Ironwill2008 V3.0

[Sparta11]

Ok bill enough is enough. I'm gonna have to confiscate your wife's recipe book. I'll pm you my addy.

[ironwill2008]

Ok bill enough is enough. I'm gonna have to confiscate your wife's recipe book. I'll pm you my addy.

Actually, I do the majority of the cooking here; she handles egg dishes, and I prepare the others.

[brucedelaney]

Actually, I do the majority of the cooking here; she handles egg dishes, and I prepare the others.

Pretty much how it works in my house... Not that she can't cook but she just prefers that I do it... Thankfully she cleans up after me in the kitchen!

[ironwill2008]

Pretty much how it works in my house... Not that she can't cook but she just prefers that I do it... Thankfully she cleans up after me in the kitchen!

That's a diplomatic way to work it; whomever doesn't cook does the cleanup.

[Sparta11]

Actually, I do the majority of the cooking here; she handles egg dishes, and I prepare the others.

Ok well in that case, Bill I'm gonna have to confiscate your recipe book I'll pm you my addy.

Fixed

[EjnarKolinkar]

That was a great session Bill. Its good to see you are still having fun working hard in the gym and eating well.

[mirroroferised]

Back squats looking great. Where would you like to get with them? Or have you given it that much thought yet?

Had another just like it (no fries, just a glass of milk with it) at about 10PM that night. Slept like a baby.

Good bye sweet gainz

Pretty much how it works in my house... Not that she can't cook but she just prefers that I do it... Thankfully she cleans up after me in the kitchen!

Same in our house. I love that payoff lol

[OT2000]

Bill for the sweet and sour chicken, do you use a store bought sauce or make your own?

[ironwill2008]

Ok well in that case, Bill I'm gonna have to confiscate your recipe book I'll pm you my addy.

Fixed

LOL. No problemo !

That was a great session Bill. Its good to see you are still having fun working hard in the gym and eating well.

Thanks, Robert. After so many years, it just becomes a way of life.

Back squats looking great. Where would you like to get with them? Or have you given it that much thought yet?

Getting 3-5 reps @315 would be sweet, but I'll just have to see where they go, Dave.

Good bye sweet gainz

Lulz. And goodbye health too, according to the increasing number of 'vegan' knuckleheads posting in the 'nutrition' forum since the first of the year.

Bill for the sweet and sour chicken, do you use a store bought sauce or make your own?

I make my own, OT; here's the recipe:


Sweet & Sour Stir-Fry Sauce

2/3 cup dark corn syrup
1/2 cup white vinegar
3 Tablespoons plain sugar
1/4 cup apple or pineapple juice
2 Tablespoons soy sauce
and
1/2 cup COLD water
2Tablespoons corn starch

After all your veggies/chicken/whatever you like have been stir-fried, either shove them up the sides of the wok or remove them. Mix the first 5 ingredients above in a mixing bowl and add to the hot wok. Thoroughly mix the corn starch with the cold water (no lumps allowed!), and stir it into the mixture already heating in the wok. It won't reach it's final thickness until it's brought to a boil, at which time you can add all the other already-cooked ingredients back into the wok, and stir them with the now-thickened sauce.




(This stuff would make a pine board taste good!)

[OT2000]

That's a very simple recipe, going to try that, thank you! I love S&S chicken or shrimp. Chinese or any kind of Asian food is easily once or twice a week meal for me. I make some stir fry and fried rice some myself but never S&S.

[Payton1221]

Bill,

Do you have any HDL numbers of yours to compare before versus after you started weight training? Mine was running around 45-50 before I started working out more regular. Then they went to 80-90 with consistent strength training 3X per week. I know that you started lifting mid-90's, and a lot of people then (okay . . . a lot of people NOW) weren't that concerned/aware of LDL/HDL etc. Back then, anything over 200 was bad regardless what your HDL was or your TC/HDL ratio.

