Brotherhood of Iron 2.0

Training Bodybuilding
1101

[quote]Cephalic_Carnage wrote:
josh86 wrote:
I’m gunna have to remember to check these out when I get home (can’t go on youtube at work) because as you mentioned skullcrushers are wicked on the elbows. I’m developing tendonitis in my left elbow and even my right, which is my strong almost bulletproof side is starting to ache during skullcrushers.

Do yourself a favor and stop doing any of those movements that bother your elbows…
I, btw, don’t have any tendonitis (my elbows hurt on extensions from the beginning, but other than that, I’m completely free of injuries…), and I attribute that to not locking out on presses… You can hurt your elbows on PJR’s if you lock out, btw, so don’t.

Just in case that your tendonitis gets worse, try the not-locking out route… You just have to flex your tris maximally anyway (not all that hard).

Edit: You could also use APT neoprenes, love 'em.

[/quote]

I should add…I have not had it diagnosed - I’m simply guessing that I’m developing it by going off the symptoms I have. I do currently wear some sleeves I got from walgreens on my elbows during any pressing exercises. I also already don’t lockout on skullcrushers, which I have noticed helps a bit. Just been icing my elbow in the evening whenever I remember to do it, warming up lighter, and wearing my elbow sleeves.

1102

Bench
95 x 8
135 x 5
155 x 5
185 x 3
215 x 1
220 x 1 5lb pr!

Dips SS w/ miniband pushdowns
BW x 20 then 15
BW+45 x 15 then 15
BW+45 x 12 then 8

Chins (Various grips)
10/8/6/5/4/4

Face Pulls
70 x 20
95 x 15
120 x 8
120 x 6

Shoulder Pre-Had
3 x 20

Grip Work

Here is a video of my friend Sean who got a pr today on bench of 425!

1103

Monday - Legs

Leg ext. warmups

ATG Squats

135lbs x 12
185lbs x 8
225lbs x 10
275lbs x 8
335lbs x 5
365lbs x 3
225lbs x 12 (dropset)

hack squat machine (leg fried)

1 plate/side x 14
2 plates/side x 10
3 plates/side x 8

RDL’s (started getting really nauseous)

135lbs x 20
225lbs x 15
315lbs x 12

lying leg curls

90lbs x 6 warmup
140lbs x 8 + 4 RP / 50 lbs x 15 dropset

Leg extensions

1 all out set to 25 then dropsetted, no idea on weight. I was on the verge of puking.

2 sets of calves.

home.

notes: I took some pictures. they came out TERRIBLY. I know I’m pretty chubby now but I don’t look THAT soft. The lighting + the shitty laptop webcame = grainy and zero detail, i.e. can barely even see a bicep. Can’t really see much improvement over the July photos… about 4-5 lbs heavier now.

Oh well, who gives a shit. Under this lard is a beautiful physiue, am I right? :slight_smile: Ceph, fire away baby. If you want a more specific shot just let me know.

1104

Week IV

Workout 1
Back squat 6x2x220
135x12
185x10
205x8
220x2,2,2,2,2,2

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

BB bench press 6x6x190
135x15
155x12
175x10
190x6,6,6,6,6,6

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

Great workout tonight. 6x6 left me amped up and anxious for deadlifting on Wednesday.

CC, thanks for that video link…I did a test run on the PJR’s and actually felt a little pull on the long head which meant I was doing something wrong…any recommendations on where I should feel it?

1105

Nice job xb…though personally I think you should’ve just gone for 2 plates.

Tonight’s DE deadlift:

Deadlifts:
215x4
275x2/2/2/2/2/2/2/2/2/2

GM’s
235x8/8

Leg Raises and Crunches…

I decided to see how 235 felt with a low bar position, and it was actually pretty natural. Felt awesome on the GM’s, I got better depth than I ever have, no back rounding at all, and I could’ve hit a couple more reps on each set! Very excited at how much better GM’s felt like this, my numbers on them should be shooting up the next few weeks. Take care dudes.

1106

P.S. I’m putting up new pictures that I took in the kitchen to get a different lighting, still fat ha, but might give you guys a better idea. As always, comments welcome.

1107

[quote]hungry4more wrote:
Nice job xb…though personally I think you should’ve just gone for 2 plates.
[/quote]

To tell ya the truth man that was THE hardest rep I’ve ever had. I don’t have a video but it took a good 8 seconds for me to fully lockout.

