Ironwill2008 V2.0

[HoosierHardGain]

BTW, are you running a journal, Hoos?

Yep...the link for you browsing convenience:

http://forum.bodybuilding.com/showth...post1141631053

[EjnarKolinkar]

Besides the aforementioned active recovery, this also allows you to tighten-up your exercise form. I know that for myself, this (practicing good form) is one area that requires constant attention.

I like that you often use deload for alternate lifts. I suffer under "99 movements to fit in someday" syndrome, lol. Some practice, testing of new or shelved lifts, the way you work it, opened my eyes to another way to look forward to the break. Any way I can get my brain looking forward to the session seems the ticket.

I had suspicions you were "Hardcore" it's confirmed with the baby Lima beans. Only a srs lifter can get through a plate of those babies. I still hide those in my napkin.

[-Lucifer]

I want to pet Sherman badly.

P.S. Bill, what happened to rpaul, 2nd_chance and Dee aka Whatanejit? I don't see them posting anymore.

[ironwill2008]

Yep...the link for you browsing convenience:

http://forum.bodybuilding.com/showth...post1141631053

Thanks, Hoos.

I like that you often use deload for alternate lifts. I suffer under "99 movements to fit in someday" syndrome, lol. Some practice, testing of new or shelved lifts, the way you work it, opened my eyes to another way to look forward to the break. Any way I can get my brain looking forward to the session seems the ticket.

That approach (changing-up exercise lineup but still lifting light weight) to deloading was suggested to me by Vox a couple of years ago. Up until then, I strictly stayed on my routine, but just cut the loads. But after doing that (staying on-routine) for 17-18 years, deloading became something to dread, rather than what it should be---a means to get in some good exercise, maybe learn a new move or relearn an old one, and all the while enjoying the process. Changing things up for that week, sometimes drastically, has really been the ticket.

I had suspicions you were "Hardcore" it's confirmed with the baby Lima beans. Only a srs lifter can get through a plate of those babies. I still hide those in my napkin.

LOL. It's interesting, the different tastes in foods that different people have. And how they sometimes change over the years.


When I was a kid, the only reason I ever ate a vegetable was because I wasn't allowed to leave the table until I had done so. Once I got into bodybuilding and started to look into what and how I should be eating, all that started to change. Now, I can't think of a single veg or fruit that I don't like, even some, such as peas and asparagus, that I hatedbefore, and now I love them all.

I want to pet Sherman badly.

P.S. Bill, what happened to rpaul, 2nd_chance and Dee aka Whatanejit? I don't see them posting anymore.

Rich dropped in here a few months ago to say hello; he's still training, but just doesn't have time to post. David posted in the O35 misc a few weeks back; I think it's the same deal with him--training, but no time to journal it.

I haven't seen a post from Dee in a long time. After she had to stop journaling due to RL issues, she'd pop into the o35 misc once in a while, but I don't think she even posts in there any longer.




People just come and go from this site all the time, -L. Journaling does take a committment of time and effort, and lots of folks just can't fit it in over the long haul. Shoot, I didn't start journaling here until after I retired. When I was still under Verizon's thumb, I was barely be able to get in my training, much less post about it.

[-Lucifer]

That's true, Bill. Logging does take time and effort. Would be nice to see our old friends every once in a while, though.

[ironwill2008]

That's true, Bill. Logging does take time and effort. Would be nice to see our old friends every once in a while, though.

Yes it would. Out of the 218 different posters in just this iteration of my journal (no way to see a display of the posting ledger my frst, locked one), it would be nice to think that all of them are still training, if not still posting. But peoples' goals and interests change, and not everyone remains under the iron.

[psychodiver9]

Still liftin and lurkin. Keep motivating

[-=FLEX=-]

Out of the 218 different posters in just this iteration of my journal (no way to see a display of the posting ledger my frst, locked one), it would be nice to think that all of them are still training, if not still posting.

Still lifting, still read your journal. Just hard to say how awesome your pull-ups, lunges, and meals are every day.

Yours was one of the first journals I subbed into and you are one of the few people that is still journaling since I started.

I started my first journal in March 2010, and except for a few holidays, the odd business trip and family vacations I've been going steady since.

[ironwill2008]

Still liftin and lurkin. Keep motivating

Hey Ryan, thanks. It's up to all of us to help to keep each other moving forward.

Still lifting, still read your journal. Just hard to say how awesome your pull-ups, lunges, and meals are every day.

Thanks, bud; I appreciate the comments. We have to always keep working to try to move forward.

Yours was one of the first journals I subbed into and you are one of the few people that is still journaling since I started.

