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IronWorker - SS gone WestSide
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02-01-2010, 09:15 AM
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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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Well my one roomie and I had a bench in our living room. lol He took it with him though.
I've just been working with what I've got. Which so far has been working so long as I can stick to my diet plan and stay away from the booze. (I only had 3 drinks this weekend and 1 cheat meal!) I think that is going to make this monday workout *much* nicer.
When it gets nicer out I'd like to head over to the soccer field about a block away and do some sprints instead of the T-mill.
IW
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02-01-2010, 07:17 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 February 1st/2010
Bench
bar x 10
135lb x 8
165lb x 6
185lb x 3
205lb x 1
220lb 3x3
Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
215lb x 1
235lb 5x3
DB Rows
50lb x 5
75lb x 5, 2x10
Thoughts
Well I kept it in control this weekend and it payed off I think. I think that the only thing letting me continue to make forward progress while in a deficit is by having everything spot on.
That said, it was a tough day.
IW
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02-03-2010, 06:52 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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Wednesday Feb 3rd/2010
BW: 180.5lb
Military Press
bar x 10
95lb x 5
115lb x 3
135lb x 1
145lb 3x3
Switched it up to a 3x3... hope to keep this up for a bit.
Deads
mobility work
70kg x 5
100kg x 4
120kg x 2
142.5kg 3x3
160kg x 1
Still working back to that old PR of 170kg. I think it should come pretty quick when I get back into a surplus diet.
Pull Ups
bw 5x6
I'd like to keep adding volume on these until I can do a set of 10... which I think should be pretty soon. I'd like to develop my back and think these would help with that... more cals will help.
Preacher Curl Machine
1 plate x 10
2 plate x 5
1 + 25 x 10,12,12
1 plate(drop set) x 6
Thoughts
Well I wasn't going to weigh in until friday but I guess we're switching days to saturday afternoon and my weight will not be the same at that time of the day. (I have my bw down to a science... lol) So I weighed today and was pleasantly surprised. Well within reach of my goal weight. I am itching to start easing the calories back up and watch my strength gains come back!
IW
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02-04-2010, 04:10 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 February 4th/2010
Tmill - 40mins
IW
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02-06-2010, 02:18 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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Saturday Feb 6th/2010
Decline Bench
bar x 8
135lb x 8
185lb x 5
205lb x 2
225lb x 2
245lb 2x2
255lb x 1
Front Squats
mobility
bar x 5
135lb x 5
165lb x 3
185lb x 2
205lb x 2
215lb x 2
225lb x 2
Stiff Leg Rack Pull
135lb x 5
225lb x 5
245lb x 5
255lb x 5
275llb x 5
Seated DB Tricep Extension
50lb x 5
75lb 2x5
65lb x 5
Thoughts
Well back squats and flat bench coming up on monday so I tried to keep the volume pretty low. I think it was a pretty solid workout.
IW
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02-08-2010, 07:59 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 February 8th/2010
Bench
bar x 10
135lb x 8
165lb x 4
185lb x 3
205lb x 1
225lb 3x3 (PR)
Ass came off the bench a bit but I'm still damn happy.
Squats
mobility work
bw x 8
bar x 8
135lb x 5
185lb x 3
225lb x 1
240lb 5x3
Underhand BB Rows
135lb 3x8
Superset with...
Suppine Rows
bw - 3x5
Thoughts
Bench PR and back up to my old squat PR next week. Pretty sweet!
IW
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02-09-2010, 09:33 PM
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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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Quote:
Bench PR and back up to my old squat PR next week. Pretty sweet!
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Wicked !
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02-10-2010, 06:33 AM
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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! I see you just hit 3000 posts... nice.
I'm just shy of 2000!
*edit* Just remembered:
Tuesday February 9th/2010
Tmill - 40mins
IW
Last edited by iron_worker; 02-10-2010 at 07:51 PM.
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02-10-2010, 11:06 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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Haha, yup .
You should be able to get 3 more easily.
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02-10-2010, 07:11 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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Wednesday Feb 10th/2010
Military Press
bar x 10
95lb 2x5
115lb x 3
135lb x 1
155lb x 1
165lb x 1 (Old PR... I think)
155lb 2x2
135lb x 7
Well I can't find where I had my old PR. It's either 160 or 165lb... but I hit 165lb *today* so thats what matters.
Deads
mobility work
70kg x 5
100kg x 3
120kg x 2
145kg 3x3
160kg x 1
160kg actually went up easier than last week. It surprised me.
Pull Ups
bw 3x6 2x5
Standing BB Curl
bar x 8
95lb x 3 ...
75lb 3x8
Thoughts
A solid workout I thought. I MP'ed ~92% of my BW. Pretty happy about that. I also DL'ed 196% of my BW after my working sets.
Final weigh in on friday (or monday if the gym is open)... we'll see if I lost that last 1/2 a lb. I am kind of nervous actually.
IW
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