Brotherhood of Iron 2.0

Training Bodybuilding
3061

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Do you have really tight shoulders? My shoulders are like ridiculously tight (especially my right one), I try to stretch them really good using the handcuff stretch after my shoulder day, but its not really helping. I really need to start doing the broomstick stretches regularly I think, need to get a stick first though.

You weren’t doing the broomstick stretch regularly before? Fool :stuck_out_tongue_winking_eye:

I know I know, I would do them sometimes - like once every other week. It fucking sucks doing them with a big bath towel though…I need to go buy a broom so I can take the stick out of it. lol

Oh I have been meaning to ask…is it normal for them to make my traps burn more than anything else? Because every time I’ve done them I mostly just feel my traps burning like they are on fire.[/quote]

I need to start doing those again. I did the other day in the gym but I need to make it a habit of doing them before/during every session. My shoulders feel great when I do them. And yes, my shoulders are tight. Everything on my body is tight. haha

Also, my traps burn like hell when I do them too Josh.

C_C - sounds good man. thanks.

3062

No real reason for this post… my chest is sore as a motherfucker.

I’m crashing at that girl’s place tonight. I’ll be preparing one full meal and a 2 shakes so I’ll be fully armed to combat unnecessary weight loss! Thanks BOI! You’re the greatest! Hahaha giving me tips for my sex life… bunch of ASSHOLES.

Back day in like 4 hours. I’m gonna try doing the Yates Rows before the rack pulls and see how I like that. Should be fun. :slight_smile:

3063

[quote]bugeishaAD wrote:

Back day in like 4 hours. I’m gonna try doing the Yates Rows before the rack pulls and see how I like that. Should be fun. :)[/quote]

Its the way to go I assure you!

3064

[quote]bugeishaAD wrote:
No real reason for this post… my chest is sore as a motherfucker.

I’m crashing at that girl’s place tonight. I’ll be preparing one full meal and a 2 shakes so I’ll be fully armed to combat unnecessary weight loss! Thanks BOI! You’re the greatest! Hahaha giving me tips for my sex life… bunch of ASSHOLES.

Back day in like 4 hours. I’m gonna try doing the Yates Rows before the rack pulls and see how I like that. Should be fun. :)[/quote]

Does she mind you eating more than 1500 cals a day? :wink:

Anyway, don’t spill shake all over her or something. Hmmmmmmm. :stuck_out_tongue_winking_eye:

3065

bug: If you’re still lacking a few hundred cals at the end of the day, due to increased cardiovascular activity and other sins, I recommend some whipped cream:

I had to skip working out today, because of head/neck-ache… These exams are killing me! I’ll try sleeping it off, I guess.

3066

[quote]pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.[/quote]

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?

3067

[quote]Vegg wrote:
pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?[/quote]

Your form on standing militaries sucks? :wink:

What muscles are failing on your military? Triceps or do you stall in the bottom position… Trouble balancing while doing standing militaries?
How far down do you go, chin level or further down?
Grip with? Do you keep your traps out of both movements (seated and standing) by contracting your lats etc?

Kind of hard to tell you what is wrong without any detail man.

If you’re only pressing 61/62 Kg’s over your head for a double… Damn man, you really must be doing something wrong lol :wink:
I’d say you should be able to do something like 57.5-60Kg*6-8…

3068

[quote]Vegg wrote:
pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?[/quote]

my gym doesn’t allow chalk either…they will eventually get tired of telling you that you can’t have it.

I haven’t gotten kicked out yet. lol

As far as Military press being weak I’m in the same boat. The majority of my lifts are very strong and I can rep out some heavy dumbbells, but get me under the bar and I feel like the biggest pansy. lol

DG

3069

[quote]Cephalic_Carnage wrote:
Vegg wrote:
pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?

Your form on standing militaries sucks? :wink:

What muscles are failing on your military? Triceps or do you stall in the bottom position… Trouble balancing while doing standing militaries?
How far down do you go, chin level or further down?
Grip with? Do you keep your traps out of both movements (seated and standing) by contracting your lats etc?

Kind of hard to tell you what is wrong without any detail man.

If you’re only pressing 61/62 Kg’s over your head for a double… Damn man, you really must be doing something wrong lol :wink:
I’d say you should be able to do something like 57.5-60Kg*6-8…
[/quote]

According to every video I’ve watched, my military press form is decent, but it just feels awkward as hell no matter what I do.
I definitely tend to fail at the bottom portion, so if I give it a little push with my legs I can use 60+lbs more.
I’ve tried playing around with the ROM (Sometimes down to the chin, other times down to the collar bones) but that doesn’t make much of a difference.
I also don’t feel either movement in my traps, so I don’t think they are being involved.