I started my first journal in March 2010, and except for a few holidays, the odd business trip and family vacations I've been going steady since.

Keeping up a journal does take some time and effort, but it returns too many benefits to list. I feel like I know some of you guys here better than I know some people IRL. And we're lucky if we know just one or two poeple IRL who train regularly; here, there are dozens, all of us working toward the same goal--to get a llittle bit better.

[ProtienandIron]

As reletively newcomer into the logging community (about 3/4months now) I couldnt imagine training without it now. As a home gym user you rarely get to talk lifting to people IRL. Even though I work physical professions, there are hardly any people who lift for the purposes of muscle or strength. Keeping a log helps you feel like people are watching you, seing your mistakes, triumphs, gains etc. Motivation for me has increased tenfold. Couple that with the fact that most people on here are stronger then me, where as IRL I rarely see anyone squatting more then 1 wheel in the gyms I've been at. If you have a strong training partner/mentor, you can't help but get stronger yourself IMO, and this place is like having a load of training buddies.

[doughnutgut]

Couple that with the fact that most people on here are stronger then me, where as IRL I rarely see anyone squatting more then 1 wheel in the gyms I've been at. If you have a strong training partner/mentor, you can't help but get stronger yourself IMO, and this place is like having a load of training buddies.

Sorry for jumping in Bill.

I second this post. The gym I am at costs £25 an hour to be personally trained by a young lad or lass who can give you a little bit of info and encouragement and guidance for a lot of money.

Coming in here and getting actual facts, backed up facts btw is worth the weight of gold. Every journal I regularly post in has assisted me in some way or other to progressing, for free.

Again, sorry Bill.

[ironwill2008]

As reletively newcomer into the logging community (about 3/4months now) I couldnt imagine training without it now. As a home gym user you rarely get to talk lifting to people IRL. Even though I work physical professions, there are hardly any people who lift for the purposes of muscle or strength. Keeping a log helps you feel like people are watching you, seing your mistakes, triumphs, gains etc. Motivation for me has increased tenfold. Couple that with the fact that most people on here are stronger then me, where as IRL I rarely see anyone squatting more then 1 wheel in the gyms I've been at. If you have a strong training partner/mentor, you can't help but get stronger yourself IMO, and this place is like having a load of training buddies.

I was unaware that you started a journal. Good deal, Andy.


And I agree; the motivation factor alone is enough reason to log a journal.

Sorry for jumping in Bill.

I second this post. The gym I am at costs £25 an hour to be personally trained by a young lad or lass who can give you a little bit of info and encouragement and guidance for a lot of money.

Coming in here and getting actual facts, backed up facts btw is worth the weight of gold. Every journal I regularly post in has assisted me in some way or other to progressing, for free.

Again, sorry Bill.

No apology required. This journal is about training and all it involves (as well as occasional food, pooch, and football talk!).




I've learned a great deal from others' journals here in the past 5 years. Not only fresh, new ideas for my own training, but reinforcement of things I'd learned long ago, and had either forgotten about, or just seen as validation that I wasn't the only person to see a particular issue and the level of it's value.



When you see that 99 different people are doing a particular thing (be it an exercise, a set-rep scheme, a body part split, etc., etc.) a particular way, and it's working for all of them, it's reasonable to then assume that that's something that will benefit just about everyone. IMO, as far as gym work goes, empirical evidence is of great value. And no better place to witness it than these journals.

[-Lucifer]

Yo. After reading a few posts in the ex. section, I'm going to add a 'stabilizers day' to my routine.

[ironwill2008]

Yo. After reading a few posts in the ex. section, I'm going to add a 'stabilizers day' to my routine.

Good deal, -L.

Now, if you can just find a list of what they are, or locate them on an anatomy chart, you'll be cookin' with gas!

[HoosierHardGain]

The one thing with journaling is that I have had to give myself permission to just not post for a day or longer. When it feels like a chore, then I know I need to take a break from it.

[ironwill2008]

Hey, what's up. This is Bill's 2nd deload session of 3 this week. I'm here because I'm good-looking.

http://columbuscockerrescue.com Help if you're able.

