Ironwill2008 V2.0

[Brackneyc]

Thanks, Craig. I've gotta tell ya, the DB Rows nailed me; I was huffing and puffing like a freight train between sets. I really wanted 3x10, but just couldn't squeeze out that last rep on the last set. Something to shoot for next time.

]

IW, what is your opinion on single arm versus BBrows. I never do them on the same day, but to me (and I may be wrong), they are doing almost the same thing, but one side at a time. Plus, I feel BB rows in my hams (a little extra work there cannot hurt).

I like both, so I am only asking how you feel about it, not necessarily which is better. But, if you do think one is better than the other, I'm totally open to that too.

[ironwill2008]

Outstanding work today, Bill!

Thanks, MH! I had a productive day; moved some numbers, and paralyzed my calves again!

That is an awesome pic of Steve Reeves.

Awesome deads Bill. And the DB rows always beat me up as well. I usully put them 3rd or 4th when I do them and I really feel them not only in the muscle but cardiovascularly as well. Huffin and puffin usually at the end of them. Enjoy the day off and I hope the weekend is a nice one. Take Sherman for a walk

Thanks, Rob! It was a good session!

DB Rows are one of the few exercises where I don't feel too bad about loosening up my form a little, and just concentrate on moving as much weight as I possibly am able.

We took Sherman to my grandson's baseball game with us last night; we all had a great time.

I hope you enjoy the weekend too.

Great work! 415 X 5 on deads, that's impressive! Hell, everything you did is. Calftravaganza!

Thanks, Beach. I really wanted that 5th rep on Deadlifts, and it made me work for it. I could have measured the bar speed with an hourglass! No hitch though, so it was good!

GoodDay Bill!
Just stopping by to wish you a fantastic weekend!

Hi, Joan! Thanks! Here's hoping you and your family also have a great weekend!

[ironwill2008]

Friday's training, bumped from the previous page:


Closed out the training week with a productive session today. Moved some iron, worked the muscles.Today's training was;

Back "A"

Deadlift
135x5
225x5
315x5
365x5
415x5

Carlman Pull PWO (plate weight only)
60x10
60x10
60x10


Dumbbell Row
120x10
120x10
120x9 wheezin HARD

Barbell Shrug
355x6
355x6
355x5


Leg Press Calf Raise SRC
400x100, done Rest/Pause in 4 "chunks." Good Grief.



Completed this session in about 65 minutes, a few minutes longer than usual for this particular workout due to extra wheeze time as well as the calf extravaganza.

Got my 5 reps on Deads, but the 5th went up slow. I'm in no particular hurry to bump weight here, so I plan to maintain the same load next time around and simply try to get that bar "speed(!)" up a bit on that 5th rep.

Bumped Carlmans up slightly, and got reps-across but these also I'm not in any hurry to bump. I prefer to use body position to really target where these work, and so far have been fairly successful at it. I really don't feel the need to add any weight at this time.

Dumbbell Rows didn't move up today, but I put all my effort into them, so I'm pleased with the outcome. These really pull the energy out of me. All the more reason to keep hammering away at them.

Bumped the weight on Shrugs, and will work to get them back up to 8-across.

After all the journal chatter about the "Steve Reeves Challenge," I thought it would be a fitting addition to my calf decimation. I expected to get 50-60 reps before needing to R/P, and was quite surprised when I stalled out at only 40. I then hit 57, and then 79 on my way to a very slow 100. The last couple of reps had about 2" ROM, I must confess. If I keep up this thrice-a-week beating, I don't see how my calves can not grow.

That's all she wrote; a good session overall. I'll "rest" tomorrow, and then hit calves (again!), arms and abs on Sunday.

Post-Workout meal was 1/3 pound of ground sirloin, a plateful of herbed rice, and a bowl of chop salad with olive oil, red wine vinegar, and a handful of herbs and spices added in. Also, a glass of milk.

[ironwill2008]

IW, what is your opinion on single arm versus BBrows. I never do them on the same day, but to me (and I may be wrong), they are doing almost the same thing, but one side at a time. Plus, I feel BB rows in my hams (a little extra work there cannot hurt).

I like both, so I am only asking how you feel about it, not necessarily which is better. But, if you do think one is better than the other, I'm totally open to that too.

