Brotherhood of Iron 2.0

Training Bodybuilding
3441

I don’t normally post my workouts in BOI or BOI-2 because I have my log in “Over 35”:

http://www.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_senior/shut_up_n_lift_dimeos_log?pageNo=19#2725709

But, tonight I got a Deadlift PR after 2 fails, and sort of a Squat rep PR – by a half rep :wink:

Good night for the ‘Big 2’, then some lighter leg work to finish out.

1/5/09 - Wedding Anniversary - SQUATS/DEADS/LEGS

Dedication?

Wifee: “Happy Anniversary!”
Me: “See ya, goin’ to gym…”

Wifee: How was your workout?
Me: I GOT A 385 DEADLIFT! WOOHOO!

A: SQUAT: 135x10, 225x80, 315x6, 405x1.5*, 405x .75**

B: Deadlift: 135x6, 225x6, 315x6, 405xFail***, 405xFail***, PR–385x1****, 315x3

C: Calf Raise on Leg Press: 3 plate per side x 12, 4pps x 12, 5pps x 15, 6pps x10, 7pps x7, 7pps x 8

D: Leg Press: 5pps x 12, 6pps x 12, 6pps x 10

Toast.

Lesson for tonight: Keep going after FAIL!

  • Went for 2, but only set it down on the 2nd one.

** Tried another 405 but didn’t get to parallel (close), so no white lights, but a useful lift anyway :wink:

*** Got it about 3" off floor. More than previous attempts.

**** Got 385, but I’m pretty sure my back was rounded. Have to work on my deadlift bottom. Lockout seems fine.

3442

Wow, nice squatting SteelyD

I am kind of interested in why your squat is higher then your deadlift though.

Im going to being starting a 4 day a week 5/3/1 tomorrow.

My maxes are 465 deadlift, 375 squat, 285 bench, and 185 military. Im going to take 90% of those and base my numbers off them. Should be fun.

3443

[quote]Cephalic_Carnage wrote:
You rack the weight/ get off the bar after each failure-point, take 12-15 deep breaths (yeah right, like anyone takes any less than 15… You can walk around the gym if you want) and then take get back to the machine/pullup-station/whatever.
[/quote]

Ah ok.

Btw, my brother started DC the other day. Now I want to. :frowning:

Anyway, chest today:

Decline Bench
Barx20
135lbsx10
185lbsx6
205lbsx4
225lbsx8

Incline Dumbbell
55lbsx8
75lbsx6
90lbsx5*
*Severely messed up my setup… Crappiest set ever.

Pec Deck
205lbsx8
255lbsx6
Stack+10lbsx10+4+3 (17 RP)

So today I was demonstrating how to do a clean grip front squat and there was an intense pain in my wrist. I checked it out and there’s a crazy raised lump in the middle of it… No pain at all right now but the lump is still there… Feels like bone too. WTF? At least it didn’t affect my workout.

I’m also wondering why my bench is so weak… I’m pretty sure my chest isn’t the weak point since it’s my most prominent feature, and I can stack(at least) any pec deck I’ve used for plenty of reps. My triceps can’t be to blame either since my close grip is almost the same as my normal grip.
I would assume it’s my shoulders, except I pretty much take them completely out of the lift so that I can’t feel them working at all.

Definitely frustrating.

Oh yeah, and apparently I weigh 211lbs now. Goddammit, none of my clothes fit anymore…

3444

[quote]Stuntman Mike wrote:
I am kind of interested in why your squat is higher then your deadlift though.
[/quote]

Thank SM. And good question.

I actually commented about that with a guy at the gym.

I hurt my back in spring '07 and basically started all my lifts from ‘0’. The way I progressed was starting out with bw, then db’s, then getting under the bar again. For a while, my front squat was higher than all of them.

I’ve just focused more on the squatting lately, more mental than anything. I’m not training for those lifts, per se, but do them because I think they’re valuable.

3445

[quote]bugeishaAD wrote:
Had a pretty good leg workout today. I was a little low on energy/food so squats I didn’t quite get the numbers I wanted but I made up for it.

Squats

135lbs x 10
225lbs x 8
275lbs x 6
315lbs x 6
385lbs x 4
385lbs x 3

*didn’t get 5 on the first set so I punished myself by doing a second

Hack squat

2 plates/side x 8 warmup
3 plates+25/side x 20!!!

*same amount of reps, 50 more lbs, YEAHHHH buddy.

Romanian deadlifts

225lbs x 10
315lbs x 8
385lbs x 10*

*WOOO

Lying leg curls

95lbs x 10
120lbs x 8
155lbs x 12 + 5 + 4 (21RP)

Leg extensions

250lbs x 40

Seated calf work.

Good day.

[/quote]

since you post the highest numbers my goal is to crush you.

