


Personal Journals discussion on IronWorker  SS gone WestSide, within the Members Section; Saturday January 4th, 2014 BW: 197.2lb Regular Stance Squats mobility bar x 10 135lb x 8 185lb x 5 205lb ... 
 LinkBack  Thread Tools  Display Modes 
01052014, 10:09 AM  #2141 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Saturday January 4th, 2014 BW: 197.2lb Regular Stance Squats mobility bar x 10 135lb x 8 185lb x 5 205lb x 3 225lb x 6 235lb x 6 245lb x 6 255lb x 6 Back Extensions bw + 45lb x 12,12,12 Cable Crunches 65lb  3x15 Thoughts Looking back, it's been a month since I squatted last. No wonder I felt weak. IW 
01062014, 05:34 PM  #2142 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Monday January 6th, 2014 BW: 197.8lb Decline Bench bar x 10 135lb x 8 185lb x 5 215lb x 6 225lb x 6 225lb x 6 225lb x 6 Cable Pull Back 100lb x 8 140lb x 10 150lb x 10 150lb x 9 DB Flat Bench 30lb x 8 40lb x 10 50lb x 10 50lb x 10 Lat Pull Down 60lb x 10 60lb x 10 50lb x 10 BB Bicep Curls 45lb x 10 50lb x 10 50lb x 9 Thoughts I planned out a new hypertrophy based routine and started today. It's based around a 4 day split still. One upper power day, one lower power day, one upper hypertrophy day, and one lower hypertrophy day. I'm cranking up the volume significantly and pour on a few calories. Hopefully build some muscle. I also started using the new slow cooker to pre make some meals. So far so good. IW 
01072014, 04:44 PM  #2143 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday January 6th, 2014 BW: 197.6lb Regular Stance Squats mobility bar x 10 135lb x 8 165lb x 5 185lb x 6 205lb x 6 225lb x 6 205lb x 6 Walking Lunges bw  3x10 (each leg) Cable Crunches 72.5lb  3x15,14,12 Calf Raises 1 plate x 12 1 + 45s x 12 2 plates x 12 Thoughts I was still battling some crazy soreness from saturday's squats... since I hadn't squatted in a month before that (weak sauce). Decided to try and work through the soreness today to try and keep the first week on schedule... we'll see in the next couple days if that was a mistake or not. My legs are dooonnneeeeeeee. One bonus though is that if you stick to the 2 minute rest for power lifts and 1 min rest for hypertrophy/accessory lifts then the lower day is pretty short (about 45min). IW 
01092014, 05:44 PM  #2144 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday January 9th, 2014 BW: 197.4lb Incline BB Bench bar x 10 95lb x 8 115lb x 5 135lb x 12 145lb x 11 135lb x 9 Seated DB Press 25lb  3x12 Face Pulls 35lb x 12 40lb x 12 47.5lb x 12 DB Skull Crushers 35lb x 12 47.5lb x 12 47.5lb x 10 Pec Deck 100lb x 12 110lb x 12 110lb x 10 Thoughts Burn burn burn. IW 
01102014, 05:15 PM  #2145 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday January 10th, 2014 BW: 195.6lb Stiff Leg Deadlifts mobility bar x 10 135lb x 8 185lb x 12 225lb x 12 245lb x 12 Leg Press 2 plates x 8 3 plates x 12 4 plates x 12 4 plates x 12 Hamstring Curl 40lb x 12 35lb x 11 35lb x 11 Back Extensions bw * 35lb  3x12 Thoughts Hamstring curls suck on a normal workout day ... but they really suck right after stiff leg deads.... I somehow lost 2lb. I've been eating lots but I guess my body must be really trying hard to repair. Which I guess means the new workout is taxing the body which is a good sign. IW 
01132014, 05:48 PM  #2146 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday January 13th, 2014 BW: 195.8lb Incline BB Bench bar x 10 115lb x 8 135lb x 5 165lb  4x6 Pec Flys 22.5lb x 10 32.5lb x 8 27.5lb x 10 Seated DB Press 30lb x 10 37.5lb x 10 40lb x 10 Face Pulls 50lb x 10 57.5lb x 9 50lb x 10 DB Skull Crushers 45lb x 10 50lb x 10 50lb x 8 Thoughts Apparently I need to up the cals a bit more. IW 
01142014, 05:31 PM  #2147 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Tuesday January 14th, 2014 BW: 197.2lb Deadlifts mobility bar x 10 70kg x 8 100kg x 6 140kg x 6 150kg x 6 150kg x 6 140kg x 6 Calf Raise 135lb x 8 225lb x 10 275lb x 8 275lb x 8 DB Walking Lunge bw x 10ea +40lb x 10ea +40lb x 10ea Cable Crunch 77.5lb x 10 82.5lb x 9 82.5lb x 9 Thoughts My weight is bouncing around like crazy. Can't tell if I'm losing or gaining or just some sort of weird fluctuation. IW 
01162014, 05:34 PM  #2148 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Thursday January 16th, 2014 BW: 197.4lb Cable Pull Back 100lb x 8 140lb x 12 140lb x 11 140lb x 10 Decline Bench bar x 10 135lb x 8 185lb x 5 205lb x 12 205lb x 10 185lb x 12 Lat Pull Down 100lb x 12 120lb x 10 100lb x 10 DB Flat Bench 40lb x 12 47.5lb x 12 47.5lb x 12 BB Bicep Curls 55lb x 12 65lb x 10 55lb x 10 Thoughts Getting a little more used to the volume work. It's starting to feel a bit better. IW 
01172014, 04:36 PM  #2149 
iron_worker Rank: Light Heavyweight Experience: 57 Years  Friday January 17th, 2014 BW: 197.0lb Step Ups bw x 8 +50lb x 10 +70lb x 12 +80lb x 12 +80lb x 12 Hamstring Curl 50lb x 12 50lb x 10 40lb x 12 Squat Machine 2 plates  3x12 Pull Throughs 72.5lb x 12 80lb x 12 87.5lb x 12 Thoughts Leg press machine had no seat on it so I used the squat machine instead. It was actually pretty tough. IW 
01192014, 03:54 PM  #2150 
grit Rank: Member Join Date: Mar 2005
Posts: 92
 Big change in workout type since i last looked(pretty much been a stranger to the fourm and the gym for the last year lol). I'm interested to see how the hyper training works for you. Did you take some start measurments arms/legs etc as you may notice more difference in size vs strength with the new program? 