Brotherhood of Iron 2.0

Training Bodybuilding
2661

[quote]pinkponyz wrote:
Todays workout:

Leg press
2 warmup sets
530lb x 8 (not deep enough)
405lb x 10
300lb x 11+4 (7-8 sec rest-pause)

DB small incline bench
warmup
53lb x 15 (easy on my shoulder
53lb x 15 (it’s still a little
53lb x 15 (weak…)

DB sitting shoulder press
warmup
45lb x 8 (same as above)
45lb x 8
45lb x 8

Cable cross
38lb x 15
46lb x 9
46lb x 8 + 22lb x 7
46lb x 7 + 22lb x 9

Leg extensions (sucky, I know…)
65lb x 10
95lb x 10
98lb x 7
65lb x 17

DB lateral raises
18lb x 12
18lb x 12
18lb x 11

Leg press calf raises
Don’t really remember the weights used.
Between 300lb with good stretches DC-style, and 500lb for 20 reps. 4 sets.

Single arm DB tricep extensions
Don’t remember weights here either (gotta get a log book), started to get tired.

I’ve fallen in love with leg press, what a nice exercise. I’ve got long femurs I believe, so I’ve not made progress in squats in a eternity. Could be a form problem, but I’ve had several powerlifters look at my technique and say it’s nice.
At least it’s good to see my legs growing rapidly when I switched to leg press :slight_smile:

Btw, if anyone got comments or suggestions for my training routine I’ll welcome them warmly, either here or on PM. Ain’t big enough yet (as even Coleman says), but at least I’m more dedicated than a lot of the people I see more and more people get pissed at in here.[/quote]

Depending on the angle of the leg press can determine which part of the leg gets hit most, but your average leg press will target the quads better than squats will.

I am a FIRM believer in squatting, but I also use the leg press. You can use a variety of feet placement on the leg press and target different areas of the quads. (One thing I attribute to adding much needed sweep to my quads, using a narrow stance on leg press)

You can also go to and through failure on the leg press with a good partner easier and safer than you can with squats.

I’m DEFINITELY a fan.

Ever try (I believe poliquin) 2 minute sets on the leg press?

Ever need a finisher I’m thumbs up with that one. I think Legs are definitely the HARDEST muscle to over train. You may be sore as well, but get enough calories and grow like a sumbitch! lol

DG

2662

I know I normally don’t post here much but I have followed the thread regularly. Anyway, most of my friends and family could care less about my lifting endeavors and I was very happy with my lift today and have to tell somebody about it.

I have never done much heavy bb bench pressing since I don’t have a lifting partner to spot me. Also, the past 4 weeks I have focused strictly on incline bench. I decided to do regular bench today and it felt really good so I decided to try 315 for the first time ever. Normally our gym is hard up for spotters but I found a guy who looked reliable. I was hoping to get 2 or 3 and I got 4. I am one happy guy.

2663

cant wait to see how my CG-BP does tomorrow. last time i did em it was awkward just trying to hold it straight.

i wonder how much of it is is just not using the exercise for a while and how much is doing reverse bench on the smith for a couple months

2664

Gerdy your quads are looking sick, makes me think theres hope in the world for 6 footers afterall.

2665

Week V

Workout #3: Back & Calves

Pull-ups
BWx10,5…these felt real good could have done more but just wanted to warm-up the lats
BW+25x6+3+3…These were rest paused
Lat pulldown
86x10
136x10,9
Bent-over BB row
45x12
95x6
135x3
185x3
235x4,3
Seated cable row
136x10
156x8,8

Donkey calf raises
150x11…managed one more than last week…these are still very very painful.

2666

[quote]LiveFromThe781 wrote:
cant wait to see how my CG-BP does tomorrow. last time i did em it was awkward just trying to hold it straight.

i wonder how much of it is is just not using the exercise for a while and how much is doing reverse bench on the smith for a couple months[/quote]

Hey thanks for the compliments man. Hammies and calves are still depressing. lol And my long limbs the arms are starting to fill out but not like the short people. lol

I always do my close grip benching on the smith. It’s nicer on the wrists and I feel like I can focus the contraction more on my triceps instead of having to worry about stabilizing everything or using my chest/etc.

Don’t look past some of the dip machines as well. We have a hammer strength that you can add plates too and I love it.

