Ironwill's workout log

[swanso5]

you probably lack mobility on that roled ankle which puts more stress on the lower back, hips and knees, ecspecially during your volleyball...search ankle mobiisations on youtube abd test bioth sides and see how thery match up

benches aren't stright up and down...they should over yourt face then you lower back towards your feet to the sternum/nipple areas then back oveer the face again...in a slight wave/curve type of motion...while your there, search powerlifting bench press and see how they do it

your shoulders will thank you later

[ironwill]

benches aren't stright up and down...they should over yourt face then you lower back towards your feet to the sternum/nipple areas then back oveer the face again...in a slight wave/curve type of motion...while your there, search powerlifting bench press and see how they do it

your shoulders will thank you later

shoulders already hate me for spiking volleyballs TOO hard, and a fair amount of stress jumping and reaching over the net too block......never heard that on benching, I know when you lay on the bench you should be looking directly up at the bar, and of course lower to the nipple area......I'll do the research.

Any idea's on split routine, as far as how many sets, reps I should be doing to make gains?

[swanso5]

i hate bodypart splits

if not doing full body then an upper/lower x 4/week is the only other set up you really need

[ironwill]

if not doing full body then an upper/lower x 4/week is the only other set up you really need

I'm assuming you can't do that 4 days in a row, as thats the time off I have?

Is it conceivable to continue to build strength and size only doing 3 sets per bodypart, as in full body?

is it the fact your doing 3 sets/ 3 times a week that keeps it going?

As I say, I feel I have stalled and just lifting the same weight (or less) everytime.

[swanso5]

4 days in a row isn't great

i'd go:

day 1 - full body
day 2 - off
day 3 - upper body
day 4 - lower body

or if you HAVE to train 4 days in a row and this can work if you can hack it and eat like a trooper

day 1 - 3 x 3
day 2 - 4 x 8
day 3 - 3 x 12
day 4 - 3 x 25

1 exercise each session for legs, chest and back each session

so you basically purposefully overtrain then take 3 days off and eat where you supercompensate

[ironwill]

or if you HAVE to train 4 days in a row and this can work if you can hack it and eat like a trooper

day 1 - 3 x 3
day 2 - 4 x 8
day 3 - 3 x 12
day 4 - 3 x 25

1 exercise each session for legs, chest and back each session

so you basically purposefully overtrain then take 3 days off and eat where you supercompensate

hmmm.....this one sounds interesting.......

Yuh..... work schedule a bit of a pain training wize, but love having 4 days off per week.

[lareinamae]

Glad you're back and sorry to hear you weren't feeling well!

Have you found a new workout plan that you like yet? It's always fun to mix things up a bit and the resources on this site are limitless! Keep up the good work!

[ironwill]

Glad you're back and sorry to hear you weren't feeling well!

Have you found a new workout plan that you like yet? It's always fun to mix things up a bit and the resources on this site are limitless! Keep up the good work!

I'm going to try the split I used to do when in the military, for a couple months, then maybe some type of 5x5 fullbody perhaps, to get some decent numbers up....but one thing at a time right? The waterbury (more pics) fullbody I wanted to do was a pain, with the timing, and all...with house as crazy as it is, I have to try and keep it somewhat simple, and flexible. I was real slack about posting journal also.....

I have been reading ur log, though not commenting, and it sounds like ur having fun working through all the different aspects, and most likely (more pics) learning alot of new things. Always great to try new adventures, as you are, and expand urself, keeps life fresh.....never want to be bored ya know......

(subliminal messages)

[ironwill]

Can't wait to torture legs tomorrow.......

[ironwill]

Sat. 12/19

Quads/Shoulders

E5--Warm-up

Back Squat
75x12
85x12
95x12
95x10
95x12
Front Squat
65x12
65x12
65x10
65x8
Front Shoulder Press
45x12
65x12
65x9
55x10
55x10
55x10
Upright Row
45x15
55x15
55x15
55x12
BB Shrugs
10x135

This workout felt great, other than feeling a little tippy on the squats. Back
to the old school for me, more on beating the muscle up, and not worrying
about how many sets, and reps, just keep pumping til ya feel beat. It worked,
legs felt like mush, and gym in downstairs....ugh!!! Through in the shrugs just for fun, as the
upright rows hit the traps pretty good.....wanted to hit them a little more.

[ironwill]

Tues. 12-22

E5

Incline Bench
15x45
15x65
12x95
7x115
6x115
7x115
6x115

Flat Bench
10x135
7x135
6x135
6x115

Tricep Pushdown
14x50
10x55
6x55
6x50

Skullcrushers
15x20
15x27.5
14x32.5
14x32.5

60 sec. rest between sets. 2 min. rest between exercises.

A little change in order, muscles were spent, and pumped up. First time
doing Skullcrushers in forever, so didn't overdue on weight, but really
felt it.

[fitoverforty]

60 min. rest between sets.

60 secs maybe?

First time
doing Skullcrushers in forever, so didn't overdue on weight, but really
felt it.

I have a hard time pulling much weight with Skullcrushers. What muscles are being worked? And why is it so hard? I can barely do 20 lbs.

[ironwill]

Too funny....corrected. LMAO:)

They are difficult, especially as I do them after chest exercise, which are presses that utilize the tricep muscle, so they are pre-fatigued. It really isolates the tricep muscle, we always called them lying tricep extension. It also calls on some surrounding muscles for stabilization, though I'm no expert.....I end up googling everything. tri's felt like they were going to explode, they were so pumped, Barbie grabbed 'em, and was like "your going to be soooooo sore, ya goofball"

[ironwill]

Started fullbody workouts, with weights on July 29, 2009. Hadn't lifted weights since around 1991, but had some muscle growth back then. Probably overtrained, as I did two 3 day splits per week, and spent many hours in the gym. I remember deads of 365, and bench of around 245, not huge, but good for me. The longest I stuck with it was 6, maybe 8 months, so did it on and off, mostly off, for 4 years. (2009) Goals for starting again: improve physique (appearance) regain lost strength, reduce %. Now 5 months later, I wanted to compare measurements from when I started.

................July 29,09...........Dec.20,09...........Improvement

Bicep...........14.375 In.............15.5 In.....................1.125
Chest...........40 In..................42.75 In................... 2.75
Forearm.......12.5 In................12.5 In.
Neck...........15.75 In...............16.25 In.......................5
Waist..........37.5 In................36 In........................1.5
Thigh..........22.75 In...............23.75 In....................1.0
Calf............15.5 In................15.625 In..................125
Hip.............38.75 In..............39.375 In...................625

Total gain in inches: 6.125in.
Loss in waist area of 1.5in.

[Nokie173]

Good job on the improvements Keep it up man!