Iron's Training Log

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  1. 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...


  2. and your penis size? lol. for chad of course haha. j/k please dont....

    please,

    DONT lol.
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  3. 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
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM

  4. Yea, if I can only get my chest to grow some more...

  5. 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.
    880 Squat w/Wraps @ 220
    Sponsored by USPLabs
    Live Your DREAMS -> WWW . KABUKIWARRIOR . COM
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  6. 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...

  7. 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?

  8. 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.

  9. 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.

  10. 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.

  11. 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?

  12. 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.

  13. 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!

  14. 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?

  15. 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...

  16. i see thanks for clearing that up.

  17. 1300 for 6-8? damn!

  18. 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.

  19. 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.

  20. 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.

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

  22. 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.

  23. 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.

  24. 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

  25. *****....

  26. Thanks...I try...

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

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

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

  30. 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.
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