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Ironface Workout Log
Ironface Workout Log
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Ironface Workout Log
12-22-2023, 02:08 AM
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#1
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.
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*
12-23-2023, 02:15 AM
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#2
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.
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*
12-23-2023, 02:18 AM
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#3
- pyrogen
- Registered User
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- pyrogen
- Registered User
- Join Date: Jan 2010
- Location: Australia
- Posts: 5,405
- Rep Power: 85514
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Originally Posted By Ironface⏩
Negged you just in case.If I fall off the wagon again, neg me to oblivion (srs).
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.)
12-23-2023, 02:26 AM
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#4
- BigDeeps01
- Registered User
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- BigDeeps01
- Registered User
- Join Date: Sep 2019
- Age: 56
- Posts: 26,735
- Rep Power: 169715
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Good luck getting back into it OP!
12-24-2023, 11:24 PM
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#5
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.
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*
12-25-2023, 02:04 AM
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#6
- LargePeter
- Fuck off, Lahey!
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- LargePeter
- Fuck off, Lahey!
- Join Date: Aug 2011
- Location: Kuntstralia, Australia
- Posts: 41,435
- Subscribers: 5
- Rep Power: 571383
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Lose the reverse grip bench and add in JM Presses
Add dips somewhere
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
12-25-2023, 05:22 AM
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#7
Originally Posted By LargePeter⏩
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.Lose the reverse grip bench and add in JM Presses
Add dips somewhere
Add dips somewhere
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*
12-25-2023, 11:44 PM
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#8
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.
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*
12-29-2023, 11:44 PM
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#9
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.
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*
12-31-2023, 12:38 AM
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#10
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.
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*
12-31-2023, 02:32 AM
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#11
- TheScapeGOAT
- Registered User
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- TheScapeGOAT
- Registered User
- Join Date: Apr 2016
- Age: 34
- Posts: 19,268
- Rep Power: 82096
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Good luck, brah. You got this
12-31-2023, 04:24 AM
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#12
Originally Posted By TheScapeGOAT⏩
Thanks for not negging me, for once.Good luck, brah. You got this
*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*
12-31-2023, 04:33 AM
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#13
12-31-2023, 05:15 AM
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#14
12-31-2023, 07:41 AM
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#15
Originally Posted By Akd123⏩
LolDont 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
Originally Posted By brahnotah⏩
Goal is to surpass that brah. I wanna bench 100kg x 10, SSB squat 140kg x 10 and deadlift 180kg x 10 this yearGood luck brah happy new year, see if you can get back to where you was at the end of the 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*
01-02-2024, 12:56 AM
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#16
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.
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*
01-03-2024, 02:13 AM
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#17
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.
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*
01-03-2024, 06:01 AM
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#18
01-05-2024, 02:02 AM
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#19
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.
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⏩
Thanks brahgood job
coming back to rep you later keep doing the basics and adding reps/weight.
coming back to rep you later keep doing the basics and adding reps/weight.
*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*
01-05-2024, 02:12 AM
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#20
- CarbsMakeUFat
- Banned
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- CarbsMakeUFat
- Banned
- Join Date: Jan 2024
- Age: 56
- Posts: 279
- Rep Power: 0
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include physique updates
nobody wants to read a bunch of workout set logs srs
nobody wants to read a bunch of workout set logs srs
01-05-2024, 04:53 AM
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#21
Originally Posted By CarbsMakeUFat⏩
Physique is cominginclude physique updates
nobody wants to read a bunch of workout set logs srs
nobody wants to read a bunch of workout set logs srs
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*
01-29-2024, 04:19 AM
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#22
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
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*
02-17-2024, 03:20 AM
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#23
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.
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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