Less Talk More Walk

[dominatetheiron]

Everyone has it an ego. The one that says they are a badass and no one can touch them. Well in your mind guy you may be number one but if no one knows your name unless you say it out loud you aint shit in my book. Thats what this journey is, this is real this is raw, this is busting your ass everyday. This is walking into the gym everyday changing your clothes and flipping on the switch that makes you into a freak.

When i walk into the gym i have one thing on my mind how hard i am going to push the limits how much i will grow and how great my physique will look after i put in all my hard work. When i walk into the gym i dont talk to anyone i do my workout as hard as i can and then i go home period.

I want to do a bodybuilding competition sometime in 2011 so this is my first steps toward that. Right now im on a bulk. i am 3 weeks into a new workout plan. i am currently doing a high volume plan to maximize mass and create some real thickness. Im going for a large physique look but i want to keep symmetry like the golden days of Bodybuilding.

I am currently 190 pounds solid with about 13% body fat. I want to finish my bulk around 220 pounds. I will update with some more stats after a while.

Todays workout. Monday is leg day.

My leg workout went well today. I changed a few things, I concentrated on my form a lot more, i added sumo squats, i changed my foot position on leg presses and on my toe presses on the leg press machine i did one leg at a time so i could isolate my calves a lot more my left leg calve muscle is a little bit less sculpted then my right so i figured isolating it was a good idea.

The workout.

Leg ext 6 sets
70x25 90x25 100x15 100x15 120x15 130x15

Squat 6 sets
135x12 155x10 165x8 165x8 185x8 205x8
(squats were a little weak today so i concentrated on getting as low as possible and having good form.)

Leg press (not sure the weight of the sled weight listed represents total weight of both sides of sled added together)

360x15 450x15 540x15 540x15 630x15 630x15

Lungs 3 sets
50, 50, 60

Seated Calf Raise
50x20 70x20 90x20 110x20

Calf leg press (one leg)
90x15 180x15 270x15 270x15

Sumo Squats 4 sets of 10
45x10 135x10 135x10 165x10

[C.Coronato]

You have a solid start for sure. Whats the diet like?

[dominatetheiron]

You have a solid start for sure. Whats the diet like?

my diet is pretty solid right now. i recently got laid off, so i have been eating a little leaner than i was before. I dont have the macro/micro break down but atm i am eating six meals a day consisting of mostly chicken breast, lean beef, and tuna. Accompinied by corn, green beans, potatoes and peanut butter, and oats.

Current stack- Pak, Pump, Storm, toreent, Iso-whey, flex, and nitro.

[C.Coronato]

Good looking stack, and sounds like a solid diet as well. Tough break on the lay off, its a tough time for sure. Keep your head focused, youll be ok.

[dominatetheiron]

Good looking stack, and sounds like a solid diet as well. Tough break on the lay off, its a tough time for sure. Keep your head focused, youll be ok.

yeah i just got off the phone with unemployment they denied my initial claim but they said if i file in april i will be eligible so thats somewhat a relief. ITs just i moved where i live for the job i had and i dont know a soul here. So it really sucks a year out of college this is defiently not where i saw myself. oh well gives me time in the gym. My physique looks great lol.

[dominatetheiron]

Todays Workout.

Dumbell Bench Press 6 sets
15x40 12x55 10x60 8x65 75x8 80x6

INcline Bench press
95x12 115x10 135x8 135x8 185x6

Supposed to do dips but they are hard on my shoulders so i did flyes on the machine

85x12 115x10 160x8 190x6

Cable Crosses High and Low pulley
15x12.5 15x17.5 15x22.5

Preacher curls Hammer strength machine
45x15 70x12 90x8 100x6

Standing Barbell Curl
45x15 65x12 75x8 85x8 115x6

Incline DB curl
12x25 lbs 35x10 35x10 45x8

The cables were busy so i do 4 sets of concentrated curls

4 sets of 10 with 20 lbs DB's

Cable Curls (high pulley) aka peak builders
10x15 15x15 20x15

(my peaks are lacking some what in my opinion in my double bicep pose. So i slowed down a little and really concentrated on my cable curls to build it up.)

[dominatetheiron]

Off-day

Wed is my off day. A solid day to heal up before the next two days of my workout. i took full advantage i took a nap today, did some cleaning around the apt, i went down to my job recruiters office and had a chat with the ehad of the science dept there. We discussed my options and he continues to ensure me that hes working hard to get me a job but at the end of the day i dont know how much i truly trust him.

oh well other than that all in all a chill day tonight im gunna do a little research to find a way to bring my chest around. For some reason its the only body part i really struggle with adn i gotta find a way to get it where it needs to be.