[ironwill2008]

That's a very simple recipe, going to try that, thank you! I love S&S chicken or shrimp. Chinese or any kind of Asian food is easily once or twice a week meal for me. I make some stir fry and fried rice some myself but never S&S.

YW. I bet you'll really like it.

Bill,

Do you have any HDL numbers of yours to compare before versus after you started weight training? Mine was running around 45-50 before I started working out more regular. Then they went to 80-90 with consistent strength training 3X per week. I know that you started lifting mid-90's, and a lot of people then (okay . . . a lot of people NOW) weren't that concerned/aware of LDL/HDL etc. Back then, anything over 200 was bad regardless what your HDL was or your TC/HDL ratio.

I don't have any blood panel info from back then, Mark. The best I can offer is that at my last physical (a bit over a year ago), my total cholesterol was @164. My doc (this was my first visit with this doctor) was quite puzzled over my good numbers after asking me about my eating habits, and me telling him about all the red meat, eggs, cheese and milk I've been consuming on a daily basis for the past 20+ years. Of course, I also listed all the fruit, veg, and complex carbs I et as well.


I declined to cite to him all the current study data indicating that dietary cholesterol isn't connected to one's level of blood cholesterol in any other than those who are unlucky enough to be genetically predisposed to having unhealthy levels of blood cholesterol.

[ironwill2008]

Kept the momentum-ball rolling today with another solid session depite the 11-degree temp outside, and the gym not a heck of a lot warmer. Today's training was:

Barbell Lunge
95x5 W/U
185x5 W/U
225x3 W/U
265x3
265x3
265x2

Dumbbell Row
50x8 W/U
105x8
105x8
105x8

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x10

Rolled through here in an hour flat. Wasn't yet able to reach reps-across on Lunges, but I'll get there, and then add a touch more weight.

Reached reps-across on Rows; that last rep was a little shaky, but I'm counting it anyway since I got it up there. This is one exercise that I've found doesn't need to have finicky form in order to be effective; if I can get the DB up there without too much twisting and jerking, it'll still work my upper back. Of course, I'd never post this in the open forums; too many readers would take it literally, and either end up making no progress---or worse---injuring a biceps tendon. Anyway, it's taken forever to get to 3x8 @105, so I'll simply remain at that load for a couple more weeks to see if today was a fluke or a legitimate gain. If the latter, I'll add some weight at that time.

Hit reps-across on Flats again, surprising me that my shoulders have been okay for the past couple of weeks. Going to just keep these as-is for now though; not yet going to add weight.

All done. After resting tomorrow, I'll close out the week as well as this current 3-week training segment (geez; the time just flies) on Friday with RDLs, Curls on the end of a cable, and Dips.

Perfect cold weather (or any weather, for that matter) Post-WorkOut meal was a big bowl of pintos with a smoked ham hock, bell peps, onion, garlic, and herbs/spices. Some Texas toast completed teh protonz, accompanied by a glass of milk.

[-Lucifer]

Wasn't yet able to reach reps-across on Lunges, but I'll get there, and then add a touch more weight.

I like the side view of the lunge, by the way. Shows that you're using a full range-of-motion.

[Payton1221]

I don't have any blood panel info from back then, Mark. The best I can offer is that at my last physical (a bit over a year ago), my total cholesterol was @164. My doc (this was my first visit with this doctor) was quite puzzled over my good numbers after asking me about my eating habits, and me telling him about all the red meat, eggs, cheese and milk I've been consuming on a daily basis for the past 20+ years. Of course, I also listed all the fruit, veg, and complex carbs I et as well.


I declined to cite to him all the current study data indicating that dietary cholesterol isn't connected to one's level of blood cholesterol in any other than those who are unlucky enough to be genetically predisposed to having unhealthy levels of blood cholesterol.

This is sad but all too common. My doctor has said a few things (higher levels of protein being hard on the kidneys, etc.), and I don't even try to "educate" him SMH

I just bought Kelso's shrug book. Interesting concept (applying shrugs to other planes/exercises). Have you read or tried any of those shrugs yourself?

