Brotherhood of Iron 2.0

Training Bodybuilding
1921

[quote]bugeishaAD wrote:
Woo buddy. Gonna be a good week in the gym.

Did quite well today.

Monday - big bad LEGS

Squat

135lbs x 10
225lbs x 8
275lbs x 5
315lbs x 4
355lbs x 1

385lbs x 4 (PR! 5 would have been questionable, 4 went up slow)
335lbs x 9!!! (I’d been doing 315 as my rep set and got up to 12 or whatever, so I decided to up this weight. Was expecting 6, 8 tops. My legs could have gotten 10 FOR SURE, but vomit chunks were starting to come up my throat, and I didn’t wanna make a mess. I really like this method of a lower rep and higher rep work set.)

Hack squats

Started hurting my right knee during warmup, so…

Leg Press

At about 4 plates/side, started to aggravate my knee again, so I forgot about it. Might try lunges next week.

Romanian deadlifts (I got the shittiest bar in the gym because the PL team was using all the good ones. it spins around and makes it hard to use straps or get a good grip. Also, all the safey pins were in use or missing… so I was pulling these off the floor, which I haven’t done in awhile)

225lbs x 6 warmup
315lbs x 8
335lbs x 8
365lbs x 6
385lbs x 6
405lbs x 6 (did extra sets since I didn’t do that second exercise earlier)

Lying leg curls

90lbs x 8
120lbs x 8
140lbs x 6
155lbs x 10 + 6 + 4 (20RP) / 40lbs x 12ish (chest up in the air method to really nail hammies)

Leg extensions

150lbs x 10
230lbs x 50! (Always brutal.)

1 set DC calves.

Notes: I was happy about my squatting. Yay.[/quote]

Lol, Squat + Hack Squat + Leg Press + Leg Extensions all in one workout

Is your motto “If this doesn’t kill my knees, nothing will” ?
I see that you’re already succeeding :wink:

Seriously though, maybe cut back on the quad stuff a little…
Something like:
-Leg Ext. (for warming the knees up, not going past 90 degree bend, also not to failure or anything),
-Squats to heavy top set of 4-6 or maybe a little lighter, then do your high rep work on either
-hacks or leg-press, one warm-up + one grinding 20 rep set… Try that out for a few workouts if you like and always try to pack on more weight.

1922

Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?

1923

Hey josh, you look like you want to kill someone in those pics :wink:

Chest huh… Only general tip I can think of right now is to always keep your chest as high as possible when pressing, shoulders back and an arched lower back (not extremely arched), upper back/delts stay on the bench no matter what… If your shoulders come forward later on in the set, just end the set, rest and then do another, slightly heavier set for lower reps or something…
For Upper chest, use a lower incline than what most people use (who almost turn incline presses into a shoulder exercise).

If ScottM could chime in with some of his and/or Dante’s wisdom on chest, that’d be cool.

I’m kind of a torso-person, hence my constant obsession with arm-training ;D My arm troubles are long gone… But I never had to really think about chest training all that much… So I can’t help you much beyond this.

1924

[quote]dre wrote:
Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?[/quote]

Two Words.

Free Samples.

1925

[quote]dre wrote:
Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?[/quote]

I’ll pm you a suggestion…

1926

I gagged on my creatine and water post workout, ended up spitting it back in the glass, I don’t like to waste supplements, so i chugged the rest…odd sensation.

I had already drank a ton of water before and during my workout, and a post workout shake, so I think it was a mixture of being pretty beat,full to the brim of fucking water, and the fact that I didnt stir it all too well.

Just got done with chest and triceps, somehow got completely done in like 50 minutes, thought it would take longer for some reason. I forgot my iPod, and i guess i take shorter rest periods when i don’t have it

I’ve started logging what i eat in my workout log now, as well as how much sleep ive got, and how my energy is going into the workout.

The workout: Chest and Triceps

  1. Regular Grip In-Human Bench Press
    135 x 12
    225 x 12
    245 x 10
    265 x 9
    295 x 8 (thought i had 285 on the bar, DOH!)
    315 x 4 (PR ?)

