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IronWorker - SS gone WestSide
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12-09-2013, 05:25 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 December 9th, 2013
BW: 195.4lb
Narrow Grip Incline Bench
bar x 10
115lb x 5
135lb x 3
165lb x 8
185lb x 5
205lb x 1.5...
135lb x 12
Face Pulls
30lb x 12
35lb x 12
47.5lb x 12
47.5lb x 12
Cable Tricep Extension
57.5lb x 12,12,10
Pec Dec
110lb x 12
120lb x 12
115lb x 12
Thoughts
Usually we would deload on the 4th week but we've missed a few workouts so we decided to keep it heavier for another week.
IW
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12-10-2013, 04:53 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 December 10th, 2013
BW: 196.0lb
Conventional Deadlifts
mobility
70kg x 8
100kg x 5
120kg x 3
150kg x 8
160kg x 5
170kg x 3
Leg Press
3 plates x 10
4 plates - 2x12
Pull Throughs
80lb x 12
87.5lb - 2x12
Thoughts
Wasn't sure I was going to make it today. I was F*ing around with my gf's car. Damn thing is giving us trouble with starting in the cold ... and damn it's been cold lately. Hasn't been over -20C in at least a couple weeks now.
I kinda like doing pull throughs but I feel like an idiot doing them. I am pretty sure I saw some people laughing at me quietly while I was doing them...
IW
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12-12-2013, 05:29 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 December 12th, 2013
BW: 196.6lb
Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8
225lb x 5
245lb x 5
225lb x 8
Pull Ups
bw x 9,7,6
EZ Bar Standing Curls
75lb x 9
65lb x 10
55lb x 10
Thoughts
When I can stay in the groove, decline bench feels really good and goes pretty smooth like today. Wish I was even close to as good with flat bench.
IW
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12-12-2013, 08:55 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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we hit -45 a few days ago . lol .
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12-16-2013, 05:30 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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Ya if you take into account the wind chill we've been down in that range too. blah
Fortunately it's *up* to -10 or so now and feels down right balmy. lol
IW
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12-16-2013, 05:34 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 December 16th, 2013
BW: 195.0lb
Standing Military Press
bar x 10
95lb x 5
115lb x 5
135lb - 5x5
Face Pulls
47.5lb x 12
47.5lb x 15
42.5lb x 15
42.5lb x 15
Dumbell Tricep Extension
40lb x 8
50lb x 12,14,10
Pec Flys
20lb x 12
22.5lb x 12,12
Thoughts
I've decided that the desk I sit at at work is a large culprit in why my upper back has been so screwed up lately. I realized that it started happening about the same time that I switched desks.
IW
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12-17-2013, 05:46 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 December 17th, 2013
BW: 196.2lb
Conventional Rack Pulls
mobility
135lb x 8
225lb x 5
275lb x 3
315lb x 8
365lb x 5
405lb x 3
Leg Press
2 plates x 8
3 plates x 12
4 plates x 12
5 plates x 12
...superset with...
Hamstring Curls
50lb x 14
50lb x 12
50lb x 9
45lb x 13
Thoughts
405lb x 3 was about all I had in me. There was a time when that would have been a pretty easy pull ... off the floor.
IW
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12-19-2013, 06:08 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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Thanks. Going to start your own journal? Would be nice to have more than just me posting in here. ha
IW
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12-19-2013, 06:11 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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Thursday December 19th, 2013
BW: 197.2lb
Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 8
225lb x 5
235lb x 5
245lb x 5
235lb x 5
225lb x 5
Pull Ups - Various Grips
bw x 10,7,6
Lat Pull Down
120lb x 12
EZ Bar Standing Curls
55lb x 12
55lb x 12
55lb x 9
Thoughts
Possibly my last workout for a while. Heading home for the xmas break.
IW
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01-02-2014, 05:31 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 2nd, 2014
BW: 198.2lb
Decline Bench
bar x 10
135lb x 8
165lb x 5
185lb x 10
205lb x 10
195lb x 10
185lb x 10
185lb x 10
Cable Pull Back
140lb x 12
150lb x 11
140lb x 10
T-Bar Tricep Extensions
50lb x 15
57.5lb x 12,10
...superset with...
External Shoulder Rotation
5lb - 2x10
Pec Deck
110lb x 15
120lb x 12
Thoughts
Well I'm back from what seemed like a long time off the gym. I ate like shit and drank way too much. Just like I expected...
My plan is to write a more hypertrophy-centric routinte and start it next week. I would also like to make some diet changes as well. I'd like to experiment a bit with the new slow cooker.
IW
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