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IronGrip IV
01-04-2008, 12:56 PM
Looking for a strong and prosperous 2008! :evillaugh:

This is where I'll keep track of my progress...

Bear in mind that until October 2008 I'll be working with a limited supply of nothing more than a push-up/pull-up/dip machine (at work), flat bench with barbell and olympic plates, preacher curl bench with EZ-curl bar, and dumbbells ranging from 20 lbs to 70 lbs (all at home). Going to try to make the best of it though!

IronGrip IV
01-04-2008, 01:03 PM
This afternoon at work:

Elevated Push-ups: 40, 30, 20
Pull-ups: 10, 8, 6
Dips: 15, 12, 10
Chin-ups: 10, 8, 6
Decline Crunches: 25, 25, 25

(Elapsed Time: 20 minutes)

IronGrip IV
01-08-2008, 09:49 PM
Tonight at home:

Flat bench: 135x16, 225x10, 225x6, 225x4
Flat dumbbell: 60x10, 50x12, 40x15

(Elapsed time: 20 minutes)

IronGrip IV
01-16-2008, 09:36 AM
Been battling a dislocated rib/shoulder blade nerve issue since the night of the 10th, but now it has recouperated to the point I should be able to at least ease back into the program. Did a round of the push-ups/pull-ups/dips/chin-ups/crunches yesterday and made it through. More to come today.

IronGrip IV
01-16-2008, 10:51 AM
This afternoon at work:

Elevated Push-ups: 40, 30, 20
Pull-ups: 10, 8, 6
Dips: 15, 12, 10
Chin-ups: 10, 8, 6
Decline Crunches: 25, 25, 25

(Elapsed Time: 17 minutes)

IronGrip IV
01-23-2008, 06:11 AM
Thursday the 17th at home:

Flat barbell bench: 135x16, 225x10, 225x4+1, 225x3+1

(Elapsed time: ~10 minutes)


Monday the 21st at work:

Elevated Push-ups: 40, 30, 20
Pull-ups: 10, 8, 6
Dips: 15, 12, 10
Chin-ups: 10, 8, 6
Decline Crunches: 25, 25, 25

(Elapsed Time: 17 minutes)


Tuesday the 22nd at work:

20 Chin-ups
25 Decline Crunches

(Yes, pressed for time, LOL)


Planning to get my squat rack home on Saturday. Only issue is building it around some low-hanging exhaust piping from the furnace, but I'll make it work 1 way or another. :D

IronGrip IV
01-23-2008, 10:57 AM
This afternoon at work:

Standing alternating DB curls: 30x12, 40x10, 50x8
Arnold DB press: 30x12, 40x10, 50x8
Tricep DB extensions: 50x12, 50x12, 50x12
One arm DB rows: 50x10, 50x10, 50x10

(Elapsed time: 21 minutes)

IronGrip IV
01-24-2008, 10:46 AM
This afternoon at work:

Arnold DB press: 30x12, 40x10, 50x8
Unassisted neck extensions: 75, 25, 25
DB shrugs: 50x10+10, 50x10+10, 50x10+10
Decline crunches: 25, 25, 25

(Elapsed time: ~20 minutes)

killxswitch
01-24-2008, 11:56 AM
Where do you work that you can just work out, even in a limited fashion? Good luck in '08.

IronGrip IV
01-25-2008, 11:16 AM
This afternoon at work:

Elevated push-ups: 40, 30, 25
Pull-ups: 10, 10, 10
Incline DB Press: 50x12, 50x12, 50x12
One arm DB rows: 50x10, 50x10, 50x10

(Elapsed time: 19 minutes)

IronGrip IV
01-25-2008, 11:18 AM
Where do you work that you can just work out, even in a limited fashion? Good luck in '08.

