iRonMan's offseason log

[El Freako]

All heavy work mate, what sort of program or template do you follow?

 

[iRonMan35]

All heavy work mate, what sort of program or template do you follow?

its one a friend of mine gave me. he said they did it for their football lift at school and ever since i started on it last winter my weights have jumped alot. it is like low reps high weight for two days (legs then chest) then a high rep leg day, power clean day, then a high rep chest day. its a bfs program i believe. never asked much just tried it out and its impacted me the most.

 

[bambam55]

I doubt its BFS, that usually keeps sets to a max of 3 and only really works well with high school kids. That is unless they came out with some new version or something

 

[KurtyJ99]

You are a volume guy I see.

 

[iRonMan35]

well it has three sets on everything but i change up most of the auxilery reps and sets so it hits me better.

the volume is due to bambam suggesting that it will build my traps and for the leg press i really didnt feel anything till i got to the last two sets.

 

[PrinceVegeta]

Good last session man!

 

[iRonMan35]

1 ECA-noon. i was busy at the welders. been doin a ton or work on my bike lately

Thursday 12/11/08
Power Clean
135x5
135x5
Warm ups
245x3
265x3
265x3

Reverse Flys (Machine)
120x10
120x10
120x10
120x10

Pull Overs (DB)
80x10
85x10
90x10

Deadlift
315x5
315x5
365x3
365x3

Lat Pull Downs(plates were numbered on machine)
10x10 Back
10x10 Back
10x10 Front
10x10 Front

Military Press (Behind head)
135x10
155x10
165x8
175x6

Shrugs
315x10
405x10 w/ straps
405x10 w/ straps
455x8 w/ straps
455x8 w/ straps
495x6 w/ straps

Upright Rows
95x10
115x10
135x10

Cardio:
30 minutes on elliptical
average HR: 139

Supps: 1 scp SizeOn, 2 scps XTend

I got a question though. Do you guys think i may be over training by doing so many sets on some lifts?? I feel great and have been doing some really good weights but wanna make sure im getting the most out of my lifts.

 

[El Freako]

Doesn't look to excessive to me.

Nice work on the cleans and shrugs too!

 

[iRonMan35]

my cleans are bad right now. i was doing 315 2 times in august but lost alot of it from football. my goal is to break the record for the football team come spring time (335lb). im shootin for 350

 

[bambam55]

nice work bud. Good weights all around. As long as you feel good then you most likely arent over training. You can tell after a while if your over training you'll just be really fatigue or your body will somewhat change from the cortisol

 

[iRonMan35]

o i forgot to add that todays workout took me alot longer then normal. the story is that there were tons of hot girls around but the worst part was i got done with military press and every squat rack was taken for shrugs and upright rows and i dont like using the smith machines at my gym cause the lock weird and are hard to twist when there is that much weight. anyways i ended up waiting on some tool in a squat rack doing curls. to make things worse he was doing 5's on each side of the bar!!! i wanted to walk over to him slap him and tell him the bitch side of the weight room is around the corner. some things just get on my nerves.

 

[bambam55]

haha you should have... those douche bags doing curls in the squat rack

 

[Samoan-Z]

tell him the bitch side of the weight room is around the corner. some things just get on my nerves.

LMAO this had me lol'ing for a couple minutes.
Nice deads bro.biggrinsanta

 

[iRonMan35]

well i got about 3 hours of sleep last night. sucked ass. got up this morning took an eca at about 9. spent all day workin on my bike and at the welder and finally finished it.

Friday 12/12/08
Rep Bench
135x12
135x10
225x10 w/band
225x10 w/band
225x10 w/band
225x8 w/o band

Dips
BWx15
BWx15
BWx15

Chest Fly Machine
205x10
210x10
215x10

BB Incline
185x10
185x10
165x8
165x8

Overhead extensions (cable machine) Superset with kickbacks
10x10
12x10
15x9
15x9

Kickbacks (cable machine) Superset with overhead
4x10
4x10
4x10
4x10

Seated str bar curls (superset with hammer curls)
50x12
50x12
60x10
60x10
70x8

Hammer Curls (superset with str bar curls)
40x12
40x12
45x10
45x10
50x8

Cardio:
30 minutes on eliptical
Average HR-129

Supps: 1 scp size on, 2 scps Xtend

After using that ban my triceps were shot for the entire workout. Probably the worst ive ever done on incline. Biceps got a good pump too. The bad news is i ran out of size on today.

 

[Natureboypkr]

Those are some nice session.. it's good to see someone incorporate power-cleans in their routine. Keep up the good work

 

[Samoan-Z]

Nice session iron looks long and painful.... but whats size on?

 

[Natureboypkr]

Nice session iron looks long and painful.... but whats size on?

it's a pre-workout drink... it's great for getting crazy pumps

 

[bambam55]

Nice work bro, ask for some size on for Christmas. Did you use the band like I have?

 

[iRonMan35]

you can drink it before workout if you want but i never have and the container says to drink during your workout. i sip on it while i lift mixed in with xtend or purple wrath. its made by gaspari nutrition and its a creatine. only creatine ive ever used and ive only been using it for a year.

the band is just like yours. not sure on the tension cause they got them by colors at my gym and i just grabbed one that i thought would be tight enough but not too tight ya know?

im sore as shit today tho. triceps are still burning.

 

[bambam55]

why did you only get 3 hours of sleep the other night couldnt sleep? What all you been doing to your bike? You should post up some pictures of it.