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IronWorker - SS gone WestSide
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11-06-2012, 06:56 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 November 6th, 2012
BW: 205.0lb
Hang Cleans
mobility
bar x 10
30kg x 8
40kg x 5
50kg x 5
60kg x 3
70kg x 3
80kg x 3
90kg x 3
95kg x 2
Lunges
bar x 5
95lb - 1x5
115lb - 2x5
135lb - 1x5
Thoughts
I'd like to lose about 5 more lb this month. I think it's doable.
IW
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11-08-2012, 05:01 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 Nov 8th, 2012
BW: 204.0lb
DB Shoulder Press
40lb x 8
50lb x 5
60lb x 3
75lb x 3,3,3,1
Hammer Strength Lat Pull
2 plates - 5x10
Performed with a slow concentric, squeeze at the top, and slow eccentric.
Thoughts
Finally getting down in weight again. Stay consistent with my diet and I guess that's what happens.
A little disappointed with my shoulder press strength. Thought I should be able to hit a 5x3... guess not.
IW
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11-09-2012, 04:52 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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Friday November 9th, 2012
BW: 204.0lb
Hammer Strength Squat
mobility
"135lb" x 8
"185lb" x 5
"225lb" x 5
"275lb" x 5
"315lb" x 5
"365lb" 3x5
"315lb" x 10
The "" are because the machine has a pivot at the back and so I'm not sure what the actual weights I'm lifting are. That's what it would be if it were loaded on a regular bar.
Thoughts
The machine squats really focus the movement on the quads... and actually I think put more stress on my knees. Probably not a bad movement if you just wanted to build mass though.
IW
Last edited by iron_worker; 11-15-2012 at 05:18 PM.
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01-08-2013, 12:15 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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Well I am not an Iron worker. But I want to know what we need to start ironwork.
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01-10-2013, 05:17 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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Ummm ... what?
lol I'm not an Iron Worker either I just thought it was a cool name and kind of a play on lifting weights ... iron plates... working the iron. I dunno.
IW
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01-10-2013, 05:20 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 January 10th, 2013
BW: 195.4lb
Flat Bench
bar x 10
115lb x 8
145lb x 5
165lb x 3
195lb - 3x10
DB Chest Flys
22.5lb 2x10, 1x12
Dips
bw x 5
bw + 25lb x 5
bw - 2x5
Thoughts
Remind me not to do flys before dips... holy crap I was useless on dips.
IW
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01-16-2013, 02:20 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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You are really funny .... Right it is a cool name.
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01-17-2013, 05:05 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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Wasn't exactly going for "funny" but thanks. ha
IW
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01-17-2013, 05:07 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 January 17th, 2013
BW: 195.4lb
Seated BB Military Press
bar x 8
75lb x 5
95lb x 3
115lb x 10
125lb x 10
115lb x 11
Pull Ups
bw x 13,8,6
EZ Bar Standing Curls
40lb x 12
50lb x 10
50lb x 9
Thoughts
Had a very refreshing sleep last night which led to a decent performance on MP. I'm happy with that.
IW
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01-18-2013, 12:03 AM
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Rank: Member
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Join Date: Dec 2012
Posts: 97
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Quote:
Originally Posted by iron_worker
Thursday January 17th, 2013
BW: 195.4lb
Seated BB Military Press
bar x 8
75lb x 5
95lb x 3
115lb x 10
125lb x 10
115lb x 11
Pull Ups
bw x 13,8,6
EZ Bar Standing Curls
40lb x 12
50lb x 10
50lb x 9
Thoughts
Had a very refreshing sleep last night which led to a decent performance on MP. I'm happy with that.
IW
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It is great that you at least have a great sleep. For me it is totally like not possible.
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