Brotherhood of Iron 2.0

Training Bodybuilding
2741

[quote]Vegg wrote:
pinkponyz wrote:
Just get in there, gather all the plates, lift heavy, growl and scare the shit out of people, and get out. And bring your own music, so nobody can disturb you while you’re lifting.

Kind of hard to do considering the place is PACKED with skinny kids curling and benching all over the place.

Maybe I’ll start death metal growling during my sets. That should scare people off. :stuck_out_tongue:

That reminds me CC, the new Cryptopsy album is actually growing on me… I think people are just being uptight about it. ;)[/quote]

Oh, I believe you about the album. Only some gay fag like you could ever like those horrible clean-singing parts :stuck_out_tongue_winking_eye:

2742

Gave Surge workout fuel a test run this morning for my run, decided instead of running 2.8-3 miles, I was going to run 3 miles up a road, then alternate walking and running back. For one thing, I ran all 3 miles, at a good pace, without stopping once. Considering it’s a very hilly area, I was impressed. On the way back I kept on wanting to run after walking for a bit, my energy levels were so high.

All in all, I could definitely feel the difference. Good stuff.

2743

[quote]hungry4more wrote:
Gave SURGE workout fuel a test run this morning for my run, decided instead of running 2.8-3 miles, I was going to run 3 miles up a road, then alternate walking and running back. For one thing, I ran all 3 miles, at a good pace, without stopping once. Considering it’s a very hilly area, I was impressed. On the way back I kept on wanting to run after walking for a bit, my energy levels were so high.

All in all, I could definitely feel the difference. Good stuff. [/quote]

If it makes you grow to 300 lbs within the next year then it’ll get my stamp of approval :stuck_out_tongue_winking_eye:

Or else one could think that it just turns people into endurance-freaks :wink:

2744

Yes, well, sadly I’m having to focus on endurance for now. And if this helps me in that regard, I won’t complain.

I do wish I could try this stuff out while bulking…hopefully it’ll still be available in 4 years, when I can bulk to my heart’s content.

2745

I had a nice little light pulling-session today, just having fun. Shoulder still not ok (mostly pain when assisting lifts, moving weights, etc… not while lifting), guess I need to back off from anything else than leg exercises until january.

Deads:
warmup (even lighter, lol)
260lb x 5
285lb x 3
285lb x 3
260lb x 5

pulldowns
180lb x 10, 4-5 sec deep streches on the top on each rep
180lb x 10, the same
30 sec stretch

DB rows
60lb x 15
60lb x 20
This was painful for my right shoulder/arm when supported some of my weight for rowing with the left arm, but not while rowing… hate this.

Back extensions (should have been SLDLs, but saved my shoulder)
33lbs x 10
33lbs x 10

[quote]Cephalic_Carnage wrote:
Vegg wrote:
That reminds me CC, the new Cryptopsy album is actually growing on me… I think people are just being uptight about it. :wink:

Oh, I believe you about the album. Only some gay fag like you could ever like those horrible clean-singing parts :stuck_out_tongue_winking_eye:
[/quote]

Meh, clean vocals can be cool of done right. Although at least 80% should be growl.
The horrible radio stuff was turned off at the gym today, and it was incredibly nice. Still should have played some brutal death metal ( Starting to fall for All Shall Perish (Hate, Malice, Revenge) now ) :smiley:

[quote]hungry4more wrote:
Yes, well, sadly I’m having to focus on endurance for now.
[/quote]

My condolances… what made you join the dark side?

2746

[quote]pinkponyz wrote:
Cephalic_Carnage wrote:
Vegg wrote:
That reminds me CC, the new Cryptopsy album is actually growing on me… I think people are just being uptight about it. :wink:

Oh, I believe you about the album. Only some gay fag like you could ever like those horrible clean-singing parts :stuck_out_tongue_winking_eye:

Meh, clean vocals can be cool of done right. Although at least 80% should be growl.
The horrible radio stuff was turned off at the gym today, and it was incredibly nice. Still should have played some brutal death metal ( Starting to fall for All Shall Perish (Hate, Malice, Revenge) now ) :smiley:

[/quote]

The problem is that on “the unspoken king” (the most recent cryptopsy album) the vocalist’s clean singing just sucks. He can’t sing, it sounds totally cliche etc… Totally metal-core-like (but most metal-core guys who occasionally sing clean do it better than him).

The rest of the album isn’t bad at all (but has the same issues as all of cryptopsy’s stuff… it’s less complex too)

2747

C_C do you experience the same thing as me on the Smith RGB? The first rep of each set feeling awkward and being the hardest one? This caused me to fail to complete any reps for my 3rd mini set on my Smith RGB yesterday.

Its weird, like the first rep always is the most difficult then I kind of groove it out or something and rep out several more no problem. Check my Arm day log above to see what I mean.

2748

[quote]pinkponyz wrote:

hungry4more wrote:
Yes, well, sadly I’m having to focus on endurance for now.

