Brotherhood of Iron 2.0

Training Bodybuilding
721

[quote]bugeishaAD wrote:

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?

[/quote]

The only thing I’m really having trouble deciding on is whether I want to hit deadlifts on my leg day or my back day.

Keep in mind this is mainly due to the fact that I lift at home with limited equipment so my selection of exercises is less than it would be if I were lifting at a commercial gym.

If I decide to hit the deadlifts on back day I may switch the off day from thursday to wednesday to give an extra day of rest to my lower back and hams.

722

[quote]josh86 wrote:
bugeishaAD wrote:

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?

The only thing I’m really having trouble deciding on is whether I want to hit deadlifts on my leg day or my back day.

Keep in mind this is mainly due to the fact that I lift at home with limited equipment so my selection of exercises is less than it would be if I were lifting at a commercial gym.

If I decide to hit the deadlifts on back day I may switch the off day from thursday to wednesday to give an extra day of rest to my lower back and hams.[/quote]

Personally I think you should hit deadlifts on back day, so you can give both squats and deads 100%. I like your idea of switching up the off day to wednesday if you do it that way; assuming you recover similarly to me, it’ll probably work out great for you.

723

Sumo DL
135 X 3
155 X 3
175 X 3
205 X 3
225 X 3
245 X 3
275 X 3

Single Leg Squats
25’s x 10
35’s x 10
35’s x 10

DB RDL’s
35’s x 10
50’s x 10
50’s x 10

724

How’d the form on the sumos go xb?

725

[quote]hungry4more wrote:
How’d the form on the sumos go xb?[/quote]

To tell ya the truth I think these are easier then conventional from a technique stand point. My back stays in a more neutral position I think at least, but on the flip side I have to watch my groin/adductors and make sure I don’t mess them up.

I took a vid of em, but wasn’t going to post it because they dont look right. But since you asked I’ll post it. I need to get my hips lower at the start of the lift I know that much, and keep my shoulders behind the bar.

And I’ll be doing these with straps eventually because I take a fairly narrow grip on the bar, where there happens to not be any knurling.

726

Nice job; I’m not an expert on sumo pulling, but I’ve seen my fair share. I think a lot of it honestly is just your build.

Today’s DE squat plus other stuff went like this:

Speed Squats:
125x5
200x2/2/2/2/2/2/2/2/2/2

GMs:
215x5/5/5

Various ab work

Definitely could use the speed work on squats, it felt good and needed. I’m out to eat some chicken, later guys.

727

So I thought i was going to be bartending today, but it fell through, and with it being such a nice day, i grabbed the iPod and a gallon of water and headed out to the local State Park and went for a 14 mile hike.

note to the BOI, about 7 miles in, I realized that this might not have been the best idea the day after dead lifting, but i guess i can call it active recovery, because the ache that was in my legs and lower back was pretty much gone by the time i finished up.

It was a nice little afternoon, I wanted to take advantage of this park before i move to cincy and don’t get a chance to do this kind of thing.

And don’t worry, there is no chance of me turning into one of those endurance athletes, this is once a summer thing for me.

Be back monday with a workout, gyms closed on sunday. Now im gonna go eat, dont want to go losing any weight, and i think ive earned my carbs today.

728

[quote]hungry4more wrote:
Nice job; I’m not an expert on sumo pulling, but I’ve seen my fair share. I think a lot of it honestly is just your build.
[/quote]

Do you think I should keep them around?
My PR on them is 295 x 1 and that was like 2 years ago. I think I can get that up to 315 x 3 within a month.

Monday I will be lifting with my PL buddy and my goal for that workout is to get 200x3 on bench.

Going into my workouts with a ‘set’ goal in mind makes it easier for me to get in the right frame of mind, so we will see what happens.

Tuesday I’ll be doing sprints and sled work.

729

Good call going into each workout with a set goal. I find I do best like that also, I have 1 lift each workout generally where I have a set in stone goal. If I make or exceed it, it makes the workout good. If I fail, I beat myself up until I accomplish it.

I think you should stick with the sumos for a while, maybe widen the grip a bit so you aren’t grabbing the smooth part.

730

sorry guys been away from the comp for a few days…here’s a run-down on what I did…oh and as far as pulling sumo goes, I think its for fat boys and suited lifters only…I much prefer conventional style pulling…and you’ll notice most strong deadlifters and world record holders do the same…sumo is for guys with huge benches and squats and sorry deadlifts IMO…but thats just MY opinion

08/20/08

SQUATS-
135x30
225x50

LEG PRESS-
685x50

HACK SQUAT-
245x30
245x20
695x5

LYING LEG CURLS-
12 platesx12
16 platesx10

ONE LEGGED SEATED LEG CURLS-
60 poundsx10

STANDING BARBELL CALF RAISES-
405x20
495x15

SEATED CALF RAISES-
315x25

08/21/08

STANDING MILITARY PRESSES-
135x15
135x15
185x12

SEATED ARNOLD PRESS-
100sx8

STANDING DB SIDE LATERALS-
75sx12

BB SHRUGS-
495x12
behind the back
405x12
DB SHRUGS-
150sx20

TRICEP PRESSDOWNS-
10 platesx20
15 platesx15
20 platesx12

SEATED NAUTILUS DIPS-
300(the stack)x20

TRI-CEP KICKBACKS-
50sx12
50sx10

REVERSE GRIP PRESSDOWNS-
20 platesx20

SEATED REVERSE GRIP ONE~ ARMED PRESSDOWNS-
we did one arm for 10 reps then immeadiately did the other, back and forth no rest until we couldn�??t do ten anymore
5 platesx10 for 5 sets then a set of 8

