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IronHyde's Journal?

IronHyde

By IronHyde
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nate225 Veteran member

nate225

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Training partner is away (back injury) So i haven't been going as hard. Don't really trust anybody else to spot me on the heavy stuff! I do feel like i have let myself down though :roll: Sucks!

Wanna train legs Weds? I could bring the freakshow (Sam, Steve & I) done to Aspyre at 5.00ish? Have been meaning to get back there as they sponsor Sam. Could see Sam repping 300+ squats.

Let me know?

Nate

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IronHyde Member

IronHyde

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September 30th - Legs

Had an awsome training session with Nate and the boys today. New PB of 160kgX3 on squats and managed leg press at 400kg i think it was? (or was it 360kg Nate?)

Also had a good back train yesterday, can't remember weights but i did the following:

Lat pull-downs - 3 sets of 10

Bent rows - 10@60kg, 10@80kg, 10@100kg

Chins ups - 3 sets of 10

Seated rows (wide grip) - 3 sets of 10

Seated rows (close grip) - 3 sets of 10

Seated rows (medium grip) - 1 set of 10

Seated row machine 3 sets of 10 upright handles and 3 sets of 10 horozontal handles

22 total sets, not to bad. And my lats are hurting a bit today which is great, i don't usually feel it though the lats after back training.

Also no use of straps or gloves on the above which is great!

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nate225 Veteran member

nate225

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September 30th - Legs

Had an awsome training session with Nate and the boys today. New PB of 160kgX3 on squats and managed leg press at 400kg i think it was? (or was it 360kg Nate?)

400x6 on leg press. Definately think you should work around 320 for higher reps, and aim to get the 400 for 8-10 with multiple sets over the next 6 months or so. Just take them down to the point your lower back starts to flex, any lower you'll just load your lumber spine and get injured (you mentioned it hurting you lower back when you went really deep aka quads thru your ribs!). No excuse for half reps but be sensible!

Squats.... well what can I say? I thought you were going to do a set at 165x5, but I got side tracked trying to find a belt & with Big Sammy's 270x5. You've got room to move with your squat, maybe add a heavy set in with your 8-10's or alternately drop the reps every now and then for all working sets. (If you decide to do a strength cycle I'll explain more about the Max Effort approach we use, or do some reading at Westside Barbell or EliteFTS).

Good work bro.

Nate

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IronHyde Member

IronHyde

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Well, it has been some time since i have posted in here. Had a lot on lately (changing jobs, working on car etc)...I have still been training 3 to 5 days every week except for the last 2 weeks as it's been xmas/new years and i have been sick!

Since the last time i posted i have basically done the following:

- shortened my training time from 90/120 minutes down to around 45 minutes.

- Increased workout intensity, slightly lighter weight, more reps and less time between sets.

- Eating a little cleaner and having less carb later in the day

- Walking too and from work everyday

- Dropped back to 3 days a week instead of 5, partly due to being busy and the heat) will go back to 4 days in winter

- Started on Optimum Nutrition protein (cookies n cream, it tastes so good!)

I have a new PB on squats: 4@180kg

I have dropped from 104kg (my winter bulk) down to 96kg

And i think that is about it for now. My goal for this year is to maintain my current BF% (not sure what it is but feels good) going into winter and increase muscle mass. Weak point training will be calves and biceps. I no longer have arm pain so i can now train biceps which is great!

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IronHyde Member

IronHyde

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Well, Although after having 12 days off and being sick my strength has dropped a fair bit. Could be the fact I am still not feeling 100%. Chest session was last night and it was not easy to get through! Feeling it today though. Will nip in after work today for a back session. I have been looking forward to training back for the last week so should be good!

not sure what it is but feels good).

:lol:

stop playing with yourself!

haha i knew when i wrote that i would have some form of comment come back.

Nice work - great to see a PB and shedding the winter coat... well done!

Cheers. I was happy with it. I'm just hoping i can keep my current BF as my winter BF and then drop it a few percent lower next summer. I think i might buy some callipers and measure it myself.

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IronHyde Member

IronHyde

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hows the bench going.....

haha down hill! I don't have a spotter and haven't for some time so i have been doing high volume low weight chest sessions. Still sitting around 120/130 for reps. Haven't tried the 150 since the last time which was months ago. Will find a new training partner and hit it hard this year though.