1108

Bug, the new avatar is freaking me out a bit.

Got back under the bar for the first time in almost a month.

Back Squat - 9x5 @ 225 (deep)
1x12 @ 225 (failed, almost passed out on last rep)

Front Sqaut - 2x10-15 @ 135 (no lockout)

Seated Calf Press - stack x 200 (broke into a few sets)

Had a lot to do today, wasnt the leg workout i wanted, but im feeling a lovely soreness coming on, cant wait to hit up back tomorrow.

1109

I wish thats how it was again i remember when i was 18 working out with all the big guys just trying to gain knowledge it really was a brotherhood, its a shame because regular people dont unerstand why we do what we do and if you dont live the life you never will. hopefully the past will be once again.

1110

WS4JB almost stood me up.

1111

some people have jobs Cam.

And technically, I think i did stand you up.

1112

Seriously bug the new avatar is so creepy…lol

1113

okay…so I’ve been really busy…I started another job bouncing on my nights off at a club downtown…I love bouncing, its so much fun, plus I really need the extra money, and what better way to make money than throwing people around…anyways…I worked legs today and it was fucking awesome! BTW I also start school today…busy busy schedule for me…

so Alex insisted on STARTING with squats today, and I was like fuck it man, you do your thing and I’ll do mine…and it was such a good thing, I blasted through my workout…felt so good

LEG EXTENSIONS-
150x15
210x12
255x10

LEG PRESS-slow reps
915x12
1265x10

SQUATS-atg slow reps
315x10
495x6!!

HACK SQUATS-
440x15

LYING LEG CURLS-
12 platesx12
17 platesx10

ONE LEG GLUTE HAM RAISES-
185x10

ONE LEGGED SEATED LEG CURLS-
130x10

STANDING BB CALF RAISES-
405x15
495x12
565x10

SEATED CALF RAISES-
225x12
225x9

1114

As usual I have been busy and unable to take the time to post up my past few training sessions, here they are.

Friday�??s Shoulders

DB Shoulder Press:

60x14
60x11
60x11
60x8 or 9 (forgot to write it down right away)

Reverse Pec-deck:

100x18
140x16
140x15
140x14

Cable Side Laterals (Low pulley, starting with arms in an X for much larger ROM):

20x13
20x13
20x12
20x11

BB Shrug:

315x20
405x15

Saturday�??s Arms

Skullcrusher / Pinwheel Curl

90x17 / 70x14
90x16 / 70x12
90x14 / 70x11

Tricep Pressdown / EZbar Curl (these hurt my elbow BAD!)

195x16 / 90x15
195x14 / 90x13
195x15 / 90x13 �?? my rest period was longer due to teaching my girl proper technique on a lift between those 2 sets.

Underhand-grip Tricep Pulldown / Reverse-grip EZbar Curl (Yes, I really can reverse grip curl more than normal grip currently due to my elbow�?�lol)

140x18 / 90x17
140x17 / 90x15
140x17 / 90x15

*So note on this workout, skullcrushers bothered my elbow a bit but not nearly as much as the underhand EZbar curls did. Reverse grip didn�??t bother the elbow at all. I�??m going to swap the EZbar curls out for some cable concentration curls I think, I tried those out with my elbow supported on my knee and there was no pain.

Sunday�??s Legs - Switched it up a bit here, experimenting with dropping back-squats for a while to see how it effects my leg development. I don�??t feel BB back squats in my quads AT ALL, its all in my ass and my ass is big enough as is and doesn�??t really need anything extra with the heavy RDLs I�??m doing.

I�??m going to look into buying a front-squat harness so I can start doing front-squats again because I feel those in my quads a lot but I have issues holding the bar due to the big lump from my broken collar bone.

Hack Squat machine:

4plates x13
4plates x14
4plates x12
4plates x12

*Felt these in my quads big time, was very pleased. Did them all ATG style.

Romanian Deadlifts:

315x10
315x9
315x9
315x9

Leg Extentions / Lying Leg Curl:

170x14 / 100x17
170x15 / 100x13
170x15 / 100x13

Finished off with some standing calf raises and stretching.

Monday�??s Chest

DB Flat Bench:

90x11
90x7
90x6
90x5

*Still getting used to using DBs again�?�need to work on my initial setup and 1st rep. I end up kicking the DBs back to lying flat on my chest and have to press the dead weight for the first rep.