Heres a pic from yesterday if anyones interested got a really good pump out of the bi's

http://i901.photobucket.com/albums/ac220/Joey_D/bicep2.jpg

[dominatetheiron]

I have had a lot on my mind lately. i had another pretty sleepless night last night i didnt get any sleep until about 5 am and i got woken up via a text message at 1:30 pm. So yeah my sleep cycle is a little rough i got a lot of worries on my mind right now tonight i might get a sleep aid so i can get some restful sleep. i know this isnt the best option but i need to find a way to get my sleep cycle back on track.

Going in the gym today was a little rough, i have had a heavy heart the last few days and forgetting about things and turning it off has been somewhat hard. it took me two or three sets today to really get into my workout and shut my mind off. This concerns me but like i said maybe if i get some better sleep tonight things will be fine.

Todays workout
Close Grip Pulldowns 6 sets
85x15 100x12 100x10 120x10 180x10 200x8

Barbell Rows 6 sets
95x15 95x12 115x10 124x10 135x8 155x8

Hammer strength lat machines (low row type and overhead pulldown type)

45x15 70x10 90x10 115x8

Seated Cable Row
85x15 100x15 120x15 180x12

Tri pushdown
30lbsx20 50x15 57.5x12 65x10 72.5x10 95x8 115x8

Close grip bench
95x15 115x12 125x10 135x8 155x8

two hand overhead ext
60x12 70x12 70x10 80x10 90x8

tri push downs 1 set to fail
85x5 then walked downt the stack at each setting with 5 reps at each pin.

[dominatetheiron]

Todays workout went well i am really getting used to this routine, it seemed my workout was over before i knew it. This isnt a bad thing as i am still pushing myself.

Good news i sent an email to one of my dads friends from work he was a bodybuilder for about 15 years moved to cali and was a pro and everything he said he was willing to help me and hes only an hour away so i got that going for me. Dude is still jacked.

BB shoulder press
95x15 115x12 135x10 155x10 175x8 185x8

Side laterals
20x15 22.5x15 22.5x15 25x12 30x12 40x10

Face Pulls (not really sure what to make of this exercise. hard to keep myself planted when doing the heavier reps and doing them seated just doesnt feel right)
40x15 60x15 70x12 85x12 100x10

BB shrug
135x15 155x12 165x10 185x8 225x8 285x6 315x6

Seated Leg curl
80x15 80x15 90x15 110x12 70x10 130x10 130x10

SLDL
45x15 135x12 155x12 185x10 225x8

[dominatetheiron]

So im pretty sure anyone who has looked at my log knows i cant stand off days. So i decided to get rid of sat as an off day.

My new sat workout is what i like to call my clean up day. I am going to use sat's for cardio, abs, and then trouble spots in my physique.

So here is my workout from today.

Chest
DB Flat bench press
35x15 40x15 50x12 60x10 70x8

machine flat bench
85x15 130x12 160x10 145x12

Machine Flyes
15x55 70x15 100x12 115x12 70x30

Calves
One-foot box calf raises
body weightx10 45x10 135x10 135x10 95x20

Seated calf ext
30x10 50x15 70x15 30x20 30x30

Forearms
seated straight bar forearm curls
40x10 40x15 60x15 90x10 110x4

one arm db wrist curl
20x15 20x15 25x15 35x10 40x8

behind the back 4-arm curl
65x15 95x15 115x10 135x8 45x30

cardio 20 mins and abs

I really wanted to concentrate on balancing out my physique today. My chest has been lacking, my left calve isnt as sculpted as my right thats why all my calve exercises were one leg isolated movements. Then i feel my forearms are neglected in my current split so i really pushed em today. today all in all my workout was good.

[dominatetheiron]

I havent posted in a couple of days but that doesnt mean the work in the gym has stopped. I went home for the weekend to talk some things over with my dad and get some things figured out so saturday night and sunday were both really good. Sunday i played pool with the pool league my dads in and owned some bitches and MSU won the bball game so life is pretty ok right now.

Yesterdays Workout Leg Day
Leg Ext 6 sets
30x25 50x25 70x15 90x15 110x15 110x15

Squats 6 sets
135x12 155x10 185x8 205x8 225x8 235x4 245x4

Leg press 5 sets
2ppsx15 4ppsx15 6ppsx15 7ppsx15 10ppsx15

Walking lunges down and back about 20 yds
30,40,50lbs

Seated calf Raise
25psx20 1ppsx20 1pps+25x20 2ppsx20

Toe Leg press (on life fitness machine)
30x15 50x15 70x15 90x15

Sumo Squats 4 sets
75x10 95x10 135x10 135x10

Slowed things down a little bit this week. My leg press was really strong but for some damn reason im struggling with my squats. To help fix that i used the smith machine this week to concentrate on getting good and low and building up some strength. For some reason when i start loading over 225 i struggle and i dont know if im just not ready (which doesnt seem right because in college during wrestling i was doing 315) or if its just something mental i need to destroy. all in all the shape of my legs keeps getting better and i keep getting stronger.

