ironplates1’s BodyBlog

todays training sunday aug the 29 single spilt chest .bench press 135 for 20 185 for 20 225 for 10 275 for 10 315 for 2 365 for 1 405 fpr 1 440 for 1 455 for 1 470 missed incline 135 for 10 185 for 8 225 for 8 275 for 1 315 for 1 330 missed dumbell flys 60 for 20 80 for 20 100 for 12 120 for 10 135 for 6 cable cross over 60 for 20 80 for 10 100 for 10 120 for 10 140 for 8 150 for 8 total sets 26 time of work out 2hrs 10 min.for monday double spilt 9 am bis and tris 4 pm will be calves and forarms

todays work out double spilt  7 am calves and forarms for calves standing raise 100 for 20 120 for 20 140 for 20 160 for 12 180 for 12 200 for 12 220 for 12 150 for 12 leg press for calves 2 plates for 12 6 plates for 12 8 plates for 12 10 plates for 12 12 plates for 12 14 plates for 12 16 plates for 10 18 plates for 8 forarms barbell wrist curl bar for 50 95 for 20 105 for 20 115 for 12 125 for 12 135 for 8 125 for 8 115 for 12 95 for 15 time of work out 1 hour 30 min .this after noon 4 pm bis and tris hammer curl 20 for 20 40 for 20 60 for 12 70 for 5 80 for 4 standing barbell curl 95 for 20 105 for 12 135 for 12 185 for 5 205 for 5 215 for 2 225 for 1 235 missed tris nose crushers 95 for 20 115 for 20 120 for 15 125 for 10 130 for 10 135 for 10 150 for 5 standing dumbell behind head 60 for 20 80 for 20 100 for 12 120 for 10 130 for 8 140 for 5 150 for 4 push down 100 for 20 120 for 12 140 for 8 160 for 5 180 for 2 time of work out i hour 20 min cycleing up week 2

todays workout saturday august 15 legs front squat 135 for 10 185 for 10 225 for 10 275 for 10  315 for 8 365 for 4 dumbbell lunge up yhe hill 40 for 2 60 for 2 80 for 2 100 for 2 120 for 2 140 for 2 hack squat 2 plates for 10 4 plates for 10 6 plates for 10 8 plates for 10 10 plates for 10 leg press 4 plates for 10 6 plates for 10 8 plates for 10 12 plates for 10 14 plates for 10 16 plates for 10 18 plates for 10 total sets 24 time of work out i hour 45 min plus 300 set ups

todays work out single spilt this afternoon 2 pm dead lift 135 for 10 225 for 10 315 for 10 405 for 5  455 for 4 505 for 1 550 for 1 600 for 1 405 for 10 315 for 10  lat pull down 100 for 20 140 for 12 180 for 12 220 for 10 low pulley row 120 for 10 160 for 10 190 for 10 220 for 10 one handed dumbell row 80 for 20 100 for 20 120 for 10 150 for 10 shoulder press 60 for 20 80 for 10 100 for 10 120 for 5 130 for 2 ended work out at 4 pm plus 300 reps for abs

won my first contest i was in the orangeburg at the rose festival .iam so happy but my body is so tired ,the mourning and afternoon double spilts took a toll on my body.cant wait to start back training to just one time a day.this will be my last contest i had people nagging me to enter a contest so i did but it takes a lot out of you .i think anyone in bodybuilding should enter a contest and see what it takes its makes you understand the world of bodybuilding a lot better.

today squats 135 for 10 225 for 10 315 for 20 405 for 18 505 for 5 575 for 1 405 for 14 315 for 20 225 for 20 135 for 20 leg press 8 plates for 20 10 plates for 20 12 plates for 20 14 plates for 10 16 plates for 10 18 plates for 10 barbell lunges 135 for 10 225 for 10 275 for 5 315 missed dumbell lunges 60 for 20 80 for 20 100 for 12 120 for 10 150 for 5 140 for 8 130 for 8 120 for 8 cycleing down week 2

wed april 22 double split mourning the dead lift 135 for 10 135 for 10 225 for 10 315 for 10 405 for 5 450 for 1 500 for 1 550 for1 575 for 1 600 missed 315 for 10 lat pull down 100 for 20 140 for 20 160 for 12 180 for 8 200 for 8 220 for 8 low pulley row 100 for 20 150 for 12 180 for 12 220 for 10 weighted pull ups 3 sets for 12 with 2 45 pound plates bent over barbell rows 1 plate for 10 2 plates for 10 3 plates for 10 4 plates for 10 5 plates for 10 6 plates for 8 afternoon work out at 3 pm will be calves and forarms 20 sets.im the weeks out from the orangeburg and this is why i dont like to enter a contest you have to push your body to the breaking point and you must know how to load up and use the system because ever one else on that stage does when this one is over there will no more contest for me,

today training double split ,the squat 135 for 20 225for 20 315 for 12 405 for 12 455 for 1 505 for 1 550 for 1 600 missed 505 for5 405 for 10 dumblell lunges up the hill and down 60 for 40 yards 80 for 40 yards 100 for 40 yards 100 for 40 yards legs press 8 plates for 20 10 plates for 20 hack squat 2 plates for 20 4 plates for 20 8 plates for 12 10 plates for 5 total sets 20 this afternoon shoulders dumbell press 40 for 12 60 for 12 80 for 10 100 for 8 120 for 4 barbell press bar for 20 135 for 10 185 for 10 205 for 8 225 for 5 250 for 1 175 missed

training today monday double split 6 am mourning bis standing barbell curl bar for 20 95 for 20 115 for 20 135 for 10 155 for 10 185 for 4 205 for 4 215 for 2 dumbell curl 20 for 20 40 for 12 50 for 12 60 for 10 70 for 5 80 for 3 machine curl 60 for 20 80 for 20 100 for 12 140 for 10 160 for 10 180 for 8 total 20 sets ,will eat a big meal get some rest and back again at 3 pm today for 15 sets of shoulders

today sunday training double split mourning bench press 135 for 10 225 for 10 275 for 10 315 for 8  365 for 5 405 for 1 440 for 1 460 missed 405 for 4 315 for 8 decline bench press 135 for 10 225 for 10 275 for 10 315 for 5 365 for 1 incline press 135 for 10 225 for 10 275 for 5 315 for 1machine butter fly 100 gor 20 150 for 12 180 for 12 200 for 12 200 for 12 total 24 sets this afternoon will be 20 sets of tris on my double split