Iron's "work in progress" Log...

[nycste]

NYC you can do reg. deads with DC. I believe DC just suggests racks to take the hams out of it a little more and to overload the back with heavy a$$ weight.

ok can you jump in my log or pm me what would be the best way to sub normal deads into the mix and maybe remove an extra hamstring or something for that week?

 

[PumpingIron]

good advice from mfbb...

travis...
1. Chest
2. Back
3. Arms
4. Legs (today)
5. Delts/Traps
6. OFF
7. OFF

Are you suggesting that I keep the belt off for 405?

 

[PumpingIron]

9/27

BW: ???

Squats:
225x8, 315x8, 405x4, 315x6
...belt for final two sets, no rest in between final two sets.

Seated Leg Curl:
290x10, 10, 10
...full rack

Seated Iso Calf Raises: (Plate Loaded, each)
2x10, 10, 10, 10

Front Squats:
185x8, 225x8, 275x8

Iso Leg Curl (Cables, each):
90x10, 10, 110x 10

*No abs

-I felt very weak on the squats. I'm going to chop it up to a lack of sleep and a hectic week.

 

[nycste]

damn wish i could squat like you slowly getting there

 

[PumpingIron]

9/28

DB Military:
90x8, 100x8, 7

Shrugs:
100x20, 20, 20

Rear Laterals:
30x8, 35x8, 40x8

Side Laterals:
30x8, 35x8, 40x8

Plated Loaded, Seated Calf Raises:
4x18, 15, 12

Front Laterals:
35x8, 40x8, 45x8

...supersetted with...

Bench V-Ups
20,20, 20

Upright Rows:
135x8, 185x8

-Long week.

 

[Travis]

Are you suggesting that I keep the belt off for 405?

Yeah, I actually think we have had this convo before? It should help build up your core muscles. I assume your doing some warm up sets at least without the belt? And you just posting working sets? I'll try to find that thread we discussed this in...

 

[Hank Vangut]

hello, i've been following along.
just want to see what PI does.

 

[Travis]

Here was the discussion:
http://anabolicminds.com/forum/exercise-science/65650-when-did-you.html

Now that I think about it you were saying TO use a belt at heavier weights. Still over time if your using a belt on all weights your core strength should eventually go down....unless your not using the belt on every set.

 

[PumpingIron]

Trav...re-read my workouts...it details that I only use a belt on certain sets.

 

[PumpingIron]

10/1

Flat DB Press:
100x10, 110x8, 120x8, 130x5

Incline BB Press:
185x10, 225x8, 4, 4

Seated Calf Raises (plate loaded):
5x8, 8, 8, 8

DB Pullovers:
100x 8, 8, 7

Hanging Leg Raises:
12, 12, 12

Decline BB Press:
225x 12, 10, 8

 

[Travis]

Do you do your leg raises with bent knees or just straight legs sorta like a gymnast? If that makes sense...

Re-read your belt lifts....duh on my part.

 

[PumpingIron]

Straight leg.

 

[Travis]

Straight leg.

Dang son....can do like 4 straight leg then gotta bend the knees a lil. :sad:

 

[PumpingIron]

Dang son....can do like 4 straight leg then gotta bend the knees a lil. :sad:

So are you telling me that my core is stronger than yours?

 

[PumpingIron]

10/2

DB Rows:
100x8, 120x8, 140x8, 160x4
...PR BABY!!

Lat Pulldowns:
180x8, 200x8, 6, 6

Standing Calf Raises:
300x8, (580+35)x8, (580+45)x8
...first was iso, then I switched to both legs.
...the rack goes to 580 so I had to rig it up with the extra

Bent over rows:
185x8, 8, 8, 8

Iso Cable Pulldowns:
150x8, 180x8, 200x6

...supersetted with...

Bench V-Ups:
20, 20, 20

 

[mfbb]

nice db rows bro...u do em kneeling on the bench or standing holding the rack?

 

[PumpingIron]

standing, holding the rack.

 

[PumpingIron]

Bw: 215.2

 

[pistonpump]

what is a bench v-up?

i used to do db rows with my other hand on my thigh/knee, free from the bench or rack. Its an old school way i read i think dorian did and branch and jonnie. U should try um. I do them standing holding the rack now tho because you can do more weight but that doesnt mean the other way is less effiecient....anyway at least im still weighing more then you lol. I dont look as good tho...

 

[PumpingIron]

You might be larger than me, but are you stronger than me?

...Also bench v-ups are kind of hard to describe...

Take a look here:
http://www.frixo.com/sites/fitness/exercises/vup.html

And imagine that on a bench...i think it helps bring the obliques in a bit more for stabilization.

 

[pistonpump]

oh those?! okay i know what your talking about.

can you flip a car? lol

 

[PumpingIron]

maybe, what kind of car?

 

[PumpingIron]

10/3

Standing Preacher Curls:
115x8, 8, 6

French Presses:
115x8, 155x8, 6

Standing Iso Calf Raises: (each)
280x8, 8, 8

Alternating DB Curls:
50x8, 60x8, 70x5, 45x8
...no rest between last two sets

Kickbacks:
35x8, 45x8, 8

BB Wrist curls:
135x10, 10, 10

Seated Ab Machine:
180x10, 10, 10

 

[PumpingIron]

I am planning on doing a 20-rep squat day...any critisism on that? I think I can get 315 for 20 with a belt or 275 without one...

Or should I just go heavy?

 

[bLacKjAck.]

