Brotherhood of Iron 2.0

Training Bodybuilding
981

Shoulders. Strength is still lower than I’m happy with, but oh well.

(standing) Military press

bar x 20
95lbs x 10
135lbs x 8
155lbs x 6
185lbs x 3
185lbs x 2

Seated DB press

45’s x 12
60’s x 10
80’s x 8/8/8 (easy)

DB lateral raises

27.5’s x 12
35’s x 10

face pulls/Cable lateral raises/cable curls (for fun)

stack x 12/6 plates x 8/6 plates x 10

3 times.

1 set of calves.

Notes:

Some cunt that worked in the gym came in the middle of my 3rd set of facepulls and was like “SIR YOU NEED TO STOP DOING THAT NOW YOU ARE DISTURBING EVERYONE.” I was not sure what she was talking about, then realized, just the movement of the entire stack shook the shitty fucking Cybex machine and the attachments that hung from the other side were banging against the machine, making a noise. I wasn’t out of control or anything. Then some dude came over (small, btw) and was like “yeah man you should do that somewhere else”. I was about to slap the shit out of both of them.

982

Sunday’s Legs

Leg Press:

6plates x20
8plates x20
10plates x23
12plates x15

RDL:

225x16
275x15

Leg Ext.:

170x16
170x18

Leg Curl:

100x20
100x16

*was having a bad bad day (due to like 3 hours of sleep, was up all night doing the deed many times with this new chick I’m dating - totally worth it lol)

Tuesday’s Chest

Flat BB Bench:

135x10
185x5
205x2
245x6 (wasn’t happy with that number)
135x25 (dropset)

Incline BB Bench:

135x10
155x5
175x3
185x9
135x12 (dropset)

Dip:

BWx30
BWx24
BWx18

Pushup:

1 set to failure

*still battling that left elbow/forearm pain, kills me on pressing and some curling movements.

Thursday’s Back

RDL warmups:

135x15
185x10
225x5
275x3

Deadlift:

315x1
355x1
375x1
415x1 +1 fail (got bar to about knee level b4 I decided to drop it due to back feeling like it was rounding out fairly badly)
315x7 (pretty much a dropset bc I was fucking pissed)

Wide-grip Pullup (BW was 203.5)

BWx14
BWx10
BWx7

HS Iso-Lateral Row (weight and reps per side):

3plates x22
3plates x23

*I think I should have had the 415x2, but I setup poorly on first try and didn’t even budge it from the floor. Immediately re-setup and ripped it up for the first rep, then the 2nd one got stuck around knee level and started to feel like back was very rounded so I let it go.

Friday’s Shoulders/Traps

Military Press:

95x15
115x12
145x8
95x12 (dropset)

Bent-over DB Reverse Fly:

35x20
35x17
35x17

DB Side Lateral:

35x15
35x13
35x13

BB Shrug:

225x15 (warmup)
315x25

Saturday’s Arms

Skullcrusher / Pinwheel Curl:

75x20 / 45x15
95x13 / 55x17
95x15 / 70x12

Tricep Pressdown / EZ Bar Curl (bc of my elbow/forearm pain):

150x27 / 70x19
175x18 / 80x14
195x14 / 90x13

Underhand-grip Tricep Pulldown / Reverse-grip EZbar Curl:

100x21 / 70x23
120x19 / 80x18
140x15 / 90x13

I haven’t been posting them on here bc I’ve been pretty damn busy, but I haven’t missed a single lifting session - despite the pain in my left elbow I’m still going at it - but sticking to higher reps for certain exercises.

983

[quote]xb-C wrote:
hungry4more wrote:

Didn’t hit the 315. Unless I can think of a good 3rd exercise to rotate on ME bench day, I’m considering deviating from the program and doing regular bench 2 out of the 3 sessions. One of those sessions I would stick in the 4-8 rep range though, rather than maxing out. Just thinking about it…as usual, any suggestions more than welcome.

Have you been varying your bench movement every 2-3 weeks?

I think you might be making things too hard on yourself. Here are some ideas for ME pressing movements that I can think of off the top of my head.