Sherman's already done the intro; I'll only add that I don't use any heavy weight on deloads, and don't go anywhere near 'failure.' It's all about getting some "active rest," a chance for joints and attachments to catch up their recovery level with the quicker-healing muscle tissue. It's also an opportunity to work on perfecting my exercise form as well as trying some different exercises. Today's training was:

Bulgarian Split Squat
40x6 W/U
60x6
60x6
60x6

Two-Arm Dumbbell Row
40x6 W/U
50x8
50x8
50x8

Smith Machine Flat Press
135x10
135x10
135x10

Moved through in about 20-25 minutes, pretty much non-stop except for some futzing around figuring out how to do the Bulgarians. Had never tried these before, and it took me bit of maneuvering to figure out the foot placement, etc. These were a good deal harder than I was expecting, maybe just because they felt so awkward, but they might be worth adding into my routine for realz at some point. My only consideration would be if the awkwardness would continue to limit my ability to actually work my legs. Just because something causes difficulties in stabilization doesn't make it "valuable" for every goal.

The two-Arms felt really good, probably due to their totally unrestricted ROM; I was able to really crunch my back muscles. And while these too would, by nature, limit the maximum weight to be used compared to 1-arm or any bilateral rowing move , it's likely that ROM benefit might well override any weight limitation. Another one to consider for down the road.

Hadn't done any bilateral Presses for a while, so Flats on the Smith also felt good today. These will definitely make a reappearance at some point, probably this Winter.

That's it; I'm done for this one. I'll rest tomorrow, then close out deload with a light session on Friday, the contents of which to be determined at a later time.

PWO meal was a pair of crab cakes, some french fries, a small portion of leftover spinach sauteed in olive oil and lots of garlic, and a glass of cold milk.

[ironwill2008]

The one thing with journaling is that I have had to give myself permission to just not post for a day or longer. When it feels like a chore, then I know I need to take a break from it.

That's a good approach. If it gets to be a drag, that's a problem that needs attention.

[MikeWines]

Not sure if you've read or seen either or things but I found them very beneficial in terms of single leg training and proper biomechanics.

Are We Doing Lunges Wrong? - Hint: Maybe

[doughnutgut]

FRIES !!!!! You know they are not clean right. Unsubbing....

That Bulgarian looks far too fiddly for my liking. some of the guys doing them pistols also seems just too much for me to figure out..

Sherman is up to something Bill... I think he has chewed on your Pulldown rope by that look he has going on..

[ironwill2008]

Not sure if you've read or seen either or things but I found them very beneficial in terms of single leg training and proper biomechanics.

Are We Doing Lunges Wrong? - Hint: Maybe

That's a good vid, and reinforces exactly what I found out by trial-and-error yesterday when I tried doing Bulgarians for the first time.


After a few attempts at trying to keep my body bolt-upright, it felt so wrong that I just let my body mechanics guide me. The Bulgarian pic in my workout post shows the body position I wound up with after a few tries.

FRIES !!!!! You know they are not clean right. Unsubbing....

Hey!!! Dem fries are clean; not a single one of 'em got dropped on the floor!

That Bulgarian looks far too fiddly for my liking. some of the guys doing them pistols also seems just too much for me to figure out..

They're different, that's for sure. I might work them into my routine at some point in the future, but I'm not really sure I could get a good leg workout with them due to all the fuzing around involved in just getting that trailing leg up on the bench with the rest of me the right distance away from it. Then again, that's the first time I ever tried them, and they're probably no more awkward to learn than some other exericses I mastered years ago and have been using for a long time now without a second thought.

Sherman is up to something Bill... I think he has chewed on your Pulldown rope by that look he has going on..

I've mentioned it here before, but he starts to act a little bit odd whenever I point a camera at him. He gets this 'mistrust,' or 'guilty' look on his face. I have no idea what causes it unless the camera emits some super-high-pitched sound that we can't hear but he can.

[Hibiscus09]

I enjoyed the video. I think it's natural to do it the way he suggests. Do you have a Smith Machine? I don't , but when I worked out at the commercial gym I sometimes did Bulgarians on it. It eliminates the stability factor. The balance thing gets better with time if you do them with dumbbells.

Happy Thursday!

[ironwill2008]

I enjoyed the video. I think it's natural to do it the way he suggests. Do you have a Smith Machine? I don't , but when I worked out at the commercial gym I sometimes did Bulgarians on it. It eliminates the stability factor. The balance thing gets better with time if you do them with dumbbells.

Happy Thursday!

Hi, Diane! How's your sweet granddaugher doing?


Yes, I have a Smith, and have used it for Split Squats before; they're very effective at working the entire lower body.


That was my first shot at ever doing Bulgarians, and I'll probably eventually put them in you regular routine. The challenge to progress them intrigues me.



Happy thursday to you too!

[brucedelaney]

Hey Bruce, thanks. Biceps are a stubborn body part for me; I've had to hammer them for years to get them past toothpick status.

Wish mine would show up a bit more... but first things first... I still need to get this base going.... I have a ways to go.

