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| Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Originally Posted by iron_worker Uni MP 30lb x 5 40lb x 5 50lb x 5 55lb x 5 50lb x ... |
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09-30-2009, 04:18 AM
| #1061 | |
| Rank: Middleweight Experience: 3-5 Years  Join Date: Nov 2005
Posts: 2,238
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Gender:  |  Quote:
 fyi, I always do a little uni-clean to get the dumbbell up to my shoulder. I only do that for the first rep of each set for each hand.  | |
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09-30-2009, 05:19 AM
| #1062 |
| Rank: New Member Join Date: Sep 2009 Location: yorkshire, england
Posts: 1
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Gender: | sorry to interupt, but when doing dead lifts which is better straight legs or slightly bent? also is one set of 5-8 reps enough for anybody or just specific to iron workers program? thankyou |
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09-30-2009, 03:58 PM
| #1063 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
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Gender:  | Where are you seeing one set of 5-8? Deadlifts should never be done with straight legs or slightly bent legs. Stiff legged deadlifts should be done with slightly bent legs. IW |
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10-05-2009, 08:19 PM
| #1064 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
Country:
Gender: | Monday Oct 5th/2009 BW: 187.5lb Bench bar x 10 135lb x 5 155lb x 3 175lb 5x5 Squats bw x 10 135lb x 5 185lb x 3 205lb 5x5 Standing Rows 135lb 5x5 Thoughts Well I moved back to Saskatoon (started a new job today) and so I joined up with a couple buddies that were already going to the gym here. They are doing a 5x5 again. Squats shoulda been real easy but I haven't done backsquats in ages. They stretched alot and my quads are feeling pretty rubbery. Hopefully they heal up because the plan calls for deads on wednesday.... IW |
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10-09-2009, 05:09 PM
| #1065 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
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Gender: | Friday Oct 9th/2009 Decline Smith Bench bar x 10 135lb x 5 185lb x 5 225lb (180lb) 4x5,1x13 The number in brackets is the actual weight since the bar is ~weightless. Apparently I started too light cause I cranked out 13. lol Hammer Strength Squats 2 plates 2x8,1x10 Very different feel but actual able to get pretty low considering its a machine. Hamstring Curl 40lb 4x8 Hammer Strength Rows 2 plates x 8 2 plates + 10 x 8 2 plates + 20 2x8 Thoughts It was a machine-tastic workout. lol I missed wednesday because my dishwasher decided to leak all over everywhere.... ugh. What a mess. Head home for canadian turkey day 2morrow. IW |
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10-10-2009, 06:04 AM
| #1066 |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Sep 2006 Location: Alberta , Canada
Posts: 3,067
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Gender: | Why did you go with the smith ? Just for a change ? Hope you have a good Thanksgiving. |
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10-10-2009, 01:35 PM
| #1067 |
| Rank: Light Heavyweight Experience: > 1 Year  Join Date: Aug 2007
Posts: 4,221
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Gender: | happy turkey day canucks! |
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10-10-2009, 01:35 PM
| #1068 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
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Gender: | I'm just following my buddy's program and thats what they do. Monday is bench/squats/rows wed is DLs and... I forget, and friday is kinda of just an accessory day. And a good Thanksgiving to you as well. IW |
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10-10-2009, 01:36 PM
| #1069 | |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
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Gender: | Quote:
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10-14-2009, 08:40 AM
| #1070 |
| Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada
Posts: 3,159
Country:
Gender: | Ok guys, its time to get my diet in order. What does everyone use to track their diet? Old school pen/paper/calculator? Spreadsheet? Red point? Fit day? I'm looking to start leaning out towards decemember and I'd like to be pretty lean by February (~10%). (I'm going on a family holiday early jan and a trip to Puerta Plata in mid february with my friends) My stats right now are: 190lb (+/- 2lb) BF% : Estimated 16% (+/- 1%) Height: 6' I don't have a caliper but I'm considering getting one. I could get some arm/chest/thigh measurements if needed. I'm guessing I'm going to need a good food scale. Where should I get one? I had one before and it was not accurate at all. I've been hovering around in this "middle ground" for too long where I'm kinda sorta doing something but not really. I've just been sort of maintaining my current level of fitness... which is not what I would consider ideal. its time to get my act together and start to eat like I mean it. I'm living on my own again so now is the perfect time to do it. Give me any thoughts you have. Thanks, IW |
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