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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Sunday Dec 21st/2008 Anderson Squats bar x 5 115lb x 4 135lb x 3 155lb x 2 175lb x 1 ...


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Old 12-21-2008, 05:55 PM   #721
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Sunday Dec 21st/2008

Anderson Squats
bar x 5
115lb x 4
135lb x 3
155lb x 2
175lb x 1
195lb x 1
215lb x 1
225lb x 1
205lb x 5

First time doing these. Very tough exercise but I can definately see the benefit of doing them. They are are a real quad killer.


Step Ups (~24in platform)
bw x 5 (each leg)
25lb x 10
60lb 3x10

Another quad destroyer. These are pretty tough.

Bar Rollouts (from knees)
bw 2x5
bw x8, x10

These are quite tough as well but I feel I did pretty good for the first time.

Thougths

So many new exercises today. Great workout overall.

IW
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Old 12-21-2008, 06:21 PM   #722
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if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.


good looking workout man.
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Old 12-21-2008, 09:20 PM   #723
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Thanks for the tip Pity. More ham work can't be a bad thing. My quads are going to be soooooore tomorrow... seeing as they are already hurting. lol

IW
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Old 12-22-2008, 09:18 AM   #724
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know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk
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Old 12-24-2008, 06:18 AM   #725
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Tuesday Dec 23rd/2008


Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
155 x 1
165 x 1 (5lb PR)
145lb x 5

I was hoping for more on MP but 165 was a grinder. Oh well, I'll take 5lb if I can get it.


Incline Bench
95lb x 10
115lb x 10
135lb x 10,9,9


P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3x10
145lb 2x10


Thougths

Well I'm glad I got my MP PR in. I am going to be taking about a week off just due to the holiday season but I think it'll be ok.

Plans for the new year: Start trimming out slowly with a timed carb diet plan. I hope I can make it work. I'm going to work some things out on my break. I'm back to work on the 5th and I'm hoping to start then.

I hope everyone has a great holiday and a happy christmas if you celebrate that!

IW
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Old 12-24-2008, 01:23 PM   #726
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Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub
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Old 12-30-2008, 05:27 PM   #727
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Tuesday Dec 30th/2008

Weight: 190.5lb with sweats on... I guess I haven't moved too much over the holidays. Good.

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-165lb 8x2


Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb x 10

I was rushing because the gym was closing in 15mins.


Tic-Tocs
3x12,10,10

Really rushed and really hard!

Thoughts

Its been a week since my last workout. I have definately been maintaining calories over the holidays...not quality though... but I'm sure you know how that goes.

Its good to be back!

IronWorker
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Old 12-30-2008, 05:43 PM   #728
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Hells yeah junk food for the win!!! Every night i have a nice low carb dinner with heaps of protein and veggies and say I wont eat any crap whilst watching TV tonight,and then the wife comes in with a choc bar or some crisps and I am fucked!!!LOL

Enjoy the calories while you can Dub, I know I am!!

HIThopper's Sig:There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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Old 12-31-2008, 08:32 AM   #729
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Oh I'm definately enjoying it. I'm starting the timed carb on Jan 5th. Or at least thats the plan. I have to work out the details in the next couple days.

IW
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Old 01-01-2009, 03:09 PM   #730
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Gym closed today... poop.

IW
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