Iron Training

Discussion in 'Training Logs' started by Iron, Dec 2, 2016.

  1. Iron

    Iron Accomplished Member

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    Been trying to lean the last ~6 months. Dropped about 15 or 20 pounds to the mid 160's. Strength has taken somewhat of a hit. Have to admit, get more complements on physique now than before. I am 44 years old and 5'9". I am going to put the last few workouts and then post them roughly when they happen. We'll see if I can keep this posting thing up.
     
  2. Iron

    Iron Accomplished Member

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    11/29/16
    5:30 AM
    BW: 169

    Bench: 260 x 1, 1, 0
    DL: 240x2; 260x2; 280x2; 295x2; 300x2
    DB Row: 80 x 8, 8, 8
    DB Incline: 70 x 12, 11, 7
    OH Situp: 30 x 12, 12, 12
    BB Curl: 95 x 10, 10

    Probably going to max and start cycle over on bench. First two shots at 260 went up fairly easily. Last one, I think, hit too low on chest and was a non-starter. Finally starting to get back in the groove for the DL. Hopefully get back into some weight with it. First DL session with new Inzer belt. Thing might be a little bit too wide for me. Fairly uncomfortable. Will probably stick with it a while since it was fairly expensive, maybe I will get used to it. Workout took way too long (almost 1.5 hours).
     
  3. Iron

    Iron Accomplished Member

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    11/23/16
    5:00 AM
    BW: 167

    Bench: 260 x 1, 0, 0
    DL: 270 x 5
    DB Row: 77.5 x 8, 8, 8
    DB Incline: 67.5 x 12, 12, 12
    OH Situp: 30 x 12, 12, 10
    C&P: 95 x 5, 5, 5, 5, 5

    Belt broke on first set of DL, so put that up. Punished myself with some C&P at the end. 95 went up really easy on that. Hit 260 on bench again next time, hopefully can get all the reps.
     
  4. Iron

    Iron Accomplished Member

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    11/26/16
    5:00 AM
    BW: 167

    OHP: 175 x 1, 1, 1; 115 x 11
    Chin: 27.5x8, 8, 8
    Hack Squat: 175 x 8, 8
    Rollout: Feet x 2
    Hang Leg Raise: 0 x 15, 15
    Sled Drag: 100 lbs x 300 yds

    175 on the OHP for 3 singles seemed really good for my lower bw. 180 next time. I am calling deadlifts behind the legs as hack squats. Only did 2 sets of those to leave a little in the tank for the sled dragging. At first 100 pounds on the sled drag seemed really easy. By the end this was not the case.
     
  5. Iron

    Iron Accomplished Member

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    12/2/16
    4:30 AM
    BW: 168

    OHP: 180 x 0, 1, 0
    Chin: 30 x 8, 8, 8
    Pushups: 0 x 50
    1A DB Press: 65 x 5
    Rollouts: knees x 12, 12, 12, 10

    Got 180 on the second OHP attempt. Tried a set of one arm db presses. 65 was really hard at first put got easier. Must be a coordination thing. Knees feeling a little sketchy so laid off the hack squats. Rollouts on the feet were a no-go, did rollouts on knees instead, hopefully get back to doing them from feet again soon.
     
  6. Iron

    Iron Accomplished Member

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    12/5/2016
    5:00 AM
    BW: 169

    Bench: 225x1; 250x1; 270x0,0
    DL: 275 x 5, 5, 5
    DB Row: 85 x 8, 8, 8
    DB Incline Press: 72.5 x 8, 8, 10
    OH Situp: 35 x 10, 10
    BB Curl: 100 x 8, 7

    Missed 270 on bench. Disappointed. Felt good, thought it would go up. DL felt good. Full stop at the bottom of each one. Finally starting to get some weight moving again. OH situps are getting to be an upper body workout just holding the arms straight and trying not to swing the weight.
     
  7. Iron

    Iron Accomplished Member

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    12/7/16
    5:30 AM
    BW: 168

    Sled Drag: 125 pounds x 300 yds - 11:39

    Alternated every 25 yards facing toward and away from the sled. Legs are pretty wrecked.
     
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  8. Iron

    Iron Accomplished Member

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    12/8/16
    5:00 AM
    BW: 168

    OHP: 100 x 12, 12, 12
    Chin: 32.5 x 8, 8, 7
    1 arm db press: 70 x 5r, 4l
    CoC: #1 x 5, 5, 5

    Starting the presses back over at 12s after maxing out last week. The reps were tough and could really tell when I was trying the 1 arm db presses afterward. Good progress on them, though. Went from 165x1 in July to 180x1 last week. Hopefully can add at least 5 pounds in the next few months.
     
  9. Iron

    Iron Accomplished Member

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    12/11/16
    4:30 AM
    BW: 166

    Bench: 175 x 12, 12, 10, 4
    DL: 245x2; 265x2; 285x2; 300x2; 315x1
    DB Row: 87.5 x 5, 5
    DB Incline: 75 x 5, 5, 5, 5

    This after fasting for 32 hours. Disappointed didn't make the reps on bench. First time back up to 3 wheels on the DL in a while. Probably could have gotten 2, first one got too far out so just stopped. Left biceps felt bad on the row so only did 2 sets of 5. No ab work.
     
  10. Iron

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    12/14/16
    6:00 PM
    BW: 166

    OHP: 105 x 12, 12, 12
    Chin: 35 x 5, 5, 5, 5, 5
    Rollouts: knees x 12
    Hang leg raises: 0 x 15, 15

    First afternoon workout in a long time. Woke up at 2:30 AM this morning, couldn't go back to sleep, too much going on. Felt drained. Everything kinda ached. Made my numbers on my primary lifts and basically left.
     
  11. Iron

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    12/15/16
    4:00 AM

    Sled drag: 100lbs x 50 yds; 150 x 50 yds, 200 x 50 yds, 150 x 50 yds, 100 x 50 yds

    Knee started hurting in the middle somewhere. Still not sleeping well. Not sure if I am going to stick with sled dragging or not.
     
  12. Iron

    Iron Accomplished Member

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    12/18/16
    6:00 AM

    Bench: 176.25 x 12, 12, 12
    DL: 280 x 5, 5, 5
    Incline BB: 135x5; 155x5; 175x5; 185x5; 195x4
    CoC

    Last strainin' before surgery on Tuesday. DB spin lock was frozen on handle so did bar instead of db inclines. Felt kinda odd. Technically missed reps last time on bench, so just added a tiny bit of weight and did 12's again. Think it was just that I was not used to rep work since it had been a while. This week went up much easier. Left arm still sketchy so no rows.
     

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