Ironwill's workout log

[ironwill]

Bench--8x155,12x135,9x135

why not do all sets at 155??
you've dropped your output by 10% decreasing to 135

Basically wimped out......lol. I was wiped from our VB game the day before. I had to keep feet up on the bench as abs were to sore to keep them on the ground. Shoulder and left pec were tore up from spiking. I also didn't really want to drop below 8 reps for hypertrophy, but probably would have been the best thing to stick with the 155, though I would have gotten less than 8 reps. At what point, if ever, does a person go to splits? Does it depend on if the goal changes from weight/fat loss to muscle building? Thanks.

[swanso5]

well you don't seem to have time for splits for 1 thing...

putting your feet up on the bench makes you weaker too, there's nothing to transfer your power from

i think we could abbreviate your training more to fit your time restraints

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

[ironwill]

tues.

Elliptical--HIIT--4.6 miles--30min.

wed.

Squat--2x12x115, 8x115
Bench--3x8x155
Wide Grip Pulldown--2x12x100, 11x100
SLDL--3x12x65
Mil. Press--3x12x65
Close Grip Row--12x135, 11x135, 9x135

Good workout. It was at 8am, as I had to be to work at 10. Wife a bit discouraged as she hasn't seen enough change in herself, says shes wasting her time. She's obsessed with weighing herself constantly........I keep hiding the scale.....
own personal, original plan was to lose weight burn fat, get ripped (cut) or whatever you look like at a healthy BF level, maybe around 15%. I guess thats a debate in itself, as to what a good BF level to be at. After starting the new diet, trying to stick around 50/30/20, I gained maybe 5 pounds, and body seems to want to grow not shrink. I lift, I eat, I grow, and I like it. Maybe I'm bulking before cutting?

[fitoverforty]

Wife a bit discouraged as she hasn't seen enough change in herself, says shes wasting her time.

I hope you don't mind Iron, but I understand so much of what your wife is feeling because of own personal struggles with the scale and not seeing anticipated results, I hope you might share this message with her:
Dear Mrs. Ironwill:
PLEASE don't think you are wasting your time! I know it is frustrating not to see any change initially...but please don't let up, or give up yet. Make yourself a promise to give it 6 months of hard effort, both with diet and exercise. Ladies bodies are different when it comes to weight loss than mens. How many times have we gotten frustrated when our significant other cuts out sweets for two days then brags he lost 5 lbs! I'm exaggerating, but you know what I mean! What works for a man may not work the same for a woman. I don't know if you are doing the exact same workout that Iron is, but you may need to adjust it somewhat to better suit your metabolisms needs. I think it is fantastic and such a blessing that you guys are working out together...but don't compare yourself or your results to his. Make sure you are getting enough rest, I know as a mom and wife, taking care of everyone else's need before your own, sometimes we forget to take care of us!! Just hang in there...you are definitely NOT wasting your time.
Sincerely, FitoverForty - Lynne

[ironwill]

Wife a bit discouraged as she hasn't seen enough change in herself, says shes wasting her time.

I hope you don't mind Iron, but I understand so much of what your wife is feeling because of own personal struggles with the scale and not seeing anticipated results, I hope you might share this message with her:
Dear Mrs. Ironwill:
PLEASE don't think you are wasting your time! I know it is frustrating not to see any change initially...but please don't let up, or give up yet. Make yourself a promise to give it 6 months of hard effort, both with diet and exercise. Ladies bodies are different when it comes to weight loss than mens. How many times have we gotten frustrated when our significant other cuts out sweets for two days then brags he lost 5 lbs! I'm exaggerating, but you know what I mean! What works for a man may not work the same for a woman. I don't know if you are doing the exact same workout that Iron is, but you may need to adjust it somewhat to better suit your metabolisms needs. I think it is fantastic and such a blessing that you guys are working out together...but don't compare yourself or your results to his. Make sure you are getting enough rest, I know as a mom and wife, taking care of everyone else's need before your own, sometimes we forget to take care of us!! Just hang in there...you are definitely NOT wasting your time.
Sincerely, FitoverForty - Lynne

Awwwww....thats very sweet, I will share that with her tonite when I get home. Thanks.