[dominatetheiron]

Today i had a pump like one i hadnt had in a couple of weeks. It was CRAZY. My chest was so full and my Bi's were so tight i thought i was going to explode. I dont exagerate i shit you not i thought i might tear my skin apart.

I feel as though i finally put behind my issues with my chest and am in a place where i can move forward. My chest felt really strong today got swollen and all in all was great. I ran out of my Animal pump pre-workout pack. i had a tub of shock therapy laying around a diff pre-workout supp. i hate the taste of this stuff but im pretty sure its what made my workout go to another level today.

The workout
DB Flat Bench
40x15 55x12 65x10 70x8 75x8 80x6

Incline BB bench
95x12 115x10 135x8 135x8 155x6

Machine Flyes
65x12 100x10 115x8 190x8 205x6

Cable Cross-over
Upper 25x15 30x15 30x15
Lower 15x15 20x15 20x15

Preacher Curl Machine
45x15 70x12 80x10 90x8

Standing BB curl
45x15 65x12 75x8 95x8 95x8 115x6

Incline DB Curl
20x15 25x10 35x10 40x8

High Pulley Curl (peak builders)
15x15 20x15 25x15

[dominatetheiron]

Wed was an off day chinese food and rest it was awesome.

Thur i went home for a few days to chill and enjoy easter. I stayed with some buds at my old college for a few days which was great thursday i went to the weight room at my college which was great or so i thought. They got rid of a lot of stuff in their weight room and was almost worse than the current one i workout at i was disappointed.

Close Grip Pull Downs
25 per sidex15 1 ppsx12 1pps+10x10 1pps+25x10 2ppsx8

Barbell Row
95x15 115x12 135x10 185x8 205x8
T-Bar row machine
80x12 90x10 100x10 100x8

Seated cable row
25 per sidex15 1 ppsx15 1pps+25x15 1pps+35x10

Close Grip Pulldown

72x20 84x15 96x10 115x10 120x10 192x8 204x8
close grip bench
95x15 135x12 135x10 155x8 135x8

Two hand overhead ext
50x12 70x12 80x10 90x10 100x8

tri push down super set to fail.

Friday due to good friday all the gyms around me were closed so i did some solo isolations to simulate my workout but didnt get a chance to hit weights. Sat and sun i spent as rest days like usual.

[dominatetheiron]

Todays workout LegZ

Ext
70x25 70x25 90x15 90x15 110x15 130x15

Squats
135x12 155x10 185x8 205x8 225x8

Leg Press
3ppsx15 5ppsx15 7ppsx15 9ppsx15 11ppsx15 (new PR)

Lunges 3 sets
50,70,70

seated calf raises
1ppsx20 1pps+25x20 2ppsx20 2ppsx20

Single-leg calf ext machine
50x15 50x15 70x15 70x15

all in all a great workout day.

[dominatetheiron]

Todays Workout

DB bench
45x15 55x12 60x10 65x8 70x8 80x6

Incline Bench
105x12 135x10 155x8 165x8 175x6

Flyes machine
85x12 130x10 160x8 175x8 205x6

Cable crosses
Upper 10x15 20x15 30x15
Lower 10x15 15x15 20x15

Preacher Machine Curl
25x15 45x12 45+10x10 2platesx8 2plates+10x8

Barbell Curl Standing
45x15 65x12 75x8 85x8 95x8 105x8 115x6

Incline Curl
25x12 30x10 35x10 40x8

One-Arm preacher curl conc. curl
20x12 22.5x10 25x10 30x8

peak builders
10x15 10x15 15x15

[dominatetheiron]

Grow or die!

Leg day
leg Ext.
50x25 70x25 110x15 130x15 150x15 170x15

Squats 6 sets
135x12 185x10 185x8 225x8 255x8 285x8
(squats are doing a lot better i wanted to hit 315 today but i just didnt have it but still a good day)

Leg press
4ppsx15 6ppsx15 8ppsx15 10ppsx15 12ppsx15

Walking lunges
50,80,100

Seated calf raises
1ppsx20 1pps+35x20 2ppsx20 2pps+25x10 3ppsx10

One leg seated calf ext.
30x15 30x15 50x15 70x15

all in all a really good day at the gym. my legs are coming along nicely my pump was really good today. i wanted to set a new pr in squat and leg press today, unfortunately my squats my a little rough and i wasnt able to do 315 but i did get another plate on my leg press which made me happy. Some guy helped me unload the leg press machine today when i was done i think he could tell i was pretty exhausted. he said i did too much weight it takes too long to load and unload i just laughed.

Oh a side note things are going good for me. I have a gf now. shes gorgeous lol. Shes really supportive and we are a good fit. Shes a two sport athlete in college so we can go to the gym together without having any issues which i like.

i also got a new job which im supposed to start prolly next monday. you could say the sun is shinning on me right now. This will be the last week of my bulk so i will probably have lots of cutting questions coming. alright im exhausted will be back later.

