Ironwill's workout log

[ironwill]

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

Awesome...thanks.

What do you like for Traps? I never realized until recently that the traps go down the back, as far as they do.

[swanso5]

upper traps nothing really, just indirect work from shoulder presses, deads, rows etc

mid traps - wide grip rows

low traps - trap raises, band pullaparts, wall slides, rows, pulldowns

[Boss Man]

Remember not to do Pull-ups or Pull downs behind the Neck, as you might risk Rotator Cuff problems. Weightbearing exercise shouldn't be done with the Shoulders past 180 degrees.

[ironwill]

Thurs. 2-4-10

Deads--10x135, 6x185, 6x225, 5x275, 3x275, 6x225

Close Grip Row--12x90, 12x140, 7x160

Chin-ups--5xBW, 4xBW

Wide Grip Pulldown--12x90, 8x100

[ironwill]

Remember not to do Pull-ups or Pull downs behind the Neck, as you might risk Rotator Cuff problems. Weightbearing exercise shouldn't be done with the Shoulders past 180 degrees.

Thanks for the reminder. In lifting past, thats how I did them. Also with shoulder presses, I always did those behind the neck also, so have had to retrain myself. Have to fight the urge to do it that way.

[cassiegose]

Well hey there stranger!

Why is it that everytime I come across your profile visions of m&ms run through mind? I think I will ALWAYS see your profile and think of chocolate. You might as well change your profile name to "cassie don't you wish you could have some m&ms?". LOL!

[ironwill]

Well hey there stranger!

Why is it that everytime I come across your profile visions of m&ms run through mind? I think I will ALWAYS see your profile and think of chocolate. You might as well change your profile name to "cassie don't you wish you could have some m&ms?". LOL!

Hey....sorry I've been so scarce. I have been assigned to maintenance for the last couple of weeks, due to our plant being down. Hence, I'm not in front of pc, and I haven't taken the time to do it from home. Well, being sick, I was lifting either.......
Not sure thats a good thing you think of M&M's.... . When I get card cleaned out, and can take some pics, I'll take one of two of Christmas presents...yesss they both involve M&M's...really cute actually. Of course the object of both of them is to have M&M's IN them...... Hope you are doing gr8...I need to catch up on your logs, I'm really behind.

[ironwill]

i would like to see more low rep work, especially for deads, squats and bench (sets of 6 sounds good)

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Looking to go in this direction, heavy foundational work!

[ironwill]

Sat. 2-6-10

Box Squat--12x75, 12x135, 8x185, 8x185, 8x185, 6x180

Lunges--12x45, 12x45, 9x45

Shoulder Press--12x45, 12x65, 10x85, 10x85, 7x85

DB Press--9x30, 9x30, 3x30

Upright Cable Row--12x20, 12x30

Stopped the DB press, as left shoulder pinged a little. VB game tomorrow, and
if I totally wear myself out, Barbie will shoot me.

[ironwill]

Haha. Qt. Have fun with vb.

Thanks. For sure, she's like don't lift the day before b'cause you won't play well. I have to say butt.....ahh glutes were sore from the lunges, but.......

Sun. 2-7-10

VB--four games to 25, and we WON....... Record thus far 4 wins 1 loss.

[ironwill]

Mon. 2-8-10

Flat Bench--12x45, 12x95, 12x135, 7x155, 5x155, 6x145, 6x145

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

Tricep Pushdown--12x50, 12x55, 10x60

Going to keep the reps low, and try to get working sets over 200 soon. Wasn't that long
ago I was struggling with 135.

[fitoverforty]

VB--four games to 25, and we WON....... Record thus far 4 wins 1 loss.

You guys ROCK! Good job!

[ironwill]

VB--four games to 25, and we WON....... Record thus far 4 wins 1 loss.

You guys ROCK! Good job!

Hehe......thanks. We are having fun with it this season. Determined team, but pretty much all good natured, positive people. No downers, which is really nice......

[ironwill]

Finally got some new pics up. Lighting is a big issue, I try to work around. I cover the flash as it makes me a white blob.

[fitoverforty]

Well let me be the first to say....YOU LOOK GREAT! You got some serious guns there Really nice definition overall. I can see alot of improvement and added muscle.
Oh..and thanks for letting us finally see your face! Lol! I know we gave you such a hard time about it! You look great, Iron. All your hard work shows in the pics.