Brotherhood of Iron 2.0

Training Bodybuilding
3281

Good shoulder day. Did some playing because I felt like it. I also had to wait close to 20 minutes for the fucking smith machine because this one douchebag was taking FOREVER and supersetting with other shit… and then he finished while I was getting some water and some DOUCHEBAG grabs the machine and starts working out on it and i was like “dude I’d been waiting for over 10 minutes” and hes like “well you’ll have to wait I have 4 sets”. I was fucking annoyed.

Smith military press

95lbs x 12
135lbs x 10
175lbs x 6
205lbs x 11 + 4 + 3 (18RP)

Seated DB shoulder press

50’s x 12
75’s x 8
95’s x 7 (eh, struggled getting them up and under control)
75’s x 12

HS shoulder press (for fun, did like a widowmaker set)

80lbs (per arm) x 10
100lbs x 22

Rear delt machine thingy (holding the squeeze hard)

70lbs x 12
100lbs x 12
120lbs x 12

Power shrugs (kind of… these were taught to me by my bodybuilder friend, and he has enormous traps… I guess they’re like power shrugs but they are EXTREMELY explosive… there is a sharp CLINK with each rep, they’re pretty cool, I’ll see if I can get a video up. I only got up to 405lbs so I could stay explosive. I see good chance for progression on these)

135lbs x 20
225lbs x 15
315lbs x 15
405lbs x 22

15 minutes calf work (seated and leg press).

Good workout. Going downtown tonight, so I have to be good about my eating and I’ll take a protein bar with me and have a shake ready at home for later and the girl is coming over tonight so yeah. I gotta get better at this.

3282

more deload today. i usually dont hit the gym on saturdays but i was bored and wanted to kill some time.

hammer strength shoulder press

45x25
70x15
70x12

front raises

30x 10 or 12, i really dont even bother keeping count when i use pathetically low weights.

another set with the 30’s

calf raises

rear delt flyes, these felt really good going for higher reps and getting a nice squeeze

then i did 2 sets of the ab-wheel.

it was nothing hardcore today but thankfully this deload process will be coming to an end soon.

3283

[quote]bugeishaAD wrote:
Good shoulder day. Did some playing because I felt like it. I also had to wait close to 20 minutes for the fucking smith machine because this one douchebag was taking FOREVER and supersetting with other shit… and then he finished while I was getting some water and some DOUCHEBAG grabs the machine and starts working out on it and i was like “dude I’d been waiting for over 10 minutes” and hes like “well you’ll have to wait I have 4 sets”. I was fucking annoyed.

Smith military press

95lbs x 12
135lbs x 10
175lbs x 6
205lbs x 11 + 4 + 3 (18RP)

Seated DB shoulder press

50’s x 12
75’s x 8
95’s x 7 (eh, struggled getting them up and under control)
75’s x 12

HS shoulder press (for fun, did like a widowmaker set)

80lbs (per arm) x 10
100lbs x 22

Rear delt machine thingy (holding the squeeze hard)

70lbs x 12
100lbs x 12
120lbs x 12

Power shrugs (kind of… these were taught to me by my bodybuilder friend, and he has enormous traps… I guess they’re like power shrugs but they are EXTREMELY explosive… there is a sharp CLINK with each rep, they’re pretty cool, I’ll see if I can get a video up. I only got up to 405lbs so I could stay explosive. I see good chance for progression on these)

135lbs x 20
225lbs x 15
315lbs x 15
405lbs x 22

15 minutes calf work (seated and leg press).

Good workout. Going downtown tonight, so I have to be good about my eating and I’ll take a protein bar with me and have a shake ready at home for later and the girl is coming over tonight so yeah. I gotta get better at this.[/quote]

thats alot of pressing in one shoulder workout is it not?

3284

[quote]crod266 wrote:

thats alot of pressing in one shoulder workout is it not?[/quote]

You say that like it’s a bad thing :smiley:

3285

[quote]hungry4more wrote:
crod266 wrote:

thats alot of pressing in one shoulder workout is it not?

You say that like it’s a bad thing :D[/quote]

Well, I kinda agree with number 266 here :wink:

3286

As I said, I wanted to play with/try out a hammer strength machine. Jeez! OH NO OVERTRAINING!!! haha.

3287

I say f*ck overtraining…just eat and sleep more lol.

CT had a couple good posts about ‘overtraining’ in the max charles thread.

The body does a good job at adapting. Some routines may work better for you than others but you’ll never know until you try.

