Ironwill's workout log

swanso5 · Post by **swanso5** » Tue Jul 28, 2009 3:34 am

that will be quite the set up, let us know if you need help making a program for it

www.uponlinetraining.com

ironwill · Post by **ironwill** » Tue Jul 28, 2009 6:23 am

swanso5 wrote:that will be quite the set up, let us know if you need help making a program for it

www.uponlinetraining.com

Picked the set up yesterday. Yeehaw. Will get it set up today. Any ideas on a program would be great. Thanks.

swanso5 · Post by **swanso5** » Wed Jul 29, 2009 3:05 am

heavy deadlifts for 1

depends on goals, time availaibility etc

maybe email me:

http://www.uponlinetraining.com/services.html

ironwill · Post by **ironwill** » Wed Jul 29, 2009 5:10 pm

Wed.

Warm-up

Squats--4X12X45
Shoulder Press--3X12X16, 1X12X45
Push-ups--4X8
Bent Rows--4X12X45

4 sets of above, with 90 sec. rest in between.

Didn't get everything set-up as hoped, but used what I could.

ironwill · Post by **ironwill** » Tue Aug 04, 2009 8:03 am

thurs.-sat. (finished getting gym set-up...woot,woot)

Sun.

HIIT--Elliptical

30 min.--4.1 miles total

5 min. warm-up

30 second sprint
2 min. slow

Mon.

I have program picked out, and will start it next sat. Just getting body used to lifting again, so this was just general exercise I did, not really pushing at all yet. I have no idea what body can lift at this point.

This won't show warm-up set

Squats--3sets-9x45
Deads--3x10x95
Push-ups--4x12
Bent Row--3x8x95
BB Shoulder Press-- 3x12x45

fitoverforty · Post by **fitoverforty** » Tue Aug 04, 2009 12:39 pm

Congrats on getting the home gym! That will be great that you can workout at home. It sounds like a quite a set up! I know you said your wife will be working out as well, I think that is great! You can be each other's support system. Maybe she would like to join Shapefit too....IronWoman!! (she has to be made of iron to take care of 3 young boys!!!) I only have one and it exhausts me at times!
Good luck with all of it....be careful, your old bones don't bounce back like they used too..

(joking!)(I can say that, cause I'm older than you!!)

ironwill · Post by **ironwill** » Tue Aug 04, 2009 7:17 pm

fitoverforty wrote:Congrats on getting the home gym! That will be great that you can workout at home. It sounds like a quite a set up! I know you said your wife will be working out as well, I think that is great! You can be each other's support system. Maybe she would like to join Shapefit too....IronWoman!! (she has to be made of iron to take care of 3 young boys!!!) I only have one and it exhausts me at times!
Good luck with all of it....be careful, your old bones don't bounce back like they used too.. (joking!)(I can say that, cause I'm older than you!!)

Thanks for the congrats. I will be easing into very slow, even though I am active, I know lifting could throw me for a loop if I over do. She doesn't want anything to do with the computer, it drives her crazy, but I do keep her updated, and she looks on occasionally, but its quite rare. Anywho, she just had a cortizone shot in her shoulder, as its been bugging her for awhile now. The doc told her not to lift for two weeks, so she needs to wait, and we will have to see what she can do after that. She told me today she didnt want to wait, but she going to have to. She has lots of natural muscle, actually her whole family have more than their fair share of muscle cells, and they are very strong. She is just afraid she will end up a hulk. We are both looking forward to doing it together..........

ironwill · Post by **ironwill** » Tue Aug 04, 2009 7:28 pm

The torture chamber............

ironwill · Post by **ironwill** » Wed Aug 05, 2009 3:41 pm

Tues.

HIIT--Elliptical--3.6 miles total--30 min.

5 min warm-up
30 sec. sprint
2min. slow
5 min. cool down

I've been doing alot of waterskiing lately, so legs are getting plenty of workout. They are looking forward to the end of the week rest time.....

ironwill · Post by **ironwill** » Tue Aug 11, 2009 7:32 pm

Wed.

Squats--3x12x45
Deads--3x12x95
Push-ups--3x12
Bent Row--5x95,12x95,5x95,12x50

Thurs-Sun.--No real training, but split firewood everyday for prob 1/2 hour, plus water skiing, and first time on a wakeboard. legs were toast.

Mon.

Deads-- 3x12x95
Squats--3x12x45
Push-ups--3x12
Seated cable row--12x50,12x60,12x80
Mil. Press-- 3x12x45
Lat pull-down to front--12x30,12x55,12x55

Tues.

HIIT--Elliptical

4.0 miles
30 min.
30 sec. sprint
2 min. slow

Life is extremely busy right now, as we are trying to squeeze every last ounce out of Summer that we can. Lots of time on the boat with the boys. They love the new wakeboard. We are headed out for another week of camping next week, so workouts will be limited to BW exercises, hiking etc.

Nokie173 · Post by **Nokie173** » Tue Aug 11, 2009 7:57 pm

Manâ€¦ other camping trip? Thatâ€™s gotta be FUN!

Enjoyâ€¦ donâ€™t worry too much about your workout because you will be doing A LOT of exercising anyways!

ironwill · Post by **ironwill** » Sat Aug 22, 2009 2:37 pm

Thanks Nokie! Just back from camping. Lots of swimming, skiing, and tried out the wakeboard I just picked up slightly used (I'm cheap....

) So lots of bodywork in the form of getting yanked up on board by the boat, a few good face plants from catching an edge......

Anyhow, had a blast, hope everyone is doing well, and still at it. Hey Troy, nice to see you posting workout/diet on here. Look forward to following your progress.

Sat.

5 min. warm-up

Deads--3x12x105
Push-ups--3x12xBW
Upright Row--3x12x45
Squats--3x12x45
Wide grip pulldown--3x12x55
Seated close grip row--12x60, 12x70, 12x90

Still trying to see where I am strength wise, and will start increasing weight a little each time. Squats were easy today, as well as wide grip pulldowns. Going to keep with these until I feel comfortable starting the Chad W. program I liked. Also, want body to adjust to lifting again, and make certain form is precise before pushing too hard. Feels great to lift again.

fitoverforty · Post by **fitoverforty** » Sat Aug 22, 2009 3:56 pm

Welcome back! Glad to see you & your family had a great vacation.

Sounds like you are right back on it with your workout program

Yes, it has been great reading Swanso's workout program. It has sparked quite a few interesting conversations about the different exercises and the combinations he does.

Unbelievable

I have been a regular on YouTube lately, looking up the various exercises!

Hope you got some rest and are recharged, ready to get back to "the grind"!
Have a great week!

ironwill · Post by **ironwill** » Mon Aug 24, 2009 9:50 am

Thanks...we loved the wakeboard. 11 year old got up on it first, then me, 7 got up, and even wife got up on it. She took a nasty face plant into the wake. She was amazed how sore she was the next couple of days.

Sun.

HIIT--Ellipt. 30 min. 3.8 miles.

30 sec. Sprint
2 min. slow.

Goint to be a messed up week, as mate is on vac so I'm working M-Th. 5am-8pm.

fitoverforty · Post by **fitoverforty** » Mon Aug 24, 2009 12:43 pm

I've never tried the wakeboard. Is it like a kneeboard? Hope your wife's face is okay!

I have only successfully water skied once in life, staying up for a good solid 30 seconds!!

Your work week sounds exhausting!

Maybe you can fit in a workout or a run on your lunch hour? How do you work your diet around that? Do you have to bring your meals?

Ironwill's workout log

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Re: Ironwill's workout log