IWs off season log.....

[ironwill]

I decided to post a journal for my offseason goals.......I competed June 13th, kept up my trng for a few weeks post show...Then we bought a new home, had to move...Big things at work....Once i set myself up for a goal, i try my best to hit it...Even stressing myself out trying to make my goal fulfilled...CC and i decided to take a month off the gym and hardcore workouts and move, get stuff straightened away and set myself up for success, rather than dragging everything out trying to do all, and take on to much, like i typically do..
The best thing i ever did...Im back in the gym, kept most of my muscle doing pct and pcr......Went to the doc in my off time, got everything tested and all is perfectly normal....
My training for the next 8 weeks is going to be just for power and strength...Im going to do a bit more volume than i typically do and 5 -6 days per week and then take 3 weeks and do lower volume and do my other style training i like to do....only 3-4 days per week and stopping at failure, then repeat....

My goals are to step on stage with better conditioning and more size..I want to be 225-230 on stage this yr...which will mean i need to do a better diet going into the show...Try harder....And start off my diet in better shape with added muscle..Last yr i started contest prep after 10 weeks of being bedridden with chronic vertigo, i dont know if anyone has experienced that...it is hell, no exaggeration, pure hell...

Currently about 235 ish and still quite lean, all abs are visible and im about to make them invisible...lol..
Ill probably get up to 265 ish lbs and then maintain, then drop into contest mode at 14 weeks out...
Im going to focus on beating my log book and progressively getting heavier lifts, or more reps each workout...and i will beat all my old personal bests....
Im stoked more than i ever have been before....I was told by judges that if i looked in the morning, as i did in the nite show, i would have gotten second...Not my words, but unanimous with all the judges that i spoke to after made my bad placing feel much better, but im a good sport and sucked it up and shared in CCs winning celebration......In other words i bombed my last night, dropped 11 lbs over 24 hours and felt it and saw it.....never again...rookie mistake, even when i heard about it over and over, something came over me the last day and i did a stupid thing...cest la vie....i know what i need to do, now time to geter done..
So ill keep a weekly log or so charting what im doing and what is working and my gains as i go along...Ill put up pics throughout...maybe bi weekly, or monthly so you folks dont get tired of seeing my crap....
Tune in and cheer me on......I cant wait to see the next 10 months will bring.....
:)

[physique]

good luck IW. I will enjoy reading about your progress in and out of the gym

[daande]

Goodluck bro.

[ubcpower]

looking forward to following this man, you gonna work with anyone for the offseason as far as training/diet go?

[AlladdinSane]

I'm watching you...

[pseclint]

more pics too, need something for the spankbank

[Request]

All the best bro... hopefully everything works out for you!

[ironwill]

looking forward to following this man, you gonna work with anyone for the offseason as far as training/diet go?
I have a pretty good handle on off season stuff, im going to do this one myself, and use the experiences i had with Phil Hernon, and DC to help me out with what i learned worked for me.......
But for contest im definitely getting assistance once more at least ...I lose confidence and second guess myself to much when trying it on my own and start getting lean...then of course i do something silly...

Aladdin, i hope so, because ill be asking your opinion when i drop in a few times throughout and get some advices from you my friend....Good eye, and not afraid to be honest.....2 qualities i like....
Thanks guys for the well wishes and luck.....appreciated.., ill post up some pics in the near future....

[countrychic]

:yeah goodstuff babe!!

[C-money]

Subcridbed... time to get HUGE! Throw them weights around!

[JonnyO]

Good luck bro.

[marino]

Eat, train, sleep, repeat. Can't fail. Good Luck

[ironwill]

Eat, train, sleep, repeat. Can't fail. Good Luck
huh???

[JonnyO]

Gonna post the diet bro?

[ironwill]

I will on my next entry, and ill post up my workouts as well......Crazy days right now......Ill enter my diet, supplements and training as it changes....

[AlladdinSane]

:pstfu

;)

[GYMBRAT]

kick some ass iw, I'll be following every entry to keep my own ass motivated as well bro!!

.....same goals in mind ;)

[ironwill]

Up 9 lbs since last sunday...It is mostly water, but that is aok, everything is working...
I am adding in 1 scoop of protein powder with water between each meal now, for fun and extra protein...Everything else is taying the same for now...Ill run like this and update in here to see how it all goes for a few weeks..I am expecting some good gains this yr.....
Doing the logbook thing again, as i find it much easier to progressively add weight, rather than guessing and trying to remember each week.....:)

[LIVEHARD]

well done

[C-money]

Honestly this log is gonna motivate me IW! If your gaining... i gots too aswell!

[JonnyO]

Lets see your meal frequency/plan bro.

[LIVEHARD]

if you keep this up im going up to 2 grams a week and 6000 cals aday

great job

[Andre]

Up 9 lbs since last sunday...It is mostly water, but that is aok, everything is working...
I am adding in 1 scoop of protein powder with water between each meal now, for fun and extra protein...Everything else is taying the same for now...Ill run like this and update in here to see how it all goes for a few weeks..I am expecting some good gains this yr.....
Doing the logbook thing again, as i find it much easier to progressively add weight, rather than guessing and trying to remember each week.....:)

How much time is there between your meals?

