Iron's Training Log

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    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.

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    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?
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    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.
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    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.
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    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"
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    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.
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    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.
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    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.
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    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?
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    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.
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    ^^ word
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    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 *****.
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    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...
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    Weird...not really.
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    Quote Originally Posted by PumpingIron View Post
    Weird...not really.
    Dude we will still think your cool...just admit it!
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    Only the coolest feel like they're gonna sh*t when they're deadlifting. j/k

    Sorry BJ, but I think you're weird too. Perhaps you should start doing what I do before I go lifting: poop.
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    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.
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    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.
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    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
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    just found this one. ill be checkin it out homeslice.
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    I decided to get together some physical stats...

    R Arm @ Bi : 17.75
    L Arm @ Bi : 17.5
    L Forearm : 15
    R Forearm : 15
    Neck (Above traps) : 18

    Waist (At belly button) : 32
    Shoulders : 54, I think, this is hard to do...
    Chest : 46.5, I think, this is hard also...

    L Thigh (5" above knee) : 23.5
    L Thigh (10" above knee) : 27
    R Thigh (5" above knee) : 23.75
    R Thigh (10" above knee) : 26.5

    71" in height
    209lbs

    ...and I wear a size 7 1/4 or 7 1/8 baseball cap depending on how long my hair is...
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    and your penis size? lol. for chad of course haha. j/k please dont....

    please,

    DONT lol.
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    Quote Originally Posted by PumpingIron View Post
    I decided to get together some physical stats...

    R Arm @ Bi : 17.75
    L Arm @ Bi : 17.5
    L Forearm : 15
    R Forearm : 15
    Neck (Above traps) : 18

    Waist (At belly button) : 32
    Shoulders : 54, I think, this is hard to do...
    Chest : 46.5, I think, this is hard also...

    L Thigh (5" above knee) : 23.5
    L Thigh (10" above knee) : 27
    R Thigh (5" above knee) : 23.75
    R Thigh (10" above knee) : 26.5

    71" in height
    209lbs

    ...and I wear a size 7 1/4 or 7 1/8 baseball cap depending on how long my hair is...
    Nice! some of those are damn near close to mine...and I've go 40lbs and 8" of waist on ya
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    Yea, if I can only get my chest to grow some more...
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    Quote Originally Posted by PumpingIron View Post
    Yea, if I can only get my chest to grow some more...
    at your age you still have the opportunity to expand your chest cavity some. Pullovers and with a good stretch at bottom and drawing air into chest.
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    Quote Originally Posted by kabuki View Post
    at your age you still have the opportunity to expand your chest cavity some. Pullovers and with a good stretch at bottom and drawing air into chest.
    Thanks for the tip.

    I'll make sure to throw those in in a few weeks...after I'm done with this...
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    So I've been following along, but I just got around to really looking at this routine...Clever but very unorthodox. I know It's only been about two weeks now, but what are your impressions so far?
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    Monday's workout
    (30 seconds)

    Inc BB Bench:
    185 x 8, 8, 8, 8, 8, 6, 4, 4

    DB Military Press (seated, no back):
    55 x 8, 8, 7, 6, 5, 4

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

    Flat Fly:
    60 x 8, 7, 5

    Side Laterals:
    40 x 8, 8, 8

    CG Bench:
    155 x, 8, 7, 5

    Hanging Leg Raises:
    12, 12, 12, 12

    - Form on the side laterals was good, but the final 2 reps in the last set need to come about a inch higher to reach parrallel.
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    My overall impression of this is that I am walking around pumped all day. My legs and back are being worked harder than they ever have an are responding amazingly.

    I like this routine a lot but I don't think it will be benificial to run it longer then 8 weeks or so.
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    Any normal mortal would become taxed after a few months of that... PH knows what he's doing though... You and Nate are both responding great. Don't get chincy with your form on the laterals near the end.. when using 40's, you're bound to have some english or stall out in the later reps near the end sets unless you're johnny jackson.. (who uses lots of english by the way so disregard that. )

    it's good to be on point with form though. I think with this routine you're going to start to break form considering the volume and rest periods. It's inevitable.

    I guess what I'm saying in so many words is nice ****in' job PI.
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    Looks like you've got a killer program going on. The pump must be insane.

    BTW, I'm really glad that I haven't seen anyone cautioning against overtraining.

    I'm definately along for the ride and interested in your results.

    Are you going to do any progress/before&after pics?
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    Ubi, thanks for the words of encouragement. But even though the high volume might make someone move more towards bad form, I still want every set to be perfect form on every rep, ya know? I's just rather I hit parrallel on all the reps next time.

    Bill, I didn't snap any before pics but I can sure as hell post some after pics at the 8 or 10 week mark...whenever I decide to switch things up.
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    Tuesday's Workout:
    (30 seconds)

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

    Seated Leg Curl:
    225 x 8, 8, 8, 8, 8 ,8 ,8 ,8

    Closed Stance Hack Squat:
    230 x 8, 8, 8, 8, 8, 8, 8, 8

    Calf Raises: Seated Machine Leg Press (415lbs)
    30on,30off,30on,30off,30on

    Swiss ball crunches:
    40, 40, 50

    I hit all of my lifts today...sweet!
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    That leg workout made me sick to my stomach.....thats gonna hurt lol.

    30on,30off,30on,30off,30on
    what does this mean?

    you prefer squats to leg presses?
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    I love leg presses and mine was getting pretty decent about a month ago...i think it was close to 1300lbs for 6 to 8 reps...

    But this is more based on compound movements and squats are a much better compound movement.

    I meant 30 seconds doing calf raises, 30 seconds break...etc...
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    i see thanks for clearing that up.
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    1300 for 6-8? damn!
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    Quote Originally Posted by Ubiquitous View Post
    1300 for 6-8? damn!
    hah! i kno, i was embarrased when i read that. Considering i thought my legs were strong and we are the same weight...I might just try that.
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    Quote Originally Posted by Ubiquitous View Post
    1300 for 6-8? damn!
    I have like retard strength in my legs. Too bad my lower back doesn't like me quite as much.

    But the lower back movements in this routine is taking care of this problem, or so it would seem. My lower back seems stronger every day.
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    Wednedays workout:
    (30 seconds)

    Deads:
    315 x 8, 8, 8, 6 (Straps on sets 2-4)

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

    DB Shrugs:
    120 x 8, 8, 8, 8, 8, 8, 8, 8

    Pulldowns (alternating grips):
    165 x 8, 8, 8, 8, 8, 8

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

    No Abs

    I need to come up with a good way to protect my forearm while doing those DB shrugs...I kept my straps on, only using them for protection, and it was a pain in the ass adjusting between each set.
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