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Thread: Putting in work

  1. #1
    Senior Member ironwill727's Avatar
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    Putting in work

    I am back to posting here to change things up. After many years of training in my shed with a focus on powerlifting and strongman I am back to training in a gym with a bodybuilding style focus. I didn't chose to break up with my love of strength it chose to break up with me like a girlfriend that sleeps with the whole fraternity at school! Around May of this year I starting getting groin pain which I thought was a groin tear. Turns out I have a cam hip impingement, torn labrum, adductor stress tear and osteoarthritis. I went through two months of pt which did little. I have seen three drs two of whom are respected hip orthos and one sports med. Artho surgery to repair the labrum and resurface hip were not recommended due to advanced oa. Normal hip has 4mm cartridge I have 1.6mm. So at 30 this came as a shock. I have had 2 prolotherapy treatments which has helped the pain a little but. Range of motion is stole terrible. If I come close to 90 degrees of hip flexion I get sharp pinch in my groin. Ext and int rotation are not good. So needless to say bb squats, jumps and running are a great way to speed up a hip replacement. Rdls hurt. Sldl hurt. On my left side I can touch my toes on right no way. I also get pain in the morning driving and some back tightness. With all that said I am not the type to sit around and get fat and lazy. I still find a way to train every muscle. I am currently 5'9 215. I plan on having the best physique I ever had by summer.

  2. #2
    Senior Member ironwill727's Avatar
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    12/29/14 back

    Elliptical 10 min

    Pull-up wg (120s)
    15
    12
    10

    Tbar row (90s)
    B+90x12
    B+135x12
    B+160x11

    Straight arm lat pd (90s)
    50x12
    50x12
    50x12

    Seated cable row (30s)
    105x7x12

    Shrug hs machine (30s)
    180x7x12

    Grip hs (60s)
    90x12
    115x12
    125x12

    Ab cr machine 45s
    70x20,20,20

    Treadmill 6 min

    *felt pretty good today. I am digging this fast pace. Straight arm lat pd were humbling as I haven't done this exercise in about 10 years.

  3. #3
    Senior Member ironwill727's Avatar
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    12/30/14 chest/bi

    Elliptical 10 mins

    Chins x 8
    Incline bench 120s
    45x20
    135x10
    185x8
    225x5
    230x4
    190x9

    Inc db fly (90s)
    35x12
    40x12
    40x12

    Hs wide chest 90s
    180x12
    230x10
    230x10

    Pec dec 30s
    70x7x12

    Bb curl 60s
    70x10
    80x8
    80x9

    1 arm db preacher
    25x8
    20x10
    20x10

    Cable Ez curl (30s)
    40x12
    50x6x12

    Standing cable twist
    20x15,15

    Bad girl/good girl
    65x21,21

    Elliptical 5mins

    *had to do this a day early to gym closing early tomorrow. I expected to get more reps on incline but today was not the day. I think I grabbed a longer bb that is thinner. I like thicker for benching as it feels better on my shoulders. Still a good pump. I been throwing good/bad girl machine in a few times a week to get blood into my hips and groin and I feel it helps my hip feel better.

  4. #4
    Senior Member ironwill727's Avatar
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    1/2/15 legs

    Tm-7min

    Lying ham curl
    65x10
    80x10
    95x10
    110x10

    Hack sq
    90x8
    180x6
    250x5
    270x8
    180x15

    Kneeling 1 leg ham
    60x8
    70x8
    80x8

    Leg ext
    110x12
    125x12,13

    Inc hyper
    12
    10x12,11

    1 leg ext
    35x21,21

    Good girl/bad girl
    80x21,21/21,21

    Seated calf (30s)
    70x7x12

    Sumo sldl
    135x5,10

    Swiss ball crunch (10s)
    21,21,21

    Tm. 8 min

    *pretty good today. My legs were toast. After calves I grabbed a bb to see how sumo DL feel and I was able to stiff leg without pain.

  5. #5
    Senior Member ironwill727's Avatar
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    1/3/15 sh/tr

    Eliptical 7min

    Strict press 205tm
    45x12/pull-up 8
    95x8/pull-up x 8
    145x5/chin x 8
    165x5/chin x 8
    185x6

    Seated db oh
    50x12
    55x12

    Db side lat
    25x12,12
    30x12

    Rear pec dec
    60x7x12

    Db elbows out ext
    35x12
    40x12
    45x12

    Dips
    15,14,14

    Tri pd
    70x12
    100x12
    110x5x12

    Elliptical 8min

    *feeling good on this one.

