IronReps: The Bulking Chronicles

[IronReps]

hey i cant see your pic bro...

Shit. It's showing up for me brother. Does your AV software let you see imageshack? I know some don't if you don't specify.

[IronReps]

Back 4:45 PM
Pre Workout: 1.5 scoops White Flood
Pullover Machine: 150x10, 240x9 to failure
T-Bar Row: 90x9, 180x11 to failure
Lat Pulldown: 100x8, 165x10 to failure
DB Shrug: 50x10, 140x12 to failure
Deadlift: 135x10, 315x8

Decent workout. For some reason the gym was freezing, and it took way longer to wait for a station than I would've liked.
I'm completely exhausted from the workout though. I would've passed out at 6:00 if Sons of Anarchy wasn't on tonight lol.

This workout brought to you by none other than TOOL!

[D-Cal]

you ever try weighted pull ups? those are awsome for back days

[IronReps]

you ever try weighted pull ups? those are awsome for back days

Ya dude they're legit, I love pull ups. They used to be my main squeeze for back day, but thought I'd lay off of them for a bit and try new things.

[IronReps]

Triceps/Shoulders 5:00 PM
Pre-Workout: 1.5 scoops White Flood

French Press: 90x8, 110x9 to failure
Cable Pressdown: 100x10, 165x12 to failure+partial reps
Arnold Press: 25x10, 55x10 to failure
Reverse Pec Deck: 100x8, 180x8 to failure

Rough workout. My shoulders and triceps were aching! I think I need to rework this day a little bit, though and add lateral raises.
I'm really working forward to next week when I can workout in the morning like I prefer. Later in the day I feel drained and it's hard to put up the weight that I'd like. Not to mention the gym is packed.
Tomorrow's leg day baby. No sympathy.

Today's most valuable song goes to NAS.

[IronReps]

ah...cool, was asking because I have done three day splits before and going to start doing them again as I want to get back into MMA training two nights a week. I was going to ask you how you liked it

Oh nice. Yeah I'm going to get back into boxing in a couple months and it's twice a week. Not sure how it will affect my training but I'll rework a couple things if I have to.

[IronReps]

Legs 4:15 PM
Pre-Workout: 1.5 scoops White Flood

Standing Calf Raise: 150x13, 275x13 to failure
Seated Calf Raise: 90x12 to failure
Leg Extension: 100x12, 195x15 to failure
No break
Squat: 225x12

Felt great to work my legs today. Calves were on fire and as I was walking to the squat rack after my leg extensions my leg buckled and I almost ate shit. I could barely stand as I was getting the barbell situated on my shoulders lol.
I'm going to need this 3 day break every muscle on my body is incredibly sore.

I tipped off at 184 on the scales today. Going up slowly but better than not at all. I also took a back pic although shitty quality. Next pic I post up will be of the wheels.



Uploaded with ImageShack.us

[DaHurt]

Looks like you've got a great foundation bro as long as the wheels are on point.

[IronReps]

Looks like you've got a great foundation bro as long as the wheels are on point.

Thanks dude. I'm not gonna lie I would consider my legs skinny, but I hit them just as hard as any other body part so all I can do is eat and keep pounding them.

[IronReps]

Chest/Biceps 8:00 AM
Pre Workout: 1.5 scoops White Flood

DB Fly: 30x9, 65x9 to failure
No break
Incline DB Press: 65x5 to failure
Decline BB Press: 175x15 to failure
Concentration Curl: 25x11, 45x10 to failure
BB Curl: 100x6 to failure, 4 negatives

This one's gonna hurt tomorrow. I think for the next chest day I'm going to swap DB Fly with Pec Deck. This way I can get a lot more out of the top of the rep when I can hold it there.

Cheers to Chevelle today.

[IronReps]

Back 4:30 PM
Pre Workout: 1.5 scoops White Flood

Pullover Machine: 100x13, 260x9 to failure
T-Bar Rows: 90x8, 185x13 to failure
Lat Pulldown: 165x10 to failure
DB Shrug: 100x15 to failure (forgot wraps so had to drop weight significantly)

Balls to the wall workout. Finished it in less than 20 minutes. Unfortunately I couldn't do deadlifts because the power lifting station was sectioned off.

[IronReps]

12/7 Triceps/Shoulders
Pre Workout: 1.5 scoops White Flood

French Press: 85x8, 115x10 to failure, partial reps to failure
Cable Pressdowns: 100x11, 165x15 to failure
Arnold Press: 25x15, 50x15 to failure
Lateral Machine Raise: 100x11, 160x8 to failure

My triceps felt like they were cut open with a knife. Very effective workout.

12/9 Legs
Pre Workout: 1.5 scoops White Flood

Standing Calf Raise: 200x10, 275x14 to failure, held weight up until failure
Seated Calf Raise: 90x15 to failure, held weight up as before
Leg Extension: 110x13, 195x16 to failure
no break
Squats: 225x15

Didn't have a spotter for today so I didn't get to do the weight that I wanted, but grueling lifts regardless.

Unfortunately I had to make a trip to Taco Bell today due to the fact that one of my co workers dropped my glass Tupperware on the ground and ruined my steak and rice lunch.

[Zeek]

Great log ironReps! Looking forward to your continued progress!

