The Iron Man Thread - Bench Training / Journal

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    The Iron Man Thread - Bench Training / Journal


    Alright everyone, first off I am new here. This will be my thread.

    First, don't get it confused. I am not new to forums and I may or may not be remaining here. I wanted to check it out and see what sort of community and sponsors are here and see what opportunities may await me. That being said, shoot me a PM if you have any questions or concerns.

    I will be running this thread and outlining some of my training routines, dieting ideas, all the in-betweens. However, remember I train for heavy bench press that is my competitive category. I plan to hop into the bodybuilding arena over the next 2 years, so my routines will be slowly changing to reflect that. I just finished the past 10 weeks of very HEAVY training and over the next 6 weeks I will be running a more high rep routine.

    Below I shall post some Pictures and videos of my lifts. If you want to talk business PM me, if you want to discuss training don't be afraid to post. Also if you seek references I come from IM--again PM me...

    Well it won't let me submit pics or videos...so WAIT patiently
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    Quote Originally Posted by kBrown View Post
    Alright everyone, first off I am new here. This will be my thread.

    First, don't get it confused. I am not new to forums and I may or may not be remaining here. I wanted to check it out and see what sort of community and sponsors are here and see what opportunities may await me. That being said, shoot me a PM if you have any questions or concerns.

    I will be running this thread and outlining some of my training routines, dieting ideas, all the in-betweens. However, remember I train for heavy bench press that is my competitive category. I plan to hop into the bodybuilding arena over the next 2 years, so my routines will be slowly changing to reflect that. I just finished the past 10 weeks of very HEAVY training and over the next 6 weeks I will be running a more high rep routine.

    Below I shall post some Pictures and videos of my lifts. If you want to talk business PM me, if you want to discuss training don't be afraid to post. Also if you seek references I come from IM--again PM me...

    Well it won't let me submit pics or videos...so WAIT patiently
    Are You a powerlifter?? Do You compete in all 3 lifts or just the bench press?? What are your PRs??

    Sent from my HTC Sensation 4G using Tapatalk
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    I am not a power lifter--there is no competitive environment where I am. When I move I will go to meets (moving to the Columbus area).

    Right now I am only competitive in the Bench Press, my others are lacking due to my own slack--a fact I readily aknowledge and am working to fix. The environment I trained in for years before only really valued biceps, Bench, and upper back--long story.

    My PR is quite recent-- I probably should have been 5-10lbs lighter and kept it a bit tighter. But, that is okay.
    PR = Flat Bench 425lbs.

    Oh. and I have everything recorded, and pictures. I am not some keyboard lifter.
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    Did a short jog a bit ago. I keep the cardio to a minimum, not in this to lose weight. But, it is important to do SOME cardio.
    Perfect temperature outside, threw on some good tunes and went for a lil jog.
    Now time to go to bed, up at 8am...

    For my last little meal some beans and a protein shake with milk.
    I cheat a little and get those honey bbq flavored beans...the extra calories are worth the flavor
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    Monday, national chest day.
    Will be doing 315 for some reps today. Curious how it goes. Haven't lifted in 8 days and week of that was straight drinking (was on spring break in panama) .
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    Going for a run, then a protein shake + Tuna bagel for a snack.
    Then the gym tonight around 6:30pm
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    Chest Day...not a bad first day back. Significant strength decrease I think, but then again maybe not. Just a different type of workout...
    First...flat bench, my fav.

    Warmup:
    135lbs- 10 reps
    225lbs - 10 reps
    Working Sets:
    335lbs- 12 reps
    325lbs- 11 reps
    315lbs- 9 reps

    Incline Bench
    245lbs- 9 reps ---not acceptable, had to dig deep for my next set.
    245lbs- 11 reps ---better
    225lbs- 11 reps

    DB Flat bench:
    100lbs- 9 reps
    100lbs- 10 reps

    Pushups, little rest- 3 people lined up in a row, 1 goes, then next, then next, then start over.
    Sets 1-3 = 10, 20, 30, reps
    Sets 4-5 = 10 , then 15 reps.
    done.

    Supposed to do stomach, but didn't get to it.
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    I just got negged for saying "anadrol is a bulking compound"
    And was told "I don't know ****"
    Wow, real quality members in this community. I wonder if that individual, judging by his pic can even lift 10lbs.
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    Quote Originally Posted by kBrown
    I just got negged for saying "anadrol is a bulking compound"
    And was told "I don't know ****"
    Wow, real quality members in this community. I wonder if that individual, judging by his pic can even lift 10lbs.
    Don't sweat it, we're all here to learn and share experiences and info. Some act like asses sometimes, egos and attitiudes fueled by high test levels= quick to jump the gun. (I've been guilty at times myself). ;-)
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    Quote Originally Posted by mikeg313 View Post
    Don't sweat it, we're all here to learn and share experiences and info. Some act like asses sometimes, egos and attitiudes fueled by high test levels= quick to jump the gun. (I've been guilty at times myself). ;-)
    I feel you its just annoying. I am a new member and I actually have something to contribute to this community instead of making threads that say "help me lift" or "what drugs should I use" and when I comment that Anadrol is a bulking compound and if someone is trying to "lean bulk" I get negged for saying anadrol is not the best drug for his goals and am told I am a piece of **** and know nothing lol
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    Quote Originally Posted by kBrown

