Ironwill's workout log

[ironwill]

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?

Basically a snowboard for the water, you stand on it, with feet in bindings. I bought an instructional DVD, and that helped a ton. I was trying to get up on it like ski's, but that is wrong, as I found out the hard way. Gr8 back and leg workout fighting a 200hp, 2000lb boat while your getting dragged thru the water with a snow plow strapped to your feet.... After watching the DVD, I got right up, its a snap once you know how. Barbie liked it, and din't get hurt, but she was sore from holding on. Kids make things look so easy, 11 and 7 got right up.
job involves alot of data entry, and inspection, so I end up sitting behind a pc alot of the day, so its a long day, but not too tiring. I actually went home last night, and we lifted for about 45 minutes (didn't bring sheet so haven't filled out log yet). It went very well, and I didn't feel too tired. Barbie packs me a nice lunch with everything more or less portioned out, I also have a gram scale in office, so its easy to weigh things out during the day.......and once M&M's are gone, I can't run to the cupboard and get more......

[fitoverforty]

You are STILL EATING M&M'S?!!!!! I had to give up dark chocolate snickers and choc. jello pudding cups! Not fair!

Oh....just one little m&m....I would love just one.

SEE WHAT U STARTED?!!!! LOL!

Okay, focus.....must not think about chocolate things......carrot sticks, yeah, and broccoli!

Your wife sounds lovely, and I'm glad she is such a supportive partner in your exercise and eating plan. It is great that you are both doing this together!

[ironwill]

You are STILL EATING M&M'S?!!!!! I had to give up dark chocolate snickers and choc. jello pudding cups! Not fair!

Oh....just one little m&m....I would love just one.

SEE WHAT U STARTED?!!!! LOL!

Okay, focus.....must not think about chocolate things......carrot sticks, yeah, and broccoli!

Your wife sounds lovely, and I'm glad she is such a supportive partner in your exercise and eating plan. It is great that you are both doing this together!

HEHE......... maybe just a couple here and there. Yuh she is real cool about it, and she likes lifting, but lacks motivation, and gets discouraged, I suppose as most people do. Last night she was like "I like this, but its not going to do any good"....lol. I reminded her we just started, and haven't really gotten going full bore into a program, where just getting our bodies adjusted to the strain of lifting. We make a good team, I'm more structured, and disciplined (also more annoying) and she's more fun, but laid back...we balance each other out. I already see results, and I'm hoping in time, she gets what she wants by doing this. I want to be strict, but have fun at the same time. Pass the broccoli, please.

[ironwill]

You are STILL EATING M&M'S?!!!!! I had to give up dark chocolate snickers and choc. jello pudding cups! Not fair!

Oh....just one little m&m....I would love just one.

SEE WHAT U STARTED?!!!! LOL!

Okay, focus.....must not think about chocolate things......carrot sticks, yeah, and broccoli!

Your wife sounds lovely, and I'm glad she is such a supportive partner in your exercise and eating plan. It is great that you are both doing this together!

HEHE......... maybe just a couple here and there. Yuh she is real cool about it, and she likes lifting, but lacks motivation, and gets discouraged, I suppose as most people do. Last night she was like "I like this, but its not going to do any good"....lol. I reminded her we just started, and haven't really gotten going full bore into a program, where just getting our bodies adjusted to the strain of lifting. We make a good team, I'm more structured, and disciplined (also more annoying) and she's more fun, but laid back...we balance each other out. I already see results, and I'm hoping in time, she gets what she wants by doing this. I want to be strict, but have fun at the same time. Pass the broccoli, please.

[Nokie173]

pass the M&M'S please....

[ironwill]

pass the M&M'S please....

I only hand them out one at a time...3 for me, one for you.......

[Nokie173]

LoL.... awww come on... Share!

If you ask wify to lift with you all the time... maybe that will help her get started?

[ironwill]

LoL.... awww come on... Share!

but how would I handle the guilt of causing you to stumble........

[ironwill]

Hello everyone. mate on VAC this week, so I worked 15 hours mon. and wed. 18.5 hours tues. and skated out early thurs. after only 12.5 hours. Diet is going pretty well. I managed to workout mon. night, but did a shortened version, and focused on the parts I feel I need the most.

