Pull thru's could be a good sub.

I say unilateral box squats and pull throughs. not to mention a bunch of different lunge varitions:
walking lunges
reverse lunges with front foot elevated
reverse lunges with front squat grip
forward lunges
step-ups
etc

:)

rdl's would not be bad either.

^^^ very true. both uni and bi.

Just for clarity, you are talking about Romanian Deadlifts when you refer to RDL, correct?

I forgot about pull throughs and lunges. Thanks guys.

IW

yessir.

Sunday Nov 2nd/2008


ME CG BB Bench Press
-bar x 8
-135lbs x 5
-185lbs x 3
-205lbs x 1
-225lbs x 1
-235lbs x 1
-240lbs x 1 (5lb PR)
-235lbs x 1

Well I was planning on not going full out but 225 went up so easy I had to go for it. I have been stuck at 235 for a looooonnnnngggg time so this was definately overdue. By the looks of it, 245lbs shouldn't be far off.

DB Standing Shoulder Press
30lbs x 10
35lbs x 12
40lbs 2x10


DB Row
30lbs x 10
50lbs x 10
65lbs 3x10

Thougths

Well I didn't start the true triumverate yet today. Tuesday will be the official start. I'm liking the short in and out workouts.


IW

Very nice benching Dub,congrats on the PR.

Nice PR , IW.

Everytime I look in here i see the numbers climb , go shit ! :)

Lol I think I missed the thread on this whole "go shit" business but thanks anyways!

lol

IronWorker

i think it's in talo's journal.

Tuesday Nov 4th/2008

Weight: 188.5lbs - creeping up there...

DE DL
-40kg x 5
-60kg x 4
-80kg 6x2

Speed seemed excellent considering I've never done speed DLs before.

Leg Extensions
50lbs x 12
65lbs x 12
80lbs x 12
90lbs x 12
100lbs x 12

Hanging Leg Raises
bw 3x9

Thougths


Very short workout... like less then 40mins I think.


IW

Thursday Nov 6th/2008


DE Bench Press
-bar x 8
-95lbs x 5
-115lbs 6x2


Dips
bw x 5
bw + 15lbs x 10
bw + 25lbs x 10
bw + 35lbs x 9


Pull Ups
bw x 6,5,4
bw x 4 (chins)

Thougths

Went for wings before this workout so I was feeling a little bit sluggish.


IW

MMMMMM

Wings!!!!

Indeed. They were good and pretty cheap too. $5 for 20 wings and they don't skimp on the sauce either... and they are wings with *lots* of meat. I could only finish 18 of em. Wah.

IW

you better not have thrown those out :D

Nice lifting in here. Numbers still climbing :)

Thanks TALO. It seems to come in waves for me. It could be slow for a bit now because I'm taking this weekend off plus monday/tuesday so I might miss a couple days.

Just thought I would pop in and mention that I'm back from my extended weekend. It was a good time but I ate *alot* of things I shouldn't have. Also realized its probably time to start losing some of the fat.

Just a funny note:

A Wii fit says that I am very overweight and just below obese at 190-something lbs and 6' tall. lol
Lol I aced all the strength moves but apparently need to work on my balance. haha

Anyways, what really made me want to lose some fat was when I went to buy some new dress pants and I no longer fit a 32... 33s are also tight. lol

IW

^^^ lol that's exactly what happens when I bulk...the 32's are a bit too snug. Instead of trying to lose weight, you could just buy some 36's and work on fitting into them. I promise that would be more fun :D

Ahahahah, I don't think my gf would appreciate that. It could be funny though.

I would like to lose some weight before my spring break trip again this year. However, I'm not going to go as crazy as last year. I would like to drop like ~10lbs and I think that would be good. I think that would put me around the 10% bf mark. I hit about 7% last year and I ended up losing alot of ground in the gym. No fun.

IW

I would kill to be able to fit in a pair of 32s. Wii fit also says I am a fatass at 6' and 235 (soon to be back at 240 the way I like to eat) so don't feel bad (plus it says my balance needs work too). :biglaugh:

LOL size 33

I aint been that size since I was 15.But fuck it more power out the hole!!

I guess there is a bright side to everything!

Thursday Nov 13th/2008

Weight: 186.5lbs - I think the scale is wrong. Pretty sure I'm way heavier then that.

DE DL
-30kg x 5
-40kg x 4
-60kg x 4
-80kg 8x2


Leg Press
4 plates x 10
6 plates 3x10

Hard on my knees. Hmm.

Hanging Leg Raises
bw 2x10,1x9

...almost...

Thougths


Its been a whole week since I worked out last. Can't wait to have a heavy day again.


IW

have you ever tried putting your feet higher and making yoru legs wider on that leg press i-dub?

Ya that was the first thing I tried. I was thinking that would help because then your knees wouldn't go so far over your toes. It did help but it still wasn't great. This goes to show that squats are great! lol

IDub

yeah im not a fan of leg pressing. sometimes it can be the machine that you are on. they all say leg press but somehow some way they are all different. i say just dont do to much weight. and worst come to worst to single legged leg press with some light weight

I dont like leg presses at all.I never got anything out of them.Maybe a good single leg movement would suffice Dub.Or front squats?

