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Forum » Ironface Workout Log
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Thread: Ironface Workout Log

post 1695236053 12-22-2023, 02:08 AM
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#1
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303

Ironface Workout Log

Creating this to keep myself accountable. This year has been hard but no more excuses. If I fall off the wagon again, neg me to oblivion (srs).

Today was shoulders. Get ready to laugh at the absolutely piss poor weights I’m using. That’s what a year of inconsistency and sickness looks like.

22/12/23 Shoulders

Overhead press 45kg x 7, 5, 5
Seated db press 20kg x 8, 7, 6
Upright row 40kg x 8, 8, 8
Db side raise 10kg x 12, 10, 8
Rear delt fly 10kg x 12, 12, 12

Time: 28 minutes.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695282933 12-23-2023, 02:15 AM
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#2
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Back and Biceps.

23/12/23 Back / Biceps

Deadlift 120kg x 6, 5, 5
Row 70kg x 8, 8, 6
Pull-ups 6, 5, 4
Ez bar curl 40kg x 6, 5, 5
Hammer curl 15kg x 4.5, 12.5kg x 6, 6

Time: 42 minutes.

Was embarassingly hard, especially deadlifts. At my strongest I was doing 185kg x 5 and 200kg x 1, so to struggle with 120kg is a strange experience.

Went too heavy on curls today. It felt light but my biceps were just too fatigued.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695282973 12-23-2023, 02:18 AM
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#3
  1. pyrogen
  2. Registered User
  1. pyrogen
  2. Registered User
  3. Join Date: Jan 2010
  4. Location: Australia
  5. Posts: 5,405
  6. Rep Power: 85514
Originally Posted By Ironface⏩
If I fall off the wagon again, neg me to oblivion (srs).
Negged you just in case.
Pumpkin courtesy of BRANDERSS (https://forum.obnoxiousbrutes.com/showthread.php?t=180764903);
addendum courtesy of buttInspector (https://forum.obnoxiousbrutes.com/showthread.php?t=183054703).

P.S. Jandels needs a new sig m8s (Byzantine75 is a cheeky little bugger. srs.)
post 1695283083 12-23-2023, 02:26 AM
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#4
  1. BigDeeps01
  2. Registered User
  1. BigDeeps01
  2. Registered User
  3. Join Date: Sep 2019
  4. Age: 56
  5. Posts: 26,735
  6. Rep Power: 169715
Good luck getting back into it OP!
post 1695358353 12-24-2023, 11:24 PM
-
#5
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Christmas Chest and Triceps.

25/12/23 Chest / Triceps

Bench press 70kg x 12, 8, 7
Reverse grip bench press 50kg x 10, 8, 6
Incline db press 25kg x 8, 6, 6
Two-arm seated db overhead extension 20kg x 7, 7, 7
Lying ez bar extension 35kg x 6, 6, 6

Time: 35 minutes.

Took a rest day yesterday because my shoulders and traps were on fire. They are still sore today but not as bad. Legs tomorrow.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695360733 12-25-2023, 02:04 AM
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#6
  1. LargePeter
  2. Fuck off, Lahey!
  1. LargePeter
  2. Fuck off, Lahey!
  3. Join Date: Aug 2011
  4. Location: Kuntstralia, Australia
  5. Posts: 41,435
  6. Subscribers: 5
  7. Rep Power: 571383
Lose the reverse grip bench and add in JM Presses

Add dips somewhere
RAW DOG CREW LIEUTENANT

ALL ROADS LEAD TO MENTZER

President Donald J Trump Crew
Steroids Crew
Growth Hormone Crew
Miscers Who Lift Crew
Robert Pickton Hooker Disposal Crew
Mustang Crew
No Alcohol Crew

Gay Phaggot Crew:
Papi Cholo
post 1695362583 12-25-2023, 05:22 AM
-
#7
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Originally Posted By LargePeter⏩
Lose the reverse grip bench and add in JM Presses

Add dips somewhere
I was thinking of adding dips but I want 2 movements that are upper chest dominant and 1 for mid-lower. And I don’t want to do more than 5 exercises in a workout. So I could do that, but I’d have to remove flat bench.

