Brotherhood of Iron: Omega

Training Bodybuilding
521

[quote]austin_bicep wrote:
MeinHerzBrennt wrote:
austin_bicep wrote:
Where are you guys gripping the bar for these in humans. I notice I can bench more than a few of you yet get less weight on the in humans. Maybe it’s cause I grip the bar with 4-6 inches between hands. Idk.

I’m doing them today, only I do them on a decline bench because it feels 1000x better for me.

My grip is about half an inch outside the smooth part of the middle of the bar. I believe it is slightly outside armpit-width.

why do they feel better in the decline. [/quote]

Flat bench + regular up and down smith = really shitty form for me. If the bar was too low, it hit my front delts too much. Too high, and my bad shoulder started aching.
I had been doing SRGBP on a flat bench + angled smith and these felt fantastic. So my thinking was that if the above worked for reverse grip, then perhaps a decline bench with a regular up and down smith would feel good for close grips. I was right.

I’m making retarded progress on these and my front delts + chest aren’t getting hit at all.

522

[quote]MeinHerzBrennt wrote:
Awesome day today

Inc Smith:
LT: 255 x 9/225 x 10
TT: 265 x 6/225 x 11

Flat DB:
LT: 110 x 6
TT: 110 x 7
Shitty form/crappy setup. My head was hanging over the bench a tad.

Cable crossovers for a pump

BB Curl:
LT: 115 x 8/95 x 15
TT: 115 x 7/95 x 16
I reaaaally suck at these. Shit just felt so heavy. I’m thinking of ditching these, but i’ll probably use 100 for my first set next time to get higher reps and come down that way. Otherwise they are out. [/quote] Do EZ drag curls maybe (curl up the normal way and then let it slide down your body)[quote]

1 arm cable curl:
LT: 70 x 11
TT: 70 x 13

Pinwheels:
55 x 10

Dec smith close grips: boooya
LT: 275 x 10/245 x 10
TT: 285 x 9/250 x 10
Should have jumped up more than 10lb. I’m gonna keep my first set at a 6-8 so i’m putting 300 up next time. I LOVE THESE

Pushdowns:
LT: 135 x 23
TT: 140 x 23[/quote]

Any shoulder discomfort or so hindering your bicep training today? Just asking because that caused me to revise this split recently to
chest, back, traps(only if no rack pulls are done for back)
legs, abs
delts, arms (order depends on exercise selection, free-weight press of any kind, overhead or cgp, goes first in the session or perhaps after a curl goes first to help warm up the bi tendon and then the press… You get the idea)

Several people had/have trouble with some bi-tendon/Shoulder discomfort after inclines and such, hence the change so that this would not affect arm training if it occured. Doesn’t matter on back training after all.

523

Shoulders and Triceps

Military Press
Bar x 15
95x8
115x4
145x5 (+10 pounds -2 reps)
115x10

Smith RGB
1pps x 12
1p+25ps x 6
2pps x 10 (+3 reps)
1p+25ps x 10

Lateral Raise
25s x 10+2, 8+4, 6+3+3

Smith BTN Press
25ps x 10
1pps x 5
1p+10ps x 7 (-2 reps, probly tired from all the pressing before)

PJR Pullover
65x10
85x15 (+2 reps)
85x8

Bent Over Flyes
10’s x 15
15’s x 12

Bent Extensions
70x12
100x8
140x11 (+1 rep)

524

[quote]Cephalic_Carnage wrote:
MeinHerzBrennt wrote:
Awesome day today

Inc Smith:
LT: 255 x 9/225 x 10
TT: 265 x 6/225 x 11

Flat DB:
LT: 110 x 6
TT: 110 x 7
Shitty form/crappy setup. My head was hanging over the bench a tad.