[Sparta11]

Kept the momentum-ball rolling today with another solid session depite the 11-degree temp outside, and the gym not a heck of a lot warmer. Today's training was:

Barbell Lunge
95x5 W/U
185x5 W/U
225x3 W/U
265x3
265x3
265x2

Dumbbell Row
50x8 W/U
105x8
105x8
105x8

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x10

Rolled through here in an hour flat. Wasn't yet able to reach reps-across on Lunges, but I'll get there, and then add a touch more weight.

Reached reps-across on Rows; that last rep was a little shaky, but I'm counting it anyway since I got it up there. This is one exercise that I've found doesn't need to have finicky form in order to be effective; if I can get the DB up there without too much twisting and jerking, it'll still work my upper back. Of course, I'd never post this in the open forums; too many readers would take it literally, and either end up making no progress---or worse---injuring a biceps tendon. Anyway, it's taken forever to get to 3x8 @105, so I'll simply remain at that load for a couple more weeks to see if today was a fluke or a legitimate gain. If the latter, I'll add some weight at that time.

Hit reps-across on Flats again, surprising me that my shoulders have been okay for the past couple of weeks. Going to just keep these as-is for now though; not yet going to add weight.

All done. After resting tomorrow, I'll close out the week as well as this current 3-week training segment (geez; the time just flies) on Friday with RDLs, Curls on the end of a cable, and Dips.

Perfect cold weather (or any weather, for that matter) Post-WorkOut meal was a big bowl of pintos with a smoked ham hock, bell peps, onion, garlic, and herbs/spices. Some Texas toast completed teh protonz, accompanied by a glass of milk.

Awesome Bill, strong barbell lunges once again.

Do you ever get knee pain with all the heavy weight you move with your legs? I noticed you never wear knee wraps/sleeves. Thats great if you don't need them. Lately my knees have been giving me grief when squating. I may need to spend more time warming up.

[-Lucifer]

Lately my knees have been giving me grief when squating. I may need to spend more time warming up.

That happens to me when I add weight too quickly and let my ego get the better of me. Add weight very slowly.

[ironwill2008]

I like the side view of the lunge, by the way. Shows that you're using a full range-of-motion.

Thanks, -L. I've never been a believer in using partial ROM; I think the best way to get the most complete muscle contraction is to provide the most complete muscle extension first.

This is sad but all too common. My doctor has said a few things (higher levels of protein being hard on the kidneys, etc.), and I don't even try to "educate" him SMH

With only about a third of medical schools in this country requiring a separate course on nutrition as a requirement, it's not surprising that so many doctors are behind the times in regards to nutrition information.

We really shouldn't expect MDs to be a good source of such info though; their attention is---and should be---drawn more to updating their skill and knowledge of their primary craft. Considering the rapid state of medical research/technology these days, coupled with the usually heavy patient load of most docs, it's amazing that any of them can manage to keep up with anything. srs.

I just bought Kelso's shrug book. Interesting concept (applying shrugs to other planes/exercises). Have you read or tried any of those shrugs yourself?

No, I haven't, Mark. When I get some time, I'll look into what he has to say. Thanks for the heads-up.

Awesome Bill, strong barbell lunges once again.

Do you ever get knee pain with all the heavy weight you move with your legs? I noticed you never wear knee wraps/sleeves. Thats great if you don't need them. Lately my knees have been giving me grief when squating. I may need to spend more time warming up.

Thanks, Steve; I had a productive day, and expect to close out the week with another one tomorrow.

Back when I first started training, I had some knee problems, probably from climbing utility poles for so many years. The problems gradually went away after I started Squatting. I don't really have any knee issues these days despite my high mileage. Maybe I've just been lucky so far, especially considering the Arthritis in my shoulders, hands, and wrists, but my knees, at least, are okay.

