Ironwill2008

[rpaul11]

Well, it's too late to tell you this, but just take it real easy until you get loosened up a bit. There; did that help?

The heavy leg DOMS you're experiencing is because, for all intents and purposes, you just started training them. It will lessen a little at each leg session.

Yeah..I realize that Bill but I wanted to run. The legs were good once I got moving. and better now than when I got on the treadmill. I'm taking tomorrow off from everything except PT. Then calfs Wednesday

Yes..tomorrow is day one with resistance and supination

[ironwill2008]

Yeah..I realize that Bill but I wanted to run. The legs were good once I got moving. and better now than when I got on the treadmill. I'm taking tomorrow off from everything except PT. Then calfs Wednesday

I guess I wasn't clear; what I meant to say was to go ahead and run; it'll be good for your sore legs, just start out at a real slow pace, and then gradually build your speed to whatever you can handle. It will really help alleviate DOMS, getting the blood in there. I am not a believer in laying on sore muscles; you don't want to weight-train them, but you need to use them, in some fashion; it speeds recovery. On the rare occasion when I have heavy leg DOMS, I'll walk my usual 30 minutes, then do 2-3 sets of squats, with just the bar, or maybe 135. Always helps.

Yes..tomorrow is day one with resistance and supination

This is with your Physical Therapist, right? Good deal!

[orca]

Legs

Leg Press
200x12 W/U PWO
400x12 W/U
650x25 most difficult thing I've had to do, for a while.
750x11 all I had

Congrats...that's some good hard work.

Barbell Squat
135x6
225x6
275x6
285x6 tough

It would be tough. You just repped a ton of weight on the LP. Effort = progress. Nice work.

Smith Machine Split Squat
95x6
135x6
185x6 started to feel these at this load. I'll start here next week.

Looking forward to how the turn out for you.

Stiff-Leg Dead Lift
135x6
225x6
315x6

Dumbbell Leg Curl
40x6
40x6
40x7

Machine Leg Curl
45x8 PWO
40x10 these were supposed to be high rep; had to keep dropping the weight; hams were smoked.
35x10

Good balanced leg work. Nice leg session Bill.

[rpaul11]

This is with your Physical Therapist, right? Good deal!

of course

[MtnBikeMike]

This was in the PL forum last night and i thought you would like to read it.

http://forum.bodybuilding.com/showth...hp?t=106416741

Pretty much gives a scientific basis what you do!

[ironwill2008]

Good balanced leg work. Nice leg session Bill.

Thanks, Kevin. I've been on the high-rep leg press quest for 3 months now; I hit my 25, and I'm going to move on. I'll probably go back to a squat-based leg routine; I'll decide by next Monday. I know one thing for sure-there isn't going to be a 25 rep anything in the routine, at least for a while!

of course

Good deal.I expect it will go well.

This was in the PL forum last night and i thought you would like to read it.

http://forum.bodybuilding.com/showth...hp?t=106416741

Pretty much gives a scientific basis what you do!

That's a great link, Mike; excellent explanation. Thanks!

Everyone who weight trains, whether they know it or not, periodizes. They can either schedule it, or let their body "schedule" it for them. If the body does the scheduling, it seldom turns out well.

[unimoose]

Outstanding work on the 650x25 Bill! Who says you can't keep breaking your own PRs and gaining later in life?

[storm1507]

Great leg day. How you can do that much leg press and then do anything, I'll nev... well, maybe I will just be able to figure it out and EVEN do it one day. Thanks for the motivation.

BTW, I hate it when my leg day is the day after yours. I think I need to change my schedule.

[ironwill2008]

Outstanding work on the 650x25 Bill! Who says you can't keep breaking your own PRs and gaining later in life?

Thank you Joe. Just between you, me, and a million members of this site, I'm happy I hit the 25, and can now move on to something else!

Great leg day. How you can do that much leg press and then do anything, I'll nev... well, maybe I will just be able to figure it out and EVEN do it one day. Thanks for the motivation.

Thanks, storm. It simply comes from consistent training. I've been pounding my legs (along with everything else, of course) once a week, for 16 years now, steady. You just add a little weight here, a rep there, and after all that time, it adds up. I refuse to quit on a leg exercise; I'd rather grind myself into dust than let a leg move beat me. And I don't recall ever having trouble getting psyched-up to train my legs, ever. I've had more problems with arm workouts than legs. It's just the way I'm wired, I guess; go figure.

One thing, though; after this length of time, it is difficult to continually push the numbers. Sometimes improvement comes in other ways.

