Ironwill's workout log

Thurs. fri.--off

Sat.

E5
Squats--45/12wu, 115/12,12,12
Bench--95/5wu, 155/12,10,9
Wide Grip Pulldown--110/12,12,9
SDL--105/12,12,12
Mil. Press--70/12,10,9
Close Grip Row--140/12,10,8

Decent workout after being on the road in my pickup all day, about 460 miles hauling a car home. Haven't quite mastered my form on the squat. I keep questioning how low to go, and distance between feet. I like to use a block of wood under my heels, which seems to help me stay more upright. Definately feeling a good pump in my quads. Mil. press fell off a little as I had a ping in my right shoulder, so didn't push it too much. Did them really slow and I didn't feel the ping.

Sun.

Four VB games, best of 5, we beat them in 4....... About 2 hours of good hard play.

your stance is more likely going to be the one you use wothout even thinking about as you'll naturally go to your strongest stance...i'd take the heel lift away and sit back onto a bench for a touch and go approach to hit hams and glutes as well

www.uponlinetraining.com

your stance is more likely going to be the one you use wothout even thinking about as you'll naturally go to your strongest stance...i'd take the heel lift away and sit back onto a bench for a touch and go approach to hit hams and glutes as well

http://www.uponlinetraining.com

I've done the "box squats" onto the bench, and did like it, as it gave me a definite stop and start point, which made it a no-brainer. So many different theories, no block, going to parallel with the floor, block and going to 90 degrees thigh to calf, ATG (glutes to the grass) etc. I see people do those right to there heels, but have heard its hard on the knees. Anyhow......

Mon.

E5
Deads--135/5 wu 210/12,12,8
Bench--95/6 wu 160/8,8,8 65/20
Wide grip pulldown--120/8,8,6
Step-ups--45/12,12,12
Mil. Press--75/12,10,6
Close Grip Row--140/12,9.5,8

Went well, pulled harder on the deads than I expected, but was fighting being agitated during the day, so got it worked out on the deads, I guess. Ping in right shoulder, hip, and knee. I'm left-handed, and everything on my left side is bigger than my right (arm, thigh, calf etc.) and seems stronger. Thankful, nevertheless for limbs that work, some people aren't blessed with.

Tues.

Volleyball scrimmage against UMF varsity Girls VB team, to give them some practice for upcoming games. About 2 hours of pretty good play. My interval training for the day.

Wed. Off--needed another rest day....

Thurs.

E5
Box Squat--45/6wu 120/12,12,12
Bench--10Pushup/WU 160/10,7,6
Wide Grip Pulldown--120/9,8,8
SDL's--110/12,12,12
Mil. Press--75/11,10,7
Close Grip Row--140/12,12,9.5

Good workout after a 15 hour workday. Slow day at work, so couldn't wait to workout, and get to do something physically strenuous.

Sat.

E5
Deads—135/6wu 215/11,7,6
Bench—95/6wu 160/8,8,6
Wide Grip Pulldown—120/8,9,9
Step-ups—45/12,12,12
Mil. Press—75/12,9,6
Close Grip Row—140/12,12,10

Sun. 2 hours strenuous VB play.

Mon. DELOAD

Squat—120/15,15,15
Bench—135/12,12,12
Wide Grip Pulldown—100/12,12
SDL’s—85/12,12
Mil. Press—60/12,12
Close Grip Row—110/15,15

Wed. DELOAD

Squat—120/12,12,12
Bench—130/12,12,12
Wide Grip Pulldown—90/12,12
SDL’s—95/12,12
Mil. Press—60/12,12
Close Grip Row—110/12,12

Have been back lifting for two months, so I’m having a lighter week to give my body a break. I’ve made good gains in body change, and amount of weight lifted, so am very happy with results so far. Going to take a week “deload” then may change to a little different program.

Hey Iron, where ya been? nice to hear you are still among us shapefit junkies!

