IronHyde's Journal?

[IronHyde]

Well i have been lifting weights for about 1.5 years. The last 8 months i have been going to the gym a lot more and pushing myself. My diet is basically i eat what i want which is going to change, a typical example of my daily diet is:

Breakfast: Zero to eat

Smoko: Mochachino

Lunch: Sushi, Thai, Sandwich, Subway

Smoko: Cashew nuts, peanuts or simmilar

Dinner: Indian or a good home cooked meal (steak, veges etc)

After DInner: Nothing

Generally i have a glass or two of coke and chocolate often.

So as you can see, there is an incredible amount of room for improvment there. In the last 8 months i haven't had any protien shakes or creatine. Just straight gym training and not much else.

Current stats:

5'10" (maybe 11, will double check)

100kgs (give or take 1kg)

19% BF

PB Bench: 130kgs X 10, bar touching chest, slow controlled reps and starting to fail.

So basically what i am aiming for is 10%BF which would land me around the 90 to 92kg mark. However over time (not sure how long it will take) the BF i loose i would like to gain as muscle so i would be sitting at roughly 100kg with 10%BF. I think this is possible if i start using protien and creatine and picking up some cardio. I do currently swim once a week and run once or twice a week if i get the chance.

So people feel free to give me some feedback as to what you think i should be doing in terms of my weight lifting, i have only learnt stuff from my friends in which they may not be right so don't flame me if i get something wrong. Also, once i get my diet sorted, feel free to comment on that also.

Thank you for looking.

[runveerun]

Cool new journal! I like your diet =P~

There is possible room for improvement there!! What's your split/training like? Which gym do you go to? So many questions!

[Specter]

(off topic)bro..u going to the BB comp in Napier tomorow?

[IronHyde]

31st July - Chest

Flat bench, Sets 4x10 - 20kg, 60kg, 100kg, 60kg

DB Flys, Sets 3x10 - 18kg, 20kg, 22kg

Incline pullovers, Sets 3x10 - 20kg, 22kg, 26kg (first time so started lite)

Decline DB press, Sets 3x10 - 35kg, 41.5kg, 45kg

Flat Cable flys, Sets 3x10 - 30kg, 30kg, 20kg (Also first time)

Incline DB flys, Sets 3X10 - 16kg, 17.5kg, 17.5kg

Wide grip incline DB Press, Sets 3X10 - 16kg, 17.5kg, 17.5kg

Press machine, Sets 1x10 - 100kg

Pec Deck, 60kg, 60kg, 70kg

Standing cable cross overs, Sets 3x10 - 30kg, 30kg, 50kg Failure at 6

Overall a great session. Did a lot more than i usually do, i would normally only do about 5 or 6 of the above.

Legs Saturday hopefully. I have never trained legs but they are fairly good allready so should see some good gains once i get into it!

[runveerun]

31st July - Chest

Flat bench, Sets 4x10 - 20kg, 60kg, 100kg, 60kg

DB Flys, Sets 3x10 - 18kg, 20kg, 22kg

Incline pullovers, Sets 3x10 - 20kg, 22kg, 26kg (first time so started lite)

Decline DB press, Sets 3x10 - 35kg, 41.5kg, 45kg

Flat Cable flys, Sets 3x10 - 30kg, 30kg, 20kg (Also first time)

Incline DB flys, Sets 3X10 - 16kg, 17.5kg, 17.5kg

Wide grip incline DB Press, Sets 3X10 - 16kg, 17.5kg, 17.5kg

Press machine, Sets 1x10 - 100kg

Pec Deck, 60kg, 60kg, 70kg

Standing cable cross overs, Sets 3x10 - 30kg, 30kg, 50kg Failure at 6

Overall a great session. Did a lot more than i usually do, i would normally only do about 5 or 6 of the above.

Legs Saturday hopefully. I have never trained legs but they are fairly good allready so should see some good gains once i get

into it!

That's a solid workout! Never trained legs! Oh you're in for a treat! Lunges, squats woohoo!!

[IronHyde]

runveerun: I am currently training at Aspyre in Hastings. I work in Napier so sometimes go to City Fitness (accross the rd from work).

I am currently in the survey team at work so this upsets my programme a lot. For example, i am away 4 days next week and 4 days the week after ( was away 3 days this week and 3 days last also). This means i will have to get some lifting done on weekends and do some incline, normal and decline press-ups etc in the hotel! I sometimes take DB's and my ezy bar.

Specter: I was thinking about it but incredibly busy this weeknd so probably not (House sitting, training, friends leaving drinks, packing for next week etc etc)...Are you coming up for it? Entering or watching?

[steak]

mean volume on the chest dude :clap: Welcome...sounds like you've got a good base to build on.

[Specter]

I wont be comin up for it. Was just wondering if you were going to watch, Im going to sit back and train at the gym and watch the Magpies smash Auckland at Maclean Park hopefully! I thought about coming up home to Hastings for the weekend(Mum would be pleased to see me) but got too lazy in getting myself organised to come up. As for competing...looking at doing the Wanganui show...

