The Iron Man Thread - Bench Training / Journal

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  1. Quote Originally Posted by UKNoko View Post
    425 PR woo... Crazy! How long did it take you to build up to that?

    Welcome to forums and keep posting!
    thanks for the welcome. I may be sticking around. still getting a feel for the community here.

    I have been lifting for over 10 years.

    Within the past 6 months I have decided I want to start competing, so am working towards that end now.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete


  2. Wed... Bicep day.

    Now biceps have been tricky for me. I had an injured arm for quite some time and it is just now (in the past two weeks) getting better. The injury lasted about 15 weeks. So, my bicep routine is a bit weak. However, it will be interesting to watch it progress over the next few weeks.
    Unfortunately over the next few weeks I will be not doing any heavy weights. Pre-injury I used to curl 135lbs barbell with pretty good form for a descent amount of reps. So my goal will be to work back up to that with strict form (however I do not want to push it and have that injury crop back up, because that was a rough time and made many of my workouts miserable).
    Warmup:
    DB 50lbs single arm curl (then the other arm).
    Set 1: 50lbs - 6 reps.
    Set 2: 50lbs - 5 reps.

    Working Sets:
    Barbell curl (the preloaded straight curl bar)
    70lbs, 3 sets of 12 reps.

    Barbell 21s
    50lbs - 1 set
    70lbs - 2 sets

    Preacher Curl
    65lbs- 12 reps
    65lbs- 12 reps

    Cable Machine curl
    52.5 lbs
    Set 1 - 15 reps
    Set 2 - 15 reps
    Set 3 - 12 reps

    Reverse Barbell Curl
    30lbs - 3 sets of 12 reps.

    Cybex Abs - 15 reps per set
    LBS
    80
    90
    100
    110lbs
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete
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  3. Shoulders / Triceps tonight.
    3 more hours! Whoot.

    My triceps are still tore up from Monday, but I will play it by ear.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  4. Shoulder Day... Thursday.

    Standing Military Press:
    135lbs - 12 reps
    135lbs - 12 reps
    145lbs - 12 reps
    155lbs - 15 reps
    165lbs- 15 reps
    165lbs - 20 reps

    Smith Shoulder Press
    225lbs - 2 sets of 12 reps

    DB Press Super set with Smith Upright Rows
    65lbs - 12 reps (2 sets) + 90lbs 2 sets 12 reps

    Front Raise Then Side Raise 15lbs
    10 + 10
    10 + 10

    Dips:
    50 reps
    20 reps
    10 reps
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  5. Subbed. How dos yu hurt ya bicep? Deads?
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  6. Quote Originally Posted by machorox123 View Post
    Subbed. How dos yu hurt ya bicep? Deads?
    Actually not really sure. It like developed in the span of 3 days and kept getting worse.
    I believe my arm got over extended in a machine-cable preacher curl thing lol
    It was bad and I just worked through it for the past 10 weeks. I took 3 weeks off from training and it just did not heal.

    In any case it seems to be healed now (almost 14 weeks later), but am not pushing it on any bicep workouts for a while--not like I can anyway because I am doing 5 weeks of volume.

    oh, and thanks for joining the thread, not a whole lot of people have managed to drop a line.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  7. Its cuz yur new.. Jus keep up the good work. Yur solid lookin and deff pushin some serious weight

  8. Btw rest is te best thing for injuries.. Taking a lil while off the gym is the best feeling when yu back in there nice and rested.. Like I been going to gym 5x week for a while now but woke up feeling a lil sick and half way through my workout I jus crashed hard. Coudlnt grind out those last few reps like i usually do..Felt like I was gnna die.. So ima sleep in tomorrow an Saturday and jus bum it out all weekend and crush the weights on Sunday

  9. I get plenty of wrest bud,
    just took a week off.
    Rest is very important we make sure we get it
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  10. Good. What's yur cycle history look like?

  11. Quote Originally Posted by machorox123 View Post
    Good. What's yur cycle history look like?
    will pm
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  12. Quote Originally Posted by kBrown

    thanks for the welcome. I may be sticking around. still getting a feel for the community here.

    I have been lifting for over 10 years.

    Within the past 6 months I have decided I want to start competing, so am working towards that end now.
    10 years. Nice.
    I'm looking at your workouts. That's some solid volume. Good stuff!
    Check out my current log: http://anabolicminds.com/forum/supplement-reviews-logs/195262-iforce-tropinol-testabolan.html

  13. Quote Originally Posted by kBrown View Post
    Actually not really sure. It like developed in the span of 3 days and kept getting worse.
    I believe my arm got over extended in a machine-cable preacher curl thing lol
    It was bad and I just worked through it for the past 10 weeks. I took 3 weeks off from training and it just did not heal.

    In any case it seems to be healed now (almost 14 weeks later), but am not pushing it on any bicep workouts for a while--not like I can anyway because I am doing 5 weeks of volume.

    oh, and thanks for joining the thread, not a whole lot of people have managed to drop a line.
    Could be tendonitis.