[Sandwiches]

...

[ironwill]

Lets see your meal frequency/plan bro.I am eating 7 meals per day approximately...With a 50-80 grams protein per meal, 50 grams carbs per meal and 20 grams of fat or so....4000-4500 calories per day right now....


First meal is typically 2 cups of egg whites, 1 large bagel, and 2 T of olive oil, or fish oil.vitamin c @ 3 grams, vitamin e @ 800 ius, multi vitamin, vitamin b12, potassium, and 1000 iu vitamin d, and calcium/magnesium/zinc tabs...
1 hour later a scoop of pro powder.

meal 2 is 3/4 cup of raw oats, 60 grams protein from whey and nuts, almonds, pecans and walnuts, 1/2 cup or so...

meal 3 is 60 grams protein from beef, a little over half pound, bowl of strawberries/blueberries
1 hour later is 1 scoop of pro powder

meal 4 is 60 grams protein from powder and 2 bananas and fish oil
then train 1 hour later

meal 5 is pwo 80 grams protein and 60 grams dextrose powder no fats 10 grams creatine.

Meal 6 is chicken or beef over 1/2 lb worth, and salad, and rice or pasta...no fat

meal 7 is cottage cheese or eggs to equal 50 grams minimum protein and some fats (nuts) before bed..
Meal 8 sometimes if i am still awake...pro/fats....only...

I usually eat every 2.5 hours minimum....or less starting with first meal @ 5am......If im hungry in a shorter time, i eat then...I dont let myself get hungry right now...

[ironwill]

Last nights workout was delts/triceps......
For delts we did military press, 2 warmups, then 1 all out drop set to failure, then side laterals seated, then we did cable raises....We do rear delts with back...
Triceps is dips, then overhead extensions, and then close grip presses or something like that.....
all exercises are basically fail at 15 (wu), then 12 (wu), then full out work set either going to rest/pause, or drop set failure....on the compound major movements...
Hitting everything once per week now for a change for a couple months, trng, m,t,thurs,fri....Next period will be dc trng, same days, but hitting each bp 2x per week.....then we will do that for awhile...:flagC

[ubcpower]

damn that diet looks yummy.
question...are you going to be weighing your food at all? or just eyeballing?
also, have you tried maxxy waize for the pwo shake but still like dextrose better?

[ironwill]

damn that diet looks yummy.
question...are you going to be weighing your food at all? or just eyeballing?
also, have you tried maxxy waize for the pwo shake but still like dextrose better?

Ive weighed my food quite a bit and have a fairly good idea of what i need to use food wise to get in the nutrients i need...Not perfect, contest time i will be a bit more discriminating...
I love waxy maize, i use a product by pvl called vextargo, im just out right now, so i made a deal with CC to get rid of some of the supps i have strewn throughout HER pantry..(yeah i said it...lol bracing for the smackdown)
I have shit to shinola in there, protein powders from all sorts, and creatines, glutamines, all kinds of crap all half full, so im eating it all in proper amnts to clean pantry, then i will restock..Yes i do really like the waxy maize though....

[ironwill]

I am up about 12-14 lbs right now.....Filling up nicely on a very small dose of anabolics...I tend to taper up as i go, so im going to keep going until the growth stalls, then go to second stage of journey...I have 4 stages for this cycle...
Strength is increasing, my appetite is increasing, my energy levels are good...

I want to do a post of each workout im doing for this 6 week period, i will sit down later and do that....
Very happy for only 2 weeks in and i see good things coming up...Ive never began a cycle lean before, always gained a bit of chub off cycle to try and keep as much as i could, im trying the opposite this time, to see if there is a big difference in my appearance at 16 weeks in...
:puff

[ubcpower]

you gonna do any cardio at all? (sorry if its already been mentioned)

[LIVEHARD]

I am up about 12-14 lbs right now.....Filling up nicely on a very small dose of anabolics...I tend to taper up as i go, so im going to keep going until the growth stalls, then go to second stage of journey...I have 4 stages for this cycle...
Strength is increasing, my appetite is increasing, my energy levels are good...

I want to do a post of each workout im doing for this 6 week period, i will sit down later and do that....
Very happy for only 2 weeks in and i see good things coming up...Ive never began a cycle lean before, always gained a bit of chub off cycle to try and keep as much as i could, im trying the opposite this time, to see if there is a big difference in my appearance at 16 weeks in...
:puff

Well done I bet your packing on a few LBS :fwave

[C-money]

What does these 4 stages look like IW? does it go all winter long into contest time? or is there breaks? Thanks mang

[ironwill]

you gonna do any cardio at all? (sorry if its already been mentioned)
I think i will.....Just in walking the dog, and at my job chasing bigaboy around etc...I get quite a bit normally, so i dont do much as far as planned cardio....
Until contest time, then i will up it at 12 weeks or so out...

