Brotherhood of Iron 2.0

Training Bodybuilding
2281

[quote]josh86 wrote:
Friday’s Arms

Smith RGB:

295x8, 4, 3 RP

*better setup this time, didn’t hurt my wrists and didn’t feel it in my shoulders like last week.

EZbar Extension (kinda like a lying skullcrusher but bringing the bar back down behind my head to make it similar to PJR):

115x10, 5, 3 RP

BB Curl:

135x12, 7, 5 RP

Hammer Curl (weight/reps per arm):

70x15, 9, 5 RP[/quote]

Solid session man. I look forward to trying out those RGBP’s soon.

Those BB curls, damn. I don’t know about you are everyone else but standing BB curls with the Olympic bar DESTROYS my forearms, but not in a good way. Like I feel a pain in my bones or tendons or someshit running along the outside of my forums. It used to be so bad the pain wouldn’t go away for weeks but now I dont do standing BB curls anymore even though I wish I could because I love the AnimalPak vid of frank mcgrath curling like 185 or some shit. I wanna do that. How strict are those? Or do they start strict and then you gotta put a little in them as the set goes on.

solid hammer curling too.

you probably weigh more than me now too you fuck! haha. i felt shitty all weekend and thus my eating was way down so I’m probably close to 220. :frowning: Sad.

2282

Bug, I thought about specifically puting a note by the curls that they are not strict. I use body english and control the negative on every rep…but it hits my biceps really well so fuck it. They aren’t like insanely cheated either tho, I could keep doing more reps easily if I cheated them more but I kept it to pretty much the same degree of
“cheat” for all the reps.

I know what you mean abou tthe forearm pain - I used to get that hardcore and its why I had been doing nothing but reverse curls, hammer curls, and DB concentration curls for a few months. I meant to try some regular DB curls also to see if the forearm pain is gone with these as well…I’m going to assume that if the pain is gone on BB curls its gone for DB curls too. Hopefully. haha

Edit: Bug I think the best way to describe the cheating is that I “swing” a bit with the reps, but I don’t lean back far or anything like that. And I don’t keep my elbows pinned against my sides, that actually feels very uncomfortable - I never do that on any curls.

2283

Guys I used to get forearm pain from BB curls…

Did them again a few months back after not doing them for years… Still doing 'em now and have no pain…
I dunno, chest out, shoulders back and maybe try a wider-than-normal grip… Works very well for me. And don’t try to lock your elbows down at your sides, that just makes it uncomfortable… In fact I wonder if that had something to do with the pain back in the day.

Just let your elbows come forward some if they want to and let your body swing some with the weight… I still use pretty much only my bis to explode the weight upward, though (and control the negative, obviously).

#Edit: Lots of forearm/brachialis work probably helped, too :wink:

2284

[quote]Cephalic_Carnage wrote:
Guys I used to get forearm pain from BB curls…

Did them again a few months back after not doing them for years… Still doing 'em now and have no pain…
I dunno, chest out, shoulders back and maybe try a wider-than-normal grip… Works very well for me. And don’t try to lock your elbows down at your sides, that just makes it uncomfortable… In fact I wonder if that had something to do with the pain back in the day.

Just let your elbows come forward some if they want to and let your body swing some with the weight… I still use pretty much only my bis to explode the weight upward, though (and control the negative, obviously).

#Edit: Lots of forearm/brachialis work probably helped, too ;)[/quote]

There’s 2 points in your thread that I am wondering if this could be what has helped my pain go away also when doing them. I used to try to lock my elbows at my side and got the severe forearm pain…but I also at the time was not doing lots of hammer curls/reverse curls/etc like I am now.

2285

[quote]josh86 wrote:
Cephalic_Carnage wrote:
Guys I used to get forearm pain from BB curls…

Did them again a few months back after not doing them for years… Still doing 'em now and have no pain…
I dunno, chest out, shoulders back and maybe try a wider-than-normal grip… Works very well for me. And don’t try to lock your elbows down at your sides, that just makes it uncomfortable… In fact I wonder if that had something to do with the pain back in the day.

