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Old 12-19-2011, 09:49 PM   #1
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Default The Iron Dragon Awakens...

The quest begins again, a fallen Warrior of Iron rises...

It was a crushing defeat. The battle waged for months. Blow after blow she was invincible. My knowledge was worthless and my strength was not enough to push the envelope and conquer ground. Maybe it was that I didn’t truly want it. Maybe it was too late. I knew I should have been more patient while I waited for my mind, my soul, my sinews and muscles and guts to adapt to the crushing blows she wielded upon me. My armor stood the test of time against her hot breath and prevented her claws from tearing me to shreds. The wisdom of my masters guided me this far, but what was to come of it? Was my effort for naught?
Her backhand threw me, like a bug, against the rock wall of her dungeon as the glimmer of her treasure sparkled in the light of her flames. Like an unborn baby in its womb, my scutum deflected her hot breath and glowing a fiery orange – the heat penetrated my muscles and burned my soul. Out of breath I charged, but deep down inside I knew I had given up already. My knees began to buckle…

I came at her too slow – I had grown tired of the months of battle. My body did not fail, the Iron Dragon had beaten my will and my nerves gave out before it mattered. She paused at my hesitation, seeing the glazed glimmer of hopelessness, and pulled her strike just enough not to slaughter me with ease. My now soft scorching hot scutum thrown asunder, my grip dropped my sword as I hit the ground pressed under her right claw. Her left pinky claw ripped my heavy plate armor from my weary body leaving me naked. She drew her face close and let me look deep into her black Iron eye. I think I thought I saw…what was it?

I had lost the battle unable to make progress and win even one coin of her treasure, but she did not strike the killing blow. Rather her tail whipped with delight and it was if she almost smiled.

She took me and threw my limp body in an empty room within her cave. I was across from her pile of treasure. It may as well have been garbage and a thousand leagues adrift the stars. She imprisoned me there in that small carved rock room. With a snort of her left nostril the rocks melted downward to the ground forming bars to cage me like a pathetic animal. The months passed and I was fed the scraps from her table. She would eat goblins and orcs and trolls by sucking the meat and fat from their bones and spitting the remains within reach of my room. Why did she feed me? The bones turned soft and the internal organs cooked – this is what I ate.

During those months my body ached for the Iron – the pain was unbearable – my mind, my will, my soul seared without the Iron to wield…

When I escaped I did not even attempt to touch the treasure of the Iron Dragon. It did not matter anymore. The pain of no Iron had stripped my warriorhood from me. I was not worthy. I could not take it without winning it from her – to take it now was to cheat myself, my masters, and the Dragon herself.

I imagine my masters knew what she was up to when she imprisoned me. They always knew of my empty handed return before I lost that battle. They knew I would not perish at the will of the Dragon. It is not her way. She did what was necessary for her future.

I was free. I was naked. I was without the honor of Iron.

Last edited by jasonjduke; 12-20-2011 at 12:07 AM.
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Old 12-19-2011, 11:44 PM   #2
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"The Dragon. A beast of such power that if you were to see it whole and all complete in a single glance, it would burn you to cinders." Merlin - Excalibur

My quest begins again in the proving grounds of the Iron Warriors...

PROGRAM #1

WEEK #1

Session #1 - November 13th 2011
Weigh-In 204lbs.
Body Fat 15%
35 Min.
Barbell Back Squats 15x135 / 15x185 / 15x225
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x165
Barbell Bent-Over Row 3x12x155

Good start session – weights seem good. I was very winded as I now live 4,000 to 5,000 feet higher than I have lived for the last 15 years. I think the altitude has had an effect on my breathing/oxygen capacity.

Session #2 - November 15th 2011
35 Min.
Incline Dumbbell Bench Press (15%) 3x12x55
Neutral Grip Chin-Ups 5/4/3/2/1 = 15 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x155
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x8xBW
Butt Rib Curls 3x12x45

Session #3 - November 17th 2011
35 Min.
Stiff-Legged Deadlifts 3x12x135
Standing Military Press 3x12x115
Dumbbell Chest Flyes 3x12x35
Leg Extensions 3x12x75
Barbell Wrist Curls 2x20x75
Seated Calf Raises 2x20x135
Wide Grip Dips 20xBW

WEEK #1 SUMMARY: 1st week back after a mostly 6 month layoff. Weight generally light and I was very winded due to altitude effects.

WEEK #2

Session #4 - November 20th 2011
Weigh-In 204lbs.
Body Fat 15%
40 Mins.
Barbell Back Squats 15x185 / 15x205 / 15x225
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x175
Barbell Bent-Over Row 3x12x165
Zottman Curls 3x12x30

Holding back the weights on the squats to let my breathing catch up, otherwise progression continues with a big jump of 10 pounds on bench and rows. Added Zottmans for a bit more work until the weights on bench and rows become great enough.

