Ironwill2008 V2.0

[FastCatChamp]

Nice workout Bill. Keep at the Fronts.

BTW.....I bought those weight plates and when I got there the guy had a whole weight tree full of 100# York Plates. I ended up buying 1150# of weight for $280. FOUR of the York 100's were part of the deal.

[Meatpants]

Had a good session today.

True.

Leg Press PWO (plate weight only)
580x15
670x16
760x15
810x7

Why so many reps with the lower weights? Given your goal of the 810 x 15, wouldn't it be better to go fewer reps on the lower weight, and save some for the heavier weights?

Barbell Lunge
195x5
195x5
195x5

You kill me with these Bill. Strong as always.

Romanian Deqadlift (to mid-shin)
135x5
225x5
315x5
385x3

Very strong again.

Good stuff as always Bill.

[pharmamarketer]

Awesome as always Bill. Hope you break the 9 barrier on those front squats.

[Beachman]

Be my guest, Beach. If it causes someone to become a little more open-minded in respect to stepping away from bodybuilding myth and dogma, we're doing good.

Thanks.

Another great work out, 385 X 3 on romanians, that is impressive. MMM... asparagus. How much protein do you get in each meal and what is your daily total?

[ironwill2008]

Those front squats look brutal Bill.

What brand Smith machine do you have there?

They were tough today, Will; thanks. I've stalled at 9 reps two weeks in a row now. I should be able to bust through after deload next week, but if I can't, I'll change the set/rep scheme and start over.

It's a Parabody, no longer in production. It was the only non-commercial Smith I tried that I liked. It has Thomson linear bearings, and a really neat, 'roller-over-hook' lockout.

A former training partner who also has a home gym has a Body Solid Series 7 Smith, which I also like.

385 RDL? Damn Bill...thats crazy weight there nice work today.

Thanks, Rich. I keep on hitting 5 reps, and keep on adding 5 pounds. I expect to eventually be using 4 plates on these; I guess I'm just built for them.

Whats your thoughts on your front squats? What kind of rep range will you be shooting for.

My first impulse is to just fall back to 5 rep sets, but I'm really trying to get away from that for a stretch, so I'll probably just cut some weight off that top set so I can hit my 12-across without so much struggling.

That asparagus looks good I have not had any yet this spring

There's a guy growing it locally here now, so we expect to have a fairly steady supply. It is really good. You know how you hold a stalk at each end and then bend it until it snaps, showing you what to eat and what to discard? The discarded part with these is only about an inch or so, they're so fresh.

Back in the day, I used to boil it. I'll never do that again; sauteeing it with some garlic and olive oil with a pinch of thyme, kosher salt, and pepper just can't be improved upon, IMO.

235 for 9 is still pretty solid. Hope you get you even 10 next week.

Thanks, Jim. I'm expecting to bust through, but if I stall 3 shots in a row, I'll change it up and start over.

I'm really liking that combination of deep reps and moderate to heavy weight in that leg workout, Bill. I'm looking forward to seeing how things progress on the RDLs over the next few weeks. Enjoy the rest day tomorrow!

Hey, thanks, MH. I've been to 385 on RDL's before, and I feel like I've got a shot at getting them to 405x5. My hams/glutes/lower back are probably the strongest part of me, and I see no reason why I can't continue to bump the weight.

I'm tired; I'll definitely use the rest tomorrow!

Good work on da smith today Bill. RDL's looking really strong too.

Thanks, Phil. I had a good day, overall. I've got everything in this workout up to very challenging weight, and I'm curious to see how much furthur I can push the envelope.

[ironwill2008]

Nice workout Bill. Keep at the Fronts.

Thanks, Gale. If Fronts stall one more time, I'm simply going to change the rep scheme and start over on them.

BTW.....I bought those weight plates and when I got there the guy had a whole weight tree full of 100# York Plates. I ended up buying 1150# of weight for $280. FOUR of the York 100's were part of the deal.

Wow; that's great! I hope you realize what a monster deal you got there! Especially the hundos!

Why so many reps with the lower weights? Given your goal of the 810 x 15, wouldn't it be better to go fewer reps on the lower weight, and save some for the heavier weights?

It's all a part of the overall workload I'm trying to hit, Tony; all of it goes towards promoting growth. And as soon as I added the 810 set, I did drop the 490x15 set.

For the most part, all my leg work (along with most other stuff I do) is fairly low rep most of the time. For one block out of the year, I always try to get outside the box, and work entirely different from my usual practice.

