Ironwill2008 V2.0

[ironwill2008]

I'll be out of town today, and will return tomorow afternoon with a light calf/arm/ab workout.

Have a great weekend, everyone.

[ironwill2008]

Friday's training, bumped from the previous page:

Closed out the week, and this training cycle, with a good session. Weight was bumped, reps were increased, a pump was had, and muscle was worked. Today's training was:

Back "B"

V-Bar Row PWO (plate weight only)
50x10 W/U
100x10 W/U
180x8
180x8
180x7

Wide Neutral-Grip Pulldown PWO
180x8
180x7
180x7

1-Arm Cable Row PWO
115x10
115x9
115x8


Good Morning
185x6
185x6
185x5


Leg Press Calf Raise SRC PWO
400x100 brutal; wanted to quit @97, but didn't want to have to post that.


Completed this session in just under an hour. I bumped up the weight on V-Bars and Pulldowns, and am right about where I want to be, load-wise. I'll work these both back up to 10-reps-across before bumping again. I got a massive lat pump on the first set of Pulldowns, a pretty fair sign that all was right.

Picked up a rep on 1-Arms, GM's stayed the same, and Calf Raises kicked my butt. Calves locked up at 97 reps, but I just forced out 3 more so I could claim my hundred. Geez, if those suckers don't grow from all this, I don't know what else to do except maybe work 'em every day!

Post-workout meal today was a plateful of Red Beans and Rice, with a boatload of hot sauce for good measure. A glass of milk completed the meal.

[Moloholo]

strong numbers there Bill! enjoy your trip

[-Lucifer]

Bill, your pwo meal looks so delicious that I almost ate my monitor. Red beans are heavenly.

[rhino1964]

Good, steady progress! The Calf Torture Workout--very impressive!

[BergMuscle]

An hour"s (or less) of heavy-*ss work. Great job, Bill.

[righter]

Bill, your pwo meal looks so delicious that I almost ate my monitor. Red beans are heavenly.

LOL! This!

Hope you had a nice time yesterday, ironwill!

[Meatpants]

Good work as always Bill. You are right 97 is not as cool as 100. Way to dig down and pull it out.

Hope you enjoy your day trip.

[ironwill2008]

First day of a week's worth of light-weight deload training. I'll use light weight and give my joints and attachments some additional recovery. I've hit every muscle group hard and heavy this past 3 weeks and made what I'd consider good progress, and still have no aches, pains, or nagging minor injuries. I expect to continue that trend. Today's training was:

Calves/ Arms/ Abs

Leg Press Calf Raise
400x15
400x15
400x15


Seated Calf Raise
120x15
120x15
120x15

130seatcalf by ironwill2008, on Flickr

E-Z Bar Curl
45x10 W/U
55x10
55x10

Alternate Dumbbell Curl
25x10
25x10

Hammer Curl
25x10
25x10


French Press
55x10
55x10

55frpr by ironwill2008, on Flickr

Triceps Kickback
20x12
20x12

Decline Crunch
21-16

20deccr by ironwill2008, on Flickr

Completed this session in about 25 minutes, straight through. No rest required or taken other than to change/load weights.

Built a massive arm pump from practically the first set, and it only grew as I added reps/no rest.

Not much else can be added. I'll hit a light leg workout tomorrow.

Post-Workout meal was quick and light today; a Chef's salad with a couple of hard-boiled eggs, greens, Kalamata olives, grape tomatoes, and a liberal dose of olive oil and red wine vinegar. Added protein/carbs/micros came from a glass of milk.

7Post Workout by ironwill2008, on Flickr

[ironwill2008]

strong numbers there Bill! enjoy your trip

Thanks, JK. We had decent weather to be traveling, for a change.

Bill, your pwo meal looks so delicious that I almost ate my monitor. Red beans are heavenly.

