Brotherhood of Iron 2.0

Training Bodybuilding
701

[quote]Cephalic_Carnage wrote:
dre wrote:
Alright, I know I’ve mentioned them before but I just have to talk about my Vibram Five Fingers. They are amazing. If you don’t know what they are, check this out www.vibramfivefingers.com

Now, I hate shoes, absolutely hate them, but obviously we have to wear them. If I could be barefoot all the time I would. Well, now I basically can. With the Vibrams it’s like being barefoot all the time, it’s great. They really help to align my posture and help me to walk, run or whatever correctly. I use to have posterior pain in my right knee when I would walk, well, not anymore.

And that’s not the best thing about them. Training in them is fantastic. I did front squats in them yesterday and my balance has never been better. I was centered, strong, connected with the ground, it was awesome.

I’ve gotten some sh*t about wearing them but it’s really worth it. I know everyone says chucks are where it’s at for lifting but believe me, these blow chucks outta the water.

I’m already thinking about getting the FLOWs so I can wear them in winter.

I think I’ll look into that…
Just how much can they take?[/quote]

What are you going to do in them? I would guess that they would last just as long as a good pair of shoes.

702

[quote]dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Alright, I know I’ve mentioned them before but I just have to talk about my Vibram Five Fingers. They are amazing. If you don’t know what they are, check this out www.vibramfivefingers.com

Now, I hate shoes, absolutely hate them, but obviously we have to wear them. If I could be barefoot all the time I would. Well, now I basically can. With the Vibrams it’s like being barefoot all the time, it’s great. They really help to align my posture and help me to walk, run or whatever correctly. I use to have posterior pain in my right knee when I would walk, well, not anymore.

And that’s not the best thing about them. Training in them is fantastic. I did front squats in them yesterday and my balance has never been better. I was centered, strong, connected with the ground, it was awesome.

I’ve gotten some sh*t about wearing them but it’s really worth it. I know everyone says chucks are where it’s at for lifting but believe me, these blow chucks outta the water.

I’m already thinking about getting the FLOWs so I can wear them in winter.

I think I’ll look into that…
Just how much can they take?

What are you going to do in them? I would guess that they would last just as long as a good pair of shoes.[/quote]

Weight training, mostly, because my shoes kinda suck…
Meaning heavy leg presses, rack pulls, squats and deadlifts and all…

703

[quote]Cephalic_Carnage wrote:
dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Alright, I know I’ve mentioned them before but I just have to talk about my Vibram Five Fingers. They are amazing. If you don’t know what they are, check this out www.vibramfivefingers.com

Now, I hate shoes, absolutely hate them, but obviously we have to wear them. If I could be barefoot all the time I would. Well, now I basically can. With the Vibrams it’s like being barefoot all the time, it’s great. They really help to align my posture and help me to walk, run or whatever correctly. I use to have posterior pain in my right knee when I would walk, well, not anymore.

And that’s not the best thing about them. Training in them is fantastic. I did front squats in them yesterday and my balance has never been better. I was centered, strong, connected with the ground, it was awesome.

I’ve gotten some sh*t about wearing them but it’s really worth it. I know everyone says chucks are where it’s at for lifting but believe me, these blow chucks outta the water.

I’m already thinking about getting the FLOWs so I can wear them in winter.

I think I’ll look into that…
Just how much can they take?

What are you going to do in them? I would guess that they would last just as long as a good pair of shoes.

Weight training, mostly, because my shoes kinda suck…
Meaning heavy leg presses, rack pulls, squats and deadlifts and all…
[/quote]

People are using these to run marathons and run on trails, I would guess that they would hold up to some weight training!

704

Got back in town yesterday morning from a crazy weekend visiting a buddy at Indiana State.

Got hit by a drunk driver 5 minutes after i pulled into town. Luckily i drive a good sized SUV, and he was driving 15 year old cavalier, so all he did was knock off my front bumper, and then he drove off into the grass and drove his car into a bank sign.

So after things finally got squared away with the cops, and i finally got to my buddies apartment, it was one of the few times i can actually say that i needed a drink.

Well, i got back to town yesterday morning, and went and got an upper body workout in.