You kill me with these Bill. Strong as always.


Very strong again.

Good stuff as always Bill.

Thanks! Lunges are an old friend, and Romanians just seem to exactly suit my body mechanics. That 3 repper really didn't feel all that heavy today (not boasting, just trying to explain that I'm apparently built to do them).

I think each of us had a lift or two that allows us to handle fairly freaky weight with good form. For me, it's Romanians and Triceps Kickbacks. In a month or so, the numbers on Kickbacks are going to really look odd!

Awesome as always Bill. Hope you break the 9 barrier on those front squats.

Hey, thanks, Rob; so do I! I don't want to drop the weight on Fronts, but I also want to keep the rep count up for a while. Something is going to have to give.

Another great work out, 385 X 3 on romanians, that is impressive. MMM... asparagus. How much protein do you get in each meal and what is your daily total?

Thanks! I had a pretty solid day. LP's and Romanians are slowly sneaking up there.

My daily protein target is about 200 grams, or a gram per pound/bodyweight. I'll usually eat 4 or 5 meals per day, taking in 40 to 50 grams of protein per meal.

In the past, I've eaten larger quantities of protein, as much as 300 grams/day, but I was much more active then (before I retired), and the additional protein helped keep my calories up. At that time I was eating 45-4800 calories a day, every day. Geez, I burned through some food back then; it was just ridiculous how much I had to eat in order to gain a half-pound of bodyweight....

[ironwill2008]

Monday's training, bumped from the previous page:

Had a good session today. Numbers didn't move a lot, but still managed to thoroughly thrash my quads/hams. As you might then guess, today's training was:

Legs

Smith Machine Front Squat
95x10 W/U
135x8 W/U
185x12
205x12
235x9

Leg Press PWO (plate weight only)
580x15
670x16
760x15
810x7

Barbell Lunge
195x5
195x5
195x5


Romanian Deadlift (to mid-shin)
135x5
225x5
315x5
385x3

Knocked out this session in about an hour. For the 2nd week in a row, I was stuck at 9 reps on Fronts. I'll hit them one more time after deload, and if I can't move them then, I'll change the set/rep scheme.

I managed 1 additional rep on Leg Presses; 810x15 is going to be a hard climb, but I'm up for the challenge. I'm really curious to see where I can go with these.

I stopped the rep count at 5-across on Lunges today, just to stay at 'maintainance' on them.

I bumped the weight up on Romanians, and will stay at this load until I can get it to 5 reps-across.

Leg Curls are always a mixed bag in here due to the varying load scheme on Romanians. I simply do 3 sets as hard as I'm able on the day, and leave it at whatever it is. It's all good.

That's it; I'm tired! I'll rest tomorrow, and then hit chest/shoulders/ calves on Wednesday.

Post-Workout meal was 1/3 pound ground sirloin, a baked potato, some asparagus sauteed in olive oil and garlic, a small salad with a hard-boiled egg added, and a glass of milk. I'll be hungry again in an hour, I'll bet.

[ZoranM]

Boy are those leg press numbers climbing

I'm curious where they will go too! Have you thought about rest-pausing on the leg press?

[fitmom43]

Leg Press PWO (plate weight only)
580x15
670x16
760x15
810x7

810 on leg presses Outstanding job IW!!!! Hope you are having a wonderful week!!!

[ironwill2008]

Boy are those leg press numbers climbing

I'm curious where they will go too! Have you thought about rest-pausing on the leg press?

What's up, Z-Man! Thanks; I've got LP's right up to the edge, and it's a real job to move them now.

R/P is always an option, and I may go to it somewhere down the road. Right now, I intend to see what kind of progress I can make with just using straight sets. I'm already certain I can break my old best, but to get up to 15 reps is going to be a climb.

To add any additional weight, past 810x15 (if I can get there), will very likely be a bunch of R/P singles strung together. I hope to get the opportunity to find out.



Good to see you posting in here.



Also, LOL @ "bb.com, a place that turned Deadlift into a forearm isolation exercise"

810 on leg presses Outstanding job IW!!!! Hope you are having a wonderful week!!!

Thanks, Sara; I'm inching my way up, one rep at a time. It's fun to try to meet a challenge; the mental benefits, as well as the physical ones are all good.

Other than the ridiculously terrible weather here, I can't complain. I hope you're well, young lady.

[chrisboudreaux]

What's up, Z-Man! Thanks; I've got LP's right up to the edge, and it's a real job to move them now.