  6. #6
    Senior Member ironwill727's Avatar
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    1/5/15 back

    Tm-8 min

    Pull-up wg
    15,11,10,8,7

    Seated cable row
    165x6
    187x6
    192x6

    Lat pd
    143x6
    165x6

    Db shrug
    95x10
    100x8

    Db wrist
    50x12
    55x12

    *so I am on my way to the gym feeling good. I check in and the front desk girl tells me the gym shut down! This was depressing as this gym had everything I need. They told me the commercial gym around the corner was offering deals...a gym I used to work at which is ok. I drove by and realized how busy that place is especially post New Years. So I drove to the gym 5 mins from my house which is also a commercial gym (puke). I signed up for a month to month membership until it gets warm enough to go back to my shed. Hopefully, in March. This place was also mobbed and full of New Year's Resolution people. The DBs go up to a whopping 100. I witnessed a guy doing empty barbell wrist curls in the squat rack! I felt like I was in the Twilight Zone. I think I might try going early in the morning to see if there are less people to get in my way.

  7. #7
    The Bulkness Cometh! BULK_BOY's Avatar
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    Quote Originally Posted by ironwill727 View Post
    1/5/15 back

    *so I am on my way to the gym feeling good. I check in and the front desk girl tells me the gym shut down! This was depressing as this gym had everything I need. They told me the commercial gym around the corner was offering deals...a gym I used to work at which is ok. I drove by and realized how busy that place is especially post New Years. So I drove to the gym 5 mins from my house which is also a commercial gym (puke). I signed up for a month to month membership until it gets warm enough to go back to my shed. Hopefully, in March. This place was also mobbed and full of New Year's Resolution people. The DBs go up to a whopping 100. I witnessed a guy doing empty barbell wrist curls in the squat rack! I felt like I was in the Twilight Zone. I think I might try going early in the morning to see if there are less people to get in my way.
    First of all sorry to hear about your med. issues, bummer. Good to see you are adapting your training and carrying on. Props.

    As for the New Years' crowd, I had to laugh for I have seen it too many times before. I am so thankful that I can train in my basement. Is there no way you can insulate your shed? How cold does it get in your part of the woods?

    Cheers.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  8. #8
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by BULK_BOY View Post
    First of all sorry to hear about your med. issues, bummer. Good to see you are adapting your training and carrying on. Props.

    As for the New Years' crowd, I had to laugh for I have seen it too many times before. I am so thankful that I can train in my basement. Is there no way you can insulate your shed? How cold does it get in your part of the woods?

    Cheers.
    Thanks for checking in. I live in NJ and the last few days its been in the teens. I sucked up the weather for 4 years in my shed and never complained as it is my sanctuary. Insulating could be a good idea but is have to weight the cost benefit ratio. Another reason I joined a gym was to be able to train legs without resulting to the same exercises that make my hip worse. I do plan on moving at some point but it largely depends on work as I have been seeking a promotion for sometime but I can only move to 4 nearby counties due to my wife's job. I will ensure the next home has a garage.

  9. #9
    Senior Member ironwill727's Avatar
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    1/7/15 bench upper

    Tm 5.5 min at 3inc

    1a) bench cg
    45x20
    95x12
    135x8
    185x5
    215x3
    245x3
    275x5
    295x1 (pause)
    275x3
    225x10

    1b) pull-up ng
    Bwx5x10

    2) db row
    80x10,10,10

    3) inc db
    80x10
    80x12

    4a) cable curl
    55x12
    60x10

    4b) tri pd
    55x12
    60x12

    Tm-11min at 3.5 inc

    *I don't like the barbells very much in this gym. A barbell should be black with a rough grip. These barbells are thicker which is fine but silver and far from a razor grip. I stopped we'll short of failure on bench because the bench sucks due to t j-hooks that make you waste energy to lift off. I'm considering checking out another gym and eating the 30 bucks I spent this month for this gym. The only thing I like about this gym is it is 5 mind from home and has a good amount of benches, pull-up and dip stations. I am thoroughly annoyed there is no hack squat sled as that is the only squatting I can do right now to avoid pain.

  10. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Out of curiosity, height/weight?