[Old Bull]

IronHyde sorry about the

and watch the Magpies smash Auckland at Maclean Park hopefully!

:clap: :clap: :clap: :clap:

[IronHyde]

Well i have been so busy i haven't been able to get to the gym the last couple days. I have been working up in East Cape surveying. Surveying acts as cardio, we have been walking up and down hills and carrying sandbags, equipment around. We are now in Gisborne for the night and since we finished early i managed to find a gym near the hotel.

Aug 5th - Triceps

Rope pull downs, non stop -> 15@25, 15@35, 10@45, 10@55, 10@65 (rest) 10@75

Individual pull downs - 10@20, 10@25, 10@30

Tricep pull backs (not sure of correct name) - 10@11, 10@11, 10@14

Skull crushers - 10@22, 10@24, 10@26

Dips - 3 sets or 10

Straight bar pull downs - 10@55, 10@65, 10@75

Close grip BB - 10@60kg, 10@60kg, 15@30

Well i think that was about it, i threw in a few hammer curls to, pause halfway up and pause halfway down, 10@12kg, 10@16kg. Since my forearms are sore i am easing myself back into bicep training.

Oh and the chest training above left me sore for 3 or 4 days! Must have been the new added excercises.

[poos_n_wees]

Great to see this journal up and running \:D/

Good work on getting in the training despite the travelling and whatnot :nod: Once you get settled back home, give us an update on your training split/diet plan

I have never trained legs but they are fairly good allready so should see some good gains once i get into it!

Lucky for some! Your first legs training day will be interesting :twisted:

[IronHyde]

August 6th - Back and Legs (sort of)

Weight:102kgs (hoping it is more muscle and not fat!)

T-Bar rows - 10x40kg, 10x60kg, 10x80kg

Seated row machine - 10x90, 10x120, 10x130

One-arm DB rows - 10@35kg, 10@21kg, 10@30kg

Lat machine pulldowns (widegrip) - 10@90, 10@110, 10@120

Lat machine pulldowns (close grip) - 10@90, 10@110, 10@120, 10@130

Seated cable rows - 10@90, 10@120, 10@130

Hyperextensions - 3 sets of 12 all with 20kg plate

Leg curls - 10@90, 10@100, 5@110 (to failure)

Squat machine - 3 sets at 60kg

Leg extensions - 10@110, 10@130, 10@150, 7@200 (to failure)

Overall a good workout, i can't exactly remember some of the machine weight increments, will confirm tommorow at gym. The 200 on leg extensions freaking killed me. And my training partner just went to aussie for good so now i have to go solo!

PnW, I did do some leg work last year for around 8 months so i'm not new to it but i'm also not good at it lol.

And as far as a training split/diet plan, i haven't got one. I basically think during the day "I feel like training triceps today" and go and do it. I usually train one muscle group per session and try and get a combined rep total of 15 to 21, this ensures i have nailed that muscle group hard! I also try and train each muscle group within a two week period. Being: Back, biceps, triceps, traps and shoulders, chest. Now legs will be added to the list. I also need to start training abs. The reason i say a two week period is that because i am out of town so much it is hard to have a set plan.

[IronHyde]

Well i am somewhat dissapointed, i was hoping to be in more pain from lastnights session. I need to track down some straps as it is hard training back properly without them. The gym use to have some and they are trying to find more. Does anybody know somewhere online i can get some?

[startinfromscratch]

gymeez has some, when ive stopped spending money on supps will get some myself. i have single loop straps, theyre good, but have heard great things about the 'rubber flap' type, from memory gazza uses them, there are a few threads in equipment on them.

[gazza]

gymeez has some, when ive stopped spending money on supps will get some myself. i have single loop straps, theyre good, but have heard great things about the 'rubber flap' type, from memory gazza uses them, there are a few threads in equipment on them.

yeh, double looped with a bit of padding. great for deads even if your grip fails you can let the bar hang and finish the set.

[IronHyde]

Cheers for that, i will have to order some. I will also let the gym know, they have tried several places and couldn't find any.

[IronHyde]

August 7th - Chest and traps (sort of)

Flat bench - 10@40, 10@60, 10@100 (was psyched for 140 to beat my PB but my mate didn't turn up to spot!!! Will do it next week)

Bench machine - 10@130, 10@150, 10@ 160

Pec Deck - 10@80, 10@90, 10@100

Decline bench - 15@30kg, 15@35kg, 12@41.5kg

DB Flys - 10@22kg, 10@20kg, 10@24kg

Incline pullovers - 10@16kg, 10@18kg, 10@20kg, 10@22kg, 10@24kg, 10@26kg

Traps:

Shrugs BB - 10@60kg, 10@100kg, 10@140kg then bam hurt my back and training was over. I was trying so hard to have perfect form i tweaked something, not serious but enough to be annoying.

I am finally in town and at the desk all next week so i should get in some quality training. Not sure what i will train yet.

