Brotherhood of Iron 2.0

Training Bodybuilding
2581

[quote]Cephalic_Carnage wrote:
bugeishaAD wrote:
Okay, so, (CC I don’t wanna hear from you because I know you will try to dissuade me just like every other big guy I know. I know I’m being stupid and vain for wanting to diet a bit now but I am sticking to my decision… :wink: )…

I’ve been dropping calories slowly over the last couple weeks (at first unintentionally) and next week I’m going to “officially” start my diet that will last 10-13 weeks depending on how it goes. I’m not really sure how many calories I’m eating now but I’m guessing around 4000, so I’ll probably drop that to around 3000 next week, and keep starchy carbs in the morning and post workout, and try to introduce carb cutoffs ala DC.

I’ll probably continue dropping calories a little bit each week and then at about 4-5 weeks into this motherfucker, reevaluate my progress. I have looked at some different diets around the web for getting lean, and Berardi’s Get Shredded and Dave Palumbo diet. I feel like I will probably have to resort to soemthing like one of the two above diets once I get to like 12% bf to get below 10. Ultimately, I don’t care if I stay super lean, but I think I should be able to gain weight without getting to the fat levels I’m at now.

Anywho, I basically would love to hear from you guys with dieting experience and those of you who were NOT lean and got lean, what little tips you’d give a guy who is dieting for the first time.

Kisses.

And here I was, wanting to give you advice on how to lose fat without needing to do a whole damn diet… But you don’t want to hear from me.

Fine.

sniff

[/quote]

Well shit, I wanna hear/read this…feel free to share

2582

Oh Oh I’ll take my stab at guessing what CC was going to suggest.

Carbs only breakfast and PWO. Mostly P+F based meals. Carb cutoffs. Get your protein in first and then just eat to satisfy hunger after the protein is in.

Fasted cardio on all days except leg day. Maybe increase duration of the fasted cardio or add in some steady state cardio PWO if more is needed.

Let me know how I did CC.

2583

[quote]Stuntman Mike wrote:
what was your last max at live?[/quote]

i never really test my maxes. but back in the summer, round July or August i could only hit 405x2

last time i did deadlifts before today though (last week) i hit:
385x5 (with gas)
385x5
385x3
355x3

this week was disapointing aside from the first set

405x4
385x3
315x6

i was completely gassed after this, my set of 6…which may have even been 5, included a breather or two.

my 1-arm lat rows went like cake though, increased the weight by 1 stack/plate and they were just really good sets overall.

2584

Grats on the pull live. I kind of miss deadlifting but I really don’t want to put it back into my routine as it makes my ass grow too much and I don’t want any additional glute mass at the moment. That and I’ve been making great progress everywhere without it, so I don’t see it as being necessary at the moment.

2585

[quote]josh86 wrote:
Grats on the pull live. I kind of miss deadlifting but I really don’t want to put it back into my routine as it makes my ass grow too much and I don’t want any additional glute mass at the moment. That and I’ve been making great progress everywhere without it, so I don’t see it as being necessary at the moment.[/quote]

i really noticed glute activation from this session as oppose to the others. i think changing my stance has incorporated a lot more legs and glutes. i cant complain about getting extra leg work though.

my lower back is tore up though and it actually didnt hurt at all after last week’s session.

2586

Just trolling right now since i can’t work out but dose anyone use bands? I am thinking about ordering them while its free shipping from Elite. On a side note im also getting a top squat so i can squat and GM with a broken wrist.

2587

[quote]Cephalic_Carnage wrote:
xb-C wrote:
I’ve been having some elbow pain the last 2-3 weeks. It usually starts up anywhere from a few hours to a day after I do any sort of curling. I could use some help. It dosn’t affect my lifting, it is just sort of a nagging sensation that I could do without.

I think taking a break from curling will help so I’ll do that and see how I feel. I hope it isn’t tendinitis.

Anyways, today was my deload day for bench

145x17 PR

ill have a video later

edit:
heres the vid.

Hmm, what numbers do you put up on upper body exercises, do you train your forearms at all? Also, you lock out on benching and other presses, don’t you ?

Can you specify a little where you feel that pain? [/quote]

Well I’ve been benching pretty heavy the last 6 weeks or so, but it dosn’t hurt when I bench. Anywhere from 150-200lbs on this.

I don’t do any forearm stuff, I did reverse curls earlier this week, but can’t remember the last time I did them. I lockout 95% of any pressing I do.

I’ve gotten up to 75lb DB for flat benching for 6 or 7 reps.
And if my elbows do hurt it is the end closest to my tricep, like where your tricep is, go down to where your elbow is. Almost right where the muscle attaches to the bone or whatever at the joint is where it hurts.

But sure enough, they havn’t bothered me today at all.

