Brotherhood of Iron 2.0

Training Bodybuilding
3201

[quote]LiveFromThe781 wrote:
hungry4more wrote:
Yeah a couple months back I had a 510 deadlift, but only a 305 bench. We just have a bunch of us here that suck at benching apparently. Though I haven’t benched in about 2 months now.

However…I did hit 20 1 arm-pushups per arm today, along with 18 body-weight chinups (as usual, dead stop at bottom, no swing), which is 6 reps better than 6-7 weeks ago. Only 2 to go.

Dre I hear ya, this weather in NH is terrible also. We have over a foot of snow right now, I almost killed myself coming back from work a couple days ago, spent 30 minutes shoveling myself out on the side of the interstate, then another 30 minutes shoveling out a lady that did the exact same thing on the other side of the highway. Took me a total of 2 hours to get back from work that night…usually it takes me 25-30 minutes. Whores.

not only do i suck at benching, but my bench went DOWN which is what i am more shocked about than anything. i used to be able to bench 225 for at least 5, hell i did that when i weighed 190, now im a little over 200 and i can bench less? makes no sense lol.
[/quote]

That actually is weird man…maybe your form on BB vs DB has you using different muscles. Like very tri dominant on BB but use chest on DB?

I say that because I hadn’t done BB bench in 5-6 months and done exclusively HS machines, pec-deck, etc and I did BB bench and was doing a deload week (staying light, not pushing hard) and worked up to a VERY easy and comfortable 275x4 on BB bench. That was like 3 weeks ago or so and I felt like I could have pushed at LEAST 8-10 minimum.

Previous to that 5-6 month layoff from BB I could get 2-3 at 275 that were very hard, not comfortable and not a slow controlled eccentric.

3202

Yeah I feel you guys on bench, mine shot up in the spring where I was handling 295 for 5 though I guess the spot was helping some, to where I couldn’t get 275 for 2 or 3. Whatever, just keep pounding away.

I woke up late as hell today (almost noon lol) and my bud said we couldn’t work out at his 24hr cuz he was at work till 3:30 and it closed at 4… so my little country club gym around the corner was open till 2… and everyone’s closed tomorrow… so I wanted to hit a little back and then hit arms since I didn’t wanna wait till friday, and i’ll do some more on sunday. Anyways, it was fun and I got a slow start since I just ate some pasta real quick and some fruit and hit the road since I thought I might puke up my protein shake lifting 10 minutes after eating.

Also, everything at first was kinda rushed cuz I was trying to fit it all into like an hour 45, but I ended up having time left over… ha.

Warmed up on a stupid Freemotion unilateral lat pulldown thingy.

Yates rows

135lbs x 15
225lbs x 10
275lbs x 6
335lbs x 6
295lbs x 12

Alt. offset DB curls (ugh, too tired, didn’t go well)

35’s x 10
45’s x 8
60’s x 11 (heavy, not good, need to be 100% when doing these… very taxing)

One-armed preacher on incline bench

25lbs x 12
35lbs x 10
45lbs x 10 (per arm)

Bi stretch

In-Human CGBP

135lbs x 10
185lbs x 10
225lbs x 10
265lbs x 6
315lbs x 8 + 3 + 1 (12RP… WOO!!!)

PJR Pullovers (DB’s up to 80’s, haha, did these very controlled with a pause at the stretch)

70lbs x 10
80lbs x 10
80lbs x 12

I still had lots of time… so I decided to do some hammer curls?

60lbs x 13

Tricep pressdown

120lbs x 15
160lbs x 10
stack x 11 + 6 + 4 (21RP)

tri stretch (could only hold for like 35 sec… god it hurt)

All in all, good fun. I worked hard, people in that country club think I’m psycho. That’s where I started “lifting”, so they always say shit when I come around on breaks from school.

You guys have a merry merry christmas eve! eat and get big!

3203

[quote]Cephalic_Carnage wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:
Workout B2

Standing Alternating DB Curls
25²x16
30²x8
50²x8+5+5=18
Gorilla curls
20x16
40x8
60x11
Standing IM2000 calf raise
126x12
196x12
246x11
DB stiff-leg deadlift
50²x12
90²x10+8+6=24
SLDL’s rest-paused?
BB front squat
45x12
95x6
135x4
185x2
235x4
190x10+5+5=20
The front squat widowmaker isn’t rest-paused either, unless you just write it that way. It’s a form of RP of course in that you take some breathers in between reps later in the set…

I rest-paused the SLDL , no one said it’s supposed to be straight setted and as for the widowmaker, I know…I wrote it because I had to catch my breath.

Edit:
How do you respond within a quote without your response getting grayed out?

