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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; nice job on the pr dude.......


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Old 10-13-2007, 03:57 PM   #31
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nice job on the pr dude....
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Old 10-15-2007, 03:30 PM   #32
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Thanks for the encouragement man. Always helps to hear from one of you guys every now and then. Gotta keep pressin on... I'm loving this program. Today was a pretty sweet day. Everything felt really solid and I got back on track with dips.

Monday Oct 15/07

Weighed in today and it says I'm up 2lbs from last wednesday. So, slow but steady climb in weight. Sounds good to me. Btw, my hand held bf tester reads me from 16.5-17.5% depending on the time of day etc. Don't know how accurate that is but that should give you an idea of my build.

Workout A

bench
- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 1 (weight acclimation)
-170lbs 3x5 (work sets)

Seemed not too bad. Doing 175lbs for reps will be a pretty sweet day for me. I'm at least as strong on this now as I was last year at my peak.

Squats
- bar x 6 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 1 (weight acclimation)
- 200lbs 3x5 (working sets)

Cracked the 200lb barrier for reps today. Sweeeeet! Felt heavy but I think I held my form pretty strong and my depth was spot on. Lovin it.

Standing Rows
- 115lbs x 5 (warmup)
- 140lbs 3x5 (working sets)

These are still going up real nice. Happy here too.

Accessory Lifts

Dips
bw - 3x10

I changed up my grip and moved narrower. I also lean forward a bit now and its much easier on my acl. They seem harder but I'm not hurting myself now so thats whats important. Glad I can keep doin em.


Cable Ab pull down

- 80bs x10 (warmup)
- 135lbs 3x10

Accidentaly did 145lbs on my last set cause my partner was using that. I managed to finish but it seemed real heavy. lol Wonder why?


Diet

10:30am - Weight Gainer

noon - chicken breast + noodles

2pm - 2 ephedrine, energy drink (should have eaten here but didn't have time to make anything in the morning)

3:00 - Workout

PWO- shake

PPWO - 8 Perogies and a fish steak

8:00 - more perogies and fish

10 - shake before bed


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Old 10-15-2007, 04:02 PM   #33
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Great job. It's good to hear about the dips. Keep monitoring that closely of course since the shoulders are very unforgiving. But I've had similar issues with dips in the past and once I stuck to the mods I never had a permanent problem with them..although I don't really do them much anymore. Don't try to go too deep or anything. It's always funny to me how guys are screaming go deep on dips without thinking about what is happening to your shoulders as compared to bench press or something.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 10-15-2007, 04:16 PM   #34
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Quote:
Originally Posted by iron_worker View Post
Thanks for the encouragement man. Always helps to hear from one of you guys every now and then. Gotta keep pressin on...
agreed...i get nothing from anybody outside of teh internetz
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Old 10-15-2007, 04:17 PM   #35
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Quote:
Originally Posted by Eric3237 View Post
without thinking about what is happening to your shoulders as compared to bench press or something.
my shoulders hurt like 732 times more doing dips than bench.
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Old 10-16-2007, 05:57 AM   #36
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Well I only go as deep as its comfortable and the narrow grip really helps so thats good. Much more natural. Thanks for posting up. Always makes me to see someone is checkin in.
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Old 10-17-2007, 07:39 PM   #37
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Wed Oct 17/ 2007

Squats
bar x 6 (warmup)
135lbs x5 (warmup)
185lbs x2 (warmup)
205lbs 3x5

Today seemed heavy as hell but I pushed em out. The 45 + 35 plates look pretty big to me. Score.


Standing Military Press
65lbs x 6 (warmup)
85lbs x 3 (warmup)
110lbs 3x5

Last rep was really! hard....but I finished it. Score.

Deads
60kg x 5 (warmup)
80kg x 3 (warmup)
100kg x 1 (warmup)
120kg x5

Done.

Pull ups

BW+ 5lbs

Reset back and I'm going up 5lbs everytime now. ROM feels much better. Elbow is not so sore.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 6 (warmup)
265lbs 3x10


Overall it was a really intense working. Had me huffin pretty good. I hope I'm not too close to maxing out. I think not eating before the gym really made me suffer and I didn't get my energy drink and ephedrine in till directly before the gym. Anyways, pretty happy about pushin through the weight.

Diet

8:30am - weightgainer

10:30am - chicken wrap

1:30pm - 2 ephedrine + noodles (wrote a midterm and couldn't eat...wah!)

PWO - shake

PPWO - Couple of hot dogs and cheese (hmmm?)

6:00 - Tuna and noodles

8:30 - Chicken Wrap

10:30 - Shake


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Old 10-19-2007, 02:37 PM   #38
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Friday Oct 19/07


Workout A

bench
- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 1 (weight acclimation)
-175lbs 3x5 (work sets)

The bar was greasy and one hand kept sliding out. It seems to have thrown the one side of my lower back out a bit... O well, I finished the sets. Really happy with bench progress. I'm up 40lbs since the start.