2588

[quote]Big nation wrote:
Just trolling right now since i can’t work out but dose anyone use bands? I am thinking about ordering them while its free shipping from Elite. On a side note im also getting a top squat so i can squat and GM with a broken wrist.[/quote]

I’ve used bands for benching, they are useful but not essential.

If you have a rack you could do reverse band squats and bench to get used to some heavier weight.
I like the mini bands for tricep pushdowns, and band pull a-parts for upper back/shoulder work.

If you get enough of em you can do those crazy bell things where you hang kettle bells from em and bench.

2589

CC, I was checking out the front squat harness… it’s like $250!!! What the hell, I cannot afford that. Any other suggestions?

I had a great great chest day. Hit PR’s on my big lifts.

Decline bench press

135lbs x 10
185lbs x 10
225lbs x 10
245lbs x 8
295lbs x 10 (had maybe another 1 in me)

Incline DB press

70’s x 10
90’s x 8
115’s x 7.5 (they got away from me a bit and my spotter wasn’t paying attention lol…)

Pec deck

90lbs x 12
120lbs x 12
150lbs x 15 + 8 + 4 +static hold

Some calf work.

Really happy about 295 for 10. Previous best was 275 x 12, and 295 x 8. DB’s I was doing like 110’s x 10-12, so it was time to up it. I’ll get these up to 12 in no time, and I’ll get decline to 315 for 10 in no time. EVEN THOUGH I’M DIETING LIKE A LIL BITCH. :slight_smile:

2590

Back day

SDLs
135lbsx8
225lbsx8
335lbsx7
335lbsx6
315lbsx8

Lever Rows
45lbsx8
90lbsx8
135lbsx8
115lbsx10
115lbsx8

Pulldowns
130lbsx8
150lbsx10
140lbsx10
140lbsx8

Cable Rows
130lbsx8
150lbsx10
140lbsx8

EZ bar curls
75lbsx8
105lbsx8
95lbsx8

I’ve been having a problem with my back workouts… For any pulling movement, it seems like my biceps do all of the work. I never feel anything in my lats/upper back, and they aren’t sore at all the next day. Even when I do ultra wide-grip pullups, I still seem to use my biceps more…
I’ve noticed that my triceps take over on chest day as well, but at least it feels like my chest get hit hard.
I must be very arm dominant, which sucks since my arms are my weakest/smallest body part…

2591

Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.

2592

[quote]bugeishaAD wrote:
CC, I was checking out the front squat harness… it’s like $250!!! What the hell, I cannot afford that. Any other suggestions?

[/quote]

Just cross your arms or use a clean grip nancy boy!

arms crossed

clean grip

2593

This is great guys… I’ll copy over my workouts from my transformation thread to here!

12/02/08 -

Bon Ben…

Ok… So today was/is GPP/lagging day… seeing as I’m pretty small still… nothing is really ‘lagging’… I just gotta grow… That said… I STILL wanna hammer the chest and shoulders more…

So…

A1. Incline Squeeze Press

Set 1 - 30 x 12
Set 2 - 30 x 13
Set 3 - 35 x 12

*** These are great… I’m going to go with 35s next time…

A2. Push Ups

Set 1 - MAX
Set 2 - MAX
Set 3 - MAX

*** Pretty standard shit

B. One Arm Pressdowns

Set 1 - 50 x 21
Set 2 - 60 x 15

*** These are my favorite chest exercise… LOVE it…

C. Push Press (1 x 7, 1 x 5, 1 x 3, 1 x 7, 1 x 5, 1 x 3)

Set 1 - 95 x 7
Set 2 - 105 x 5
Set 3 - 115 x 3
Set 4 - 95 x 7
Set 5 - 105 x 5
Set 6 - 115 x 3

*** I underestimated my strength on these… I’ll start with 105…

D1. DB Javelin Thrower Press

Set 1 - 30 x 6
Set 2 - 30 x 7
Set 3 - 35 x 5
Set 4 - 35 x 5

*** These were pretty good… Good form…

D2. Single Iron Cross

Set 1 - 15 x Ya… No…
Set 2 - 10 x 20
Set 3 - 10 x 15
Set 4 - 10 x 14

*** Holy SHIT THESE WERE HARD! REALLY GOOD! :smiley:

E. DB Lateral Raise

Set 1 - 20 x 9
Set 2 - 15 x 12
Set 3 - 15 x 12

*** Nice finisher for sure… I am having trouble just typing this… lol :wink:

I was pretty happy with all that… diet was alright… Had my usual shake… then my second meal had to wait… I had a LONG ASS BORING meeting… which SUCKED… cuz it fucked all my meal timing up… :S

Ummmm… Ya… eating 2 cups of oats is WAY to much to eat in one sitting… gunna have to adjust a few things there…

