PDA

View Full Version : The Kraken



Pages : [1] 2

Ironjaw
07-03-09, 9:10 pm
Every morning i have to wrench myself out of the damn sheets .... sleeping in... i wish
shit needs to get done and i dont have the damn time to waste on the frivilous natures of being a lazy ass ... a kraken is a mystical squid like creature who wrings the life out of it's victims and eats them whole..... this is what i see thr iron as.... a dark dank steel Kraken... ready to wring the life out of each fiber... and my captain nemo ass keeps searching for more punishment....

this is the Log where no bullshit will be spit, no lies, cheats, only true blood will be spilt.....

it's been a damn while since i cast the restaints off .... and its time to tear some real shit up...

Peace
-Jaw

Ironjaw
07-03-09, 9:38 pm
Before i get into the workouts..... which ill start from wednesday so you guys can get an idea how i lift .... ill read the rights.... or rather the stats .... lol
these are all max


Bench (i dont hit this all that much ) 335
Deadlift 505
Squat 365 (i believe the only way to do a squat it to break parallel and when i mean break i mean ya ass better be touching a calf... )

Other non important lifts

BB Curl 135x2
BB row 225x3
Military press - still vaguely unknown that is till tommorro >:)

Height 5'11 (was 6ft but i shrunk what can ya do i squat alot lol)
weight 202
BF - good question lol

i lost my tape so measurements arent gunna be up for a while ....

Ironjaw
07-03-09, 10:06 pm
Wednesday - Legz

Leg Ext
4x20

Leg Press
4x20

Squats
5x10-12

Lunges
4x15

Leg Curls
5x15

Fast Twitch Finishers : Frogger (Have no clue of the actual name)
6x8-10

Thursday - Chest
Incline Flyes
x15x12x8x6

Incline Bench
x12x8x8x6

Cross unders /ss Cross Overs
4x15

Trip Finisher
Pushups
3xfailure

10min cardio

(Chest hurts like bitch as i type)

Friday - Arms

V-bar Pushdowns SS w/ EZ bar curls
x15x12x10x10x8 then dropped 20% and crunched out another 8

CG Bench SS w/ Iso Curls
x10x10x8x8
(Last set was another drop) then punched out 4 more force reps

Skullies
x12x12x8x10x8x9

DB curls
x10x8x5

Abb cable curl finisher
x12x15x10x8x8x5


thats about it.... im gunna try to get into more of the heavy volume in the upcoming weeks ... so we will see how it goes.... tommorrow may be an off day it ay not depends when i get done whith what i gotta do tommorow i may just do a 1-3 session ... ya gotta love the 24hr places...

BigDubbDiesel
07-04-09, 8:43 am
great work man. did you do a show last month?

anyway glad to have you back "cough" mass "cough" lol

Ironjaw
07-04-09, 10:24 am
Yo lol when we gunna toss some plaes and tires big guy?? we gotta get the ABC down here moving once again.... but nah havent been competing dont have enough dough for that lol but its cool when i get back im going to kill it... learned a few things in my absence heheheh ....

Ironjaw
07-04-09, 10:57 pm
Today was rocky at best..... the plans i set for today fell thru horribly but i looked foward to the gym till i noticed something.... >.> Im Fuckin Small again... time to bulk.... clean...

as always i hate my legz.. or lack of ... the mirror taunts me so fuck it im going all out ...
anyway had back on the agenda today... i wanna be able to lift more weight so i rowed that damn boat till it hurt

Friday - Back

BB Rows
135x8
135x9
185x8
185x8
225x5 (5th rep was a forced)
225x3
185x10

SS Reversed Rows
185x8
150x8x10x8x12x5

Low Row
140x8
120x12
160x6
140x8
140x8

DB Row
60x8
60x5
70x5
80x5
90x5
100x5

Pull Downs
160x4
140x5
140x4
120x8
120x10
120x7
100x12
140x6
120x12

(I attempted some pullups but eh...no go)
i gotta go get the hook up so i can do some t-bar rows... those things added slabs to my back, back in the day... lol

But as i said Im defintely gunna be slabbin on some mass (heheh* for all of you who are readng that realize why thats funny)

I think Im going to bring back the Demon Drop Sets as well , this should be an interestng ride ... ill post some progress stuff up as well

Ironjaw
07-05-09, 12:30 am
I personally resect every person in the armed forces but uh... you ever thnk 4th of july has lost it's true meaning?

as i sit here i hear nothing but explosions and sloshed people walk about outside... so i just wonder sometimes if these holidays have lost all of their true meaning...

Ironjaw
07-05-09, 5:50 pm
Shoulders today.... hot as crap lol


Miltary presses
95x12
95x12 (warmup)
135x12
135x8
135x10
135x8
135x8
185x3 (hard as shit lol)
155x4 (eh.....)

Lateral Raises
30x8
25x12
35x7
40x8
30x5
35x5
30x6

Shrugs
90x15
90x20
180x15
180x12
180x20
90x20
90x12 (these were done on the octogon bar hands hurt so much)

Upright Rows (done on smitty so not sure how to count the bar )
60x12
60x15
80x15
90x12
100x8
100x7
100x5
100x5

i did 1 set of DB presses but totally forgot to go back for another set >.> just as well tho my shoulders were throbbin lol

5 min on treadmill to wrapp up...

BigDubbDiesel
07-05-09, 7:48 pm
Shoulders today.... hot as crap lol


Miltary presses
95x12
95x12 (warmup)
135x12
135x8
135x10
135x8
135x8
185x3 (hard as shit lol)
155x4 (eh.....)

Lateral Raises
30x8
25x12
35x7
40x8
30x5
35x5
30x6

Shrugs
90x15
90x20
180x15
180x12
180x20
90x20
90x12 (these were done on the octogon bar hands hurt so much)

Upright Rows (done on smitty so not sure how to count the bar )
60x12
60x15
80x15
90x12
100x8
100x7
100x5
100x5

i did 1 set of DB presses but totally forgot to go back for another set >.> just as well tho my shoulders were throbbin lol

5 min on treadmill to wrapp up...

nice 185 set man thats some solid weight

Ironjaw
07-05-09, 9:25 pm
eh i can do better .... gotta get ready for that damn Log press lol

Ironjaw
07-06-09, 12:48 am
Gunna go shopping tomorro for a few things... gotta notch up the traning for a bulk and get stronger for the animal meet .... i got legz on the mnd for tomorro gunna go see if i can pick up m-stak and some aminos im set as of protein rght now but i thnk should look into some more just n case .... hahaha lotsa chicken n beef since i cook in the house this'll be tasty

BigDubbDiesel
07-06-09, 10:57 am
eh i can do better .... gotta get ready for that damn Log press lol

haha i know right, you preparing for this event at all? ill be doing deads tomorrow.

C.Coronato
07-06-09, 11:04 am
Looking good brother. Keep it up!

Ironjaw
07-06-09, 2:09 pm
Looking good brother. Keep it up!

thanx

Ironjaw
07-06-09, 2:11 pm
Just went to get some mstak but uh its outta my price range lol but i did get animal omega for practically 19$ just a inquiry got it bc its animal but is it good? oh ye and i was tempted to get the Uni intra w/o product but yet again my eyes are wider then my pockets lol

J Wong
07-06-09, 2:38 pm
Strong workouts bro, looking forward to lifting with you at the ABC.

Ironjaw
07-06-09, 2:49 pm
Same here bro lol

Ironjaw
07-06-09, 8:10 pm
Well it was legz today hit it hard ... pissed at frst because my 1s set of warmup squats was a dud and my left knee fell in.... so this guy insisted on spotting me my 1st 4 sets after

Leg Ext.
90x20
90x15
90x15
90x20

Squats
185-dud
185x5
225x5
225x5
255x5
275x5
315x0
225x5
225x5
225x5

Front Squats (I know i can do heavier but the arm thing screws me over)
90x8
90x8
100x5
135x5
90x5
90x3

Seated Leg Presses (the reg one sucks ballz at my gym you get more hurt than help)
190x20
210x15
210x15
225x12
225x10
310x5

Abb Cable Curl
100x20
110x12

I was spent so i was like F+++ this and dipped

the leg press machne at the gym s angled so funny that it busts your back and flexors so im staying away from t and gong seated next leg day i will be gettin 315 for 2 gotta get back to the 365 max but gotta get the fronts down easier ... they kill my wrists and even using wraps dont work since i got those big kong arms .... but ne way bout to chow on sum dinner .... mmmmm meatloaf

Ironjaw
07-07-09, 11:16 am
legs feel drained .... not in a specifc part but just overall drained out ....

BigDubbDiesel
07-07-09, 2:28 pm
legs feel drained .... not in a specifc part but just overall drained out ....

way to put in work son

J Wong
07-07-09, 2:31 pm
Way to kill those wheels.

Ironjaw
07-07-09, 3:05 pm
indeed ... im taking today off so i can pop out what i want for chest tommorro .... this'll be fun

Ironjaw
07-08-09, 10:38 pm
well today was chest i was feelin good until i remembered i forgot to take my omega today and this was after w/o 1.... yes i said #1 indicating there was more lol ..... i hit 2 sessions of chest bc i didnt feel like the 1st was good enough the second was epic and i was happy with it but i couldnt stay long for the 1st bc me and my w/o partner had to get to skool for his financial aid meeting.... butne way here it is lol

Wednesday Chest w/o 1 (WAAAAAAAAAAGH!!!! ...... juss sayin)

Warmup Flyes
45x15

Bench
185x5
225x6
245x5
275x3
225x5
315x0 (idk why 275 was pretty solid but the 300's range for me this week have been "weak"
225x5
225x6

Incline Bench
135x5
155x6
185x5
225x2 (oh and the 3rd was sooo damn close but i just couldnt lock out it was very frustrating)
185x8

Incline DB Presses
60x8
80x5
90x5
75x4
60x4

Flyes
45x5
45x4
45x5
40x5

Cable Upper Flyes
30x12
35x12
35x10
42.5x8
50x5

Under cable flyes
30x10
35x8
50x7

Pushups
x10x8x5x8


-just did'nt feel it.... i felt it more in my shoulders... and i think i know why but heres the second

Chest w/o 2 (The Epic 1)

Incline DB Presses
90x8
100x4
80x6
75x6

DB Flat Press
**Demon Drop Set** -yes i brought that bitch back from the grave :)
90x5
80x5
75x5 (almost got stuck at 4 i was like F++++!!! ill explain later)
70x5
60x5
55x5
50x5
45x5
40x6
35x6
30x6

Flat DB Flyes
45x5
45x7
45x5
45x5

Decline Smitty Presses (just for shits -n- giggles some1 told me they swear by um so i was like ill give um another chance.... i sholdn't of wasted meh time)
135x10
135x7
185x8
185x5
185x6

Cable Cross overs (under and over to finish SS w/ Pushups till failure lol)
30x12
35x10
42.5x8
42.5x6
50x5
25x12

10min on epiliptical machine and i was happy lol

** now to discuss and explain demon drop sets "THEE" most retarted thing i put myself and my training parters through during training ... but hell when your done lactic acid is spilling from every pour ... heres how it goes

you pick a weight to start at the end weight for DB's is always the same set weight which is 30.. when you start you pick a set rep the 1 i did today was "5" if you should ever drop below the first marked rep or how many you've increased it from then you fail the set and you get to pick ya lame ass up and redo the set. you can choose to go down 5pds or 10 pds... until you drop below 60 in which you can only drop 5 pds.... till you get to 30

so when 75 wasnt going full for that 4th i was like ah damn not again >.> but i popped it out in the end lol bc if i failed that 1 i think i woulda redone at least 3 others lol

BigDubbDiesel
07-09-09, 9:25 am
well today was chest i was feelin good until i remembered i forgot to take my omega today and this was after w/o 1.... yes i said #1 indicating there was more lol ..... i hit 2 sessions of chest bc i didnt feel like the 1st was good enough the second was epic and i was happy with it but i couldnt stay long for the 1st bc me and my w/o partner had to get to skool for his financial aid meeting.... butne way here it is lol

Wednesday Chest w/o 1 (WAAAAAAAAAAGH!!!! ...... juss sayin)

Warmup Flyes
45x15

Bench
185x5
225x6
245x5
275x3
225x5
315x0 (idk why 275 was pretty solid but the 300's range for me this week have been "weak"
225x5
225x6

Incline Bench
135x5
155x6
185x5
225x2 (oh and the 3rd was sooo damn close but i just couldnt lock out it was very frustrating)
185x8

Incline DB Presses
60x8
80x5
90x5
75x4
60x4

Flyes
45x5
45x4
45x5
40x5

Cable Upper Flyes
30x12
35x12
35x10
42.5x8
50x5

Under cable flyes
30x10
35x8
50x7

Pushups
x10x8x5x8


-just did'nt feel it.... i felt it more in my shoulders... and i think i know why but heres the second

Chest w/o 2 (The Epic 1)

Incline DB Presses
90x8
100x4
80x6
75x6

DB Flat Press
**Demon Drop Set** -yes i brought that bitch back from the grave :)
90x5
80x5
75x5 (almost got stuck at 4 i was like F++++!!! ill explain later)
70x5
60x5
55x5
50x5
45x5
40x6
35x6
30x6

Flat DB Flyes
45x5
45x7
45x5
45x5

Decline Smitty Presses (just for shits -n- giggles some1 told me they swear by um so i was like ill give um another chance.... i sholdn't of wasted meh time)
135x10
135x7
185x8
185x5
185x6

Cable Cross overs (under and over to finish SS w/ Pushups till failure lol)
30x12
35x10
42.5x8
42.5x6
50x5
25x12

10min on epiliptical machine and i was happy lol

** now to discuss and explain demon drop sets "THEE" most retarted thing i put myself and my training parters through during training ... but hell when your done lactic acid is spilling from every pour ... heres how it goes

you pick a weight to start at the end weight for DB's is always the same set weight which is 30.. when you start you pick a set rep the 1 i did today was "5" if you should ever drop below the first marked rep or how many you've increased it from then you fail the set and you get to pick ya lame ass up and redo the set. you can choose to go down 5pds or 10 pds... until you drop below 60 in which you can only drop 5 pds.... till you get to 30

so when 75 wasnt going full for that 4th i was like ah damn not again >.> but i popped it out in the end lol bc if i failed that 1 i think i woulda redone at least 3 others lol

haha i remember the demon drop sets from back in the mass monster days lol, good shit. and damn 2 a days are where its at if youre able to refuel.

