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  1. #8101
    Registered User Payton1221's Avatar
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    Originally Posted by ironwill2008 View Post
    IronGym has managed to distill just about everything that is wrong with nutritional advice provided by the fitness "industry" into one small space.[/center]
    LOL. Rhetorical if you wish, but how does that happen. How can anyone--let along a company that's supposedly in the "fitness biz"--be so ignorant in 2018?
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  2. #8102
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Payton1221 View Post
    LOL. Rhetorical if you wish, but how does that happen. How can anyone--let along a company that's supposedly in the "fitness biz"--be so ignorant in 2018?
    It's easier to parrot nonsense than it is to put in a little bit of time and effort to seek out factual, clinical information to include with your product. The same thing is seen on this site with some forum members parroting "advice" they heard from some other clueless parrot, usually from FB, an IG post, that moronic dr oz, or some other social media site.

    Most equipment manufacturers though, tend to stay in their lane and just sell equipment. Small-scale companies, such as those who make that pullup bar, maybe not so much. I've seen the same thing with other companies that sell home-type, consumer-level exercise stuff; they'll provide a "nutrition guide" along with their device as a means of increasing it's "value."


    Remember these gizmos from back in the '90s?




    Infomercials touting "get washboard abs in just a week!" were all over TV back then; they showed a beached-whale-looking guy (or woman) doing a few "reps" on the floor with that thing, and then an "after" shot of an athlete with a sharply-defined set of abdominals. How anyone could fall for such claptrap is beyond me, but it's been reported that those companies sold millions of such gizmos. My wife picked one up at a yard sale a couple of years ago for half-a-buck, and gave it to me as a gag gift; along with it was a "diet program" that listed basically the same stupidity as that from your Pullup bar.





    BTW, that ab gizmo in the pic isn't the one my wife gifted me; that one was bright purple in color with silly little fragile black plastic knobs to hold it together. It was placed out on the curb the day we quit laughing about it.
    Last edited by ironwill2008; 01-08-2019 at 12:26 PM.
    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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  3. #8103
    Bootless Errand ironwill2008's Avatar
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    Ironwill2008 V3.0

    Hi. How are you? My name is Sherman, and I'm Bill's best bud. I show up in here when Bill decides to take a week to lift light weights; he says I add some interest to otherwise dull posts.



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




    Yep; Deload Week is upon me, when for the entire week, I lift insignificant weight for moderate reps on a few nondescript exercises. The point is to allow some additional recovery to joints and attachments, and for this week, a chance to allow my janky left elbow to improve. Today's training was:

    Front Squat
    bar x8 W/U
    95x8 W/U
    135x5
    135x5
    135x5

    Dumbbell Stiff-Leg Deadlift
    20x8 W/U
    40x5
    40x5
    40x5

    Crunch
    bw x24
    bw x16



    Moved through this massive workload in under 20 minutes. Haven't Front Squatted in a while, so that was a good choice for today. I was reminded immediately how not doing these allows the front delts to become re-sensitized to the bar.

    Way back in the day, I used to do SLDLs with a barbell, and stuck with them until the first time I tried Romanians. Since I was performing these to primarily work my glutes and hams, RDLs became the exercise of choice since they take a bit more of the load off the lower back than SL and put it on my intended target. Still, SLs make a good change-up for deload week.

    Finished up this short-by-design session with a couple sets of crunches done on the flat bench.





    Post-WorkOut feast was a plateful of roast turkey, mashed potatoes 'n gravy (!), a cup of cranberry salad, 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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  4. #8104
    Registered User alicat32's Avatar
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    ^ That feast looks amazing

    I have found deload to be a very necessary part of my training, and has really helped me make some good gains. It seems as though my deloads have been forced lately. Been sick since just before Christmas, and I hate going to the gym when I am coughing all over the place.

