|
good stuff man.
|
Thanks bois! Always nice to hear from you guys.
Next week I'll be out to the farm to help with harvest so I'll be off the gym for a week. Hopefully when I get back I'll be pretty much ready to start pushing/pulling again. Random news: I bought a 2008 Mitsubishi Lancer Evolution a couple weeks ago. Its pretty swoot! IW |
What a waste!!
You shoulda bought a monolift!!!!!!!! |
should have gotten both :)
|
There's still time!
|
Thursday September 3rd/2009
Front Squats BW squats 2x5 bar 2x5 115lb x 5 135lb x 3 155lb x 2 175lb x 1 195lb x 3 205lb x 3x3 185lb x 3 I was absolutely burnt after this... which may have led to the shortened workout. Very happy with the results though. I am quite sure this is a PR for front squat! Calf Raises 2 plates x 12 3 plates 3x12,10,10,9 Superset with... Chest Supported Rows 35lb 3x15 Thoughts I'm off tomorrow to help with harvest for a week. So I won't be around here until next monday. I'm hoping to be able to hit some upper work with at least moderate weight by then. IW |
I'm checking bb.net from my blackberry! Woo! Just thought I would share...
|
cool , I always use my itouch when I'm at the gym to post.
|
my enV touch is sexier than both of yours. so there. :)
|
Tuesday Sept 15th/2009
Bench bar x 8 115lb 2x5 135lb x 5 155lb x 4 175lb x 3 185lb 4x5, 1x7 P. Rows bar x 8 65lb x 8 95lb x 8 115lb x 8 135lb x 8 145lb 2x8 Thoughts Well my gf of 2.5yrs and I are "on a break" right now so needless to say my motivation is in the F*ckin toilet. On a positive note, my back is pretty much 100%. IW |
That sucks , dude. But what better motivation now than ever to get that killer bod :)
|
Thursday September 17th/2009
Front Squats BW squats 2x5 bar 2x5 115lb x 5 135lb x 3 155lb x 2 175lb x 1 195lb x 1 215lb x 1 225lb x 1 235lb x M 205lb 2x1 A little choked on the miss but I wasn't feeling as on fire as last front squat session. A long day in the record breaking heat. 33C or 93F. Hanging Leg Raises bw 4x8 Suppine GHRs bw 4x10 Thoughts So I think I'm quitting my job tomorrow... and probably going to get dumped later that day. Should be a good day.... F. IW |
heat sucks.
women come and go.....but the iron is always there for you. |
This is true. The iron never sways.
IW |
Wedneday Sept 23rd/2009
BW: 190.0lb Bench bar 2x8 135lb 2x5 155lb x 3 175lb x 1 185 x 3 195lb x 3 205lb x 3 215lb x 3,2 Damn near had 3 on the last set but the spotter touched it. Still very happy about it though. This at least puts me in the realm of my old peak. P. Rows bar x 8 95lb x 8 115lb x 8 135lb x 8 155lb x 7 145lb 2x8 High Incline DB Press 25lb x 8 35, 40, 45 x 8 50lb x 5 Chin-Ups BW x 3 BW + 10lb x 3 BW + 15lb x 2 BW + 10lb x 3 BW x 4 Thoughts Well I seemed to have far more energy and even some more fire in the soul this time around. I feel good about this workout. iW |
Nicely done Dub!
|
how did the week of harvesting go?
|
I worked 75hrs in 6 days... and half of one of those days was a rain day. It was pretty much 14hr days everyday. Lots o' fun.
IW |
Thursday September 24th/2009
Front Squats BW squats 2x5 bar 2x5 115lb x 5 135lb x 3 155lb x 1 175lb x 1 195lb x 3 205lb x 3 215lb x 2 195lb x 3,5 Rocked it. Hanging Leg Raises bw 4x9 Superset with... Suppine GHRs bw 2x10 bw 2x12 Thoughts 1 week left of work, 1 week behind me being single, 1 week until I move back to Saskatoon, 10 days until my new job starts... Should be an interesting next week or so. IW |
Tuesday Sept 29th/2009
BW: 189.5lb Bench bar 2x8 135lb 2x5 155lb x 3 175lb x 1 185lb x 3 195lb x 3 205lb x 3 215lb x 2 205lb x 2 I got way out of the groove on my first 205 rep and really had to struggle to put it up. I think that put a slight damper on the rest of the work but still was OK. Chest Supported Rows 45lb x 10 90lb x 10 135lb x 7 125lb x 8,7 115lb x 8 Uni MP 30lb x 5 40lb x 5 50lb x 5 55lb x 5 50lb x 5 I told Kane earlier today I would try this and I did. I love it! EZ Bar Standing Curls 70lb x 10 75lb x 10,8 70lb x 8,6 Thoughts I measured my biceps after the gym just for the hell of it and they were spot on 15in. Meh. IW |
Quote:
fyi, I always do a little uni-clean to get the dumbbell up to my shoulder. I only do that for the first rep of each set for each hand. :D |
sorry to interupt, but when doing dead lifts which is better straight legs or slightly bent? also is one set of 5-8 reps enough for anybody or just specific to iron workers program?
thankyou |
Where are you seeing one set of 5-8?
