Iron's Training Log

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    Iron's Training Log


    This is going to run for the next 8-10 weeks. I've gotten a lot of questions about my training recently, so to keep everyone in the loop, I figured why not start a training log as well?...

    My training regimine was actually developed by powerhouse 48 over on MMI's board. Smart guy, as they all are over there.

    Basically it's a really good, exteremely hard routine that really promotes hypertrophy. PH48 described it as a combo of 8x8, German Volume and Westside BBing, but I also see some HIIT training as well.

    I started this on monday...and I am in and out of the gym everyday in 30-45 minutes.

    Here's the shell:
    - Abs on Non-Leg Days
    - 5-10mins stretching before and after
    - 3-5 minutes warmup on bike.
    - 2 minutes between exercises

    Monday:
    Chest/Delt/Tri
    30 seconds rest between sets
    Incline BB Bench 8x8 (50% 1rm)
    DB Military 6x8 (60% 1rm)
    Dips 5x8 (20rm)
    Flat DB Fly 3x8
    Side laterals 3x8
    Close Grip Bench 3x8

    Tuesday:
    Legs
    30 seconds rest between sets
    Squat 8x8 (50% 1rm)
    Leg Curls 8x8 (20rm)
    Close Stance Hack 8x8 (20rm)
    Calf Raises 3x30seconds

    Wednesday:
    Back/Bi
    30 seconds rest between sets
    Deads 4x8 (50% 1rm)
    BB Row 8x8 (20rm)
    DB Shrugs 8x8 (20rm)
    Pulldowns 6x8 alternating grips (20rm)
    Preacher curls 8x8 (20rm)

    Thursday:
    Chest/Delt/Tri
    20 seconds rest between sets
    Flat BB Bench 8x2 (70% 1rm)
    BB Military 5x2 (6rm)
    Overhead Tri Extensions 5x5 (10rm)
    Incline DB Bench 1x20 (20rm)
    Rear laterals 1x20 (20rm)
    Rope Pressdown 1x20 (20rm)

    Friday:
    Legs/Back
    20 seconds rest between sets
    Front Squats 8x2 (70% 1rm)
    Deads 8x2 (70% 1rm)
    BB Shrugs 1x20 (20rm)
    SLDL 1x20 (20rm)
    DB Row 1x20 (20rm)
    Calf Raises 1x60seconds

    SAT/SUN OFF

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    Monday's workout:
    (30 seconds rest between sets)

    Incline BB Press
    185 x 8, 8, 8, 8, 8, 7, 4, 3

    DB Military
    65 x 8, 55 x 8, 8, 7, 6, 5

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

    Flat DB Flys
    50 x 8, 8, 8

    Side Laterals
    30 x 8, 8, 8

    Close Grip Bench
    115 x 8, 8, 8

    Swiss Ball Hyperextending crunches
    30, 30, 30, 40
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    Tuesday's Workout:

    Squat: (30sec)
    245 x 8, 8, 8, 8, 8, 8, 7, 7

    Seated Leg Curl: (30sec):
    180 x 8, 8, 8, 8, 8, 8, 8, 8

    Close Stance Hack Squat: (30sec)
    180 x 8, 8, 8, 8, 8, 8, 8, 8

    Seated Calf Raises on Leg press machine: Full Stack (405)
    30 seconds, 30 rest, 30 seconds, 30 rest, 30 seconds
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    Whoa, crazy workout. That's some massive amount of volume you've got there. If you can, fill us in on any size changes you notice. I imagine this type of workout won't do much for strength.
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    Yea, I can't see much strength coming from it. But the recomping effect and muscle size should be there.
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    Wednesday's workout:
    Deads (30sec):
    275 x 8, 8, 8, 8

    BB Row (30sec):
    135 x 8, 8, 8, 8, 8, 8, 8, 8

    DB Shrug (30sec):
    100 x 8, 8, 8, 8, 8, 8, 8, 8

    Pulldowns (30 Sec):
    Alternating grips...
    150 x 8, 8, 8, 8, 8, 8

    Preacher Curls (30sec):
    EZ + 50 x 8, 8, 8, 8, 8, 8, 8, 8

    Decline Situps:
    30,30,30,25

    Grip was very weak in the last two sets of deads and effected the rest of my workout.
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    oh man, high volume KILLS my grip. KILLS it. You might want to look into straps. Yeah your forearms won't grow as big but if your entire workout suffers because fo your grip then you might want to consider it.
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    Funny you mention straps. I broke em doing shrugs about 2 weeks ago...605lbs

    I have a new pair sitting in my gym bag that haven't been used yet. I'll pull em out if my grip starts to weaken.
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    Nice log, and very interesting routine. Subscribed.
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    Thursday:
    (20 seconds between sets)

