Ironwill2008 V3.0

[ironwill2008]

Have you considered just upping the reps per set?

Yes; I've done stretches of body weight-only Chinups, and might just go that route.

[Payton1221]

Bill,

We tried one of those "3-ingredient" recipes last night ;-) and it was delicious!!! Put 3-4 large boneless/skinless chicken breasts in a crock pot, add Frank's Buffalo Wing Sauce (we used most of a standard size bottle so probably 6-8 oz or so), and 1/2 packet of Hidden Valley Ranch Seasoning mix. Depending on if you use frozen breasts or not, it'll be done in 3-6 hours or so, and the meat is pulled into shreds. Delicious on bun, lettuce wrap, pita, or whatever you fancy.

[Plateauplower]

Bill,

We tried one of those "3-ingredient" recipes last night ;-) and it was delicious!!! Put 3-4 large boneless/skinless chicken breasts in a crock pot, add Frank's Buffalo Wing Sauce (we used most of a standard size bottle so probably 6-8 oz or so), and 1/2 packet of Hidden Valley Ranch Seasoning mix. Depending on if you use frozen breasts or not, it'll be done in 3-6 hours or so, and the meat is pulled into shreds. Delicious on bun, lettuce wrap, pita, or whatever you fancy.

I do the same thing with chkn and pork loin. Throw them into the crock pot with some cans chipotle peppers in adobo sauce and some canned fire roastd tomatoes awsome.

Beef/Venison roasts are great with a jar of jalapeno peppers and onions and shredded (almost like Italian beef but shredded instead of thin sliced)

Im hungry just thinking about it...

[ironwill2008]

Bill,

We tried one of those "3-ingredient" recipes last night ;-) and it was delicious!!! Put 3-4 large boneless/skinless chicken breasts in a crock pot, add Frank's Buffalo Wing Sauce (we used most of a standard size bottle so probably 6-8 oz or so), and 1/2 packet of Hidden Valley Ranch Seasoning mix. Depending on if you use frozen breasts or not, it'll be done in 3-6 hours or so, and the meat is pulled into shreds. Delicious on bun, lettuce wrap, pita, or whatever you fancy.

That sounds tasty, Mark. We'll occasionally use the crock pot to cook up a bunch of chicken breasts; put 'em in there, set the temp, and no need to mess with them for several hours.

I do the same thing with chkn and pork loin. Throw them into the crock pot with some cans chipotle peppers in adobo sauce and some canned fire roastd tomatoes awsome.

Beef/Venison roasts are great with a jar of jalapeno peppers and onions and shredded (almost like Italian beef but shredded instead of thin sliced)

Im hungry just thinking about it...

Some good ideas here.








The 'nutrition' forum continues to see multiple posts every day describing people eating plain chicken, plain brown rice, and broccoli several times per day. The idea of there being "clean" and "dirty" foods is still strong among the uninitiated. I went that route for a while, back when I was a noob. Got to where I hated my meals, and then couldn't gain an ounce of body weight.

[ironwill2008]

Good session today even though I wasn't able to move anything up. Today's training was:

Barbell Lunge
bar x15 W/U
95x5 W/U
140x5 W/U
225x3 W/U
265x3
265x3
265x2

Dumbbell Row
50x8 W/U
105x8
105x8
105x7

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x10

Burned an hour completing this work. Lunges didn't advance, but I also didn't get pinned to the floor, so, for today, it's all good. Makes me realize that it's going to be a long way to 275x3.

D-Bell Rows didn't advance either, but reps were good, and were felt right in the middle of my upper back as I wanted. Still need one more rep to graduate to more weight.

I was very pleased to meet reps-across once again on Flat Presses. And once again, shoulders played nice today. Not sure where I'll go with these, or even if I'll stick with this exercise for much longer, but I'll hit them at least once more before deciding.

After a rest day tomorrow, I'll close out the week's training on Friday with a go at progressing RDLs, Curls, and Dips.

Post-WorkOut meal was an old favorite---my wife's version of Huevos Rancheros, along with some fried potatoes, bacon, and a glass of milk.

[-Lucifer]

Great news about the shoulder, Bill. I've noticed you used a normal grip and not 'thumbless' whilst Smith pressing. A thumbless grip would make it easier. What do you think?

Also, how often do you disinfect the gym?

[Sparta11]

Geez Bill, Rowing 105lb DB's....Good thing you don't lift at my gym, DB's only go up to 100 lol...I'm starting to think you should enter some competitions. I think you'd fair pretty well. Awesome Bill.

