Go Back   Bodybuilding.net - Bodybuilding Forum > >


IronWorker - SS gone WestSide



Reply
 
Thread Tools Display Modes
  #721  
Old 12-21-2008, 04:55 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Sunday Dec 21st/2008

Anderson Squats
bar x 5
115lb x 4
135lb x 3
155lb x 2
175lb x 1
195lb x 1
215lb x 1
225lb x 1
205lb x 5

First time doing these. Very tough exercise but I can definately see the benefit of doing them. They are are a real quad killer.


Step Ups (~24in platform)
bw x 5 (each leg)
25lb x 10
60lb 3x10

Another quad destroyer. These are pretty tough.

Bar Rollouts (from knees)
bw 2x5
bw x8, x10

These are quite tough as well but I feel I did pretty good for the first time.

Thougths

So many new exercises today. Great workout overall.

IW
Reply With Quote
  #722  
Old 12-21-2008, 05:21 PM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

if you want more ham activity on the stepups....raise up the platform....get your knee above your hip.


good looking workout man.
Reply With Quote
  #723  
Old 12-21-2008, 08:20 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Thanks for the tip Pity. More ham work can't be a bad thing. My quads are going to be soooooore tomorrow... seeing as they are already hurting. lol

IW
Reply With Quote
  #724  
Old 12-22-2008, 08:18 AM
Pitysister's Avatar
Pitysister Pitysister is offline
Rank: Light Heavyweight
 
Join Date: Aug 2007
Posts: 4,221
Default

know how that feels....as soon as i followed hip extensions with split squats...my ass was killing me. hurt to walk
Reply With Quote
  #725  
Old 12-24-2008, 05:18 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Tuesday Dec 23rd/2008


Military Press
bar x 8
95lb x 5
115lb x 3
135lb x 1
155 x 1
165 x 1 (5lb PR)
145lb x 5

I was hoping for more on MP but 165 was a grinder. Oh well, I'll take 5lb if I can get it.


Incline Bench
95lb x 10
115lb x 10
135lb x 10,9,9


P. Rows
bar x 8
95lb x 10
115lb x 10
135lb 3x10
145lb 2x10


Thougths

Well I'm glad I got my MP PR in. I am going to be taking about a week off just due to the holiday season but I think it'll be ok.

Plans for the new year: Start trimming out slowly with a timed carb diet plan. I hope I can make it work. I'm going to work some things out on my break. I'm back to work on the 5th and I'm hoping to start then.

I hope everyone has a great holiday and a happy christmas if you celebrate that!

IW
Reply With Quote
  #726  
Old 12-24-2008, 12:23 PM
HIThopper's Avatar
HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Default

Split squats are a tool delivered by the devil himself, instant DOMS for days!! LOL

Nice Press dub
Reply With Quote
  #727  
Old 12-30-2008, 04:27 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Tuesday Dec 30th/2008

Weight: 190.5lb with sweats on... I guess I haven't moved too much over the holidays. Good.

DE Box Squat
-bar x 5
-95lb x 4
-115lb x 3
-135lb x 2
-165lb 8x2


Straight Leg Good-Mornings
bar x 10
95lb x 10
115lb x 10
135lb x 10

I was rushing because the gym was closing in 15mins.


Tic-Tocs
3x12,10,10

Really rushed and really hard!

Thoughts

Its been a week since my last workout. I have definately been maintaining calories over the holidays...not quality though... but I'm sure you know how that goes.

Its good to be back!

IronWorker
Reply With Quote
  #728  
Old 12-30-2008, 04:43 PM
HIThopper's Avatar
HIThopper HIThopper is offline
Rank: Middleweight
 
Join Date: Aug 2007
Location: Australia
Posts: 2,029
Default

Hells yeah junk food for the win!!! Every night i have a nice low carb dinner with heaps of protein and veggies and say I wont eat any crap whilst watching TV tonight,and then the wife comes in with a choc bar or some crisps and I am fucked!!!LOL

Enjoy the calories while you can Dub, I know I am!!
__________________
There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

My Youtube
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.



To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.
Reply With Quote
  #729  
Old 12-31-2008, 07:32 AM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Oh I'm definately enjoying it. I'm starting the timed carb on Jan 5th. Or at least thats the plan. I have to work out the details in the next couple days.

IW
Reply With Quote
  #730  
Old 01-01-2009, 02:09 PM
iron_worker's Avatar
iron_worker iron_worker is offline
Rank: Light Heavyweight
 
Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
Send a message via MSN to iron_worker
Default

Gym closed today... poop.

IW
Reply With Quote
Reply

  Bodybuilding.net - Bodybuilding Forum > >


Currently Active Users Viewing This Thread: 1 (0 members and 1 guests)
 
Thread Tools
Display Modes



 



All times are GMT -8. The time now is 09:25 PM.


Powered by vBulletin® Version 3.8.9
Copyright ©2000 - 2016, vBulletin Solutions, Inc.