Regular Bench
Close Grip Bench
Incline
Decline
Military (seated)
Foam Press
Carpet Press
Board press (1-5 board, lots of variety there)
Push Press
Wide Grip Bench
Reverse Grip Bench
Floor press- i think you said you can’t do these though
Fat Bar Press
Cambered Bar Pressing
Bench With chains
Bench with bands
[/quote]

What’s that carpet bench you mentioned?

984

[quote]Kulturkampf wrote:
xb-C wrote:
hungry4more wrote:

Didn’t hit the 315. Unless I can think of a good 3rd exercise to rotate on ME bench day, I’m considering deviating from the program and doing regular bench 2 out of the 3 sessions. One of those sessions I would stick in the 4-8 rep range though, rather than maxing out. Just thinking about it…as usual, any suggestions more than welcome.

Have you been varying your bench movement every 2-3 weeks?

I think you might be making things too hard on yourself. Here are some ideas for ME pressing movements that I can think of off the top of my head.

Regular Bench
Close Grip Bench
Incline
Decline
Military (seated)
Foam Press
Carpet Press
Board press (1-5 board, lots of variety there)
Push Press
Wide Grip Bench
Reverse Grip Bench
Floor press- i think you said you can’t do these though
Fat Bar Press
Cambered Bar Pressing
Bench With chains
Bench with bands

What’s that carpet bench you mentioned?

[/quote]

If memory serves, it’s when you roll up a carpet, put it on your chest, and touch the bar to that when you bench press. A variation of board presses. But I might not be right about this.

985

[quote]Kulturkampf wrote:

What’s that carpet bench you mentioned?

[/quote]

[quote]
hungry4more wrote:

If memory serves, it’s when you roll up a carpet, put it on your chest, and touch the bar to that when you bench press. A variation of board presses. But I might not be right about this. [/quote]

Ya H4M you’re right, it’s supposed to alleviate tension on the shoulders too.

And I found this list of ME pressing movements. Take a look if anyone needs a new idea or wants to train a different exercise.
It’s a big list.

http://www.elitefts.com/documents/max_effort_bench.htm

986

i did PR of 200 bench today! 2 reps. dont laugh, i’ve only been lifting 8 months. felt great!

987

Decline Bench
135 x 5
145 x 5
155 x 5
165 x 5/5
180 x 5 PR

This was all I ended up really doing.

I was doing some DB skulls and my left bi got tweaked somehow so I just called it a day. No point it lifting for PR’s if you injure yourself and can’t lift period.
insta is online now Add to insta’s Reputation Report Post Edit/Delete Message

988

sorry haven’t updated in a while but I’ve been pretty sick with the flu up until halfway through last week which was a good coincidence cause I turned 21 on Wednesday 10/9

did get a session in on friday

squats

60kgx8
80kgx8
100kgx5
110kgx5
120kgx5 PR(my current 1rm is 125kg last time I tested)
100kgx8 dropset 60kgx15

incline bench

60kgx8
65kgx8
70kgx8
75kgx8

  • just getting back into it

bent over rows

60kgx8
80kgx8
90kgx8
100kgx5
110kgx5x2
110kgx3

barbel curls

40kgx8x2
50kgx5x5

  • going to up the weight tonight

this week I’ll be attempting squat 122.5kgx5, hopefully get 85kgx8 on incline, and get too 120kgx5 on bentover rows which is my current pr

good luck training to all

989

hey jtg is that the new transformers movie poster in your avatar?

990

[quote]xb-C wrote:
hey jtg is that the new transformers movie poster in your avatar?[/quote]

it was rumored to be however Micheal bay the other day came out and said that it isn’t however I still believe it looks cool so decided too keep it

991

[quote]jtg987 wrote:
xb-C wrote:
hey jtg is that the new transformers movie poster in your avatar?

it was rumored to be however Micheal bay the other day came out and said that it isn’t however I still believe it looks cool so decided too keep it[/quote]

alright thats cool.
makes you wonder why they would make something like that if it isn’t going to be used for the movie.

