Iron's Training Log

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  1. I love seeing training logs...can't swing a dead cat without hitting a AAS or Supp log...Funny how much fewer straight training logs there are out there...

    Regarding the high volume, are you 'on' while doing this routine? and do you find that your endurance suffers only taking 30 secs between sets?

    Looking forward to following your progress..


  2. mfb, I am only on my normal supplementation and the first leg of ALRI's evo stack (jungle warfare).

    I think I am building up muscular endurance as opposed to having it suffer.
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  3. Wednesday's workout:

    (30 seconds)

    Deads:
    315 x 8, 8, 6, 4

    BB Row:
    165 x 8, 8, 8, 8, 8, 7, 7, 6

    DB Shrugs:
    115 x 8, 8, 8, 8, 8, 8, 8, 8

    Pulldowns, alternating grip:
    165 x 8, 8, 8, 8, 6, 6

    Standing DB Curl:
    30 x 8, 8, 8, 8, 8, 8, 8, 8

    Dec. Sit ups:
    30, 30, 30, 20


    - My gym only has 100lb DB's so I stack a 25lb db onto a 90 to get 115.

  4. Quote Originally Posted by PumpingIron View Post
    mfb, I am only on my normal supplementation and the first leg of ALRI's evo stack (jungle warfare).

    I think I am building up muscular endurance as opposed to having it suffer.
    I'm sure overall muscle endurance will improve...what I meant was during each workout...I can imagine that by the time I was on set #6 or 7 of a big compound movement with only 30 seconds rest in between, i'd be bloody fried...then again, you look to be in pretty good cardiovascular condition

  5. To be honest with you, my cardiovascular health is not where i'd like it....nowhere near actually.
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  6. I own one. Its still in the box.

  7. Thursday's workout:

    (20seconds)
    Flat BB Bench:
    255 x 2, 2, 2, 2, 2, 2, 2, 2

    BB Military Press:
    195 x 2, 2, 2, 2, 2

    Seated French Press: (Short Olympic Bar)
    105 x 8, 115 x 7, 5, 5, 5

    Inc DB Press:
    60 x 20

    Rear Laterals:
    35 x 20

    Rope Pressdowns:
    110 x 21

    Push-ups (beyond parallel):
    24

    Swiss Ball Hyper extension crunches:
    40, 40, 45

    -Inc DB Press was too easy. 70's next week.

  8. Quote Originally Posted by thesinner View Post
    You need to buy yourself a jumprope.
    Sinner, you kind of influenced me to start jumping rope again.. so now I have been incorporating them into my sessions.. I'm getting much better with them and feel my cardio improving weekly. Thank you, you are an official honorary member of Snuggle Club now.

    PI, open that box up and use them. Your calves will thank you if anything.

  9. Quote Originally Posted by Ubiquitous View Post
    Sinner, you kind of influenced me to start jumping rope again.. so now I have been incorporating them into my sessions.. I'm getting much better with them and feel my cardio improving weekly. Thank you, you are an official honorary member of Snuggle Club now.

    PI, open that box up and use them. Your calves will thank you if anything.
    I am honored. I'm also glad to hear that you're having great success with the Jumprope. They kick butt!

  10. Update from this weekend.

    -Traveled to NC.
    -I got a short workout in on Saturday.
    -Tweeked my back and cut it short.
    -Ate like garbage.
    -Didn't get anywhere near enough rest.
    -Got WAY too much sun.
    -Almost finished Slaughterhouse Five.


    ...after all is said and done and after flight delays and whatnot I made is back to Philly very late last night. I cooked meals for the week and I decided to just start fresh. I am going to run this Tues-Sat instead of Mon-Fri this week. Take a day off and get things back to normal on Monday.

  11. Quote Originally Posted by thesinner View Post
    I am honored. I'm also glad to hear that you're having great success with the Jumprope. They kick butt!
    How long do you usually run your jumprope sessions?

  12. Tuesday's workout:
    30 seconds between sets

    Incline BB Bench:
    185 x 8, 8, 8, 8, 6, 4, 3, 3

    DB Military Press: Seated, no back
    55x 8, 8, 6, 4, 4, 3

    Dips:
    Me + 45 x 8, 8, 7, 5, 5

    Flat Fly:
    60 x 8, 7, 5

    Side Laterals:
    40 x 8, 8, 7

    CG Bench:
    155 x 8, 6, 4

    Hanging Leg Raises:
    12, 12, 12, 10

    - I was relatively weaker this workout due to my lack of discipline this weekend.
    - A quick note on the CG Bench Presses, I do these with my hand touching to 3 inches apart, depending on how my wrists feel.

  13. Quote Originally Posted by bLacKjAck. View Post
    How long do you usually run your jumprope sessions?
    Lately I've just been doing the last 10-20 minutes of my cardio sessions, but I've gone as long as 45 minutes. Sometimes, (when I'm bored) I'll throw on an episode of the Simpson's (on DVD) and skip rope while I'm watching it. Yeah....I'm weird.

    I find I get my best jumprope workouts when I run HIIT-style on the treadmill for 10-15 minutes as a warm-up and finish out the rest of the workout on the jumprope.