Mon.

Deads--3x12x115
Squats--3x12x55
Push-ups with feet up on a bench--3x12
Seated close grip row--12x70, 2x12x90

Thurs. (We didn't get to this workout until 9pm, and after week, I was afraid it would be quite sub-par, but didn't want to miss another day, and it would throw off sequence if I waited to do it friday, as I have friday off.......

Deads--12x95, 12x115, 12x135

Squats--12x65, 2x12x95
I did these with a wider stance, feet turned out a little more, lowering myself to the bench, just touching then back up. A box squat, I suppose, using the bench as the box. I really felt them in quads. I always compensate for weak legs with upper body strength, especially back, so this exercise seemed to keep me more vertical, causing legs to have to work........ When I lifted in the past, I made the common mistake of focusing on body parts that responded, and grew quickly, neglecting the rest....bad idea.

Bench press--3x5x135
I have reached 3x12 pretty easy sets of push-ups, with a 5 pu warm-up. I had the bright idea to have wife lay a 25 lb. plate on back so give more resistence for pu.....ahhhhhh bad idea. Sounds good.....didn't work. Ok, so I moved to the bench press. I put hands down on bathroom scale in the pu position and it read 140lbs. so I did a warm-up set, then 135 on the bench thinking I would knock out 3x12 no problem......wrong 3x5. Didn't really make sense, Barbie said it was because on the pu your using alot of other muscles, and the bp focuses just on the chest/tri area. hmmmmm, any ideas? (I used to warm-up with this weight like it was candy...I mean broccoli )

Seated close grip row--12x50, 3x12x100

Wider grip upright row--3x12x45

Wide grip pulldowns--12x50, 2x12x60

[swanso5]

your squat should not be 40% of your deadlift, they should be about even or within 10% of each other...work those legs...also do each in separate sessions

you could put a belt on and attach a chain and then wt from your waist for push ups...that's what i do for ring push ups...i think it's time for benches anyway

don't worry about what the wt is now..if it's still 135pds in 12mths then yes, you have problems

i would like to see more low rep work, ecspecially for deads, squats and bench (sets of 6 sounds good)

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ironwill]

your squat should not be 40% of your deadlift, they should be about even or within 10% of each other...work those legs...also do each in separate sessions

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Should I change the way I do deads? I have seen a type where your legs are wider spread, toes pointed outward, and you arms stay inside of your legs. Would that work legs more than back? back always compensates for weak legs. So don't do deads and squats on the same day, or do them at different times in the day? Should I pick a different exercise to hit that quadrant, like the day I do deads, also do say lunges? Thanks!

[swanso5]

you can cycle through different dead variations but it's not going to help the legs...deads are a hip dominant movement so you need to do front squats and lots of lunges to get those legs up to scratch

and yes do them on seperate days

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

[ironwill]

Fri.

Rented a wood splitter, and split wood for 4 hours. Lots of lifting, and heavy breathing.

Sat.

Front Squats-- 10x95 (Back of upper left leg, hamstring area, I guess, started to feel like it was going to tear in half, probably needs more rest after being bent over splitting wood yesterday.) Switched over to regular squats)
Regular squats--2x12x95
Bench--2x6x136, 1x8x135 (pretty much to failure)
Mil. Press to front--1x8x65, 1x12x65, 1x8x65
Wide grip pulldowns--3x12x65
Close grip row--3x12x100

[ironwill]

you can cycle through different dead variations but it's not going to help the legs...deads are a hip dominant movement so you need to do front squats and lots of lunges to get those legs up to scratch

and yes do them on seperate days

http://www.uponlinetraining.com" onclick="window.open(this.href);return false;

Ok...I finally found this on your site. Somehow, I had missed it before. So, on Dead day, I can throw in some split-squats, or another single leg exercise? How about Squat day, should I throw in something for the hip quadrant other than heavy deads, like good mornings? Thanks for the help, much appreciated. wife says its already starting to show on me, and I haven't really got started yet....

[swanso5]

1 - you shouldn't be able to front squat what you can back squat

2 - on deadlift day yes pop split squats, dynmaic lunges or step ups and on squat day pop in single leg rdl's or reverse lunges

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