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iron_worker 09-06-2007 05:49 PM

IronWorker - SS gone WestSide
 
Well summer working out didn't go too well cause I was working around small towns so I did some cardio stuff but no access to weights while staying in crappy hotels.... Boo so my lifting has suffered but I did get to the gym in my hometown for the last month or so with a buddy so I at least got acclimated to lifting again.

Class started this week so its time to start up the starting strength program. I need to bring up my strength numbers and would like to add some bulk too. I'll be doing this program till probably xmas for sure.

Here is what we did today and remember I started fairly light so I'd have room to improve and so I could nail the form.

My current weight is 170lbs and I'm right at 6' tall. So I'm pretty lanky and I'd like to fill out some before spring break trip! I'd tell you my bf% but my little hand held thing is busted soooo too bad ha.


Workout A

bench - bar x a few? (warmup/stretch)
- 115 x 8 (warmup)
- 135lbs 3x5 (working sets)

squats - bar x 10 ish (warmup/stretch)
- 115 x 7 (warmup)
- 135lbs 3x5 (working sets)

standing rows
- bar x a few? (warmup/stretch)
- 95lbs x 10 (warmup)
- 115lbs 3x5 (working sets)

Accessory Lifts

Dips
- bodyweight 3x10 (I figured my tris were already warm from bench)

Sitting Skull Crushers (with dumbell)

- 40lbs x10 (too light)
- 45lbs 3x10 (felt pretty good so I'll work from there)

Leg Raises (one in the middle and one off to each side)
- completed 5 cycles middle left right for 3 sets

Cable Ab pull down

- 70lbs x 10 (too light)
- 90lbs x 10 (too light)
- 120lbs 3x10 (much better)

Felt really good to get back to the gym. Hope someone will check this out and comment on it if necessary.

I was gonna ask about how wide should I grip on rows? I was just doing the same grip as bunch since its the opposing exersize.
Also, should accessory be 3x10 or more 3x5 stuff?
One more question, when working abs is it good to have high reps or low reps?
Thanks for any help you can give.

Iron Worker

Ross86 09-07-2007 09:43 PM

For the accessory stuff...it kind of depends on the exercise. For abs high reps are ok to tone, but to build big abs, you'll need to do weighted exercises. Squats, dead lifts, etc will take care of your abs. From the workout you posted, it doesn't look like you did any exercises to target your back.
You'll be better off choosing a workout program from this list:
http://www.bodybuilding.net/training...-list-210.html

Get your diet right also. Without a good diet, most of your lifting will be for nothing. Here is a good reference for bulking:
http://www.bodybuilding.net/nutritio...bulk-1159.html

Looking forward to hearing about some good results
Keep us posted

iron_worker 09-08-2007 06:32 PM

Well I somehow managed to get sick so I haven't been back to the gym but I'm hoping to get back at it tomorrow. As for stuff for the back, I'll be doing deadlifts on that day and I could do reverse hypers for an accessory. My eating has sort of suffered due to being sick but I'm trying to get back on track.

EricT 09-09-2007 08:34 AM

On your rows just choose a neutral grip. Not too wide not too narrow.

The ab work you've chosen is fine. I will point out that IW is doing weight ab exercises, cable abs obviously and hanging leg raises can well be considered "weighted" unless you have feather legs. Stick with moderately high reps and don't do any accessories at 3x5. You might want to cut down the total sets of ab work right now, though and it may be prudent to cut it down to a minimum to see how things go and then build it up.

Get 8 or more reps on that and accessories. I would not do an additional tri extension after dips like that. Remember you are doing some type of pressing three times a week. So bench, dips, and tri extension is tricep overkill on the first day. Go anywhere from 8 to 12 reps on this stuff and you'll be fine.

Don't add "back" like extension until you see how things are going. If you are progressing on deads and squats with good form then there is likely no need for additional back work. You do assistance stuff because it's needed to advance your primary lifts.

Sorry to hear you're sick. Me too. Hope you feel better soon.

iron_worker 09-09-2007 11:20 AM

Thanks Eric. You always have insightful comments especially in these journals.

