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 Post subject: Ironwarrior's New Log
 Post Posted: Wed Mar 25, 2009 10:42 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Well, I'm back! I have to explain some things as to why I stopped posting here. First, I just wanted to keep my training to myself, so I started a paper and pen log. Secondly, I am going through a very messy divorce, my house is being foreclosed on, and I'm filing bankruptcy.
I now realize that my first point was me just be selfish. I have read some posts here about some of the good things that I have shared with other lifters and fitness enthusiasts. I guess I didn't realize the impact that some of my ideas had on other people. For my selfishness, I apologize.
Regarding the hell that I'm going through right now, I have not given up. I have come to realize that this divorce, even though it is an end to my marriage, is also a new beginning for me, and I'm looking forward to see what my new-found bachelorhood has in store for me. I am still training hard. My training has gone back to my roots, which is heavy weight training using barbells and kettlebells. I still throw in some bodyweight work here and there, but the weights have really helped me maintain my sanity. Anyways, enough of my rant. Here is my current routine:
Four week cycle:
Week 1: Warmup, 75% x 1, 80% x 1, 85% x 1
Week 2: Warmup, 80% x 1, 85% x 1, 90% x 1
Week 3: Warmup, 75% x 1, 85% x 1, 95% x 1
Week 4: (Deload), 60% x 1, 65% x 1, 75% x 1
At the end of 4 weeks, I plan on adding between 5lbs-10lbs to the previous cycle's weights and repeat.

Lifts:
Day 1: Squat + assistance
Day 2: Trapbar deadlift + assistance
Day 3: Military Press + assistance

Assistance work
Day 1: Squat 3 sets x 8,6,4 @ 50% max
Core work
Day 2: Deadlift 3 sets x 8,6,4 @ 50% max
Core work
Day 3: Military press 3 sets x 8,6,4 @ 50% max
Dumbbell rows 5 x 10
Core work
It's simple, direct and brutal. Single reps work best for me. At my age (45), I find that I can't do higher rep work and make progress. I look forward to hearing from other members on the board.

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


Last edited by ironwarrior1 on Fri Apr 03, 2009 6:53 pm, edited 1 time in total.

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 Post subject: Re: My New Log
 Post Posted: Wed Mar 25, 2009 11:55 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
I forgot to post today's workout. Here it is:

Trapbar Deadlift
135 x 2
245 x 1
335 x 1
405 x 1
425 x 1
450 x 1...went up easily

Assistance-Trapbar deadlift @ 50% max
8,6,4, @ 250lbs

Hanging Leg Raise
2 sets of 5 reps

Good workout :dance:

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: My New Log
 Post Posted: Wed Mar 25, 2009 3:22 pm 
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Joined: Mon Feb 19, 2007 6:06 am
Posts: 1052
Good to see you back IW!

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Just have fun with it.

Use the bullshit to fuel the hatred. Use the hatred to fuel your motivation. Use your motivation to fuel success.


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 Post subject: Re: My New Log
 Post Posted: Sat Mar 28, 2009 11:52 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Friday March27 Workout
Military Press
Warmup sets, then:
130 x 1
135 x 1
145 x 1

Assistance work
Military Press
8,6,4 @ 50% of Max
Dumbbell Rows 3 x 10
Dragon flags 2 x 5

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: My New Log
 Post Posted: Sat Mar 28, 2009 2:00 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Saturday March 28th Workout

Light one today

Kettlebell clean and press @ 24kg
5 x 1 each side

One-arm kettlebell swings
50 reps (25 left, 25 right)

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: My New Log
 Post Posted: Mon Mar 30, 2009 6:41 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Monday March 30, MMIX

Squat day
Warmup, then 280 x 1, 315 x 1, 350 x 1, 360 x 1
My squat is behind in lbs due to a pulled erector a couple of months ago. I was able to press and deadlift with no problem, but for some reason, the pain shot through my lower back whenever I squatted...now no pain, thank God. Yes, I do squat properly, they are not accordion squats.

Assistance work
Squat: 185 (50% max) x 8,6,4

Hanging leg raise: 2 x 5

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: My New Log
 Post Posted: Wed Apr 01, 2009 7:12 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Wednesday April 1, MMIX

Deadlift Day
Warmup
375 x 1
425 x 1
475 x 1...piece of cake!

Assistance work
Deadlift @ 50% (250lbs)
8,6,4
Goodmornings
Bar x 5
115 x 5
135 x 5

Dragon flags 2 x 5

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: My New Log
 Post Posted: Fri Apr 03, 2009 6:48 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Friday April 3, MMIX
Press workout
Warmup
120 x 1
135 x 1
155 x 1

Assistance work
Press @ 50% max
8,6,4

Farmer's walk
2 sets w/pair of 75lb dumbbells

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Thu Apr 09, 2009 7:53 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2185
Location: Elysian Fields
Monday April 6, MMIX
Squat-Deloading week
warmup
225 x 1
240 x 1
280 x 1

Squat Assistance
Squat @ 185 x 8,6,4

Wednesday April 8, MMIX
Deadlift-Deloading week
warmup
300 x 1
325 x 1
405 x 1

Deadlift Assistance
Deadlift @ 250 x 8,6,4

_________________
Ultimately, we're all dead men. Sadly, we cannot choose how but, what we can decide is how we meet that end, in order that we are remembered, as men.


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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Thu Apr 09, 2009 8:04 am 
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Joined: Mon May 08, 2006 6:37 am
Posts: 3811
Location: Pennsylvania
Ironwarrior,

How have you been? Great to see you back :clap:

Gil

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"He that is good for making excuses is seldom good for anything else."

Benjamin Franklin


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