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. :biglaugh:

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. :D

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

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

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

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

Why did you go with the smith ? Just for a change ?

Hope you have a good Thanksgiving.

happy turkey day canucks!

I'm just following my buddy's program and thats what they do. Monday is bench/squats/rows wed is DLs and... I forget, and friday is kinda of just an accessory day.

And a good Thanksgiving to you as well.

IW

Its monday! lol But thanks!

Ok guys, its time to get my diet in order. What does everyone use to track their diet?

Old school pen/paper/calculator?
Spreadsheet?
Red point?
Fit day?

I'm looking to start leaning out towards decemember and I'd like to be pretty lean by February (~10%). (I'm going on a family holiday early jan and a trip to Puerta Plata in mid february with my friends)

My stats right now are:

190lb (+/- 2lb)
BF% : Estimated 16% (+/- 1%)
Height: 6'

I don't have a caliper but I'm considering getting one. I could get some arm/chest/thigh measurements if needed.

I'm guessing I'm going to need a good food scale. Where should I get one? I had one before and it was not accurate at all.

I've been hovering around in this "middle ground" for too long where I'm kinda sorta doing something but not really. I've just been sort of maintaining my current level of fitness... which is not what I would consider ideal. its time to get my act together and start to eat like I mean it. I'm living on my own again so now is the perfect time to do it.

Give me any thoughts you have.

Thanks,

IW