Ironwill2008 V2.0

[SteveR40]

Howdy Sir! The 235 Fronts and 760 Presses are looking solid my friend. Great progress with the Fronts

[VoxExMachina]

What, no "close grip deadlifts"?

I am disappoint.

[ironwill2008]

Howdy Sir! The 235 Fronts and 760 Presses are looking solid my friend. Great progress with the Fronts

Hey, thanks, Steve. Both of those lifts moved up quickly to where they became a real job!

The Smith Fronts are very quad-specific; I feel them almost completely there. LPs, OTOH, feel much more 'diffused;' I feel them in my entire lower body fairly evenly.

What, no "close grip deadlifts"?

I am disappoint.

After being schooled by String Bean, I hired him to write me a new routine. He hasn't yet delivered.

























I think he scammed me.

[-Lucifer]

After being schooled by String Bean, I hired him to write me a new routine. He hasn't yet delivered.

Lol. I just started reading that thread. I assume string bean = b3vans? If so, great! I'll have something spicy to read during these long, cold nights.

Rusty is doing great, by the way. He has grown some more, but still looks kind of small, lol.

[ironwill2008]

Lol. I just started reading that thread. I assume string bean = b3vans? If so, great! I'll have something spicy to read during these long, cold nights.

Lulz. That kid isn't actually bevans, but I've got into the habit of asking every poster of dumb stuff in that forum if he's bevans. The regulars seem to get teh lulz from it.

Rusty is doing great, by the way. He has grown some more, but still looks kind of small, lol.

Good deal. Good health is a blessing for us all, man and beast.

[-Lucifer]

Lulz. That kid isn't actually bevans, but I've got into the habit of asking every poster of dumb stuff in that forum if he's bevans. The regulars seem to get teh lulz from it.

Nothing wrong with his thread, but he was trying to act like he 'knows it all' and he's just been lifting for a few months.

Good deal. Good health is a blessing for us all, man and beast.

He has gotten over his fear of most noises/sounds, which is good. Still barks at people, but I read somewhere that you should ignore him when he does that. Do not yell/shout, as that will make him feel you're giving him your attention. Then they recommended that you give him a 'reward' after he stops (after however long that might be). Sounds like good advice.

[FlaIronMind]

I see the taco-squashin' bandit struck again!

Good work in here of late brother which, of course, is hardly surprising.

Hope all is well my friend.

[ironwill2008]

He has gotten over his fear of most noises/sounds, which is good. Still barks at people, but I read somewhere that you should ignore him when he does that. Do not yell/shout, as that will make him feel you're giving him your attention. Then they recommended that you give him a 'reward' after he stops (after however long that might be). Sounds like good advice.

I agree about the 'reward' aspect; don't want to make them think bad behavior is good.

I see the taco-squashin' bandit struck again!

Good work in here of late brother which, of course, is hardly surprising.

Hope all is well my friend.

Thanks, FIM. We really like those egg cups; I think I'll ask my wife to make some this AM!

[ironwill2008]

Had a good session today. Worked hard to pick up the odd rep where I was able.Today's training was:

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x1

295x1 Barbell Lunge

225x3 backoff set

225x3 backoff set

Barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5
250x5 heh-vee

Smith Machine Low Incline Press
95x10 W/U
135x5
155x5
175x5
205x5
230x5 heh-vee

185x7 backoff set


Worked my way through here in right at one hour. Again I was stopped at a single on the top set of Lunges, but felt fortunate just to get it. I still feel like a triple is within my capability, but it's going to take more work.

Hit reps-across on Rows, but will stay at this weight until I can do it consistently. They were a real job today; more work needs done.

Managed to reach reps-across on Inclines as well, but as with Rows, I'm not ready to add any more weight. Dropped a rep on the backoff set; I'll work to get it back next week.

So much for this one; good effort all around IMO. I'll rest tomorrow, then work on moving forward with Romanians, Curls, and Flat Presses on Friday.

Post-WorkOut meal was an egg/veggie/cheese frittata, some apple-smoked thick-cut bacon, toast, and a glass of cold milk.

[psychodiver9]

You lunge more than I squat

[brucedelaney]

Had a good session today. Worked hard to pick up the odd rep where I was able.Today's training was:

Barbell Lunge
bar x5 W/U
bar x5 W/U
95x3
135x3
185x3
225x3
295x1

295x1 Barbell Lunge

225x3 backoff set

225x3 backoff set

Barbell Row
bar x10 W/U
135x5
185x5
205x5
225x5
250x5 heh-vee

Smith Machine Low Incline Press
95x10 W/U
135x5
155x5
175x5
205x5
230x5 heh-vee

185x7 backoff set


Worked my way through here in right at one hour. Again I was stopped at a single on the top set of Lunges, but felt fortunate just to get it. I still feel like a triple is within my capability, but it's going to take more work.

Hit reps-across on Rows, but will stay at this weight until I can do it consistently. They were a real job today; more work needs done.