[Tifflex]

Had a good session today; got a monkey off my back, and made some progress. This will mark the end of my 3 month quest for a 25 rep leg press. Today's training was:

Legs

Leg Press
200x12 W/U PWO
400x12 W/U
650x25 most difficult thing I've had to do, for a while.
750x11 all I had

Congratulations on the 25 reps Bill. What stuck out the most for me is that you ADDED 100lbs to your last set.

Barbell Squat
135x6
225x6
275x6
285x6 tough

Machine Hack Squat
300x10 PWO
300x10

Smith Machine Split Squat
95x6
135x6
185x6 started to feel these at this load. I'll start here next week.

Stiff-Leg Dead Lift
135x6
225x6
315x6

Dumbbell Leg Curl
40x6
40x6
40x7

Machine Leg Curl
45x8 PWO
40x10 these were supposed to be high rep; had to keep dropping the weight; hams were smoked.
35x10

My legs are aching from reading your workout. Awesome job Bill! I love the intensity of your training sessions.

[The_Warhammer]

My legs are just aching period! Bill never ceases to amaze me with his workouts.

[ironwill2008]

Congratulations on the 25 reps Bill. What stuck out the most for me is that you ADDED 100lbs to your last set.



My legs are aching from reading your workout. Awesome job Bill! I love the intensity of your training sessions.

Thanks very much, Tiffany! The last LP set was a nod to my ecto low-rep mentality. Chicken legs practically insist on staying skinny; you have to give them a really good reason to get bigger.

My legs are just aching period! Bill never ceases to amaze me with his workouts.

Thanks, 'hammer. The big payoff, besides having some decent quads, is the feeling of accomplishment after a leg session. That may be the biggest reason why I keep at this. Of course, I don't always better my previous session, but when I do, it's a great feeling.

[Bronzebird]

Hi Bill, it is truly interesting to see the performance of your wo's. I now see the deload factor...

[ArchAngel'73]

I almost crapped ma pantz!! What were you on, meth?? LOL
That is downright amazing Will, and like Tiff said, you went up in weigh the next set.
How's the DOMS today buddy?

[ironwill2008]

Hi Bill, it is truly interesting to see the performance of your wo's. I now see the deload factor...

Hello, BB! While I can't always push my numbers after deloading for a week, I almost always have a fresh mental attitude to put out the effort. I can remember only a few times in 16 years that I felt burned-out from training, and I got past them quickly.

I almost crapped ma pantz!! What were you on, meth?? LOL

ROFL! Getting past that one leg press set was good for me, mentally. I need to challenge myself, just to know I'm still in the game.

That is downright amazing Will, and like Tiff said, you went up in weigh the next set.
How's the DOMS today buddy?

Thanks, Brian. Not really much DOMS to speak of; last night, I was a little stiff in my lower back, quads, and glutes, but, again, nothing to speak of. I've been chasing that 25 repper for 3 months, so I'm going to change-up my leg training; probably going to go back to a squat-centered workout again, and going to bring in some split squats on the Smith. Never done them before; they'll be good for me, I'm sure.

How's your nutrition plan working for you?

[ArchAngel'73]

Wanna eat some of my egg whites, I got enough. 23 per meal.
-that's what i think of my plan

[Hibiscus09]

Morning Bill! Happy Wednesday!

[storm1507]

Good morning Bill.

What's on tap today? I have another light chest/shoulder day in store. Hoping my left shoulder doesn't have any pain.

[ironwill2008]

Wanna eat some of my egg whites, I got enough. 23 per meal.
-that's what i think of my plan

23 per meal? You're gonna sprout feathers!

Morning Bill! Happy Wednesday!

Good morning, Sunshine!

Good morning Bill.

What's on tap today? I have another light chest/shoulder day in store. Hoping my left shoulder doesn't have any pain.

Good morning, storm! The same, but different for me; heavy shoulders, light chest. I'm getting caught-up here, then it's down to the gym.

Easy on the shoulder, storm.

[Tifflex]

Have a great workout Bill.

[ironwill2008]

Have a great workout Bill.

Thanks, Tiffany; you can count on it!

[ironwill2008]

I took Tiffany's advice, and had a great workout. After a slow start at the beginning of Sunday's session, things have been clicking all week. Thanks to all of you who have helped my motivation. Today's training was:

Shoulders/ Chest Maintainance

Smith Machine Seated Press
95x8 W/U
105x6 W/U
135x12
140x8
145x7
150x4

1-Arm Lateral Raise
45x6
40x9
40x8

Face Pulls
90x16 PWO
95x14
95x12

Hulks
30x8 "finisher" feels like a "mass builder!"
30x7
30x7

Barbell Shrug
335x6
335x7
335x7

Smith Machine Flat Press
185x6 W/U
225x7

Smith Machine Incline Press
205x7

Dumbbell Flye
65x11

Completed this session in 70 minutes; my shoulders are totally fatigued. I worked hard at everything today, but especially on the lateral raises; I took them to the wall. They're my best bet for a bit of width, and along with the Smith presses, I'm going to get some.