    Right now a bit jealous of your home gym where nobody cares if you cough

    Happy New Year!
    Don't wish for it, work for it! "One More"
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  5. #8105
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by alicat32 View Post
    ^ That feast looks amazing

    I have found deload to be a very necessary part of my training, and has really helped me make some good gains. It seems as though my deloads have been forced lately. Been sick since just before Christmas, and I hate going to the gym when I am coughing all over the place.

    Right now a bit jealous of your home gym where nobody cares if you cough

    Happy New Year!
    Thnx. My one food jones is mashed potatoes; I'll keep eating them as long as there are any left to eat.


    The need of scheduling regular deloads was brought to my attention during my 2nd year of training while being mentored by a younger and very knowledgeable bodybuilder who owned the first gym to which I was a member. I've been doing it ever since, and credit that fact in large part to my lack of gym injuries over 25+ years and my mostly-steady progress.


    My gym is more a necessity here than it is a luxury. When the above-mentioned gym closed, I found myself moving from one fitness center to the next in order to avoid all the common negative issues found in commercial establishments that keep a serious trainee from being able to train effectively (crowding, poor management, poorly-maintained equipment, restricted hours of operation, dirty locker rooms, moronic gym members, clueless "trainers," etc., etc., etc.), I pretty much just ran out of places to move to. I live in a small-market area, and it was pure luck---or the stars aligning---that caused a local gym equipment store to open nearby. He stocked Parabody equipment, and I bought pretty much one of everything they manufactured. These days, finding equipment is pretty easy; 20 year ago, not so much, so it was a happy coincidence he was in business just long enough for me to equip my gym.
    Last edited by ironwill2008; 01-01-2019 at 11:18 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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  6. #8106
    Bootless Errand ironwill2008's Avatar
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    Ironwill2008 V3.0

    S 'up. Bill keeps sneaking around with that doggone (no pun intended) camera, and surprising me. He's in the gym now, lifting weight that even I could probably lift if I had opposable thumbs.



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





    By the look on Sherman's face, I must have caught him unawares. But he's still right; for the three scheduled workouts this week, I lift light weight for a few reps, never coming within the same zipcode of "failure." This allows slower-recovering joints and attachments some extra time to heal, especially my wonky left elbow at this time. An added bonus is the opportunity to precisely hone my exercise form, a requirement that never goes away, even after nearly 26 years of gym work. Today's minimal training was:

    Deadlift
    bar x8 W/U
    135x6
    135x6
    135x6

    Seated V-Grip Cable Row
    90x10
    90x10
    90x10

    Dumbbell Curl
    25x8
    25x8
    25x8



    This quick walk-through consumed about twenty minutes. Focus was, as mentioned above, on perfect form.

    I had forgotten how good Cable Rows felt, and how closely-targeted they work my lats/upper back. Even with such light weight, I received an immediate lat pump, so much so that I'm going to put these into my regular routine next week. Dumbbell Rows were beginning to stagnate, so I'll make the change and move on.

    BTW, while a muscle 'pump' isn't a guarantee of certain growth, it can be an excellent indicator of actual work being performed, and show exactly which muscle(s) do the work. It stands to reason that if progression is then applied, the muscle(s) in question will have no choice but to respond.

    Finished up with a few sets of Curls.

    Nothing else to report; I'll rest tomorrow, then end the light stuff on Friday.





    Post-WorkOut meal was foil-pouch-baked tilapia on a bed of veggies, garlic toast, and a glass of milk.

    Last edited by ironwill2008; 01-09-2019 at 09:13 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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  7. #8107
    temporary illusion supramax's Avatar
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    Originally Posted by ironwill2008 View Post
    Hi. How are you? My name is Sherman, and I'm Bill's best bud. I show up in here when Bill decides to take a week to lift light weights; he says I add some interest to otherwise dull posts.


    You do, indeed.
    It is no measure of health to be well adjusted to a profoundly sick society.