"theres no such thing as over-training, just under-eating"

Ironjaw
07-09-09, 9:26 am
Wow and after all that i feel nothing outta chest .... so lame

Ironjaw
07-09-09, 1:46 pm
Eh im so tired today i hit arms .... but for some reason my necks throbbin and stiff
shoulders are def sore and i can tell tomorro chest will follow ....

Thursday - arms

V bar Pushdowns
50x8
50x10
60x10
80x5
50x6

Rope Pushdowns
50x7
50x6
50x5
50x8
60x5

BB Curl
70x10
80x10
90x7
100x5

Hammer Curls
50x8
55x5
60x5
75x5
50x6
45x8

Skullies
65x8
65x10
65x10
65x6
75x4
75x5

Dips
x5x12x8

Demon drop set
DB Curls
60x5
55x5
50x5
45x5
40x5
35x6
30x6
25x8
20x8

tried to run and do some abb work but i was spent so i called it day

tired as crap eating sum cranberry walnut pancakes ....mmmm pancakes

noend
07-09-09, 1:52 pm
man! doing a lot of work in here keep it up.

BigDubbDiesel
07-09-09, 2:13 pm
Eh im so tired today i hit arms .... but for some reason my necks throbbin and stiff
shoulders are def sore and i can tell tomorro chest will follow ....

Thursday - arms

V bar Pushdowns
50x8
50x10
60x10
80x5
50x6

Rope Pushdowns
50x7
50x6
50x5
50x8
60x5

BB Curl
70x10
80x10
90x7
100x5

Hammer Curls
50x8
55x5
60x5
75x5
50x6
45x8

Skullies
65x8
65x10
65x10
65x6
75x4
75x5

Dips
x5x12x8

Demon drop set
DB Curls
60x5
55x5
50x5
45x5
40x5
35x6
30x6
25x8
20x8

tried to run and do some abb work but i was spent so i called it day

tired as crap eating sum cranberry walnut pancakes ....mmmm pancakes

hammering the 75's nice job...fucking pancakes bro....those sound so good

Ironjaw
07-09-09, 3:18 pm
I'm so damn tired right now its not funny lol i needa get a massage later my damn trap is all fritzn out lol

Ironjaw
07-10-09, 10:14 am
Never assume you had a shitty w/o if you didnt feel it the day after.... >.> i think my chest was in such shock it held out on me... cuz today it feels like i got 2 boulders between my shoulders.... lol and a rhyme to boot XD any way im going to take the measurements later today to start this off and ill post the height and weight....BF i dont care about, im not doing any competitions till i get a damn job lol and save up some lol.

Ironjaw
07-10-09, 10:42 am
Weight - 206
Height - 5'11

Chest - 43in

Waist - 35in

Arms - 17in (suprisingly both)

Forearm - 13in(Left) 13.5(Right) -and yes i'm going that in depth and its dissapointing they're at 13 >.>

Legz - 25in each - This pissed me off they used to be 27.5 >.>

Calves - 15.25in

Neck - 15in - >.> almost the same as my calves pathetic

Back - 27in - Which i think is wrong but my lil sis helped me measure lol

anyway thats it hope i can expand on this but we will see ill update every once in a while

Ironjaw
07-10-09, 1:20 pm
Deads today .... gotta find a good priced belt since my inzer got jacked.... but ne way ill be up here posting later

BigDubbDiesel
07-10-09, 2:07 pm
Deads today .... gotta find a good priced belt since my inzer got jacked.... but ne way ill be up here posting later

dude my altus one got jacked....thats such a dick move...grip it and rip it son, lets see some big numbers

Ironjaw
07-10-09, 5:37 pm
my deads sucked ass i gotta get back into it... >.> lol i could really use some RG ... *sigh* damn low pocket funds and the shitty economy

ne way heres today

Back - Friday

pullups
x10x6x5x8x4x5

Pulldowns
100x15
100x15
120x10
120x8
140x5
140x7
140x4
120x8
120x8

Tbar Rows
1 Pt x8
2 Plts x8
2 Plts x6
3plts x5
3 plts x5
2 plts x8

Deads
135x8
225x5
315x5
405x1 >.> WTF!!! it was hard for that 1 rep too i used to ripp 505 i mean seriously i was pissed i mean even a respectable 3 or 4 reps woulda been cool but 1 rep??? fuckin ridiculous
315x6

BB Rows
135x8x10x12x8x6x8
185x5
185x6

wasnt too happy with today i thought it would be a good 1 but obviously not hope tomorro turns out better

BigDubbDiesel
07-10-09, 6:03 pm
my deads sucked ass i gotta get back into it... >.> lol i could really use some RG ... *sigh* damn low pocket funds and the shitty economy

ne way heres today

Back - Friday

pullups
x10x6x5x8x4x5

Pulldowns
100x15
100x15
120x10
120x8
140x5
140x7
140x4
120x8
120x8

Tbar Rows
1 Pt x8
2 Plts x8
2 Plts x6
3plts x5
3 plts x5
2 plts x8

Deads
135x8
225x5
315x5
405x1 >.> WTF!!! it was hard for that 1 rep too i used to ripp 505 i mean seriously i was pissed i mean even a respectable 3 or 4 reps woulda been cool but 1 rep??? fuckin ridiculous
315x6

BB Rows
135x8x10x12x8x6x8
185x5
185x6

wasnt too happy with today i thought it would be a good 1 but obviously not hope tomorro turns out better

haha makin me look good jaw....yeah bro it'll all come back to ya, patience young grasshopper lol

Ironjaw
07-10-09, 7:30 pm
ye .... today no this week hasnt been quite my week for strength .... idk what tomorro is... i think its rounded up to shoulders then another leg day ..... we will see.....

Hercules
07-11-09, 12:56 am
ye .... today no this week hasnt been quite my week for strength .... idk what tomorro is... i think its rounded up to shoulders then another leg day ..... we will see.....

The 25th better be a good strength day! Hehehe...

Hey, solid work here, man - nice job.

Ironjaw
07-11-09, 11:31 am
whether my body want its to or not this week is gunna be ridiculous .... no more set backs...

Lowdown5
07-11-09, 12:40 pm
You are kickin' some ass my Brother, damn son. Weight, volume, you got it all going on. Proud of you!

Ironjaw
07-11-09, 5:28 pm
i can do better ill sho every1 today after i get back from my shoulder day...

Ironjaw
07-11-09, 10:28 pm
today wasnt shitty but it wasnt impressive either... alotta presses were done and i got the form down for my clean and presses.. so all in all ok day


Saturday - Shoulders

DB Presses
45x15
50x12
55x8
65x8
70x8
80x5
70x6
50x8
50x8
60x5

Clean an presses (light for form)
95x5
95x6
95x6
135x5
135x8
135x5
135x4
185x1 (i did more cleans of these than full clean and presses )

BB Press
135x5
135x10
135x6
135x3
185x0
155x3

Upright rows
75x12
75x10
105x10
105x12
105x8
105x10
105x7
105x5

Machine presses
90x12
90x8
100x5
110x4
100x7
100x3

Bent over laterals
25x5x8x9x5
20x5x8x5
30x5x5x5

Cable Crunches
92x15
87x20
87x20
87x15

Ironjaw
07-12-09, 2:49 pm
rest day today .... my back feels swoll even tho my deads where much to be desired.... so i figure ill let the erectors rest a day and then get back on the grind tommorrow fresh .... hopefully this goes well

lol actually to tell the truth the legs are pobably the only thing thats not sore hahahahaha

Ironjaw
07-13-09, 4:50 pm
legz were up today and they feel like they are in a damn oven lol ... feels good got alot done ....

Monday - Legz

Leg Ext x20x12 (warm up)
Leg Curl x 20 x10 (warm up)

Squats
225x4
225x5
225x5
275x4
315x1 (2 didnt come up but thts fine i was satisfied with a 1 shot for now )
225x5
225x5
245x3

DB Lunges
45x20
45x20
45x20
45x20

Leg Ext
130x15
130x15
150x12
170x12
190x10
200x10
200x8

Seated Leg Curl
110x12
110x10
130x10
130x8
150x7
140x5
140x7

Seated Leg Press
150x15
150x12
180x10
210x10
210x8

Sled Pull
90x500ft
135x500ft
180x500ft

(mind you the sled pull is an estimimate it mighta been more )

my hip flexors are week and thats why my squats are weak ... so im going to work on that with stretching and different exercises throughout the week .... hopefully next leg day brings more promise but today was great an i feel it

BigDubbDiesel
07-13-09, 5:50 pm
legz were up today and they feel like they are in a damn oven lol ... feels good got alot done ....

Monday - Legz

Leg Ext x20x12 (warm up)
Leg Curl x 20 x10 (warm up)

Squats
225x4
225x5
225x5
275x4
315x1 (2 didnt come up but thts fine i was satisfied with a 1 shot for now )
225x5
225x5
245x3

DB Lunges
45x20
45x20
45x20
45x20

Leg Ext
130x15
130x15
150x12
170x12
190x10
200x10
200x8

Seated Leg Curl
110x12
110x10
130x10
130x8
150x7
140x5
140x7

Seated Leg Press
150x15
150x12
180x10
210x10
210x8

Sled Pull
90x500ft
135x500ft
180x500ft

(mind you the sled pull is an estimimate it mighta been more )

my hip flexors are week and thats why my squats are weak ... so im going to work on that with stretching and different exercises throughout the week .... hopefully next leg day brings more promise but today was great an i feel it

great volume there man, i bet those lunges sucked...haha 2 weeks bro

Ironjaw
07-13-09, 8:23 pm
ye they did after doing squats.... friggen tried to do a heavier set but ye that was a no go ... its cool tho im sittin here eatin sum curry chicken i made relaxin for a bit

Lowdown5
07-13-09, 8:46 pm
Great session as far as I am concerned Bro!

Ironjaw
07-13-09, 9:13 pm
thanx bro .... im comin in full force with this 1

Ironjaw
07-14-09, 12:07 am
>.> curry chicken not a good idea to cook ne more.... epic smell, ok taste, bad aftermath...

Ironjaw
07-14-09, 10:04 pm
ye today was garbage.... so much that if it wasnt for the fact i cant use my left arm i woulda gone on a damn rampage......

i got thro what i thought was a good set of flat bench .... i leave ego at the door i dont push too hard cuz really bench is my least favorite exercise... but i do it bc everyone nags me on how great it is.... (for them) but for now on im giving up on bench entirely because this is the 2nd time this has happened and its because of that exercise...

after my last set which i dropped down to 225 from 300 i felt my shoulder crunch... ye i was like fuckin great .... so i fixed it popped it back into place and decided to forget about doing nething resembling an exercise that would include shoulders.... i havent checked ye but i can bet my shoulders are stringy atm... which happens only when i do flat bench .... >.> but ne way i gotta ice this and see how i feel tomorro .... this bites the big 1....

BigDubbDiesel
07-15-09, 9:50 am
ye today was garbage.... so much that if it wasnt for the fact i cant use my left arm i woulda gone on a damn rampage......

i got thro what i thought was a good set of flat bench .... i leave ego at the door i dont push too hard cuz really bench is my least favorite exercise... but i do it bc everyone nags me on how great it is.... (for them) but for now on im giving up on bench entirely because this is the 2nd time this has happened and its because of that exercise...

after my last set which i dropped down to 225 from 300 i felt my shoulder crunch... ye i was like fuckin great .... so i fixed it popped it back into place and decided to forget about doing nething resembling an exercise that would include shoulders.... i havent checked ye but i can bet my shoulders are stringy atm... which happens only when i do flat bench .... >.> but ne way i gotta ice this and see how i feel tomorro .... this bites the big 1....

damn bro i feel you on that, i tore my roator cuff back in highschool and ive been sketch ever since to push it past its limits

Ironjaw
07-15-09, 10:09 am
feels better today but im gunna rest it till like friday or so.... today will be a back attack.... ill just be stretching it out for a while but yet again im not fla benchin no more ... it holds no purpose for me

willging
07-15-09, 12:22 pm
hey man keep us updated on your shoulder. I dislocated my shoulder about 2 months ago and it still pops in and out of place. Flat bench and most other chest movement hurt my shoulder making it hard for me to do chest. i would like to know how u work around your shoulder to still get a solid chest workout in. hope it feels better after back

BigDubbDiesel
07-15-09, 2:24 pm
hey man keep us updated on your shoulder. I dislocated my shoulder about 2 months ago and it still pops in and out of place. Flat bench and most other chest movement hurt my shoulder making it hard for me to do chest. i would like to know how u work around your shoulder to still get a solid chest workout in. hope it feels better after back

shoulder injuries are the worst man....stay away from over extending on presses...id stay away from flat bb bench or behind the neck anything...puts the rotator cuff in a very unstable position...db's are great for chest development and incline bench seems to target the pecs without too much pressure on the delts.

eat big and train (smart)... -dubb

Hercules
07-15-09, 2:35 pm
You better get that thing healed soon. I personally don't care for flat bench either. I tore a shoulder muscle once a while ago doing bench (drop set for reps after a couple heavy sets) and it still nags me some now. Take care of those joints; you'll need 'em later...

