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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Thread: Ironwill2008 V3.0
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10-21-2013, 09:37 AM #121
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10-21-2013, 09:50 AM #122
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.
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.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-21-2013, 10:44 AM #123
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10-21-2013, 11:55 AM #124No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-21-2013, 11:58 AM #125
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10-21-2013, 12:32 PM #126
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6155
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.
()---() York Barbell Club #26 ()---()
||---|| Rogue Barbell Club #34 ||---||
[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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10-21-2013, 04:11 PM #127
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-21-2013, 04:14 PM #128
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!
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-21-2013, 04:24 PM #129
Nice work, regardless of the dropped rep on LP.
LOL at the smiley face pic.
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.Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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10-21-2013, 04:27 PM #130
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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10-21-2013, 04:49 PM #131
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10-21-2013, 07:21 PM #132
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10-22-2013, 04:59 AM #133
- Join Date: Dec 2012
- Location: Pennsylvania, United States
- Posts: 1,364
- Rep Power: 6155
Way to keep working hard Bill!
And double Repz for teh 1.25# Platez... (Have a pair and they're in-valuable)Last edited by brucedelaney; 10-22-2013 at 06:03 AM.
()---() York Barbell Club #26 ()---()
||---|| Rogue Barbell Club #34 ||---||
[]---[] Ivanko Barbell Crew #74 []---[]
──<//>─<\\>── BWTG Cluster #10 ──<//>─<\\>──
Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=150771833
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10-22-2013, 05:58 AM #134
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10-22-2013, 06:06 AM #135
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.
I, for one, would have never made it this far without my wife's support.
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.
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.
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!
Thanks, K. We had a few lulz about that pic when it was taken.
Thanks, Bruce. Every ounce added to the bar makes a difference over the long haul.
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-22-2013, 06:41 AM #136
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
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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10-22-2013, 07:13 AM #137
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.
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.
For anyone who missed it, here's the link to his site:
http://alanaragon.com
Have a good day yourself, Leigh.No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-22-2013, 07:22 AM #138
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10-23-2013, 04:52 PM #139
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-23-2013, 04:53 PM #140No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-23-2013, 05:00 PM #141
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10-23-2013, 05:38 PM #142
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
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10-24-2013, 04:53 AM #143
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10-24-2013, 06:01 AM #144
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.
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.
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-24-2013, 06:11 AM #145
- Join Date: Sep 2011
- Location: United Kingdom (Great Britain)
- Posts: 16,265
- Rep Power: 105090
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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10-24-2013, 06:34 AM #146
- Join Date: Jan 2013
- Location: Guildford, Surrey, United Kingdom (Great Britain)
- Age: 48
- Posts: 7,434
- Rep Power: 37581
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10-24-2013, 09:57 AM #147
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.
Played with dinosaurs as a child. Back then everyone was thin; it was a matter of out-running the raptors or being one of their meals.
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10-24-2013, 11:37 AM #148
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.
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.
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.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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10-24-2013, 11:56 AM #149
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10-24-2013, 01:22 PM #150No brain, no gain.
"The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon
Where the mind goes, the body follows.
Ironwill Gym:
https://forum.bodybuilding.com/showpost.php?p=629719403&postcount=3388
Ironwill2008 Journal:
https://forum.bodybuilding.com/showthread.php?t=157459343&p=1145168733
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