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The Iron Man Thread - Bench Training / Journal

heavyiron said:
Looking good brother!

Thinking of adding in Osta rx myself.
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Thanks heavy!
I am liking the Osta so far, and am actually surprised that my lifts have been going back up despite not being on cycle (was expecting my strength to keep plummeting). However, I am pretty confident that I will be back to a 395-405lbs bench by next Monday
 
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Smith Shoulder Press
135lbs - 10
225lbs - 7
325lbs Drop Set, recorded
345lbs Drop Set, Recorded

Dips
3-45lbs plates - 5 reps
2-45lbs plates - 7 reps

Tricep Pushdowns
80lbs - 5
100lbs - 5

Reverse Grip
40lbs - 20
50lbs - 20
50lbs - 25

Very pushups
10
9
7
6

dead
 
Leg day

Squat:
135lbs - 8
225lbs - 4
275lbs - 3 sets of 3 reps --- gotta build these legs up slowly, be patient with me.

Leg Curls 210/170/130lbs - superset, no rest
Set 1: 5 / 8 / 10 reps
Set 2: 8 / 7 / 5 reps

Hammer Strength free weight Ham String (unilateral): 2 - 45's--1 each side
3 sets of 5 reps
4 sets of calf raises

Pull ups (bodyweight) palms facing me:
10
7
10
7
8
6
7
Minimal rest.

Cybpex preacher curl
70lbs - 20
90lbs - 16
110lbs - 8

Now I rest until Monday
 
kBrown said:
How your routine go!?
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It was ok. Shoulder did not cooperate with me on the flat bench (happens every 3rd time I try to flat bench, I feel like), however I made up for it on the incline. The back stuff was great. Just got back with a hunger that I don't think I can quench if I used all the food and drinks left in my fridge.

Say, how often do you squat a week? I ask because it might be a good idea to have a day (could be when you deadlift) where you do several sets of squats with a lower, but challenging, weight, just to get in the groove of the move, improve your technique and speed, all of which will support a bigger squat.
 
Torobestia said:
It was ok. Shoulder did not cooperate with me on the flat bench (happens every 3rd time I try to flat bench, I feel like), however I made up for it on the incline. The back stuff was great. Just got back with a hunger that I don't think I can quench if I used all the food and drinks left in my fridge.

Say, how often do you squat a week? I ask because it might be a good idea to have a day (could be when you deadlift) where you do several sets of squats with a lower, but challenging, weight, just to get in the groove of the move, improve your technique and speed, all of which will support a bigger squat.
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That is a good idea.
we usually only do squats on Friday.
Maybe I will try to throw in a few sets in on Mondays. We are just usually so dead after lifting.

As for your shoulder that sucks... I have a bicep injury that comes and goes. Drives me nuts.
 
Went to the gym, did some stomach. Walked there and back...didn't want to be a lazy all day.
 
watched some of your vids...solid dude! im trying to get to 200 myself
 
I'm sure you will get asked this every 48 hours lol but how is the ostra treating you?

Also, do you use much cable work into your chest routine? I personally love cables with the chest
 
JoeySon said:
I'm sure you will get asked this every 48 hours lol but how is the ostra treating you?

Also, do you use much cable work into your chest routine? I personally love cables with the chest
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I am a fan of the Osta. Usually when you go off cycle the weights you lift drop quite significantly. However, with the Osta I have seen the weights steadily increasing. Found this to be surprising. Osta is definitly an effective product.

As for cables in my chest routine, we do them sometimes... Just depends if the machine is available or not.
 
About to go hard in the gym. Chest day.
 
Yesterdays chest routine:

Flat Bench:
135lbs - 15
225lbs - 10
315lbs - 10

Drop Sets--flat bench

Drop Set 1: 385lbs - 1 rep --- 345lbs - 3 reps --- 315lbs - 5 reps
Drop Set 2: 375lbs - 1 rep --- 345lbs - 3 reps --- 295lbs - 5 reps

Hammer Strength ISO lateral incline bench
Set 1: 8 45lbs plates (4 each side) 4 reps
Set 2: 6 plates - 7 reps
Set 3: 4 plates - 16 reps

FLy + DB Press superset (40lbs)
10 + 17 press
7 + 15 press
10 + 7 press

Pushups
40
40
25
 
Do you guys think I "under train" ?
Think I should kick it up a notch with the weights (amount of sets, increase workouts, etc).
I KNOW I should kick it up a notch with the cardio...

I want to start building for competitions so give me some feedback.
 
kBrown said:
Do you guys think I "under train" ?
Think I should kick it up a notch with the weights (amount of sets, increase workouts, etc).
I KNOW I should kick it up a notch with the cardio...

I want to start building for competitions so give me some feedback.
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I think it all depends. I never go to the gym with the intent on doing a "set" number of any workout. If its chest day and im cruising along, i go until my body says ive had enough. As long as your putting the same effort on each body part, i think your doing good. Hell you look like a beast, so your doing something right.
 