Deadlifts should never be done with straight legs or slightly bent legs. Stiff legged deadlifts should be done with slightly bent legs. IW |
Monday Oct 5th/2009
BW: 187.5lb Bench bar x 10 135lb x 5 155lb x 3 175lb 5x5 Squats bw x 10 135lb x 5 185lb x 3 205lb 5x5 Standing Rows 135lb 5x5 Thoughts Well I moved back to Saskatoon (started a new job today) and so I joined up with a couple buddies that were already going to the gym here. They are doing a 5x5 again. Squats shoulda been real easy but I haven't done backsquats in ages. They stretched alot and my quads are feeling pretty rubbery. Hopefully they heal up because the plan calls for deads on wednesday.... IW |
Friday Oct 9th/2009
Decline Smith Bench bar x 10 135lb x 5 185lb x 5 225lb (180lb) 4x5,1x13 The number in brackets is the actual weight since the bar is ~weightless. Apparently I started too light cause I cranked out 13. lol Hammer Strength Squats 2 plates 2x8,1x10 Very different feel but actual able to get pretty low considering its a machine. Hamstring Curl 40lb 4x8 Hammer Strength Rows 2 plates x 8 2 plates + 10 x 8 2 plates + 20 2x8 Thoughts It was a machine-tastic workout. lol I missed wednesday because my dishwasher decided to leak all over everywhere.... ugh. What a mess. Head home for canadian turkey day 2morrow. IW |
Why did you go with the smith ? Just for a change ?
Hope you have a good Thanksgiving. |
happy turkey day canucks!
|
I'm just following my buddy's program and thats what they do. Monday is bench/squats/rows wed is DLs and... I forget, and friday is kinda of just an accessory day.
And a good Thanksgiving to you as well. IW |
Quote:
|
Ok guys, its time to get my diet in order. What does everyone use to track their diet?
Old school pen/paper/calculator? Spreadsheet? Red point? Fit day? I'm looking to start leaning out towards decemember and I'd like to be pretty lean by February (~10%). (I'm going on a family holiday early jan and a trip to Puerta Plata in mid february with my friends) My stats right now are: 190lb (+/- 2lb) BF% : Estimated 16% (+/- 1%) Height: 6' I don't have a caliper but I'm considering getting one. I could get some arm/chest/thigh measurements if needed. I'm guessing I'm going to need a good food scale. Where should I get one? I had one before and it was not accurate at all. I've been hovering around in this "middle ground" for too long where I'm kinda sorta doing something but not really. I've just been sort of maintaining my current level of fitness... which is not what I would consider ideal. its time to get my act together and start to eat like I mean it. I'm living on my own again so now is the perfect time to do it. Give me any thoughts you have. Thanks, IW |
Wednesday Oct 14th/2009
Bench bar x 10 115lb x 5 135lb x 5 155lb x 2 180lb 5x5 Squats bw x 10 bar 2x5 135lb x 5 155lb x 3 175lb x 1 195lb x 1 210lb 5x5 Standing Rows 140lb 5x5 Thoughts Squats are harder then they should be. I guess I havent' back squatted for too long. IW |
No worries. Hooray muscle memory. :)
|
Friday Oct 16th/2009
Seated DB Shoulder Press 20lb x 8 32.5lb x 5 42.5lb 4x5 1x12 Too light. Deads bw squats 2x5 bar 2x5 60kg x 5 80kg x 3 100kg x 2 120kg 5x5 Pull-Ups bw 5x3, 2x3 Needs work! Standing EZ Bar Curls 70lb x 8,10,10 Thoughts Friday night workouts... Rushed! IW |
So... i was running some numbers on my diet today. I found out I'm probably not too far off for cals but my macro break down sucks pretty bad. Need way more lean protein. Shooting for a 40-30-30 (P-C-F) breakdown... is that reasonable?
Does 2700cals NTD and 3000cals for TD sound about right for a 190lb guy/ ~16% bf guy who is lifting weights 3x a week. I was trying to break it down and I thought 3 main meals at 600cals and 3 "snacks" at 400cals would be good. I'm guessing its optimal to just divide it evenly across the day over as many meals as possible but it shouldn't hurt me too badly to do it this way, I'm thinkin. Am I on the right track here if my goals are to continue building strength while leaning out towards february? I look forward to your input. iW |
I would give you advice but diet is not my strong suit.
IME as long as protein is high I can continue with strength gains, carbs and fat don't impact me too much. Take that for what it's worth. |
Well protein is definately the critical one/ what i need to work on. I think maybe if I got the required protein for the breakdown I wanted and made sure my fat intake wasn't too high it would mostly fall into place.
|
Oh ya, I was going to ask about supps as well. I'm not huge on them. I have some protein powder obviously and I have been taking gainer after my workouts or if I'm really needing some cals quick. I have a multivit which I guess I should start taking again.
Any others that are strongly reccomended and actually make a difference? Thanks guys. IW |
Glutamine works wonders for me.
|
I have heard very mixed reviews on glutamine. I have some but never use it.
I've heard it blocks protein absorption? I've also heard its just totally bunk. I'm interested to hear what you have to say about it though. IW |
That is bull. And so is the recovery aspect from what I have read in my research.
The reason I use it is for overall stomach health. I can eat less and gain weight if I'm taking glutamine because my digestion is that much better. Overall I notice a difference. Type "Glutamine and stomach health" into google and you should see a ton of info about what I'm talking about. Its not as expensive as everyone makes it out to be either. I buy glutamine from the grocery store or from the drug store when it is on sale. One small container is 300g (60 servings) and it lasts me about 3 months since I usually only take it on training days, sometimes on the weekend too. I pay 18 bucks when it is on sale. Do the math and that is 30 cents per serving. If I skip out on buying one coffee I've made up for the cost of the glutamine that week, lol. |
| All times are GMT -8. The time now is 09:09 PM. |
Powered by vBulletin® Version 3.8.11
Copyright ©2000 - 2025, vBulletin Solutions Inc.