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  1. #121
    me>you ArchAngel'73's Avatar
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    I reserve the backwards ball cap wearing exclusively for intense sets.

    Excellent deads, made my angus pucker.

    How many direct biceps movements do you do in a week? One?
    Regardless, nice curl weight.

    My switch to Hammers Strength dips has brought some decent gains to my crappy chest. Good choice for you, even better you can do them weighted.

    Have a good 'un and enjoy the Starbucks.
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  2. #122
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by ArchAngel'73 View Post
    I reserve the backwards ball cap wearing exclusively for intense sets.
    The tactic seems to work best for me on days when my double-crown is acting up, and the hair on the back of my head looks like a rooster's butt.






    Excellent deads, made my angus pucker.
    Thanks. I still have my eye on 405x3-5, but that goal seems like a long way off right now.





    How many direct biceps movements do you do in a week? One?
    Regardless, nice curl weight.
    Just doing the D'bell Alternate Curls on Fridays right now (along with the indirect stuff from Pulldowns and Rows), but I'm getting the urge to add a 2nd, like maybe some Hammers in there somewhere.





    My switch to Hammers Strength dips has brought some decent gains to my crappy chest. Good choice for you, even better you can do them weighted.
    When I was training in a comm. gym, and whenever I do these days, I always look for one of those machines. "Different" from conventional Dips, but in a good way.





    Have a good 'un and enjoy the Starbucks.
    Thanks, Brian. Got a cup right here. Dark roast FTW
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  3. #123
    Neckbeard -Lucifer's Avatar
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    Afternoon, Bill. Hope you had a fun weekend. The grandkids came over, I assume? I was just wondering if your sons/daughters lift weights or engage in any other form of exercise on a regular basis [feel free to ignore if it's too personal].
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  4. #124
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by -Lucifer View Post
    Afternoon, Bill. Hope you had a fun weekend. The grandkids came over, I assume? I was just wondering if your sons/daughters lift weights or engage in any other form of exercise on a regular basis [feel free to ignore if it's too personal].
    We had two of the grandkids here this weekend.



    No one else in the family other than my wife weight trains (or does any other exercise on any consistent basis that I'm aware of).
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  5. #125
    Neckbeard -Lucifer's Avatar
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    Wow, I am surprise! If my grandpa lifted, I'd look like Arnie.
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  6. #126
    Lifting & Cutting brucedelaney's Avatar
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    Originally Posted by ironwill2008 View Post
    We had two of the grandkids here this weekend.



    No one else in the family other than my wife weight trains (or does any other exercise on any consistent basis that I'm aware of).
    Not to totally hi-jack this convo... but... How awesome is it to have a wife that lifts too? My wife lifts as well Bill, and I can't tell you great it is to be able to have a serious conversation with her about it or how many guys are envious that she lifts and gets it with regards to how important it is to me to lift.
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  7. #127
    Bootless Errand ironwill2008's Avatar
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    Ironwill2008 V3.0

    Got the training week off to a flying start today with some good progress. Today's training was:

    Smith Machine Front Squat
    95x10 W/U
    135x8
    185x8
    225x8
    260x6 heh-vee





    Leg Press PWO
    400x12 W/U
    580x12
    670x12
    760x12
    810x11--all I had, Brian!





    Neutral-grip Pulldown PWO
    90x10 W/U
    170x9
    170x9
    170x8




    Overhead Press
    95x5 W/U
    115x5
    125x5
    142.5x3
    95x8 backoff set

    loading up teh hyooge 1.25 platez



    142.5x3 OHP




    Solid session today. Bumped Fronts up a nickel and managed 6 good reps. I'll work them up to 8 before adding weight here.

    Lost one of my 2 magically-added Leg Press reps from last week, but that still leaves me with a net increase of +1, so I'm good with it. A bit more effort here, and I'll be back to 850.

    Pulldowns stayed the same as last week, but also as last week, gave me a good lat pump. I'll continue to work on these until I can rep 10-across and bump up to two plates.