I think that both scenarios can lead to progess…forced overtraining causes growth, extra rest recovers. Why do you think people deload etc? Then train balls to the wall for the next few weeks,etc.

DG

3288

[quote]bugeishaAD wrote:
As I said, I wanted to play with/try out a hammer strength machine. Jeez! OH NO OVERTRAINING!!! haha.[/quote]

How’d you like it?

I was actually referring to you doing 2 main pressing movements (I know that you were just trying the HS machine out, so I didn’t even think about that one when posting) before, btw.

3289

[quote]Dirty Gerdy wrote:
I say f*ck overtraining…just eat and sleep more lol.

CT had a couple good posts about ‘overtraining’ in the max charles thread.

The body does a good job at adapting. Some routines may work better for you than others but you’ll never know until you try.

I think that both scenarios can lead to progess…forced overtraining causes growth, extra rest recovers. Why do you think people deload etc? Then train balls to the wall for the next few weeks,etc.

DG[/quote]

o what do u now gerdy its not like ur a bodybuilder or anything =p haha jk

3290

Haha i hope you saw the sarcasm in my post gerdy. But I agree.

CC, I liked it… I seriously think my favorite thing I’ve tried for shoulders thus far is that seated smith shoulder press, but my shoulders were fried after the HS machine so I don’t know, it’s all good. More tools to get the job done.

Since I did my arm day a day early and this week’s schedule could potentially get weird because I’m going to visit my buddy for a view days for new years… and simply because I wanted to… I did a “lighter” arms day today. It was fun. No real rhyme or reason, just went in and played.

Warmed up on a cable curl… did a set of 25 chinups. Got a good pump going.

Reverse grip EZ bar curls

worked up to 2 sets of 12 with 90lbs, last set was a drop set.

HS plate-loaded preacher curl

worked up to a set with a 45, 35, and 25, and did max reps, then dropped the 25, max reps, then the 35, max reps with squeeze. Crazy pump.

Reverse-grip smith bench

135lbs x 10
185lbs x 10
225lbs x 10
245lbs x 10

I threw on 275 and when I unracked it I felt a tremendous pain in my left tricep… I don’t think it’s anything bad… it felt like a cramp… like the exercise was just hitting the targeted muscle so hard it was painful. That said my tri’s were pretty much out of commission after that. Crazy pump tho.

God I can’t wait to start blowing up on those. I feel like those are a tricep secret weapon!

Finished with some pressdowns on a diff type of cable with light weight but getting good squeeze.

Seated calf work.

I had a lot of fun. This Sunday workout will likely become more regular… CC, Scott, DG, josh, etc, what do you guys think or would you suggest to me having 2 arms days a week?

I’ve never really had a problem with recovery and my body will adapt, blah blah. They are a weakpoint that really really need to be brought up as everyone knows.

3291

Ok bug I wanna see a vid of those chins lol. Jerk.

3292

Hahaha I’ll try and get one once I can coax a girl to let me use her camera when school starts. They aren’t from a dead hang/stop though. I start the next rep just before my arm locks out.

3293

[quote]bugeishaAD wrote:
Hahaha I’ll try and get one once I can coax a girl to let me use her camera when school starts. They aren’t from a dead hang/stop though. I start the next rep just before my arm locks out.[/quote]

Cheater, Cheater, you pumpkin eater.

3294

I think that you could try 2 arm days and see what happens. It will either work or it won’t.

Keep in mind that you are also sometimes indirectly working those muscle on ‘non-arm’ days.

I hate the word ‘overtraining’ because I believe many people abuse it and don’t know what it is…but as much as I hate it I do believe it exists at some degree. There is a point where you have diminishing returns.

I’d say go for it and see whats up. After chatting with C_C a few pages back I am giving myself an arms only day and can’t wait. Hopefully busting 19" and 20" guns soon! lol As of now 17.5 and growing will have to do. lol :stuck_out_tongue:

I did get your sarcasm, lol :stuck_out_tongue:

Crod: I just copy and paste…I really don’t know anything :stuck_out_tongue: lol

One last thing about overtraining…you won’t know what overtraining is to you until you do it. So you have to cross the line to find out where the line stands…know what I mean?

DG

3295

To reiterate what DG was talking about as far as over training is concerned, I think a big factor in this is UNDER eating. This happened to me a lot, especially when I just started lifting and was doing a westside routine 4x a week.