Session 5 - November 22nd 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x60
Neutral Grip Chin-Ups 5/4/3/3/3/2/1 = 21 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x165
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x10xBW
Butt Rib Curls 3x12x45

Session #6 - November 25th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x155
Standing Military Press 12x125 / 10x125 / 9x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x88
Barbell Wrist Curls 2x20x85
Seated Calf Raises 2x20x165
Wide Grip Dips 25xBW

WEEK #2 SUMMARY: Progressing nicely. Sets are a bit high and rest breaks low due to conditioning with generally light weights.

WEEK #3

Session #7 - November 27th 2011
Weigh-In 205lbs.
Body Fat 15%
40 Mins.
Barbell Back Squats 15x185 / 15x225 / 15x245
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x180
Barbell Bent-Over Row 3x12x170
Zottman Curls 3x12x30

Session #8 – November 29th 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x60
Neutral Grip Chin-Ups 6/5/4/3/3/2/1 = 24 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x175
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x12xBW
Butt Rib Curls 3x12x45

Session #9 – December 1st 2011
40 Min.
Stiff-Legged Deadlifts 3x12x175
Standing Military Press 12x125 / 12x125 / 10x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x99
Barbell Wrist Curls 2x20x95
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #3 SUMMARY: Good stuff all around. Physique is beginning to show signs of development. Making the very few reps I can make on military presses. Those small muscles tire so quickly, but this really calls on my neck and secondary muscles – so development is very good here.

WEEK #4

Session #10 – December 4th 2011
Weigh-In 206lbs.
Body Fat 15%
45 Mins.
Barbell Back Squats 15x225 / 15x255 / 15x285
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x185
Barbell Bent-Over Row 3x12x175
Cheat Curls 10x115

Substituted Cheat Curls for the Zottmans as my biceps are most likely getting over trained. I used Cheat Curls to coax some power out of the biceps.

Session #11 –December 6th 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x65
Neutral Grip Chin-Ups 8/6/4/3/3/2/1 = 27 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x175
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x12xBW
Butt Rib Curls 3x12x45

Session #12 – December 8th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x185
Standing Military Press 12x125 / 12x125 / 11x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x110
Barbell Wrist Curls 15x115 / 20x105
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #4 SUMMARY: Body beginning to feel a bit bogged down due to so many sets being done on a weekly basis. I will stop progression in all but the important compounds.

WEEK #5

Session #13 – December 11th 2011
Weigh-In 207lbs.
Body Fat 15%
50 Mins.
Barbell Back Squats 15x225 / 15x265 / 15x295
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x190
Barbell Bent-Over Row 3x12x180

Cutting bi’s out today. I am starting to feel the work on these Squats and I am breathing very hard now with these. Everything else is progressing good, may make a good 10 pound jump on bench as I felt particularly strong on these. Going for 315x15 next week and I will cut the workload a bit the rest of this week. Rest between squat sets is up from 2-3 minutes to 5 now.

Session #14 –December 13th 2011
45 Min.
Incline Dumbbell Bench Press (15%) 3x12x65
Neutral Grip Chin-Ups 8/7/5/3/3/2 = 28 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x195
Wide Grip Barbell Breathing Pullovers 20x15
Butt Rib Curls 3x12x45

Gironda Dips cut while I keep reaching for 225 on the 3” close stance squats.

Session #15 – December 15th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x195
Standing Military Press 12x125 / 11x125 / 10x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x110
Barbell Wrist Curls 2x20x105
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #5 SUMMARY: Took 15x295 going to go for 15x315. I am going to start moving the exercises around and cutting some sets of the 2nd and 3rd training sessions of the week, but I am not changing any of the exercises. It appears the progression on the Military Presses is lost due to the Stiff Legged Deadlifts starting to steal some of the power from my back – may move this around.

Last edited by jasonjduke; 12-20-2011 at 12:13 AM.
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Old 12-20-2011, 12:03 AM   #3
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"The sword has been drawn!" - Excalibur

Lightning strikes her mountaintop and its current runs through the volcanic layers of aged lava and all the way down to her deep dark dungeon. Inside blinding electric sparks light the interior. Within the Iron Dragon awakens as her piles and mounds of treasure throw the light infinitely, like a golden spectrum, across the walls and high ceiling. Far away an Iron Warrior has donned his plate and scutum. He holds his claymore in hand and pushes the gates of the proving grounds open. His quest begins again and into the barren wasteland of the Iron Dragon he embarks…

PROGRAM #2

WEEK #1

Session #1 – December 18th 2011
Weigh-In 208lbs.
Body Fat 15%
50 Mins.
Barbell Back Squats 15x225 / 15x275 / 15x315
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 2x12x200 / 11x200
Barbell Bent-Over Row 3x12x190

The last three reps on the squats were brutal and I was breathing quite strong. Went for a 10 pound jump on bench and missed the last rep. Starting to feel the rows in my biceps at this weight. Six weeks into training after nearly six months off and I am squatting 315 for 15 reps. Progress is rapid and smooth.