I still have a small pec injury and it’s preventing me from doing real dips or I would :S

DG

2667

back day

wide grip chins from a dead hang each rep

BW x 12 rep
BW x 8 rep
Bw x 6 rep
hanging stretching until couldn’t anymore.

lat pull downs

130 x 12
150 x 12
190 x 8

changed the handle to a V and did two more sets in the 150 -190 range for 8-12 reps.

T bar rows
2 plate warm up 12-15 reps
3 plates x 8 reps
3 plates x 8 reps
4 plates x 5 reps
4 plates x 5 reps

one arm rows

60 x 8
65 x 8
75 x 6
feeder set 45 12-15 reps

shrugs

dumbell seated 3 x 60 12 reps
dumbell standing 3 x 90 8 reps

lower back was tight from the t-bar rows so i backed off and went home to eat. i’ll get deadlifts in this weekend, i’m ahead and done w/ my splits for the week already.

  • the scale read 199lbs tonight i was happy w/ that’s 52lbs on since 2006!!!

i’m still a little guy but all things are relative i suppose. goodnight gentlemen.

2668

[quote]Dirty Gerdy wrote:
LiveFromThe781 wrote:
cant wait to see how my CG-BP does tomorrow. last time i did em it was awkward just trying to hold it straight.

i wonder how much of it is is just not using the exercise for a while and how much is doing reverse bench on the smith for a couple months

Hey thanks for the compliments man. Hammies and calves are still depressing. lol And my long limbs the arms are starting to fill out but not like the short people. lol

I always do my close grip benching on the smith. It’s nicer on the wrists and I feel like I can focus the contraction more on my triceps instead of having to worry about stabilizing everything or using my chest/etc.

Don’t look past some of the dip machines as well. We have a hammer strength that you can add plates too and I love it.

I still have a small pec injury and it’s preventing me from doing real dips or I would :S

DG[/quote]

there used to be a plate loaded HS dip machine @ my old gym but even when i was just starting that thing got to the point where the weight was too heavy and it was more like a seesaw than anything.

2669

[quote]Dirty Gerdy wrote:
LiveFromThe781 wrote:
cant wait to see how my CG-BP does tomorrow. last time i did em it was awkward just trying to hold it straight.

i wonder how much of it is is just not using the exercise for a while and how much is doing reverse bench on the smith for a couple months

Hey thanks for the compliments man. Hammies and calves are still depressing. lol And my long limbs the arms are starting to fill out but not like the short people. lol

I always do my close grip benching on the smith. It’s nicer on the wrists and I feel like I can focus the contraction more on my triceps instead of having to worry about stabilizing everything or using my chest/etc.

Don’t look past some of the dip machines as well. We have a hammer strength that you can add plates too and I love it.

I still have a small pec injury and it’s preventing me from doing real dips or I would :S

DG[/quote]

o yea gerdy how did ur pec injury work out for you?

2670

Nothing exciting for me today as I’m still just doing deloading workouts. I’ll probably start hittin it hard again on friday when arms come around since I started the deload last week on friday (arm day).

Let me say this…not pushing myself and avoiding failure is boring as hell after doing rest-pause for a few months. Also going light after going heavy for several months is boring as hell too.

BUG - seriously I’ll throw out the recommendation for Yates Row your way as well. Do it properly and it hits the back WAY better than a normal bent-over row and its much less intense on the lower back as you’re much more vertical than in a traditional bent-over BB row. The big thing to remember to perform them properly is keep the shoulder blades down, don’t let yourself shrug the weight up. Try to keep the shoulder blades pulled down as you retract them and pull the bar into your pelvic region and not up to your stomach.

2671

Oh and do them overhand not underhand. Underhand places too much stress on the biceps

2672

Well I must have timed myself wrong somehow last time on my run…what I thought I got for 26 minutes last time (approx 3 miles) I ran in 22 minutes this morning…maybe it was just the anticipation of getting the SURGE Workout Fuel in a couple days…

2673

Josh, thanks for the Yates Row suggestion. I think I might just try that you fuckface. :slight_smile:

2674

[quote]Dirty Gerdy wrote:
Depending on the angle of the leg press can determine which part of the leg gets hit most, but your average leg press will target the quads better than squats will.

I am a FIRM believer in squatting, but I also use the leg press. You can use a variety of feet placement on the leg press and target different areas of the quads. (One thing I attribute to adding much needed sweep to my quads, using a narrow stance on leg press)

You can also go to and through failure on the leg press with a good partner easier and safer than you can with squats.

I’m DEFINITELY a fan.

