Brotherhood of Iron 2.0

Training Bodybuilding
2341

[quote]Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Vegg wrote:
Guys, I forgot to mention… Whenever I’m doing cable crossovers I feel an intense burn in my shoulders, but I don’t really feel it hitting my chest at all. What’s up with that?

I don’t get that at all, after my 2 RPd chest exercises when I get to the cable crossovers they totally fuck up my chest. Are you bringing the cables back far enough to get a good stretch in the chest before pressing? Remember the ROM closer to the chest is more important than the locking out.

Are you good at contracting your chest muscles? When I really started focusing on trying to bring my chest up I also started doing a lot more practicing on contracting my chest muscles…the thing that sucks is now I sometimes catch myself flexing my chest when I don’t even realize it. lol

@Vegg: Chest out/high, shoulders back(hard to describe) on all chest movements.
Imo just cut those x-overs out if they hurt you, get better at 2 or so pressing movements instead (I’ve never been able to do flyes and the like pain-free)

Maybe I’ll just do high-ish rep HS chest press at the end instead then… Or something.

What’s your chest routine look like right now?

-Flat Bench
-DB Incline Bench
-Dips (If I feel like it)
-Pec Deck Flys
-Cable Crossovers

Whoa. 5 movements total? I know my chest would be dead after the second :wink:

You sure you need those cable x-overs at the end? I mean, I can see how they’re important to isolate quadrant 7-b and give you exactly one striation over the lowermost fiber of your left pec major, but still…

Seriously man, can you add weight/reps to each of those movements every time you do them?

[/quote]

It takes quite a few movements for my muscles to feel properly fatigued… Probably because the weight I’m using is so pathetic right now. :stuck_out_tongue: But I’m going to drop dips and replace cable cross overs with HS press.

I’ve started a spreadsheet to track my progression, so I’ll see how things go.

btw, as of today, I’m like two pounds away from 200!!! Weird, since I haven’t been able to eat as much this week.

2342

Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle.

2343

[quote]Cephalic_Carnage wrote:

You sure you need those cable x-overs at the end? I mean, I can see how they’re important to isolate quadrant 7-b and give you exactly one striation over the lowermost fiber of your left pec major, but still…

[/quote]

Really CC, did you just go there?

2344

[quote]josh86 wrote:
Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle. [/quote]

Take some before pics now… See how that carb-cutoff/cardio thing affects you.

2345

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle.

Take some before pics now… See how that carb-cutoff/cardio thing affects you.[/quote]

The only thing that has changed though actually is the fasted cardio, remember I train late and my last carb meal is immediately post workout and then my only other meal b4 bed is my protein shake in water.

Maybe I’ll take some totally relaxed front/rear pics tonight though after I get home from lifting. Or actually I’d rather take them tomorrow morning, that way there isn’t the all day long accumulated bloat in the pics haha.

2346

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle.

Take some before pics now… See how that carb-cutoff/cardio thing affects you.

The only thing that has changed though actually is the fasted cardio, remember I train late and my last carb meal is immediately post workout and then my only other meal b4 bed is my protein shake in water.

Maybe I’ll take some totally relaxed front/rear pics tonight though after I get home from lifting. Or actually I’d rather take them tomorrow morning, that way there isn’t the all day long accumulated bloat in the pics haha.[/quote]

Heh, ok. Hmm, I wonder how effective that fasted morning cardio will be without the cutoff… It’s supposed to set you up for the whole fat-loss thing that way. Oh well. (Let’s see if you’ll end up looking like Brad Pitt by accident ;D)

2347

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle.

Take some before pics now… See how that carb-cutoff/cardio thing affects you.

The only thing that has changed though actually is the fasted cardio, remember I train late and my last carb meal is immediately post workout and then my only other meal b4 bed is my protein shake in water.

Maybe I’ll take some totally relaxed front/rear pics tonight though after I get home from lifting. Or actually I’d rather take them tomorrow morning, that way there isn’t the all day long accumulated bloat in the pics haha.