Last edited by jasonjduke; 12-20-2011 at 11:39 PM.
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Old 12-20-2011, 12:45 AM   #4
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Welcome to the forum Jason. Enjoying the detail, and will be following your progress.
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Old 12-20-2011, 11:37 PM   #5
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Originally Posted by BendtheBar View Post
Welcome to the forum Jason. Enjoying the detail, and will be following your progress.
Thank you for the warm welcome Steve. I hope my journey finds a home here over the next several months as I now train alone.

"My first day in the wasteland. The volcanic rock gives way to little life under the black clouded sky. Lightning crawls across in waves. The goblins and orcs are simply no match for my might - cutting them down several per swipe. I feel stronger in the great expanse of the Iron Dragon than I have ever before. Our hearts throb for each other. We can feel it..."

PROGRAM #2

WEEK #1

Session #2 – December 20th 2011
Weigh-In 210lbs…Bulking
Body Fat 15%
45 Mins.
Military Presses 12x135 / 11x135 / 10x135
Underhand Shoulder Width Chins 9/6/4/4/4/3/2 = 32 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x205
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15

I am reducing non-bulking, non-strength work for program two. The Military Presses will advance 5 pounds as long as I reach 10 reps per set – preferably with 12 reps on the first as all the supporting muscles haven’t been fatigued. The arm pump this workout was exceptional and the squats are beginning to test my lower quads.

Last edited by jasonjduke; 12-20-2011 at 11:43 PM.
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Old 12-21-2011, 11:35 AM   #6
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Nice work Jason!
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Old 12-21-2011, 02:41 PM   #7
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Excellent workout from bell to bell.
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Old 12-23-2011, 12:42 AM   #8
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Nice work Jason!
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Originally Posted by BendtheBar View Post
Excellent workout from bell to bell.
Thanks guys. Have a Happy Holidays. I'll be back to squatting the day after Christmas.

PROGRAM #2

WEEK #1

Session #3 – December 22nd 2011
Weigh-In 210
Body fat 15%
45 Min.
Wide Bar Weighted Dips 3x12xBW+45
Stiff-Legged Deadlifts 3x12x205
Cheat Curls 2x10x115
Leg Extensions 3x12x121
Barbell Wrist Curls 2x20x105
Seated Calf Raises 2x20x190
Barbell Pullover and Press 20x65

Overall good moderate easy session with a bit too many sets, but didn’t overtax myself - I just wanted to contract every muscle before Christmas.

WEEK #1 SUMMARY: This looks to be program two for the next four weeks. As the major goal, I will be working the second set of squats up to 315 for 2x15x315 for the first session of the week. Everything else appears to stay at 12 reps as I am progressing quite nicely with now noticeable visible changes to my body - particularly in the “bigger” area of things as I am now 6 pounds heavier than 6 weeks ago. Two of those pounds gained in this week with what may appear to be body fat going down
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Old 12-23-2011, 11:49 AM   #9
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I will be working the second set of squats up to 315 for 2x15x315 for the first session of the week.
That will cure what ails you. Very impressive work.
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Old 12-27-2011, 11:10 PM   #10
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That will cure what ails you. Very impressive work.
Thanks BendtheBar, but I haven't made it there yet...

"Her screech could be heard from the mountain top leagues away from the decedent slaughter of her hordes. They stopped and dropped their weapons and ran in fear. Like the back of a crashing wave, as seen from a trireme sailing the coast, they rolled into the distance back toward the Iron Dragon. Why did she pull the hordes from the tip of my swords blade? The couple days without a battle seemed to make my claymore and scutum heavier under the black sky in the wasteland. I see now she may have misjudged my return, for the foes to come next were greater and wielded steel with intelligence...I could feel her watching my long approach from her mountain top engulfed in lightning"

PROGRAM #2

WEEK #2

Session #1 – December 27th 2011
Weigh-In 211lbs.
Body Fat 15%
55 Mins.
Barbell Back Squats 15x255 / 15x295 / 15x315
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 2x12x205 / 9x205
Barbell Bent-Over Row 3x12x195

Stamina was low today, most likely due to a 5-6 mile hike at high elevation in the snow and wind on Christmas. I was strong in the squats although my energy quickly drained toward the last 5 reps. Same happened in the bench as I simply lost the “will” to complete my set. I made the five pound jump in rows though – so that makes up for the bench and extra.

Last edited by jasonjduke; 12-27-2011 at 11:14 PM.
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