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  1. #4741
    'Defiant to Injuries' Ironlife's Avatar
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    Thumbs up

    HEAVY UPPER



    TIME----------- day
    WEATHER----------22C
    MIND---------------8/10



    ----------------------------------------

    NOTES


    --[i]Good session, weather was nice outside and i hit some good work on the upper body, feeling pretty strong but still bit off. Was happy with bench press and also OHP. I know they are moving up in weight weekly and im not over doing anything. Going to keep moving up nicely. Loaded on more big shakes and heaps of nuts today so that was good for energy.







    Warm Ups

    -Light Lat Pull down--65x20 reps





    Bench Press
    135x6
    185x3
    200x3
    225x2
    245x1
    255x1
    260x1 ---> more

    (Back Off Set)
    225x8

    --Moving up still in weight and reps


    SOHP
    135x5
    155x1
    170x1

    (Back Off Set)
    135x6
    135x8

    ---These were real good tonight, getting better


    Seated Cable Row
    135x8
    135x8
    135x8


    Single Arm DB Extensions
    30x8 (x4)
    ~~~~~~~~~~
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  2. #4742
    giving my body a reason DominationStation's Avatar
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    Originally Posted by Ironlife View Post
    12 beef ribs today again. I love loading on these. The meat literally fell off the bone. Amazing.
    Hnnnging so unbelievably hard at this.

    Impressed with 315x5 as well, good progress there mate.
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  3. #4743
    Doesn't Eat Wheaties MWheatley's Avatar
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    That pressing strength already comin back. Nice workout
    https://forum.bodybuilding.com/showthread.php?t=174826261
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  4. #4744
    Registered User Blizzard589's Avatar
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    Good to see you back, bro. How's work?
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  5. #4745
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY LOWER



    TIME----------- DAY
    WEATHER----------21C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Loading heavier each week, made this short and sweet but got the good work in first then hit some DB swings and i was out of there. Had to do a lot of running round today, + went out with the guys and girls tonight to the local beach and had some nice cold drinks on the pier and enjoyed seeing some little penguins come to visit us also. Was a lovely night just relaxing with the city in the background over the water. Day off tomorrow also then back to work for Friday. Going to hit bench tomorrow too and this is gonna be a nice workout!








    Warm Ups

    -Light stretching





    Squats
    135x6
    225x2
    275x2

    Add Wraps
    315x1
    355x1
    370x1 --->heavy but had more
    315x3


    --Heavy single, some back off work was more than enough for stimulation at this point...


    Heavy DB Swings
    135x8
    135x8
    135x8

    --Heavy 135lb DB to do swings with was fukin tough, these were amazing for the glutes,.low back and fried the hammys. Especially when done this heavy, was some sight too lol. Feeling good with where i am with squats for now, might lower weight next workout for some volume but so far quite happy
    ~~~~~~~~~~
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  6. #4746
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by DominationStation View Post
    Hnnnging so unbelievably hard at this.

    Impressed with 315x5 as well, good progress there mate.
    Thanks, yeh these were challenging though but got them out which was pleasing mate!

    Originally Posted by MWheatley View Post
    That pressing strength already comin back. Nice workout
    Getting back one inch at a time!

    Originally Posted by Blizzard589 View Post
    Good to see you back, bro. How's work?
    Good thanks Zach, longer hours than my old job. More intense people to deal with but new and exciting. I need to keep learning all i can to do well though.

    How have you been going? Training hard?
    ~~~~~~~~~~
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  7. #4747
    The All-American American Woody-5's Avatar
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    370!!! Impressive single especially so early into your comeback!
    Hella fine work and with a ton of room to progress still in front of you!

    Evening drinks on the pier with the city backdrop sounds awesome! So jealous that you've got summer coming up. Everything is dead/ dying here and cold weather is settling in for winter
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  8. #4748
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    370!!! Impressive single especially so early into your comeback!
    Hella fine work and with a ton of room to progress still in front of you!