I have turned a lot of focus to legs and arms lately, they need to catch up!

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IronHyde Member

IronHyde

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Bugger, I wasn't feeling very good yesterday so I didn't go in. I'm heading in today though.

And that is correct, there is only me and maybe 2 or 3 other regulars in the weight room now. I guess it's either the heat or they are busy partying. Haven't seen Anthony in there for at least a month.

I actually quite like training solo though, except for when I need a spotter.

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IronHyde Member

IronHyde

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Back session – Jan 11th

Lateral pull downs – 3 sets of 10 (varying weights)

Cleans – 3 sets of 8 at 60kg

T bar rows – 10@40kg, 10@60kg, 10@80kg

Seated rows, medium grip – 3 sets of 10 (varying weights)

Seated rows, close grip – 3 sets of 10 (varying weights)

Lat cable pulls – 3 sets of 10 (not sure of correct name)

18 total sets, 45 minutes and an ON protein shake post workout.

Was a nice workout and paid full attention to good form and full range of motion. I can feel it today so that’s good. Next back session I will take out the T bar rows for bent rows and will add in chin ups again.

I have also been working on my diet. Here is a before and after:

Before:

M1 Mocha

M2 Subway or sushi. Sometimes hot chips or something bad (lunch)

M3 ON Protein shake on workout days (post workout)

M4 What ever was cooked when I got home (dinner)

After:

M1 Mocha

M2 Fruit (usually a banana or similar)

M3 Ham sandwiches with dark rye bread (Lunch)

M4 Fruit

M5 250g brown rice with 185g Tuna

M6 Protein shake post workout

M7 Dinner (usually meat with veges or 4 eggs on wholegrain toast etc)

With both before and after I have a multi vitamin and 1000mg fish pills everyday.

With the “before” I still had good gains, everybody goes on about having to eat certain amounts of clean food but I have never had a problem with eating bugger all food and bad food but still gaining muscle. But I know it’s not good for me and I want to step up my game hence the change in diet. For example, in one year I went from a PB of 100kg on bench to 150kg. I also started legs for the first time mid this year and have gone from 100kgx6 to 180kgx4 on squats. My waist has got smaller but I am heavier. And all with eating bugger all food that was generally bad.

And the Mocha doesn’t really count as a meal and yes I should have a full breakfast. I’m working my way there!

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IronHyde Member

IronHyde

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Sometimes hot chips or something bad

Jenny Craig says we should not label our food as "bad" :naughty:

I wonder if we are allowed to call them "goodly challenged" :-s

Mmmmm hot chips =P~

Hahaha is that right! Well, then i would replace that with "foods that can make one obese" example: "Sometimes hot chips or something else that can make one obese"...

But yes, hot chips are good.

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IronHyde Member

IronHyde

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What happened to all the 'big boys'. One of the locals said they hadn't been in for ages?

Nate

Coming back to this. It appears this week everybody is back in. Pete, Antz, myself, James and Jay were all in. Also a few other random people floating around the weight room.

Pete said you worked him pretty hard at training on the weekend! Said it was good times though. I have a bad sunburn at the moment (from Mahia), hoping to get some good squatting in once it's cooled down a bit.

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IronHyde Member

IronHyde

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Good leg training session lastnight:

Squats: 10@60kg, 5@100kg, 3@140kg, 3@180kg, 1@200kg, 10@100kg, 10@60kg

Leg press: 10@160kg, 10@200kg, 10@240kg

By that time i had been in the gym for 45 minutes and i knew i had done enough work as the 200kg is a new PB... Legs are hurting today, fantastic. Since the 200kg is my 1RM i can now base my 80% of that for reps and work on bulking my legs a bit more. Hope to squat 220kg this year.

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IronHyde Member

IronHyde

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Hope to squat 220kg this year.
State of mind ... your already there. 180kg for 3 very impressive :nod: well done :clap:

Well not far off. Best for reps is 180kgx4 which was about 2 months ago. Then the 200kgx1 on Friday... I went for a second at 200kg but i was cocky and went rather low and couldn't get it back so i aborted mission and squated the bar down on to the rack.

I'm going to build up strength with 180kg for reps over the next couple of months then go for the 220kg.

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