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IronWorker - SS gone WestSide
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01-09-2014, 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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Thursday January 9th, 2014
BW: 197.4lb
Incline BB Bench
bar x 10
95lb x 8
115lb x 5
135lb x 12
145lb x 11
135lb x 9
Seated DB Press
25lb - 3x12
Face Pulls
35lb x 12
40lb x 12
47.5lb x 12
DB Skull Crushers
35lb x 12
47.5lb x 12
47.5lb x 10
Pec Deck
100lb x 12
110lb x 12
110lb x 10
Thoughts
Burn burn burn.
IW
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01-10-2014, 05:15 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 January 10th, 2014
BW: 195.6lb
Stiff Leg Deadlifts
mobility
bar x 10
135lb x 8
185lb x 12
225lb x 12
245lb x 12
Leg Press
2 plates x 8
3 plates x 12
4 plates x 12
4 plates x 12
Hamstring Curl
40lb x 12
35lb x 11
35lb x 11
Back Extensions
bw * 35lb - 3x12
Thoughts
Hamstring curls suck on a normal workout day ... but they really suck right after stiff leg deads....
I somehow lost 2lb. I've been eating lots but I guess my body must be really trying hard to repair. Which I guess means the new workout is taxing the body which is a good sign.
IW
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01-13-2014, 05:48 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 January 13th, 2014
BW: 195.8lb
Incline BB Bench
bar x 10
115lb x 8
135lb x 5
165lb - 4x6
Pec Flys
22.5lb x 10
32.5lb x 8
27.5lb x 10
Seated DB Press
30lb x 10
37.5lb x 10
40lb x 10
Face Pulls
50lb x 10
57.5lb x 9
50lb x 10
DB Skull Crushers
45lb x 10
50lb x 10
50lb x 8
Thoughts
Apparently I need to up the cals a bit more.
IW
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01-14-2014, 05:31 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 January 14th, 2014
BW: 197.2lb
Deadlifts
mobility
bar x 10
70kg x 8
100kg x 6
140kg x 6
150kg x 6
150kg x 6
140kg x 6
Calf Raise
135lb x 8
225lb x 10
275lb x 8
275lb x 8
DB Walking Lunge
bw x 10ea
+40lb x 10ea
+40lb x 10ea
Cable Crunch
77.5lb x 10
82.5lb x 9
82.5lb x 9
Thoughts
My weight is bouncing around like crazy. Can't tell if I'm losing or gaining or just some sort of weird fluctuation.
IW
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01-16-2014, 05:34 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 January 16th, 2014
BW: 197.4lb
Cable Pull Back
100lb x 8
140lb x 12
140lb x 11
140lb x 10
Decline Bench
bar x 10
135lb x 8
185lb x 5
205lb x 12
205lb x 10
185lb x 12
Lat Pull Down
100lb x 12
120lb x 10
100lb x 10
DB Flat Bench
40lb x 12
47.5lb x 12
47.5lb x 12
BB Bicep Curls
55lb x 12
65lb x 10
55lb x 10
Thoughts
Getting a little more used to the volume work. It's starting to feel a bit better.
IW
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01-17-2014, 04:36 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 January 17th, 2014
BW: 197.0lb
Step Ups
bw x 8
+50lb x 10
+70lb x 12
+80lb x 12
+80lb x 12
Hamstring Curl
50lb x 12
50lb x 10
40lb x 12
Squat Machine
2 plates - 3x12
Pull Throughs
72.5lb x 12
80lb x 12
87.5lb x 12
Thoughts
Leg press machine had no seat on it so I used the squat machine instead. It was actually pretty tough.
IW
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