    It's easy to not be afraid of tigers when you're sitting in your living room watching a television program about tigers. When you're in the jungle where the tigers are, it's quite a different story.
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  8. #8108
    Lifting Vicariously Domicron's Avatar
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    Happy New Year Bill, and Merry Christmas, or Happy Kwanza, or whatever it is you celebrate.

    I've been up to my ears in baby poop with twins (did you hear i have twin girls now?) and it's ridiculous.

    anyhow everyone is healthy and mostly happy in my family, and i hope it's the same with you and yours.
    Domicron's Basement Gym and Fun House
    http://forum.bodybuilding.com/showthread.php?t=652376&p=1451901723&viewfull=1#post1451901723

    ▪█─────█▪ Equipment Crew #60
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  9. #8109
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by supramax View Post
    You do, indeed.
    Lulz. He's a rascal.












    Originally Posted by Domicron View Post
    Happy New Year Bill, and Merry Christmas, or Happy Kwanza, or whatever it is you celebrate.

    I've been up to my ears in baby poop with twins (did you hear i have twin girls now?) and it's ridiculous.

    anyhow everyone is healthy and mostly happy in my family, and i hope it's the same with you and yours.
    Hello, Raymond! Congrats on having twins; that's a very special privilege.


    Christmas here was good, and New Years was quiet (also good). I hope your holidays were good as well.
    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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  10. #8110
    happy NoCarbsNoSugar's Avatar
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    Just poppin' in to say hi.
    Delicious looking food and what a cute doggie.
    Have a great resting week.

    Originally Posted by ironwill2008 View Post
    26 years of gym work
    oh ... my ... goodness
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  11. #8111
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by NoCarbsNoSugar View Post
    Just poppin' in to say hi.
    Delicious looking food and what a cute doggie.
    Have a great resting week.



    oh ... my ... goodness
    Thanks, NoC. Yeah, it's been a long journey, starting in May of 1993, and it's not over yet.
    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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  12. #8112
    Bootless Errand ironwill2008's Avatar
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    Ironwill2008 V3.0

    ZZZZZZZZZZZZzzzzzzzzzzzzzz....................



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





    Last of three light deload sessions; a quick walk-through. today's training was:

    Flat Dumbbell Press
    30x10 W/U
    50x6
    50x6
    50x6

    Seated Dumbbell Press
    20x10 W/U
    30x6
    30x6
    30x6

    Triceps Kickback
    15x8
    15x8
    15x8



    Strolled through here in about fifteen minutes; very little between-set rest was required, so that's how much I took.

    Hadn't done Flat Dumbbell Presses in ages, and it showed; they felt very awkward. Back before arthritis caused my grip to become untrustworthy, this was my primary chest exercise. I'd still be using it today if I could use dumbbells heavier than 70-75s without risk if dropping them on my face.

    Pretty much the same deal with Shoulder Presses with dumbbells; I'd have to use relatively light weight.

    I was surprised the Kickbacks didn't irritate my sore elbow, but it was probably the light weight rather than the movement that allowed the exercise today.

    That's it. I plan on soaking up as much football over the weekend as I can find; this time of year, I have to try to get enough to last until next August (although I never manage to do so; by about the middle of March, I start getting withdrawl symptoms).

    Monday will see the return of regular training; deload is done.





    Post-WorkOut meal was a plateful of spaghetti squash with homemade marinara, a tasty salad, garlic toast, and a glass of milk. Anyone looking to reduce their calorie intake while still satisfying their pasta jones should give this meal a try.

    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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  13. #8113
    Building The Monolith Anthony21's Avatar
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    So many good playoff games this weekend. I can't say there is one bad game.

    Nice deload session boss.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #8114
    Bootless Errand ironwill2008's Avatar
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    Originally Posted by Anthony21 View Post
    So many good playoff games this weekend. I can't say there is one bad game.

    Nice deload session boss.
    Thanks.

    And there's also the CFP championship game Monday night.