Right NOW I’m pretty damn tired… I gotta get some damn new pics up soon… :S

Takin’ from:

http://www.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/my_transformation_3

2594

[quote]Vegg wrote:
I’ve been having a problem with my back workouts… For any pulling movement, it seems like my biceps do all of the work. I never feel anything in my lats/upper back, and they aren’t sore at all the next day. Even when I do ultra wide-grip pullups, I still seem to use my biceps more…
I’ve noticed that my triceps take over on chest day as well, but at least it feels like my chest get hit hard.
I must be very arm dominant, which sucks since my arms are my weakest/smallest body part… [/quote]

Although pulldowns and pullups work my back great and usually focus on the lats well for most people, the only time I have felt my lats truly isolated and taking almost all of the work is straight-arm pulldowns. Feels goofy at first.

Here’s a random youtube video of a guy doing them:

2595

[quote]josh86 wrote:
Try focusing on the stretch portion of the lift and work on your mind-muscle connection. But seriously if you emphasize the stretch portion of the lat pulldown and don’t cheat the weight down using your lower back a bunch you will feel the lats. Don’t worry about pulling the bar all the way to the chest, just focus on the stretch portion and really hitting the lats.[/quote]

I’ve started stretching a ton at the top and doing it strict every time, and I still can’t manage to feel it hitting my lats…
But yeah, I really need to work on my mind muscle connection there. I can’t flex my lats or do a lat spread worth shit. And it’s not because my lats are too underdeveloped to do a spread… My less developed brother can do it no problem. :frowning:

2596

[quote]bulldogtor wrote:
Although pulldowns and pullups work my back great and usually focus on the lats well for most people, the only time I have felt my lats truly isolated and taking almost all of the work is straight-arm pulldowns. Feels goofy at first.

Here’s a random youtube video of a guy doing them:
Weight lifting exercise example - Straight Arm Pull Downs - YouTube [/quote]

Those look similar to pullovers, and I agree that movement definitely hits the lats hard.

2597

Yea man if you ever want to build a big back you need to work on that. I don’t even feel my arms working at all on my back exercises.

2598

Hey you bastards, and mostly I mean Bug. Hope everybody had a good thanksgiving, didnt take any time off from training but have been traveling a lot and I have a desktop so that meant no computer.

Here is yesterdays Chest/Lats workout

Incline HS-
225 x 10
275 x 10
315 x 10
335 x 6

H.S wide chest press -
315 x 10
365 x 10
405 x 7

Wide grip pullup - 10/10/8/9

Kroc Rows - 160 lb DB
right arm -16
left arm - 15

CG HS pulldown (palms facing me)
225 x 10
275 x 8

Seated DB clean & press -
3x10 @ 20 lb db’s

Todays Leg day

Stiff leg DL-(freeweight not smith this time)
135x10
225x10
275x10
315x8

Hack Squat - (gonna replace w/ leg press)
4 plates x 12
6 plates x 12
8 plates x 9
drop set
4 plates x 10

HS Leg curl -
90 lbs x 12
140 lbs x 12

HS Leg ext -

150 lbs x 12
170 lbs x 12

Seated calf raise -
3 plates + 25 x 43 reps (RP)

Just gonna do a little incline walking tomorrow, maybe go for a very leisurely swim.

And Alex, I did not weigh in at 143 after thankgiving, in fact, i gained 8 lbs in the 5 days I was home.

Now go eat a rice cake, gaylord.

–JB

2599

[quote]Vegg wrote:
I’ve been having a problem with my back workouts… For any pulling movement, it seems like my biceps do all of the work. I never feel anything in my lats/upper back, and they aren’t sore at all the next day. Even when I do ultra wide-grip pullups, I still seem to use my biceps more… [/quote]

Some of the authors here on T-Nation (thibs I think?) wrote about the pull-up vs. pull-down:
“If you ever want to build a wide back, this is the most important thing you’ll ever hear: Keep your forearms perpendicular to the floor at all times while doing pull-downs.”

Try keeping your body more straight up, and focus on bringing the elbowns down instead of in and backwards. That helped my mind-muscle connection a ton, over a few weeks.
And, as josh said; focus on the stretching portion of the lift.

If I do 10 reps I always to real slow eccentrics (5 sec) on the 5 last reps, and I keep it in the strecthed position for 3-5 sec also on the 5 last reps…

Using a V-handle while incorporating these tips has made my back width my strongest part.

2600

Thanks pinkponyz, I’ll definitely give those suggestions a try in the next few weeks.

I think I’ll start doing wide grip pullups again instead of pulldowns… They just don’t feel right to me.(I seem to find a lot of exercises awkward don’t I?)

On that note, I’m still trying to find a rowing variation that I like… Kroc rows felt good, but I already reached my gym’s limit for dumbbells.