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 Post subject: Re: Ironwarrior's New Log
 Post Posted: Fri May 29, 2009 6:44 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
May 29, MMIX
Trapbar deadlift assault!
375 x 5
375 x 5
375 x 5
375 x 5
375 x 5
375 x 5
I was mentally ready for this one today! After the last set, my whole body felt inflated! :mozilla_laughing:

Dumbbell press w/55lb pair of dumbbells
2,3,5

Medicine ball stand and twist 1 x 20
Dragon flag 1 x 5

Capt. of Crush gripper #2
3 x 1 each hand

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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: Sun May 31, 2009 2:43 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
I haven't had much time on my non-lifting days for mobility work. I am now going to make it a priority to do this stuff on my non-lifting days. In the past, I have found mobility training along with flexibility work enhances my recovery time. Plus, I'm almost an old fart (45 years old)...gotta keep the joints moving. And I'm not talking about the hippie lettuce! :drool:

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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: Mon Jun 01, 2009 4:39 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 1, MMIX
Start of the third week of the Smolov cycle...almost 1/2 of the way to Judgement Day!
Trapbar deadlift
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2

Dumbbell Press @ 55lb pair
2,3,5

Hanging Leg Raise
2 x 5

Capt. of Crush Gripper #2
3 x 1 each hand...getting closer to closing this bitch!

_________________
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: Tue Jun 02, 2009 5:37 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
Joint Mobility work today. I'm gradually adding reps to each movement. Started last week with 10 reps per move...today was 20 reps per move. Good, relaxing session.

_________________
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: Wed Jun 03, 2009 4:54 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 3, MMIX
Trapbar deadlift assault!
375 x 6
375 x 6
375 x 6
375 x 6
375 x 6
375 x 6

Today's workout was down-right brutal. You have to experience at least one Smolov cycle in your lifetime. The first three sets were tight and crisp. On the last three sets, I started seeing dead relatives. This 6 x 6 blows up everything: legs, back, hips, abs, arms, traps, etc.

Dumbbell press: Went up to a pair of 60lb dumbbells, but kept it short and sweet. With this type of a cycle, I realize that you have to keep other aspects of the workouts brief. This is an energy-eating, strength building juggernaut.
Presses: 1 x 2 each arm; 1 x 3 each arm

Med. ball stand and twist: 1 x 20

_________________
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: Sat Jun 06, 2009 11:18 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 6, MMIX...In memory of those who fell on the beaches of Normandy in 1944!

Friday's deadlift workout:
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2
375 x 2

I felt sluggish on the first two sets, but the rest felt good.

Dumbbell press @ 60lb pair
2,3,5


Hanging leg raise

2 x 6

Next week, the intensity goes up and the volume will start to decrease. It's getting to be crunch time. I can't wait!

_________________
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: Sat Jun 06, 2009 3:43 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 6, MMIX
Joint mobility workout
Pump stretch x 30 reps
Bodyweight squats x 30 reps
Sidebends x 30 reps each side
Pushups x 30
Forward bends/Bodyweight good morning x 30 reps
Straight arm lateral raise overhead (jumping jack arm motion) x 30 reps
Bent leg situps x 30
Torso twist x 30 reps each side
Bringing elbows back-think standing bench press x 30 reps
Birch tree hold-lay on your back, support your hips with your arms, extend legs up and hold x 1 minute
Lay on back, lift legs up and towards head x 30 reps
Stomach tension drill-tense up/brace abs x 30 reps

_________________
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: Mon Jun 08, 2009 5:25 pm 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 8, MMIX
Deadlift Assault continues!
400 x 5
400 x 5
400 x 5
400 x 5
400 x 5

This is definitely not a workout for wimps or wanna-be's. All the reps felt good, but the last rep of the last set was a grinder!

Dumbbell Press 60lb pair
2,3,5

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: Ironwarrior's New Log
 Post Posted: Wed Jun 10, 2009 7:09 am 
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Joined: Sun May 07, 2006 12:02 pm
Posts: 2233
Location: Elysian Fields
June 10, MMIX
Here's Tuesday's mobility workout:


Bodyweight squats x 40 reps
Sidebends x 40 reps each side
Pushups x 40
Forward bends/Bodyweight good morning x 40 reps
Straight arm lateral raise overhead (jumping jack arm motion) x 40 reps
Bent leg situps x 40
Torso twist x 40 reps each side
Bringing elbows back-think standing bench press x 40 reps
Birch tree hold-lay on your back, support your hips with your arms, extend legs up and hold x 1 minute
Lay on back, lift legs and hips up and towards head x 40 reps
Stomach tension drill-tense up/brace abs x 40 reps

_________________
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: Wed Jun 10, 2009 10:05 am 
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Joined: Mon May 08, 2006 6:37 am
Posts: 3811
Location: Pennsylvania
Awesome work with those deads, IW!

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

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