You need to type /quote (you must do it with those brackets: around) within the quote to basically “end it”. Then type in your response. Then response type in quote (and brackets around).[/quote]

Thanks :wink:

[quote]SLDL’s are straight-setted (all big hamstring exercises are, leg curls and such are rest-paused though). There is a special protocol for it (which I actually don’t use because I didn’t know about it either)… Ask ScottM to explain it to you.
[/quote]

I think my back will be very pleased to know that…those SLDL were killer.

3204

[quote]Qaash wrote:
You need to type /quote (you must do it with those brackets: around) within the quote to basically “end it”. Then type in your response. Then response type in quote (and brackets around).

Thanks :wink:

SLDL’s are straight-setted (all big hamstring exercises are, leg curls and such are rest-paused though). There is a special protocol for it (which I actually don’t use because I didn’t know about it either)… Ask ScottM to explain it to you.

I think my back will be very pleased to know that…those SLDL were killer.[/quote]

Damnit, I thought I’d written “Then after your response type in…”
I hate it when that kind of thing happens lol.

As for SLDL’s… Next time you do 'em, try to move your ass back (think of it as getting it as far away from your knees/to stretch out the hams as much as you can) and forward again instead of thinking about it as lowering and lifting the bar.

This way your lower back doesn’t completely take over here/won’t take as much of a beating.

Kinda difficult to explain :confused:

3205

[quote]
Ask ScottM to explain it to you.[/quote]

You just love me doing your dirty work don’t you? lol

SLDLs in DC have some options and someone has to be honest with themself about their recovery abilities and make the right decision. In my mind in order of lowest tier to top tier

  1. SS of 10-12 or so
  2. 15-30RP… VERY careful with form
  3. What I call Ascending 6s. Start with a weight you can get 15-20 good reps with and do 6 reps and rack, as quickly as possible add 10-20 lbs and do 6 more, repeat till failure. Most should be able to get something like 6+6+6+3, if you can get “4x6” bump your starting weight up. These are BRUTAL and must be arranged carefully.
3206

[quote]Cephalic_Carnage wrote:
Qaash wrote:
You need to type /quote (you must do it with those brackets: around) within the quote to basically “end it”. Then type in your response. Then response type in quote (and brackets around).

Thanks :wink:

SLDL’s are straight-setted (all big hamstring exercises are, leg curls and such are rest-paused though). There is a special protocol for it (which I actually don’t use because I didn’t know about it either)… Ask ScottM to explain it to you.

I think my back will be very pleased to know that…those SLDL were killer.

Damnit, I thought I’d written “Then after your response type in…”
I hate it when that kind of thing happens lol.

As for SLDL’s… Next time you do 'em, try to move your ass back (think of it as getting it as far away from your knees/to stretch out the hams as much as you can) and forward again instead of thinking about it as lowering and lifting the bar.

This way your lower back doesn’t completely take over here/won’t take as much of a beating.

Kinda difficult to explain :confused:
[/quote]

I get what your saying but because I screwed up and rest-paused it my technique began to suffer and I started to feel it in my lower back.

3207

[quote]Scott M wrote:

Ask ScottM to explain it to you.

You just love me doing your dirty work don’t you? lol

SLDLs in DC have some options and someone has to be honest with themself about their recovery abilities and make the right decision. In my mind in order of lowest tier to top tier

  1. SS of 10-12 or so
  2. 15-30RP… VERY careful with form
  3. What I call Ascending 6s. Start with a weight you can get 15-20 good reps with and do 6 reps and rack, as quickly as possible add 10-20 lbs and do 6 more, repeat till failure. Most should be able to get something like 6+6+6+3, if you can get “4x6” bump your starting weight up. These are BRUTAL and must be arranged carefully.
    [/quote]

Thanks Scott

3208

did some arms today, just deload stuff.

pinwheel curls

40s x15
40s x12

CGBP

175x12
175x9

EZ Curl with 25s
x12
x9

BW Dips x15

Behind neck bent ext’s x18

cable curls x12 or 15.

3209

[quote]Scott M wrote:

Ask ScottM to explain it to you.

You just love me doing your dirty work don’t you? lol
[/quote]

Well, since it’s Christmas and we’re all supposed to love each other anyway (erm, wait, that sounds a little strange actually…) I thought you would be happy to do that lol

Seriously though, I just forgot about that thing again since I don’t do it myself… Tried it out but hm, I prefer one straight set of 10-12 and focusing on stretching the hams out as much as I can…

And you’re a bit like a search engine… So… ;-D

Merry Christmas Scott :slight_smile:

3210

Since it’s Christmas tomorrow I thought I’d do shoulders today.