I dunno, DB press just feels more natural for me, and for some reason it is WAY easier to progress on- in four months I’ve put nearly 80lbs total on my DB press and my military press is hardly stronger, haha…

3070

[quote]Dirty Gerdy wrote:
Vegg wrote:
pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?

my gym doesn’t allow chalk either…they will eventually get tired of telling you that you can’t have it.

I haven’t gotten kicked out yet. lol

As far as Military press being weak I’m in the same boat. The majority of my lifts are very strong and I can rep out some heavy dumbbells, but get me under the bar and I feel like the biggest pansy. lol

DG[/quote]

I do have one trick for chalk-less gyms that I forgot to use yesterday though:
I just wrap some thin paper towel around the parts of the bar I’m going to grip… It bites into the bar nicely and stops your hands from slipping.
It also makes you look like you’re afraid of germs or something, but oh well. :stuck_out_tongue:

Out of curiosity, what is your standing military press compared to you seated dumbbell press?

3071

[quote]Vegg wrote:
I do have one trick for chalk-less gyms that I forgot to use yesterday though:[/quote]

I also have one trick for chalk-less gyms… bring that chalk anyway!

My gym is chalk-less too, but most people that actually intend to grow or get stronger down there bring their chalk and it’s no problem.

No way they are gonna start kicking out 250lb++ guys for using a little chalk… They had enough problems throwing out little 200lb me when they were closing and I had 2 sets to finish :wink:

3072

[quote]Vegg wrote:
Dirty Gerdy wrote:
Vegg wrote:
pinkponyz wrote:
Sweaty hands → Buy some chalk.

For feeling it in your back on rows, tried going with lighter weights and more reps? Or something like a drop-set or two? It helped me improve my mind-muscle connection to my back.

The gyms I go to don’t allow chalk… :frowning:

And 225 was relatively light, I just really didn’t feel it doing anything…

Also, a question for anyone who feels like answering:
My military press is a pathetic 135x2, yet I can probably seated DB press 80s for 3-4 reps.(Same ROM) Anyone know why this would be?

my gym doesn’t allow chalk either…they will eventually get tired of telling you that you can’t have it.

I haven’t gotten kicked out yet. lol

As far as Military press being weak I’m in the same boat. The majority of my lifts are very strong and I can rep out some heavy dumbbells, but get me under the bar and I feel like the biggest pansy. lol

DG

I do have one trick for chalk-less gyms that I forgot to use yesterday though:
I just wrap some thin paper towel around the parts of the bar I’m going to grip… It bites into the bar nicely and stops your hands from slipping.
It also makes you look like you’re afraid of germs or something, but oh well. :stuck_out_tongue:

Out of curiosity, what is your standing military press compared to you seated dumbbell press?[/quote]

My standing military is decent…its the seated barbell that I struggle with.

I’ve gone 100lbs on dumbells for 6 reps or so before…with standing barbell (front correct?) I’ve gone up to 205 for 8 reps.

I haven’t done either lately as I had a problem with my left pec/delt area. I’ve been doing a lot of machines and raises for shoulders.

I think that pressing movements will add more size by far, but I’m kind of liking some of the machines I’ve been using. My rep range has been 12+ tho because they always have little girly weights on the machines at my gym. lol

DG

3073

i can only military press like 155 for 2 but i can front raise the 50’s for prob 8 or so.

3074

Got in a good back session today but I need to break in these new straps. They are some big fuckin ATP straps, I like 'em a lot but my grip was still giving my trouble on rack pulls and I wore gloves so it wasn’t really the pain but the bar was just slipping out of my hand.

Rack chins

bw x 12
30lbs x 10
70lbs x 13 + 6 + 4 (23RP)

Lat pulldowns

150lbs x 10
190lbs x 10
255lbs x 13 + 6 + 5 (24RP)

Lat stretch

Yates rows (strict form)

135lbs x 10
225lbs x 10
275lbs x 6
315lbs x 8 (wanted to do just 6, but I had lots more left)
275lbs x 12

Rack pulls + shrug

315lbs x 10
405lbs x 8
515lbs x 9 (after a couple grip resets)

Good workout. No miraculous numbers but solid. Big night, I hope I keep my eating in line. Hugs and kisses for all.

3075

Tonight’s Back

So since my shoulder is injured and I don’t want to risk making it worse I did some left-side back training.

