Ironwill2008 V2.0

[-Lucifer]

Bill, you have nice skin. (no homo)

Deloads: all the cool kids are doing them.

Trooth.

[ironwill2008]

Bill, you have nice skin. (no homo)



Trooth.

Thanks, -L. I'm more aware these days about spending too much time in the sun.

[ZoranM]

Enough with the d*mn deloads, what are we supose to read
You're in better shape than people 3 times younger
Oh, i get it, you wanna keep it that way
Good work, carry on

/icon parade

[ArchAngel'73]

Some perspective for you, JK: This coming May 16th, I will have completed 18 years of continuous training, with no layoffs, comebacks, or down time.

Now, look ahead at where you'll be, 18 years from now, after you can say the same. You will have greatly surpassed what I'm currently doing.

3 more days to your lifting birthday!
I've been at it for 22...had 1 sick time, and a few injuries that kept me out of the gym for a few days/week.
That's an impressive feat Will, my heartfelt congratulations brother!

I don't know about surpassing you Will, I think many of us just want to match what you're doing at your age. Its inspiring to say the least.

[Moloholo]

I just hope to be able to be fit and healthy when i'm your age Bill

Thats already a very very tough feat considering so many people around the 60s are having trouble even moving about! Joints aching and all that. Kudos to fighting fit grandpas! ^^

3 more days to your lifting birthday!
I've been at it for 22...had 1 sick time, and a few injuries that kept me out of the gym for a few days/week.
That's an impressive feat Will, my heartfelt congratulations brother!

I don't know about surpassing you Will, I think many of us just want to match what you're doing at your age. Its inspiring to say the least.

Wow 22.. So you started at 15? Thats awesome man. You have a very nice physique sir!

[Getsum]

Don't. It's pointless to compare yourself to others; do your own thing as well as you are able, and everything else will take care of itself.

Some perspective for you, JK: This coming May 16th, I will have completed 18 years of continuous training, with no layoffs, comebacks, or down time.

Now, look ahead at where you'll be, 18 years from now, after you can say the same. You will have greatly surpassed what I'm currently doing.

That is incredibly inspirational Bill! I hope to have a similar testimonial someday.

[Whatanejit]

I always use chicken stock instead of water to cook my rice, so even if I don't add anything else (and I usually do add a mix of herbs and spices), it always tastes good.

!

Phew!

Sounds gorgeous!

I was getting worried that my nutrition guru was having a few 'cleaner than clean' days!

[storm1507]

Good afternoon Bill.

It looks like you're right on schedule. Enjoy the last of your deload.

[ironwill2008]

Enough with the d*mn deloads, what are we supose to read
You're in better shape than people 3 times younger
Oh, i get it, you wanna keep it that way
Good work, carry on

/icon parade

LOL! That's the idea, Z-Man--to burn out rather than rust out!

I'm just very thankful that I made the change in direction that I did 18 years ago. If I had not, it's not likely I'd still be kicking around.

3 more days to your lifting birthday!
I've been at it for 22...had 1 sick time, and a few injuries that kept me out of the gym for a few days/week.
That's an impressive feat Will, my heartfelt congratulations brother!

I don't know about surpassing you Will, I think many of us just want to match what you're doing at your age. Its inspiring to say the least.

Thank you, Brian. Congratulations to you on 22 years!

I've had a couple of minor on-the-job injuries in the past that cost me only a few days' training, and never injured in the gym, so I consider myself very fortunate.

I just hope to be able to be fit and healthy when i'm your age Bill

Thats already a very very tough feat considering so many people around the 60s are having trouble even moving about! Joints aching and all that. Kudos to fighting fit grandpas! ^^

You're already sitting in the driver's seat, JK. And there's no better way to live than with your health always in mind. And I speak from experience here too; I've been on the other side of the fence, health-wise, and I'm not going back there.

Wow 22.. So you started at 15? Thats awesome man. You have a very nice physique sir!

I totally agree.

[ironwill2008]

That is incredibly inspirational Bill! I hope to have a similar testimonial someday.

