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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Sure, why not? Really depends what your goals are though... but a little cardio is always good for general health. ...


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Old 10-30-2012, 06:08 PM   #1941
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Sure, why not?

Really depends what your goals are though... but a little cardio is always good for general health.

IW
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Old 10-30-2012, 06:11 PM   #1942
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Tuesday October 30th, 2012

BW: 207.8lb

Hang Cleans
mobility
bar x 10
40kg x 5
50kg x 5
60kg x 3

70kg x 2
80kg x 2
90kg 4x2

Lunges
bar x 5
95lb - 1x5
105lb - 2x5
115lb - 2x5


Thoughts

Cleans still feel somewhat awkward. I get pretty much folded in half in hole. My elbows have hit my knees at times.

IW
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Old 11-01-2012, 06:27 PM   #1943
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Thursday Nov 1st, 2012

BW: 208.0lb

DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3

70lb 5x5 ... just barely


Hammer Strength Pull Down
90lb x 10
200lb 3x10, 1x9


Thoughts

Looks like that weight I put on over the weekend may be stickin around... arg.

I'll probably switch to 5x3 for my next go at DB shoulder press.

Lats were buuurrrnnnniinnggg on pull downs today.

IW
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Old 11-02-2012, 06:18 PM   #1944
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Friday November 2nd, 2012

BW: 206.4lb

Front Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3

205lb - 4x5,1x7

Thoughts

Well today felt like a big step backwards for front squats. Super awkward and sh!tty feeling. wah

IW
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Old 11-05-2012, 06:06 PM   #1945
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Monday November 5th, 2012

BW: 206.2lb

Incline Bench
bar x 8
115lb x 5
155lb x 5
175lb x 3
195lb - 5x5


Dips
bw x 8
bw + 25lb - 1x5
bw + 35lb - 4x5


Thoughts

Body weight seems to fallen back to normal levels finally.

Somehow I forgot to rep out on my last incline set ... probably only had an extra 1 or 2 in me anyway.

IW
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Old 11-06-2012, 07:56 PM   #1946
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Tuesday November 6th, 2012

BW: 205.0lb

Hang Cleans
mobility
bar x 10
30kg x 8
40kg x 5
50kg x 5
60kg x 3

70kg x 3
80kg x 3
90kg x 3
95kg x 2

Lunges
bar x 5
95lb - 1x5
115lb - 2x5
135lb - 1x5


Thoughts

I'd like to lose about 5 more lb this month. I think it's doable.

IW
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Old 11-08-2012, 06:01 PM   #1947
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Thursday Nov 8th, 2012

BW: 204.0lb

DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3

75lb x 3,3,3,1


Hammer Strength Lat Pull
2 plates - 5x10

Performed with a slow concentric, squeeze at the top, and slow eccentric.

Thoughts

Finally getting down in weight again. Stay consistent with my diet and I guess that's what happens.

A little disappointed with my shoulder press strength. Thought I should be able to hit a 5x3... guess not.

IW
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Old 11-09-2012, 05:52 PM   #1948
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Friday November 9th, 2012

BW: 204.0lb

Hammer Strength Squat
mobility
"135lb" x 8
"185lb" x 5
"225lb" x 5
"275lb" x 5

"315lb" x 5
"365lb" 3x5
"315lb" x 10

The "" are because the machine has a pivot at the back and so I'm not sure what the actual weights I'm lifting are. That's what it would be if it were loaded on a regular bar.

Thoughts

The machine squats really focus the movement on the quads... and actually I think put more stress on my knees. Probably not a bad movement if you just wanted to build mass though.

IW

Last edited by iron_worker; 11-15-2012 at 06:18 PM..
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Old 11-15-2012, 06:19 PM   #1949
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Thursday Nov 15th, 2012

BW: 203.0lb

DB Shoulder Press
40lb x 8
50lb x 5
65lb x 3

75lb x 3,3,2
65lb x 5,5


Hammer Strength Lat Pull
2 plates - 5x10

Performed with a slow concentric, squeeze at the top, and slow eccentric.

Thoughts

My shoulder press dropped a little bit ... I think the weight loss is taking it's toll.

IW
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Old 11-16-2012, 05:08 PM   #1950
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Friday November 16th, 2012

BW: 205.2lb

Front Squats
mobility
bar x 5
115lb x 5
145lb x 5
175lb x 3

210lb - 5x5

superset with ....

Hanging Leg Raises
5x10


Thoughts

Not sure why I chose to superset today but it definitely made it harder ... was done pretty quick though.

IW
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