3446

Yesterday’s Legs

Leg Press:

895x9 (this is maxed weight I can put on + a 40 lb. dumbbell on top), 625x20

*895x9 was the most intense, hardest I’ve ever pushed myself on a leg lift. I mean I really brought that last rep down low and grinded it out, HARD! I grunted sooo fuckin hard my throat hurt and I gave myself a headache. Friend was watching and said pretty much everyone in the weight room was staring. Cheers for me!

Lying Leg Curl:

130x12, 5, 4 (21 RP)

*YAY! I can finally do leg curls again! Lost a bit of strength after not being able to do em for 4 weeks, but I’ll be back!

During shoulder rehab stuff I decided that the following day it just still wouldn’t be ready for heavy pressing. So out of desperation I decided to see if I could do Pec-deck without any shoulder pain and I could! So I did 1 all out set of Pec-deck.

At least I have an exercise I can do now to maintain my chest mass while the shoulder heals…gotta see if there’s any shoulder exercises that don’t hurt next.

3447

[quote]Vegg wrote:
Btw, my brother started DC the other day. Now I want to. :frowning:
[/quote]
I know how you feel. Since I’ve been reading about DC, it seems more logical than a lot of other training systems. Anything I plan on doing has a tendency of evolving into DC now.
“Nah, I wont need so many work sets”
“Guess I’ll add in some stretches, they really help”
“Gonna keep my weight in control now after upping cal intake, gonna have to do something… oh I know! Fasted morning cardio!”

And stuff like lifting heavy and beating the logbook is kind of mandatory anyways…

At least I’ll wait with doing triple rest-pauses.

[quote]Vegg wrote:
Oh yeah, and apparently I weigh 211lbs now. Goddammit, none of my clothes fit anymore… [/quote]
Good job :slight_smile: Time to buy yourself some new clothes as a reward then.

3448

Well, last night’s session was just awesome. Set a new PR for bench, was going to try it but everything felt a bit light.

Bench
bar x 10-15
135x8
155x8
185x5
225x5
245x3
265x1
285x1
300x1 - PR! It went up easy
315xfail

I got greedy and went for the 3 plates after I hit the 300. I probably could have got 305 and maybe 310 but 315 was just a bit too much. 315 this week felt like my 300 attempt two weeks ago. 315 will be mine by the end of the month. Book it.

DB bench
65x10
75x10
80x8
85x6
90x4

barbell curls
95x6
95x6
105x4
105x3

DB hammer curls
35x8
35x8
40x6
40x6

All in all a fantastic session. Can’t wait to hit legs tonight.

Keep on truckin’ brothers.

3449

[quote]Vegg wrote:
Cephalic_Carnage wrote:
You rack the weight/ get off the bar after each failure-point, take 12-15 deep breaths (yeah right, like anyone takes any less than 15… You can walk around the gym if you want) and then take get back to the machine/pullup-station/whatever.

Ah ok.

Btw, my brother started DC the other day. Now I want to. :frowning:

Anyway, chest today:

Decline Bench
Barx20
135lbsx10
185lbsx6
205lbsx4
225lbsx8

Incline Dumbbell
55lbsx8
75lbsx6
90lbsx5*
*Severely messed up my setup… Crappiest set ever.

Pec Deck
205lbsx8
255lbsx6
Stack+10lbsx10+4+3 (17 RP)

So today I was demonstrating how to do a clean grip front squat and there was an intense pain in my wrist. I checked it out and there’s a crazy raised lump in the middle of it… No pain at all right now but the lump is still there… Feels like bone too. WTF? At least it didn’t affect my workout.

I’m also wondering why my bench is so weak… I’m pretty sure my chest isn’t the weak point since it’s my most prominent feature, and I can stack(at least) any pec deck I’ve used for plenty of reps. My triceps can’t be to blame either since my close grip is almost the same as my normal grip.
I would assume it’s my shoulders, except I pretty much take them completely out of the lift so that I can’t feel them working at all.

Definitely frustrating.

Oh yeah, and apparently I weigh 211lbs now. Goddammit, none of my clothes fit anymore… [/quote]

What is your setup like when you bench? Do you arch, drive with your legs and keep your whole body tight? Since I switched to the powerlifting style bench, my numbers have improved dramatically.

Also, the lump in your wrist could be a cyst. My friend has them in his wrists.

3450

[quote]bugeishaAD wrote:
Did my first day of fasted morning cardio this morning. I’m sure I somehow did it wrong… because I always manage to mess up something easy. Am I allowed to drink water (a little) beforehand? [/quote]<- NO!!! You totally ruined the effect!

