Ironwill2008 V2.0

[ironwill2008]

Hopefully the wrist is only a minor issue. Better safe than sorry is the way to go though.

Hey, SG!

I agree; I could have bungled my way thorugh some kind of arm workout, but it's better to let it go for a couple of days until it's 100%. These arms have been worked on for a long time; they're not going to disappear from missing one workout.

I'm very fortunate; the usual outcome from what happened to me is a broken arm.

[ironwill2008]

Sunday's training, bumped from the previous page:

Had a short but reasonably good session today. Due to a (minor) wrist injury sustained during yard work yesterday, I was unable to train my arms. So, that said, today's training was:

Calves

Leg Press Calf Raise PWO (plate weight only)
400x20 W/U
580x10 W/U
760x15
760x15
760x13
760x13
760x12
760x12

760CALF RZ by ironwill2008, on Flickr

Seated Calf Raise PWO
230x15
230x15
230x12
230x12
230x11
230x11

230STCLF by ironwill2008, on Flickr

Completed this short session in about 30 minutes. Quite a bit of that time involved schlepping plates back and forth from the machines one at a time; didn't want to load my sore wrist with a plate today.

I was able to add multiple reps practically across the board on both calf exercises. I feel like I'm stuck between a rock and a hard place on this "heavy" calf workout; the reps are gradually climbing to a point where they tell me to add more weight, but at the same time, I feel like I can't really use much more, effectively. I'll just continue as-is for a few more weeks here, and see where it goes.


Concerning the wrist, I was trimming brush on my short but steep terrace, and got my feet tangled up under me, causing me to fall backwards. I reached my right arm around to break my fall, and twisted my wrist in the process. It's not swolen or discolored in any way, and feels a bit better today, so I'm certain it's only a minor setback. It could have been so much worse.

The wrist shouldn't be involved in quad work tomorrow. Not sure about Romanians, but that's still 24 hours away. A lot of healing can occur in that much time.

Post Workout meal today was a quick but tasty pair of poached eggs on whole wheat toast with picante sauce, a small cup of home-made apple sauce, and a glass of milk.

2PWO by ironwill2008, on Flickr

[VoxExMachina]

Funny how injuries always seem to happen outside the gym, isn't it? Hope the wrist heals up quick, Bill.

Wise move to let it heal and move on to other things.

[mharrislove]

Yardio injuries...of course. Out of the gym pains are just as frustrating as the iron-related variety. You made the right call regarding training. At least your priority body part is still in play. Heal up quickly!

(PS: lol at brown sugar and VW bumpers!)

[ironwill2008]

Funny how injuries always seem to happen outside the gym, isn't it? Hope the wrist heals up quick, Bill.

Wise move to let it heal and move on to other things.

Thanks, Vox. It's still sore, but I'm sure it's better today than if I had tried to use it yesterday. I expect it should be 100% by the end of the week.

Other than a minor tweak here and there, I've never injured myself while training. Back while I was still working, I wrenched my lower back on two different occasions while doing the same thing--carrying a very heavy 32' ladder up a slippery and steep mountainside, and having a foot slip out from under me. Another time, I twisted a knee awkwardly while climbing down a phone pole, and I gaffed into a knot.

Yardio injuries...of course. Out of the gym pains are just as frustrating as the iron-related variety. You made the right call regarding training. At least your priority body part is still in play. Heal up quickly!

Thanks, MH. Setbacks are a PITA, but this one could have been a bunch worse.

(PS: lol at brown sugar and VW bumpers!)

It's true!

[Buffycat3]

Ok so I don't post much, but I do read your great workouts and helpful info to others.
..but today I must say that, that toast/egg/picante sauce meal looks Oh So DELICIOUS!

[Beachman]

What kind of trimmer were you using electric or the big scissor kind? Either way I'm glad they did not add to your injury!

With the amount of people that look/post in your journal you should get the National Dairy Council and Pace as sponsors.

+You're so close to getting 15 across on your leg press and seated calf raises! Great work!

[ironwill2008]

Ok so I don't post much, but I do read your great workouts and helpful info to others.
..but today I must say that, that toast/egg/picante sauce meal looks Oh So DELICIOUS!

Hi, Joan! Thanks! I'm just trying to pass on to others what I can to help shorten their learning curve and to maybe train and eat a little more efficiently.

We have really got on the "poached egg bandwagon" here!

