Ironwill's workout log

[Boss Man]

Alternatively, you could both just hop on a snowmobile together and go bombing it really fast around the Mohave. Heat and snowmobiles in one, can't be bad for members of the fringe lunatic brigade .

Of course Will must steer, not because of some pre-conceived myth about Lady drivers, but because the Lady shouldn't be doing the mans work. He should power the beast himself.

[ironwill]

Well, somebody put the order in to Mother Nature, I'm sure she'll give us what we want.....

Looks good on paper, I guess!!

Boss-----LMAO....I think I'll just be quiet for once.... ....my mind went in WAAAAAY to many directions on that one!!!

[Boss Man]

Just like you could on a snowmobile. Especially when giddy with excitement

[Bonnie]

mohave ?

[ironwill]

Just like you could on a snowmobile. Especially when giddy with excitement

[Boss Man]

mohave ?

It's a desert isn't it, so it should have some sand shouldn't it, that you could use as a snow substitute for Snowmobiles?

[ironwill]

mohave ?

It's a desert isn't it, so it should have some sand shouldn't it, that you could use as a snow substitute for Snowmobiles?

And it definately would be toasty warm.......might have to call it Sandmobiling.......

[ironwill]

This is the Dave Draper 5x5 program I am doing!! Not trying to promote his site, just for reference purposes.

http://www.davedraper.com/pmwiki/pmwiki.php/PmWiki/5x5

[ironwill]

Sat. 3-5-11

Draper 5x5, Week 6, Day 3

Squat

70x8
140x5
160x4
185x3
200x3
215x3 (155x10)

Bench

55x8
105x6
120x4
135x3
150x1
160x3
160x3
160x3 (135x10)

Seated CG Row

55x8
110x6
130x4
145x3
155x1
170x3
170x3
170x3 (110x14)

Standing BB Curl

12x45
12x60
10x60

SS with:

Tricep Cable Pushdown

12x50
12x60
10x60

Felt pretty frisky today.... Good or bad? Time will tell!! Felt I could have added 5lbs. to everything, but didn't!! Instead added a drop set, as I was feeling greedy for a good deep burn, and a nice pump. I get nervous on a strength program, that I won't add any mass! Through in some arm work, which felt GREAT, arms measured 16-3/8" at the end, so just about an inch of pump. Reading a lot about variations to the 5x5....reading, and things like thinking.....very bad


A word about PR's so everything is on the up and up. Also, if anyone is curious about this program, I want all the #'s and results to be clear. I will note PR's when I reach a new climax of rep/weight, but bear in mind, when I lifted in the Military, 1987-1991, I had PR's greater than I have thus far in this program. Granted it's 20 years ago, but as I recall, Dead--365 Squat--235 Bench--245 If I surpass these numbers at any time, I will be stoked for sure, and not sure how much Muscle Memory will come into play, as I progress towards those numbers. Will I advance quicker than someone who has never lifted heavier, or has 20 years erased the memory? I personally think MM is real, and my body feels like it should be lifting much heavier than I am right now, hoping that gives me an advantage.

[Bonnie]

I'm fairly sure it is real too, but 20 years is a long time ? Maybe boss has some ideas.How long do these workouts take ? Something tells me I'd be to antsy for this type of workout.I like supersets with little to no rest, up up & UP with HR.I'd lose momentum if I had to loiter between sets.

[ironwill]

I'm fairly sure it is real too, but 20 years is a long time ? Maybe boss has some ideas.How long do these workouts take ? Something tells me I'd be to antsy for this type of workout.I like supersets with little to no rest, up up & UP with HR.I'd lose momentum if I had to loiter between sets.

The first and third day of the program (3 exercises) it takes around 45-60 min. Day two I split in half, and do it Tues. night and Wed. morning, because of my work schedule. Those times it's only two exercises so 30-45 min. Today's workout, I didn't keep track of the time, I'm sure it was over an hour. I do 60 sec. rest on the warm-up sets, then 120 usually on the pre-work set, and 180 sec. between work sets. Fortunately, I lift at home, so in between sets, I can do things around the house, and I carry my timer so I'm back in the weight room on time. I have always done like you, 60-90 sec. which I think is best for Hypertrophy, but I would always die off pretty quickly at that pace, by the third work set, my numbers were usually falling back. The 5x5, they want you to get the volume in, hence the long rest. Without 3 min. rest, I wouldn't get all 5 sets to 5 reps. Starting next week, I HOPE to be setting PR's every day, and will be handling weight I haven't lifted since my early 20's....

[Bonnie]

I actually don't rest until I've done my superset.I hit the upper body, lower body, plyometric then have a rest & write in my book, drink & start again I currently am training in strength, not hypertrophy.Hope next week has you achieving a few PB

[Boss Man]

Lifting losses could have been down to long-term injury affecting muscle mass, or starting to do too much Cardio, burning muscle, or stopping doing as much Cardio as usual, causing Fat gain from less Fat burn and more calorie to fat conversion and subsequant storage, negatively affecting power to weight ratio.

Also many Females start to create more Testosterone in around the 40ish -45 age range, so it's possible men might do it too. I'm not certain as to why it happens in females though.

It may have been some kind of mild Thyroid anomlie, affecting the bodies abiltiy to properly utilise nutrition for muscle preservation, that has somehow corrected itself naturally, but I'm less keen on that thinking than any of the others.

Another slight possibility is the military were giving their people some kind of supplements, or some such thing, containing small amounts of GH or anabolic hormones, without making it public, but again I'm not very keen on that way of thinking.

There may have been another power to weight ratio issue, if military rations were not very salty and going back to civilian food if you will, caused an increase in sodium intake and therefore excess subcutaneous water storage, that remained for a long time, affecting power to weight ratio.

Muscle memory doesn't exist as such, it's due to something called the Fascia, that is a membrane around a muscle, that gets stretched with mass building, but does not shrink much if any with atrophy, so when you build muscle back there is no resistance like before, allowing for quicker regrowth of muscle.

[Bonnie]

Interesting

[ironwill]

Sun. 3-7-11

Cardio-- 5 Volleyball games to 21. Lots of good volley's, jumping, had a couple of my hardest hits of the season. HR was flying a few times. Team was playing a bit more like a team, and we won 3 of the 5 games. The 2 we lost were close. Hoping to grab 4/5 games next Sunday......

Happy DOMS Monday!!