TweetMaybe I'm wasting my time with this here......just sayin

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WEEK 1
Deadlift/Traps
Thursday, 26 July 2012


Deadlift:
(Raw/double overhand/no belt/no hooks)
2 x 135 x 12
225 x 12
3 x 315 x 3 (re-set each rep)
Yep, light weight today! My knee hates these but I love them. Didn't give me any problems as I'm slowly starting back into my deads.

Rack Shrugs:
(1.X.3 tempo/no belt/ no hooks)
225 x 12
(belted and hooked)
425 x 12
5 x 515 x 5
These were pretty good today.

Reverse Shrugs:
(1.X.3 tempo/no belt/ no hooks)
225 x 10
3 x 315 x 10
These were very good today but they were a lil bit light. That's cool cos I'll make up for it next time!

Seated Calf Raises:
(3.2.3 tempo/in rack/no belt/barbell/toes in and 6" apart)
bar x 12
135 x 12
225 x 12
315 x 12
3 x 405 x 12 (new pr x 3)
HA, lol new pr on these of all things to say you gotta pr on but I'll take all my pr's cos they all add up!!


Leg Raises:
(blue band @ 10 sec holds)
1 x blue x 7
That's it for these today. Still haven't caught Mary's 10 reps on these, lol.

Target stretch:
Yes! My back needed this today....

Time/Comments:
Solo again today as Mary had to work over, but she did get here in time to vid my calf training.
Overall training was great today! As motivation was around 9!

TweetReally liking this... Drawing out some ideas for me. It's very easy to look back and see that you have done basically the same thing for the last 6 weeks... Inspiration to mix it up tomorrow...

What's a funny press- assumption that it's similar to a arnold press with a 180 degree wrist rotation?

And in your seated rack press... You do run a rep, drop it on the rack and reset or is it a continuous movement. I know for me naturally with a rack shrug, or rack dead I typically release the tension for a brief moment when the bar touches The rack... I'm just visualizing how that would work.

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Originally Posted by Dieseljimmy

Really liking this... Drawing out some ideas for me. It's very easy to look back and see that you have done basically the same thing for the last 6 weeks... Inspiration to mix it up tomorrow...

What's a funny press- assumption that it's similar to a arnold press with a 180 degree wrist rotation?

And in your seated rack press... You do run a rep, drop it on the rack and reset or is it a continuous movement. I know for me naturally with a rack shrug, or rack dead I typically release the tension for a brief moment when the bar touches The rack... I'm just visualizing how that would work.

Funny press - no. you sit upright and you press the weight up and out in an 80 degree angle.

Rack press - Most times I break from the bottom position from the pins.

Rack shrug/ rack deads - I do them either way. Sometimes it just simply depends on the time I have in the gym on that day or how far along in the cycle I am.

TweetIRON FORTRESS


WEEK 1
Back/Biceps
Monday, 30 July 2012

One-arm Cable-crossover Low Rows:
(Like dumbbell rows but in the pattern of starting a lawnmower/
rest long enough to change pin during each set/left am 1st on all sets)
(2.1.3 tempo/quad drop sets/no hooks-no belt)
30 x 12
50 x 12
120 x 10~110 x 10~100 x 7~90 x 6
120 x 10~110 x 8~100 x 7~90 x 5
This was good and solid this evening. Got the imaginary lat spread started with these, lol.

Pulldowns:
(to chest/ using 36" d-bar/3.3.3 tempo/no hooks-no belt)
(rest long enough to change pin during each set/left am 1st on all sets)
110 x 12
220 x 12~210 x 11~200 x 9~190 x 8
220 x 12~210 x 10~200 x 9~190 x 7
Really tore up my lats on these. Wings are spread out now!

One-arm Dumbbell Rows:
(hooks here-grip was going away/2.2.2 tempo/no belt)
100 x 14 (each side)
This really finished off my lats. They're dead.

Spider Curls:
(3.1.3 tempo/both grips/no lockouts/no count bar weight on work sets)
2 x bar x 12
50 x 12
(fat gripz added)
3 x 65 x 10
65 x 7
These 4 sets was what they thought they needed today but I wasn't done yet!