Seated BB Shoulder Press
Barx12
95lbsx8
115lbsx6
135lbsx9(Grip was offset to the right a bit so that kind of messed up my set)
135lbsx7

HS Shoulder Press(Weight/Side)
45lbsx8
70lbsx8
100lbsx9

DB Lateral Raises
15lbsx10
20lbsx8
25lbsx6
35lbsx12

Reverse Flys
*Started aggravating my AC joint, so I stopped.

Had some time to kill at the end so I did some DB shoulder press… Shoulders were completely dead so I only got up to like 65lbsx6.

Forgot to do rest-paused sets today… :frowning: Oh well, I’ll try it next time.

3211

seriously. fuck christmas. fuck gyms being closed. fuck christmas. fuck santa. fuck redolph. fuck snow.

its 47 here and feels like spring.

3212

Workout A3

Flat bench DB presses
50²x10
70²x5
100²x8+4+3=15
Standing BB military press
45x12
95x6
115x3
135x5+4+2=11
Close-grip BB bench press
135x8
155x4
175x8+6+6=20
Rack chins
BWx12
BW+50x8+5+4=17
T-bar row
40x12
65x8
95x4
125x10
105x10

I hit a new PR with the DB bench press…toughest part was getting the weights in place. Felt a real good stretch in the bottom position. I hit or exceeded my target reps on two exercises. I was too conservative with the weights I guess. Will have to up the ante considerably next rotation.

3213

Question for all…how much time do you need between your last meal before a training session? I had a tangerine and shake an 1 and half before my workout ant it took until the third exercise before I felt right.

3214

ummm

i usually have a shake and just go to the gym, so probaly like 30 minutes.

or the other day i had a steak bomb sub then came home, took a dump and went to the gym where i bought one of those premade shakes.

i like to eat a lot before i go and i like to eat during, then i have another shake afterwards, or maybe a sub.

wow i just remembered i have some steak and rice in the fridge from Texas Roadhouse

3215

for some reason i can eat right before i workout if its not like a huge huge meal

3216

i eat and train whenever the hell i want.

no fucking stomach is going to tell me to wait 35.234 minutes before i can train. i say…if you see it again, you get to enjoy it again.

3217

[quote]Stuntman Mike wrote:
i eat and train whenever the hell i want.

no fucking stomach is going to tell me to wait 35.234 minutes before i can train. i say…if you see it again, you get to enjoy it again.[/quote]

That made me lol…must be an age thing.

3218

I try to eat a solid meal within an hour and a half… if it’s pushin that I might have a nibble of something. Depends, but whatever.

My parents gave me a fucking iphone for christmas. I was seriously not expecting anything big. They had a big box and it was a crate and barrel box and I was like “oh cool something for the apartment” and then I opened it and there was a small box inside that said “lacoste” on it and I was like “oh cool cologne” and then I opened it and I was like “wtf…”

Yeah, pretty cool. Now I will be reading T-Nation all the fucking time. Merry Christmas you fucks. I love you guys! You guys keep me accountable for every fucking workout and that’s been one of the best training decisions I’ve made this year. Let’s make 09 a good one.

EDIT: oh, almost forgot. They also got me a shirt from express in XL and it was so tight I couldn’t button it up. The neck was a 17-17.5 and I think my neck’s only like 16.5… so who the fuck is walking around with such a big neck and an emo body? I thought that was funny.

3219

[quote]Stuntman Mike wrote:
seriously. fuck christmas. fuck gyms being closed. fuck christmas. fuck santa. fuck redolph. fuck snow.
[/quote]

Fuck the fact that people now get 2 days off work over here… Which means that my new APT stuff won’t arrive before Saturday…

3220

[quote]bugeishaAD wrote:
I try to eat a solid meal within an hour and a half… if it’s pushin that I might have a nibble of something. Depends, but whatever.

My parents gave me a fucking iphone for christmas. I was seriously not expecting anything big. They had a big box and it was a crate and barrel box and I was like “oh cool something for the apartment” and then I opened it and there was a small box inside that said “lacoste” on it and I was like “oh cool cologne” and then I opened it and I was like “wtf…”

Yeah, pretty cool. Now I will be reading T-Nation all the fucking time. Merry Christmas you fucks. I love you guys! You guys keep me accountable for every fucking workout and that’s been one of the best training decisions I’ve made this year. Let’s make 09 a good one.

EDIT: oh, almost forgot. They also got me a shirt from express in XL and it was so tight I couldn’t button it up. The neck was a 17-17.5 and I think my neck’s only like 16.5… so who the fuck is walking around with such a big neck and an emo body? I thought that was funny.[/quote]

its supposed to be a huge neck. i guess thats a style or something, not one i partake in though. the other reason is the people who wear them have really, really big hair and its the only way itll fit.