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

    BB Military Press:
    185 x 2, 2, 2, 2, 2

    Seated French Press:
    85 x 8, 105 x 5, 5, 5, 5

    Incline DB Press:
    60 x 19

    Rear Laterals:
    30 x 20

    Rope Pressdowns (2 pulley):
    100 x 20, no lock-out on the final 2

    V-Ups: 25,25,25
    Crunch: 25,30,40

    Quick. I need to kick up some weights though.
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    Nice Log man, will be checking in here frequently. Wish I had the time to do one myself.
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    I have 5 logs going at once...I think I overstretch myself sometimes.
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    Quote Originally Posted by PumpingIron View Post
    I have 5 logs going at once...I think I overstretch myself sometimes.
    I think you get a free-T shirt if you do 7.
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    Quote Originally Posted by thesinner View Post
    I think you get a free-T shirt if you do 7.
    And a cookie...
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    Quote Originally Posted by bLacKjAck. View Post
    And a cookie...
    No, I think you're thinking of ten.
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    Just wonder, are the exercises listed in the order you do them? I tried doing a routine very similar to yours but my chest & Back just couldn't handle 2 X per week, even doing low reps light weight on the second day.. But I have a few years on you and would guess that's why.. The routine looks great.. wish I could do it
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    exactly as they are listed.
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    Some family issues had pretty much killed my weekend. Diet was all outta wack...I hadn't had much time to do anything.

    I did get to the gym yesterday and lifts were nothing spectacular. But after a half decent nights sleep last night (the first in three days) and hopefully some good food today...I have my fingers crossed for tonights workout.
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    Friday's Workout:
    (20 sec between sets)

    Front Squat:
    245 x 2, 2, 2, 2, 2, 2, 2, 2

    Deads:
    335 x 2, 2, 2, 2, 2, 2, 2, 2

    BB Shrugs:
    245 x 25

    SLDL:
    185 x 18

    DB Rows:
    70 x 20 (each arm)

    Calf Raises:
    405 x 53 seconds

    -Weights are near where they should be. I'm kicking up shrugs significantly next week.

    -I could not finish the calf raises because the burn was too f-ing intense.
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    Monday's Workout:
    (30 seconds between sets)

    Inc BB Bench:
    185 x 8, 8, 8, 8, 7, 6, 4, 4

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

    Dips:
    Me + 45 x 8, 8, 7, 6, 5

    Flat Flys:
    55 x 8, 8, 8

    Side Laterals:
    35 x 8, 8, 8

    Clost Grip Bench:
    155 x 8, 6, 3

    Dips (no wieght):
    24

    Swiss Ball Hyper extension crunches:
    40,40, 40, 30

    -I did the dips cause for some reason my CG Bench was pathetic.
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    Quote Originally Posted by PumpingIron View Post
    Some family issues had pretty much killed my weekend.
    Thats what ya get for movin back in with the rent
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    Nothing to do with that.
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    When you're doing your calf raise, are you just doing one incredibly slow rep?
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    Quote Originally Posted by thesinner View Post
    When you're doing your calf raise, are you just doing one incredibly slow rep?
    haha...no

    as many as possible in 30 seconds.
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    GL with the log. I'm doing a very similar split right now (except legs only once a week with 2x the volume of the other days).
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    Quote Originally Posted by PumpingIron View Post
    haha...no

    as many as possible in 30 seconds.
    So these are done as quickly as possible. This is an interesting twist.
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    Quote Originally Posted by thesinner View Post
    So these are done as quickly as possible. This is an interesting twist.
    no quite. form is pretty strict on all exercises including these and I follow a 2:1 rep scheme.
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    Quote Originally Posted by PumpingIron View Post
    no quite. form is pretty strict on all exercises including these and I follow a 2:1 rep scheme.
    So your essentially doing 10 reps?

    Glad to hear your not punching them out as fast as possible, I've read (and noticed first hand) that if you rep it out too quickly on calves, you'll only work your achilles.
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    It doesn't come out to 10 reps, more like 15-20. I never really thought about it, haha. I guess I should. I have pretty big defined calves so I know form is good, but I guess if you slice that ratio in half it would be right.
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    Tuesdays workout:

    Squat:
    245 x 8, 8, 8, 8, 8, 8, 8, 8

    Seated Leg Curl:
    195 x 8, 8, 8, 8, 8, 8, 8, 8

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

    Calf Raises (Seated Plate Loaded):
    135 x 30on, 30off, 30on, 30off, 30on.

    Swiss Ball crunch:
    50, 50, 30
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    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..
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    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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    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.
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    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
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    To be honest with you, my cardiovascular health is not where i'd like it....nowhere near actually.
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    Quote Originally Posted by PumpingIron View Post
    To be honest with you, my cardiovascular health is not where i'd like it....nowhere near actually.
    You need to buy yourself a jumprope.
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    I own one. Its still in the box.
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    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.
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    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.
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    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!
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