Ironwill's workout log

[ironwill]

Doing a little research on the incline bb bench press. I've enjoyed it, and numbers are moving up, much quicker than flat bench. I have noticed some discomfort in shoulders when I do it, especially at the bottom. Apparently hand grip has been to wide, I've been pressing elbows back inline with shoulders, and lowering the weight to the nipple area......ALL WRONG. Any opinions?

[swanso5]

find a grip that's comfortable...if there isn't one try db's or get rid of them

[ironwill]

find a grip that's comfortable...if there isn't one try db's or get rid of them

I'll play with it on next chest day, now that I have more info. db selection is limited, but that is how I did these in the past. DB feel great for me on these. Thanks.

[ironwill]

Mon. 3-1-10

Flat Bench--12x45, 12x95, 8x160, 6x160, 8x135, 8x135, 7x135, 7x135

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

Incline DB Press--19x30, 16x30

Tricep Pushdowns--15x50, 10x60, 8x60, 8x50

Added four sets to chest workout, see if I can wake it up. Not sure if I need to do more or less, so I'll try more first. Can't imagine less is the answer.

Tues. 3-2-10

Deads--12x135, 10x185, 7x255, 7x255, 6x255

RDL's-- 12x135, 10x135

T-bar Rows--12x90, 12x115, 12x140, 12x140, 10x140, 7x140

One-arm Pulldowns--12x50, 8x50, 7x50

Like this change in upper body exercises. Deads felt really good, no hip issues, and lov'n the t-bar rows.

[ironwill]

Sat. 3-6

Squat--12x45, 10x75, 8x125, 145/9,8,8

Step-ups--65/12,12,12

DB Side Laterals--8lbs./15,15,15

Mil. Press--14x65, 9x75, 8x75

Step-ups were killer. Legs were really burnt by the end. I was thinking the shoulder workout
was really good, but it doesn't look to impressive, once written down. Did the Side lats as a warm-up, pre-fatigue thing, and shoulders were burning by the end of the presses.


Sun. 3-7-10

Had a Volleyball double header. 10 games total. Arms weren't totally functioning correctly, hopefully due to the shoulder workout. Played for 3 hours plus. Very strenous play.


Mon. 3-8-10

Flat Bench DB Fly's--8 lb. DB/15,15,15

Flat Bench--10x65, 10x95, 12x135, 6x185 (30 sec. rest between reps) 135/8,7,6

Incline Bench--115/8,8,8

Changed up form on incline due to some research. Lowering the weight to chin area, and narrowing grip some. Felt better on shoulders.


Tues. 3-9-10

RDL's--12x45, 12x95, 12x135, 145/12,10,10

T-Bar Row--12x90, 12x115, 145/12,8,8,8

One-arm pulldown--50/12,10,9,7


Wed. 3-10-10 (Superset Arm Workout)

BB Curl--65/12,9,8,8 with
Close Grip Bench--12x85, 90/10,10,8

Didn't get the pump in arms I usually get with just the tricep workout. Arms about 16 1/8 pumped.

Starting to think ahead to some Summer trimming up. I've never done any kind of cut really, but want to shape up for the Summer beach, and boating season. Planning to cut some of the junk from diet. Sweets, cream, and sugar in coffee with skim milk, and stevia, or just go to Orange Pekoe tea with honey....yum. Add some protein to breakfast. Right now eating Kashi, fat free milk, whole wheat toast with jam, maybe replace the toast with some eggs. In the planning stage right now, thinking I will start April 1st, in hopes of being where I want to be by June 1st, maybe 5 lbs. a month loss to be around 185 for the Summer. I really have know idea, totally new concept for me, but want to try, and see what happens. Any ideas? Wasn't planning to add much cardio, just adjust diet, and keep lifting as hard as I can.

[swanso5]

why wait to adjust diet??

[ironwill]

why wait to adjust diet??

hmmm, initial response would have been, to get in a few more weeks of "bulking" though I don't consider myself very bulky. but in looking at the things I want to cut out, I suppose there not really helping much of anything. Mostly cheap carbs (sugar) I want to cut out. I try to base what I eat on getting at least 20g-30g of protein every meal, and shoot for like 7 meals/day. Also look at total cal. of the food versus fat cal. and make sure the fat cal. are 20% or less, usually it's alot less. I try to eat like raisin bran, pasta, or maybe a wheat bagel pre-workout, and protein shake post-workout.

[ironwill]

Wed. 3-17-10

Today I ate, but not in order:

3 cups Kashi Go-lean
3 cups fat-free milk
2 slices wheat toast with tsp jam
2 hard-boiled eggs with black pepper
1 fat-free yogurt
1/2 cup of sweets
4 cups of coffee
4 tbsp. sugar total in coffee
Roughly 12 tbsp. creamer in coffee (maybe a bit less, but too much either way)
1/2 lb. (wifes estimate) of parm chicken breast
3 oz. Sliced turkey breast
4" pita bread with turkey, and mustard
1 Nectarine
1/4 cup of unsalted, dry-roasted peanuts
40+ oz. water

Think thats about it.

[ironwill]

oh, and 1/4 cup dry-roasted, unsalted peanuts.

[fitoverforty]

Roughly 12 tbsp. creamer in coffee

So, you like a little coffee with your creamer?

1/2 cup of sweets

fruit?

[ironwill]

good call....I forgot I had a nectarine. Should have written it all down...... Barbie's like I can't believe you ate all that. Curious what will happen, if I just take out the 500 cal. of sweets, and the creamer/sugar. I spose I will lose weight, as I can't seem to gain any right now.

[ironwill]

Roughly 12 tbsp. creamer in coffee

So, you like a little coffee with your creamer?

1/2 cup of sweets

fruit?

yuh, more like a milkshake. Barb and I like it the same, keep adding til the spoon stands up by itself. I told her the other day, its gonna go away...but we love having our coffee together..its something I make for her ( special blend) and its a special thing, as she is usually doing for me, and its something I do for her and she loves it. Time for a new special blend, not sure how to make it good without the bad stuff.....lol

[ironwill]

1/2 cup of sweets

fruit?

Huh...I missed this part....1/2 to 2/3 cup a day. Colorful, but not fruit. 500 crap calories a day, then another 300 cal. in sugar/creamer...hehe

[fitoverforty]

but we love having our coffee together..its something I make for her ( special blend) and its a special thing, as she is usually doing for me, and its something I do for her and she loves it. Time for a new special blend, not sure how to make it good without the bad stuff.....lol

You could switch to a fat free creamer or a sugar free creamer, like a nice french vanilla or hazelnut flavor and then just give her a big smooch when you bring it to her...it will still be special - just the fact that you are taking time and making it for her and sharing that time together is where the specialness come from.

[ironwill]

but we love having our coffee together..its something I make for her ( special blend) and its a special thing, as she is usually doing for me, and its something I do for her and she loves it. Time for a new special blend, not sure how to make it good without the bad stuff.....lol

You could switch to a fat free creamer or a sugar free creamer, like a nice french vanilla or hazelnut flavor and then just give her a big smooch when you bring it to her...it will still be special - just the fact that you are taking time and making it for her and sharing that time together is where the specialness come from.

actually a splash of hazelnut is part of the "secret blend".....hehe, but it is the fact I do it for her. Not sure I can switch to tea, hoping for, as you say a replacement creamer, maybe fat-free milk, and I guess stevia is the preferred brand here. Actually I don't think I had heard of fat-free creamer...hmmmm.