2A) H.S Wide Chest press
6 plates x 8
6 plates x 9
6 plates x 7
6 plates x 7

2B) Free motion incline fly
100 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10

  1. H.S Plate loaded Dip
    4 plates x 12
    4 plates + 2 25’s x 12
    6 plates x 12
    6 plates x 12

4)Cybex Overhead Extension
120 lbs x 12
150 lbs x 10
150 lbs x 45 second stretch.

Comments: Damn good workout, this was scheduled for yesterday, but honestly, when i got done with my shift, I just didn’t have it in me, and I hate to waste a training session.

More then made up for it today though.

Here’s a pic of me about 30 minutes post workout, i think my triceps are finally starting to grow, ive always looked weird in side poses because my biceps attach so much lower then my triceps.

–JB

1927

[quote]Cephalic_Carnage wrote:
dre wrote:
Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?

I’ll pm you a suggestion…[/quote]

Thanks CC!

1928

[quote]Stuntman Mike wrote:
dre wrote:
Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?

Two Words.

Free Samples.[/quote]

One word.

Sweeeeeeeeeeeeeetah…

1929

[quote]dre wrote:
Cephalic_Carnage wrote:
dre wrote:
Question, anyone a regular at Costco? Going there this weekend for the first time and I have no idea what to expect. We just got a chest freezer so we want to stock it full of good shiat. Suggestions?

Also, what does everyone take for fish oil. I’d love to keep taking Flameout, but with the kid on the way money is getting tight and I’d like to find a cheaper option. Suggestions?

I’ll pm you a suggestion…

Thanks CC![/quote]

Looks like my pm’s been eaten by alien data-worms. cough

Anyway, you could pm me your e-mail adress if you don’t mind.

1930

I tried to warn you… guess you can ignore that email I sent you CC.

1931

[quote]Scott M wrote:
I tried to warn you… guess you can ignore that email I sent you CC. [/quote]

Oh, thanks anyway.

1932

Hot damn josh, you are exploding. Why do you want to build those icky muscles anyways? it’s all fat and not functional anyways… haha.

Seriously though, looking massive. You’re 5’10", right? Man, I’d have to be well over 230 I think to look as big as you, and your arms look waaaaaay bigger on you than mine do on me (i’m definitely torso dominant as well… we both seem to have fairly wide waists).

We kinda do look similar though in a way. Good stuff. The lighting is pretty bad though. And you look like you want to murder me for looking at your hot bod.

JB, gonna havta work on that IH CGBP bud. :wink: I’ve got you beat by a rep! hahah.

Ceph, I didn’t mean to do so much quad stuff, but since hack squats weren’t working for me, i decided to try leg press. I didn’t get too far on either. I will take next week off from both I think and then will likely try to come back and just do a warmup and a 20-rep set.

bradden, the 50rep set… is madness. I get like 25 in a row or so, then I have to take a few breaths, and keep cranking them out in spurts of 5-8. it’s always funny falling off the leg extension in front of the ellipticals. Hahah.

Chest today, which is always fun! :slight_smile:

1933

[quote]WS4JB wrote:
I gagged on my creatine and water post workout, ended up spitting it back in the glass, I don’t like to waste supplements, so i chugged the rest…odd sensation.

I had already drank a ton of water before and during my workout, and a post workout shake, so I think it was a mixture of being pretty beat,full to the brim of fucking water, and the fact that I didnt stir it all too well.

Just got done with chest and triceps, somehow got completely done in like 50 minutes, thought it would take longer for some reason. I forgot my iPod, and i guess i take shorter rest periods when i don’t have it

I’ve started logging what i eat in my workout log now, as well as how much sleep ive got, and how my energy is going into the workout.

The workout: Chest and Triceps

  1. Regular Grip In-Human Bench Press
    135 x 12
    225 x 12
    245 x 10
    265 x 9
    295 x 8 (thought i had 285 on the bar, DOH!)
    315 x 4 (PR ?)

