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HIThopper · 11-01-2009, 11:07 AM

You benched on a smith?

EEEEEWWWWWWW......

Why Dub Why?

iron_worker · 11-01-2009, 11:14 AM

I dunno, I hated it. Its just an accessory.

I don't mind smith for decline but for flat it felt terrible.

IW

iron_worker · 11-02-2009, 09:18 AM

Well I'm back at the diet again full force. Apparently my stomach shrank again though. I am having trouble crammin all this food down.

I was wondering, if I were cutting a couple hundred cals of my diet where should I trim it? Carbs or fat? As it stands I'm at 40-30-30 PCF. I'm assuming I would want to keep the protein up. Both carbs and fat perhaps? I'm going to see what my weight is at the end of this week and make the call based on that but I think my cals are slightly on the high side.

IW

iron_worker · 11-02-2009, 08:05 PM

Monday Nov 2nd/2009

Bench
bar x 10
115lb x 5
135lb x 3
155lb x 3
175lb x 2
190lb 5x5

Squats
bw 2x5
bar x 5
115lb 2x3
185lb x 3
205lb x 2
220lb 5x5

Standing Rows
150lb 5x5

Thoughts

First day back on the diet. My stomach shrank again cause I couldn't finish a couple meals. The lifting went pretty well I think considering.

IW

iron_worker · 11-03-2009, 04:50 PM

Tuesday Nov 3rd/2009

30mins on the Tmill - fast walk/slow jog

IW

iron_worker · 11-04-2009, 08:17 PM

Wednesday Nov 4th/2009

BW: 189.5lb

Seated DB Shoulder Press
20lb x 8
30lb x 5
40lb x 4
45lb x 2
50lb 5x5

Still moving along nicely. The next one is up to 55lb though. So we'll see.

Deads
bar 2x5
40kg 2x5 (a few cleans)
60kg x 5 (cleans)
100kg x 2
130kg 5x5

Pull Ups
bw 3x5,2x4

Still lacking on the last couple of reps but I think its improving.

EZ Bar Standing Curls
70lb x 10,9,8,6

Thoughts

The scale said only down .5lb from start weight (up 2lb from last week but I attribute that to fluids from being sick). Then I went home and took a sh!t sooo I'll weigh again on friday. lol Sorry for the TMI moment.

IW

iron_worker · 11-05-2009, 07:45 PM

Thursday Nov 5th/2009

Tmill - 30mins

IW

TALO · 11-06-2009, 08:22 AM

Did you make any adjustments to your diet?

Remind me again why your dieting .

iron_worker · 11-06-2009, 12:30 PM

No adjustments yet. I'm going to weigh today and I'll make the call then.

I'm dieting because I want to slowly lean out towards my two hot trips this year. Hitting the Mayan in early Jan and Dominican mid Feb. Anyways, I think I'm better off with this diet even if I am trying to lose weight then I was before with my entirely random/shitty diet. I feel alot more consistent now at the gym that I have my cals evenly flowing in throughout the day with proper protein etc.

After feb I think the plan is to try and slowly bring the cals up to try and put on some size while staying conservative on the fat gain.

IW

iron_worker · 11-06-2009, 06:26 PM

Friday Nov 6th/2009

BW: 188.0lb

Decline Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) x 5
235lb (190lb) 4x5

Front Squats
bar x 5
95lb x 5
115lb x 5
135lb x 5
155lb x 3
185lb x 3,3

Hamstring Curl
50lb 3x8

Seated DB Tricep Extension
60lb x 8,10,8

Thoughts

So I guess I'm actually down 2lb over 3 weeks which isn't too bad. I'm going to keep my cals the same for another week and see what happens. I'm still not sure if this is from being sick or if that is actually the rate I'm dropping at.

Felt like a decent workout overall.

IW

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11-01-2009, 11:07 AM	#1121
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	You benched on a smith? EEEEEWWWWWWW...... Why Dub Why?

11-01-2009, 11:14 AM	#1122
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	I dunno, I hated it. Its just an accessory. I don't mind smith for decline but for flat it felt terrible. IW

11-02-2009, 09:18 AM	#1123
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well I'm back at the diet again full force. Apparently my stomach shrank again though. I am having trouble crammin all this food down. I was wondering, if I were cutting a couple hundred cals of my diet where should I trim it? Carbs or fat? As it stands I'm at 40-30-30 PCF. I'm assuming I would want to keep the protein up. Both carbs and fat perhaps? I'm going to see what my weight is at the end of this week and make the call based on that but I think my cals are slightly on the high side. IW

11-02-2009, 08:05 PM	#1124
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Monday Nov 2nd/2009 Bench bar x 10 115lb x 5 135lb x 3 155lb x 3 175lb x 2 190lb 5x5 Squats bw 2x5 bar x 5 115lb 2x3 185lb x 3 205lb x 2 220lb 5x5 Standing Rows 150lb 5x5 Thoughts First day back on the diet. My stomach shrank again cause I couldn't finish a couple meals. The lifting went pretty well I think considering. IW

11-03-2009, 04:50 PM	#1125
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Tuesday Nov 3rd/2009 30mins on the Tmill - fast walk/slow jog IW

11-04-2009, 08:17 PM	#1126
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Wednesday Nov 4th/2009 BW: 189.5lb Seated DB Shoulder Press 20lb x 8 30lb x 5 40lb x 4 45lb x 2 50lb 5x5 Still moving along nicely. The next one is up to 55lb though. So we'll see. Deads bar 2x5 40kg 2x5 (a few cleans) 60kg x 5 (cleans) 100kg x 2 130kg 5x5 Pull Ups bw 3x5,2x4 Still lacking on the last couple of reps but I think its improving. EZ Bar Standing Curls 70lb x 10,9,8,6 Thoughts The scale said only down .5lb from start weight (up 2lb from last week but I attribute that to fluids from being sick). Then I went home and took a sh!t sooo I'll weigh again on friday. lol Sorry for the TMI moment. IW

11-05-2009, 07:45 PM	#1127
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thursday Nov 5th/2009 Tmill - 30mins IW

11-06-2009, 08:22 AM	#1128
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	Did you make any adjustments to your diet? Remind me again why your dieting .

11-06-2009, 12:30 PM	#1129
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	No adjustments yet. I'm going to weigh today and I'll make the call then. I'm dieting because I want to slowly lean out towards my two hot trips this year. Hitting the Mayan in early Jan and Dominican mid Feb. Anyways, I think I'm better off with this diet even if I am trying to lose weight then I was before with my entirely random/shitty diet. I feel alot more consistent now at the gym that I have my cals evenly flowing in throughout the day with proper protein etc. After feb I think the plan is to try and slowly bring the cals up to try and put on some size while staying conservative on the fat gain. IW

11-06-2009, 06:26 PM	#1130
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday Nov 6th/2009 BW: 188.0lb Decline Smith Bench bar x 10 135lb x 5 185lb x 5 225lb (180lb) x 5 235lb (190lb) 4x5 Front Squats bar x 5 95lb x 5 115lb x 5 135lb x 5 155lb x 3 185lb x 3,3 Hamstring Curl 50lb 3x8 Seated DB Tricep Extension 60lb x 8,10,8 Thoughts So I guess I'm actually down 2lb over 3 weeks which isn't too bad. I'm going to keep my cals the same for another week and see what happens. I'm still not sure if this is from being sick or if that is actually the rate I'm dropping at. Felt like a decent workout overall. IW

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