Ya maybe. It was just supposed to be my quad accessory so I probably won't use it again.

IronWorker

Sunday Nov 16th/2008


Bench
-bar x 8
-135lbs x 5
-185lbs x 3
-205lbs x 2
-215lbs 7x1

I was dying off near the end but I gathered my steam for the last rep and I think it was one of the better reps out of the whole time. Nice.

DB Standing Shoulder Press
30lbs x 8
40lbs x11,10,8
35lbs x 10

I really died off towards the end so I dropped the weight to keep the volume up.


DB Row
40lbs x 8
60lbs x 10
70lbs 3x10

I felt some muscles in my back that I have never really felt before. I'm liking these db rows.

Thougths

On the triumverate train and it feels pretty good. Energy was a little lacking today but I pulled through.

IW

good stuff, IW :)

BTW....I'm 5'7 @ 195 lbs and my waist is 36-38 inches though I do have some 34" pants which I still fit into - although my thighs just cannot fit. So I wear size 38-40 to deal with the thighs.

:biglaugh:

I hear you on the thighs. That or my ass is the limiting factor in dress pants. Having a big ass effectively makes your waist "seem" larger... or at least when buying pants it does.

Oh well! I guess my goal is to get big so I'll just have to deal.

IW

Oh yeah ass size definitely matters. Infact, a short while ago I had to have a suit tailored for me and the guy had obviously never dealt with a wanna-be-powerlifter before so he just could not fathom how my ass was so large. He kept saying this is difficult to make because the jacket could not be too much lower than my ass, etc etc...lol...:biglaugh:

I didn't realize you were 5' 7". No wonder you look so thick compared to me. I've got ~ the same weight stretched over another 5". haha

Tuesday Nov 18th/2008

Weight: 186.5lbs - Well I'm still at this weight so maybe I did drop weight over my long weekend... weird.

DE DL
-50kg x 5
-70kg 5x2
-90kg 5x2

Well I we screwed up the addition somehow and were lifting 70kg instead of 90kg... duh no wonder it seemed light. I just thought I was stronger. lol

Front Squats
bar x 5
115lb x 8
135lb x 8
155lb x 8
135lb x 8

These burned me out. Haven't done any high reps for squats in forever.


Side Bends
45lb x 8
60lb 3x10

Gonna be sore from these tomorrow.

Thougths


I was tired all day and it showed at the gym.

On a positive note: I finally convinced my gf to come to the gym with me. She learned deadlifts, back squats, and side bends today. We just did form work and ROM work. I think she did pretty well.

IW

Thursday Nov 20th/2008


DE Bench Press
-bar x 8
-95lb x 5
-120lb 6x2
-155lb x 1
-175lb x 1
-195lb x 1

Did a bit of a work up just for fun. Didn't feel too taxed after the speedwork so I tried to see how long I could maintain good speed.


Pull Ups
bw x 7,6,4

I'm improving a little here I think.


Dips
bw x 8
bw + 15lbs x 10
bw + 25lbs x 10
bw + 35lbs x 7



Thougths

Sunday is heavy DLs and I haven't done that in a looooong time it feels like. I'm excited.

IW

Out of curiosity, when did you slow down I dub on the bench?

Well we switched from our Modified WS program over to the triumverate program. This was a few weeks ago but just the way it worked out I've missed alot of heavy days. So it looks like I'm doing a shit load of DE work lately... and I guess technically I am. But I just have to get back into a routine. A couple long weekends and sick days will really throw a guy out of whack.

IW

Sunday Nov 23rd/2008

Weight: 187.5lb

ME DL
-bw squats
-40kg x 5 -power clean + jerk
-60kg x 5
-80kg x 4
-100kg x 3
-120kg x 2
-140kg x 1
-155kg 5x1


I had intended on hitting this for 7 reps but it just didn't work out that way. The cleans were a nice way to get the blood flowing.

Lunges
bw x 10
bar x 10
65lb 2x10
75lb 1x10

Wow, this really got my hams/glutes burning.

Hanging Leg Raises
bw x 10,9,7

Thougths

Weekend workouts are always a little off for me. My diet is always off and sleep patterns are changed.

IDub

Tuesday Nov 26th/2008


Bench
-bar x 8
-135lb x 5
-185lb x 3
-205lb x 1
-225lb x 1
-245lb x 1 (5lb PR)
-215lb 4x1

Bout time I got that 245 lol.

DB Standing Shoulder Press
30lb x 8
35lb x 10
40lb 3x10


DB Row
50lbs x 8
65lbs x 10
70lbs 2x10


Thougths

Pulled off a nice PR and it felt good. My gf came again so I'm still just trying to teach her some basics. She did bench today. Not quite strong enough to lift the bar for reps yet. lol

IDub