~Iron filings~Heavyiron training~nutrition by Total Package

**heavyiron** · 02-09-2011, 09:41 PM

I was raised on volume training and have tried all sorts of programs but I always seem to gravitate back to the basics I learned in the beginning. There have been modifications like reduced volume but this is essentially my routine today.

Chest/Shoulders/Abs/Cardio
Incline bench 4-8 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps

Military db presses 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps

Ab crunches 3-4 sets,

Back/Cardio
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
Hyper-extensions 4 sets, 15 reps
Rear delts on a pec dec machine 4 sets, 8 reps

Legs/Abs
Squats or Leg Press DC style
Leg extensions DC style kinda
Standing or seated calf raises 4 sets, 15 reps

Ab crunches 4 sets

Arms/Cardio
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps

Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps

This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times. Cardio is limited while bulking and extended when cutting.

Mid January I was 250lbs and decided to cut. I was fat and not very consistant in the gym due to life with a newborn in 2010. I want abs and hold some decent mass at the same time. I am 43 years old and on about a gram per week. I will post some recent sessions.

**heavyiron** · 02-09-2011, 09:42 PM

Monday 1-17-2011

250ish lbs

BB Incline Bench Press

135x 15 reps
185x 10 reps
225x 8 reps
275x 8 reps
275x 6 reps
275x 5 reps

Pec Fly Machine

120x 15 reps
140x 10 reps
140x 10 reps
160x 10 reps

DB Seated Shoulder Press

60x 12 reps
60x 10 reps
60x 10 reps
65x 10 reps

Upright Rows

120x 12 reps
140x 10 reps
160x 10 reps
160x 10 reps

Haven't been in the gym much so I went light this session. Overall I felt good. My goal is to lose some bodyfat and tighten up for the Spring. I am tired of being fat =)

**heavyiron** · 02-09-2011, 09:43 PM

1-20-2011

Leg press

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

Leg Extension

3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
6 plates x 15 reps

Seated Calf Raise

3 plates x 15 reps
3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
4 plates x 15 reps
3 plates x 20 reps

**GFR** · 02-09-2011, 09:43 PM

You better lower the weight or you will get muscle bound.

**heavyiron** · 02-09-2011, 09:43 PM

1-21-2011

Standing EZ Curls

12x70lbs
8x90
8x100
8x110

Preacher Curl Machine

30reps x 70lbs

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand~slow reps
8x55 slow reps
8x60 slow reps
8x65 explosive reps

Cable rope pushdowns

10x100lbs
10x110
10x120
10x130

Overhead rope extensions

10x130lbs
10x130
10x130
10x130

Reverse Tricep Extensions

10x130lbs
10x130
10x130
10x130

**heavyiron** · 02-09-2011, 09:44 PM

1-23-2011

45 min of interval cardio yesterday. I was spent...been a while since I have done this much cardio =)

**heavyiron** · 02-09-2011, 09:44 PM

1-24-2011

Leg press

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 also did 20 calf extensions
7 plates each side x 10 reps also did 20 calf extensions

Leg Extension

3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
6 plates x 10 reps

Standing Calf Raise

210 x 15 reps
210 x 15 reps
210 x 15 reps
225 x 15 reps

Ab Crunches

3 sets 15 reps

**heavyiron** · 02-09-2011, 09:45 PM

1-25

45 min of interval cardio tonight. I was out of gas by the end. I will sleep well tonight...

**heavyiron** · 02-09-2011, 09:45 PM

1-27

Another 45 min of cardio last night. The end was taxing but got through it.

242lbs this AM.

**heavyiron** · 02-09-2011, 09:46 PM

1-28

241lbs this AM.

Had an intense back session last night and did 30 more min of interval cardio.

Dropping weight fast!

**heavyiron** · 02-09-2011, 09:46 PM

Sunday 1-30-2011

244 lbs

(Cheat meal was last night)

BB Incline Bench Press

135x 15 reps
185x 10 reps
225x 8 reps
275x 8 reps
275x 6 reps
275x 4 reps
225x 8 reps

Pec Fly Machine

120x 15 reps very strict with a flex at the end
140x 10 reps
140x 10 reps
160x 10 reps

DB Seated Shoulder Press

60x 12 reps
65x 10 reps
75x 10 reps
90x 10 reps

Upright Rows

120x 12 reps
140x 10 reps
160x 10 reps
160x 10 reps

30 minutes of treadmill cardio

Had a good session. Dropping body weight and holding strength!

**heavyiron** · 02-09-2011, 09:47 PM

1-31-2011

243lbs

Leg press

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 also did 20 calf extensions
7 plates each side x 10 reps also did 20 calf extensions

Leg Extension

3 plates x 15 reps
4 plates x 15 reps
5 plates x 15 reps
6 plates x 10 reps
5 plates x 10 reps

Standing Calf Raise

225 x 15 reps
225 x 15 reps
225 x 15 reps
225 x 15 reps

Did a high intensity session. Very fast with little rest between sets.

