SmallTownIron's Training Log

[SmallTownIron]

Going to start logging my training on here as it keeps me motivated and gives everyone a chance to chime in and give suggestions.

Here I go, giving DC a try out:


1A
Incline DB Press
80 x 10 + 6 + 5

Pec Dec
105 x 20

Hammer Strength
140 x 13 + 7 + 6

V-Bar Pushdowns
57.5 x 21 + 12 + 11

Wide Grip Pulldowns
140 x 8 + 6 + 6

Deadlifts
325x6
275x12


Today was a great workout. Although I am not focusing on the amount of weight I am lifting, I am focusing on feeling the muscle being worked and concentrating on my techniques and forms on all exercises.

 

[SmallTownIron]

1B
Preworkout:
EST Methyl Mass 10 min prior work and during work out.

DB Curls
45 x 10 + 6 + 4

Reverse Curls
95 x 10

Toe Press with 5 sec hold at top
240x12

Leg Curls
90 x 16

Squats
275x7
185x20

 

[Alex A]

Keep this stuff going man!

im not sure people know how old you are and how much you weigh bro..

Im really proud of your work effort!

also for a dude so into his lifting.. i admire that you finished college, moved and got a career going bro..

stay focused and on track.. you would impress many guys that weigh 50 lbs more than you..

 

[SOCOM]

I admire that you finished college, moved and got a career going bro..

X2!

Those things on their own are huge accomplishments

I know alot of people who wish they could have the drive and motivation

you have bro. All the best...

 

[SmallTownIron]

Wow, thanks guys. Really does mean a lot to hear that!

 

[SmallTownIron]

Preworkout Took in a 2 scoops of EST MethylMass and 2 scoops XTEND abotu 10 min prior to workout and continued to drink during the wokout.


2A

Flat DB Press
90 x 10 + 5 + 4

Pec Dec
105 x 20

Seated MilitaryPress
145 x 10 + 6 + 2

Skull Crushers
95 x 12 + 5 + 4

Hammer Strength Pull Downs
4 plates x 12 + 7 + 6

BB Rows
185 x 10 + 7 + 4

Def. feeling a good workout on my chest and triceps. I feel I can focus on my back A LOT MORE. Thinking about staying around the same weights on my back and focusing on the squeeze more and feeling the weight.

Post workout 2 scoops EST BioBlend and 1 cup oats microwaved....DAMN GOOD

 

[aznfreak]

X2!

Those things on their own are huge accomplishments

I know alot of people who wish they could have the drive and motivation

you have bro. All the best...

x3

 

[SmallTownIron]

2B

Preworkout: 2 scoops EST METHYLMASS, 2 scoop XTEND

Preacher Curls
85 x 11 + 7 + 4

DB Hammer Curls
55 x 15

Seated Calve Press
165 x 12

Hammer Strength High Leg Press
8 plates x 11 + 7 + 7

Hammer Strength V-Squat
6 plates x 9
140 x 20

**First time using the Hammer Stregnth Equipment and absolutley loved the V-Squat.

I will increase weights on the Preacher Curls, Seated Calves and also High Leg Press on the next 2B workout

Postworkout
1 c oats, 50 gm whey

 

[SmallTownIron]

3A

Pre/Intra: 2 scoops EST MethylMass and 2 scoops XTEND

Hammer Strength Chest Press
180 x 9 + 5 + 4

Pec Dec
130x20

Barbell Upright Rows
105 x 11.5

Close Press Press
185 x 12 + 5 + 5

Seated Close Pull Downs
140 x 11 + 5 + 5

T Bar Rows
3 plates x 9 + 7 + 5

Post workout: 50 gm EST BioBlend

This was probably one of my best workouts. I sure can tell a difference when I back off the weight and focus on the negatives, my form and also that static holds.

 

[SmallTownIron]

3B

Preworkout: 2 scoops EST MethylMass and 2 scoops XTEND

BB Curls
95 x 10 + 5 + 5, stay at same weight

Reverse One Arm Cable Curls
25 x 13, increase in weight

Seated Calves
2 plates x 12, increase in weight

Stiff Leg Deadlifts
225 x 14 + 10 + 6

Hack Squats
4 plates x 9, increase next week
2 plates x 20

Postworkout: 8 oz 93/7 beef and 6 ounce rice

 

[BigChef]

Keep this stuff going man!

im not sure people know how old you are and how much you weigh bro..

Im really proud of your work effort!

also for a dude so into his lifting.. i admire that you finished college, moved and got a career going bro..

stay focused and on track.. you would impress many guys that weigh 50 lbs more than you..

I agree with Alex. You doing well mate! Your pretty strong for someone at your weight and height and you are growing...