  14. Quote Originally Posted by vidapreta View Post
    Could be tendonitis.
    Perhaps, I am very sure it was an injury though. In any case it seems to be gone now. BUt, I am not gonna push it too hard yet and risk bringing it back. Whatever it was made many of my workouts hell
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  15. Quote Originally Posted by UKNoko View Post
    10 years. Nice.
    I'm looking at your workouts. That's some solid volume. Good stuff!
    Thanks.
    I am not a big fan of volume, but have to switch it up and hopefully I will see some descent gains over the next 5 weeks. After the 5 weeks I will go back to the heavy weights.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  16. Quote Originally Posted by kBrown View Post
    Thanks.
    I am not a big fan of volume, but have to switch it up and hopefully I will see some descent gains over the next 5 weeks. After the 5 weeks I will go back to the heavy weights.
    And how do you find it working? I need to switch around my training for next few weeks and was looking into doing some variation of GVT.
    Check out my current log: http://anabolicminds.com/forum/supplement-reviews-logs/195262-iforce-tropinol-testabolan.html

  17. Quote Originally Posted by UKNoko View Post
    And how do you find it working? I need to switch around my training for next few weeks and was looking into doing some variation of GVT.
    It isn't bad, like you indicated you cant do the same routine forever, have to switch it up.
    I am getting very sore from the volume workouts, and it is only week 1 so I can not judge growth. I can say that I do not find it as satisfying as heavy training.
    However, over a few weeks I may grow to like it more because I will keep my sets progressive and increase the weight per week.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  18. Quote Originally Posted by kBrown

    It isn't bad, like you indicated you cant do the same routine forever, have to switch it up.
    I am getting very sore from the volume workouts, and it is only week 1 so I can not judge growth. I can say that I do not find it as satisfying as heavy training.
    However, over a few weeks I may grow to like it more because I will keep my sets progressive and increase the weight per week.
    Yeah, I love to go as heavy as it's currently possible for me. But I got to decide on the new routine for next month anyway.

    After few weeks your switching back to heavy?
    I'll keep looking at your log to see how this works out for you.
    Check out my current log: http://anabolicminds.com/forum/supplement-reviews-logs/195262-iforce-tropinol-testabolan.html

  19. Quote Originally Posted by UKNoko View Post
    Yeah, I love to go as heavy as it's currently possible for me. But I got to decide on the new routine for next month anyway.

    After few weeks your switching back to heavy?
    I'll keep looking at your log to see how this works out for you.
    Finishing up week 1 right now of volume...only have deadlifts to do. So, 4 more weeks of volume training then back to heavy.
    Will be an interesting 4 weeks.
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  20. Squat Day

    Barbell Squat
    135lbs - 10 sets of 10 reps

    Leg Curls
    150 lbs - 3 sets of 15 reps

    Calf Raises

    mile walk to gym, and back. Loosened me up.

    Nothing special, nor heavy. But, those 100 squats--even at that light weight--put a hurting on me
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  21. Another day of reps... I am aching all over. Probably should have saved Deadlifts for Sunday but did not want my back to be too tight before doing chest--wanted to be as fresh as possible

    Anyway obviously I kept it pretty low, but rest between sets pretty short:
    Deadlifts: 155lbs - 10x10 (100 reps)

    Stomach Cybex machine 100lbs - 10x10
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  22. My body aches terribly.
    Looking forward to chest tomorrow !
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  23. Woke up this morning, house freezing, and I must say I am just as sore I was yesterday. At least my upper body is well rested, but my lower is screaming still
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  24. Okay boys, today's workout was a miserable failure. And I feel like complete death after lifting. We cut it short and will probably hit chest again thursday (weighted dips and pushups) because today simply sucked. However I stuck with the routine as much as possible--but I did not succeed in one single lift!

    Warmup: 135lbs - 10 reps
    225lbs - 10 reps
    315lbs - 1 rep

    Working Sets: the + # means that I received a spot for the reps after the + sign

    355lbs (6 reps + 4 reps). I thought for sure I would get 10, but no where close. I am not sure if it was because the 20lbs jump was too much or just an 'off' day because of well any number of things (perhaps deadlifts on Saturday was a bad idea).

    335lbs: 7 reps + 4 reps

    325lbs: 6 reps + 4 reps

    315lbs: 4 reps + 3 reps -- rest + 2 reps

    This was HORRIBLE! Next week I will use the same weights and try to get more reps each set...

    Incline bench:
    250lbs: 8 + 2 reps
    245lbs: 8 + 2 reps

    At this point we said screw it...we felt like crap and were discouraged as hell. Live to fight another day. Will do heavy dips Thursday to try to hit the chest again
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete

  25. maybe doing Deadlifts on Saturday is a bad idea... Hell we were still sore on Monday... Even though it isn't chest, maybe just being fatigued took a lil gas from us...maybe i am just looking for excuses
    www.facebook.com/KBrownFitness
    MRSupps Muscle Research Athlete
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