IRON RESILIENCE TRAINING LOG — MAY 17, 2025

by Jon Stone

Woke up beat up. Legs were still wrecked from earlier this week. Knees stiff. Elbows sore from trying to rack a barbell in a squat rack that just doesn’t fit right. I had every reason to take it easy today, but I didn’t. I kept the promise. I showed up. Moved weight. Got it done.

I’m running a push, pull, legs routine. Yesterday was rushed, so I only got to hit my pull session. Today I made up what I missed from the last push day. Some shoulder and bicep volume, and even tossed in a bit of leg work. Nothing intense, just enough to keep things moving and stay in rhythm. If my joints calm down, I’ll aim for a proper leg session tomorrow.

Trained fasted this morning. Ate a lot yesterday, so I had the fuel in me. After the session, I’ll have one clean meal — shredded chicken breast, lobster, turkey burgers with cheese. That’s it. Then fasting the rest of the day. Clean food, no garbage. I always feel sharper when I keep it simple.

TODAY’S WORKOUT – PUSH / BICEPS / LEGS (CATCH-UP DAY)

Kept the pace steady. Didn’t chase numbers, just chased effort.

• Seated Barbell Press: 15, 12, 2, 13
• Barbell Curl: 12, 12, 12, 2
• Lateral Dumbbell Raise: 15, 6, 12
• Dumbbell Hammer Curl: 12, 5, 12, 12
• Dumbbell Concentration Curl: 15, 8, 12
• Hack Squat Machine: 12, 12
• Leg Extension Machine: 12, 12, 12, 12
• Seated Leg Curl Machine: 15, 15, 15, 15
• Rear Delt Machine Fly: 10, 10, 10
• Hanging Leg Raise: 20, 20, 20, 20

Nothing fancy. Just work.

YESTERDAY’S PULL DAY

Didn’t have much time so I focused on quality and volume.

• Barbell Row: 8, 9, 6, 12
• Barbell Shrug: 5, 5, 12
• Pull Up: 12, 12, 12
• Lat Pulldown: 12, 12, 12
• Close-Grip Underhand Lat Pulldown: 12, 12, 12
• Seated Cable Row: 10, 10, 10, 10
• Straight-Arm Cable Pushdown: 12, 12, 12

THURSDAY’S PUSH DAY

Solid pressing session. Just ran out of gas and missed a few shoulder sets.

• Flat Barbell Bench Press: 12, 5, 6, 12
• Close Grip Barbell Bench Press: 8, 8, 8
• Incline Dumbbell Bench to Flyes: 12, 12, 12, 12
• Barbell Overhead Tricep Extensions: 12, 12, 12
• Cable Pushdowns: 12, 12, 12, 12
• Cable Flyes: 12, 12, 12, 12
• Lateral Dumbbell Raise: 12, 12, 12
• Dumbbell Shrugs: 12, 12, 12

FINAL THOUGHTS

I’m not here to impress anyone. I just don’t want to let myself down.

Some days feel heavy. Some days hurt. But showing up means something.

I’m not perfect — just consistent.

Trained fasted, ate clean, kept my mind clear.

Not chasing greatness. Just trying to live with discipline, one session at a time.

Not every day is about being a beast. Some days are about showing up when it’s hard. That’s what builds resilience.

— Jon Stone

Founder, ironresilience.net
Discipline, Not Genetics

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