Iron Training

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

  1. Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    Iron

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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. OP
    OP
    Iron

    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. OP
    OP
    Iron

    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. OP
    OP
    Iron

    Iron

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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.
     
  13. OP
    OP
    Iron

    Iron

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    Ok, I am going to see if I can start back maintaining the log here...
     
  14. OP
    OP
    Iron

    Iron

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    1/25/17
    5:00 AM
    BW: 164

    OHP: 105 x 12, 12, 12
    DL: 255x2, 275x2, 295x2, 315x2
    Pullup: 0 x 6, 6
    Chin: 0 x 6, 6
    Squat: 225 x 2, 2
    Rollout: knees x 15, 15
    Hang Leg Raise: 0 x 15, 15

    The presses and DL are back to pre-surgery levels now. Good to be back at 0. Tried a few easy chins and pullups to see how arm felt. Seemed ok, guess the real truth will be in a few hours. Did a few more of the 2x2 squats. Figured low volume high(er) frequency. We'll see how the knees react this afternoon and tomorrow.
     
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  15. OP
    OP
    Iron

    Iron

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    1/28/17
    7:00 AM
    BW: 164

    Bench: 177.5 x 12, 12, 9, 6
    Squat: 226.5 x 2, 2
    Incline Fly: 35 x 12, 12, 12
    DB Row: 65 x 9
    Situp: 40 x 8, 8

    Just didn't feel it today. Weak on everything. Very surprised missed my reps so badly on bench. Tweaked back doing the db row. I think it is going to be bad, starting to stiffen up less than 30 minutes afterward. Cut workout shorter than I wanted because everything seemed to hit it. Damn me.
     
  16. Jiggly Puff

    Jiggly Puff

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    do you do your db rows standing or with your knee up on a bench? if one way keeps bugging it try doing the other way. I used to always have trouble doing them with one knee on the bench so i started doing them standing leaning against my rack. I do them both ways now, good luck.
     
  17. OP
    OP
    Iron

    Iron

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    Thanks for the tip. I do them with both feet on the floor and the non-working arm on a bench. THis is the first time I have ever tweaked it doing these. As you can see, it was a ridiculously light weight. I guess like everything, hit it just right and the weight doesn't matter. I tweaked it once with a 1.5 gallon water bucket in my hand leaning over to water my garden. I might need to vary it up some and just do some bent rows with the bar and belt instead. Good to find more uses for the new belt...
     
  18. OP
    OP
    Iron

    Iron

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    2/2/17
    4:30 AM
    BW: 166

    OHP: 107.5 x 12, 12, 8, 5
    DL: 270 x 5, 5
    Pullups: 0x7
    Chin: 0 x 7, 7, 7
    Rollouts 1" up: 12, 12
    Hang Leg Raise: 15, 15

    DL didn't feel perfect after tweaking the back so only did 2 sets. OHP was weaker than expected. Pullups seem to bother arm more than chins, surprisingly. Hopefully now that all the boys and wife are home from the hospital I can get more consistent with my workouts and get back on the gain train.
     
    Last edited: Feb 4, 2017
  19. OP
    OP
    Iron

    Iron

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    2/4/17
    5:00 AM
    BW: 166

    Bench: 180 x 12, 12, 9
    Squat: 227.5 x 2, 2
    Bent row: 95 x 8, 8, 8
    Incline Fly: 35 x 8, 8, 8 ,8, 8
    Situp: 45 x 8, 8, 8, 6
    FW: 45 x 100 yds, 100 yds
    C&PP: 95 x 6, 6

    Disappointed missed bench reps. Knee felt achy during and immediately after squats, might have to discontinue. Did barbell bent rows instead of db, arm seemed less aggravated. Finished up with farmers walk and clean and push press. Fun.
     
  20. OP
    OP
    Iron

    Iron

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    2/7/17
    4:30 AM
    BW: 167

    OHP: 110 x 12, 12, 10
    DL: 260x2; 280x2; 300x2; 320x2
    Chin: 0 x 8, 8, 8, 8
    Rollouts: knees+1" x 15, 15
    Hang Leg Raise: 0 x 12, 12
    Side Bends: 45 x 10, 10

    Couldn't quite get the 12s on the OHP. Will drop back to 8s next workout. Arm still hurt, did chins any way, probably not the best idea. Need to get the conditioning back going again.
     

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