    I feel you its just annoying. I am a new member and I actually have something to contribute to this community instead of making threads that say "help me lift" or "what drugs should I use" and when I comment that Anadrol is a bulking compound and if someone is trying to "lean bulk" I get negged for saying anadrol is not the best drug for his goals and am told I am a piece of **** and know nothing lol
    Well you can always report abusive behavior. An argument or heated discussion is one thing but that sounds like a total dik move. Trust me if it was truly innapropriate they will get a forum infraction or worse (been there too! Lol)
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    If you make a statement regarding a compound you should back it up with reasons and/or information as well. Not sure if you did or didn't
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    Quote Originally Posted by mikeg313 View Post
    Well you can always report abusive behavior. An argument or heated discussion is one thing but that sounds like a total dik move. Trust me if it was truly innapropriate they will get a forum infraction or worse (been there too! Lol)
    blah, I will just stick to my own thread for a bit and leave it at that. Screw scrolling through the threads trying to give advice to beginners only to get told I am an idiot lol.

    Anyway, Another 10 posts I will have some videos posted.
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    Back day, am pretty excited.
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    Click image, drop set video from a bit ago.
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    PR, recent.
    Probably a little to heavy, came down the last half inch a bit too hard. but, it wasn't too bad.
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    me. Bulky, this next 5 weeks I will be working on cutting it up a bit.
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    Yesterdays (3/26) lift



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    Back Day

    BB Rows
    Warmup:
    135lbs - 10 reps
    135lbs - 5 reps
    Working Sets:
    185lbs - 12 reps
    185lbs - 15 reps
    185lbs - 18 reps (a bit sloppy)
    185lbs - 5 reps - 10 sec rest - 5 reps 10 sec rest - 4 reps

    Bulldogs (commonly known as T-Bar rows) 3 plates for me.
    12 reps
    12 reps
    19 reps

    Pulldown, wide grip, behind the neck
    140lbs - 12 reps
    120lbs - 16 reps + 4 reps with spot
    120lbs - 10 reps + 7 with spot

    DB pullovers
    85lbs - 10 reps
    85lbs - 13 reps
    85lbs - 6 reps then 75lbs for 10 reps

    Smith Shrugs
    225lbs - 15 reps
    225lbs - 15 reps
    245lbs- 12 reps
    245lbs - 11 reps

    then about 30 mins of stomach exercises.
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    Last nights dinner was delicious. Chicken Caesar Salad, cooked the chicken with just a bit of worscishire sauce.
    Wow, woke up this morning quite stiff. Today is kind of an 'off' day. We will be doing some biceps and a bit more stomach.
    Will post routine later tonight. We don't workout until 6pm.

    Right now its 8am, I am drinking a 50 calorie protein shake. in about 30 minutes from now I will eat breakfast...Probably just oatmeal today.

    Lunch will be a chicken and ham sandwhich (around 12 or 1) when I get home at 4 I will probably cook up some tuna melts. Then I eat a final dinner around 8pm or so.

    I won't be posting diet habits everyday, they are usually the same...gets boring to hear.
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    Random Rant...

    You know it has always amused me that people find it so unacceptable to do 7, 9, or 11 reps. some would prefer to stop at 6 because they can't do 8...and for some reason 7 is just overlooked. Those damn odd numbers!!! This may be news for some, but a rep is a rep and your muscles damn sure don't know the difference between odd and even numbers. Push that rep out. Hell while I am thinking about 9.5 is perfectly acceptable too...a half rep is better than no rep.

    that being said, stop limited your reps by multiples of two and just push em out.

    Thats all i got, go get big.
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    Man that's a scary bench. I might suggest tossing some unilateral work into the mix towards the end. Something like single arm incline DB presses, DB rows, etc. Might also want to use some rotator cuff and lower trap work (prehab type stuff) in your core circuit at the end...Keep everything healthy and moving smooth.

    Br
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    Quote Originally Posted by ZiR RED View Post
    Man that's a scary bench. I might suggest tossing some unilateral work into the mix towards the end. Something like single arm incline DB presses, DB rows, etc. Might also want to use some rotator cuff and lower trap work (prehab type stuff) in your core circuit at the end...Keep everything healthy and moving smooth.

    Br
    Yeah my upper body is monster, working to get the lower on par. now I am trying to get into the competitive scene i need to work on it (it doesn't look small by any means just not as powerful as my top).

    i will throw in some unilateral work next week, didn't even really think about it but we do none... for the previous ten weeks we were lifting all heavy (4-6 rep ranges, heavy weight) now that I am lightening things up a bit untilaterals become a more realistic possibility. Will see how I can incorporate them (e.g. unilateral db shoulder press towards the end on shoulder days). never tried a unilateral db press, will give that whirl too.

    I never directly work the rotator, will look into that. Thanks for the tips!
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    425 PR woo... Crazy! How long did it take you to build up to that?

    Welcome to forums and keep posting!
    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
    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.
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    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
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    Shoulders / Triceps tonight.
    3 more hours! Whoot.

    My triceps are still tore up from Monday, but I will play it by ear.
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    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
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    Subbed. How dos yu hurt ya bicep? Deads?
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    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.
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    Its cuz yur new.. Jus keep up the good work. Yur solid lookin and deff pushin some serious weight
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    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
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    I get plenty of wrest bud,
    just took a week off.
    Rest is very important we make sure we get it
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    Good. What's yur cycle history look like?
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    Quote Originally Posted by machorox123 View Post
    Good. What's yur cycle history look like?
    will pm
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    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
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    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.
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    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
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    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.
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