BigDubbDiesel
07-15-09, 2:55 pm
You better get that thing healed soon. I personally don't care for flat bench either. I tore a shoulder muscle once a while ago doing bench (drop set for reps after a couple heavy sets) and it still nags me some now. Take care of those joints; you'll need 'em later...

you could buy a can of flex and stretch that bad boy, or throw in the towel for the strongman comp so i have a better chance, hahaha jk man, hope you feel bettee

Ironjaw
07-15-09, 2:55 pm
hey man keep us updated on your shoulder. I dislocated my shoulder about 2 months ago and it still pops in and out of place. Flat bench and most other chest movement hurt my shoulder making it hard for me to do chest. i would like to know how u work around your shoulder to still get a solid chest workout in. hope it feels better after back

Going To do what i used to and stupid me stopped doing, the only benching i do is incline i dont hit my chest but rather stop when my elboys become parallel to my lats.... keeps the blood in the chest continuously pumpin and you use hardly any shoulder in it....


shoulder injuries are the worst man....stay away from over extending on presses...id stay away from flat bb bench or behind the neck anything...puts the rotator cuff in a very unstable position...db's are great for chest development and incline bench seems to target the pecs without too much pressure on the delts.

eat big and train (smart)... -dubb

this is very true i never do behind the back stuff and actually there was an article way bck by one of the ifbb massmonster guyswho stated behind the back has no real use and puts too much pressure on the sockets


You better get that thing healed soon. I personally don't care for flat bench either. I tore a shoulder muscle once a while ago doing bench (drop set for reps after a couple heavy sets) and it still nags me some now. Take care of those joints; you'll need 'em later...


ill get it healed easy .... gotta get me some flex but although its only stiff im stll laying off it for a few days.... i heal easy when i dont do something i kno is wrong lol

Ironjaw
07-15-09, 11:02 pm
Today was alot of volume felt good... i borrowed some straps because usually when my shoulder is weakmy grip in whatever arm loosens .... which sucks... but luckily oday wasnt the case.... i skipped deads... even tho i was gunna do rack deads bc my lowers were tight today .... ill do some stiffs next leg day to compensate.... did alotta stretching today warmed up and went for it...

Wednesday - Back

Pullups
x12x8x8x4

Pulldowns
120x10x10x10x8
140x5x8x10x5
160x7
200x4(pr)
100x15x10
120x10x8x8

Tbar Rows (i really gotta get a bar that will let me do those better)
1platex7
2platesx8
3platesx8
4platesx8
5platesx3
3platesx5x5
2platesx5x5

BB Rows
135x10x10x8x5x5
185x8x6x5x5x8
135x5x5x8

Reverse Rows
135x5x5x5x7x9
185x5x5x5

1 arm db rows
60x8
90x8
70x10
100x10x7
90x10x8x5x5
80x5x8x5
100x5

Pullups
x10x10x10

done....

Ironjaw
07-16-09, 6:58 pm
you could buy a can of flex and stretch that bad boy, or throw in the towel for the strongman comp so i have a better chance, hahaha jk man, hope you feel bettee

I just noticed this 1 lol i see how you are Dubb *sniff* *sniff* n i thought we was cool T-T
LMAO you wont get shit offa me that easy ...

BigDubbDiesel
07-16-09, 7:13 pm
I just noticed this 1 lol i see how you are Dubb *sniff* *sniff* n i thought we was cool T-T
LMAO you wont get shit offa me that easy ...

haha yeah man im dyin for a new universal shirt. those bitches are siiiiiick

Ironjaw
07-16-09, 7:22 pm
they are given out 10 dude.... lol
no need teh knock a brotha out of the runnin XD personally the samples is what im dying for but then again thats 1st place ......

BigDubbDiesel
07-16-09, 7:27 pm
they are given out 10 dude.... lol
no need teh knock a brotha out of the runnin XD personally the samples is what im dying for but then again thats 1st place ......

im thinkin we need to "accidentally" hit herc with your car in the gym parking lot. you know, to even the playing field...

Ironjaw
07-16-09, 7:35 pm
I came back toda for chest i took it easy but as you bros who kno me well can guess i run volume thats how i do and how i grow..... ordering my stack offa DPS tonight with y buddy who wants to buy the new cuts.... he's excited as shit to get it too lol ..... ne way heres the skinny

Chest - Thursday

Incline DB Press
60x15
55x8
70x8
80x8
65x8
90x6
100x5
70x8
55x10

DB Press
70x10
65x8
100x6
80x7
80x5
80x5
60x8
65x7
70x10

Incline DB Flyes
30x15
40x10
40x8
40x12
45x10
45x10

Incline Bench (kept these light and focused on the stretch coming down )
135x10
135x6
135x8
135x8
155x5
155x5
155x7
155x5

Cable Flyes Overhead ss/ Under
35x10
30x10
40x8
25x15
30x10x8x10

everything was lightened up i felt my left shoulder drained halfway thru the W/O so i took a break stretched it to get some blood in it and kept on truckin ..... nothing hurt so i didnt stop for shit ..... i dont think ill be sore ffrom that kinda w.o but at least i got it in and i got some blood flushed into the chest .... so all in all with a drained shoulder it was a good day and no Dubb i will seriously cock block you from getting an easy win in this comp lol

Ironjaw
07-16-09, 9:44 pm
lol Its coming soon im excited and nervous .... gunna work straight thru this week and have friday as my rest day ...... tear this shit up come the 25th... depending on how my back feels i think tomorro will be another leg day then a shoulder day depening on how my shoulder feels.. if not then ill hit tris and some bis.... gunna see if i can get some advice from higa to prepare..... cuz im def not goin down without a fight for this 1

Toni69
07-17-09, 6:57 am
a lotta volume in that chest wo and thats good..but thinking of your shoulder. Glad no pain, but the early signs of fatigue still concern me. i think at this point its better for you to go high volume, mod-mod heavy weight, keeping the muscles, tendons and ligaments warm throughout as opposed to low volume, heavier wo's where you need shorter bursts of power and that can inflame the area more being the workload is heavier overall.

Where are your cable/machine type movements (besides flys), for more concentrated/isolation work? these type of smoother movements will provide more ease on the shoulder and help rehab it as well...it will help to somewhat protect too as with cables and machines, they are more shoulder friendly.

hjayss
07-17-09, 7:12 am
I came back toda for chest i took it easy but as you bros who kno me well can guess i run volume thats how i do and how i grow..... ordering my stack offa DPS tonight with y buddy who wants to buy the new cuts.... he's excited as shit to get it too lol ..... ne way heres the skinny

Chest - Thursday

Incline DB Press
60x15, 55x8, 70x8, 80x8, 65x8, 90x6, 100x5, 70x8, 55x10

DB Press
70x10, 65x8, 100x6, 80x7, 80x5, 80x5, 60x8, 65x7, 70x10

Incline DB Flyes
30x15, 40x10, 40x8, 40x12, 45x10, 45x10

Incline Bench (kept these light and focused on the stretch coming down )
135x10, 135x6, 135x8, 135x8, 155x5, 155x5, 155x7, 155x5

Cable Flyes Overhead ss/ Under
35x10, 30x10, 40x8, 25x15, 30x10x8x10

everything was lightened up i felt my left shoulder drained halfway thru the W/O so i took a break stretched it to get some blood in it and kept on truckin ..... nothing hurt so i didnt stop for shit ..... i dont think ill be sore ffrom that kinda w.o but at least i got it in and i got some blood flushed into the chest .... so all in all with a drained shoulder it was a good day and no Dubb i will seriously cock block you from getting an easy win in this comp lol

Lots of volume love it taking the right approach at this thing ...let me pick up my jaw..

Ironjaw
07-17-09, 9:53 am
a lotta volume in that chest wo and thats good..but thinking of your shoulder. Glad no pain, but the early signs of fatigue still concern me. i think at this point its better for you to go high volume, mod-mod heavy weight, keeping the muscles, tendons and ligaments warm throughout as opposed to low volume, heavier wo's where you need shorter bursts of power and that can inflame the area more being the workload is heavier overall.

Where are your cable/machine type movements (besides flys), for more concentrated/isolation work? these type of smoother movements will provide more ease on the shoulder and help rehab it as well...it will help to somewhat protect too as with cables and machines, they are more shoulder friendly.

not that many machine where im at .... been icing the hell outta my shoulder and i keep stretching .... as it is now still no pain and it isnt stiff either which is cool gunna stiff try and keep it outta most of my lifts for the time being .... but on that note very honored that you came and dropped by my thread ... very cool of ya

BigDubbDiesel
07-17-09, 10:00 am
im fucking anxious for the comp...killin shoulders today in preparation....ahhhh

Ironjaw
07-17-09, 10:06 am
ima hit legz again and put to good use of the info higa gave me

Ironjaw
07-17-09, 8:22 pm
Im spent .... like i really dont feel like moving tired... lol Hit legz today kept squats to a low rep range going real low and controlled to get a good working set outta today tried some fronts again but i still cant get the arm positioning down so i just bit the bullet strangled myself for a lil bit and did a few solid sets then ended the day with a car pull, well ne way heres the stats

Friday - Wheelz

Leg Ext (Pre Exhaust)
150x15
150x10
150x8 + 2 forced reps

Squats (Low Rep Range, Focused on Lowest Part of Movement)
185x5
225x4
225x4
245x3
245x3
275x4
245x5
245x4
225x5
225x4

Front Squats
Barx10
70x8
70x8
95x5
95x8
135x4(off balance)
135x6
135x5
135x5

Leg Press
90x15
270x10
360x12
450x10
450x6

Glute Kick Back Machine Thingy (idk it works hammies and gutes)
110x10
110x10
110x10
130x10

Seated Ham Curls
130x12
130x10
210x3
170x5
150x8
150x8
130x10
130x10

SLDL (done very slowly)
135x12
185x8
185x8

Car Pulls
700Ft (or so) x3

all in all good day every rep was done pretty much slowly focusing on the down movement except leg presses and the glut machine where i exerted force for the push part to practice exploding out each rep for the 25th

BigDubbDiesel
07-17-09, 8:26 pm
Im spent .... like i really dont feel like moving tired... lol Hit legz today kept squats to a low rep range going real low and controlled to get a good working set outta today tried some fronts again but i still cant get the arm positioning down so i just bit the bullet strangled myself for a lil bit and did a few solid sets then ended the day with a car pull, well ne way heres the stats

Friday - Wheelz

Leg Ext (Pre Exhaust)
150x15
150x10
150x8 + 2 forced reps

Squats (Low Rep Range, Focused on Lowest Part of Movement)
185x5
225x4
225x4
245x3
245x3
275x4
245x5
245x4
225x5
225x4

Front Squats
Barx10
70x8
70x8
95x5
95x8
135x4(off balance)
135x6
135x5
135x5

Leg Press
90x15
270x10
360x12
450x10
450x6

Glute Kick Back Machine Thingy (idk it works hammies and gutes)
110x10
110x10
110x10
130x10

Seated Ham Curls
130x12
130x10
210x3
170x5
150x8
150x8
130x10
130x10

SLDL (done very slowly)
135x12
185x8
185x8

Car Pulls
700Ft (or so) x3

all in all good day every rep was done pretty much slowly focusing on the down movement except leg presses and the glut machine where i exerted force for the push part to practice exploding out each rep for the 25th

solid bro...hey bring your car harness on the 25th, i got an idea for a photo shoot. haha

Ironjaw
07-17-09, 8:27 pm
cant it belongs to the gym i only own the "rope" and the car lol

Ironjaw
07-17-09, 8:32 pm
Well i ordered my stuff yesterday so my stak for this season will be as it always and usually is.....

Pak
M-stak
NSC (epicness)
Protein (of some Sort)
Uni liver
Omega (new to the stak)
Flex (this stuff is the shit )

hopefully my number will sky rocket as well as me get bulky lol

BigDubbDiesel
07-18-09, 11:12 am
Well i ordered my stuff yesterday so my stak for this season will be as it always and usually is.....

Pak
M-stak
NSC (epicness)
Protein (of some Sort)
Uni liver
Omega (new to the stak)
Flex (this stuff is the shit )

hopefully my number will sky rocket as well as me get bulky lol

yeah dude im going to pop 20 qwik energy before the log press like this guy

http://www.youtube.com/watch?v=9QDQH2qgNYs&feature=PlayList&p=0477A3970E67992A&playnext=1&playnext_from=PL&index=14

Ironjaw
07-18-09, 12:31 pm
lol ye i think ima try that today lol just w/o the log lol gotta wait till later tho unfortunately i got crap to do today >.>

J Wong
07-18-09, 12:39 pm
Good leg work!