    And agreed with the bench with shit knurling. I'm at the mercy of training at a Gold's (for now) and the barbells are cheapo bars you see at every globo gym. I've been spoiled with Texas Barbells for a while, and the knurling on those is amazing. +1 on the J Hook comment. We have those non-adjustable bench racks by Life Fitness here. If you have long/short arms, you're fucked.
    My training journal:
    thecityalive is dead meat
    Current RAW PRs:
    Bench:255 (9/30/13)
    Dead: 535 (1/12/15)
    Squat: 455 (1/8/15)
    Total: 1245 lbs.

  11. #11
    Senior Member ironwill727's Avatar
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    1/9/15 legs

    Tm 9 min

    Seated ham curl
    70x12
    90x12
    95x12

    Kb 1 arm swing
    45x10
    45x10

    Standing calf
    130x12
    150x12
    170x12

    Seated calf
    50x15,15,15

    Lying ham
    80x12
    95x12
    100x12

    Leg ext
    115x12
    125x12
    135x12
    50x10 (1 leg)

    Bad girl
    90x20,20

    Good girl
    90x20,20

    Sumo sldl
    135x10
    185x8,8,8

    Plank alt arm/kb side bend
    60s/40x15
    60s/45x15

    Tm
    11 min 4 inc

    *third gym in a week. About the same quality as the one I joined. Can't wait till it gets warmer.

  12. #12
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by thecityalive View Post
    Out of curiosity, height/weight?

    And agreed with the bench with shit knurling. I'm at the mercy of training at a Gold's (for now) and the barbells are cheapo bars you see at every globo gym. I've been spoiled with Texas Barbells for a while, and the knurling on those is amazing. +1 on the J Hook comment. We have those non-adjustable bench racks by Life Fitness here. If you have long/short arms, you're fucked.
    5'9 210ish. I'd expect better at Gold's I thought that was a real gym. At home I have a Texas powerbar and a jesup powerbar. I actually prefer the jesup as it is a little thicker. At home I bench in my power rack and feel better with it.

  13. #13
    Senior Member ironwill727's Avatar
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    1/10/15 oh 205tm 1s

    El- 3min

    1a)Strict press-
    45x15
    95x8
    115x5
    155x5
    175x3
    195x4
    155x8

    1b) pull-up
    Bwx10,10,10,10

    Inc cg
    135x8
    185x5
    205x5
    225x4

    Seated cable row
    143x10
    165x10
    170x10

    Dips
    20
    18
    15

    Alt db curl
    30x12
    35x10,9

    Facepull
    55x12,12,12

    Tm 11 min at 4.5 inc

    *not my best strict pressing effort but it was ok.

  14. #14
    Senior Member ironwill727's Avatar
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    10/11/15 smolov jr wk1 day 1

    Elliptical 10min

    Bench
    135x12,8
    185x5
    230x6x6

    Sumo speed DL
    205x5x3

    Seated cable row
    121x12
    143x12
    165x12

    Db hammer
    30x12
    35x12
    40x11

    Elliptical 5min

    *decided to give smolov jr a try for bench since I want to get my bench up.

  15. #15
    Senior Member ironwill727's Avatar
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    1/13/15 smolov jr day 2

    Elliptical
    5min

    Bench
    135x12,8
    185x8
    225x3
    245x7x5

    Pull-up ng
    11,10,7,7,7

    Hlr
    10
    8

    Ab pd
    77x10
    88x9,8

    Swiss ball ob crunch
    20,20,21

    Treadmill
    12 min at 5 inc

    *bench felt strong.

  16. #16
    Senior Member ironwill727's Avatar
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    1/15/15 oh

    5 mins elliptical

    Bench warmup

    Strict press-
    45x12
    95x8
    135x5
    155x5
    175x8

    Pull-up ng
    5
    25x5
    27.5x5
    30x5
    32.5x5
    35x5

    Dips (face pull x 12 between)
    25x5
    30x5
    35x5
    40x5
    45x5

    Side plank
    30s
    30s

    *did this in the shed. My shoulders were not having more benching today. Decided I don't want shoulder arthritis to go with my hip. So smolov and benching 4x a week is not for me.

  17. #17
    The Bulkness Cometh! BULK_BOY's Avatar
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    With regards to your shoulders, have you been actively stretching them? And or working on your rotator cuff muscles? It might not be arthritis you're feeling in there if your shoulders are tight. Just a thought.

    Cheers.
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  18. #18
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by BULK_BOY View Post
    With regards to your shoulders, have you been actively stretching them? And or working on your rotator cuff muscles? It might not be arthritis you're feeling in there if your shoulders are tight. Just a thought.

