ironwings journal *

[OneBreath]

Oh guys...no the wrist should be completely straight - this keeps the focus on the tricep. When you are lowering the bar you are working the entire tricep and when you press back up you are focusing on the lateral head that helps create the "U" shape everyone is after. If you bend the wrist what you are feeling is a stretch between the long head of the tricep and the pronator teres (I think that is the name). The pronator is the muscle that connects your upper arm bone (humerus) and your forearm bone (ulna). This is extremely easy to tear - it works very much like a tendon to help straigten your arm and bend your elbow. So that feel good stretch could so easily cause more harm than good.

Not to mention - if you are able to "curl" your wrist at the end and then straighten it - you probably don't have enough weight on your tricpes ;-) Just sayin.

Keep those wrists nice and strong.
http://www.bodybuilding.com/fun/triceps.htm#1

What's with all the latin? I just want big arms

 

[ironwings]

Then you wouldn't want to tear your pronator now would you?

Don't get smart with me Mr. Keep those wrists straight. You must protect them for obvious reasons

 

[*ebony*]

Oh guys...no the wrist should be completely straight - this keeps the focus on the tricep. When you are lowering the bar you are working the entire tricep and when you press back up you are focusing on the lateral head that helps create the "U" shape everyone is after. If you bend the wrist what you are feeling is a stretch between the long head of the tricep and the pronator teres (I think that is the name). The pronator is the muscle that connects your upper arm bone (humerus) and your forearm bone (ulna). This is extremely easy to tear - it works very much like a tendon to help straigten your arm and bend your elbow. So that feel good stretch could so easily cause more harm than good.

Not to mention - if you are able to "curl" your wrist at the end and then straighten it - you probably don't have enough weight on your tricpes ;-) Just sayin.

Keep those wrists nice and strong.
http://www.bodybuilding.com/fun/triceps.htm#1

Oh thanks girl! i def, don't want any injuries. OneBreath, i don't think i was making that mind muscle connection while doing these as much as thinking: should i curl or keep wrists straight?hmmmm.lol---but i do try to focus on the muscle i'm working on.

 

[ExtraMile]

I've been clean pressing the same weight for over a year.
Hang clean press +10lb
Lateral Raise +3lb
Bicep curl +10lb
Leg press +90lb for reps
One leg deads +10lbs

Shit thats some good dedication there! Iv come to hate bench cuz I havnt added 5lbs every week. I added 22lbs to my squats in one week once, yes not the best form and I had the safety pins quite high but I went from 198lbs to 225 in one week. I cant imagine lifting the same weight for a year

 

[ironwings]

Just checking in...strength is still sky rocketing. I am just finishing up two weeks of heavy weight/low rep giant sets. I've been hitting 10 - 20 reps for about 8 months now so this has felt really good. I have two more weeks of building and then I'll start a 6 week cutting regimen. I'm looking forward to it!!

I'm looking a bit like a monster but I'm sure once I start to lean it will all come around. I have some pretty gross veins popping out in places I'd prefer them not the be

My abs are sticking out a bit more than usual but feel hard as a rock. I assume I am a bit bloated. My fiber intake has increased tremendously lately so this could be a cause.

My joints have been stiff to say the least so I haven't been doing anything too abrasive for cardio (I'm even struggling with complexes). And, my ankle and knee is still giving me a bit of trouble on the treadmill. I'm keeping it simple for now and hope that in two more weeks I'll be recovered and can start to mix it up. I'm going to start to add back in a weekend blast session with things like: Med Ball lunges, KettleBell swings, Squat Jumps, Speed Skaters, Pushups, Bodyweight Rows, etc. These routines are typically only 30 minutes.

I'm using the Oxford Method for the next two weeks to finish out my building cycle. Then on to compound, drop sets, and 20rep routine.

I'll post up my current giant set routine here in a bit.

Hope everyone is staying strong!

 

[mommalu]

Just checking in...strength is still sky rocketing. I am just finishing up two weeks of heavy weight/low rep giant sets. I've been hitting 10 - 20 reps for about 8 months now so this has felt really good. I have two more weeks of building and then I'll start a 6 week cutting regimen. I'm looking forward to it!!

I'm looking a bit like a monster but I'm sure once I start to lean it will all come around. I have some pretty gross veins popping out in places I'd prefer them not the be

My abs are sticking out a bit more than usual but feel hard as a rock. I assume I am a bit bloated. My fiber intake has increased tremendously lately so this could be a cause.

My joints have been stiff to say the least so I haven't been doing anything too abrasive for cardio (I'm even struggling with complexes). And, my ankle and knee is still giving me a bit of trouble on the treadmill. I'm keeping it simple for now and hope that in two more weeks I'll be recovered and can start to mix it up. I'm going to start to add back in a weekend blast session with things like: Med Ball lunges, KettleBell swings, Squat Jumps, Speed Skaters, Pushups, Bodyweight Rows, etc. These routines are typically only 30 minutes.

I'm using the Oxford Method for the next two weeks to finish out my building cycle. Then on to compound, drop sets, and 20rep routine.

I'll post up my current giant set routine here in a bit.