So basically you're saying keep it real simple to begin with and add on later as needed if gains are slowing or stopped. Alright well I'll cut it down to just dips for now and perhaps just one ab exercise.

I'm heading to the gym tonight despite my head cold (at least my body isn't aching all over anymore :) ) Here's my plan:

Deads 3x5
Squats 3x5
Standing Military Press 3x5

Pull ups 3x10
We used to do preacher curls after this but maybe I'll skip that for this time. What do you think?

EricT 09-09-2007 11:44 AM

^^^You're welcome. Yeah pretty much what I'm saying....keep it simple and add when needed. I meant to say 8 to 12 reps for "accessories" btw, not 6 to 12 (just in general).

Do 1x5 for deads. 3x5 is too much for this. To train the deads it is feasible to progress by increasing denstiy and adding reps here and there as long as this is not inducing a high state of fatigue or you can add a set after a good rest in lieu of increasing load. There are legitimate reasons for doing this. However for straight load progression just stick to 1 set of 5.

I would also point out that although Rip says, rightfully, that deads and squats can be increased by much larger increments than pressing exercises, etc. it is not always the best idea to increase load on these this quickly. As I've said before, quicker is not always better. One thing that people fail to recognize is that interjoint coordination changes as the load increases pretty much no matter who you are. What that means is as you increase the load very quickly week to week the relationship between the lower extrmeties move and the lumbar rejion especially will change in response to the increased load. No matter how much you try to adhere to a precscribed method and form this will pretty much happen. This is why some people feel like their "form is breaking down" as they progress in SS.

Problem is the relatively small changes can be big in terms of injury potential for the unconditioned muscles because of changes in starting length, etc. That's really one of the drawbacks of the starting strenght program in general. All of this applies to squats also.

Definitely a good reason to keep deadlifts to 1 set since the average beginner will be increasing the load very very quickly. When you couple this increase in load with mounting fatigue it's not a good prescription. Even without this deads are going to be the most metabolically demanding thing you do.

This is all just general stuff and not necessarily aimed at you in particular since we have a bunch of guys doing SS.

For ab look at Hunter's journal and see what he's doing now and what I posted in that (just so I don't have to repeat myself :)

EricT 09-09-2007 11:46 AM

OH and yeah I'd skip the preacher curls so you can concentrate your efforts on working the pullups/chinups. All the curls will do at this point is potentially interfere with those.

iron_worker 09-09-2007 03:33 PM

Well I have been doing deads before... except we did more like 3 sets of 5-8 reps... So do I still need to stick with one set? That seems awfully low.

EricT 09-09-2007 03:56 PM

That's good, I think, that you were doing deads like that before. But it's not low in the context of what you are doing. Keep in mind that on alternate weeks you'll be doing deads twice a week since I take it you are following an ABA format.

iron_worker 09-09-2007 04:11 PM

Hmmm well I spose you're right. I'll try out this 1x5 with some good warmup sets to start. See how that goes for a few weeks. Seems like the weight should be awfully close to your 1rm.

EricT 09-09-2007 04:44 PM

If you want to do more, say starting with two sets instead of one then you need to reduce the frequency of them. You would want to have it set up some you have a Mon, Wed, Fri workout instead of only two workouts alternating. That will work better for a little more volume on deads.

iron_worker 09-09-2007 07:09 PM

Sunday Sept 9/ 2007

I thought today went pretty good considering I was sick all weekend and not eating as well as I should etc. I tried the 1x5 deads and it still got me sweating pretty good despite the low reps.

Here is the breakdown:

Squats
bar x 8 (warmup)
115lbs x 6 (warmup)
140lbs 3x5

I thought squats felt real solid. Focused on keeping nice form
(knees stay apart and drive off the heels etc) and making sure I get my ass in the weeds. Definately going up again next time.

Deads
50kg x 7 (warmup)
65kg x 5 (warmup)
80kg x 4 (warmup)
110kg x5 (approx 245 lbs)

Deads felt good. I did all the warmup cause I didn't want hurt my back. Held my form solid but my grip was slipping a bit. I think its cause I was using straps on my other plan. I did 2 reps of the work set double overhand and switched to opposing after that for the last three. Guess I'll have to work on that. I'll go up in weight next time. Haven't decided if I should go up 5kgs or 2.5kgs. (depends if I can find the small plates or not I spose)

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
85lbs 3x5

These felt decent but presses always are tough on sick days I find. Or at least I notice it more. Overall I thought it was okay and I'll go up 5lbs next time.

