Ironwill's workout log

[ironwill]

Did you have a great Thanksgiving? How are things going with the "turkey fuel"?!!

Hehe...sometimes can have an adverse affect...if you know what I mean. So far behind, on posting workouts, and log sheet disappearred, so some workouts are gone. Mom makes the besr cherry cheese cake (thankfully its gone) and whoopie pies.....I'm seriously cutting these things in 1/4's as a teaser. Still eating Turkey sandwich's on wheat with a bit of mustard.....wee bit dry...pass the water please.....

[fitoverforty]

Ironwill, I hate to be the one to tell you this....but in looking at your new avatar, your workouts seem to be having a reverse affect on you, softening up your features and giving you some curves instead of muscles!
Just kidding!! Your wifey is beautiful and looks strong and confident - very lovely. Now, when are we going to get to see YOU!

Still eating Turkey sandwich's on wheat with a bit of mustard.....wee bit dry...pass the water please...

try a slice of avocado on there or some bell pepper, green onion or maybe a little salsa to liven it up a bit.

[ironwill]

Ironwill, I hate to be the one to tell you this....but in looking at your new avatar, your workouts seem to be having a reverse affect on you, softening up your features and giving you some curves instead of muscles!
Just kidding!! Your wifey is beautiful and looks strong and confident - very lovely. Now, when are we going to get to see YOU!

Still eating Turkey sandwich's on wheat with a bit of mustard.....wee bit dry...pass the water please...

try a slice of avocado on there or some bell pepper, green onion or maybe a little salsa to liven it up a bit.

Yuh, she's been bugging for me to put up a pic of her. Yuh she's rugged....but I can handle her..... Thank you so much, very glad to have her back from Fla.

I tried some BBQ on the Turkey, and ended up with like heartburn, maybe it'll happen anyway.

[Nokie173]

Love the family pix... I don't understand you show wifey pix (very pretty by the way) but you hide all your faces...

[ironwill]

Fri. 12/11

Squat--135/6,6,6
Bench--165/6,6,6
Wide Pull-up--(-40)7,7,7
SDL--135/10, 155/12, 165/12,12
Mil. Press--75/8,8,8
Close Grip Row--160/6,6,6

Missed a few workouts the past couple of weeks,due to work, being sick last Saturday, and a couple of other inconveniences. I laid in bed all day, didn't feel like eating, and ended up losing 3 lbs.....ugh!!! Went light, and easy, as we our in the Sweet 16 Volleyball Championship on Sunday. This is also why I worked out of friday night, instead of Sat. I tend to be sloppy on the net if muscles are worn out from a day before workout, and make error's. We are matched against the 1st place team, so I need to be 100%. We were third, but knocked out the second place team last week. Giddyup. I have lost a section of journal, hence the gap....I have been at it, though not as hard as I should be. Got lots of comments at the company Christmas party, from people I only see once a year on improved physique, so that was a real positive for me.

[fitoverforty]

Got lots of comments at the company Christmas party, from people I only see once a year on improved physique, so that was a real positive for me.

cool...

I laid in bed all day, didn't feel like eating, and ended up losing 3 lbs.....ugh!!!

yeah...i hate it when I lose weight....a real inconvenience .............Just kidding! I know you have worked hard to gain some muscle mass, and dont want to lose it. But first thought was "man, I would LOVE to lose 3 lbs.!" - sorry you were sick.

[ironwill]

Yuh.....I get the same response from Barbie. She lost weight in Florida, as they had little to eat in the house, and she was on the go, and up helping out, all hours of the day, and night.....not to mention the stress. She told me yesterday she had found the weight she had lost......

[ironwill]

Mon. 12/14

Flat Bench--135/10, 155/10, 175/3, 175/4, 165/6

Incline--105/9,8,7,6

Close Grip Bench--45/12, 65/12, 75/12, 85/12

Tricep Pushdown--50/15, 65/10,8,6

First day of split, Chest/Tri's. Still researching, so may need to change up to more sets, reps, or whatever. Any suggestions, please throw them out. More concerned about chest than arms!

[swanso5]

chest and tri day?

you really want suggestion on that one?

[ironwill]

chest and tri day?

you really want suggestion on that one?

The plan is something like:
Sat--Legs/ Shoulders
Sun--Cardio/ Maybe some core
Mon. Chest/Tri
Tues.Back/bi
Wed. Thurs. Fri. Long work days, maybe squeek in some HIIT/Core

Looking for a change from fullbody, I'm motivated, but feel stalled. I did a routine like this in the military, and it produced good results, though I did the split twice a week, six days lifting.......

...but sure throw it out.

[ironwill]

I like upper/lower a lot since everything cross trains, but that's just me (:

do you have a good example.....I'm assuming you mean an upper body exercise followed by a lower body one?

[ironwill]

Yuh...that was good! I just wasn't sure where you drew the line from upper to lower, whether it was chest, and up, or hips, and up, basically the lower back area...huh I just said it right....LOWER. I can always think of upper exercises, but not so many for lower, also considering limited equipment, though for mass a barbell with weights is prob fine! Thanks for the ideas, it sounds like you have lots of fun in ur routine, and like to keep it fresh.

[ironwill]

Tues. 12-15

Deads--135x10, 185x7, 255x3, 205x5

Wide Grip Pull-ups--(-40) 10,9,8,6

Close Grip Seated Row--90x12, 110x12, 130x12, 140x8

One Arm DB Row--30lbx12,12,12

BB Curl--65x12, 75x8,6,7

Right side lower back did not like the deads, so I did the 205x5 set, but
didn't feel right, so I gave it up. Wanted to do standing bent rows, instead
of seated rows, but back didn't like that either. Need more research, not
sure if this is a good group of exercises, too many, too few sets, but will
work it out, as I go, and see how body responds.

[swanso5]

what injury have you to the lower back, hip, knee or ankle on that sore side in the past?

[ironwill]

what injury have you to the lower back, hip, knee or ankle on that sore side in the past?

hmmmm.....I've rolled ankle on that side. Back has always been A1, had shoveled some snow, and also VB match on Sunday, may have strained it a bit, though didn't work very hard. Feels like a small strain on the right lower side. I've never liked deads, as I'm never certain form is perfect. You have the ability to lean a little forward, or go with ur back before your legs, hip height etc. I try to keep back flat, and straight up and down as possible, sliding the bar along chins, pushing from heels. To me it's not like a lot of lifts, like a bench press, basically straight up and down.