Ironwill's workout log

[swanso5]

that program is a goodey..rest doesnt have to be exact but as close to it as you can get the better

if we do the exact same workout for sets, reps and wt and i do it in 30mins and you've done it 60mins then i've had the better workout

[ironwill]

that program is a goodey..rest doesnt have to be exact but as close to it as you can get the better

if we do the exact same workout for sets, reps and wt and i do it in 30mins and you've done it 60mins then i've had the better workout

Sounds good. What do you think of the two single exercises? I was thinking about using pretty much the same exercises I do now, just with his set/rep/rest schedule, and also on the antagonist day, how do I do legs? Would it be like squats/SDL's on one day, then Deads/ step-ups the next workout day? Going to take some getting used to, but looking forward to it. Hope it triggers more growth.

[swanso5]

do as written, always do as written

[ironwill]

Mon.

Squats--5x135, 5x145, 5x155
Bench--5x165, 5x165, 5x170
Wide Grip Pulldown--5x120, 5x120, 5x120
SDL's 5x135, 5x145, 5x145
Mil. Press--5x85, 5x85, 5x85
Close Grip Row--5x160, 5x170, 5x180

Thurs.

Deads--215/8,8,8
Bench--185/2 165/2,9
Pulldowns--120/9,8,6
Step-ups--45/12,12,12
Upright Row--65/12,12,12
Close Grip Row--140/10,9,7

Ok, this is shutdown week at the Power Plant where I work, so I worked all five days, long hours, so cardio got scrathes, and lifting was supposed to be the waterbury program. Mon. was the 3x5 day, and I was seeking the weights that brought me to near failure last rep/last set. Didn't work out to gr8, and with the busy week, I did regular program thurs. Fealt very good after deload week.

[swanso5]

Ok, this is shutdown week at the Power Plant where I work

you're not fat enough to be homer, you must be lenny

[ironwill]

too funny. I wasn't sure what that was so had to google Homer and Lenny....ahhh the Simpson's. I've heard of it, but never watched it.

Sat.

Squats--65/8 wu 135/12,12,12
Bench--160/8,8,8
Wide Grip Pulldown--120/9,10,7
SDL's--115/12,12,12
Mil. Press--70/12,8,12
Close Grip Row--140/12,10,8

Sun.

3 hours, double-header VB games. Very strenous, tuff teams. I won't share the outcome, other than majorly sore.

Tues. All exercises 3 sets; 5 reps

Deads--205,225,235
Bench--165,165,165
Step-ups--65,65,65
Close Grip Row--160,170,170
Tricep pushdown--50,60,65
DB Side raise--20,20,20

Extremely sore monday after Sundays games, so took another rest. Now it's friday, and I wish I hadn't, but oh well. Tomorrow will be 3x8 day.

[ironwill]

Wow......am I behind.

Sat. 10/24

Squat--135/12,12,15 This last set felt gr8, and burned like crazy.
SDL's--135/12,12,12
Bench--170/7,8,7
Wide Grip Pulldowns--120/12,9,8
Mil. Press--75/12,12,12
Close Grip Row--140/12,10,9

Sun.

VB day. 5 really fun, but strenous games. Oh yea we came out the winner. Our captain has tore her knee up, so needs surgery, and can't play for 6 months. Any 6'-1" ladies out there interested?

Mon. 10/26

Deads--135/6wu, 185/12,12,12
DB Lunges--40/12,12,12 20lb. in each hand..these hurt, but I liked it.
Bench--135/12,12,12
Pulldowns--120/12,8, 110/8
DB Side laterals--20/10,10,8
Row--140/12,10,8

Went lighter today, as I was really sore, but didn't want to skip, and get behind like last week.

Thurs. 10/29

Squat--135/12,12,12
SDL's--140/12,12,12
Bench--135/5, 155/5, 170/6,6
Pulldowns--120/12,12,8
DB Side Laterals--20/12,12,12
Close grip row--150/8,8,8

This was after 15 hours at work, but felt good. Read an article on "tall" lifters 6' and up, of which I am a member, and they recomended a little narrower of a grip on bench, due to leverage issues with long arms. I have tried this a couple of time, but get a weird little ping between elbow and shoulder when at the bottom before pressing up. Tried old grip, but still felt it.

[fitoverforty]

What's up Iron? I went to check in on your workouts and saw that your journal was the 12th one down on the list!!!!
How you doin'?

get a weird little ping between elbow and shoulder when at the bottom before pressing up. Tried old grip, but still felt it.

Still havin' pain? I know it can be frustrating to have a injury however small it may seem, if it is hampering your workouts.
How's the wife and her running going? She still running with her friend?

[ironwill]

What's up Iron? I went to check in on your workouts and saw that your journal was the 12th one down on the list!!!!
How you doin'?

get a weird little ping between elbow and shoulder when at the bottom before pressing up. Tried old grip, but still felt it.

Still havin' pain? I know it can be frustrating to have a injury however small it may seem, if it is hampering your workouts.
How's the wife and her running going? She still running with her friend?

Hey Lynne, thanks for asking.... I am doing excellant, I just haven't filled out log as faithfully as I should. I have it written down on a log I keep in the gym, but need to transfer it in here. Wanted to do the one of Waterbury's full body routine's, but it was a pain, timing myself, juggling reps, and sets, along with Barbie lifting, getting distracted by kids needing things. I like them to feel free to come into the gym, and talk, or if they need something, we will go help them out. I like it to be a happy place, and not really strict, so they don't like it, and get a bad taste in their mouth about exercise. They do think I'm scary when I'm lifting, but just do to the intensity, and when you get pumped up, you look bigger.............. The ping in arm isn't as obvious since I went back to normal grip, and weights are going up pretty consistently. I am changing the number of reps I do between 6-12 depending on how I feel that day. Somedays I want to lift heavier; fewer reps, other days I want the burn of higher reps; lower weight, so really going by feel. Hopefully instincts are good. Barbie hurt her foot playing VB, a few weeks back, so just started walking this week. She is lifting also, but not every time I do, and sometimes she'll only do 2 sets instead of 3. She likes it, but VB comes first so if she has a game she won't push as hard, because it CAN affect how you play if your suffering from DOMS........ I will try to remember log tomorrow, and fill this baby out. How are you doing?