Hey, where in Florida do you live?

Ironjaw
07-18-09, 1:57 pm
Port Richey its on the west side of Fl about an hr north of tampa if you take 589 .... but st pete is about the same distance south from here as well

Ironjaw
07-18-09, 3:21 pm
i noticed something.... thewidth i see alot of people using for a bb press is almost the whole width of the bar.... is that correct?? or is it just a matter of preference??? i guess i should do a search on the matter ... or maybe just look up a youtube vid lol but what do you guys think???


Peace,
-Jaw

J Wong
07-18-09, 3:44 pm
Port Richey its on the west side of Fl about an hr north of tampa if you take 589 .... but st pete is about the same distance south from here as well

Ah I see, I am in North Port... south of Sarasota.


i noticed something.... thewidth i see alot of people using for a bb press is almost the whole width of the bar.... is that correct?? or is it just a matter of preference??? i guess i should do a search on the matter ... or maybe just look up a youtube vid lol but what do you guys think???


Peace,
-Jaw

I would guess it is a preference.. I put my pinkys on the rings.

Ironjaw
07-18-09, 4:01 pm
ye see i have pretty long arms (which is the cause for many of my nicknames) so sometimes shouler width is too narrow and i saw wrath hittin presses real wide so maybe i should try it....see if i get a better result...

BigDubbDiesel
07-18-09, 4:50 pm
ye see i have pretty long arms (which is the cause for many of my nicknames) so sometimes shouler width is too narrow and i saw wrath hittin presses real wide so maybe i should try it....see if i get a better result...

yeah man highschool weightlifting i was doing thumbs from the smooth part in the middle...now i do index fingers on the line....long arms-->the wider you go--> less the bar has to travel

Ironjaw
07-18-09, 5:05 pm
true then im killing ROM ... ill fiddle with it ...

Ironjaw
07-19-09, 12:19 am
Lol i was listening to the screamo version of that by Throwdown song is funny .... anyway enough about preferences lets talk steel ... it was shoulders today which i was overall happy with since hurting it earlier in the week ... i felt pretty solid today no loss of strength or quick fatigue .... anyway here it is

Saturday - Shoulders

Side Laterals (Pre-Exhaust)
20x10
25x10
30x10
40x6
25x8

Seated BB Presses
135x10
135x7
135x8
135x5
155x5
155x4
155x5
135x10
185x3
135x5

Side Laterals (working sets)
25x12
25x10
20x15
30x8
30x8
40x5
25x8
25x6

DB Presses
45x12
55x10
55x8
60x10
70x8
70x5
80x0 (gassed did these too quick lol )

Timed Standing Presses (like log presses 60 sec)
100pds x21


Practice standing presses
70x15
70x10
90x8

Upright Rows On Smitty
85x12x10x8x8x8x10x12

Cable Crunches
82x20x20x15
87x15x15x8

Eliptical
5min on lvl 10

good day

Ironjaw
07-19-09, 12:50 am
LOL

DB Shrugs (volumous times lol )
60x20x15
65x15x10
80x12x8
60x12

Ironjaw
07-19-09, 12:51 am
and yes i know i went light idc ....lol they're too big as it is

BigDubbDiesel
07-19-09, 10:57 am
and yes i know i went light idc ....lol they're too big as it is

haha i need some traps like mass!!! solid presses bro

Ironjaw
07-19-09, 11:18 am
LOL ye you remember how they are

Ironjaw
07-19-09, 4:36 pm
arms day ... which is my most lax w/o day bc my arms are big enough for now and you wont hear me say that often about myself... but i see no point in uber arms and a tiny frame.... not saying im at all means tiny but you get my point... ne way here we go

Sunday - Arms/Abbz

Cable Crunches
82x20x20
87.5x15x20

BB Curls
70x16
80x12
90x8
100x5
100x5
70x8
90x6

Pushdowns W/ V bar
70x5x8x7x5
50x8x8x10x10x8
100x3
60x5x5
50x10

Rope Pushdowns
70x5x3

Various DB Curls
70x8
45x10
55x8
60x6
55x8

Ez Bar Curls
105x5x5x8x3
125x3x3x5

Skullies
70x10
80x8
90x5
100x3
80x5
70x5x7x4

CGBP
155x8x2
135x10x6x8x5x5x5

Side Bends
50x12x10x10
55x10x10
60x10x12x15

Cable Side Bends
30x20x15x10
50x10x10x12

Eliptical
lvl 10 for 4min
lvl 15 for 1 min

Ironjaw
07-19-09, 4:37 pm
im pretty sure i did 3 -5 more sets of abbz to that but i forgot the weight and reps i know 1 was deff like 110 -115 but idk reps lol

Ironjaw
07-19-09, 9:50 pm
a few vids from the past....

http://www.youtube.com/watch?v=CFj80egFzG0 -car

http://www.youtube.com/watch?v=b0x_KBnwMfY - Tire

http://www.youtube.com/watch?v=_Vy-jQl8Mb0 - Herc Shuffle XD

http://www.youtube.com/watch?v=tbACWUcPwm8 - The Dogg ...>.>

http://www.youtube.com/watch?v=SspSgF6QFW8 - Monkey see Monkey Do.... >.<

Amurai
07-20-09, 1:51 am
Looking strong in here. Get those leg numbers up a bit and you'll be solid.

Ironjaw
07-20-09, 10:00 am
Looking strong in here. Get those leg numbers up a bit and you'll be solid.

yeh i'm working on it ....

BigDubbDiesel
07-20-09, 10:21 am
a few vids from the past....

http://www.youtube.com/watch?v=CFj80egFzG0 -car

http://www.youtube.com/watch?v=b0x_KBnwMfY - Tire

http://www.youtube.com/watch?v=_Vy-jQl8Mb0 - Herc Shuffle XD

http://www.youtube.com/watch?v=tbACWUcPwm8 - The Dogg ...>.>

http://www.youtube.com/watch?v=SspSgF6QFW8 - Monkey see Monkey Do.... >.<

haha dude i was watchin those last night...."not even close" those kids were squattin all wrong hahaha

Toni69
07-20-09, 10:21 am
a few vids from the past....

http://www.youtube.com/watch?v=CFj80egFzG0 -car

http://www.youtube.com/watch?v=b0x_KBnwMfY - Tire

http://www.youtube.com/watch?v=_Vy-jQl8Mb0 - Herc Shuffle XD

http://www.youtube.com/watch?v=tbACWUcPwm8 - The Dogg ...>.>

http://www.youtube.com/watch?v=SspSgF6QFW8 - Monkey see Monkey Do.... >.<

very cool vids. I always wanted to give that stuff a go to see how I would do...if I could do. ;)

Ironjaw
07-20-09, 10:25 am
haha dude i was watchin those last night...."not even close" those kids were squattin all wrong hahaha

lol Monkey see monkey do.... ah good times



very cool vids. I always wanted to give that stuff a go to see how I would do...if I could do. ;)

you could do it .... im sure of it

Ironjaw
07-20-09, 9:57 pm
Well This is the second time i pos this bc i pressed back for some reason .... overall great back day some lift seemed real light and i like that ... on the odd side of things i was stretching and i noticed i got fresh stretchmarks on the side of my left lat im not ure if i like that or not.. i mean dont get me wrong idc about stretch marks but this 1 seems a tad off ... idk y ... but ne way here it be/.

Monday - Back

Pullups
x10x10x10x8x5

Pulldowns
120x10x10
140x8
200x3 - Start of Drop Set
180x3
160x4
140x6
120x8 -end
120x8x6
140x5x5x7

BB Rows
135x10x10
155x10x8x8
185x8x8x6
225x5+1 (Pr) i think....
185x8x5
155x5x8x10
135x20

Low Rows
90x12
100x10
120x8x6
140x6
200x4
180x5
140x8x5x5x4

DB Rows
70x10
80x10x8
90x8x5
100x5x5x5x7

-Added Quick Dropset Of PullDown To Keep Blood In Lats-

Grapplers (i think this is what they're called learned um from POWERFREAK, wonder where he's at now)
135x8x5x5

-felt um too much on front delts so i called it-

Lower Back Machine (IDK WHAT IT'S CALLED LOL SO SUE ME)
90x15
120x10
130x8
150x5x8

Calf Raises (cuz my partner doesn't know when it's time to go the hell home he's like hold on i gotta do a few more sets a abbz ... >.>

135x12x10x10
185x10x10x10

-Done

Vaze_06
07-20-09, 10:06 pm
loll... hey, at least u have a dedicated training partner.. i have yet to find someone who wants to train with me ahah.
great work out and congra on the PR

Ironjaw
07-20-09, 10:07 pm
loll... hey, at least u have a dedicated training partner.. i have yet to find someone who wants to train with me ahah.
great work out and congra on the PR

lol ye tru but he's a model so most of the time hes workin arms or abbz .... welll he work abbz everyday >.> LMAO and thanx

Ironjaw
07-20-09, 11:23 pm
as Im sittin here eatin dinner lol which happens to be sum almond and sum fruit pancakes lol i cant wait for wednesday night to thursday cuz depending on when i get my supps in is when i do leg day ... which will be jam packed ... thinkin a splittin it like dis

5min Stretch

Squats
Front Squats
DL
Sled Pulls
Car Push

lol the more i think about it the more im excited to get to it

Hercules
07-20-09, 11:37 pm
Go ahead and train hard tomorrow; use all that energy up. I'll need all the advantage I can get on Saturday morning!

Nice vids. That dog had it out for you, man.

Ironjaw
07-20-09, 11:43 pm
Go ahead and train hard tomorrow; use all that energy up. I'll need all the advantage I can get on Saturday morning!

Nice vids. That dog had it out for you, man.

lol i wont go easy on ya and thats gunna be wedneday cuz i get my supps in then ... ahaha...you should know better than that tho Herc gimme 30min and ill be back in the fray lol ....

J Wong
07-20-09, 11:45 pm
I never realized you were massmonster.

Ironjaw
07-20-09, 11:51 pm
I never realized you were massmonster.

hahahahaha who let the cat outta the bag??

J Wong
07-20-09, 11:53 pm
hahahahaha who let the cat outta the bag??

I watched your videos haha. I recognized you from past videos.

Angst
07-20-09, 11:59 pm
I'm subbed bro, so what's the plan? when's ur next show?

Ironjaw
07-21-09, 12:19 am
I watched your videos haha. I recognized you from past videos.

Lol i wish i could still do this tho ....
http://www.youtube.com/watch?v=7j0PZTi29HM
it was my 505 but im still in "out of shape" mode lol


I'm subbed bro, so what's the plan? when's ur next show?

hahaha im too broke to do a show but if i get a job sometme soon i will be sarting back up in march ... and in the event that this will come true and i got enough dough i will be doing the Tampa Classic

AZN-BEEF
07-21-09, 8:03 pm
subbed bro

Ironjaw
07-21-09, 8:13 pm
subbed bro

glad to have ya

Vaze_06
07-21-09, 8:20 pm
Lol i wish i could still do this tho ....
http://www.youtube.com/watch?v=7j0PZTi29HM
it was my 505 but im still in "out of shape" mode lol

sick... and why are u in ''out of shape'' mode??! get your ass moving and get back in shape young man!

Ironjaw
07-21-09, 8:42 pm
Chest today ...overall felt good inclines felt light and i think i can start raiing the "bar" so to speak .... finally gettn back into the thick of it raising the numbers back to where they were ....

Tuesday - Chest

DB Flyes on 30% Incline
45x8
55x8
65x8

Incline Bench
135x10
155x8x8
185x6
225x3.5 (almost had 4 but i just couldnt lock it )
185x5
165x6
155x5
135x10

Incline DB Presses
60x10
80x8x6x8
90x5
70x7x7x8
75x8x8x5
100x3
80x8

Machine Push Presses
150x10x8x8x8
120x8x8x8x8

Cable Crossovers Mix (Bottom + Top)
35x12 for 4sets
45x5-8 for 4 sets
30x20

abb crunches
120x15
90x20x20

Ironjaw
07-21-09, 9:49 pm
LOL

after the Crossovers i Super Setted Pushups till failure... ye those sucked ....

J Wong
07-21-09, 9:54 pm
Great chest work!

