The Iron Man Thread - Bench Training / Journal

Took a little break mid run, had to my body was aching. Unfortunately during that break my diet was complete ****. I really need to focus on this. I graduate in 3 weeks and will be able to hone that diet in a lot more. But, today after working out today wen't grocery shopping and got some stuff for oatmeal, tuna salad, salmon bagels, and chicken salads. So this week I will be on point. Will just have to go grocery shopping again sunday.

Anyway, chest routine was a bit rough today but it went well.

Bench
Flat bench:
135lbs - 10
225lbs - 10
315lbs - 10
315lbs - 10
315lbs - 10
295lbs - 5 --- I just died
295lbs - 6

Incline Chest (DB)
70lbs - 15
85lbs - 11
70lbs - 17
85lbs - 11

Hammer Strength ISO-Lateral 3 plates (45s) each side
6 reps
5 reps
then 2 plates each side for 13 reps
 
Power rack rehabilitation deadlifts (3rd hole from bottom) Goal 2-5 secon pause at the top (leaning back) each rep. Next week 2nd hole, week after 1st, and week after that from the ground.

225lbs - 5
315lbs - 4
315lbs - 3
295lbs - 3
275lbs - 4

Preacher Curl 105lbs dropset to 75lbs.
5 reps + 10 reps
5 reps + 10 reps
5 reps + 7 reps
last set used only 75lbs: 17 reps

Reverse Curl
30lbs - 17
50lbs - 8
50lbs -6

took it easy again today.
Tomorrow will up the ante quite a bit
 
Jenx said:
Don't wanna sound dumb, but what exactly are hammer strength ISO-laterals?
Click to expand...

No worries bud. This video is NOT me but it is the same machine (just not the same brand)
Invalid Link Removed
 
how long have you been lifting for bud
 
Going to be hitting the gym hard tonight. Been entirely too busy. this week and next week and I am done with school!. Hoping to score a job with Cinci Bell soon!

Here is some good news for all of you:
Get 20% Off your entire order with Iron Mag Labs by using coupon code: HUGE2012
 
Great workout today. Lots of lifting...Horse **** and big old rocks for a rock wall. Haha farm work.
 
ballerj63 said:
You got some good size on you. Keep up the hard work.
Click to expand...

Thanks bud.
Really planning on kicking it up a notch soon. Just getting my life together now. Graduation in a week, moving, job hunting, all the fun facts of life.
 
kBrown said:
Thanks bud.
Really planning on kicking it up a notch soon. Just getting my life together now. Graduation in a week, moving, job hunting, all the fun facts of life.
Click to expand...

What did you get your degree in ?
 
scw538 said:
What did you get your degree in ?
Click to expand...

Information and Telecommunication systems.
Minor in Business
Specialization in Sales (Ralph and Luci Schey Sales Centre) it is ranked top 20 in the nation.
 
kBrown said:
Information and Telecommunication systems.
Minor in Business
Specialization in Sales (Ralph and Luci Schey Sales Centre) it is ranked top 20 in the nation.
Click to expand...

Nice.
 
Hey everyone, finally starting my journal here on PHF. My life has been EXTREMELY hectic. Brief recap of past two weeks:
1) Graduated college
2) Lost the job I thought I was going to get, due to criminal background
3) Decided not to move to Columbus, so will be mooching off friends until I find a job and then I will move to where my job is.

That being said I will be job hunting and working out full time now! Kind of been lifting haphazardly lately but like I said been too busy.
My cycle so far has been Deca-Drol Max and Cyanostane. By IML... I LOVE these products. Despite my slack workouts lately I have been looking vascular and always feeling good.

About a week ago I started up my Tren / Test prop cycle (still have two weeks left on Deca-Drol and Cyano also! Special thanks to AW, EZK and BML.
I will be running these at:
Test: 1ml / day (700mg / week)
Tren: 1ml / day (700mg / week) --- If the sides become too intense I will dial it back.

