~Iron filings~Heavyiron training~nutrition by Total Package

**heavyiron** · 03-22-2011, 10:09 PM

Originally Posted by weightslayer

holy fuck bro! what a transformation! looking good. how many days are you going before carbing up?

Thanks for the kind words.

I don't know when my next carb load is. It all depends on how my body responds and what my nutritionist decides. I do get some extra carbs wednesday but it isn't a lot.

**brundel** · 03-22-2011, 10:11 PM

Looking good bro.

How you feeling on the low carbs?

I feel terrible with no carbs.

**weightslayer** · 03-23-2011, 06:41 AM

i'm with you Brundel. low carbs after a while makes me feel like shit but the fat and water just come right off..makes me fell flat as hell too. thats why i was thinking of throwing in a couple of carb loading days(besides a day on the weekends) maybe one during the week.

**heavyiron** · 03-23-2011, 07:14 AM

I am on a carb cycle so I get higher carbs on training days. I actually like the diet a lot.

Now half my fats were pulled yesterday AND it was a low carb day. That was an adjustment. LOL!

**weightslayer** · 03-23-2011, 10:02 AM

well i just started a new workout regimen of what the old BB'S did back in the day to get in shape for a comp...not that i am i just wanted to tighten up a bit....6 days a week, every body part 2x a week....i like it so far.but, back to diet...i've been going low carbs to almost none for 3 days..then load on the 4th....then back down again with a cheat day on sunday. not to bad actually.

**heavyiron** · 03-23-2011, 01:43 PM

Originally Posted by weightslayer

well i just started a new workout regimen of what the old BB'S did back in the day to get in shape for a comp...not that i am i just wanted to tighten up a bit....6 days a week, every body part 2x a week....i like it so far.but, back to diet...i've been going low carbs to almost none for 3 days..then load on the 4th....then back down again with a cheat day on sunday. not to bad actually.

Yeah, cheat meals or carb loads help you keep your sanity. Are you doing a journal?

**heavyiron** · 03-23-2011, 01:43 PM

226lbs~3-23-2011

Back

Seated cable rows

150 x 15 reps strict
180 x 12 reps strict
225 x 10 reps
300 x 6 reps~15lbs more than last session

Overhead wide grip cable pull downs to chest

150 x 10 slow reps with squeeze at the end
180 x 8 slow reps with squeeze at the end
210 x 8 reps
270 x 8 reps~15lbs more than last session (used straps)

Rear delt cable machine

100lbs x 12 reps
120lbs x 10 reps
150lbs x 10 reps
190lbs x 10 reps~10 more lbs than last session

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 17 reps~2 more reps than last session

Hammer Strength Shrugs

3 plates each side x 15 reps
4 plates each side x 15 reps
5 plates each side x 15 reps
6 plates each side x 12 reps~2 reps more than last session (used straps)

30 minutes treadmill cardio

**weightslayer** · 03-23-2011, 02:24 PM

Originally Posted by heavyiron

Yeah, cheat meals or carb loads help you keep your sanity. Are you doing a journal?

nah no journal for me! shit i'm having fun just reading yours! keep it up.

**weightslayer** · 03-23-2011, 08:33 PM

ok bro...who is doing your diet for you?

**heavyiron** · 03-23-2011, 09:42 PM

Originally Posted by weightslayer

ok bro...who is doing your diet for you?

These guys

**Life** · 03-23-2011, 10:19 PM

Any gain in LBM?

**medici999** · 03-24-2011, 04:29 AM

Awesome long Heavy, follow you alot of some of the other boards.
Whens the next pictures coming?

**heavyiron** · 03-24-2011, 04:49 PM

Originally Posted by Life

Any gain in LBM?

My strength gains have been significant so...

**heavyiron** · 03-24-2011, 04:49 PM

Originally Posted by medici999

Awesome long Heavy, follow you alot of some of the other boards.
Whens the next pictures coming?

My avy is the 18th of March.

**heavyiron** · 03-24-2011, 09:29 PM

45 min interval cardio

low carb, low fat day. Tried an appetite suppressant. Seemed to work. Washed it down with a diet green tea drink.

http://www.ironmaglabs.com/lean-fuel-extreme.php

**brundel** · 03-24-2011, 09:41 PM

I wanted you to know that after following this and seeing your progress I did cardio today....10 min. the first 10 min in years.

**heavyiron** · 03-25-2011, 06:36 AM

domestic cardio?

**ParadiseCup** · 03-25-2011, 06:39 AM

Originally Posted by heavyiron

These guys

**brundel** · 03-25-2011, 02:11 PM

Originally Posted by heavyiron

domestic cardio?

Lol! Yes.......7 min elliptical.

**heavyiron** · 03-25-2011, 06:17 PM

3-25-11

Arm day

225 lbs

Standing EZ Curls

10x80lbs
10x90
10x100
15x130~3 more reps than last session

Preacher Curl Machine

25 reps x 125lbs~rest pause every 10 reps (10 sec pause)~5lbs more than last session

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand~slow reps
8x60 reps
8x70 reps
8x100~5 more lbs than last session

Cable pushdowns

15x160lbs
15x180
15x200
20x235~5 reps more than last session

Overhead rope extensions

15x100lbs
15x120
15x140
15x180~10lbs more than last time

Behind The Neck Seated DB Extensions

10 x 75lbs
10 x 90lbs
10 x 120lbs
10 x 130lbs~10lbs more than last session

30 minutes of treadmill interval cardio.

**Anabolic5150** · 03-25-2011, 06:20 PM

Damn HI, you are doing some good work and making some great progress. Much respect Bro.

**heavyiron** · 03-25-2011, 07:10 PM

Thanks brother!

**brundel** · 03-25-2011, 07:35 PM

I dont care how your curling it.

100lbs is a big hunk of iron.

**heavyiron** · 03-25-2011, 08:15 PM

Originally Posted by brundel

I dont care how your curling it.

100lbs is a big hunk of iron.

Finally glad to get those back in my hands. After my rotator cuff injury I pulled something in my right forearm last year. I lost a ton of power. Now that the pain is gone and the injuries healed it is all coming back.

**weightslayer** · 03-25-2011, 08:21 PM

Originally Posted by brundel

I dont care how your curling it.

100lbs is a big hunk of iron.

fuck yeah it is!

**Curt James** · 03-25-2011, 08:27 PM

Originally Posted by brundel

I wanted you to know that after following this and seeing your progress I did cardio today....10 min. the first 10 min in years.

heavyiron the motivator!

**heavyiron** · 03-26-2011, 08:52 AM

225.5lbs this am.

Total Package wants me to carb load again today. I will be eating massive carbs all day.

**Hell** · 03-26-2011, 10:27 AM

Excellent journal Heavy!!

**heavyiron** · 03-26-2011, 06:34 PM

Thanks brother

45min interval cardio

**heavyiron** · 03-27-2011, 08:14 AM

231lbs after yesterdays carb load. Up 5.5lbs.

Thread: ~Iron filings~Heavyiron training~nutrition by Total Package

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