[ironwill]

What does these 4 stages look like IW? does it go all winter long into contest time? or is there breaks? Thanks mang

I do 4 stages as in, i taper up (stage1) and then get into full cycle(stage 2), then i plan on cycling slin a bit with some gh, then hold with this for awhile(stage 3), and then taper down and i think i will bridge low dose after 16-20 weeks (stage 4), then im going to do it again and right into contest prep....Ive never tried this before, but ive never competed before last yr either...Even at my max ill only be doing a bit m ore than a gram, and the slin will just be supplemental post workout, for 2 things....1 to help to assimilate and help store all the carbs ill be using this yr, and will only be 5ius, max, to supplement, not take over pancreas job..I plan to take in 100 grams carbs postworkout..Also slin helps lower shbg while doing AAS...So i dont want to go hi doses full on, id rather use all the tools available at reasonable amnts to keep things balanced...
GH will be a small dose as im up there in age, and it does help out with better feeling of well being and good sleep etc..

That will be the gist of it...Very simple, but not taxing on my system...

[LIVEHARD]

I think i will.....Just in walking the dog, and at my job chasing bigaboy around etc...I get quite a bit normally, so i dont do much as far as planned cardio....
Until contest time, then i will up it at 12 weeks or so out...

Nice to see your getting huge MASSIVE man

I just broke 290 today on my way to 310

[ironwill]

Nice to see your getting huge MASSIVE man

I just broke 290 today on my way to 310
You are massive....Im a long way from those stats.....Ill do what i can....:D

[LIVEHARD]

You are massive....Im a long way from those stats.....Ill do what i can....:D

F'k bro im between 6'4-5'' size 14.5 shoes its take some mass to fill in

Hence the reason 7'' was in the small category Sorry bro LOL

[C-money]

Thanks IW.. appreciate it! This is gonna be a sick offseason broski

[ironwill]

F'k bro im between 6'4-5'' size 14.5 shoes its take some mass to fill in

Hence the reason 7'' was in the small category Sorry bro LOL
lolol...not sure what you are talkin bout willis...
If you are only 7, it must look like a wiggly worm on you....

[ironwill]

Thanks IW.. appreciate it! This is gonna be a sick offseason broskiyou betcha bro........looking thick in your avi...good work....

[LIVEHARD]

lolol...not sure what you are talkin bout willis...
If you are only 7, it must look like a wiggly worm on you....

LMAO !!!!!!!!!!!!!!!!!!!!!

Remember the thread what women prefer everyone was whining about the small vote option

Now back to your progress

[ironwill]

Well the weight gaining is slowing a tad, a bit of water weight and filling up again after a month layoff made for a fast beginning...I really think once you have dieted down for a show that your body fat is quite a bit harder to put on. Something changes not sure what...

Im still quite lean all abs visible, lower ab veinage, vascularity in my legs...The fat just doesnt seem to pack on and im eating big time....

Im not complaining, just kind of noting the difference this time......

Im up to 245 ish lbs and climbing...

Still doing 600 mgs total test/npp only waiting for things to slow a bit more then i am bumping it up a tad.....and adding d-bol at about 5 weeks in, then things be happenin...lol...

I am still shooting for 260-265ish fairly hard lbs..if more than ill take it, but this yr im not forcing it on with to much fat accumulation.....

My strength is steadily increasing on all of my lifts......good feeling of well being 3 weeks into cycle....I always like test, makes me feel so good..I am looking forward to this journey more so than i have in the past, my goal is set, i know what i need to do, and do consistently...

My goal is to come in on stage at least 12 lbs heavier than last yr, which i should be able to do fairly easy as i had a buggerd up off season, be bopped all over for my diet, screwed up the days leading up to show etc...this yr i am hiring an expert to do my whole prep and not getting a local guys help that really wasnt sure what he was doing at the end, so i just took it over myself and tried what i could...cest la vie...

Legs and back are my big things to focus on this yr, everything else will fall into place and im going to actually train abs this yr as i found out i have some pretty good ones without ever trng them on their own, maybe did abs 5 times in the past 2 yrs, no exaggeration...

Legs are growing like weeds, I had only 6 months working them last yr as i fractured my L-5 in a work accident a few yrs ago and it took a really long time to be able to do anyhting other than leg extensions without turning my whole lower body numb...so i feel like im in much better shape going into this off season and looking forward to the next phase..
No moving anymore for awhile, great support at home, new gym im attending which i really like , just started 2 weeks ago at it.....
ok, journal done for today...ill be back...:D blah, blah

[LIVEHARD]

Sounds great BRO

Note Please add some spacing between paragraphs for us old F'ks in glasses

outside of that keep it up and don't forget to make CC smile
((YOU KNOW)):shock

[ironwill]

fixed ol timer...:ht

[LIVEHARD]

fixed ol timer...:ht

Ya Ya I don't have to see what i lift ! I can feel my way around what I F'k

+ I just got cool glasses when I was away

Keep up the good work you can take more T if you need it

F'k the bol add Eq or deca for a nice anabolic boost

I off to train legs first time in three week i pulled my back and my upper ass with a pinched nerve a few weeks back so deads/hypers and any leg shit killed me.

Thank god the grow easy

BEST

[LIVEHARD]

fixed ol timer...:ht

Yes Farm F'ker :troll

i have entered my vigara Test years and so :mad:

I don't need either but punishing the bitchs (LADIES) is allway's fun LOL

[ironwill]

Ya Ya I don't have to see what i lift ! I can feel my way around what I F'k

+ I just got cool glasses when I was away

Keep up the good work you can take more T if you need it

F'k the bol add Eq or deca for a nice anabolic boost

I off to train legs first time in three week i pulled my back and my upper ass with a pinched nerve a few weeks back so deads/hypers and any leg shit killed me.

