Brotherhood of Iron 2.0

Training Bodybuilding
3361

[quote]crod266 wrote:
Cephalic_Carnage wrote:
crod266 wrote:
how important do you guys think it is to have an overhead tri excersises, could you do fine with all pressing you think?

Chances are you’ll end up with bigger tris from just focusing on CGP’s, SRGB’s, HS Dips, etc than if you were doing OH DB extensions, OH EZ Extensions and OH olympic bar extensions :stuck_out_tongue_winking_eye:

haha i didnt mean them all oh haha, how would you preform hs dips, we have it in our gym but its got diff handles and ive seen guys do it seated or standing, what do you think?[/quote]

Ask PX which handles etc he uses. He does them (I believe) as his main tri movement? I personally don’t have the HS Dip machine availalbe :confused:

As for your original question, no need for any OH extension stuff.
You could just do (after you main pressing exercise) PJR’s, Scott Extensions, DB Rolling extensions, EZ ext. on the bench with upper arms at an angle and bringing the bar down behind your head… Etc.

3362

[quote]Vegg wrote:
Stuntman Mike wrote:
Vegg wrote:
So I decided I am definitely getting too fat… Not only do I have the bulk belly, but also the bulk moobs, bulk jelly rolls, and bulk love handles. (Ok, it’s not THAT bad but you get the picture.)

As soon as I can get the right food I’m going to ease into a cutting diet starting at 3500 cals for a month, then 200 less per week for another month… Then I’ll see how things go from there.

Damn, I’m starting to sound like a new year’s resolutioner.

Not trying to be a dick here man, but you’ve never been fat.

And until you do become really fat, the chub you’ve put on ain’t shit.

Dude, I’m seriously pushing past 20% BF here… With a 40 inch waist. I don’t know about you, but for me that qualifies as being fat, and isn’t exactly healthy.
I’ve always been a fairly chubby kid(read skinny fat) so I’d like to be lean for once in my life.
[/quote]

I suppose taking it slow (fatloss wise) with fasted am cardio + carb cutoff times is… Too slow for you? :wink:

3363

[quote]Stuntman Mike wrote:
Well, that post was maybe after a bit of new years partying.

So I didn’t really mean it. But I started out at about 310-315, 5’10. Probably 46-48 inch waist? I was fucking huge and out of control. I cut down to 185 over a year and a half to 2 years, and lost a lot of strength doing it and thought to myself “man, this is really ghey. I want to be jacked”.

Now the only thing I’m willing to do is up the exercise, not lower the food.

Good luck to whichever route you take. Fat loss is soooooo boring compared to getting jacked.[/quote]

Wow, good job on that fat loss… And I totally agree. There’s nothing better than seeing gains in the gym. Still… What’s the point in bodybuilding if I just look worse than I did a few months ago? I don’t care if I have to gain some fat to get bigger, but I want to keep it reasonable.

[quote]Cephalic_Carnage wrote:
I suppose taking it slow (fatloss wise) with fasted am cardio + carb cutoff times is… Too slow for you? :wink:
[/quote]
Screw it, I’m just going to clean up my diet and follow your advice…

3364

Our goals may be a tad bit different, I never plan on getting on stage ever.

But we our young, I regret cutting for so long. I don’t want to waste the youth.

3365

[quote]Stuntman Mike wrote:
Our goals may be a tad bit different, I never plan on getting on stage ever.

But we our young, I regret cutting for so long. I don’t want to waste the youth.[/quote]

Well, hormone levels don’t exactly improve past 30… More like the opposite, so yeah. Get huge while you’re young and then cruise for the rest of your life and marvel at the wonder that is muscle-memory…

3366

[quote]Vegg wrote:
Stuntman Mike wrote:
Well, that post was maybe after a bit of new years partying.

So I didn’t really mean it. But I started out at about 310-315, 5’10. Probably 46-48 inch waist? I was fucking huge and out of control. I cut down to 185 over a year and a half to 2 years, and lost a lot of strength doing it and thought to myself “man, this is really ghey. I want to be jacked”.

Now the only thing I’m willing to do is up the exercise, not lower the food.

Good luck to whichever route you take. Fat loss is soooooo boring compared to getting jacked.

Wow, good job on that fat loss… And I totally agree. There’s nothing better than seeing gains in the gym. Still… What’s the point in bodybuilding if I just look worse than I did a few months ago? I don’t care if I have to gain some fat to get bigger, but I want to keep it reasonable.

Cephalic_Carnage wrote:
I suppose taking it slow (fatloss wise) with fasted am cardio + carb cutoff times is… Too slow for you? :wink:

Screw it, I’m just going to clean up my diet and follow your advice… [/quote]

You know, I’m mightily curious about you being so “fat”. You never look even remotely 20% in your pics.

3367

[quote]Cephalic_Carnage wrote:
Vegg wrote:
Stuntman Mike wrote:
Well, that post was maybe after a bit of new years partying.

So I didn’t really mean it. But I started out at about 310-315, 5’10. Probably 46-48 inch waist? I was fucking huge and out of control. I cut down to 185 over a year and a half to 2 years, and lost a lot of strength doing it and thought to myself “man, this is really ghey. I want to be jacked”.