Hope everyone is staying strong!

I got tired just reading your workout Girl~ that's awesome!!
Those medicine ball squats with jumps kick A**. Love it though.
You sure are motivating

 

[ironwings]

Here is what I've been up to for the past two weeks:

Giant Sets (All exercises performed in a row = 1 set. Repeat 3 - 4x)

Lower Body 1:

SLDL - 6x175lb
Sumo Squat (done on two benches) - 6x85lb dumbbell
Reverse Knee Up Lunge - 6x70lb (6 on each leg)
Smythe Rack Bridge - 8x90lb

Upper Body 1:

Pendlay Rows - 6x85lb
Incline Flyes - 6x20lb dumbbells
Plyometric Shoulder Press on Smythe Rack - 6x40lb
Curls with wide pulldown bar on cable machine - 8x70lb

Overhand Curls - 15x15lb dumbbells
Decline Reverse Grip Chest Press/Skullcrusher combo - 30lb to failure (around 30 or so)

Lower Body 2:

Smythe Rack Squat (butt to calves) - 6x110lb
Barbell Step-Ups - 6x80lb (6 on each leg)
Good Morning - 6x70lb
Smythe Rack Glute Press - 8x40lb

Froggers to failure: You start in pushup position and jump your feet up beside where you hands are and then back out. Your hands never move. You look like a frog when you are in the second position with feet beside hands. I like the crazy looks I get ;-)

Upper Body 2:

Assisted Pullups (chin past handles) - 6 with 40lb assistance
Upright Row - 6x40lb
Standing EZ Bar Extensions - 6x40lb
Tate Press - 6x20lb dumbbells

_______

Next week I'll start Oxford sets - 3 sets to failure using 10RM. I'll post those workouts up a bit later! That will conclude my building phase. Time to lean out a bit!

I've gained about 4lbs. I'll check my bodyfat at the end of the next two weeks to see how much was muscle....most if not all if I go by mirror alone.

Hope everyone is working hard

 

[*ebony*]

awesome weight for those good mornings! just a quick story to share. A guy from my gym attempted( good mornings) last Wednesday. he put 45 plate on each side, then decided to add another 10. when he bent over, the bar just rolled over his head and just slammed into the floor. i saw it coming but it still startled me when those weights hit the floor. that idiot could have seriously injured his back not to mention the people around him!

 

[ironwings]

awesome weight for those good mornings! just a quick story to share. A guy from my gym attempted( good mornings) last Wednesday. he put 45 plate on each side, then decided to add another 10. when he bent over, the bar just rolled over his head and just slammed into the floor. i saw it coming but it still startled me when those weights hit the floor. that idiot could have seriously injured his back not to mention the people around him!

Goodness...where in the world were his safety bars?

I forgot to add the barbell weight in on those Good Mornings. I do them with 115lb. With safety bars of course and typically a trainer standing close by!!!

While we are talking about funny stories....the other day I was ready to do leg presses and a guy was standing next to the machine (it was all weighted up) so I asked if he was using it. He said no and began to unload the weight on one side for me. I said "you only need to take 1 45lb plate off". He said "oh, I think this side must have more than your side". I looked and of course it was the same so I had to embarrass him by telling him I needed 5 plates on each side. He snurled his nose and went on. I'm sure he watched to see if I could press it. I wish I could have seen the look on his face when I pressed it 8x for 3 sets. I had to laugh.... Yes, women can be strong.

Ebony - you should have shown him how they were done!!!

 

[*ebony*]

Goodness...where in the world were his safety bars?

I forgot to add the barbell weight in on those Good Mornings. I do them with 115lb. With safety bars of course and typically a trainer standing close by!!!

While we are talking about funny stories....the other day I was ready to do leg presses and a guy was standing next to the machine (it was all weighted up) so I asked if he was using it. He said no and began to unload the weight on one side for me. I said "you only need to take 1 45lb plate off". He said "oh, I think this side must have more than your side". I looked and of course it was the same so I had to embarrass him by telling him I needed 5 plates on each side. He snurled his nose and went on. I'm sure he watched to see if I could press it. I wish I could have seen the look on his face when I pressed it 8x for 3 sets. I had to laugh.... Yes, women can be strong.

Ebony - you should have shown him how they were done!!!

i'm working my way up there. 115lbs is awesome! i just don't want to increase my weight too fast, i'd hate a back injury so i'm super careful when i do these.

ironwings, there were no safety bars, he wasn't even in the squat box. he was in the section with extra barbells.

and he's not the only idiot in the gym. when i say idiot i mean guys who pack on the weight that they can barely lift much less keep proper form to. and if those same "idiots" happen to be there on the same day, they're always competing! its hard to take your eyes off a disaster in the making, like watching a car crash.

i wanted to advise that man to do deadlifts instead of the goodmornings if he insisted on heavy weights, but he looked so embarrassed i didn't want to add to his embarrassment.

in the past i suggested a lower weight to a guy doing bi curls and he looked at me like i was daft, like what would she know about weight training. as he was doing these "bicept curls" the man was swinging so much in effort to lift the weights that everyone cleared the area.

good god men and their egos!arrrggg