Brotherhood of Iron 2.0

Training Bodybuilding
3261

[quote]LiveFromThe781 wrote:
josh86 wrote:
LiveFromThe781 wrote:
dude you want a cheap house? the houses in Miami are dirt cheap these days, i hear you can buy for 90,000. My aunt runs her own real estate consulting thing or someshit so she was explaining how all these developers were building in Miami because it was a hot place and then eventually no one was buying the properties anymore so everything went way down.

Gunna have to say no thanks to living in Florida.

any paticular reason?[/quote]

Good friend of mine lives there. He can’t stop talking about how much it sucks and he wants to move. lol

That and I’m spoiled. I live in California man, really no where else interests me very much. I have the best weather possible.

3262

california is overhyped dude but it is better than where i live.

3263

well uhhh welcome back, i guess?

didnt know switzerland had guns either =p

3264

Workout B3

BB curl
40x10
60x6
80x4
105x6+4+2=12
Hammer curl
55²x12
DC Donkey calf raise
170x10
Lying leg curl
40x15
65x10
95x7
125x6+5+4=15
Squat
95x12
135x8
185x6
235x4
280x4
205x20…this was very very hard

3265

for the last few nights ive been doing straight sets of 30-50 pushups. do you think doing these every night other than when my chest is sore would bring any size gains?

3266

[quote]Qaash wrote:
Workout B3

BB curl
40x10
60x6
80x4
105x6+4+2=12
Hammer curl
55²x12
DC Donkey calf raise
170x10
Lying leg curl
40x15
65x10
95x7
125x6+5+4=15
Squat
95x12
135x8
185x6
235x4
280x4
205x20…this was very very hard[/quote]

are you doing some kind of DC adaptation?

3267

[quote]LiveFromThe781 wrote:
Qaash wrote:
Workout B3

BB curl
40x10
60x6
80x4
105x6+4+2=12
Hammer curl
55²x12
DC Donkey calf raise
170x10
Lying leg curl
40x15
65x10
95x7
125x6+5+4=15
Squat
95x12
135x8
185x6
235x4
280x4
205x20…this was very very hard

are you doing some kind of DC adaptation?[/quote]

No adaptation, I’m doing beginner DC training.

3268

is that blonde dood with the mohawk and star on his head you live?

just wondering cause it’s always cool to put a face to a person on the ‘interwebz’ lol

DG

3269

[quote]LiveFromThe781 wrote:
well uhhh welcome back, i guess?

didnt know switzerland had guns either =p[/quote]

We do, actually, some would even say they’re actually technologically superior to your M16, with the difference that we never use them except for practice purposes.

[quote]LiveFromThe781 wrote:
for the last few nights ive been doing straight sets of 30-50 pushups. do you think doing these every night other than when my chest is sore would bring any size gains?[/quote]

Thibs once mentioned in an article that you set patterns in your youth of which muscles grow easiest. I used to do when I was younger (regardless of soreness, 50 every night) and have come back to it since I joined the army. Coming back to Thibs statement, my chest has always been the one muscle group I’ve never had any problems in getting it to grow, so there might be some truth to that.

3270

[quote]Vegg wrote:
Arms

CG BB Bench
Barx20
135lbsx8
155lbsx6
185lbsx4
205lbsx6
195lbsx6

PJR Pullovers
60lbsx8
70lbsx8
80lbsx6
100lbsx6- Damn… I need to find another exercise.
[/quote] Hmm. Try just going a tad lighter and shooting for 8-10 reps on your first and second exercise. PJR’s are definitely NOT supposed to be used with lower reps.[quote]

One-arm Tricep Pressdowns
*Can’t remember the numbers, but this is the stupidest exercise I’ve ever done… [/quote] No shit lol, those are useless unless you have great tri genetics to start with… [quote]

DB Preacher Curls(Seated this time)
20lbsx10
35lbsx11
30lbsx9 [/quote] why do another, lighter set after you’ve already done a high-rep one with heavier weight? Don’t waste your energy/cut into recovery like that… Next time use 32.5 or 35 lbs on your work-set…

Ditch pressdowns entirely.

8-10 or 8-12 rep bracket on PJR’s and try again.
Also, the way you ramp up the weight is a little funny, to be honest…
On PJR’s: 60, 70, 80, 100 ?
It’s your second tricep exercise, so cut out one of the warm-ups and go maybe:
5010, 756, 100AMAYG
With 4 warmups I’d do something like:
4012, 608, 804-6, 100*AMAYG

Alternatively you could do 2 reps or so with 90 just to be on the safe side and get acclimated to the weight…
5010, 755-6, 902, 100AMAYG ← this is nice for CGP’s as well.

And finally, if you decide to follow my advice and go lighter:
4010-12, 655-6 (make sure your form is good on this and control the negative… No point in going all Ronnie on this… Would make your warm-up inefficient), 85*I guess you’d get 10-15 ← Then work your way back up to 100(+) from there over time trying to stay withing 8-12 or so.

All your choice of course and the weight-steps/increments aren’t set in stone.

Same goes for Cable Curls and CGP’s.

