~Iron filings~Heavyiron training

[heavyiron]

im not strong enough to hold 2 ha..

I can hold 2 no problem but 3 is tough, however I can do it. I will try adding a plate next week.

 

[ParadiseCup]

Hyper extensions

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

any lower back pump ? how bad ?

 

[HeavyBomber]

Monday 1-17-2011...[clip]...
Upright Rows

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

You upright row 160x10?
damn, why?

 

[heavyiron]

You upright row 160x10?
damn, why?

I am now at 200lbs on the upright rows. Its a cable machine. I do it to target delts. I can no longer do lateral raises due to an injury but found I can do these with little to no pain. Since I train chest first my shoulders are pre exhausted and warmed up for the excercise.

 

[heavyiron]

any lower back pump ? how bad ?

Not bad yesterday but at times it can be quite painful.

 

[omerta2010]

Cool journal.

Awesome taste in music as well.

 

[JerseyDevil]

I can no longer do lateral raises ...

No shit? I've had a nuisance injury for a few months now. It has gotten a lot better, but damn my right arm cannot do a lateral raise with any real weight. Yet I can bench, incline, military, no problem. Weird. Sounds like you have the same injury...

 

[heavyiron]

No shit? I've had a nuisance injury for a few months now. It has gotten a lot better, but damn my right arm cannot do a lateral raise with any real weight. Yet I can bench, incline, military, no problem. Weird. Sounds like you have the same injury...

I wish but no, I can't flat bench anymore either.

 

[JerseyDevil]

But you can still incline? Well that's cool. I think it's a better movement anyway

 

[heavyiron]

But you can still incline? Well that's cool. I think it's a better movement anyway

Yup, BB inclines are my main lift for chest now.

 

[HeavyBomber]

I am now at 200lbs on the upright rows. Its a cable machine. I do it to target delts. I can no longer do lateral raises due to an injury but found I can do these with little to no pain. Since I train chest first my shoulders are pre exhausted and warmed up for the excercise.

Oh, I had envisioned a barbell. I was gonna say, that's crazy. lol

 

[heavyiron]

2-11

240lbs

Standing EZ Curls

12x70lbs
8x90
8x100
8x120

Preacher Curl Machine

30reps x 80lbs~rest pause every 10 reps (10 sec pause)

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand~slow reps
8x55 slow reps
8x60 slow reps
8x75 explosive reps

Cable pushdowns

15x150lbs
15x180
15x200
15x210

Overhead rope extensions

15x100lbs
15x110
10x120
10x140

Reverse Tricep Extensions

12x130lbs
10x140
10x160
12x170

Felt strong last night. Went home and did 30min interval elliptical cardio.

YouTube Video

 

[Murder]

You are very strong for a homosexual.

 

[Curt James]

Yup, BB inclines are my main lift for chest now.

I remember growing up and reading articles where Vince Gironda was quoted about pendulous pecs and turnip thighs. He preached inclines over flats and sissy squats over back squats.

Great journal, heavy!

You are very strong for a homosexual.

 

[heavyiron]

I remember growing up and reading articles where Vince Gironda was quoted about pendulous pecs and turnip thighs. He preached inclines over flats and sissy squats over back squats.

Great journal, heavy!

Inclines pound my chest and front delts. I love the feeling.

 

[heavyiron]

Sunday 2-13-2011

241 lbs

(Cheat meal was last night)~combination noodle bowl and beers

Decided to do some volume again 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 15 reps~ 2 reps more than last week~diet is still working
275x 8 reps
275x 6 reps
225x 13 reps
225x 13 reps


Pec Fly Machine

140x 15 reps~very strict with a flex at the end
160x 10 reps
180x 10 reps
200x 20 reps~explosive reps~30 more lbs than last time

DB Seated Shoulder Press

60x 15 reps
70x 12 reps
80x 8 reps
100x 5 reps

Upright Cable Rows

140x 12 reps
160x 10 reps
180x 10 reps
200x 11 reps~1 more rep than last time

30 minutes of treadmill cardio~heart rate was averaging 145 BPM

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

YouTube Video

 