    Pre-season, I picked the Rams to win it all, but the Bears exposed them, and now I don't have a clue who's even going to play in the Super Bowl.
    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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  15. #8115
    Building The Monolith Anthony21's Avatar
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    Originally Posted by ironwill2008 View Post
    Thanks.

    And there's also the CFP championship game Monday night.



    Pre-season, I picked the Rams to win it all, but the Bears exposed them, and now I don't have a clue who's even going to play in the Super Bowl.
    Yeah man I mean it's wide open at this point. I know a lot of people are picking Saints v Chiefs.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #8116
    Lifting Vicariously Domicron's Avatar
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    Originally Posted by ironwill2008 View Post
    Hello, Raymond! Congrats on having twins; that's a very special privilege.


    Christmas here was good, and New Years was quiet (also good). I hope your holidays were good as well.
    thanks, it's still kind of surreal to have 2. i get home at night and it's tough sometimes to spot the difference right away. It's a blast sometimes though, makes the lack of sleep worth it. i try not to think about how much i need to start saving for cars, college, everything else...

    My holidays were good. Got Christmas off and kept it simple, just stayed home most of the day and fed the babies and spent time with the 3 year old. trying to move lifting back up my list of priorities...hopefully it'll happen once i start sleeping

    Originally Posted by NoCarbsNoSugar View Post
    26 years of gym work
    oh ... my ... goodness
    this man doesn't just talk the talk, that's for sure

    Originally Posted by Anthony21 View Post
    Yeah man I mean it's wide open at this point. I know a lot of people are picking Saints v Chiefs.
    it's funny because i think outside of KC, everyone is rational and sees a really strong offense that can make trouble for any defense. But here, we only think about not having won a home playoff game since i think 1994. So while Mahomes gives me more hope than ever, i will celebrate when it actually happens.
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    Originally Posted by Domicron View Post
    it's funny because i think outside of KC, everyone is rational and sees a really strong offense that can make trouble for any defense. But here, we only think about not having won a home playoff game since i think 1994. So while Mahomes gives me more hope than ever, i will celebrate when it actually happens.
    If anything the defense is what's going to lose the game for KC.
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    Originally Posted by Domicron View Post
    i try not to think about how much i need to start saving for cars, college, everything else...
    Set up an appointment with a qualified financial advisor; do it now. Get a plan in place to fund those needs in the future. Consistently setting aside a few dollars every week into a structured plan will make a BIG difference in the years to come; compound interest is your friend.

    Doing so now will alleviate a lot of worry and anxiety about the future and allow you to focus on more important family issues like enjoying being a father of three.



    My holidays were good. Got Christmas off and kept it simple, just stayed home most of the day and fed the babies and spent time with the 3 year old. trying to move lifting back up my list of priorities...hopefully it'll happen once i start sleeping
    No doubt you're busier than a one-armed wallpaper hanger, but don't short-change your own health. Find a few minutes 3 times a week to work on yourself. You have a big advantage in having your own gym.





    Back in the day, when I was still working, and during times of forced overtime due to severe weather knocking out phone and data service in entire areas (a few of the Winter storms that swept through the mountains were absolutely devastating to aerial pole lines), I'd get home sometimes long after dark, having worked outside all day long in the worst of weather. Rather than just blow off my training, I'd simply reduce it to it's essence. On Monday, (after a few warmup sets), I'd do 5 sets of 5 reps of Squats. On Wednesdays, I'd do 5x5 Presses. On Fridays, I'd do 5x5 of Deadlifts. That's all I'd do, then get my food ready for the next day that would start around 5 AM. During two of those Winter storms mentioned, as well as a few Summertime severe storms, this went on for weeks, 7 days a week.

    While I doubt I gained any mass/strength with those minimal workouts, I never lost anything. When we eventually got everything caught up and back online, I'd go right back to training where I'd left off.