  14. Quote Originally Posted by PumpingIron View Post
    Tuesday's workout:
    30 seconds between sets

    Incline BB Bench:
    185 x 8, 8, 8, 8, 6, 4, 3, 3

    DB Military Press: Seated, no back
    55x 8, 8, 6, 4, 4, 3

    Dips:
    Me + 45 x 8, 8, 7, 5, 5

    Flat Fly:
    60 x 8, 7, 5

    Side Laterals:
    40 x 8, 8, 7

    CG Bench:
    155 x 8, 6, 4

    Hanging Leg Raises:
    12, 12, 12, 10

    - I was relatively weaker this workout due to my lack of discipline this weekend.
    - A quick note on the CG Bench Presses, I do these with my hand touching to 3 inches apart, depending on how my wrists feel.

    "You lack discipline"

  15. 30 seconds between with that volume... damn... PH has you on a tear.

    Looking good. Nice to see you handle those 40's on laterals after the work you put in earlier in regards to your delts...and keeping in mind the rest periods. Nice work PI.

    That is a damn close grip. My CGBP is like 6 inches apart.

  16. Quote Originally Posted by Ubiquitous View Post
    That is a damn close grip. My CGBP is like 6 inches apart.
    Yea, I noticed this about a lot of people, thats why I wanted to make a note of it. With such a close grip you do put more strain on the wrists but it's better isolation for the triceps.

  17. Wednesday's workout:
    (30 seconds)

    Squat:
    255 x 8, 8, 8, 8, 8, 7, 7, 7

    Seated Leg Curl:
    210 x 8, 8, 8, 8, 8, 8, 8, 8

    Close Stance Hack Squat:
    230 x 8, 8, 8, 8, 8, 8, 7, 7

    Calf Raises, Machine Leg Press: 405 Lbs (full rack)
    30on, 30off, 30on, 30off, 30on

    Swiss Ball Hyperextending crunches:
    30, 30, 30, 35


    - On a personal note, there are new hot girls in my "health club" which are motivating the hell out of me.

  18. Wow, this is some seriously high volume stuff!

    How is this treating your joints? Is it better than heavy weight low volume or are you noticing some wear and tear associated with frequent repeated use?

  19. This is only halfway through my 3rd week, but I have yet to notice any bad effect on my joints.

    I wouldn't see either way being more taxing on your joints though, as long as you stretch and make sure they're taken care of by supplementing with something like fish oil.

  20. ^^ word

  21. Thursday's workout:
    (30 seconds)

    Deads:
    315 x 8, 8, 7, 5

    BB Rows:
    165 x 8, 8, 8, 8, 8, 7, 7, 6

    DB Shrugs:
    120 (90+30) x 8, 8, 8, 8, 8, 3...100 x 8, 8, 8

    Pulldowns (alternating grip):
    165 x 8, 8, 8, 8, 6, 6

    Preacher Curls:
    95 (EZ+70) x 8, 8, 7, 7, 5, 4, 4, 0

    -My hamstrings are very sore and tight this morning.
    -I used straps on the 2nd to last set of deads.
    -My wrists got so raw on the 6th set of shrugs that I had to drop down to 100lbs.
    -I had an extreme lack of energy at the end of the workout, more specifically between the 2nd and 3rd set of preachers and by the 8th set, I just gave up. I feel like a *****.

  22. Nice deads. Is it just me or do you feel like your bout to sh!t towards the end of every set? Scares me sometimes...

  23. Weird...not really.

  24. Quote Originally Posted by PumpingIron View Post
    Weird...not really.
    Dude we will still think your cool...just admit it!

  25. Quote Originally Posted by bLacKjAck. View Post
    Nice deads. Is it just me or do you feel like your bout to sh!t towards the end of every set? Scares me sometimes...
    I have a solution for that problem. My wife had that too. But she solved it:

    Stop deadlifting in a thong.

  26. Friday's Workout:
    (20 seconds)

    Flat BB Bench:
    265 x 2, 2, 2, 2, 2, 2...245 x 2, 2

    BB Military Press:
    205 x 2, 2, 2, 2, 2

    Seated French Press:
    155 x 5, 5, 5, 5, 5

    Inc DB Press:
    70 x 19.5

    Rear Laterals:
    40 x 20

    Rope Pressdowns (2 pulleys):
    120 x 20

    Dec. Crunches:
    30, 30, 30, 20

    - Dropped Bench down on last two sets because I was a little sore/tight still.
    - Arms gave out on the Incline press duding the 20th rep, not chest.
    -No "push-out" on the final extension for rope pressdowns.

  27. Saturday's Workout:
    (20 seconds)

    Front Squats:
    265 x 2, 2, 2, 2, 2, 2, 2, 2

    Deads:
    275 x 2, 2, 2, 2, 2, 2, 2, 2

    Shrugs (w/ Straps):
    315 x 20

    SLDL:
    185 x 20

    DB Rows:
    75 x 20

    Calf Raises (Seated/Plates Loaded):
    145 x 60

    Swiss Ball Hyperextending Crunches:
    30, 30, 30

  28. just found this one. ill be checkin it out homeslice.
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