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Ross86 · 01-19-2009, 10:16 AM

Lookin good

iron_worker · 01-19-2009, 12:40 PM

Thanks!

iron_worker · 01-20-2009, 06:00 PM

Tuesday Jan 11th/2009

Weight: 190.5lb Hmm, I guess I'm holding steady.

DE Incline Bench
-bar x 8
-95lb x 5
-115lb x 3
-125lb 8x2

Dips
bw x 5
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8
bw + 55lb x 5

I think this is the heaviest I've ever gone on dips. Felt pretty good.

HS Narrow Grip Row (hammer grip)
45s x 8
2 45s each side + 5s 4x10

Burn!!

Thougths

Well my weight is holding pretty steady but I feel like I'm leaning out. Should I drop some cals or just leave it alone?

IW

Pitysister · 01-20-2009, 07:36 PM

leave it alone...and up the cardio if you need to. imo

iron_worker · 01-21-2009, 08:50 AM

Ya thats probably a good point. I wonder if they've fixed the treadmill in my apartment yet.....

IW

grit · 01-21-2009, 10:29 PM

Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?

iron_worker · 01-22-2009, 10:27 AM

Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit.

IW

iron_worker · 01-22-2009, 06:19 PM

Thursday Jan 22nd/2008

Weight: 188.0lb

Good Mornings
bar x 6
95lb x 5
115lb x 5
135lb x 4
155lb x 4
175lb x 3
185lb 3x3

We did a bit of a back off day today. Felt pretty good.

Box Squat Pistols
bw 2x8
bw 2x10

Damn these are tough!

Hanging Leg Raises
bw x10,9,7

Don't know why these seemed so hard today...

Thougths

Well I think I am dropping weight. Slowly. Looks like a little less than a pound per week which is fine by me. I'm lining up a body composition test to see where I'm at.

IW

iron_worker · 01-25-2009, 05:52 PM

Sunday Jan 25th/2008

Floor Press
bar x 8
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (10lb PR)
255lb x 1 (20lb PR)
260lb x 0
225lb 3x1, 1x2

Wow, was not really expecting this result at all but I'l ltake it. Very happy with this. Finally one of my presses is over the 250lb mark. Hopefully it translates to flat bench when we go back.

Pull Ups
bw x 7,5,4,7

A little better than last time but I still need lots of work.

Seated DB Clean and Press
20lb x 10
25lb x 10
27.5lb x 10
30lb x 10

Thougths

Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least.

IW

HIThopper · 01-26-2009, 12:24 AM

Dont stress the size dub.Biceps are only good for pulling yourself with

Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture.

Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.

01-21-2009, 10:29 PM	#786
grit Rank: Member Join Date: Mar 2005 Posts: 91	Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?
grit Rank: Member Join Date: Mar 2005 Posts: 91

01-26-2009, 12:24 AM	#790
HIThopper Rank: Middleweight Join Date: Aug 2007 Location: Australia Posts: 2,029 Country: Gender:	Dont stress the size dub.Biceps are only good for pulling yourself with Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture. Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.
	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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01-19-2009, 10:16 AM	#781
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	Lookin good

01-19-2009, 12:40 PM	#782
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Thanks!

01-20-2009, 06:00 PM	#783
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Tuesday Jan 11th/2009 Weight: 190.5lb Hmm, I guess I'm holding steady. DE Incline Bench -bar x 8 -95lb x 5 -115lb x 3 -125lb 8x2 Dips bw x 5 bw + 25lb x 8 bw + 35lb x 8 bw + 45lb x 8 bw + 55lb x 5 I think this is the heaviest I've ever gone on dips. Felt pretty good. HS Narrow Grip Row (hammer grip) 45s x 8 2 45s each side + 5s 4x10 Burn!! Thougths Well my weight is holding pretty steady but I feel like I'm leaning out. Should I drop some cals or just leave it alone? IW

01-20-2009, 07:36 PM	#784
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	leave it alone...and up the cardio if you need to. imo

01-21-2009, 08:50 AM	#785
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Ya thats probably a good point. I wonder if they've fixed the treadmill in my apartment yet..... IW

01-22-2009, 10:27 AM	#787
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit. IW

01-22-2009, 06:19 PM	#788
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Thursday Jan 22nd/2008 Weight: 188.0lb Good Mornings bar x 6 95lb x 5 115lb x 5 135lb x 4 155lb x 4 175lb x 3 185lb 3x3 We did a bit of a back off day today. Felt pretty good. Box Squat Pistols bw 2x8 bw 2x10 Damn these are tough! Hanging Leg Raises bw x10,9,7 Don't know why these seemed so hard today... Thougths Well I think I am dropping weight. Slowly. Looks like a little less than a pound per week which is fine by me. I'm lining up a body composition test to see where I'm at. IW

01-25-2009, 05:52 PM	#789
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,160 Country: Gender:	Sunday Jan 25th/2008 Floor Press bar x 8 135lb x 5 165lb x 4 185lb x 3 205lb x 1 225lb x 1 245lb x 1 (10lb PR) 255lb x 1 (20lb PR) 260lb x 0 225lb 3x1, 1x2 Wow, was not really expecting this result at all but I'l ltake it. Very happy with this. Finally one of my presses is over the 250lb mark. Hopefully it translates to flat bench when we go back. Pull Ups bw x 7,5,4,7 A little better than last time but I still need lots of work. Seated DB Clean and Press 20lb x 10 25lb x 10 27.5lb x 10 30lb x 10 Thougths Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least. IW

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