R/P is always an option, and I may go to it somewhere down the road. Right now, I intend to see what kind of progress I can make with just using straight sets. I'm already certain I can break my old best, but to get up to 15 reps is going to be a climb.

To add any additional weight, past 810x15 (if I can get there), will very likely be a bunch of R/P singles strung together. I hope to get the opportunity to find out.



Good to see you posting in here.



Also, LOL @ "bb.com, a place that turned Deadlift into a forearm isolation exercise"













Thanks, Sara; I'm inching my way up, one rep at a time. It's fun to try to meet a challenge; the mental benefits, as well as the physical ones are all good.

Other than the ridiculously terrible weather here, I can't complain. I hope you're well, young lady.

Where do you live, my man?

[ZoranM]

To add any additional weight, past 810x15 (if I can get there), will very likely be a bunch of R/P singles strung together. I hope to get the opportunity to find out.



Good to see you posting in here.



Also, LOL @ "bb.com, a place that turned Deadlift into a forearm isolation exercise"

I thought so about the leg press. I'm fairly certain that rest pausing (locked out) was the cause of my knee ache.. Might be the thing to avoid I was always like:if i got 20, ill do 40. Not anymore, at least not now.

I never intended to stop posting in journals, esp. not in this one. It's the lack of time for bb.com atm, i started teaching tennis in literally all my spare time from work, gym and the baby, for some extra dinero But today it's raining. That's the thing with red clay, if wet, i'm home!

You JUST noticed? The sig is like 6 months old, lulz!

[ironwill2008]

I thought so about the leg press. I'm fairly certain that rest pausing (locked out) was the cause of my knee ache.. Might be the thing to avoid I was always like:if i got 20, ill do 40. Not anymore, at least not now.

Repeated locking-out could be a problem. There was a huge thread in the 'exercise' forum about this a couple of years ago, and both sides of the argument (pro/con locking out knees) had convincing information to support their side. It was the first real discussion of this topic by knowledgeable posters I'd seen, but nothing was settled. This leads me to believe that possible problems are an individual thing, and not something that might be a problem for everyone.

But then, that's the deal for most exercise-related questions; individual body mechanics leave room for lots of slack in the "rules" as to what works, what doesn't/what can be harmful, what isn't.

I never intended to stop posting in journals, esp. not in this one. It's the lack of time for bb.com atm, i started teaching tennis in literally all my spare time from work, gym and the baby, for some extra dinero But today it's raining. That's the thing with red clay, if wet, i'm home!

Understood; RL must always take precedence over teh 'netz. Best of luck in your teaching/coaching pursuits.

You JUST noticed? The sig is like 6 months old, lulz!

LOL! No, I noticed it quite a while ago, but just didn't have a good opportunity to comment.

I have to admit that the level of broscience, misinformation, BS, and just plain old outright wrong stuff posted across this site still surprises me. I could use the *facepalm.jpeg* comment a thousand times a day in the open forums. And it seems that it's always concerning the most basic subjects, stuff that shouldn't really ever raise much question.

I've got to the point where I just step out of the thread and leave rather than try to argue for common sense/common knowledge.

[ZoranM]

Repeated locking-out could be a problem. There was a huge thread in the 'exercise' forum about this a couple of years ago, and both sides of the argument (pro/con locking out knees) had convincing information to support their side. It was the first real discussion of this topic by knowledgeable posters I'd seen, but nothing was settled. This leads me to believe that possible problems are an individual thing, and not something that might be a problem for everyone.

I would agree. It indeed is a hard thing to settle.. Maybe it is not the thing to be settled in the first place.. I've been locking out for a decade, never a problem. But, lately i changed my stance to lowest possible on the platform, feet together, and locking out, not all the time though, but still doing it.
That done it, new thing all the time, first knee pain. My conclusion would be the same, individual thing, but still one of those things that has much higher risk of turning into trouble than most of the "conventional" stuff.

Understood; RL must always take precedence over teh 'netz. Best of luck in your teaching/coaching pursuits.

Thanks, Bill. I look at it as a hobby. Decision came out of nowhere, i was out of tennis for 10 years really.. MD stuff still stays and always will be a career.
Working with kids and beginners, so not even a cardio A hobby you like, + you get payed, now that's a good hobby

LOL! No, I noticed it quite a while ago, but just didn't have a good opportunity to comment.

I have to admit that the level of broscience, misinformation, BS, and just plain old outright wrong stuff posted across this site still surprises me. I could use the *facepalm.jpeg* comment a thousand times a day in the open forums. And it seems that it's always concerning the most basic subjects, stuff that shouldn't really ever raise much question.

