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

[pistonpump]

I don't do drugs.

i didnt say drugs. what about steroids :rasp:

 

[PumpingIron]

10/10

Standing Preacher Curls:
125x8, 8, 8

Seated French Press:
115x10, 165x8, 7

Seated Iso Calf Raises:
3x8, 8, 8

DB Concentration curls, on incline bench:
40x8, 50x8, 60x8

Dips:
90x8, 8, 8

Hanging Leg Raises:
15, 12, 12

DB Wrist Curls:
30x8/8, 8/8, 8/8
...top/bottom, no rest between

Hammer Curls:
60x8, 70x6

 

[bLacKjAck.]

70x6

I love it when you remind me of me


Bro seriously I dunno if I could get 70's at the end of my workout (usually when I hammer...)

Nice work...good form on those?

 

[PumpingIron]

yup. back against the wall...

 

[PumpingIron]

10/11

Squats:
225x8, 315x8, 405x5, 315x6, 225x6
...no rest between final 3 sets, belt on 405 set only

Lying Leg Curls:
180x8, 200x8, 220x8

Leg Extensions:
200x8, 22x8, 250(stack)x8

Standing Iso Leg Curls:
120x8, 8, 8

 

[PumpingIron]

10/12

Military BB Press:
135x10, 225x8, 255x5, 225x2, 185x5
...no rest between final 3 sets

BB Shrugs:
225x8, 405x8, 495x8, 545x8

Standing Calf Raises (V stance w/ ankles apart):
580x12, 12, 625x12, 12

...supersetted with...

Bench V-ups:
20, 20, 20, 20

Rear Laterals:
30x8, 40x8, 50x8

Side Laterals:
30x8, 40x8, 45x8

Front Laterals:
40x8, 45x8, 50x7

 

[PumpingIron]

BW: 215.6

From this morning, fasted.

 

[PumpingIron]

10/15

BW: 217.5

Incline BB Bench:
185x12, 245x8, 275x4, 295x1, 225x8
...no rest between last two sets

Flat DB Bench:
100x12, 6, 4
...30 seconds between sets

Pullovers:
100x8, 8, 6

Stand Calf Raises V-Stance (ankles wide):
625x8, 8, 8, 8

Leg Raises:
12, 12, 12, 12

Decline Cable Flys:
80x8, 100x8, 120x6

 

[macedaddy]

how often do you weigh yourself and why so often?

 

[nycste]

how often do you weigh yourself and why so often?

cuz he cares about his looks and is obsessed with looking hot lol (nohomo)

 

[PumpingIron]

how often do you weigh yourself and why so often?

Whenever I feel like it. And just to keep my progress. I'm hoping to be above 220 by the end of the year.

 

[jas123]

You've got some serious strength on the military press. 255x5 is amazing. Keep up the good work.

 

[thesinner]

Wow, I don't know how I missed this log.

Sick lifts, bro. I still gots ya beat on dips though (and you're kickin' my ass on everything else)

 

[PumpingIron]

Wow, I don't know how I missed this log.

Sick lifts, bro. I still gots ya beat on dips though (and you're kickin' my ass on everything else)

You might think so, but I do them very slow and strict, all tricep, no chest. If I kicked up the weight, I know I could push 180+ for 5 or 6.

 

[bLacKjAck.]

You might think so, but I do them very slow and strict, all tricep, no chest. If I kicked up the weight, I know I could push 180+ for 5 or 6.

uh huh...suuuuure


don't think I'm gay err nuthin...but your cute:bruce2:

 

[PumpingIron]

do you not believe me?

 

[3clipseGT]

Damn bro strait up looking sick and pushing some sick weights! Im subbed so keep it goin! :hammer:

 

[bLacKjAck.]

do you not believe me?

I dont have to believe you....I know


your a fellow beast dude....i know what we are capable of.

 

[PumpingIron]

10/16

Deads:
225x8, 405x6, 495x1, 545xmiss, 495x1
...lost my balance on the miss so i dropped the bar from about a foot and a half.

RG Lat Pulldowns:
180x8, 210x8, 240x7

Iso Seated Calf Raises:
3x8, 8, 8

Standing T-Bar Row:
3x8, 4x8, 5x6

Iso Cable Lat Pulldowns:
180x8, 200x8, 220x6

Decline Crunches:
15, 15, 15, 15

 

[mfbb]

bro i'm thinkin about changing my split to something similar to urs...hows this look
chest
back
delts
legs
arms

do u think doing shoulders 2 days after chest is ok?
sry to hijack just tryin to get sum opinions on this split

 

[PumpingIron]

that concern about your delts is exactly why i have them seperated by atleast 2 days. If you do heavy compound movements for chest (which I know you do) then you will recruit the delts a lot for stabilizers.