    Originally Posted by Anthony21 View Post
    If anything the defense is what's going to lose the game for KC.
    Indeed. The four games they lost weren't because they didn't score a lot of points; it was because their defense failed to keep the other team from scoring more. I've always said that in the NFL, you should never lose a game in which you score at least 30 points.
    Last edited by ironwill2008; 01-05-2019 at 10:30 AM.
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    You can't out-train bad nutrition.

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    Originally Posted by Anthony21 View Post
    If anything the defense is what's going to lose the game for KC.
    This is true, though it could also be Andy Reid doing something like calling a timeout right after the 2 minute warning, or getting too conservative when we need to step on a team's throat.

    Originally Posted by ironwill2008 View Post
    Set up an appointment with a qualified financial advisor; do it now. Get a plan in place to fund those needs in the future. Consistently setting aside a few dollars every week into a structured plan will make a BIG difference in the years to come; compound interest is your friend.

    Doing so now will alleviate a lot of worry and anxiety about the future and allow you to focus on more important family issues like enjoying being a father of three.
    This is good advice and i will start looking for one now.

    No doubt you're busier than a one-armed wallpaper hanger, but don't short-change your own health. Find a few minutes 3 times a week to work on yourself. You have a big advantage in having your own gym.





    Back in the day, when I was still working, and during times of forced overtime due to severe weather knocking out phone and data service in entire areas (a few of the Winter storms that swept through the mountains were absolutely devastating to aerial pole lines), I'd get home sometimes long after dark, having worked outside all day long in the worst of weather. Rather than just blow off my training, I'd simply reduce it to it's essence. On Monday, (after a few warmup sets), I'd do 5 sets of 5 reps of Squats. On Wednesdays, I'd do 5x5 Presses. On Fridays, I'd do 5x5 of Deadlifts. That's all I'd do, then get my food ready for the next day that would start around 5 AM. During two of those Winter storms mentioned, as well as a few Summertime severe storms, this went on for weeks, 7 days a week.

    While I doubt I gained any mass/strength with those minimal workouts, I never lost anything. When we eventually got everything caught up and back online, I'd go right back to training where I'd left off.
    I have been focusing on my self discipline this past month; it really is sort of like a muscle that atrophies if you don't keep it up. In the past mine was stronger.

    yours is ridiculous.

    Indeed. The four games they lost weren't because they didn't score a lot of points; it was because their defense failed to keep the other team from scoring more. I've always said that in the NFL, you should never lose a game in which you score at least 30 points.
    it kills me when it's been clear for years that it's a huge problem with our defensive coordinator and our head coach refuses to fire him.

    anyhow you god a dog in any of the games this week? who do you usually root for?
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    Originally Posted by Domicron View Post
    This is good advice and i will start looking for one now.
    Word of mouth here is valuable; ask friends/relatives for referrals. If that doesn't pan out, go to https://www.edwardjones.com/index.ht...AAEgLJVfD_BwE; they have representatives everywhere, and they're trustworthy.

    It makes no difference whether you're starting out as a big or small investor; it works the same for everyone.






    it kills me when it's been clear for years that it's a huge problem with our defensive coordinator and our head coach refuses to fire him.
    When it comes to coaching changes, the big question is always, "Who is currently available that I could I hire who is better than the guy I already have?"




    anyhow you god a dog in any of the games this week? who do you usually root for?
    My wife is a big Steelers fan, and I followed them every week, but have no real attachment to them; didn't bother me a bit when they didn't make the playoffs since they didn't belong in there this year. They have some real issues with personnel that the coach doesn't seem to be able to deal with.

    Actually, I don't have a 'favorite' pro team, but rather, I follow a few favorite coaches and a few favorite players. I think Patrick Mahomes is other-worldly; I've been watching football (all levels) since I was a little kid (saw Jim Brown play in Cleveland! ) and have followed Ohio State since the days of Woody Hayes, and I have never seen another QB like him. Never. His right arm works different than everyone else's.

