Brotherhood of Iron 2.0

Training Bodybuilding
1421

As for me… besides my legs and calves (they just started extremely small and are having to play catch-up but are growing), it’s definitely my arms. Ceph, you and I talked about this a bit so I think this new plan of attack is going to help a lot.

In terms of exercise progression… when I first started doing CGBP’s back in July I was doing my workset with like 235 for 5 I think? And now I can get about as many reps with 295, in-human style, on the smith. I’ll let you know when I can PJR pullover the 150. :slight_smile:

1422

Shoulders this morning after work

Behind the neck press on Smith Machine
135x10
155x8
185x8
205x7 (2 rep pr)
225x2 (failed locking out 3rd rep)

Hammerstrength Shoulder press
1 pps x 12
2 pps x 9
2 pps x 7
2 pps x 6

DB side laterals-
35’s x 10
35’s x 10
35’s x 9
35’s x 10

Reverse Delt fly
100 lbs x 10/9/10

Cable shrug-
170x12
4x8-10 @ 180 lbs

My biggest weakness, arms, bad enough that Carnage pointed it out in my progress picture thread. He helped me come up with a plan of attack, and now i’m working on it.

Calves also suck, need a better plan for them, im so wiped on leg days that they dont get the attention that they should, i might start doing them in the morning at the apartment complex gym.

1423

Dude, JB, I don’t know who wrote it, and I think Prof X does calves everyday/quite often as well, but I started doing calves every time I work out (I think starting in July) and they’ve grown an inch in like 2-3 months. They’re about 16 inches now (really suck), but I don’t know, doing them DC style doesn’t take too long and I get a ridiculous calf pump every day and I always walk out of the gym limping! It’s a win-win-win.

1424

[quote]LiveFromThe781 wrote:
what is thread about? is it like a giant training log for everyone? im genuinely curious. [/quote]

It’s a thread for serious lifters to log their workouts and talk shop with other like-minded, serious trainees of varying levels of strength and experience. In a nutshell.

1425

[quote]bugeishaAD wrote:
Dude, JB, I don’t know who wrote it, and I think Prof X does calves everyday/quite often as well, but I started doing calves every time I work out (I think starting in July) and they’ve grown an inch in like 2-3 months. They’re about 16 inches now (really suck), but I don’t know, doing them DC style doesn’t take too long and I get a ridiculous calf pump every day and I always walk out of the gym limping! It’s a win-win-win.[/quote]

You do 'em DC style EVERY workout you do?
Whoa… Do you keep progressing (in weight) that way?

1426

[quote]WS4JB wrote:
Calves also suck, need a better plan for them, im so wiped on leg days that they dont get the attention that they should, i might start doing them in the morning at the apartment complex gym.[/quote]

Do 'em before hams and quads.

1427

Terrible workout today… my lower back was apparently still fatigued from deads on Monday. I kind of had to workout today, though, because there’s a very good chance I won’t have any time tomorrow.

Quad-Dominant Legs

Front Squat (only working on wrist flexibility for now, while dieting.)
135 X 6
185 X 5
Back Squat
245 X 4 (Pulled out 5X6 easily last week…)
225 X 5
225 X 5
225 X 5

Leg Press (Rest-Pause for 12 sec, full ROM)
405 X 10/5
405 X 10/5
405 X 10/5

Leg Extensions (Slow on Eccentric)
140 X 12
150 X 8 (SLOW)
160/120 (Drop-Set) X 8/5 (SLOW)

I am pretty tired from the workout, but I think that’s more attributed to the diet.

1428

[quote]Qaash wrote:

Well first and fore most I need more overall size. I’ve never been lean enough to see striations and really see the muscles but that said, my back needs thickening big time. I focused on wide-grip pull-ups for a while also doing One-arm DB rows. I’m following Nate’s strength program at the moment but afterward I’ll be using my new strength level on a 15 week hypertrophy plan. For my back thickness I’ll be alternating T-bar rows and bent-over BB rows, as well as, DB bent-over lateral raises.[/quote]

Kroc Rows (high rep, breathing-style one-arm rows) work well for backthickness, but imo Rack-pulls with a shrug-backwards-motion after locking out each rep outclass everything else.
T-Bar rows are good, too, but imo if you really want backthickness badly (and fast), then rack-pulls are where it’s at (even better than regular deadlifts for that purpose).

Wide-Grip pullups are more of a lat/width thing… The top half or so helps with backwidth, if you contract further then it becomes more of a crappy thickness exercise… I’d do the top half of rom (or a little more if you must) and really pound rack-pulls afterwards.

I have a few great posts by a certain behemoth of a person saved on my other computer… You guys might like to see those. I think I’m going to prepare some text-file or something and pm that to each of you tomorrow…

Good night for now, gotta get up real early tomo.

1429

[quote]Cephalic_Carnage wrote:
Qaash wrote:

Well first and fore most I need more overall size. I’ve never been lean enough to see striations and really see the muscles but that said, my back needs thickening big time. I focused on wide-grip pull-ups for a while also doing One-arm DB rows. I’m following Nate’s strength program at the moment but afterward I’ll be using my new strength level on a 15 week hypertrophy plan. For my back thickness I’ll be alternating T-bar rows and bent-over BB rows, as well as, DB bent-over lateral raises.