I wish I didn't start these babies up until Monday (after moving and all that good stuff is done) but I got so damn excited I couldn't help myself!
Went to the park today did some pullups and dips. I felt LIGHT. I promise you guys now that I am a big boy-all graduated and what not--I will be perfecting my diet a lot more! I think big changes will happen after this cycle.
 
Just dawned on me. Now that I am graduated I no longer have a gym membership.
Going to have to join the "community" gym. Ping (the University gym) is too expensive and won't do a monthly term, I plan to only be in town here for another 3-4 weeks--by then I best have a job
 
Thanks everyone
So i join the local community center. 60 bucks for 20 visits. The equipment sucks but as I am working out some guy tells me about a warehouse-gym thats 25 bucks a month, and has chains, power bands, all the good stuff. Going to try to get a refund tomorrow and hit that place up. Definitly going to change my training substantially. Should remain in town about a month then I will be moving to wherever the job takes me.

Took it easy today. Gotta ease into this working out thing again :) tomorrow I will go to the park and do a pullup routine.

Flat bench:
135lbs - 20
225lbs - 15
315lbs - 10, 9, 6 ... dead yeah I have fallen off a little bit, but it will come back very fast.

flyes 35lbs - 2 sets to failure

pushups 3 sets


dinner we are cooking out some salmon, hot dogs, and steak! lol
 
Worked out again today.
First did a hour of moving stuff furniture [dressers, couches. etc] and a bunch of lighter stuff up into my buddies apt--also where I will be momentarily staying for parts of the summer.

Then went to the park again and did some pullups and dips. Attached two videos.

Invalid Link Removed

Invalid Link Removed

I have lots of work to do still. But, I am looking okay! half into summer I will be looking fairly impressive...diet diet diet. preach to me people!
 
Worked out today, switched things up a little felt good and my veins were intense after those pushups

300 pushups -- done in sets of 30 reps, then 20 reps, then 30 reps, then 20... you get the point

Biceps
45lbs DB 2 sets of 6 reps
Machine 100lbs: 2 sets of 15 reps
Machine Reverse curl 70lbs: 2 sets of 15 reps
Cybex Arm Curl: 90lbs: 10, 8, 7 reps -- 1 min rest between sets then dropped weight to 50lbs did 11 reps

Cybex Abdominal Crunch
3 sets
 
Hey everyone. I wanted to point out that IML is having a lifting contest right now. I encourage all my readers to check it out!

Invalid Link Removed
 
I read throught this entire thread and props man very beastly but did i miss a deadlift video or do you plan to add one? Im curious how explosive how quick you pull up u know.
 
Subbed.
 
Imskyhigh87 said:
I read throught this entire thread and props man very beastly but did i miss a deadlift video or do you plan to add one? Im curious how explosive how quick you pull up u know.
Click to expand...

My deadlifts are horrible. I have never posted a video because I can't pull enough for anyone to bother watching :(
 
Took yesterday off. Today did another short routine. Was tired, I did 7 hours of driving today (house hunting) and when I came back I ate two "lean pockets" and some milk and hit the gym.

Cleans: 135lbs 3 sets of 6 reps (probably not the right name, I do a clean but no squat involved. Bend down pick weight up, bring it to top of chest as if going to shoulder press).

Standing Shoulder press: 135lbs. Set 1: 36 reps. Set 2: 28 reps? --- recorded

Bend over Row: 135lbs - 3 sets of 10 reps

Pull ups wide: 8 - 7 - 5

Will post videos of shoulder press once its done uploading
 
kBrown said:
My deadlifts are horrible. I have never posted a video because I can't pull enough for anyone to bother watching :(
Click to expand...

How much u dead lift?
 
AaronJP1 said:
How much u dead lift?
Click to expand...

Low 300s.
Kind of funny because my buddy, who trains with me, climbed his deadlifts up to 505lbs--we did the same things, same routine. Just my deads dont progress. Something I am going to have to take a real hard look at once I get back in a real gym (once I finish moving).