I've been in and out of the gym for the past two years... Can't explain it but something is different this time around.... I'm fairly certain it will stick this time.

[ironwill2008]

I've been in and out of the gym for the past two years... Can't explain it but something is different this time around.... I'm fairly certain it will stick this time.

Nuthin' to it but to do it.

[Hibiscus09]

Hi, Diane! How's your sweet granddaugher doing?

She's doing fantastic. She is now sitting up and started crawling this week.

Here's a pretty smile from this week:

[ironwill2008]

She's doing fantastic. She is now sitting up and started crawling this week.

Here's a pretty smile from this week:

Bless her heart.


I assume you've already 'baby-proofed' your house?

[Hibiscus09]

Funny, I just thought about that a couple of days ago when I heard she was crawling. I meant to google to see what I needed to get. I know outlet covers are a good idea. Brittany used to think it was funny to pull those things out. It was the only time I ever "popped" Brittany -- her hand. I had told her repeatedly to stop prying the outlet covers out and she was one determined little girl. I caught her trying to stick something into an outlet. I figured I needed to convey that message sternly or I was going to end up with Bacon Brittany. Hopefully, these days they have better outlet covers.

I'd better get all the cleaning stuff put up high too. And the dog food has to stay up. All sorts of things to do.....

[ironwill2008]

Funny, I just thought about that a couple of days ago when I heard she was crawling. I meant to google to see what I needed to get. I know outlet covers are a good idea. Brittany used to think it was funny to pull those things out. It was the only time I ever "popped" Brittany -- her hand. I had told her repeatedly to stop prying the outlet covers out and she was one determined little girl. I caught her trying to stick something into an outlet. I figured I needed to convey that message sternly or I was going to end up with Bacon Brittany. Hopefully, these days they have better outlet covers.

I'd better get all the cleaning stuff put up high too. And the dog food has to stay up. All sorts of things to do.....

LOL. Dog food and water dishes are primary targets! Outlet covers are a must.


What I did before any of the grandbabies started crawling here was to sit on the floor in each room, and see what was at that eye level that I could get ahold of. That was the stuff I either moved higher or secured in place.

Probably also a good idea to look into those little plastic gizmos that keep cabinet doors from being opened by anyone other than adults, if you haven't already done so.

[DivaJana]

Your deloads always looks fun! Experimenting new exercises, etc.. Personally I can't do that; unless I do the exact same exercises at ~70% of my normal weights, I come back slightly weaker, which hold my progress another week or two So I gave up trying new stuff, unless I'm actually planning to add it to my routine the week after deload.

These were a good deal harder than I was expecting, maybe just because they felt so awkward, but they might be worth adding into my routine for realz at some point. My only consideration would be if the awkwardness would continue to limit my ability to actually work my legs. Just because something causes difficulties in stabilization doesn't make it "valuable" for every goal.

BSS are amazing, lots of trainees specially athletes prefer them over lunges. Although they're extremely awkward at the beginning they get easier really quick. They have worked for me best at high rep ranges. I used to cycle doing them free weighted for stability, and on smith for pure leg development, one at a time for few months each.

[ironwill2008]

Since you can't see my face, you all probably don't know who I am. I'm Sherman, and I MC here on Bill's deload weeks. I'm about as excited as the workout looks.

http://columbuscockerrescue.com Help if you're able.

My "MC" has already wised you up to this session, the last of the light deload workouts. His enthusiasm for the task was, based on the above pic, was nearly uncontrollable, but we both somehow managed to get through it. Today's training was:

Good Morning
bar x10 W/U
95x6 W/U
135x6
135x6
135x6

EZ-Bar Curl
45x10 W/U
65x10
65x10
65x10

French Press
45x10 W/U
65x10
65x10
65x10

Trundled on through here in twenty minutes. The entire workout was pretty much one big set; no rest was required, so none was taken.

All the mention of Good Mornings both in others' journals and in the open forums today prompted me to do a few sets. I haven't had these in here in a long time, and they'll probably make an appearance this Winter.

Got a massive upper-arm pump from the Curls and FPs. French Press is one of the very first exercises (after Curls, of course) that I taught myself out of a book borrowed from the library when I was a stone-cold noob. They worked great then, and they still are probably the best triceps exercise I've ever used. These too, will be back eventually.

That's it; three and out. I'll rest in front of the TV this weekend with endless football, then get back in the gym on Monday for realz with Smith Fronts, Leg Press, Pulldowns, and Overhead Presses.

A simple PWO meal consisted of eggs, bacon, fried potatoes, toast, and milk. Love me some Sriracha!