Iron's Training Log

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  1. Nice volume work on deads... you're getting stronger aren't you.


  2. I feel like my slow twitch muscle fibers are far better than they have ever been.

    I just hope my fast twitch are not suffering. Although with the way the routine is set up, I don't really see it being a factor.

  3. Thursday's workout:
    (20 seconds)

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

    BB Military Press:
    215 x 2, 2, 2, 2, 1

    Seated French Press:
    125 (EZ + 100) x 5, 5, 5, 4, 4

    Inc. DB Press:
    75 x 17

    Rear Laterals:
    45 x 20

    Rope Pressdowns:
    130 x 20

    75degree Dec. Crunches:
    20, 20, 20, 20, 20

    -Again it as my arms and not my chest that gave on the Inc DB Press.
    -No kickout on the rope pressdown's 20th rep.
    •   
       


  4. Friday's Workout:
    (20 Seconds)

    Front Squats:
    275 x 2, 2, 2, 2, 2, 2, 2, 2

    Deadlifts:
    295 x 2, 2, 2, 2, 2, 2, 2, 2

    Shrugs:
    345 x 20

    SLDL:
    205 x 19

    DB Rows:
    80 x 20

    Calf Raises:
    155 x 45seconds

    Swiss Ball Crunches:
    30, 30, 30, 30, 30

  5. *****....

  6. Thanks...I try...

  7. Quote Originally Posted by PumpingIron View Post
    Thanks...I try...
    Keep on trucking my bruther, don't get discouraged!!!

  8. damn, 20 second rest periods? nice front squats ... people need to realize the volume and rest with this ****. Strong showing brotherman.

  9. the 20 seconds days kill me. but the 20 rep exercises even things out, ya know?

  10. Quote Originally Posted by PumpingIron View Post
    the 20 seconds days kill me. but the 20 rep exercises even things out, ya know?
    I am a big fan of low rest periods. I think it gets ya in better shape.

  11. Quote Originally Posted by bLacKjAck. View Post
    I am a big fan of low rest periods. I think it gets ya in better shape.
    it is very beneficial, but you need to watch it if you are using high intensity... if you've ever been CNS burnt, you'll know what I mean.

  12. Monday's workout:
    (30 seconds)

    Incline Bench:
    185 x 8, 8, 8, 8, 8, 8, 8, 8

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

    Dips:
    45 x 8, 8, 8, 8, 5

    Flat Fly:
    60 x 8, 7, 5

    Side Laterals:
    45 x 8, 8, 6

    CG Bench:
    155 x 8, 8, 7

    Hanging leg raises:
    w/ 6lb med ball x 10 , 10, 10, 8...dropped the med ball x 8

    - I tried using a medicine ball for some added resitance for my leg raises but I just didnt like it, it wasn't the weight, it was the akwardness of it. I might try using a dumbell next time.

    - This workout wasn't much better than last week, improvements slowed considerably from week 4-5.

  13. Quote Originally Posted by Ubiquitous View Post
    it is very beneficial, but you need to watch it if you are using high intensity... if you've ever been CNS burnt, you'll know what I mean.
    Reason why I cycle it. I do it for a week and then off for two, just to keep things changed up.

  14. I am going to revaluate things after next week and decided to change it up or to keep going for another 2 weeks.

  15. Wedneday's Workout:
    (30 seconds)

    Deads:
    345x 8, 8, 6, 6

    BB Rows:
    185 x 8, 8, 8, 8, 8, 8...

    ...and down he went.

    I pulled something in my back. After talking to powerhouse 48, Ubiquitous and Beelzebub, I decided it was a good plan to take the rest of the week off and heal up.

    I'm still trying to decided whether to push out another 1-3 weeks of this routine or transition into a high weight, longer rest type of routine.

    Thoughts?

  16. I think you will find better results in a routine that you enjoy doing more.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  17. agreed. you have to love what your doing to truly push yourself where you want to be.

    Good luck with getting your back feeling better.

    btw...you probably don't need my input on weights/volumes/rest...as you know what that would be
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  18. right now, I'm going to use a classic 4 day split, with a little cardio thrown in...until i get moved/settled

    Day 1: Chest/Tri,
    Day 2: Legs,
    Day 3: Cardio,
    Day 4: Delts/Biceps,
    Day 5: Back
    Day 6: Cardio
    Day 7: Cardio
    -Calves on training days, Abs every other day.