I always warm up before lifting any substantial amount of weight; when it's cold in the gym, I'll do some additional warmup stuff. I'll smply continue as I'm doing as long as it keeps working.




By all means, do a few extra warmup sets of light weight for your knees. You might also want to try knee sleeves. I don't recommend wraps for anything other than powerlifting meets or other circumstances where you'd be lifting maximum weight for a single rep. Sleeves will keep the joints warm and flexible. Wraps, OTOH, while sometimes allowing you to Squat more weight, will also force the kneecap out of it's natural position, causing the knee joint to move other than how it normally wants to, and over time, can cause real problems.

That happens to me when I add weight too quickly and let my ego get the better of me. Add weight very slowly.

Always better to err on the side of 'more' warmups.

[brucedelaney]

Kept the momentum-ball rolling today with another solid session depite the 11-degree temp outside, and the gym not a heck of a lot warmer. Today's training was:

Barbell Lunge
95x5 W/U
185x5 W/U
225x3 W/U
265x3
265x3
265x2

Dumbbell Row
50x8 W/U
105x8
105x8
105x8

Smith Machine Flat Press
95x10 W/U
135x10
185x10
225x10

Rolled through here in an hour flat. Wasn't yet able to reach reps-across on Lunges, but I'll get there, and then add a touch more weight.

Reached reps-across on Rows; that last rep was a little shaky, but I'm counting it anyway since I got it up there. This is one exercise that I've found doesn't need to have finicky form in order to be effective; if I can get the DB up there without too much twisting and jerking, it'll still work my upper back. Of course, I'd never post this in the open forums; too many readers would take it literally, and either end up making no progress---or worse---injuring a biceps tendon. Anyway, it's taken forever to get to 3x8 @105, so I'll simply remain at that load for a couple more weeks to see if today was a fluke or a legitimate gain. If the latter, I'll add some weight at that time.

Hit reps-across on Flats again, surprising me that my shoulders have been okay for the past couple of weeks. Going to just keep these as-is for now though; not yet going to add weight.

All done. After resting tomorrow, I'll close out the week as well as this current 3-week training segment (geez; the time just flies) on Friday with RDLs, Curls on the end of a cable, and Dips.

Perfect cold weather (or any weather, for that matter) Post-WorkOut meal was a big bowl of pintos with a smoked ham hock, bell peps, onion, garlic, and herbs/spices. Some Texas toast completed teh protonz, accompanied by a glass of milk.

Loving the PWO meal Bill... Strong stuff on the lunges... Curiosity question... I don't think I recall seeing you ever flat press in the power rack as opposed to the smith... is there a reason for the preference?

[-Lucifer]

Thanks, -L. I've never been a believer in using partial ROM; I think the best way to get the most complete muscle contraction is to provide the most complete muscle extension first.

Them thighs are looking hyooooge, by the way. Post that 'before picture' of you sitting in a boat.

By all means, do a few extra warmup sets of light weight for your knees. You might also want to try knee sleeves. I don't recommend wraps for anything other than powerlifting meets or other circumstances where you'd be lifting maximum weight for a single rep. Sleeves will keep the joints warm and flexible. Wraps, OTOH, while sometimes allowing you to Squat more weight, will also force the kneecap out of it's natural position, causing the knee joint to move other than how it normally wants to, and over time, can cause real problems.

Someone suggested using sleeves. I've now started wearing trackpants because it's so cold here (not like your winter but still cold enough). A few extra warmup sets take a little longer, but they are worth it.

[irongrandpa]

Them thighs are looking hyooooge, by the way. Post that 'before picture' of you sitting in a boat.



Someone suggested using sleeves. I've now started wearing trackpants because it's so cold here (not like your winter but still cold enough). A few extra warmup sets take a little longer, but they are worth it.

