Ironwill2008 V2.0

[ironwill2008]

Squats, hacks, lunges and RDLs all in one workout????



Bill, you set the bar high, my friend.

Hey, thanks, Jim. I'm working hard just to pick up a rep here and there!

^^^ LMAO





-=FLEX=-

She rarely comments about anything in the gym; we've been doing this a long time, and she's used to it. So when she does say something, I must have really looked bad!

Hi Bill.....just checking in after being in Holiday mode for the last few days. Nice looking leg session. I am strongly jealous as usual. Hope all is well.

Thanks, FC. I'm doing better than I deserve. Hope you're well too.

Nothing in Bill's journal to marvel at. I think I'll just go on to bed then.

Not even the food pics, Will?

[ironwill2008]

Had a good session today. Numbers didn't move a lot, but I got the job done anyway. Today's training was:

Shoulders/ Chest/ Calves

Smith Machine Seated Press
95x10 W/U
115x8 W/U
135x6 W/U
167x5
167x5
167x4

1-Arm Leaning Lateral Raises of Commotion...done w/no rest
45x11
45x8
45x7
45x4

Seated Face Pull PWO (plate weight only)
110x23
110x19
110x16

Seated Face Pull Setup.

Alternate Front Dumbbell Raise
45x6
45x5
45x5

Smith Machine Flat Press
135x10 W/U
225x10
225x9

Smith Machine Incline Press
205x9
205x8

Leg Press Calf Raise PWO
400x10 W/U
490x40
490x34
490x30

Forgot to write down my start/stop times on this session but it was about the usual 75 minutes or so. I picked up one tough rep on Seated Presses; they felt very heavy today, so I was happy to get anything there.

Laterals continue to be a battle. I picked up that rep I lost a few weeks ago, making my net gain/loss zero. I'll take it. These are to the point where they just won't budge, but I don't want to leave them just yet. I'll work on them (let them work on me? ) a bit longer before I move on.

Picked up a couple of reps on Face Pulls. I'm getting into the stratosphere with the rep count on them, but I'm still feeling them working so I won't change anything just yet.

Bumped up Front Raises; 40 to 45 is a big jump for me, evidenced by the loss of 6+ reps per set. I've been here before, so I expect the reps to climb steadily.

Chest work didn't move today. I'm going to need to move it back to the front of the day's work before too long.

Picked up a couple of reps on calf work, due to sheer stubbornness. I got a massive burn at around rep #25 on each set, and just hung on as long as I could stand it. I just tell myslef I can certainly add just one rep. That usually works in cases like this.




Post meal today was the same as Wednesday--white bean chili, salad, dinner roll and a glass of milk. I feel the need for red meat; it will return to the menu tomorrow.

[-=FLEX=-]

Nice work today Bill.

Red meat FTW!

-=FLEX=-

[rpaul11]

I think a 5 pound increase on a front raise is a big jump for anybody when you're hitting near max effort. As you said you'll get the progress on em soon enough.

I'm planning on catching you on shoulder presses soon too...so keep an eye out for me. OH pressing that kinda weight is pretty big stuff

[rhino1964]

Good, solid chest/shoulders/calves workout!

My favorite red meat is lean ground sirloin patties on my Foreman grill.

[Tifflex]

I think a 5 pound increase on a front raise is a big jump for anybody when you're hitting near max effort. As you said you'll get the progress on em soon enough.

I agree with Rich. Excellent work as usual!

[IronAvalanche]

Great work on the shoulders today Bill. Great progress on the shoulder raises. You've worked up to some heavy weight. The reps will come with time.

[Brackneyc]

Good work today. I am hoping to add some laterals soon.

[2nd_chance]

Smith Machine Seated Press
95x10 W/U
115x8 W/U
135x6 W/U
167x5
167x5
167x4

Strong pressing Bill. Is the pic showing your bottom ROM?

Smith Machine Flat Press
135x10 W/U
225x10
225x9

About time to bump these up?


Good work today!

[ironwill2008]

Nice work today Bill.

Red meat FTW!

-=FLEX=-

Thanks, Jim. I had a pretty good day; at least I lived through the Lateral Raises.

