Brotherhood of Iron 2.0

Training Bodybuilding
3481

[quote]dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Vegg wrote:
Cephalic_Carnage wrote:
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.

I stall just below 90 degrees, and I’m just weak in general at bench. (max is around 255…) I would expect it to be in the 295-315 range judging from everything else.

I’m 99% sure the wrist lump is this a ganglion cyst, and I just didn’t notice it before. There’s no pain or discoloration whatsoever.

I stall around the same spot. Coming off my chest. For instance yesterday, when I tried 315, about two or three inches of my chest I stalled, once the spotter got the bar moving a bit, I was able to finish once my triceps kicked in. I think that’s how it is for most raw benchers. Wearing a bench shirt gives you that pop off the chest.

My bench was stuck around 275-285 for quite some time. I’ve finally broke through that plateau. I didn’t do anything special for it. Just tried to eat more and keep working at the pressing movements. Instead of squats and milk man you need to focus on bench and milk. lol

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?[/quote]

No, DB bench (sry).

3482

how far do you guys usually run for? and is it just like a jog?

3483

Todays workout was my first since right before christmas. Oh God I’ve gotten weak. The good thing is my numbers will take major leaps ahead if I just keep eating and lifting intensively enough.

I still feel that shoulder a little bit (not not when pushing/pulling the weights, just when carrying/racking them in awkward positions), wondering if I should ask to get an MRI to make sure everything is safe and sound.

DB Incline Bench 55lb x 15
DB Shoulder Press 45lb x 10
Smith RGBs 65lb x 9+4+2 RP
V-Handle pulldowns 150lb x 9+4+2 RP
BB Rows 130lb x 8 + 110lb x 16

Not my best workout, as I had a little trouble figuring out what I could lift after the holidays. I guess most lifts will be up 50% within a pretty limited time, so I aint mad.

I fell instantly in love with the SRGBs, never done them “correctly” before (pressing towards the feet, etc…). Definitely gonna use them more.

3484

[quote]Cephalic_Carnage wrote:
dre wrote:

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?

No, DB bench (sry).
[/quote]

Well, yesterday my DB bench was the following:

65x10
75x10
80x8
85x6
90x4

3485

[quote]crod266 wrote:
how far do you guys usually run for? and is it just like a jog?[/quote]

I don’t run anymore, if I do ANY cardio it’s walking on a treadmil, stairmaster, or bike.

I have nothing against running for the avg fitness person but I don’t see any really massive bodybuilders running for cardio…I’d rather blow a knee out from squatting massive weights than jogging lol… and I also believe running to be a muscle wasting form of cardio that is worse than the rest.

imho tho…

DG

3486

[quote]dre wrote:
Cephalic_Carnage wrote:
dre wrote:

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?

No, DB bench (sry).

Well, yesterday my DB bench was the following:

65x10
75x10
80x8
85x6
90x4[/quote]

And your BB bench for 4-8 reps?

(on a side note: you up the weight in very small increments on the last 4 sets, any particular reason for that? Looks almost like you’d be very close to failure on all those)

3487

[quote]Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?

No, DB bench (sry).

Well, yesterday my DB bench was the following:

65x10
75x10
80x8
85x6
90x4

And your BB bench for 4-8 reps?

(on a side note: you up the weight in very small increments on the last 4 sets, any particular reason for that? Looks almost like you’d be very close to failure on all those)

[/quote]

I don’t know. 215-235 maybe.

Yes, the last 3 sets were to failure on DB bench.

3488

DE Upper

DB Bench
25’s x10
50’s x12 elbow started to hurt/ache on these so I stopped short, didn’t want to piss anything away this early in the workout.
25’s x25

Rack Chins ss w/ DB power cleans
BW+25 x10 15’s x10
BW+25 x10 15’s x10
BW+25 x10 15’s x10

I remember reading someone saying they would wear a book bag, and put the weights in the bag then do the rack chins. Well at any rate I did this, wore the book bag front ways, not on my back, and man this was brutal.

DB Side Press
25’s x12/12 each arm
35’s x12/12 each arm

BB Shrugs ss w/ DB Curls
185x10 15’s x10
185x10 25’s x10

Nice pump, pretty good workout. Going to ice the elbow.

3489

[quote]dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?

No, DB bench (sry).

Well, yesterday my DB bench was the following:

65x10
75x10
80x8
85x6
90x4

And your BB bench for 4-8 reps?

(on a side note: you up the weight in very small increments on the last 4 sets, any particular reason for that? Looks almost like you’d be very close to failure on all those)

I don’t know. 225-245 maybe.

Yes, the last 3 sets were to failure on DB bench.[/quote]

Consider doing some of the stuff Powerlifters do to get strong off the chest… I thought DB Bench and overhead work would work well for that, so maybe you just need to hammer that more… (same for Vegg)

How’s your progress been over the last month or two on those DB presses, btw?