Hammer Curls:
(2.1.2 tempo/fat gripz)
2 x 50 x 10
What a difference these fat gripz make. 2 sets of these and they're done.

Swiss Ball Crunch:
(3.3.3 tempo/deep stretch across ball)
2 x myself x 20
This was all for my abs today. Good work on these.

Jump Rope:
10 minute double tap skips
This is one of the best cardio workout IMO.

Target Stretch:
Yes!!

Time/Comments:
Solo this evening.
Overall training was very good today and my motivation was around 9.

Tweet

TweetFor Those that didn't get to see Mary's legs on BOP!

TweetMary and I had a great Saturday night!
She got all the music stuff out and the karaoke machine out.
She made us some mixed drinks and we rocked out to some rock and old school country music!
Her son even joined in and sand some too.
Glad they can sing cos I can't lol.
I loved to play the guitar. II'm gonna get me a new ax someday soon, lol.
Mary sounds like an angel when she sings!!!
Those of you that have heard the song I posted a while back from youtube of her tribute to the mothers of sons serving in the military.
I hope you enjoyed it.

TweetIRON FORTRESS


WEEK 2
Bench/Triceps
Tuesday, 7 Aug 2012

Floor Press:
(Raw/no belt/no wrist wraps)
(No lockouts except on last reps of every set)
2 x 135 x 12
225 x 12
(Raw/no belt/wrist wraps)
315 x 3
(Raw/belted/wrapped)
365 x 1
405 x 1
Damn, this felt good and easy money; Mary was lifting off perfectly and spotting great!
and talking her shit and bragging as usual!!!!
2 x 425 x 1 (NEW PR)
HELL YA!!!! Busted this! Rocket fueled by *** LABS!!!!!

Seated JM Presses:
(3.1.X tempo/not belted or wrapped)
105 x 10
3 x 255 x 10
Oh Ya!!! Busting it wide ass open on these today!!!!
Chest and tris are jacked up!!!!

Pushdowns:
(3.1.X tempo/not belted or wrapped/quad drop sets)
(rest only long enough to change pin setting during sets)
220 x 12~200 x 12~180 x 10~160 x 10
220 x 11~200 x 10~180 x 10~160 x 7
Tris are fried today!!!! They are extremely tight in my skin and I can't hardly bend my arms!!
AHH!! Yes, they feel better now co Mary is squeezing and rubbing them.

Target Stretch:
Yes my arms and chest was really needing this today!

Time/Comments:
Mary spotted and motivated me perfectly. I couldn't ask for any better person to be my training partner!!!!!
Overall training today was outstanding!!!! New pr and then did it once again to make it old news in the same training day!
motivation was through the roof this evening!!!!

TweetIRON FORTRESS

WEEK 2
Dead/Traps/Calves
Thursday, 9 Aug 2012

Rack Deadlift:
(bottom pin/no belt/un-hooked/double overhand)
2 x 135 x 12
225 x 12
315 x 3
(belted/un-hooked/alternate grip)
405 x 3
This felt good today. Yes still light weigh cos this time I'm gonna try and outsmart my knee.
We'll see how that goes.

Seated Overhead Pulls:
(3.1.3 tempo/un-hooked/no belt/rope attachment/pulled fist to temples)
(quad drop sets)
30 x 12
90 x 12~75 x 11~60 x 9~45 x 9
90 x 12~75 x 9~60 x 9~45 x 9
90 x 12~75 x 9~60 x 9~45 x 7
These were really tearing up my upper back and read delts today.
Could feel them tearing up my rear delt to trap tie-ins.
They were mad as hell as I kept lifting them to slam down my water and gatorade.

Reverse Shrugs:
(1.X.3 tempo/belted on working sets/working sets were hooked)
225 x 10
3 x 325 x 10
My outer traps are cussing me right now!!

Blast Strap Revers Flyes:
(3.1.3 tempo/straps attached to top of rack/slow and easy to keep everything good and tight throughout)
3 x myself x 10
Ok, upper back is done now and pised off at me, GOOD!

Seated Calves:
(3.3.3 tempo/barbell/in rack/toes straight @ 6" apart)
135 x 12
225 x 12
315 x 12
3 x 455 x 12 (NEW PR 3x over)
Calves are screaming at me. Need to call out the fire department they are on fire!!!