Thank god the grow easy

BEST
Thanks for the advice mang, but im all right, i know the way around a cycle...lol...i like to stay fairly conservative on my doses....it will be more aggressive this yr than prior though...
i already have deca in there...........npp....better tweak the glasses....
not much better for strength, and size than test/deca/dbol......
Tried and true, then with a couple of modifications after dropping dbol, much of the gains are kept.......

[LIVEHARD]

Thanks for the advice mang, but im all right, i know the way around a cycle...lol...i like to stay fairly conservative on my doses....it will be more aggressive this yr than prior though...
i already have deca in there...........npp....better tweak the glasses....
not much better for strength, and size than test/deca/dbol......
Tried and true, then with a couple of modifications after dropping dbol, much of the gains are kept.......

I'm sure you know your gear !!!

Agreed 100 i don't like deca ( deca dick ) it kills me LOL I'm a EQ guy

I have my glasses on now all day in fact ( muscle nurd )

Hit legs today not much of a loss in strength after a three week rest.

they pumped up like crazy

leg extentions 4 sets 12 / leg press for 5 sets of 15 10 plates a side / leg curls 4 sets 12 /
and two sets of smith squats for 25 reps with 250lbs

Post the dbol mods !!!!!! if you can

[GYMBRAT]

rock on IW, I'm still following your log like as if I were your shadow brutha

[AlladdinSane]

rock on IW, I'm still following your log like as if I were your shadow brutha

Ditto.

[Request]

This has been an excellent blog. Keep the updates comin brah...

[ubcpower]

This has been an excellent blog. Keep the updates comin brah...

word, i read all the updates ...keep going

[ironwill]

Ok i will post my workouts as they go...this is for my first 8 weeks....
or maybe 6 ill see how it feels at that time...

day 1

Military press...2 sets pyramiding up in weight after a brief warmup, then 1 big workset with max weight i can get for 10ish, then drop weight and instantly back under bar, almost fail again, then 1 more drop to failure....

Seated laterals...2 pyramid up sets and then 1 full work set going for 8-10 reps and fail..

seated rear flyes....1 set of 20 for warm up, then 1 set of 15 to fail, then 1 set of 10 to fail...

Traps.....dumbell shrugs 2 pyramid up sets of 15, then 12, then 1 set of fail at 10 reps and static hold as long as i can...

Triceps...dips.....standing, 2 warm up sets as many as i can, then weighted final blast, i just go as many as i can get.....without weight it is in the 20s, then 15 or more, then what i can get with weighted...

Overhead extensions....seated behind head dumbells, 2 warm up sets, then 1 drosetp to failure...

Reverse 1 arm tricep extensions on cables, or reverse bench press....2 pyramid up 15, then 12, then 1 all out drop set to fail...

then abs or calves....and eat...

[ironwill]

Day 2

Back....dumbell pullovers superset with chinups wide grip...
2 pyramid up and then 1 set to fail.....

Barbell rows...2 pyramid up and 1 all out drop set to fail

1 arm rows ....1 3/4 full set, then 1 full on set to failure...

deadlifts......2 pyramid up sets, then 1 full on set to failure...

hyperextensions......x 3

1 set of machine rear flyes 20 reps, 1 set 15 reps, then 1 set of 12 reps....

[LIVEHARD]

Looks like a great split

my day 1 and 2 are exactly the opposite

I go back then shoulders triceps

day 3 off ?

[ironwill]

Day 3

iIncline barbell press...1 set of 12, 1 set of 10, 1 set of 8 drop set full fail..

Lying flat dumbell press...12,10, 8 dropset to fail...

Incline dumbell flyes...12-15 reps, then 1 set of fail at 8 and drop set...

Cable crossovers or pec dec....i drop set to fail, 12, 10, 8, 5, and 2 more drops..

Seated incline dumbell curls...2 warmup sets, 12, 10, then 10 fail at 9-10...

EZ barbell curls...12, 10, then 10 as absolute fail....even if i rest a few breaths between reps..

Hammer curls.....same as above, then reverse curls barbell........3 burn out sets...

abs, or calves, eat...

[LIVEHARD]

Day 3

iIncline barbell press...1 set of 12, 1 set of 10, 1 set of 8 drop set full fail..

Lying flat dumbell press...12,10, 8 dropset to fail...

Incline dumbell flyes...12-15 reps, then 1 set of fail at 8 and drop set...

Cable crossovers or pec dec....i drop set to fail, 12, 10, 8, 5, and 2 more drops..

Seated incline dumbell curls...2 warmup sets, 12, 10, then 10 fail at 9-10...

EZ barbell curls...12, 10, then 10 as absolute fail....even if i rest a few breaths between reps..


Hammer curls.....same as above, then reverse curls barbell........3 burn out sets...

abs, or calves, eat...

:a+

[ironwill]

Legs...Day 4

Leg extensions...warm up, then 15, 12, 10 fail at 10....

Leg press...warm up, then.....15, 12, 12 heavy as possible and drop set...

