IRONMAIDEN Training log

[IronMaiden]

OK, here it goes!

First post up on my training log.

I'm going to be posting every workout on here including sets reps and weight. I would love to hear some feedback and give me your opinions on what I could be doing instead. How I could be switching it up!

January 26, 2012
Back Day

Close Grip Seated Row 4 sets for 12 reps (100,120,140,160#)
super set with
Wide Grip Pullups 4 sets for max reps (15,12,8,4)

Bent Over Overhand BB Row 4 sets for 10 reps (95,115,135,145#)
super set with
Hyperextensions 4 sets for 20 reps (BW)

Wide Grip Lat pulldown 4 sets for 15 reps (120, 120, 130, 130)
super set with
Wide Grip Cable Pullovers 4 sets for 12 reps (50, 50, 60, 60#)

Finished up with ABS

Cable Crunch with Rope 4 sets for 15 reps (35#)
super set with
Hanging Leg Raises 4 sets for 20 reps

Finally hit the Stairmill for 30 mins at a moderate pace.

That's all I had in the tank today! Trained with IFBB Pro Roxanne Edwards yesterday and am outrageously sore today! Hitting up an insane arm workout tomorrow with my boy TitanCT!!! Can't wait to post about it!!!

[BendtheBar]

I'm going to be posting every workout on here including sets reps and weight. I would love to hear some feedback and give me your opinions on what I could be doing instead. How I could be switching it up!

Excellent. We are workout geeks. More detail is always good. What's your current split?

[gaspers04]

Nice work.

[IronMaiden]

Currently I do a 5 day split...

Day 1 Chest and abs
Day 2 Legs
Day 3 Shoulders
Day 4 Back and abs
Day 5 Bi's, Tri's, and Calves

Today's workout...... was rough to say the least!

2 warm-up sets
DB Curls

4 working sets
DB Seated Supinated Curls for 6 reps with 3 second negative
Immediately followed with DB Hammer curls for 6 reps (20,20,25,20#)

3 sets chin ups for max reps (10, 6, 6)

4 sets reverse EZ curl for 12 reps (30, 40, 40, 40#)

3 sets Rope pushdown for 25 reps (40, 30, 30)

3 sets Single arm underhand handle pushdown (10, 10, 10)

3 sets Weighted Bench Dips for 10 reps (45, 90, 90)

2 warm up sets
Smith Machine calf raises (135, 225#)

10 sets Smith Machine calf raises for 10 reps (315)

At the Chin up portion I already wanted to throw up... haha it was awesome!!!! Plus TitanCT was there screaming motivation in my face... making it it just that much easier!

I've been noticing quite a bit of strength increases, which is ideal! I'm now officially 14 weeks out from my show and am super excited about it. If you have any thoughts or ideas of crazy workouts post it up and I will def consider trying it out!

[gaspers04]

Impressive work IM. I wish I could do chin ups...lol

[big_swede]

Good training!

[BendtheBar]

Originally Posted by IronMaiden

Currently I do a 5 day split...

Day 1 Chest and abs
Day 2 Legs
Day 3 Shoulders
Day 4 Back and abs
Day 5 Bi's, Tri's, and Calves


I've been noticing quite a bit of strength increases, which is ideal! I'm now officially 14 weeks out from my show and am super excited about it. If you have any thoughts or ideas of crazy workouts post it up and I will def consider trying it out!

Strength increases are great. As long as that is happening, I wouldn't change a thing.

I like your setup. Well thought out.

[5kgLifter]

Nice sessions IronMaiden!

[IronMaiden]

Yesterday and Today are my rest days this week. I'm still so ridiculously sore that I would be a useless mess if I was in the gym today.

If you look at my split I always do Quads and Hamstrings on the same day... most people separate them. I personally like super setting hams heavy, hit a stability type movement, and then blasting my quads with squats. I like the pump I get in my hams to help me with my squats. I've been getting some serious weight up (last week 135lbs for 10, 225 for 10, 275 for 8, 315 for 2, 350lbs for 3 (new PR), then finishing it off with 225 for 25 reps). Looking at it you would expect the 350 set to have been the hardest... well def not! That last set of 225 for 25 was RIDICULOUS!!!! I love it tho because I have such a good pump from everything I've done that I busted out the first 20 reps and only struggled on the last 5. It's incredible what mind of matter can really do for you!

I'm just looking for opinions on quad and ham on same day or split. What's your thoughts??

[BendtheBar]

Originally Posted by IronMaiden

I'm just looking for opinions on quad and ham on same day or split. What's your thoughts??

I personally like the synergy. My hamstrings take a beating from squats and if I were training for straight bodybuilding I would train both and then probably cap with a 20 rep squat set.

Squats build my quads but my hamstrings are always the most sore the next day. That's a big factor for me in training them together.