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IronWorker - SS gone WestSide
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11-20-2013, 01:12 AM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Nice to see you are still logging. But geeze man keep it to either pounds or kilos - haha !!
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11-21-2013, 05:22 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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It's just me left. lol Seriously. This whole section of the forum is basically my own personal journal for the last year or so.
The deadlift pads have kilo plates and everything else is pounds so that's why. Kind of annoying but easier than trying to remember conversions in my head.
IW
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11-21-2013, 05:25 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 November 21st, 2013
BW: 196.0lb
Flat Bench
bar x 10
115lb x 8
135lb x 5
165lb x 5
185lb x 8,8,10
Pull Ups
bw x 10,8,6
Laying BB Skull Crusher
45lb x 10
65lb x 10
45lb x 15
Thoughts
For some reason my back has been super screwed up for the last two days. The muscle directly under my scapula has just been burning and aching and I don't really know why. I'm wondering if I sat at my desk weird or slept on it funny or what?! I thought the gym would affect it more but it didn't really. It made it feel better if anything? So weird.
IW
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11-22-2013, 05:44 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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Friday November 22nd, 2013
BW: 196.0lb
Leg Press
mobility
bar x 10
3 plates x 12
4 plates x 12
5 plates x 12
5 plates x 10
Back Extensions
bw + 45lb - 3x12
...superset with...
Hanging Leg Raises
bw - 3x10
Thoughts
Fuuuuuuccckkk. Couldn't get a squat rack to save my life today. What piss off.
IW
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11-26-2013, 04:30 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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Monday November 25th, 2013
BW: 196.6lb
Narrow Grip Incline Bench
bar x 10
95lb x 8
115lb x 3
165lb x 5
175lb x 5
165lb x 5
175lb x 5
155lb x 8
BB Row
135lb - 3x12 (paused)
Dumbell Skull Crusher
40lb x 8
55lb x 12,12,9
EZ Bar Bicep Curl
75lb x 8
75lb x 5 + 3 negatives
Thoughts
My upper back/trap is still all kinda of screwed up so it's hard to really go all out on presses. Inclines seem to be better than flat though...
IW
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11-26-2013, 04:33 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 November 26th, 2013
BW: 197.6lb
Regular Stance Squats
mobility
bar x 10
135lb x 8
185lb x 5
225lb x 3
245lb x 5
255lb x 5
265lb x 5
275lb x 5
275lb x 5
Pull Throughs
57.5lb x 12
72.5lb x 12
80lb x 12
Hanging Leg Raises
bw x 12,9,6
Thoughts
I went back to my "usual" squat width... it feels so much more comfortable for me. I managed a half way decent squat workout.
I tried out pull throughs... though I may be doing them wrong. Will have to watch some vids.
IW
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11-28-2013, 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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Thursday November 28th, 2013
BW: 196.2lb
Flat Bench
bar x 10
135lb x 8
165lb x 5
185lb x 3
195lb x 5
205lb x 5
210lb x 5
205lb x 5
185lb x 5
Pull Ups
bw x 10,7,5
Cable T-bar Tricep Extension
65lb x 12
72.5lb x 10
65lb x 10
Thoughts
Well bench is definitely screwing up my trap which I think in turn is cause my upper back to get all tense. I think I have to stop benching for a while...
IW
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11-29-2013, 04:28 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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Friday November 29th, 2013
BW: 196.2lb
Conventional Deadlifts
mobility
70kg x 8
100kg x 5
130kg x 3
150kg x 5
160kg x 5
165kg x 5
160kg x 5
160kg x 5
Leg Press
3 plates x 10
4 plates x 15
4 plates x 15
...superset with...
Hamstring Curls
60lb x 9
50lb x 12,10
Thoughts
I worked up to 160kg x 8 last time but when I do 8 or more reps I do touch-n-go deads. When I do less than 8 then I have been doing full stop deads which are quite a bit harder it seems. So I was only able to work up to 165kg x 5 today.
IW
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12-02-2013, 05:29 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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Monday December 2nd, 2013
BW: 196.8lb
Narrow Grip Incline Bench
bar x 10
115lb x 3
135lb x 5
155lb x 3
165lb x 3
175lb x 3
185lb x 3
185lb x 3
185lb x 4
Cable Row
120lb x 8
160lb x 12,10
140lb x 11
EZ Bar Skull Crusher
75lb x 10
65lb x 12,11
Thoughts
The incline bench is feeling soooo much better than flat bench right now. When I get near max it feels like I actually have to muscle it up instead of bench where it feels like I contort into some awful form that eventually presses it out.
IW
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12-04-2013, 07:46 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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Tuesday December 3rd, 2013
Cardio
Bike - 45min (~50-70% of max heart rate)
Thoughts
I actually drove to the gym, got inside, and realized I forgot my card ... which then caused me to look for it in my shorts pocket ... which I then realized I also forgot. ARG. Since it was -20 something outside I wasn't about to drive back to the gym so I just went home and did cardio on the gf's new exercise bike.
IW
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