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The Iron Man Thread - Bench Training / Journal

machorox123 said:
Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol
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haha I don't think I will be going blind from this SARM. As far as I know Ostarine does not cause vision problems, you may be thinking of S4.
 
Had a relaxed day in the gym today, we ate like **** and had zero energy. Solution? Push it to the limit for 4 sets, then do 4 sets isolation. Hit it and quit it. We took volume to the extreme.

Weight: 135lbs standing shoulder press / push press
Set 1: 30 reps
Set 2: 30 reps
Set 3: 21 reps
Set 4: 19 reps ...

Isolation- bend over DB rear delt.
weight: 25lbs
4 sets of 10 reps.

Next week we return to heavy lifting... Volume training is over!
 
MuscleGauge1 said:
I'm a fan of the tuna bagel! Def. will be eating one of these today
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They are legit! I need to go grocery shopping and add back to my stock pile. I live off them.

Try it with the onion bagel or the bagel that has a little bit of everything on it. :)
 
machorox123 said:
Thats a sarm rite? Dont know much about sarms. Is that the one that makes tou blind? Lol
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No you're thinking of the SARM s4..ostarine has very little sides as far as I kno besides mild suppression if run at a high dose
 
Took yesterday off.

Today signing a new apt lease and trying to buy a car. so, may not be lifting today.
 
As I said before, back to heavy lifting. Was feeling a workout today so we went to the gym to hit the biceps. I am actually quite surprised. All the rep work I have been doing managed to preserve quite a bit of my strength. I am not ON right now but it will be interesting to see how my strength gains develop.

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Curls, long bar.

90lbs - 5 reps
105lbs - 5 reps
135lbs - 5 reps
145lbs - 5 reps

Preacher Curl (EZ-Bar)
105lbs - 1 set of 5
115lbs - 1 set of 5

Cybex preacher curl machine
150lbs
2 sets of 5 reps

Reverse Curls
50lbs 3 sets of 5-7 reps
 
Do you always do low volume for biceps?
 
JoeySon said:
Do you always do low volume for biceps?
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No, but we will be doing all low volume for the next 5+ weeks.

Past few weeks we did all high volume. Next five weeks we do all low volume, and keep it very heavy.

However, if I feel the urge I may throw in 1-2 volume sets.
For example, after doing 5 sets of 5 reps I might add in 2 sets of lower weight and get a good pump.
 
Better late then never but I'm sub'd. This is exactly the kind of log I want to follow I aspire to be as strong as you one day.
 
Jymis said:
Better late then never but I'm sub'd. This is exactly the kind of log I want to follow I aspire to be as strong as you one day.
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Thanks bro. Hard work, dedication, and lots of time.

I really want to start doing competitions, but I have lots of work to do. And am in need of some sponsors! hah
 
kBrown said:
Will be logging Osta RX by Iron Mag Labs soon :)
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If you're going to start another log on it please post a link. I'd be keen to know how ostarine will treat you.

And I agree with the previous poster. Some serious strength you've got. Something to aspire to. Keep up good work!
 
UKNoko said:
If you're going to start another log on it please post a link. I'd be keen to know how ostarine will treat you.

And I agree with the previous poster. Some serious strength you've got. Something to aspire to. Keep up good work!
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My log will continue in this thread :) Won't be moving or starting up a new one.

I have high hopes for Iron Mag's Osta
 
Cool! Good luck!
 
kBrown said:
No, but we will be doing all low volume for the next 5+ weeks.

Past few weeks we did all high volume. Next five weeks we do all low volume, and keep it very heavy.

