Ironwill2008 V3.0

[ironwill2008]

Still lookin' great, Bill! What an inspiration!!

Hey!!!!! Rhino!!!!!

How are you, man?



I'm still alive and kicking, and I hope you're well too.

Nice volume on those deads. 375 x 4 at the end is no joke.

Thanks. I'm working to get back to 405x3, where I stalled previously. But I'm not sure I want to stick with Romanians that much longer; I've been getting the urge to go back to conventionals and pull from the floor again.

Nice job, Bill!

Awwww, Sherman is so sweet! Luke stays in the gym with me when I workout. He mostly just lays there sleeping like I'm boring him to tears.

Thanks, Diane. I'm making the best of the light work this week.

You're lucky that Luke stays out of harm's way. I can't let Sherman in the gym when we're weight training in there; he has a tendency to want to come over to us at the wrong times! When my wife is down to ride the stationary bike though, he'll usually curl up under the Smith as stay with her until she's finished.

[ironwill2008]

Wednesday's training, bumped from the previous page:





Hello from the woods over the hill from our house! I'm Sherman, and I took Bill for his cardio walk before the rain showed up this afternoon.

http://columbuscockerrescue.com Help if you're able.

I don't usually post any cardio info, but that's how we do it around here--hiking around the hills near the house for a half-hour or so, at least a couple times per week.

Anyway, this was day 2 of three light deload workouts for the week. No heavy weight, no sets anywhere near failure; just some full-ROM exercise. Today's training was:

Smith Machine Split Squat
95x10 W/U
135x8
135x8
135x8

Seated Cable Row V-Grip PWO
90x10 W/U
140x10
140x10
140x10

Flat Dumbbell Press
40x10 W/U
70x10
70x10
70x10

Marched through here in about 25 minutes or so. Took a couple of minutes to watch three squirrels chasing each other all over the neighbor's yard, chattering loudly other as the went.

Split Squats were harder than they looked, probably because of the exaggerated stretch they can provide. I might consider using these for realz at some point in the future. Good exercise.

Rows were unremarkable other than the lat pump they afforded. I like doing these with a close-grip handle; it makes everything feel 'tighter.'

Dumbbell Flats felt good too. I really regret I can't use heavy weight for these, otherwise I'd be doing them all the time. Back in the day, they were my main chest exercise, along with Incline DB presses.

That's it; I'm done. I'll rest tomorrow, then close out deload on friday with a light workout of some sort.

PWO meal was a plate of pasta and meat sauce with a glass of milk.

[-=FLEX=-]

Scenery & PWO meal look great.























That is all........

[doughnutgut]

Crikey. I was reading the other page there Bill and I come back in and think I have gone mad.

Them splits look mind numbingly difficult.

Great reading, insight to the (cardio.) Will be back Friday late night here, for the final deload day.

[rhino1964]

http://forum.bodybuilding.com/showth...hp?t=157951513

[-Lucifer]

I decided to drop by after a while and I am greeted by Sherman. Everything went better than expected. Awesome way to start my day.

[EjnarKolinkar]

I can't let Sherman in the gym when we're weight training in there; he has a tendency to want to come over to us at the wrong times! When my wife is down to ride the stationary bike though, he'll usually curl up under the Smith as stay with her until she's finished.

Lol, my terrier thinks I need help if he makes it into the gym, he probably is right! Sometimes he sits outside the door peering in to make sure all goes well.

[brucedelaney]

Looks like you had a great workout Sherman... oh and you too Bill.

[ironwill2008]

Scenery & PWO meal look great.























That is all........

I agree.

I figured I'd get some really good pics on our hike, and snapped about 25 or so. But it seemed that every time I took a pic, just as I pressed the button on the camera, Sherman would tug at the leash. That pic I posted was the only one of the bunch that was in focus!



RE: The meal; the other day, someone posted in that O35 'pasta' thread something to the effect that "pasta is merely a transport vehicle for meat sauce."

Crikey. I was reading the other page there Bill and I come back in and think I have gone mad.

Them splits look mind numbingly difficult.

Great reading, insight to the (cardio.) Will be back Friday late night here, for the final deload day.

Thanks, Leigh.

Split Squats are tough; even at relatively light weight, they work you in a unique way.

http://forum.bodybuilding.com/showth...hp?t=157951513

Good to see you back in the journals, bud.

I decided to drop by after a while and I am greeted by Sherman. Everything went better than expected. Awesome way to start my day.