[IronHyde]

August 10th - Shoulders

Military press - 12@20kg, 12@26kg, 12@30kg, 12@37kg

DB Press - 12@10kg, 12@20kg, 12@22kg, 12@22kg

Plate raises - 3 sets of 10, 20kg plate

One-arm cross cable laterals - 12@10kg, 12@20kg, 12@30kg, 12@10kg

Front DB raises - 12@10, 12@12, 12@14

Press machine - 10@60kg, 10@80kg, 10@100kg

Upright rows - 12@20kg, 12@26kg, 12@30kg

Thought i would add that anywhere i list dumbells the weight listed is one DB not a combined weight.

[IronHyde]

August 11th - Chest and Legs

Flat bench BB - 15@60kg, 10@100kg, 10@100kg, 10@60kg

Incline bench BB - 10@60kg, 10@100kg, 10@60kg

Decline bench DB - 10@37.5, 10@41.5kg, 10@31kg

Bench machine - 10@105kg, 10@135kg, 10@165kg

Pec deck - 10@80kg, 10@90kg, 10@110kg

Dips - 1 set of 10

Should have done a little more on chest!

A big thank you to "Nate225", he has been helping me with the leg training and also sharing his knowledge. Much appreciated.

Legs:

Squats - 10@60kg, 10@100kg, 10@100kg

Hack squats - Can't remember what weight we did, but 4 sets of 10 through to 15 reps.

Did another excercise where you kneel on a bench and somebody puts all there weight on your legs to hold you and you go down forward locking your hips and only using your legs to pull yourself up. Did 1 and got cramp. Then managed to pull out 8 despite the intense pain, thought my legs were going to explode! I am going to be in a lot of pain tommorow!

Training back on Thursday.

[poos_n_wees]

Chest AND legs? Ouchies :twisted:

Did another excercise where you kneel on a bench and somebody puts all there weight on your legs to hold you and you go down forward locking your hips and only using your legs to pull yourself up. Did 1 and got cramp. Then managed to pull out 8 despite the intense pain, thought my legs were going to explode! I am going to be in a lot of pain tommorow!

Ghetto GHRs! Nice work. You can do them facing the opposite way on a lat pulldown machine too :nod:

I'd forgotten about this exercise.. gonna add them again to leg days :grin:

[Mr_Krabs]

Geeeeeze thats some solid squating for a guy who says he doesnt train legs regularly!!! :shock: 8)

[nate225]

Geeeeeze thats some solid squating for a guy who says he doesnt train legs regularly!!! :shock: 8)

Yeah Ironhyde gave it a good shot! With a more solid 'base' to work from (mainly just needing to set up consistently & find a slightly wider stance for his heavy squats) he'll get some very fast gains - expect to see 140 for reps in the not too distant future.

The poorman GHR's are a great option to add to the usual Leg Gurls :pfft: I usually do both in either order but I had to get Ironhyde to go home and eat - he was looking wrecked after squats, hacks and the GHRs and had done more than enough :grin:

Nate

[Mr_Krabs]

Geeeeeze thats some solid squating for a guy who says he doesnt train legs regularly!!! :shock: 8)

Yeah Ironhyde gave it a good shot! With a more solid 'base' to work from (mainly just needing to set up consistently & find a slightly wider stance for his heavy squats) he'll get some very fast gains - expect to see 140 for reps in the not too distant future.

For sure based on that no doubt those weights will fly up once he gets his groove :nod:

[IronHyde]

Thankyou for the positive feedback first of all! It's the second time i have ever tried squats (first time was over a year ago and i just didn't get it). So 100kg isn't to bad? I thought it was weak but i guess anybody would feel that way when somebody is squatting over double that next to you!

Now, i went out surveying and did an 11 hour day today near Turangi. Basically i was walking up and down hills all day long. I woke up and my initial thought was " my legs aren't feeling to bad"... But then it got to around lunch time and every muscle from my knee to my hips was in a lot of pain. Struggling to get into the work ute or even get up off a seat!!! I am glad i gave this leg training stuff a go, love it!

P_n_W:

I got to the gym at 5 and trained chest, Wasn't going to train legs. Then the guys turned up just before 6 and said "we're training legs, are you keen" so i jumped at the chance since i haven't done it before and yes, "ouchies" but that would be a huge understatement!

Mr_Krabs:

I used the leg press machine last year for about 6 months, only 3 sets about twice a week. That was about it. I put my leg strength down to the fact i use to ride freestyle/BMX hours on end everyday! Infact i put a lot of my initial size down to that. I was really small until i was around 15 when i started riding and by 7th form i was 80kg. But this year i haven't done a single thing regarding legs, and last year was so minimal it hardly counts.

[nzmusclemonster]

PB Bench: 130kgs X 10, bar touching chest, slow controlled reps and starting to fail.

I'm calling BS on this.

at 100kg and only a year and a half of training that would make you the second coming of George Halbert. Don't think so.