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IronWorker - SS gone WestSide

Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Tues April 8/2008 Weighed in at 170.0lbs. 1lb up from last week...can't complain. Deads 60kg x 5 80kg x 4 ...


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Old 04-08-2008, 05:05 PM   #221
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Tues April 8/2008

Weighed in at 170.0lbs. 1lb up from last week...can't complain.


Deads
60kg x 5
80kg x 4
100kg x 3
120kg x 1
135kg 3x3

Real heavy pull but thats another 5kg in the bank.

Overhead Squats

bar 1x5
25kg 3x5

I fell on my ass once with this. Ha. Oh well, I'm learning. They get me sweating more then any other exercise.


Pull-ups
bw+20lbs 3x5

Well I think I got it this time. Maybe I can go up next time. I've been struggling with these lately.

Dips

bx + 15lbs

Workin back up after my reset. Solid depth...pretty easy.


Calf Raises
180lbs x 8
270lbs x 6
390lbs 3x10

Hard to say if you're getting full reps on these or not. The machine is starting to reach its limit though.


Hamstring Curls
60lbs x 8
80lbs x10
85lbs x10
90lbx x10

Well I think my hams were pretty tired after deads today. So I didn't push em as hard.


Diet


8:30am - 1.5 scoops whey and 1 cup oats

10:30am - 1/2 can of chicken and spinach salad

12:30 - chicken breast in a whole wheat wrap

2:00 - workout

3:30pm - PWO - 2 scoops gainer

5:00pm - PPWO - chicken breat in a whole wheat wrap

7:30pm - 1/2 can chicken and spinach

eat once more at 9 most likely

Thoughts

Happy I got my deadlifts done without hurting myself. I've been pretty paranoid lately about that. My old 1RM for DLs is 145kg so I think I'm going to surpass that easily when I'm done with this session.

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Old 04-09-2008, 03:39 AM   #222
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Nice progress Iron Worker. Keep it going.
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Old 04-09-2008, 10:17 AM   #223
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Thanks widdoes, I'm starting to get back into the PR territory which is always fun.

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Old 04-09-2008, 10:24 AM   #224
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good work IW especially on the overhead squats. i have a hard time doing them myself.
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Old 04-09-2008, 11:33 AM   #225
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Lookin good
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Old 04-10-2008, 07:22 PM   #226
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Thanks for the kind words fellas!

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Old 04-10-2008, 07:33 PM   #227
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Thursday April 10th/2008

Some successes and some failures today. Overall not too bad.

Squats (volume)
- bar x 5
- 135lbs x 5
- 155lbs x 4
- 175lbs x 3
- 185lbs x 2
- 200lbs 3x8

Tough grind...but it always is with volume squats. Got it done though so I'm happy about that.

Priority BB Military Press
-bar x 5
-65lbs x 4
-85lbs x 3
-105lbs x 2
-120lbs 3x5

This was insanely hard today. I am having trouble getting it off my chest on the first rep and then its seems to get easier after that...until the last couple reps. The last rep was like a 5 sec slow grinder death machine. Really took alot out of my bench performance as you can see.

P.Rows (volume)
-20kg x5
-30kg x3
-40kg x2
-50kg 4x8

Decided to try and do some higher volume work to change it up. Felt pretty good.

Bench
- bar x 6
-135lbs x 5
-175lbs x 3
-190bs x1 ...toooo heavy!
-155lbs 5x5

Shoulders and tris were toast after MP so this was all I could muster. Wah. Oh well I guess thats what Priority MP day is for.

Hanging Leg Raises

bw 1x10,9,8

Weak sauce. Felt shatty.

Side Bends

90lbs 3x10

Ballzin. In a bad way...lol



Diet

9:30am - 1.5 scoops whey and 1 cup oats

11:30 - 1/2 can of chicken in a wrap

1:30pm - chicken breast and veggies

3:30pm - 1/2 can of chicken in a wrap

4:30pm - pre workout - 2 scoops gainer

5:00pm - workout

7:00pm - PPWO - 6 egg whites ommlette style on 2 buns

9:30pm - 1.5 scoops whey shake


Thougths

My muscle endurance seems to be pretty bad. If I do MP before bench, I am pretty much done for on bench. Or vice versa. My workout partner seems to be able to manage to keep going a couple exercises in a row hitting the same muscles...not me. Don't know what thats all about?



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Old 04-10-2008, 07:43 PM   #228
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i'm digging rows and bench on one day...mp separated from them...

that seems like alot in one day...especially with high volume squats..

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Old 04-10-2008, 11:28 PM   #229
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Ya it was a hell of a day... but I dont' know any other way that would work better.
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Old 04-13-2008, 01:24 PM   #230
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Sunday April 13th/2008


Squats (heavy)
- bar x 5
- 135lbs x 5
- 185lbs x 3
- 205lbs x 2
- 225lbs x 1
- 235lbs 3x5 (10lb PR!)

Up and over my last PR...awesome! Real hard push but felt awesome to get it done.


Bench
- bar x 6
-135lbs x 5
-155lbs x 3
-175bs x 2
-190lbs 5x5

Got this one done...nice. However, heavy bench and squats took almost everything I had. My performance suffered heavily after his point.


Pull-Ups

bw+22.4lbs x5,4,2

This sucked pretty bad...wah.


Dips

bw + 20lbs x 5
bw 2x10

As bench gets heavier, this is getting worse and worse.

Calf Raises
180lbs x 8
270lbs x 6
360lbs x10,9
270lbs x10

Trying a rest pause set on these to attempt and get some form back.

Hamstring Curls
65lbs x 8
95lbs 3x10

Diet

11:30am - 1.5 scoops whey and 1 cup oats

12:30am - workout

2:30 - PWO - 2 scoops gainer

3:15 - PPWO - chicken breast in a wrap

Well I have to go study now so thats all for now. I'll eat probably 3 more times today.

Thougths


Well I'm really happy that squats and bench are coming along nicely but everythign else seems to be dropping off. I dont' know if should be worried about this or not?

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