Brotherhood of Iron: Omega

Training Bodybuilding
201

Alright, back with a vengeance after that strange day yesterday.

I can think Atrocious Abnormality for today’s success.

[u]Hack Squat[/u]
25 ps x 8
45 + 10 ps x 4
(2 x 45) x 2
(2 x 45 + 37.5 ps) x 10

^^^ Just a quick question. While I’m doing these without much rest, in between rep 6 and 7 I took a deep, slow breath, and the same after rep 8. Not really a rest-pause, but this isn’t an issue, is it?

[u]Hack Squat Widowmaker[/u]
(2 x 45 + 17.5) x 20

[u]Leg Curls[/u]
75 x 6
137.5 x 3
200 x 10

[u]DC Calves from Hell[/u]
30 ps x 12

Random Ab Drop-Set of Doom

And done!

So, hack squat weights are still fairly light, and a bit easy, but I’m going to steadily increase weight. Now I’m really starting to get to the point in my cut where calories are going to have to be dropped to 2,200-2,400 or so. So I’ll take the small, incriminate gains.

202

Ok Bug just for fun I put all my stuff in fitday too and I got this as the totals…i eat the same thing just about every day. And I’ve been maintaining/losing weight with this.

Calories : 3,408
Fat : 155
Carb : 251 - carbs is missing prob another 30g or so I usually ingest along with my PWO meal (changes every day)
Protien : 429

Meal breakdown looks like this

6am - 4 large eggs cooked + shake 8oz 2% milk, 2-3 tbsp peanut butter, 30g protein powder

9:15 am - canned tuna or chicken about 35-45g protein, 3 tbsp peanut butter

12:30 pm - around 10oz of 7% ground beef with the extra fat drained (i plugged 4% into fitday - prob a bit higher than that), shredded cheese, 2 tbsp peanut butter

3:00 pm - shake water + 35g protein + 2tbsp peanut butter

4:30 pm - pre workout 60g waxy maize 30g proteen

Peri-workout - 30g waxy maize, 15g protein sipped on throughout

Post-workout - 60g waxy maize, 30g protein

7:00 PM - around 10oz ground beef, shredded cheese, 2 whole wheat tortillas + more random carbs (didnt add the random extra into fitday, it changes every day - today will prob be Reese’s cereal + milk)

Pre-Bed - 35g protien

203

Did some shoulders and triceps today. Kept it quick and simple but definitely a great workout. I’ll just list the PR’s.

HS behind the neck press 3 pps x 7

Smith Militarys 225 x 8

Then for triceps

225 x 8 on in human smith close grips. Now I keep my hands 4-6 inches apart so this makes it even more difficult but my triceps are hit best at his angle.

Did 275 x 3 as well and that was a PR.

I’m getting so sick of eggs and tuna…and now I’m about to down some. Makes me sick thinking about it.

204

[quote]Jacked Diesel wrote:
Thomas I’d love to see you do some crossfit with
me[/quote]

I bet you would.

205

[quote]Jacked Diesel wrote:
Thomas I’d love to see you do some crossfit with
me[/quote]

You’re a crossfitter now?

Major lol

206

[quote]Jacked Diesel wrote:
Thomas I’d love to see you do some crossfit with
me[/quote]

you do crossfit?

ew

207

Not a fan of cross fit for my goals per say but I did have a friend in college who was pretty jacked used to be in the marines and was in excellent condition and swore by cross fit. It’s not going to get you bodybuilder big or powerlifter strong bt it will get you into awesome shape. It’s the fat and skinny guys that tell people they are doing cross fit that give it a bad name.

Two completely out of shape dudes brought in a rope connected to two handles yesterday at my gym and startd doing pull ups and push ups in with this contraption tied tide to the power rack. It was pretty funny and they did like 3 sets each and called it a workout. Shit you could do this at home and they would save the money of a gym membership. When one guy that was pretty big asked what they were doing they said cross fit. That’s where it gets a bad rep.

208

today was Legs B

Leg Press

4 plates + 35

x20
x13

Front Leg Curl

3 plates x12

3 plates +5 x9

Seated Calf Raise

3 sets of 12 with 3 plates + 25

basically felt like i was going to puke the entire time. fun stuff.

then i get outside, walk about a block down and start puking all over the street

took off my shirt and used that for a snot rag

and as i was typing this i had to run to the bathroom because i hucked up a big chunk of scramble egg.

killer headache, heading to the post office mail back a pair of shoes i bought, and then going to work.

i feel absolutely devastated.

209

Is it just me or does anyone else shit 3 or more times per day?

210

[quote]LiveFromThe781 wrote:
today was Legs B

Leg Press

4 plates + 35

x20
x13

Front Leg Curl

3 plates x12

3 plates +5 x9

Seated Calf Raise

3 sets of 12 with 3 plates + 25

basically felt like i was going to puke the entire time. fun stuff.

then i get outside, walk about a block down and start puking all over the street

took off my shirt and used that for a snot rag

and as i was typing this i had to run to the bathroom because i hucked up a big chunk of scramble egg.

killer headache, heading to the post office mail back a pair of shoes i bought, and then going to work.

i feel absolutely devastated. [/quote]

Live, your always throwing up my dude what’s good with that?