Hack squats...12, 10...then a full set of 12 again....failinges, at 12...

Lying leg curls....15, 12, 10.....

Lunges with dumbells, and light deads supersetted together...killer exercise...
3 super sets....

calves or abs are done with each workout at end....no in gym cardio....
CC does this exact same program with me...

[ironwill]

This is my first time trying this type of program.....I am going to give it an honest full out effort..I am typically a dc style typ of trainer, and phil hernons program is similar, so i have been doing low volume hi intensity fo a long time....I wanted to do something for a couple of months totally different than normal....
This is a higher volume, still only 1 real workset per exercise, still hi intensity, just a few more exercises each day per bodypart....
Then i will switch it up again later on.....
Thanks for taking part in my journey folks...I appreciate it a lot......keeps me moving...

[ironwill]

Looks like a great split

my day 1 and 2 are exactly the opposite

I go back then shoulders triceps

day 3 off ?

I like to give the back, and my legs a full day off after training them, so i do a 2 on, 1 off routine and repeat....after day 2, back day, i get to rest and repair, then after day 4 leg day...same thing.....a day off after the big fellas, to recuperate...

[LIVEHARD]

This is my first time trying this type of program.....I am going to give it an honest full out effort..I am typically a dc style typ of trainer, and phil hernons program is similar, so i have been doing low volume hi intensity fo a long time....I wanted to do something for a couple of months totally different than normal....
This is a higher volume, still only 1 real workset per exercise, still hi intensity, just a few more exercises each day per bodypart....
Then i will switch it up again later on.....
Thanks for taking part in my journey folks...I appreciate it a lot......keeps me moving...

All we can do is try change and modify what we do

Keeping IW's thread on top !!!!!!!!!!!!!

[Skyblob]

Best luck to you bro! Keep up the hard work ;)

[JonnyO]

This is HIGHER volume? WOW should see some of my workouts brother. lol

[LIVEHARD]

This is HIGHER volume? WOW should see some of my workouts brother. lol

Ya Ya you stand infront of trains :wtf

Keeping this thread on top !!!!!!!!!!!!!!!1:hu

[countrychic]

This is HIGHER volume? WOW should see some of my workouts brother. lol

start a log it would be good to see another 's with higher volume

[LIVEHARD]

start a log it would be good to see another 's with higher volume

How hard are you working our boy CC

or should I say how hard are you working it LOL

Love and the bodybuilding life so many things get pumped up soooo hard !!

:bch + :ilu = may cause way to much of this = :sex

:)

[countrychic]

How hard are you working our boy CC

or should I say how hard are you working it LOL

Love and the bodybuilding life so many things get pumped up soooo hard !!

:bch + :ilu = may cause way to much of this = :sex

:)


lol well that would be a question he would have to answer....

[countrychic]

to much of this = :sex

:)


that is the best form of cardio......;) at least from my point of view

[ironwill]

Getting close to 250 again now finally....fat is dropping off even more.....Not complaining,,,,at all....Nice and full now, another 10-15 lbs to go, upping my cycle a bit this wknd for the first time since i started 3 weeks ago....going to 750 mg test/400 mg npp/week for awhile, then in 2 weeks starting dbol...then do that for 4 weeks, hopefully in 6 weeks ill be around 260ish....im hoping...then i want to add slowly and minimize fat gain and hopefully hold on until contest time.......no injuries, no sickness, and ill hopefully do something better this year..
i have 4 weeks left of the routine im doing then im going to make some more changes, i have my prep guy all lined up and that is a big relief...now i just have to give him something good to work with..:)

[BIGABOY]

your kicking ass IW, I wish i was on the gaining weight deit, cardio blows

BIGABOY

[ironwill]

The weight has slowed down now....i am going to up my calories a little bit this week and im adding dbol next wknd at 30 mgs/day...That will get things moving in the right direction...I am going to post up some pics, im pretty happy with my physique this yr...Its a whole differnt thing going from lean and adding, rather than staying bulked then going into a cycle..I like it this way much better, feels and looks better....
Strength is climbing pretty quick also.....i rowed 3 plates pretty easy with chest paralell to ground....
I did a full back workout the other day and threw a couple of bi exercises in at the end.......I was doing straight bar curls and decided to do dumbells for the heck of it, since there has been so much debate about ability to curl 70s for one guy on here...After fully fatigued and a heavy arm set i grabvbed the 70s, called cc over to witness lol...no video here yet i need to learn the vid thingy, and curled them for 10 easy no upper body movement, then jumped to 80 did it again, im going to do 90s next arm day fresh.....
I havent tried the 100s yet this yr and much lighter...Aladdin has that crazy record, but since im competitive, that is my goal for this offseason for arms...to curl 100s with decent form for 8 or so.....
thats all for now

[AlladdinSane]

Update?