Fat-burners (if you have any), Green Tea, water before your session is all good. Wouldn’t want you to fall over from dehydration or something. [quote]

It was pretty chilly so I felt all hardcore. [/quote]<- Just wait, in 2 days you’re gonna come on here whining like a 7 year old girl about that evil cold you caught which will keep you out of the gym for 3 weeks [quote] I got dropped off at the bottom of this neighborhood near my house and the walk back was about 2 miles uphill. I get lean? :)[/quote] ← No, I lied about morning cardio. I just told you about it so you would go out in the cold and… Catch a cold. Hahahahaha!

3451

[quote]josh86 wrote:
Yesterday’s Legs

Leg Press:

895x9 (this is maxed weight I can put on + a 40 lb. dumbbell on top), 625x20

*895x9 was the most intense, hardest I’ve ever pushed myself on a leg lift. I mean I really brought that last rep down low and grinded it out, HARD! I grunted sooo fuckin hard my throat hurt and I gave myself a headache. Friend was watching and said pretty much everyone in the weight room was staring. Cheers for me!

Lying Leg Curl:

130x12, 5, 4 (21 RP)

*YAY! I can finally do leg curls again! Lost a bit of strength after not being able to do em for 4 weeks, but I’ll be back!

During shoulder rehab stuff I decided that the following day it just still wouldn’t be ready for heavy pressing. So out of desperation I decided to see if I could do Pec-deck without any shoulder pain and I could! So I did 1 all out set of Pec-deck.

At least I have an exercise I can do now to maintain my chest mass while the shoulder heals…gotta see if there’s any shoulder exercises that don’t hurt next.[/quote]

josh, what angle do you do leg presses on?

3452

[quote]josh86 wrote:
Yesterday’s Legs

Leg Press:

895x9 (this is maxed weight I can put on + a 40 lb. dumbbell on top), 625x20
[/quote]

j86 - very nice leg work.

3453

[quote]Vegg wrote:
Cephalic_Carnage wrote:
You rack the weight/ get off the bar after each failure-point, take 12-15 deep breaths (yeah right, like anyone takes any less than 15… You can walk around the gym if you want) and then take get back to the machine/pullup-station/whatever.

Ah ok.

Btw, my brother started DC the other day. Now I want to. :frowning:

Anyway, chest today:

Decline Bench
Barx20
135lbsx10
185lbsx6
205lbsx4
225lbsx8

Incline Dumbbell
55lbsx8
75lbsx6
90lbsx5*
*Severely messed up my setup… Crappiest set ever.

Pec Deck
205lbsx8
255lbsx6
Stack+10lbsx10+4+3 (17 RP)

So today I was demonstrating how to do a clean grip front squat and there was an intense pain in my wrist. I checked it out and there’s a crazy raised lump in the middle of it… No pain at all right now but the lump is still there… Feels like bone too. WTF? At least it didn’t affect my workout.

I’m also wondering why my bench is so weak… I’m pretty sure my chest isn’t the weak point since it’s my most prominent feature, and I can stack(at least) any pec deck I’ve used for plenty of reps. My triceps can’t be to blame either since my close grip is almost the same as my normal grip.
I would assume it’s my shoulders, except I pretty much take them completely out of the lift so that I can’t feel them working at all.

Definitely frustrating.

Oh yeah, and apparently I weigh 211lbs now. Goddammit, none of my clothes fit anymore… [/quote]

Where do you stall on your bench (if we’re talking rep work then you just need to put in the time and actually keep getting better for reps instead of complaining that you’re weak… )

Get that lump checked out. I have no idea what it could be, haven’t encountered that before.
Is it any other color than that of your skin?
Either way, go to the doc.

3454

[quote]LiveFromThe781 wrote:
so im trying out a layout CC provided for me, well not sure if it went 100% to his suggestions but anyway

Chest,Bis,Tris

H.S. Bench
3 plates x7
2 1/4th x7 (drop set)-2 plates x2

Inc DB Bench 75x11

Pinwheel Curls 60’s x7 or 8, didnt keep count

Bent Over Tricep Exts
204(whole stack) x9

Tricep Pressdowns
156x10

Lying Curls 84x8

my arms had a good pump going but my chest didnt so i wanted to get a pump before i left

Decline BB 135x17[/quote]

Any chance that your pressing form/setup isn’t really all that ideal? (if you can’t get a pump from pressing?). You could just throw the pec-deck in after your two presses for some pumping. And make sure you really have your sternum as high as you can, delts back blabla the whole deal on all chest exercises (even the pec deck).

And am I seeing a lack of pressing in that tri routine, someone is being a nancy here (c’mon guys, let’s all get on live’s nerves so that he stops being a nancy with his triceps) ;D

3455

[quote]crod266 wrote:
josh86 wrote:
Yesterday’s Legs

Leg Press:

895x9 (this is maxed weight I can put on + a 40 lb. dumbbell on top), 625x20

*895x9 was the most intense, hardest I’ve ever pushed myself on a leg lift. I mean I really brought that last rep down low and grinded it out, HARD! I grunted sooo fuckin hard my throat hurt and I gave myself a headache. Friend was watching and said pretty much everyone in the weight room was staring. Cheers for me!