Good company... we're in the coal transportation business. We just moved into a sweet new building last May. Nice office, onsite cafe, and a pretty big gym (but no free weights due to insurance reasons unfortunately). And 3.9 miles from home. Can't complain! :D

IronGrip IV
01-28-2008, 12:09 PM
This afternoon at work:

Alternating incline DB curls: 30x12, 35x10, 40x8
Chin-ups: 12, 10, 8
Overhead DB extensions: 50x15, 50x15, 50x15
Dips: 15, 15, 15

(Elapsed time: ~17 minutes)

IronGrip IV
01-29-2008, 10:46 AM
This afternoon at work:

Arnold DB press: 40x15, 45x12, 50x10
Unassisted neck extensions: 75, 25, 25
DB shrugs: 50x10+10, 50x10+10, 50x10+10
Decline crunches: 25, 25, 25

(Elapsed time: ~15 minutes)

IronGrip IV
01-30-2008, 10:46 AM
This afternoon at work:

Elevated push-ups: 40, 30, 20
Pull-ups: 10, 10, 10
Incline DB Press: 50x12, 50x12, 50x12
One arm DB rows: 50x10, 50x10, 50x10

(Elapsed time: 19 minutes)

IronGrip IV
02-05-2008, 10:46 AM
This afternoon at work:

Alternating incline DB curls: 30x12, 35x10, 40x8
Chin-ups: 12, 10, 8
Overhead DB extensions: 50x15, 50x15, 50x15
Dips: 15, 15, 15

(Elapsed time: ~20 minutes)

North
02-05-2008, 01:23 PM
nice dips, hope to see that squat rack put to use soon.

IronGrip IV
02-07-2008, 10:50 AM
Thanks... I've already rounded up all the components and the plan is to get it moved and installed this Saturday hopefully.

IronGrip IV
02-07-2008, 12:06 PM
This afternoon at work:

Arnold DB press: 40x15, 45x12, 50x10
Unassisted neck extensions: 75, 25, 25
DB shrugs: 50x10+10, 50x10+10, 50x10+10
Decline crunches: 25, 25, 25

(Elapsed time: ~15 minutes)

Klotz
02-07-2008, 01:00 PM
What are your goals?

IronGrip IV
02-08-2008, 10:52 AM
Numeric goals are to get my bench back to 335, which I'd like to also match with deadlift and squat. I have a lot of work to do with the latter two.

Body wise, I'd like to remain at the 205 lb range or possibly less, but of course I need to trim down while adding muscle. I'd like to see my chest size go from 43" to 45", arms go from 16" to 17", and waist go from 38" to around 35". As for legs, anything I can gain will be a dramatic improvement.

Body fat right now is probably at all all time high 22% or so, which I'd definitely like to see get back to mid to high-teens.

IronGrip IV
02-08-2008, 11:33 AM
This afternoon at work:

Elevated push-ups: 40, 30, 25
Pull-ups: 10, 10, 10
Incline DB Press: 50x12, 50x12, 50x12
One arm DB rows: 50x10, 50x10, 50x10

(Elapsed time: 19 minutes)

IronGrip IV
02-09-2008, 01:47 PM
Sweet... look what I brought home today! :D

http://i60.photobucket.com/albums/h23/intrepidbus/Misc%20Pics/0209081538.jpg

IronGrip IV
02-19-2008, 10:47 AM
Saturday evening at Holiday Inn of Grand Island, NY:

Flat Bench: 135x15, 225x10, 225x10, 225x9+1
Flat DB Press: 50x12, 60x12, 70x12
Cable Crossovers: 50x12, 50x12, 40x12

IronGrip IV
03-06-2008, 07:52 PM
Recovering from spraining and respraining my wrist on the ice, it's still only about 50%...

This evening at home during the 1st period of the Penguin game:

Flat Bench: 135x15, 135x15, 135x15, 135x15, 135x15,
Flat DB Press: 40x10, 40x10, 40x10, 40x10, 40x10

IronGrip IV
03-21-2008, 06:22 AM
Wrist went downhill after the 6th. Should have waited longer to pick up any weights, but I could not resist, lol. Went to the doctor to get it checked on the 17th and it was diagnosed as just a severe sprain. Got a prescription for some mega-advil basically and it has helped trememdously, to where I am able to at least hit the gym now in therapy mode. On the 18th I was able to do the following without any damage:

Flat Bench: 135x15, 135x15, 135x15, 135x12,
Flat DB Press: 40x10

Better than nothing at least!

