iRonMan's offseason log

[iRonMan35]

yea i drank alot of water and oj and it helped make it go away. im feelin pretty good today. eatin a chicken breast and about to hit the gym in the next hour

 

[iRonMan35]

had a pretty good leg workout today. didnt get the amount of weight i wanted but i havent lifted legs in two weeks so thats wat i deserve for gettin lazy.

Friday 1/2/09
1 ECA-10 am

BB Squat
135x10
225x5
315x5
335x5
355x2
365x2

BB Lunges
135x10
185x10
205x8
225x6

Leg Extensions
265x10
265x10
265x10

Leg Curls
160x10
220x10
250x10

Leg Press
450x10
500x10
500x10
540x8

Calfs
270x30
270x30
360x20
360x20
450x15
540x10

Str Leg DL
135x10
185x10
205x10

Cardio
30 min on elliptical
Average HR:138

overall i felt pretty good but im sore now so i accomplished my goal. lol.

 

[Ruthless37]

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

bambam dont worry about me boy i will be just fine...and jimbo you are gay and the olny thing you will be blowing is my dick.... cum stain..dont care if you FROM DA STREETS i will str8 marine core your ass

 

[iRonMan35]

bambam dont worry about me boy i will be just fine...and jimbo you are gay and the olny thing you will be blowing is my dick.... cum stain..dont care if you FROM DA STREETS i will str8 marine core your ass

hahaha. you funny old man. i dont want u to do anything that might jeopardize your health. its very common for old men to have heart attacks when they try to run with the young guns!! HAHAA

 

[Ruthless37]

hahaha. you funny old man. i dont want u to do anything that might jeopardize your health. its very common for old men to have heart attacks when they try to run with the young guns!! HAHAA[/QUOT

watch you mouth son...i will run all day with you "young guns" ya'll are falling apart...brandon needs surgery and your knee is shit and i have been to hell and back and i am still rolling not one problem...ohh and jimbo i will ruin you

 

[iRonMan35]

wait not one problem???? wat about them shins of yours and you cant hurt your legs squatin 135 beotch. your lil chicken legs would cripple doin my weight. oh and i will own u just wait.

 

[Samoan-Z]

Sounds like competition brewing here.

 

[iRonMan35]

1 eca 10 am
Saturday 1/3/09
Military Press
135x10
155x10
165x8
185x5

Arnolds
40x10
45x10
50x8
55x6
70x4

Front/Lat Raises
45x10
45x10
55x8
60x6

Shrugs
405x10
405x10
405x10
455x8
455x8
495x6

BB Bent Over Rows (superset with back extensions)
135x10
165x10
185x8
205x8

Back Extensions
25x15
35x15
35x15
45x15

Seated Row (superset with Lat pull down)
13x10
14x10
14x10

Lat Pull Down
10x10
12x10
11x10

Cardio
30 min Elliptical
Average HR: 132

I felt really good durin todays lift. shoulders got a good pump and back felt good. Didnt want to hit it to hard cause ive been havin back pain since football started to the point where one side of my lower back swells. I was hopin the cardio would help get some of the soreness outta my legs but it didnt and my legs are still sore as hell.

 

[PrinceVegeta]

I see u have been training like a beast! keep up the good work!

 

[iRonMan35]

first day of classes was today. legs are still sore as fuck but today is a leg day so i tried to take it a little easy.

Monday 1/5/09
Squat
135x10
225x5
315x5
365x3
375x3
400x2

Leg Curls
90x10
135x10
135x10
145x10

Leg Extensions
210x10
230x10
250x10
250x10

Calfs
400x30
400x30
490x20
490x20
580x10
580x10

i took out lunges step ups and leg press for today cause my hamstrings were just too sore. i couldnt even leg press 400 to do calfs i had to push it off with my arms

 

[DriDDeRz]

Hi iRom,
Strong numbers and weights bro! those calve raises are awesome as and the squats!
keep up the strong workouts buddy

 

[El Freako]

Massive squats mate, nice work.

 

[iRonMan35]

Tuesday 1/6/09
Bench
135x10
225x5
245x5
275x3
295x3
305x3 (had a little help on the third one)

Push Downs (superset with overhead extensions)
13x12
14x10
15x8
15x6

DB Overhead Extensions
60x12
65x10
65x8
70x6

Chest Press Machine
200x8
210x8
215x8
220x8

Dips
BWx15
BWx15
BWx15

Machine Flies
200x10
220x10
240x10
240x10

Shrugs
405x10
405x10
405x10
405x10
495x8
495x8

Close Grip Bench
135x12
165x10
185x8
205x5 (failed on the six rep)

EZ Curls on machine (superset with hammer curls)
130x12
135x10
140x10
150x8
160x8
170x6

Hammer Curls
40x12
40x10
45x10
45x8
50x8
50x6

I had a pretty good workout. felt really good.

 

[Samoan-Z]

Wow bro just wow, how long did that workout take lol.

P.S. that SS with the Cable EZ bar and hammers must have burned.

 

[iRonMan35]

yea my biceps were burnin after the first set. i dont do biceps too much and the workout was about two hours. took longer then it should cause i had to wait to do some lifts cause racks were takin or machines were busy

 

[iRonMan35]

Wednesday 1/7/09
Push Press
135x5
135x5
185x3
205x3
225x3

Squat
225x10
275x10
315x10

Leg Curls
115x10
135x10
160x10

Lunges
135x10
185x10
205x8
225x8

Leg Extensions
230x10
240x10
250x10

Leg Press (weight includes machine)
485x8
575x8
625x8
625x8

Calves
500x15
500x15
500x15

I had a really good workout for being a little sore still.

 

[El Freako]

That awesome weight for reps on those squats iRonman, and heavy push-presses too. Good session!

 

[bambam55]

Nice work out all around. Push Presses were good, did you have anyone to spot you on those? Squats look great too.

 

[Samoan-Z]

Nice looking sessions man, way to keep on the calves.

 

[iRonMan35]

Thursday 1/8/09
Power Clean
135x5
185x3
245x3
275x3
295x0 Couldnt get it(VERY PISSED OFF AT THIS POINT)

Bent Over Flys (Superset with DB Rows)
40x10
40x10
45x10
45x10

DB Rows
70x10
70x10
70x10
70x10

Military Press
135x10
155x10
165x8
175x8

Modified T-Rows
3 platesx10
4 platesx10
5 platesx10

Lat Pulls (super set with reverse grip pull downs)
120x10
120x10
130x10
130x10

Reverse Lat Pulls
80x10
100x10
110x10
120x10

Upright Rows
115x10
115x10
115x10

Reverse Shrugs
405x10
405x10
405x10
405x10