iRonMan's offseason log

[iRonMan35]

i just finished my tail swap, and the headers are off, the radiator is off, the oil pan needs to be replaced cause its leaking for some reason, and im in the process of takin the swing arm off and polishing everything. once its back together ill post pics of it. should be done by time school starts next semester.

 

[bambam55]

sweet, have you seen pics of theweapons stuff, its pretty nice. He has a badass mustang 5.0

ps- if hocker doesnt get off his lazy ass and lift, when we get back to school we'll be blowing him out the water.... oh wait we already do lol

 

[iRonMan35]

not yet. but um....he popped the question the other night so now its official hes engaged and gay!!

 

[Samoan-Z]

not yet. but um....he popped the question the other night so now its official hes engaged and gay!!

.... like gay, gay? as he now will have a life partner whom is also a homosexual... or gay in the fact is being gay for not lifting and shit?

 

[iRonMan35]

haha. being gay is in lazy and not lifting and now hes engaged to a female.

 

[Ruthless37]

good shit ironman...bambam how you be son...i see this is where the linebackers are...i guess it is time for me to get to work.

 

[iRonMan35]

you better get to work!!

 

[iRonMan35]

Monday 12/15/08
1 eca 10 am

ATG Squat
135x5 Warm up
225x5 Warm up
315x5 Warm up
365x5
385x3
405x1
425x1

Reverse Leg Curls
215x10
220x10
225x10

Leg Extensions
295x10
295x10
295x10

Leg Press
540x10
630x10
630x8
720x8

Str Leg DL
135x8
185x8
225x8

Cardio:
30 min on eliptical
Average HR: 116

supps: 3 scps xtend

My legs were so tired by the time i did leg press that i couldnt do that last set. It felt so good to squat 425 though. that was my 1 rep max back in spring.

 

[Samoan-Z]

Nice session bro, fucking killed the legs there.

But the reverse leg curl would be a leg ext...... or seated leg curl.

 

[iRonMan35]

Nice session bro, fucking killed the legs there.

But the reverse leg curl would be a leg ext...... or seated leg curl.

ok. i know when that i do seated i can do more weight and it hurts my knees less. when i lay down on my stomach and do them i cant do that much. which one works better?

 

[bambam55]

ok. i know when that i do seated i can do more weight and it hurts my knees less. when i lay down on my stomach and do them i cant do that much. which one works better?

I would just naturally think the one thats harder would work better. Damn good work on those squats man. Your putting up some really good numbers for it to be so soon after the season.

 

[iRonMan35]

well i havent been on for a while. i drove from nc to ny wednesday so i didnt get to lift that day and never got a chance to post my lift for tuesday

Tuesday 12/16/08
1 eca at 10am
BB Bench
135x10
135x8
225x5
275x5
295x3
305x1 (no spotter help)

Tricep push downs
77.5x10
87.5x10
92.5x10
97.5x5 (couldnt do 97.5 all ten times so i dropped one plate to finish the set)
92.5x5

DB Incline Bench
60x8
80x8
80x8
80x8

Dips
BWx15
BWx15
BWx15
BWx15

Front/Lat Raises
45x10
45x10
45x10
45x10

Shrugs
405x10
405x10
455x10
475x8
495x8

Incline Curls superset with ex curl bar
45x10
45x10
45x10
45x10

EZ Curl Bar
75x10
75x10
75x10
75x10

Supps: 3 scoops of XTend

No cardio cause i had to go pick someone up at the airport so i didnt have time for cardio.

 

[iRonMan35]

well im back in new york for 12 days so my lifts will get more creative. i only have 300 pounds worth of free weight one set of 35lb dumbbells and some plastic cement filled weight. my rack has a pulley system on it but its much different then any machine. 25lb on it feels like 100.

Thursday 12/18/08
1 eca at 6 am (went ice fishing)

Power Clean
135x5
205x5
255x3
285x1 (easy)
I went for 300 and almost had it but my form kept going out the window so i couldnt get it.

Hang Clean
135x8
165x8
175x8

Pull Over (Superset with T-Rows)
75x10
95x10
95x10

T-Rows(On my pulley machine)
90x8
90x8
90x8

Upright Rows
95x10
115x10
125x10

Behind Head Military Press
135x10
145x10
155x10
185x8 (some spotter help)

Back Crunches?
35x15
35x15
35x15

Seated Rows
50x10
70x10
80x10

Pull Ups
10
12
9

Supps: 3 scps of XTend

Im not sure if back crunches are the right word for them. you lay on your stomach on a bench with you upper torso off the end and hold weight to your chest and go from the floor up. For my pull ups i did the first set and decided to go until i couldnt be my first set rep amount again.

 

[PrinceVegeta]

Nice session man!

 

[Samoan-Z]

Nice workout bro, glad to see you're still lifting and on a note side i haven't seen those plastic cement filled weights.... in years lol.

I think those are called back ext. as well i might be wrong I didn't confirm with google lol.

 

[Natureboypkr]

Great session.......and cement weights will do the job lol

 

[bambam55]

The pulley on my rack is like that too. I put just like 50 pounds on it and it feels a whole lot heavier

 

[bambam55]

hyperextensions are what your back crunches are called I think

 

[iRonMan35]

well guys im back in nc and went and lift the day after i got back but had to quit early cause i got a virus and have felt like shit for the past couple days. finally startin to feel better so im gonna hit the gym up for the next three days before i head back to school. sunday will just be light workout and heavy cardio .

heres the last lift i did

Tuesday 12/30/08
1 eca-10am

Bench
135x10
135x10
225x5
245x5
265x5
275x5

Pull Downs superset with overhead extensions
82.5x10
87.5x10
92.5x10
92.5x10

Overhead ext.
70x10
70x10
75x10
75x10

BB Incline
135x8
165x8
185x8
205x6

Had to take a break and go puke in the bathroom. started feelin dizzy and sick to my stomach. lol

Dips
BWx15
BWx15

Chest Fly Machine
205x10
235x10
250x10

Front/Lat Raises
40x10
40x10
40x10

Shrugs
405x10
405x10
405x10
405x10
455x8
455x8

Well after i did shrugs i called it a day and left without doin cardio or a bicep superset. i wanted to do chest a little more cause i was feel good before that but couldnt. I ended up pukin again at home. that was the 1st day takin eca again for like week and a half too. stopped takin it cause i got lazy when i was in new york and wasnt doin much other then snowmobiling and playin 360.

 

[Samoan-Z]

Nice session bro, although sick and shit get some vitamin C in your system to help fight it.