I have issues with my left knee, I would describe it as "loose". A couple of years ago I bought a pair of Rehband sleeves and they have completely eliminated any knee soreness. They keep the joint in place and warm, I don't squat or DL without them. I also wear them doing heavier work around the house, particularly on hillsides or where I'm bending and twisting. They aren't cheap but worth the price IMO. Also, there's been a thread in the "workout equipment of a less expensive pair of sleeves that seem to be well regarded.

[THErunCMD]

Love this strong lunges as always Bill

I have issues with my left knee, I would describe it as "loose". A couple of years ago I bought a pair of Rehband sleeves and they have completely eliminated any knee soreness. They keep the joint in place and warm, I don't squat or DL without them. I also wear them doing heavier work around the house, particularly on hillsides or where I'm bending and twisting. They aren't cheap but worth the price IMO. Also, there's been a thread in the "workout equipment of a less expensive pair of sleeves that seem to be well regarded.

Perfect application for those things - good that you found a way to still do work.

[ironwill2008]

Them thighs are looking hyooooge, by the way. Post that 'before picture' of you sitting in a boat.

Lulz. I don't want to scare anybody!

Someone suggested using sleeves. I've now started wearing trackpants because it's so cold here (not like your winter but still cold enough). A few extra warmup sets take a little longer, but they are worth it.

Whatever it takes to keep the joints warm.

I have issues with my left knee, I would describe it as "loose". A couple of years ago I bought a pair of Rehband sleeves and they have completely eliminated any knee soreness. They keep the joint in place and warm, I don't squat or DL without them. I also wear them doing heavier work around the house, particularly on hillsides or where I'm bending and twisting. They aren't cheap but worth the price IMO. Also, there's been a thread in the "workout equipment of a less expensive pair of sleeves that seem to be well regarded.

Good deal finding something that works for you, Bob.

Love this strong lunges as always Bill

Thanks, C; they're right near my limit.

Perfect application for those things - good that you found a way to still do work.

Indeed. As the mileage accrues, we need to seek out ways to be able to remain as active as we want to without causing harm.

[Sparta11]

Thanks for the lengthy reply Bill. I may just do that and purchase some knee sleeves. I'll stay away from wraps. I had an elbow sleeve I wore after my elbow surgery and it helped so I might as well try. A few extra warm up sets wouldn't hurt either. Thanks buddy!

[ironwill2008]

Thanks for the lengthy reply Bill. I may just do that and purchase some knee sleeves. I'll stay away from wraps. I had an elbow sleeve I wore after my elbow surgery and it helped so I might as well try. A few extra warm up sets wouldn't hurt either. Thanks buddy!

YW, Steve.

I see frequent posts in multiple forums of trainees having joint problems. While probably the majority of those problems are caused by poor form and/or overuse due to a poorly-constructed routine, at least some of them are due simply to the trainees' age or a pre-existing medical condition. We must be proactive in seeking ways to continue to train effectively while at the same time doing no harm.

[ironwill2008]

Closed out the week, along with the current 3-week training segment, with a good, energetic session. Made a skosh of progress, and ejoyed the work. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5
185x5
225x5
275x5
355x3

Cable Curl PWO
20x10 W/U
57.5x10
57.5x10
57.5x10

Dips
bw +50x8
bw +50x8
bw +50x8

Worked through the session in just under an hour. I was able to meet the previous 3-reps on the top set of RDLs and lived to post about it, so I'm good with that for now. There's still a little more in the tank, but it'll have to come when I feel like I'm keeping good form. This is not an exercise with which to simply try to 'move some weight.' Goal is still 365x5.

Picked up my reps-across rep on Curls, so I'll add a bit of weight on the next go-around.

Despite my wrists really protesting today (probably because of the cold, wet weather), I still managed to get 3x8 on Dips. Not going to add weight at this point though, but rather just continue to work the 50 as long as my wrists and hands will allow. When it gets to be too much to deal with, I'll make a change.