Banded Leg Raises:
(blue band resistance/10 second hold each rep)
1 x blue x 8
Oh ya! This was really good today as Mary came in late from her work as I was starting to do these.
When I got 8 reps she said;"Still have caught me yet, Widow....too bad, Maybe another day!"
WTF, getting my ass kicked by a woman lol. In case you didn't she does these for 2 sets of ten reps
with the blue band for 10 second holds and is currently working into her 3rd set.

Target Stretch:
Yes! As my back and calves really need it today.

Time/Comments:
Solo today
Mary came in to check on me near the end of my training today.

Overall training today turned out very good as motivation was around 9.

TweetIRON FORTRESS

WEEK 2
Back/Biceps
Saturday,11 Aug 2012

One-arm C/C Low Rows:
(quad drop sets/lawnmower style/2.1.3 tempo/unhooked and unbelted/rest only long enough to change pin during working sets)
30 x 12
50 x 12
120 x 12~110 x 11~100 x 9~90 x 8
120 x 12~110 x 10~100 x 8~90 x 7
120 x 10~110 x 9~100 x 8~90 x 5
Wasn't feeling it today as it just seemed to go away.......

Pulldowns:
(to chest/quad drop sets/d-bar/3.3.3 tempo/un hooked and unbelted)
110 x 12
220 x 12~210 x 10~200 x 8~190 x 6
220 x 10~210 x 10~200 x 7~190 x 4
220 x 7~ 210 x 6~200 x 4~190 x 4
Seems harder for some reason today. Oh well, my back will grow stronger anyways.

One-arm Dumbbell Rows:
(3.1.3 tempo/hooked but unbelted)
100 x fail (16 each)
That's it for my back today. Now to destroy my next bodypart!

Spider Curls:
(3.1.3/both grips/no lockouts/no count bar weight on working sets)
2 x bar x 12
50 x 12
(fat gripz here)
2 x 70 x 10
Good squeeze on these but they seem to be pre-exhausted from my back work today.

Hammer Curls:
(quad drop sets/2.1.2 tempo)
50 x 10~40 x 10~30 x 10~20 x 10
50 x 10~40 x 10~30 x 10~20 x 10
50 x 10~40 x 10~30 x 10~20 x 10
Guess this was a little light in this one today. That's ok cos I gotta better game plan for this exercise next workout.

Time/Comments:
Solo today..........

Overall training wasn't too bad today, considering...........
Motivation was around 7.

TweetIRON FORTRESS

WEEK 3
Squats
Thursday,16 Aug 2012

Box Squats:
(black bands down choked/on working sets-belted,knee sleeves and wrist wraps)
(black bands are choked today to give me approximately 200lbs of tension resistance)
black bands down with bar x 12
135+black bands x 12
225+black bands x 8
425+black bands x 3
https://s93.photobucket.com/albums/l5...-12squats1.mp4
475+black bands x 3
https://s93.photobucket.com/albums/l5...-12squats2.mp4

515+black bands x 3

This is my 3rd week into my newest training cycle and it's going great so far. Squats today was outstanding! I Could have easily got 3-4 more reps @ the 515 mark but I'm a patient man as my squat is coming back together nicely. Thanks to Mary for the great spotting, motivating and taking the vids!

Target Stretch:
Yes, as my legs was really needing these.

Time/Comments:
Mary was killing it on the inner/outter machine today! She knows I can't concentrate too well for some reason or another when she's on this machine.
We were both pressed for time this evening to get other things that were important done so I only did my core work for today and she did some accessory leg work between my sets!

I told Mary that even though she was wearing the loose t-shirt in the gym.
I could still see her lat spread and arms.
She is living proof that you do not have to be a top-ranked fitness model to look great in and out of the gym and you looked like a BOSS walking over to the rack to spot me too!

Overall training today was great amd motivation was throught the roof!!!

TweetFYI, Mary told me later on after she put the vid up on the pc that that she purposely pulled her shirt outta her shorts to keep some of the pervs from starring at her ass and not the guys squatting in the vid.
I said ok, but I like looking at your upside down heart shaped ass...and she said, "Maybe next time."