[phatkid77]

bumpage....... i cant wait for the outcome of the praetorian bet.....heheh

phats

[ironwill]

Well im up over 250 now.........getting stronger as well....I started dbol on saturday and bejesus its already starting its wonders.....Im going to do 20 mg/day for 6 weeks, doesnt seem like much compared to some, but at this dose i get retarded pumps from showering or talking on the phone....Back is pumped just sitting here....
Enough about drugs...lol
The training is going extremely well for me right now, appetite is way up as of late also...i had to switch protein powder brands as i was bloated, and full felling all the time and couldnt eat enough...Changed out my brand and it is great again, always feels like i just ate chinese food, hungry every couple hours...
Im still doing the same trng i started with as it is still working well, and my BW, and working weight i lift are all increasing, when it slows ill change it up, usually that happens after 6 weeks, but not yet this time, im liking the higher volumes im doing and ill keep it up for awhile...

I have changed my diet to minimum 50 pro, 50 carb, 20 fats, ive added more fats and thrown in a couple of junker meals every couple days now....Thatrs what i needed, i was eating way to clean, and keeping in shape, but things were slowing down, since this change i feel so anabolic its rediculous, always pumped and vascular and full, you know that feeling when your traps are full, shouldrs and back are always tight...thats whats going on now....
I added pastas, and more breads, and burgers etc....adding more olive oil etc to meals and way more nuts etc..
After i read SDs post about the westside guys diet, i had a light turned back on and it helped a tonne, i was stuck in contest mode and couldnt bring myself to eating big again, my stomach was shrunk to....Now shes opening back up again, and im thankfull for the reminder..........
One really has to eat big to get big, when you think you are eating enough, try a bit more and see the results...wow...

[ironwill]

bumpage....... i cant wait for the outcome of the praetorian bet.....heheh

phats
?????:help
What are you waiting to see???:spam

[GYMBRAT]

good for you bro! keep it up and keep us posted hey :)

[Talo]

One really has to eat big to get big, when you think you are eating enough, try a bit more and see the results...wow...

Lot's of people just can't grasp this ..... Great job , man.

[C-money]

Ya IW i was eating nice and clean too, went good for abit, then stalled out, but now im using a couple refeeds a week, now the results are getting better.. the more weight you put on the more you gotta eat to keep those results coming! Keep us posted brah

[L3]

question.. how are you managing your time to cook all your meals? that was my biggiest issue (apart from putting the food down) when i was doing my trainer's diet...speding 2 hrs a night cooking got tiring FAST

[ironwill]

question.. how are you managing your time to cook all your meals? that was my biggiest issue (apart from putting the food down) when i was doing my trainer's diet...speding 2 hrs a night cooking got tiring FAST

Sunday and wednesdays are our days off gym typically, we cook a crapload of steak, roast beef, chicken, pasta and rice on each of these nights...It is a pain in the ass , but we get it done by allotting these 2 days to just cook, it works out well,we have a tonne of tupperware etc...Also we like to make a huge batch of chilli now and again and lots of cooked ground beef extra on the side that we freeze in storage containers and pull them out the nite before we need them...We add the beef to eggs etc, or just good ol KD and ground beef and ketchup.....mmmmm....

[phatkid77]

no, i want to see the outcome when u hit the stage..you know..the bet of 12lb LBM...... im rootin for ya

phats

[countrychic]

IW has definately stayed lean, the other morning I told him he better start eat'n .....food that is ( perverts :D) his abs are still so visible, he's lean and vascular still. He looks great :) Same weight as this point last year but definately has gained muscle fo'sure!

[AlladdinSane]

'Sup, Buddy?

Your lifting staying on track during these tumultuous times?

[ironwill]

Back to the log....
Workouts are going fantastic.....Doing some trng i have never really done before.....Im eating similar to dc diet, but a bit different....Lots of meat, rice, yams, potatoes, eggs, chicken etc...About 3-4 lbs of meat per day im packing in right now, Only 1 shake per day as of right now...This will be changing soon...
Weight as of sunday was 258 lbs...Im friggin hard at this weight, again, im sure it is because of the contest diet and getting leaner than i ever have and destroying all the old fat ive been carrying for yrs, it seemed to have changed my metabolism...
I may get larger than my previous goal of 265 im thinking right now....
I am trng under the guidance of John Meadows now, aka Mountaindog1....He has a lot of knowledge and the guy is built....He knows his shit...
This by far the most contact ive ever had with a trainer, he checks in several times per week, the workouts change basically bi-wekly right now....

For legs on saturday i did lots and lots of sets....
I did 5 working sets for lying leg curls after warm up with a few twists he taught me, with 90 seconds rest between sets...

Then barbell stiff legged deads...again 5 work sets, flexing on every rep hard..

Then leg press it was around 4-5 work sets as well with little tricks thrown in he asked me to do...wow..

Then 4 sets of squats, going rock bottom, coming up half-way, then down again, and full up, that is 1 rep...frig me...

Then leg extensions to finish off, again high reps around 12 -15 on everything i have set out above.............the leg extensions were a bugger, you have to squeeze 3 seconds on the top of lift and lower real slow....

Im really liking this routine, i have all my workouts for all bodyparts and ive gone through them twice now, getting a good feel, ill just follow exactly what he asks of me and i think the end result will be good when off season is completed..

I measured my stuff for fun the other night because it looks like some shit blew up recently....
Bis are 20 inches dead on cold right now before going to gym....
quads are 29 inches
calves are 19.5
Forearms are getting big, forgot to measure them, around 15 inches last time i checked..
couldnt measure my chest and cc wasnt around, but definitely getting thicker....I feel super great, carbs arent that high, but fats are, and protein is quite high as well....

