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Friday December 7th, 2012
BW: 199.4lb Seated Military Press bar x 10 75lb x 8 95lb x 10 115lb x 10 125lb x 9 Squat racks are always busy on Friday night ... only the hardcores in the gym on Friday night I guess... ha. So we did seated instead. Back Squats mobility drills bar x 10 135lb x 8 185lb x 5 225lb x 10 245lb x 10 255lb x 8 I did as many reps as I did with 255lb before but I'd done more weight on previous sets so that's a bonus I guess. Hammer Strength Seated Row 2 plates 3x10 I really focused on squeezing my upper back and I ended up with a painful pump/burn. Thoughts I forgot how tough full body workouts can be. It was a buddy's 30th bday last night so I flaked on the gym. Not many excuses get me away from the gym but I thought that was a pretty good one. IW |
Monday December 10th, 2012
BW: 196.6lb Flat Bench bar x 8 115lb x 10 135lb x 5 165lb x 3 185lb x 10 190lb x 10 195lb x 11 DB Chest Flys 20lb x 12,12,12 Dips bw x 5 bw + 25lb x 9,6 bw x 12 Thoughts Well I had a really sh!tty sleep last night. Couldn't get my mind to turn off so I only got a few hours sleep. I ended up doing ok with the weights though. Best I've done so far with this 3x10. Chest flys before dips was a bad idea though... I guess I didn't really how much of a pec exercise dips really are. I need to eat more on the weekends! Holy crap my weight just keeps falling. IW |
Tuesday December 11th, 2012
BW: 196.8lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 10 130kg x 10 140kg x 10 Leg Press 2 plates x 5 3 plates x 10 3 + 25s x 10 4 plates x 12 superset with... Hamstring Curl 35lb x 12,11,10 Thoughts I think we've decided to drop cleans since it doesn't really go with our goals. IW |
Thursday December 13th, 2012
BW: 197.0lb Seated Military Press bar x 10 65lb x 8 85lb x 5 115lb 2x10, 1x12 Back Squats mobility drills bar x 10 135lb x 8 185lb x 5 225lb x 10 265lb x 9 225lb x 10 Pull Ups bw x 10,7,4 Thoughts Well another excuse to skip... ya ya I know but it's the office xmas party tomorrow so we did another condensed Thursday workout. My back was feeling pretty tight from deads so I wasn't sure about squats but they actually went pretty well. IW |
Monday December 17th, 2012
BW: 196.0lb Flat Bench bar x 10 115lb x 8 145lb x 5 165lb x 3 195lb - 3x10 Dips bw x 5 bw + 25lb - 2x10, 1x9 DB Chest Flys 20lb x 10 22.5lb x 10 22.5lb x 8 Thoughts Pulled off another decent set on bench. My eating has been staying quite clean so I think that's what is allowing me to keep that up as well as keep losing weight. IW |
Tuesday December 18th, 2012
BW: 196.8lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg x 10 150kg x 10 160kg x 10 Leg Press Ouch... Hamstring Curl 40lb x 12,10 35lb x 10 Thoughts Last week after DLs and leg press my low back was pretty sore. I remember leg press being uncomfortable on my back but later on I thought the soreness was probably due to not having done deads in a while... I jumped on the leg press machine and Ouch! Lower right back did not like it one bit. I think with the seated position I was going too low and allowing my back to round over or something. IW |
Thursday December 20th, 2012
BW: 196.2lb Seated Military Press bar x 10 65lb x 8 85lb x 5 95lb x 3 115lb 2x10, 1x11 Pull Ups bw x 12,9,7 Thoughts I think that's a best ever set of pull ups. They are a lot easier when you're 20lb+ lighter. Imagine that. lol IW |
Thursday January 3rd, 2013
BW: 196.2lb Flat BB Bench bar x 10 135lb x 5 155lb x 3 185lb x 10 195lb x 10 200lb x 10 Seated Military Press bar x 8 95lb x 3 105lb x 10, 11 Pull Ups bw x 12,7,6 Thoughts Finally back at er after a couple weeks off. Feels good to be back. I am the same weight but I feel like I almost have to be fatter. ha Somehow absolutely destroyed my forearms doing pull ups today... Oh ya, not sure if anyone even reads this anymore but I got my cholesterol test back from December and all values are normal again. My diet and restriction of alcohol paid off. Yay me. IW |
Tuesday January 4th, 2012
BW: 196.4lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 150kg x 10 155kg x 10 155kg x 4 Leg Press 1 plate - x 10 2 plates x 10 3 plates 1x10, 1x15 Thoughts Well I'm not sure why my DLs felt so sh!tty. It wasn't anymore weight than I have done in the past. Maybe just too much weight to tackle after the break ... I dunno. I started gassing out on the 2nd set and barely finished. The last set I felt super twitchy and shaky and felt like I would pull something if I kept it up if I stopped. The last workout like this I figured out it was leg press that was actually straining my back. The awkward seated position really keeps your back and thus hams/glutes tights and limits the range of motion I can get out of it. This time I tried limiting my ROM to just where I could feel my but starting roll under. It felt much better and I'll likely be able to do more weight once I get the hang of it too. Overall it felt like not that successful of a workout but better than a night at the bar I guess. ha IW |
Thursday January 7th, 2013
BW: 195.4lb Seated BB Military Press bar x 10 65lb x 8 85lb x 5 95lb x 10 115lb x 10, 12 Pull Ups bw x 13,8,7 EZ Bar Standing Curls 40lb x 10 60lb x 10 50lb x 11 Thoughts Well it was supposed to be bench day but apparently it was bench day for everyone else in this city too .... so we did MP instead. Ah well. NBD. IW |
Well I am not an Iron worker. But I want to know what we need to start ironwork.