Pull ups - Don't really know how to warm up for this so I just did it

BW (170lbs or so) 3x5 - Felt pretty strong. I made sure to let my weight drop all the way down. Not sure if this is right but it made it harder and didn't hurt my elbows so I thought it should be good. Any comments on that? I guess I'll add the belt and throw on a few pounds next time or are these sposed to be 3x10? I couldn't remember.


Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 10 (warmup)
230lbs 3x10

Also, the numbers probably don't actually mean anything since its a machine so I'll just use them for reference.

We weren't really sure what to do with the weights on this one as it was our first time using it so thats what I ended up with. Might have been a few too many reps but oh well. Got a good burn in the calves.

And that concludes my sunday sickness day workout. The first run through of workout B. Comments and suggestions welcome. Thanks for reading.

iron_worker 09-12-2007 03:54 PM

Wednesday Sept 12/07

Was feeling pretty tired all day and I didn't bring my energy drink to get my ass moving before the gym. Also, didn't eat enough today. I really have to nail down my diet now. I've got the workout plan now I just need sleep and food.

Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 8 (warmup)
- 140lbs 3x5 (working sets)

Bench felt really solid. Hammered through with no problems. Probably could have done another 2 sets but I refrained.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 8 (warmup)
- 145lbs 3x5 (working sets)

Squats felt a bit shaky for some reason. I'm thinking my tired body was to blame. Also I kept having a problem with my toes turning out a bit as I go really deep. I tried to widen my stance a bit to see if that would help but that seemed to make the squats much tougher. hmmm.

standing rows
- 95lbs x 10 (warmup)
- 120lbs 3x5 (working sets)

Hammered these out no problem. Are you supposed to be pausing at the top of these?

Accessory Lifts

Dips

- bodyweight + 5lbs 3x10

Felt kinda stupid with a weightbelt with a 5lb on it but o well, it did the trick. I didn't know if I was gonna finish the whole 3x10 but I hammered through at the end.

Cable Ab pull down

- 80lbs x10 (warmup)
- 110lbs 3x10

This time for the cables, we tried a different method. Bending out away from the pulley works much better. Better ROM and more consistent weight on the abs.


Iron Worker

iron_worker 09-13-2007 03:10 PM

Well I felt bad for not eating like I should so last night I cooked up a whole bunch of potatoes, pasta, chicken, and egg whites. Now I can just grab some stuff and take it to school with me.

Here is what I ate today

8am - Bowl of cereal and a banana ( I am planning on getting a weight gainer shake for a quick boost in the morning)

10am - Chicken Breast and a potato

noon - 6 egg whites, apple, OJ

2 pm - chicken breast, spaghetti

4pm - Can of tuna with one of those packages of noodles ( without the salt)

6pm - Hasn't come yet but I plan on having a couple fish steaks and some vegetables

8pm - Probably some more spaghetti and egg whites


How does that look as a days worth of food?

iron_worker 09-14-2007 02:55 PM

Friday Sept 14/ 2007

Squats
bar x 8 (warmup)
115lbs x 6 (warmup)
150lbs 3x5

Felt a little tired on the last couple reps but I made sure I kept my depth and pushed em out. I'll be going up again on this. It feels nice to progress.

Deads
50kg x 7 (warmup)
90kg x 5 (warmup)
115kg x5 (approx 253 lbs)

Well I couldn't find the 1.25kg plates so we went ahead and did the 5kg jump this time. I got out all the reps but I found myself seperating leg movement from back movement. I think this may also have been related to doing too high of reps with warmup. I think I'm gonna do like 40x6, 60x4, and 80x2 for warmup next time and see if that feels better.

Standing Military Press
bar x 8 (warmup)
65lbs x 5 (warmup)
90lbs 3x5

I hammered these out no problem. Hittin up 95lbs next time. Woot.