They're both excellent upper-back builders. I prefer Dumbbell Rows because they're easier to target the back muscles with (BB Rows often wind up working biceps more than back). Dumbbell Rows also allow you to support your lower back (with the non-working arm), a big consideration when you're doing them on the same day with, say, Deadlifts. DB also allows a bit larger ROM, since there's no bar to hit you in the gut. And for me at least, I feel I can 'loosen-up" my form a bit with DB Rows, concentrate on simply "moving the weight," and still feel all the work in my back. IMO, this is very difficult, if not impossible, to do with Barbell Rows.

Barbell Rows, OTOH, allow you to work the entire upper back in one motion, and there's something to be said about opposing sides of the body working with/against each other. There's little doubt that both sides get equal work with BB. Again, they're much more form-specific than DB Rows; keeping biceps out of the equation is a learned skill.


All that being said, a good plan might be to alternate them, week-to-week, so you get the benefits of each.

I'll also throw-in a 3rd qualifier--T-Bar Rows. To me, although they mimic Barbell Rows, they feel entirely different. This is due, IMO, to the fact that the weight is centered rather than out on the ends of a bar. Just another option to consider.

[supy]

Friday's training, bumped from the previous page:


Closed out the training week with a productive session today. Moved some iron, worked the muscles.Today's training was;

Back "A"

Deadlift
135x5
225x5
315x5
365x5
415x5

Carlman Pull PWO (plate weight only)
60x10
60x10
60x10


Dumbbell Row
120x10
120x10
120x9 wheezin HARD

Barbell Shrug
355x6
355x6
355x5


Leg Press Calf Raise SRC
400x100, done Rest/Pause in 4 "chunks." Good Grief.



Completed this session in about 65 minutes, a few minutes longer than usual for this particular workout due to extra wheeze time as well as the calf extravaganza.

Got my 5 reps on Deads, but the 5th went up slow. I'm in no particular hurry to bump weight here, so I plan to maintain the same load next time around and simply try to get that bar "speed(!)" up a bit on that 5th rep.

Bumped Carlmans up slightly, and got reps-across but these also I'm not in any hurry to bump. I prefer to use body position to really target where these work, and so far have been fairly successful at it. I really don't feel the need to add any weight at this time.

Dumbbell Rows didn't move up today, but I put all my effort into them, so I'm pleased with the outcome. These really pull the energy out of me. All the more reason to keep hammering away at them.

Bumped the weight on Shrugs, and will work to get them back up to 8-across.

After all the journal chatter about the "Steve Reeves Challenge," I thought it would be a fitting addition to my calf decimation. I expected to get 50-60 reps before needing to R/P, and was quite surprised when I stalled out at only 40. I then hit 57, and then 79 on my way to a very slow 100. The last couple of reps had about 2" ROM, I must confess. If I keep up this thrice-a-week beating, I don't see how my calves can not grow.

That's all she wrote; a good session overall. I'll "rest" tomorrow, and then hit calves (again!), arms and abs on Sunday.

Post-Workout meal was 1/3 pound of ground sirloin, a plateful of herbed rice, and a bowl of chop salad with olive oil, red wine vinegar, and a handful of herbs and spices added in. Also, a glass of milk.

Great training today. 5 reps deadlifting with 415 hell yeah

[Meatpants]

Nice work Bill.

Deads are looking real strong. SRC on the calf...lulz. After that abuse your calf are gonna pack and move.

Have a good weekend.

[2nd_chance]

Deadlift
135x5
225x5
315x5
365x5
415x5

415 x 5 is looking stellar Bill!

Leg Press Calf Raise SRC
400x100, done Rest/Pause in 4 "chunks." Good Grief.

After all the journal chatter about the "Steve Reeves Challenge," I thought it would be a fitting addition to my calf decimation. I expected to get 50-60 reps before needing to R/P, and was quite surprised when I stalled out at only 40. I then hit 57, and then 79 on my way to a very slow 100. The last couple of reps had about 2" ROM, I must confess. If I keep up this thrice-a-week beating, I don't see how my calves can not grow.

Lolz... good idea on the calves Bill! Brb...

[ironwill2008]

Great training today. 5 reps deadlifting with 415 hell yeah

Thanks, Mike! I had a good day; I was pleased with the Deadlifts, and worked my butt completely off with the Dumbbell Rows.