**heavyiron** · 02-09-2011, 09:47 PM

2-1

243lbs this AM

45 min interval cardio

**heavyiron** · 02-09-2011, 09:47 PM

2-2

243lbs this AM

45 min interval cardio. I upped the level on my Elliptical...I am spent.

**heavyiron** · 02-09-2011, 09:48 PM

2-5

240lbs this AM

Last night was an intense arm routine and 30 min of treadmill cardio.

**heavyiron** · 02-09-2011, 09:48 PM

Sunday 2-6-2011

242.5 lbs

(Cheat meal was last night)~sesame chicken and beer

Decided to do some volume today.

BB Incline Bench Press

135x 15 reps~very strict and slow
185x 10 reps~very strict and slow
225x 10 reps~explosive reps
275x 13 reps~ 5 reps more than last week~diet is working
275x 6 reps
275x 5 reps
225x 12 reps
225x 12 reps

Pec Fly Machine

140x 15 reps~very strict with a flex at the end
150x 10 reps
160x 10 reps
170x 20 reps~explosive reps

DB Seated Shoulder Press

60x 15 reps
70x 12 reps
80x 8 reps
100x 4 reps

Upright Rows

140x 12 reps
160x 10 reps
180x 10 reps
200x 10 reps

30 minutes of treadmill cardio~heartrate was averaging 145 BPM

Had a good session. Dropping body weight and gaining strength!

**heavyiron** · 02-09-2011, 09:49 PM

2-7-2011

242.5lbs

Leg press

3 plates each side x 15 reps also did 20 calf extensions
4 plates each side x 15 reps also did 20 calf extensions
6 plates each side x 12 reps also did 20 calf extensions
7 plates each side x 10 reps also did 20 calf extensions
7 plates each side x 10 reps also did 20 calf extensions

Leg Extension

3 plates x 15 reps paused at the top of the extension
4 plates x 12 reps paused at the top of the extension
5 plates x 10 reps paused at the top of the extension
6 plates x 10 reps paused at the top of the extension
7 plates x 10 reps paused at the top of the extension
7 plates x 10 reps paused at the top of the extension

Leg Curl Machine

60lbs x 10 reps each leg
60lbs x 10 reps each leg
70lbs x 10 reps each leg
70lbs x 10 reps each leg

Seated Calf Raise

3 plates x 20 reps toes forward
3 plates x 20 reps toes out
3 plates x 20 reps toes in
3 plates x 20 reps toes forward

**heavyiron** · 02-09-2011, 09:49 PM

2-9

45 min interval cardio

**heavyiron** · 02-09-2011, 09:52 PM

241lbs this AM.

45 min of interval cardio.

I am visibly leaner since starting this cut. Everything is on track.

**PreMier** · 02-09-2011, 10:04 PM

whats your height and estimated bf%? someday i will be as strong as you haha

**Hell** · 02-09-2011, 10:07 PM

Hell yea man!!

**ParadiseCup** · 02-09-2011, 10:25 PM

very nice ! i'll be following along in here also

**heavyiron** · 02-09-2011, 10:29 PM

Originally Posted by PreMier

whats your height and estimated bf%? someday i will be as strong as you haha

6'1" and fat. 15%???

**heavyiron** · 02-09-2011, 10:30 PM

Originally Posted by ParadiseCup

very nice ! i'll be following along in here also

Thanks for all your help. The nutritional advice has been a lifesaver!

**IslandGirl** · 02-10-2011, 01:22 AM

I'm subscribed!

**JerseyDevil** · 02-10-2011, 04:49 AM

Go Heavy! Pun intended.

**heavyiron** · 02-10-2011, 08:16 PM

241lbs~2-10-2011

Back

Seated cable rows

150 x 10 reps strict
180 x 10 reps strict
225 x 10 reps explosive
255 x 10 reps explosive

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 regular reps
210 x 8 regular reps

Rear delt cable machine

100lbs x 10 slow reps
120lbs x 10 slow reps
140lbs x 10 slow reps
140lbs x 10 slow reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps
holding 1 plate x 15 reps

Hammer Strength shrugs

2 plates each side x 20 reps
3 plates each side x 15 reps
3 plates each side x 15 reps
3 plates each side x 20 reps

Felt strong tonight. I think I can beat these numbers next week.

30 min cardio.

**PreMier** · 02-10-2011, 09:03 PM

when i was doing hypers, id load up a cambered bar, and rest it in my elbow pits. it'll allow you to do more weight if that makes sense

**heavyiron** · 02-10-2011, 09:18 PM

Originally Posted by PreMier

when i was doing hypers, id load up a cambered bar, and rest it in my elbow pits. it'll allow you to do more weight if that makes sense

Yeah, I hear you.

I usually just grab more plates.

**PreMier** · 02-10-2011, 09:57 PM

im not strong enough to hold 2 ha..

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