    Evening drinks on the pier with the city backdrop sounds awesome! So jealous that you've got summer coming up. Everything is dead/ dying here and cold weather is settling in for winter
    Thanks dude, im still progressing on singles and 1-2 back off sets so just keeping it up until i hit a wall, then will get back to thinking about proper structure. But for now keeping it real simple seems to be working.

    Yeah i was hating winter mate when i was grinding through the academy and doing marching on the cold 35 degree mornings. horrible. Now its starting to turn for us nicely. We got a massive storm the other night too which was a surprise and it packed a real punch too, shook the house with loud thunder and lightening was lighting up the sky for a good 1 hr. Lots of heavy rain too, lovely sight though.

    The night out tonight was a nice treat thats for sure
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  9. #4749
    giving my body a reason DominationStation's Avatar
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    370, that's damn heavy, especially with more in the tank to boot! What are your short-term goals (maybe 2 months / 6 months down the road)?
    Today I'll do what others won't, so tomorrow I can do what others can't.
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  10. #4750
    Doesn't Eat Wheaties MWheatley's Avatar
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    Supreme squats IL, right back to those impressive numbers
    https://forum.bodybuilding.com/showthread.php?t=174826261
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  11. #4751
    'Defiant to Injuries' Ironlife's Avatar
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    MEDIUM UPPER



    TIME----------- day
    WEATHER----------16C
    MIND---------------8/10



    ----------------------------------------

    NOTES


    --took it bit lighter in the back off sets but these felt good, nothing too hard and got out some solid volume of work. Bringing back some nice work sets and getting my s.hit together. SOHP was feeling solid too, moved up in weight a bit today and pushed these triples out with good effort. Big workout this weekend coming up for squats, might get into a moderate single then many back off sets and some deadlifts! Going to get some vids too.










    Warm Ups

    -Light Lat Pull down--65x20 reps





    Bench Press
    135x6
    135x3
    185x3
    205x3
    225x1
    260x1

    (Back Off Sets)
    220x3
    220x3
    220x3
    220x3
    220x3

    ---The back off sets were very productive, got faster each set and rested well. Going to be good stimulation.


    SOHP
    135x5
    165x2
    150x3
    150x3
    150x3

    ---All good, the 165x2 little challenging still, but the triples were good.


    Seated Cable Row
    135x8
    180x9
    180x9
    135x12

    ++ arms
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  12. #4752
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by DominationStation View Post
    370, that's damn heavy, especially with more in the tank to boot! What are your short-term goals (maybe 2 months / 6 months down the road)?
    Honestly, i dont have anything set in stone. For NOW, im real happy just adding weight back to the bar in all lifts and want to get back to my strongest numbers again by xmas. Then blast up from there.

    Originally Posted by MWheatley View Post
    Supreme squats IL, right back to those impressive numbers
    Getting there, Thanks dude
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  13. #4753
    The All-American American Woody-5's Avatar
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    Pushing some nice weights on the bench and over your head!
    260 single then progressively faster back off sets has win written all over it!
    Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
    You're really hitting the ground running with this rebuild, it's fun to watch!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  14. #4754
    Doesn't Eat Wheaties MWheatley's Avatar
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    Originally Posted by Woody-5 View Post
    Pushing some nice weights on the bench and over your head!
    260 single then progressively faster back off sets has win written all over it!
    Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
    You're really hitting the ground running with this rebuild, it's fun to watch!
    Well said.

    Looking forward to seeing you climb back up dat dere progress ladder IL.
    https://forum.bodybuilding.com/showthread.php?t=174826261
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    Registered User Blizzard589's Avatar
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    Originally Posted by Ironlife View Post
    Good thanks Zach, longer hours than my old job. More intense people to deal with but new and exciting. I need to keep learning all i can to do well though.

    How have you been going? Training hard?
    Good stuff. Exciting is good.