Pull ups -

BW x2 (quick set to get the blood going... dunno how else to do it)
BW+ 5lbs (175lbs or so) 3x5

The last rep was a struggle but I think it counts. I'll go up next time and see what happens.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
240lbs 3x10

Felt strong on these despite the 10lb jump. I think today went well and I've been eating like a horse lately so that probably helps.

Here is what I ate today so far

8am - bowl of cereal (really need that weightgainer shake for this time)

10am - big bowl of macaroni and chicken breast mixed in (too big maybe)

noon - chicken breast and some spaghetti

2pm - couldn't eat cause I felt real full and didn't want it to hinder my gym performance at 2:30 so I just had an energy drink to pep me up which helps alot

4pm - Had two wraps with sliced up egg whites and pickles and spinach and a potato cause I might not keep up my eating as good 2nite since I'm going out

Hopefully I get one more meal in before I head out 2nite but overall I'm happy with today's progress.

I see people have stopped responding so I must have a boring routine or something. lol O well, I'm keeping this mostly for my own good to monitor my weights and macros. thx for watching

IronWorker

iron_worker 09-17-2007 02:31 PM

Monday Sept 17/07

I tried out an ephedrine and an energy drink today before the gym...dunno if the ephedrine helped or not but I did sweat alot.

Oh yeah, weighed in again at the end of the workout... I was at 173-174lbs which is pretty much 3lbs more then a week ago. Don't know if its the innacuracy of the scale or not but if not then...whoa, might need to go easy on the cals.

Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 7 (warmup)
- 145lbs 3x5 (working sets)

Again, felt pretty strong on this. Looking forward to hammering through for as long as possible and make some good gains.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 6 (warmup)
- 155lbs 3x5 (working sets)

Squats always seem to feel heavy to me but I did manage to do all the reps and got way down so I'll see its good. Good progress here.

standing rows
- 95lbs x 8 (warmup)
- 125lbs 3x5 (working sets)

Felt good and solid on the rows. Held my form nice and steady and made sure to hit the abs every rep.

Accessory Lifts

Dips
- bodyweight + 10lbs 3x10

Dunno if I should keep going up 5lbs at a time or switch to 2.5 but I think I'll continue with 5lbs till I still and then drop back.

Cable Ab pull down

- 80lbs x10 (warmup)
- 110lbs 3x10

Nothin to report here other then should have went up to 120lbs.

On the whole I'm feelin pretty good with my workout progress. I'll just keep givin er' shit till I stall out I guess. I'm hoping that doesn't come for quite some time but we'll see.

My diet today looked like this:

10am - Weight gainer shake and a banana

noon - 2 wraps with a can of tuna and some BBQ sauce + pickles (don't try this at home lol...not so good) and an apple

2pm - burger, energy drink and an ephedrine (Pre workout)

2:30 workout

PWO - weight gainer shake

PPWO - 2 fish steaks and a can of green beans

7-8pm ish -Gotta go do some hw tonight and I'm bringin some noodles and tuna for a snack.


Comments or suggestions would be appreciated. Thx.

Iron Worker

iron_worker 09-19-2007 04:25 PM

Wed Sept 19/ 2007

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
160lbs 3x5

For some reason my first set sucked pretty bad. Leaned way forward on the last rep and felt pretty awkward overall. But I really focused on my breathing and pushing off my heels and finished the last two sets hard. Going up again. Woot!


Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
112.5kg x5

I found the 1.25kg plates so we decided to drop back and try to nail our form out a little better. This felt better so I think I'll try to go up from here with the 2.5kg jumps. Really gotta concentrate on keeping my ass down tho. Scared I'm gonna hurt my back if I let it slip too far one of these times.

Standing Military Press

WHAT THE HELL! I completely forgot about doing these! Holy crap, I should have known too cause I said "wow, quick workout today." as we were leaving. Dummy! Not sure if I should pick them up on friday again... on bench day...? We'll see.

Pull ups -

BW+ 10lbs 3x5

Last rep I used a little leg movement to get going but I think I'll go with it. Might have to start 2.5lb increases.

Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
245lbs 3x10

Felt pretty good, nothing too special to report. Guess I thought I should add those weights are plus BW.



