Iron's "work in progress" Log...

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    Iron's "work in progress" Log...


    This is like what...?...my 3rd attempt at a workout log...?...

    I want to use this to help keep my on track. Help educate others. Give me ideas. Help shape my routine, diet, etc.

    Today will be my 4th straight day out of the gym, as I just had some minor surgery on my hand this past Friday and I am going to get back into the swing of things tomorrow...

    I am training in a high volume style at the moment, 2 on 1 off, but I like to change things up with both exercises rep schemes, routines and training styles pretty often.

    As of last week, I was doing something like this:
    Chest/Tris
    Legs
    OFF
    Delts/Traps/Forearms
    Back/Bis
    OFF
    Repeat

    My diet breakdown is currently somewhere around 3500cals, 45P/35C/20F.

    I am supplementing with AP, P-Slin, SuperCissus, Glucosamine, a Multi, Fish Oil, some type of stim in the morning (RPM or StimX2.0, currently at half doses).

    I am sitting around 210lbs, 5'11"...

    And I should have full use of my hand again a week from today, but I will be doing as much as I can this week...mostly in the form of machines...

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    maybe this one will last lol...

    what did you have surgery for?

    AP and Pslin? hows that going? ive never tried any of these insulin mimickers yet.
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    I'll be watching it for as long as it lasts.
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    I'm not committing it to a certain type of routine or a certain 'supplement' so it should last a while...
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    ive been messing with different training styles for as long as i can remember but I started DC then i kind of made my own style with alot of the DC principles. Its still in its beginning stages until i get what i want.
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    i'm starting to think that DC is a bit dangerous...i really don't like the idea of doing 1-3 reps 15 seconds after my last set on a hammer strength machine.
    anyways good luck PI, im doing the same split right now just not 2 on 1 off (cuz i've been partying too fcking much on weekends to hit the gym)
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    mfbb, I def. feel ya...did up the iggles game last night. even though it was a loss, it was a great time.

    ...hurting a little today, but i'll shake it and i'm back in the gym this afternoon!!!

    4 days feels like an eternity!
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    if this log makes it past 2 pgs...congrats!

    i wanna see some sick #'s....tear sh!t up son.
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    Quote Originally Posted by PumpingIron View Post

    ...hurting a little today, but i'll shake it and i'm back in the gym this afternoon!!!

    4 days feels like an eternity!
    Back in the gym this afternoon? I wonder if I should try and do the same...
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    9/18

    Incline BB Bench
    185x12, 225x8, 255x6, 275x2, 225x6, 185x7
    ...no rest between last 3 sets

    Bodyweight dips
    20, 18, 15, 12

    Single Leg Seated Calf Raises (Plate Loaded)
    2x18, 18, 18, 18 each

    Smith CG Bench
    185x 8, 225x8, 6, 4, 4, 2

    Swiss Ball Crunches
    40,40,40,40

    Pec Deck
    160x12, 200x12, 225x10


    ...felt good.
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    9/19

    BW: 212.4

    Single Leg Press: (Plates,each)
    6x8, 8x8, 10x8

    Single leg calf raises (set up from above, each):
    10x18, 18, 18, 18

    Seated Single Leg Curls:
    150x12, 180x10, 210x 8

    Swiss Ball Crunches:
    50, 50, 50

    Single Leg Extensions:
    150x8, 180x8, 210x8

    Abductor work
    Adductor work

    For some reason or another I wanted to do some Isolation work on my legs...

    But I felt good today..but we shall see how i end up using my hand for shoulders, bis and back in the next few days...
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    Looking good.
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    9/20

    BW: 213.4

    Elliptical 45mins
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    Iron has ANOTHER log?






    I'm in!
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    Quote Originally Posted by macedaddy View Post
    Iron has ANOTHER log?






    I'm in!

    This is it bud...if this one doesn't last, that's it for me...
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    Quote Originally Posted by PumpingIron View Post
    This is it bud...if this one doesn't last, that's it for me...
    Better make it last then..dedication man! Besides you have alot of good advice to pass on.
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    interested to see how your progress/ which directions you decide to go in your training. Subscribed, and good luck bro
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    Another day, another dollar...

    9/21

    BW: 213.6

    Seated BB Military:
    135x12, 205x8, 225x4, 255x2, 225x1, 205x1, 185x5
    ...no rest between last 4 sets

    DB Shrugs:
    100x20, 20, 20

    Seated Iso Calf Raises: (Leg Press Machine)
    225x18, 255x14, 285x14

    Reverse Pec Deck:
    150x12, 180x10, 220x8

    Swiss Ball Crunches:
    50, 50, 50

    Seated Military Press (Machine):
    225x8, 270x8, 330x6

    - I felt decent with the grip on the DB shrugs, no ill effects with the stitches in my hand.
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    9/22

    BW: 213.6

    D-Bar Lat Pulldowns:
    180x8, 220x8, 260x 8

    Standing Preacher Curls:
    75x12, 95x8, 115x6

    Bent Over Rows:
    135x12, 225x8, 6, 4

    Standing Calf Raises:
    500x12, 580x12, 625x12
    ...the stack only goes to 580 so I had to rig it up with an extra 45 for the final set.

