Brotherhood of Iron 2.0

Training Bodybuilding
1001

Week III

Workout 1
Back squat 6x2x220
Barx12
135x10
185x8
205x6
220x2,2,2,2,2,2

60 seconds rest between sets on the 220lbs. sets.

BB bench press 6x4x190
Barx20
135x15
155x12
175x10
190x5,5,5,5,5,5

2 minutes rest between sets on the 190lbs. sets.

Week three of Nate’s program and I’m getting anxious but I’m going to be patient and follow the program to a T. The training sessions here are looking good, real good. I look forward to this thread daily.

Dre, try to add some abdominal/core work to help alleviate the pressure on your lower back. My lower back started to tighten after squats and deads until I threw in abs after my cardio sessions.

Question for the brothers, I noticed I disappear in a profile…my back needs to be thickened and I would like some opinions on exercises. If you had to choose one mass builder to thicken your back, what would it be?

1002

[quote]Qaash wrote:
Week III

Question for the brothers, I noticed I disappear in a profile…my back needs to be thickened and I would like some opinions on exercises. If you had to choose one mass builder to thicken your back, what would it be? [/quote]

You have a few options I’d say Qaash.

A lot of people say rack deads are the best thing for putting size on your back.

You can also give BB rows a try as well as old school t-bar rows, which I like a lot.

If you can set up in a rack or smith machine try doing some rack chins as well.

1003

Since I’ll be backing off my intensity on deads I figure why not have a proper leg day, considering I haven’t squatted in about 4-5 weeks.

Front Squat
115 X 5
135 X 5
155 X 7
135 X 10

GM’s
65 2 x 8

Leg Curls
2 sets

Going to go watch the Cowboys game and ice my quads the rest of the night.

1004

Today was ridiculously stupid. I forgot to pack my shorts and shirt today so I was wearing jeans and shoes and a collared shirt and it was leg day. Ugh. I was in a bad mood to start and I couldn’t get into a squatting groove. It got better though.

Monday - Legs

Squat

bar x 10
135lbs x 10
185lbs x 10
225lbs x 6
275lbs x 6
315lbs x 6
335lbs x 4 No sets were taken to failure.

Hack Squat

1 plate/side x 15
2 plates/side x 12
2plates+25 x 10
3 plates x 9

Forgot to bring straps as well… ugh.

Romanian deadlifts

135lbs x 6
225lbs x 20

Leg curls

110lbs x 20
130lbs x 12
140lbs x 8
155lbs x 6 + dropset thingy (pull your chest up off so you are pushing yourself up by the seat and it isolates the hammies more by taking the glutes out of the equation according to my big friend haha)

Leg extensions

150 x 10
210 x 10
270 x 10
190 x 19 + 6 + 2

2 sets of DC calf raises, ruthless

limp out.

1005

Qaash personally I would suggest barbell rows. They definitely gave me most of the size I’ve got so far on my upper back.

1006

Bug, how the hell did you not split your fricken pants doing leg day in jeans ?

1007

09/15/08

NAUTILUS PULL OVERS-(slow paused reps)
150x15
210x12
250x10

DB INCLINE BENT ROWS-
90sx12
90sx10 these were really hard as you can only use your lats to pull…no cheating :stuck_out_tongue:

HAMMER STRENGTH PULLDOWNS-(paused contractions)
225x15
385x10

NAUTILUS SEATED ROWS-(paused contractions slow reps)
200x12
250x12

REVERSE PEC DEC FLYES-
fulls stackx12

REVERSE CABLE FLYES-
8 plates a sidex11

NAUTILUS ONE ARMED CURLS-
120x12
150x12

SEATED INCLINE CURLS-
55sx12
70sx8 (just showing off! lol)

STANDING CAMBERED BAR CURLS-
165x10

HAMMER STRENGTH PREACHERS-
160x10

SEATED CALF RAISES-
225x12
225x10

NAUTILUS CALF RAISES-
350x20
350x15

1008

…damn…just, damn

[quote]underthestar wrote:
09/15/08

NAUTILUS PULL OVERS-(slow paused reps)
150x15
210x12
250x10

DB INCLINE BENT ROWS-
90sx12
90sx10 these were really hard as you can only use your lats to pull…no cheating :stuck_out_tongue:

HAMMER STRENGTH PULLDOWNS-(paused contractions)
225x15
385x10

NAUTILUS SEATED ROWS-(paused contractions slow reps)
200x12
250x12

REVERSE PEC DEC FLYES-
fulls stackx12

REVERSE CABLE FLYES-
8 plates a sidex11

NAUTILUS ONE ARMED CURLS-
120x12
150x12

SEATED INCLINE CURLS-
55sx12
70sx8 (just showing off! lol)

STANDING CAMBERED BAR CURLS-
165x10

HAMMER STRENGTH PREACHERS-
160x10

SEATED CALF RAISES-
225x12
225x10

NAUTILUS CALF RAISES-
350x20
350x15[/quote]

1009

[quote]WS4JB wrote:
Bug, how the hell did you not split your fricken pants doing leg day in jeans ?

[/quote]

Especially with the style of jeans he wears…

/i’m sorry

1010

Well, I think I’m out for this week as far as training goes. The back is still tight and sore, don’t want to push it too soon too fast.

1011

[quote]Qaash wrote:

Dre, try to add some abdominal/core work to help alleviate the pressure on your lower back. My lower back started to tighten after squats and deads until I threw in abs after my cardio sessions.

