IronWorker - SS gone WestSide
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01-19-2009, 10:16 AM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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01-19-2009, 12:40 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!
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01-20-2009, 06:00 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 Jan 11th/2009
Weight: 190.5lb Hmm, I guess I'm holding steady.
DE Incline Bench
-bar x 8
-95lb x 5
-115lb x 3
-125lb 8x2
Dips
bw x 5
bw + 25lb x 8
bw + 35lb x 8
bw + 45lb x 8
bw + 55lb x 5
I think this is the heaviest I've ever gone on dips. Felt pretty good.
HS Narrow Grip Row (hammer grip)
45s x 8
2 45s each side + 5s 4x10
Burn!!
Thougths
Well my weight is holding pretty steady but I feel like I'm leaning out. Should I drop some cals or just leave it alone?
IW
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01-20-2009, 07:36 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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leave it alone...and up the cardio if you need to. imo
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01-21-2009, 08:50 AM
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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 thats probably a good point. I wonder if they've fixed the treadmill in my apartment yet.....
IW
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01-21-2009, 10:29 PM
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Rank: Member
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Join Date: Mar 2005
Posts: 92
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Good job keeping the intensity up for example the + 55lb dips(sweet). How much water are you drinking in a day while on this diet?
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01-22-2009, 10:27 AM
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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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Pretty much 2 glasses of water per meal plus a few others. I dunno. Quite a bit.
IW
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01-22-2009, 06:19 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 Jan 22nd/2008
Weight: 188.0lb
Good Mornings
bar x 6
95lb x 5
115lb x 5
135lb x 4
155lb x 4
175lb x 3
185lb 3x3
We did a bit of a back off day today. Felt pretty good.
Box Squat Pistols
bw 2x8
bw 2x10
Damn these are tough!
Hanging Leg Raises
bw x10,9,7
Don't know why these seemed so hard today...
Thougths
Well I think I am dropping weight. Slowly. Looks like a little less than a pound per week which is fine by me. I'm lining up a body composition test to see where I'm at.
IW
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01-25-2009, 05:52 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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Sunday Jan 25th/2008
Floor Press
bar x 8
135lb x 5
165lb x 4
185lb x 3
205lb x 1
225lb x 1
245lb x 1 (10lb PR)
255lb x 1 (20lb PR)
260lb x 0
225lb 3x1, 1x2
Wow, was not really expecting this result at all but I'l ltake it. Very happy with this. Finally one of my presses is over the 250lb mark. Hopefully it translates to flat bench when we go back.
Pull Ups
bw x 7,5,4,7
A little better than last time but I still need lots of work.
Seated DB Clean and Press
20lb x 10
25lb x 10
27.5lb x 10
30lb x 10
Thougths
Well I had a skin fold test done 2day. According to the results I'm 16% bf @188lb. This means I've gained a whopping 7lb lean muscle mass in a year.... wtf. Also my biceps have not changed in a year. I'm still at a massive 14.5". I know I'm doing pretty much strength training but I assumed the mass gains would be better than they have been. Slightly dissapointing to say the least.
IW
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01-26-2009, 12:24 AM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Dont stress the size dub.Biceps are only good for pulling yourself with
Just imagine how easy size gains will come when your 1RMs are 300,400,500 on the big 3.Keep your eyes on the big picture.
Nothing wrong with toasting the bis every now and again tho just to keep up appearances.Nice Fucking press too mate.
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