What kind of trimmer were you using electric or the big scissor kind? Either way I'm glad they did not add to your injury!

I was using a small electric trimmer, and it was locked "ON" as I fell. I fortunately had the good sense to throw it away from me as I was going down. Believe me, things could have turned out a lot worse.

With the amount of people that look/post in your journal you should get the National Dairy Council and Pace as sponsors.

LOL! Both items are good/good for you, so they'll continue to get a boost in this journal.

+You're so close to getting 15 across on your leg press and seated calf raises! Great work!

Thanks. I'm making progress; I'll continue to push forward.

[-Lucifer]

Hello, Mr. Bill. My mind has been blown. I know you are taking a top secret supplement that you won't tell us about, but I want to know!

[ironwill2008]

.....In remembrance of all my fallen Comrades In Arms.







Some gave all.

[ironwill2008]

Hello, Mr. Bill. My mind has been blown. I know you are taking a top secret supplement that you won't tell us about, but I want to know!

LOL! I tried to come up with a snappy comeback, but I have none at all, -L!

[demike]

Good job still hammering away, Bill. You are getting those reps built up!

Glad your wrist is something minor. Last week I was pressure washing my second story of my house and the ladder was wet. As I was climbing the ladder I just about slipped off! We have to be careful!!!

Have a great Memorial day and thanks to anyone that has served.

[ironwill2008]

Good job still hammering away, Bill. You are getting those reps built up!

Hey, Mike!!!

Thanks! I'm making slow but steady progress, and that's all that counts.

Glad your wrist is something minor. Last week I was pressure washing my second story of my house and the ladder was wet. As I was climbing the ladder I just about slipped off! We have to be careful!!!

The wrist is still a bit sore, but should be okay in a few days; I'll just lay off it.

Pressure-washing off a ladder is hazardous, for a lot of reasons. But unless a guy has access to an aerial lift (and who might that guy be; if he had that kind of $$$, there'd be someone else up there!), there really isn't any option other than a ladder.

Have a great Memorial day and thanks to anyone that has served.

Thanks, Mike. Back at ya.

[supy]

Take care of that wrist Will

[ironwill2008]

Take care of that wrist Will

I'll do it, Mike. It feels "okay" today, but it's still not right. Should be 100% by the end of the week though, if I don't try to use it.

[storm1507]

Nice way to blast the calves again Bill. I hope you have a great Holiday weekend.

[ironwill2008]

Had a good session today despite the sore wrist keeping me from one exercise. Numbers didn't move a great deal, but I still did work. Today's training was:

Legs

Smith Machine Front Squat
95x10 W/U
135x8 W/U
185x6
225x6
250x5


Leg Press PWO (plate weight only)
580x15
670x15
760x15
810x10

Barbell Lunge
195x6
225x3
250x3

Romanian Deadlift
135x5
225x5
315x0 wrist pain/stopped here


Machine Leg Curl PWO
55x10
55x10
55x9


Completed this session in about an hour. I bumped the weight on Smith Fronts a bit, and managed 5 reps, working back up to 6.

Wasn't able to advance Leg Presses from what I hit last week, but every rep I got was a keeper; progress is progress, however it's measured.

Bumped the weight up on the top set of Lunges. I really like doing triples with these; they're more a strength move than a mass-builder at this low reppage, but they just suit me well. I've done the 3x6 thing for long enough on them, and am gradually moving back to heavy weight.

I jumped into Romanians with no expectation, and felt some 'discomfort' at 2 plates, so called it done there. I'm still planning to pull off the floor on Friday, on schedule, so I'll just have to see how it goes at that time.

Leg Curls then became the primary ham exercise, and I was able to add multiple reps since hams were relatively fresh after the very light Romanian Deadlifts.

That's all I have for this session. I'll rest tomorrow, and then get back in for chest/shoulders/calves on Wednesday.

Cooking the PWO main course






PWO meal today was 4 oz of grilled chicken breast, potato salad, a deviled egg, some very sweet watermellon, and a glass of cold milk.




This year's herb garden, with parsley, oregano, basil, thyme, and dill. Nothing beats this for cooking.

[ironwill2008]

Nice way to blast the calves again Bill. I hope you have a great Holiday weekend.

Thank you, Will. I really hit 'em hard. They're going to improve; it's only a matter of how much I have to pound on them to get them to respond.

The weekend has gone well here, and I hope it was the same for you and all your family.

[braggable]

Happy Memorial Day Bill!