Ironjaw
07-21-09, 9:58 pm
Great chest work!

thanx i was hoping for a 5 set of the 225 but im still happy with the 3 ... felt good to get in some presses that are painless

Ironjaw
07-22-09, 10:25 am
todays a no go without the supps.... so i must wait till ups gets here ..hopefully its soon lol then the fun starts

Vaze_06
07-22-09, 10:45 am
todays a no go without the supps.... so i must wait till ups gets here ..hopefully its soon lol then the fun starts

i'll be praying... hahahaah

nice chesticles work out

Ironjaw
07-22-09, 10:53 am
lol thanx .... and ye their sore atm ... lol

BigDubbDiesel
07-22-09, 4:35 pm
todays a no go without the supps.... so i must wait till ups gets here ..hopefully its soon lol then the fun starts

i actually changed the shipping label to my address in orlando, gotta love working at UPS, hahahaha

Ironjaw
07-22-09, 8:04 pm
I got Them In ... and Oh Did i get a epic day in ...will post in a bit

BigDubbDiesel
07-22-09, 8:21 pm
I got Them In ... and Oh Did i get a epic day in ...will post in a bit

haha dude lets hear what you got....and lets see the pain today

Ironjaw
07-22-09, 9:30 pm
Teknopathetic... most epic JSRF song there is .... and it helped me conquer squat today... i got in the goods ran to my buds house gave him his junk he ordered downed mine and to the gym we went.... and i gotta say .... FUCKIN EPIC... nuff said here we go

Wednesday - Wheelz

Stretches 5min

Squats
135x8
225x5
245x5
275x3
315x1
325x2 (i have gotten higher but PR for where im at now... only received a bit a help on 2nd set to stablize)
245x6x5x5
225x6x6x5x3
200x5x5
185x8x8
135x10

Front Squats (Got um Down and oh do i luv these bad boyz)
95x10 (for form check)
135x8x8x5
155x5x5x5
185x4 (lst a bit o balance on the 5thset and fell backwards but the 5 was min lol
155x5
135x8x5x5

Car Push (helluva lot harder than pulls)
500-700ft x5

Leg Ext (finisher )
90x12
120x10
150x10x6x6x8

-I was gunna finish with deads but my back, Legz and coincidentally a guy at the gy had a conference to cock block that attempt lol .... but seriously i was spent... my legz were and still are on damn fire lol time to pop sum nsc and uniliver and kick back for an early day tommorrow of light shoulders and maybe some deads dependin if im not fried from the waist down lol

AZN-BEEF
07-22-09, 10:01 pm
solid work brother! keep it up!

Ironjaw
07-22-09, 10:16 pm
solid work brother! keep it up!

Thanx i plan on it.... next leg day im gunn try reppin 275 out ...move up there solid like

Angst
07-22-09, 10:22 pm
Ohh man what a horrible session... lol i'm just playing.
Its always fun to do squats and front squats in the same workout..... and car push

Hercules
07-22-09, 10:37 pm
Very nice. All those squats are good practice... practice for squatting down and wiping up your very own tears when I kick your ass on Saturday morning! They're also good for bending down and picking daisies. Hehehehe...


Dude, I am so looking forward to this event. It'll be good to have you join us again.

Ironjaw
07-22-09, 10:39 pm
Very nice. All those squats are good practice... practice for squatting down and wiping up your very own tears when I kick your ass on Saturday morning! They're also good for bending down and picking daisies. Hehehehe...


Dude, I am so looking forward to this event. It'll be good to have you join us again.

HAHAAHAHHAA YOU GOT JOKES OLD MAN????? lol but ye it's great to be back and to be able to train wit my buddies again

Ironjaw
07-23-09, 10:31 am
Ohh man what a horrible session... lol i'm just playing.
Its always fun to do squats and front squats in the same workout..... and car push

ye it was a horrible session .... so horrible that i couldnt get outta bed properly this morning lol...so damn sore....>.>

and i just realized how many pills im poppin 1st meal lol

pak
flex
omega
uniliver
NSC ...... i think ima take out uniliver for 2nd meal .... lol cuz its too much

Ironjaw
07-23-09, 1:42 pm
Well today was shoulders got in early because my over excited partner (MassGuy) wanted to try out cuts... i think the hype of taking it over ruled what it actually did for him lol .... he was all over the place doing 2 sets of cardio tris bis abbz and shoulders ... told him to lay off the crack .... >.> lol
but ne way light shoulders today off tomorrow legz are smoked as well as my lower back which feels a little better now probably bc of flex lol


Thursday - Shoulders

Seated BB Presses
135x8x8x8x5x5x5x6x5x6x8x10x4
155x8x8x6x5x5x5x5x4x4x6
185x3x3
225x1x0* (PR it came up real nice i was suprised but 2nd set wasnt any good lol )

DB Presses
45x10x10
50x10x10x10

Side Laterals
25x10x10x8x8
30x8x8x8x5x6
40x8x5

Machine Presses
100x8x8x8
90x8x8x8

Calf Raises
135x10x15x12x12x10x10x8x5


-What was entireely funy was the fact my sister came with me today who's like my daughter actually considering i raised her , and kinda still doing so .... but this 8 yr old lil girl tells me that she wishes she was older so she could use the weights in the gym .....I almost fell off my chair .... hahahahaaha another gym junkie in the midsts

Vaze_06
07-23-09, 9:28 pm
congra on the PR! now 3 pies =)
nice and cute about the lil girl ... maybe a future freak lol

Ironjaw
07-23-09, 9:44 pm
lol ye im sure shes gunna be inthe gym for whatever reason that may be idk,.....

Toni69
07-23-09, 10:09 pm
congra on the PR! now 3 pies =)
nice and cute about the lil girl ... maybe a future freak lol

nice! I love when my son is amazed or sits in awe as he watches me train..just cool cause he sees me push through when its hard and I only hope that he learns to never give up on the things he wants, even if its hard..to jusst focus and push through. Kids today are lazy and got it too easy. I like seeing kids playng sports and working hard...I always tell my son, Justin, “Problems are to the mind what exercise is to the muscles, they toughen and make strong and a strong mind recovers a tired body”...he laughs now...but he will get it one day, lol.

solid stuff in here man...likin it. Your volume is nuts though...all good, but still nuts, lol.

Ironjaw
07-23-09, 10:25 pm
nice! I love when my son is amazed or sits in awe as he watches me train..just cool cause he sees me push through when its hard and I only hope that he learns to never give up on the things he wants, even if its hard..to jusst focus and push through. Kids today are lazy and got it too easy. I like seeing kids playng sports and working hard...I always tell my son, Justin, “Problems are to the mind what exercise is to the muscles, they toughen and make strong and a strong mind recovers a tired body”...he laughs now...but he will get it one day, lol.

solid stuff in here man...likin it. Your volume is nuts though...all good, but still nuts, lol.

Lol i can guaruntee you one thing ... im def not all there when it comes to my w/o's lol
but i agree kids these days rather sit inside and wither away in front of a tv playing video games than get a pick up game of street ball..... idk how people do it.... im home for resting for saturdays meet and im still going nuts but again....thats just me

BigDubbDiesel
07-24-09, 10:37 am
got any home remedies for hands? thinking about dunking them in ice water

Ironjaw
07-24-09, 10:48 am
you mean as for pain??? lol i have nerve damage in mine so they get numb alot ... but i would say rub them out .... depends where the pain is.... usually if i get alot in the middle of the hand i massage the meaty part between the thumb and palm anything menthalated works well as well but the stuf we use is bruheria kinda junk so im not sure whats in it lol

Ironjaw
07-24-09, 3:30 pm
sittin here wit nutin tpo do is drivin me up the wall and then some

BigDubbDiesel
07-24-09, 3:44 pm
sittin here wit nutin tpo do is drivin me up the wall and then some

hah watch some WSM vids

Ironjaw
07-24-09, 4:13 pm
Eh... i have lol times crawling.. gunna go out for now...

Ja Na,
-Jaw

Ironjaw
07-25-09, 8:48 pm
I realized from today's ABC Strongman Event how much i like strongman, and how much i need to train harder... alot of thing that happened today should not have... i think the 201 log shoulda been a go for me since 195 wasnt all to hard and i need to be able to move with more pressure for farmers..... the 2 step drop bullshit wasnt workin for me... and when we dropped down in weight i think i shoulda moved faster.... i mean my buddy wit a jacked up foot beat my time...

So here it Concludes..... This journey is going to interlope with strongman training......im going to see if i can get a log somewhere and possibly some atlus stones... enough Bullshit

Im going straight up Ape Escape training .....

And in the famous words of the Queen "Buckle Up For Saftey Motha F***a"

Vaze_06
07-26-09, 10:41 am
hey! what your language... we have young kids in here... j-k!
kick that strongman training's ass

Ironjaw
07-26-09, 11:56 am
hey! what your language... we have young kids in here... j-k!
kick that strongman training's ass

Will do boss lady

Ironjaw
07-26-09, 6:54 pm
Ight so against my better judgement the bruiser bros. aka me and my bashed up training partner massguy headed to the gym to toss some weight .... despite his foot being purple and my hand missing a chunk out of it lol on top of us being way to sore to descibe.... ne way i hit chest because my back was not gnna be touched today and legz were outta the question cuz my shins and calves were on fire lol anyway i didnt do many exercises but i sat on um for a bit....cuz no1 was at the gym lol

Sunday - Chest

Incline Bench
135x8
155x8
185x8
225x5
245x1
255x1
265x1( all the 1 reps are PR's lol)
185x5x3x3x4x5
165x5x6
155x5x7x5x8
135x15x5x8x6x5x5

Cable Crossovers
30x20x20x25x20
35x20x20x20

Pullovers
60x5x5x4(wasnt feelin um hence the lame reps and weight)

DB Flyes
45x5x5x5x8x7x5
40x8x5
50x5x7x5x5x8x6

Thats all she wrote ..... didnt wanna do DB presses bc for some reason they grinded my hand when flyes and bench didnt lol ... idk ne way heres 2 epic pics of me from yesterday lol

http://s613.photobucket.com/albums/tt215/Onemorerep/?action=view&current=IMG_5330.jpg -Keg Load

http://s613.photobucket.com/albums/tt215/Onemorerep/?action=view&current=IMG_5339.jpg -Tire Flip

Vaze_06
07-26-09, 7:39 pm
sore body, missing some skin and still hitting PRs... well bro, u are a sick guy! cant get a better compliment than that!
good luck tomorrow, if u are stuck in bed.. dont wonder why!

Ironjaw
07-26-09, 7:50 pm
sore body, missing some skin and still hitting PRs... well bro, u are a sick guy! cant get a better compliment than that!
good luck tomorrow, if u are stuck in bed.. dont wonder why!

Lol ye, and thanx i try ... i was like fuck it im here, i took an m-stak, i gotta make today worth something...lol

gunna try for squats tomorrow cuz my back im sure is still gunna hate me lol and im shaky on my grip atm to do any arm w/o's so we will see

Vaze_06
07-26-09, 8:08 pm
Lol ye, and thanx i try ... i was like fuck it im here, i took an m-stak, i gotta make today worth something...lol

gunna try for squats tomorrow cuz my back im sure is still gunna hate me lol and im shaky on my grip atm to do any arm w/o's so we will see

bro.... ever heard of the word ''Rest''... a quick definition ...
Rest: Peace, ease, or refreshment resulting from sleep or the cessation of an activity.
sick right!!! u should try it =p
i promise it wont kill u hehe

or....

second option: cardio =]

Ironjaw
07-26-09, 8:26 pm
bro.... ever heard of the word ''Rest''... a quick definition ...
Rest: Peace, ease, or refreshment resulting from sleep or the cessation of an activity.
sick right!!! u should try it =p
i promise it wont kill u hehe

or....

second option: cardio =]

On a bulk cardio FTL lol and i had my rest day friday it drove me nutz ... i appreciate your concern tho ... lol an believe me this is nothing you shoulda say my log when i was preparing for my NPC show hahahahaha i was on 40-50 g of carbs still DL'in 405 and squattin in the 3's lol im just a person who no and cant doesnt apply to ... they used to refer to me as the volume demon =P ....

Vaze_06
07-26-09, 9:04 pm
On a bulk cardio FTL lol and i had my rest day friday it drove me nutz ... i appreciate your concern tho ... lol an believe me this is nothing you shoulda say my log when i was preparing for my NPC show hahahahaha i was on 40-50 g of carbs still DL'in 405 and squattin in the 3's lol im just a person who no and cant doesnt apply to ... they used to refer to me as the volume demon =P ....

well good to know.. i'm known as the devil woman, so if u wanna argue with me... better hold your grown and have good arguments cauz im good at kicking asses ... thats why my journey is 1/3 work outs and 2/3 BS hehehehe

Ironjaw
07-26-09, 9:13 pm
well good to know.. i'm known as the devil woman, so if u wanna argue with me... better hold your grown and have good arguments cauz im good at kicking asses ... thats why my journey is 1/3 work outs and 2/3 BS hehehehe

hmmm i see... but may i point out ground is spelled this way...... lol and on that note if yu wanna actually make the trip down here, your more than welcome to try and kick my ass lol ....

Vaze_06
07-26-09, 9:18 pm
hmmm i see... but may i point out ground is spelled this way...... lol and on that note if yu wanna actually make the trip down here, your more than welcome to try and kick my ass lol ....

shhhhhhhhh... the lady is tire and sleepy... i have been playing Bejeweled 2 while watching F1... i need a life... ahahaha or fuck it, my no-life is to damn worth it!

aah come on bro! thats to damn easy... at least make it seems as if i had to work for it!
oh and i never try.. i always do ;p

Ironjaw
07-26-09, 9:43 pm
shhhhhhhhh... the lady is tire and sleepy... i have been playing Bejeweled 2 while watching F1... i need a life... ahahaha or fuck it, my no-life is to damn worth it!

aah come on bro! thats to damn easy... at least make it seems as if i had to work for it!
oh and i never try.. i always do ;p

LMAO bejewled is addicting lol and no life FTL and you will work for it if you think TRYING to kick my ass will be easy ... cuz 1st theres a very long plain trip involved then a hunt to find sum1 you've never seen b4 ... im quite curious to how you wil find a person whose face has never crossed your eyes.... but i might be suprised lol ....