211

[quote]austin_bicep wrote:
LiveFromThe781 wrote:
today was Legs B

Leg Press

4 plates + 35

x20
x13

Front Leg Curl

3 plates x12

3 plates +5 x9

Seated Calf Raise

3 sets of 12 with 3 plates + 25

basically felt like i was going to puke the entire time. fun stuff.

then i get outside, walk about a block down and start puking all over the street

took off my shirt and used that for a snot rag

and as i was typing this i had to run to the bathroom because i hucked up a big chunk of scramble egg.

killer headache, heading to the post office mail back a pair of shoes i bought, and then going to work.

i feel absolutely devastated.

Live, your always throwing up my dude what’s good with that?[/quote]

i eat about 15 minutes not before i leave for the gym, but before im actually working out.

on arm day it isnt such a big deal, ive never heard anyone puke over cable curls, but legs is a dif story especially leg press, probably from having your legs push into your stomach.

i usually dry heave every time im at the gym. and that actually doesnt matter if its arm day or not. its like coughing but you know how if you cough hard enough you throw up? well thats what happens, and i havent had a cold in years.

212

[quote]austin_bicep wrote:
Is it just me or does anyone else shit 3 or more times per day?[/quote]

When I’m really eating a lot like you and bug it was usually at least 3x a day…currently averaging 2x a day. lol

213

[quote]austin_bicep wrote:
Is it just me or does anyone else shit 3 or more times per day?[/quote]

At least…

Josh, I think that’s a good plan dude. I think solid, time-tested programs like Yates’ stuff and others are great, I think ultimately, everyone that is serious needs to deviate from a cookie-cutter template and find what works for them. That’s what I’ve been doing fo the last 9 months and it’s been going great so far.

Maybe you should down your frequency for back down to like… 0x/week to give the rest of us a chance to catch up man. :slight_smile:

Live, glad to see you puttin in work baby.

Crossfit is for gays. Just kidding. Just not great for bodybuilding. But maybe a little conditioning every now and then wouldn’t kill us.

My whole body is sore as fuck today. I happy. And my shitty-ass roommate is leaving (FINALLY) and my normal roommate who also happens to be one of my best friends is moving in this weekend. And he cleans and shit so I won’t be so disgusted when I’m in the kitchen.

Hittin chest tomorrow. Might go for a max.

214

[quote]SSC wrote:
hardgnr wrote:
I did my 2nd back squats widowmaker ever today. Although I only got 19 since I couldn’t get out of the hole on the last rep. I noticed I was leaning forward alot around rep 14-15. Does this mean a weak core, or just general fatigue? Lower back pump was so fucking intense…45mins before it went away, and the widowmaker was the last set of my workout.

I got to work out how to squat without my ass doing all the work. Its getting too big.

Dude my hips and ass always do all the work. Do you have a Hack Squat machine? I really, really, really, really think that would solve both your problems (lower back fatigue and lack of leg activation.) Since I’ve switched I’ve never been so pleased with my leg days.

But seriously, keep an eye on the lower-back issue.[/quote]

Yea I think the Hack might be where its at. I’ve never really used it, but I am doing DC now and have hack squats in there so hopefully I will have some growth soon. My teardrop muscles are basically non existant and it makes my legs look so fucking crap. You would never know I squatted. My dad also gave me some of the worse leg genetics ever…his upper legs and lower legs are the same size(like 15inches)!

215

[quote]austin_bicep wrote:
Is it just me or does anyone else shit 3 or more times per day?[/quote]

I was constipated for close to month at the beginning of the summer, that eventually lead to a hemorrhoid, which lead to stool softeners and fiber pills, which lead to massive dookies 2-3x a day.

216

[quote]austin_bicep wrote:
Is it just me or does anyone else shit 3 or more times per day?[/quote]

Yep, and ALWAYS right before a workout. Even if I did one 10 mins prior, as soon as I start warming up, I have to go again.

217

Josh - IMO 2x a week is where its at.

218

Glad it’s not just me lol. Only thing that might be a problem is my mom tripling her toilet paper bill but I don’t think she’ll figure it’s me cause there are 6 people living in my house.

219

[quote]LiveFromThe781 wrote:
austin_bicep wrote:
LiveFromThe781 wrote:
today was Legs B

Leg Press

4 plates + 35

x20
x13

Front Leg Curl

3 plates x12

3 plates +5 x9

Seated Calf Raise

3 sets of 12 with 3 plates + 25

basically felt like i was going to puke the entire time. fun stuff.

then i get outside, walk about a block down and start puking all over the street

took off my shirt and used that for a snot rag

and as i was typing this i had to run to the bathroom because i hucked up a big chunk of scramble egg.

killer headache, heading to the post office mail back a pair of shoes i bought, and then going to work.

i feel absolutely devastated.

Live, your always throwing up my dude what’s good with that?

i eat about 15 minutes not before i leave for the gym, but before im actually working out.

on arm day it isnt such a big deal, ive never heard anyone puke over cable curls, but legs is a dif story especially leg press, probably from having your legs push into your stomach.

i usually dry heave every time im at the gym. and that actually doesnt matter if its arm day or not. its like coughing but you know how if you cough hard enough you throw up? well thats what happens, and i havent had a cold in years. [/quote]

The only time I felt remotely close to throwing up at the gym was on a leg day when the AC was busted and I had so little water in me. It was tough. I could never eat 15 minutes prior to training though that would definitely impact my lifting negatively. Is there a reason you do that. I mean all those cals you throw up are wasted, unless it’s time restraints that are causing you to do so.

220

This is going to be a bitch now with Bug maxing tomorrow. I’m in a lose lose situation here. I’m either going to have to haul ass to beat what he puts up or haul ass to keep him from lifting more than me depending on how much he does. Don’t forget to post uphowmuch youhit bug so I can gear my training around it :).