As you know, dogs are a joy.

Lol, my terrier thinks I need help if he makes it into the gym, he probably is right! Sometimes he sits outside the door peering in to make sure all goes well.

It's always good to have a 'helper' keeping an eye on you, at least as long as he doesn't try to 'work in.'

Looks like you had a great workout Sherman... oh and you too Bill.

Sherman says thanks!

By the time we walk all the way back up the hill to the house, both of us are wheezing. Sherman is smarter than me though; as soon as he gets a drink of water, he lays down and takes a nap.

[HoosierHardGain]

Glad you enjoyed the hike, IW. Ever run into any deer out there?

[ironwill2008]

Glad you enjoyed the hike, IW. Ever run into any deer out there?

All the time, Hoos. On several occasions, we've come right up on several of them, grazing around, eating acorns, etc. Sherman will just stare for a couple of seconds, trying to figure what they are and how he should proceed, if at all. Then he'll start barking, and scare 'em off.

[ironwill2008]

Bill's in the gym, waltzing through his last deload workout. I'm going back to sleep.

http://columbuscockerrescue.com Help if you're able.

This was the last of three light deload sessions. I use relatively light weight and simply work to maintain perfect exercise form on every rep. Today's training was:

Good Morning
bar x10 W/U
95x6 W/U
135x6
135x6
135x6

Cable Curl PWO
50x10
50x10
50x10

.......................................Supersetted with:

Triceps Pressdown PWO
50x10
50x10
50x10

Worked straight through in about 20 minutes. GMs went well enough that I'm considering bringing them in here for realz in the near future.

I rarely do supersets; high-rep-anything doesn't work best for the vast majority of my muscle groups, but for deload stuff, just the pump they afford is mind-blowing. I banged these out pretty much non-stop, and my upper arms balooned up from the effort. If they'd stay that size all the time, I wouldn't even need to work 'em!

That's it for this week. Next week, I'll resume regular heavy (for me) training on Monday with Smith Front Squats, Leg Press, Pulldowns, and Overhead Presses.

Post-Workout eats were a fried chicken breast, a baked spud with butter, a small salad, and a glass of milk.

[jshpark]

awesome

[DivaJana]

Fun exercise choices for the deload and a good looking PWO!

I rarely do supersets; high-rep-anything doesn't work best for the vast majority of my muscle groups, but for deload stuff, just the pump they afford is mind-blowing. I banged these out pretty much non-stop, and my upper arms balooned up from the effort. If they'd stay that size all the time, I wouldn't even need to work 'em!

I have actually done low-rep supersets before. I do them with a min or so rest in between so I end up taking ~3 mins between each set of the same exercise. Pretty much the same rest I'd take normally when I'm doing low rep stuff. I did that when I needed to save time though, as I have never seen any other benefits from supersetting.

[ironwill2008]

awesome

Thanks. A week of reduced-intensity training always amps me up for the coming week. It will be good to get back to regular work.

Fun exercise choices for the deload and a good looking PWO!

Thanks, DJ. I figured the arm superset would be a good way finish the session.

I have actually done low-rep supersets before. I do them with a min or so rest in between so I end up taking ~3 mins between each set of the same exercise. Pretty much the same rest I'd take normally when I'm doing low rep stuff. I did that when I needed to save time though, as I have never seen any other benefits from supersetting.

The 'time' factor can be important on some occasions, and that's where 'set extenders' can be of value.

[Bo_Flecks]

I don't usually post any cardio info, but that's how we do it around here--hiking around the hills near the house for a half-hour or so, at least a couple times per week.

Definitely the way to go with cardio, Bill (I obviously agree because that is exactly the way I do it myself ). I was hiking yesterday in the cool crisp air, looking at all of the different colors of the leaves and 30 minutes was done just like that.

With the bad rep that cardio gets around here, I have often wonder if I shouldn't post more about it in my journal. There is a huge benefit in light to medium intensity cardio two or three times per week for the purpose of maintaining heart health, and VO2 efficiency to support weight workouts.

That kind of cardio is not even in the same zip code as the kind that would limit muscle recovery and gain.

The overall fear of cardio shown out in the open forums makes me chuckle sometimes. Folks just need to find something they enjoy, and then reap the benefits from it.