Managed to reach reps-across on Inclines as well, but as with Rows, I'm not ready to add any more weight. Dropped a rep on the backoff set; I'll work to get it back next week.

So much for this one; good effort all around IMO. I'll rest tomorrow, then work on moving forward with Romanians, Curls, and Flat Presses on Friday.

Post-WorkOut meal was an egg/veggie/cheese frittata, some apple-smoked thick-cut bacon, toast, and a glass of cold milk.

Repped, I know it's not a ton of rep but I had to rep you for your amazing work/workout ethic and all of your helpful posts all over the Forums.

Anyhow, Great workout... and loving the frittata, makes me want to make one for myself as well.

[ironwill2008]

You lunge more than I squat

That'll change eventually, Ryan. Just keep hammering away; it's all about progression over time.

Repped, I know it's not a ton of rep but I had to rep you for your amazing work/workout ethic and all of your helpful posts all over the Forums.

Anyhow, Great workout... and loving the frittata, makes me want to make one for myself as well.

Thanks, Bruce; I had a good day.

After training for a number of years, it becomes so ingrained in the psyche that it's never a question of "if."

As far as the forums go, I try to help where I'm able, and also to expose trolls, scammers, and BS artists who would mislead others. I sure don't claim to know everything, but I know enough to smell BS from a mile away, and this time of year especially, there's an abundance of it in every forum.



I usually do most of the cooking here, but since my wife retired, she's been getting more involved in the kitchen. That frittata was some of her handywork.

[ironwill2008]

Today is Sherman's 7th birthday. He's been with us for almost 4 years now since we adopted him at age 3.

If you are looking for a new family member, please take a few minutes to have a look here: http://columbuscockerrescue.com

[brucedelaney]

too cute, but I already have two doggies. thanks for the reps

[mharrislove]

* Fronts continue to look solid - job well done.

* You are moving a serious load on those BB rows - impressive (I don't blame you for staying put!)

* Enjoy the B-day with the dog; might as well...they act like everyday is OUR birthday anyway, so doling out a little extra attention is the least that we can do.

[ironwill2008]

too cute, but I already have two doggies. thanks for the reps

Dogs are God's way of showing us the value of unconditional love.

* Fronts continue to look solid - job well done.

* You are moving a serious load on those BB rows - impressive (I don't blame you for staying put!)

Thanks, Mike. I've had a good couple of training days, and intend to carry that through today as well.

Rows aren't getting one bit easier; I'm right at my limit on them apparently. I've got the feeling that if a fly landed on the bar during that last set, it would have cost me 2 reps.

* Enjoy the B-day with the dog; might as well...they act like everyday is OUR birthday anyway, so doling out a little extra attention is the least that we can do.

Agreed. We loaded him up with treats.

[2nd_chance]

Looking good in here as always Bill. Getting two hernias repaired on Wednesday and after a couple months I can get back to real training, not this stuff I've been doing the past few months.

How do you have going to the super bowl? I like Green Bay v. Denver with Seattle as my dark horse.

[ironwill2008]

Looking good in here as always Bill. Getting two hernias repaired on Wednesday and after a couple months I can get back to real training, not this stuff I've been doing the past few months.

Hey, David! Thanks; I'm still inching my way forward, or at least trying!




Good deal on getting your repairs done. I hope things go well for you so you can get back to full speed.

How do you have going to the super bowl? I like Green Bay v. Denver with Seattle as my dark horse.

The truth? About the only thing I feel fairly certain of is that neither the Ravens nor the Texans will get there. Past that, I don't have a clue!



I agree with you about Seattle; they're flying just far enough under the radar to be really dangerous.

[tnthudson]

Looking good and heavy again Bill. I have laid off for about two weeks (a reverse resolution, I guess?) and this is giving me the shot in the arm I need. I'm just finishing a book (Beyond Brawn) that deals with abbreviated training; I know that is somewhat controversial around here but it almost looks like your approach is similar in some ways. I guess what I'm saying is that I'm beginning to see some value in less volume if the weight is good and heavy.

[ironwill2008]

Looking good and heavy again Bill. I have laid off for about two weeks (a reverse resolution, I guess?) and this is giving me the shot in the arm I need. I'm just finishing a book (Beyond Brawn) that deals with abbreviated training; I know that is somewhat controversial around here but it almost looks like your approach is similar in some ways. I guess what I'm saying is that I'm beginning to see some value in less volume if the weight is good and heavy.

Hey, thanks, Todd. Sometimes, it's a good thing to take a step back.


Actually, I was influenced quite a bit by McRobert's writing. He used to write a monthly column in Ironman magazine way back in the day, and it always made me think about how and why I was doing, or not doing, something. His opinions on recovery (along with some of what Mike Mentzer had to say on that topic), made me realize that we must closely match out training load (volume/frequency/intensity) with our own individual recovery ability if we're to make the most-timely progress.

[BBofDulok]

Hey, thanks, Todd. Sometimes, it's a good thing to take a step back.


