IronReps: Get In My Belly! Log (featuring 3J)
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- Start date
IronReps
Ology Apprentice
Kept last week fairly light. Tweaked my shoulder again playing some basketball, but nothing too shitty. 
Also switched my Pre to Muscle Pharm Assault. The shit's awesome and tastes delicious.
Monday: Chest/Back
Pre Workout: .5 scoops Assault
Decline Bench Press:
225x5
*Sprained wrist a bit. Not sure what did this but it hurt like hell.
Switched to Decline Machine.
270x5
270x5
270x5
270x5
Flat Bench Machine:
130x12
140x10
Hammer Curl:
40x13
50x6
Incline Fly:
40x10
45x10
Curl Machine:
80x11
80x8
Tuesday: Legs
Pre-workout: .5 scoops Assault
Squat:
225x5
225x5
225x5
225x5
Seated Calf Raise:
90x6
100x6
Standing Calf Raise:
235x6
235x6
*Didn't have that much energy this workout. Kept really good form on the squats though.
Wednesday: Shoulders/Triceps
Pre-workout: .5 scoops Assault
Behind Neck Press:
135x5
135x5
145x5
145x5
145x5
BB Raise:
50x10
50x10
Upright Row:
105x15
105x15
SkullCrushers:
90x9 + 10 Close Grip Bench Press
90x5 + 10 Close Grip Bench Press
Thursday: Back
Pre-workout: .5 scoops Assault
BB Row:
155x5
165x5
175x5
180x5
180x5
Reverse Grip Pull Down:
170x10
170x9
T-Bar Row:
135x12
160x10
Good week. This week I think I'll cut my rest time in between sets. I feel like I'm wasting too much time resting.
Also switched my Pre to Muscle Pharm Assault. The shit's awesome and tastes delicious.
Monday: Chest/Back
Pre Workout: .5 scoops Assault
Decline Bench Press:
225x5
*Sprained wrist a bit. Not sure what did this but it hurt like hell.
Switched to Decline Machine.270x5
270x5
270x5
270x5
Flat Bench Machine:
130x12
140x10
Hammer Curl:
40x13
50x6
Incline Fly:
40x10
45x10
Curl Machine:
80x11
80x8
Tuesday: Legs
Pre-workout: .5 scoops Assault
Squat:
225x5
225x5
225x5
225x5
Seated Calf Raise:
90x6
100x6
Standing Calf Raise:
235x6
235x6
*Didn't have that much energy this workout. Kept really good form on the squats though.
Wednesday: Shoulders/Triceps
Pre-workout: .5 scoops Assault
Behind Neck Press:
135x5
135x5
145x5
145x5
145x5
BB Raise:
50x10
50x10
Upright Row:
105x15
105x15
SkullCrushers:
90x9 + 10 Close Grip Bench Press
90x5 + 10 Close Grip Bench Press
Thursday: Back
Pre-workout: .5 scoops Assault
BB Row:
155x5
165x5
175x5
180x5
180x5
Reverse Grip Pull Down:
170x10
170x9
T-Bar Row:
135x12
160x10
Good week. This week I think I'll cut my rest time in between sets. I feel like I'm wasting too much time resting.
IronReps
Ology Apprentice
Quick update: I'm gonna change my routine up. The 5x5 is great, but it's starting to tire me out a bit more than I'd like which is why I took most of last week off. My new routine will go as follows:
Monday: Legs
Wednesday: Chest
Friday: Back
As you can see, I won't be working arms or shoulders directly. My reasoning is that they get worked with the other exercises anyways, and I need the extra calories.
Right now I'm at 189 pounds so I decided to start to get all of my cycle items together. It will be another 2 weeks or so though.
Monday: Legs
Wednesday: Chest
Friday: Back
As you can see, I won't be working arms or shoulders directly. My reasoning is that they get worked with the other exercises anyways, and I need the extra calories.
Right now I'm at 189 pounds so I decided to start to get all of my cycle items together. It will be another 2 weeks or so though.
IronReps
Ology Apprentice
Decided to do Legs yesterday, since my gym was closed today.
Sunday:Legs
Pre-workout: .5 scoops Assault
*Had a 5 hour ride on my bike Saturday, so decided to Leg Press instead of Squat for my lower back's sake.
Leg Press:
180x13 warm up
400x12
450x7
450x5
Leg Curls:
100x13
110x10
110x10
Calf Raise (on Front Squat Machine):
270x13
360x6
360x5
450x5
Sunday:Legs
Pre-workout: .5 scoops Assault
*Had a 5 hour ride on my bike Saturday, so decided to Leg Press instead of Squat for my lower back's sake.