Think I am going to start at like 315lbs and do 1/4th lift, then 2/4th lift, then 3/4th lift, then full deadlift. (4 weeks). Using the safety bar to keep my range of motion in check (so I can do the 1/4th or 2/4th, etc).
 
kBrown said:
Low 300s.
Kind of funny because my buddy, who trains with me, climbed his deadlifts up to 505lbs--we did the same things, same routine. Just my deads dont progress. Something I am going to have to take a real hard look at once I get back in a real gym (once I finish moving).

Think I am going to start at like 315lbs and do 1/4th lift, then 2/4th lift, then 3/4th lift, then full deadlift. (4 weeks). Using the safety bar to keep my range of motion in check (so I can do the 1/4th or 2/4th, etc).
Click to expand...

I can pull 315 5 times max... My max is close to 400, but it feels like my veins & traps will rip out of my neck!
 
Invalid Link Removed

Invalid Link Removed
 
AaronJP1 said:
I can pull 315 5 times max... My max is close to 400, but it feels like my veins & traps will rip out of my neck!
Click to expand...

Thats whats up. Seeing my boy do 505 was a proud moment for me haha. If I can get to the 400s I will be quite happy
 
Feeling like a good biceps / triceps day.
 
EZ- Curl:
65lbs - 12
65lbs - 10
105lbs - 3 sets of 8

Machine curl bar 110lbs
Wide: 15 - then 12
Close: 17 - then 10

Reverse Machine Curl 70lbs
12
12
10

Tricep pushdown with V-bar.
70lbs - 1
102lbs - 3 sets of 10
70lbs - 4 sets of 10

Pullups (palms facing me)
4 sets of 6 reps.
 
Moved to cinci.
Have yet to find a gym that I like.

Checked out urban active but it just wasnt my scene. Plus I hated the benches there lol
 
Monster workout today.
Settled on a gym. LA Fitness. I like all the equipment. Though everything has monkey grips (the bars are real thick and big).

So now I am back on my GRIZZZLEEE
 
Alright everyone. I am going to be running a log here is the scoop.

I went saw a dietitian today and personal trainer. We are going to work me into ~230lbs. Then I will cut for competitions from there.
For the first 4 weeks of this quest I will be running only Osta RX and then after that I will kick it up a notch and throw in some big boy compounds.

My diet we are going to have look like this:

Meals:
1)
10 egg whites
4 slices whole weat
1cup oatmeal with banana
1 cup OJ

2)
8oz chicken breast
1 cup rice

3)
steak
1 cup rice

4) protein shake

5) 6oz chicken
1/2cup rice

6)
fish
broccolli
1/2cup brown rice.

Probably will not follow it to the letter but am damn gonna try. Going to go spend about 300 in groceries tomorrow. Gonna go to Sams and just buy bulk

My training:

Monday - legs
Tuesday - Chest
Wed - back
Thursday - Shoulders
Friday - Legs
Sat - Arms.

I was told, and I knew this already, that my legs are pathetic and I should be able to easily gain 15lbs in that area alone.

I will be working with a personal trainer on legs days twice a month (and will do legs without the trainer on the other days).

The official start is Monday. I will have my first leg training session at 3pm.
Tomorrow I go grocery shopping.
 
Yeah man it is going to be an adventure.
I start monday.
My biggest worry is that I will not have the discipline to stick to the diet. Am hoping that the girl in my life can help me stick to it. Going to be an adventure.
Could always use tips from anyone about eating / dietary discipline. The above mentioned foods are what I am going to mainly be sticking to it.
 
machorox123 said:
theres no way yu cant grow with all them carbs yur gonna be eating lol
Click to expand...

We will see haha will be keeping a journal of all my food intake. Not sure if I will post it or not.
 
Alright day 1:
Flat: 135lbs - 16
225lbsw 11
225lbs - 5 -- with 3 second pause at bottom.
Thats it... low numbers nowa days, my how that mighty 400lbs bench has fallen!