    Single Arm Cable Rows: (each)
    80x8, 120x 8, 8

    Iso Cable Lat Pulldowns:
    150x8, 180x8, 210x8

    Concentration curls: (each)
    30x8, 35x8, 40x8, 35x6, 30x6
    ...no rest between last 3 sets

    Hanging Leg Raises:
    12, 12, 12

    10 minute elliptical cool down.

    - Grip felts okay, a little blood in my bandage, but nothing bad. They come out on Monday!
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    I might start a 5 day split next week...anyone wanna talk me into or out of this?

    Something like tue-sat: Chest, Back, Arms, Legs, Delts/Traps...
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    Quote Originally Posted by PumpingIron View Post
    9/22



    - Grip felts okay, a little blood in my bandage, but nothing bad. They come out on Monday!
    Ouch! I like the 5 day split that is the one we train on.
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    are you still travelling alot for your job? might not be so great as far as time and energy levels........
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    mace, just a 45min~1hr commute each way...not bad.
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    This week I'm going to jump over to a 5/2 routine, hitting every muscle group on an individual day. High volume, starting with heavy compound movements and finishing with isolation work.

    Abs/Calves will be worked everyday. Short (10-20 minutes) cardio post workout...Sat/Sun will be up off or maybe some longer cardio if I feel like it.

    I want to up my caloric intake as soon as I workout the new diet, to about 4000cals.

    And I've been thinking about doing a 3/2 routine, working all muscle groups in those three days...thoughts?
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    i would stick with the 5/2 classic split like bodybuilders have been doing for years. i'm thinking about going back to that...or giving dc another shot with a push/pull/legs split.
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    why not 2 on 1 off 2 on 2 off?

    MT TF?

    you sound like you want to grow, this allows you to hit the muscles more often but with ample rest between
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    I just came in here to call PI a ***** and then leave.
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    Quote Originally Posted by Mulletsoldier View Post
    I just came in here to call PI a ***** and then leave.
    well played.
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    Quote Originally Posted by macedaddy View Post
    why not 2 on 1 off 2 on 2 off?

    MT TF?

    you sound like you want to grow, this allows you to hit the muscles more often but with ample rest between
    I've always felt I get better results from higher volume.

    I do want to grow, but I don't like that much time off.
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    9/24

    BW: ...???...

    Inc BB Bench:
    185x10, 245x8, 275x 4, 1, 1, 225x4, 185x 6

    Flat DB Bench:
    100x8, 8, 6
    ...15 second negative on last rep of final 2 sets

    Seated Calf Raises: (plates)
    4x8, 5x8, 6x8

    Pullovers:
    90x8, 100x8, 6

    Dec Cable Flys:
    70x8, 90x8, 110x8
    ...supersetting with bench crunches (25, 25, 25)
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    Quote Originally Posted by mfbb View Post
    i would stick with the 5/2 classic split like bodybuilders have been doing for years. i'm thinking about going back to that...or giving dc another shot with a push/pull/legs split.
    I think I'm going to for a while. I got some nice pumps today.
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    Nice Looking log PI good luck, I'm following
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    Quote Originally Posted by PumpingIron View Post
    This week I'm going to jump over to a 5/2 routine, hitting every muscle group on an individual day. High volume, starting with heavy compound movements and finishing with isolation work.

    Abs/Calves will be worked everyday. Short (10-20 minutes) cardio post workout...Sat/Sun will be up off or maybe some longer cardio if I feel like it.

    I want to up my caloric intake as soon as I workout the new diet, to about 4000cals.

    And I've been thinking about doing a 3/2 routine, working all muscle groups in those three days...thoughts?
    PI about the log, dont feel bad, ive been trying different training methods for quite some time tryin to find what works best for me right now....its all part of the process. Workout logs are overrated anyway lol j/k

    3/2..i think i remember reading that is HVT. They say it works seems like it would put quite the stress on the body for three days and completely devote those 2 days off to recovery. I think its one of those routines where you would have to play it day to day to make sure you dont overtrain as far as volume goes.

    Mfbb, i was thinking the same for DC, push/pull/legs. Great minds think alike.
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    they sure do
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    Quote Originally Posted by mfbb View Post
    they sure do
    The opposite of that statement holds true as well...and makes much more sense when talking about the two of you.

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    Quote Originally Posted by PumpingIron View Post
    The opposite of that statement holds true as well...and makes much more sense when talking about the two of you.

    haha yea i guess i can see that...
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    thought was subbed guess not. now i am booyaaa
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    9/25

    BW: ...???... (tomorrow)

    Conventional Deads:
    225x8, 315x8, 405x8, 455x4, 1, 1
    ...Straps and belt on 405 and 455

    WG Pulldowns:
    180x8, 210x8, 240x6

    Single Leg Calf Raises (seated leg press machine):
    225x12, 270x12, 315x12
    ...each

    Bent over rows:
    135x8, 185x8, 235x8
    ...i'm always timid on these because I have thrown my back out before performing these after deads

    RG Pulldowns:
    195x8, 210x8

    Swiss Ball Crunches:
    50, 50, 50

    -My hand only bothered me a little on the deads, everything else, it felt great.
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    nice workout!
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    nice i havent done a real deadlift in a long time ive been doing SLDL and rack deads and stuff dying to knocout some full reps. never tried with a belt wondering how it might help me hopeing for best
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