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iRonMan's offseason log

I

iRonMan35

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well my buddy has buggin me to put my workouts on here so i decided to do it today. i just finished my junior year of college football. im currently trying to drop about 15 more pounds before bulking up in the spring time.

im 5'10" 215lbs

supps: ECA, Size on, XTend, and the rest of my I-GH-1 and NovedexXT. figured id use them up since there isnt much left in the bottles. if any of these things are prohibiting me from losing weight please tell me but im trying to get muscle back that i lost during season while shedding body fat.

Friday 12/5/08
Power Clean
205x5
225x5
245x5

Military Press (Behind the head)
115x10
135x10
145x10
155x8

Bent Over Flys
50x10
55x10
55x10

T-Rows (machine, wide grip)
135x10
135x10
150x10

Pull ups (wide grip behind head)
BWx10
BWx10
BWx8
BWx8

Arnold Press
40x10
50x10
60x10

Front Shrugs
315x10
365x10
365x10
385x10(wraps)
405x10(wraps)
405x10(wraps)

Upright Rows
95x10
95x10
105x8
115x8

Abs consist of 4 different ab exercises superset with 50 reps on each exercise. each day i do a different combo.

The reason for so many shrugs is because i am trying to make my traps bigger (my favorite muscle). this is my second week lifting after football season ended.
 
Samoan-Z

Samoan-Z

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If you want your trap bigger i'd assume.... linebacker.

But you got some very good numbers on there, im a bit inexperienced so i dunno what the drugs are. But you appear very strong for your size. I'll be ehcking in here frequently the log section of muscle mecca is my kingdom santaton
 
I

iRonMan35

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ahh the famous samoan that bambam speaks of and yea i play linebacker in fact next to bambam. haha. thanks for the compliments man
 
Samoan-Z

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ahh the famous samoan that bambam speaks of and yea i play linebacker in fact next to bambam. haha. thanks for the compliments man


lol I knew it linebackers love the traps, no problem bro I motivate it's my thing.
 
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DriDDeRz

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Solid workout session mate and welcome to musclemecca.com and the training log section,
Hope to see you update your log and hit some heavy weights :tiphat:
 
PrinceVegeta

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Looks good mate!! ill keep an eye out for this log!
 
bambam55

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WoW buddy, that looks like you had a great workout, and without me. :( I had to work out in the damn nimocks today. Only benefit to that was seeing this girls butt bounce while she was on the treadmill coolsanta

Great work on those Shurgs. Samoan should know, those are the big hit muscles haha. The ones that make the pads pop.

Are you taking the ECA on the weekends too or no? I almost took mine this morning and had to remember its the weekend.
 
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iRonMan35

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na man. no eca on weekends and i think i actually forgot it so i will be going monday and tuesday without unless i come back early or i actually brought it i havent checked yet. but my traps are sore as **** today. i love it!!
 
I

iRonMan35

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1 eca at about ten am

Monday 12/8/08
ATG Squat
135x8
225x5
315x3
315x3
those were warm ups
345x3
365x3
385x3

BB Lunges(Superset with step ups)
135x10
185x10
205x10

DB Step Ups
50x10
50x10
50x10

Front Thrust Machine(weight of machine not included)
250x10
270x10
320x10

Leg Curls (let the weight down slow)
160x10
175x10
180x10
205x8 (no decel)

Leg Extensions (let the weight down slow)
160x10
175x10
180x10
205x8 (no decel)

Calfs on leg press machine(weight of machine not included)
20+1 30 sec holdx360
20+1 30 sec holdx450
20+1 30 sec holdx540

cardio:
30 min on bike
Heart rate constantly above 120

during work out i sipped on 1 scp of size on, 2 scps of xtend, and constantly refilled it with water.
 
El Freako

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Front Thrust Machine

WTF?

Like this?
stormtrooper-hump.gif
 
I

iRonMan35

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lol not really. its like a front squat machine but your leaned forward and your pushing the weight up and out like making a hit by leading with your shoulders and your body follows....not sure if youll understand any of that cause i barely can
 
El Freako

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lol not really. its like a front squat machine but your leaned forward and your pushing the weight up and out like making a hit by leading with your shoulders and your body follows....not sure if youll understand any of that cause i barely can

Can you find a vid or some pics? I'm still confoozled. santawhat

You're a mate of Bambam's are you? Welcome! :xmasbigok:
 
PrinceVegeta

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Hahha awesome pic Freako!!


Strong sessions man keep up the good work!!
 
I

iRonMan35

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ill try and find a vid some how or make one for ya...lol.
1 eca at ten am
Tuesday 12/9/08
Flat Bench
135x10
135x8
225x5
those were warmups
255x3
275x3
300x3

Tricep Pull Downs
67.5x10
77.5x10
82.5x10
87.5x10

Front Shrugs
315x10
405x10 w/ straps
405x10 w/ straps
455x8 w/ straps
455x8 w/ straps

BB Incline bench
165x8
185x8
205x8
225x6

Close Grip Bench
135x10
155x10
165x10
175x10

DB Front/ Lat Raises
40x10
40x10
50x10
55x8

DB Bench
80x10
80x10

Cable Flies (on a machine and the plates were numbered so im not sure on weights)
5x10
7x10
8x8
9x8

EZ Curl
45x12
55x12
65x10
75x10
85x8
95x8

Hammer Curls
40x10
45x10
50x8
55x8

Supps: 1 scp size on 2 scps of XTend

No cardio, had to come back to school for one more final.
 
PrinceVegeta

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Strong session man! lots of volume!
 
Samoan-Z

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Nice one bud, keep up the work.
 
I

iRonMan35

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i got a really good lift in seeing as i was really sore from mondays leg workout

1eca at 8am
Wednesday 12/10/08
Push Press
135x10
165x8
185x8
205x8

Rep Squat
135x10(Warm Up)
135x8(Warm Up)
225x10
315x10
315x10

Leg Curls
190x10
205x10
210x10
215x10

Leg Extensions
205x10
220x10
250x10
295x10

DB Farmers Walk
100x25 paces
100x25 paces
100x25 paces
100x25 paces

Leg Press (Weight does not include machine)
360x10
450x10
540x10
630x8
720x8

Calfs
540x30+1 20 sec
540x30+1 15 sec
540x25 DEAD

Cardio
30 minutes on eliptical
average HR-125

Supps: 1 scp of size on, 2 scps of XTend
 
bambam55

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damn nice work man. You must be feeling good. I'm still getting over a couple of those nagging injuries. Your lifts are looking really strong. How are you doing those calfs, is it on the leg press?

ps- I'm loving the shrug work you did
 
Samoan-Z

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Nice one bud, for the leg press the universal weight of the machine is 85 lbs. usually thats the weight for all leg presses bare. ... 905 for last set nice one bud.
 
I

iRonMan35

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damn nice work man. You must be feeling good. I'm still getting over a couple of those nagging injuries. Your lifts are looking really strong. How are you doing those calfs, is it on the leg press?

ps- I'm loving the shrug work you did

im still feelin the shrugs and i got them tomorrow again i think. ill have traps in no time.haha. those calfs are on the same leg press machine i use i was tellin u about. that swivels. not like the crappy one at school.

samoan: 905?? is that good numbers for my size??
 

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