Question for the brothers, I noticed I disappear in a profile…my back needs to be thickened and I would like some opinions on exercises. If you had to choose one mass builder to thicken your back, what would it be? [/quote]

I’ve decided that my abs are weak because I never train them and that’s probably what is causing all of this. So, like you suggested I’m going to start hitting up the abs daily. Thanks.

I like the suggestion of barbell rows for upper back thickness, but would wide grip pullups leaning back slightly be just as effective?

1012

Dre, I threw up in my mouth a little when I saw that picture. Thanks for that.

Qaash, I think as your deadlift comes up, your back will thicken up. Keep pulling heavy shit off the floor :wink:

1013

[quote]jstines wrote:
Dre, I threw up in my mouth a little when I saw that picture. Thanks for that.

Qaash, I think as your deadlift comes up, your back will thicken up. Keep pulling heavy shit off the floor ;)[/quote]

I know, I’m a horrible person… hahahaha

1014

[quote]dre wrote:
I know, I’m a horrible person… hahahaha[/quote]

Yes you are ;), and where the hell did he even find jeans that small!?!

On a slightly different note, I had my shoulder workout yesterday, went well except for the fact that I wasn’t able to bring the 60 DBs up into position…

Seated DB shoulder press (feet elevated)
20 x 8
30 x 6
45 x 4
60 x 0
55 x 5,4,3,2
45 x 5

Upright row (forgot my straps again, arg)
65 x 6
95 x 6,5,4
65 x 6 wrists started hurting so I stopped

Mil.press+push press+push jerk combo (10 secs to regip between each exercise)
95 x 5+4+4,4+3+4,3+3+4

Inc. lateral raise (c.t.)
5 x 12,6,5

BB curl
68 x 8,6,5,4

Cable curl (c.t.)
50 x 10,6,4

Reverse cable curl (c.t.)
30 x 8,6,4

Another great workout, sucks that I couldn’t get the 60 lbs bells up, I’ll try again next week.

1015

[quote]Sir Crimson wrote:

Another great workout, sucks that I couldn’t get the 60 lbs bells up, I’ll try again next week.[/quote]

If you set the dumbbells on your knees can you “kick” them up? I suppose technically it would be knee them up but whatever.

1016

[quote]jstines wrote:
Dre, I threw up in my mouth a little when I saw that picture. Thanks for that.

Qaash, I think as your deadlift comes up, your back will thicken up. Keep pulling heavy shit off the floor ;)[/quote]

I know, I thought I was on top of things but recently started noticing the difference between the front and back in a profile view.

Bent-over rows and T-bar rows are what I’ll go with rotating between the two.

1017

[quote]Sir Crimson wrote:
dre wrote:
I know, I’m a horrible person… hahahaha

Yes you are ;), and where the hell did he even find jeans that small!?!

On a slightly different note, I had my shoulder workout yesterday, went well except for the fact that I wasn’t able to bring the 60 DBs up into position…

Seated DB shoulder press (feet elevated)
20 x 8
30 x 6
45 x 4
60 x 0
55 x 5,4,3,2
45 x 5

Upright row (forgot my straps again, arg)
65 x 6
95 x 6,5,4
65 x 6 wrists started hurting so I stopped

Mil.press+push press+push jerk combo (10 secs to regip between each exercise)
95 x 5+4+4,4+3+4,3+3+4

Inc. lateral raise (c.t.)
5 x 12,6,5

BB curl
68 x 8,6,5,4

Cable curl (c.t.)
50 x 10,6,4

Reverse cable curl (c.t.)
30 x 8,6,4

Another great workout, sucks that I couldn’t get the 60 lbs bells up, I’ll try again next week.[/quote]

What i do with my 70 lb dumbbells (the heaviest fixed ones I have right now) is sort of clean them into position. Sit down where you’re going to do the pressing, stand up about halfway and jerk them up with you, then sit down and steady them into place. Not TOO hard once you get used to it. Heck, you’re an oly lifter, you should already be used to that motion lol.

1018

Sled Runs
35lb x 45 meters

Did 4 of these with about 45-60 seconds rest inbetween.

Abs
5 sets

Thursday will be my RE day, and Friday I’ll be doing speed pulls with 225

1019

Went with my gut and changed up the chest workout back to something I’m more familiar with and it went great. I was on a time crunch so I didn’t get as much isolation work as I would have liked but my chest was fried so it’s all good baby.

Tuesday - Chest

Decline bench

bar x 20 warmup
135lbs x 15 warmup
185lbs x 10 warmup
205lbs x 12
225lbs x 10
265lbs x 8 (this was supposed to be my top set, but I got more than I wanted)
285lbs x 4 (last was shaky, first 3 were strong)

Incline DB bench

70’s x 12
80’s x 10
90’s x 12 (supposed to be my top set, but was way too easy, I was shooting for 6 haha)
100’s x 9

Flat DB flyes

50’s x 12
60’s x 10
70’s x 8

Cables flyes/crossover things

2 sets of like 15 reps or so each, different angles.

As a finisher, 20 dips, and 10 slow widegrip pushups, then a quick set of calves, and I was out the door in an hour 15.

I had down a bunch of milk earlier and felt like absolute shit but I put up good numbers for me and had a good workout and know I can go bigger next week. Get some get some.

1020

I’m not a big shake fan, but I figured I’d give it a try tonight just to get some extra calories in.

1/2c vanilla ice cream
1/2c oats
1 scoop protin
8oz 2% milk
ice cubes

It came out to be 520 calories and 35g of protein, not bad I suppose. It just tasted really oaty. I think I might add some sugar to it next time around but that was really the only concoction of a shake I’ve made and enjoyed…kind of.

Do you guys have any fancy shake ideas?