Where did you do old school t-bar rows?
That would be fun for my next back day in 3 or 4 days.
10/6/08
Snatch: 1045
3 65
2* 75
1* 95
11152
Supersets:
Back Squats/Deadlifts: 45145
Militaries/Pullups: 45135/4510
Bench/Bent Rows: 45245/45155
[quote]dre wrote:
xb - is there a reason you use the double overhand grip on deads instead of the traditional one over, one under? it seemed like your grip gave out on the 375 pull. nice work though!
[/quote]
My grip is weaker with the double overhand grip this is true.
But 2 weeks ago or so CC told me that deadlifting with a mixed grip has a better chance of tearing a bicep. And he showed me a video of Ano Turtian tearing his bicep doing deadlifts with a mixed grip.
Just me being safe I guess.
[quote]bugeishaAD wrote:
xb, keep hammerin away at it bud. I enjoy watching your workout clips when you post them!
[/quote]
I enjoy editing my videos and get a kick out of the final product. Just my nerd side I guess taking over. Glad you like them!
[quote]xb-C wrote:
dre wrote:
xb - is there a reason you use the double overhand grip on deads instead of the traditional one over, one under? it seemed like your grip gave out on the 375 pull. nice work though!
My grip is weaker with the double overhand grip this is true.
But 2 weeks ago or so CC told me that deadlifting with a mixed grip has a better chance of tearing a bicep. And he showed me a video of Ano Turtian tearing his bicep doing deadlifts with a mixed grip.
Just me being safe I guess.
[/quote]
I’ve heard that also about mixed grip being more likely to tear your bicep. I don’t know if I believe it or not. If Andy Bolton can set world records pulling with a mixed grip, I’m not too worried about me pulling a bicep.
[quote]Stuntman Mike wrote:
Where did you do old school t-bar rows?
That would be fun for my next back day in 3 or 4 days.[/quote]
There is a spot in my gym where you visually see that everyone does the oldschool t-bar rows there. We put the bar on the floor and wedge it against the wall and between/under part of the footrest area at the seated military press station. Kinda hard to explain…lol
Yesterday�??s Shoulders
DB Shoulder Press:
70x14
70x10
70x10
70x8
Cable X Lateral Raise:
30x15
30x12
30x10
30x10
Reverse Pec-deck (short rest periods):
140x16
140x13
140x11
140x11
Lateral Raise Machine:
110x15
110x13
110x10
110x10
Smith Machine Shrug:
In front �?? 405x20, 405x20
Behind �?? 315x20, 315x20
Ooooh shit, I knew this week was gonna be good!
Tuesday - Chest
Decline bench press
135lbs x 15
185lbs x 12
225lbs x 10
245lbs x 8
275lbs x 8 (!!!)
315lbs x 3+1 (got the last one half way up and spotter helped me finish)
Incline DB Press
80’s x 10
90’s x 10
110’s x 8 (all me this time)
Low incline DB flyes (focusing on the bottom half range of motion, not even bring them all the way to the top to keep the chest more contracted)
40’s x 12
50’s x 10
50’s x 10
60’s x 10
Pec deck
70lbs x 15
90lbs x 12
110lbs x 12
115lbs x 13 / 90lbs x 10
100lbs x 12 good contraction
Pec stretch
50’s x 45 seconds ish
40’s x 60 seconds ish
2 sets of DC-style calf raises on machine leg press @ 470lbs
Notes: I WRECKED that decline. Man, I’ll be reppin 350 soon at the rate I’m going. It’s so satisfying since I had a huge bench plateau all summer and it’s finally going my way with decline, incline DB, close grip (regular and inhuman). So I’m a happy boy. The flyes annoy my shoulders a little bit but I kept the motion tight to avoid straining them too much with sloppy technique.
Lovely.