However, if I feel the urge I may throw in 1-2 volume sets.
For example, after doing 5 sets of 5 reps I might add in 2 sets of lower weight and get a good pump.
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How do your results compare? I've never tried low volume for the smaller muscles (biceps, triceps, calves, forearms) always hit them
In the 10-15 range
 
JoeySon said:
How do your results compare? I've never tried low volume for the smaller muscles (biceps, triceps, calves, forearms) always hit them
In the 10-15 range
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I actually prefer low volume lifting (however high volume has its place as well and can not be neglected).
personally I feel as though low volume training allows for the utilization of much heavier weights and stimulates more muscle growth than high volume training.
low volume training also makes it a bit easier to move up in weight (stimulating more growth). it is easier to mentally grunt out 5 reps with an extra 10lbs then it is to do 12 reps with an extra 10lbs. I feel like with volume training you can quickly reach a comfort zone and stay within that zone for prolonged periods of time--which is counter productive to growth.
 
kBrown said:
I actually prefer low volume lifting (however high volume has its place as well and can not be neglected).
personally I feel as though low volume training allows for the utilization of much heavier weights and stimulates more muscle growth than high volume training.
low volume training also makes it a bit easier to move up in weight (stimulating more growth). it is easier to mentally grunt out 5 reps with an extra 10lbs then it is to do 12 reps with an extra 10lbs. I feel like with volume training you can quickly reach a comfort zone and stay within that zone for prolonged periods of time--which is counter productive to growth.
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Interesting point with the comfort zone. Never rly thought about it but now that I do I think that's def true..although the actual reps are much harder it is easier to move up in weight with the intensity typically higher with lower volume, at least with me
 
Well today was first day back to heavy chest training, and it was quite disappointing. However, could have been worse! I had a significant drop from last week. But, my diet was **** for the past 3 days and I am sure that negatively impacted me.

I Just started IRON MAG's Osta RX
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I encourage you to check it out!

Now that I have Osta in the regime I should definitely be seeing some nice benefits. I have no doubt that once it takes hold, and my diet gets back on track I will be making solid gains once again.

Flat Bench:
135lbs - 8 reps
225lbs - 15 reps
315ls - 5 reps
365lbs - 3 reps
385lbs - 1 rep --- this is my new max. ( a bit shy of my 425...but I shall work back up. I also feel like today was an off day and my diet past few days hurt as well, I am optimistic to break 385 easily within 2-3 weeks)
335lbs - 5 reps
335lbs - 5 + 1 rep
335lbs - 4 + 3 reps

Incline Smith hellcentric (Got this from 'hellcentric' by Animal [i think]. Basically someone pushes down on the bar and you resist, downward motion lasts about 5 secs and then you explode upward).
225lbs 5 sets of 5 reps

Pushups: 2 sets of 50 reps.
 
Will post yesterdays workout at some point today. It is locked in my buddy's car.
 
machorox123 said:
Is that 385 because of the switch over from higher volume?
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Not sure I understand your question bro.
Is my bench a bit lower than expected ? Yes. Is it because of the higher volume training? Maybe, or just as well I just had a bad bench day.
 
kBrown said:
Not sure I understand your question bro.
Is my bench a bit lower than expected ? Yes. Is it because of the higher volume training? Maybe, or just as well I just had a bad bench day.
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Yea thats what i meant.. Are yu gnna have a max out day soon. Id bet you could put up more than 425 with just a couple warm up sets and then go for 1RM
 
Bicep, not sure why we did this. Was unable to work them properly. We didn't rest enough:
90lbs - 5
105lbs - 5 reps
135lbs - 5 reps
Pullups (palms facing you) + 25lbs
6 reps
5 reps
6 reps

Bend over Rows + body weight pullups (palms you)
Row 205lbs - 3 sets of 5 reps + 3 sets of pullups (5 - 4 -4 - dead)

Cybex low pull

Lat pull

DB Pull over.

sorry being lazy today no specifics

and Yesterday. Deadlifts (no impressive weight). Just did 5 x 5

Today shoulders / triceps - will post once we do it!
 
machorox123 said:
Yea thats what i meant.. Are yu gnna have a max out day soon. Id bet you could put up more than 425 with just a couple warm up sets and then go for 1RM
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Not on cycle now so I doubt I will be beating my 425lbs record anytime soon
 
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Too ****in heavy
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Standing Shoulder press / push press
135lbs - 10
135lbs - 10
185lbs - 6
185lbs - 7
NOTE: I can do better than this 185...gotta up my game next week.