    Cheers.
    I don't have shoulder arthritis I meant I don't want shoulder arthritis to go with my hip arthritis. I stretch my chest/shoulders after every workout. I just don't think constantly doing the same exercise 4x a week is gonna help me.

  19. #19
    Senior Member ironwill727's Avatar
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    1/17/15 inc 265tm 5s

    Elliptical 7mins

    Inc cg bench
    115x12
    135x8
    185x5
    205x5
    225x7
    245x3 (joker)

    Sumo sldl
    135x8
    185x5
    225x5

    Seated cable row
    121x10
    143x10
    165x10
    168x10

    Leg ext
    100x12
    110x12
    120x12

    Kb snatch
    30x10
    30x10

    Ab pd
    77x10
    88x10
    93x10

    Tm-5min
    El-5 min

    *pretty much making it up as I go along.

  20. #20
    Senior Member ironwill727's Avatar
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    1/18/15 oh 205 5s

    1a) strict press
    45x15
    95x8
    135x5
    155x5
    175x8

    1b) pull-up wg
    Bw x 5 x 10

    2) cg bench
    155x10
    185x10
    215x10

    3) rope face pull
    60x15,15
    66x15

    4) kb shrug
    40x25,25,25,25

    5) lying neck raise
    10x20,20,20

    Tm-15 min at 4.5 inc

    *fast and efficient.

  21. #21
    Senior Member ironwill727's Avatar
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    1/19/15 lower strength

    Elliptical 5min

    Farmers DL ( per hand)
    115x5,5
    165x5
    185x10

    Sumo sldl
    135x8
    185x8
    230x6

    Ab wheel
    15,15,15,10

    Sled bw
    140x100ft,100ft
    230x100ft,100ft

    Plate farmer walk
    45s x140ft, 140ft

    Plate pinch
    50x40s,45s

    *got to train in the shed and outside in beautiful 45 degree weather. Can you say heat wave?

  22. #22
    The Bulkness Cometh! BULK_BOY's Avatar
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    Quote Originally Posted by ironwill727 View Post
    I don't have shoulder arthritis I meant I don't want shoulder arthritis to go with my hip arthritis. I stretch my chest/shoulders after every workout. I just don't think constantly doing the same exercise 4x a week is gonna help me.
    OK good job on the stretching. And I agree with you about the 4x per week Bench. I think only a select few in the weightlifting world can really get away with it.

    Enjoy the warm weather while it lasts.......it's now 21'F here. Going down to 10'F tonight. Dang!
    "to teach God's word, by his own example; that we must Love all things that God made" - The Rime of the Ancient Mariner

    DL: 375 RAW No Belt, No Wraps, No nothing!
    SQ: 325 RAW " " "
    BP: 220 RAW " " "

    Total: 920 hahaha Not quite a 1000lbs (This was done back in 2008 )

  23. #23
    Senior Member ironwill727's Avatar
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    Quote Originally Posted by BULK_BOY View Post
    OK good job on the stretching. And I agree with you about the 4x per week Bench. I think only a select few in the weightlifting world can really get away with it.

    Enjoy the warm weather while it lasts.......it's now 21'F here. Going down to 10'F tonight. Dang!
    You are in Canada. Ten degrees is a heat wave there lol.

  24. #24
    Senior Member ironwill727's Avatar
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    1/22/15 bench 310tm 5s

    Elliptical 3min
    Hip stuff

    1a) bench
    45x20
    135x8
    185x5
    215x5
    235x5
    265x7

    1b) bpa
    Mx6x15

    2a) pull-up ng
    5
    25x5
    35x5
    45x5

    2b) inc cg
    135x10
    155x10
    175x10

    3) dips
    25x8
    35x8

    4) Btb shrugs
    135x12
    185x12
    205x12

    5) neck
    10x21,21

    6) bb curl
    45x25

    *starting off light.

  25. #25
    Senior Member ironwill727's Avatar
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    1/23/15 clean 185/SSq 205 5s

    Hip stuff

    Hang clean
    45x5
    95x5
    125x5
    140x5
    155x5

    SSq
    65x5
    115x5
    135x5
    155x5
    175x5

    Ghr
    10,10,10

    Plank series
    Alt arm 30s/side plank 30s x 2

    1 leg calf
    15,15,15

    Plate suitcase walk
    45 x 3x 70ft

    *was gonna do boring leg machines at the gym but decided to try some cooler stuff in the shed. Felt no pain during this but we shall see later.

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