The Iron Man Thread - Bench Training / Journal

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    Quote Originally Posted by benmayro View Post
    yuppers, imq following this thread too!
    Thanks! Good to know people read this stuff.
    I haven't gotten much feedback from the AM community
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    Quote Originally Posted by FryGuy View Post
    Along for the ride, keep it up
    Thanks bud!
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    I received one inquiry about what Supplements I take, I generally don't give this info out because I don't like "advertising" companies that I do not rep. But, here is a list:

    T-Bomb II ( 6 caps a day )
    Creatine (10G / day)
    Animal M-Stak (taken pre workout, 21 days).

    That is it currently. Eat, lift, sleep.
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    Bench Day...
    Well a bit better than last week, but still far off the mark. I am getting smaller and weaker

    Flat Bench
    Warmup
    135lbs - 15 reps
    225lbs- 15 reps

    Working Sets:
    355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
    335lbs- 8 + 3 reps --- 1 rep improvement
    325lbs- 6 + 3 reps --- bit of an upset
    315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

    Incline:
    245lbs- 6 + 3 reps
    245lbs- 6+ 3 reps
    225lbs- 7+ 5 reps

    DB Flat, 100lbs
    11 reps
    5 reps -- just messed this lift all up
    9 reps -- there we go !

    Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

    Machine Cable Flyes
    27.5lbs - 20 reps
    32.5lbs - 20 reps
    32.5lbs - 17 reps
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    late sub but im jumpin in!
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    Quote Originally Posted by JoeySon View Post
    late sub but im jumpin in!
    Well I appreciate it !
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    Quote Originally Posted by kBrown View Post
    Well I appreciate it !
    So the supplements you listed above are it? What's your cycle history?
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    Quote Originally Posted by JoeySon View Post
    So the supplements you listed above are it? What's your cycle history?
    a few cycles under my belt
    The supps listed above is all I am currently on.
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    Quote Originally Posted by kBrown
    Bench Day...
    Well a bit better than last week, but still far off the mark. I am getting smaller and weaker

    Flat Bench
    Warmup
    135lbs - 15 reps
    225lbs- 15 reps

    Working Sets:
    355lbs- 7 + 4 reps --- a 1 rep improvement from last week, I will take it.
    335lbs- 8 + 3 reps --- 1 rep improvement
    325lbs- 6 + 3 reps --- bit of an upset
    315lbs- 5 + 1 reps --- Here I had an increase in unassisted reps, however after I got the 5 I was completely dead and couldn't get the remaining reps, even with the spot. So it was a step forward and backwards all at once.

    Incline:
    245lbs- 6 + 3 reps
    245lbs- 6+ 3 reps
    225lbs- 7+ 5 reps

    DB Flat, 100lbs
    11 reps
    5 reps -- just messed this lift all up
    9 reps -- there we go !

    Brief break and did some stomach. Attempted to do pushups, but it wasn't happening.

    Machine Cable Flyes
    27.5lbs - 20 reps
    32.5lbs - 20 reps
    32.5lbs - 17 reps
    Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy
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    Quote Originally Posted by machorox123 View Post
    Those + are assisted rite? Thats good not a lot of people train to failure and wonder why they dont grow. Its funny that yur using 335 as a part of the volume part of your training. Thats heavy
    Anytime on my sets that I have a + # that means that I was assisted to get the reps after the + sign.

    Yes, I agree I use fairly heavy weight for volume on chest. My chest, triceps, and shoulders are much stronger compared to the rest of my body (something I am trying to remedy).

    However, I would be 'cheating' myself if I used lighter weight (weight that most would consider appropriate for volume). Fact is I can do 315+ for volume on bench, so that is what I train with and consistently try to improve on.