Also JM Press is a tricep exercise, and I’m doing reverse grip bench for upper chest. If I swap the two, I’d only have 2 chest exercises and 3 tricep exercises.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695399263 12-25-2023, 11:44 PM
-
#8
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Legs.

26/12/23 Legs

SSB squat 90kg x 8, 5, 5
RDL 100kg x 8, 6, 6
Db lunge 20kg each hand x 5, 5, 5

Time: 27 minutes.

Planned to do 2 more exercises, but I became nauseous and my hamstrings were cramping from the RDLs.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695593153 12-29-2023, 11:44 PM
-
#9
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Shoulders.

30/12/23 Shoulders

Overhead press 45kg x 8, 5, 5
Seated db press 20kg x 8, 7, 7
Upright row 40kg x 10, 10, 8
Db side raise 10kg x 12, 12, 10
Rear delt fly 12.5kg x 12, 10, 10

Time: 28 minutes.

Took a few days off because of severe tricep DOMS. Could barely put my arms over my head - think it was the overhead db extensions.

Hamstrings also still sore from leg day - hopefully they will be recovered in time for Deadlifts tomorrow.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695642383 12-31-2023, 12:38 AM
-
#10
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Back and Biceps. (New Year’s Eve)

31/12/23 Back / Biceps

Deadlift 120kg x 8, 6, 5
Row 70kg x 9, 8, 8
Pull-ups 4, 4, 4
Ez bar curl 40kg x 8, 6, 6
Hammer curl 15kg x 7, 6, 5.5

Time: 44 minutes.

Deadlifts, rows and curls all felt strong today, but holy chit those pull-ups were hard. 4 grindy reps in each set. Not sure what happened there. Hamstrings still sore but luckily it wasn’t too much of a problem.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695643693 12-31-2023, 02:32 AM
-
#11
  1. TheScapeGOAT
  2. Registered User
  1. TheScapeGOAT
  2. Registered User
  3. Join Date: Apr 2016
  4. Age: 34
  5. Posts: 19,268
  6. Rep Power: 82096
Good luck, brah. You got this
post 1695644473 12-31-2023, 04:24 AM
-
#12
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Originally Posted By TheScapeGOAT⏩
Good luck, brah. You got this
Thanks for not negging me, for once.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695644543 12-31-2023, 04:33 AM
-
#13
  1. Akd123
  2. Registered User
  1. Akd123
  2. Registered User
  3. Join Date: Jul 2021
  4. Age: 56
  5. Posts: 12,433
  6. Rep Power: 66526
Dont know why but i pictured you with an actual workout log. Like a wooden log to workout with Rocky 4 style. probably get big with one actually lol
post 1695644943 12-31-2023, 05:15 AM
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#14
  1. brahnotah
  2. Bro'ist breh there is.
  1. brahnotah
  2. Bro'ist breh there is.
  3. Join Date: Oct 2019
  4. Posts: 5,839
  5. Rep Power: 77464
Good luck brah happy new year, see if you can get back to where you was at the end of the year
*htc*
*Myasthenia gravis crew*
Always confuse to and too
Never gonna make it
Lets lurk
post 1695649213 12-31-2023, 07:41 AM
-
#15
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Originally Posted By Akd123⏩
Dont know why but i pictured you with an actual workout log. Like a wooden log to workout with Rocky 4 style. probably get big with one actually lol
Lol
Originally Posted By brahnotah⏩
Good luck brah happy new year, see if you can get back to where you was at the end of the year
Goal is to surpass that brah. I wanna bench 100kg x 10, SSB squat 140kg x 10 and deadlift 180kg x 10 this year

Previous bests were 100kg x 5 bench, 140kg x 5 squat with straight bar and 185kg x 5 deadlift
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695734493 01-02-2024, 12:56 AM
-
#16
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Chest and Triceps.