    Lol I barely train. Full time work and full time studies means I try to get a pump whenever I can but nothing heavy or mentally taxing. I had to learn that I have a limited amount of motivation to spread across a day and if I have a heavy workout then not only does the anticipation and mental prep steal my focus but the actual workout leaves me foggy and that's not a good state to be in when I have to learn calculus and physics concepts. Some light lifting and light cardio give me the cognitive and health benefits of exercise without wasting precious motivation. But you better believe any break I get has me lifting daily with serious intensity.
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  16. #4756
    'Defiant to Injuries' Ironlife's Avatar
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    Big week, worked last 4 days straight 12 hr + shifts, took a fair bit of effort to keep the cals up. Was a nice feeling to now have 2 days off, which i hit bench tonight and felt stronger, with more improvement in me to come. During the last 4 days i still managed to fit in a nice lower workout for squats, but nothing real hard just 305x3 for few sets on squats. Felt strong, Keeping well hydrated and have plenty of brocoli to eat tonight and heaps of water, got some heavy squatting tomorrow and also some heavy deads!!

    Originally Posted by Woody-5 View Post
    Pushing some nice weights on the bench and over your head!
    260 single then progressively faster back off sets has win written all over it!
    Mirin those OHP reps, 165 reps and then 150 triples following bench work is strong sh!t
    You're really hitting the ground running with this rebuild, it's fun to watch!
    Cheers mate, thanks. The benching really felt better tonight too, those back off sets pumped up the total work done and carried over well this workout which was nice. Same with OHP, rising and feeling slightly easier each week.

    Originally Posted by MWheatley View Post
    Well said.

    Looking forward to seeing you climb back up dat dere progress ladder IL.
    Thanks for the support, it means a lot mate

    Originally Posted by Blizzard589 View Post
    Good stuff. Exciting is good.

    Lol I barely train. Full time work and full time studies means I try to get a pump whenever I can but nothing heavy or mentally taxing. I had to learn that I have a limited amount of motivation to spread across a day and if I have a heavy workout then not only does the anticipation and mental prep steal my focus but the actual workout leaves me foggy and that's not a good state to be in when I have to learn calculus and physics concepts. Some light lifting and light cardio give me the cognitive and health benefits of exercise without wasting precious motivation. But you better believe any break I get has me lifting daily with serious intensity.
    Very similar when i was training in the academy, man. I know that feel but could never put it into words. Spot on. It is tough when we have only so much motivation to get us through a day, if u train heavy that day u REQUIRE a great deal of mental preparation and also concentration to perform well and safely. But then for the rest of the day its just harder to get 'up' for anything else that REQUIRES deep concentration and motivation
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    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY UPPER



    TIME----------- Evening
    WEATHER----------22C
    MIND---------------8/10



    ----------------------------------------

    NOTES


    --Pumped some good weight out for triple, which was good. The bar felt lighter in the hands tonight and as we know that is a good feeling! I smashed it last workout with the 220x3 for heap of sets and had good carryover i feel. Hit 245x3 tonight with more in me, but stopped here and didnt want to over do it. Heaps of good back off sets is key to adding overall volume and its working now nicely. SOHP was real fun too, loaded some nice sets of 4 at 150 and these werent too bad either, tough as it was done after benching but still numbers rising overall.







    Warm Ups

    -Light Lat Pull down--65x20 reps





    Bench Press
    135x6
    185x3
    200x3
    225x2
    225x2
    245x1
    245x3 <--- more!

    (Back Off Set)
    220x3
    220x3
    205x6
    205x6

    --No grinding at all, easy stuff. Feeling good.


    SOHP
    135x2
    150x4
    150x4
    150x4

    (Back Off Set)
    135x9 ---> maybe one more..

    ---Challenging but great work!


    Lat Pull Down
    135x10
    135x10
    135x10

    ---Nice stretch in the lats!