[LordGrover]

Amen to that. I'm not sure I'd even class my walks as cardio or even exercise really. I used to have a few routes locally which are either into the Cotswolds one way or around town the other. It usually takes 45-60 minutes two or three times a week, unless I have a little time to fill when I'll take a longer route over the hills and may be gone for a few hours.
I must get back into it again - I'm 'accidentally' bulking right now.

[jshpark]

I agree with that. Though you are technically working more cardio with shorter rest periods, I still believe a solid aerobic base can only enhance weightlifting as you can regenerate the energy systems and recover between sets. Not to mention just getting some extra circulation and mental benefits of just being out in nature/playing with your dog.

I don't do any myself these days but I def see the benefits.

[ironwill2008]

Definitely the way to go with cardio, Bill (I obviously agree because that is exactly the way I do it myself ). I was hiking yesterday in the cool crisp air, looking at all of the different colors of the leaves and 30 minutes was done just like that.

Even if it didn't do jack for CV health, just getting out in the woods is good for the soul. And it's just like you said, time flies. The same 30 minutes on my stationary bike would seem like 3 hours.

With the bad rep that cardio gets around here, I have often wonder if I shouldn't post more about it in my journal. There is a huge benefit in light to medium intensity cardio two or three times per week for the purpose of maintaining heart health, and VO2 efficiency to support weight workouts.

You have a huge following here, Steve. Not a thing wrong with using it to get folks to help themselves to improve their health.


And I rarely mention it either, so I'm not helping things. When the topic comes up in the open forums, I usually try to reply with the common-sense outlook that the trainee has a choice--he can end a set of some heavy compound exercise because he's wheezing so hard he's about to hurl or because the target muscles have just been thoroughly worked.

That kind of cardio is not even in the same zip code as the kind that would limit muscle recovery and gain.

The overall fear of cardio shown out in the open forums makes me chuckle sometimes. Folks just need to find something they enjoy, and then reap the benefits from it.

Like the "cortisol" non-issue, the threat to muscle gains posed by doing cardio is constantly being way overblown.

And while I'm not knowledgeable enough to be able to state exactly how many miles a week someone would have to run, or how hard he'd have to do it, before actual muscle/strength gains from weight training would be noticeably affected, but I'm pretty sure the amount would be a heck of a lot more than a few 30-minute session of moderate CV per week.


As you mentioned, the key to keep us from always blowing off cardio is just to find something enjoyable.

Amen to that. I'm not sure I'd even class my walks as cardio or even exercise really. I used to have a few routes locally which are either into the Cotswolds one way or around town the other. It usually takes 45-60 minutes two or three times a week, unless I have a little time to fill when I'll take a longer route over the hills and may be gone for a few hours.
I must get back into it again - I'm 'accidentally' bulking right now.

Anything that increases your heart rate above the norm and keeps it elevated for at least 20 minutes qualifies as beneficial.

I agree with that. Though you are technically working more cardio with shorter rest periods, I still believe a solid aerobic base can only enhance weightlifting as you can regenerate the energy systems and recover between sets. Not to mention just getting some extra circulation and mental benefits of just being out in nature/playing with your dog.

I don't do any myself these days but I def see the benefits.

It would be a very good idea to start doing at least some CV.

[storm1507]

Glad you enjoyed the walk. You call that a hill???

I really need to get back to my walking. I've skipped it since the meet...5 weeks ago. LOL

[ironwill2008]

Glad you enjoyed the walk. You call that a hill???

LOL. None of the other pics turned out, Will.

I really need to get back to my walking. I've skipped it since the meet...5 weeks ago. LOL

You should probably do that now before you need snow shoes!

[Korr]

Just wow at that scenery. Just stunning.

If Vegas looked like that, I'd get out more.

[wedjim]

I was gonna say man and beast got cardio in together, but it's more like Man's best friend and Beast.
Sherman is hardly a beast, especially in the latest pic, lol.

Training is lookin' good, new AVI is awesome too!

[ironwill2008]

Just wow at that scenery. Just stunning.

If Vegas looked like that, I'd get out more.

Thanks, K. That pic was snapped just over the hill from my house. It's really beautiful here this time of year.

I've been as far West as Colorado, but never to Nevada. I think there's beauty in every state I've been in, and I bet Nevada is the same too.

I was gonna say man and beast got cardio in together, but it's more like Man's best friend and Beast.
Sherman is hardly a beast, especially in the latest pic, lol.

Training is lookin' good, new AVI is awesome too!

Hey, thanks, wj. I'm bigger than Sherman, but he's probably smarter than me!