    I really like Nick Foles. For the life of me, I can't understand how everyone else doesn't see that the Eagles play much better when he's the QB. That guy has ice water in his veins; he stays calm and cool no matter the game circumstances. When he caught that TD pass in the Super Bowl against the Pats last year, I almost fell off the couch. And he's positioned the Eagles---and himself---to have another Cinderella season this year. I think they (Eagles) have so much $$$ tied up in Carson Wentz that they can't see the obvious. Nothing against Wentz; in a couple of years, he might be a great QB if he can do something that so far has eluded him---stay on the field.

    I like Andy Reed; I thought the Eagles were nuts for firing him, but that's how it goes in the high-pressure NFL. Mike Vrabel, the Titans new coach, is destined for greatness, just as he was as a player at Ohio State, and then with the Pats.

    Two words---Saquon Barkley. IMO, he was the gem of the entire draft last year, and he'll be in the HOF exactly 5 years after the day he retires from the NFL. That young man has everything; speed, strength, agility, good hands, blocking ability---and humility. He reminds me of Barry Sanders. The only thing the Giants lack now is a QB (I love Eli Manning, but his time is past) and some help on defense. Will Grier, from WVU, will be a top draft pick, as will be Dwayne Haskins from OSU if he decides to declare for the draft (which I expect he will, and should, do). Either one of those two would be a perfect fit with the Giants, and would complete another "triplets" of QB/WR/RB, all about the same young age.

    I could go on and on, but will stop here. The only bad thing about football season is that it has to end every year, and then leave me hanging until the first week of August, and the HOF game.
    Last edited by ironwill2008; 01-07-2019 at 09:27 AM.
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    Ironwill2008 V3.0

    Back to regular training today; my recovering hamstring was a little touchy going in, so as a cautionary measure, I modified the schedule slightly. Today's training was:

    Squat
    bar x8 W/U
    95x8 W/U
    135x5
    185x5
    205x5
    225x5

    Leg Press PWO
    290x10 W/U
    490x10
    580x10
    620x10

    Romanian Deadlift
    bar x8 W/U
    95x8 W/U
    135x5
    185x5
    250x5

    Leg Curl PWO
    15x8 W/U
    30x9
    30x9
    30x9

    Hanging Leg raise
    bw x26
    bw x18



    The session consumed an hour and ten minutes. Squats felt OK, but I didn't want to press the issue, so I scrubbed the 5th set.

    For the same reason, I ramped the LP sets rather than just performing all three work sets at max weight. I think I'll continue this practice going forward; it'll allow me to load a bit more weight in a bit more-timely manner. Next week, I'll add a dime. Again (and ad nauseam in here), I have to be cautious with my right hamstring; I cannot risk another injury to it. I really miss Barbell Lunges, but can't chance them at this time. Maybe at some point down the road, I'll be able to re-introduce them.

    Met reps-across on RDLs, so I'll bump up next week. Added reps to Leg Curls; these will go to 3x10 before adding more weight.

    Not much else to report; I'll rest tomorrow by washing the wife's CRV (the Accu-Guess Weather Dude predicts clear skies and 60 degree temps), and then I'll return to the gym on Wednesday for Back/Biceps work.





    Post-WorkOut meal was a 12 oz New York Strip steak seared perfectly in a screaming-hot cast iron skillet, and sharing the plate with a portion of tasty pasta salad which included bell and banana peppers, grape tomatoes, stuffed olives, and scallions, and homemade Italian dressing. This was accompanied by a glass of cold milk. This is a perfect mass-building meal.

    No brain, no gain.

    You can't out-train bad nutrition.

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    Originally Posted by ironwill2008 View Post
    This was accompanied by a glass of cold milk. This is a perfect mass-building meal.
    Aren't you afraid that you're gonna miss that 45 second post-training anabolic window with that slow digesting protein mixed with fats?