Vaze_06
07-26-09, 10:08 pm
LMAO bejewled is addicting lol and no life FTL and you will work for it if you think TRYING to kick my ass will be easy ... cuz 1st theres a very long plain trip involved then a hunt to find sum1 you've never seen b4 ... im quite curious to how you wil find a person whose face has never crossed your eyes.... but i might be suprised lol ....

ahah, thats cauz u dont know me .. yet.. lol im good for surprises hehe
if u did, u would start doing some extra sets and reps of squats... your ass is kinda flat and soft.. i didnt wanna mention it but since we are talking about kicking ''asses''... yeah, sorry bro! =)

Ironjaw
07-26-09, 10:13 pm
ahah, thats cauz u dont know me .. yet.. lol im good for surprises hehe
if u did, u would start doing some extra sets and reps of squats... your ass is kinda flat and soft.. i didnt wanna mention it but since we are talking about kicking ''asses''... yeah, sorry bro! =)

ROFL random flat and soft .... i dont remember getting fondled by anybody lately...

Ironjaw
07-27-09, 11:38 am
thanx to vaze we got off the subject ... ne way chest is pretty sore atm ... its no wonder considering i spent at least 20 sets under the bar and popped some volumous flyes DB and cable ..... but despite that im gunna check the measurements again today to see whats increased and what hasnt... hopefully we got more of the former than the latter .... but we will see .. ne way

Ja Na,
-Jaw

BigDubbDiesel
07-27-09, 11:40 am
thanx to vaze we got off the subject ... ne way chest is pretty sore atm ... its no wonder considering i spent at least 20 sets under the bar and popped some volumous flyes DB and cable ..... but despite that im gunna check the measurements again today to see whats increased and what hasnt... hopefully we got more of the former than the latter .... but we will see .. ne way

Ja Na,
-Jaw

haha damn bro 20 sets aint fuckin around, i got chest and cardio today...keep it up man, glad you're back with us

Ironjaw
07-27-09, 11:41 am
haha damn bro 20 sets aint fuckin around, i got chest and cardio today...keep it up man, glad you're back with us

glad to be back D

Ironjaw
07-27-09, 10:14 pm
ight so i went in iffy on what i as gunna do today my lats and LB was sorta sore so i went in thinking on legz.... ye ....so i was doing arms ...LOL did a couple reps of legz and i was like no... ill wait a bit longer ...besides all the wannabs were in the gym today ...which killed the vibe...consideing alot of um stole the shit me and my training partner were using... im kinda glad im not the hothead i used to be back in the old days cuz i got really irritated with all the inconsiderate ppl today but ne way here it be all volumous an shit just how i like it

Vbar Pushdowns
70x5x5x5x6x8
60x6x6x7x8x8x8x7
50x10x10x8x8x12x10

EZ bar curls
65x10x8x8x8x5x5x6x7

flat bar curls
70x8x8x8x10
80x8x8x5x7

DB Hammers
55x5x5x8x10x5x7
45x8x6x5x7
35x12x10

Skullies
70x8x8x8x5x5x6
80x5x5x5x5x4

DB Curls
40x8x5x5x6x7

Rope Curls
50x7x5x5
35x5x5x5

ye thats about it ...i think i hit some machine curls in there but idk lol my grip was interfering with me going heavier so i kept it all light and my tris were a lil burnt from ches lol ... on a good note i talked to the gym owner today and he's gunna see if he gets an discounts on strongman equiptment i told him to focus on atlas stones and logs so we might be gettin those soon ... lol stoked

Tempus
07-27-09, 10:41 pm
Good looking workout bro. I bet you had a wicked pump going.

Ironjaw
07-27-09, 10:42 pm
Good looking workout bro. I bet you had a wicked pump going.

ye my forearms were exploding from the hammers

Ironjaw
07-28-09, 10:14 pm
Legs today was kinda pissed in the beginning cuz i had to wait for this moron to stop doing shrugs on the only rack in the gym when he can do the same junk with a smitty ..... but i kept my cool just did some ext and ham stuff while i waited .... >..> a long time lol ne where here it be

Tuesday - Legz

Leg Ext
90x15x15
110x12x10
130x10

Seated Ham Curls
110x10x12x10
130x10x6x8x8

Squats
135x6
225x5
245x4
275x2
315x1
335x0 ....( T-T)
225x5x5x5x5x3
245x5
275x3

Leg Press + 2 Resistance bands
2piesx12x10 (per side)
3piesx10
4piesx10
5piesx8
6piesx5

-tried to do fronts but i didnt have ne lifting straps which i usually borow from the manager of the gym so i couldnt get um done cuz form on those isnt my strong point lol and the straps are the only way can do um right lol so thats was about it for the day .. prety crappy but oh well

Angst
07-29-09, 10:46 am
There sure are a lot of morons out there. I've seen people loading up the bar for shruggs, then walks around and talk to people, come back and stand in front of the bar for a second, then walks around and talk to people again, then finally come back to the bar and strip the weight off... then walks away.
For the front squats, do you grab the bar with your elbows pointing forward or do you do it Ronnie Coleman style?

Ironjaw
07-29-09, 10:53 am
There sure are a lot of morons out there. I've seen people loading up the bar for shruggs, then walks around and talk to people, come back and stand in front of the bar for a second, then walks around and talk to people again, then finally come back to the bar and strip the weight off... then walks away.
For the front squats, do you grab the bar with your elbows pointing forward or do you do it Ronnie Coleman style?

cant do either lol so i use lifting straps to hold it up ..... the weightlifter style kills my wrists and i can get pasted 145 doing it and i think my arms ar to short ronnies way cuz 1 hand is always just hanging on by a thumb lol and idk my balance gets off that way ... was talking to higa monster about it and he says hes the same way

Vaze_06
07-29-09, 11:00 am
yeah yeah... its always easier to blame the others than yourself! Looser!
at least u had a nice beach boy's day and nicely killed your legs... its ok. I forgive u =)

Ironjaw
07-29-09, 11:46 am
lol if your talking about arms its was the only thing i could do since my lats and erectors were still fried from the strongman .... i actually hate doing arms since thats all i used to w/o when i started lol they are prolly gunna sit at 18in for a while ...

Vaze_06
07-29-09, 1:28 pm
ah... bro.. no need to hide your true feelings! its ok u know, u can admit it! u love training those guns! in fact u always take a second and look at them in the mirror whenever u have the time...
ok... idk if i should say it in here.. but i know u like to kiss them goodnight before sleeping!! sorry bro.. how do i know it?! your favorite teddy bear told me heheheheheheh

Ironjaw
07-29-09, 1:32 pm
ah... bro.. no need to hide your true feelings! its ok u know, u can admit it! u love training those guns! in fact u always take a second and look at them in the mirror whenever u have the time...
ok... idk if i should say it in here.. but i know u like to kiss them goodnight before sleeping!! sorry bro.. how do i know it?! your favorite teddy bear told me heheheheheheh

lol i think this is a portrayal of vaze herself .... and as i look around the joint now i dont see anything resembling a bear other than yours trully so um vaze you wanna come out and just say it now ??? that your really girly inside and you a postergirl for pink??? lol and if i attend to any bodypart more it's have to be legz.... hence why i use bands supersets and high volume.... but getting back on track from this side venture im out to get my classes set up for school today i might hit the gym i might not .... depends...

Vaze_06
07-29-09, 2:04 pm
lol i think this is a portrayal of vaze herself .... and as i look around the joint now i dont see anything resembling a bear other than yours trully so um vaze you wanna come out and just say it now ??? that your really girly inside and you a postergirl for pink??? lol and if i attend to any bodypart more it's have to be legz.... hence why i use bands supersets and high volume.... but getting back on track from this side venture im out to get my classes set up for school today i might hit the gym i might not .... depends...

AHAH!!!
sure bro!! im absolutely the chicky chick prototype!
but... we have to go shopping for some pinky shirt cauz i only have one and wear it once a month... tho i dont know abou u, but i would prefer training or some boxing/muay-thai... your call =]
are u setting yourself up to get your ass kicked?! lol
have a nice day

Ironjaw
07-29-09, 2:17 pm
as much as you wanna dream u can but ill spar with u in some thai.... you just needa come down here

BigDubbDiesel
07-29-09, 3:47 pm
you guys make me sick....jaw you better get on the weights, haha i was going to deads today but my fucking erectors are still cashed....dont think i could pull 135 off the ground, lol

Ironjaw
07-29-09, 6:55 pm
you guys make me sick....jaw you better get on the weights, haha i was going to deads today but my fucking erectors are still cashed....dont think i could pull 135 off the ground, lol

im doing heay deads tommorrow bro i just had alot on my plate today withgetting set up for school and all ...

Ironjaw
07-30-09, 3:59 pm
back day today ..... gunna try a big DL today got my straps yesterday .. since my grips tweakin lately, gunna go for some Pr's then chest or shoulders friday

Vaze_06
07-30-09, 4:15 pm
have fun and kill it

AZN-BEEF
07-30-09, 6:24 pm
have fun and kill it

X2!

Ironjaw
07-30-09, 6:46 pm
have fun and kill it


X2!

thanx you two i definitely will...leaving now

Ironjaw
07-30-09, 10:39 pm
Been thinkin alot lately and i decided to start up a thought page... its one of those things that you needa put down on paper... or in this case web page to grasp fully .. ive decided to resurrect my old training ... i found the old log from the old days hahaha Dubb may remember some of those types of training days ... but in the real i needa get back to where i was and get outta this nub shit .... i gave up who i was for all the BS that was trailing it... both on here and in my life.. i gotback on and started fresh ..tho i was still training i wasnt pushing it like i used to ... something i gotta get into focus... slowly im coming back and maybe thats the best way but as always im too imaptient to leave shit to a "safe" speed... so im changing up the w/o routine... about every 6-8 days i DL every 4-5 days i train legz...hoping to leave DL days at least 3 days from legz or on leg day... gotta write it up tonight but im hoping i can tweak it enough to work ... but enough of this shit heres the session

Thursday - Back

Pullupsx10x8x5

Pulldowns
120x10x6x6
140x5x10x8x5x6
160x5x5

DL (all reps stop and go )
135x6
225x6
315x5
405x3
450x0 (kinda dissapointed but it was fine better than last time)
350x8

BB Yates Rows
135x8x8x10
155x6x8x5
185x8x8
225x5x5x6

1 arm DB rows
70x8
90x10
100x10x10 (happy with these PR for reps but its the heaviest dbs in the place sadly)

Kroc rows (was lookin for 20reps but i was spent by the time this came around kinda pissed me off)
55x12x10
45x10x15
40x12x10x8

-i did a low row but i think it was for shit reps and maybe 2 sets so no point posting it as a w/o set ... my mp3 pissed me off bc it decided to bust when i got to the gym even tho it was working like 20 min before ... really pissed me off but ... i guess fuck it... wanted to do another set of DL but someon was waiting for the bar so i wrapped it up ... oh well im settin my eyes on legz for saturday again i should be good to go by then .. we will see

Vaze_06
07-30-09, 11:05 pm
your thoughts huh? bro.. i dont think make-up, hair, shoes and fashion is very appropriate in here... ahah Just-Kidding!! looking forward (and no, its not my specialty!)
hey i feel u on the mp3.. i have killed a couple of mp3 and ipod -_- lol
tho i wouldnt be too pissed with yourself, u did smoke your back nicely. still a strong lil guy!

Ironjaw
07-30-09, 11:15 pm
your thoughts huh? bro.. i dont think make-up, hair, shoes and fashion is very appropriate in here... ahah Just-Kidding!! looking forward (and no, its not my specialty!)
hey i feel u on the mp3.. i have killed a couple of mp3 and ipod -_- lol
tho i wouldnt be too pissed with yourself, u did smoke your back nicely. still a strong lil guy!

its up .... link in the sig ...... and thanx i guess

BigDubbDiesel
07-31-09, 11:00 am
i remember the old days...when you were killin it and i was only squattin 225...haha its game time man, no more fucking around, your drive is going to keep me motivated at this end. im gettin my squat over 400, bench over 300, and dl over 500 before the years over. fuck it, no excuses.

congrats on the win, now you can drink outa your new shaker cup in your strongarm -t like me, haha

Ironjaw
07-31-09, 4:13 pm
Ye i aint stoppin here im bringin back the sick w/o's i got time today to set up a 16 day split ... strongman days are gunna be on sats or suns... like higa had suggested to me ... no 1 has a damn keg tho and the dump wont give me a tire for liability purposes ... idk whats the liability really i cant put a tracker tire on my P.O.S car seriously .... ne way ill post the w/o in a bit i was happy wit today shoulders really pulled 1 in for me .. even tho we were there 2 damn hours >.> adams really gettin outta hand with his long ass training days .. sometimes enough is enough lmao ....

Ironjaw
07-31-09, 4:43 pm
Lats are sore which is a good thing atm cuz yesterdays w/o was leaving a bad taste in my mouth ... but its w.e shoulders today ... either strongman day tommorrow or legz ... maybe lol ....

Friday - Shoulders

Seated BB Press
135x8x5
155x7
185x5
225x0x1
185x4x4x5x4x3x5x4
175x5x4
155x5x5x6
135x8x8

Side Laterals
30x8x10x8
35x8x8x8

Military strict press
135x5x8
155x5x7
175x1
185x0
135x5

Shrugs
135x15
185x10x8x8
225x5x8x8
315x5x5

Grapplers
1piex5x5x5x5x8x4
1pie+25x5

15min eliptical lvl 10 for 10 min lvl 15 for 5min

-Done and spent lol i think i may have done a lil more than 20 sets of bb presses but im not sure so i left it lol

C.Coronato
07-31-09, 5:03 pm
Looking real good IronJaw. How did you like the competition?

