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iron_worker · 12-21-2008, 04:55 PM

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

Pitysister · 12-21-2008, 05:21 PM

if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.

good looking workout man.

iron_worker · 12-21-2008, 08:20 PM

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

Pitysister · 12-22-2008, 08:18 AM

know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk

iron_worker · 12-24-2008, 05:18 AM

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

HIThopper · 12-24-2008, 12:23 PM

Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub

iron_worker · 12-30-2008, 04:27 PM

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

HIThopper · 12-30-2008, 04:43 PM

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!!

iron_worker · 12-31-2008, 07:32 AM

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

iron_worker · 01-01-2009, 02:09 PM

Gym closed today... poop.

IW

12-30-2008, 04:43 PM	#728
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	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 My Youtube To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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12-21-2008, 04:55 PM	#721
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-21-2008, 05:21 PM	#722
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	if you want more ham activity on the stepups....raise up the platform....get your knee above your hip. good looking workout man.

12-21-2008, 08:20 PM	#723
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-22-2008, 08:18 AM	#724
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk

12-24-2008, 05:18 AM	#725
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-24-2008, 12:23 PM	#726
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL Nice Press dub

12-30-2008, 04:27 PM	#727
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

12-31-2008, 07:32 AM	#729
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	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

01-01-2009, 02:09 PM	#730
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Gym closed today... poop. IW

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