2/1/24 Chest / Triceps

Bench press 70kg x 12, 10, 6
Reverse grip bench press 50kg x 11, 10, 10
Incline db press 25kg x 10, 7, 7
Dips 0kg x 10

Time: 32 minutes.

First workout of the year. Presses went well, but when I went to do overhead tricep extensions, I got a searing pain that felt like my long head was about to rip off the bone. Same thing happened when I tried to do lying tricep extensions, so I skipped them and just did a set of dips to failure. This was also painful, but not as bad. Legs tomorrow and then probably going to take a couple days off.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695789053 01-03-2024, 02:13 AM
-
#17
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Legs.

3/1/24 Legs

SSB squat 95kg x 6, 5, 5
RDL 105kg x 8, 6, 6
Bulgarian split squat 15kg each hand x 6, 6, 6
SSB good morning 50kg x 6, 6, 6

Time: 42 minutes.

Was tough and I went too heavy on good mornings. Was supposed to do 3x8 and I was feeling it more in my abs and lower back than in my glutes/hamstrings.

Probably will take atleast 1 day of rest. My tricep long heads are sore as hell, and they were bothering me on the RDLs.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695792673 01-03-2024, 06:01 AM
-
#18
  1. messomi
  2. ▇ █ █ ▇ █ █ ▇
  1. messomi
  2. ▇ █ █ ▇ █ █ ▇
  3. Join Date: Apr 2017
  4. Posts: 20,365
  5. Rep Power: 362412
good job

coming back to rep you later keep doing the basics and adding reps/weight.
post 1695894153 01-05-2024, 02:02 AM
-
#19
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Shoulders.

5/1/24 Shoulders

Overhead press 45kg x 8, 6, 5
Seated db press 20kg x 8, 8, 8
Upright row 40kg x 12, 10, 10
Db side raise 10kg x 12, 12, 12
Rear delt fly 15kg x 10, 10, 10

Time: 29 minutes.

Overhead press is always tough to progress but added a rep on the second set. Everything else progressing nicely and added weight to rear delt flys. My right tricep long head is still bothering me and it was really noticeable on seated db press, but I still managed to get all my reps. It just feels like DOMS in the stretch position that refuses to go away.
Originally Posted By messomi⏩
good job

coming back to rep you later keep doing the basics and adding reps/weight.
Thanks brah
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1695894203 01-05-2024, 02:12 AM
-
#20
  1. CarbsMakeUFat
  2. Banned
  1. CarbsMakeUFat
  2. Banned
  3. Join Date: Jan 2024
  4. Age: 56
  5. Posts: 279
  6. Rep Power: 0
include physique updates

nobody wants to read a bunch of workout set logs srs
post 1695896833 01-05-2024, 04:53 AM
-
#21
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Originally Posted By CarbsMakeUFat⏩
include physique updates

nobody wants to read a bunch of workout set logs srs
Physique is coming

Looked hella good today after hitting shoulders
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1697117173 01-29-2024, 04:19 AM
-
#22
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Back at it

29/1/24 Shoulders

Overhead press 45kg x 8, 6, 5
Seated db press 20kg x 10, 8, 6
Upright row 40kg x 12, 12, 10
Db side raise 12.5kg x 10

Was in a rush and damn near broke 2 of my fingers by dropping a dumbbell on them
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
post 1697971973 02-17-2024, 03:20 AM
-
#23
  1. Ironface
  2. CEO 10k/year
  1. Ironface
  2. CEO 10k/year
  3. Join Date: Jan 2013
  4. Posts: 19,220
  5. Rep Power: 83303
Today was Back and Biceps.

17/2/24 Back / Biceps

Deadlift 135kg x 6, 5, 5
Row 70kg x 7, 7, 7
Pull-ups 7, 5, 4
Ez bar curl 40kg x 8, 6, 6
Hammer curl 15kg x 7, 6, 6

Time: 44 minutes.

Been recovering from a cold/flu. Think the extra rest allowed me to recover because I felt strong today.
*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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