3490

[quote]xb-C wrote:
DE Upper

DB Bench
25’s x10
50’s x12 elbow started to hurt/ache on these so I stopped short, didn’t want to piss anything away this early in the workout.
25’s x25

Rack Pull[/quote] You meant rack chins [quote] ss w/ DB power cleans
BW+25 x10 15’s x10
BW+25 x10 15’s x10
BW+25 x10 15’s x10

I remember reading someone saying they would wear a book bag, and put the weights in the bag then do the rack chins. Well at any rate I did this, wore the book bag front ways, not on my back, and man this was brutal.
[/quote] One of the best things for backwidth… As long as you do them right[quote]
DB Side Press [/quote] ? What’s that? [quote]
25’s x12/12 each arm
35’s x12/12 each arm

BB Shrugs ss w/ DB Curls
185x10 15’s x10
185x10 25’s x10

Nice pump, pretty good workout. Going to ice the elbow.[/quote]

Yo, hope your elbow gets better soon.

3491

[quote]Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:

What’s your DB press look like?

You asking me or Vegg?

Both, since you’re suffering from the same sticking point.

Overhead press?

No, DB bench (sry).

Well, yesterday my DB bench was the following:

65x10
75x10
80x8
85x6
90x4

And your BB bench for 4-8 reps?

(on a side note: you up the weight in very small increments on the last 4 sets, any particular reason for that? Looks almost like you’d be very close to failure on all those)

I don’t know. 225-245 maybe.

Yes, the last 3 sets were to failure on DB bench.

Consider doing some of the stuff Powerlifters do to get strong off the chest… I thought DB Bench and overhead work would work well for that, so maybe you just need to hammer that more… (same for Vegg)

How’s your progress been over the last month or two on those DB presses, btw?
[/quote]

I will definitely look into it. My progress over the last month or two has been great. I’m feeling stronger just about every time I step into the gym. I plan on hammering the DB bench and will continue to work the overhead stuff as much as my shoulder allows.

3492

[quote]Cephalic_Carnage wrote:
xb-C wrote:
DE Upper

DB Bench
25’s x10
50’s x12 elbow started to hurt/ache on these so I stopped short, didn’t want to piss anything away this early in the workout.
25’s x25

Rack Pull You meant rack chins ss w/ DB power cleans
BW+25 x10 15’s x10
BW+25 x10 15’s x10
BW+25 x10 15’s x10

I remember reading someone saying they would wear a book bag, and put the weights in the bag then do the rack chins. Well at any rate I did this, wore the book bag front ways, not on my back, and man this was brutal.
One of the best things for backwidth… As long as you do them right
DB Side Press ? What’s that?
25’s x12/12 each arm
35’s x12/12 each arm

BB Shrugs ss w/ DB Curls
185x10 15’s x10
185x10 25’s x10

Nice pump, pretty good workout. Going to ice the elbow.

Yo, hope your elbow gets better soon.
[/quote]

Damn I can’t even post my workouts right.

The side press is a one armed DB press.

3493

[quote]Cephalic_Carnage wrote:
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

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

[/quote]

dude you can say anything you want but fact is when i first started doing the tricep exts that i do i got stretch marks like a week later. ive never gotten stretch marks before that.

i also weighed myself in at 205 even today, i also took a shit and pissed like 3 times before so i know its lean gains…and im exaclty as lean as i was before - if not leaner.

3494

[quote]Dirty Gerdy wrote:
crod266 wrote:
how far do you guys usually run for? and is it just like a jog?

I don’t run anymore, if I do ANY cardio it’s walking on a treadmil, stairmaster, or bike.

I have nothing against running for the avg fitness person but I don’t see any really massive bodybuilders running for cardio…I’d rather blow a knee out from squatting massive weights than jogging lol… and I also believe running to be a muscle wasting form of cardio that is worse than the rest.

imho tho…

DG[/quote]

i got you gerdy, i dont know i havent ran in like 2 years but i will say it does make me feel better overall and i think it does help cardiovascular health in a different way than working out

3495

Rackpulls 425x7

dont know why but i pull one side up faster than the other, or at least set it down that way

Cybex 1-arm Rows

12stacks x9 & 11 (right/left)
x6 & 6

T-bar Row- 4 plates x7

Seated Calf Raise 5 plates x10/ x?
4 plates x12-15

Cybex Rear Delt Flyes

190x9
145x9

H.S. Iso-High Row

3 plates x6 or 8
2 plates x12

3496

[quote]Cephalic_Carnage wrote:
That overhead press is only 66Kg’s for 8-10, it’s bound to progress fast at that stage man :slight_smile: Just drive the numbers up there and also check if you aren’t missing something when it comes to bench form.

Do you do your flyes like sort of a neutral grip press (forearms perpendicular to floor at all times) or like an actual fly (arms almost straight)?

Either way, DB Press numbers? [/quote]

Yeah I know my overhead press sucks but like I said, it’s still proportionally better than my bench.

As for the flys, I’m talking about pec deck flys with arms slightly bend.

DB Incline press was 90lbsx5 last time I did it, but the setup was really messed up. I should be able to hit 90lbsx8ish next time. Definitely weird that my DB Incline is stronger than Dre’s DB flat bench if he’s hitting 300+ for BB bench.

Back

Kind of a crappy workout- I didn’t want to do rackpulls because I’m resting my shoulder, and I didn’t want to do SLDLs because my hamstrings are killing me. I also forgot my straps.