Week VI
Workout #2
Deadlift 4x4x275
135x10
185x8
205x6
225x4
275x4,4,4,4
2 minutes rest between 275 lbs. work sets
Arnold press
30²x10
40²x10
50²x5
Seated DB press
50²x8
Seated Alternate DB curl
40²x10,9,8
PRJ Pull-over
60x15
70x15,12
DB reverse wrist curl
20x15,12
DB wrist curl
40x12,12
Strong session tonight…275 was smooth going up…I can’t wait til week nine when I start going for my max weight.
Hey “Mike”
As you know, we dont have any corners in the free weight room that arent at least mirrors on one side. so i just set up in one of the squat cages over by the running track.
once I got to 4 plates, I made a shit ton of noise doing them, but when the fitness floor supervisor came to yell at me, they saw it was me, so they kept walking.
Perks, love em.
[quote]WS4JB wrote:
A very large man once said these words…
Am I the only nostalgic mofo on this site? What the fuck happened to the once proud brotherhood of iron? When did this once bound by a thirst for growth and hunger for improvement bunch of hardcore animals get infiltrated by a bunch of pussified moronic cry babies?
I spent this morning replying to threads about people being threatened in the parking lot because they were using someone’s piece of gym equipment, guys refusing to spot one another in the gym and people actually defending this mindless bullshit. Tell me there is hope after all and the glory days will be once more.
I used to walk into a gym and hang around the big boys just to pick up a tip or two. I trained for years before I finally mustered up enough nerves to ask the biggest guy in the gym in the gym if I could please train with him. The majority of these wannabe lifters nowadays have no fucking respect for the game anymore and are just taking up gym space if you ask me. Why the fuck do you look surprised when I tell you to get the fuck out my way when you are talking to your girl on your cell phone?
If a guy, who is in the midst of a serious work out, asks you to spot him, you spot him when you are ready to do so. And even if he doesn?t ask you, if he gets crushed under a weight and you are nearby, you spot him. When some young kid comes to you and asks you a few things, don?t be a total jackass and tell him a few basic things to get him on his way.
When someone is just fucking around, tell him to do things right or go home. If you are serious and want to learn, I have no problem helping you along, just come correct and respect those who have come before you. It is about time we clean this shit up, I am on a fucking war path to grow and improve and will not be taking any prisoners.
Semper Fi,
A
Thanks to Amsterdam Animal, and his rant on the current state of bodybuilding, we were given a place on this site where we could have virtual lifting partners. The original Brotherhood of Iron was a place were people with similar goals came together, to encourage each others goals, to make connections like the bodybuilders of the golden age had.
After 240 pages, and almost 2 years, we’ve got a thread full of progress, sometimes the names change, but the idea always remains.
We will become stronger,larger, and better.
This is where we take the next step.
This is the Brotherhood of Iron 2.0[/quote]
OORAH, DEVIL DAWG! I couldn’t agree with you more, it’s a sad state of affairs in many of our gyms today. I find that most gyms don’t post or even enforce their own rules. A while back I was finishing off my triceps with some extensions, there was a guy doing lat pulls (no real weight) and letting the bar go in the bottom position, CRASH!
The bar & weights go crashing back up, so I ask if he needs a spot, he says no. Okay, so I politely ask to not let go of the weight in the bottom position because the noise is overwhelming it damages the equipment. Next set same thing & he just looks at me to which I respond “You’re a real asshole”!
Why is it these guys pick up dumbells for incline presses & then drop them in the top position or scream out during really tough hammer bench presses (not deads or squats)? Listen up people, get off your cell phones when you’re on the equipment (you can talk to Suzie- rotten-crotch anytime), let people work in. Be advised, the gym is a place for self- improvement & if you’re doing it right,A House of Pain. This is a “Brotherhood” remember to act accordingly.
Semper Fidelis,
Joe
Oh, another thing. I bought a tape measure to finally start accurately measuring bodyparts to keep up with my progress. Last time I measured my arms flexed they were under 15.5 and now are at a solid 16.5. Hell yeah. Still small as fuck, but moving. Calves also grew from like the high 14’s to 16.
walking all these G Damn hills around cincinnati is the first thing to ever work for calves.
Its amazing how walking 2 miles every day up and down hills will do what endless sets of calf extensions never would over a 3 year span.
