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  1. #26
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by brownchoclit View Post
    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.

  2. #27
    Ology Apprentice IronReps's Avatar
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    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!


  3. #28
    THE CHAMP IS HERE D-Cal's Avatar
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    you ever try weighted pull ups? those are awsome for back days

  4. #29
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by D-Cal View Post
    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.

  5. #30
    Ology Apprentice IronReps's Avatar
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    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.


  6. #31
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by Jenner View Post
    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.

  7. #32
    Ology Apprentice IronReps's Avatar
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    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

  8. #33
    Motivated DaHurt's Avatar
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    Looks like you've got a great foundation bro as long as the wheels are on point.

  9. #34
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by DaHurt View Post
    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.

  10. #35
    Ology Apprentice IronReps's Avatar
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    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.

  11. #36
    Ology Apprentice IronReps's Avatar
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    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.

  12. #37
    Ology Apprentice IronReps's Avatar
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    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.

  13. #38
    Community Veteran Zeek's Avatar
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    Great log ironReps! Looking forward to your continued progress!

  14. #39
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by Zeek View Post
    Great log ironReps! Looking forward to your continued progress!
    Thanks for the kind words Zeek.

  15. #40
    Ology Apprentice IronReps's Avatar
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    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.

  16. #41
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    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...

  17. #42
    3J
    3J is offline
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    good work man.. good progression!
    80% Diet 15% Training 5% gear

    OWNER OF 3J'S NUTRITION NETWORK

    IF INTERESTED IN BECOMING A CLIENT FOR DIET ADVICE E-MAIL ME AT 3JDIET@GMAIL.COM

  18. #43
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by 3J View Post
    good work man.. good progression!
    Thanks dude, means a lot!

  19. #44
    Ology Apprentice IronReps's Avatar
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    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.

  20. #45
    Ology Apprentice IronReps's Avatar
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    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.

  21. #46
    Ology Apprentice IronReps's Avatar
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    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.

  22. #47
    Ology Apprentice IronReps's Avatar
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    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.


  23. #48
    Motivated DaHurt's Avatar
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    log is looking great man keep it up!

  24. #49
    Ology Apprentice IronReps's Avatar
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    Quote Originally Posted by DaHurt View Post
    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.

  25. #50
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    Quote Originally Posted by IronReps View Post
    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

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