Squats
- bar x 6 (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 2 (weight acclimation)
- 210lbs 2x5, 1x4 (missed the last rep...damnit)

Well I failed for the first time. I've come up 70lbs on this exercise so I guess I can't complain too much but I was dissapointed anyways. I think it may have been because of midterms, I only got to eat about 1/2 as much before the gym as usual. I'm gonna eat like crazy on sunday and monday and try it again. I think I'm close to plateau here. Or at least the 5lbs 3x a week might stop.

Standing Rows
- 115lbs x 5 (warmup)
- 145lbs 3x5 (working sets)

Felt heavy cause of my lower back being so burnt out but I finished them without too much trouble.

Accessory Lifts

Dips
bw+5lbs - 3x10

The narrow grip is definately much harder but my buddy says my depth has increased nicely so I'm gonna keep up the 5lb increases till it gets too hard then back to 2.5lbs.


Cable Ab pull down

Missed these today. The cable things are always real hard to get onto at my gym.

Side bends

- 40lbs x 8 (warmup)
- 55lbs 3x10

These are different but I'm definately gonna feel em tomorrow. I think I might start doing both ab exercises after this workout.


Diet

8:00am - Weight Gainer

10:30 - chicken wrap with cheese, pickles

12:30pm - 2 ephedrine, energy drink (should have eaten here but I was in a midterm...damn. I think thats why my workout was tough today.)

1:45 - Workout

PWO- shake

PPWO - Chunky chicken noodle soup

later - Who knows?


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Old 10-22-2007, 09:15 PM   #39
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Mon Oct 22/ 2007

Weighed in at 178lbs today. Up two lbs from last week again. Seems to be a steady +2lb per week. Sweet.

Squats
bar x 6 (warmup)
135lbs x5 (warmup)
185lbs x2 (warmup)
210lbs 3x5

Got it this time. Pretty damn happy about it too.


Standing Military Press
75lbs x 6 (warmup)
95lbs x 3 (warmup)
115lbs 3x5

Might be hitting the peak here soon...but the 35lb plates look sweet.

Deads
135lbs x 5 (warmup)
210lbs x 3 (warmup)
245lbs x 1 (warmup)
122.5kg x5

This was real hard on the back cause we had to start warming up in the squat racks. You can't put the weights all the way down in the squat rack. One of the pads opened up so we used that for the work set but we hadn't warmed up the full ROM. Back is sore now.

Pull ups

BW+ 10lbs

Felt pretty solid. Still stayin with the regular grip.

Standing Calf Raises
90lbs x 8 (warmup)
180lbs x 6 (warmup)
270lbs 3x10

Real happy about the 210lb squats. I think we're gonna start doing a light wed squat tho. Can't keep doing 5lbs every time anymore.

Diet

9:30am - weightgainer + banana bread

11:30am - chicken breast + noodles

1:30pm - chicken and noodles again

4:00 - 2 ephedrine + energy drink

4:30 - workout

PWO - shake

PPWO - chicken stir fry

8:30 - shake

10:30 - shake again...got lazy


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Old 10-24-2007, 02:51 PM   #40
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Wed Oct 24/07

Workout A

bench
- bar x a few (warmup/stretch)
-135lbs x 5 (warmup)
-155lbs x 2 (weight acclimation)
-165lbs x 1 (weight acclimation)
-180lbs 3x5 (work sets)

It was pretty tough but I did it. Lookin forward to movin on to the
25lb plates!

Squats - Light Day (Wide Stance)
- bar x 6 (warmup/stretch)
- 135lbs x 4 (warmup)
- 155lbs x 2 (weight acclimation)
- 175lbs 3x5

This was actually alot harder then I thought. Mostly cause you can't lean forward as much so you use a bit less back. Also, it really stretched my groin at the bottom. I think I'm gonna have to stretch 2nite. I think it'll be good to add this in tho.

Standing Rows
- 95lbs x 5 (warmup)
- 115lbs x 3 (warmup)
- 150bs 3x5 (working sets)

These are getting up there finally. Really startin to work hard now.

Accessory Lifts

Dips
bw+10lbs - 3x10

Since I worked pretty hard on bench today these seemed pretty heavy but I pushed myself to finish it out. Don't know about 5lb or 2.5lb jump next time.


Cable Ab pull down

-80lb x 8 (warmup)
-140lb 3x10 (work sets)

Side bends

- 40lbs x 8 (warmup)
- 60lbs 3x10

I *just* recovered from doing these last time and I think I'm hurting again now. Lol Hopefully they get better with time.


Diet

10am - Weight Gainer + banana bread

1:30 - tuna and noodles

2:00 - 2 ephedrine, energy drink

2:45 - Workout

PWO- shake

PPWO - Chicken wrap

later - Who knows?


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