Ironwill2008 V3.0

[ironwill2008]

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.

[supramax]

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.

[Domicron]

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.

[ironwill2008]

You do, indeed.

Lulz. He's a rascal.

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.

[NoCarbsNoSugar]

Just poppin' in to say hi.
Delicious looking food and what a cute doggie.
Have a great resting week.

26 years of gym work

oh ... my ... goodness

[ironwill2008]

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.

[ironwill2008]

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.

[Anthony21]

So many good playoff games this weekend. I can't say there is one bad game.

Nice deload session boss.

[ironwill2008]

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.

[Anthony21]

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.

[Domicron]

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

26 years of gym work

oh ... my ... goodness

this man doesn't just talk the talk, that's for sure

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.

[Anthony21]

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.

[ironwill2008]

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.

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.

[Domicron]

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.

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?

[ironwill2008]

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.

[ironwill2008]

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.

[ectoBgone]

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!

[ironwill2008]

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."

[NoCarbsNoSugar]

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

[ectoBgone]

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.

[ironwill2008]

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.

[ironwill2008]

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.

[ironwill2008]

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.

[ectoBgone]

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!

[bamazav]

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.

[ironwill2008]

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.

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.

[Cantplankwell]

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


.

Although I rarely comment here, I do visit your corner regularly...(often just to see your meals...which may not a good idea after I just had a boring subpar lunch LOL..it causes meal envy). Anyway....this comment really caught my attention. I was wondering specifically what you are seeing? I have only been on here a little over two years...so I have no point of reference. So far I have picked up a lot of little things here and there..especially about diet/nutrition, which have added up to a lot. For me its been mostly positive and my only way to interact with people who lift weights for whatever their goals.

[Mark1T]

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.













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.


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.

Bill, I agree about the site. I am grateful for people like you who know how to train and eat well. I cook almost every day and I appreciate people who are aware that you can make delicious food that is also nutritious.

Thank you for being here. Your presence makes it worthwhile.

[ironwill2008]

Although I rarely comment here, I do visit your corner regularly...(often just to see your meals...which may not a good idea after I just had a boring subpar lunch LOL..it causes meal envy). Anyway....this comment really caught my attention. I was wondering specifically what you are seeing? I have only been on here a little over two years...so I have no point of reference. So far I have picked up a lot of little things here and there..especially about diet/nutrition, which have added up to a lot. For me its been mostly positive and my only way to interact with people who lift weights for whatever their goals.

Not going to get into specifics at this time other than I see an increasing decline in the integrity of this site relative to forum content.


Glean what you can; at least you've been around long enough now to know who provides good advice and who spouts bull****. Unfortunately, new members here don't have that luxury. And whatever you do, stay away from the cesspool known as the misc, and the turds who float around in it. That, in itself, is becoming increasingly difficult as the entire site gradually becomes the misc.

Bill, I agree about the site. I am grateful for people like you who know how to train and eat well. I cook almost every day and I appreciate people who are aware that you can make delicious food that is also nutritious.

Thank you for being here. Your presence makes it worthwhile.

Thanks, Mark; I appreciate the comments.

[ironwill2008]

The weeks fly by; this one comes to an end, training-wise, with a good session. Today's gym work included:

Smith Machine Flat Press
bar x15 W/U
95x10 W/U
135x6 W/U
165x6
185x6
200x6

Incline Flye
20x8 W/U
45x9
45x9
45x9

Smith Machine Seated Press
95x8 W/U
145x6
145x6
145x5

Face Pull PWO
35x30
35x26

French Press
45x8 W/U
90x8
90x8

Cable Rope Pressdown PWO
57.5x10
57.5x9



Burned off an hour on the nose while completing the work. Bumped Flats by a nickel, and while I reached reps-across, will stick with the same load next week.

Added reps to Flyes; I could have done more, but my shoulders have felt especially good this past week, and I don't want to push my luck. I'll gradually progress up to 3x10.

Missed reps-across on Seated Press by one rep. It's easy for me to start to limit the ROM as the load increases, and I don't want that to happen.

Going to stick with 90 on French Press again next week; I felt my form wasn't good enough today to merit a bump.

Not much else to add. Rest over the weekend with the playoffs on TV will be followed by a leg workout on Monday.

Post-WorkOut meal was a big pasta bowl with homemade marinara (with fresh basil from the kitchen window) topped with fresh-grated parmesan, a salad, garlic toast, and a glass of milk.