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Friday May 11th, 2012

I think I've decided to take the rest of the week off. Next week is deload but I'll be at the farm helping with seeding so I'll be off then too.

My shoulder is feeling much better but it needs more time I can tell. I think in the end this rest will be good for me but it could be a bit of a rough start getting back at er again next Monday.

IW

Monday Ma7 22nd, 2012

BW: 214.4lb

Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5

180lb x 5
210lb x 1


Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

140kg x 5
162.5kg x 5
182.5kg x 5(+0)


Pull-Ups
bw x 9,7,6,5,4


Thoughts

Well my last cycle was a bombed attempt. Week 1 went well and then everything started to fall apart on week 2 and by week 3 I was a train wreck. I took most of week 3 off and then was at the farm working for deload week.

My shoulder is still not 100%. I thought 2 weeks off would be what I need but I still have to take it easy I guess. Arg.

Deads felt ok but it also pull on my shoulder a bit so I didn't go even close to 100%.

Hopefully my shoulder comes around soon.... wah

IW

I'm not an iron worker. lol ... I just liked the name.

I do sort of "work the iron" in the gym I guess.

IW

Friday May 25th, 2012

BW: 214.4lb

Squats
mobility
135lb x 5
180lb x 5
220lb x 3

235lb x 5
270lb x 5
310lb x 3

Squats
155lb - 3x10

Superset with

BB Bicep Curls
65lb - 3x10

Thoughts

It's been a rough first week back. Legs felt like jello today. My shoulder is still messed up so no MP this week. Maybe light next week. We'll see.

IW

Sunday May 27th, 2012

Conditioning


Rowing - Steady State
20min


Thoughts

Shoulda been back er' a while ago but life has been a bit crazy.

IW

Tuesday May 29th, 2012

BW: 213.0lb

Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5

195lb x 3
220lb x 2
235lb x 1


Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

150kg x 3
170kg x 3
190kg x 3(+2)


Pull-Ups
bw x 9,8,7,6,4


Thoughts

Well the shoulder is on the mend but it's still not there yet so I took it easy again. I may try some light MP on thursday. We'll see.

Deads haven't dropped as drastically but they are down too. Arg, it's amazing how fast the body can de-condition.

IW

Thursday May 31st, 2012

BW: 213.8lb

Military Press
bar x 8
75lb x 5
85lb x 5
100lb x 3

120lb x 5
135lb x 2
135lb x 3


Cable Tricep Extensions
50lb 2x10
57.5lb 2x10
65lb 1x10

Hammer Grip Cable Row
100lb x 10
140lb - 3x10
145lb - 2x10

Thoughts

Well the shoulder is still not there yet. I may have even over done it a little today. wah

IW

Monday June 4th, 2012

BW: 215.4lb

Bench Press
bar x 8
115lb x 5
145lb x 5
165lb x 5

210lb x 3
235lb x 1
245lb x 1


Tricep Extensions
60lb 2x10
65lb 2x10
70lb 1x9


Pull-Ups
bw x 8,7,5,5,4


Thoughts

Well my shoulder is still on the mend and it was noticeable better today. I didn't want to take it all the way to 100% though. I think I will reset my bench completely and start from the start again. I wish I could have made some more progress but it just wasn't to be this time I guess. Annoying.

Will do the same with MP too I think.

IW

Tuesday June 5th, 2012

BW: 214.2lb

Deadlifts
mobility
90kg x 5
110kg x 5
130kg x 3

160kg x 5
180kg x 2
205kg x 1(+0)

Deadlifts
90kg - 3x10
110kg - 1x10

Superset with...

Bar Rollouts
bw 4x5,6,7,8

Thoughts

Well I thought I would be able to hit 205kg for a couple reps or even 3 ... but not today I guess. Although it is a PR weight so it's progress regardless. It was ungodly hot in the gym today so that definitely played into it. Hopefully next cycle I can up it again.

IW

Tuesday June 6th, 2012

Conditioning


Rowing - Steady State
25min


Thoughts

Not enough conditioning lately!

IW