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IronWorker - SS gone WestSide
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09-23-2009, 07:25 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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how did the week of harvesting go?
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09-24-2009, 04:30 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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I worked 75hrs in 6 days... and half of one of those days was a rain day. It was pretty much 14hr days everyday. Lots o' fun.
IW
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09-24-2009, 06:05 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Thursday September 24th/2009
Front Squats
BW squats 2x5
bar 2x5
115lb x 5
135lb x 3
155lb x 1
175lb x 1
195lb x 3
205lb x 3
215lb x 2
195lb x 3,5
Rocked it.
Hanging Leg Raises
bw 4x9
Superset with...
Suppine GHRs
bw 2x10
bw 2x12
Thoughts
1 week left of work, 1 week behind me being single, 1 week until I move back to Saskatoon, 10 days until my new job starts... Should be an interesting next week or so.
IW
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09-29-2009, 06:27 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Tuesday Sept 29th/2009
BW: 189.5lb
Bench
bar 2x8
135lb 2x5
155lb x 3
175lb x 1
185lb x 3
195lb x 3
205lb x 3
215lb x 2
205lb x 2
I got way out of the groove on my first 205 rep and really had to struggle to put it up. I think that put a slight damper on the rest of the work but still was OK.
Chest Supported Rows
45lb x 10
90lb x 10
135lb x 7
125lb x 8,7
115lb x 8
Uni MP
30lb x 5
40lb x 5
50lb x 5
55lb x 5
50lb x 5
I told Kane earlier today I would try this and I did. I love it!
EZ Bar Standing Curls
70lb x 10
75lb x 10,8
70lb x 8,6
Thoughts
I measured my biceps after the gym just for the hell of it and they were spot on 15in. Meh.
IW
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09-30-2009, 04:18 AM
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Rank: Middleweight
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Join Date: Nov 2005
Posts: 2,238
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Quote:
Originally Posted by iron_worker
Uni MP
30lb x 5
40lb x 5
50lb x 5
55lb x 5
50lb x 5
I told Kane earlier today I would try this and I did. I love it!
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Nice. I remember when I did Uni Push Presses it started to turn into a core workout because of the weight of the dumbbells. Its all good as long as it doesn't look like you're doing saxon side bends with only one dumbbell.
fyi, I always do a little uni-clean to get the dumbbell up to my shoulder. I only do that for the first rep of each set for each hand.
__________________
"Pain don't hurt" - Dalton
"NO, this is my squat rack. Go get your own!"
"Damn that's shit heavy" - Wolf
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09-30-2009, 05:19 AM
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Rank: New Member
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Join Date: Sep 2009
Location: yorkshire, england
Posts: 1
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sorry to interupt, but when doing dead lifts which is better straight legs or slightly bent? also is one set of 5-8 reps enough for anybody or just specific to iron workers program?
thankyou
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09-30-2009, 03:58 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Where are you seeing one set of 5-8?
Deadlifts should never be done with straight legs or slightly bent legs. Stiff legged deadlifts should be done with slightly bent legs.
IW
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10-05-2009, 08:19 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Monday Oct 5th/2009
BW: 187.5lb
Bench
bar x 10
135lb x 5
155lb x 3
175lb 5x5
Squats
bw x 10
135lb x 5
185lb x 3
205lb 5x5
Standing Rows
135lb 5x5
Thoughts
Well I moved back to Saskatoon (started a new job today) and so I joined up with a couple buddies that were already going to the gym here. They are doing a 5x5 again.
Squats shoulda been real easy but I haven't done backsquats in ages. They stretched alot and my quads are feeling pretty rubbery. Hopefully they heal up because the plan calls for deads on wednesday....
IW
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10-09-2009, 05:09 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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Friday Oct 9th/2009
Decline Smith Bench
bar x 10
135lb x 5
185lb x 5
225lb (180lb) 4x5,1x13
The number in brackets is the actual weight since the bar is ~weightless. Apparently I started too light cause I cranked out 13. lol
Hammer Strength Squats
2 plates 2x8,1x10
Very different feel but actual able to get pretty low considering its a machine.
Hamstring Curl
40lb 4x8
Hammer Strength Rows
2 plates x 8
2 plates + 10 x 8
2 plates + 20 2x8
Thoughts
It was a machine-tastic workout. lol
I missed wednesday because my dishwasher decided to leak all over everywhere.... ugh. What a mess.
Head home for canadian turkey day 2morrow.
IW
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10-10-2009, 06:04 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Why did you go with the smith ? Just for a change ?
Hope you have a good Thanksgiving.
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