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

10/10

Standing Preacher Curls:
125x8, 8, 8

Seated French Press:
115x10, 165x8, 7

Seated Iso Calf Raises:
3x8, 8, 8

DB Concentration curls, on incline bench:
40x8, 50x8, 60x8

Dips:
90x8, 8, 8

Hanging Leg Raises:
15, 12, 12

DB Wrist Curls:
30x8/8, 8/8, 8/8
...top/bottom, no rest between

Hammer Curls:
60x8, 70x6
 
10/11

Squats:
225x8, 315x8, 405x5, 315x6, 225x6
...no rest between final 3 sets, belt on 405 set only

Lying Leg Curls:
180x8, 200x8, 220x8

Leg Extensions:
200x8, 22x8, 250(stack)x8

Standing Iso Leg Curls:
120x8, 8, 8
 
10/12

Military BB Press:
135x10, 225x8, 255x5, 225x2, 185x5
...no rest between final 3 sets

BB Shrugs:
225x8, 405x8, 495x8, 545x8

Standing Calf Raises (V stance w/ ankles apart):
580x12, 12, 625x12, 12

...supersetted with...

Bench V-ups:
20, 20, 20, 20

Rear Laterals:
30x8, 40x8, 50x8

Side Laterals:
30x8, 40x8, 45x8

Front Laterals:
40x8, 45x8, 50x7
 
10/15

BW: 217.5

Incline BB Bench:
185x12, 245x8, 275x4, 295x1, 225x8
...no rest between last two sets

Flat DB Bench:
100x12, 6, 4
...30 seconds between sets

Pullovers:
100x8, 8, 6

Stand Calf Raises V-Stance (ankles wide):
625x8, 8, 8, 8

Leg Raises:
12, 12, 12, 12

Decline Cable Flys:
80x8, 100x8, 120x6
 
Wow, I don't know how I missed this log.

Sick lifts, bro. I still gots ya beat on dips though ;) (and you're kickin' my ass on everything else)
 
thesinner said:
Wow, I don't know how I missed this log.

Sick lifts, bro. I still gots ya beat on dips though ;) (and you're kickin' my ass on everything else)
Click to expand...

You might think so, but I do them very slow and strict, all tricep, no chest. If I kicked up the weight, I know I could push 180+ for 5 or 6.
 
Damn bro strait up looking sick and pushing some sick weights! Im subbed so keep it goin! :hammer:
 
10/16

Deads:
225x8, 405x6, 495x1, 545xmiss, 495x1
...lost my balance on the miss so i dropped the bar from about a foot and a half.

RG Lat Pulldowns:
180x8, 210x8, 240x7

Iso Seated Calf Raises:
3x8, 8, 8

Standing T-Bar Row:
3x8, 4x8, 5x6

Iso Cable Lat Pulldowns:
180x8, 200x8, 220x6

Decline Crunches:
15, 15, 15, 15
 
bro i'm thinkin about changing my split to something similar to urs...hows this look
chest
back
delts
legs
arms

do u think doing shoulders 2 days after chest is ok?
sry to hijack just tryin to get sum opinions on this split
 
that concern about your delts is exactly why i have them seperated by atleast 2 days. If you do heavy compound movements for chest (which I know you do) then you will recruit the delts a lot for stabilizers.
 
10/17

Standing Preacher:
115x8, 8, 8

French Press:
115x8, 165x8, 8

Standing Calf Raise (V-stance, ankles wide):
625x8, 8, 8
...I need to find a way to rig up more weight or grab a box and go over to the smith machines

Concentration Curls:
30x8, 40x8, 50x8, 40x8, 30x8

Cable Pressdowns:
220x12, 250x10, 10

Hanging Leg Raises:
12, 12, 12

Standing BB Wrist Curls (behind-the-back):
135x8, 8, 8

...spent.
 
Last edited:
You guys have a standing preacher curls pad? I'm jealous.


Do you do your calf raises with the bar on your back, or do you hold it in your hands (like your doing shrugs or a deadlift)?
 
it's a machine. which i outgrew. it goes up to 580, i rig it with an extra plate. I cant figure out a way to put another, so I'm moving to the smith machine with a box next week.
 
Make sure you put a weight on the other end of the box. Torque is a funny force, but not as funny when you've got 700lbs underneath you.
 
pumpin u were doing a dc style for alittle right, then went back to 1-2 muscle group workouts correct?

liking them? i might drop dc this week after 3 more workouts
 
PumpingIron said:
I'm confused. The weight will be on ym shoulders.
Click to expand...

Just be sure to put a weight on the opposite side of the box so it doesn't flip over while you're trying to do a calf raise.

sinner you need to find a better gym hahaha.
Click to expand...
Word. If gym fees weren't a mandatory charge in my tuition, I'd be lifting somewhere else.
 
10/19

DB Military:
90x12, 110x 6, 4

BB Shrugs:
Warmup 225x12
455x8, 8, 8, 8

...supersetted with...

Trap-bar shrugs:
275x8, 315x8, 8, 365x8

- Straps with Oly, no straps with TB
 
10/22

BW: 218

DB Bench:
100x10, 120x8, 130x6, 90x8
...no rest between last two sets

Incline BB Bench:
185x10, 235x6, 4, 1, 1, 1

Incline Flys:
50x8, 65x8, 75x8

Swiss Ball Crunches:
25, 25, 25, 25

Iso Standing Calf Raises:
320x8, 8, 8
 
10/23

Deads:
225x8, 405x4, 455x1, 495x1, 545x1
...PR, mother ****ers!!!

RG Lat Pulldowns:
200x8, 220x8, 240x8

Standing Calf Raises:
625x8, 8, 8

Rocky IV Reverse Ab thing:
6, 6, 6
...anyone know the real name?

Bent over rows:
185x10, 225x8, 8
 
I tried those a few times. They are damn difficult. It's hard to keep your back flat doing ab wheels off the toes. Try "walking out" with the palms of your hands (inch worms) instead of using the wheel. It allows for the same ROM, but a little more stability/ less difficulty.

I used to do dragon flags back in the day. They work the abs pretty good. Not my favorite ab exercise, but a fun one to mix it up with.

I've been waiting for my training bro to show up on time (for once) so we could do something different for abs on Fridays (the freebie day).
 
i cant get on youtube here. I wish i could see what you guys are talking about. oh well.

PI, dude your log makes me sick lol. strong mofo.
 
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