Nice work Bill.

Thanks, Tony. I felt really good going in there, and even better on the way out. A good workout works to improve a lot more than just the muscles.

Deads are looking real strong. SRC on the calf...lulz. After that abuse your calf are gonna pack and move.

Have a good weekend.

Thanks again. 415x5 is right at my limit, and I'm going to just stay there for a few more weeks before I try to add any more iron to the bar.

LOL@ the calf moving comment. If that's what it takes, I'll help 'em pack!

I hope you have a nice weekend too. So far, there's decent weather here; hope it holds up for a change.

415 x 5 is looking stellar Bill!

Lolz... good idea on the calves Bill! Brb...

Hey, thanks, David! Deadlifts went pretty well; need some work on that last rep, but it'll come.

I thought the SRC would be a perfect addition to my calf massacre, and it is. My wife said I got a real funny look on my face when I died at only 40 reps, expecting 50 or more!


I feel like I've got all the bases covered as far as calf training goes; heavy weight/high volume on Sunday, moderate weight/straight sets/higher reps on Wednesday, and stratospheric (at least for this fast-twitch guy!) reps/little rest on Friday.

Calves are going to improve, or fall off the bone. Their choice.


My thinking recently has been along the lines of actually trying to overtrain my calves. I think Supercompensation has merit, at least as far as stubborn bodyparts goes. I'm certainly up to give it a good trial. Heaven knows that nothing else has worked in the past. It's time to get as radical as I can stand.

[FastCatChamp]

Damn.....I'm late to the party here. Great work on the deads! That 5th rep is impressive and we all know how difficult it was to add.

BTW....my Carlman Pulls are advancing. Thanks again for sharing them with us.

[BergMuscle]

Geez, everyone's doing big *ss dead lifts. Good work, Bill. Those 120# DBs look cool - and challenging.

[fitmom43]

415 on DL WOW, I mean just WOW I don't know how else to put it IW. Truly inspirational

[storm1507]

Great job on the deads and DB rows Bill.

When I don't get time to visit your journal I truly feel as though I've missed good info and I probably did.

What is this with the Steve Reeve's calf stuff???

[ironwill2008]

Damn.....I'm late to the party here. Great work on the deads! That 5th rep is impressive and we all know how difficult it was to add.

Thanks, Gale. I had a good day, and plan to follow it up with an entire week of effective training starting today.

BTW....my Carlman Pulls are advancing. Thanks again for sharing them with us.

You're welcome, but I'm just the messenger; Carl (ntrllftr) was gracious enough to put them out there.

Geez, everyone's doing big *ss dead lifts. Good work, Bill. Those 120# DBs look cool - and challenging.

Hey, Dan, thanks! Just trying to do work!

At this time, I'm not really looking to set a Deadlift PR; I'm more into just kind of 'maintaining' the lift while I put a bit more effort into a few of the other back exercises, namely Dumbbell Rows. I think for right now, they're what I need.

415 on DL WOW, I mean just WOW I don't know how else to put it IW. Truly inspirational

Thanks, Sara; I appreciate the comment. Gotta keep on trying to move forward.

Great job on the deads and DB rows Bill.

When I don't get time to visit your journal I truly feel as though I've missed good info and I probably did.

Hey thanks, Will. I'm thankful to have so many high-quality posters in here.

What is this with the Steve Reeve's calf stuff???

David started the "Steve Reeves Challenge" several weeks ago. It's about picking an exercise, and then, in one way or another, hitting 100 reps. Since my jones right now is my lame calves, I figured they would be the likely target for such abuse. They're no fun, but they are a great way to bust a plateau, or just to throw something different into the mix. And for myself, if there's anything my calves need, it's "different."