Lying Leg Curl:

130x12, 5, 4 (21 RP)

*YAY! I can finally do leg curls again! Lost a bit of strength after not being able to do em for 4 weeks, but I’ll be back!

During shoulder rehab stuff I decided that the following day it just still wouldn’t be ready for heavy pressing. So out of desperation I decided to see if I could do Pec-deck without any shoulder pain and I could! So I did 1 all out set of Pec-deck.

At least I have an exercise I can do now to maintain my chest mass while the shoulder heals…gotta see if there’s any shoulder exercises that don’t hurt next.

josh, what angle do you do leg presses on?[/quote]

Pretty sure its 45 degree…

If you want to see the actual leg press machine I use you can go to Youtube and search “515 hack squat” it will pull up a video of me doing 515 lb. hack squats for 7 reps. The leg press I use is located right next to that Hack Squat machine I’m using in the video.

3456

[quote]Cephalic_Carnage wrote:
bugeishaAD wrote:
Did my first day of fasted morning cardio this morning. I’m sure I somehow did it wrong… because I always manage to mess up something easy. Am I allowed to drink water (a little) beforehand? ← NO!!! You totally ruined the effect!

Fat-burners (if you have any), Green Tea, water before your session is all good. Wouldn’t want you to fall over from dehydration or something.

It was pretty chilly so I felt all hardcore. ← Just wait, in 2 days you’re gonna come on here whining like a 7 year old girl about that evil cold you caught which will keep you out of the gym for 3 weeks I got dropped off at the bottom of this neighborhood near my house and the walk back was about 2 miles uphill. I get lean? :slight_smile: ← No, I lied about morning cardio. I just told you about it so you would go out in the cold and… Catch a cold. Hahahahaha!

[/quote]

Hahahah! CC got me to LOL again!

Bug how early did you go? My morning cardio starts at 5:20 AM, now that’s hardcore! But I bundle up pretty good, thick sweatpants, thermal, thick sweater, and for Christmas my mom got me a face mask that covers everything but my eyes. I stay nice and warm! =)

3457

[quote]josh86 wrote:
Cephalic_Carnage wrote:
bugeishaAD wrote:
Did my first day of fasted morning cardio this morning. I’m sure I somehow did it wrong… because I always manage to mess up something easy. Am I allowed to drink water (a little) beforehand? ← NO!!! You totally ruined the effect!

Fat-burners (if you have any), Green Tea, water before your session is all good. Wouldn’t want you to fall over from dehydration or something.

It was pretty chilly so I felt all hardcore. ← Just wait, in 2 days you’re gonna come on here whining like a 7 year old girl about that evil cold you caught which will keep you out of the gym for 3 weeks I got dropped off at the bottom of this neighborhood near my house and the walk back was about 2 miles uphill.

I get lean? :slight_smile: ← No, I lied about morning cardio. I just told you about it so you would go out in the cold and… Catch a cold. Hahahahaha!

Hahahah! CC got me to LOL again!

Bug how early did you go? My morning cardio starts at 5:20 AM, now that’s hardcore! But I bundle up pretty good, thick sweatpants, thermal, thick sweater, and for Christmas my mom got me a face mask that covers everything but my eyes. I stay nice and warm! =)[/quote]

I’d also suggest that you wear a turban to stay even warmer.

Would make the guys with the sun-glasses and suits following you around the neighborhood in their black mercedes’ feel appreciated.

3458

Hahahahah you goofy fucks.

I won’t catch a cold – I have a pretty ruthless immune system (knock on wood…) and rarely get sick especially from shit like the weather. Pff. But like Josh, I also bundled up pretty good.

Once I’m going though, I feel great. On days I work I will be doing my cardio at around 8:30, and on the weekend, maybe 10.

Live, how do I have the biggest numbers? When h4m still lifted… (ahhaha), josh, some others have numbers better than mine.

Chest+tri today, gonna warm up light and see how my chest is feeling. If I can’t find an exercise to do without any pec or shoulder discomfort I’ll do some rehab work, some tri work, and calves and cardio.

3459

Damn, you guys make me chuckle. Let’s see, Bug lives in Texas, Josh lives in California and you two are talking about being “hardcore” doing cardio in the “chilly” morning air. lol

I’ll give you props (I hate saying that) for doing morning cardio, but let’s cut out the hardcore talk when it comes to it being cold outside.

For New Years we went to a friend’s house and grilled out for dinner. It
was -1, I wasn’t wearing gloves. haha

3460

Josh - Nice work on the hack squats. It’s nice to see someone else rockin’ the Vibram KSO’s in the gym. Man those things look goofy! lol But damn are they comfortable.