Keep this in mind: A warm-up is just that, a warm-up. Your work-set is what makes you grow, and you need to perform well on it. Warm-ups that start out too heavy in the first place and where you do too many reps with a weight too close to your working weight just unnecessarily fatigue you.

And leave these back-up sets with less weight out… You’re not even getting more reps on them or anything. Or are those drop-sets?
Either way, stick to what makes you stronger.
If you want to do 2 work-sets on some exercises (CGP’s etc), then try:

warm-up (3 or so) and then 4-6 or 6-8 rep “heavy” set, rest, 8+ or 10+ rep “not quite as heavy” set. Progress in both sets each time you train and don’t do this on too many exercises.

3271

[quote]Robert P. wrote:
LiveFromThe781 wrote:
well uhhh welcome back, i guess?

didnt know switzerland had guns either =p

We do, actually, some would even say they’re actually technologically superior to your M16[/quote] Not much of a feat :stuck_out_tongue_winking_eye: [quote], with the difference that we never use them except for practice purposes.

LiveFromThe781 wrote:
for the last few nights ive been doing straight sets of 30-50 pushups. do you think doing these every night other than when my chest is sore would bring any size gains?

Thibs once mentioned in an article that you set patterns in your youth of which muscles grow easiest. I used to do when I was younger (regardless of soreness, 50 every night) and have come back to it since I joined the army. Coming back to Thibs statement, my chest has always been the one muscle group I’ve never had any problems in getting it to grow, so there might be some truth to that.
[/quote]

3272

Well, since I only have two weeks at home to train over the holidays, I’ve been doing the Shotgun Method. Second shotgun workout:

Bench, 6x4 at 160 pounds.

Since my last bench PR was slightly below 200, I thought this would be enough weight…not even close. Need to do more next time.

Seated Rows, 6x4 at 12 plates (no clue how much the plates weigh, some weird machine, maybe 10lbs).

Again, much to light, even though I’ve never gone that high. Not working out seems to have made me stronger, weird.

SplitSquats

I can’t squat because of a problem with my achilles tendon, don’t have the flexibility to do more than a quarter squat. I’m working on it, but I have to substitute currently.

Did one set of 4 and decided it felt weird, plus my legs grow better on high reps.

Went 3x20, Jesus said hi on the last set (no rest between legs, so they were technically 40rep sets).

Now for dinner, and then snowboarding tommorrow, can’t wait.

3273

you can hate on our M16 all you want. fact of the matter is we have bigger and better bombs than anyone else plus we have more of them.

600 billion dollar defense budget i believe. we’re one world war away from a recession to an economic “boom”.

3274

[quote]LiveFromThe781 wrote:
you can hate on our M16 all you want. fact of the matter is we have bigger and better bombs than anyone else plus we have more of them.

600 billion dollar defense budget i believe. we’re one world war away from a recession to an economic “boom”.[/quote]

Better you than us, buddy, I’m happy as hell we’re neutral and the chance that I’ll ever have to point my gun at another human being is practically zero.

I’d rather train (this includes strength and martial arts) and never need it than need it and not have it.

3275

[quote]Cephalic_Carnage wrote:
Vegg wrote:
Arms

CG BB Bench
Barx20
135lbsx8
155lbsx6
185lbsx4
205lbsx6
195lbsx6

PJR Pullovers
60lbsx8
70lbsx8
80lbsx6
100lbsx6- Damn… I need to find another exercise.
Hmm. Try just going a tad lighter and shooting for 8-10 reps on your first and second exercise. PJR’s are definitely NOT supposed to be used with lower reps.

One-arm Tricep Pressdowns
*Can’t remember the numbers, but this is the stupidest exercise I’ve ever done… No shit lol, those are useless unless you have great tri genetics to start with…

DB Preacher Curls(Seated this time)
20lbsx10
35lbsx11
30lbsx9 why do another, lighter set after you’ve already done a high-rep one with heavier weight? Don’t waste your energy/cut into recovery like that… Next time use 32.5 or 35 lbs on your work-set…

RG Cable Curls
70lbsx8
90lbsx8
100lbsx12
Odd discrepancy between those and your preachers ó_Ò
More weight next time, though.

So my arms routine is in need of an overhaul. What could I replace PJRs and pressdowns with?

Ditch pressdowns entirely.

8-10 or 8-12 rep bracket on PJR’s and try again.
Also, the way you ramp up the weight is a little funny, to be honest…
On PJR’s: 60, 70, 80, 100 ?
It’s your second tricep exercise, so cut out one of the warm-ups and go maybe:
5010, 756, 100AMAYG
With 4 warmups I’d do something like:
4012, 608, 804-6, 100*AMAYG

Alternatively you could do 2 reps or so with 90 just to be on the safe side and get acclimated to the weight…
5010, 755-6, 902, 100AMAYG ← this is nice for CGP’s as well.

And finally, if you decide to follow my advice and go lighter:
4010-12, 655-6 (make sure your form is good on this and control the negative… No point in going all Ronnie on this… Would make your warm-up inefficient), 85*I guess you’d get 10-15 ← Then work your way back up to 100(+) from there over time trying to stay withing 8-12 or so.