1A. Standing Millitary Press-
135 x 10
155 x 8
165 x 6
165 x 6
165 x 5

1B. Bent Over Row- forgot my straps,dammit
135 x 10
205 x 8
225 x 6
245 x 5
245 x 4

2A. Weighted Dips -
BW + 100 lbs x 8/8/7/6

2B Chest supported rows - hammer grip
210 lbs x 10
210 lbs x 10
225 lbs x 8
225 lbs x 8

Comments: gonna go get a squat workout in before i head in to bartend a little formal dinner party at the steak house banquet hall, which means ill get to leave with a box full of prime rib at the end of the night, which i always enjoy.

–JB

705

[quote]WS4JB wrote:
Got back in town yesterday morning from a crazy weekend visiting a buddy at Indiana State.

Got hit by a drunk driver 5 minutes after i pulled into town. Luckily i drive a good sized SUV, and he was driving 15 year old cavalier, so all he did was knock off my front bumper, and then he drove off into the grass and drove his car into a bank sign.

So after things finally got squared away with the cops, and i finally got to my buddies apartment, it was one of the few times i can actually say that i needed a drink.

–JB[/quote]

Glad to hear you are alright JB. I might have gone off on the guy if that happened to me.

Not to long ago we had a guy come barreling into a parade route here in town when he was running from the cops. Luckily no one was killed, the cops were able to warn people right before he crashed. I guess by the time the cops go to where he crashed a bunch of guys had pulled him from the car and were about to lay into him. The cops had to basically save him from getting a good beat down.

If I were the cops in that situation I think I would have taken my time getting there. There’s not justice like sweet angry mob justice!

706

Dre, i was looking at those shoes online the other day, my nike frees are on their death bed, and for some reason, the new chucks i bought just dont really do the trick that i would like them to, one of these days i might have to lay down the cash for those.

Went in there and just wanted to move some weight tonight, so i picked a push,a pull, and a hip dominant leg exercise and couple isolation movements and went to town.

1A. Bench Press - 8x3 @ 255 lbs
1B Weighted Chin up - 8x3 @ BW (195) + 45lb

  1. Hang Snatch - 8x3 @ 145

3A. Cable side lateral - 4x6 @ 40 lbs
3B. Standing BB calf raise - 4x6-8 @ 275

Comments: love the snatch, hadnt done it in a while, noticed my forearms and traps arent what they used to be, and ive watched way too much olympic weightlifting recently, so that explains that. Weight wasnt too difficult, should be able to start adding weight to that if i start doing it consistently.

In other news, damn do my calves suck, like, i shouldnt even wear shorts, I either have to wear long pants, or shorts short enough to show my quads, or people are just gonna think i look strange, and really, which option sounds more attractive ?

–JB

707

JB, that sucks about the drunkie. Car damage is never fun, but at least you’re not injured.

dre, thanks for pointing me to the discussion thread on the Destroying Fat article. After reading it, Thib recommends being fat adapted prior to starting the workouts, so I have 8-12 more days before that happens. In the meantime, I’m just going to do some work in the 6-8 rep range. I really enjoying just making up my own workout the other day and applying some of the principles I have picked up on T-Nation. I think I’ll just lay out some basic workout templates for my future use and try them out over the next week and a half.

I’m thinking a little something like this:

4-Day split:

  1. vertical push/vertical pull
  2. Squats/Quads dominant
  3. Horizontal push/horizontal pull
  4. Deadlift/hams dominant

And then add in some isolation work for the arms either after one of the above or on a separate day, depending on my schedule.

708

[quote]jstines wrote:
JB, that sucks about the drunkie. Car damage is never fun, but at least you’re not injured.

dre, thanks for pointing me to the discussion thread on the Destroying Fat article. After reading it, Thib recommends being fat adapted prior to starting the workouts, so I have 8-12 more days before that happens. In the meantime, I’m just going to do some work in the 6-8 rep range. I really enjoying just making up my own workout the other day and applying some of the principles I have picked up on T-Nation. I think I’ll just lay out some basic workout templates for my future use and try them out over the next week and a half.

