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  1. #1501
    ~~~~~~ baker's Avatar
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    Damn Bill those RDLs are awesome.
    Where the mind goes the body follows.

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  2. #1502
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Gxp23 View Post
    Egg casserole is making my mouth water ^^

    Insane RDL volume and weight too. Good job!
    Hey, thanks! I had a productive day, and the meal capped it off.













    Originally Posted by mirroroferised View Post
    As somebody brand new to weighted dips that 55lbs is impressive and the rdl weight

    You have great taste in hot sauce btw. My bottle is kept on the counter beside the stove and used almost daily with eggs.
    Thanks, Dave. I'm working hard to keep moving forward, even if it's just a millimeter at a time.

    I'd never heard of Sriricha until I saw it mentioned in the 'nutrition' forum. I couldn't seem to find it locally until a friend and former training partner dropped off a bottle.












    Originally Posted by ThighoftheTiger View Post
    Pretty dang impressive RDL's there, Sir! Do you take them off the rack, or deadlift it up first?
    Hey, Chuck, thanks. For RDLs, I take the bar off the liftoffs on the front of the rack. A rep starts and ends with the bar at dead-hang.

    I plan to go back to conventional Deadlifts when I decide that RDLs have stalled. I'm still working to get to 405x3 on RDLs.












    Originally Posted by doughnutgut View Post
    Isn't that a quiche Bill?
    A quiche is similar except that it is baked in a kind of pie crust. It all winds up tasting about the same though, IMO.


    Tip. My good lady always grabs a pair and an apple and foils them then chucks them in the oven if I am cooking.

    After about half hour or so she unwraps them and they have turned into something out of this world.
    That sounds like it's worth a try, Leigh.


    Good stuff this week mate. Less expected extra reps are taken at every chance possible.
    QFT. Any time an extra rep can be realized with good form, that's the time to grab it.












    Originally Posted by baker View Post
    Damn Bill those RDLs are awesome.
    Thanks, Bake. That's another one that I've been working on for a long time. My hamstrings didn't really show much development until I switched over from SLDLs to Romanians, and then started to really work hard to bump up the load.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  3. #1503
    Teacher and Bodybuilder BergMuscle's Avatar
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    Dropping back by and seeing great work is still happening here. I love EZ-bar curls; hit my biceps so well. Always impressed with the weight you strap on for your dips. And love to "food porn".
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  4. #1504
    I grunt pharmamarketer's Avatar
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    Excellent work on those dips Bill. And that egg casserole looks awesome
    I'm a great believer in luck and I find the harder I work, the more I have of it. ~ Thomas Jefferson
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  5. #1505
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by BergMuscle View Post
    Dropping back by and seeing great work is still happening here. I love EZ-bar curls; hit my biceps so well. Always impressed with the weight you strap on for your dips. And love to "food porn".
    Hey Dan, thanks. I like the EZ bar too; it just naturally 'fits' the hands/wrists. I'll also use it for French Presses, IMO one of the best triceps builders on the planet.

    I'll continue to try to show that regular, very tasty, 'normal' food choices are the most logical and easiest to stick with over the long haul. There is no requirement or need for special meals or menu considerations until it's time to prep for stepping on stage.













    Originally Posted by pharmamarketer View Post
    Excellent work on those dips Bill. And that egg casserole looks awesome
    Thanks, Rob. Dip progress has slowed, but they're still effective insofar as working tris and chest, so I'm going to keep them on board for a while longer.

    The egg casserole was just as good nuked/reheated as a leftover as it was right out of the oven.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  6. #1506
    Team No Progress InItForFitness's Avatar
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    x1000 on the insane RDL.

    Those + Casserole & Bacon on the same day...in B4 the gains.


    Hope you're having a good weekend
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  7. #1507
    me>you ArchAngel'73's Avatar
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    Memorial day for you brother.
    Thank-you for your service and sacrifices.
    Glad you're still around!
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  8. #1508
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by InItForFitness View Post
    x1000 on the insane RDL.

    Those + Casserole & Bacon on the same day...in B4 the gains.


    Hope you're having a good weekend
    Thanks, Casey. So far it's been nice and quiet around here, just the way I like it.

    Have a great weekend yourself, bud.













    Originally Posted by ArchAngel'73 View Post
    Memorial day for you brother.
    Thank-you for your service and sacrifices.
    Glad you're still around!
    Thanks, Brian.