    Added a miniscule amount of weight (2 1/2 pounds) to the bar on OHPs, and still managed 3 pretty decent-looking reps. It's always surprising just how heavy such a small increase can feel. I'll work to get to 5 reps before adding another pair of small plates.

    That's it for today; a good session and very productive IMO. I'll 'rest' tomorrow with some Fall-time yard work, and then get back in the gym on Wednesday for Lunges, DB Rows, and Flyes. Gotta make hay while the sun shines.






    PWO meal was pasta with a moderate portion of Alfredo sauce, garlic bread, an excellent salad, and a glass of cold milk.

    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  8. #128
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by -Lucifer View Post
    Wow, I am surprise! If my grandpa lifted, I'd look like Arnie.
    Lulz. Our youngest, who just turned 6, will sometimes sit and watch me Deadlift. He doesn't have any concept of the weight, but gets a kick out of my facial expressions when I lift!










    Originally Posted by brucedelaney View Post
    Not to totally hi-jack this convo... but... How awesome is it to have a wife that lifts too? My wife lifts as well Bill, and I can't tell you great it is to be able to have a serious conversation with her about it or how many guys are envious that she lifts and gets it with regards to how important it is to me to lift.
    No hijack, Bruce; and I agree---it's everything to have a SO who's at least sympathetic to the cause. One that actually participates is just a blessing.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


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  9. #129
    LisaSkinnoble's Man -=FLEX=-'s Avatar
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    Nice work, regardless of the dropped rep on LP.

    LOL at the smiley face pic.


    Originally Posted by ironwill2008 View Post

    No hijack, Bruce; and I agree---it's everything to have a SO who's at least sympathetic to the cause. One that actually participates is just a blessing.
    Yep. Biggest thing for me is that Lisa cooks for a bodybuilder. Lots of red meat, eggs, chicken, lean pork, etc.

    The support is great, the gym presence with me is awesome, but the cooking is heavenly.
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  10. #130
    Banned DivaJana's Avatar
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    Originally Posted by ironwill2008 View Post
    Smith Machine Front Squat
    95x10 W/U
    135x8
    185x8
    225x8
    260x6 heh-vee

    Heavy for sure! Nice work there. Good call on the micro-loading. I remember whenever I added a small plate on a compound exercise, I got comments at the gym.. "would that small increment make a difference " If only they knew

    Today I had pasta & chicken with home-made Alfredo sauce too, except that the amount of sauce was by no meaning moderate.
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  11. #131
    Neckbeard -Lucifer's Avatar
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    Originally Posted by ironwill2008 View Post
    Lulz. Our youngest, who just turned 6, will sometimes sit and watch me Deadlift. He doesn't have any concept of the weight, but gets a kick out of my facial expressions when I lift!
    Yeah, I'm sure. This is him talking to his buddies at school:

    Kid 1: My dad is really strong.
    Kid 2: No, Kid 1, mine's a lot stronger than yours.
    Mini Bill: Lol. My grandpa can beat both your dads up without breaking a sweat. SRS.
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  12. #132
    Registered User Korr's Avatar
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    Hilarious and good job.
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  13. #133
    Lifting & Cutting brucedelaney's Avatar
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    Way to keep working hard Bill!

    And double Repz for teh 1.25# Platez... (Have a pair and they're in-valuable)
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  14. #134
    Working on Hoosier 2.0 HoosierHardGain's Avatar
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    Bill, what is the purpose of the back off set on the presses?
    Burning Fat Cells One Rep At A Time

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  15. #135
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by -=FLEX=- View Post
    Nice work, regardless of the dropped rep on LP.

    LOL at the smiley face pic.
    Thanks, Jim. I want to get another shot at 850x12, but have to go through 810x12 first. I'll get there.


    I was goofing around with the small plates, and we thought it would be good for some lulz to put that in here!


    Yep. Biggest thing for me is that Lisa cooks for a bodybuilder. Lots of red meat, eggs, chicken, lean pork, etc.

    The support is great, the gym presence with me is awesome, but the cooking is heavenly.
    There's no way to express how important and valuable is the support from our SOs. When I read the occasional thread in the open O35 about someone getting a bunch of flak about training, and/or having a battle every time he/she sits down at the dinner table, it makes me that much more thankful for have not only an understanding wife, but an involved wife.