Hey Iron, where ya been? nice to hear you are still among us shapefit junkies!

Hey Lynne, I'm doing gr8. Have been having some issues with home PC, and very busy at work, as our admin is out on maternity leave, so we pick up alot of her work that can't be viewed by the temp. On a "deload" week this week, to give my body a lil rest, like reducing weight by 20%, and skipping a few sets on body parts, I don't feel need quite as much work. I've logged in enough to fill out my workout log, but not much else. How are you doing?

Oh, tomorrow night Newsboys, Seventh Day Slumber, Bread of Stone concert...woot woot. Wifey, and my 11 yr. old are going. Can't wait.

Wow, that sounds like it is going to be an awesome concert! Love Newsboys!! Not many big acts come down this way, unless they are in Houston, but that is nearly 3 hours away. I know you guys will have a great time sharing that with your 11 yr old! Cool.

That's funny, I was having home pc issues this week myself, but finally got it fixed. Well, you seem to be really doing great on your workout program and getting the results you are looking for. How is it coming for your wife? I remember you saying she was frustrated with not seeing the results fast enough.

We're looking forward to it, though its different with my son there, as if the music/message touches me, I can be a bit emotional (I know, I know, I'm a passionate person....what can I say) bad enough having tears in front of my wife, but my kids....geees.
She is doing good, Volleyball season is getting into full swing, so she will be gone alot, but it helps her weight. She is lifting SOME, but gave up protein shakes, and is running some with a neighbor, she says she HAS to run to lose weight......but she is still at it, so that is good.

she says she HAS to run to lose weight......

I totally understand where she is coming from on that, but tell her not to give up on the weight lifting, it really does help to tone define the muscles. As far as running goes, would she consider doing some form of HIIT? From all the research and reading I have done on it (and trust me, I have read alot!!) it seems to be the best option for cardio, as opposed to just running long steady speeds.
Some good info here: http://www.intervaltraining.net/

she says she HAS to run to lose weight......

I totally understand where she is coming from on that, but tell her not to give up on the weight lifting, it really does help to tone define the muscles. As far as running goes, would she consider doing some form of HIIT? From all the research and reading I have done on it (and trust me, I have read alot!!) it seems to be the best option for cardio, as opposed to just running long steady speeds.
Some good info here: http://www.intervaltraining.net/

I think it kind of works out to be like interval training, as its one of our high school friends Kim, and they love to talk, so they run til there dying (not really....but) then they walk, and talk. She is quite muscular already, and could probably develop that, but doesn't want to get "big". I tell her most people have to work there butts off to get "big" so not to worry........but. Thank you for the link.

Sat. DELOAD

Deads--115/7wu 170/12,12,12
Bench--130/12,12,12
Wide Grip Pulldown--90/12,12,12
Step-ups--35/12,12,12
Mil. Press--60/12.12
Close Grip Row--110/12,12

This ends my "DELOAD" week. I hope to come back strong this week, other than in the power plant where I work, we are going into fall shutdown for repairs, and I get to leave the comfort of my desk, and go into the field and become a mechanic. It always involves construction type manual labor, and is much more physically taxing than my normal work. I will be working all five days, rather than three, so will be lifting after my workdays.

what does the new plan look like?

what does the new plan look like?

I was going to try Waterbury's full body routine. Still focusing on legs, deads, and chest. What do you think?

My goal of getting my weight into the low 180's has changed, I don't mind gaining weight at this point if I can put on mostly muscle. At 6' tall, I'm at 194. Biggest problem....chart says to gain weight I need 3400 cal/day, and I haven't figured out how to eat that much, I'm typically around 2600. We are having BMI tests at work later this week....is that the same as bodyfat %? I hope so, as I'm really curious. I did one of those online measuring test and came up with 24% when I first started, though I seriously question the accuracy of those.

which waterburt routine?

bmi is rubbish, it says i'm obese - doesn't take into account muscle weight