    However, another 2 weeks and we will be doing all heavy lifting (low reps).
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    Wats a good heavy day of chest look like for you?
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    Quote Originally Posted by machorox123 View Post
    Wats a good heavy day of chest look like for you?
    Will pull one out of my journal:
    Flat bench.
    135lbs - 8 reps
    225lbs - 10 reps
    365lbs - 6 reps
    425lbs - 1 rep
    405lbs - 2 + 2 reps
    365lbs - 2+ 5 reps
    225lbs - 13 reps
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    Quote Originally Posted by kBrown

    Will pull one out of my journal:
    Flat bench.
    135lbs - 8 reps
    225lbs - 10 reps
    365lbs - 6 reps
    425lbs - 1 rep
    405lbs - 2 + 2 reps
    365lbs - 2+ 5 reps
    225lbs - 13 reps
    Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...
    "Liver stress is weakness leaving the body!!"
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    Quote Originally Posted by supraseed48

    Only way to get strong is to have a partner. I miss having someone consistent to train with. A double edge sword being able to go heavier and more intensity with the negs. Count yoself blessed bro...
    ^^yep all my friends are lazy *******s. Constantly have to ask for spots
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    Look at it this way. Finding a spotter could be the beginnings of obtaining a new workout partner.
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    your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?
    http://anabolicminds.com/forum/training-forum/198788-highschool-athlete-thread.html
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    Quote Originally Posted by benmayro View Post
    your benching is so impressive and like you say strides ahead of the rest of your body; but what do you think your squat and deadlift are if you maxed out?
    Squat around 300+
    and deadlift also a mere 300
    but, hard work they will be increasing. For years I trained shoulders, triceps, chest. Now I am trying to get into bodybuilding comps and some power lifting comps (not as serious as Bodybuilding). So, I am training the entire body.
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    Tuesday, Upper back:

    Bend Over Rows:
    135lbs - 10
    205lbs - 10
    205lbs - 10
    205lbs -9

    T- Bar Row (4-45's)
    9
    10
    10

    Pull ups (body weight)
    10
    10
    9

    DB Pullover
    80lbs - 15
    80lbs - 10
    80lbs - 10 + 65lbs - 8 reps

    Curls: 80lbs straight bar
    12
    12
    12
    9+3

    Supersetted curls with Ab cable Pull + a few lat pulls at the end using the same rope
    67.5lbs - two sets of 10

    Got a bit tired, so cut out the stomach and just concentred on the curls.

    Reverse curl (30lbs) -- my forearms were dead.
    10
    10
    10
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    Will be logging Osta RX by Iron Mag Labs soon
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    Quote Originally Posted by kBrown
    Will be logging Osta RX by Iron Mag Labs soon
    Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol
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    Quote Originally Posted by machorox123 View Post
    Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol
    haha I don't think I will be going blind from this SARM. As far as I know Ostarine does not cause vision problems, you may be thinking of S4.
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    Had a relaxed day in the gym today, we ate like **** and had zero energy. Solution? Push it to the limit for 4 sets, then do 4 sets isolation. Hit it and quit it. We took volume to the extreme.

    Weight: 135lbs standing shoulder press / push press
    Set 1: 30 reps
    Set 2: 30 reps
    Set 3: 21 reps
    Set 4: 19 reps ...

    Isolation- bend over DB rear delt.
    weight: 25lbs
    4 sets of 10 reps.

    Next week we return to heavy lifting... Volume training is over!
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    I'm a fan of the tuna bagel! Def. will be eating one of these today
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    Quote Originally Posted by MuscleGauge1 View Post
    I'm a fan of the tuna bagel! Def. will be eating one of these today
    They are legit! I need to go grocery shopping and add back to my stock pile. I live off them.

    Try it with the onion bagel or the bagel that has a little bit of everything on it.
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    Quote Originally Posted by machorox123 View Post
    Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol
    No you're thinking of the SARM s4..ostarine has very little sides as far as I kno besides mild suppression if run at a high dose
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    Quote Originally Posted by kBrown View Post
    Will be logging Osta RX by Iron Mag Labs soon
    Will def follow this, have you ever run a SARM before?
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    Quote Originally Posted by JoeySon View Post
    Will def follow this, have you ever run a SARM before?
    no i have not
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    Took yesterday off.

    Today signing a new apt lease and trying to buy a car. so, may not be lifting today.
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    Steak for lunch yeah buddy
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    As I said before, back to heavy lifting. Was feeling a workout today so we went to the gym to hit the biceps. I am actually quite surprised. All the rep work I have been doing managed to preserve quite a bit of my strength. I am not ON right now but it will be interesting to see how my strength gains develop.






