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IronOne's Strength Journey

I can relate :d

I “hate” programs, which is kinda weird because i’m a programmer. lmfao.

Once I write down a specific program, i’m wrecked: absolutely impossible for me to follow it. Instead, I do better at writing down goals with general timelines and such. I don’t like recipes for cooking, or training, I prefer to just go by “feel”.

I like your top priority, health #1


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@FlatsFarmer Position is so important! Add weight on the wrong position, and trouble begins. It might not show up for awhile, but it’s building. Good stuff.

@adarqui I’m much the same. I like to have goals and framework, but beyond that no thanks!


Warmed up with foam rolling, Copenhagen planks, prone swimmers, long lunges with stretch

45x10, 65x5, 85x5, 105x5, 130x5, 110x5x5

135x5, 175x5, 205x5, 245x5, 265x5, 205x5x5

BWx10, 20, 10, 10
Leaning lateral 15x2x20
Rear Delt Raise 10x2x20

My goal is to track 10, 8, 5 and 3RM top sets. The main goal is to not work at RPE10. 7-8 is optimum, with the occasional 9. Backoff work will progress slowly, but surely. Stress free volume.



Warmed up with rolling, some band work/distraction, bw squats

45x2x5, 75x5, 95x5, 115x5, 135x5, 155x5, 175x5, 135x5x5

Low Incline DB Bench
30x10, 50x10, 60x5, 70x5, 80x5, 60x5x10

Accessories/BB work tomorrow.

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For tracking purposes, will update as I set new #s. Not chasing these, just want to slowly make progress while correcting my injuries and imbalances.


3RM: x/x/285/x
5RM: 175/80/265/130
8RM: 175/x/x/120
20RM: x/60/x/x
5x3: x/x/235/x
5x5: 135/x/205/x
5x10: x/60/x/x




Warmup with rolling, bear crossover, hip band distraction, rfess stretch, bw squats and pushups

Strict BB Row
45x10, 65x10, 85x10, 105x10, 125x5, 135x5, 145x5, 95x2x20
Bottoms Up Single Arm KB Press
18x2x10, 26x2x10, 44x4x5, 26x20, 26x15

Hip Circle Glute Bridge Paused +
BWx10, 20x10, 25x10, BWx20
BB Ab Rollout
Single Leg Squat to bench
3x5, 1x10

KB Lying Ext
18x25, 26x25, 44x25, 62x15, 62x14+44x10+26x15
KB Curl Variations

I’ll cut back some of that junk warmup volume on the strict rows next time. Good workout. Probably took to long though.



Warmup with foam roller, bear crossovers and single/double leg glute bridges

45x2x5, 75x5, 95x5, 110x5, 120x8, 100x5x5 (30s rest)

135x5, 175x5, 205x5, 235x5, 260x3, 285x3, 235x5x3 (30s rest)

Pushup R/P

Lunge (per side)
Front - 30
Back - 20
Side - 10

Good one. Rescheduled my Catheter Ablation procedure, 3rd strike, had aFib Fri/Sat. Came out of it Sun morning. Time to address head on.


Sorry to hear that. Hopefully you can get this squared away soon.

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Dang man I hate that for you. Hopefully you can get some permanent relief from it soon.

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Been struggling with the aFib/atrial flutter. On and off for the last 5 days. Sucks! Also contracted a cold. I’ve been a real asshole this week, to say the least. Hoping to turn the corner asap.

I did a workout today, when I probably shouldnt have. But kept everything real light.


Warmup with rolling, bear crossovers, rfess stretch, band ext rot and press

45x2x5, 75x5, 95x5, 115x5, 135x5, 155x5, 175x8, 155x5x3 (30s rest)

Low Inc DB Bench
10x10, 30x10, 50x5, 60x20, 60x5x5 (3s ecc, pause, 30-45s rest))

Band laterals
Ab stuff

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Sorry to hear about the aFib stuff coming back to you again.
Hope you’ll get rid of that shit soon man.

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Thanks guys. I’ll get past it. Wish I had not cancelled the ablation procedure, which was Dec 11th. My new date is now Jan 26th. Oh well, my fault.

In the meantime, I will work on getting my body right, doing a little lifting when I can, and building my new garage gym. Just placed 2 big orders with Titan and Rogue today. About $1,700 spent so far.

Here’s the haul from Titan:

I got the Rogue Bar 2.0. Seemed best for all around lifting, quality and value.

Will pick up my horse stall mats this weekend.

I will start tearing down the old equipment and cleaning the garage this weekend. Excited!

The X3 is a beast. Got just about every attachment they sold for it. Im excited as you can tell haha. Got a neutral grip BB for the shoulders, and a hex bar as well. I also was going to get the multi colored 260lb bumper set, but they sold out. Will get them when back in stock.



I wish I could justify buying all these toys but I barely use my gym. I’m a sucker for the running track and cables at the Y.

My wife has an irregular heartbeat. She describes it as a flutter. I don’t know the official term. She had a heart cath scheduled in college and she didn’t go. She was scared. She hasn’t been to her (or any) heart doctor since then.

Get the test. Eliminate the unknown. I know you’re committed now but this goes for anyone else reading this. If you have a problem and a procedure can tell you what’s wrong or rule out other possibilities then do it.

The only thing preventing me from having MRIs on my shoulder and hip is money and work. I can’t be taking off work again after having surgery last December so I’m trying to drag it out.


Yeah, I get it re Y’s. I went to Y’s too, loved them. I just got sick of the chatty people, young kids acting foolish, and waiting on equipment. I hated all the time involved driving there, changing, etc. My free time has gotten cut with advancement at work, so this is necessary if I dont want to lift at 5AM. And I HATE lifting early AM. This is going to be my personal dungeon. Pretty excited.

Does she still have regular episodes? Heart arrhythmias usually progress, unfortunately. They can become permanent if you let it linger. The heart remodels.

Yeah, I’ve already had a stressecho test, which ruled out the scary stuff. The catheter ablation, if done right, should solve my issue. January 26 cant get here quick enough.



Thanks and you too! I had a great day with the family. I got to spend some time with my brother and that’s been rare the last few years even though we live in the same city.

My wife hasn’t mentioned anything in awhile at I assume it hasn’t been an issue.

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At $2,400 spent now lol. Bumper set and now an axle bar have been ordered.

I now have a rogue 2.0 bar, my old junk oly bar, a neutral multi grip bar, an axle, and a trap bar. These are going to look tight in my bar upright holder. I really have high hopes for some of the bar variation to aid in helping me stay healthy. Cant wait to try out the neutral bar for bench.

Garage space is cleaning up nicely. Spent about 3 hours on it yesterday. Will take apart old rack today and continue decluttering. Pics to come!


How long until the neighborhood kids are in there lifting with you?

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Haha. Hopefully awhile. There will be possibly 2 guys interested to lift some. My wife will use the fool out of it too. Heck, she can probably out squat me right now.

He is starting a private gym…how much for a key to get in and lift?


Haha! Would LOVE to have you guys to lift with.

Here’s where the magic will develop! Heading to tractor supply now for my flooring.


48sf of lifting area, covered by 3/4" stall mats