Hell, I may be able to wear shorts without looking like a tool come spring time.
P.S somehow let my room mate talk me into going to play 5 on 5 full court basketball this afternoon, I was “lucky” enough to be on the team that kept winning, so I got to play non stop for about 3 hours.
WAY TOO MUCH FUCKING RUNNING!
Although it is good to know im still in basketball shape, still got my foot speed, and jumping ability, which were really my only strong point when I used to actually play.
But long story short, my lower back and knees are not happy about running up and down the court for 3 hours. Did reward myself with some delicious Chiptolte afterwards though.
Can’t afford to be burning all those damn calories right now anyway.
Hit up a leg session today, good old split style.
Back Squats (low bar):
125x5
175x4
225x3
275x2
315x1
335x8/6/5
Front Squats:
245x5/5
Hamstring Curls:
90x10
105x6
Leg Extensions:
90x10
125x10
160x15/12
Felt nice to be wiped after a session, still got to use decent weights. Think 335x8 may have been a rep PR, regardless it’ll be 340x8 next week for sure…to infinity and beyond!
Bug I hate you for your benching progress. In a loving way of course.
Tell me about it JB. On occasion I play floor hockey on saturdays…and while I manage to keep up pretty well, it’s like a whole different kind of leg day.
H4M good session man, are you going to ditch the WSB stuff?
Today I did 4x50m dashes I had full or pretty close to full recovery after each one.
My buddy that I run with has a mouth that wont quit, and is pretty big headed when it comes to himself.
I went 4 for 4 on each of the 50’s he and I ran, he didn’t say much the whole time…
I was talking to him about putting size on, and that the key was just to eat, because he said he dropped back down below 160. He then said that it is his genetics that are holding him back from gaining any size. He went to say one of his uncles is still the same size as he was when he was 17.
The 10lbs I’ve put on over the summer havn’t slowed me down any. Some people are just dense I suppose.
Chest day. For my chest.
Bench
135x5
185x3
225x3
255x3
255x2
255x1
Incline DB Bench
70x6
70x6
70x3
70x5
Hammer Strength Wide Grip Chest Thing Machine
225x6
275x6
315x4
315x3
Hammer Strength Dip
225x10
225x6
225x3
10 minutes on the bike. Keep 255 for 3x3 bench next week, HS dips were done rest pause, with about 10-15 second rest between set.
I double post because there isn’t enough baconators in front of me.
Today was supposed to be 4x4 @ 205 for bench, per my original program, but the first set went up easy, so I did it like this:
Bench
205 x4
210 x4
210 x4
215 x4
Also did my 6x2 squats @235. These went up easy, so I dropped my re4st period down to 45 seconds between sets. May go to 30s next week.
Good day in the gym. I felt strong all the way through. I feel like I should be able to hit a 250lb. bench in a few more weeks.
[quote]jstines wrote:
Today was supposed to be 4x4 @ 205 for bench, per my original program, but the first set went up easy, so I did it like this:
Bench
205 x4
210 x4
210 x4
215 x4
Also did my 6x2 squats @235. These went up easy, so I dropped my re4st period down to 45 seconds between sets. May go to 30s next week.
Good day in the gym. I felt strong all the way through. I feel like I should be able to hit a 250lb. bench in a few more weeks. [/quote]
Over achiever!!!
hey whats up fellas?!! Havent been able to log on in a long time as some dickless fuckjob stole my computer out of my car, (along with my mp3 player and cd’s) it also had my internet modem in it too…so fuck all…I been getting by without a comp for a few weeks now…but I got the chance to drop by and wanted to say hi to everyone! hope all is going well, I’m still hitting the weights hard as ever, joined a new gym…my old gym actually kicked me out for lifting too heavy! Well they gae me an ultimatum actually, to loft lighter or go somewhere else as I was intimidating some of the older female members and they were getting complaints that I was too loud and dropped plates…so fuck em, I joined a gym that welcomes it…either way hope ya’ll are good and keep hittin it hard and heavy!!