~Iron filings~Heavyiron training

[heavyiron]

11-26-2011

228 lbs this am

Rotator Cuff Exercises

Barbell Incline Bench Presses

135lbs x 15 reps
225lbs x 10 reps~slow
275lbs x 8 reps
275lbs x 8 reps~2 reps more than last session
225lbs x 20 reps~10 reps more than last session

Hammer Strength Incline Press

225lbs x 10
275lbs x 8
315lbs x 8~1 rep more than last session
225lbs x 23reps~3 reps more than last session

Pec Fly Machine

160lbs x 15 reps~very strong flex at the contraction, chest high
190lbs x 12 reps
250lbs x 10 reps
280lbs x 11 reps~15lbs more than last session

Hammer Strength Super Incline Iso Press

I have never used this piece of equipment before but since the two military press benches were occupied I decided to do a military press on this Hammer Strength. Once I got on this I realized it was a very steep angled Incline Press. This destroyed my upper chest. Felt awesome.

1 plate each side x 20 reps
2 plates each side x 10 reps
2 plates each side x 6 reps~my chest was wasted at this point

Lateral DB Raise

30lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 12 reps
50lb DB each hand x 12 reps~2 reps more than last session

Abs

Body weight x 100 reps
30lbs x 20 reps
30lbs x 25
30lbs x 26~1 rep more than last session(abs were on fire)

Cardio

30 minutes cardio post training

45 min elliptical cardio PM

Carb load first two meals only.

 

[heavyiron]

11-27-2011

45min interval elliptical cardio~level 16, highest level to date.

 

[heavyiron]

Ok, I have loaded about 2 grams this week after being on a TRT dose and now I will transition into my lean bulk cycle. I had a good friend ask me to design him a cycle based on his needs. He has a super busy schedule so I decided on two pins per week for him. He also wanted EQ for appetite. Thankfully he wanted Tren so that made designing the cycle easy. Anyway. I decided to run something very similar. Here is my plan for phase one of the cycle. Probably run this about 8 weeks then transition into phase two.

500-750mg Test E or C weekly
400mg Tren E weekly
400mg EQ weekly

50mcg's T3 daily
1mg Adex EOD
5iu HGH daily

 

[heavyiron]

11-28-2011

225.8 lbs

Leg training

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
110lbs x 20 reps
190lbs x 15 reps

Hack Squats

135lbs x 10 reps
225lbs x 10 reps
225lbs x 12~2 reps more than last session

Leg Curls

90lbs x 15 reps
110lbs x 12 reps
130lbs x 10 reps
170lbs x 10 reps

Standing Calf Raise

210lbs x 20 reps
225lbs x 15 reps
255lbs x 15 reps
300lbs x 25 reps~7 reps more than last session

 

[heavyiron]

11-29-2011

45 min interval elliptical cardio~level 16

 

[heavyiron]

11-30-11

Arm training

223 lbs

Standing EZ Curls

12x70
10x95
10x110
12x110lbs

Preacher Curl Machine (plate loaded)

30 reps x 90lbs

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand
8x60
8x75
8x90~10lbs more than last session

Rope Triceps Pushdowns

15x100lbs
12x110
12x120
20x140~10 reps more than last session

Overhead Rope Extensions

15x100lbs
12x110
12x120
22x140~2 reps more than last session

Narrow Bar Reverse Extensions

12x100lbs
12x120lbs
12x130lbs
20x140lbs

Ab Crunches

100 reps bodyweight
20 reps 30lbs
25 reps 30lbs
25 reps 30lbs

 

[J.thom]

keep it up heavy, nice log!

 

[coach5]

Your transformation is an inspiration to me everyday...It may take me longer, but after seeing your progress I know I can do it.

Keep it up bro!

 

[chucky1]

lets see some pic's heavy

 

[heavyiron]

Thanks guys!

