Ironwill's workout log

[ironwill]

selective hearing is common among males......

LOL... I couldn't agree more!!!

.....you've noticed it b4 I take it??

[Nokie173]

selective hearing is common among males......

LOL... I couldn't agree more!!!

.....you've noticed it b4 I take it??

Female: Sweetie… Can you help me wash the dishes?
Male: *Silence*
Female: After the dishes please help clean the stove while I do the laundry.
Male: *Silence*
Female: Oh, we might need to go grocery shopping for food. Maybe get some beer for tomorrow’s BBQ.
Male: Beer? Ok let’s go get some now!
(From a couch potatoe to a speedy Gonzales)

[feelin-great]

Female: Sweetie… Can you help me wash the dishes?
Male: *Silence*
Female: After the dishes please help clean the stove while I do the laundry.
Male: *Silence*
Female: Oh, we might need to go grocery shopping for food. Maybe get some beer for tomorrow’s BBQ.
Male: Beer? Ok let’s go get some now!
(From a couch potatoe to a speedy Gonzales)

hahahahahaha

[ironwill]

hehe.....sounds about right. You make it sound like it just happened......

[Fygle]

Good job on going below 190! Did you do any changes to your diet besides cutting sugar and cream from your coffee,and do you find it hard do lose weight at all? I also notice you went back to FB instead of splits, liked it better?

[ironwill]

Hey thanks. I haven't been cramming the food like I was. Fittracker wanted me at 3500 cal. to gain, 3000 for maintenance. I was getting there with the sweets, and sugar, about 800 cal. worth a day. So by cutting those I'm down around 2200-2400 cal. a day, and yea the weight is dropping off. Trying to incorporate more protein, and more healthy fat (nuts etc.) and less carbs.

I switched to splits this past Dec. and measured the other day, with no change, so why bother. I do like the intensity of the FB, like an animla in the gym for 47 minutes.... Maybe the volume just isn't there working the bodypart once a week, and I'm not willing to spend 85 hours/week in the gym. I'll never be huge, basically want to be fit, healthy, and look good when the shirt etc. comes off....

[ironwill]

Sat. 4-17-10

Weight--188.8

This was thurs. nights FB, in this order as Supersets:

Warm-up--E-5

Upright Row--12x45, 65/12,12,12
Lat Pulldown--10x90, 120/10,8,8

Squat--12x65, 140/12,10,10
SDL's--12x75, 135/8,7 85/3

Flat Bench--10x95, 155/10,6
Seated Close Grip Row--10x90, 150/12,7

Didn't really like coupling the Squats, and the SDL, need to adjust something there. Lower back didn't like it, and is still sore a couple days later. Body is still adjusting to the FB, upper middle back feels like it needs a chiropractor I've noticed my wifes hands find there way to my ab and chest area more lately.....

[Fygle]

I've noticed my wifes hands find there way to my ab and chest area more lately.....

You go boy! (yeah that's right, we can say that.)

Definitey better to be safe than sorry with your back man, I am taking it very easy with mine until it's 110% good.

[feelin-great]

You go boy! (yeah that's right, we can say that.)

[ironwill]

....you guys crack me up.


Woke up to 2" of snow on the ground, and its still snowing.....

[feelin-great]

Woke up to 2" of snow on the ground, and its still snowing.....

Aaaaggghhhh! Oh, I am so sorry - that's no fun for mid-April!

[Fygle]

You "poor" thing. We had sleet here yesterday as well.

[ironwill]

huh....my youngest one (Owen) said "Dad, we need to put up the Christmas tree, it's Christmas tomorrow, you need to go buy some presents) I about busted a gut, well in between my tears. I had planned to pull the shrinkwrap off the boat today.....ugh!!!

Sat. 4-17-10

E-5 (Thats elliptical for my 5 min. warm-up)

Supersets, with 60 sec. rest...in this order.

Rack Pulls--135/12,12,12 (Babying the pathetic lower back, bar set at base of knee cap)
Step-ups--60/12,12,12 (Been using DB's, time to load a barbell to get more weight)

Seated Wide Grip Row--12x70, 110/11.5, 10,9
Incline Bench Press--12x65, 120/12,12,7

Chin-ups--BW/7,5,5
Mil. Press--70/12,10,9

Go figure, only been back on FB for a week, and already see my numbers going up, this baffles me, no suprise I suppose being simple minded, and all. Do certain bodytypes prefer being tortured 3 times a week instead of one, I end up basically doing the same total number of sets per body part--3 sets per day for 3 days on FB totalling 9 sets per week, or just doing 9 sets per bodypart on a single day of the week.

[Fygle]

We seem to be on similar lifting figures (if my pound to kilo converter is correct), but you pull off more reps than me. I need to try step ups, to mix up my leg workouts.

[ironwill]

They work the quads, but I really feel them in my glutes, which is good. The way Swanso explained it with FB was do Squats one day, with Single legged deadlifts, or RDL's. Then on the next day, do Deads with either lunges, or step-ups. He said never do Heavy deads, and heavy squats on the same day. Too much stress on the bod, and nervous system. Assuming I understood him correctly. Concentrating on multiple joint exercises, as opposed to wrist curls, and such single muscle lifts.