Ironwill's workout log

[fitoverforty]

Impressive! Great job! Let's see some new progress pics!

[ironwill]

Good job on the improvements Keep it up man!

Thanks....I'm gonna keep pushing these tired old bones......

[ironwill]

Impressive! Great job! Let's see some new progress pics!

I certainly appreciate the people here at this site, that have given advice, and pushed me along. I had never really heard of full body workouts until coming here, and it has been gr8. I have taken pics, but I don't see the changes, but I know they are there due to the measurements. The pics make me want to keep on, 'cause I'm definately not where I want to be.....but I'll see what I can do......

[ironwill]

Thurs. 12-22

Deads--12x135, 12x185, 12x205, 8x225, 9x225

SLDL--8x135, 8x135

Wide Grip Pull-ups--(-40) 10,6 (-50) 7,5

Seated Close Grip Row--10x140, 7x140, 11x110, 9x110

BB Curl--10x65, 8x65, 8x65, 7x65

Great workout. After the deads, and SLDL's, the other back exercises seemed difficult. I think everything was spent, arms were toast by the second set.

[fitoverforty]

You are doing a great job, Iron. I know what you mean about this site....it has been great to have the support from others as well as being able to give support when needed too.
I hope you and your family have a very Merry Christmas!

[ironwill]

Sat. 12-27

E5

Front Squat (Parallel)--12x45, 12x65, 12x75, 12x85, 12x85, 12x85

Back Squat (Parallel)--10x85, 10x85, 8x85

Mil. Press to front--12x45, 12x65, 9x65, 8x65, 8x65, 8x65

Upright Row--12x65, 11x65, 8x65, 7x65

Should have raised the weight on the front squats, but went to parallel, getting the form down,
and feeling much better about these. Legs have tons of room for growth.

[ironwill]

Mon. 12-28

Flat Bench--15x65, 12x135, 8x155, 6x155, 9x135, 7x135

Incline Bench--7x105, 6x105, 8x95, 8x95

Close Grip Bench--15x65, 12x75, 10x75, 8x75

Tricep Cable Pushdown--15x50, 12x50, 8x50

60 sec. between sets, 120 between exercises. Good workout...tri's were swelled up like crazy

[ironwill]

Thurs. 12/31

Deads--12x135, 12x185, 12x205, 10x225, 6x235

SLDL--12x135, 12x135

Wide Grip Pull-ups (-40) 7,6 (-50) 9,5

Wide Grip Pulldowns--35x50

Seated Close Grip Row--9x140, 12x140, 7x140, 7x140

2-3 min. rest between set on deads. Everything else--60sec. rest.
Did the 35 pulldowns to really feel the muscles this works. Always thought it was lats.
Will do biceps fri. as I have the day off.

[ironwill]

Fri. 1/1

BB Curl--12x45, 12x65, 12x65, 6x65, 10x45

DB Hammer Curl--7x30, 7x30, 7x30

60 sec. rest.

[ironwill]

Sat. 1/2

Back Squat--12x45, 12x95, 10x105, 10x105, 10x105

Front Squat--12x75, 12x75, 12x75, 8x75

Mil. Press--12x45, 10x65, 8x65, 6x65, 11x45

Upright Row--15x45, 11x55, 8x55

Squats were to parallel with floor. Legs were pumped and toast. Numbers sure are low...I guess in time.


Mon. 1-4

Incline Bench--14x45, 15x65, 12x100, 7x115, 7x115, 8x115

Flat Bench--12x135, 7x135, 7x135, 7x115

Skullcrushers--15x37.5, 12x47.5, 10x47.5, 10x47.5

Tricep Pushdown--10x50, 8x50, 6x50

Tues. 1-5

SLDL's--15x45, 12x135, 12x145, 12x155, 9x160

Wide Grip PU--2up/3neg, 2up

Wide Grip Pulldowns--12x110, 10x110, 7x110, 6x110

Seated Close Grip Row--12x140, 8x140, 7x140

Good workout. Waiting for strength to increase on wide pull-ups.

[swanso5]

get your numbers up on chin ups 1st then go to pull ups

[lareinamae]

Great job!!! Keep up the good work!

[ironwill]

Wed. 1-6-10

BB Curl--12x45, 5reps/65,75,85,95,95,95,85,75

60 sec. rest

Sat. 1-9-10

Box Squat--12x75, 12x135, 9x185, 9x185, 8x185, 7x185

Leg Extension's--15x35, 12x55, 10x65, 10x65, 9x55

Mil. Press--12x45, 10x65, 7x85, 5x95, 6x90, 4x90

Upright Row--12x65, 10x75, 9x85, 12x45

90 sec. rest between sets. A little lower reps, as I'm trying to add some weight to
most of exercises.

Mon. 1-11-10

Flat Bench--15x45, 10x95, 10x135, 5x165, 6x165, 5x165, 5x165

Incline Bench--10x115, 9x115, 7x115, 7x115

Close Grip Bench--12x75, 12x85, 8x85

Tricep Pushdown--7x60, 10x60, 7x60

Went a little wider on grip on close grip bench. I usually have about 6" between hands, but bumped it out to 12" as right shoulder didn't like the closer grip. Seemed to
hit tri's just as good.

[lareinamae]

Where ya been?

[ironwill]

Where ya been?

HEEEEEEEEEEEEEEY, or would it be HEYYYYYYYYYYYYYYYYYY? Oh, I'm still here, just very busy, seems like. Boyz want to be on the snowmobiles, all the time, and you know, I wouldn't want to disappoint. Sacrafice myself to go with 'em.........
Workout's going good, split is a nice change for now. Need to eat more!