12-1-2011

45 min interval elliptical cardio~level 16

 

[suprfast]

Damn im exhausted after 10 minutes on level 16. Ever try the stair climber? Most viscous piece of cardio equipment.

 

[heavyiron]

Damn im exhausted after 10 minutes on level 16. Ever try the stair climber? Most viscous piece of cardio equipment.

Yeah, the stair mills are the toughest cardio equipment period.

 

[heavyiron]

12-2-2011

Back

225 lbs

Seated cable rows (strict)

150 x 15 reps~last 5 reps with big controlled stretch forward.
190 x 12 reps
220 x 8 reps
290 x 8 reps

Overhead wide grip behind the neck cable pull downs

150 x 10 reps~big stretch~shoulder felt tweaked so I stopped these.

Over head wide grip pull down to the chest

160 x 8 reps
190 x 8 reps
200 x 8 reps

Hyper extensions

bodyweight x 15 reps
holding 1 plate x 15 reps
holding 2 plates x 15 reps
holding 3 plates x 18 reps

Seated Hammer Strength Shrugs

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

Rear Delts

100lbs x 15 reps
130lbs x 15 reps
160lbs x 15 reps
190lbs x 15 reps

 

[heavyiron]

12-3-2011

223 lbs this am

Rotator Cuff Exercises

Barbell Incline Bench Presses

135lbs x 20 reps
225lbs x 10 reps~slow
275lbs x 8 reps
275lbs x 8 reps

Hammer Strength Super Incline Iso Press

2 plates each side x 10
2 plates each side x 10
2 plates each side x 10
2 plates each side x 20~10 reps more than last session. I had a longer than usual rest

Pec Fly Machine

160lbs x 15 reps~very strong flex at the contraction, chest high
190lbs x 12 reps
250lbs x 10 reps
280lbs x 15 reps~4 reps more than last session

Abs

Body weight x 100 reps
30lbs x 20 reps
30lbs x 25
30lbs x 25

Heavy carb load today.

 

[waterstill]

Overhead Rope Extensions

15x100lbs
12x110
12x120
22x140~2 reps more than last session

Do you keep the rope ends together when doing these?

lets see some pic's heavy

This.

 

[jagbender]

nice job increasing your reps!

 

[heavyiron]

Do you keep the rope ends together when doing these?



This.

I spread the ropes as far apart as possible then on the last set once I reach failure I bring the ropes together to bang out 5-6 more reps totally trashing my triceps.

My avy is one month ago.

 

[waterstill]

I spread the ropes as far apart as possible then on the last set once I reach failure I bring the ropes together to bang out 5-6 more reps totally trashing my triceps.

My avy is one month ago.

Thanks for the reply heavy. I agree, that's how I do them and they definitely kill the muscle.

I know the avi is from the contest- I wanna see how you've progressed

 

[heavyiron]

Thanks for the reply heavy. I agree, that's how I do them and they definitely kill the muscle.

I know the avi is from the contest- I wanna see how you've progressed

I don't really look any different today from 4 weeks ago. I'm starting a bulk now so my look will soften up soon.

 

[yerg]

I don't really look any different today from 4 weeks ago. I'm starting a bulk now so my look will soften up soon.

what is your goal weight for this bulk??

 

[heavyiron]

what is your goal weight for this bulk??

I don't have one but I will gain very fast. I just want to add quality mass. I'm at about 233lbs this AM. I imagine a solid 240 is realistic but we will see.

 

[heavyiron]

12-5-2011

233 lbs

Leg training

5 minutes on the stationary bike.