Actually, I was influenced quite a bit by McRobert's writing. He used to write a monthly column in Ironman magazine way back in the day, and it always made me think about how and why I was doing, or not doing, something. His opinions on recovery (along with some of what Mike Mentzer had to say on that topic), made me realize that we must closely match out training load (volume/frequency/intensity) with our own individual recovery ability if we're to make the most-timely progress.

Wow! Very cool, I used to read those columns back in the day as well!

[ProtienandIron]

Thats a beautiful dog. I've got an english working cocker spaniel, spaniels are my favourite breed. Mine is always by my side. My favourite saying about dogs is; If you lock your dog and your wife in the trunk of the car for half a day. When you open the trunk, which one will be happy to see you?



Sorry I've not been in the logs much this year Bill, most of my bb.com visits are flying ones at the moment as I'm studying a lot for the next few weeks.

As expected everything in this log seems well. As you always say- consistancy is key.

Keep up the good work mate.

[tnthudson]

Hey, thanks, Todd. Sometimes, it's a good thing to take a step back.


Actually, I was influenced quite a bit by McRobert's writing. He used to write a monthly column in Ironman magazine way back in the day, and it always made me think about how and why I was doing, or not doing, something. His opinions on recovery (along with some of what Mike Mentzer had to say on that topic), made me realize that we must closely match out training load (volume/frequency/intensity) with our own individual recovery ability if we're to make the most-timely progress.

Well said. And although I agree with alot of people that the term was probably 'unfortunate,' I think based on what I remember from your history that you'd be what McRobert called a 'hardgainer' ... and proof that you can make huge strides with progression and patience.

[ironwill2008]

Wow! Very cool, I used to read those columns back in the day as well!

Ironman was at the top of the muscle mag heap back in the day IMO. Then, like all the other mags, they became nothing more than a supplement catalog interspersed with pics of bikini babes who probably never lifted a weight in their lives.



Bill Starr wrote a monthly column in there as well; I still use what I learned from him to this day. Next to my RL mentor when I was a beginner, Starr influenced, and continues to influence, me far more than anyone else. And he wasn't even a bodybuilder.




Thanks for visiting my journal.

Thats a beautiful dog. I've got an english working cocker spaniel, spaniels are my favourite breed. Mine is always by my side.

I recall seeing a few pics you posted with your dog in there.

My favourite saying about dogs is; If you lock your dog and your wife in the trunk of the car for half a day. When you open the trunk, which one will be happy to see you?

LULZ!!! Funny but true, Andy!

Gotta remember that one.

Sorry I've not been in the logs much this year Bill, most of my bb.com visits are flying ones at the moment as I'm studying a lot for the next few weeks.

As expected everything in this log seems well. As you always say- consistancy is key.

Keep up the good work mate.

Thanks; I appreciate you taking the time.

[-Lucifer]

U wot mate?

Happy b'day, Sherman!

[ironwill2008]

Closed out the training week with a solid effort. Made a bit of progress, moved some iron. Today's training was:

Romanian Deadlift
bar x15 W/U
135x5 W/U
225x3
275x3
315x3
365x3
405x1

Barbell Curl
bar x5 W/U
65x5 W/U
85x3 W/U
115x3
115x3
115x2

95x8 backoff set



Smith Machine Flat Press
95x10 W/U
135x5
165x5
185x5
205x5
235x4

185x10 backoff set





Managed to complete this session in 65 minutes. While still being held to a single on the top set of Romanians, it (and the 365x3 set) didn't feel like it was killing me today. I'll take that as a sign of progress.

I had intended to try a set of Poundstone Curls today (empty bar/100 reps), but felt pretty froggy, so instead I went with bumping the reps-across weight from last week by a nickel and having at it. I managed a pair of good triples and a lame double. I'll pencil-in the Poundstones for next time.

Picked up a very tough rep on Flats, and still managed a 10-repper on the backoff. This encourages me to realize I'll eventually reach reps across if I keep at it.

That's all for this session. I'll rest in front of the TV for the next 2 days and then hit Smith Fronts, Leg Press, Chins, and Seateds on Monday.

Post-Workout meal was a smorgasbord of pasta w/marinara, 1/4 pound of grilled ground sirloin, some garlic toast, a good salad, and a glass of cold milk.

[ironwill2008]

U wot mate?

Happy b'day, Sherman!

Thanks, -L. Sherman and I appreciate that.

[-=FLEX=-]

While still being held to a single on the top set of Romanians, it (and the 365x3 set) didn't feel like it was killing me today.

I like it when it actually feels like 'working out' as opposed to being beaten into submission by gravity.

[ironwill2008]

I like it when it actually feels like 'working out' as opposed to being beaten into submission by gravity.

LOL. I couldn't agree more, Jim. That one rep has been kicking my butt for a month now; it's about time I started to gain the upper hand!

[FlaIronMind]

Excellent way to close out the week brother. Progression is progression and you put in a hell of a job.

Have a great weekend.