    Let's all remember the 58,000 who didn't make it back, along with all the other casualties in all the wars fought for the cause of freedom.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  9. #1509
    Age 50 contest year! kendo's Avatar
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    Originally Posted by ironwill2008 View Post

    Post-meal, courtesy of my wife, was a chunk of very tasty egg casserole, bacon, fried apples (these are too good to describe in words), toast, and a glass of milk.

    Good porn indeed! Man that looks good!

    You have a good woman there!
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  10. #1510
    Bootless Errand ironwill2008's Avatar
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    Celebrated Memorial Day by getting the training week off the ground with a good session. Weightz were lifted, and progress was realized. today's training was:

    Front Squat
    bar x10 W/U
    95x8
    135x8
    185x8
    205x5




    Smith Machine Split Squat
    95x8 W/U
    135x8
    185x8
    225x6



    Chinup
    bw x12
    bw x12
    bw x12




    Overhead Press
    95x5 W/U
    115x5
    125x5
    142.5x4
    105x9 backoff set

    142.5x4



    Worked through the session in an hour and ten minutes. Even though I didn't quite meet reps-across on Fronts last week (I missed it by one rep), I bumped the weight up a dime today anyway. Even after just four weeks, this exercise is becoming much more 'natural'-feeling with each rep performed, so I see no reason not to get into an area where there's some real work to be done. I really want to get two plates on that bar, but will at least take a few more weeks before I attempt it. I got five good reps at today's load, and should be able to add to that total next week. Onward and upward.

    Added a rep on Splits, and looked good doing it. These also are slated for 8-reps-across before adding more weight.

    I cautiously added a rep to each of the three sets of chins. I'm getting close to my limit on these; they were a bit difficult today. But still no shoulder problems, so I'm good to go, at least for a while.

    Didn't advance Overheads on the top set today, but I did pick up a rep on the backoff set----always a sign of more progress to come.

    That's all I've got for this one. I'll rest tomorrow, then hit Lunges, DB Rows, and Incline Presses with a vengeance on Wednesday.



    I grilled up some chicken breasts for PWO eats today, and accompanied them with some fresh green beans cooked with red skin spuds, onion, garlic, and a bay leaf. As always, a glass of milk was included with the meal.

    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  11. #1511
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by kendo View Post
    Good porn indeed! Man that looks good!

    You have a good woman there!
    Thanks; I'll pass the compliment on to her. And I whole-heartedly agree; she's by far my better half.



    Thanks for visiting my journal.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  12. #1512
    Age 50 contest year! kendo's Avatar
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    Originally Posted by ironwill2008 View Post
    Thanks; I'll pass the compliment on to her. And I whole-heartedly agree; she's by far my better half.



    Thanks for visiting my journal.
    No probs mate I've subscribed to this thread and think I'll stick around for the great food porn
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  13. #1513
    Team No Progress InItForFitness's Avatar
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    I tend to steer clear of the word 'happy when it comes to the topic of Memorial Day, but hope yours was well!

    Great training session.
    Still haven't gotten myself on those front squats, but have been a bit bored with my leg routine lately, so I see them in my future.
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  14. #1514
    Registered User jonnyboy44's Avatar
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    nice start to the week with that lunch, Lifts pretty good too.
    My workout journal

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  15. #1515
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by kendo View Post
    No probs mate I've subscribed to this thread and think I'll stick around for the great food porn
    Good deal; welcome aboard.













    Originally Posted by InItForFitness View Post
    I tend to steer clear of the word 'happy when it comes to the topic of Memorial Day, but hope yours was well!
    Thanks, Casey; same back to you.

    After I got back home, I immediately immersed myself back into my previous life as much as possible, and never really took any time to think about any of what I'd experienced. But it's funny in a way that these days, a million years later, I seem to think more about that time. And sometimes, I get even more confused now about how I feel about all of that than I was back then.


    Great training session.
    Still haven't gotten myself on those front squats, but have been a bit bored with my leg routine lately, so I see them in my future.
    Thanks, bud; I had a pretty good day.

    And the cure for training staleness is to find another fresh challenge!













    Originally Posted by jonnyboy44 View Post
    nice start to the week with that lunch, Lifts pretty good too.
    Hey, Jonny, thanks. It always feels good to cap a good session with a good meal.
    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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  16. #1516
    Folly Lifter. doughnutgut's Avatar
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    Plodding along with the FS Bill and making good progress.

    2pps eh. Strange how your training progress seems to advance at such speed. Seems like only a week ago you added them into your routine. Obviously not. But it flies around these parts as of late.