    I, for one, would have never made it this far without my wife's support.











    Originally Posted by DivaJana View Post
    Heavy for sure! Nice work there. Good call on the micro-loading. I remember whenever I added a small plate on a compound exercise, I got comments at the gym.. "would that small increment make a difference " If only they knew
    Hey thanks, DJ. Yesterday was a day of moving forward, even if it were just small steps. They add up.

    Today I had pasta & chicken with home-made Alfredo sauce too, except that the amount of sauce was by no meaning moderate.
    LOL. There's a boatload of calories there (in Alfredo)! No probs though as long as they're accounted for.

    It makes my head hurt when I read all the posts in the 'nutrition' forum from underweight people trying to build muscle/strength, but are eating like sparrows.










    Originally Posted by -Lucifer View Post
    Yeah, I'm sure. This is him talking to his buddies at school:

    Kid 1: My dad is really strong.
    Kid 2: No, Kid 1, mine's a lot stronger than yours.
    Mini Bill: Lol. My grandpa can beat both your dads up without breaking a sweat. SRS.
    Lulz. Being the only one in the family other than my wife who weight trains, he's occasionally curious of what it's all about. But then, he quickly gets back to his video games!











    Originally Posted by Korr View Post


    Hilarious and good job.
    Thanks, K. We had a few lulz about that pic when it was taken.











    Originally Posted by brucedelaney View Post
    Way to keep working hard Bill!
    Thanks, Bruce. Every ounce added to the bar makes a difference over the long haul.










    Originally Posted by HoosierHardGain View Post
    Bill, what is the purpose of the back off set on the presses?
    It's simply a means of increasing the overall workload. On an exercise based around such low-rep sets, it's a "easy" way to add several hundred more pounds to the total lifted that day without putting undue stress on the joints and attachments, which have already been heavily taxed by the top work set.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
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  16. #136
    Folly Lifter. doughnutgut's Avatar
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    Everything pretty much covered with the replies. Nice work Bill.

    Lolled at the weight plate struggle pic. I noticed there was no flat peak cap this time round!!! You were starting to get pretty cool for a moment.

    I used to make pizza with a spinach alfredo sauce base, then add bacon n tomatoes to top it off. Now I have no need to wonder why I got so bloody big.

    Two days of relaxing after today and I am going to look at the Aaron link you posted for me.. Cheers for that buddy.

    Have a good day.
    Ride it like you just stole it.
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  17. #137
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by doughnutgut View Post
    Everything pretty much covered with the replies. Nice work Bill.

    Lolled at the weight plate struggle pic. I noticed there was no flat peak cap this time round!!! You were starting to get pretty cool for a moment.
    Lulz. The hat looked better than my bad hair day!



    As for the 1 1/4-pound plates, whenever I employ them I try to make special mention of their use, to make others aware of their value. If I can get a laugh while doing so, then so much the better.






    I used to make pizza with a spinach alfredo sauce base, then add bacon n tomatoes to top it off. Now I have no need to wonder why I got so bloody big.
    Pizza calories can get out of hand pretty easily if you allow them to.

    We make pizza starting with a ready-made thin crust, and add veggies, cheese, tomato sauce and a moderate amount of pepperoni. Two slices (about 1/3 of the pie) clock in at about 700 calories. I'll eat a big salad on the side to help fill me up and keep the meal's calories at a manageable level.





    Two days of relaxing after today and I am going to look at the Aaron link you posted for me.. Cheers for that buddy.

    Have a good day.
    Alan is a wellspring of UNBIASED information, all backed by solid science. He deals in nothing but fact.