By the time I got to my "finisher", the Hulks, I was finished. I could barely get the 'bells over my head. Good deal; muscle fatigue is where it's at.

I'm losing a bit of strength in my chest, as indicated by a slight drop in reps, except for the set of flyes, but that's okay for now. Chest still looks good, and I'll continue to let it play second fiddle to shoulders until I feel shoulders have responded. I'm thinking they look slightly better, but I'll reserve judgement for a month from now, or so.

I'm looking down the road to Friday; back day. I'm going to blast me some heavy chins; rows, too.

[ectoBgone]

Just keep hammering away Bill, I gotta believe you'll see a difference with that kind of intensity. Great job.

[rpaul11]

good solid workout again Bill.

ANy thoughts on how long you plan to do shoulders before chest?

Any thoughts to separate days for those parts?

[Hibiscus09]

Very nice job! What are hulks?

[ironwill2008]

Just keep hammering away Bill, I gotta believe you'll see a difference with that kind of intensity. Great job.

Thank you, Jason; I sure will. To me, my shoulders really need the most attention of the three bodyparts I'm working on improving, followed by calves and bi's. All three will improve.

good solid workout again Bill.

ANy thoughts on how long you plan to do shoulders before chest?

Thanks, Rich. I'm going to go another month as things are; by then, I'll probably need to get back to training my chest hard.

Any thoughts to separate days for those parts?

If my shoulders haven't noticably improved by then, I'll consider moving them away from chest, and pairing them up with one of my other weak bodyparts, possibly calves. I'll just have to give it some more time, though. I feel it takes about 3 months of steady training to make a visible difference in any bodypart, at least for me.

Very nice job! What are hulks?

Thanks, Diane; it was a good session!

Hulks are a "complex" that Carl was kind enough to share with us. Here's his demo, that I pinched off his journal.




He describes them as , "A lateral raise with a press at the end." He suggested them as a "finisher" for my shoulders, since I've targeted them as a weak bodypart in need of improvement. If you do them at the end of your shoulder routine, whatever fibers you've left untapped, these will kill 'em.

[orca]

Smith Machine Seated Press
95x8 W/U
105x6 W/U
135x12
140x8
145x7
150x4

good work

1-Arm Lateral Raise
45x6
40x9
40x8

what's the idea or thought with 1 arm lat raises?

Hulks
30x8 "finisher" feels like a "mass builder!"
30x7
30x7

thanks for the reminder...I may toss these in tonight.

[ironwill2008]

good work

what's the idea or thought with 1 arm lat raises?

Thanks, Kevin. By grabbing something solid with your non-working hand, and then leaning out towards your working hand/arm, you reduce trap involvement, and can also use a good bit more weight than doing laterals conventionally, with both arms at once. I like to do them really heavy; I'll power-up the heviest dumbbell I can get 6-8 reps with, after my shoulders are well-warmed up. They're a good variant.

thanks for the reminder...I may toss these in tonight.

As Carl suggests, they're best placed at the end of your shoulder work. Try 'em; you'll like 'em! Carl also does them seated, as a means of eliminating any momentum/cheating. I haven't gotten that far with them, yet.

[Hibiscus09]

Oh -- cool -- thanks! I like watching videos of Carl because I've met him and, not only is he sweet, he's sexy! I did try to focus on the movement while watching that video.

That's a pretty neat exercise. I'll try to remember them for next week's shoulders as a finisher. I'd surely have to do those light. I'll try them seated and see how long it takes for a trainer to come up and ask me what the Hell am I doing?

Happy Thursday Bill!

[ironwill2008]

Oh -- cool -- thanks! I like watching videos of Carl because I've met him and, not only is he sweet, he's sexy! I did try to focus on the movement while watching that video.

I like Carl's vids too, but not quite for the same reason as you!

That's a pretty neat exercise. I'll try to remember them for next week's shoulders as a finisher. I'd surely have to do those light. I'll try them seated and see how long it takes for a trainer to come up and ask me what the Hell am I doing?

No doubt, they'll raise an eyebrow or three; usually, "complexes" look like a mish-mash of bad form, to the uneducated eye. If you do them like Carl does, slow and controlled, you'll see the value.

Happy Thursday Bill!

Thanks, Diane; same to you!