Diet

9am - Banana and a weightgainer...mmmm

noon - can of tuna and noodles

2pm - burger, energy drink, 2 ephedrine (this little combo has a hell of a kick! woo!)

PWO - Forgot my shake at home but I had it right when I got home after the gym so hopefully thats ok.

5pm- 6 perogies and a chicken breast

I'll have something else to eat later at 7:30 or so and maybe a shake right before bed.

IronWorker

iron_worker 09-21-2007 02:51 PM

Friday Sept 21/07


Workout A


bench
- bar x a few? (warmup/stretch)
- 115 x 6 (warmup)
- 150lbs 3x5 (working sets)

The first set always seems heavy then they just get better. Last year I was at 155lb 5x5 so I'm lookin forward to blowin by this soon.

squats
- bar x 10 ish (warmup/stretch)
- 115 x 6 (warmup)
- 165lbs 3x5 (working sets)

Still going up. Awesome.

standing rows
- 95lbs x 8 (warmup)
- 130lbs 3x5 (working sets)

Finally going up to the 45 plates next time! Woo.

Military Press

-bar x a few (warmup)
-65lb x 6 (warmup)
-95lb 3x5 (working sets)

Squeezed this workout in here even tho it doesn't belong but I had to since I forgot it wednesday. Finally moved up to 25lb plates. Nice.

Accessory Lifts

Dips
- bodyweight + 12.5lbs 3x10

I did the 2.5lb jump cause I thought with the added military press it would be harder. My partner says I don't quite make it to 90 degrees on my elbows when I do this. I go as low as I can without it hurting. It hurts under my collar bone. Is this bad?

Cable Ab pull down

- 60bs x10 (warmup)
- 120lbs 3x10


Diet:

8am - Weight gainer shake and a banana

10am - Ravioli and ground beef

noon - ravioli and ground beef

1 - energy and an ephedrine

1:30 - workout

PWO - weight gainer shake

4:30 - noodles and tuna

I'll try to eat once more before I head out 2nite.


Iron Worker

Pitysister 09-21-2007 03:27 PM

i'm going to reply just for the sake of replying...because hey....we all have needs :)


have you ever had a broken collar bone? if so...maybe that little pain is something that will be with you forever...

iron_worker 09-29-2007 09:19 PM

Well its a no to breaking my collar bone but I have bigger issues now...

My father passed away on saturday sept 22/07 at the age of 52 (P.S. I'm 21)....I've been home for a week and just got back to school. I'm kinda lost as to what to do now... My friend took me to the gym on thursday and we worked the big three and I managed to do some sets... set some PRs actually. Maybe the anger helps...

Here is what we did

Bench
155lbs 3x5
175lbs x 3RM (couldn't do 175x1 at the end of summer and I probably could have done more reps but I held back for some reason.)

Squats
175lbs 3x5 (jumped up 10lbs cause this gym didn't have 2.5lb plates but it felt good nonetheless)

Deads
245lbs 1x5
295lbs x1RM (New PR)
315lbs x1RM (missed)

It felt good to blow out some steam at the gym and be sore the next day. Of course, my eating has sucked as far as protein...lots of calories tho.... So hopefully I didn't catabolize too bad. I think the fat came on pretty hard tho. Oh well.

Just wondering if any of you guys have any experience with this. My father and I were very close I would say and I believe he was a good man. Approximately 800 ppl attended his funeral or "tribute" as I've been calling it.

Maybe this will drive me harder in the gym. Just lookin for some support or advice I guess.

Thanks for reading,

IronWorker

Pitysister 09-30-2007 05:49 PM

losing a parent is not something i want to go through...ever. but i've had a few friends who have...and it took a long time for life to go back to normal...

my condolences man...keep your head up...and keep the memories fresh in mind...though they will hurt for awhile....

big :( my friend.

iron_worker 09-30-2007 08:32 PM

Thanks man. I'm tryin to hang in there.

HIThopper 09-30-2007 08:41 PM

Iron worker

Im really sorry to hear your tragic news, there is nothing on this planet that can prepare you for what has happened, all I can say is try to stick with those that mean the most to you and stay as strong as you can through all of this.It will hurt alot for a long time but hang in there.

