Hey there!
It looks like you're enjoying our bodybuildng forum but haven't created an account yet. Why not take a minute to register for your own free account now? As a member you get free access to all of our bodybuilding forums and posts plus the ability to post your own messages, communicate directly with other members and much more. Register now!
Already a member? Login at the top of this page to stop seeing this message.
|
IronWorker - SS gone WestSide
 |
|
10-06-2010, 06:23 PM
|
 |
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Wednesday October 6th, 2010
Military Press
bar x 10
65lb x 8
85lb x 8
95lb x 5
115lb x 3
125lb x 3
135lb 2x2
95lb 4x10, 1x8
Once again my MP is quicker to heal than my bench for whatever reason. Still pretty damn weak though.
DB Row
42.5lb x 8
55lb x 10
60lb x 10
65lb x 10
70lb x 10
Thoughts
I think I'll set my MP max to 145-155 for next week and see what happens.
IW
|
10-08-2010, 07:22 AM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Friday September 10th, 2009
5/3/1 - Cycle 3R(Rehab) - Day 4 of Week 1
BW: 186.2lb
Squats
mobility
bar x 10
95lb x 5
125lb x 5
150lb x 3
165lb x 5
190lb x 5
215lb x 5 (+3)
Standing Hamstring Curl
35lb x 10
40lb x 10
45lb x 10
50lb 2x10
Thoughts
Well my back was still damn tight from deads so I wans't able to go as hard as I wanted.... oh well. Next week.
IW
|
10-11-2010, 06:48 PM
|
 |
Rank: Light Heavyweight
|
|
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
|
|
Are you foam rolling at all ?
|
10-12-2010, 01:19 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
I am not. Should I be?
IW
|
10-13-2010, 12:14 AM
|
|
Rank: Light Heavyweight
|
|
Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
|
|
Yes !
Quote:
|
Well my back was still damn tight from deads so I wans't able to go as hard as I wanted
|
Daily if you have to . You don't want to be tight at all.
It will hurt like fuck at first but after a few weeks it wont hurt a bit until you go to a harder roller.
__________________
Cheap and good bulk supplements from Canada Protein
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
|
10-13-2010, 08:13 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Wednesday October 13th, 2010
BW: 186.2lb
Bench
bar x 10
115lb x 8
135lb x 5
155lb x 5
175lb x 3
185lb x 3
195lb x 1
165lb x 8
115lb 5x10
Well almost no pain benching today but I'm WEAK!!! My right side is flopping all over the place... Oh well, have to (re)start somewhere.
Squats
mobility
bar x 8
100lb x 5
125lb x 5
150lb x 3
165lb x 5
190kb x 5
215lb x 5 (+5)
Called 'er quits there cause it was getting late.
Thoughts
My buddy is sick this week and so he is going light. I'm just getting back into it so I agreed to a condensed workout week.
IW
|
10-15-2010, 06:40 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Friday October 15th, 2010
BW: 185.6lb
Military Press
bar x 10
55lb x 5
70lb x 5
80lb x 3
85lb x 5
100lb x 5
115lb x 5 (+5)
Deadlifts
mobility
bar x 8
60kg x 5
75kg x 5
90kg x 5
97.5kg x 5
112.5kg x 5
127.5kg x 5 (+5)
Dumbell Rows
50lb x 8
60lb x 10
65lb x 10
70lb x 10
75lb x 10
80lb x 10
Thoughts
Next week will be a normal full throttle week. YES! Back at 'er.
IW
|
10-18-2010, 06:31 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Monday October 18th, 2010
BW: 186.6lb
Bench
bar x 10
80lb x 5
100lb x 5
120lb x 3
140lb x 3
155lb x 3
175lb x 3 (+8)
115lb,120lb,125lb,130lb,135lb - 5x10
Bench felt leaps and bounds more solid today than last week. I did 10lb more weight and 1 more rep so I can't complain too much.
Chin ups
bw x 5,4,3,3,2
60kg x 12 (pull down machine)
Holy crap am I deconditioned on this exercise!
Thoughts
I felt really good about this workout. Not stellar numbers by any means but the improvement I'm seeing is great.
IW
Last edited by iron_worker; 10-18-2010 at 08:57 PM.
|
10-19-2010, 06:54 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Tuesday October 19th, 2010
Deadlifts
mobility
60kg x 5
75kg x 5
90kg x 3
105kg x 3
120kg x 3
135kg x 3 (+6)
90kg 5x10
Well my rep max may have actually been 10 reps ... but I lost count. It was for sure 9 though! lol I'm pretty happy all in all.
DB Side Bends
40lb x 10
50lb x 10
60lb x 10
Thoughts
I was actually pretty tired today. Did a lot of tossing and turning last night but in the end I felt like I still accomplished something so that is good.
IW
|
10-21-2010, 07:57 PM
|
|
Rank: Light Heavyweight
|
|
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
|
|
Thursday October 21st, 2010
BW: 188.2lb
Military Press
bar x 8
55lb x 5
70lb x 5
80lb x 3
95lb x 3
105lb x 3
120lb x 3(+7)
75lb,80lb,85lb,90lb,95lb 5x10
DB Row
50lb x 8
70lb 5x10
Thoughts
I'm taking advantage of my "newb gains" as much as possible right now! lol
IW
|
|
|
|
Currently Active Users Viewing This Thread: 3 (0 members and 3 guests)
|
|
|
| |
|
Linear Mode