Ironjaw
07-31-09, 5:42 pm
Looking real good IronJaw. How did you like the competition?

it was fun and just what i needed so im gunna compete in strongman ... from what i hear theres 1 going down in october/ november time in orlando so ill probably be competing in it

Vaze_06
08-01-09, 2:35 pm
decent pressing SoftJaw... sorry i mean IronJaw!

Ironjaw
08-01-09, 2:36 pm
dont hate bo peep ... lol

Vaze_06
08-01-09, 2:38 pm
dont hate bo peep ... lol

i dont... life is to short to be wasted hating people... i'll go train instead =)

Ironjaw
08-01-09, 5:20 pm
i dont... life is to short to be wasted hating people... i'll go train instead =)

you do that .... cuz one of these day ya gunna end up trainin with me ... and i expect you to keep up ;)

Vaze_06
08-01-09, 6:01 pm
you do that .... cuz one of these day ya gunna end up trainin with me ... and i expect you to keep up ;)

yeah yeah yeah... u'll make me go balls to the wall, push my limits and make it so intense i'll pussy out (maybe puke) and never train about cauz i aint made for lifting... sure bro, guys are very good for talking smack! keep it up, maybe some day i'll believe u ;)

Ironjaw
08-01-09, 6:38 pm
yeah yeah yeah... u'll make me go balls to the wall, push my limits and make it so intense i'll pussy out (maybe puke) and never train about cauz i aint made for lifting... sure bro, guys are very good for talking smack! keep it up, maybe some day i'll believe u ;)

lol i dont remember saying any of that ... you prepare that lil anecdote yourself there??? lol

Vaze_06
08-01-09, 7:03 pm
lol i dont remember saying any of that ... you prepare that lil anecdote yourself there??? lol

no.. its more like a suggestion, question... hope?! would be sad if u didnt deliver!
and if my dad wasnt able to make me quit lifting, i doubt u'll be able to
tho hopefully that aint your goal ahah

Ironjaw
08-01-09, 7:33 pm
um... no its not

Ironjaw
08-01-09, 11:03 pm
took a late night w/o my w/o partner was working so i was flyin solo tonight... forgot how good that feels ... where i can get in get it done and get out... no distractions no worrying about the facthe still needs to run and do sets of abbz... >.> besides there was all of 2 other ppl at the gym doing arms the other doing cadio ...i had the rack to myself .. got to try out my new belt since the shitty 1 ive been using since my inzer was stolen has run its course of screwin my back sideways...

Saturday - Wheelz

Squats
135x8 (down real low easy as pie)
155x5
225x7(felt easy as well)
245x5
275x4(was real excited about this these were strict low and controlled )
315x1 (sadly my legz didnt wanna give much more and i figued i wouldnt blow my wad on this shit)
255x5
225x4x4
185x5
135x8

Front Squats
135x5
155x5
185x5
205x5(pr) last rep was hard but i was like i dont give a fuck this is stickin )
155x8
135x5

(tried banded stuff but the bands at my gym are fuckin retarded .. im not gunna explain but it pissed me off entirely ... considering i was heated from fronts i didnt wanna do ne more get pissed off too much and trash nutin)

Smitty Calf Raises ss Leg Press Raises
135x20 180x12
135x15 180x15
135x12 180x10
135x10 180x10
135x10 180x10

- i was done came home and stumbled thru the door ... gunna shower and get some rest ... i dont feel like conversing tonight...

Vaze_06
08-01-09, 11:21 pm
nice wheels' day. training partner can be helpful but nothing better than training alone

Ironjaw
08-02-09, 6:31 pm
Sunday - Chest

Incline Bench
135x10
155x8
185x7
225x5
245x2
265x1
275x1 (pr)
225x5x3x4
200x5x5x3
185x5x5x3
155x8
135x20

Decline Bench (1st time doing these)
135x5x5x8
155x8x5x5
185x5x4x4
225x5x5x8x3

DB Flyes
45x5x5x6x5
50x5x4x5
65x4
55x5

DB Presses
90x4x4
80x6
75x4

Cable Flyes (Demon Drop Super Setted Lower To Upper)
L
42x10
37.5x20
32.5x15
25x15
22x15
17.5x20
7.5x15
105 reps
U
42x12
37.5x15
32.5x20
25x12
22x15
17.5x25
99 reps

204 reps total demon drop set

BigDubbDiesel
08-02-09, 7:57 pm
damn homie im going to kill chest tomorrow, got some ideas flowin with those demon drop sets...muahaha

Angst
08-02-09, 9:10 pm
Crazy volume and heavy weight bro, way to kill it

Vaze_06
08-02-09, 9:23 pm
strong pressing and sick drop set

Ironjaw
08-02-09, 9:44 pm
Crazy volume and heavy weight bro, way to kill it

you know how i do bro .... as always volume volume volume lol

Ironjaw
08-02-09, 9:46 pm
damn homie im going to kill chest tomorrow, got some ideas flowin with those demon drop sets...muahaha

Glad i gave you ideas Dubb next string hru ill be demon dropping bench just gunna plate it up till i cant go no more lol

Tempus
08-03-09, 8:19 pm
Looking solid. I don't usually see decline after incline. How was it? Good pump?

Ironjaw
08-03-09, 9:40 pm
Looking solid. I don't usually see decline after incline. How was it? Good pump?

im not gunna lie i did it on the smitty cuz i've heard horrible things abut it and i just really wanted to see for myself but it wasnt too bad i feel i today tho lol my chest is swoll atm

J Wong
08-03-09, 9:41 pm
That is a really strong incline bench bro

Ironjaw
08-03-09, 9:45 pm
That is a really strong incline bench bro

thanks ... i figured since i hate flat and truthfully have no use for it in what i do i might as well bust it out with incline... its always been a better groth exercise for me ne way lol

AZN-BEEF
08-03-09, 10:41 pm
nice pr on that incline bro!

Ironjaw
08-03-09, 11:07 pm
bad is still tweekin from the wheelz day lol i think im sleepin wrong it never takes this long to get it back straight.... but ne way heres today tris core and forearms lol


Monday - tris/core/forearms

8 min Eliptical on lvl 15 65.mph

pushdowns vbar/flat (switched off)
100x3
80x5x5
60x8x5x5
50x8x8x8x8xx8
40x8x8x10x12x8
70x5x5x5

Forearm BB curls
70x8x8x8x10
50x10x10x10x8x8
40x12x10x8x8

DB Forearm Curls
25x12x12x12
30x12x10x8x8
20x10x10x10

Skullies
70x10x8x8x8
80xx5x5x6x5
100x2.5 (pr)
70x4x5x5

Cable Hammers
50x10x10x8x8
40x10x10x10
60x5x8x8

Db Hammers
70x7x5
65x5x5
60x5x8x8
55x5x5x5
45x5x8x8x10

Grapplers
10-12 sets 5-10reps a piece

Cable Crunches
112x15
100x20
90x20

Rope Pushdowns
70x6
50x8
40x5x5x5

- bout it ... figued i need a good set a tris for what im doing already have a date and now its just time to train

Ironjaw
08-03-09, 11:08 pm
nice pr on that incline bro!

thank you my beefy friend ...

Ironjaw
08-03-09, 11:14 pm
i found a keg today i was prety stoked about it till i found out it has a pressure gauge lol i gotta find a way to get it filled wit sand it's a real big boy too

Vaze_06
08-03-09, 11:19 pm
sooo many sets.. u sure u didnt forget any?! things are getting serious in here. sweet

Ironjaw
08-04-09, 12:12 am
sooo many sets.. u sure u didnt forget any?! things are getting serious in here. sweet

funny you said that cuz i didnt put in my ezbar curls CGBP or weighted dips ... mostly cuz i didnt feel right doing the last 2 something about how it hit just made me give up on um ... but ye lol

Vaze_06
08-04-09, 10:13 pm
funny you said that cuz i didnt put in my ezbar curls CGBP or weighted dips ... mostly cuz i didnt feel right doing the last 2 something about how it hit just made me give up on um ... but ye lol

ah..... hmmm i see lol
whatever! bring more Work Outs! u're slacking off ... just a lil bit! just saying hehehe

Ironjaw
08-04-09, 10:24 pm
ah..... hmmm i see lol
whatever! bring more Work Outs! u're slacking off ... just a lil bit! just saying hehehe

unfortunately today was shit ...i was too run down to even call today a workout i hit 1 actual exercise which was rows that i had to switch from free weights over to smith machine... i was highly pissed but im just to torn from hese past few w/o's .... havent really had an off day sice the strongman so tommorrow is it .... got a job interview nd some loans i needa verify with .... gunna go check out a boxing gym i heard about as well ... all in all rest day ....


on a side note i filled the keg i got yesterday .... and its probably sittin at 200pds... i gotta lighten it till i get the form down and get used to the movement... oh ye vaze i forgot to also mention i did hevy side bends as well ... reason i remember this now is cuz they're really sore atm along with every other damn part of me lol

Vaze_06
08-04-09, 10:37 pm
dont sweat it bro, u have been seriously killing it lately and hope everything went well with your interview. boxing gym huh?! they do only boxing or mix martial arts?
damn makes me thing... UFC 101 this saturday!!!!! just watched UFC countdown and Florian was talking lots of smack... oh well gonna be interesting

oh yea IronJaw, maybe u should stop for a second and breath! even freaks need to rest once in a while =)

Ironjaw
08-04-09, 11:18 pm
dont sweat it bro, u have been seriously killing it lately and hope everything went well with your interview. boxing gym huh?! they do only boxing or mix martial arts?
damn makes me thing... UFC 101 this saturday!!!!! just watched UFC countdown and Florian was talking lots of smack... oh well gonna be interesting

oh yea IronJaw, maybe u should stop for a second and breath! even freaks need to rest once in a while =)

will do boss

BigDubbDiesel
08-05-09, 5:53 pm
let see some keg work son! you have a platfrom to do reps on now?

Ironjaw
08-05-09, 6:12 pm
let see some keg work son! you have a platfrom to do reps on now?

nope... was just gunna rep it out ... today is my off day lol i feel worn out for some reason eatingood today tho..lol i made sum jumbaliaya ..its like heaven in a bowl ...lmao

Angst
08-05-09, 10:09 pm
nope... was just gunna rep it out ... today is my off day lol i feel worn out for some reason eatingood today tho..lol i made sum jumbaliaya ..its like heaven in a bowl ...lmao

What is a jumbaliaya and how do you make it? heaven in a bowl sounds nice to me lol

Ironjaw
08-05-09, 10:32 pm
jumbaliyia is kind of a cajun dish im sure next time it'll tast better cause ill get some crawdaddys for it but i put in some wild rice then i chopped about 1/2 cup of red onions cellery and mined garlic tossed it in abowl with some shrimp and rice wine to mainate the wine added a bit of tomato paste and cayenne in the mix to get that soupy density outta the ricewine marinade shopped some spicy sausage in half seasoned with tomatoe and basil diced then put on a sauce pan ... after a couple minutes added the shrimp mix in about 10-15 it was done put it over some wild rice (more of a soupy rice with the marinade ) and ate ... i gotta admit it turned out pretty good for a simple recipe that popped into my head lol

Ironjaw
08-06-09, 2:42 pm
gnna go in late tonight .. waitin for my training partner to get off work .. gunna hit delts tonight back tomorrow and have a Squat/DL day saturday followed by an event day sunday ... sled drags/Keg Loading/Farmers walks had a very epic off day yesterday ate somegood food hat of course i made myslf lol relaxed slept on and off thru out the day ... all in all i feel great today ... time to get back in gear

C.Coronato
08-06-09, 3:54 pm
jambalaya = Amazing. Great dish to get big Iron. Yeaa brotha. I think you should hop in your car next week and trek to Texas. What do you say?

Ironjaw
08-06-09, 4:13 pm
jambalaya = Amazing. Great dish to get big Iron. Yeaa brotha. I think you should hop in your car next week and trek to Texas. What do you say?

LOL and y would i be doing this???

Tempus
08-06-09, 6:31 pm
Sounds like you have a fun weekend lined up.

Vaze_06
08-06-09, 10:44 pm
i like your weekend... looks somewhat like mine ahah
killed it pretty boy!

Ironjaw
08-06-09, 11:02 pm
i like your weekend... looks somewhat like mine ahah
killed it pretty boy!