 

[PumpingIron]

10/17

Standing Preacher:
115x8, 8, 8

French Press:
115x8, 165x8, 8

Standing Calf Raise (V-stance, ankles wide):
625x8, 8, 8
...I need to find a way to rig up more weight or grab a box and go over to the smith machines

Concentration Curls:
30x8, 40x8, 50x8, 40x8, 30x8

Cable Pressdowns:
220x12, 250x10, 10

Hanging Leg Raises:
12, 12, 12

Standing BB Wrist Curls (behind-the-back):
135x8, 8, 8

...spent.

 

[thesinner]

You guys have a standing preacher curls pad? I'm jealous.


Do you do your calf raises with the bar on your back, or do you hold it in your hands (like your doing shrugs or a deadlift)?

 

[PumpingIron]

it's a machine. which i outgrew. it goes up to 580, i rig it with an extra plate. I cant figure out a way to put another, so I'm moving to the smith machine with a box next week.

 

[thesinner]

Make sure you put a weight on the other end of the box. Torque is a funny force, but not as funny when you've got 700lbs underneath you.

 

[PumpingIron]

Make sure you put a weight on the other end of the box. Torque is a funny force, but not as funny when you've got 700lbs underneath you.

I'm confused. The weight will be on ym shoulders.

 

[nycste]

pumpin u were doing a dc style for alittle right, then went back to 1-2 muscle group workouts correct?

liking them? i might drop dc this week after 3 more workouts

 

[pistonpump]

sinner you need to find a better gym hahaha.

 

[thesinner]

I'm confused. The weight will be on ym shoulders.

Just be sure to put a weight on the opposite side of the box so it doesn't flip over while you're trying to do a calf raise.

sinner you need to find a better gym hahaha.

Word. If gym fees weren't a mandatory charge in my tuition, I'd be lifting somewhere else.

 

[crader]

Thats heavy on those calf raises. I assume you have huge calves!

 

[PumpingIron]

they're not bad. not huge but developed well...

 

[crader]

what else do you do for calves? I'm looking to add a little more development to mine.

 

[PumpingIron]

i like to hit mine on every workout with one exercise. but recently i've taken them out of leg days.

 

[PumpingIron]

10/18

Squats:
225x12, 315x8, 8, 8, 8

Single Leg Curl:
180x8, 200x8, 8, 8

Smith Hack Squat:
225x8, 315x8, 8

 

[PumpingIron]

10/19

DB Military:
90x12, 110x 6, 4

BB Shrugs:
Warmup 225x12
455x8, 8, 8, 8

...supersetted with...

Trap-bar shrugs:
275x8, 315x8, 8, 365x8

- Straps with Oly, no straps with TB

 

[PumpingIron]

10/22

BW: 218

DB Bench:
100x10, 120x8, 130x6, 90x8
...no rest between last two sets

Incline BB Bench:
185x10, 235x6, 4, 1, 1, 1

Incline Flys:
50x8, 65x8, 75x8

Swiss Ball Crunches:
25, 25, 25, 25

Iso Standing Calf Raises:
320x8, 8, 8

 

[nycste]

killer workouts bro

 

[PumpingIron]

almost hitting my weight goal. strength is already beyond my expectations at the moment.

thanks bud.

 

[thesinner]

what's your weight goal?

 

[PumpingIron]

220ish.

 

[DecaDone]

I know its been a while, great job. Keep it up

 

[PumpingIron]

I know its been a while, great job. Keep it up

Holy ****, he's back from the dead. Good to see ya on here bro.

 

[PumpingIron]

10/23

Deads:
225x8, 405x4, 455x1, 495x1, 545x1
...PR, mother ****ers!!!

RG Lat Pulldowns:
200x8, 220x8, 240x8

Standing Calf Raises:
625x8, 8, 8

Rocky IV Reverse Ab thing:
6, 6, 6
...anyone know the real name?

Bent over rows:
185x10, 225x8, 8

 

[thesinner]

Rocky IV Reverse Ab thing:
6, 6, 6
...anyone know the real name?

Was that part of his training montage? I don't remember that in Rocky IV.

 

[nycste]

Was that part of his training montage? I don't remember that in Rocky IV.

YouTube - Broadcast Yourself.
(these them?)

oo hottie doing them
YouTube - Broadcast Yourself.


this looks soo hard

 

[thesinner]

Dragon Flags

 

[nycste]

Dragon Flags

o man try these



but yea im totally gonna try dragon flags

 

[thesinner]

I tried those a few times. They are damn difficult. It's hard to keep your back flat doing ab wheels off the toes. Try "walking out" with the palms of your hands (inch worms) instead of using the wheel. It allows for the same ROM, but a little more stability/ less difficulty.

I used to do dragon flags back in the day. They work the abs pretty good. Not my favorite ab exercise, but a fun one to mix it up with.

I've been waiting for my training bro to show up on time (for once) so we could do something different for abs on Fridays (the freebie day).

 

[PumpingIron]

thanks...dragon flags on a decline bench...

 

[pistonpump]

i cant get on youtube here. I wish i could see what you guys are talking about. oh well.

PI, dude your log makes me sick lol. strong mofo.