Jenx said:
I think it all depends. I never go to the gym with the intent on doing a "set" number of any workout. If its chest day and im cruising along, i go until my body says ive had enough. As long as your putting the same effort on each body part, i think your doing good. Hell you look like a beast, so your doing something right.
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Thanks brother, just am always trying to improve.
Trying to rally my buddy to go on 1 hour walks intermixed with slow jog with me all spring / summer everyday. Just to 1) get some sun, and 2) stay active, but I don't wanna build a bunch of calories by jogging / running.

To this in addition to lifting everyday, see if I can't slim down a bit in all the right places (keep building muscles, burn a bit of fat).
 
kBrown said:
Thanks brother, just am always trying to improve.
Trying to rally my buddy to go on 1 hour walks intermixed with slow jog with me all spring / summer everyday. Just to 1) get some sun, and 2) stay active, but I don't wanna build a bunch of calories by jogging / running.

To this in addition to lifting everyday, see if I can't slim down a bit in all the right places (keep building muscles, burn a bit of fat).
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I see no problem with the walking/jogging plan.
 
Torobestia said:
I see no problem with the walking/jogging plan.
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We wen't today. Wasn't bad, got some sun. Brought the dog with us, she was loving life... She probably only loved it because it stormed last night so there were giant puddles everywhere and she would run and dive in them, without those puddles she probably would have died from heat, poor girl.
 
Forgot my journal for yesterday's workout. But here is a rough outline:

Deadlifts
1 set warmup
3 sets 225lbs

Hammer Strength Row Machine
6 sets 225lbs

Cybex pullover Machine
3 sets 140lbs

Stomach

I think thats it. nothing special

Descent shoulder / tricep workout today. Will log it tomorrow when I have the journal in front of me. It was intense because we did all back to back sets, minimal rest.
 
Saturday morning, time to hit some legs!
 
Back Day

Wide Pullups (behind neck) + 25lbs
Reps: 5
5
6
6

Palms facing you Pullups + Bendover Row superset
+25lbs - 6 reps --- 135lbs - 10 reps
+25lbs - 6 reps --- 155lbs - 10 reps
Body - 12 reps --- 155lbs - 10 reps
Body - 8 reps --- 155lbs - 10 reps

T- Bar Rows (45's)
3 plates - 10
4 plates 4 + 6 (had to readjust)
4 plates 6

Db Pullover
90lbs
10
10
13 reps

Stomach
4 sets, body weight ​
 
Back Day

Wide Pullups (behind neck) + 25lbs
Reps: 5
5
6
6

Palms facing you Pullups + Bendover Row superset
+25lbs - 6 reps --- 135lbs - 10 reps
+25lbs - 6 reps --- 155lbs - 10 reps
Body - 12 reps --- 155lbs - 10 reps
Body - 8 reps --- 155lbs - 10 reps

T- Bar Rows (45's)
3 plates - 10
4 plates 4 + 6 (had to readjust)
4 plates 6

Db Pullover
90lbs
10
10
13 reps

Stomach
4 sets, body weight ​
 
Solid lifting in today. No PR's but I didn't shoot for any either. Hell did free weight shoulder press (seated) for the first time in months today (usually use smith) and I wasn't too dissapointed with the weight I put up--we all know smith Vs Free are two diff ball games. However, I have no doubt that a month or two of free weight shoulder press and I would be putting up impressive numbers (just don't do them, so not used to it).

DeadLift:
135lbs -8
225lbs - 5
245lbs - 5
315lbs - 1 (50% lift, using the bars so the weight is up some)
315lbs - 3 ^^ Same

Free weight Seated Shoulder--if I can do these again next week, I expect the numbers to progress rapidly e.g. next week 265 for 5-6 easy
135lbs - 12
185lbs - 10
225lbs - 6
245lbs - 5

DB Front raise 40lbs - 3 sets of 5 reps
DB rear delt 25lbs - 3 sets of 15 reps

Shoulder Shrug (225lbs) + DB Shoulder press (80lbs) super set
10 --- 8 reps
10 --- 10 reps
10 --- 16 reps -- push it to the limit

Vertical Pushups
10
8
9 reps
 
ima doing a thread too, which i got the idea from you. i just want to say keep moving that weight, you're beasting it up
 
benmayro said:
ima doing a thread too, which i got the idea from you. i just want to say keep moving that weight, you're beasting it up
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Post up a link bud, I will follow along.
 
i have never posted a link before so bare with me budInvalid Link Removed
 
Leg Slack day, did some triceps too for good measure.