    Tricep Pushdowns
    45x15
    45x15

    ---Real slow reps, felt amazing

    ++ curls
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  18. #4758
    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY LOWER



    TIME----------- DAY
    WEATHER----------17C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Good workout tonight, was real pleased with the squatting today, was fresh today on my day off and got some 10hrs sleep last night and drank a lot of big shakes in the last 24 hrs. Stretched a bit before which helped, knees were good today as well. Decided to hit a nice set of 5 and hit it nicely. Had more in me, but not much more. Deadlifts have been good last couple times i did these, today was fun. Decent speed off the ground but had to use straps tonight as all my chalk is soaked from recent rain and my grip is weaker than normal so strapped up today and got these out with nice form. Had more in me too. Been doing the DB swings too and last week used heavy DB for 8-10 reps with 135lb, and it has been carrying over real well.








    Warm Ups

    -Light stretching





    Squats
    135x6
    225x2
    225x3
    275x1

    add wraps
    315x1
    325x5 ---> @7.5 more in me.


    --Really good work tonight, form felt solid and good reps.


    Deadlifts
    135x3
    225x2
    315x1
    405x1
    440x1
    465x1
    440x2 ----> way more!

    ---Nice, fukin love getting these back up.



    DB Swings
    135x10
    135x10

    --> brutal these are, but felt good.


    ~~~~~~~~~~
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    ~~~~~~~~~~~~
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  19. #4759
    The All-American American Woody-5's Avatar
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    Sick work on the upper and lower body matey!
    Nice heavy triple on the bench with more in the tank. 150 OH reps are on the rise!
    Very nice squat set and deads looking powerful!

    Between work and lifting, Recovery must be going smooth judging by the rising numbers on your lifts
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  20. #4760
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by Woody-5 View Post
    Sick work on the upper and lower body matey!
    Nice heavy triple on the bench with more in the tank. 150 OH reps are on the rise!
    Very nice squat set and deads looking powerful!

    Between work and lifting, Recovery must be going smooth judging by the rising numbers on your lifts
    Cheers big wood, the bench session the other night was good, threw around 135 for nearly 10, cant wait till i get over 10 again.

    The squatting set really was interesting, the 225 warm up didnt feel right really, but as i kept going through the warm up, it then became more easier to hit each rep properly, not sure how that happened.

    I feel recovery is going well, i am smashing these massive high weight gainer shakes when im at work for long nights and that seems to help with maintaining, and even slightly increasing BW. It is definitely testing me though with recovery, but as long as i eat alot, and stay very well hydrated then the gains should still be coming.
    ~~~~~~~~~~
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  21. #4761
    Doesn't Eat Wheaties MWheatley's Avatar
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    Back to back solid workouts. Feeling like you had more reps in the tank on those final sets has to feel good. Strength seems to be coming back quickly.
    https://forum.bodybuilding.com/showthread.php?t=174826261
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  22. #4762
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    I have had the rain do that to my chalk too haha.

    Loving those deadlifts and how easy they were bro. DB swings sound interesting.
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    'Defiant to Injuries' Ironlife's Avatar
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    HEAVY UPPER



    TIME----------- Evening
    WEATHER----------20C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Real pleased with tonight, obviously still not where i was but the improvement tonight was amazing. Busted out some solid reps with 245, and heap of back off work with 220. These proper back off sets, with around 220 is really noticeably increasing bench strength by adding good total volume, its working so well.. Tomorrow is going to be some nice squats and deads. Deadlifting heavy this week will be the 2nd time in 1 week, so might have to hold back a bit. Squatting shall be fun, im thinking a nice couple of heavy singles and some back off sets.







    Warm Ups

    -Light Lat Pull down--65x20 reps





    Bench Press
    135x6
    185x3
    200x3
    225x2
    225x2
    245x6 <--- Maybe 1 more.

