http://www.ironmagazineforums.com Record your personal journals here. Start a thread, and enter your daily and/or weekly progress. Sponsored by: BurnTheFat.com en Fri, 20 Nov 2009 22:14:35 GMT vBulletin 60 http://www.ironmagazineforums.com/images/misc/rss.jpg http://www.ironmagazineforums.com http://www.ironmagazineforums.com/online-journals/104036-enough-screwing-around-time-get-my-strength-back.html Tue, 17 Nov 2009 18:03:34 GMT Yep another new journal. I was looking back at some of my journal entries from a year and more ago, and man, I was SO much stronger back then than I am now. I'm talking routinely benching over 315 in all my workouts, squatting over 350 and deadlifting over 400. Ever since my daughter was born, this all went to shit (understandably so, no sleep, lots of stress, etc), but it still is really bothering me.

So I am going back to low reps, percentages of max and basic compounds and whatever else is going to help me get back to where I was. Remember, a little over a year ago I deadlifted 520 at a competition. Shit, where the hell did that go? At least I recorded it , so I can watch it and relive the glory days ;).

Nov 17

Bench Press
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Chest Supported Rows
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3

Seated OH Press
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Chinups
+25 x 3
+25 x 3
+25 x 3
+25 x 3
+25 x 3
+25 x 3 ]]> Online Journals Stewart14 http://www.ironmagazineforums.com/online-journals/104036-enough-screwing-around-time-get-my-strength-back.html http://www.ironmagazineforums.com/online-journals/104016-help-me-build-my-cut-plan.html Mon, 16 Nov 2009 18:10:45 GMT Here I am, I just reach my weight goal: 105 kg after having bulked since 10 weeks. Now I would like to cut and see the result. Any advice to help me concerning my diet and my training program? Current weight : 105 kilos for 6.4 feet My macros are: 4800 calories Here I am, I just reach my weight goal: 105 kg after having bulked since 10 weeks. Now I would like to cut and see the result. Any advice to help me concerning my diet and my training program?


Current weight : 105 kilos for 6.4 feet



My macros are:

4800 calories
200 grams or more of proteins
200 grams or more of carbs
100 grams or more of fat


My training program is the Built's Baby Got Back:

First day:

Rack pulls 5x5
BO rows 3x8
One-arm dumbbell 3x12
Barbell bench 5x5
Dumbbell bench 3x8
Flat or low incline flyes 3x12
Standing calves, one leg at a time, 3x10, 3-second pause at the bottom
Optional abs, 3x8 weighted

Day 2:

Squats 5x5
Front squats 3x8
Walking lunges 3x10-12 steps
GHRs 3x8
Abdos

Day 3:

Weighted chins 5x5
Unweighted chins 3x8
hammerstrength pulldowns 3x12
Power cleans - 5X5
clean-and-press 2X2
Olympic bar corner press - 3×8
Arnold press 3X8
lateral raises - 3x8

Day 4:

Deadlift 5x5
GHR 3x8
Leg curl 3x12
Front Squat 3x8
Dips 3x8
Close grip Barbell bench 3x8


All advice is more than welcome! ]]> Online Journals CityHunter http://www.ironmagazineforums.com/online-journals/104016-help-me-build-my-cut-plan.html http://www.ironmagazineforums.com/online-journals/103993-unleashing-kitty.html Mon, 16 Nov 2009 03:52:53 GMT Alright, so I used to have a journal titled Unleashing the Beast...but it's been awhile since I've seen the inside of a gym so I kinda think I'm more of a kitten right now than a beast lol.

I plan to start back tomorrow, I joined the YMCA here. I'm going to go Mon-Fri because of my schedule to start with.

Mon- Back
Tue- Chest
Wed- Legs
Thur- Shoulders
Fri- Arms

I don't have a set/rep/exercise routine set up yet, I'm just starting with what I think I'll enjoy and stick with for now.

If anyone has any ideas how to use the pool for cardio I'm open to suggestions lol.

Hope to get back in the groove and get to know everyone again! ]]> Online Journals Rocco32 http://www.ironmagazineforums.com/online-journals/103993-unleashing-kitty.html http://www.ironmagazineforums.com/online-journals/103977-toadman-s-training.html Sun, 15 Nov 2009 00:15:12 GMT Hello guys I'm new here and I'm going to participate to the forum. I'll update my training journal once weekly. I'm 29 yo nearly 30 :( My main goal is Strength I don't really care about muscle size but it's a good side-effect. I trained for a few years but never go really strong and I just started a new training method of mine :nerd:

My Method: I train everyday : One set of 8-10 reps Not To Failure with around 70% of my 1RM. I use a chrono to measure my TUT. I stop the set after 20 seconds, no matter how many reps I did but my target is 8-10 reps. If I can do 10 reps or more I increase a little bit the load. The goal is to create some fatigue (some stimulation) but not too much. I used to train HIT style and always overtrained / get weaker.

My routine : is built around 3 exercises : Deadlift, Floor Press and Curl. I train at home and have minimum equipment.

Today I did :

Workout n°1
Curl Left Arm: 18kg*8
Curl Right Arm: 17kg*8
Floor Press Left Arm: 32kg*8
Floor Press Right Arm: 32kg*9
Deadlift: 110kg*8

That's it. I like short workouts. I may increase my Time Limit for Deadlift because each rep takes more time. I need to experiment a little bit more.

I hope some of you will find this way to train interesting and we'll see how it works :thinking: I'm not sure it'll work but if it doesn't I'll try to fix it :geewhiz: ]]> Online Journals Toadman http://www.ironmagazineforums.com/online-journals/103977-toadman-s-training.html http://www.ironmagazineforums.com/online-journals/103896-winter-workout.html Tue, 10 Nov 2009 05:16:18 GMT I'm 16 and looking to get much stronger. I'm 170 pounds, 5'8 with around 18-20% bodyfat. I've got about 3 months to make significent progress before I lose my access to the gym. Here's my workout:

Monday:
Squat 3x8
Bench Press 5x5
Incline Press 5x8
7-Minute Abs

Wednesday:
Pull-ups 3xF(chinups every 3rd week)
Deadlift 5xF
Barbell Rows 3x8
Hang Clean 5xF
7-Minute Abs

Friday:
Bench Press 5x5
Push Press 3x5
Squats 3x5
7-Minute Abs

7-minute abs is just something my coach came up with, I'm adding it in because during the spring I'm going to be doing it every day so might as well get good at it.

Here are my working lifts as of two days ago:


Flat Bench- 165x4
Incline Bench- 115x8
Squats-135x6
Deadlifts-185x3
Hang cleans- 115x 3
Pullups- 8
Chinups-14
Push Press and BB rows- to be determined

My first workout is next monday, I'll update it then. Feel free to critique it, nothing is set in stone. ]]> Online Journals JohnnyO http://www.ironmagazineforums.com/online-journals/103896-winter-workout.html http://www.ironmagazineforums.com/online-journals/103783-yo-adrian-achem-yo-tam.html Wed, 04 Nov 2009 12:49:11 GMT OMG, look what the cat drug in! Yes my son is 10 months old. I can't believe it either. Two more months and I've got a ony year old.

So, what have I been up to? Working my tail off and working my tail off. I've lost about 35 lbs since Caleb was born and I'm really trying to look anorexic these days. LOL. Not really. But damn it I'm going to get into a bikini this next summer!

I'll try to update more with pics tonight. Miss you all. Love you all.
Fit ]]> Online Journals Fitgirl70 http://www.ironmagazineforums.com/online-journals/103783-yo-adrian-achem-yo-tam.html