    Good solid work. OHP backoff set extra. Take that all day.
    Ride it like you just stole it.
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  17. #1517
    Registered User mirroroferised's Avatar
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    Great work on those front squats Bill.
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  18. #1518
    Good day Felicia Gxp23's Avatar
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    Man, those front squats would kill me, just cant get the form right with them....one day though..
    Eat the damn yolk.
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  19. #1519
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by doughnutgut View Post
    Plodding along with the FS Bill and making good progress.

    2pps eh. Strange how your training progress seems to advance at such speed. Seems like only a week ago you added them into your routine. Obviously not. But it flies around these parts as of late.
    Thanks, Leigh. I think my usual, fairly quick initial progress on a 'new' exercise is simply due to my high mileage; there's not much that I haven't already done at some point in the past, so those early gains in progression come pretty much on schedule---for a while. I also have a pretty good sense of what my limit is going to be, again, based on past practice. The problem is that when progress flattens-out, it really flattens out. Then, it's on to small plates and taking a month to add one rep!












    Originally Posted by mirroroferised View Post
    Great work on those front squats Bill.
    Hey, thanks! I feel like I've found the groove, so the limiting factor now is going to be the muscles rather than struggling trying to maintain decent form.













    Originally Posted by Gxp23 View Post
    Man, those front squats would kill me, just cant get the form right with them....one day though..
    I think it's just a matter of finding the right grip that suits you, and then concentrating on staying as upright as possible, and forcing the elbows to stay up. The old, "sit back in a chair" cue that's so appropriate for Back Squats is also a good one to remember for Fronts as well.

    I actually greatly favor doing Front Squats on the Smith rather than with a free bar. Using the machine takes all the grip and bar-balance issues out of the exercise, allows total freedom of foot placement, and thus puts the vast majority of the work on the quads, rather than on the glutes and hams. All that allows me to use much more weight on Smith Fronts that I'd ever be able to control with the free-bar version, and place the work exactly where I want it to go. And as we all know, more weight/reps properly brought to bear on a muscle equals more mass.


    But for this go-around, I wanted to try something that I hadn't done in probably 15 years; the challenge is fresh, and that's what I look for these days.
    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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    Solid session. Progress is being made that's for sure and that's all that really matters.
    Union ironworker, USMC vet, muay thai, kyokushin kartae, judoka
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    Originally Posted by Jasonk282 View Post
    Solid session. Progress is being made that's for sure and that's all that really matters.
    Hey, Jason, thanks. And indeed, any forward movement, no matter the increment, is a good thing.
    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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    Originally Posted by ironwill2008 View Post
    Hey, Jason, thanks. And indeed, any forward movement, no matter the increment, is a good thing.
    Yup, whether it be on your top set of back off set.
    Union ironworker, USMC vet, muay thai, kyokushin kartae, judoka
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    Ducking in to say hello. It's been a while Bill. Glad to see you're still a shining example of what a workout journal should consist of. Food is looking great as always. Just curious though. How many meals do you eat like that daily? Are you a multiple small meal kind of guy or what? I'm more of a 2 or 3 bigger meals kind of guy myself.
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    Originally Posted by ironwill2008 View Post
    any forward movement, no matter the increment, is a good thing.
    You are a relentless maniac. God bless you man.
    "I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)

    "Of all the things I lost during my cut, I miss my mind the most." -cmoore
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    Originally Posted by Jasonk282 View Post
    Yup, whether it be on your top set of back off set.
    The concept of doing an additional set at reduced intensity after the heaviest set was one I had some difficulty in understanding back in the day. This was especially true because at the time, besides following Bill Starr's writing and work, I was also reading Mike Mentzer's "Heavy Duty," his opus on high-intensity, infrequent training. The two philosophies crashed headlong into each other. But practical application of each for a time made me realize what I now know to be proven by actual science--that one-set-to failure, and even failure itself, is not only unnecessary for gains, but generally not desirable at all. And Mentzer's idea of training less and less frequently---I'm not sure why I ever bought into that, even for just a short time. Fortunately, common sense prevailed, at least on my part.

    And like I always say, learning what doesn't work is equally as valuable knowledge as knowing what does,



    ETA:
    As an aside, the above comments are in no way an attempt to denigrate Mike Mentzer's bodybuilding accomplishments, but merely demonstrate a difference in training philosophies. Early on, he was one of my main influences, and IMO he was a great bodybuilder. I always thought his physique looked like he was carved out of stone. For years, I had a pic of him taped to my refrigerator.

