Brotherhood of Iron 2.0

Training Bodybuilding
2201

Vegg, this is a personal opinion…but maybe try changing up the way you ramp your weights. I’m only guessing but it looks like you’re taking each set until its close to failure and then continuing to ramp weight?

Why not try just doing warm up sets, not approaching anywhere near failure until you are at the weight you want and do an all out set. And then maybe do a couple sets at that weight or ramp the weights down going to failure or something along those lines? For example:

Military Press:

Barx10-15ish
95x5
115x3
125xmax effort
125xmax effort
125xmax effort

Personal opinion only, you can keep doing things as is…but I personally don’t understand fatiguing yourself before your heaviest set.

2202

Actually I only started getting close to failure at 125. The sets were kind of messed up though because I thought I would be stronger… :stuck_out_tongue:

I generally do things how you described, but I’m still kind of getting into the swing of things.

2203

[quote]Vegg wrote:
Actually I only started getting close to failure at 125. The sets were kind of messed up though because I thought I would be stronger… :stuck_out_tongue:

I generally do things how you described, but I’m still kind of getting into the swing of things.[/quote]

Oh ok, well going off the numbers you posted I would personally stick with the 125 and do like 3 max effort sets at that weight, then next workout jump the weight 10-20 lbs and do the same.

2204

[quote]josh86 wrote:
Vegg wrote:
Actually I only started getting close to failure at 125. The sets were kind of messed up though because I thought I would be stronger… :stuck_out_tongue:

I generally do things how you described, but I’m still kind of getting into the swing of things.

Oh ok, well going off the numbers you posted I would personally stick with the 125 and do like 3 max effort sets at that weight, then next workout jump the weight 10-20 lbs and do the same.[/quote]

Will do. I’ll try to progress to 10-12 reps with 125, then I’ll move to 135.

Thanks for the help.

2205

So i tried something new for leg day, started off with rock bottom front squats. Loaded the bar with 215. put in the safety bars in the squat rack and duck walked under it.

By the 5th set, it was pure hell just to get out of the hole on that first rep, the eight that followed were not quite as hard. Definitely strenuous, but nothing like getting that weight moving from a dead stop when your ass is on your calves.

Front Squats -

135x12
185x8
205x8
215x8
215x8
215x8
215x7

Hack Squat (hammerstrength)

3 pps x 10
4 pps x 10
4 pps x 10

Leg Press -

10 plates x 20

Comments: called it a day, something in my left knee feels a little funky. I was returning an interception last night during our Intramural football league (team is 4-0 btw)and as I got to the 10 yd line i went to fake out the last guy, I planted real hard on my left and spun around him.

Now we were playing on artificial turn and it has been raining so it wasn’t the best of footing, and as soon as that play was done, i noticed that somehow my left knee felt “loose”.

A leg extension motion feels fine, but when I bring my leg in, like i would with a leg curl, there is almost no strength in it. When i went to take my shoes off after i lifted, just stepping out of my shoe actually was painful.

Those exercises i used today felt perfectly fine though.

Just going to have to be cautious I guess.

–JB

2206

[quote]bradden wrote:
havent posted in a while guys, i’ve been in calgary untill just recently. And im unfortunatley unable to workout again untill further notice from my doctor due to internal infections, but at least now I know why I felt like crap. [/quote]

Sorry to hear that Bradden. Just use it as a chance to mentally regroup and come back twice as determined after.

OMC

2207

Week II
Workout 4: Quads & Hamstrings

Squats
135x12
195x10
235x8
255x6
260x6,6
BB Hack Squat
135x10
155x10
Leg extension
95x10
105x10
Single Leg extension
70x8

Lying leg curl
70x10
95x10 + 60x10

+= drop set

I was a bit out of it tonight but I managed a new PR on reps with the squat because I couldn’t add. The 255x6, I thought was 260…only five pounds but the goal was to hit 260x6 twice, which I did but with an extra set thrown in.

BB hack squats will take getting use to. I have to use 25’s next time so I can get more depth. The 45’s were messing with my groove. They kept hitting the floor during my reps.

2208

Why the fuck do you assholes think I brought the ghey into the thread? It takes two (or more) to tango you fucks. I don’t even say gay shit anymore you guys just talk shit! I’m gonna go cry now.

Seriously though. Good god josh you are getting large. I’m jealous. At least I still weigh more than you… ha, ha. not much though. I’ve got you on forearms… that’s about it. Good going man. I look forward to seeing how monstrous you get.