[ironwill2008]

Great news about the shoulder, Bill. I've noticed you used a normal grip and not 'thumbless' whilst Smith pressing. A thumbless grip would make it easier. What do you think?

Not a fan of thumbless grip for anything, for safety reasons. Especially true for my wonky gripping ability these days.

Also, how often do you disinfect the gym?

I'll sweep the floor once a week, and do a thorough cleanup/equipment maintenance about once per month. Other than training time, there's no other activity down there, so it stays relatively clean.

Geez Bill, Rowing 105lb DB's....Good thing you don't lift at my gym, DB's only go up to 100 lol...I'm starting to think you should enter some competitions. I think you'd fair pretty well. Awesome Bill.

Thanks; I had a good session.

Way back in the day, when I had advanced my Deadlift to 4 plates, I was feeling pretty froggy. I considered entering a couple of powerlifting meets---until I checked the current records in my area and found that my age/weight group's record was about 150 pounds more. I've never been one to go after 1-rep maxes, and I think my time for any of that has passed.

[brucedelaney]

Good session today even though I wasn't able to move anything up. Today's training was:

Barbell Lunge
bar x15 W/U
95x5 W/U
140x5 W/U
225x3 W/U
265x3
265x3
265x2

Dumbbell Row
50x8 W/U
105x8
105x8
105x7

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x10

Burned an hour completing this work. Lunges didn't advance, but I also didn't get pinned to the floor, so, for today, it's all good. Makes me realize that it's going to be a long way to 275x3.

D-Bell Rows didn't advance either, but reps were good, and were felt right in the middle of my upper back as I wanted. Still need one more rep to graduate to more weight.

I was very pleased to meet reps-across once again on Flat Presses. And once again, shoulders played nice today. Not sure where I'll go with these, or even if I'll stick with this exercise for much longer, but I'll hit them at least once more before deciding.

After a rest day tomorrow, I'll close out the week's training on Friday with a go at progressing RDLs, Curls, and Dips.

Post-WorkOut meal was an old favorite---my wife's version of Huevos Rancheros, along with some fried potatoes, bacon, and a glass of milk.

Great workout..

and maybe is just me but.. (sarcasm)That looks more like Eggs with Salsa then Huevos Rancheros to me... (/sarcasm)

[ironwill2008]

Great workout..

and maybe is just me but.. (sarcasm)That looks more like Eggs with Salsa then Huevos Rancheros to me... (/sarcasm)

Thanks, Bruce; I had a good day.


I should take a pic of one of those 'Huevos' cut open; inside is black beans, Mexican rice, cheese, and salsa. They are without a doubt our favorite egg dish.

[ironwill2008]

Closed out the training week with a good session. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5
185x5
225x5
275x5
355x3 heh-vee




Cable Curl PWO
20x10 W/U
57x5x10
57.5x10
57.5x9




Dips
bw +50x8
bw +50x8
bw +50x8


Completd this session in about an hour. My photographer was away today; I attempted to use the timer on my camera to snap some pics, but didn't get anything worth posting. I bumped Romanians up by a nickel today, and the extra 5 pounds cost me 2 reps. Who'd a thunk it? Goal here is still 365x5, so I have a ways to go.

Cable Curl provided a nice biceps pump, but I just couldn't quite get that 30th rep to get me to reps across and more weight next week.

I did manage to get the see-saw rep back on dips, to get me to 3x8. Still on the fence as to what to do with either Dips or drop them and bring in a different triceps exercise. I see after next week.

That's all I have for today and this week. I'm very much looking forward to the playoffs this weekend, and will be camped out in front of the TV until Monday, when I return to the gym for Squats, Split Squats, Chinups, and Seated presses.



No timer req for Post-WorkOut meal pic of an 8 oz sirloin cheeseburger, fries, a cup of chop salad, and a glass of milk.

[Gxp23]

Someones been making gains over the holidays.

Still going heh-vee on those RD's, just starting to ramp them up myself, no where near those numbers though, need to strengthen my lower back a bit more.

Looks like cable curls are still progressing nicely, wont be long until you are notching up to 60 dont you think?

I think dips are one of the only exercises that have always been in your routine since I subbed to your log, if you do change the exercise up, what are you thinking of going to? Anything you can think of that could result in some carry over to help with dips further down the line? Close grip bench maybe?

Cheese burger and chips (They things are too thick for fries :P) are making my mouth water, might be time to get some dinner myself.