    And Mentzer and I both know who really won the 1980 Mr. Olympia.














    Originally Posted by brucedelaney View Post
    Ducking in to say hello. It's been a while Bill. Glad to see you're still a shining example of what a workout journal should consist of. Food is looking great as always. Just curious though. How many meals do you eat like that daily? Are you a multiple small meal kind of guy or what? I'm more of a 2 or 3 bigger meals kind of guy myself.
    Hello, Bruce; I'm still working to inch my way forward.

    Since I retired, and my calorie requirements were cut almost in half, I eat 4 or five meals a day. That number is dependent on when I'm hungry, and how many calories/macros are in each. Sometimes I'll reach my requirements in just 4 meals. That amounts to 2800 calories a day, broken down into 200 grams of protein, 90-100 grams of fat, and the rest usually carbs, although sometimes I'll eat more fat (depending on my menu choice(s) ).



    That's in stark contrast to my former work-life nutrition. I worked a physical outdoor utility company construction-type job, and burned calories by the boatload. Back then, if I didn't eat at least 4600 calories a day, I'd lose weight. To stuff that much food down my pie hole was a full-time job, and I had to parcel it out into 8 portions a day in order to accomplish it. I carried a Coleman cooler around in the truck with me as my "lunch box," stuffed with chicken/steak sammiches, raw veggies, fruit, and protein bars. As soon as I felt like I could eat something, I'd slam another meal. And I did that day-in, day-out for years; I look back at that now, and I don't know I managed to do it.













    Originally Posted by cmoore View Post
    You are a relentless maniac. God bless you man.
    Thanks, C. I think I'm just too hard-headed to quit!
    Last edited by ironwill2008; 05-28-2014 at 11:29 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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    Originally Posted by ironwill2008 View Post
    and I had to parcel it out into 8 portions a day in order to accomplish it.
    At least you kept your metabolism running.




    jk

    Lower back must have been killing you after those RDLs, heavy stuff. mirin weights too
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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by MichielN View Post
    At least you kept your metabolism running.
    LOL. What's really funny (funny 'odd,' rather than funny 'ha-ha!') is that same old, tired myth is still with us today even with the advent of the interwebz and the super-easy access to unbiased sites such as Alan's http://alanaragon.com/ and Lyle McDonald's http://bodyrecomposition.com.


    Lower back must have been killing you after those RDLs, heavy stuff. mirin weights too
    Thanks. I don't see much DOMS these days; too much mileage, I guess. Sometimes, the morning after a particularly heavy session, I'll feel some 'fatigue' in a body part, but that's about it. Not sure if I miss the soreness or not!
    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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    I can't imagine one missing lower back soreness, lol.
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    Ironwill2008 V3.0

    Good session today. Added a touch of iron to the bar, picked up a tough rep, had fun doing it. Today's training was:

    Barbell Lunge
    bar x5 W/U
    95x3
    135x3
    185x3
    225x3
    280x2

    280x2 BB Lungez


    225x2 backoff set

    225x2 backoff set




    Dumbbell Row
    60x8 W/U
    115x6
    115x6
    115x5 finally added a rep




    Smith Machine Incline Press
    95x10 W/U
    135x8
    165x8
    210x4




    Completed the work in about 55 minutes. I bumped Lunges up by a nickel and managed 2 decent reps. Not shaky, but I knew a 3rd wasn't there today. Followed that set with a double @225 as a backoff.

    I somehow managed to add the 5th rep on the 3rd set of DB Rows that has eluded me for the last 100 years. Now all I need is one more, and I can graduate to the last pair of 'bells in the rack. They haven't seen the light of day in about two years; I'll probably need to clear away the cobwebs to get to them whenever I reach reps-across with the 115s. Of couse, considering how long it took to get that 5th, I might not live long enough to get the 6th!

    Wasn't able to advance Inclines, and feel like if I can't do so next week, I'll need to reset the weight and work back up. I really want to see 225 on these, but progress has slowed. I'll also consider adding a backoff set to these to get them moving forward.

    All I have for today. Yard work is penciled into my schedule for tomorrow pending the Accu-Guess weather forecast. Then it's back in the gym on Friday for RDLs, Curls, and Dips.




    Post-Workout meal was a tasty egg/bacon/jalapeno cheese/tomato sammich on toast with a cup of apple sauce and a glass of 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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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by MichielN View Post
    I can't imagine one missing lower back soreness, lol.
    But you know what the bros say; "If you aren't sore, your workout was crap!!!"
    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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