Ever try (I believe poliquin) 2 minute sets on the leg press?

Ever need a finisher I’m thumbs up with that one. I think Legs are definitely the HARDEST muscle to over train. You may be sore as well, but get enough calories and grow like a sumbitch! lol

DG[/quote]

Since I’m not squatting at the moment (adding it to my program in a few months to see if I’m able to make better gains with it then), I do my leg presses with a wide stance to try to activate my glutes and hams too. I’ve never tried a narrow stance actually, but I’ll definitely try it next time and see how it feels. Guess I’ll do 2 sets of wide stance and 2 sets of narrow stance so I can compare the difference :slight_smile:

Never tried the 2 min sets, maybe I will do it as the last thing I do before christmas (gym closes for a week +). I’ll have enough time to restitute then, and definitely enough food.

I’ve started incorporating a few stretches after some of my worksout now (inspired by DC), and I’m gaining more and more respect for Dante :slight_smile:
They’re not extreme stretches yet, but I’m working my way up there so I’ll have some experience extreme-stretching and rest-pausing, etc. when I’m starting DC next august.

2675

[quote]xb-C wrote:
Ok I lifted with my schools football team, showed em how to do it!

Bench
145x12
175x10
180x8

Deadlift (I did these conventional since it’s been about a year from doing these heavy)
185x10
225x10
315x5

My lower back hasn’t been this sore EVER!
I know why i stopped going heavy on conventional DL’s now lol.

I wasn’t one of the biggest guys in there at all, but I looked around and no one besides me and the guy I was lifting with put more then 135 on the bar for deadlifts. If the coaches want to make their athletes stronger they shouldn’t make them deadlift for sets of 10! [/quote] ← well, if you lift for higher reps you have to eat a lot more to be able to progress… I used sets of 6-8 almost exclusively (with some 8-10 thrown in) before I started DC and now I’d do one set of 6-8 followed by 8-12 on deadlifts… I think the coaches were just too stupid to convey to the team how to actually progress there and what is needed to progress on higher reps… Plus some assistance work like rev. hypers.
Besides: Making a lot of progress on sets of more than 5 reps requires a bodybuilder’s mentality…

I’ve never done that before lol (seriously)
Have fun icing I suppose :wink:

2676

[quote]Cephalic_Carnage wrote:
xb-C wrote:

Anyways, it was an interesting experience.
I’m going to go ice now!

I’ve never done that before lol (seriously)
Have fun icing I suppose ;)[/quote]

I don’t think I’ve ever really iced anything either…

XB - as far as I’ve seen most HS football coaches suck when it comes to the weightlifting part. They either teach shitty form, or don’t teach about progression, or don’t teach the kids they need to eat a lot to get bigger.

2677

[quote]bugeishaAD wrote:
Josh, thanks for the Yates Row suggestion. I think I might just try that you fuckface. :)[/quote]

No problem you dieting pussy bitch.

2678

i can crack my tailbone and glute area by squeezing my legs either in or out…anyone else ever do this?

2679

[quote]josh86 wrote:
Cephalic_Carnage wrote:
xb-C wrote:

Anyways, it was an interesting experience.
I’m going to go ice now!

I’ve never done that before lol (seriously)
Have fun icing I suppose :wink:

I don’t think I’ve ever really iced anything either…

XB - as far as I’ve seen most HS football coaches suck when it comes to the weightlifting part. They either teach shitty form, or don’t teach about progression, or don’t teach the kids they need to eat a lot to get bigger.[/quote]

Most HS coaches just suck in general when it comes to training. I was in the gym last night and the JV basketball team was in there “lifting.” The coach was just sitting there staring off into the distance as these kids “lifted.” One kid was doing squats, falling forward, on his toes, horrible form and the coach didn’t care one bit. Unreal.

Legs last night

Front squats
135x10
185x6
205x4
205x2 - hurt my right wrist
205x3

GHR
10,10,10

sissy squats holding 25lb. dumbbells
25x8
25x5 - legs just gave out
25x8

seated calf raises
180x10
180x10
180x10

that’s it. as much as i loved the last program i was on, it’s nice to be able to some exercises besides the big 3.

2680

[quote]LiveFromThe781 wrote:
i can crack my tailbone and glute area by squeezing my legs either in or out…anyone else ever do this?[/quote]

Is that what that pop is? I was wondering about that. Lately I’ve been working on firing/squeezing my glutes while doing squats or deadlifts and every once in a while there is a pop in my ass area. haha