Well I am not an Iron worker. But I want to know what we need to start ironwork.

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

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

Friday January 11th, 2013

BW: 194.8lb

Back Squats
mobility
bar x 8
135lb x 8
175lb x 5
205lb x 3

225lb x 10
245lb x 10
225lb x 10

Omg.

Hamstring Curl
30lb x 12
35lb 2x10


Thoughts

My legs are fvcked.

I haven't squatted in nearly a month (sadly) and it really shows in my conditioning.

IW

Monday January 14th, 2013

BW: 195.2lb

Flat Bench
bar x 10
135lb x 8
155lb x 5
175lb x 3

195lb x 10
205lb x 10
195lb x 10


Dips
bw x 5
bw + 25lb x 10
bw + 35lb x 9
bw + 25lb x 11


Pec Deck
90lb x 10
100lb x 14
110lb x 10


Thoughts

I think that was a PR for my best 3x10. At least in the somewhat recent history.

Dips went a lot smoother because we didn't do chest first this time.

IW

Tuesday January 15th, 2013

BW: 195.2lb

Deadlifts
mobility
60kg x 8
90kg x 5
110kg x 3

130kg x 10
135lb x 10
135lb x 10


Leg Press
2 plates x 8
3 plates x10
4 plates x 10
4 plates x 12

Superset with...

Hamstring Curls
35lb x 12,11,10


Thoughts

Didn't want to have a repeat of last time so I kept DLs pretty light. I can still feel that my back isn't 1005 but felt good to keep it light.

Kept the ROM fairly limited on leg press and it also feels a lot better on my back.

IW

You are really funny .... Right it is a cool name.

Wasn't exactly going for "funny" but thanks. ha

IW

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

It is great that you at least have a great sleep. For me it is totally like not possible.