992

hey fellas…back in the thread again…what’d I miss?? lol

09/14/08

SEATED DB PRESSES-
55sx15
110sx6

SEATED DB SIDE LATERALS-
25sx12
40sx10

DJ INCLINE DB SIDE LATERALS-
25sx12

SEATED SHRUGS-
275x15
495x12
495x10
565x8

SEATED HS DIPS-
225x20
495x10

TATE PRESSES-
110sx12

NAUTILUS MULTI TRIS-
150x12 both arms
100x10 one armed

REVERSE GRIP CABLE PULLDOWNS-super slow
one arm 7 platesx12

ROPE PULLDOWNS-super slow
15 platesx12

993

<<<<<<pic after todays workout…bulking season! lol what a bloated fattie eh?

994

[quote]underthestar wrote:
<<<<<<pic after todays workout…bulking season! lol what a bloated fattie eh?[/quote]

Looking good, brother, now go bulk some more :wink:

Edit: measurements?

995

tonights session

squats

60kgx8
80kgx8
90kgx8
100kgx5
112.5kgx5
120kgx5(went up way too easy going to up it too 125kg either weds or friday depending when I feel like doing deads)

bench, military press and chin ups arent really worth mentioning

curls

40kgx5
50kgx6x2
55kgx5x2
40kgx10

front delt dumbbell raises

12.5kgx12x3

overall good session, gym was busy making certain things more difficult/frustrating to do but happy with how easy 120kg went up last friday i was screaming at the top of my lungs on the 4th rep lmao tonight not even really grunting

996

Alright fellas, I need your help/advice. I pulled my lower back AGAIN yesterday while at home. This time I was bending down to grab on my dogs and when I stood back up, my back tightened up. It’s been tight ever since. This seems to be happening more and more lately, which is frustrating. Last time was this summer while playing golf. What’s the deal?

I can go into the gym train until I feel like passing out and nothing, back feels freakin’ fantastic. It’s outside of the gym where I get hurt.

So, my question is, am I getting hurt because my abs are weak, i’m not very flexible, my lower back is weak or D all of the above?? Has anyone ever run into anything like this?

It’s frustrating as hell.

997

Stinks about the back dre. I’m no expert so I’ll leave advice to smarter people, but I hope you’re able to figure out just what’s going on soon.

Today’s DE deadlift:
Conventional Deadlifts(50%):
215x3
250x2/2/2/2/2/2/2/2/2/2

GM Squats:
235x5/5

Ab work at the end as usual.

Nice to do speed work with deads instead of squats for a change of pace. I messed around a bit with lighter weights to see how it felt to put the bar lower on my back on GM squats, they definitely were more comfortable for my back and neck. Felt funny for the shoulders, but I think if I gradually up the weight I’ll be fine. 'Cuz GMs with the bar high up on the traps ain’t comfy.

jtg good to see your squat’s getting better, despite you having been sick lately. Keep it up.

998

I’m just going to post my work sets since my warm-up sets are pretty much the same all the time.

Here’s today’s session:

[b]Squat
6x2 @235

Bench
6x5 @185[/b]

The bench was easier than I thought it would be. All 6 sets went up smoothly.
Squats were good. I went really deep and kept form perfect the whole time.

999

on a happier note, last friday in the gym I finally figured out how to keep my ass on the bench while benching. i brought my feet under my hips as much as I could, until my quads felt like they were going to snap from the tension. worked like a freakin’ charm. ass never came off the bench and I actually felt like my leg drive was helping. good times.

1000

thought i’d post my bastardized version of a back workout that i just got done with.

Short rest times are not a proper sub for heavy iron, but i’ve only got 4 more days till im in my new city and in a proper gym. I did a decent job of hitting everything i needed to though, and a getting a damn good pump.

I actually had a dream about dead lifting last night, thats what happens when I go two weeks without a heavy leg session, i’m getting the shakes. Once i get to Cincy, i’ll start back up on nate’s program he gave me.

Back and biceps

  1. Chins ups - BW(194) - 12/10/10

  2. Snatch Grip Bent over rows - 4x10-12@ 155

  3. High Pull - 4x12-15 @ 135

  4. Pullover - 2x12-15 @ 100 lbs

  5. BB cheat curl - 4x6 # 115 lbs

–JB