Last night was able to the following as well:

Military BB Press: 95x10, 95x10, 95x10,
Front DB Raises: 20x10+10, 20x10+10, 20x10+10,
Barbell Shrugs: 135x12, 135x12, 135x12,
DB Shrugs 50x12, 50x12, 50x12,
DB Arnold Press: 30x10

Still feels OK today, so that is good news. Just can't do bi/tri excercises yet, but should be soon. Plan is to add 5 or 10 lbs to each excercise per week, until I get back to where I used to be, and to STAY HEALTHY!!!

IronGrip IV
03-24-2008, 08:35 AM
Easing into the full body program, LOL... extremely wimpy weights, but I'm trying to avoid any further injury while making consistent gains. Plan is to bump up 10 lbs/week in the coming weeks.

Friday night (the 21st):

Squats: 95x10, 95x10, 95x10
Deadlifts: 95x10, 95x10, 95x10

Sunday afternoon (the 23rd):

Flat bench: 135x15, 145x15, 145x15, 145x15
Flat DB press: 40x10, 40x10, 40x10

Tonight we'll see if the wrist is ready for a bi/tri program. If not, we'll go with delts/traps.

IronGrip IV
03-25-2008, 06:40 PM
Tonight at home while watching Penguins vs. Devils:

Flat BB Bench: 135x15, 185x10, 185x10, 185x10,
Squats: Bar x15, 105x10, 105x10, 105x10,
Deadlifts: 105x10, 105x10, 105x10

Reps are probably way too high, but I'm just easing back into the program. Looking to make some strong gains in the coming weeks.

killxswitch
03-26-2008, 07:05 AM
Nice, your own power rack. That should be really useful to you. I kinda mentioned this in your picture thread but I'd bet your deadlift will be up over 300 lbs. in 8 weeks or less.

IronGrip IV
03-31-2008, 10:44 PM
Thanks killx, hope that's the case!

Just finished up a quick chest program after a few days off - away for a hockey tournament.

Flat Barbell Bench: 135x15, 205x10, 205x10, 205x8
Flat DB Bench: 50x10, 50x10, 50x10

Wrist feels pretty decent... just a matter of gaining strength back on all my movements now.

IronGrip IV
04-02-2008, 06:46 AM
Yesterday afternoon, first bi/tri program in a while! Wrist still doesn't like preacher curls too much, but it's getting there. Seems to be the only exercise where it's noticeably affected.

Preacher Curls: 65x10, 65x10, 65x10
Single DB Overhead Extensions: 50x15, 60x12, 70x10
Standing BB Curls: 65x10, 65x10, 65x10
Skull Crushers: 65x10, 65x10, 65x10

IronGrip IV
04-02-2008, 10:17 PM
Moments ago tonight:

Squats: 95x12, 105x12, 115x12, 125x12, 135x12, 175x6

Back when I did some leg work in the late 90's I could not stand it. For some reason, I'm really enjoying it this time around! The legs, knees and joints are starting to get a little bit used to the workload, so I think it's time for some consistent gains in this area! I probably won't be able to walk until next Thursday, but that's quite OK! :D

IronGrip IV
04-07-2008, 11:18 PM
Tonight:

DB Shoulder Press: 40x10, 50x10, 60x10
Upright BB Rows: 95x10, 95x10, 95x10
BB Shrugs: 185x10, 185x10, 185x10
DB Shrugs: 60x10+5, 60x10+5, 60x10+5
Deadlifts: 95x10, 115x10, 135x8, 155x6, 165x4

IronGrip IV
04-11-2008, 06:01 AM
This morning at home:

Flat Barbell Bench: 135x16, 215x10, 215x9, 215x9
Flat DB Bench: 50x10, 50x10, 50x10

IronGrip IV
04-14-2008, 09:34 PM
Tonight:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 65x12, 75x12, 85x12
Single DB Overhead Extensions: 50x12, 60x12, 70x12
Standing BB Curls: 85x10, 85x10, 85x10
Skull Crushers: 65x12, 75x12, 85x12
Close Grip Bench: 85x20

