Ironwill's workout log

[ironwill]

Sun. Oct 24, 2010

Four VB games. About 1.5 hours pretty high intensity. Won all four.

Mon. Oct. 25, 2010

Done as Supersets, 1 minute rest between sets

Flat Bench--12x75, 12x75, 150/7,7,7,6
Seated close grip row--10x90, 10x90, 150/10,10, 7, 5

Feet on bench push-ups--12, 10, 8, 5
Lat Pulldown--110/8,8,7,5

Good workout. Push-ups were to failure every set. Gained a few reps on every exercise, stoked about that.

[ironwill]

Sun. 10-31-10

Four intense VB games....won all 4. Record this season: 20 Wins, 4 Losses

Mon. 11-1-10

Supersets--60 seconds rest.

Flat Bench--12x75, 12x75, 150/8,8,6,7
Seated Cose Grip Row--12x110, 12110, 160/ 6,6,6,6

Incline Push-up--BW/12,9,9,7 (To failure every rep)
Lat Pulldown--110/8,8,6,6

Good workout.

[feelin-great]

Knock, knock, anybody home?

[ironwill]

HEYYYYYY, how are you stranger?

[feelin-great]

I'm good I kinda fell off the edge of the earth for a while (both on this site and in my life) But I'm back and in a better place now. I think I just let the stress of my job completely get to me. But if feels good to be back How's life in Maine?

[ironwill]

Life is good. Busy as always. Haven't been logging, but have been diong my thing in the gym, and on the Volleyball court. Glad to hear your doing better. Stress can be very debilitating.

[ironwill]

Ugh!!!! Did that tape say 36.5" waist........

Well, I knew things in the mirror weren't looking to great, so dug out the tape, and put it around the waist....ouch. That explains a few things. I think my "clean bulk" got pretty dirty. Really liked the 34.5" waist I HAD. Anywhooooo......new plan. 2-3 days FB, and 2 days HIIT (once VB reutrns, I'll let that count as an HIIT) Clean up the diet, not necessarily cut calories, but cut the junk.

Sun. Current Weight 193.4-------------Waist 36.5" I spent the Summer at 180, and felt great, had planned to gain a little, but wow, not this much, and not this fast.

VB Championship Game. We were in 1st place all season, and held the torch high to take the Championship in 3 games, in a best 3 out of 5 format.

Mon.

5 min. Warm-up on Elliptical

Flat Bench--65/15,15, WU 135/8,7,6
Seated Row--110,15,15,9
Squat--65/15,15,WU 135/5,5,5
SLDL--65/15,15,15 (Kept these light, as my legs, ahhh, didn't care for the Squats, and I didn't want to damage anything)
Mil. Press--65/10,5,6
Lat Pulldown--110/6,6,6

This went pretty well. Followed up with a Protein Shake. This is pretty much the same routine, I had when I started and had good results, though I can't lift the numbers I used to. Maybe that will come back, and I'll lose the Love handles.....

[ironwill]

Tues.

10 min. Elliptical (medium speed)

8 sets as follows:

30 seconds--Burpees
90 seconds--Ellip. (slow speed)

5 min. Elliptical (slow speed)

Burpees really get the heart going. Was able to do 10/ 30 sec. at first, but slowed to 8/30 sec. at the end.

[feelin-great]

Great to see you back Good luck with the goals! Let me guess, you started eating M&Ms again By the way, great job on the vb championship!

[ironwill]

Great to see you back Good luck with the goals! Let me guess, you started eating M&Ms again By the way, great job on the vb championship!

Thanks, we had a great season, with a fun team. Due to our success our rating will go up so we won't be able to keep this team together. Fortunately, one of our players is having a baby (his wife, that is) so he is taking the Winter season off, so it's worked out we didn't have to boot anyone. Wasn't M&M's, but, I think just allowing the "cheat" meal/drink to happen WAYYYY to often. I think maybe the best approach, is to get the BF (waist) down where I want it, and keep the eating clean with just a small surplus of good calories to just gain lean muscle, if that's possible, without adding the inches to my midsection.

[feelin-great]

Sounds like the right way to go about it

[ironwill]

Sounds like the right way to go about it

I'm hoping, what I'm doing sure isn't......

Wed.-Fri.

No organized exercise due to work schedule. Looking forward to FB on Sat. despite a busy schedule.

[ironwill]

Sat. 12-18-10

Due to shopping, and the company Christmas Party—No workout.


Sun.

El-5 min
Deads—135/12,12 WU 205/5,5,5 Took it easy on these, as its been awhile.
Incline Push-up—BW/15,13,7 Went to failure, and died out faster than expected.
Close Grip Pull-up—BW/4,4,3 I’ve lost quite a bit on these. Room to grow.
Upright Row (medium grip) 65/10,9,9
Seated Wide Grip Row—90/10,10,10
Lunges—60/6,6,5 I took it easy on these.


Mon.

HIIT

Elliptical 5 min. (medium speed) WU
8 intervals at 30 seconds each followed by 90 seconds elliptical (slow speed)
Intensity sets as follows:
3 sets of burpees
1 set of 45 lb. curl, as many as I could get in 30 sec. managed 20 in poor form. Didn’t raise HR enough.
1 set burpee
3 sets high speed on elliptical…this got the HR to 140+
5 min. elliptical cool down (slow speed)

[Fygle]

Good to have you back posting.

[ironwill]

Good to have you back posting.

Thanks, took the Summer off from posting, time to get back in the habit.... Glad to see your still around.