Heh, ok. Hmm, I wonder how effective that fasted morning cardio will be without the cutoff… It’s supposed to set you up for the whole fat-loss thing that way. Oh well. (Let’s see if you’ll end up looking like Brad Pitt by accident ;D)[/quote]

We will see what happens. Its not like my body usually has a crazy abundance of glycogen or anything since I don’t eat very much carbs at all throughout the day. Only what I get from milk, then my shake immediately pre-workout and then whatever meal I have post-workout are the only carbs that I get.

Oh and uhhh I think I would stop doing the fasted cardio long before I looked like Brad Pitt if that’s the direction it took me. lol

2348

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Bug - You will be happy to hear that I weighted in this morning after my morning fasted cardio and I was 217 again this week.

However, last Wednesday is when I started adding in the morning fasted cardio and I think the weight not going up this week is the fasted cardio doing its job.

I definitely am stronger this week than last week (good progression on legs on monday and chest yesterday). So I’m thinking maybe the fasted cardio is helping trim a bit of fat away while I’m still progressing on strength/muscle.

Take some before pics now… See how that carb-cutoff/cardio thing affects you.

The only thing that has changed though actually is the fasted cardio, remember I train late and my last carb meal is immediately post workout and then my only other meal b4 bed is my protein shake in water.

Maybe I’ll take some totally relaxed front/rear pics tonight though after I get home from lifting. Or actually I’d rather take them tomorrow morning, that way there isn’t the all day long accumulated bloat in the pics haha.

Heh, ok. Hmm, I wonder how effective that fasted morning cardio will be without the cutoff… It’s supposed to set you up for the whole fat-loss thing that way. Oh well. (Let’s see if you’ll end up looking like Brad Pitt by accident ;D)

We will see what happens. Its not like my body usually has a crazy abundance of glycogen or anything since I don’t eat very much carbs at all throughout the day. Only what I get from milk, then my shake immediately pre-workout and then whatever meal I have post-workout are the only carbs that I get.

Oh and uhhh I think I would stop doing the fasted cardio long before I looked like Brad Pitt if that’s the direction it took me. lol[/quote]

Mh, ever tried waxy maize starch ?

2349

[quote]Cephalic_Carnage wrote:

Mh, ever tried waxy maize starch ? [/quote]

Yeah, its what I currently use for my pre-workout carbs…I haven’t noticed any difference between that vrs maltodextrin/dextrose 50/50 mix though.

Why do you ask?

2350

If you follow a carb cutoff PWO nutrition is taken in no matter what… your morning cardio will still be plenty effective.

The mistake people run into eating that way is still planning their day time meals like they are training at 11AM instead of 10PM. Mostly P+F during the day(maybe carbs at breakfast) and your P+carbup shake/meal PWO and you will be fine.

2351

[quote]Scott M wrote:
If you follow a carb cutoff PWO nutrition is taken in no matter what… your morning cardio will still be plenty effective.

The mistake people run into eating that way is still planning their day time meals like they are training at 11AM instead of 10PM. Mostly P+F during the day(maybe carbs at breakfast) and your P+carbup shake/meal PWO and you will be fine. [/quote]

Cool good to hear it (bout the cardio being effective still). I currently take in no carbs except from milk throughout the day until my pre-workout shake, then I pretty much have an all-out feast post-workout and then a pre-bed shake of whey/casein in water.

2352

Today was an excellent day at the gym.

Deadlift
225 x5
315 x2
335 x2
365 x1
385 x1
405 x1 - PR!! finally pulled 4 plates

RDL
315 x6
225 x9

Lying leg curl
65 x10/12
85 x9

Good Mornings
135 x10/10

Notes: Pulling 405 was sweet! It was cool because my dad was there working out and he about shit himself when he saw how much I had on the bar.

I texted my wife afterwards and told her. The convo was like this:

ME: I D/Led 405
WIFE: You are a beast!
Wife: I want to have you babies!

LOL

2353

Well at least she doesn’t want to have someone else’s babies, congrats on 4 plates.

2354

Congrats on the 4 plates jstines! And lol @ your wife’s comment!