IronGrip IV
04-17-2008, 08:30 AM
Last night around 1:30AM:

Squats: 85x15, 135x10, 150x10, 165x10, 180x10, 195x6

Have noticed a dramatic improvement in leg strength already. Only issue is some annoying joint pain in the knees. Seemed to get better the further along I got in my sets last night. Old age? :dunno:

IronGrip IV
04-25-2008, 10:49 AM
Yesterday morning before work:

DB Shoulder Press: 40x10, 50x10, 60x10
Upright BB Rows: 95x10, 95x10, 95x10
BB Shrugs: 205x12, 205x12, 205x12
DB Shrugs: 70x12, 70x12, 70x12

IronGrip IV
04-25-2008, 10:50 AM
This morning before work:

Flat Barbell Bench: 135x15, 225x6, 225x8, 225x6
Flat DB Bench: 60x10, 50x10, 40x10

IronGrip IV
04-26-2008, 12:47 PM
Just now:

Deadlifts: 95x10, 115x10, 135x10, 155x10, 175x8, 195x6

IronGrip IV
05-04-2008, 12:32 PM
Just now:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 70x12, 80x12, 90x12
Single DB Overhead Extensions: 50x12, 60x12, 70x12
Standing BB Curls: 95x10, 95x10, 95x10
Skull Crushers: 70x12, 80x10, 90x8
Close Grip Bench: 95x15, 105x12, 115x10

IronGrip IV
05-18-2008, 10:52 AM
Friday morning before work:

Flat Barbell Bench: 135x16, 185x10, 185x10, 185x10
Flat DB Bench: 50x10, 50x10, 50x10
Close Grip Bench: 135x8

IronGrip IV
05-18-2008, 10:54 AM
Just now:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 75x12, 85x12, 95x12
Single DB Overhead Extensions: 50x15, 60x15, 70x15
Standing BB Curls: 100x8, 100x8, 100x8
Skull Crushers: 75x12, 85x12, 95x9+1
Close Grip Bench: 100x15

IronGrip IV
05-24-2008, 11:04 AM
Just now:

DB Warm-up: 20x10, 20x10, 20x5+5
DB Shoulder Press: 40x10, 50x10, 60x10
Upright BB Rows: 95x10, 95x10, 95x10
BB Shrugs: 215x12, 215x12, 215x12
DB Shrugs: 70x12, 70x12, 70x12
DB Cool-down: 20x10, 20x10, 20x5+5

IronGrip IV
06-01-2008, 11:57 AM
Wednesday 05/28/08:

Flat Barbell Bench: 135x16, 205x10, 205x10, 205x10
Flat DB Bench: 60x10, 60x10, 60x10
Close Grip Bench: 135x10

IronGrip IV
06-01-2008, 12:00 PM
Friday 05/30/08:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 85x12, 95x10, 105x6
Single DB Overhead Extensions: 50x15, 60x15, 70x15
Standing BB Curls: 100x8, 100x8, 100x8
Skull Crushers: 85x10, 85x10, 85x10
Close Grip Bench: 100x10

IronGrip IV
06-01-2008, 12:01 PM
Just now:

DB Warm-up: 20x10, 20x10, 20x5+5
DB Shoulder Press: 40x10 (Arnold), 50x10, 60x10
Upright BB Rows: 100x10, 100x10, 100x10
BB Shrugs: 225x10, 225x10, 225x10
DB Shrugs: 70x5+5, 70x5+5, 70x5+5
DB Cool-down: 20x10, 20x10, 20x5+5

IronGrip IV
06-05-2008, 07:06 PM
This evening:

Flat Barbell Bench: 135x16, 215x10, 215x10, 215x8
Flat DB Bench: 70x8, 70x8, 70x8
Close Grip Bench: 135x8