DB Incline:

70x10
70x9
70x8
70x8

Hammerstrength Bench Machine:

4plates x14
4plates x10
4plates x11
4plates x12

Pec-deck:

120x13
120x14
120x12
120x12

Ended with extreme stretching of the pecs on the pec deck machine.

1115

Started Nate’s program last night. First night was a success.

Squats - 6x3
warm up sets
265x3
265x3
265x3
265x3
265x3
265x3

Bench - 6x2
225x2
225x2
225x2
225x2
225x2
225x2

The bench was really easy, but looking back at the program I got my weights mixed up. I was suppose to squat 260 and bench 230. Ooops. All in all a solid first night.

1116

[quote]josh86 wrote:
As usual I have been busy and unable to take the time to post up my past few training sessions, here they are.

Friday�??s Shoulders

DB Shoulder Press:

60x14
60x11
60x11
60x8 or 9 (forgot to write it down right away)

Reverse Pec-deck:

100x18
140x16
140x15
140x14

Cable Side Laterals (Low pulley, starting with arms in an X for much larger ROM):

20x13
20x13
20x12
20x11

BB Shrug:

315x20
405x15

Saturday�??s Arms

Skullcrusher / Pinwheel Curl

90x17 / 70x14
90x16 / 70x12
90x14 / 70x11

Tricep Pressdown / EZbar Curl (these hurt my elbow BAD!)

195x16 / 90x15
195x14 / 90x13
195x15 / 90x13 �?? my rest period was longer due to teaching my girl proper technique on a lift between those 2 sets.

Underhand-grip Tricep Pulldown / Reverse-grip EZbar Curl (Yes, I really can reverse grip curl more than normal grip currently due to my elbow�?�lol)

140x18 / 90x17
140x17 / 90x15
140x17 / 90x15

*So note on this workout, skullcrushers bothered my elbow a bit but not nearly as much as the underhand EZbar curls did. Reverse grip didn�??t bother the elbow at all. I�??m going to swap the EZbar curls out for some cable concentration curls I think, I tried those out with my elbow supported on my knee and there was no pain.

Sunday�??s Legs - Switched it up a bit here, experimenting with dropping back-squats for a while to see how it effects my leg development. I don�??t feel BB back squats in my quads AT ALL, its all in my ass and my ass is big enough as is and doesn�??t really need anything extra with the heavy RDLs I�??m doing.

I�??m going to look into buying a front-squat harness so I can start doing front-squats again because I feel those in my quads a lot but I have issues holding the bar due to the big lump from my broken collar bone.

Hack Squat machine:

4plates x13
4plates x14
4plates x12
4plates x12

*Felt these in my quads big time, was very pleased. Did them all ATG style.

Romanian Deadlifts:

315x10
315x9
315x9
315x9

Leg Extentions / Lying Leg Curl:

170x14 / 100x17
170x15 / 100x13
170x15 / 100x13

Finished off with some standing calf raises and stretching.

Monday�??s Chest

DB Flat Bench:

90x11
90x7
90x6
90x5

*Still getting used to using DBs again�?�need to work on my initial setup and 1st rep. I end up kicking the DBs back to lying flat on my chest and have to press the dead weight for the first rep.

DB Incline:

70x10
70x9
70x8
70x8

Hammerstrength Bench Machine:

4plates x14
4plates x10
4plates x11
4plates x12

Pec-deck:

120x13
120x14
120x12
120x12

Ended with extreme stretching of the pecs on the pec deck machine.
[/quote]

I’m getting kinda worried about your elbow issues now.

1117

Why is that? Some insight would be greatly appreciated.

1118

I’d say that qualifies as cause for alarm :wink:
If it doesn’t go away after changing the exercises, maybe take some more drastic steps (better than ending up with tendonitis for the rest of your life/ a fucked elbow).

1119

Yeah I’m probably going to drop skullcrushers for a while and any kind of BB/Ezbar underhand curl. Pinwheels feel fine, reverse grip feel fine, knee supported concentration curls feel fine. Gotta think of a good exercise to replace the skullcrushers with though…Sucks bc I like them.

1120

Just wanted to pimp one of MegaNewb’s recent workouts. This guy is insane. 17 years old for those of you who may not know. Man that makes me want to eat some steak.