Did arms today. Bis went well. In-Humans, tried to warm up… 135 on… it didn’t hurt my chest, but I felt it, so I decided to just not do it. Anyways, here’s the workout.

Thursday - Arms

Standing alt. DB curls (offset grip)

25’s x 10
40’s x 10
50’s x 10
70’s x 11 (RHAR. CC wants me to post a vid cuz apparently he thinks I’m cheating the shit out of them :wink: which I don’t think I am. First 9 were solid, last 2 had to use a little UMPH).

Preacher curls (hands out elbows in)

*some motherfucker was using the good EZ bar and the one that I had available hurts my forearm tendons or bones or some shit… but he’s like “im just starting I have like 10 sets total/I’m a douchebag” I said fuck it and worked in with another kid. Didn’t go so well, plus i was already fried from the DB curls

75lbs x 10
95lbs x 8
125lbs x 6 (owww started hurting)
95lbs x 10 (to get some reps in)

Pinwheel curls (upped it like a G, from 80’s to 90’s)

60’s x 10
70’s x 10
90’s x 17 !!!

In-Humans SKIPPED

PJR Pullovers

didn’t really hurt, but I didn’t wanna up the weight, so I did 3 sets of 10 at a light weight

70lbs x 10, 10, 10

To get some tricep stimulation, I added some overhead DB presses with a light weight to get SOME long head stimulation.

OH DB press / Straight-bar pressdown SS

70lbs x 10 / 12plates x 10
70lbs x 10 / 12plates x 10
70lbs x 10 / 12plates x 10 + 6 + 4

Disappointing for tris, but what can you do. Gotta let that chest heal up.

Bi numbers were really good though. Great pump.

2209

Are any of you guys big protein powder consumers? (like 6+ lbs a month)

I’ve got a LOT that I need to get rid of to one person(shipping purposes) so if anyone here wants to purchase in bulk at a discounted price from me hit me up with an email so I can give you the details.

2210

Today’s Shoulders:

HS Military Press:

6plates x7, 3, 1 RP

*I jumped the weight too much, I’m not even really counting this week’s HS Militaries due to the fact my ROM was not what it was the previous week I don’t believe - it didn’t feel the same. I’m going to back it down by probably 20 lbs next week and try to feel it better.

Since I fucked up I decided to do a drop set and did 4plates x10 smooth, good reps, good stretching at bottom, etc.

Reverse Pec-deck:

200x12, 8, 6 RP

Cable X Lateral Raise (weight per side):

50x11, 6, 5 RP

*They fixed the cables I was previously using so I got to go back to those this week, yay. Reps were pretty clean except the last 1-2 on each set.

BB Shrug:

585x8, 5, 3 RP

*Bar was bending like crazy, fun stuff. Very limited leg drive.

Meant to due some abs after but totally forgot, I’ll try to remember tomorrow lol.

2211

Josh, those shrugs are massive…

2212

Good god josh. I don’t know if I could shrug 6 plates for 1. Impressive as fuck.

2213

Thanks guys, I did them with the same weight last week in the smith but it broke the damn thing so decided to start doing them free BB now. They felt pretty good, was hoping to get a few more reps though - will probably repeat the weight next week and shoot for more reps.

I want massive traps and they have always seemed to like heavy training for me, at least that’s what usually makes them brutally sore the next day lol.

2214

[quote]bugeishaAD wrote:
Good god josh. I just want to smother you with baconators and roll around the floor in the gym with you[/quote]

fixed

2215

xb i’m going to rape you with a big rusty barbell.

2216

[quote]bugeishaAD wrote:
xb i’m going to rape you with my big yeasty beef bazooka.[/quote]

Dear god. This is a public forum.

Sorry… I had to.

2217

[quote]bugeishaAD wrote:
xb i’m going to rape you with a big rusty barbell.[/quote]

I like it dirty.

2218

[quote]bugeishaAD wrote:
xb i’m going to rape you with a big rusty barbell.[/quote]

What the fuck, asshole.

I told you not to tell anyone what I call him.

2219

[quote]Stuntman Mike wrote:
bugeishaAD wrote:
xb i’m going to rape you with a big rusty barbell.

What the fuck, asshole.

I told you not to tell anyone what I call him.[/quote]

Ok, I had a decent amount of respect for you, even though I KNEW you and JB have a weird love triangle thing going on with Bug. I didn’t want to believe it, couldn’t possibly believe it.

But now…I see the error of my ways.
What have we come to what in Gods name…?

2220

Wow.

Just wow.

–JB