Smith Shoulder press (kind of at a slight incline)
225lbs - 5
275lbs - 5
315lbs - rec

Smith Upright Rows
155lbs 5 reps, rest then 4 reps

DIPS
90lbs - 5
135lbs - 5
MAX 180lbs (four 45's) - Rec

Rear Delt Shoulders 35lbs - 3 sets of 8 reps

Triceps
Incline Skull Crusher
105lbs - 10
155lbs - 5+2

Flat Skull Crush
125lbs - 7 reps
125lbs - 8 reps

Machine Tricep Pushdown
80lbs 6 - 70lbs 10 - 60lbs - 10 (no rest. back to back)
 
Feeling damn good today,
lots of energy.
Only problem is my bicep injury appears to be coming back :( Very stiff today
 
Did a very short workout today. My buddy's leg was hurting. But, its all good. Next week is another week. Going to kick it up a notch.

Squat:
135lbs - 5
225lbs -5
275lbs - 3 reps
245lbs - 7
245lbs - 7
I perform my squats well below 90 degrees, pause at the bottom, and then explode upwards. So, they are a bit harder than it appears on paper.

Hamstrings (cybex, with free weight plates) 90lbs
3 sets of 5 reps.

2 mile walk
 
Jenx said:
I notice you have some monster forearms. Do you have any particular workouts for them?
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Thanks bro.
I actually do not use straps for ANYTHING. This helps build up the forearms.

Other than that, not really bud.
However, if you are looking for a great workout for them:

Simply grab a machine cable curl bar. Sit on the floor, hold weight in your finger tips and make a fist (do it palms facing up, and facing down) 2 sets each way. Then do 2 sets of wrist curls on the same bar. Remember this isn't a big muscle, no need to do a lot.
 
Ok cool, ill stop using straps when i shrug and do those workouts. Just didn't know cuz my forearms look tiny compared to the rest of my arm.lol...thanks again and keep up the great posts
 
Jenx said:
Ok cool, ill stop using straps when i shrug and do those workouts. Just didn't know cuz my forearms look tiny compared to the rest of my arm.lol...thanks again and keep up the great posts
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Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
Week 1 Super heavy weight, requiring straps
Week 2 Moderate Weight, no straps.

Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
 
kBrown said:
Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
Week 1 Super heavy weight, requiring straps
Week 2 Moderate Weight, no straps.

Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
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Hadn't thought of this idea, good stuff man! My grip usually fails around 225 on DL's after I work my way up to that, but I go well above 300 with straps. Gonna use this idea for sure
 
Thats the only reason i use them, sounds like a good plan and makes perfect sense. Eventually ill be able to build my tolerance and not use straps at all. Again thanks for the advice.
 
Just got back from the gym, no weights. Just a bunch of stomach exercises.
 
kBrown said:
Thanks bro. And not using straps does suck. Hell my grip starts to fail... but just rough it.
If you insist on using straps (because you feel your other muscles aren't working hard enough due to grip failure) then I would suggest having opposing workouts:
Week 1 Super heavy weight, requiring straps
Week 2 Moderate Weight, no straps.

Every week on your 'moderate weight' days try to increase the weight that you are handling without straps.
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Excellent suggestion. Alternatively, within the same workout, if you do something like a "strength set" followed by ... something else (a higher rep set), you could do all your warmups for the strength set without straps, do the strength set with straps, and then do the rep-out set without them. I did this for BB Bent Over Rows and rack pulls, and now I don't use straps at all. For deadlifts I just ditched the straps and stopped whenever my grip went out. It'll probably improve your form to do this as well.
 