P.S. Thanks again for asking......

[fitoverforty]

Hey! there you are! Good to hear you are doing excellent.
I know it is hard to work out at home - with the distractions. I know i've said it before, but it seems like I'm never needed until I step on that treadmill or start weight workout - then all of a sudden EVERYONE needs me! ha!
And I'm doing alright - thanks for asking Trying to recover from a foot injury myself. Strained the muscles or tendons across the right top side of right foot while out running a 5 mile street course last Saturday. I've been down all this week - hate it when I can't run! But it is better and I will give it a test tryout tomorrow.
Sounds like you have a great program going and are making steady improvements and I agree - just follow your instincts, your body will let you know what is working best for it.
Have a great week - don't be a stranger!

[ironwill]

Sat. 10/31

Deads--135/7 wu 185/5, 205/5, 235/5, 255/5
Lunges--20lb. DB/12,12,12
Bench--140/12,12,12
Wide Grip Pulldown--120/12,11,8
Mil. Press--70/12,12,12
Close Grip Row--150/9,9,9

Mon. 11/2

Box Squat (medium stance)--95/6wu, 155/12,12,12
Single-leg DL--20db/12,12,12
Bench--95/6wu, 170/8,5,5
Wide Grip Pull-ups--BW/3, *50/8,8
DB Shoulder Press (hammer grip)--20/12,12,12
Close Grip Row--150/10,10,9

* I have a cable machine for lat pulldowns etc. On this exercise I put on a belt, and hooked the cable to it, then added 50lbs. to the cable, so it essentially removed 50 lbs. of body weight, then did the pull-ups.

Thurs. 11/5

Deads--135/5wu. 190/12,12,12
Step-ups--20db/12,12,12
Bench--10PUWU, 145/12,12,8
Wide Grip Pull-ups--*50/12,9,8
Mil. Press DB (Hammer Grip)--20/12,12,12
Close Grip Row--150/11,11,7

[ironwill]

Sat. 11/7

Stiff-leg DL--145/12,12,12
Box Squat--135/5 wu 185/8,8,8
Bench--135/5 wu, 170/7,7,7
BB Curl--45/12, 55/12, 65/12
DB Shoulder Press Hammer Grip--30/12,10,8
Close Grip Row--150/11,8,8

Sun. 11/8

Nine hard fought VB games. 4+ hours of play. Double-header. Busted butt!!!

Mon. 11/9

Deads--135/5 185/5 205/5 260/5 205/5
Step-ups--60/12,12,12
Bench--135/5wu 145/12,13,10
Wide Grip Pulldown--120/12,10,8
Upright Row--75/12,11,6
Close Grip Row--150/11,12,9

Fri. 11/13

Stiff Leg DL--145/12,12,12
Squat--135/5 wu, 185/9,9,9
Bench--135/5 wu, 170/7,7,7
Wide Grip Pulldown--120/12,10,7
Arnold Press--30db/12,10,9
Close Grip Row--160/6,6,6

Weights, and size keep making little gains. Someday's I feel stronger than others, I suppose thats normal. friday workout was after a 15 hour workday, and at the end of 40 work week. I fixed elliptical, so need to get cardio days moving again, and need to integrate some core work, also.

[ironwill]

Sun. 11/15

Three hardfought VB games, lots of good cardio/HIIT. We only had 5 players instead of six, so had to work extra hard, amazingly we beat the #1 team in three. Never underestimate the underdog.

Mon. 11/16

Deads--135/5, 185/5, 265/5,5
Step-ups--30db/12,12,12
Bench--145/12,10,7
Wide Grip Pull-ups (-50)/12,8,8
Mil. Press--75/12,12,10
Close Grip Row--160/10,10,8 WOW!!!!

Well, arms have grown an inch since I started, and I haven't focused on them at all. Wish legs, and chest would do the same, as I have focused on them. Measuring chest seems to be a pain, and I seem to get different numbers all the time, though wife says it's grown a noticeable amount. Keep pushing!

[fitoverforty]

Wow! 160lb row? that's impressive. You are doing great.
What does the (-50) on your pullups mean? sorry, I still have trouble deciphering all the weight "lingo"!
congrats on your arm gains, just keep working hard and I"m sure your legs and chest will follow in no time.

Measuring chest seems to be a pain, and I seem to get different numbers all the time

Maybe you could let your wife measure your chest? I'm sure she wouldn't mind.

[ironwill]

LMBO.....Lynne about wife measuring, that leads to more cardio...right..... ? Sorry. The -50 may not be logged correctly, but I'm not sure anyone else does these...I have a cable machine for lat pulldowns etc. On this exercise I put on a belt, and hook the cable to it, then added 50lbs. to the cable, so it essentially removes 50 lbs. of body weight, then do the pull-ups. If wife is home, she sits behind me and puts her legs around waist to keep butt down on the bench, and I do regular pulldowns, but if she's not, I'm pulling just enough weight butt doesn't want to stay down. I also like the stretch using the cable, I can get down really low, and certainly looking forward to being able to wide grip pull body weight, and begin to add weight, instead of subtract it.

Yes....loving the close-grip row, has always been one of fav's, and back, apparently is loving it too.