Cable crossovers for a pump

BB Curl:
LT: 115 x 8/95 x 15
TT: 115 x 7/95 x 16
I reaaaally suck at these. Shit just felt so heavy. I’m thinking of ditching these, but i’ll probably use 100 for my first set next time to get higher reps and come down that way. Otherwise they are out. Do EZ drag curls maybe (curl up the normal way and then let it slide down your body)

1 arm cable curl:
LT: 70 x 11
TT: 70 x 13

Pinwheels:
55 x 10

Dec smith close grips: boooya
LT: 275 x 10/245 x 10
TT: 285 x 9/250 x 10
Should have jumped up more than 10lb. I’m gonna keep my first set at a 6-8 so i’m putting 300 up next time. I LOVE THESE

Pushdowns:
LT: 135 x 23
TT: 140 x 23

Any shoulder discomfort or so hindering your bicep training today? Just asking because that caused me to revise this split recently to
chest, back, traps(only if no rack pulls are done for back)
legs, abs
delts, arms (order depends on exercise selection, free-weight press of any kind, overhead or cgp, goes first in the session or perhaps after a curl goes first to help warm up the bi tendon and then the press… You get the idea)

Several people had/have trouble with some bi-tendon/Shoulder discomfort after inclines and such, hence the change so that this would not affect arm training if it occured. Doesn’t matter on back training after all.
[/quote]

From today, no shoulder pain.
Noticed a couple nagging pains since this split: wrists, most definitely from BB curls; brachialis (in that area, but it didn’t feel as if it was the actual muscle - felt like the pain was coming from deeper down). Not sure what caused this but I haven’t had it in several days; left elbow feels a little stiff at the beginning of my workouts which I can feel on chest and BB militarys but I just warm up the elbow tendon a bit. Probably from finally making progress on my close grips lol.

I’ve been doing BB standing militarys and DB laterals for shoulders with no shoulder problems.
Thanks for the revised split idea; i’ll give it a shot if I ever run into problems.
So far, i’m loving the yates 3-way and hitting PRs on almost everything even though i’m still dieting.

525

Arms

Smith Reverse Grips: 275x5(+20lbs -5 reps… pretty disappointed I thought I would be good for 7-8, gonna have to chill at this weight for a few weeks I guess)
Dead Skulls: 105x12
Rope Pushdowns: something (I don’t think I like these, I felt a flash pain in my shoulder at the end of each set so I probably do them wrong, doesn’t happen if I do straight or mini-ez bar though)

Alt DB Curls: 65’s x9
Pinwheels: 75’s x15
Incline DB: 35’s x12

Arms looked pretty good in the mirror, maybe I’ll measure them soon and see where they’re at.

526

Deload week:

BB Shrugs-
135 x 10
225 x 10
315 x 10
365 x 10
405 x 10

Pinwheel Curls-
60 x 12 x2

Kettlebell torture complex:
25 lb 'bell, 3 rounds of
10 cleans per side (alternating)
20 swings per side (alternating)
30 Reverse lunges per side (alternating, bodyweight)

527

Chest/Bi/Tri 2

DB Incline Press : 100s x 9

Cable X-over : 120s x 12

Pec-Deck : 200 x 13

Incline DB Curls : 40s x 11

Standing Cable Curl : 140 x 12

Smith CGBP : 295 x 10

Cable Pressdown (close grip) : 180 x 11

Now I’m chowing down on chipotle chicken bowl with black beans and extra chicken. YUM!

528

[quote]josh86 wrote:
Street Sharks FTW![/quote]

Speaking of old cartoons. Did anyone ever watch that cartoon that was basically based on monsters playing sports?

All I can really remember is the main character was a skeleton named Bones or something and his other skeleton buddies played against other monster people in soccer/volleyball (and possibly did other stuff that I can’t remember).

