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Personal Journals discussion on IronWorker - SS gone WestSide, within the Members Section; Wed Feb 4th/2009 5 mins on the bike 25 mins rowing (5.5km) I wore gloves today. So much better. IW...


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Old 02-04-2009, 05:51 PM   #821
iron_worker
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Wed Feb 4th/2009

5 mins on the bike

25 mins rowing (5.5km)

I wore gloves today. So much better.

IW
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Old 02-04-2009, 06:03 PM   #822
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I can imagine you rowing a row boat down a frozen street in Saskatoon.
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Old 02-04-2009, 06:30 PM   #823
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Ha! That might be more fun than rowing in the gym. Cardio is so boring!
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Old 02-05-2009, 06:33 PM   #824
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Thursday Feb 5th/2009

Weight: 189lb Hopefully it stays down this time. ha

DE Deficit DL
-bar x 5
-60kg x 5
-80kg x 3
-95kg 8x2


Back Extensions
bw + 25lb x 10
bw + 35lb 4x10


Oblique Flexion/Stability Supersetted
4xAMAP

Thoughts

Quick workout.

IW
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Old 02-08-2009, 07:10 PM   #825
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Sunday Feb 8th/2009

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

Pendlay Rows
20kg x 10
40kg x 10
60kg 4x10


Tricep Deadlift
40lb x 10
60lb 3x10
70lb 1x10


Seated DB Curls
25lb x 10
27.5 x 10
30lb x 10
32.5lb x 10


Thougths

Well comparing last time I did this workout's numbers to this week it seems I did a bit better. Felt like an overall solid workout.

Latest plan is to start an 8 week cycle of strength and hypertrophy.

4 weeks hypertrophy - 4x10, 3x8, 5x5 etc

4 weeks strength - 7x1, 5x2 (pretty much what I'm doing now)

The plan is to start a the first hypertrophy cycle when my buddy gets back from cancun in a couple weeks. (which I'm not going to this year.... wah!)

Do you think for the hypertrophy cycle we should add in more exercises to really bump up the volume?

IW
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Old 02-08-2009, 07:22 PM   #826
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you could throw in some isolations....shoulder health stuff....yada..yada.

cancun would be nice....how's your weather been lately?
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Old 02-08-2009, 08:07 PM   #827
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Good idea on the isolations. I like your thinking.

Ya Cancun was F*ing awesome last year. Its probably a good thing I decided not to go since I lost my job shortly thereafter. I'm hoping to have something lined up again soon but who knows.

The weather here lately has been pretty nice actually. Right around freezing and sometimes a bit above. Pretty warm for feb.

IW
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Old 02-08-2009, 08:16 PM   #828
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yeah, we hit like mid forties yesterday and today...F style. i'm really ok with this shitty snow disappearing
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Old 02-10-2009, 07:34 PM   #829
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Tuesday Feb 10th/2009

Weight: 186.5lb Way down... I dunno what to think about this diet anymore.

Squats
-bar x 8
-135lb x 5
-185lb x 3
-205lb x 2
-225lb x 1
-255lb x 1
-275lb x 1
-285lb x 0


Leg Raises
bw x 10
bw 3x8


Thoughts

Felt like a POS all day and worked out like a POS. I had no drive and no motivation.

IW
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Old 02-11-2009, 06:20 AM   #830
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Quote:
I dunno what to think about this diet anymore.
That was what happened to me, so I stopped. So you are having carbs before or after your workout, right?
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