TT - 65 x 19 / 65 x 8
Lying Bicep Cable Curls
LT - 100 x 20
TT - 110 x 17
Cardio:
Elliptical
40 minutes
Comments:
Everything, everything, everything went well today. Flowed from the first set to the last. Loved it!
When the wg's kicked it off the way they did, I knew this was going to be one of those days. My biceps were fried after preacher curls. BB rows were smooth. Form was right on.
Trap bar shrugs are new and will stay in the rotation. Last time I posted this workout, I mentioned about trap issues. Another member recommended trap bar shrugs and I'm going to like this move. Takes my arms completely out of the move.
Doing ok I guess today all things considered.....
<Supplements taken today>
True Protein Augment
True Protein Waxy Maize Starch
True Protein 'Xtend'
Acetyl L-Carnitine (during/post)
Vitamin B Complex, B12 and B6
Multi-Vitamin
True Protein Whey - Fruit Punch
Until next time.......EdThy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-11-2009, 01:38 PM #2355
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Don't get used to it! You won't be seeing it often. It was only used cause I had to squeeze two more cardio sessions by today so I had not choice but to do them post-legs. Other times of day not an option either.
Freight train?? You reading the same journal I'm writing in??Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-11-2009, 01:50 PM #2356
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04-11-2009, 02:45 PM #2357
Several folks have reported having one of "those" training days lately! It's a great feeling when you nail your opening exercise; it just makes everything else you do seem easier.
Barbell rows look especially good, Ed. Keep hammerin'.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-11-2009, 05:32 PM #2358
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 51
- Posts: 6,097
- Rep Power: 11871
Do you miss rest pause sets Ed?
How do you think the straight sets are working, obviously pretty damned good by the look of your workouts?
What's Skip said about straight sets as compared to rest pause sets?
Have you any way of comparing your strength to back when you were DCing and if so how are you going?
Sorry for all the questions, but I'm here to harrass and learnTaking the "less is more" approach to cardio...
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04-11-2009, 05:50 PM #2359
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Let's take these one at a time shall we?
I do miss them. I plan on going back to DC at some point once I feel I'm finished with this routine.
I think they are working differently than DC. I think it's allowing me to get in better condition if that makes any sense. It took me a full 10 week (?) rotation at the beginning to "get it".
He hasn't commented at all about the two frankly. Given his work over at IM.com and that he's close with Dante Trudell, I believe he's a fan of rest pause but opted to use this rotation with me.
I was stronger on DC I think. It will be interesting when I go back to DC to see how my strength has developed given the lower rep 1st set on DC as compared to the higher rep work now. I actually plan on using the same exercises I was using when doing DC for comparison. Two very different ways of training. No doubt.
You have to remember that my goal in working with Skip was to lose weight, get leaner and build muscle. Strength had to become secondary in a way.
I actually had to change my entire approach to training Al and it's only with this 4th rotation that it's sinking in this stubborn head of mine. Slow learner I guess. I frustrated easily in the 2nd and 3rd thinking more weight, more weight and more weight. My form suffered, I wasn't doing quality work and I'd get frustrated some more. Once I realized it's about the reps not the amount of weight on the bar, it clicked for me. Don't get me wrong.....I'm not simply repping pink dumbells for the sake of getting reps. I'm just being smarter about when the weight gets added. Looking back......I could probably say I made similar mistakes with DC towards the end.
You ever apologize for anything you do in this journal again and I'll kick your Aussie ass!
Thanks for the questions! I don't think I knew how much I know.Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-11-2009, 06:08 PM #2360
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 51
- Posts: 6,097
- Rep Power: 11871
Lol, thanks Ed, good info.
I get the condition comment on the higher reps straight sets, I found the same thing when I was doing 2 sets of 15 rep squats. My strength didn't seem to suffer too much when I returned to low reps, I am sure it will be the same for you.
Feeling the rep work is so important, it is easy to forget this when trying to beat the damn log book. It only took you till the 4th blast, show off, this is a constant battle for me.Taking the "less is more" approach to cardio...
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04-11-2009, 06:52 PM #2361No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-12-2009, 07:02 PM #2362
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-14-2009, 11:38 AM #2363
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Last night's workout........
Chest / Triceps - 1B (Rotation 4 - Week 6 - Day 1)
TT = this time
LT = last time
Hammer Strength Wide Grip Chest Press
LT - 200 x 21
TT - 210 x 19
Smith Flat Bench Press
LT - 160 x 13 / 160 x 7
TT - 170 x 13 / 170 x 8
Smith Shoulder Press
LT - 120 x 17 / 120 x 9
TT - 120 x 16 / 120 x 10
DB Side Laterals - Hanging
LT - 35 x 15
TT - 35 x 18
Smith Close Grip Bench Press
LT - 125 x 17 / 125 x 8
TT - 125 x 17 / 125 x 10
Rope Pressdowns
LT - 110 x 17
TT - 110 x 19
Cardio:
None today.....did this workout late at night so no time.