Just let your elbows come forward some if they want to and let your body swing some with the weight… I still use pretty much only my bis to explode the weight upward, though (and control the negative, obviously).

#Edit: Lots of forearm/brachialis work probably helped, too :wink:

There’s 2 points in your thread that I am wondering if this could be what has helped my pain go away also when doing them. I used to try to lock my elbows at my side and got the severe forearm pain…but I also at the time was not doing lots of hammer curls/reverse curls/etc like I am now.[/quote]

Hm. Did you ever have aching elbows after squats?
Someone wrote something about that in the forum yesterday and that reminded me…

2286

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Cephalic_Carnage wrote:
Guys I used to get forearm pain from BB curls…

Did them again a few months back after not doing them for years… Still doing 'em now and have no pain…
I dunno, chest out, shoulders back and maybe try a wider-than-normal grip… Works very well for me. And don’t try to lock your elbows down at your sides, that just makes it uncomfortable… In fact I wonder if that had something to do with the pain back in the day.

Just let your elbows come forward some if they want to and let your body swing some with the weight… I still use pretty much only my bis to explode the weight upward, though (and control the negative, obviously).

#Edit: Lots of forearm/brachialis work probably helped, too :wink:

There’s 2 points in your thread that I am wondering if this could be what has helped my pain go away also when doing them. I used to try to lock my elbows at my side and got the severe forearm pain…but I also at the time was not doing lots of hammer curls/reverse curls/etc like I am now.

Hm. Did you ever have aching elbows after squats?
Someone wrote something about that in the forum yesterday and that reminded me…[/quote]

Can’t recall ever having aching elbows after squats…but then again my quads have never responded well to BB squats and therefore my progression has always kind of sucked on them. Which is why my legs weren’t growing very fast until less than 3 months ago when I dropped them and replaced them with Hack Squat machine. Now my legs are growing so fast I’ve got tiny stretch marks all the way down the outside of my quads (lots of them!), big ones horizontal across the upper quad, etc… =)

Totally unrelated note, in approx. 1 month I’ve gotten my calves to go from 15" to 16". Started doing them DC style 1-2 times per week and doing lots more walking with my new heavier weighing body. :slight_smile:

2287

Solid man. Leave some gains for the rest of us!

And CC and Josh, I’ll keep that in mind next time I try them. I do and have done a good amount of brachialis work… not too much direct forearm work but they have kind of grown on their own… and I don’t recall trying to keep my elbows 100% tucked in but I am known to use a narrower grip naturally ha so I’ll keep this in mind.

Time to go get big.

2288

[quote]bugeishaAD wrote:
Solid man. Leave some gains for the rest of us!

And CC and Josh, I’ll keep that in mind next time I try them. I do and have done a good amount of brachialis work… not too much direct forearm work but they have kind of grown on their own… and I don’t recall trying to keep my elbows 100% tucked in but I am known to use a narrower grip naturally ha so I’ll keep this in mind.

Time to go get big.[/quote]

Yeah I remember I was using just whatever grip felt comfortable, which was definitely a bit wider than shoulder width. Think my index finger/thumb was pretty close to the rings if I remember correctly.

I’m assuming legs today for you as well? Hit it hard, we should both be limping later! Going to be hitting 5plates/side on the hack squat again, goal is 7+ reps. Last week only got 5 reps. Will be adding another 20lbs to my 20rep set.

2289

Bench
145x3
165x3
185x7 PR

DB Bench
30’sx15
55’sx10
70’sx7 PR
45’sx12

Close Grip Bench
85x15
95x10

Tricep Pushdowns
3x10-15

2290

Back and Biceps

1 arm Chest supported rows (H.S)

3pps x 10
4pps x 10
4pps + 25 x 9
4pps + 25 x 7

Rack Pulls* - 2 inches below knee

225 x 10
315 x 10
365 x 8
405 x 8
465 x 4 (PR)

*did these from lower then I did last time on accident.