I really feel bad for her, like she will weigh before a "bathroom break" and weigh after, hoping she will notice the loss. She has alot of muscle potential, so I told her she is definately going to gain muscle weight, but that will help burn off fat, but she just wants to see the scale drop......

[ironwill]

Thanks Lynne for what you wrote, wife liked it alot, and said you were right. She was bugging me to lift today, so that was cool...

Sat.

Deads--12x180,12x200,8x200
Bench--2x9x155,7x155
Wide pulldowns--12x105,9x105,7x105
Step-ups--3x12x37.5
Mil. Press--70/12,9,8
Close grip row--140/10,8,7

Great workout. Wife was really into it, and I had some pent up energy I wanted to get rid of. Definately felt beat when we turned the light off in the gym.

[ironwill]

Sun.

First real VB game. Went five games (four to 25, the last to 15) We played hard, proved by the five games, as it's best of 5 so if you win the first 3, your done. Tuff team, we came out victorious in the end, but hard win. Definately got workout today. Hope I can move tomorrow. Approx. 2 hours of play.

Mon.

Squat--115/12,10,10
Bench--155/10,9,8
Wide pulldown--105/12,12,10
SDL's--95/12,12,12
Mil. Press--70/12,12,10
Close grip row--140/11,9,8

I watched a video of SDL's, and figured I was trying to go too low, and was arching back ( wife can take these to the floor with her back flat, so I need to get hams stretched, I guess) Slight bend on legs, back nice and flat, butt out, I couldn't go as low, but could do more weight, and didn't feel weird.

[swanso5]

you definately want to stay out of lumbar flexion (low back rounding) w/ loaded exercises, the number 1 rule

chicks tend to have better hip mobility then us and can usually do them, just keep in your range of motion...not really tight hams more so then tight hip flexors and quads too

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

[ironwill]

you definately want to stay out of lumbar flexion (low back rounding) w/ loaded exercises, the number 1 rule

chicks tend to have better hip mobility then us and can usually do them, just keep in your range of motion...not really tight hams more so then tight hip flexors and quads too

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

Cool, thanks. I saw her going to the floor, I was like I can do that......NOT! The vid I watched said make sure to keep back flat, and get the butt out right away.

[ironwill]

Tues.

Elliptical--HIIT--4.3 miles--25 min.

I upped the anty a bit to 45 sec. sprints,75 sec. slow.

Wed.

E5

Deads--135/6WU, 205/12,10,6
Bench--155/11,9,6

This was not what I wanted it to be, but tis wut tis. Lost heart on the deads, as doing a morning workout, it always seems like bodies not really ready to be lifting. Wife is gaining weight from lifting, and not happy about it, so I may look for a program for her, higher reps, less weight, or maybe really lightweight complexes. She doesn't buy the theory of build muscle to burn fat.

[swanso5]

she has too, if her diets not in order then of course she'll gain wt

[ironwill]

she has too, if her diets not in order then of course she'll gain wt

Yuh, her diet is better than it was, but she not nearly as strict as I am, and I'm certainly not perfect. We've been drinking protein after workouts, and she is giving that up, so I need to come up with something. I was thinking of complexes of some sort.

[swanso5]

she still needs to lift heavy or she'll burn cals, not actual fat

it's all about metabolism and forthat she needs muscle

[ironwill]

she still needs to lift heavy or she'll burn cals, not actual fat

it's all about metabolism and forthat she needs muscle

Yes, she said last night she was ready to lift again....go figure. She was doing wide grip pulldowns and wanted to get all the reps, so went out of form, she like bent her wrist and sort of curled it forward to finish (I always stress form to her over reps.....just work the muscle hard, and if you can't finish then the muscle is obviously workd....never cheat or go out of form) but she hates to admit "failure" so sort of hurt her arm, but she said it feels better so wants to go again.

[ironwill]

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 pickup all day, about 460 miles hauling a car home. Haven't quite mastered form on the squat. I keep questioning how low to go, and distance between feet. I like to use a block of wood under heels, which seems to help me stay more upright. Definately feeling a good pump in quads. Mil. press fell off a little as I had a ping in 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.