IronGrip IV
06-07-2008, 12:18 PM
Just now:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 90x10, 100x10, 110x8
Single DB Overhead Extensions: 50x15, 60x15, 70x15
Standing BB Curls: 105x8, 105x8, 105x8
Skull Crushers: 90x10, 90x10, 90x10

IronGrip IV
06-08-2008, 11:49 AM
Just now:

DB Warm-up: 20x10, 20x10, 20x5+5
DB Shoulder Press: 60x8, 60x8, 60x8
Upright BB Rows: 105x8, 105x8, 105x8
BB Shrugs: 230x8, 230x8, 230x8
DB Shrugs: 70x4+4, 70x4+4, 70x4+4
DB Cool-down: 20x10, 20x10, 20x5+5

IronGrip IV
06-20-2008, 11:40 AM
Just now:

Flat Barbell Bench: 135x16, 225x10, 225x9, 225x8
Flat DB Bench: 70x10, 70x9, 70x8
Close Grip Bench: 135x10

IronGrip IV
06-22-2008, 09:20 PM
This afternoon:

DB Alt Curls: 30x15; Kickbacks: 20x10
Preacher Curls: 75x12, 95x12, 105x10, 115x8
Single DB Overhead Extensions: 50x15, 60x15, 70x15
Standing BB Curls: 110x8, 110x8, 110x8
Skull Crushers: 95x10, 95x10, 95x10

IronGrip IV
06-26-2008, 01:44 PM
This morning before work:

DB Warm-up: 20x10, 20x10, 20x5+5
DB Shoulder Press: 50x10, 60x10, 70x10
Upright BB Rows: 95x10, 105x10, 115x10
BB Shrugs: 240x10, 240x10, 240x10
DB Shrugs: 70x5+5, 70x5+5, 70x5+5

IronGrip IV
06-28-2008, 09:59 AM
Just now:

Flat Barbell Bench: 135x16, 230x10, 230x9, 230x8
Flat DB Bench: 70x10, 70x10, 70x10
Close Grip Bench: 135x10, 135x10, 135x10

IronGrip IV
07-29-2008, 08:56 AM
Trying to make another comeback after yet another wrist injury...

Saturday July 26:

Flat Barbell Bench: 135x16, 225x10, 225x9, 225x8
Flat DB Bench: 70x8, 70x8, 70x8
Close Grip Bench: 135x10

IronGrip IV
09-02-2008, 08:45 PM
Once again had to wait for the wrist to recover... Tonight:

Flat Barbell Bench: 135x16, 205x10, 205x10, 205x10
Flat DB Bench: 60x10, 60x10, 60x10
Close Grip Bench: 135x10

IronGrip IV
09-11-2008, 06:36 AM
Quick program last night:

Flat Barbell Bench: 135x16, 225x8, 215x8, 205x8
Flat DB Bench: 70x7, 70x6, 70x6

Should be able to get back to a regular routine in October as we will be moving and I'll be able to get my gym set up again. Cannot wait...

IronGrip IV
11-05-2008, 07:26 AM
Started back up yesterday morning. Ugly but at least it's a start.


Morning of November 3rd:

Flat Barbell Bench: 135x16, 225x6, 205x8, 185x10
Flat DB Bench: 50x10, 50x8, 50x6


This morning before work:

Preacher Curl: 65x12, 75x12, 85x12
Standing BB Curl: 65x10, 65x10, 65x10

Single DB Tri Extensions: 50x12, 50x12, 50x12
Skull Crushers: 65x10, 75x10, 85x8

Body weight: 198


So far just the power rack and preacher curl bench are in the new basement, but hopefully the rest of the gym will be brought in this month as we continue to organize and clear out space.

IronGrip IV
11-12-2008, 09:15 AM
Morning of November 11th:

Flat Barbell Bench: 135x16, 225x7, 205x8, 185x8
Flat DB Bench: 50x10, 50x10, 50x10


This morning before work:

Preacher Curl: 85x10, 85x10, 85x10
Standing BB Curl: 95x10, 95x10, 95x10

Single DB Tri Extensions: 50x15, 50x15, 50x15
Skull Crushers: 85x10, 85x10, 85x10

Body weight: 199


Looking to do delts (and possibly back) for the first time in months tomorrow morning...