    Curls, long bar.

    90lbs - 5 reps
    105lbs - 5 reps
    135lbs - 5 reps
    145lbs - 5 reps

    Preacher Curl (EZ-Bar)
    105lbs - 1 set of 5
    115lbs - 1 set of 5

    Cybex preacher curl machine
    150lbs
    2 sets of 5 reps

    Reverse Curls
    50lbs 3 sets of 5-7 reps
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    Do you always do low volume for biceps?
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    Quote Originally Posted by JoeySon View Post
    Do you always do low volume for biceps?
    No, but we will be doing all low volume for the next 5+ weeks.

    Past few weeks we did all high volume. Next five weeks we do all low volume, and keep it very heavy.

    However, if I feel the urge I may throw in 1-2 volume sets.
    For example, after doing 5 sets of 5 reps I might add in 2 sets of lower weight and get a good pump.
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    Better late then never but I'm sub'd. This is exactly the kind of log I want to follow I aspire to be as strong as you one day.
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    Quote Originally Posted by Jymis View Post
    Better late then never but I'm sub'd. This is exactly the kind of log I want to follow I aspire to be as strong as you one day.
    Thanks bro. Hard work, dedication, and lots of time.

    I really want to start doing competitions, but I have lots of work to do. And am in need of some sponsors! hah
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    Quote Originally Posted by kBrown
    Will be logging Osta RX by Iron Mag Labs soon
    If you're going to start another log on it please post a link. I'd be keen to know how ostarine will treat you.

    And I agree with the previous poster. Some serious strength you've got. Something to aspire to. Keep up good work!
    Check out my current log: http://anabolicminds.com/forum/supplement-reviews-logs/195262-iforce-tropinol-testabolan.html
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    Quote Originally Posted by UKNoko View Post
    If you're going to start another log on it please post a link. I'd be keen to know how ostarine will treat you.

    And I agree with the previous poster. Some serious strength you've got. Something to aspire to. Keep up good work!
    My log will continue in this thread Won't be moving or starting up a new one.

    I have high hopes for Iron Mag's Osta
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    Cool! Good luck!
    Check out my current log: http://anabolicminds.com/forum/supplement-reviews-logs/195262-iforce-tropinol-testabolan.html
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    Quote Originally Posted by kBrown View Post
    No, but we will be doing all low volume for the next 5+ weeks.

    Past few weeks we did all high volume. Next five weeks we do all low volume, and keep it very heavy.

    However, if I feel the urge I may throw in 1-2 volume sets.
    For example, after doing 5 sets of 5 reps I might add in 2 sets of lower weight and get a good pump.
    How do your results compare? I've never tried low volume for the smaller muscles (biceps, triceps, calves, forearms) always hit them
    In the 10-15 range
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    Quote Originally Posted by JoeySon View Post
    How do your results compare? I've never tried low volume for the smaller muscles (biceps, triceps, calves, forearms) always hit them
    In the 10-15 range
    I actually prefer low volume lifting (however high volume has its place as well and can not be neglected).
    personally I feel as though low volume training allows for the utilization of much heavier weights and stimulates more muscle growth than high volume training.
    low volume training also makes it a bit easier to move up in weight (stimulating more growth). it is easier to mentally grunt out 5 reps with an extra 10lbs then it is to do 12 reps with an extra 10lbs. I feel like with volume training you can quickly reach a comfort zone and stay within that zone for prolonged periods of time--which is counter productive to growth.
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    Quote Originally Posted by kBrown View Post
    I actually prefer low volume lifting (however high volume has its place as well and can not be neglected).
    personally I feel as though low volume training allows for the utilization of much heavier weights and stimulates more muscle growth than high volume training.
    low volume training also makes it a bit easier to move up in weight (stimulating more growth). it is easier to mentally grunt out 5 reps with an extra 10lbs then it is to do 12 reps with an extra 10lbs. I feel like with volume training you can quickly reach a comfort zone and stay within that zone for prolonged periods of time--which is counter productive to growth.
    Interesting point with the comfort zone. Never rly thought about it but now that I do I think that's def true..although the actual reps are much harder it is easier to move up in weight with the intensity typically higher with lower volume, at least with me
  

  
 

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