[dominatetheiron]

The Grind

Tues Workout
DB Bench
60x15 65x12 70x10 75x8 80x8

Incline Bench
135x12 155x10 185x8 195x9 205x6

Pec Dec Flyes
100x15 130x15 160x15 165x15

Cable Crossovers
Upper 15x15 25x15 30x15
lower 15x15 20x15 20x15

hammer Strength Machine Preacher curl
45x15 45+25x12 2platesx8 2plates+10x8 2plates+25x6

Standing Barbell Curl
45*15 65*12 85*10 90*8 105*8

Incline Curl
25*12 30*10 40*10 45*8

Peak builders (high cable)
10x15 15x15 20x15

All in all a solid workout. my chest is feeling really good and coming along in a great way. my bicep pump wasnt there or so i thought. I mean my bi's swelled like normal but i just didnt feel it like i usally do. Most days when i train biceps i feel like im gunna explode at the arm.

im thinking of re-tooling my workouts a bit to fix some areas. i am somewhat disappointed with my biceps, quads, and my lats but hey who doesnt have physique problems?

[dominatetheiron]

Monday 04-19-10
Leg ext 70*25 90*25 110*15 130*15 150*15 150*15
Squats 135*12 155*10 175*8 185*8 205*8 225*8
LEg press 4pps*15 6pps*15 9pps*15 10pps*15 10pps*15
Lunges 40*15 50*15 100*15
Seated calf raise 2pps*20 2pps+25*25 2pps+25*25
seated calf ext machine thingy
90*15 130*15 190*15 230*15

My first day of work went very well, i was really nervous and shit cause well this place is no joke and it could mean a real career so its lots of pressure. I am a chemical analyst in the stability lab for a pharmaceutical company.

My cut is going alright very rough going scheduling my meals and such at my new job. still getting used to it. I really felt my pre workout fuel on monday though because my stomach wasnt full like always all in all a good workout.

[dominatetheiron]

Tue 04-20-10
DB press
55*15 60*12 65*10 70*8 80*8

inlcine Press
95*12 115*10 135*8 155*8 185*8

pec deck
100*15 130*15 160*15

Hammer strength machine preacher
45*15 45+25*12 45+25*10 2plates*8 2plates+10*8 2plates+25*6

Straight bar curl
45*15 50*12 70*0 90*8 100*8 115*8

incline curl
20*15 25*12 30*10 35*8

Hammer curl
40*12 50*10 55*8 60*8

Peak builders (high pulley curls)
15*15 20*15 25*15

all in all a good workout my biceps impress me my bi's and my traps are probably going to stick out most when i do my first comp. They just blow the fuck up everytime i work them and it makes me happy.

[dominatetheiron]

Wed is my off day, i was wore out from workouts and from work so ugh i rested on my rest day.

Thur 04-22-10
Lat pulldowns
85*15 120*12 140*10 160*10 200*8 225*8

BB row
100*15 135*12 145*10 155*8

T-bar row
2 plates*12 2plates+25*10 2plates+25*10 3plates*8

Seat cable row
85*15 100*15 140*15 160*12

Lat Pushdown
80*20 87.5*15 95*15 95*10 115*10 125*8 135*8

Close grip bench
45*15 95*12 135*10 155*8 165*8

over head ext
60*15 65*12 70*10 75*10 80*8 90*8

Another solid workout i think my Tri's arent cut enough but they are big and tehy can throw around some weight thats for damn sure.

[dominatetheiron]

That brings us Finally to today.

Shoulder press
105*15 135*12 155*10 185*10 205*8 205*8

Side lats
20*20 20*15 22.5*15 25*12 25*12 30*10

Face pulls
15*15 25*15 35*12 50*12 80*10

Front raises
20*12 25*12 25*12 30*10 40*8

Sldl
70*15 80*12 90*10 110*8

My knee had a slight twinge in it today so i decided not to finish my hamstring workout i was worried i might injure it. Its not injured it just felt a little weird had a tweak in it or something im sure u all know what im talking about.


My workouts have been really good. i am still just as focused and motivated as i was even though i have lots of stuff going on in my life. I just have to be better at managing everything so its something i will have to work on. my cut is going ok there was a pot luck at work on wed and it being my 3rd day i wanted to fit in and used my cheat meal on wed. it wasnt that bad it was sloppy joes and there was some cole slaw and pasta salad and beans so it was reasonably healthy. This weekend im getting out the supermarket add checking the sales clipping the coupons and preparing so i dont fail.

To be honest right now im great. u can see it in my posts if u read my stuff alot. i love my life, i have a good job, a good girl, my own place and the ability to train everyday i am truly blessed and for these things i thank god.