I’m thinking a little something like this:

4-Day split:

  1. vertical push/vertical pull
  2. Squats/Quads dominant
  3. Horizontal push/horizontal pull
  4. Deadlift/hams dominant

And then add in some isolation work for the arms either after one of the above or on a separate day, depending on my schedule.[/quote]

Glad I could help. Just ate breakfast, 4 egg omlette with cheese, two brats and franks hot sauce. Damn good.

Last night was an off night but I’m back in the gym tonight with a heavy leg day.

709

JB glad you’re ok, I would’ve been plenty pissed at that idiot.

Dre those 5 finger thingies look interesting, maybe someday in the future, maybe.

Today’s ME bench day + the accessory work:

Bench:
125x5
175x4
225x2
255x1
285x1/1/1

Skullcrushers:
120x6/6/6/6 (assuming the EZ curl bar is 10 lbs…I think it is)

Lateral Raises:
32.5x5/5/5/5

Pullups:
45x8/8/8

It was weird but nice not going quite to failure on anything. I actually felt good after the workout, not dead exhausted.

Excited about DE squat then DE bench on Saturday and Sunday.

Keep it up guys.

710

You motherfuckers have inspired me and it showed today on my Quad-dominant session. You guys push some serious weight for higher reps, and I took that shit as a lesson for myself.

I had been stuck at 5-6 reps of 225 on squats, but I found out today, I wasn’t so much physically stuck as mentally.

Squats
225 x5
225 x5
225 x5
225 x5
225 x10

After the 4th set, I said, “Fuck it, let’s leave it all in the squat rack”, so I set the safety pins about 1" below the bottom of my squat (calves touching hamstrings) and just kept pushing. The 9th rep was tough, the 10th almost induced a blackout. I racked that shit and sat down on the floor, right in the squat rack for a couple minutes until the world stopped spinning. It was fucking AWESOME!

Leg press
4 plates x8
6 plates x8
8 plates x8

Leg Extension
8 plates x8
9 plates x10
11 plates x12

Standing calf raise
150 x25
200 x20 (searing pain - had to sit down again LOL)

The last set of each lift was just me throwing out everything I had in the tank. It felt awesome to really push my limits and break through some barriers.

Thank you all for your hard work and leading by example. There aren’t too many big guys in my gym, so you guys are the ones I am learning from and I feel like I took a big step forward today!

711

Had an amazing back workout today, I’m really not used to doing more than 1 or 2 back exercises per session (I used add in a few sets of back training at the end of my olympic lifting sessions). So today was quite a shock, and my numbers towards the end of session were very low lol.

Deadlift (with straps)
135 x 6
225 x 6
275 x 5,3,3,3

Thick-grip chin-ups
bw x 2
bw+10 x 6,3 *moved my grip out on the second set, felt it less in my arms and more in my back
bw x 4

Wide-grip rack pull-ups (with straps)
bw x 8,7,5

DB 1-arm row
60 x 2,8,7,6

Thib’s shoulder savers (crazy upperback exercise)
5 x 12,10

Didn’t push too hard on the deadlifts, kept the descent slow and really squeezed my back the whole way. Tonight I’ve got an olympic lifting session, should be fun.

712

Sooo update from Mexico.

As I write this I am sitting on the balcony of a 1500 sq. ft condo on the 9th story of the “Playa Diamante” facing the Pacific Ocean. Awesome.

I just caught up on the thread. Good stuff guys. JB, glad no one was hurt in the wreck. jstines, good work on squats. Welcome to the BOI Sir Crimson. understhestar, youre a dick for being so strong I hate you. H4M, I look forward to seeing your success on Westside.

They told me at the front when we got here that there was a gym and I was really happy… then I went to check it out… it’s a room with 2 bikes, 2 treadmills, and 2 ellipticals. :frowning:

There isn’t really anyone here where I am either… it feels like we have the beach to ourselves. We are not on Acapulco Bay but just around the corner. Regardless, it’s nice to have a relaxing time and not really do anything, I just wish there were more fine laddiessss walking around.

Today a flock of 5 walked by as I was coming in from a swim and they definitely lingered longer than most passerbys hahaha. Not too many guys that look like they lift that I’ve seen. Anyways, tomorrow I’m off to Mexico City and then I’ll be home Sunday night.