Leg Extension

90lbs x 20 reps
110lbs x 20 reps
190lbs x 15 reps

Hack Squats

135lbs x 10 reps
225lbs x 10 reps
275lbs x 10~50lbs more than last session

Sled Press

2 plates per side x 10 reps
3 plates per side x 10 reps
4 plates per side x 10 reps
5 plates per side x 10 reps

Leg Curls

90lbs x 15 reps
110lbs x 12 reps
130lbs x 10 reps
170lbs x 10 reps

Standing Calf Raise

210lbs x 20 reps
225lbs x 15 reps
255lbs x 15 reps
315lbs x 20 reps~15lbs more than last session

 

[heavyiron]

12-6-2011

233 lbs this am

Shoulders

Seated DB military Press

60lb DB each hand x 10 reps
70lb DB each hand x 10 reps
80lb DB each hand x 10 reps
100lb DB each hand x 15 reps~5 reps more than last session

Lateral DB Raise

35lb DB each hand x 12 reps
35lb DB each hand x 12 reps
40lb DB each hand x 12 reps
50lb DB each hand x 15 reps~5 reps more than last session

Front DB Raises

25lb DB each hand x 8 reps
35lb DB each hand x 8 reps
40lb DB each hand x 8 reps
50lb DB each hand x 8 reps~10 lbs more than last session

Overhead Cable Press

90 x 15 reps
110 x 10 reps
130 x 10 reps
150 x 10 reps

 

[bknoxx]

Nice HI 50lb Db raises is beastly ... looking huge BRother

 

[bigbenj]

The slim and sexy(no homo) heavyiron is going to disappear soon with this bulk. Let us all cherish this moment /tear

 

[heavyiron]

The slim and sexy(no homo) heavyiron is going to disappear soon with this bulk. Let us all cherish this moment /tear

I'm almost tempted to do a full on bulk but last time I did I was miserable 24/7 from all the food. I like the lean bulk idea at the moment.

 

[heavyiron]

12-7-11

Arm training

231 lbs

Standing EZ Curls

12x70
10x95
10x110
16x110lbs~4reps more than last session

Preacher Curl Machine (plate loaded)

32 reps x 90lbs~2 reps more than last session

Across The Chest Hammer Curls

8x50lb Dumb Bells each hand
8x60
8x75
8x95~5lbs more than last session

Rope Triceps Pushdowns

15x100lbs
12x110
12x120
20x150~10 lbs more than last session

Overhead Rope Extensions

15x100lbs
12x110
12x130
22x150~10 lbs more than last session

Narrow Bar Reverse Extensions

12x100lbs
12x120lbs
12x130lbs
15x150lbs~10 lbs more than last session

Had a major pump tonight. Almost skin splitting pump.

Ab Crunches

100 reps bodyweight
20 reps 30lbs
25 reps 30lbs
25 reps 40lbs~10 lbs more than last session

30 minutes elliptical interval cardio

 

[bigbenj]

I'm almost tempted to do a full on bulk but last time I did I was miserable 24/7 from all the food. I like the lean bulk idea at the moment.

I'm headed that path as well. Don't want to stuff my fat face too much.

I have a question for ya:

How many cals(if you could give a rough guess) will you be consuming during your lean bulk? I know yours will vary from mine since our bodies are vastly different. Ive never ate an insane amount of cals, as I think I'll just turn out fat. Maybe 4k/day tops in this bulk.

 

[suprfast]

I'm headed that path as well. Don't want to stuff my fat face too much.

I have a question for ya:

How many cals(if you could give a rough guess) will you be consuming during your lean bulk? I know yours will vary from mine since our bodies are vastly different. Ive never ate an insane amount of cals, as I think I'll just turn out fat. Maybe 4k/day tops in this bulk.

For him probably. For you id say closer to 3000-3500 if you want a lean bulk.

I am losing weight on 3000 calories right now and we are the same height, just more BUFFED

 

[heavyiron]

I'm headed that path as well. Don't want to stuff my fat face too much.

I have a question for ya:

How many cals(if you could give a rough guess) will you be consuming during your lean bulk? I know yours will vary from mine since our bodies are vastly different. Ive never ate an insane amount of cals, as I think I'll just turn out fat. Maybe 4k/day tops in this bulk.

My cals/macros change several times per week but on a weight training day I'm guessing about 3,600 calories.