Great session. Strong lunge numbers and I am mirin' your romanian DL lifts!

Great post-w/o grillin too. enjoy it, man!

[ironwill2008]

Happy Memorial Day Bill!

Great session. Strong lunge numbers and I am mirin' your romanian DL lifts!

Great post-w/o grillin too. enjoy it, man!

Hey, thanks! I had a good day of training, all things considered.

I don't use the grill as nearly as often as I'd like; so many times it's just so convenient to cook indoors. But I'm planning to change that; nothing beats charcoal and wood chips!

Hope you had a good weekend too.

[rhino1964]

Thankfully the wrist isn't as bad as it could have been.

Avi looks great!

[Moloholo]

Been busy for awhile and finally back to checking back on all of your journals!! Time to start reading The Bill Times again ^^


How do you feel about lunges Bill? Do they have any carryover to any other exercises?


Really nice pictures there once again Bill, i hope you recover soon

[ironwill2008]

Thankfully the wrist isn't as bad as it could have been.

Avi looks great!

Thanks, Rhino; I appreciate the comment.

I agree re: the wrist; could have been really bad.

How do you feel about lunges Bill? Do they have any carryover to any other exercises?

Lunges work just about everything to one extent or another, but they really hit the glutes/hams. If they're done "in place" (stepping out, then stepping backwards to the start position, they also hit the quads hard.

IMO, they carry over to every other leg exercise, and by their dynamic nature, in a way that no other common exercise can really do.

Really nice pictures there once again Bill, i hope you recover soon

Thanks, JK.

The wrist deal is minor, except for the fact that it's keeping me from doing some exercises. It should be okay in a few more days if I lay off of it.

[mharrislove]

You are still impressing with the Smith work, my friend. Very nice. Steady as she goes with the wrist; looks like your "self preservation alarm" was active once you got into the RDLs; hopefully, you'll be able to hit 'em next week.

[Whatanejit]

More grilled food pics in this journal - it looks amazing!

Lovely herb garden too.

Do you keep it up high to stop the dog peeing on it?

[Meatpants]

Good to see the dedication in lifting through the holiday Bill. I hope your wrist is feeling better, and you are enjoying your recovery day.

[ironwill2008]

You are still impressing with the Smith work, my friend. Very nice. Steady as she goes with the wrist; looks like your "self preservation alarm" was active once you got into the RDLs; hopefully, you'll be able to hit 'em next week.

Hey, MH, thanks. All told, I had a good leg day.

The wrist is still sore today, and it may affect my training tomorrow, but I can roll with the punches. There are some things that just can't be worked "through," so I'll do my best to work "around."

More grilled food pics in this journal - it looks amazing!

Will do, Dee! I haven't fired up the grill nearly often enough lately. Been so busy with projects, and it's more time-efficient to just cook in the kitchen. But the taste is light years apart!

Lovely herb garden too.

Thanks. We had been growing a few herbs in small pots in the kitchen window, but it's only East light, not really enough for plants that require full sun to do their best. I started them from seedlings, and what you see in the pics is after only 2 weeks. I expect we'll harvest enough by Fall to dry and last us til next Spring.

Do you keep it up high to stop the dog peeing on it?

LOL! Spoken like a fellow veteran dog owner! Even before I bought the seedlings and potting soil, I found a foot-tall plastic box to set the pot atop. It's out of Sherm's "reach."

[ironwill2008]

Good to see the dedication in lifting through the holiday Bill. I hope your wrist is feeling better, and you are enjoying your recovery day.

Hey, thanks, Tony. I'm at an advantage since the gym is always open!

My wrist is a bit better, thanks, but still sore. I'm in the process of stripping/repairing/refinishing 4 very old chestnut DR chairs which had been painted at least 6 times, and it's very frustrating to have to try to sand with my left hand. Other than that, things could be worse!

[taylor9569]

Bill, every day I come in here to read your journal (although I don't always comment) and more times than not end up learning something new. I love your no B/S approach to training and nutrition, and IMO every noob (and some of the more experienced) members of this site should be directed here before the are allowed to post some of their questions. I'm sorry if this sounds like an a$$ kissing post because that's not how I want it to sound, but your knowledge and experience is gold.

Thank you

BTW hope your wrist heals up quick

[-=FLEX=-]

Hope you enjoyed your rest day, and sorry about the wrist issues.

Back tomorrow to check on the delt work.