IronGrip IV
11-14-2008, 06:35 AM
This morning before work:

Upright Rows: Barx16, 95x10, 95x10, 95x10
Seated DB Shoulder Press: 30x16, 50x10, 50x10, 50x10
Cool Down: 20x10, 20x10, 20x10

Body weight: 199

IronGrip IV
11-19-2008, 06:16 AM
This morning before work:

Flat Barbell Bench: 135x16, 225x7, 225x6, 225x5
Flat DB Bench: 70x10, 70x8, 70x8

Body weight: 200

IronGrip IV
11-21-2008, 06:09 AM
This morning before work:

Warmup:
Alternate DB Curl: 30x15
Single DB Tri Extensions: 50x15

Preacher Curl: 90x10, 90x10, 90x10
Standing BB Curl: 95x10, 95x10

Single DB Tri Extensions: 70x10, 70x10, 70x10
Skull Crushers: 90x10, 90x10

Body weight: 202

IronGrip IV
12-03-2008, 06:15 AM
Yesterday morning before work:

Flat Barbell Bench: 135x16, 225x8, 225x7, 225x6

Body weight: 204

IronGrip IV
12-09-2008, 07:11 AM
Yesterday morning before work:

Flat Barbell Bench: 135x16, 225x9, 225x8, 225x6
Incline DB Press: 70x8, 70x8
Decline DB Press: 70x8, 70x8

Body weight: 204

IronGrip IV
12-16-2008, 08:42 AM
This morning before work:

Flat Barbell Bench: 135x16, 225x10, 225x8, 225x6
Incline DB Press: 70x10, 70x8
Decline DB Press: 70x10, 70x8

Body weight: 203

IronGrip IV
12-22-2008, 07:48 AM
This morning before work:

Flat Barbell Bench: 135x16, 230x9, 230x7, 230x6
Incline DB Press: 70x10, 70x8

IronGrip IV
01-06-2009, 10:39 AM
Coming off yet another hand/wrist injury/irritation...

This morning before work:

Flat Barbell Bench: 135x16, 235x8, 235x7, 235x5
Incline DB Press: 70x8, 70x8

Yeah, almost dumped it on my last rep of my last set this morning. Got lucky with the balancing act on the right rail...

http://i60.photobucket.com/albums/h23/intrepidbus/Vermont/0106090706.jpg

IronGrip IV
01-13-2009, 02:05 PM
January 8th after work:

Warmup:
Alternate DB Curl: 30x10
Kickbacks: 20x10

Preacher Curl: 85x10, 85x10, 85x10
Standing BB Curl: 85x10, 85x10, 85x10

Single DB Tri Extensions: 60x15, 60x15, 60x15
Skull Crushers: 85x10, 85x10, 85x10

Body weight: 204

IronGrip IV
01-14-2009, 11:12 AM
Quick shoulder program at work just now:

DB Military Press: 40x12, 50x12, 50x12
DB Upright Rows: 30x10, 30x10, 30x10
DB Shrugs: 85x10+5, 85x10+5, 85x10+5
DB Lateral Raises: 20x10

IronGrip IV
01-15-2009, 06:36 PM
This morning/afternoon at work:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing EZ-bar Curls: 81x10, 81x10, 81x10
Skull Crushers: 81x10+10, 81x10+10, 81x10+10

Concentration Curls 40x10, 40x10
Single DB Tricep Extensions: 85x6, 65x10

IronGrip IV
01-15-2009, 06:43 PM
This evening at home:

Flat Bench: 135x10, 245x8, 245x6+1, 245x6
Incline DB Press: 70x10, 70x8, 70x6
Decline DB Press: 70x6, 70x6, 70x6

Body Weight: 206

IronGrip IV
01-23-2009, 07:52 AM
Last evening at home:

Flat Bench: 135x10, 245x8, 245x7, 245x6 (EASY, no spotter)
Incline DB Press: 70x10, 70x10, 70x10
Decline DB Press: 70x10, 70x10, 70x10