Now the only thing I’m willing to do is up the exercise, not lower the food.

Good luck to whichever route you take. Fat loss is soooooo boring compared to getting jacked.

Wow, good job on that fat loss… And I totally agree. There’s nothing better than seeing gains in the gym. Still… What’s the point in bodybuilding if I just look worse than I did a few months ago? I don’t care if I have to gain some fat to get bigger, but I want to keep it reasonable.

Cephalic_Carnage wrote:
I suppose taking it slow (fatloss wise) with fasted am cardio + carb cutoff times is… Too slow for you? :wink:

Screw it, I’m just going to clean up my diet and follow your advice…

You know, I’m mightily curious about you being so “fat”. You never look even remotely 20% in your pics.
[/quote]

That picture was from September when I was about 16% bf. (Actually the leanest I’ve ever been.) Since then I’ve gained about 25lbs.

The 20% is just an estimate though, so who knows.

In other news, all the gyms around here are closed today so I can’t do shoulders. Oh well, my right shoulder is acting up today anyway.

Edit: Upon further inspection, I’m probably more like 18%… Haha. My arms also hit 16" today, so I’m kind of back in the bulking frame of mind. Yay!

3368

[quote]Vegg wrote:
That picture was from September when I was about 16% bf. (Actually the leanest I’ve ever been.) Since then I’ve gained about 25lbs.

The 20% is just an estimate though, so who knows.

In other news, all the gyms around here are closed today so I can’t do shoulders. Oh well, my right shoulder is acting up today anyway.[/quote]

How long’s that shoulder thing been going on now? (do I remember correctly that this is kind of a recurring theme?)

3369

[quote]Cephalic_Carnage wrote:
Vegg wrote:
That picture was from September when I was about 16% bf. (Actually the leanest I’ve ever been.) Since then I’ve gained about 25lbs.

The 20% is just an estimate though, so who knows.

In other news, all the gyms around here are closed today so I can’t do shoulders. Oh well, my right shoulder is acting up today anyway.

How long’s that shoulder thing been going on now? (do I remember correctly that this is kind of a recurring theme?)[/quote]

It’s happened a few times since the summer, but it usually goes away after a day or two. Guess it never really healed, which sucks because it’s keeping me away from rackpulls and heavy shrugs.

3370

[quote]Vegg wrote:
Cephalic_Carnage wrote:
Vegg wrote:
That picture was from September when I was about 16% bf. (Actually the leanest I’ve ever been.) Since then I’ve gained about 25lbs.

The 20% is just an estimate though, so who knows.

In other news, all the gyms around here are closed today so I can’t do shoulders. Oh well, my right shoulder is acting up today anyway.

How long’s that shoulder thing been going on now? (do I remember correctly that this is kind of a recurring theme?)

It’s happened a few times since the summer, but it usually goes away after a day or two. Guess it never really healed, which sucks because it’s keeping me away from rackpulls and heavy shrugs.

[/quote]

Mh. Go to a doc and maybe get an MRI or something man… If it keeps popping up again and again… Might end up in a real mess, you know?

3371

[quote]Cephalic_Carnage wrote:
Mh. Go to a doc and maybe get an MRI or something man… If it keeps popping up again and again… Might end up in a real mess, you know?
[/quote]

Seems to be getting quite a bit better though. If it comes back even after icing it and doing shoulder dislocates I’ll definitely go see a doctor. I also need to buy some joint supplements or something.

3372

[quote]Vegg wrote:
Cephalic_Carnage wrote:
Mh. Go to a doc and maybe get an MRI or something man… If it keeps popping up again and again… Might end up in a real mess, you know?

Seems to be getting quite a bit better though. If it comes back even after icing it and doing shoulder dislocates I’ll definitely go see a doctor. I also need to buy some joint supplements or something.

[/quote]

You need to know what it is first. No use buying joint supps when it’s not something they can fix.

Anyway, if you need any info on the “lose fat slowly while gaining normally in the gym” thing then pm me… But I think you’ve read it all before.

3373

Workout B

DB preacher curl
20x20
40x10
L=65x7+4+3=14,R=65x7+4+4=15
E-Z bar reverse curl
60x10
80x10
100x10
IM2000 Leg press toe raise
216x15
266x20+10+8=38
IM2000 Sumo Leg press
266x10
296x12+6+6=24
IM2000 Leg press
296x12
386x8
326x15+5=20

3374

[quote]jetztodernie wrote:
I was in the gym yesterday doing heavy pulls. One of the biggest dudes in the gym was in the power rack doing floor presses. I got done with my deads (355x5x5) and I was about to do rack pulls. Well, the big dude doing floor presses was off-loading his bar of 405. So I said, “If you are done there, you can keep that weight on there (I was going to do 405-450 for the rack pulls), because I’ll use it for my rack pulls.”

I thought he’d appreciate not having to off load the pretty heavy weight and maybe even appreciate some else doing some real exercises besides curling or bosu ball bench, since that’s that kinda shit people do in my gym.