Thank you.

It's within your grasp. It's within everyone's grasp. All that's required of you is that you make the decision to live your life to be healthy and strong, and then simply abide by that decision in all things.

Phew!

Sounds gorgeous!

I was getting worried that my nutrition guru was having a few 'cleaner than clean' days!

LOL! I could write a book on the whole "dirty vs. clean" eating deal. Suffice it to say that as long as there aren't a boatload of chemicals in it, and no Trans Fat, there can be a place for it in a well-thought-out nutrition plan. I'll stop there. For now!

Good afternoon Bill.

It looks like you're right on schedule. Enjoy the last of your deload.

Hey, Will! Good afternoon to you too!

I'm moving right along here. Friday, it'll be one and done.

[ironwill2008]

Today was day 3 of 4 deload workouts. I lift lighter weight than usual, and limit my rep counts to what I'd hit with regular weight. The central idea is to simply get some "active rest," allowing my joints and attachments to catch up with the faster-recovering muscle tissue. Why not just sit on the couch for a week, you ask? Because I have to do something; I will not just sit around and rust.

I did make a fundamental change in this deload session, however. As many of you know, I have wrist and hand issues that preclude my using heavy dumbbells in any position where my possibly failing grip could be catastrophic. Knowing this, Vox suggested that at least on deload day, why not use dumbbells? Indeed. Thank you, Vox. Today's training was:

Chest/ Shoulders/ Calves

Flat Bench Dumbbell Press
50x10
50x10
50x10

Incline Dumbbell Press
50x10
50x10
50x10

Incline Flye
30x10
30x10
30x10

Seated Dumbbell Press
40x10
40x10
40x10

Lateral Raise
20x12
20x12

Bent Lateral Raise
15x12
15x12

Alternate fFront Dumbbell Raise
25x12
25x12


Leg Press Calf Raise PWO (plate weight only)
400x25
400x25
400x25


Rolled through here in about 35 minutes, taking only enough rest time to remember how to do most of these exercises. I love training chest and shoulders with dumbbells; IMO, there's no better way for a bodybuilder to work those bodyparts. I used 'bells primarily for this purpose up until about 4-5 years ago, when my grip started to become untrustworthy. Not complaining here; things could be a lot worse. Just stating facts as I see 'em.

I took only a few seconds rest between the 3 sets of light Calf Raises, and burned them pretty good.

That's it for this one. I'll do some light Deadlifts and Rows on Friday.

Post-Workout meal was 4 oz of marinated chicken, some rice, a big bowl of fresh peas w/butter, and a glass of milk. The peas were excellent.

[Bando]

I love training chest and shoulders with dumbbells; IMO, there's no better way for a bodybuilder to work those bodyparts. I used 'bells primarily for this purpose up until about 4-5 years ago, when my grip started to become untrustworthy. Not complaining here; things could be a lot worse. Just stating facts as I see 'em.

Agreed. Glad you were able to get work in today with the "old friends."

[Meatpants]

One more to go Bill. I really like your discipline to stick to the plan.



Steady on.

[IronAvalanche]

Good deload work as usualy Bill. I finally can see the chicken on your plate!

[BergMuscle]

Some of your deload weights are my working weights. Cool to have that iron-anniversary coming up.

[mharrislove]

I did make a fundamental change in this deload session, however. As many of you know, I have wrist and hand issues that preclude my using heavy dumbbells in any position where my possibly failing grip could be catastrophic. Knowing this, Vox suggested that at least on deload day, why not use dumbbells? Indeed. Thank you, Vox.

Nice change up; good use of the deload to be sure.

[Moloholo]

Some of your deload weights are my working weights. Cool to have that iron-anniversary coming up.

AGREE!




Can't wait to see what you're pulling for your deadlifts on a deload week!

[alkell]

Deload FTW

Hope life is treating you well mate!

Love coming in here and being inspired by your training. Your deloads are inspiring too, your continuous run of injury free progress is something we can all learn from.