Yates Rows
135lbsx10
225lbsx8
275lbsx12
-decided to see what 300 felt like-
300lbsx10 with a bit of a cheat*

*On the topic of cheating, how strict do you guys do your Yates rows?

Rack Chins
BWx8
+50lbsx9+5+3 (17 RP)

HS Row(weight/side)
45lbsx10
90lbsx6
135lbsx8

May have been a short workout, but I can hardly move right now…

3497

Workout B2

Standing Alternating DB Curls
25²x20
45²x10
55²x6+4+3=13
Gorilla curls
20x10
40x10
60x14
Standing IM2000 calf raise
216x15
236x12
256x10+6+5=21
DB stiff-leg deadlift
55²x10
90²x12…I’m gonna have to swap this for the straight bar to get the proper groove…felt it in my lower back too much
BB front squat
95x10
135x8
185x5
235x5…improved by one…I hoped to do better but the bar was slipping and fucking with my groove
190x10+5+5=20

3498

Why is the BOI broken sometimes and I can’t see any posts? Wierd, hope this posts…

Went in to do chest + tri today. Was a pretty good session. Went light on chest, but it felt better than expected.

Decline bench press

115lbs x 15
135lbs x 15
185lbs x 10
225lbs x 10
245lbs x 10
295lbs x 8

HS Incline

1 pps x 10
2 pps x 6
2 pps + 25 x 8
2 pps x 8
1 pps x 8

*took it easy

Smith RGBP

135lbs x 10
185lbs x 10
225lbs x 10
275lbs x 12 + 6 + 5 (23RP)

*not bad for my first time actually trying on this. I like it a lot.

Oh, and I warmed up with 10 minutes on the bike and finished with 20 minutes on the stairstepper. That motherfucker is hard.

before my post workout meal I took some pictures. It’s been 4 weeks since the start of my diet. I’m weighing about 210 (unsure because the scales at home are fucked up and i’m 211-212 at the gym so its a guess). Some of them I posed really fucked up I think it doesn’t even look like I’m flexing, but I few came out really well (rear lat spread).

I’m hoping now that I’ve introduced cardio starting yesterday and fat burners starting next week, things should start moving along nicely.

3499

You guys should see the video stuntman Mike(cam) posted on Bug’s Facebook.

Its gayer then a Unicorn butt raping a rainbow.

I just came up with that btw.

So, how about I actually post a workout now that I have a working computer.

531’ed with Cam today, did the dead lift workout. He’s strong, like Ox.

Dead lift - (turns out ive got F’ed up form)
255x5
275x5
300x8 (cam, did i get 8 or 7? I was too busy trying not to vomit so i didnt write it down)

Strict DB rows (been a while for these)

100 lbs x 10/10
100 lbs x 15/15

Lat Pulldown -
130 x 8
160 x 8
175 x 8
190 x 11

Never did these until my last two back workouts, just hated them when i started lifting and never really went back to them, maybe it was because as a former chunker I just loved the fact that I could actually do pullups, but anyway these are giving me a wicked awesome pump.

Hyperextension -
1x15 @ 25 lbs.

Comments: Might through in some lat pullovers next week, but at this point I was completely fried, I had just finished my shift before this workout, and all i had had to eat all day was a Jar, yes, a Jar of low carb peanut butter.

I know meal prep is important, and I had my alarm set for 6 so i could cook a few meals before my 8:00 shift, but thanks to Tylenol PM I slept right through the alarm and all the way to 8:20.

Bug, your decline bench is just silly, I havent benched heavy in a while so Im pretty excited to see what I can get with this program, I hit 315 last spring while only benching 1-2 times a month so Im coming for your ass…not the same way Cam is though.

XB, how goes the weight gain ? Where you sitting at right now ?

CC, when are we finally gonna get you to post a workout ? Come on, for inspirations sake.

Dre, 260 huh ? how much of that is baby weight ? Just kidding man, Im genuinely excited for you guys, You’re gonna be a good dad, takes lots of picture and videos, they grow up quick. Nice bench btw.

Josh, Your girlfriend makes me feel funny in my bathing suit area, kind of like when we used to have to climb the rope in gym class. Also, you dont altogether suck at this building muscle thing.

Good to be back men,

–JB

3500

I thought that bathing suite area was for me? You got 8 by the way. I thought you had more in you too.

Deadlift

315x5
335x5
355x7

Kroc Rows
100x20 both sides, went stricter then I normally am on these, but I still wouldn’t call them strict.

Lat pulldowns
145x8
160x8
175x8
190x11

45 hyperextension
25x15

notes: cool workout. I felt possessed by the devil on my last set of deadlifts, I maybe could have gotten to 9, so I think I judge it well on 1-2 reps before failure.

Some hotties in the cardio room too, not surprisingly JB didn’t want to join me for some. He had to run home to his dildos or something he said.

The video on Bugs wall is possibly worthy of oscar performance.

Pretraining meal was 3 double stacks turned into 2 triple stacks and I threw a set of buns. Gotta watch my carbs ya know.