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IronWorker - SS gone WestSide
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02-03-2008, 02:19 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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Sunday Feb 3/08
Squats (heavy day)
- bar x 5 (warmup/stretch)
- 135lbs x 4 (warmup)
- 185lbs x 2 (weight acclimation)
- 205lbs x 1 (weight accl)
- 225lbs x 1 (weight accl)
- 245lbs x 1 PR!
- 255lbs x 0, 255lbs x 1, 255lbs x 1 PR! (thats ~1.51 x bw...nice)
- 215lbs 1x4
- 205lbs 1x5
Well, this might need some explaining. I nailed 245lbs and it felt so solid that I moved up another 10lbs. Then I played mind games with myself and failed on 255 for my first attempt. So I rested again and tried again. I got it but my spotter touched me on the way up so I wasn't sure if I could actually call it my own. I was about to just leave it as is but then I got under again and hit it with no spot. Felt so good! I was pretty burnt for the work sets after but still really happy with 2 PRs in one exercise.
Priority Military Press
-bar x 5 (stretch)
-85lbs x 3 (warmup)
-95lbs x 1 (weight accl)
-115lbs x 1 (weight accl)
-135lbs x 1 (PR!)
-105lbs 2x5
Well I got the weight I was lookin for on my first attempt so I didn't try to go any higher. The rep was real slow but it just kept going so I'll take what I can get.
Bench (volume day)
- bar x 8 (warmup/stretch)
-115lbs x 5
-135lbs x 3(weight acclimation)
-155bs x 1 (weight acclimation)
-170lbs 4x8 (this is more then I weigh now~!)
Didn't think I was going to finish since M.Press was so hard today but I barely squeezed on the last rep.
Pendlay Rows
I think we actually forgot to do these today....oops. Oh well, it took long enough as it was.
Pull-Ups
bw + 17.5lbs 2x5, 1x3
I was just absolutely drained by this point... Try again next time.
Accessory Lifts
Calves
180lbs x 8
270lbs x 5
340lbs 3x10
Put these before bench today to give some arm rest after M.Press.
Hamstring Curls
skipped these in favor of time today
Diet
9:30am - 1.5 scoops of whey in 2/3 cup of oatmeal
10:45 - workout
1:30 -PWO - 1 scoop isolate
2:00- PPWO - chicken wrap, veggies
3:00 - 1.5 scoops whey to hold me over
5:00 - whole wheat pasta, 6 hard boiled eggs, black olives, italian... (not that great lol)
7:00 - chicken breast, veggies, almonds
Thougths
One of the best days I've had in a while. Very draining but definately worth the PRs I made today. Thanks to Eric for suggesting the program to maintain my strength on this cut.
IronWorker
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02-05-2008, 01:50 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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Tues Feb 5/2008
Deads
60kg x 5 (stretch)
80kg x 3 (warmup)
100kg x 1 (weight acclimation)
120kg 3x5
Since we did our heavy single on this we're going to start back into doing some volume work. Might recycle back to a heavy triple next week with a couple sets of 5 after for some volume. This felt pretty good. Definately feelin stronger then I once was.
Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
165lbs 3x5
Might bump this up 5lbs soon. Don't want to get excessive though as its mostly a stretch/form practice.
Accessory
Dips
bw x 5 (warmup)
bw+42.5lbs 3x10
Next time I get to bump to a 45lb plate. Score. Thats a landmark I've been waiting for for quite some time.
Hanging Leg Raises
bw - 1x10, 1x8,1x7
These are really hard but I think they're far better then the cable stuff we were doing before.
Obliques...
Currently on the lookout for a new exercise. We were doing side bends but I've found that its making my "love handle" area bulge out. For now thats fine cause my bf is pretty low but when I put some weight back on they're just gonna look like love handles... Any suggestions for more of a twisting motion exercise?
Pendlay Rows
35kg x 5 (stretch)
45kg x 3 (warmup)
55kg 3x5
Well we forgot about these last day and we had some extra time today since its our short day so we stuck in a light set of these.
Worked on proper form and explosiveness. Felt really good.
Diet
9:30am - 1.5 scoops whey and bowl of oatmeal
10:00am - ECA stack
10:30 - workout
12:00 - PWO - 1 scoop isolate
12:30 - chicken wrap
2:30 - spinach, can of tuna, olives, pickles, mustard
4:30 - 1.5 scoops whey with soy milk, little bit of no fat yogurt
more to come...