[FastCatChamp]

Bill....I know that your deloads have kept you injury free for the most part but......

could you detail a few of the more serious tweaks that you have accumulated over the years and what you did to treat those ailments.

I'm not trying to give you a homework assignment, its just that I seem to deal with crap all the time form knee tendonitis to neck strains.

[ironwill2008]

I'm having problems with my phone line/Internet connection. If I disappear for a couple days here, that will be the reason.

[storm1507]

LOL, fix that problem.

Would you have ever thought just a few years ago how lost you can now be without the interwebz connection?

[ironwill2008]

Agreed. Glad you were able to get work in today with the "old friends."

Thanks, Bando! I really like dumbbell work, but am limited to what I can do with them these days. Vox's advice made me realize that a light week's training is the ideal time to use them as much as possible.

Thanks for visiting my journal.

One more to go Bill. I really like your discipline to stick to the plan.



Steady on.

Thanks, Tony. I'm a solid believer in not fixing what isn't broke. I can remember when my mentor first started me on working light for a scheduled week, I thought he was nuts. I found out rather quickly he was not.

Good deload work as usualy Bill. I finally can see the chicken on your plate!

LOL! Thanks, Phil.

Sometimes the pics are misleading where portions are concerned. I almost always eat at least 4oz of the protein source for the meal. That equates to 30+ grams of protein just from the one source. The milk adds another 16 grams. I usually shoot for 50-60 grams in each meal.

Some of your deload weights are my working weights. Cool to have that iron-anniversary coming up.

Hey, Dan, thanks. Sometimes when I think back, I find it hard to believe that I've been on this path that long.

Time flies.

Nice change up; good use of the deload to be sure.

Thanks, MH. I don't know why I didn't consider it before.

Can't wait to see what you're pulling for your deadlifts on a deload week!

It'll be about half of my regular load, JK. I never try to hedge it up, but just use the session as general exercise.

Deload FTW

Hope life is treating you well mate!

Love coming in here and being inspired by your training. Your deloads are inspiring too, your continuous run of injury free progress is something we can all learn from.

Thanks, Al. I appreciate the comment.

There's more to life than just lifting weights to 'look good.' And while that's a nice side benefit, it's not going to be enough to keep someone in this game long-term. There has to be some other factor(s), and I've found mine.

Bill....I know that your deloads have kept you injury free for the most part but......

could you detail a few of the more serious tweaks that you have accumulated over the years and what you did to treat those ailments.

I'm not trying to give you a homework assignment, its just that I seem to deal with crap all the time form knee tendonitis to neck strains.

I got into all this primarily because I had been diagnosed with Arthritis in my left shoulder. At that time, I could barely raise my arms above my head because of the pain. Long story short, I started "exercising" in lieu of the scrip drugs that were beginning to eat my stomach. I found relief.

Over the years, while working a very physical outdoor utility company construction job (I was a Telephone Co. lineman for 15 years, and then a Maintainance tech, and then a Splicing Tech, over about 30 years), on 2 occasions, carrying a very heavy ladder up a steep hillside, a foot slipped, causing me to wrench my lower back. Once on the right side, once on the left. On each occasion, I took a few days off training the area (while still working other bodyparts that didn't cause back pain), and then after a week or so, began lightly working the injured area with my regular exercises, but at greatly reduced poundage. Week-by-week, I'd add a bit of weight until I eventually got back to where I had been, load-wise, pre-injury. IIRC, each instance took about a month's recovery, all the while training around the injury.

Another time, I squatted down awkwardly to work on a splice in a buried closure, and felt something pop in my left knee. I had pain for a week, and was unable to work my legs for about 2 weeks, while I rehabbed the knee same as my back--easing into training the area with light weight, and stopping if I felt sharp pain.

The only actual gym injury I ever sustained occurred about 5-6 years ago when I turned and bent down to pick up a moderately-loaded E-Z Curl bar off the floor. I wasn't thinking about what I was doing, reached down awkwardly, and got another slight pull in my lower-left back. Same deal as above--stayed off the injured area for a week, and then gradually loaded it back up over a period of a month.