Wide Grip pull ups
8/8/8

Straight Bar cable pullover

80 lbs x 10
90 lbs x 10
100 lbs x 8/4/1

Incline DB curls

45’s x 7
45’s x 7
45’s x 8
45’s x 6

Cable reverse curls

65 lbs x 10/10/9

Comments: good workout considering i missed a meal this morning because of over sleeping, thank God i keep peanut butter, almonds and sunflower seeds in my bag at all time, gotta love having the director of the facility come up and say hello and having to try to play off the fact that youve got peanut butter stuck to the roof of your mouth.

Chest and Shoulders tomorrow, I figure that steep incline press in the smith will fit in very well there, since even when i had to barely slanted I could still get a pump in my chest.

–JB

2291

Interesting workout. Didn’t do it quite like a planned to but it turned out good.

Monday - Legs

ATG Squats

135lbs x 10
225lbs x 8
275lbs x 6 (felt oddly heavy)
315lbs x 5 (again)
345lbs x 1 (went up solid)
385lbs x 4 (woulda had 5, but I was spot-less and I didn’t want to get buried by a squat in my first workset of the day… that’d be a debbie downer)

335lbs x MISS (WTF!, got away from me somehow… and I’m supposed to get 10)
335lbs x 2 (racked, I was spent… CC I think you were right about this set lol)

Smith front squats (took a pretty narrow stance for what I’m used to and took the motherfucker to rock bottom, movement felt good)

135lbs x 8
185lbs x 6
225lbs x 12 (touch and choking me… oh how I missed front squats)
245lbs x 9 (at some point the safety catch spun back while I was coming up and clanged against one of the pins which almost made me go crashing back down… any times on how to avoid this?)

Romanian deadlifts

225lbs x 10
315lbs x 10
365lbs x 12

Lying leg curls

110lbs x 8
155lbs x 10 + 6 + 4 (20RP)

Leg extensions (CRAZY TOWN)

110lbs x 10
240lbs x 50!! ahhhhhhh haah.

limped home, had to take the bus instead of walk like usual. Much work to do tonight. Not going to work chest tomorrow. Get big people.

2292

I know I haven’t posted here before but I just wanted to say this is a great thread. I finally got through it all and its really motivating to see progress.

2293

Week III

Workout 2: Back, Biceps & Forearms
Lat pulldown
122x10,10,10
Machine 1/4 Deadlift
212x6,6,6
One-arm DB row
85x10,10
Seated cable row
142x10
152x8,7

Alternate DB curls
30²x10,10
Hammer curls
40²x10,9
Concentration curls
40x7,6,6

DB reverse wrist curl
20x15,12
DB wrist curl
40x12,8/L 10/R

Tonight was a soso night for back,biceps and forearms. I need back thickness bad, so I did 1/4 deads in a machine and I just wasn’t comfortable enough to get a good rhythm going. Next week I’ll try the T-bar row and see if I can feel the back working. On the plus side, my biceps measures 17" pumped now…yay.

2294

Qaash your tracking number should be in your inbox.

2295

Ok, this week I’ll be testing my maxes after 1 run of Sheiko 29.

I started with deadlifts.

I get to the gym, warm up on the bike, do some dynamic stretching, and some light lat/trap work and start working my way up.

135, 245, 315, 335, 355, 395…

I set my max at 415, so everything after 395 was going to be a PR.

425x1

Went up solid.

455x…

wait for it

wait for it

455x1!!!

40 lbs in 4 weeks! I could be in a commercial!!!

Story time.

So I pull 455, and like Newton said it should be, it comes down pretty hard. Makes some noise. So this bitch (or cunt, whore, slut, whatever) comes out of the back room and starts bitching at me. Only I had Mastodon nearly max volume on my ipod and I just finished maxing out with a 40 lb PR, needless to say, I was a little hazy.