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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 |
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.
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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 |
Quote:
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Oh trust me my sleeps are not always good. I was noting the good one because it was out of the ordinary. ha
IW |
Friday January 18th, 2013
BW: 194.4lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 205lb x 3 225lb x 10 245lb x 10 235lb x 10 Hanging Leg Raises bw - 3x10 Back Extensions bw + 25lb x 10 Thoughts Wow my lower body conditioning is poor. I really need to work on that. IW |
Monday January 21st, 2013
BW: 194.6lb Flat Bench bar x 10 135lb x 8 155lb x 5 175lb x 3 200lb - 3x10 Pull Ups bw x 10,7,5 Thoughts The gym was insane busy today. Waited 25min for a bench and got cut in front of twice. Then we couldn't get on the dip bars so we did pull ups. New years resolution fools. IW |
Wow you are having such a very good buildup..
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Tuesday January 22nd, 2013
BW: 194.2lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 140kg - 3x10 Tried to do as many reps with double overhand grip as I could. I fell off the bandwagon with my gripper trainer, unfortunately so my forearms could use some help. Leg Press 3 plates x10 4 plates x 10 4 + 25s x 10 Superset with... Hamstring Curls 35lb x 12 40lb x 12 40lb x 10 Thoughts Trying to work slowly back into my DLs. I had stiff hamstrings though still from squats on Friday ... sheesh. IW |
Thursday January 24th, 2013
BW: 195.0lb Seated BB Military Press bar x 8 75lb x 5 95lb x 3 115lb x 10 130lb x 10 115lb x 11 Dips bw x 6 bw + 35lb - 3x10 Chest Flies 22.5lb x 10 22.5lb x 12 22.5lb x 10 Thoughts We switched our accessories around between Monday and Thursday. Dips seemed to go a bit better today but pull ups went a bit worse on Monday. I think bench just takes a bit more out of me than MP. IW |
Friday January 25th, 2013
BW: 194.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 205lb x 3 225lb x 10 245lb x 10 240lb x 10 Hanging Leg Raises bw - 3x10 Good Mornings 95lb x 10 115lb - 2x10 Thoughts I find myself dreading squats... I feel like they should go better but they just don't and they feel awful. Hopefully I shape up soon. IW |
Monday January 28th, 2013
BW: 191.8lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 10 205lb x 10 195lb x 10 I thought I would be able to do more on the last set but I really died off on set 3. Oh well. I think it's a PR 3x10 anyway. Dips bw x 6 bw + 25lb x 10,10,9 Chest Flies 22.5lb x 10,10,9 Thoughts Well I think I may start doing more workouts like this... work heavy and go down as I get tired. I think it makes more sense in a high volume type workout where you really die off to the end. My chest flies never seem to improve but I'm not too concerned about it. ha My weight dropped like crazy of the weekend ... I won't get into the details but lets just say ... uhhhh ... shit happens. Sometimes literally. lol IW |
Tuesday January 29th, 2013
BW: 191.6lb Deadlifts mobility 70kg x 8 100kg x 5 120kg x 3 150kg x 10 140kg - 2x10 [B]Lunges/B] 95lb x 10 (5 each) 105lb x 10 95lb x 10 Thoughts Tried starting heavy and working down with DLs. It definitely feels better than trying to go up as you're getting more tired. I also tried doing double overhand grip as much as possible and then when I need to switch to over-under I did it the opposite way. My lower right back gets tweaked easily from always DL'ing with my right hand supinated. Hoping I can balance things out if I start switching it up more and avoid some strains. Leg press was busy so we sub'ed in lunges. A real @ss burner if you haven't done them in a while. IW |
Thursday January 31st, 2013
BW: 194.8lb Seated BB Military Press bar x 8 75lb x 5 95lb x 3 130lb x 10 125lb x 8 115lb x 9 Pull Ups bw x 13,7,5 EZ Bar Standing Curls 65lb x 10 55lb x 9 45lb x 10 Thoughts I felt like I burnt out and hit the wall much quicker today. Solid pump though. IW |
Friday February 1st, 2013
BW: 194.2lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 2 255lb x 10 235lb x 10 235lb x 10 Hanging Leg Raises bw - 3x10 Superset with... Straight Leg Good Mornings 115lb - 2x10 135lb x 10 Thoughts Another rough day of squats in the books. IW |
That's great thanks for sharing...!!!