Body Weight: 206

IronGrip IV
01-23-2009, 05:45 PM
Just now at home:

Warmup:
Standing DB Curl: 30x15
Kickbacks: 20x10

Preacher Curl: 90x10, 90x10, 90x10
Standing BB Curl: 90x10, 90x10, 90x10

Single DB Tri Extensions: 70x12, 70x12, 70x12
Skull Crushers: 90x10, 90x10, 90x10

Body weight: 206

IronGrip IV
01-29-2009, 05:11 PM
Yesterday at work:

DB Warm Up: 20x10x10x10
DB Arnold Press: 40x10, 45x10
DB Military Press: 50x10
Cleans: 81x10, 81x10
DB Shrugs 65x10+5, 65x10+5


This evening at home:

Flat Bench: 135x10, 250x7+1, 250x7+1, 250x6+1
Incline DB Press: 70x12, 70x12, 70x12
Decline DB Press: 70x10, 70x10, 70x10

Body Weight: 206

Finally beginning to make some progress!

IronGrip IV
01-30-2009, 01:52 PM
This afternoon at work:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing EZ-bar Curls: 81x10, 81x10, 81x10
Skull Crushers: 81x10+10, 81x10+10, 81x10+10

Cleans: 81x10

IronGrip IV
02-05-2009, 05:27 PM
This evening at home:

Flat Bench: 135x10, 250x9, 250x9, 250x7, 280x1+1
Incline DB Press: 70x10, 70x10, 70x10
Decline DB Press: 70x10, 70x10, 70x10
Close Grip Bench: 135x6

Body Weight: 209, sweatshirt included.

IronGrip IV
02-12-2009, 06:55 PM
02/06/09 at work:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing EZ-bar Curls: 81x10, 81x10,
Skull Crushers: 81x10+10, 81x10+10


This evening at home:

Flat Bench: 135x10, 255x7+1, 255x7, 255x6+1
Incline DB Press: 70x12, 70x11, 70x10
Decline DB Press: 70x10, 70x10, 70x10
Close Grip Bench: 135x7

Body Weight: 207.6

IronGrip IV
02-14-2009, 04:15 PM
Today at home:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing BB Curls: 100x10, 100x10, 100x10
One Arm Tricep DB Extensions: 30x12+12, 30x12+12, 30x12+12
Preacher Curls: 100x10, 100x10, 100x10
Skull Crushers: 100x8, 100x8, 100x8

Standing DB Hammer Curls 30x10+10
Kickbacks: 20x10


Body Weight: 207.8

IronGrip IV
02-17-2009, 06:36 AM
Last night at home:

BB Military Press: 95x12, 115x12, 135x12
BB Upright Rows: 100x10, 100x10, 100x10

BB Shrugs: 225x10, 225x10, 225x10
DB Shrugs: 70x10+5, 70x10+5, 70x10+5

Cooldown: 20x10+10+10


Body weight: 208.6

IronGrip IV
02-18-2009, 07:35 PM
This evening at home:

Flat Bench: 135x10, 260x6+1, 260x6+1, 260x6+1
Incline DB Press: 70x10, 70x10, 70x10
Decline DB Press: 70x10, 70x10, 70x10

Neck Extensions: 25+25+25+25

Body Weight: 209.6

IronGrip IV
02-25-2009, 12:12 PM
Last evening at home:

Shoulder has been extremely sore, so went light and nixed the decline DB...

Flat Bench: 135x10, 225x10, 225x10, 225x9+1
Incline DB Press: 70x10, 70x10, 70x10
Close Grip Bench: 135x10, 135x10, 135x10

Body Weight: 209.0

IronGrip IV
03-05-2009, 08:18 PM
This evening at home:

Flat Bench: 135x10, 225x10, 245x9+1, 265x5+1
Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 135x10, 185x10, 135x10

Body Weight: 207.6

IronGrip IV
03-13-2009, 07:30 AM
Last evening at home:

Flat Bench: 135x10, 225x10, 225x10, 225x10
Incline Bench: 145x10, 145x10, 145x10
Decline Bench: 145x10, 145x10, 145x10

Body Weight: 206.6

IronGrip IV
03-17-2009, 10:54 PM
Just now at home:

Warm-up: 20x10+10+10

Shoulder pain still so had to take it easy with the weight...