Leg Press:
180x13 warm up
400x12
450x7
450x5
Leg Curls:
100x13
110x10
110x10
Calf Raise (on Front Squat Machine):
270x13
360x6
360x5
450x5
IronReps
Ology Apprentice
Looking cut up. 3J is the man...If you're willing to do the work, he can give you the tools....
Thanks dude. Hoping to keep the majority of my definition when I put on size. After all it's beach season.
3J is definitely the man. He knows his stuff inside and out.
IronReps
Ology Apprentice
Wednesday: Chest
Pre-workout: 3/4 scoops Assault
Bench Press:
225x5
205x5
205x5
Incline DB Press:
65x9
65x7
65x7
Dips:
10
10
12
As simple as this workout was, it was one of the best workouts I've had this year. Felt huge pumps and had a lot of intensity. Awesome.
Also went shopping today:
Pre-workout: 3/4 scoops Assault
Bench Press:
225x5
205x5
205x5
Incline DB Press:
65x9
65x7
65x7
Dips:
10
10
12
As simple as this workout was, it was one of the best workouts I've had this year. Felt huge pumps and had a lot of intensity. Awesome.
Also went shopping today:
IronReps
Ology Apprentice
Friday: Back
PWO: 3/4 Assault
Deadlift:
315x5
315x5
315x5
Vbar Pulldown:
165x12
170x8
DB Shrug:
115x10
70x12
Pullups:
10
10
10
Wooooooooeeeee!!! Crazy good workout! I was wearing a long sleeve shirt and by the time my biceps got pumped up you could see my veins popping out of it. Really diggin' this new routine.
PWO: 3/4 Assault
Deadlift:
315x5
315x5
315x5
Vbar Pulldown:
165x12
170x8
DB Shrug:
115x10
70x12
Pullups:
10
10
10
Wooooooooeeeee!!! Crazy good workout! I was wearing a long sleeve shirt and by the time my biceps got pumped up you could see my veins popping out of it. Really diggin' this new routine.
IronReps
Ology Apprentice
Monday: Legs
PWO: 3/4 Assault
Squat:
225x5
275x5
285x5
Leg Curl:
90x11
115x7 (Different machine than last week)
Seated Calf Raise:
115x7
115x7
Standing Calf Raise:
235x6
235x6
Great lift. I feel like I need to add more volume but I'm not going to. Next time I'll decrease the rest time and throw in a few static holds.
PWO: 3/4 Assault
Squat:
225x5
275x5
285x5
Leg Curl:
90x11
115x7 (Different machine than last week)
Seated Calf Raise:
115x7
115x7
Standing Calf Raise:
235x6
235x6
Great lift. I feel like I need to add more volume but I'm not going to. Next time I'll decrease the rest time and throw in a few static holds.
IronReps
Ology Apprentice
It's Kirkland's boneless, skinless chicken breasts from Costco. 1 package contains 16 breasts for about $22 so I buy them in bulk.
IronReps
Ology Apprentice
Wednesday: Chest
PWO: 3/4 Assault
Bench Press:
205x5
215x5
225x2+3 assisted
135x15
Incline DB Press:
55x10
60x10
65x8
Dips:
10
10
10
Felt a little weaker than normal on this lift. Didn't get much sleep the night before and missed breakfast. Ideally I would have pushed it a day, but my schedule isn't too forgiving right now.
PWO: 3/4 Assault
Bench Press:
205x5
215x5
225x2+3 assisted
135x15
Incline DB Press:
55x10
60x10
65x8
Dips:
10
10
10
Felt a little weaker than normal on this lift. Didn't get much sleep the night before and missed breakfast. Ideally I would have pushed it a day, but my schedule isn't too forgiving right now.
IronReps
Ology Apprentice
Friday: Back
PWO: 3/4 Assault
Deadlift:
315x5
335x5
335x5
V-bar Pulldown:
165x15
170x7
Upright Row:
70x12
70x10
Pullups:
10
10
Kept the rests very short today. Was dead by the time pull ups came.
Finally hit 190 lbs today. My goods have been ordered and everything is almost ready to go.
Took a quick picture today after the sauna.
View attachment 544518
PWO: 3/4 Assault
Deadlift:
315x5
335x5
335x5
V-bar Pulldown:
165x15
170x7
Upright Row:
70x12
70x10
Pullups:
10
10
Kept the rests very short today. Was dead by the time pull ups came.
Finally hit 190 lbs today. My goods have been ordered and everything is almost ready to go.
Took a quick picture today after the sauna.
View attachment 544518
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