Are you moving away from powerflifting and focusing on bodybuilding bro? What are your goals?

 

[SmallTownIron]

BC, my passion for lifting heavy weight will never go away. But I am only 165 and would like to focus on more mass right now.

Picture of Meal 1 today:
1o egg white (1 whole egg), 40 gm oats, 10 gm whey, 2 cups coffee

 

[aeliop]

BC, my passion for lifting heavy weight will never go away. But I am only 165 and would like to focus on more mass right now.

Picture of Meal 1 today:
1o egg white (1 whole egg), 40 gm oats, 10 gm whey, 2 cups coffee

Are you in Orlando now?

 

[SmallTownIron]

Yes Sir.

 

[aeliop]

Yes Sir.

Lets hook up sometime and I will introduce you to some of the best Powerlifters in the state.

 

[SmallTownIron]

Send me a PM with you name, number.

 

[SmallTownIron]

1A

Preworkout: 2 scoops EST MethylMass and 2 scoops XTEND

Incline DB Press
LT:80 x 10 + 6 + 5
TT:80 x 12 + 7 + 4

Pec Dec
LT: 105 X 20
TT:130 X 20

HS Shoulder Press
LT:140 x 13 + 7 + 6
TT:160 x 13 + 8 + 6

V Bar Pushdowns
LT:57.5 x 21 + 12 + 11
TT:72.5 x 15 + 8 + 7


Wide Pulldowns
LT:140 x 8 + 6 +6
TT:140x 9 + 7 + 6

Deadlifts
LT:325 x6 , 275 x 12
TT:345 x 7, 295 x11

I am shot to hell right now. VERY productive workout and I was please with today!
I could probably focus on feeling the muscle being worked more on my deadlifts but the EST MethylMass gets me too jacked!

Postwork: 7 oz 93/7 ground beef, 4 oz rice

 

[SmallTownIron]

Last night I headed back to my home town to visit the lady and also some family but nothing was going to stop me from missing a training session. I went back to my roots to the hardcare powerlifting gym and I loved it. Even though I had to urge to powerlift today, I stuck with my DC routine and had a great workout.

I forgot my booklet that I log my workouts in, so I had to try to do my best with the past lifts I had 3 workouts ago and also with some different equipment.

1B

Preworkout:
EST Methyl Mass 10 min prior work and during work out.

I am loving the MethylMass. Only preworkout that doesn't give me a crash.

DB Curls
LT: 45 x 10 + 6 + 4
TT: 60 x 7 x 4 x 3

Reverse Curls
LT: 95 x 10
TT: 80 x 12

Standing Calves
8 x 13

Seated Leg Curls
90 x 12 + 7 + 6

Squats
LT: 275x7 ,185x20
TT: 295x9, 195x20

Post workout: Met-Rx Protien Plus RTD 51 Frosty Chocolate (not bad)

Also a pic of the monolift where I perform the ATG squats. I love this section of the gym. It is a room on the back side of the gym where all hell breaks loose and is not meant for the "average" lifter..Ha!

 

[SmallTownIron]

2A

Preworkout: 2 scoops EST MethylMass and 2 scoops XTEND

Flat DB Press
LT : 90 x 10 + 5 + 4 = 19
TT: 95 x 10 + 6 + 4 = 20

Pec Dec
LT: 105 x20
TT: 120 x 20

Seated Military
LT: 145 x 10 + 6 + 2 = 18
TT: 145 x 9 + 5 + 4 = 18

Floor Skulls
85 x 11 + 6 + 5 = 22

HS Pulldowns
LT: 4p x 12 + 7 + 6 = 25
TT: 4p x 14 + 8 + 6 = 28

BB Rows
LT:185 x 11
TT: 185 x 11

Overall it was a productive workout. I switch from doing skull crusher on the bench to the floor. The floor gives NONE and is much better when focusing on feeling the weight. I noticed that you have to keep you elbow further back in order for the weight on the EZ bar to touch the ground, which in return puts more pressure and force on my triceps. This is going to work great. Reps got VERY hard to lock out.

Postworkout: 6 oz 93/7 ground beef and 3 oz of rice

Cant wait until next week to start eating like a freak again.

 

[SmallTownIron]

2B

Preacher Curls
LT: 85 x 11 + 7 + 4
TT: 95 x 10 + 6 + 4

Hammer Curls
LT: 55 x 15
TT:55x15 (back down to 45 x15 due to form)

Atlantis Calves
LT: 165 x 12
TT: 195 x 12

High Leg Press
LT: 8p x 11 + 7 + 7
TT: 8 p x 15

Leg Press
TT: 8p x 9, 6px 20


I have dropped calories for a week now to take it easy before I start smashing the weights and pounding the food and I could tell. I did not feel "strong" today.