Hey, thanks, -L. I've got probably a dozen different Red Beans & Rice recipes, but that one I always come back to. Besides tasting absolutely great, the beans/rice combo comprise a complete protein. No meat required, at least for this meal.

Good, steady progress! The Calf Torture Workout--very impressive!

Thanks, Rhino. My calves were numb for several minutes after that set. I'm just going to keep on blasting them.

An hour"s (or less) of heavy-*ss work. Great job, Bill.

Hey, Dan, thanks! It's been a productive last 3 weeks; I feel like I've moved forward at least a little. Going to take a delad week, and then hit it again.

LOL! This!

Hope you had a nice time yesterday, ironwill!

Thanks! As above, for once this Spring, the weather cooperated, and the trip was graced with decent weather.

Good work as always Bill. You are right 97 is not as cool as 100. Way to dig down and pull it out.

Hope you enjoy your day trip.

Thanks, Tony. That's one thing about those "challenge" workouts; you know exactly where you stand as far as getting it done or not. And although it can't always be avoided, "or not" is a bitter pill to have to swallow.

[Whatanejit]

Remember what goes in hot comes out hot Bill!

You like your hot sauce don't you?


Nice to see you still at it in my 2 week absence.. back in time for deload

[ironwill2008]

Remember what goes in hot comes out hot Bill!

You like your hot sauce don't you?

LOL! I practically live on that stuff, Dee. I put it or picante, or both, (!) on almost everything! I think I've built up a 'tolerance' for it.

Nice to see you still at it in my 2 week absence.. back in time for deload

Geez, you've been gone for two weeks already? Time flies.


Yep; deload this week.

[IronAvalanche]

Only you would deload with this amount on leg press calf raise. Your 50% > 90% of people's working weights.

Leg Press Calf Raise
400x15
400x15
400x15

[VoxExMachina]

I've hit every muscle group hard and heavy this past 3 weeks and made what I'd consider good progress, and still have no aches, pains, or nagging minor injuries. I expect to continue that trend.

A good plan yields good progress.

[2nd_chance]

I can't believe that it's deload week already Bill. Nice job on Friday, finishing out the training cycle strong.

[Brackneyc]

I'm surprised IW eats real food. I figured there is a reactor somewhere they just plug him into. The food pics are just there to make us think he is human.

[alkell]

I'm surprised IW eats real food. I figured there is a reactor somewhere they just plug him into. The food pics are just there to make us think he is human.

I knew it!!! I knew there was something superhuman about the big fella

[mharrislove]

A good plan yields good progress.

^^^ x2. Make good use of the break!

[storm1507]

Only you would deload with this amount on leg press calf raise. Your 50% > 90% of people's working weights.

I was thinking the same thing when I saw his seated calf raises.

Bill, I have a deload week too. The best thing is....I'm actually looking forward to it.

[rpaul11]

Wake me up in a week please

Enjoy the break Bill.

[ironwill2008]

Only you would deload with this amount on leg press calf raise. Your 50% > 90% of people's working weights.

Thanks, Phil. TBH, 400 on that machine doesn't feel like much.

A good plan yields good progress.

Thanks, Vox. Things are working about as well as I can expect, so I see no reason to change anything I've been doing.

I can't believe that it's deload week already Bill. Nice job on Friday, finishing out the training cycle strong.

Thanks, David; I wanted to go out strong, and I feel like I accomplished that.

As far as deload rolling around again, the time just flies; the months seem like weeks to me any more. Geez, when I was working 40, 50, 60, 70 hours a week, I don't know how I managed to find time to do anything.

I'm surprised IW eats real food. I figured there is a reactor somewhere they just plug him into. The food pics are just there to make us think he is human.

Lulz! Red meat and Starbucks!

[ironwill2008]

I knew it!!! I knew there was something superhuman about the big fella

LOL! The only thing super-human about me is the thickness of my skull at times. Just ask my wife.

^^^ x2. Make good use of the break!

I definitely will, MH. I feel good going into this deload, and that only bodes well for my return to regular work next Sunday.

