Ironwill's workout log

[fitoverforty]

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.........

...yeah, sometimes being a parent is so hard...the things we have to do... haha! I know you must hate being out there riding snowmobiles with your boys....must be awful. LOL!
I've never ridden a snowmobile...not much use for them down here in the south

[lareinamae]

Snowmobiles rock! They are soooo much fun...a lot like surfing on the snow. Lucky duck!

Glad to see ya back!

[ironwill]

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.........

...yeah, sometimes being a parent is so hard...the things we have to do... haha! I know you must hate being out there riding snowmobiles with your boys....must be awful. LOL!
I've never ridden a snowmobile...not much use for them down here in the south

You know me Lynne....always giving of myself, sacraficing own wants.......to help the kids...... ....all for the kids. Do you ever get snow in TX?

[ironwill]

Snowmobiles rock! They are soooo much fun...a lot like surfing on the snow. Lucky duck!

Glad to see ya back!

Hey wuts up there Ms. Bikini Model, yuh we're lov'n it, could always use more snow.....but! boyz have cheapy snowboards they use on a hill out back, we pack it down with the snow machines.....and down the hill they go. Gotta make the best of the cold.
I've tried to keep log up (sorta) but haven't kept up with or been nearly as social with everyone as I prefer to be. I've made some really neat friends on this site.....like you...

[fitoverforty]

Do you ever get snow in TX?

I live farther south, near the Gulf coast, so snow here is few and far between. If it does snow, it is usually only a 1/2 inch or so and melts within the day - but they will shut down the schools and close businesses just so the kids (and adults too!) can "play" in the snow - alot of dirty, grassy snowmen get built and attempts at snow Angels. Needless to say, we do not do well on icy roads - no one knows how to drive on it! LOL!

[ironwill]

Do you ever get snow in TX?

I live farther south, near the Gulf coast, so snow here is few and far between. If it does snow, it is usually only a 1/2 inch or so and melts within the day - but they will shut down the schools and close businesses just so the kids (and adults too!) can "play" in the snow - alot of dirty, grassy snowmen get built and attempts at snow Angels. Needless to say, we do not do well on icy roads - no one knows how to drive on it! LOL!

I spent 6 weeks in San Antonio about a zillion years ago ( I prob said this already) in June- Aug.....twas no snow, twas mega-HOT, our daily chant running to formation was "Not Hot- Not Tired" not sure why guys were dropping like flies from heat exhaustion............... beings that it wasn't HOT..... Would actually like to visit TX again someday, as I never even got off-base....

[ironwill]

Tues. 1-12-10

Deads--12x135, 12x135, 9x185, 235/10,4,3,3

Wide Grip PU--(-40)7,5,6

Close Grip Seated Row--5's/160, 170, 180, 190, 4x190

Had visions of 4 strong Dead sets with 235, but whatever I ate for supper was not agreeing with vision. It kept returning trying to resurface during these deads, despite waiting over an hour after eating to lift. The first 10 felt GR8.


Wed. 1-13-10

BB Curl--12x45, 8x65, 5x95, 5x95, 5x85, 5x85, 5x75, 8x65


Sat. 1-16-10

Box Squat--12x75, 12x135, 10x190, 10x190, 7x190, 6x190

Front Squat--12x65, 10x65, 8x65, 4x65

Front Shoulder Press--12x45, 12x65, 6x95, 6x90, 6x85, 7x75

DB Press--30DB/ 8, 9, 10, 7

90 sec. rest between sets, other than DB press, was running upstairs mixing protein shake, so took longer. Probably explains why reps went up.