So I’m standing there in my post pull confusion, and in the mirrors I notice everyone looking over at me. Usually if I make noise someone looks, but then goes back to whatever they were doing, but this time they were staring over here. It turns out that bitch came out to yell at me, then one of the personal trainers (a powerlifter) who was there training, starts ripping this bitch a new one.

It was hilarious, and the guy was awesome for sticking up for me when I didn’t know what was going on. Anyway we talk for a bit, and it turns out he’s trying to get new bars and racks and shit, just UC takes forever, and he recommends just not listening to anyone there, so I thank him and leave.

Cliff notes: 40lb PR (415-455), bitch working the floor yells, gets told, wimpers away, I make a new friend, and the browns are about to shit on the bills.

2296

[quote]Scott M wrote:
Qaash your tracking number should be in your inbox. [/quote]

Got it Bro, thanks man.

2297

Bench Program Week 4
195lbsx4
200lbsx3
210lbsx2
220lbsx1
185lbsx6, 6

DB Incline
60lbsx8
(tried 70’s and failed for some reason)
60lbsx8

Pec Deck
165x10
180x15
175x10
170x10

Cable Crossovers

Seated Calf Raises

Good Chest day, gotta work on incline though.

Stuntman, you beat my pr by 10lbs… :frowning: If I didn’t get this stupid tendonosis I would be at like 550…

2298

[quote]Stuntman Mike wrote:
Ok, this week I’ll be testing my maxes after 1 run of Sheiko 29.

I started with deadlifts.

I get to the gym, warm up on the bike, do some dynamic stretching, and some light lat/trap work and start working my way up.

135, 245, 315, 335, 355, 395…

I set my max at 415, so everything after 395 was going to be a PR.

425x1

Went up solid.

455x…

wait for it

wait for it

455x1!!!

40 lbs in 4 weeks! I could be in a commercial!!!

Story time.

So I pull 455, and like Newton said it should be, it comes down pretty hard. Makes some noise. So this bitch (or cunt, whore, slut, whatever) comes out of the back room and starts bitching at me. Only I had Mastodon nearly max volume on my ipod and I just finished maxing out with a 40 lb PR, needless to say, I was a little hazy.

So I’m standing there in my post pull confusion, and in the mirrors I notice everyone looking over at me. Usually if I make noise someone looks, but then goes back to whatever they were doing, but this time they were staring over here. It turns out that bitch came out to yell at me, then one of the personal trainers (a powerlifter) who was there training, starts ripping this bitch a new one.

It was hilarious, and the guy was awesome for sticking up for me when I didn’t know what was going on. Anyway we talk for a bit, and it turns out he’s trying to get new bars and racks and shit, just UC takes forever, and he recommends just not listening to anyone there, so I thank him and leave.

Cliff notes: 40lb PR (415-455), bitch working the floor yells, gets told, wimpers away, I make a new friend, and the browns are about to shit on the bills.[/quote]

Give me names.

Was it an FFC ? I’ve had to give 2 fucking speeches to people about how there is no quiet way to put 400 pounds down quietly.

And I made some new friends in the professional staff this weekend. This is good news for us, we might be getting Kettlebells too, just cuz I think they look fun to dick around with, i also talked to some higher ups about a platform and bumper plates.

2299

I dont know names, she works the same job you do, black hair, overweight but not obese. Huge ass, also walking around saying dont drop the weights and rack your weights.

The personal trainer who yelled at her is the tall guy who has his clients doing squats and deadlifts and what not, always wears those wrist straps.

He said the same thing, there isn’t a way to put that shit down quietly. He told he she didn’t know what she was talking about and that she is an idiot, just not in those words. He also told me hes been telling them to get some mats or a platform for a while now. But I’m afraid it’ll be curled on.

and it was 455, not 400.

2300

Congrats buddy. I knew you’d get it.