Hope all is well

[ironwill2008]

Someones been making gains over the holidays.

Still going heh-vee on those RD's, just starting to ramp them up myself, no where near those numbers though, need to strengthen my lower back a bit more.

Thanks, G. Adding just 5 pounds to the bar made it feel 100 pounds heavier.

RDLs will strengthen your lower back along with your hams and glutes.

Looks like cable curls are still progressing nicely, wont be long until you are notching up to 60 dont you think?

I'm just one rep shy of bumping up, but with a cable, that rep can't be cheated. I'll get there.

I think dips are one of the only exercises that have always been in your routine since I subbed to your log, if you do change the exercise up, what are you thinking of going to? Anything you can think of that could result in some carry over to help with dips further down the line? Close grip bench maybe?

I'm really partial to both Standing French Presses (one of my OG exercises from when I was a stone-cold noob) and CGBPs on a Smith. Both will hammer the tris but in different proportion; French Press is unsurpassed as THE exercise to hit the long head of the triceps. Smith CGs feel like they work all three heads equally to me.

I'd think either one would help Dips, unless, like me, the limiting factor is my janky hands and wrists. Those sumbeechez just aren't going to ever get any better.

Cheese burger and chips (They things are too thick for fries :P) are making my mouth water, might be time to get some dinner myself.

Hope all is well

I was dining solo today, and for myself, red meat is always the first choice.


We're good here, G, and hope you are as well.




Congrats on your new house, BTW. Home ownership is among the first steps to financial independence.

[Gxp23]

I'm really partial to both Standing French Presses (one of my OG exercises from when I was a stone-cold noob) and CGBPs on a Smith. Both will hammer the tris but in different proportion; French Press is unsurpassed as THE exercise to hit the long head of the triceps. Smith CGs feel like they work all three heads equally to me.

I'd think either one would help Dips, unless, like me, the limiting factor is my janky hands and wrists. Those sumbeechez just aren't going to ever get any better.




I was dining solo today, and for myself, red meat is always the first choice.

We're good here, G, and hope you are as well.

Congrats on your new house, BTW. Home ownership is among the first steps to financial independence.

I have been doing french press for a bit now, ever since you mentioned it way back lol. Makes my wrists a little squeeky, but I just wrap them if it gets too much, but they are, like you said, one of the GOATS.

As for dinner Ill be tucking into a ribeye shortly myself , cant wait.

But yeah, everythings good here, this is house numero 2 and I am just at that "stressful" fill out all this paperwork and give us your money stage...yay.

[ironwill2008]

I have been doing french press for a bit now, ever since you mentioned it way back lol. Makes my wrists a little squeeky, but I just wrap them if it gets too much, but they are, like you said, one of the GOATS.

Are you using an EZ Curl bar?

As for dinner Ill be tucking into a ribeye shortly myself , cant wait.

Excellent choice. I eyeballed ribebeys at the store yesterday, but as I was standing there, the butcher brought out some freshly-ground sirloin, and I knew then it would be burgers for me today.

Got another to scarf down this evening.

But yeah, everythings good here, this is house numero 2 and I am just at that "stressful" fill out all this paperwork and give us your money stage...yay.

Lulz. 'Closing' the deal on real estate is quite a process. If yours is anything like it is in the US (and I imagine it's exactly the same), you sign a million copies of a million forms.

[Gxp23]

Are you using an EZ Curl bar?

I am yes, I am a member at 2 gyms and one of the EZ bars just isnt cambered enough compared to the other gyms (if you know what I mean, the bars just not got enough angle at the grips)

Excellent choice. I eyeballed ribebeys at the store yesterday, but as I was standing there, the butcher brought out some freshly-ground sirloin, and I knew then it would be burgers for me today.

Got another to scarf down this evening.

I was looking at some sirloins today myself, but when I saw that beautifully marbled ribeye, I just had to get one.

Lulz. 'Closing' the deal on real estate is quite a process. If yours is anything like it is in the US (and I imagine it's exactly the same), you sing a million copies of a million forms.

Haha, yea thats pretty much it, every other day I am getting documents posted through the door, its a lot to take in, but once thats done and out the way, the decoration part begins, which isnt as stressful, but can be just as annoying lol.

[ironwill2008]

Haha, yea thats pretty much it, every other day I am getting documents posted through the door, its a lot to take in, but once thats done and out the way, the decoration part begins, which isnt as stressful, but can be just as annoying lol.