    (Back Off Sets)
    220x4 <--- few more, easy.
    220x3
    220x3
    220x3

    --Nice improvement, big work on the bench


    SOHP
    135x5
    140x4
    140x4
    140x4

    --Kept it light, just got some good work in



    Seated Cable Rows
    135x12
    135x12
    135x12
    ---Good stuff, solid stretch!


    Tricep Pushdowns
    45x15
    45x15
    45x10
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  24. #4764
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by MWheatley View Post
    Back to back solid workouts. Feeling like you had more reps in the tank on those final sets has to feel good. Strength seems to be coming back quickly.
    Thanks matey, i can feel the strength coming back nicely! Awesome feeling

    Originally Posted by dopamine72 View Post
    I have had the rain do that to my chalk too haha.

    Loving those deadlifts and how easy they were bro. DB swings sound interesting.
    The rain sucks when it hits the chalk, ruins it all.
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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  25. #4765
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    Pressing volume is looking killer. Nice top set of bench.
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    Kickass reps with 245! 6 with maybe another in the tank is awesome. Coming back fast!
    Great followup with the 220 back offs then the OHP sets.

    Do anything fun the weekend?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  27. #4767
    'Defiant to Injuries' Ironlife's Avatar
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    Been on 3 straight shifts last few days but couple of days off now is lovely, trained a couple of days ago on squats but just kept it lighter for true working sets to what my max is. So i used around 80% and hit 310x3 for a few good sets, and a few sets of DB swings. Eating has been high in calories but lots of junk food, so recently trying to write down what i eat and just keep it cleaner, more meals of tuna with salad, more brocolli daily and yogurt too.

    Training soon, hitting bench tonight with SOHP!

    Originally Posted by dopamine72 View Post
    Pressing volume is looking killer. Nice top set of bench.
    Cheers mate, getting better slowly lol

    Originally Posted by Woody-5 View Post
    Kickass reps with 245! 6 with maybe another in the tank is awesome. Coming back fast!
    Great followup with the 220 back offs then the OHP sets.

    Do anything fun the weekend?
    Thanks, feeling much stronger!

    Didnt do much on the weekend woodman, went out to the local market place with a good friend, looked around for all sorts of stuff was nice day. Watched some races on the weekend too but had the couple of days off which were nice.
    ~~~~~~~~~~
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  28. #4768
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    Do get to carry a gun? I fukin hope so m8
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  29. #4769
    'Defiant to Injuries' Ironlife's Avatar
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    Originally Posted by dopamine72 View Post
    Do get to carry a gun? I fukin hope so m8
    Yeah we do bro
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    'Defiant to Injuries' Ironlife's Avatar
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    MEDIUM UPPER



    TIME----------- Evening
    WEATHER----------31C
    MIND---------------9/10



    ----------------------------------------

    NOTES


    --Got in tonight and loaded some nice weight for good triple, had more in me but didnt want any serious grinding.. Loaded up on back off sets and this was +5lb up and felt quite easy. Had 5+ in the last set. SOHP still moving up, to top set of 5 at 150. Had the other sets for sets of 4 but will hit all sets for 150x5x5 next week im sure of it now. Heavy squats tomorrow! I might even hit some deadlifts







    Warm Ups

    -Light Lat Pull down--65x20 reps





    Bench Press
    135x6
    185x3
    200x3
    225x2
    255x3 ---> more.

    (Back Off Sets)
    225x3
    225x3
    225x3
    225x5 ---> 2+ more

    --All quite easy


    SOHP
    135x5
    150x5 ---1 more maybe
    150x4
    150x4
    150x4

    --Top set was good, probably could have hit 5 other sets but would have been bad for recovery



    Lat Pulldown
    135x12
    135x10
    135x10
    ---solid stretch here!


    EZ bar Extensions (light)
    55x12
    55x12
    55x12
    ~~~~~~~~~~
    ''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
    ~~~~~~~~~~~~
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