I cannot say enough about the importance of eating red meat. I mention it at every opportunity. Ideal Amino Acid profile, good source of sat fat (the body's raw material for the manufacture of testosterone/GH, among other things), B vitamins, minerals out the wazoo, plus, it just tastes so daggone good!

I think a 5 pound increase on a front raise is a big jump for anybody when you're hitting near max effort. As you said you'll get the progress on em soon enough.

I is a stretch, and that's why I ran the reps on the 40's all the way up to 12 before jumping. But it was time to make the move. I'll just have to work a little harder.

I'm planning on catching you on shoulder presses soon too...so keep an eye out for me. OH pressing that kinda weight is pretty big stuff

Good deal, Rich. Work 'em as hard as you are able.

The best I was ever able to do on Barbell OHP was 165x5, IIRC, back when my wrists and hands weren't quite the issue they are these days. I somehow expected to get them up to 2 plates back then, but it wasn't in the cards. If I could have got there, I bet I wouldn't be having the problem today of trying to bring up lagging shoulders!

Good, solid chest/shoulders/calves workout!

Thanks, Rhino. I was able to make a little progress, and came out the other end of the session with sore really fatigued shoulders.

My favorite red meat is lean ground sirloin patties on my Foreman grill.

I eat a lot of ground sirloin as well. Not excessive fat, good flavor, and good bang for the buck, protein-wise.

I agree with Rich. Excellent work as usual!

Thanks, Tiffany! I was looking forward to this session after the light work last week.

I still don't really see any difference in my calves since I started hitting them twice a week, but they're definitely getting stronger. That tells me that if I stay the course, and continue pounding away at them, they'll eventually get bigger.

Great work on the shoulders today Bill. Great progress on the shoulder raises. You've worked up to some heavy weight. The reps will come with time.

Thanks, Phil. I'm inching my way forward. Plus, I survived another session of Lateral Raises!

Good work today. I am hoping to add some laterals soon.

Hey, thanks! Some form of Laterals is eventually mandatory. There are a million variants, all with their own individual advantages.

Strong pressing Bill. Is the pic showing your bottom ROM?

Thanks, David. That's as far down as I bring the bar--to chin level. I monitor this in the mirror directly in front of me. I also have the fail-safes set about an inch below this point.

The last rep of each of those three sets went up like molasses in January!

About time to bump these up?

I'm going to see if I can get both sets up to 12 reps before I bump the weight. I sometimes have a tough time keeping my triceps from doing most of the work on these, so I tend to use a little higher rep count.

Good work today!

Thanks! I had a pretty good day.

[kimsquit]

I cannot say enough about the importance of eating red meat. I mention it at every opportunity. Ideal Amino Acid profile, good source of sat fat (the body's raw material for the manufacture of testosterone/GH, among other things), B vitamins, minerals out the wazoo, plus, it just tastes so daggone good!

I dunno....seems awfully troublesome

[ironwill2008]

I dunno....seems awfully troublesome

ROFLMAO!

There are days when this entire site is overrun with knuckleheads, the lame, the lazy, the uninformed, trolls, shills, spammers, scammers, and wanna-be's. And those are actually the good days here. This has been an unusally strange day on this site, to say the very least.

[Brackneyc]

roflmao!!!

Now go eat a half a bowl of white rice.

[Old-Time-Lifter]

I think a 5 pound increase on a front raise is a big jump for anybody when you're hitting near max effort. As you said you'll get the progress on em soon enough.

I'm planning on catching you on shoulder presses soon too...so keep an eye out for me. OH pressing that kinda weight is pretty big stuff

I agree with Rich. Excellent work as usual!

Agreed....... -^^^-

Impressive workout! Very good effort!

[ArchAngel'73]

Reading that made my delts hurt...oh wait...they still hurt from the DOMS 2 days ago.
Props for the Smith machine shoulder pressing, I hate doing them but cannot argue their effectiveness.
As for the high reps on the face pulls...if it feels good then don't worry. Knowing you by next workout the weight will be increased.
What does your wife think of your journalling on bb.com? Does she read it?

[Whatanejit]

Awesome pics as usual Bill. I was showing Jon the pick of your barbell lunge and he was .