I was thinking the same thing when I saw his seated calf raises.

It's all relative, Will.

Bill, I have a deload week too. The best thing is....I'm actually looking forward to it.

It's a great opportunity to sharpen-up your exercise form, and simply work to get some active recovery. Your ligaments, tendons, and joints will thank you for it.

Wake me up in a week please

Enjoy the break Bill.

LOL! My alarm clock is set, Rich.

Thanks; I'll definitely make the best of it.

[ironwill2008]

Day Two of deload week. Light training, minimal rest between sets. Today's training was:

Legs

Smith Machine Front Squat
95x10 W/U
135x10
135x10
135x10

Leg Press PWO (plate weight only)
400x15
400x15
400x15

Barbell Lunge
135x6
135x6
135x6

Romanian Deadlift
315x3
315x3
315x3

Machine Leg Curl PWO
30x10
30x10
30x10


Rolled through this session in just a bit over 20 minutes. Took minimal rest, as no more was needed, and just kept moving.

I did 3 sets of slightly-heavier triples for RDLs today just as a change-up. Made me feel like I was doing some actual work without taxing myself at all.

That's it; I'll do a light chest/shoulders/calves workout on Wednesday.

Fired up the oven today for a Post-workout meal consisting of a baked chicken breast (on the bone), and an oven-baked potato along with a big salad and a glass of milk. Cooking the breast on the bone was a nice change-up from all the boneless/skinless chicken we eat here.

[rhino1964]

A good plan yields good progress.

^^^^Yes, sir.

[Beachman]

What? A 315 X3 X3 Romanian deadlift on a deload. You sir, are amazing! Great work and your meal looks delicious as always!

[-=FLEX=-]

Happy deload.

At least the meal was hardcore.

[Meatpants]

Hi Bill. Hard to believe its already that time again.

Romanian Deadlift
315x3
315x3
315x3..........

Strong deload work.

Have a great rest of the week, and make it a great deload.

[mharrislove]

Hi Bill. Hard to believe its already that time again.

Romanian Deadlift
315x3
315x3
315x3..........

Strong deload work.

Have a great rest of the week, and make it a great deload.

I think Bill is sneaking in a little "beastmode" in those deload workouts!

[IronAvalanche]

I think Bill is sneaking in a little "beastmode" in those deload workouts!

X2! Heavy RDLs. I know you felt like you had some work after those.

[ironwill2008]

^^^^Yes, sir.

IMO, it's imperative to have at least a basic plan, a map to follow to take you where you want to go. I fumbled around enough without one as a noob to learn that's just not the best way to go.

What? A 315 X3 X3 Romanian deadlift on a deload. You sir, are amazing! Great work and your meal looks delicious as always!

Thanks, Beach. Doing a few sets of triples at that weight was still considerably less workload that last week, so I'm still on-plan.

Happy deload.

At least the meal was hardcore.

Thanks, Jim; I'm just rolling along.

That's the first time I cooked chicken breasts on the bone in years. Same deal with the baked potatoes; 6 minutes in the microwave is a better use of time/electricity, but oven-baking them makes them taste so much better!

Hi Bill. Hard to believe its already that time again.

Hey, Tony! I know; the month just flew by. It'll be Summer in just a couple of weeks.

Romanian Deadlift
315x3
315x3
315x3..........

Strong deload work.

Have a great rest of the week, and make it a great deload.

Thanks! Those triples on RDLs were still under last week's work by a good bit. I just wanted to do things a little different today.

I'll make the best of this week, for certain.

I think Bill is sneaking in a little "beastmode" in those deload workouts!

LOL! The total 'tonnage' is still a good bit less than full-power. Actually, I was a little surprised at how relatively heavy they felt on the first set.

X2! Heavy RDLs. I know you felt like you had some work after those.

Thanks, Phil. I was moving through the session so quickly that I felt I needed something to slow me down a little.