[ironwill2008]

Had some "unfinished" business from a difficult arm workout last week, and was determined to take up the slack today. I was able to eke out a bit of progress on most lifts, so I'm calling it good. Today's training was:

Calves/ Arms/ Abs

Leg Press Calf Raise PWO (plate weight only)
200x20 W/U
400x10 W/U
490x8 W/U
580x6 W/U
670x3 W/U
760x12
760x12
760x12
760x11
760x11
760x11

760 calf Raise by ironwill2008, on Flickr

Seated Calf Raise PWO
230x14
230x12
230x12
230x11
230x11
230x11


E-Z Bar Curl
75x10 W/U
110x10
110x9


Alternate Dumbbell Curl
45x10
45x9


Hammer Curl
50x7
50x7

50hammers by ironwill2008, on Flickr

French Press
75x12 W/U
105x10
105x10


Triceps Kickback
35x13
35x12


Decline Crunch
20-18


Completed this session in 75 minutes. Picked up a rep on LP Calf and gave it back on Seateds. At this stage of the game, and at the volume in this particular calf workout, the rep count doesn't really even matter any more; I'm simply going until the sled/carriage won't move any more on each set. Calves are "resonating" right now, usually for me a good sign.

As stated above, I had a tough arm session last week, and went in today feeling like I had some ground to cover. I felt like I got the job done, adding a tough rep on E-Z Bar, Hammers, French Presses, and Kickbacks. I'm not ready to bump kickbacks up to 40 yet, so I'll just run up the reps on them for a couple more weeks.

Decline Crunches bumped up out of nowhere, it seemed; a couple of extra reps on each set.

Don't know what the deal was with last Sunday's problem, but I got it covered today. It's all good.

Legs tomorrow.

Post-meal today was courtesy of my wife; she's made these egg 'cups' before and we really enjoyed them. They're tortilla shells formed down into cups in a cupcake pan, and then filled with black beans and picante sauce, pepper jack cheese, and an egg. They're then baked for about 15-20 minutes, topped with more picante sauce, and served with a glass of milk. Very tasty.

2PWO by ironwill2008, on Flickr

[alkell]

I'm simply going until the sled/carriage won't move any more on each set.

You can't ask for more than that.

I know there are a lot of nay sayers on this style of training, but I also think there are probably a lot of people who stop 2 or more reps earlier thinking they can't get anymore and don't make the progress they could because of it.

Great work on the shoeless deads big fella!

[IronAvalanche]

Calves are "resonating" right now, usually for me a good sign.

Glad to hear they are resonating. With that much work they should have been jumping off the bone.

[-=FLEX=-]

Looks like a great start to your week, Bill.

I was seriously thinking about your epic calf workouts yesterday when I was at the gym.

I need to start emulating them.

[rpaul11]

Looks like you hit the ground running this week Bill. Lets keep that momentum going...I know ya will

[ironwill2008]

You can't ask for more than that.

I know there are a lot of nay sayers on this style of training, but I also think there are probably a lot of people who stop 2 or more reps earlier thinking they can't get anymore and don't make the progress they could because of it.

Great work on the shoeless deads big fella!

Thanks, Al. I'm working as hard as I'm able to improve my calves. There are times when extreme measures are called for, and this is one of those occasions.

Glad to hear they are resonating. With that much work they should have been jumping off the bone.

LOL! That's what I think too! I'm going to keep hitting them until they respond. Sooner or later, they have to grow.

Looks like a great start to your week, Bill.

Hey thanks, Jim. This is the week to really make a push, and that's what I'm going to do.

I was seriously thinking about your epic calf workouts yesterday when I was at the gym.

I need to start emulating them.

Go for it; there's no time like the present.

Looks like you hit the ground running this week Bill. Lets keep that momentum going...I know ya will

That's my intention, Rich. And there's even more reason to build some momentum this week; next week is deload, and there's no way I can go into a light week without having kicked up some dust beforehand.

[mharrislove]

Slappin' on 760 on the sled and 110 lb curls is a heck of a way to handle "unfinished business"! Looks like a good start to bumping up the intensity in training this week with the deload coming up on the horizon. Looking forward to the rest of the workouts over the next several days.

[Beachman]

Yes, I'd say it was good. Great work, and yet another excellent looking meal!

+No brain, no gain!

[ironwill2008]

Slappin' on 760 on the sled and 110 lb curls is a heck of a way to handle "unfinished business"! Looks like a good start to bumping up the intensity in training this week with the deload coming up on the horizon. Looking forward to the rest of the workouts over the next several days.

Hey, thanks, MH. It felt good to get some payback from last Sunday's mediocre arm session. Biceps have always been a tough bodypart for me to build anyway, and just one lame session can sometimes make me feel like I'm taking 3 steps backwards.