He just stared at me. Dropped the 45lb plate from his hand. Picked up his shit off the ground and started walking away. I thought maybe he wasnt done, so I said “If you arent finished, that’s fine with me…”. He stopped in his tracks, and he just stared at me for like 5 seconds. All aggressive like. Then walked off.

I was so thrown off by this. Really messed up my mojo. This is one of the guys that I really looked up to at my gym. He’s massive and always does some serious powerlifting workouts in a major weenie gym. Never spoken to him before, but I watch what he does and have incorporated some of his stuff in his workout into my own. I could see if I was some 135 lb douche who approached him mid-set, but he was clearly done. He took off his wraps, took off 2 plates from one side, etc. Clearly finished.

I was partially pissed off and partially embarrassed. Mostly pissed though. Dude was a major dick head. Like I said, I looked up to the dude. And he crushed that.

So much for a Brotherhood of Iron (2.0)[/quote]

Don’t worry about people like that. I can’t stand that, some people see me in the gym and think I’m some mean guy but if people approach me with legit questions I always respond and help when I can.

That guy is just a dick. Work harder than him and outgrow him…guys like that don’t make it too far in anything in life.

Could have just been a bad day lol

DG

3375

[quote]Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
Mh. Go to a doc and maybe get an MRI or something man… If it keeps popping up again and again… Might end up in a real mess, you know?

Seems to be getting quite a bit better though. If it comes back even after icing it and doing shoulder dislocates I’ll definitely go see a doctor. I also need to buy some joint supplements or something.

You need to know what it is first. No use buying joint supps when it’s not something they can fix.

Anyway, if you need any info on the “lose fat slowly while gaining normally in the gym” thing then pm me… But I think you’ve read it all before.
[/quote]

exactly on the joint supps statement.

My left pec has been acting up again, so don’t worry your not the only one with limp right now. lol

DG

3376

[quote]Dirty Gerdy wrote:
Cephalic_Carnage wrote:
Vegg wrote:
Cephalic_Carnage wrote:
Mh. Go to a doc and maybe get an MRI or something man… If it keeps popping up again and again… Might end up in a real mess, you know?

Seems to be getting quite a bit better though. If it comes back even after icing it and doing shoulder dislocates I’ll definitely go see a doctor. I also need to buy some joint supplements or something.

You need to know what it is first. No use buying joint supps when it’s not something they can fix.

Anyway, if you need any info on the “lose fat slowly while gaining normally in the gym” thing then pm me… But I think you’ve read it all before.

exactly on the joint supps statement.

My left pec has been acting up again, so don’t worry your not the only one with limp right now. lol

DG[/quote]

You young 'uns and your injuries :wink:

3377

Chest day, here it is:

Benchpress, worksets 170x5, 180x4, 170x5, backoff 135x10

Machine Press, 120 x 8,5,3

Machine Flyes, 3x12 @ 120

Yes, the number for the flyes is the same as for the press. I workout at home, and both exercises are done on a machine with a central weight stack. The flyes involve more pulleys, so you can do more weight.

Pushups, 2x10

I’m really used to doing fullbody or upper/lower splits, 3 days a week, because sports practice usually gets in my way. However, my current split should be compatible with 2 days of capoeira per week.

It’s the first bodypart split I’ve done, and so far, I love it. Nothing better than destroying the muscle and having a huge pump afterwards. I could get used to this, and hope I can keep it this way.

3378

Zercher Squats
135x5
185x5
225x2
245x1
280x1 PR
295x1 PR
315x1 PR

T-Bar Rows
1 plate x10
2 plate x10
3 plate x10

Chins
BW x 10
add mini bands
3 sets of 5

Face Pulls
3 sets of 10-12

Side Laterals (one big drop set)
20’s x 10
15’s x 10
10’s x 10
5’s x 10
I puked about 20 minutes after these

The last time I did zercher squats I got 275, so a 40lb increase isn’t too bad. We had the bar set on the #9 pin, my training partner Sean got 405.

What we did for the chins w/ the minibands is we would loop the band through our belt, then attach each end of the miniband to the pegs on the power racks support, we had the pegs set at the #1 pin. So the whole time you are pulling yourself up the bands are pulling you down.

My training partner does a giant drop set for side laterals he starts with the 50’s and works his way all the way down to the 5’s then he just does a final set with no weight to see how many he gets.

Good workout. I’m gonna go sleep.

3379

So I find myself not looking forward to my workouts. I think its the time thing, I can’t keep intensity for 2-2.5 hours. I might switch to 5/3/1 sooner then I thought.

I hate going to the gym and not looking forward to my workouts, so I think I should change. Plus I’m back at school on monday, so I don’t know if I want to be in the gym for that long.

3380

[quote]Stuntman Mike wrote:
So I find myself not looking forward to my workouts. I think its the time thing, I can’t keep intensity for 2-2.5 hours. I might switch to 5/3/1 sooner then I thought.

I hate going to the gym and not looking forward to my workouts, so I think I should change. Plus I’m back at school on monday, so I don’t know if I want to be in the gym for that long.[/quote]

When I was doing 531 my workouts lasted 45 minutes, sometimes even less, depending on how much accessory work I did/felt like doing.

I think it would be a good change of pace since you’re coming off of a high volume routine.