[heavyiron]

Monday 2-14-2011

241 lbs

Leg press

3 plates each side x 15 reps
4 plates each side x 15 reps
6 plates each side x 12 reps
7 plates each side x 10 reps
8 plates each side x 12 reps~1 more plate than last time

Leg Extension

3 plates x 15 reps
4 plates x 12 reps
5 plates x 10 reps
6 plates x 10 reps
7 plates x 10 reps
7 plates x 12 reps~2 more reps than last time

Standing Calf Raise

15 reps x 210lbs
15 reps x 225lbs
15 reps x 240lbs
15 reps x 255lbs​

 

[heavyiron]

2-15-2011

239 lbs

45 min interval cardio on the elliptical.

 

[heavyiron]

2-16-2011

240lbs this AM

My left bicep has felt sore the last few days so I decided to do a light back routine tonight. I did all my standard lifts but with much lower weight. I used extremely strict form with a big flex at the end of the movements. Most reps took 4-5 seconds to complete so cadence was very slow.

30 min of elliptical cardio.

 

[ParadiseCup]

how's the bicep feeling today ?

 

[heavyiron]

how's the bicep feeling today ?

Seems a bit better. I am hoping Friday's arm session it will be 100% but we will see.

 

[heavyiron]

239.5 lbs this AM

45 min cardio PM

 

[heavyiron]

2-18

Arm day

238lbs

Cable pushdowns

15x150lbs
15x180
15x200
15x225~15lbs more than last time

Overhead rope extensions

15x100lbs
15x110
15x120
10x150~10lbs more than last time

Reverse Tricep Extensions

12x130lbs
10x140
10x150
10x180~10lbs more than last time

Standing EZ Curls

10x70lbs
8x90
8x100
8x130~10lbs more than last time

Preacher Curl Machine

30reps x 90lbs~rest pause every 10 reps (10 sec pause)~10lbs more than last session

Went home and did 30min interval elliptical cardio.

 

[heavyiron]

Sunday 2-20-2011

239.5 lbs

(Cheat meal was last night)~combination noodle bowl and beer


BB Incline Bench Press

135x 15 reps~very strict and slow
225x 10 reps
275x 8 reps
315x 7 reps~40lbs more than last session

Pec Fly Machine

140x 15 reps~very strict with a flex at the end
160x 10 reps
180x 10 reps
220x 10 reps~20 more lbs than last time

DB Seated Shoulder Press

60x 12 reps
70x 12 reps
80x 8 reps
100lbs each hand x 12 reps~7 more reps than last time

Upright Cable Rows

140x 12 reps
160x 10 reps
180x 10 reps
200x 15 reps~4 more rep than last time

No cardio, I have a cold with a 100.1 degree temp =(

 

[GFR]

What do you think your weight is going to be for the MD contest?

 

[IslandGirl]

Someone's melting away! I won't mention any names.

Looking good today HI!

 

[heavyiron]

What do you think your weight is going to be for the MD contest?

I will have to get down another 15lbs is my guess. I am 236lbs this AM. So 25lbs or so of total fat loss in 3 months. It is hard to guess though because I am actually getting stronger while losing weight so we will see.

 

[heavyiron]

Someone's melting away! I won't mention any names.

Looking good today HI!

Thank you! Cam has really dialed in my diet.

 

[XYZ]

Thank you! Cam has really dialed in my diet.

That makes all the difference in the world. You're dropping weight pretty quick, nice work.

I know you don't want to get into specifics of your actual diet but are you taking in any form of dextrose PWO? What is the total amount of carbs you're taking in daily (approx)?

Good luck Bro, I did an extreme cut last fall and never really understood how tough it can be mentally, physically it's easy but the mental grind can really get to you after a while. You have my respect for going this route, having your abs pop out after dropping 25-30lbs is a major accomplishment, if it were easy everyone would be shredded. Good luck.

 

[ParadiseCup]

IslandGirl and I both work together with making adjustments to get our clients to where they'd like to be.

HI is a great client in that he follows the plan and trains very intensely !!