Something else that seems odd to me is that over the last couple of years, the only "bad" workouts I've had (and fortunately, there's only been a few), were for arms. There's gotta be something to that, but I've yet to figure it out.

Yes, I'd say it was good. Great work, and yet another excellent looking meal!

+No brain, no gain!

Thanks, Beach. I had to have a good arm workout this time around, since I felt like last week's just didn't measure up at all.



I've used the "No brain, No gain" mantra for years now. We each need a solid plan to stick to, both in the gym and the kitchen, and we need to constantly continue to learn all we can about training and nutrition. It's easy to get led down the wrong path if we don't stay abreast of current research. What I've come to find out is that the more I am able to learn, the more I've been able to actually simplify things. Science has been teaching me that a lot of the stuff I once thought to be important is actually BS.

And all that being said, we also need to realize at the same time that it's very easy to over-think this process, and wind up scattering our efforts in multiple directions at once. And that's where plain old experience comes into play; figuring out what really works, and what really is just a waste of time, effort, and money.

[Beachman]

I've used the "No brain, No gain" mantra for years now. We each need a solid plan to stick to, both in the gym and the kitchen, and we need to constantly continue to learn all we can about training and nutrition. It's easy to get led down the wrong path if we don't stay abreast of current research. What I've come to find out is that the more I am able to learn, the more I've been able to actually simplify things. Science has been teaching me that a lot of the stuff I once thought to be important is actually BS.

And all that being said, we also need to realize at the same time that it's very easy to over-think this process, and wind up scattering our efforts in multiple directions at once. And that's where plain old experience comes into play; figuring out what really works, and what really is just a waste of time, effort, and money.

I love how you put this. I hope you don't mind if I quote it in my journal.

[ironwill2008]

Had a good session today. Numbers didn't move a lot, but still managed to thoroughly thrash my quads/hams. As you might then guess, today's training was:

Legs

Smith Machine Front Squat
95x10 W/U
135x8 W/U
185x12
205x12
235x9

Leg Press PWO (plate weight only)
580x15
670x16
760x15
810x7

Barbell Lunge
195x5
195x5
195x5


Romanian Deadlift (to mid-shin)
135x5
225x5
315x5
385x3

Knocked out this session in about an hour. For the 2nd week in a row, I was stuck at 9 reps on Fronts. I'll hit them one more time after deload, and if I can't move them then, I'll change the set/rep scheme.

I managed 1 additional rep on Leg Presses; 810x15 is going to be a hard climb, but I'm up for the challenge. I'm really curious to see where I can go with these.

I stopped the rep count at 5-across on Lunges today, just to stay at 'maintainance' on them.

I bumped the weight up on Romanians, and will stay at this load until I can get it to 5 reps-across.

Leg Curls are always a mixed bag in here due to the varying load scheme on Romanians. I simply do 3 sets as hard as I'm able on the day, and leave it at whatever it is. It's all good.

That's it; I'm tired! I'll rest tomorrow, and then hit chest/shoulders/ calves on Wednesday.

Post-Workout meal was 1/3 pound ground sirloin, a baked potato, some asparagus sauteed in olive oil and garlic, a small salad with a hard-boiled egg added, and a glass of milk. I'll be hungry again in an hour, I'll bet.

[storm1507]

Those front squats look brutal Bill.

What brand Smith machine do you have there?

[ironwill2008]

I love how you put this. I hope you don't mind if I quote it in my journal.

Be my guest, Beach. If it causes someone to become a little more open-minded in respect to stepping away from bodybuilding myth and dogma, we're doing good.

[rpaul11]

385 RDL? Damn Bill...thats crazy weight there nice work today. Whats your thoughts on your front squats? What kind of rep range will you be shooting for.

That asparagus looks good I have not had any yet this spring

[-=FLEX=-]

Numbers didn't move a lot, but still managed to thoroughly thrash my quads/hams.

For the 2nd week in a row, I was stuck at 9 reps on Fronts.

235 for 9 is still pretty solid. Hope you get you even 10 next week.

[mharrislove]

I'm really liking that combination of deep reps and moderate to heavy weight in that leg workout, Bill. I'm looking forward to seeing how things progress on the RDLs over the next few weeks. Enjoy the rest day tomorrow!

[IronAvalanche]

Good work on da smith today Bill. RDL's looking really strong too.