The pumped full feeling is always present...
I dropped all my AAS to just 500 mgs of teste/week right now..He wants to just see what the food does before adding anything else in, i dropped everything 3 weeks ago now and didnt really miss a beat, weight stalled for a bit, and now heading back up...
4 cheat meals per week now.....
I believe it is around 4000 calories per day, or slightly less, and im growing...
7 meals per day....Starting at 515am for first meal, and then final one is about 830 pm.....
Thats all for now folks....:ht

[GYMBRAT]

rock'n roll bud!

[Talo]

This is good shit.

[Mastagon]

calves are 19.5
t

must see sexy calve pics :lick

[ironwill]

I will get some pics up real soon, i had in my head i wasnt going to post until i hit 260 and hold it .......so its getting damn close.....
:D

[ironwill]

must see sexy calve pics :lick

Im lucky in the calf area.....never really trained them until this last yr.....:D

[ironwill]

Weight gain is slowing again, still just under 260, I am getting a bit harder, so my trainer is upping my food intake some more....My metabolism is definitely stoked now, i eat 3/4 lb of beef, and rice and cocunut oil, and im starving an hour and a half later....A tad under 5000 calories/day right now.....
My workouts are getting quite intense.....a little over an hour and a half per day now with no cardio....
I may add in a couple of extra shakes, and starting to take bcaas in between meals and during workout....
This was my leg workout Tuesday....CC is trng with me so its nice having a partner to drive each other a tad.....

Seated leg curls - 2 warm up sets of 20. Using a good weight and did 3 sets of 15 full range of motion with a pause at the top (when legs extended). Use 1 minute breaks. Then started with this same weight and do 10 reps, dropped it 30 pounds and did 10 more, then dropped it 20 lbs and did 15. My hams were screaming..absolutely on fire…

Leg press - - did 2 or 3 warm up sets. Put feet in middle of platform with feet probably 5 inches apart Did not lock out at top.
I pyramided up, and just kept going up until I could barely get 10..did about 5 sets (not counting warm up)…the key was a full range of motion….and constant tension

Started stretching really hard in between sets - for every set from this point on did a good 30 second stretch for quads…

Squats - Leg were real pumped so only did 1 warm up set. Then did sets of 4 up until I found a weight that I could do a good solid 8 reps with…did 4 sets of 8. I used a moderate stance, not real wide, and went to just below parallel. I used about 380 on these for 8, and I can usually do about 500-550 for 8 or so, Also, i take 3 Seconds on way down.

Leg extension - 1 set f 30 reps. I squeezed 20 reps at the top, then just kind of kicked as best I could the last 10, as my legs were numb…

Lunges - 1 set - took about 15 steps with 45 pound dumbbells, went nice and slow…

Dumbbell Stiff leg deadlifts for hams - these felt awesome to stretch everything out. I did 4 sets of 12. Went down slow, and push hips back so hams stretch real good..only come up about 3/4 of the way..constant tension…Then back down again, only 3/4 way up and repeated....
Felt real good today...

[Talo]

I think BCAAs will be a good addition. Some people think they are a waste . Personally I toe 30g throughout the day.

[GYMBRAT]

good work ya big bastard!!!!!!

[ubcpower]

IW, how long does that leg workout take you?

[ironwill]

IW, how long does that leg workout take you?

I never really paid attention....around an hour and a half maybe.......They are always different.....I have learned that my legs respond much better to high volume tiring them right out type of trng, and my upper body tends to like lower volume and higher intensity....Thats how it feels at this point anyway.....My legs seem to be growing a lot, and everything else is getting thicker, and feeling tight, but not seeming to grow as fast as im used to, but im staying hard and vascular etc...
Not gaining near as much fat as i typically do when eating this much....
Ill see in a few more months....

[rickyboy36]

I never really paid attention....around an hour and a half maybe.......They are always different.....I have learned that my legs respond much better to high volume tiring them right out type of trng, and my upper body tends to like lower volume and higher intensity....Thats how it feels at this point anyway.....My legs seem to be growing a lot, and everything else is getting thicker, and feeling tight, but not seeming to grow as fast as im used to, but im staying hard and vascular etc...
Not gaining near as much fat as i typically do when eating this much....
Ill see in a few more months....

Wow thats great bro.Like you said,your not gaining as much..but your not gaining any fat and your calories are high.To me that means a good amount of muscle to come.. while staying hard and lean.

Good job!!

[Rhinobolt10]

lol, 500-550 for sets of 8... that's just nuts

[C-money]

Damn IW, take some vids of your lifts buddy! Watching some of those lift would be motivating as hell!

[ironwill]

That was my previous bests, when doing them first and only doing 2 exercises per bodypart DC trng....I had taken about 3-4 minutes between sets as well.....No spotter, no belt, not ass to grass mind you, ill be honest it was only just above paralell- paralell and back up......CC would just watch and wonder how the bar bends so much....lol....

Now with this program, i can only do much less amnt of weight, but my legs are larger, and look better than when i was doing a lot more weight.....
I am pretty happy with my routine...Up to this yr, i was always a powerbuilder, not sure its really a word, but my pure focus was on strength, and gains in strength, lower volume and trying to be as strong as possible, i had some decent numbers...