Oh, one other; way back when I was still training in a commercial gym with a partner, and we were Squatting, I had just stepped back off the liftoffs with 225 on my back, and my partner said some wise crack (don't remember what it was), and I turned my head to crack back at him. I felt a pain in my neck that lasted only a second, and then I forgot about it and continued the workout. The next morning, I couldn't turn my head, and it took several days before that went away.

That's about it, really. No need to mention the occasional blood blister from catching a fingertip between plates.

There's more to remaining injury-free than just deloading, as I'm sure you're aware, Gale. Always warming up adequately, always sticking with good exercise form, always being reasonably well-rested before training, and always having your head in the task at hand all play a part. And even at that, stuff will still happen. When it does, we have to take out time recovering so as to not suffer reinjury.

[ironwill2008]

LOL, fix that problem.

Would you have ever thought just a few years ago how lost you can now be without the interwebz connection?

LOL! If I were still on the job, there'd be no problem! It's odd; for 30 years, I never had any phone problems, ever. And actually a few months before I knew I was going to retire, I got my foreman to allow me to spend a few hours 'conditioning' my phone line. Long story on what this involves, but suffice it to say that the line was A-1 when I retired. Since then, service quality, as well as outside plant quality, has taken a nose-dive. Verizon sold all it's land-line business to Frontier, and so far, the new owner has 'talked' a good job, but hasn't actually delivered. This instance is the 4th or 5th time my line has developed trouble in the last 2 years. The phone cable here is very old and deteriorated; average life span for copper telephone cable is about 25 years, even with regular maintainance (of which this area has seen little, if any), and it's going on 30 years old now.

[FastCatChamp]

Thanks for the reply on the injury deal Bill. Greatly appreciated as usual.

[rhino1964]

Good deload session! Great advice from Vox on the use of DBs.

Within our limitations, there are no limits.

[ironwill2008]

Thanks for the reply on the injury deal Bill. Greatly appreciated as usual.

You're welcome. I hope it helped in some way.

Good deload session! Great advice from Vox on the use of DBs.

Within our limitations, there are no limits.

Thanks, Rhino. I agree; good advice.

[-=FLEX=-]

I knew it was deload, so I came in looking for food pics.

I see rice, peas w/ butter, marinated chicken.

Exactly what I had for dinner last night.

SRSLY.

LMAO.



-=FLEX=-

[kimm4]

I did make a fundamental change in this deload session, however. As many of you know, I have wrist and hand issues that preclude my using heavy dumbbells in any position where my possibly failing grip could be catastrophic. Knowing this, Vox suggested that at least on deload day, why not use dumbbells? Indeed. Thank you, Vox.

Makes sense to me.

Good work for a deload Bill.

I love peas...

[ironwill2008]

I knew it was deload, so I came in looking for food pics.

I see rice, peas w/ butter, marinated chicken.

Exactly what I had for dinner last night.

SRSLY.

LMAO.



-=FLEX=-

Brilliant minds think alike, Jim. IMO, marinating chicken breasts overnight is the best way to go with them. They're always fork-tender, never dried out, and as tasty as you want to make 'em.

Hadn't had any fresh peas in a while, and they were excellent; as sweet as could be.

Makes sense to me.

Good work for a deload Bill.

Thanks, Kim. I've made the best of this light week so far, and with one day to go, can see some light at the end of the tunnel.

I thought it was a great idea to totally change-up the chest/shoulder work. I'll stick with it.

I love peas...

Me too, and so does my wife. She most often does the grocery shopping; I'll make up a list based roughly on what I plan to cook for the next several days, but she'll wisely change things when she sees anything really fresh, be it seafood, or a good-looking roast, or any kind of fresh fruit or veg that's seasonal. I used to stick pretty closely to my menu, but we eventually realized that it made much better sense to buy what looks freshest, and then adapt the menu to those items. Right now we're getting some really good strawberries, so we're scarfing 'em down by the platefuls!

[storm1507]

Just dropped in to say.....I HATE PEAS!!!!