    I take it your hamstring issue is not in the upper section since the romanian dls are still heavy? Nice, intelligent, workout and solid food choices!
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    Originally Posted by ectoBgone View Post
    Aren't you afraid that you're gonna miss that 45 second post-training anabolic window with that slow digesting protein mixed with fats?
    Lulz. I'll probably looz all muh gainz!



    What's sad though is that so many posters on this site still buy into that claptrap; the topic comes up occasionally in the 'nutrition' forum.



    I take it your hamstring issue is not in the upper section since the romanian dls are still heavy? Nice, intelligent, workout and solid food choices!
    While I shy away from posting about "how much I used to lift," this time just a year ago I was doing RDL triples with 4 plates; if I tried that today, my right leg would probably explode! I'm not certain of the exact injury site, Jason; I feel it all over the back side of my quad when I stress it.

    What perplexes me so much about this issue is that it's a re-injury from a non-gym-related incident over a year ago. I rehabbed it, and went back to my usual heavy leg work, including very heavy Barbell Lunges for triples with no problem. Then, after the 3-month layoff due to surgeries/stitches/healing, while Lunging with a piddly 165 (IIRC), and fully warmed-up, it pulled again.

    I can only attribute all my setbacks to the old saw, "Use it or lose it."
    Last edited by ironwill2008; 01-08-2019 at 11:37 AM.
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    Originally Posted by ectoBgone View Post
    Aren't you afraid that you're gonna miss that 45 second post-training anabolic window with that slow digesting protein mixed with fats?
    ha ha
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    Originally Posted by ironwill2008 View Post
    While I shy away from posting about "how much I used to lift," this time just a year ago I was doing RDL triples with 4 plates; if I tried that today, my right leg would probably explode!
    Oops, guess who just outed himself as a lightweight!
    <-------

    I can only attribute all my setbacks to the old saw, "Use it or lose it."
    I definitely notice this more and more with each passing year. After my last extended layoff, it took me about 8 months to be able to squat without pain.
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    Originally Posted by ectoBgone View Post
    I definitely notice this more and more with each passing year. After my last extended layoff, it took me about 8 months to be able to squat without pain.
    No doubt, age has a direct effect on such things.





    That was my first layoff on almost 26 years of training; I was shocked at how much it affected me. I think a significant part of my issues is my RA; like rust, it never sleeps, and it continued to progress while I was unable to fight back at it with weight training.


    But, all that said, I refuse to fret over stuff I can't control, and will simply work to move forward in whichever way, and at whatever pace, I can. And as long as I'm above ground, I'll continue to do so. I'm still far better off than some others my age.
    No brain, no gain.

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    Ironwill2008 V3.0

    Kept the ball rolling today with a solid session. I'm still working around a few issues, but that hasn't dampened my enthusiasm to get in the gym and do work. Today's training was:

    Deadlift
    bar x8 W/U
    135x5
    185x5
    225x5
    275x5
    305x5

    V-Grip Seated Row PWO
    90x10 W/U
    110x10
    120x10
    130x10

    Wide-Grip Pulldown PWO
    90x10 W/U
    145x6
    145x6
    145x6

    EZ Bar Curl
    45x8 W/U
    65x8
    75x8
    85x8



    Session required an hour and five minutes to complete. Bumped Deadlift by a nickel, reached reps-across, and will bump again next week. Fortunately, this doesn't seem to bother my elbow one bit.

    Dropped DB Rows in favor of Cable Rows; I feel these in my upper back right from the first warmup rep. I'll continue to add weight until I find a good 10-rep load.

    Met reps-across on Pulldowns again, but will stay with 145 for now.

    EZ Curls don't seem to bother my elbow, at least with the ramped sets. I'll bump a bit next week, dependent on how my elbow feels.

    Nothing else to report. Training this past 7-8 months has been an exercise in adaptability, finding exercises I can perform that get me around several issues while still providing myself meaningful work.