[IronReps]

Great log ironReps! Looking forward to your continued progress!

Thanks for the kind words Zeek.

[IronReps]

Ok, hit a speed bump this last week due to jury duty. 8 hours a day with a 45 minute lunch break and no outside food or drinks allowed. So since I wasn't able to eat for shit, I decided to take that week off from lifting. Now that jury duty is over, I'm going to hit it hard tomorrow.

[IronReps]

12/19/11 Chest/Biceps
Pre-Workout: 1.5 scoops White Flood

Pec Deck: 100x11, 225x8 to failure
no break
Incline DB Press: 60x9 to failure
Decline BB Press: 135x6, 185x10
BB Curl: Started with 100x16 then did drop sets all the way down to 20 pound straight bar. Hurt like hell.

Great workout. Chest felt like it was popping out of my shirt, biceps were on fire.
With all of my routines, I've been concentrating heavily on perfect form. I usually have a 4-2-4 cadence (4 seconds up, 2 second static hold, 4 seconds down).


12/20/11 Triceps/Shoulders
Pre-Workout: 1.5 scoops White Flood

French Press: 55x18, 120x10 to failure then did partial reps
Cable Pressdowns: 110x6, 175x20 to failure then did partial reps
Arnold DB Press: 40x5, 60x10 to failure
Lateral Raise Machine: 120x6, 160x7

My shoulders are killing me. I could barely put my backpack on after the gym. Triceps don't feel very fatigued though. I may need to incorporate heavy dips into my routine somewhere.

Maybe someday I'll have delts like these...

[3J]

good work man.. good progression!

[IronReps]

good work man.. good progression!

Thanks dude, means a lot!

[IronReps]

Alright! The past two weeks have really sucked. Last week I had jury duty all week, this week I had surgery on my mouth. Both things making it a pain in the ass to both eat and lift. I won't be able to lift for a few days because of my surgery and I'm not sure how Vicoden would make me feel in the gym, but I'll eat what I can and get some rest to start back up on Monday.

[IronReps]

Just got a Costco membership. I spent $120 on beef and chicken and got a big case of green beans. That's how we do it in America- shit tons of red meat.

[IronReps]

Okay, mouth is all healed up so I'm back in the saddle.

12/26/11 Chest/Biceps
Pre Workout: 1.5 scoops White Flood

No workout partner today, so I decided to mix it up and fuck up the machines.

Pec Deck Fly: 100x10, 160x10 to failure
no break
Vertical Chest Press: 200x10 to failure, 10 assisted reps
Incline Chest Press: 150x8 to failure
Hammer Curl: 20x10, 45x11 (each arm)
Wide Grip BB Curl: 95x11 to failure

My chest hasn't been worked like this in a long time. Something about the machines gave me a crazy intense workout. It felt like daggers were in my pecs. I had very strict, slow movements and the machines had a pedal feature to spot yourself with your feet which allowed me to do assisted reps. I'm going back to these machines next week for sure.
I've switched my routine up as such:
Chest, Biceps/Legs/Triceps, Shoulders/Back. This way I can feel a little more fresh for Leg day, and my biceps won't already be burnt when it's time to do Back. Hopefully this works well.

[IronReps]

12/27/11 Legs
Pre Workout: 1.5 scoops White Flood

Leg Press: 200x11, 360x27 to failure
Leg Curl: 100x7, 165x11 to failure
Leg Press Calf Raise: 195x12, 230x16 to failure
Seated Calf Raise: 70x10 to failure

Not the best workout because some guy was doing BB shrugs in the squat rack the whole time so I changed it up a bit. Felt great on the leg press though, knees to chest with controlled reps. My quads were throbbing.

12/28/11 Triceps/Shoulders
Pre Workout: 1.5 scoops White Flood

Cable Pressdown: 115x17, 180x11 to failure with partial reps
French Press: 85x5, 110x12 to failure with partial reps
Dip Machine: 90x13, 270x11 to failure
Arnold Press: 45x7, 60x8 to failure
Behind Neck BB Press: 115x6 *Didn't break 90 degrees to keep my shoulders stable.

It was a good idea to add the machine dips and bb press. I feel like these will help me add some good mass to my body.


Got pumped up to some Dream Theater today.

[DaHurt]

log is looking great man keep it up!

[IronReps]

log is looking great man keep it up!

Thanks dude I appreciate it.

12/29/11 Back
Pre Workout: 1.5 scoops White Flood

Straight Arm Pulldowns:115x6, 160x10 to failure
T Bar Row: 90x11, 175x12 to failure
Straight Bar Low Row: 125x8, 175x12 to failure
DB Shrugs: 55x10, 140x12 to failure
Deadlift: 225x5, 325x6

Really good workout but I think I should move deadlifts to first. By the time I need to do them I'm already tired as shit. Unfortunately I didn't have a workout partner to spot me so it could have been better, but I work with what I've got.

I was diggin MGMT this workout.

[Long_2010]

Really good workout but I think I should move deadlifts to first. By the time I need to do them I'm already tired as shit. Unfortunately I didn't have a workout partner to spot me so it could have been better, but I work with what I've got.

If you do your deadlifts first and you take them to failure your going to kill yourself before you have even given your back a proper workout, i think leave them where they are, but its up to you