I am interested to go back and do some lower volume training after i run my course on this, because i will bet ill be stronger than i was, after a few weeks adjusting and getting my mind back at that state......
Now im finding these exercises are very humbling, and my volume is so much more than it was, im dead tired when done, ive nearly threw up a few times doing legs and back recently...lol...

My weight is staying 255-258, i believe im kind of going static, then one day i fo in the gym, and look in the mirror and get surprised at whats looking back at me.....Then i get excited to carry on this hi- volume approach........
Its a fight with myself constantly, but i think im enjoying this approach.....
calories are around 4500-4800 /day...... a good mix of fats, carbs and proteins...Im eating way more carbs than i have ever as well......
So not much really to update today, just good ol offseason, i am however getting excited to diet again....I can honestly say i enjoy dieting.....I like the routine, and regimented lifestyle.....I like seeing changes happening all the time...
This will be even better this yr as i will have a good guide to help me through the whole process.......:D

[ironwill]

Damn IW, take some vids of your lifts buddy! Watching some of those lift would be motivating as hell!

haha, yeah, im not a videotaper, not my style bro....Im in a very small community of pretty much rednecks, id feel pretty weird rollin in with a camera.........When in rome......I cant even get myself to take a picture in the gym....Im pretty shy and humble when it comes to my appearance etc....Not many people even have a clue what i look like, when they do happen to see me in a t-shirt, they are kind of taken back....Im a long sleeve dress shirt guy, and jeans or cords.....
I work with biga everyday, and he rarely sees whaty i look like....He came over to the house the other night and hadnt seen me in a t-shirt in awhile and gave me good feedback, so im sure im on the right track.....

So either you will have to come work out with me for proof, or just take my word, and CC as my witness....lol, i wouldnt lie or exaggerate in a million yrs...

[C-money]

haha, yeah, im not a videotaper, not my style bro....Im in a very small community of pretty much rednecks, id feel pretty weird rollin in with a camera.........When in rome......I cant even get myself to take a picture in the gym....Im pretty shy and humble when it comes to my appearance etc....Not many people even have a clue what i look like, when they do happen to see me in a t-shirt, they are kind of taken back....Im a long sleeve dress shirt guy, and jeans or cords.....
I work with biga everyday, and he rarely sees whaty i look like....He came over to the house the other night and hadnt seen me in a t-shirt in awhile and gave me good feedback, so im sure im on the right track.....

So either you will have to come work out with me for proof, or just take my word, and CC as my witness....lol, i wouldnt lie or exaggerate in a million yrs...

I hear ya buddy, usually i train in a hoodie and sweats, i feel the same way about video tappin in the gym, done it a few times and i position it where no one will see it when im doing my set lmao! its cool IW i believe your lifts.. its just a good motivation tool for some people.. maybe i will have to come down and train with you, next time im down south:yeah

[ironwill]

haha just a humble friendly giant :) I still expect pictures at some point! Keep it up bud!

Im not shy to post up on here, as we are all bbers.....Ill get some from home....I post on my facebook as well, but in general, i get to shy to take pics in public...I tried to get in a back room the other day, and we were just going to take some pics, then some people came in to stretch dammit, and i couldnt do it....lol, i fail at public pics....:D

[ironwill]

I hear ya buddy, usually i train in a hoodie and sweats, i feel the same way about video tappin in the gym, done it a few times and i position it where no one will see it when im doing my set lmao! its cool IW i believe your lifts.. its just a good motivation tool for some people.. maybe i will have to come down and train with you, next time im down south:yeah

Id be honored to train with you you bugger....I hope you do come down this way....It would be a blast....:greet

[ironwill]

Update....lol....been a long while....
So finally hit 260 lbs this week...I was up there a couple months ago, but was getting a bit tubby...So i had a big schedule for work for the past couple of months, 14 hour days etc....I figured i would just do a bit of a cycle cruise for awhile....
I went down to 250 mgs of test, and ate a lot of food to stoke my metabolism a bit more and now the past few weeks ive been eating real clean and carb cycling....Ive now hit 260 and Pretty damn hard.....Veiny in low abs, and chest /arms etc...Really liking what im seeing...I figure i will do this for a few more weeks, then im going to full cut mode and adding in some npp and dbol for a short while, then switching to winny masteron for final part of cut....I actually like doing a carbcycle with dbol and npp with a bit of test....Then switch over and get down to 240 for the summer....Should be pretty jacked at that weight....Less than 10 percent and abby..
Im real happy so far with my progress and my gym activity is back to 100 percent again after being sporatic and half-hearted, but i still went in and gave it my all......
I have nothing extra on my plate until November now so im looking forward to the rest of the journey..I hope to keep gaining as im not calorie restricting yet, just cleaning everything up and cycling carbs/fats and keeping protein high...
Ive been finding carbs dont like me that much at all anymore.....must be the age thing!!
I do higher clean fats and my energy levels are so much better and feeling of well being is off the hook...
I dont like test over 500 mgs either as i dont use any ai/serms in offseason,high test makes me bloated and lethargic....