My deepest sympathy to you and yours mate.

Take care HIThopper

iron_worker 10-01-2007 04:08 PM

Monday Oct 1/ 2007

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
135lbs x4 (warmup)
180lbs 3x5

Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
115kg x5


Standing Military Press

bar x 8 (warmup)
75lbs x 5 (warmup)
100lbs 3x5

Pull ups

BW+ 15lbs 3x5


Standing Calf Raises (machine thing)

90lbs x 10 (warmup)
180lbs x 6 (warmup)
250lbs 3x10


Diet

10:30am - cinnamon bun + weightgainer

12:30 - Shake again .... blah

2:30 - energy drink

4:00 - workout

PWO - shake again.... horrible day for diet... didn't prepare anything

PPWO - chicken breast and noodles

later... who knows?
IronWorker

iron_worker 10-03-2007 09:20 PM

Wednesday Oct 3/07


Workout A

bench
- bar x a few? (warmup/stretch)
- 115 x 6 (warmup)
- 160lbs 3x5 (working sets)

This was the last weight I finished last year for my 5x5 program. Lookin forward to blowin by!

squats
- bar x 10 ish (warmup/stretch)
- 115lbs x 5 (warmup)
- 135lbs x 2 (warmup)
- 185lbs 3x5 (working sets)

These seemed pretty heavy but I did it. Really happy here.

standing rows
- bar x 8 (warmup)
- 95lbs x 6 (warmup)
- 135lbs 3x5 (working sets)

45lb plates done and gone. Nice.


Accessory Lifts

Dips
- bodyweight + 15lbs 3x10

Its still hurting under my collar bone. Don't know what I'm doing wrong.

Cable Ab pull down

- 60bs x10 (warmup)
- 130lbs 3x10


Diet:


10am - Weight Gainer

noon - noodles and tuna

2pm - noodles and tuna

4pm - ephedrine and energy drink

4:45 - Workout

PWO- shake

PPWO - stir fry with chicken and pasta

8:30 - chicken and noodles

10:30 - shake


Iron Worker

iron_worker 10-05-2007 03:26 PM

Monday Oct 1/ 2007

Squats
bar x 6 (warmup)
115lbs x 5 (warmup)
135lbs x3 (warmup)
165lbs x1 (warmup)
190lbs 3x5

Can't believe these are still going up but they are. I said at the beginning to my buddy that I'll be real happy when I'm doing
205lbs 3x5 and I'm damn close. Sweet!

Deads
40kg x 6 (warmup)
60kg x 4 (warmup)
80kg x 2 (warmup)
117.5kg x5

Still struggling with the form but its not hurting so I don't know if its a huge problem or not. Legs want to straighten out first then back...


Standing Military Press

bar x 8 (warmup)
75lbs x 5 (warmup)
105lbs 3x5

This was a pretty good struggle to the last rep but I squeezed it out. Nice.

Pull ups

BW+ 17.5lbs 3x5

I think this and presses are hurting my elbow...I'm kinda worried about this. Also, was wondering about switching grips. Currently I'm doing hamemr grip but was wondering what the difference between that and standard grip (like holding a barbell for curls) would be?

Standing Calf Raises

90lbs x 8 (warmup)
180lbs x 6 (warmup)
255lbs 3x10


Diet

8am - weightgainer + some banana bread

10am - Noodles and tuna

1:00pm - noodles + *large* chicken brest

2:30 - ephedrine + energy drink

3:30 - workout

PWO - shake again

PPWO - lasagna and celery

later... who knows?


IronWorker

iron_worker 10-10-2007 02:47 PM

Max Day
 
Wednesday Oct 10/07

We decided to try a max test day since we've been doing this for about 6 weeks now. Here are the results...