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    Have a good day yourself, Leigh.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  18. #138
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    great job sir
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  19. #139
    Bootless Errand ironwill2008's Avatar
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    Ironwill2008 V3.0

    Continued the week's momentum with a solid session today. Was able to meet most of the day's goals, and live to post about it. Today's training was:

    Barbell Lunge
    bar x5 W/U
    135x5 W/U
    245x6
    245x5
    245x4





    Dumbbell Row
    60x10 W/U
    110x6
    110x6
    110x6





    Incline Flye
    40x10 W/U
    55x8
    65x8
    70x3 heh-vee





    Start to finish today was right at one hour. I managed another rep on Lunges, but still need to decide if I'm going to continue with sets-across at the same weight, or make another run at 295x3. If I go for the high number, I'm going to need to ramp-up the weight on the sets; otherwise, working to get the same load on all 3 sets to reps-across is going to be some slow going. I'll decide next week during deload which way I'll go.

    Hit my reps-across on DB Rows, but will still stay at 110 for at least another week before bumping back up to my previous stall @ 115. I still have 120x4-6 on my radar screen, but working at the edge of my capacity, I'm in no hurry to try to get there. All (or at least most) things in good time.

    Still couldn't get past 3 reps @ 70 on Flyes. This has become somewhat of a brick wall, and rather than to continue trying to knock it down with my forehead, I'll drop the top set back to 65 and work that for a while.

    That's it for today; overall, a pretty good effort IMO. I'll rest tomorrow, by actually resting (that's my plan, anyway!), and then work hard to advance RDLs, Curls, and Dips on Friday.





    Post-Workout feast was a favorite--1/4 pound of grilled ground sirloin, a plateful of Mexican rice (I just love this stuff), some fresh green beans, and a glass of cold milk.

    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  20. #140
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by jshpark View Post
    great job sir
    Hey, thanks. I'm working extra-hard this week to build up a bit of momentum to carry me into and through next week's light deload work.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  21. #141
    GOOOO COCKS!!!!! Hibiscus09's Avatar
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    That's a really strong workout Bill! Who takes your photos for you?

    Food looks yummy!
    "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind." 2 Timothy 1:7

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  22. #142
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Either way on the lunges, boss level. Form sure is tight with the 70's too in the pic.

    Spanish rice, that stuff will call to you in your sleep to come downstairs and liberate it from the fridge. Just one more scoop!
    The most important aspect of weight training; whether for the athlete, bodybuilder, or average person is to better ones health and ability without injury. - Bill Pearl

    Ironwill2008 is surely doing RDL's and eating eggs and bacon somewhere right now.
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  23. #143
    Lifting & Cutting brucedelaney's Avatar
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    Another killer workout... Keep the momentum Bill!
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    Workout Journal:
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  24. #144
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Hibiscus09 View Post
    That's a really strong workout Bill! Who takes your photos for you?

    Food looks yummy!
    Thanks, Diane; I was fired-up to do work, and had a good session. And my wife takes the pics in between bouts on her stationary bike.

    I bet I tried 100+ different rice recipes over the years, some pretty good, some awful; the Mexican rice is what I was always looking for.











    Originally Posted by EjnarKolinkar View Post
    Either way on the lunges, boss level. Form sure is tight with the 70's too in the pic.

    Spanish rice, that stuff will call to you in your sleep to come downstairs and liberate it from the fridge. Just one more scoop!
    Thanks, EK. I'm still trying to decide whether to keep working Lunges at 3 sets/same weight, or change it up and ramp the sets to one really heavy one like I did a year ago. I didn't quite meet my goal for that lift at that time, and am thinking about making another run at it.



    I always double-up the recipe on the rice, and it still disappears after only a couple of days. As a side dish, it'll accompany just about anything---eggs, steak, chicken, fish, etc.











    Originally Posted by brucedelaney View Post
    Another killer workout... Keep the momentum Bill!
    Hey Bruce, thanks. I always try to have some positives to list in my journal on the week before deload.

















    For anyone interested, the Mexican Rice recipe used to make the rice in the above meal pic:

    Mexican Rice


    3 Tablespoons olive or canola oil
    1 cup long-grain rice, uncooked
    1 teaspoon garlic salt
    1/2 teaspoon ground cumin
    1/4 cup chopped onion
    1/4 cup red bell pepper, small dice
    1/4 cup green bell pepper, small dice
    1-2 jalapenos, small dice
    1/2 cup tomato sauce
    2 cups canned chicken broth

    Heat oil, add rice. Cook the rice, stirring until it is puffed and golden. While rice is cooking, add garlic salt and cumin.