Comments:
Stalled last time on smith bench presses and thought I stalled again yesterday until I relaized I had 170 on the bar instead of 160. Honest!
Everything else was good overall. Shoulders were odd in that I got +1 rep on the second set yet -1 on the first. Not sure what that's about unless it's a warm up issue. Same with CGBP.
Not doing so hot last couple of days personally and I don't see it getting better unless something changes. Can't go into too much detail here but let's just say I may have lost my best friend. Not dead lost but lost none the less.
<Supplements taken today>
True Protein Augment
True Protein Waxy Maize Starch
True Protein 'Xtend'
Acetyl L-Carnitine (during/post)
Vitamin B Complex, B12 and B6
Multi-Vitamin
True Protein Whey - Fruit Punch
Until next time.......EdThy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-14-2009, 03:55 PM #2364
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 51
- Posts: 6,097
- Rep Power: 11871
Or rest time between sets, I time mine with a sand timer, yes I am a nerd
Lol, gotta love the mind over matter, thinking it was 160 on the flat bench
Solid workout Ed, still a lot of progress, also sounds like you might have had other things on your mind, hope your personal issues work out for the bestTaking the "less is more" approach to cardio...
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04-15-2009, 06:48 AM #2365
Hi, Ed. Adding a dime to your bench when you don't even realize it is like getting an early Christmas present!
No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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04-15-2009, 01:42 PM #2366
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-17-2009, 01:40 PM #2367
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Progress pics........
This pic is from end of Sept. 09......
This pic is from this morning.....
Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-17-2009, 03:07 PM #2368
- Join Date: Oct 2006
- Location: Launceston, Tassie, Australia
- Age: 51
- Posts: 6,097
- Rep Power: 11871
Wow Ed, that is nothing short of amazing my friend. Congrats, a real transformation
How much weight have you dropped? Any idea on body fat % dropped?
Nice gunz big fella, see you on the dark sideTaking the "less is more" approach to cardio...
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04-17-2009, 03:11 PM #2369
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Couldn't tell ya on the bf% but the weight change is somewhere around 17-18 pounds. Thing is I ain't done yet.
Skip just restructured my diet again today to push the leaning out even further. It's gonna be tough given I love to eat and the calories are real restricted except for a Sunday gorge fest.
Cardio has been upped as well but that should be no problem. Pics in about 2-3 months should be even more telling if everything goes according to plan.
Thanks for the kind words Al!Thy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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04-17-2009, 07:29 PM #2370
- Join Date: Apr 2005
- Location: Massachusetts, United States
- Age: 56
- Posts: 4,937
- Rep Power: 2239
Back / Biceps - 3B (Rotation 4 - Week 6 - Day 2)
TT = this time
LT = last time
T-Bar Rows (bar weight not included)
LT - 150 x 16 / 150 x 10
TT - 150 x 19 / 150 x 9
Hammer Strength Seated Rows (weight each side; done together)
LT - 90 x 18 / 90 x 12
TT - 90 x 22 / 90 x 13
Rack Deads (bar at below knee level; top shin)
LT - 325 x 20 / 325 x 12 (done with bar at top knee cap)
TT - 325 x 14 / 325 x 8 (done at new position)
Drag Curls
LT - 75 x 20 / 75 x 11
TT - 80 x 16 / 80 x 10
Side Head Cable Curls (weight each side)
LT - 50 x 16
TT - 50 x 20
Cardio:
Elliptical
30 minutes
Comments:
Good workout. Positioned pins below knee level after some input from others. Bar positioned below knee cap at the top of shin. About 4-5" lower than where it was last time and what a different feeling. Happy about moving bar lower.
T-bar rows were a little on the sloppy side so need to pay attention to them next time.
Think I had another rep or 2 on first set of drag curls but didn't feel they'd be good reps. After sloppy form on t-bar, I was very conscious about form for the rest of the workout.
Was supposed to do legs today but moved back to today cause I wasn't confident I'd have time to get back and cardio in tomorrow. Glad I did switch so now all I have to focus on is doing legs tomorrow.
<Supplements taken today>
True Protein Augment
True Protein Waxy Maize Starch
True Protein 'Xtend'
Acetyl L-Carnitine (during/post)
Vitamin B Complex, B12 and B6
Multi-Vitamin
True Protein Whey - Fruit Punch
Until next time.......EdThy will, not mine, be done.....
"Absolutely no reason to stop any routine you are making good progress on. The only magic bullet is progression over the LONG-TERM"
Iron Addict (RIP)
"Hey! You can rest when you're dead!" ironwill2008
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