  19. Monday's Workout:

    Flat Bench:
    185 x 12, 225 x 10, 275 x 3, 255 x 2, 225 x 5, 185 x 8 (no rest between drop sets)

    Incline DB Bench:
    80 x 8, 90 x 6, 100 x 3 (w/ 10 second negative on the last rep)

    Weighted Dips:
    45 x 8, 90 x 6, 115 x 4 (w/ 10 second negative on the last rep), BW x 8

    CG Bench:
    185 x 8, 6, 6

    French Press:
    115 (EZ + 90) x 8, 7, 6

    Seated Plated Loaded Calf Raises:
    135 x 8, 180 x 8, 225 x 8, 270 x 6, 180 x 8 (each set had a 10 second stretch for the last rep)

    75 Dec. Crunches:
    12, 15, 18, 20

  20. I am going to end this here...I'm doing maintenance for the next 2-3 weeks and then getting started on a DC routine. I am definitely going to run a log with it, as it definitely keeps me motivated and on track.

    Plus anyone that wants to learn about doggcrapp training can learn along with me, as it will be my first time with a rest pause, max failure type of workout.

  21. what do you mean by "a rest pause, max failure type of workout."? DC training from what i recall is mainly big lifts/compound exercises, the rest pause part has me confused. Ive thought of doing it too, many times but never have, maybe ill join you....

  22. it confused the hell outta me too, check you inbox tonight, I'l forward you some info Ubi was kind enough to send to me last week.

  23. roger that.

  24. good luck! Any reason for running 2-3 weeks maintenance instead of just 1 week before starting new routine?
    1010 Squat @ 220 (#1 ranking in world) 801 Dead @ 198 (#1 ranking in world)
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  25. Quote Originally Posted by kabuki View Post
    good luck! Any reason for running 2-3 weeks maintenance instead of just 1 week before starting new routine?
    Life, I just need to get things settled...I wanna start it a week before my ::cough::cycle::cough::

  26. Same here, Im a little confused with Dc training myself so im going to tag along with ya.

  27. Quote Originally Posted by PumpingIron View Post
    Life, I just need to get things settled...I wanna start it a week before my cycle
    I knew it.....

  28. You can't go changing peoples quotes...

  29. Quote Originally Posted by PumpingIron View Post
    I am going to end this here...I'm doing maintenance for the next 2-3 weeks and then getting started on a DC routine. I am definitely going to run a log with it, as it definitely keeps me motivated and on track.

    Plus anyone that wants to learn about doggcrapp training can learn along with me, as it will be my first time with a rest pause, max failure type of workout.
    I'm down...........

  30. i found ur workout page muahahahha. keepup the good work

  31. Quote Originally Posted by PumpingIron View Post
    I am going to end this here...I'm doing maintenance for the next 2-3 weeks and then getting started on a DC routine. I am definitely going to run a log with it, as it definitely keeps me motivated and on track.

    Plus anyone that wants to learn about doggcrapp training can learn along with me, as it will be my first time with a rest pause, max failure type of workout.
    be sure to post a link in this thread, so I don't have to go fishing to find it.
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  32. Quote Originally Posted by thesinner View Post
    be sure to post a link in this thread, so I don't have to go fishing to find it.
    anything for you, my furry little friend.

  33. Quote Originally Posted by PumpingIron View Post
    I am going to end this here...I'm doing maintenance for the next 2-3 weeks and then getting started on a DC routine. I am definitely going to run a log with it, as it definitely keeps me motivated and on track.

    Plus anyone that wants to learn about doggcrapp training can learn along with me, as it will be my first time with a rest pause, max failure type of workout.
    sounds good big guy. i might jump on bandwagon and join ya with new method

  34. Quote Originally Posted by PumpingIron View Post
    anything for you, my furry little friend.
    Shut up.. he's not furry.

  35. Quote Originally Posted by Ubiquitous View Post
    Shut up.. he's not furry.
    Ubi's right. I cut the grass ever week.....sometimes twice!
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  36. wow that seems like a awesome log, i may try somthing similar to that.

  37. you should get some sorta before after pic. I would like to see what this does for you.

  38. Quote Originally Posted by thesinner View Post
    Ubi's right. I cut the grass ever week.....sometimes twice!
    do you cut (GONE) or trim? do you do your legs? That is the hardest thing for me to do, as i always feel gay trimming my legs.......

  39. Quote Originally Posted by macedaddy View Post
    do you cut (GONE) or trim? do you do your legs? That is the hardest thing for me to do, as i always feel gay trimming my legs.......
    Yeah, I feel really homo when I shave my arms and legs for a comp. And then there's the awkward "leg-stubble" phase afterwards. I just tend to the hedges, I used to do the chest, but I somehow broke free of my chest stubbles reign. (For those of you who don't understand, shaving your chest is like smoking cigarettes, once you start it gets addictive)
    Athletic Xtreme Rep
    Bob@athleticxtreme.com
    IFFI
    Ask me about the Athletic Xtreme Product Line

  40. Hey PI when are you going to start Dc training? You still doing maintenance?
  

  
 

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