iRonMan's offseason log

[iRonMan35]

2/6/09 Friday

BB Bench
265x8
275x8
300x8

DB Decline
80x12
90x12

BB Incline
135x15 w/ band
185x12 w/ band
225x10 w/ band

Rack press
245x3
275x3
285x3
295x3

Seated Overhead Extensions
95x12
105x10
115x8

Tricep Pull-Downs
150x12
155x10
160x8

Single Arm Reverse Pull Downs
50x12
50x10
50x8

Alt Curls
30x12
35x10
40x8

Curl Machine(from the other day)
70x8
70x8
70x8
70x8
70x8

Neck
50x20 all 4 ways

Felt pretty good on bench as well as for the majority of the week. didnt get much sleep last night so i could have done better in todays lift. next week i got max on monday-squat, tuesday-bench, and thursday-power clean. hopefully ill make some good numbers

 

[Hypocrisy86]

Good benching man, glad to see some db presses in between those bb presses
bet that chest was pumped. some good volume too,
keep it up man!

 

[Samoan-Z]

Good work man, making iron eating look easy bro.

 

[iRonMan35]

2/9/09 Monday

Squat
135x10
135x8
225x5
315x5
405x3
435x1
455x1
465x1 ***PR

Leg Extensions
120x15
140x15

Leg Curls
140x15
160x15

Hack Squat
185x6
225x6
255x6
275x6

Calfs
270x50
360x25
360x25

Good Mornings
65x12
95x12

Neck
50x20 all 4 ways

I tried 475 on squat but couldnt get it. that 465 is without a spotters help and the most i have ever atg squatted. i was shooting for 450 on the day for a max so im pretty happy about what i got but mad that i failed on 475. ill still get 500 before next season though!!!

 

[bambam55]

great work buddy. Nice on the squat. I think you should put up some pictures, your upper body has gotten a lot bigger since last year

 

[iRonMan35]

i wish i had taken a picture when i reported my freshmen year for school and one now. i was a lil bitch weighin 185 repping 225 5 times on bench now im 230 and repping 225 ill find out friday. ha

 

[iRonMan35]

2/10/09 Tuesday

Bench
135x10
225x5
305x3
335x1
350x1
360x1 ***PR

Over cable flys
60x12
80x12

Under Cable flys
60x12
80x12

Incline Bench
225x8
245x8

Strive Curl Machine
70x10
70x10
70x10
70x10
70x10

DB Alternating Curls
35x10
40x10
40x10
45x10

Rope Pull Downs
120x10
140x10
150x10

Single Arm Push Downs
50x10
60x10
60x10

Dips
BWx30
BWx30
BWx32

Neck
55x15 all 4 ways

 

[Samoan-Z]

Congrats on the PR Bro, Big session BIG session.

Dips for 30? Shiiiiit that epic lol.

 

[DriDDeRz]

I see what your've got the name " IronMan" Your a strong guy!

keep up the good workouts bro

 

[VBP]

Grats on that PB. Huge

 

[iRonMan35]

thanks for all the positive feedback. one more max to go and thats power clean. im a little worried about it though cause ive been havin elbow pain lately and i feel like my power clean is not going anywhere but ill just have to prepare better for my lift.

 

[Samoan-Z]

you allowed to wear a sleeve for the competition? Elbow sleeve that is.

 

[iRonMan35]

i dont see why not. they alot straps and anything else. i tried benchin 375 and my elbows just gave out on me. its like a tendonitis feeling where it throbs, what kind of sleeves do you speak of too? ones like they wear in basketball or something like a ankle brace sleeve but for a elbow?

 

[iRonMan35]

2/12/09 Thursday

Power Clean
135x8
135x6
225x5
275x1
300x1
tried 315 but couldnt get it.

Front Squat Press (superset with pullups)
135x15
135x12
135x9

Pull-ups
BWx15
BWx12
BWx9

Iso-lateral High Rows
270x8
310x8
350x8

Bent over rows(on a free weight machine)
115x8
125x8
115x8 inverted
125x8 inverted

High Pulls
135x8
185x8 (was going as high as i wanted)
155x8

Iso-lateral shoulder press
230x12
250x12
230x6 one arm at a time

DB shrugs
100x12
100x12
120x10
120x10

Neck
60x15 all 4 ways

Power clean wasnt too bad. i tweaked my knee while i was warming up and now a pain that i had when stretching it certain ways is pretty constant now on the outside of my knee. then failing twice on 315 really pissed me off but theres room for improvement. those front squat press (not sure what to call em) was we would front squat then press it in one fluent motion and back down in one motion. they really sucked.

 

[Natureboypkr]

Don't worry about not getting the 315 on power cleans, I sure you'll be able to get it in like a week or two. I'm sure your knee will be fine if you take care of it right away. Overall, great session!!!!!

 

[Samoan-Z]

Good session bro, but the sleeve is a basic elastic support sleeve.

I personally have the same issue and have to do a couple light sets of tricep pushdowns to warmup the tris a bit before a pressing session.

 

[PrinceVegeta]

Nice session man! big cleans!

 

[iRonMan35]

2/13/09 Friday

Bench
135x10
185x10
225x21

DB Bench
90x6
100x6
105x6
110x6

Incline Db
70x12
80x12
90x12

Rack Press
315x2
335x2
365x2

Single Arm Tricep extensions
30x10
35x10
40x10

Seated tricep extensions (machine)
60x10
80x10
80x10

overhead extensions
110x10
120x10
130x10

Close-grip bench
135x15
155x15

Inside outside ez bar curls
95x12
105x10
115x8

Str Bar Curls
95x15
95x15

Seated single arm curls
30x20
30x20

Forearm twisties and drums w/ dbs
10x50
5x50

DB shrugs
50x30
50x30

neck
60x15

 

[Hane]

Man that seems to be a long workout
Good session

 

[Samoan-Z]

Great work man, your elbow still giving you soem trouble?
Did you try warming up up with light presses or pushdowns?