Brotherhood of Iron 2.0

Training Bodybuilding
341

[quote]hungry4more wrote:
I’ll be pulling raw if anyone’s concerned…when I bought my equipment, I decided against buying a belt so I don’t even have the option.

Josh, nice job on the benching. Mine’s right around your’s, I’m having a rough time bringing it up. That’s why I love my deadlifting haha. [/quote]

Its sad that bench is there isn’t it? Considering my squat is barely 2 reps better at the same weight, and I maybe could have gotten 3 at 275 on the bench, lol. I need to experiment some more with squat form and really find what stance is best for me, I’d like to stay narrower but I have flexibility issues being able to go super deep in a narrow stance (back feels like its going to round when I go too deep).

You and me both love pulling the deadlifts though man, its my favorite lift by far. I wish I could pull heavy more often haha.

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[quote]dre wrote:
hungry4more wrote:
I’ll be pulling raw if anyone’s concerned…when I bought my equipment, I decided against buying a belt so I don’t even have the option.

Josh, nice job on the benching. Mine’s right around your’s, I’m having a rough time bringing it up. That’s why I love my deadlifting haha.

I always thought that belts were allowed in raw comps. Just did some quick googling and everything I found says that yes, belts are allowed in raw comps.[/quote]

Oh you’re right about raw standards, idk if other people are pulling with belts. Besides, I think it’s just me and bush competing with each other. If he wants to use a belt, fine. Just a personal decision, nothing more.

And Josh, I find a slightly wider than shoulder stance works best for me overall. When I go narrow, like you my back rounds when I go deep. I don’t like going too wide, because then I wouldn’t get much stimulation for my quads from squatting. Seeing that’s all I’m doing for quads currently…I don’t see that going well. I also squat barefoot fwiw.

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I squat barefoot too, even though I lift at a commercial gym. I’m in good with a lot of the people that work there so no one hassles me. I leave my socks on though of course. I’m squatting today, so I’m gunna stay real light and mess around with stance before I start doing any working sets. I took the day off work today so maybe Ill work on stretching my hammies and such throughout the day to help with my flexibility.

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I have never really used a belt. I used one one time when squatting and I guess there was a slight difference? But I don’t own one so I’m all raw as well. It’s pretty interesting how many of us are very similar lifting stats wise. I look forward to seeing where we all are in a year or 2.

Thanks on the kudos whoever gave them. I was pretty stoked about my pulling. H4M, we’ll have to find a new number to race to… 515 maybe? 5 plates and a 10 on each side. Seems fair.

Also, I posted some new pictures taken this morning on my profile. The lighting washes out any semblance of detail from the photos but it was my best option. Looking back, I can definitely now see I have gained some fat, but I still don’t look too terrible I don’t think. I also put a couple relaxed shots from last year as a comparison… definitely have thickened up quite a bit, but I didn’t realize I almost had abs back then! Damn. Oh well.

Also, the pics really show me how much of a weakness my arms are. I’ve been working to correct this as you guys know. Oh well, in due time!!

Off day today :frowning:

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[quote]hungry4more wrote:
dre wrote:
hungry4more wrote:
I’ll be pulling raw if anyone’s concerned…when I bought my equipment, I decided against buying a belt so I don’t even have the option.

Josh, nice job on the benching. Mine’s right around your’s, I’m having a rough time bringing it up. That’s why I love my deadlifting haha.

I always thought that belts were allowed in raw comps. Just did some quick googling and everything I found says that yes, belts are allowed in raw comps.

Oh you’re right about raw standards, idk if other people are pulling with belts. Besides, I think it’s just me and bush competing with each other. If he wants to use a belt, fine. Just a personal decision, nothing more.

And Josh, I find a slightly wider than shoulder stance works best for me overall. When I go narrow, like you my back rounds when I go deep. I don’t like going too wide, because then I wouldn’t get much stimulation for my quads from squatting. Seeing that’s all I’m doing for quads currently…I don’t see that going well. I also squat barefoot fwiw.[/quote]

I was mainly looking up if belts were allowed in raw comps for my own knowledge. Just wanted to pass it along though. And I agree, it’s an individual preference if you want to use a belt or not.

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I haven’t used a belt since high school. Funny how things change over time. Back then, if the coach saw you squatting (even light, warm-up sets) without a belt, he would bite your head off. Now, the prevailing school of thought is to ditch the belt and build core strength to avoid injury. I just never liked the belt, so I don’t use one now.

Oh, I also lifted today.

Jump Rope - 2 x 90s
Inch worm - 2x10reps
Donkey calf raise - 2x25 w/1 plate
DB Dorsiflexion - 2 x 25 (15#DB/20#DB)
Bent-Over BB Row (underhand grip) - 5x4 @ 185lbs.
Front Squat - 5x4 @ 185lbs.
45-degree Incline DB press - 5x4 - 65’s/70’s/70’s/70’s (2 reps only)/65’s
Step up - 5x4 - 40# db’s
BB Mil press 2 x15 - 15 reps @ 65#/ 10 strict, 5 cheat @ 75#

60sec. rest between sets. Whole session took just under an hour.

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Day 1B July 23, 2008
Incline seated db curls 40s 7x3x3 (13)
Db hammer curls 40sx12ss
Leg press calf raise 2ps/side x12
Sumo leg press 8ps/side x12
Hack squats 2ps+25/side x11 1p+35 x20

Good session. Bi’s were a little too heavy. Legs a little too light.

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Check it out.

349

So I knew I would have to change my routine up quite a bit when I start training at home in the next week or so but I think Im going to be starting it next week regardless.