My condolances… what made you join the dark side?[/quote]

Those evil Marine recruiters lol.

2749

[quote]josh86 wrote:
C_C do you experience the same thing as me on the Smith RGB? The first rep of each set feeling awkward and being the hardest one? This caused me to fail to complete any reps for my 3rd mini set on my Smith RGB yesterday.

Its weird, like the first rep always is the most difficult then I kind of groove it out or something and rep out several more no problem. Check my Arm day log above to see what I mean.[/quote]

Hmm. Is it because you have to turn the bar out of safety-lock yourself (have no spotter) ? That’s always a bitch imo… If that’s the case, shift your training days so that arm-day falls on the day you train with your girl…

Might be useful in general so that she can assist you on the first rep even if the turning isn’t the problem.

Other than that, I can’t say that I have the same issue at all… Maybe Scott can say something on the matter?

I set up so that once I’ve turned the bar out of lock, my wrists are straight.

2750

[quote]Cephalic_Carnage wrote:
josh86 wrote:
C_C do you experience the same thing as me on the Smith RGB? The first rep of each set feeling awkward and being the hardest one? This caused me to fail to complete any reps for my 3rd mini set on my Smith RGB yesterday.

Its weird, like the first rep always is the most difficult then I kind of groove it out or something and rep out several more no problem. Check my Arm day log above to see what I mean.

Hmm. Is it because you have to turn the bar out of safety-lock yourself (have no spotter) ? That’s always a bitch imo… If that’s the case, shift your training days so that arm-day falls on the day you train with your girl… Might be useful in general so that she can assist you on the first rep even if the turning isn’t the problem.

Other than that, I can’t say that I have the same issue at all… Maybe Scott can say something on the matter?

I set up so that once I’ve turned the bar out of lock, my wrists are straight.
[/quote]

Hmmm, I don’t think its the turning the bar part because I always setup so that once I twist the bar my wrists are then strait. I don’t notice them adjusting anymore or anything after the first rep…it just always feels the hardest for some stupid reason lol.

What sucks is that I don’t notice it at all until I’m at my actual working weight so I can’t like use lighter weight and adjust until I figure out wtf it is.

Might just take your suggestion and start having someone assist on the first rep of each set.

On a side note: my triceps are absolutely brutally sore today…biceps feel fine as always. I don’t think my biceps have ever really been truly sore.

2751

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
C_C do you experience the same thing as me on the Smith RGB? The first rep of each set feeling awkward and being the hardest one? This caused me to fail to complete any reps for my 3rd mini set on my Smith RGB yesterday.

Its weird, like the first rep always is the most difficult then I kind of groove it out or something and rep out several more no problem. Check my Arm day log above to see what I mean.

Hmm. Is it because you have to turn the bar out of safety-lock yourself (have no spotter) ? That’s always a bitch imo… If that’s the case, shift your training days so that arm-day falls on the day you train with your girl… Might be useful in general so that she can assist you on the first rep even if the turning isn’t the problem.

Other than that, I can’t say that I have the same issue at all… Maybe Scott can say something on the matter?

I set up so that once I’ve turned the bar out of lock, my wrists are straight.

Hmmm, I don’t think its the turning the bar part because I always setup so that once I twist the bar my wrists are then strait. I don’t notice them adjusting anymore or anything after the first rep…it just always feels the hardest for some stupid reason lol.

What sucks is that I don’t notice it at all until I’m at my actual working weight so I can’t like use lighter weight and adjust until I figure out wtf it is.

Might just take your suggestion and start having someone assist on the first rep of each set.

On a side note: my triceps are absolutely brutally sore today…biceps feel fine as always. I don’t think my biceps have ever really been truly sore.[/quote]

My biceps are the same… I can occasionally manage to get them sore via incline curls but that’s about it…

2752

I’m sorry you two have such big arms that they don’t ever get sore. :wink:

Got in a pretty good shoulder session. Had some stuff that threw it off but I persevered because I don’t want JB to be stronger than me! :slight_smile:

Saturday - Shoulders

Seated smith shoulder press (I feel like frank mcgrath haha)

bar x 10
95lbs x 10
135lbs x 10
155lbs x 8
*I thought I was going to do my set with 205 lbs but I got way more reps on the first set of the RP so I stopped and took a few minutes and did 225. Didn’t go quite so well but next week it will.
205lbs x 14
225lbs x 8 + 4 + 2 (14RP)

Seated DB shoulder press

50’s x 10
75’s x 10
90’s x 9 (my spot fucked up my set, gave me lots of help getting up the right arm, then let go before helping up the left so I was all thrown off, DB’s came crashing down, I got em back up on my own and cranked out 9)
75’s x 10 (as a backoff set)

DB front raises

30’s x 10
40’s x 10
50’s x 12

Face pulls

10plates x 15
13plates x 15
stack x 12 (super strict, hold at the top)

Shrugs (lower back was still super tight from rack pulls on Wednesday so I didn’t up it to 6 plates as planned… also, my calluses were really getting torn up by the time I got to my work set.)