2A) H.S Wide Chest press
6 plates x 8
6 plates x 9
6 plates x 7
6 plates x 7

2B) Free motion incline fly
100 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10

  1. H.S Plate loaded Dip
    4 plates x 12
    4 plates + 2 25’s x 12
    6 plates x 12
    6 plates x 12

4)Cybex Overhead Extension
120 lbs x 12
150 lbs x 10
150 lbs x 45 second stretch.

Comments: Damn good workout, this was scheduled for yesterday, but honestly, when i got done with my shift, I just didn’t have it in me, and I hate to waste a training session.

More then made up for it today though.

Here’s a pic of me about 30 minutes post workout, i think my triceps are finally starting to grow, ive always looked weird in side poses because my biceps attach so much lower then my triceps.

–JB [/quote]

Mind giving us a side-tri ?
Will be interesting to see how yours shape up once you’ve added 50 or so pounds to your working weight on IHP’s or RGB’s.

1934

I’m thinking about doing my chest workout today with one tripple rest-pause for each of the 4 exercises I normally do…what you think CC?

Like instead of doing 4 sets to failure for 4 exercises I would do 1 triple rest pause for the same 4 exercises…

Yeah I’m 5’10" Bug, thanks for the comments. :slight_smile:

1935

Oh and I wasn’t trying to look mean or mad or anything in the pics…but I took a few smiling and thought they looked weird/gay so I just did them with a neutral face…guess the flexing just kinda makes me scowl? lol

Oh and JB, I am definitely hating you for having better chest development right now…lol

1936

[quote]josh86 wrote:
Oh and I wasn’t trying to look mean or mad or anything in the pics…but I took a few smiling and thought they looked weird/gay so I just did them with a neutral face…guess the flexing just kinda makes me scowl? lol[/quote]

If that was your mean look, you’ve got some work to do. haha

1937

Metabolic session

A1. Bulgarian Split Squat x8/leg
45’s/45’s/40’s
no rest
A2. Shuffle Running x45 sec
75s rest

REPEAT for 3 sets

B1. Leg Press x15-20
4 plates x20/6 plates x15
no rest
B2. Vertical Jumps x10
no rest
B3. Bodyweight squats x30seconds
rest 75s.

REPEAT for 2 total sets

25 minutes on the elliptical

Notes: I’ve come to the conclusion that CT is the fucking devil and he’s trying to kill people with these metabolic pairings. I felt the puke chunks in the back of my throat no less than 3 times during this workout.

1938

[quote]dre wrote:
josh86 wrote:
Oh and I wasn’t trying to look mean or mad or anything in the pics…but I took a few smiling and thought they looked weird/gay so I just did them with a neutral face…guess the flexing just kinda makes me scowl? lol

If that was your mean look, you’ve got some work to do. haha[/quote]

If that’s your reading comprehension, you’ve got some work to do. =P

I said I wasn’t trying to look mean - but Bug and CC both said I looked mean/mad/pissed off in the pics. lol

1939

Bug you are right about the larger than average waist. Here is a pic of me at 183lbs, pretty damn lean and my waist was still 33.5" (currently its 36.5").

1940

[quote]josh86 wrote:
I’m thinking about doing my chest workout today with one tripple rest-pause for each of the 4 exercises I normally do…what you think CC?

Like instead of doing 4 sets to failure for 4 exercises I would do 1 triple rest pause for the same 4 exercises…

Yeah I’m 5’10" Bug, thanks for the comments. :)[/quote]

Whoa dude, RP on all 4 exercises per bodypart? Not even Dave Henry does that :wink:

I’d ask ScottM about how to incorporate RP into regular routines.

Personally, If I don’t train DC then I also don’t do RP (at least not in the DC-RP sense. You know how on squats you keep taking breathers between reps later on in the set… Or on BB curls or Deadlifts… That’s pretty much a form of RPing, just not as controllable as the DC-RP format).