I've got to the point where I just step out of the thread and leave rather than try to argue for common sense/common knowledge.

I know what you mean. I find myself many times seeing a thread really "going on", but for some reason i never click on it. Then, once i do on page 5 or 6, i feel like killing myself. And a dozen others at least

[ironwill2008]

Where do you live, my man?

I'm in West Virginia. I know I don't have a monopoly on crap weather, especially after reading the same sentiments in others' journals from all across the country, but when my grandkids' soccer and baseball games continually get cancelled, enough is enough, already!!!

That done it, new thing all the time, first knee pain. My conclusion would be the same, individual thing, but still one of those things that has much higher risk of turning into trouble than most of the "conventional" stuff.

If that was the only changeable factor, that would be the likely culprit.

And I agree about the risk factor. Every exercise has at least some inherent risk, but the exercises that allow very heavy weight to be used are the ones with which to approach with the most caution.

Thanks, Bill. I look at it as a hobby. Decision came out of nowhere, i was out of tennis for 10 years really.. MD stuff still stays and always will be a career.
Working with kids and beginners, so not even a cardio A hobby you like, + you get payed, now that's a good hobby

That's a good deal for you, in all aspects.

I've toyed with the idea of going back to school to pursue a degree in kinesiology, just for my own satisfaction, but I've yet to pull the trigger on the deal. I made a few inquiries at a local college 2 years ago, but never took it furthur. I would love to have some formal education to back up what I've learned in the gym. One of these days.....

I know what you mean. I find myself many times seeing a thread really "going on", but for some reason i never click on it. Then, once i do on page 5 or 6, i feel like killing myself. And a dozen others at least

LOL @ "killing myself." I'm coming around to the same thing. Just yesterday, a guy posted in the O35 that he just had a liver transplant, and was asking for workout and nutriton advice. The thread got immediately locked, and then he bumped an old thread concerning the same thing. This wasn't some 17 year-old kid either, but a grown man.

[FastCatChamp]

Hey Bill.....as far as your Parabody leg press/hack squat........(1) Would it fit in the back of a truck? (2) Approximately how much do you think it weighs?

I am in a back and forth for this http://chicago.craigslist.org/nwc/spo/2353537519.html

Seller is going to be 2/3 of the way to me next Thursday and is willing to bring the machine along if I can meet him for a transfer.

[ironwill2008]

Hey Bill.....as far as your Parabody leg press/hack squat........(1) Would it fit in the back of a truck? (2) Approximately how much do you think it weighs?

I am in a back and forth for this http://chicago.craigslist.org/nwc/spo/2353537519.html

Seller is going to be 2/3 of the way to me next Thursday and is willing to bring the machine along if I can meet him for a transfer.

It measures about 7' long, 3' wide, and is 4 1/2' tall at it's highest point. It would easily fit onto the bed of any pickup truck (compacts might require the tailgate to be left down, but that's not a problem; you'll want to tie/cargo-strap it in there anyway.

Best guess as to the weight (I can't seem to find my old Parabody catalog that lists all the specs) is about 400 pounds. With some tools, it wouldn't be all that difficult to break it down into more-manageable pieces if the assembled weight is a problem. The sled alone weighs about 70 pounds, IIRC, and would come out without too much trouble.

[FastCatChamp]

It measures about 7' long, 3' wide, and is 4 1/2' tall at it's highest point. It would easily fit onto the bed of any pickup truck (compacts might require the tailgate to be left down, but that's not a problem; you'll want to tie/cargo-strap it in there anyway.

Best guess as to the weight (I can't seem to find my old Parabody catalog that lists all the specs) is about 400 pounds. With some tools, it wouldn't be all that difficult to break it down into more-manageable pieces if the assembled weight is a problem. The sled alone weighs about 70 pounds, IIRC, and would come out without too much trouble.

and thus begins the haggling over an agreed upon selling price. I just offered $350 to come and pick it up 60 mins. from my house. We'll see what happens. Thanks for your reply Bill. My plan is to get the piece and then figure out how to fit it into my smallish room with my other pieces. Who knows....maybe I'll just put all of my equipment in the Family Living Room.

[rhino1964]

Heavy leg thrashing! Nice work.

[ironwill2008]

and thus begins the haggling over an agreed upon selling price. I just offered $350 to come and pick it up 60 mins. from my house. We'll see what happens. Thanks for your reply Bill. My plan is to get the piece and then figure out how to fit it into my smallish room with my other pieces. Who knows....maybe I'll just put all of my equipment in the Family Living Room.