Did some 1 arm lat pulldowns with a good stretch and then did some 1 arm cable rows also with a good stretch. Felt really weird getting an awesome pump in my left side and my right side being completely unpumped lol.

Then I did Rack Pulls + Shrug since I figured they wouldn’t mess with the shoulder and they all felt fine, warmups and work sets.

Rack Pulls + Shrug:

495x8, 405x14

3076

Here’s today’s upper body/horizontal movement session:

A1. Barbell Bent-Over Row
185 x8/8
205 x6/6

A2. Bench Press (Wide Grip)
185 x8/8
205 x5
200 x6

B. 1-arm DB row (top double contraction) - essentially 1.5 reps per rep
60 x8/8/8

C. Fly Press Combo (do fly with 8rep max for 8 reps, then lower as fly/press up until failure, then press until failure)
40’s x9+4+4
45’s x8+3+2
45’s x7+3+2

D. Preacher curl - wide grip/elbows in (normal to failure then top partials to failure)
55 x8+8
55 x8+4
50 x8+3
45 x8+4

E. CGBP (top double contraction)
95 x8
115 x7/5

F. Bent over Lateral Raise (with 2-3 sec hold @ top of each rep)
10’s x12
15’s x10
20’s x8

3077

Man, I’m retarded. Went to that girls place last night. Left my bag of food and shakes at my other friends house… so I was foodless from like 8PM to noon today. Wow that was bad. And I worked out at 1. Really bad. Could not get it together. Here is what I put together (was in a strange country club gym… didn’t help).

Alt. offset DB curls

25’s x 10
35’s x 10
45’s x 10
60’s x 11 *fucking terrible

One-armed preacher curls

25lbs x 10
35lbs x 6
40lbs x 12

Pinwheel curls

50’s x 10
65’s x 8
80’s x 4 (stopped… just wasn’t happening)

In-Human CGBP (used elbow sleeves and wrist wraps on my heavy set, definitely helped)

135lbs x 10
185lbs x 10
225lbs x 10
245lbs x 8
295lbs x 11 + 5 + 4 (20RP… considering how bad everything else was I was happy about this…but then I was completely spent)

Finished up with some pressdowns and came home. Sad day.

3078

Lol Bug way to go! You can’t be lettin the girls get in your head and ruin everything man! =P

3079

[quote]josh86 wrote:
I think it was a combination of going fairly wide, pointer finger on the rings and doing it in the Smith. For some reason Incline benching with a freeweight BB with the same grip doesn’t feel awkward but in the smith it does.

Going wide in the smith doing inclines just felt weird trying to tuck my elbows in, so I just let them flare which felt more natural but felt straining on the shoulders. Stupid me decided to push it anyway and sure enough there goes the pop.

If its still bugging me tomorrow (shoulder day) I am just going to do some left side only shit. Its pretty sore right now…hopefully I can still get my back workout done.

If not I’ll do some left side only lat pulldowns and cable rows and then should be able to hit Rack Pulls at the end still. My right side is my larger/stronger side anyway so itll be good to do some left side only shit I guess. lol

I’m thinking next week either try to get the elbows in…OR go with my HS Incline RP’d followed by BB flat bench done heavy 6-8 rep, then 8-12 both strait sets. Then the usual pec-deck done RP’d.[/quote]

If it feels weird in the smith, maybe you set up wrong (bar coming down too high or too low)?

3080

[quote]Cephalic_Carnage wrote:
josh86 wrote:
I think it was a combination of going fairly wide, pointer finger on the rings and doing it in the Smith. For some reason Incline benching with a freeweight BB with the same grip doesn’t feel awkward but in the smith it does.

Going wide in the smith doing inclines just felt weird trying to tuck my elbows in, so I just let them flare which felt more natural but felt straining on the shoulders. Stupid me decided to push it anyway and sure enough there goes the pop.

If its still bugging me tomorrow (shoulder day) I am just going to do some left side only shit. Its pretty sore right now…hopefully I can still get my back workout done. If not I’ll do some left side only lat pulldowns and cable rows and then should be able to hit Rack Pulls at the end still.

My right side is my larger/stronger side anyway so itll be good to do some left side only shit I guess. lol

I’m thinking next week either try to get the elbows in…OR go with my HS Incline RP’d followed by BB flat bench done heavy 6-8 rep, then 8-12 both strait sets. Then the usual pec-deck done RP’d.

If it feels weird in the smith, maybe you set up wrong (bar coming down too high or too low)?[/quote]

I’m thinking it was too high for sure. I should have watched some youtube videos of them being done first…lol

Bar was coming down to my very upper chest/neck.