iRonMan's offseason log

[Samoan-Z]

Big fucking session man, looks like you closed the gym lol. Great work.

 

[PrinceVegeta]

Nice sessions man! congrats on the pb!

My suggestion is to cut a warm up or 2 and go into 3x3 faster! u wont lose strength and 3 warmups are enough..

 

[iRonMan35]

1/29/09 Thursday

Power Clean
135x8
135x5
255x3
265x3
285x3

Rotator Cuff W/ Bar
45x10
55x10

Iso-lateral shoulder press
180x8
230x8
250x8

Arnolds
55x10
60x10
65x10

Reverse Flys (standing)
30x12
30x12
30x12

Lat Raise Machine
80x12
90x12
100x12

Iso-Lateral Low Row
180x8
270x8
300x8

Iso-Lateral Wide Pull Downs
180x10
270x10
300x10

Upright Rows (superset with pull ups)
95x10
105x10
115x10

Pull-ups
BWx6
BWx8
BWx7

neck
55x15 all 4 ways

 

[PrinceVegeta]

Strong session man! lots of volume combined with lots of wight=/succes!

Dont forget to eat enough to sustain these workouts big man!

 

[iRonMan35]

heres my wednesday log. i put it in bambam's thread by mistake.. classes are takin their toll on me

1/28/09 Wednesday

Push Press
135x10
245x3
265x3
185x5 (hurt my elbow on 265 so i lowered to 225 and it was too much for the elbow)

Hip Adduction (superset with abduction)
120x12
130x12
140x12

Abduction
80x12
90x12
100x12

Front Squat
225x8
235x8
245x8
265x8

Glutes
100x12
112.5x12
125x12

Next three was a circuit again
Speed Step ups
BWx40
BWx40
BWx40

Jump Lunges
10x20
10x20
10x20

Jump Squats
25x10+1
25x10+1
25x10+1

Speed Squat
135x30sec-25 reps

Neck
55x15 all 4 ways

 

[PrinceVegeta]

Strong session man! keep up the good work!

 

[samutown]

Sweet workout bro!

 

[iRonMan35]

Friday 1/30/09

Bench
245x10 w/band
255x10 w/band
245x10 w/o band
245x10 w/o band

Fly Machine
150x8
160x8
170x8

Pec Deck
75x8
82x8
89x8

Incline DB Press
60x10
70x8
80x8
90x6

Rack Press
225x5
235x5
235x5
245x5

Skull Crushers
80x10
30x10 (DB)
30x10 (DB)

Close Grip
80x20
100x20
100x20

Kickbacks
30x10
40x10
40x10

Seated Dips
180x15
270x15
270x15

Inside, outside, normal ez bar curls
100x12 per grip
110x10 per grip
120x8 per grip

neck
55x15 all 4 ways

for those curls, it is 12,10,8 inside grip then 12,10,8 outside then 12,10,8 normal grip.

 

[iRonMan35]

2/2/09 Monday

Squat
315x5
335x5
355x5
370x5
405x5 NEW PR

Leg Curls
160x15
160x15

Leg Extensions
120x15
140x15

Hack Squat
135x8
185x8
225x8

Calfs
250x25
250x25
250x25
250x25

Straight Leg DL
135x8
185x8
185x8

Neck
45x20 all 4 ways

today is the best i have ever felt squatting.

 

[PrinceVegeta]

Nice session man! congrats on the big PR!

 

[iRonMan35]

2/3/09 Tuesday

Bench
265x5
280x5
295x5
300x5
315x5 NEW PR

Incline Flys
35x10
45x10
55x10

Incline Bench
185x8
225x8
235x8
245x8

Wide-Grip Bench
225x6
225x6
225x6

Tricep Pull Downs
150x8
155x8
160x8

Overhead Extensions
110x8
130x8
150x8

Dips
BWx20
BWx20
BWx20

Seated Curls 45 degree
70x10
70x10
70x10
70x10
70x10

Hammer curls
40x10
40x10
40x10
40x10

Shrugs
315x10
315x10
405x8
405x8
455x6
455x6

Lat Raises
10x20
10x20
10x20
10x20
10x20

Neck
45x20 all 4 ways

that seated curl was a machine where it had three different places to put the weights and it showed a workout of putting the weight in the middle then the bottom then the top then middle and bottom and middle and top. never seen it before so i tried it today and it felt good. the placement of the weight on the machine changed how easy it felt to do and such.

the past two days my core lifts have gone really good. been able to get in the perfect zone where i didnt think about the weight on the bar or anything just listened to the music and repped it out.

 

[PrinceVegeta]

Awesome session man! big bench pb!

 

[Samoan-Z]

Man that is a big ass workout lmao, great job on the PR, working for that big chest.

 

[iRonMan35]

2/4/09 Wednesday

Leg Press
450x15
500x15
540x15
630x15

Hip Abduction
100x15
100x15
110x15

Hip Adduction
120x15
140x15
160x15

Front Squat
185x12
205x12

Glutes
125x10
125x10

Circuit:
Step-ups
20x10
20x10

Squat Jumps
25x10+1
25x10+1

Speed Squats
135x25sec-27 reps
135x25sec-25 reps

Neck
50x20 all 4 ways

 

[Skeptic]

You are strong as, mate! Great work, squats are huge!

 

[Samoan-Z]

Nice work bro, looks good how the 630 feel? I would have gone a bit heavier my self lmao.

 

[iRonMan35]

Nice work bro, looks good how the 630 feel? I would have gone a bit heavier my self lmao.

felt good. had a lil burn towards the end. im not sure if the gym has enough weight for you to leg press. ha

 

[iRonMan35]

2/5/09 Thursday

Power Clean
135x8
135x6
225x5
245x5
275x5

Military Press
185x6
205x6
225x6

Arnolds
70x10
80x8

DB Pull Overs
60x10
80x10
80x10

Iso-Lateral Low Rows (one arm at a time)
180x10
270x8
320x6

Iso-Lateral Pull Down
230x10
270x8
360x6

Incline Reverse Flys (never done them before)
25x10
25x10
25x10

Pull-ups laying down(on smith machine and i have also never done these)
35x10
35x10
35x10

DB Shrugs
120x10
120x10
120x10

neck
50x20 all 4 ways

Pull-ups
BWx11

power clean was awesome today. i normally front squat under it because it is easier that way for me but today i did 275 without even needing to front squat it. i was feeling pumped.

 

[bambam55]

damn nice power cleans brother. I like the db shrugs at the end too, great grip strengthener.

 

[Samoan-Z]

My exact thoughts Bambam, awesome session man.