He is doing rotational lunges with DB at the mo as part of his new workout plan and that is killing him enough

He has never worked his legs before though and being long legged they are the shape that a tranny in a cabaret show would be jealous of

Does your white bean chilli have chicken in it? I've never heard of that?

[storm1507]

45#'s for lat raises and front raises....now that is something to marvel at.

Great work Bill.

[-Lucifer]

Greeting = hai

Workout = strong

Me = mirin'

[ironwill2008]

Now go eat a half a bowl of white rice.

I would, but that stuff is just too troublesome to cook.






That guy was either the laziest, most clueless bonehead on the face of the planet, or a very good troll, one.

Agreed....... -^^^-

Impressive workout! Very good effort!

Thanks, OTL. I had a good day. I always expect to make at least a little progress upon return from deload week. Just a rep here or there, or adding just a few pounds to the bar is win these days.

Reading that made my delts hurt...oh wait...they still hurt from the DOMS 2 days ago.

LOL! Lets you know you got the job done!

Props for the Smith machine shoulder pressing, I hate doing them but cannot argue their effectiveness.

These days, they're my best option for pressing. Wrists/hands just aren't trustworthy enough any more to hoist heavy dumbbells over my face/head.

As for the high reps on the face pulls...if it feels good then don't worry. Knowing you by next workout the weight will be increased.

The very first time I ever tried Face Pulls, I immediately knew I'd found the solution to my non-existent rear delts. I experimented with doing them heavy/low rep, but lost the effect of the rear delts doing the work, and instead feeling my back muscles taking over.

FP's and Carlmans, more than any other exercises I do, are totally 'feel' driven; the amount of weight on the other end of that cable is completely immaterial. It's difficult to keep that focus sometimes, but it's absolutely necessary in order to keep the exercises doing what I need them to do.

What does your wife think of your journalling on bb.com? Does she read it?

AFAIK she's never looked at BBdot com at all, Brian. She just lets me do my thing here. She knows me well, and knows how I respect her, bodybuilding, and all the other good folks I interact with on this site in general, and this journal in particular.

Awesome pics as usual Bill. I was showing Jon the pick of your barbell lunge and he was .

He is doing rotational lunges with DB at the mo as part of his new workout plan and that is killing him enough

He has never worked his legs before though and being long legged they are the shape that a tranny in a cabaret show would be jealous of

Thanks, Dee!

Lunges are one of those exercises that look pretty easy to do from the other side of the gym. But when it's you under the bar, or holding the dumbbells, it becomes an entirely different story!

They're also, in any of their variations, an excellent lower-body developer. The fact that they're tough on your hubby is evidence that they're doing a good job for him. The most taxing exercises are the most beneficial.

Does your white bean chilli have chicken in it? I've never heard of that?

Yes it does, Dee. I saute 4 chicken breasts seasoned with garlic and paprika separately, allow them to cool, and then shred them and add them to the chili pot of white beans, peppers, onions, garlic, chicken broth, and spices.

I always think that I'm making such a huge quantity as I'm cooking it, but it never lasts more than a couple of days. My rationale is that if there's any left over, I can always freeze it, but none has ever made it to the freezer!

My wife absolutely loves it; she'd be happy if I made it every week!

45#'s for lat raises and front raises....now that is something to marvel at.

Great work Bill.

Thanks, Will! Just have to keep moving forward, even if it's just an inch at a time.

Greeting = hai

Workout = strong

Me = mirin'

Hey -L! What's up!

Thanks, bud; I had a good day.

How's your training going? Making progress?

[Tifflex]

Good morning Bill!

Is today and off day? How is Sherman?

[ironwill2008]

Good morning Bill!

Is today and off day? How is Sherman?

Hey, Tiff! Yes, today is a rest day, and other than kitchen duty (it never ends!) I'm actually loafing today.

Sherman is well. Thanks for asking! Actually, he's at the groomer's right now, getting a much-needed hair cut!

How Lexie? Have you two been able to get out and walk?

[Meatpants]

Great work Bill. Those 45lb leaning laterals are no joke. Very impressive. I have not yet tried these face pulls I see on here so often, but will be changing up the routine after the new year, and healing, and may ad these in.