[ironwill]

Mon. 1-18-10

Incline Bench--12x45, 12x65, 12x95, 12x115, 7x135, 7x135, 6x135

Flat Bench--12x135, 5x155, 7x145, 6x135

Close Grip Bench--12x85, 11x90, 10x90

Cable Skullcrushers--12x20, 12x30, 10x40

whole family got the flu the weekend of the 16th, I was the last to get in tues.
night, the 19th. Entire night on the bathroom floor, much to dismay, I lost about
6 lbs. Hopefully mostly water weight. Very weak for the whole weak after, finally getting
back in the gym on the 27th. Weights will be down a bit at first, but hope to
recover stronger. Gotta stay positive, and wanting to lift some bigger numbers
in hopes to further develop body. Plan to take pics, and measurements Sun. morning.

Sun. 1-24-10

Started our Spring Volleyball season. Have a couple of new players, as we lost
one to a knee injury, and another to lack of interest. wife and I actually
put the team together, all nice players, but all driven, with a strong will to win,
and positive 'tudes. It's nice to walk on the court with 5 other people who will
always give 110%. Played 8 games total, WON 6, lost 2. Gr8 start to the season.
Man I was beat after being sick, calves wanted to cramp up when I jumped at the end.
Gr8 workout.

Wed. 1-27-10

Flat Bench--12x45, 12x95, 10x135, 5x155, 6x155, 5x155

Incline Bench--8x115, 7x115, 6x115, 5x115

Close Grip Bench--10x95, 9x95, 9x95

Triceps Pushdown--14x50, 8x60, 8x50

Felt great to lift, chest and tri's pumped right up nice. Back feeling good again....

[fitoverforty]

Wow, long time no hear from! Glad you are feeling better.

[lareinamae]

Oh man, that stinks you guys were all sick! Glad to hear you're feeling better and back on your program!

[ironwill]

Wow, long time no hear from! Glad you are feeling better.

Things have been crazy, with being sick, and work schedule being changed for a couple of weeks. Totally glad to be over the sickness.....not fun. Thanks for writing.

[ironwill]

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

Do these two moves works basically the same back muscles?

[ironwill]

Oh man, that stinks you guys were all sick! Glad to hear you're feeling better and back on your program!

Yuh, one of the joys of having 5 people in the house, if you don't get it after the first person, you have 3 more chances.........it was similar to the 10lb. flu we have last year..... Thanks for the kind words, I keep chugging along despite such setbacks. Following your prep, as much as I can, though I don't always respond. Hope ur having fun with it, and keep the pics coming..... Your look'n GRRRRRRRRR8!!

[ironwill]

Fri. 1-29-10

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

Wide Grip Pulldown--12x90, 6x120

Wide Bent Row--12x95, 10x115

Wide Grip Seated Cable Pull--8x110, 8x110

Close Grip Seated Row--8x140, 9x140, 8x140, 8x140, 8x140

Went easy on the deads. Trying a few different back exercises to see which
worked the lats more than the traps, and vice versa. One of favorites,
the CGSR, I seem to feel it in lats, though study shows it works the Rhombus.

Sat. 1-30-10

BB Curl--12x45, 12x65, 10x75, 8x75, 7x75, 8x65, 9x65

DB Curls--10x30, 8x30

Work schedule changed this week working 4-5, 10 hour days.

Sun. 1-31-10

5 VB games, around 2.5 hours of good play. Not undefeated anymore. How can
you beat someone 25 to 9 then come back and lose to them next game. Ugh!!!

Mon. 2-1-10

Box Squat--12x75, 12x135, 12x155, 9x155, 5x155

Front Squat--5x65, 5x65, 5x65

Tues. 2-2-10

Open VB night Played several games from 6-8:30

Wed. 2-3-10

Shoulder Press--12x45, 12x45, 10x65, 8x85, 8x85, 6x85

Shoulder DB Press--7x30, 6x30, 6x30

Upright Cable Row (leaning back slightly to hit rear deltoids, Pulling to
throat)--13x20, 10x30

[swanso5]

chin ups and pull ups are the same movement pattern but if you can't do chin ups you'll never do pull ups

best lat exercieses pull ups, pulldowns, close grip rows