    I'll rest tomorrow, then close out the training for the week on Friday.





    Post-WorkOut meal was a marinated and broiled chicken breast, mashed potatoes (!) and gravy, salad, and a glass of milk.

    No brain, no gain.

    You can't out-train bad nutrition.

    Where the mind goes, the body follows.

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    Originally Posted by ironwill2008 View Post
    I'm still far better off than some others my age.
    Quite an understatement. No BS here, Bill, but when I have to deal with aging family or friends and I'm tempted to get distressed over the effects of aging, you often come up in my mind as a reminder that a lot of it can be mitigated if you put in the effort. Time will catch all of us eventually, and that's fine, but so much can be done to preserve quality of life and it's so neglected. You really do inspire and help keep me on the path, thanks for your continued journaling!
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    Adaptability is the name of the game for us geezers. I am sure we all have heard you say, "Find what works." I have finally gotten to where I look at exercises less as "work arounds" and more as "work ons." When something comes up that inhibits me from working a certain movement, I have started to take that as my body telling me I am weak somewhere else in the chain and I need to work on that before coming back to the first.

    Keep up the good work brother. You are an inspiration!

    Thanks also for showing that good nutrition does not have to be complex and can still be quite tasty.
    David, a 55 year old pastor, husband and father.

    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

    Best Lifts - Squat 375lbs Bench 205 lbs Deadlift 470lbs. Goals in next year 400 Sq, 225 Bench, 500 DL
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    Bootless Errand ironwill2008's Avatar
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    Originally Posted by ectoBgone View Post
    Quite an understatement. No BS here, Bill, but when I have to deal with aging family or friends and I'm tempted to get distressed over the effects of aging, you often come up in my mind as a reminder that a lot of it can be mitigated if you put in the effort. Time will catch all of us eventually, and that's fine, but so much can be done to preserve quality of life and it's so neglected. You really do inspire and help keep me on the path, thanks for your continued journaling!
    Nobody here gets out alive, but that doesn't mean we should just give up and let ourselves go to heck in a handbasket. And there's little/no physical activity in everyday life any more; most people spend their days sitting behind a computer screen, then drive home and either play video games or watch TV all evening.

    I like the challenge that weight training presents; it's one of the very few relatively safe ways left to compete with myself. I'm no longer climbing phone poles or riding a cable buggy across a valley or busy highway, or carrying heavy ladders up the sides of mountains.



    This site has changed considerably in the past year; this journal is currently the only thing that keeps me around.


    Thanks for the comments, Jason; they're appreciated.











    Originally Posted by bamazav View Post
    Adaptability is the name of the game for us geezers. I am sure we all have heard you say, "Find what works." I have finally gotten to where I look at exercises less as "work arounds" and more as "work ons." When something comes up that inhibits me from working a certain movement, I have started to take that as my body telling me I am weak somewhere else in the chain and I need to work on that before coming back to the first.

    Keep up the good work brother. You are an inspiration!
    Thanks, Bama.

    An old saw from my Army days still has relevance; Adapt and Overcome. We change as we age, and sometimes the change isn't what we'd like. But that's no reason to quit working to better our condition.



    Thanks also for showing that good nutrition does not have to be complex and can still be quite tasty.
    When I first realized ^^^^ this, it was a revelation to me. I started posting my PWO meal pics as a demonstration that it was certainly not necessary---or logical---to eat nothing but boiled chicken, brown rice, and brokkoli 12 times a day. And oddly enough, the deeper into nutrition I dug (and I have gone deep), the more I came to realize how simple it is in actuality---just take in a goal-adequate amount of calories and macros every day along with adequate micros, and you're good to go; anything more is just preference or else detail so minor as to have zero impact on one's ability to progress. Far simpler dealing with nutrition than with the almost infinite number of training variables that exist---and that seem to continue to confound most posters on this site.
    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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