Kroc Rows (high rep, breathing-style one-arm rows) work well for backthickness, but imo Rack-pulls with a shrug-backwards-motion after locking out each rep outclass everything else.
T-Bar rows are good, too, but imo if you really want backthickness badly (and fast), then rack-pulls are where it’s at (even better than regular deadlifts for that purpose).

Wide-Grip pullups are more of a lat/width thing… The top half or so helps with backwidth, if you contract further then it becomes more of a crappy thickness exercise… I’d do the top half of rom (or a little more if you must) and really pound rack-pulls afterwards.

I have a few great posts by a certain behemoth of a person saved on my other computer… You guys might like to see those. I think I’m going to prepare some text-file or something and pm that to each of you tomorrow…

Good night for now, gotta get up real early tomo.

[/quote]

Only problem for me is, I have no rack…I train at home but don’t have a cage. My other option is deads off the floor.

1430

[quote]Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:

Well first and fore most I need more overall size. I’ve never been lean enough to see striations and really see the muscles but that said, my back needs thickening big time. I focused on wide-grip pull-ups for a while also doing One-arm DB rows. I’m following Nate’s strength program at the moment but afterward I’ll be using my new strength level on a 15 week hypertrophy plan. For my back thickness I’ll be alternating T-bar rows and bent-over BB rows, as well as, DB bent-over lateral raises.

Kroc Rows (high rep, breathing-style one-arm rows) work well for backthickness, but imo Rack-pulls with a shrug-backwards-motion after locking out each rep outclass everything else.
T-Bar rows are good, too, but imo if you really want backthickness badly (and fast), then rack-pulls are where it’s at (even better than regular deadlifts for that purpose).

Wide-Grip pullups are more of a lat/width thing… The top half or so helps with backwidth, if you contract further then it becomes more of a crappy thickness exercise… I’d do the top half of rom (or a little more if you must) and really pound rack-pulls afterwards.

I have a few great posts by a certain behemoth of a person saved on my other computer… You guys might like to see those. I think I’m going to prepare some text-file or something and pm that to each of you tomorrow…

Good night for now, gotta get up real early tomo.

Only problem for me is, I have no rack…I train at home but don’t have a cage. My other option is deads off the floor.[/quote]

Can you stack some sh*t up so it’s like rack deads? Maybe buy some wood and build some boxes or something?

1431

[quote]dre wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:

Well first and fore most I need more overall size. I’ve never been lean enough to see striations and really see the muscles but that said, my back needs thickening big time.

I focused on wide-grip pull-ups for a while also doing One-arm DB rows. I’m following Nate’s strength program at the moment but afterward I’ll be using my new strength level on a 15 week hypertrophy plan.

For my back thickness I’ll be alternating T-bar rows and bent-over BB rows, as well as, DB bent-over lateral raises.

Kroc Rows (high rep, breathing-style one-arm rows) work well for backthickness, but imo Rack-pulls with a shrug-backwards-motion after locking out each rep outclass everything else.
T-Bar rows are good, too, but imo if you really want backthickness badly (and fast), then rack-pulls are where it’s at (even better than regular deadlifts for that purpose).

Wide-Grip pullups are more of a lat/width thing… The top half or so helps with backwidth, if you contract further then it becomes more of a crappy thickness exercise… I’d do the top half of rom (or a little more if you must) and really pound rack-pulls afterwards.

I have a few great posts by a certain behemoth of a person saved on my other computer… You guys might like to see those. I think I’m going to prepare some text-file or something and pm that to each of you tomorrow…

Good night for now, gotta get up real early tomo.

Only problem for me is, I have no rack…I train at home but don’t have a cage. My other option is deads off the floor.

Can you stack some sh*t up so it’s like rack deads? Maybe buy some wood and build some boxes or something?[/quote]

How high does it need to be? I could also do it on my smith machine but my movement would be restricted.

1432

[quote]Qaash wrote:
dre wrote:
Qaash wrote:
Cephalic_Carnage wrote:
Qaash wrote:

Well first and fore most I need more overall size. I’ve never been lean enough to see striations and really see the muscles but that said, my back needs thickening big time.

I focused on wide-grip pull-ups for a while also doing One-arm DB rows. I’m following Nate’s strength program at the moment but afterward I’ll be using my new strength level on a 15 week hypertrophy plan.

For my back thickness I’ll be alternating T-bar rows and bent-over BB rows, as well as, DB bent-over lateral raises.

Kroc Rows (high rep, breathing-style one-arm rows) work well for backthickness, but imo Rack-pulls with a shrug-backwards-motion after locking out each rep outclass everything else.

T-Bar rows are good, too, but imo if you really want backthickness badly (and fast), then rack-pulls are where it’s at (even better than regular deadlifts for that purpose).

Wide-Grip pullups are more of a lat/width thing… The top half or so helps with backwidth, if you contract further then it becomes more of a crappy thickness exercise… I’d do the top half of rom (or a little more if you must) and really pound rack-pulls afterwards.