Torobestia said:
Excellent suggestion. Alternatively, within the same workout, if you do something like a "strength set" followed by ... something else (a higher rep set), you could do all your warmups for the strength set without straps, do the strength set with straps, and then do the rep-out set without them. I did this for BB Bent Over Rows and rack pulls, and now I don't use straps at all. For deadlifts I just ditched the straps and stopped whenever my grip went out. It'll probably improve your form to do this as well.
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Great advice. This is an excellent way to go about it as well. :approve:
 
I am feeling good, tomorrow should be some good lifts!
 
Gym.Eat.Sleep said:
Hows the osta going? Im starting ostarine today...
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So far so good. Someone just asked me that today.
As I told him, I am using Osta as part of my PCT--though I started it almost 2 weeks into my PCT regime. In any case the scale hasn't been tough on me (haven't lost much weight), the Osta should be in full effect by next week, and my PCT is going well--I am waking up every morning with a hard on, so I hope that is a good sign! (my testosterone levels seem to be back). haha


But, on a serious note today is my heavy bench day. I have a bicep injury, but it doesn't really effect my bench workouts. I have no doubt that I will be putting up more and more weight over the next 2 weeks. So, if you really want to know how the Osta is going compare my Bench from last week, to this week, and next week. That would be the best gauge :)
Workout will be posted by 8pm tonight (eastern standard time).

I will also have videos... because videos don't lie
 
Good luck bro. I do really hope that bicep injury doesn't affect anything. I often can't lift with bicep tendonitis as it starts spreading to my shoulder after a while. But then again I have a pretty big muscle imbalance between my biceps and triceps, which with your bench I'm sure is not a problem for you.
 
Torobestia said:
Good luck bro. I do really hope that bicep injury doesn't affect anything. I often can't lift with bicep tendonitis as it starts spreading to my shoulder after a while. But then again I have a pretty big muscle imbalance between my biceps and triceps, which with your bench I'm sure is not a problem for you.
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Injuries can be quite the hassle.
My biceps injury mainly effects my shoulder routine and pullups

Which is pretty inconvenient. Last time I had this problem I worked through it for ten weeks... It was hell.
Some of my workouts got weaker... Because I couldn't work very hard or risk further injury
 
Bench Day !!!

Alright, today wen't AWESOME. My lifts all went up from last week, a significant improvement. Getting some strength back.

1st set 365
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2nd set 365
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Flat Bench:
135lbs - 10
225lbs - 20
315lbs - 5
365lbs - 5
365lbs - 5
365lbs - 3 + 2 with spot
365lbs - 1 + 4 with spot... Dead! Can't complain, last week I was struggling for 3 reps.

Pushups:
70 Reps
50 + 10 + 10 --- Dead !

Cable Flyes 42.5lbs -- this hurt my arm so bad I couldn't even break it... That arm is definitly going to be a training obstacle for a while.
27.5lbs - 20
27.5lbs - 20

Free weight flyes 25lbs - 2 sets of 20 reps. Being that I couldn't go heavy I just concentrated on getting a good stretch.

Smith Machine Incline (the machine was busy earlier in the workout, so was going to skip it. But, towards the end I wasn't feel satisfied so I decided to toss it in...)
275lbs - 4 reps
5 reps
~3 reps + 2 with spot
 
Back Day

Bend Over Rows:
135lbs - 6
185lbs - 7
225lbs - 5
225lbs -5
225lbs - 8
225lbs - 3 1/2
225lbs - 4

V-Bar Pulldown (these hurt my bicep too)
110lbs - 8
150lbs - 4
140lbs - 5
140lbs - 5

Wide Pullups ( + 25lbs )
3 sets of 5 reps

Wide Pulldown 4 sets of 110lbs.

Cybex Stomach Machine 4 sets
 
Just weighed myself in my boxers...
199.0 lbs on the dot.

Not too shabby, considering at my peak (more than a few weeks ago I was at 204). Gonna have to say I have kept some of my gains fairly well.
 
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