Thoughts
About 1.5 weeks out from mexico trip and I'm fricken pumped. Really sick of this diet but I'm gonna try to keep to hold to my guns for the last little bit and hopefully be lookin real good on the beach. Really happy I maintained most of my strength on this cut. Well actually I think I had lost some strength right at the beginning and I've been slowly working back to where I was at before. The shock of my gross diet before to the super clean diet during cutting had a big effect on my body. I'm used to it now and making some slow forward progress.
IronWorker
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02-12-2008, 03:18 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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Tues Feb 12/2008
Deads
60kg x 4 (stretch)
90kg x 2 (warmup)
110kg x 1 (weight acclimation)
125kg 3x5
This was *heavy* but I pushed through and got er done. I dont' think I've ever done heavier then that for reps. Mind you... I haven't really done much for 3x5 deads.
Light Squats
bar x 5 (stretch)
115lbs x 5 (warmup)
135lbs x 3 (warmup)
175lbs 3x5
Upped light squats 10lbs. I thought it would be too much but it went alright.
BB Military Press
bar x 5 (warmup/stretch)
85lbs x 3 (warmup)
95lbs x 1 (weight accl)
105lbs 3x5
This felt pretty good.
Pull ups
bw+20lbs 3x5
No rows = much better pull-up day. Done and done.
Accessory Work
Calf Raises
180lbs x 8
270lbs x 5
350lbs 3x10
Heavy but when isn't it?
Hamstrings
50lbs x 5 (warmup)
85lbs 3x10
Workin my way back up properly on this exercise.
Diet P.S. My diet has been sucking cause I'm leaving for mexico at the end of the week and I don't want to buy groceries again. So, its been alot of shakes.
9:30am - 1.5 scoops whey and bowl of oatmeal
10:30 - workout
12:30 - PWO - 1 scoop isolate
1:00 - tuna wrap and broc.
3:00 - 1.5 scoops whey
4:30 - 1.5 scoops whey in soy milk + almonds
6:00 - 1.5 scoops whey in water.... holy hell thats alot of shakes
I'll try and eat some real food soon before I waste away.
Thoughts
Well this is the final week before Cancun and I'm feelin pretty good about it. I'm mostly maintained my strength and even gained about on some exercises over my cutting cycle. I'd get some pictures up for you guys but I'm waiting for this damn skin irritation to clear up after I got my chest waxed! lol It better go away before the trip or I'll be very mad/sad.
IronWorker
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01-30-2008, 11:50 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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It's not an area of the back you should play around with. Inflamed nevers and such tend to resolve themselves but it may be worth checking out.
Quote:
As for the MP being a PR, I was just not sure since its the first time I've done that much weight but I know I could have done it before. Probably could have done more on a different day. But I'll take it either way.
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That's why they're called PR's . We don't have PPR's (potential PR's). "Hey, I got 300X3 today; that's a PPR of 305 or so." Then there's the PUPR (parallel universe PR)....
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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01-30-2008, 06:34 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Haha that's funny. I found a formula in FLEX that predicted 5 people's bench press 1RM at 98% accuracy based on a 5RM. And another formula that predicted squats/deads at 94% accuracy. I told a friend and he figured what his would be...and he went around telling people that they were his maxes.
Good work though. PRs are always good. What is your PR for power curls?
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01-30-2008, 07:51 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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lol that is lame. If you haven't actually lifted it then its not a PR. Even if you're staying on the "safe side of estimation". But ya, power curls...gay.
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02-03-2008, 06:35 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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nice work dude.
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02-03-2008, 09:08 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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Thanks man!
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02-05-2008, 03:17 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Cable wood chops are great. Prone russian twists or barbell russian twists.
Remember that the rotation is from the hips and the upper back. Not the low back. Good idea. Will work the internal obliques on one side and the external on the other.
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02-05-2008, 06:23 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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i would also go with the russians....work quite well for me...and try the overhead side bends if you haven't...killed me the first time i did them.
i recycle the 3 of them...works good.
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And when you seek forgiveness
You will see there is no god
And for all eternity
You will cry my name
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