


Personal Journals discussion on IronWorker  SS gone WestSide, within the Members Section; Thursday August 22nd, 2013 BW: 195.0lb Flat Bench bar x 10 135lb x 8 185lb x 3 205lb x 3 ... 
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08242013, 12:53 PM  #2081 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday August 22nd, 2013 BW: 195.0lb Flat Bench bar x 10 135lb x 8 185lb x 3 205lb x 3 225lb x 3 235lb x 1 225lb x 2 205lb x 3 Cable Pull Back/Row 140lb x 12,11,10 Seated DB Skull Crusher 35lb x 8 50lb x 12 60lb x 12,9 Bicep Curls 75lb x 10 65lb x 10 55lb x 10 Thoughts My bench press just falls to shit when I try to lift anywhere near my max. Arg. IW 
08242013, 12:56 PM  #2082 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday August 23rd, 2013 BW: 194.6lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 3 160kg x 3 170kg x 3 175kg x 1 175kg x 2 Chest Flies 20lb x 12 25lb x 12,10 Hamstring Curls 60lb x 11 50lb x 13,11 Superset with... Leg Press 3 plates x 10 4 plates x 10 5 plates x 10 Thoughts My near maximal lifts are pretty much sh!t these days. Wah IW 
08272013, 06:15 PM  #2083 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday August 26th, 2013 BW: 194.8lb Seated Military Press bar x 10 75lb x 5 95lb x 10 95lb x 10 85lb x 9 75lb x 10 Pull Ups bw x 12,7,6 Lat Pull Down 140lb x 12 Cable Tricep Extension 60lb x 12,11,9 EZ Bar Bicep Curls 75lb x 10 65lb x 10 45lb x 10 Thoughts Wasn't able to get on the forum yesterday and I forget my exact numbers .... IW 
08272013, 06:18 PM  #2084 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday August 27th, 2013 BW: 194.8lb Sumo Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 10 150kg x 10 150kg x 10 Back Extensions bw + 45lb  2x12 Superset with... Hanging Leg Raises bw x 12,10 Thoughts Back extensions and leg raises have been skipped way too much. I believe this is part of the reason why my conventional dead fell to shit. IW 
08292013, 06:29 PM  #2085 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday August 29th, 2013 BW: 194.4lb Flat Bench bar x 10 115lb x 5 135lb x 5 165lb x 10 175lb x 10 165lb x 9 155lb x 10 Wide Stance Free Squats mobility bar x 10 135lb x 8 185lb x 10 225lb x 10 185lb x 12 Thoughts My squats are in much worse shape than I thought. Went back to free squats for the first time in a while... possibly stayed with box squats too long. IW 
09042013, 05:58 AM  #2086 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday September 3rd, 2013 BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 110kg x 5 130kg x 3 150kg x 5 150kg x 5 160kg x 5 160kg x 5 150kg x 5 Seated Military Press 75lb x 8 95lb x 5 115lb x 3 135lb x 5 135lb x 5 135lb x 5 115lb x 10 Thoughts The long weekend destroyed me. IW 
09052013, 07:12 PM  #2087 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday September 5th, 2013 BW: 196.0lb Flat Bench bar x 10 135lb x 5 185lb x 3 205lb x 5,5,7 Seated Cable Row 100lb x 10 140lb x 12 150lb x 12, 10 Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 Cable Tricep Extension 65lb x 12,11,10 Superset with... Cable Bicep Curls 50lb x 12,10,10 Thoughts I wanted to do back extensions and leg raises today and hit all the accessories we have been missing but every time I was just about to walk over to it... someone else took it. ARG! IW 
09102013, 06:42 PM  #2088 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday September 9th, 2013 BW: 194.6lb Flat Bench bar x 10 115lb x 5 135lb x 5 185lb x 3 205lb x 3 225lb x 3 225lb x 3 225lb x 1 205lb x 3 Standing BB Rows bar x 10 95lb x 5 135lb x 10,12,10 DB Tricep Extensions 35lb x 8 55lb x 12 65lb x 10 55lb x 10 Thoughts Gotta remember to write these out before the day after ... So hard to remember everything. IW 
09102013, 06:45 PM  #2089 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday September 10th, 2013 BW: 194.6lb Sumo Deadlifts mobility 70kg x 8 120kg x 5 150kg x 3 160kg x 3 170kg x 3 175kg x 3 180kg x 1 (Sumo PR) Hamstring Cursl 60lb x 10 50lb x 12, 11 Standing BB Curl 45lb x 5 65lb x 10 75lb x 10 65lb x 8 45lb x 12 Thoughts Felt good to actually make some progress on a lift for once. IW 
09172013, 06:20 PM  #2090 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday September 17th, 2013 BW: 196.0lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 10 115lb x 10 115lb x 8 105lb x 8 Pull Ups bw x 10,8,7 Conventional Deadlifts mobility 70kg x 8 120kg x 10 140kg x 10 150kg x 10 Thoughts I spent a week at the farm helping with harvest and the 100% carb diet is really affecting me now. My insulin levels are all over the place now that I'm back to my usual moderately low carb diet. ugh IW 

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