Can you please stop talking about this white chilli. I have craving it since reading about it the other day, and just when I had forgot about it, there it is again.

Have a great day Bill.

[ironwill2008]

Great work Bill. Those 45lb leaning laterals are no joke. Very impressive. I have not yet tried these face pulls I see on here so often, but will be changing up the routine after the new year, and healing, and may ad these in.

Thanks, MP. I've worked my way up with them over the years. My shoulders are fairly strong; now if I can just get them to look stronger, I'll be good to go!

I've tried every rear delt exercise in the book at one time or another, but have never found one to work as well as Face Pulls. As long as the focus is on working the target and not the weight moved, they're a champ. I can't recommend them too highly.

Can you please stop talking about this white chilli. I have craving it since reading about it the other day, and just when I had forgot about it, there it is again.

I promise not to mention it again until next time.

Have a great day Bill.

Thanks! You too!

[Meatpants]

As long as the focus is on working the target and not the weight moved.

Great point Bill. I often struggle with this. I have to remind myself I am not trying to focus on strength, as much as the visual appearance of strength.

[ironwill2008]

Great point Bill. I often struggle with this. I have to remind myself I am not trying to focus on strength, as much as the visual appearance of strength.

It's a common issue with probably all bodybuilders, Meat. It's just part of the psyche of anyone involved in this sport to want to do the absolute most possible in everything we try to accomplish. Of course, it's a very good thing, and the main thing that drives us to improve, as long as we keep it under control.

[ZoranM]

You do realize you forgot to reply to a batch of 4 people yesterday, Bill?

That's not like you

/Luci

[Cheap5.0]

It's a common issue with probably all bodybuilders, Meat. It's just part of the psyche of anyone involved in this sport to want to do the absolute most possible in everything we try to accomplish. Of course, it's a very good thing, and the main thing that drives us to improve, as long as we keep it under control.

Theres bill again, with that smart talk.

[pharmamarketer]

Had a good session today. Numbers didn't move a lot, but I got the job done anyway. Today's training was:

Shoulders/ Chest/ Calves

Smith Machine Seated Press
95x10 W/U
115x8 W/U
135x6 W/U
167x5
167x5
167x4

Nice work Bill. I am a fan of the shoulder press on the Smith Machine. That is one of the only times I use it. I find that it targets my shoulders more than doing it "the regular seated way".

[ironwill2008]

You do realize you forgot to reply to a batch of 4 people yesterday, Bill?

That's not like you

/Luci

I do now!

(Thanks, Z; I was obviously unaware.)

Nice work, Bill.

You got the main things right , effort is what counts the most, and no rush!

Thanks! You're absolutely correct; if a person works as hard as they are able on that day, nothing is lost, and everything is gained.

Strong jealousy on the RDLs my friend, I have been struggling with them for a while now. Awesome work Billy and happy holidays!

Hey, thanks, Manly! I'm working hard to inch forward.

Happy New Year, bud!

Great job yesterday Bill. That was quite the mix of weight and volume.

Really good looking set Bill.

Thanks, MP. I'm doing my best to get a little bit stronger in the basics so I'll be able to use a bit more weight in the higher-rep stuff this Spring.

That chilli looks awesome. My wife makes this every once in a hile. Good stuff.

Thanks. It's one of my wife's faves, too.

Love the weight moved, love the volume, really love the banter.

LOL! Thanks, Dan! Just trying to keep things moving forward in here.









Sorry to have missed these posts yesterday.

[ironwill2008]

Theres bill again, with that smart talk.

LOL! The memes you guys come up with kill me!

Nice work Bill. I am a fan of the shoulder press on the Smith Machine. That is one of the only times I use it. I find that it targets my shoulders more than doing it "the regular seated way".

Thanks, Rob.

Machines in general, and the Smith, in particular, seem to get criticized quite a bit all over this site. All of them all of them, have a place in a well-balanced training plan. Every tool for it's best purpose.

It's a funny thing though; from what I've seen on this site, the loudest critics of said equipment are usually the least-developed/least experienced trainees. Go figure.