When we closed on this house, all the documents were presented at the bank that was carrying the mortgage; we (my wife and I) were there for what seemed like forever signing paper after paper.


Now that you (and the bank!) own the house, a very smart plan would be to get it paid off as soon as you're financially able. Even paying off the mortgage just a few years early (by making payments a little higher than what the mortgage calls for every month) goes a long way to save you money on the back end.

[Plateauplower]

Nice work. Huge RDLs, do you get an upper back pump doing those from holding the bar and keeping your shoulder blades back? I feel like I'm getting better with activating my hams doing them. Did them yesterday outside the rack which allows another couple inches that I need to really hit my hams, wow they are sore today.

Agree with the mtg, for all the mortgages I've had I always use an excel spreadsheet with an amortization schedule to see my ROI on early payments. It makes more sense to pay more on the principal early on (first 5-10 years) where you nearly triple your investment on savings on the back end. After that it starts to reduce the impact to some extent. Right now on my mtg because my rate is below 5% I just add enough to make it an even number and put more into low cost benchmark index mutual funds anticipating a greater return in the long run than 5%. I figure if the market or financial "system" crashes, the house or money won't do me any good anyway . Will still have it paid off right when I retire though, I can't wait for that, wish the property taxes would end there too, about 8K per year for me (old house) and have friends that pay 12k or more I'll be moving out of this area and back to the country though when I retire, much lower cost of living, and more enjoyable in general to me.

[Gxp23]

When we closed on this house, all the documents were presented at the bank that was carrying the mortgage; we (my wife and I) were there for what seemed like forever signing paper after paper.


Now that you (and the bank!) own the house, a very smart plan would be to get it paid off as soon as you're financially able. Even paying off the mortgage just a few years early (by making payments a little higher than what the mortgage calls for every month) goes a long way to save you money on the back end.

Way ahead of ya, my mortgage allows me to overpay 10% of the total sum per year, so I can use that to take away from my term, or my monthly payments, should be able to get it done within half the total mortgage term if I wanted, but this home might just be a stepping stone for me, will really need to think about it. I agree though, sooner its paid off the better.

[ironwill2008]

Nice work. Huge RDLs, do you get an upper back pump doing those from holding the bar and keeping your shoulder blades back? I feel like I'm getting better with activating my hams doing them. Did them yesterday outside the rack which allows another couple inches that I need to really hit my hams, wow they are sore today.

Hey, thanks, Tim.

I've never received a pump in any muscle group from RDLs, but that's probably due to the low reps I use.

Indeed, RDL @ full ROM will deliver some DOMS.

Agree with the mtg, for all the mortgages I've had I always use an excel spreadsheet with an amortization schedule to see my ROI on early payments. It makes more sense to pay more on the principal early on (first 5-10 years) where you nearly triple your investment on savings on the back end. After that it starts to reduce the impact to some extent. Right now on my mtg because my rate is below 5% I just add enough to make it an even number and put more into low cost benchmark index mutual funds anticipating a greater return in the long run than 5%. I figure if the market or financial "system" crashes, the house or money won't do me any good anyway . Will still have it paid off right when I retire though, I can't wait for that, wish the property taxes would end there too, about 8K per year for me (old house) and have friends that pay 12k or more I'll be moving out of this area and back to the country though when I retire, much lower cost of living, and more enjoyable in general to me.

Those property taxes sound like a killer. I guess the only way around them is to move out in the sticks where tax rates are lower.

Way ahead of ya, my mortgage allows me to overpay 10% of the total sum per year, so I can use that to take away from my term, or my monthly payments, should be able to get it done within half the total mortgage term if I wanted, but this home might just be a stepping stone for me, will really need to think about it. I agree though, sooner its paid off the better.

There's a lot to be said for being debt-free; it takes a while to get there, especially when you're young and starting out getting established in the world, but it's a good feeling to have.


There's money to be made in buying/improving/selling houses, but here at least, the current market can be pretty fickle. In my neighborhood, there's one house (a total remodel) that's been on the market for two years, and another (also a complete upgrade) that's been for sale since the beginning of Summer.

[Gxp23]

There's money to be made in buying/improving/selling houses, but here at least, the current market can be pretty fickle. In my neighborhood, there's one house (a total remodel) that's been on the market for two years, and another (also a complete upgrade) that's been for sale since the beginning of Summer.