All your choice of course and the weight-steps/increments aren’t set in stone.

Same goes for Cable Curls and CGP’s.

Keep this in mind: A warm-up is just that, a warm-up. Your work-set is what makes you grow, and you need to perform well on it. Warm-ups that start out too heavy in the first place and where you do too many reps with a weight too close to your working weight just unnecessarily fatigue you.

And leave these back-up sets with less weight out… You’re not even getting more reps on them or anything. Or are those drop-sets?
Either way, stick to what makes you stronger.
If you want to do 2 work-sets on some exercises (CGP’s etc), then try:

warm-up (3 or so) and then 4-6 or 6-8 rep “heavy” set, rest, 8+ or 10+ rep “not quite as heavy” set. Progress in both sets each time you train and don’t do this on too many exercises.
[/quote]

Hey, thanks for the help.

Well, I have no clue as to why my preacher curl is so weak… I can hammer curl almost twice that with fairly good form. :\ Oh well, I’ll keep working away at it.

As for the PJR being at 100lbs, I got 7 reps with it last time so I was hoping to get 8+ during this workout. Instead, I managed to regress for some reason.

How does this look?
-CGB *one heavy set, one lighter set
-PJRs *one set
-Preacher Curls *one heavy set, one lighter set
-RG Cable Curls *one set

Or would it be better to do a DC style rest-paused set for the CGB?
Also, is there an alternative to PJRs that I could do? I don’t really like the feel of them, and I have a hard time putting much tricep into them…

Thanks.

3276

[quote]Robert P. wrote:
LiveFromThe781 wrote:
you can hate on our M16 all you want. fact of the matter is we have bigger and better bombs than anyone else plus we have more of them.

600 billion dollar defense budget i believe. we’re one world war away from a recession to an economic “boom”.

Better you than us, buddy, I’m happy as hell we’re neutral and the chance that I’ll ever have to point my gun at another human being is practically zero.

I’d rather train (this includes strength and martial arts) and never need it than need it and not have it.[/quote]

no pointing involved. just fly over whatever target and bombs away.

my guess is well be going to war with china next if anyone.

3277

live, my bet is with canada, then mexico, then south america.

there will only be one america!

3278

[quote]Stuntman Mike wrote:
live, my bet is with canada, then mexico, then south america.

there will only be one america![/quote]

i wish thats what happened. we could turn mexico into a casino and canada into a ski-lodge.

3279

[quote]Vegg wrote:
Hey, thanks for the help.

Well, I have no clue as to why my preacher curl is so weak… I can hammer curl almost twice that with fairly good form. :\ Oh well, I’ll keep working away at it.

As for the PJR being at 100lbs, I got 7 reps with it last time so I was hoping to get 8+ during this workout. Instead, I managed to regress for some reason.

How does this look?
-CGB *one heavy set, one lighter set
-PJRs *one set
-Preacher Curls *one heavy set, one lighter set
-RG Cable Curls *one set

Or would it be better to do a DC style rest-paused set for the CGB?
Also, is there an alternative to PJRs that I could do? I don’t really like the feel of them, and I have a hard time putting much tricep into them…

Thanks.[/quote]

Routine looks better. If it still gives you trouble (progress-wise), then cut work-sets down to one on all exercises… The second, lighter work set usually affects the following exercises for the same muscle-group quite a bit.

If you can’t feel PJR’s in the tris then you’re really the first person I’ve met who is like that :slight_smile:
There’s a rather large chance that you’re not doing them right, I’m afraid. Could you get a video up so I can give you a few pointers?
If not, then you get larry-scott extensions and EZ extensions where you lie on the bench, ass hanging off the end of the bench, bring bar down behind your head, let it rest on the bench briefly, explode back up (upper arms should be at an angle, not fully vertical).

If you get nothing out of extension/pullover movements whatsoever or just can’t get them quite right, then I guess a second press is the only way to go…

Stick to regular work-sets for now imo… Get stronger on your arm stuff (and bigger overall) first before considering rest-pause. Just my opinion though.

3280

[quote]Cephalic_Carnage wrote:
Routine looks better. If it still gives you trouble (progress-wise), then cut work-sets down to one on all exercises… The second, lighter work set usually affects the following exercises for the same muscle-group quite a bit.

If you can’t feel PJR’s in the tris then you’re really the first person I’ve met who is like that :slight_smile:
There’s a rather large chance that you’re not doing them right, I’m afraid. Could you get a video up so I can give you a few pointers?
If not, then you get larry-scott extensions and EZ extensions where you lie on the bench, ass hanging off the end of the bench, bring bar down behind your head, let it rest on the bench briefly, explode back up (upper arms should be at an angle, not fully vertical).

If you get nothing out of extension/pullover movements whatsoever or just can’t get them quite right, then I guess a second press is the only way to go…

Stick to regular work-sets for now imo… Get stronger on your arm stuff (and bigger overall) first before considering rest-pause. Just my opinion though.[/quote]

You’re right, I’m pretty sure I am doing them wrong… No video though. (I really need to buy a camera.)
Those EZ extension sound good, so I’ll give them a try next week.

Gah, I gotta go eat! Thanks again for the advice.