At work jus like 15 minutes ago this Filipino lady (my GFs friend) came up to me and my gf and was like “I will make you Adobo (a kind of Filipino meat dish) every day if you 2 have a baby and let me have it, I want a blue eyed baby!”

Basically she wants a Filipino/white mix baby and I’m white with blue eyes and my gf is Filipino/Spanish. I was laughing and said “Sounds good to me, I could use the extra meat” lol

2355

[quote]Scott M wrote:
Well at least she doesn’t want to have someone else’s babies, congrats on 4 plates. [/quote]

thanks. Now on to 5 plates…

2356

[quote]josh86 wrote:
Congrats on the 4 plates jstines! And lol @ your wife’s comment!

At work jus like 15 minutes ago this Filipino lady (my GFs friend) came up to me and my gf and was like “I will make you Adobo (a kind of Filipino meat dish) every day if you 2 have a baby and let me have it, I want a blue eyed baby!”

Basically she wants a Filipino/white mix baby and I’m white with blue eyes and my gf is Filipino/Spanish. I was laughing and said “Sounds good to me, I could use the extra meat” lol[/quote]

I think that’s legal as long as you don’t receive money for the kid. Meat doesn’t count as money, right?

2357

[quote]josh86 wrote:
Congrats on the 4 plates jstines! And lol @ your wife’s comment!

At work jus like 15 minutes ago this Filipino lady (my GFs friend) came up to me and my gf and was like “I will make you Adobo (a kind of Filipino meat dish) every day if you 2 have a baby and let me have it, I want a blue eyed baby!”

Basically she wants a Filipino/white mix baby and I’m white with blue eyes and my gf is Filipino/Spanish. I was laughing and said “Sounds good to me, I could use the extra meat” lol[/quote]

Dude, Filipino cooking is the the fucking tits. I played football with a couple guys in high school who were Filipino and for our big thursday night team dinners we always had at least one dish that his mom made.

So freaking good.

Man i miss home cooked meals, I’m a pretty decent good, but all i eat is what i can make out of eggs,cheese,steaks,sausage,ground turkey,bacon and chicken breasts, so a lot of them taste very similiar.

I’ve already called ahead and made requests for food items to be purchased when I go home for thanksgiving. Hell, I might be caught up with Josh by the end of that week.

–JB

2358

Hell yeah it is man! And as long as you just avoid the rice they typically eat with everything its all mostly good for you. Usually just meat with lots of awesome seasonings and shit, amazing flavor as well.

Pretty awesome too, a lot of my GFs friends at work at Filipino and they always cook enough for everyone and give us whatever is left over after their lunch. At least a few times a week I get to eat it. =)

2359

Post up pictures of your girl dude, that sounds like an interesting mix.

Anyways, I don’t know what’s going on. I’ve been having trouble eating lately… maybe it’s the stress from school I’m feelin right now but I’m not getting as hungry in the middle of the day as I used to. Oh well. These next few weeks will pretty much be holding onto the mass I have, which I think is 222. I was hoping to be a dry 225, but oh well.

Back day went well.

Wednesday - Back

Rack chins

bw x 12
30lbs x 10
65lbs x 14 + 9 + 5 (28 RP)

Lat pulldowns

150lbs x 12
175lbs x 10
235lbs x 12 + 7 + 4 (23 RP)

Rack deads + shrug (a lot tighter form and no bounce coming up… somewhat of a touch and go, though some of the first reps on my workset were really from a dead stop)

315lbs x 10
405lbs x 10
500lbs x 9 (I’ll get 12 next week)

Bent-over rows (need to invest in a belt or choose a diff. exercise cuz it’s pretty tough on my lower back

225lbs x 12
275lbs x 8
315lbs x 12

Done.

Some girl I know was at the gym and I taught her to squat last time I saw her there and she squatted again today with me and squatted a plate for 8 (135lbs). She’s small too, like 5’5" 120… i might normal for a girl, but yeah. She has some nice, solid legs.

2360

Haha Bug, I’d have to run that past her first…don’t want to be a dick and be putting her pics up and shit without asking her first.

Unless you have uhhh gasp myspace…then PM me your info on there and I’ll just add you and you can check out the pics lol.