Bw: 215.2

gettin heavy man...you have me by a lot and I am taller...:whip:

 

[nycste]

I am planning on doing a 20-rep squat day...any critisism on that? I think I can get 315 for 20 with a belt or 275 without one...

Or should I just go heavy?

stop being such a wosss and do it. i do it every leg day lol

 

[PumpingIron]

stop being such a wosss and do it. i do it every leg day lol

you do 20 reps every leg day?

 

[nycste]

you do 20 reps every leg day?

yes thats what i was told to do.

its my finisher exercise. i do a light weight although its semi heavy for me lol and try to get 20reps.

ive done 20back squat reps, leg press 20reps, and zerker for 20 havent tried front squat

 

[PumpingIron]

zercher...btw

You must have a much different routine than I...but I was feeling frisky and was just thinking about doing it for fun.

 

[nycste]

zercher...btw

You must have a much different routine than I...but I was feeling frisky and was just thinking about doing it for fun.

you have seen my routine. mfbb i think thats his name told me tod o widowmakers after each leg day. leg day consists of a few things with only 1 set of heavy direct thigh work followed by 20rep set as what you hope is ur max weight for that repage of course its brutal

 

[Hank Vangut]

i do 20 rep squat days every so often.
be prepared to lay crumpled on the floor for awhile after each set.

 

[mfbb]

yea nyc u are correct...20 reppers every leg day for DC

i say go for it PI...they are a good way to shock ur legs up

i'm gunna try 4 sets of 15 with 275 this week for leg day...i actually have a preference for higher reps on leg day, i feel that it helps gaurantee good depth and form and is much safer than extremely heavy squats. ur legs will grow with any rep range, it's just how far u can push ur thresh-hold

 

[PumpingIron]

10/4

Squats:
135x8, 225x8, 275x20, 275x8

Standing Leg Curl:
100x8, 150x8, 180x8

Leg Extensions:
180x8, 220x8, 260x8

...A combination of a lack of sleep, long work days and a cold I am fighting off and I felt like ass and called it a day.

 

[Travis]

Nice squats! Btw yeah I'll admit your core is stronger, but your waist is bigger too!

Actually thats pry not true either...dammit. You win. :thumbsup:

 

[nycste]

275x20 wtf. goddam man how

 

[PumpingIron]

Nice squats! Btw yeah I'll admit your core is stronger, but your waist is bigger too!

Actually thats pry not true either...dammit. You win. :thumbsup:

I'm probably 30~31, with a conservative estimate...

But wearing a belt will take out the stabilizer muscles, giving less work to your core and thus making it smaller.

Dexter Jackson doesn't do squats or dealifts without a belt and without a smith machine, precisely because of this.

 

[PumpingIron]

275x20 wtf. goddam man how

I was impressed myself. No belt either. I felt like crap before and almost puked after. I probably should have taken the day off, but I wanted to get atleast some work in and take 2 consecutive days off this weekend...

 

[pistonpump]

nice fvckin squats.

wow thats interesting about dexter j. ...how did you find that out? makes sense.

 

[PumpingIron]

10/6

DB Military:
90x8, 110x8, 6, 75x8
...no rest between final two sets

DB Shrugs:
120x12, 140x12, 160x12

Seated calf raises:
6x8, 8, 8

Rear Laterals:
35x8, 40x8, 8

Side Laterals:
35x8, 40x8, 8

Front Laterals:
40x8, 8, 8

...supersetted with...

Bench V-Ups:
20, 20, 20

 

[PumpingIron]

nice fvckin squats.

wow thats interesting about dexter j. ...how did you find that out? makes sense.

Not sure, just read it somewhere...I think his column in MD.

 

[mfbb]

damn u beat my 110 db shoulder press for 6....ur throwin up some sick weights bro

we have very similar lifts and i would assume size...ur a lot leaner tho , it's too hard for me to stay lean so i said fvck it lol
how tall ru?
keep up the good work

 

[PumpingIron]

I'm 5'11"

Where do you lift at?

 

[PumpingIron]

10/8

DB Bench:
100x8, 120x8, 130x5

Incline BB Bench:
185x8, 225x8, 6, 4

Decline Cable Flys:
80x8, 100x8, 120x8

Seated Iso Calf Raises:
2x8, 8, 8, 8

75+ degree Decline Bench Crunches/Sit-ups:
20, 20, 20

 

[mfbb]

I'm 5'11"

Where do you lift at?

lol so u got me by 3 inches, i'm 220 but ur significantly leaner judging by ur avi

i'm a trainer at bally's in springfield so i workout there, and also diamond gym in maplewood (where most of the animal pak ads are shot). what about u?

 

[PumpingIron]

I'm down at a local gym in Hamilton...and I workout around work from time to time in conshohocken...

 

[bLacKjAck.]

10/8

DB Bench:
130x5

PI is muh hero....

 

[PumpingIron]

10/9

BW: 213.5

Deads:
225x8, 315x8, 405x6, 495x1

Lat Pulldowns:
180x8, 200x8, 220x7

Standing Calf Raises:
625x8, 8, 8, 8
...Stack(580) + 45

DB Rows:
140x8, 150x8, 160x6

Bench Crunches:
20, 20, 20, 20, 20

Iso Cable Lat Pulldowns:
160x8, 200x8, 220x6

 

[nycste]

dang idk what i can say other then :jaw:

 

[pistonpump]

dang idk what i can say other then :jaw:

yeah...his numbers are pretty animal. PI you on cycle bro? damn your a strong 213lber

 

[PumpingIron]

yeah...his numbers are pretty animal. PI you on cycle bro? damn your a strong 213lber

I don't do drugs.