315lbs x 10
455lbs x 10
545lbs x 12 (wanted to RP it but I couldn’t keep a grip)

Had to go, time is precious. Kisses to all, get jacked.

2753

Lol not that big Bug, last I checked they were about 17 1/4". Can’t wait to hit 18"! I am slowing down a bit on weight gain purposely though, cleaning up my PWO meal. Switching to a nice big carb/protein PWO shake and then adding in a nice clean protein based meal as my last meal instead of the usual pig out eat whatever I want for PWO.

Hope this plus the morning fasted cardio can help me slowly lean up while still progressing weight on my lifts. Although probably not as fast as before, lol.

2754

[quote]Cephalic_Carnage wrote:
The problem is that on “the unspoken king” (the most recent cryptopsy album) the vocalist’s clean singing just sucks. He can’t sing, it sounds totally cliche etc… Totally metal-core-like (but most metal-core guys who occasionally sing clean do it better than him).

The rest of the album isn’t bad at all (but has the same issues as all of cryptopsy’s stuff… it’s less complex too)
[/quote]

Exactly… If they dropped some of the “core” elements and actually had a skilled vocalist, the album would have been awesome. Lets hope they pick up Mikael Åkerfeldt for the next one. :stuck_out_tongue:

Flo is a beast though… I can’t believe my drum teacher is friends with him. :stuck_out_tongue:

2755

Week V

Workout #4: Shoulders & Arms
IM2000 B-T-N press
36x12
56x6
76x3
96x1
116x10,5,5

EZ bar curl
20x12
50x7
70x4
90x8,6,6

PJR pull-over
25x10
55x6
75x3
95x9,5,5

Tonight was a abbreviated session. I’m in a foul mood and just wanted to get the work done. I mentioned earlier I’ve been on IM and read an article on doing warm-ups that don’t fatigue you. Essentially warming-up like a power-lifter before my work sets. I tried it out tonight and had enough in me to use more
weight than usual.

I’ve also been looking at the DC training principles and how I could apply some towards my own training. I’m already using some of their unique exercises and the training schedule advocated will work well with my work schedule.

So, I’ll b e going that route in a week after my trip. It will be part of my very first bulking period for the next five months.

2756

DC principles worth applying to training:

back stretching
quad stretching

the DC quad stretch can be a bitch but i think ive found something that works equally well and ive been doing them after every work out except last work out and coincidentally i dont have any major DOMS.

anyway, all you do is while stand take your right arm and grab your right ankle so that your hamstrings are in contraction. push with your quads like youre trying to burst your leg through your arms grip, you can tweak your stance angle and so forth to apply more pressure, then of course switch legs. i find it to be a great stretch.

2757

[quote]LiveFromThe781 wrote:
DC principles worth applying to training:

back stretching
quad stretching

the DC quad stretch can be a bitch but i think ive found something that works equally well and ive been doing them after every work out except last work out and coincidentally i dont have any major DOMS.

anyway, all you do is while stand take your right arm and grab your right ankle so that your hamstrings are in contraction. push with your quads like youre trying to burst your leg through your arms grip, you can tweak your stance angle and so forth to apply more pressure, then of course switch legs. i find it to be a great stretch.[/quote]

If I were to ever go with just one specific named program DC would be it.

I’m a HUGE fan of the DC calf style training. I also do some of the stretching as well with chest and lats.

I never knew I even had calves until I started training them that way and now they have a lil shave and even some small diamonds appearing :stuck_out_tongue: lol

DG

2758

Sumo Deadlift
135x4
185x2
225x2
275x1
315x1
335x1
355x1
370x1
385x1 PR

Back Raise
35x15
35x20

BB Rows
120x10
140x10
160x10

check out the vid

2759

Had two good sessions over the weekend. Don’t remember the poundages or anything.

Question, I did rack pulls for the first time of Saturday. I suck at them. I did them from about 1 inch below the knee. The heaviest I could go was 315. WTF? Aren’t you suppose to be stronger on rack pulls?

My legs were almost straight so I couldn’t get any leg drive to start the movement. So, does that mean my back is weak?

2760

[quote]dre wrote:
Had two good sessions over the weekend. Don’t remember the poundages or anything.

Question, I did rack pulls for the first time of Saturday. I suck at them. I did them from about 1 inch below the knee. The heaviest I could go was 315. WTF? Aren’t you suppose to be stronger on rack pulls?

My legs were almost straight so I couldn’t get any leg drive to start the movement. So, does that mean my back is weak?[/quote]

Dre, I have the same problem. I think we are either missing something huge, or we simply aren’t built for the movement.

Bug can do reps with about a billion pounds, so why the hell can’t we do at least twice that?

I think we’re missing something.