I have a few great posts by a certain behemoth of a person saved on my other computer… You guys might like to see those. I think I’m going to prepare some text-file or something and pm that to each of you tomorrow…

Good night for now, gotta get up real early tomo.

Only problem for me is, I have no rack…I train at home but don’t have a cage. My other option is deads off the floor.

Can you stack some sh*t up so it’s like rack deads? Maybe buy some wood and build some boxes or something?

How high does it need to be? I could also do it on my smith machine but my movement would be restricted.[/quote]

I don’t know, anywhere between mid-shin to right above the knee.

1433

Hey thanks for all this input Carnage, truely awesome of you! I will post up my leg info when I get a chance, been busy lately at work so not much T-Nation surfing time. :frowning: Haven’t even had the time to post up yesterday’s leg workout yet - I’ll try to get that going soon.

1434

Yesterdays Legs

Hack Squat machine (ATG as always �?? slow negative):

6plates x10
6plates x8
6plates x7
6plates x7

Romanian Deadlift:

335x10
335x9
335x9
335x9

Leg Extension (SLOW):

170x15
170x15
170x15

Superset with Lying Leg Curl (SLOW negative):

120x15
120x12
120x10

*Note: I swear I was ready to leave after my first set of Hack Squats�?�I was already in serious pain and wanted to go home, lol. Made good progress from last leg session though. Same weight last session and reps were 8, 9, 7, 5.

1435

Week VI

Workout 3
Back squat 4x4x250
45x20
135x10
185x8
225x5
250x4,4,4,4

2 minutes rest between sets on the 250lbs. sets.

BB bench press 6x2x190
45x20
135x15
155x12
175x10
190x2,2,2,2,2,2

30-45 seconds rest between sets on the 190lbs. sets.

Lying leg curl 3x12-15
60x15
80x14,12

Single-leg leg curl 1x6-10
35x10…per leg

1436

Ceph, yeah, pretty much every workout. Only difference is I don’t REALLY take them to the absolute limit each time… but it hurts pretty fucking bad. And I’ve been upping the weight every week… about to be doing the whole machine. It’s been working so far, so I’ll keep doing it till it stops.

Josh, are you doing 6 plates per side on hack squat? If so, that’s fucking ridiculous.

Thursday - Arms

Alt. DB curls (offset grip)

30’s x 10
35’s x 10
45’s x 8
60’s x 15ish (you lose count on these kinds of sets haha)

Preacher curls (elbows in, hand out, trying to hit that inner bicep)

45lbs x 10
65lbs x 10
85lbs x 10
105lbs x 12’ish (tried to keep form a little tighter to make the inner bi work)

Pinwheel curls

50’s x 10
60’s x 10
75’s x 14ish

In-Human CGBP

135lbs x 15
225lbs x 12
245lbs x 8
275lbs x 6
295lbs x 5 (heavy set)
275lbs x 8+4+2 (14RP, failed to lock out the 3rd rep of the last part)

PJR Pullover

60lbs x 10
70lbs x 10
80lbs x 10
90lbs x 9 (getting really deep stretches)

Tricep pressdown (straight bar, narrow grip)

11plates x 16
13plates x 12
14plates x 10/11plates x 7/9plates x 6

Attempted DC tricep stretch (seated) with a 60lb DB. hurt pretty good.

2 sets calves.

Arms is my longest workout, took about 2 hours to finish today. Oh well. It’s funny cuz all the biggest guys in the gym know eachother so it’s fun when everyone is there and run the place. Hah.

Good job fellas.

1437

My chest would probably be my weakest point. For the most part I stick with traditional bench press for it, plus the occasional set of dumbbell bench or flies.

I’m pretty sure one of the best things I could do for it is buy some heavier dumbbells…but they’re so expensive. Probably should buy the ones that can change weight up to 150 lbs (if such a thing exists)

1438

[quote]hungry4more wrote:
My chest would probably be my weakest point. For the most part I stick with traditional bench press for it, plus the occasional set of dumbbell bench or flies.

I’m pretty sure one of the best things I could do for it is buy some heavier dumbbells…but they’re so expensive. Probably should buy the ones that can change weight up to 150 lbs (if such a thing exists)[/quote]

IronMaster quick-lock dumbbells!!!

1439

[quote]hungry4more wrote:
My chest would probably be my weakest point. For the most part I stick with traditional bench press for it, plus the occasional set of dumbbell bench or flies.

[/quote]

I find that I get the most out of DB bench and CG bench if I want to hit my chest good. When I had my RE day earlier this week I had a huge pump in my chest and I hardly ever do when I do regular bench pressing.

1440

[quote]Qaash wrote:
hungry4more wrote:
My chest would probably be my weakest point. For the most part I stick with traditional bench press for it, plus the occasional set of dumbbell bench or flies.

I’m pretty sure one of the best things I could do for it is buy some heavier dumbbells…but they’re so expensive. Probably should buy the ones that can change weight up to 150 lbs (if such a thing exists)

IronMaster quick-lock dumbbells!!!

Yes those were the ones I was considering…only thing is it’d be around $700 or so to get them adjustable up to 165 lbs…ouch!