Oh for sure, I would like to venture a bit more down that route later. In my area there area a few properties ina similar situation, yet I think it comes down to the sellers not wanting to lose out on money, then realise they will lose out regardless if they dont take an offer eventually due to other costs for the property building up. Hopefully one day I can get a place where I can build my own home gym like yours, that would be a dream come true.

[ironwill2008]

Oh for sure, I would like to venture a bit more down that route later. In my area there area a few properties ina similar situation, yet I think it comes down to the sellers not wanting to lose out on money, then realise they will lose out regardless if they dont take an offer eventually due to other costs for the property building up. Hopefully one day I can get a place where I can build my own home gym like yours, that would be a dream come true.

There's a lot to be said for home gyms; usually the biggest obstacle to having a good one is lack of space in the average house.

[OT2000]

Thanks, Bruce; I had a good day.


I should take a pic of one of those 'Huevos' cut open; inside is black beans, Mexican rice, cheese, and salsa. They are without a doubt our favorite egg dish.

Please do take a pic. I have been eyeing those since you first posted them some time ago. They look amazing and I would love to see the inside.

[ironwill2008]

Please do take a pic. I have been eyeing those since you first posted them some time ago. They look amazing and I would love to see the inside.

I'll do my best to remember to do that next time they're on the menu, OT.

[mirroroferised]

There's a lot to be said for home gyms; usually the biggest obstacle to having a good one is lack of space in the average house.

I'm in the process of adding a bit more space to my home gym right now. I tore down a closet and having to relay and add more flooring. A lot of work for very little extra space but I'll take all I can get at this point. Wish I could talk my wife into having just an open concept basement all for me

[ironwill2008]

I'm in the process of adding a bit more space to my home gym right now. I tore down a closet and having to relay and add more flooring. A lot of work for very little extra space but I'll take all I can get at this point. Wish I could talk my wife into having just an open concept basement all for me

LOL. The age-old battle of seeking enough real estate for what we want to build!

Gotta do what ya gotta do, Dave.

[BuffMother]

Fun to see you working your tail off and that you are not afraid to eat REAL Foods, lol! Keep up the great momentum!

[-Lucifer]

Romanian Deadlift
355x3

Brilliant. 355 is my old deadlift max and you used that to perform the RDL for 3 reps. And nice PWO meal, too. I hope you didn't consume the burger after 7 PM.

[ironwill2008]

Fun to see you working your tail off and that you are not afraid to eat REAL Foods, lol! Keep up the great momentum!

Thanks; I appreciate the comments.

Took me a few years to get it through my thick skull that regular food is the key to building mass and strength, and not all the pills, powders, and potions that the muscle magazines were (and still are) always pushing.

Brilliant. 355 is my old deadlift max and you used that to perform the RDL for 3 reps.

Thanks, -L. I'll admit, that triple was really heavy; gonna be a tough climb to get to 365x5.

And nice PWO meal, too. I hope you didn't consume the burger after 7 PM

That one in the pic was consumed after I got done training, at about 4:30-5:00 PM.

Had another just like it (no fries, just a glass of milk with it) at about 10PM that night. Slept like a baby.

[ironwill2008]

A good session today despite cold gym temps. Did a few extra minutes on the bike to get warmed up a bit. Today's training was:

Barbell Squat
bar x10 W/U
185x8 W/U
225x3 W/U
245x8
245x8
245x8

Smith Machine Split Squat
95x8 W/U
135x8
185x8
250x6

Chinup
bw +50x6
bw +50x6
bw +50x5

Smith Machine Seated Press
95x10 W/U
155x5
155x4
155x3

Closed this one out in an hour and a quarter. I bumped Squats by a dime, and managed reps-across again, so I'll bump another dime after deload next week. Not sure where I'll stall with my current 3x8, but when I do, I'll shift to a ramped set scheme, which will put most of the effort on a single heay set rather than three moderate ones.

Splits didn't advance, but I'm near limit on them; further progress will be slow.

Lost my "see-saw rep" on Chins, but will probably get it right back at the next go-around. Should probably sub these out, but I'm still enjoying them, een though they're essentially stalled dead.

Seated Press didn't advance today, but this is another one that's near my limit. I feel there's still something left in the tank though, so I'll continue to march.

That's it for today. Tomorrow's rest day will be followed by an attack on Lunges, Dumbbell Rows, and Flat Bench Presses on Wednesday. I want to build up some momentum to carry me into and through deload next week.




Yet another favorite (aren't they all?) for Post-WorkOut today---sweet and sour chicken straight out of the wok. Acompanying was a glass of milk.