Workout A

bench
- bar x a few? (warmup/stretch)
- 115lbs x 5 (warmup)
-135lbs x 3 (warmup)
-165lbs x 1 (weight acclimation)
-185lbs x 1 (weight acclimation Sort of?)
-205lbs x 1 (missed...damnit)
-195lbs x 1 (missed again...too burnt out)

Well can't say I'm exactly happy with this since I hammered 185lbs no problem. Felt really strong then went to 205lbs and just sucked out hardcore. I struggled on 205lbs for a while and burnt myself out pretty bad so I couldn't do 195lbs which I'm sure I could have done if I had just gone from 185 to 195 directly. Grrr, what a piss off. I may add in a bench set on friday to try this again. I really wanted to crack that 200 barrier.

squats
- bar x 10 ish (warmup/stretch)
- 135lbs x 5 (warmup)
- 185lbs x 1 (weight acclimation)
- 205lbs x 1 (max attempt ... nailed it)
- 225lbs x 1 (max attempt ...quite solid)
- 245lbs x 1 (missed)
- 235lbs x 1 (missed)

Well I'm happy I got the 225lbs but I think I got a little over anxious with the 20lb jump to 245lbs. I think had I gone directly to 235lbs from 225lbs I would have got it. O well, good progress here from last year. Up 20lbs on my max. Gotta learn how to read my body a little better.

standing rows
- bar x 8 (warmup)
- 115lbs x 3 (warmup)
- 135lbs x 3 (weight acclimation)
- 155lbs x 3 (3RM max attempt...easy)
- 165lbs x 3 (3RM max attempt...nailed it)
- 175lbs x 3 (3RM max attempt...finished strong)
- 185lbs x 3 (3RM max attemnt... form slipped)

I will call 175lbs my new 3RM for this. Feeling pretty strong about that. Didn't think I'd get that high.


Accessory Lifts

Dips
I called these off cause my elbow was killing me. :wtf:


Cable Ab pull down

- 80bs x10 (warmup)
- 130lbs 3x10


Diet:


10:30am - Weight Gainer

noon - spag. and chicken breast

2pm - double burger, 2 ephedrine, energy drink

2:30 - Workout

PWO- shake

PPWO - Chunky Beef Soup

6:30 - beans and tuna

8:30 - shake


Iron Worker

Pitysister 10-10-2007 03:59 PM

your elbow doesn't pain you at all on bench?

iron_worker 10-10-2007 11:02 PM

Only a little bit but that could be cause that was the first exercise.

iron_worker 10-13-2007 03:36 PM

Friday Oct 12/ 2007

Bench
bar x 8 (warmup)
115lbs x 5 (warmup)
155lbs x1 (weight acclimation)
165lbs 3x5

I was gonna do another max day but I wasn't recovered completely so I just did my 3x5. Worked out ok.

Deads
40kg x 6 (warmup)
80kg x 4 (warmup)
120kg x 1 (weight acclimation)
140kg x 1 (new PR!) --> 308lbs

Squats
bar x 8 (warmup)
115lbs x 5 (warmup)
135lbs x4 (warmup)
195lbs 3x5

Standing Military Press
bar x 8 (warmup)
75lbs x 3 (warmup)
105lbs x 3
115lbs x 3 (new 3RM)

This could have been better but I did that bench exercise today so it kinda sucked. O well, it'll be better next time.

Pull ups

BW

I reset to just my body weight and changed my grip to regular style. I'm hoping this helps my elbows.


Standing Calf Raises

90lbs x 10 (warmup)
180lbs x 6 (warmup)
260lbs 3x10

I can't remember what I ate cause that was yesterday but it was something similar to my usual. So use your imagination... lol

IronWorker

Pitysister 10-13-2007 03:57 PM

nice job on the pr dude....

iron_worker 10-15-2007 03:30 PM

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


Iron Worker

EricT 10-15-2007 04:02 PM

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.

Pitysister 10-15-2007 04:16 PM

Quote:

Originally Posted by iron_worker (Post 43165)
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 :)

Pitysister 10-15-2007 04:17 PM

Quote:

Originally Posted by Eric3237 (Post 43169)
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.

iron_worker 10-16-2007 05:57 AM

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.

iron_worker 10-17-2007 07:39 PM

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


IronWorker

iron_worker 10-19-2007 02:37 PM

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?


Iron Worker

iron_worker 10-22-2007 09:15 PM

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


IronWorker

iron_worker 10-24-2007 02:51 PM

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?


Iron Worker


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