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Tuesday February 5th, 2013
BW: 194.2lb Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 150kg - 2x10 140kg - 1x10 Leg Press 2 plates x 8 3 plates x 10 4 plates x 10,12 Superset with... Hamstring Curls 45lb x 10 40lb x 10 35lb x 10 Thoughts I think the working downwards in weight is helping on the lower body lifts. IW |
Thursday February 7th, 2013
BW: 193.8lb Seated BB Military Press bar x 8 65lb x 8 85lb x 5 105lb x 3 130lb x 10 125lb x 10 120lb x 9 Pull Ups bw x 13,7,6 Hammer Strength Lat Pull-Down 2 plates - 2x10 Thoughts Decided to switch up the last accessory today. IW |
Friday February 8th, 2013
BW: 193.8lb Back Squats mobility bar x 10 135lb x 8 185lb x 5 215lb x 3 255lb x 10 245lb x 10 235lb x 10 Hanging Leg Raises bw - 3x11 Superset with... Straight Leg Good Mornings 95lb x 10 115lb - 2x10 Thoughts Well squats didn't feel great but I didn't feel like I was dying so hopefully that's a sign that they are improving. Increased leg raises a bit too. IW |
Monday February 11th, 2013
BW: 193.2lb Flat Bench bar x 10 135lb x 8 165lb x 5 185lb x 3 205lb x 10 205lb x 10 200lb x 10 Dips bw x 6 bw + 25lb x 10 bw + 35lb x 10 bw + 45lb x 8 Chest Flies 20lb x 10 22.5lb x 10, 12 Thoughts Added 5lb to one of my sets on my bench. Slowly inching my way up. Still creepin downwards in weight. I think I will have to increase cals a bit to try and at least maintain. IW |
Tuesday February 12th, 2013
BW: 193.6lb Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 155kg x 10 150kg x 10 140kg x 10 Leg Press 3 plates x 12 3 Plates + 25s x 12 4 plates x 12 Hamstring Curls 45lb x 12 45lb x 9 40lb x 10 Thoughts I was on my own today so my pace was pretty quick. Tired me out! A sweaty day. IW |
Thursday February 14th, 2013
BW: 193.6lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 145lb x 7 115lb x 10 115lb x 11 Squats mobility bar x 10 135lb x 8 185lb x 5 225lb x 3 255lb x 10 245lb x 10 235lb x 10 Thoughts Did a combined day today since tomorrow is date night with the old lady. Went up a bit heavier with MP just to try to break my groove a bit. Squatted the same weight as last time but with a day less rest so that's kind of an improvement I guess. IW |
Tuesday February 19th, 2013
BW: 192.4lb Deadlifts mobility 70kg x 8 100kg x 5 130kg x 3 140kg - 3x10 Bench Press bar x 10 135lb x 8 155lb x 5 175lb x 3 195lb - 2x10 185lb x 10 Thoughts Gym was closed for Family Day yesterday so we did a condensed day. I somehow managed to start coming down with some sort of illness so I had to back off the weight a bit today. Just had no gas in the tank today. IW |
Thursday February 21st, 2013
BW: 192.4lb Seated BB Military Press bar x 8 65lb x 8 95lb x 5 115lb x 3 125lb - 3x10 Pull Ups bw x 10,10,8 Standing BB Curls 65lb - 3x10 Thoughts Starting to get over my sickness I think so my strength came back closer to normal today I think. I gotta edge up the cals even more. I'm still slowly losing weight. IW |
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