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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Originally Posted by iron_worker And ya, I'm a little needy. Ha, I like to hear some words of encouragement every ...


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Old 02-11-2008, 04:25 PM   #141
jessca
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Quote:
Originally Posted by iron_worker View Post

And ya, I'm a little needy. Ha, I like to hear some words of encouragement every now and then.


IronWorker

AWESOME JOB!!!

seriously tho, that's awesome that u lost that weight!
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Old 02-12-2008, 07:27 AM   #142
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Now everyone is a comic eh? lol jj Thanks.
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Old 02-12-2008, 04:18 PM   #143
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Tues Feb 12/2008


Deads
60kg x 4 (stretch)
90kg x 2 (warmup)
110kg x 1 (weight acclimation)
125kg 3x5

This was *heavy* but I pushed through and got er done. I dont' think I've ever done heavier then that for reps. Mind you... I haven't really done much for 3x5 deads.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
175lbs 3x5

Upped light squats 10lbs. I thought it would be too much but it went alright.

BB Military Press
bar x 5 (warmup/stretch)
85lbs x 3 (warmup)
95lbs x 1 (weight accl)
105lbs 3x5

This felt pretty good.


Pull ups

bw+20lbs 3x5

No rows = much better pull-up day. Done and done.

Accessory Work

Calf Raises

180lbs x 8
270lbs x 5
350lbs 3x10

Heavy but when isn't it?


Hamstrings

50lbs x 5 (warmup)
85lbs 3x10

Workin my way back up properly on this exercise.


Diet P.S. My diet has been sucking cause I'm leaving for mexico at the end of the week and I don't want to buy groceries again. So, its been alot of shakes.

9:30am - 1.5 scoops whey and bowl of oatmeal

10:30 - workout

12:30 - PWO - 1 scoop isolate

1:00 - tuna wrap and broc.

3:00 - 1.5 scoops whey

4:30 - 1.5 scoops whey in soy milk + almonds

6:00 - 1.5 scoops whey in water.... holy hell thats alot of shakes

I'll try and eat some real food soon before I waste away.

Thoughts

Well this is the final week before Cancun and I'm feelin pretty good about it. I'm mostly maintained my strength and even gained about on some exercises over my cutting cycle. I'd get some pictures up for you guys but I'm waiting for this damn skin irritation to clear up after I got my chest waxed! lol It better go away before the trip or I'll be very mad/sad.


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Old 02-14-2008, 09:36 PM   #144
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Thurs Feb 14/08 - Last Workout Day before Cancun on V-day!

Weighed in at 165.0lbs today. 22.0lbs weight loss since Dec 10. Not bad I'd say.


Squats (volume day)
- bar x 5 (warmup/stretch)
- 135lbs x 5 (warmup)
- 155lbs x 4 (weight acclimation)
- 175lbs x 3 (weight accl)
- 195lbs 3x8

Just about blew a gasket but I finished!


Bench (max attempt)
- bar x 4 (warmup/stretch)
-135lbs x 3(weight acclimation)
-165bs x 2(weight acclimation)
-185lbs x 1
-205lbs x 1
-225lbs x 0 Wah!
-185lbs x 3
-165lbs x 5

Well I couldn't put up my old max so I was pretty sad and after that I think I really stretched something in my chest cause I couldn't lift for shit.

Pendlay Rows

40kg x 5 (warmup/stretch)
50kg x 3 (warmup)
60kg x 1 (weight accl)
72.5kg 3x5

Too heavy. Have to reset or something when I get back.


Dips

bw + 42.5lbs 3x10

The difference between a good dip day and a bad dip day for me is ridiculous. On to the 45 plate I guess!

Accessory

Hanging Leg Raises

2x10, 1x8

My grip sucks after a full workout. Could barely hang on.

Decline bench was busy...was running late already so that was that. No oblique work today.

Diet

At this point it doesn't matter... lol

Thougths

Well I lost some strength over my cut but not too much. I did manage to lose a significant amount of weight and get fairly cut so I'm happy. Cancun is gonna be awesome. Maybe I'll post a pic up after I come back of me being so jacked and tanned .... and drunk. lol jj

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Old 02-15-2008, 05:22 AM   #145
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That's awesome. It's good to see you hit your goal before the trip. Have a great time in Cancun.
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Old 02-15-2008, 05:36 AM   #146
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have a nice vacation dude....i would kill for warm weather.
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Old 02-15-2008, 06:31 AM   #147
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Congrats on meeting your goals man and enjoy Cancun
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Old 02-15-2008, 03:42 PM   #148
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Thanks guys, I definately will enjoy Cancun. It'll be an awesome relaxation from going ballz out in school for so long. Im just headin out now so don't miss me too much!
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Old 02-26-2008, 03:33 PM   #149
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Tues Feb 26/2008

Well I guess its been a while! Missed 4 workouts while I was away.

Guess I should report that I'm done cutting now for quite a while I hope. I need to put on some serious size now. So, I got lots of groceries today and I hope to get my exact meal plan figured out soon.

Also, I'm really burnt out from the trip and feeling a little sicky/head cold comin on so my performance was lacking.

Deads
70kg x 4 (stretch)
90kg x 2 (warmup)
100kg x 1 (weight acclimation)
110kg 3x5

Decided to start back in light and its a damn good thing I did. Tired as hell doing deads is a bad combo.

BB Military Press
bar x 5 (warmup/stretch)
65lbs x 3 (Warmup)
85lbs x 2 (weight accl.)
105lbs 3x5

This was one of the only exercises that felt half decent today... Ah well.

Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
175lbs 3x5

Even light squats felt heavy. lol


Pull ups

bw+15lbs x5
bw+10lbs 1x5,1x4

This was rough. Real rough.

Accessory Work

Calf Raises

Was busy and didn't feel like waiting/was completely drained by the end.


Hamstrings

50lbs x 5 (warmup)
75lbs 3x10


Diet

9:30am - 1.5 scoops whey and 2/3cup oats

10:30 - workout

12:15 - PWO - 1 scoop isolate

1:00 - chicken wrap

5:30- Bacon Carbonara sidekicks with can of tuna (yum, was treating myself here)


Thoughts

Well Cancun was kickass but now the gym is kickin my ass! O well, I guess I should expect it. Its kind of a forced deload. Ha. Well, I hope to start making some sweet gains now again. This time however, I'm trying to keep it clean.

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Old 02-26-2008, 07:15 PM   #150
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Welcome back Ironworker. Good luck on adding some mass.
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