[Korr]

Thanks, K. That pic was snapped just over the hill from my house. It's really beautiful here this time of year.

I've been as far West as Colorado, but never to Nevada. I think there's beauty in every state I've been in, and I bet Nevada is the same too.

Don't get me wrong parts of Nevada are indeed beautiful. Mostly the Northern part of the state or up in the mountains, but not so much here in the southern area which is mostly dry desert.

Hey, thanks, wj. I'm bigger than Sherman, but he's probably smarter than me!

lol quote of the day.

[ironwill2008]

Don't get me wrong parts of Nevada are indeed beautiful. Mostly the Northern part of the state or up in the mountains, but not so much here in the southern area which is mostly dry desert.

Gonna get back out West again one of these days, and when I do I'll visit Nevada. I spent a year in Colorado Springs in the Army in 1969, but have never had the chance to get back.

lol quote of the day.

LOL.

[ironwill2008]

Got the training week off to a good start with a solid session. Managed to move a few things ahead and still make it back up the stars to the kitchen when I was finished. 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
810x12

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

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

Made it through here in an hour and fifteen minutes. Wasn't able to advance Fronts, but the reps I got were good 'uns. More work needs done here though.

Hit my reps-across on LPs, so I'll bump up the weight next week. I stalled previously at 850x10 in an effort to get to 850x12; I'll take another run at that goal starting next week.

Picked up a tough rep on Pulldowns. Goal here is 10-across, then bump up to 2 plates. I'm getting there, slow but sure.

OHP didn't move up, but I was sartisfied just to meet last session's numbers. This time. I'd really like to see a triple @ 150, but that's going to take a bunch more work.

That's all I've got in me for today. I'll rest tomorrow, then work on advancing Lunges, Rows, and Flyes on Wednesday.

Post-Workout eats were 1/4 pound of grilled ground sirloin, some tasty fried red-skin spuds, a cup of peas-n-limas with butter, and a glass of milk.

[Hibiscus09]

Food looks yummy! Nice job on your workout, Bill. Your home gym looks nice!

[brucedelaney]

Got the training week off to a good start with a solid session. Managed to move a few things ahead and still make it back up the stars to the kitchen when I was finished. Today's training was:

Smith Machine Front Squat
95x10 W/U
135x8
185x8
225x8
260x6 heh-vee
http://i.imgur.com/qdpVZMr.png



Leg Press PWO
400x12 W/U
580x12
670x12
760x12
810x12
http://i.imgur.com/GNECkvC.png



Neutral-Grip Pulldown PWO
90x10 W/U
170x10
170x9
170x8
http://i.imgur.com/3I3CNFl.png




Overhead Press
95x5 W/U
115x5
125x5
142.5x3
95x8 backoff set
http://i.imgur.com/wMwKygq.png



Made it through here in an hour and fifteen minutes. Wasn't able to advance Fronts, but the reps I got were good 'uns. More work needs done here though.

Hit my reps-across on LPs, so I'll bump up the weight next week. I stalled previously at 850x10 in an effort to get to 850x12; I'll take another run at that goal starting next week.

Picked up a tough rep on Pulldowns. Goal here is 10-across, then bump up to 2 plates. I'm getting there, slow but sure.

OHP didn't move up, but I was sartisfied just to meet last session's numbers. This time. I'd really like to see a triple @ 150, but that's going to take a bunch more work.

That's all I've got in me for today. I'll rest tomorrow, then work on advancing Lunges, Rows, and Flyes on Wednesday.





Post-Workout eats were 1/4 pound of grilled ground sirloin, some tasty fried red-skin spuds, a cup of peas-n-limas with butter, and a glass of milk.
http://i.imgur.com/2CxvLRi.jpg

That's some good amounts moved and the meal looks great as always!

[ironwill2008]

Food looks yummy! Nice job on your workout, Bill. Your home gym looks nice!

Hey thanks, Diane! Monday after deload week is always a good day; I think the mental break from a week of light training is equally as valuable as the physical.

I've had the gym for a little over 15 years now, and train here almost exclusively. I'd like to add a few more pieces, but have no more room or any way to expand.


Two years ago, I looked into leasing some space and combining my gym with that of a good friend (a former training partner) and opening a 'key' gym. But just a little bit of deeper inquiry made me realize that I'd be looking at about $2500/month just to keep it going. I already retired; I don't need, or want, another full time job!