No longer a pretty boy lol ... but i must admit and i kno you gunna flame me for this ...i was walking by the mirror and i took a look at my arms they're pretty swoll ... despite me not really paying much attention to them ...lol but i switched it i did back today will post in a bit

Vaze_06
08-06-09, 11:11 pm
No longer a pretty boy lol ... but i must admit and i kno you gunna flame me for this ...i was walking by the mirror and i took a look at my arms they're pretty swoll ... despite me not really paying much attention to them ...lol but i switched it i did back today will post in a bit

aaah the lady is to tire to give u crap right now... i'll kick your ass.. and check the work out tomorrow ahahah Nite Swollen Boy =]

Ironjaw
08-06-09, 11:25 pm
aaah the lady is to tire to give u crap right now... i'll kick your ass.. and check the work out tomorrow ahahah Nite Swollen Boy =]

LOL sleep good V.....

any who .... i was back in action today decided to do back instead of delts ... gunna go in early tomorrow for those... felt great ate good today was charged sat in there for a good 2hrs happy as a clam..a bit sad my present from the U hasnt come in yet but im hopeful for tomorrow

Thursday - Back

PullDowns
120x10x12
140x10x8
160x8x8
180x4x3
160x5
140x6
120x8x8
140x5x5

Low Rows
120x10x10
100x12x15
140x8x8
160x5x8x8x5

BB Rows
135x10x8x8x8x5
185x8x6x6x8
205x5x5x6x4
225x4x4x5
275x0 (half way lol)
185x5x7
135x10x12

1 Arm DB Rows
70x8x8
80x10x8
100x12(PR)x6

(i looked at my training partner and said "heheh i need heavier toys lol"...he just shook his head and walked away XD )

Kroc Rows
35x15x10x12
30x12x10
45x8x12x15

i was happy tho i need to get a v bar so i can do tbar rows again it doesnt feel right the other ways .....

J Wong
08-07-09, 12:26 am
Nice back workout bro. The present... is that the straps?

I got mine in yesterday.

Ironjaw
08-07-09, 12:31 am
Nice back workout bro. The present... is that the straps?

I got mine in yesterday.

nah from the comp ...

Ironjaw
08-07-09, 12:32 am
LOL sleep good V.....

any who .... i was back in action today decided to do back instead of delts ... gunna go in early tomorrow for those... felt great ate good today was charged sat in there for a good 2hrs happy as a clam..a bit sad my present from the U hasnt come in yet but im hopeful for tomorrow

Thursday - Back

PullDowns
120x10x12
140x10x8
160x8x8
180x4x3
160x5
140x6
120x8x8
140x5x5

Low Rows
120x10x10
100x12x15
140x8x8
160x5x8x8x5

BB Rows
135x10x8x8x8x5
185x8x6x6x8
205x5x5x6x4
225x4x4x5
275x0 (half way lol)
185x5x7
135x10x12

1 Arm DB Rows
70x8x8
80x10x8
100x12(PR)x6

(i looked at my training partner and said "heheh i need heavier toys lol"...he just shook his head and walked away XD )

Kroc Rows
35x15x10x12
30x12x10
45x8x12x15

i was happy tho i need to get a v bar so i can do tbar rows again it doesnt feel right the other ways .....

Bump to the next page lol

copperclappers
08-07-09, 5:07 am
LOL sleep good V.....

any who .... i was back in action today decided to do back instead of delts ... gunna go in early tomorrow for those... felt great ate good today was charged sat in there for a good 2hrs happy as a clam..a bit sad my present from the U hasnt come in yet but im hopeful for tomorrow

Thursday - Back

PullDowns
120x10x12
140x10x8
160x8x8
180x4x3
160x5
140x6
120x8x8
140x5x5

Low Rows
120x10x10
100x12x15
140x8x8
160x5x8x8x5

BB Rows
135x10x8x8x8x5
185x8x6x6x8
205x5x5x6x4
225x4x4x5
275x0 (half way lol)
185x5x7
135x10x12

1 Arm DB Rows
70x8x8
80x10x8
100x12(PR)x6

(i looked at my training partner and said "heheh i need heavier toys lol"...he just shook his head and walked away XD )

Kroc Rows
35x15x10x12
30x12x10
45x8x12x15

i was happy tho i need to get a v bar so i can do tbar rows again it doesnt feel right the other ways .....

Damn! nice work!

Monika33
08-07-09, 10:42 am
Good workouts!!!!!

Ironjaw
08-07-09, 11:24 am
Damn! nice work!


Good workouts!!!!!

hahahaha thanx glad to have both of ya here

Ironjaw
08-07-09, 9:28 pm
Hit up delts today would had a PR but my training partner doesnt know the meaning of a spot ..... >.> when im pushing thru a heavy set i tend to grunt which he took as lift it ...>.> not even help thru he just lifted it i dont think ill ask him for a spot ne more ... cuz this happened 2x the 3rd time i really couldnt get it when i think the 1st 2 especially the 2nd i had no prob .... heh...>.>

Delts - Friday

Seated BB Press
135x10x10
165x8
185x8
225x1
235x0x0x0 ( i got the 1st up with help i didnt need and the other 2 heh.... he jus lifted)
175x8x8
135x10

Smitty Standing Military Strict Press
135x8x8
155x5x5
165x1
185x2
205x0
185x2
155x4
135x5

**Mock** Log Press
45x8
95x10
115x8
135x5x4

Timed 135 press 1min x17

Rear Laterals
25x5x5x8x6
30x5x5x5x5x5x8x5x8x7

-done lol shoulders are spent

AZN-BEEF
08-07-09, 9:48 pm
Damn 2 plates on seated bb press is strong! Very nice

Ironjaw
08-07-09, 10:29 pm
Damn 2 plates on seated bb press is strong! Very nice

thanx bro tryin to work my way o 3 if i could get a good spot who doesnt jump the gunLMAO

Ironjaw
08-08-09, 8:55 pm
well the entirety of today has been utter shit .... the tarp for my car ripped and it started to rain so now i think i have a pool in my back seat .... my back is torn i tried to do some squats but tha was a no go i had to go help someone out but they decided they werent gunna go do it ... so i finished up my w/o very soon for no apparent reason ... i thnk im going to have to get my back looked at i have no idea why its still so sore after all this time....

so im going to have to ake at least a week off my erectors if not more... and probably no events either ... i dont feel like doing jack shit right now... frustrated out the ass atm... but i guess i have to issue a bout of patience .... gunna switch chest for tommorrow ... im going to work alot with core to tighten the meat around my spine maybe that might help ... not a good start to my strongman training

Monika33
08-09-09, 2:35 am
well the entirety of today has been utter shit .... the tarp for my car ripped and it started to rain so now i think i have a pool in my back seat .... my back is torn i tried to do some squats but tha was a no go i had to go help someone out but they decided they werent gunna go do it ... so i finished up my w/o very soon for no apparent reason ... i thnk im going to have to get my back looked at i have no idea why its still so sore after all this time....

so im going to have to ake at least a week off my erectors if not more... and probably no events either ... i dont feel like doing jack shit right now... frustrated out the ass atm... but i guess i have to issue a bout of patience .... gunna switch chest for tommorrow ... im going to work alot with core to tighten the meat around my spine maybe that might help ... not a good start to my strongman training



Dont rush it, you only have one back and I know that is the hardest thing to do!

noend
08-09-09, 11:25 am
well the entirety of today has been utter shit .... the tarp for my car ripped and it started to rain so now i think i have a pool in my back seat .... my back is torn i tried to do some squats but tha was a no go i had to go help someone out but they decided they werent gunna go do it ... so i finished up my w/o very soon for no apparent reason ... i thnk im going to have to get my back looked at i have no idea why its still so sore after all this time....

so im going to have to ake at least a week off my erectors if not more... and probably no events either ... i dont feel like doing jack shit right now... frustrated out the ass atm... but i guess i have to issue a bout of patience .... gunna switch chest for tommorrow ... im going to work alot with core to tighten the meat around my spine maybe that might help ... not a good start to my strongman training

Give it time man... You'll just come back stronger

Ironjaw
08-09-09, 8:38 pm
did chest today got in some stretching and situps after chest back feels better than this morning gunna start implementing core exercises into my workouts... im sure the results will get me back in the game....

Sunday - Chest

Incline Bench
155x10x8
185x5
205x5
225x5
245x3
260x1
275x1
285x0 (oh well)
225x3
245x1
185x4
155x8x8

Incline DB Press
50x8x8x7x5
55x5x8x5x5
65x4
60x4x4
70x3

Crossovers
30x15-20 for 4

Situps/crunches
100reps total

ss. Static stretches

10 min eliptical lvl 10

- on a side note i hate retarted ppl in the gym.... if you see someone using an area when tha person gets up to strech or get something dont steal their fuckin spot .... i almost slapped a bitch today bc of that ...im seriously loosing my patience with some of these ppl

Angst
08-09-09, 9:19 pm
Damn bro you must have the rotator cuff of steel, that's quite a few sets of bench presses

Ironjaw
08-09-09, 9:40 pm
Damn bro you must have the rotator cuff of steel, that's quite a few sets of bench presses

ye they've been in full gear ever since ive been taking my shoulder training seriously.... now i need to take core training seriously so my deads and squats wil be back on par...

noend
08-10-09, 1:58 pm
Strong pressing going on.

copperclappers
08-10-09, 5:06 pm
did chest today got in some stretching and situps after chest back feels better than this morning gunna start implementing core exercises into my workouts... im sure the results will get me back in the game....

Sunday - Chest

Incline Bench
155x10x8
185x5
205x5
225x5
245x3
260x1
275x1
285x0 (oh well)
225x3
245x1
185x4
155x8x8

Incline DB Press
50x8x8x7x5
55x5x8x5x5
65x4
60x4x4
70x3

Crossovers
30x15-20 for 4

Situps/crunches
100reps total

ss. Static stretches

10 min eliptical lvl 10

- on a side note i hate retarted ppl in the gym.... if you see someone using an area when tha person gets up to strech or get something dont steal their fuckin spot .... i almost slapped a bitch today bc of that ...im seriously loosing my patience with some of these ppl

extremely strong pressing! nice work!

Ironjaw
08-10-09, 5:50 pm
Strong pressing going on.


extremely strong pressing! nice work!

thanx bros...thinkin bout hittin core today

AZN-BEEF
08-10-09, 8:12 pm
very nice inclines!

Vaze_06
08-10-09, 9:09 pm
bro.. first MassMonster.. after IronJaw....
i say we should start the bets and see how long before u change again! =p
nice beach boy day pretty boy

Ironjaw
08-10-09, 9:52 pm
very nice inclines!


Thanx Beef


bro.. first MassMonster.. after IronJaw....
i say we should start the bets and see how long before u change again! =p
nice beach boy day pretty boy

Nah Ill Stay at Jaw....there was a reason i switched lol and you just wish your boobs were as big as mine LMFAO!!!!

Hercules
08-10-09, 9:57 pm
...you just wish your boobs were as big as mine LMFAO!!!!

Yeah, that's why you'll be needing one of these soon:

http://www.japanprobe.com/?p=7415

LOL!

Ironjaw
08-10-09, 9:59 pm
Yeah, that's why you'll be needing one of these soon:

http://www.japanprobe.com/?p=7415

LOL!

They always said black lace brought out my eyes ROFLMFAO!!!! XD!!

Vaze_06
08-10-09, 10:00 pm
Yeah, that's why you'll be needing one of these soon:

http://www.japanprobe.com/?p=7415

LOL!

LMAO!!!!!!!!!!!!!!!!!!

i have nothing to say..... Thanks Hercules for kicking his ass for me =)

Ironjaw
08-10-09, 10:17 pm
although that was oh so very amusing ......

did core today back felt a lil better it was hot the whole workout tho was in and out in about 45-50 min easy day tommorrow will be better...thursday i go a doc's appt. to check it out to get a final verdict

Monday - Core

Incline Crunches
x15x15x15x15

Rope Crunches
x15x18x12x12x10

Grapplers
25x5x5x8x5

Side bends
50x10
60x10
70x10
80x8
90x10

Situps
x30

Knee lifts
x15x12x10

- Bout it did some boring stuff today lil bit of stretching nothing big .... arms maybe tommorrow but if not ill be doing pullups out the ying yang lol

Cstlfx
08-10-09, 11:49 pm
Ahh, you have a grappler at your gym!? My old gym had a grappler, built crazy core strength, I loved that thing.

Awesome core day and good luck at the Doc's. Hope everything turns out 100%!

Ironjaw
08-11-09, 1:02 am
Ahh, you have a grappler at your gym!? My old gym had a grappler, built crazy core strength, I loved that thing.

Awesome core day and good luck at the Doc's. Hope everything turns out 100%!

nah i have a makeshift with a bar works the same

Ironjaw
08-11-09, 9:33 pm
hit up the lats today ... wore a belt to keep my erectors snugg for rows... they are really tight atm ... but its all good

Pullups
x10x8x6x5x4

Pulldowns
140x8x8
120x10x10x8x5
140x5x5x5

BB Rows
135x10x10
165x10x10
175x8x8
185x5x5x8
205x5x5
185x8x8x8

1 arm db rows ss db rows
70x10
80x10x8
90x10
100x10x10

ss
45x10x8x8

Light GM's
45x10x10x8

Rope Crunches
72x15x15
80x15x12x10

ss
x15 incline crunches

5 min elliptical ...

lol this back thingis kickin my ass...>.>

Vaze_06
08-11-09, 9:54 pm
nice easy day pretty boy

copperclappers
08-12-09, 4:23 pm
hit up the lats today ... wore a belt to keep my erectors snugg for rows... they are really tight atm ... but its all good

Pullups
x10x8x6x5x4

Pulldowns
140x8x8
120x10x10x8x5
140x5x5x5

BB Rows
135x10x10
165x10x10
175x8x8
185x5x5x8
205x5x5
185x8x8x8

1 arm db rows ss db rows
70x10
80x10x8
90x10
100x10x10

ss
45x10x8x8

Light GM's
45x10x10x8

Rope Crunches
72x15x15
80x15x12x10

ss
x15 incline crunches

5 min elliptical ...

lol this back thingis kickin my ass...>.>

holy crap! injured and ur still stronger than me! good luck with ur back man.. back injuries suck..