Fini. I'll rest over the weekend on the couch in front of the TV as I absorb the playoffs. Then on Monday, my boy Sherman will be back in here to supervise a week of light (for me) deload workouts. Geez; has it really been another month gone by already?

Post-WorkOut meal was 8 oz of chicken-fried (round) steak, some really tasty roasted spuds, a simple salad, and a glass of milk.

[OT2000]

Great week, enjoy your weekend. Any particular team(s) you want to see in the SB?

[ironwill2008]

Great week, enjoy your weekend.

Thanks, OT. Overall, it was a good week of training; met some goals, missed a few.

Any particular team(s) you want to see in the SB?

I like them all; while I don't have a favorite team, I have many favorite players and coaches scattered all over the league. My wife is a big Steelers fan, so I usually lean towards them. I think that's especially true now, what with the odds stacked so high against them due to key injuries. If they make it past Denver, it'll be a miracle; I usually root for the underdog.

I really like Russell Wilson; to me, he epitomizes everything good about professional athletes and athletics. So, I wish the Seahawks well; wouldn't hurt me at all to see Wilson holding up the Lombardi again.



Have a great weekend.

[ironwill2008]

Friday's training, bumped from the previous page:

Closed out the week, along with the current 3-week training segment, with a good, energetic session. Made a skosh of progress, and ejoyed the work. Today's training was:

Romanian Deadlift
bar x10 W/U
135x5
185x5
225x5
275x5
355x3

Cable Curl PWO
20x10 W/U
57.5x10
57.5x10
57.5x10

Dips
bw +50x8
bw +50x8
bw +50x8

Worked through the session in just under an hour. I was able to meet the previous 3-reps on the top set of RDLs and lived to post about it, so I'm good with that for now. There's still a little more in the tank, but it'll have to come when I feel like I'm keeping good form. This is not an exercise with which to simply try to 'move some weight.' Goal is still 365x5.

Picked up my reps-across rep on Curls, so I'll add a bit of weight on the next go-around.

Despite my wrists really protesting today (probably because of the cold, wet weather), I still managed to get 3x8 on Dips. Not going to add weight at this point though, but rather just continue to work the 50 as long as my wrists and hands will allow. When it gets to be too much to deal with, I'll make a change.

Fini. I'll rest over the weekend on the couch in front of the TV as I absorb the playoffs. Then on Monday, my boy Sherman will be back in here to supervise a week of light (for me) deload workouts. Geez; has it really been another month gone by already?

Post-WorkOut meal was 8 oz of chicken-fried (round) steak, some really tasty roasted spuds, a simple salad, and a glass of milk.

[ironwill2008]

Hello. My name is Sherman, and I'm Bill's best bud. He puts me in here to supervise his light training sessions during deload week..

http://columbuscockerrescue.com Please help if you're able.

Just as my boy stated, this is the first of three light deload workouts on the week, planned to give me some additional recovery time from the previous three weeks of heavy (for me) gym work. Nothing heavy, nothing anywhere near failure, but just some exercise to provide some active recovery. Today's training wwas:

LandMine Squat PWO
bar x10 W/U
45x8
45x8
45x8

V-Grip Pullup
bw x8
bw x8
bw x8

Overhead Press
bar x10 W/U
95x8
95x8
95x8

Worked straight through with little between-set rest required nor taken. I've never tried LM Squats before, and stuck with relatively light weight since they felt so awkward to me. Once the bar was in position the motion was okay, but probably due to my wonky wrists, getting it (the loaded bar) in position to squat it was not very "comfortable" to me.

Pullups provided a pretty good lat pump; I might use this variant in my regular routine at some point down the road.

Have always liked OHP, but again, wrists weren't too happy with them today. I'll put that off on the cold temp in the gym.

That's all I've got for this one. After a rest day tomorrow, I'll continue deload week with another light session on Wednesday.

Post-WorkOut meal was a pair of poached eggs on thick toast, grits with butter, a couple slices of bacon, and a glass of milk.