Countdown to the Ironman

[nwtrnr1]

I am planning on competing this October 6 (not much time left) had some bumps in the road, I'm still determined even if it does not happen I am going to train all the way until the day of the competition.

Starting front relaxed pic

205lbs apprx 10% body fat , I was hoping to gain a little on my legs this year but they only grew a little I think they will look bigger leaner, at least hoping so lol. I am competing in my first comp, at 45 I wanted to try to achieve this goal before I turn 50 so hope to make it this year it's been a long haul. I started out at 165lbs in late 2008, got up to 215lbs. Hoping to come in at 190 ripped the stair mill is going to be my best friend.


July9r1.jpg

[Curt James]

Good structure, good build. Get your training journal in gear again!

[nwtrnr1]

Thanks ! I am posting up here again to stay motivated.

Doing shoulders and arms today . I have incorporated at least 15 minutes of stretching everyday to keep my back and neck healthy , finally getting more flexibility after about a week of this program. Some days I do a half hour or more of stretching, tough on time but really helping. Starting to shape up quick but a long way to go.

[nwtrnr1]

Saturday :

Legs

warm up 20 minutes cycling.

Squats leverage machine

90lbs 4 x 10

180 1 x 10

270 x 1 x 10

180 x 2 x 10


Extensions

80 x 20

120 x 20
200 x 10
225 x 10
250 x 10
275 x 10


Leg curls

50 x 20
80 x 20
110 x 10
125 x 10
50 x 20

Seated leg press

125 x 20
180 x 3 x 10
250 x 2 x 10
300 x 10
350 x 10
250 x 2 x 10
180 x 20


Seated calf

110 x 20
150 x 20
225 x 20
110 x 20
80 x 20

Stretching 15 minutes



Sunday

Chest and Back


20 minutes of cycling

Warm up

Incline Dumb bell presses with flies

20 lb press x 3 x 10

flies 3 x 10


35 x 3 x 10
flies 3 x 10

55lbs 3 x 10
flies 2 x10

Repeat of flat bench last set with 80lbs no flies set of 2 x 10

Machine press incline

150 x 3 x 10
225 x 3 x 10
180 x 3 x 2
150 x 3 x 2


Machine press

180 x 3 x 10

225 x 3 x 10

250 x 2 x 10

275 x 1 x 10

295 x 1 x 8

drop

150 x 10


Pec dec

110 x 3 x 10

125 x 3 x 10

175 x 2 x 10
80 x 3 x 10


Pull over machine

110 x 2 x 10
165 x 2 x 10
185 x 1 x 10


Seated row (light to protect back ) used rope


125 x 3 x 10

135 x 3 x 10

handles
150 x 20

drop set
110 x 10
80 x 10


Monday Rest day !

[Sunnyday]

How did I miss this?! I love following journals!

x2 on the stretching every day. I really notice it when I slack off.

What's your split like?

[nwtrnr1]

I am on a 3 day split, I need to stretch due to past injuries when I get back into shape it is like they never existed.

Thursday Shoulders, Abs and Arms. I am training with a partner who likes the old school push pull training method and training no more than 4 days a week. I think after a few weeks I might switch it up and train 4-6 days like I used to, as I tend plateau if I don't. This last work out was over 2 hours, I like to not rest too long between sets training partner likes to rest longer. Good thing, they are much stronger than I am so it is a motivation to train harder.

Warm up 15 minutes cycle.

Abs: knee ups 5 sets of 10

Abs: hanging raises (full height) 5 sets of 5

My training partner prefers to use machines for shoulders due to an injury, I don't mind but prefer to use dumb bells and military presses, in a few weeks things are going to be switched up. ( I did an additional dumb bell shoulder work out Friday, with free weights just a short one to hit areas that I think machines don't stimulate only a 30 minute session with light weight).

Lateral raise machine;

70 x 10

90 x 10

120 x 10

130 x 8

160 x 8

drop set

70 x 20


Seated shoulder press machine

100 x 10

120 x 10

160 x 10

180 x 10

210 x 8

250 x 8

drop set

80 x 20


Dead lifts

warm up

135 x 3 x 10

Due to lower back issue for safety maxed out at

210 x 3 x 10


drop set

135 x 3 x 10

Arms:

120 x 20
145 x 20

drop set

60 x 20

Seated dips


Seated dip machine

170 x 10

210 x 10

250 x 10

drop set

190 x 10

120 x 20

Rope extensions :

100 x 10

110 x 10

80 x 10

drop

50 x 30


Biceps

Barbell curl

95 x 10 x 3

Preacher curl machine

60 x 10

80 x 3 x 10

100 x 10

drop

60 x 3 x 10

Stretching: 15 minutes

[Sunnyday]

Good stuff!

[cristinaharn]

I enjoy it. everyone visits and shares information.

[nwtrnr1]

Will be posting up again in few days, been training hard already up 5 pounds ! Finally getting a little more leaned out but keeping carbs up. I am thinking of doing mens physique possibly later this year, depending on how much mass I gain back.
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