Hammer Inc 6 plates, 3 sets of 10 reps

Pullups Wide
8
8
6

Chest cable flye.
15
15
10

Low Cable Row: 120lbs 3 sets of 10

Tricep extension (machine) 150lbs 3 sets of 10

Hammer strength ab crunch
70lbs 2 sets of 10, 1 set of 6

Tomorrow I do biceps or legs.
 
Biceps

EZ Bar Curl:
30lbs - 15
70lbs - 10
70lbs - 10
110lbs - 10
110lbs - 10
Seated bicep DB 30lbs 5. 25lbs 5

Reverse Curl 30lbs
16
15
16

Machine Arm Curl (like a preacher)
160 - 8
160 - 7
100 - 12
10 - 12
100 - 10

Incline Skull Crusher
110lbs - 20
110lbs - 17
110lbs - 15

V-bar pushdown
200lbs - 7
200lbs - 8
150lbs - 13
150lbs - 12
150lbs - 10

Nitro abdominal crunch
95lbs - 12
125lbs 10
125lbs - 10
 
Leg Day--my legs for some reason have gotten very weak. But they always have been I suppose. My trainers said I could stand to gain 15lbs in my legs alone.

Squat:
135lbs - 10
225lbs - 5
225lbs - 4

Angled leg press
4plates - 10
6plays - 10
6 plates - 10
6 plates 10
6plates - 10

Seated leg ext
100lbs - 6
80lbs - 6
80lbs - 6

Seated leg cur
100 - 6
85 - 12
85 - 12
85 - 12

Then a bit of stomach exercises
 
Massive shoulder workout today.
I forgot a pen so I didn't log it. but

up to 8 plates on the machine shoulder press (4 each side)
standing shoulder press 135lbs
Cable shoulder press (I was very bad at this, arms shaking like crazy)
65lbs DB shoulder press burnout
225lbs smith machine shoulder press burnout

My diet has been pretty much a **** ton of food and protein.
I started my career up and ordered 100 bucks worth of protein bars and my girlfriend bought me a box today too! so lots and lots of protein bars will be consumed throughout the day
Met-rx colossal 100 (31 grams protein, 400 calories)
 
Got my first jug of Iron Mag Labs protein... I give it a 9/10 Definitly good stuff. Actually prefer it over Optimum Nutrition--which was my fav until now.

Workout:
Arms
EZ Curl triple sets
70 - 10
80 - 10
90 - 6

set 2
70 - 10
80 - 8
90 - 5

Set 3
70 - 6
80 - 6
90 - 6

Incline Skull Crushers (110lbs) + DB Curl (30lbs)
24 - 8
15 - 8
16 - 8

Machine Arm Curl
170 - 5
170 - 5
150 - 5
100 - 8
100 - 6

V-bar pushdown
150 - 25
170 - 12
150 - 13
170 - 8
100 - 13

Rev curl
40lbs
18
13
12
 
Gym.Eat.Sleep said:
Hows ur deadlifts going? I remember u saying that u were struggling with them...
Click to expand...

<<<Insert lie here>>>

I have been sporadically working out for the past two months accept for this past Monday. Just got back in my grind. Even hired a damn trainer. lol going to get the squat game and deadlifts right...or waste a bunch of money :)
 
My old gym didnt even have a squat rack but i changed gyms about 5 months ago and started doing squats and deads twice a week and noticed a huge increase in strength in ALL my lifts...squats and deads is where its at!
 
Shoulder day

DB Shoulder press
65lbs - 2 sets of 20
70 lbs 1 set of 15
80lbs 2 sets of 10lbs

Shoulder press with cables (these are hard for me to balance!)
100lbs 3 sets of ~15

DB rear delt work 4 sets

Machine rear delt work 3 sets
 
Back Day

Bend over Rows (Smith)
135lbs - 2 sets of 20
225lbs - 3 sets of 10

Low Row machine
150lbs 3 sets of 12

v- Bar pull down machine
150lbs 3 sets of 10

Forgot my journal today and I feel like I am forgetting something but that is it in a nutshell. Was pretty tired today because of running a lot of errands. But, will be on it tomorrow
 
You must log in or register to reply here.
Back
Top