08/22/08

WIDE GRIP PULL-UPS-
bw(230)x20
x15
x15

BEHIND THE NECK PULLDOWNS-
225x15
385x12

BENT OVER BB ROWS-
315x12
405x12

HAMMER STRENGTH HIGH ROWS-
495x10+2 forced reps

SEATED WIDE GRIP ROWS-
20 platesx15

REVERSE PEC DEC FLYES-
80x28

REVERSE CABLE CROSSOVERS-
6 plates a sidex15

STANDING CAMBERED BAR CURLS-
65x15
115x15
165x12

CLAIREMONT CURLS-
50sx12

SEATED ONE ARM CABLE CONCENTRATION CURLS-
same as the triceps ten a side till I couldn�??t do ten anymore, no rest
5 platesx10 for 6 sets then 1 set of 9

there all caught up

731

[quote]underthestar wrote:

08/20/08

SQUATS-
135x30
225x50

LEG PRESS-
685x50
[/quote]

How many buckets did you need after that ? Or did you go hug the toilet instead :wink:

I’m looking forward to see you dethrone Tom Platz.

732

I know seriously. Madness.

733

Pull 1 today.

Deadlift:

315x1
335x1
355x1
365x1
385x2

Chinup:

BWx15
25x12
25x8
25x9

Chest-supported HS Row (1arm at a time, reps are per side, weight is per side):

2plates x12
3plates x15
3plates+25 x12
4plates x10

Pinwheel Curl (reps per arm):

30x15
45x15
50x10
50x10

734

Legs

DB Calf raise
35x15²,12²,12²

A1.Reverse Lunge
35²x10,10,9…per leg
A2.Lying Leg Curl
70x12,90x10,95x8

BB Front Squat
135x5,205x3,215x3,3,3,220x3,3,225x3,3,2

BB Back Squat
185x10+5+5…My goal is 20 reps but I ended up rest pausing the last ten after 15 deep breadths each.

735

Just got home from Mexico City. I have tons of family there and had a great time. However, during dinner on my last night in Acapulco, I think I ate some bad shrimp or fish because I got REALLY REALLY sick yesterday.

Woke up 2 nights ago at 4:30 and puked my brains out… like, violent, violent vomiting. Got like 2 hours of sleep. Yesterday I had to wear a suit all day and see family and there were like 150 people I had to meet and greet.

Felt terrible but I manned up and ended up enjoying myself despite my physical condition. I don’t think anyone could tell except my immediate fam. Went back to the hotel room at like 3 PM and felt miserable, talked to a doc in the family, got antibiotics, and spent the rest of the day in bed, didn’t eat anything till 11 PM.

Felt fine this morning, just got home, weighed myself. 209. I look really tan but I’m really flat and I look skinny it’s weird. But it’ll come back.

Gonna hit legs tomorrow, but probably pretty light.

Cheers boys, good to read your updates. :slight_smile:

736

aye welcome back bug!

and thanks for the Tom Platz comparison!! I wish though…I have the most stubborn legs in the world…strong as fuck but just don’t like to grow…and I did the high reps as sort of an ego check…I was getting caught up in using high weights and wanted to force myself to be humbled…and I was because 225 on a hack squats is GAY!!!

08/24/08

BENCH PRESS-
135x10
225x10
315x10
405x6

INCLINE PRESS-
135x15
315x12

INCLINE DB FLYES-
100sx10

NAUTILUS 50*SHOULDER/CHEST FLYES-
180x12
200x12

CABLE CROSSOVERS-
12 plates a sidex15

737

getting back in this bitch right here

been cutting for 6-8 weeks now, massive difference in my physique and I’m getting pretty close to what I want to achieve, abs. I have gone for a low carb approach, pretty much meats, green vegies, protein shakes, nuts thats been the majority of my diet. This week I’m attempting too add in some fruit in the morning and other vegies and gauge how that goes.

cardio is x7 a week, and shin splints are a straight out cunt but I’m just gritting my teeth and thinking about the end product.

my stomach is starting to have the abs show through but my love handles arent dissapearing.

my shoulders have been having physio work for the past 6 weeks, they’re not really worse but I’m taking some time out on the flat bench as tonight has been the last straw

only thing worth mentioning from tonights session is
squats(realized my legs needs to be hammered atleast 2 times a week as they are pitiful)

60kgx8
90kgx8
100kgx8
105kgx8
105kgx5
105kgx1(had enough by this point)

my goal is too get that sumbitch up to 3 plates a side.

i kinda left for awhile but now I’m back, and don’t worry i continued to read this thread

sorry for the long post, but its time to get get get it as shawty lo would say

738

Welcome back, Bug! Sucks about the puking. I had a similar experience on a trip to Egypt that resulted in my shitting my pants in LaGuardia airport on the return flight (long, embarrassing, nasty story).

I had a nice deadlift session yesterday morning. Lots of folks go to church on Sunday morning. I’m not all that religious, but I sure do enjoy going to the gym on Sunday morning. It gives me piece of mind and a good start to the week.

I had to use straps on the dealift b/c the bar was so old and worn, there was almost no knurling left. Sucker was slippery as fuck - sliding out of my hands at 275.

Deadlift
275 x3
295 x5
315 x4
335 x3
365 x3 (PR)

Good Mornings
135 x10
155 x8
155 x8

Lying Leg Curl
7 plates x8
8 plates x8
9 plates x9

That 365 deadlift felt awesome. The third rep barely got done, but form was good, just slow and I got stuck for a second right at the knee. 405 is right around the corner!!

739

Thanks for the welcome guys. Speaking of shitting your pants, now some nasty diarrhea has kicked in and I couldn’t sleep for shit (no pun intented, ha ha ha) last night… Moving into my new apartment today. Ahhh!!! Diarrhea sucks btw. I feel like I weigh 150 again.

BTW, out of curiosity, how tall are all you guys?

740

I’m 5’-9.5"