BB Military Press: 100x12, 100x12, 100x12
BB Upright Rows: 100x10, 100x10, 100x10
DB Arnold Press: 40x10, 40x10, 40x10

BB Shrugs: 225x12, 225x12, 225x12
DB Shrugs: 70x10+5, 70x10+5, 70x10+5

Neck Extensions: 25+25+25+25


Body weight: 208.0

IronGrip IV
03-19-2009, 10:28 PM
This evening at home:

Flat Bench: 135x10, 225x10, 225x10, 225x9+1
Incline Bench: 145x10, 145x10, 145x10
Decline Bench: 185x10, 185x10, 185x10

Body Weight: 207.6

IronGrip IV
03-25-2009, 07:19 PM
This evening at home:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing BB Curls: 100x12, 100x12, 100x12
One Arm Tricep DB Extensions: 30x12+12, 30x12+12, 30x12+12
Preacher Curls: 100x8, 100x8, 100x8
Skull Crushers: 100x8, 100x8, 100x8


Body Weight: 208.6

IronGrip IV
03-26-2009, 05:25 PM
This evening at home:

Flat Bench: 135x10, 230x10, 230x10, 230x10 (personal best!)
Incline Bench: 155x10, 155x10, 155x10
Decline Bench: 205x10, 195x8+2, 185x7+3

Body Weight: 209.0

IronGrip IV
03-28-2009, 10:56 PM
This morning at home:

BB Military Press: 95x12, 115x12, 135x12
DB Arnold Press: 40x10, 40x10, 40x10
BB Upright Rows: 95x10, 100x10, 105x10

BB Shrugs: 230x12, 230x12, 230x12
DB Shrugs: 70x10+5, 70x10+5, 70x10+5


Body weight: 207.6

IronGrip IV
04-10-2009, 04:40 PM
This week at work did pushups/chinups/dips/pullups/neck extensions, decline situps and decline crunches Mon-Thurs.

This evening at home:

Flat Bench: 135x10, 225x10, 235x10, 245x7+1
Incline Bench: 155x10, 155x10, 155x10
Decline Bench: 205x10, 185x9+1, 135x15

Body Weight: 206.8

IronGrip IV
04-23-2009, 10:59 PM
Tonight at home:

Flat Bench: 135x10, 185x10, 205x10, 225x10
Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 185x10, 185x10, 185x10

No spotter, slow controlled reps.

Body Weight: 207.2

IronGrip IV
05-05-2009, 11:52 PM
Tonight at home:

Flat Bench: 135x10, 185x10, 205x10, 225x10
Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 185x10, 185x10, 185x10

No spotter, slow controlled reps.

Body Weight: 206.4

IronGrip IV
05-07-2009, 12:06 AM
Tonight at home:

DB Warm-up Curls: 30x15
Kickbacks: 20x10

Standing BB Curls: 100x10, 100x10, 100x10
Overhead Tricep DB Extensions: 70x15, 70x15, 70x15
Preacher Curls: 100x10, 100x10, 100x10
Skull Crushers: 85x10, 85x10, 85x10


Body Weight: 207.0

IronGrip IV
05-14-2009, 06:31 PM
This evening at home:

Flat Bench: 135x10, 195x10, 215x10, 235x7
Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 185x10, 185x10, 185x10

No spotter, slow controlled reps.

Body Weight: 204.0

IronGrip IV
06-05-2009, 02:22 PM
May 21st at home:

Flat Bench: 135x10, 195x10, 215x10, 235x8
Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 185x10, 185x10, 185x10

No spotter, slow controlled reps.



May 30th at home:

Incline Bench: 135x10, 135x10, 135x10
Decline Bench: 185x10, 185x10, 185x10
Flat Bench: 195x10, 195x10, 195x10


No spotter, slow controlled reps.

Body Weight: 203.0