


Personal Journals discussion on IronWorker  SS gone WestSide, within the Members Section; Thursday September 19th, 2013 BW: 195.4lb Flat Bench bar x 10 115lb x 5 135lb x 5 165lb x 3 ... 
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09192013, 06:40 PM  #2091 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday September 19th, 2013 BW: 195.4lb Flat Bench bar x 10 115lb x 5 135lb x 5 165lb x 3 185lb x 10 205lb x 10 185lb x 11 Free Squats mobility bar x 10 135lb x 6 185lb x 10 205lb x 10 225b x 10 Cable Tricep Extensions 65lb x 10 57.5lb x 12 57.5lb x 10 superset with... Bicep Curls 50lb x 12,10,10 Thoughts Hopefully these short weeks and combined days come to an end soon. IW 
09232013, 07:14 PM  #2092 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday September 23rd, 2013 BW: 195.4lb Flat Bench bar x 10 135lb x 5 165lb x 5 185lb x 3 205lb  5x5 Really trying to keep my wrists upright and it's tough because I've been doing it so long incorrectly. Standing BB Rows 115lb x 8 135lb x 10,10,10,10 DB Tricep Extensions 40lb x 8 60lb x 10 60lb x 8 50lb x 13 Thoughts Gonna do a real 4 day week this week and I'm excited about it. Sad but true. IW 
09242013, 06:50 PM  #2093 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday September 24th, 2013 BW: 195.0lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 2 160kg x 5 170kg x 5 170kg x 5 170kg x 5 160kg x 5 Hamstring Curls 50lb x 12,11,9 Superset with... Leg Press 2 plates x 10 3 plates x 10 4 plates x 12 Thoughts It was a tough day for deads but it felt like I got some good work in. IW 
09262013, 06:30 PM  #2094 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday September 26th, 2013 BW: 196.4lb Seated Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb  5x5 Pull Ups bw x 10,9,8 Cable Tricep Extension 62.5lb x 12 67.5lb x 8 62.5lb x 10 Pec Deck 110lb x 12,12,12 Paused on the touch. Mega pec burn. Thoughts Full week this week it looks like. First one in a long time sadly. IW 
09272013, 06:33 PM  #2095 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday September 27th, 2013 BW: 194.4lb Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 255lb x 5 265lb x 5 265lb x 5 255lb x 5 255lb x 5 Hanging Leg Raises bw x 13,12,8 Back Extensions bw x a few Thoughts My back was still rank sore from deadlifts... made squatting really hard and back extensions a no go. It's been over a month since I've been to the gym on a Friday. wtf IW 
09302013, 06:41 PM  #2096 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday September 30th, 2013 BW: 194.8lb Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 3 145lb x 3,3,3,2 Standing BB Rows 65lb x 8 155lb x 10,10,10,10 DB Tricep Extensions 35lb x 8 60lb x 10,10,7 Standing EZ Bar Curls 55lb x 10,10,10 Thoughts Of course I got sick this weekend. Arg. Feeling really shitty today so my energy wasn't too high. IW 
10012013, 06:36 PM  #2097 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday October 1st, 2013 BW: 194.4lb Conventional Deadlifts mobility 70kg x 8 120kg x 5 150kg x 2 170kg x 3 170kg x 3 170kg x 3 160kg x 3 Leg Press 2 plates x 10 3 plates x 10 4 plates x 10 5 plates x 10 Thoughts Still sick today so that was no help. I also was working on full stop deadlifts instead of touchandgo ... I definitely need work on this. IW 
10032013, 07:09 PM  #2098 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday October 3rd, 2013 BW: 195.4lb Flat Bench bar x 10 135lb x 5 165lb x 5 195lb x 3 215lb x 3 225lb x 3 225lb x 2 205lb x 3 205lb x 3 Pull Ups bw x 9,7,6 Lat Pull Downs 120lb x 10 Cable Tricep Extension 62.5lb x 11,9 57.5lb x 10 Thoughts Still fighting a head cold. I hope that's what was making my performance so shatty today ... otherwise I have no excuse... IW 
10042013, 05:50 PM  #2099 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday October 4th, 2013 BW: 195.2lb Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 265lb x 3 275lb x 3 285lb x 3 275lb x 3 275lb x 4 Hanging Leg Raises bw x 12,10,8 Back Extensions bw + 25lb  4x12 Thoughts If I keep coming consistently, maybe I'll actually make some gains. ha Squats felt a lot better this week than last week. Last week my low back just didn't want to hold up. I got new lifting shoes and they are working quite well. I'm excited to try them out for sumo deads because thats where I really need them. My old ones seemed to let me slip outwards slightly which is never very reassuring for max effort... IW 
10082013, 06:29 PM  #2100 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday October 8th, 2013 Deload Week BW: 193.8lb Military Press bar x 10 75lb x 8 95lb x 5 115lb x 3 135lb x 1 115lb x 3 Hammer Strength Rows 1 plate x 8 2 plates  3x10 Sumo Deads mobility 70kg x 8 120kg x 5 140kg x 3 150kg x 3 140kg x 3 Thoughts Starting to get over my sickness. Hopefully be back at er 100% after thanksgiving for a new cycle. IW 