Then I gotta figure out what the hell I’m gonna do for my training! I want to do some bodybuilding split… not sure what though. Any suggestions? Something like chest/back, legs, rest, arms, shoulders, rest, repeat, or something. Ultimately it doesn’t really matter and I look forward to making tweaks till I have something that makes me HY00J.

I’ve rambled enough. I just missed the internet and you guys so much! Hasta luego cabrones!

713

good to hear from ya bug, hows the food down there.

My traps are sore as shit today from those snatches, no wonder all those olympic lifters have traps that start somewhere behind their ears, the shit works.

Just a bit of abs and hitting the heavy bag tonight.

–JB

714

BUG - as soon as I get my ironmaster dumbbells in the next month or two I’ll be switching back to a bodypart split (I usually grow best off these). Plan is as follows:

Monday - Legs
Tuesday - Chest
Wednesday - Back
Thursday - Off
Friday - Shoulders
Saturday - Arms
Sunday - Off

I like lifting 5x per week and I enjoy the ability to totally destroy the muscle in less than 45minutes. Just an idea - that’s what I’ll be doing most likely.

715

That’s kind of how I felt in Florida bug, there were very few people on the beach at any given time. It was sad, especially considering how beautiful it is and how warm the water is.

How long you down there?

Josh I do have a bit of nostalgia for complete body part splits, that’s how I started off.

716

I don’t know what happened, but I am on FIRE this week.

Horizontal Push/Pull

A1. Bench Press
185 x5
185 x5
195 x5
200 x5
205 x4 (New PR) WOOT!

A2. Bent-Over Barbell Row
185 x5
205 x5
205 x5
205 x5
185 x10

B1. Incline DB Bench
55’s x8
60’s x8
70’s x8* (New PR)

B2. Cable Seated Row
144 x8
168 x8
168 x8

C1. Decline DB Flies
30’s x8
35’s x8
35’s x8

C2. Bent Over Rear Delt Raise
10’s x12
15’s x8
15’s x10

I’ve always had a mental roadblock at 200# on the bench press. Looks like that’s gone. 225 for reps, here I come!

717

jb, food is fucking awesome. my cousin has a maid lady and she makes us lunch and snacks and it’s amazing. My parents have been taking us out to really nice restaurants (300 bucks for 4 people ish) and lemme tell you… fine dining is awesome. I do miss my huge portions though I’m sure I’ve lost a few lbs of water,

josh, I like that split and I also enjoy lifting 5 days a week. I think I"ll be giving that a whirl! Any other thoughts?

h4m, I’m here on the beach for another few hours (it’s raining like a motherfucker right now), then off to Mexico City this evening, all day tomorrow, party tomorrow night with my cousins, then flying home Sunday.

718

[quote]jstines wrote:
I don’t know what happened, but I am on FIRE this week.

Horizontal Push/Pull

A1. Bench Press
185 x5
185 x5
195 x5
200 x5
205 x4 (New PR) WOOT!

A2. Bent-Over Barbell Row
185 x5
205 x5
205 x5
205 x5
185 x10

B1. Incline DB Bench
55’s x8
60’s x8
70’s x8* (New PR)

B2. Cable Seated Row
144 x8
168 x8
168 x8

C1. Decline DB Flies
30’s x8
35’s x8
35’s x8

C2. Bent Over Rear Delt Raise
10’s x12
15’s x8
15’s x10

I’ve always had a mental roadblock at 200# on the bench press. Looks like that’s gone. 400+ for reps, here I come!
[/quote]

Corrected that for you.

719

[quote]Cephalic_Carnage wrote:

Corrected that for you.[/quote]

Good point. Mediocrity is for pussies! I’ll get a spotter and push up 225 next week

720

Snatch Grip Dead Lift -
135 x 10
225 x 8
275 x 5
300 x 5
315 x 5
315 x 4

T-Bar rows - 8/8/6/8 @ 3 plates
superset
Seated Shoulder press - 4x6-8 @ 195

BB preacher curl - 4x6 @ 80 lbs
superset
Face pulls - 4x8-10 @ 80 lbs

–JB