That and I didn’t understand the concept of switching exercises every 2-3 weeks.
I would go in the gym and try to max out every time on squat bench or dead, it worked for a few weeks but eventually it caught up with me and I was barly able to hit weights that I had gotten weeks prior as warm ups for singles.

This and the fact that was eating 2-3 times a day TOTALLY burned me out. I would get mad because my workouts sucked, and depressed cause I just felt like shit all the time.

So really the lesson here is just listen to your body, and make adjustments as you go. Taking a deload week isn’t a bad thing IMO.

3296

[quote]xb-C wrote:
To reiterate what DG was talking about as far as over training is concerned, I think a big factor in this is UNDER eating. This happened to me a lot, especially when I just started lifting and was doing a westside routine 4x a week.

That and I didn’t understand the concept of switching exercises every 2-3 weeks.
I would go in the gym and try to max out every time on squat bench or dead, it worked for a few weeks but eventually it caught up with me and I was barly able to hit weights that I had gotten weeks prior as warm ups for singles.
[/quote] I just want to add that you are not talking about bodybuilding here, you know how people on this site like to misinterpret stuff :wink: (not the boi guys but we’re not the only ones reading this thread) [quote]
This and the fact that was eating 2-3 times a day TOTALLY burned me out. I would get mad because my workouts sucked, and depressed cause I just felt like shit all the time.

So really the lesson here is just listen to your body, and make adjustments as you go. Taking a deload week isn’t a bad thing IMO.[/quote]

Ha, eating 2-3 times a day only sure doesn’t help you get anything done… I used to go 12+ hours with only some water or coke when reading books… And then chow down on choc bars. Duh. No wonder my bone-structure sucked balls when I started lifting… No material for my body to build anything with…
Had to work my way up from curling 7 Kg’s (15.4 lbs) for 6 or so…

3297

[quote]Cephalic_Carnage wrote:

I just want to add that you are not talking about bodybuilding here, you know how people on this site like to misinterpret stuff :wink: (not the boi guys but we’re not the only ones reading this thread)
[/quote]

And the people that get caught up on that are the people who are still stuck at the same weight and same strength levels they’ve been at for years.

Westside uses the max effort method to gain the most strength, but in the end you build up a strong physique too and cannot do so without proper rest and nutrition, which is the biggest part of the equation imo of gaining size OR strength.

3298

[quote]xb-C wrote:
Cephalic_Carnage wrote:

I just want to add that you are not talking about bodybuilding here, you know how people on this site like to misinterpret stuff :wink: (not the boi guys but we’re not the only ones reading this thread)

And the people that get caught up on that are the people who are still stuck at the same weight and same strength levels they’ve been at for years.

Westside uses the max effort method to gain the most strength, but in the end you build up a strong physique too[/quote] Through assistance work mostly, but of course the ME stuff helps[quote] and cannot do so without proper rest and nutrition, which is the biggest part of the equation imo of gaining size OR strength.
[/quote]

For a genetically average guy:

Training is 100 percent of the equation. Nutrition is 100 percent of the equation. Rest is 100 percent of the equation. The people who think that this doesn’t add up right usually fail to achieve anything in this game.

Of course we get those monstrosities like the one currently discussed in the bb forum… Guys who can eat 1-2 times a day and get to 320 lbs off that and use insane weights for reps… Life ain’t fair lol

3299

Had two sessions over the weekend. Friday - Shoulders & Tris, Saturday - Back.

Don’t remember the numbers so I’m not going to post. However, my right shoulder was still bothering me on Friday doing shoulders, so I had to back off on the weight. Sucks but you gotta do what you gotta do.

Saturday’s back session was awesome.

3300

Bug having 2 arm days a weak will be all about finding the right way to work them into your split so they don’t effect your back/chest workouts.

Maybe try doing Chest/tris, Back/bis with your normal split?

Your split is

M - Legs
T - Chest
W - Back
Th - Arms?
F - Off
Sa - Shoulders?
Su - Off

Maybe try…

M - Legs
T - Chest/tri
W - Back/bi
Th - Shoulders
F - Off
Sa - Arms
Su - Off

Maybe try cutting back volume a bit on the chest/back part of the workouts to allow more time/recovery for the arms part. If I remember correctly you currently do like 4 exercises for chest and 4 for back right? You could probably get away with 2 for each and then add in arm stuff.

Like for Back it would be Rack Chins, Rack Pulls w/ Shrug back, then whatever arm stuff you add?