Leg Ext 150lbs 8 sets x 10 reps

Leg Curls 120lbs
10
8
7
7

Isolation calve machine 160lbs
4 sets of 10 reps

Tricep Skull Crushers
115lbs - 10
115lbs - 10
135lbs - 10
135lbs - 10
145lbs - 10

Tricep Pushdown (machine)
82.5 - 15
82.5 - 15
52.5 - 17
 
Looking forward to the video updates
 
Torobestia said:
Looking forward to the video updates
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Amen. Good motivation for my tall skinny ass.
 
315
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365
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325
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Flat Bench
135lbs - 20
225lbs - 15
315lbs - 15
365lbs - 5
325lbs - ~11?
245lbs - 20
225lbs - 15

DB Inc 80lbs
15
14
12 reps

Machine Flyes (200lbs?, stack)
10
10
10

Dips:
13
10
10

Well, my journey with Osta is coming to a close and am starting up my next sweep of IML products.

My thoughts on Osta:

Osta is a great PCT product, definitely excellent for solidifying gains, giving one a strong mental edge, maintaining appetite, and aids in pumps while at the gym. Personally I would save it for PCT and not utilize it while on cycle...however I did not go above 20mg, so i can't say what magic that girl can work at the higher dosage. I can only say at 20mg it is an excellent addition to the PCT regime and is very effective at helping maintain gains. Definitely would recommend it to any of my peers without hesitation.
Again, if you haven't checked it out I encourage you to do so:
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Dude, 315 x 15? That was sick. Very nice.

Totally agreed with you on your thoughts regarding Osta. I think it's a total waste and may hinder gains on a cycle with other compounds (might use up an AR that could have been used by a more anabolic agent like testosterone, or trenbolone, or something else), but shines in PCT or even on its own.
 
Torobestia said:
Dude, 315 x 15? That was sick. Very nice.

Totally agreed with you on your thoughts regarding Osta. I think it's a total waste and may hinder gains on a cycle with other compounds (might use up an AR that could have been used by a more anabolic agent like testosterone, or trenbolone, or something else), but shines in PCT or even on its own.
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Yeah Osta really is great. Thing is I just don't want to cut it short, I feel that 20mg is perfect for PCT and I personally see no reason to use it as anything but a stand-alone or as part of my PCT regime, however I would be interested to see the results people get at 40mg+ (whether on cycle or not)... Just uncharted territory for me, so it is hard to evaluate how it fits into a cycle.

Am about to start my Cyanostane / Deca-drol max lineup and get ready for summer!
 
havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
 
machorox123 said:
havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
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Sounds good bro.
Just finished my Osta run.
About to start up some Cyanostane and Deca-drol max

Good stuff
 
machorox123 said:
havnt looked in here for a while..congrats on becoming a rep for ironmaglabs!!! there products look interseting..i will be PMing you
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He got a cool shirt, too, for it.
 
alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

cycle layout:

Cyanostane rx 4caps / day (2am , 2pwo)
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Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
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Advanced cycle support 4 caps /day (2am, 2pm)
http://www.ironmaglabs.com/product-list/advanced-cycle-support/

Sust 350 (1.5ml mon / thursday) 525mg twice a week.

Aromasin .4ml 3x a week

started: two days ago.

note: the dosages I am running are NOT recommended for most people, especially not for beginners.

What I am missing: Tren...
 
kBrown said:
alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

cycle layout:

Cyanostane rx 4caps / day (2am , 2pwo)
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Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
Invalid Link Removed

Advanced cycle support 4 caps /day (2am, 2pm)
http://www.ironmaglabs.com/product-list/advanced-cycle-support/

Sust 350 (1.5ml mon / thursday) 525mg twice a week.

Aromasin .4ml 3x a week

started: two days ago.

note: the dosages I am running are NOT recommended for most people, especially not for beginners.

What I am missing: Tren...
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that cycles looks insane 1gram plus 4 oral compounds..have fun!!!! but more importantly be safe bro
 
Is decadrol the same as max-lmg or does it just contain max along with other compounds?
 
machorox123 said:
that cycles looks insane 1gram plus 4 oral compounds..have fun!!!! but more importantly be safe bro
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Always, and if I need to cut back I will.
The Deca-drol and Cyanostane aren't very liver toxic. The deca-drol less so than the Cyano.
 
JoeySon said:
Is decadrol the same as max-lmg or does it just contain max along with other compounds?
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The Deca-drol also contains something called: Laxogenin
which is supposed to increase protein synthesis.
 
Yesterday BICEPS

Preacher curl: 75lbs
4 sets of 15 reps

Preacher 21's: 55lbs
2 sets of 21's

Seated half curl (sit down, bring the weight down to your legs, then back up--dont bounce off your thighs!)
50lbs 2 sets
25 reps
26 reps

Reverse curl (these were hurting my biceps a bit, so I took it easy)
30lbs - 10
50ls - 7
30lbs - 14
50lbs - 7

Machine standing single arm curl (bring weight to the forehead, the handle would be in the top position)
12.5lbs - 20
22.5lbs - 20
22.5lbs - 15
 
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