I think the heavy rack pulls monday, heavy squats wednesday, and heavy deadlifts friday is taking its toll…not on my lower back but on overall too much volume and causing me to feel run-down. That and my glutes seemed to fatigue super fast today and I failed my 4th squat rep at 275, which means I did worse today than last week.

However last week was very wide stance and today’s was closer stance (just a bit wider than shoulder width). I attribute it mostly to overall too much volume and my glutes getting hit hard too often (I’m glute-dominant on leg lifts).

350

[quote]xb-C wrote:
Check it out.

nice front squatting man!

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edit: I think I’m going to have to start dirtying up the diet a bit to gain some fuckin weight. Just weighed in (every wednesday morning) and I’m fuckin 187 still - and I ate easily 4500-5000cal a day, every day.

Josh, I am in the same boat as you. I have been taking in on average high 4,000s or low 5,000s kcals for the past few months and I have been actually getting LEANER. I am making sure to take in a big cheat meal once a week, plus allowing more small cheats during the week (frozen yogurt, shit like that).

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[quote]josh86 wrote:
xb-C wrote:
Check it out.

nice front squatting man![/quote]

Thanks man.
I’m going to start training it more to see where I can get it.
225 is my immediate goal, but I’d like to get 300 by this time next year.

353

Quad dominant legs today. Like I said I was feeling a bit rundown and overtrained (too much heavy stuff hitting my posterior chain - heavy rack pulls monday, heavy squats wed, heavy deadlifts friday).

Going to have to switch my routine up, thinking a push/pull every other day to allow adequate recovery, that’s what I had in mind for when I start training at home in a couple weeks anyway.

Squat:

BW x 20
135 x 5
185 x 5
225 x 5
275 x 3
275 x fail
135 x 20

Hack Squat (plates per side):

2plates x 12
2plates x 12
2plates x 20

Leg Extension:

160 x 12
160 x 14
160 x 16, 9, 6 (rest pause)
*Then extreme stretching for the quads.

Finished up with wrist curls and extreme stretching for the forearm belly.

Easy E - yeah its frustrating kind of isnt it? Im sure most people would be thrilled to eat that much and not gain weight though, lol.

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buge you definitely thickened up judging from your pics, but you have impressive strength, and clearly a good base, so I wouldn’t worry too much about the bf, as long as it doesn’t go crazy higher. I’m definitely in the race to 515, or 525 if you wanna raise it a little. Just don’t injure yourself, and I’ll work as close as possible to injuring myself without quite doing it to try and win this also.

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So, here is my crazy ass day.

Wake at 5:00 am

HOT-ROX at 5:15

Chest/Back workout from 6:00-6:45 am

co-host local radio show 7:00-9:00 am

3:00 - ? - put the finishing touches on a play that im in, that will run for the next three weeks, hey, its a paying acting gig and i get a steak dinner every night after the show.

hopefully there will be a nap in there at some point as well.

–JB

356

Short leg session last night. Did some close stance low box squats followed by some GHRs. I cut the session short last night because I could barely lift my legs and my low back was dead. I haven’t trained legs in a long time so I didn’t want to kill myself right away.

Went home and had an awesome pw shake. Raw milk, raw honey, natty pb, vanilla and two raw eggs, 2 scoops protein and 1 scoop creatine. Does a body good.

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Chest and Back session.

Damn, i might wanna look into lifting earlier more often, i felt very strong this morning.

1.Wide Grip Chins - 12/10/8/8/6/6

2.Bench press -
135x8
185x8
225x8
245x6
275x4
295x3

3.Bent over rows - 225 x 6/8/8/6

4a. Machine chest press - Stack x 10/9/7
4b. Seated face pull - 3x12 @ 120

Comments: doesnt look like much, but i managed to move a little weight around today.

Hadnt done bent over rows in a while, so i was happy to finally be rowing 2 plates a side.

Bench felt good considering i hadnt done it in a while. Once i move here in a couple weeks ill be able to to start DB bench again, my db’s only go up to 80, and i can crank those out for 15 if im fresh, and i would rather watch paint dry then do working sets above 8, so bring on the 120 lb DB’s, i wanna destroy em.

Face pulls… um, hadnt done them in a while, i guess i should do them more often to keep the shoulders healthy, and who doesnt like big traps.

Just got done with the radio show, got to talk about my yankees for a while, so that always makes me happy.

Time for a nap, then a monster 2nd breakfast around noon.

Have a good day men, ill check back later.

358

Ok, let’s try this again. Had a good leg session last night. Cut it short though because my legs and lower back were fried pretty quick because I haven’t trained legs in quite some time. Didn’t want to push myself too hard and too soon.

ME Squat day
close stand low box squats, work up to 5x5
225 x 5 for the 5 works sets

GHRs
10, 10, 10

that’s it, short and sweet and i was sweatin’ my ass off. went home and made a great pw shake.

raw milk, raw honey, natty pb, two raw eggs, two scoops protein, 1 scoop creatine & vanilla

it was good but needed some more flavor. next time i’ll add some cinnamon or something.

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TEST

360

I’d like to go lift today, but I have an issue. I’m coming down with a stupid cold. It started yesterday and my workout was about 90% as a result. I feel about 85% of my normal self right now, but feel like I am only getting worse. The question here is, do I go hit the gym now and get in a decent workout or try to rest up today and go tomorrow, risking the possibility of actually feeling worse and having a crappier workout or no workout tomorrow? Or will lifting today break me down and make me feel shittier tomorrow than if I rest?

THIS SUCKS ASS! I haven’t been sick in the least for 8 months - not a sneeze or a sniffle. I hate being sick AAAAARRRRGGGGHHHHHH