    Stir in chopped onion and peppers and cook until tender. Stir in tomato sauce and chicken broth, and bring to a boil. Reduce heat, cover, and simmer on low heat for 20-25 minutes. Fluff with a fork, and enjoy.
    Last edited by ironwill2008; 10-24-2013 at 11:38 AM.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  25. #145
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    Nice work Bill.

    That recipe sounds pretty close to mine apart from a tin of coconut and half the broth. Need to make some and soon now I think of it.
    Unreal how Sherman is back already next week. Time flies round here.

    Always impressed with them lunges. Bloody hard work even with just the bar for my aching knees. I suppose building them up in the near future will set me up pretty well in the long run though.

    Been over to http://www.alanaragonblog.com/ Thanks for that big guy. Shamefully due to circumstances in my past I am in no position to pass monies around unless it is in the paper kind. Not for credit reasons but for others I can not really delve into around here.

    Have a good day Big guy.
    Ride it like you just stole it.
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  26. #146
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    Originally Posted by ironwill2008 View Post
    Barbell Lunge
    bar x5 W/U
    135x5 W/U
    245x6
    245x5
    245x4
    245 lunges are HUGE in my book. I hate the damn things, but I on the rare occasions that I have done them I did at least get to appreciate just how tough they are, given the requirement to balance as well as move the weight. Monster work Bill!
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  27. #147
    All my PRs are history HoustonTXMuscle's Avatar
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    Yesterday's WO, especially those Lunges and DB Rows, looked solid and strong, Bill.
    Inactivity Kills!!!

    My journal: http://forum.bodybuilding.com/showthread.php?t=140991491 Age is NOT an acceptable excuse.

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  28. #148
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by doughnutgut View Post
    Nice work Bill.

    That recipe sounds pretty close to mine apart from a tin of coconut and half the broth. Need to make some and soon now I think of it.
    Unreal how Sherman is back already next week. Time flies round here.

    Always impressed with them lunges. Bloody hard work even with just the bar for my aching knees. I suppose building them up in the near future will set me up pretty well in the long run though.

    Been over to http://www.alanaragonblog.com/ Thanks for that big guy. Shamefully due to circumstances in my past I am in no position to pass monies around unless it is in the paper kind. Not for credit reasons but for others I can not really delve into around here.

    Have a good day Big guy.
    Plain rice is okay occasionally (especially if chicken broth is used instead of water), but I much prefer to kick it up any way I can.


    Have a good day yourself, Leigh.















    Originally Posted by Flounderbout View Post
    245 lunges are HUGE in my book. I hate the damn things, but I on the rare occasions that I have done them I did at least get to appreciate just how tough they are, given the requirement to balance as well as move the weight. Monster work Bill!
    Thanks! Lunges are demanding, but they're unique in the way they work the lower body, plus I just like to try to meet the challenge they present.

    But they're like any other exercise; start out light, learn good form, then gradually add a little iron to the bar over time.












    Originally Posted by HoustonTXMuscle View Post
    Yesterday's WO, especially those Lunges and DB Rows, looked solid and strong, Bill.
    Thanks, Bob. I had a good day, and was fortunate to have been able to bump the numbers up a little.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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  29. #149
    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by ironwill2008 View Post
    Thanks! Lunges are demanding, but they're unique in the way they work the lower body, plus I just like to try to meet the challenge they present.

    But they're like any other exercise; start out light, learn good form, then gradually add a little iron to the bar over time
    Words of wisdom.

    Great work as always big guy.
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  30. #150
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by cmoore View Post
    Words of wisdom.

    Great work as always big guy.
    Thanks, C. As you're aware, the attraction to them is the challenge of getting thorugh a set and not getting pinned to the floor. There's a lot to be said for an adrenaline rush!
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

    Ironwill Gym---updated pics:
    https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388


    Ironwill2008 Workout Journal:
    https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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