I would think that if someone had that piece and wanted to sell it, he'd pretty much take any reasonable offer. After all, how many people are really looking to buy a Leg Press?

As far as finding space for it, where there's a will, there's a way. As long as you have access to each side to load/unload, you can put it practically anywhere; no need for a mirror, or room all around it, etc.

Heavy leg thrashing! Nice work.

Hey, Rhino, thanks! I had a pretty successful day, and expect another one today.

[2nd_chance]

Leg Press PWO (plate weight only)
580x15
670x16
760x15
810x7

I managed 1 additional rep on Leg Presses; 810x15 is going to be a hard climb, but I'm up for the challenge. I'm really curious to see where I can go with these.

Those leg presses are looking good Bill. For some reason, I don't think you're going to have too hard of a time getting your 15 reps at 810

[ironwill2008]

Had a very good session today, despite the rainy, dark and dreary weather for the last two days. I made some progress, and built up some momentum to carry me into next week's light work. Today's training was:

Chest/ Shoulders/ Calves

Smith Machine Incline Press
95x10 W/U
135x8 W/U
205x10
205x9
205x8


Smith Machine Flat Press
215x7
215x7
215x7

Incline Flye
60x8
60x7
60x7

1flyes by ironwill2008, on Flickr




60inclflye-2 by ironwill2008, on Flickr

Smith Machine Seated Press
140x10
140x10
140x9

140SMPR-1 by ironwill2008, on Flickr

Lateral Raise
35x12
35x10


Seated Face Pull PWO (plate weight only)
110x25
130x14


Alternate Front Dumbbell Raise
45x11
45x10


Leg Press Calf Raise PWO
400x20 W/U
490x45
490x42
490x40

490CP by ironwill2008, on Flickr

Finished off this session in 75 minutes. Picked up a pair of reps on Incline Presses, and bumped the weight up on Flats and Flyes. When each gets to 3x10, I'll bump again.

Seated Press didn't increase, but Laterals and Face Pulls both inched their way up. Front raises stayed the same.

Picked up a bunch of reps on Calf Raises. Don't know where they came from, but I just kept on going until the sled wouldn't move.

Overall, a good session. I'll take a rest day tomorrow, and then close out the week on Friday, with Rows, Pulldowns, GM's, and more calf work.

PWO meal was a small (3 0z) grilled chicken breast, some penne with tomatoes, garlic, and basil (lots of basil), and the last of the chop salad, along with a glass of milk.

2PWO by ironwill2008, on Flickr

[ironwill2008]

Those leg presses are looking good Bill. For some reason, I don't think you're going to have too hard of a time getting your 15 reps at 810

Thanks for the vote of confidence, David! It might take me a rep per week to do it, but I'll give it my best shot. The one thing I've got going for me on this is that it's been so long since I've Leg pressed, I feel like I'm a noob at it. Noob gainz, FTW!

[VoxExMachina]

Smith Machine Flat Press
215x7
215x7
215x7

Incline Flye
60x8
60x7
60x7

The extra weight is looking good on these, Bill. You're in some nice territory.

Hard to believe it's almost time to deload again, isn't it?

[mharrislove]

Strong flyes (and everything else), Bill. Hell bent on earning that deload time, huh?

[400Lb Gorilla]

excellent work Bill. and very strong calf work!!!

them flyes look heavy lol. and strong face shadow in the first pic lol.

[IronAvalanche]

Leg Press Calf Raise PWO
400x20 W/U
490x45
490x42
490x40

Serious volume on the calves Bill!! 147 reps! There must be some growth form all the pounding you give them.

[Brackneyc]

Incline Flye
60x8
60x7
60x7
]

I do 60s for my DB bench presses. Jeez.

[rpaul11]

those calf presses are just crazy Bill. I'm doing the same thing on my rear delts. Just reppin out my Incline Rev fly's till my arms wont move. Hope we both get great results

3 oz chicken? Thats like what? 2 bites?

[FastCatChamp]

We have the exact same bench. On that Parabody 874...I have always assumed that the "1st Hole" is about 30 degrees and that the 3rd hole is about 45 Degrees. Does that sound about right? I love the bench btw.

Strong ass session as usual. I have directed a few newer trainees to lurk in here. Hopefully they took the advice.

Oh yeah......I have not heard a response on the Parabody LP as of yet. Offered $350.