This probably makes no sense but that was my favorite show ever and then one day it disappeared :frowning:

There was also another fucking awesome cartoon about animals that morphed into things. I remember the main guy was a gorilla and there was a cheetah also. Come on I know someone can figure this out! lol (and no it wasn’t thundercats)

529

[quote]
Kettlebell torture complex:
25 lb 'bell, 3 rounds of
10 cleans per side (alternating)
20 swings per side (alternating)
30 Reverse lunges per side (alternating, bodyweight)[/quote]

THIS looks like crossfit :slight_smile:

530

Pretty good session overall, still letting my ego get to me

BP
205x2…same as last time, droppping down to 175 and gonna increase reps

incline bp
155x6…+20 pounds, - 4 reps

deadstop skulls on the floor
85x8…first time doing these on the floor. Gonne drop to 75 and do more reps, I had to do four reps rest for 30 seconds then do another four

overhead bentover cable extension
110x12…+10 pounds, +2 reps

db flies
50sx12…+2 reps

I just realized that Ramadan is starting this Saturday and I honestly don’t know how to train. Last year I ended up skipping an entire month which was really stupid. I want to get 405 on 8/31, but I don’t think I will be able to do it while fasting.

531

[quote]red04 wrote:
Arms

Smith Reverse Grips: 275x5(+20lbs -5 reps… pretty disappointed I thought I would be good for 7-8, gonna have to chill at this weight for a few weeks I guess)
Dead Skulls: 105x12
Rope Pushdowns: something (I don’t think I like these, I felt a flash pain in my shoulder at the end of each set so I probably do them wrong, doesn’t happen if I do straight or mini-ez bar though)

Alt DB Curls: 65’s x9
Pinwheels: 75’s x15
Incline DB: 35’s x12

Arms looked pretty good in the mirror, maybe I’ll measure them soon and see where they’re at.[/quote]

I got that same pain too and I stopped doing them. Are you really hunched over when you’re doing them?

532

[quote]red04 wrote:
Arms

Smith Reverse Grips: 275x5(+20lbs -5 reps… pretty disappointed I thought I would be good for 7-8, gonna have to chill at this weight for a few weeks I guess)
Dead Skulls: 105x12
Rope Pushdowns: something (I don’t think I like these, I felt a flash pain in my shoulder at the end of each set so I probably do them wrong, doesn’t happen if I do straight or mini-ez bar though)

Alt DB Curls: 65’s x9
Pinwheels: 75’s x15
Incline DB: 35’s x12

Arms looked pretty good in the mirror, maybe I’ll measure them soon and see where they’re at.[/quote]

I meant are you bending a lot at your waist. I notice when I stay more upright it doesn’t hurt, but when I’m bending it hurts

533

Good idea with the stretching for the abs I’ll give it a go next time I do abs, although I’m deathly afraid to do them again haha.

Question for the big boys…

Ok actually eating solid food is becoming more and more annoying. I find myself relying on shakes pretty often now. It seems that by the time I finish a meal I’m immediately hungry again and have to have a shake to take the edge off. I guess I could always try and eat faster, but it’s just really annoying. I completely stay away from low calorie foods like chicken because of this now, it just seems pointless.

Like I just ate 2 lbs of sirloin, yah it took me about an hour to eat, but I never felt satisfied at all from beginning to end lol. /end rant and off to make an EVOO and whey shake for the 5th time today!

534

[quote]waylanderxx wrote:
josh86 wrote:
Street Sharks FTW!

Speaking of old cartoons. Did anyone ever watch that cartoon that was basically based on monsters playing sports?

All I can really remember is the main character was a skeleton named Bones or something and his other skeleton buddies played against other monster people in soccer/volleyball (and possibly did other stuff that I can’t remember).

This probably makes no sense but that was my favorite show ever and then one day it disappeared :frowning:

There was also another fucking awesome cartoon about animals that morphed into things. I remember the main guy was a gorilla and there was a cheetah also. Come on I know someone can figure this out! lol (and no it wasn’t thundercats)[/quote]

Mutant League and Animorphs ftw!

535

Jacked:

We have Detazathoth doing a westside-ish program getting ready for his meet in October.

And yes, that was crossfit-esque because I like to eat food and I don’t like walking on a treadmill and my legs are too sore from running hills last Sunday to run them again tonight.

536

[quote]waylanderxx wrote:
josh86 wrote:
Street Sharks FTW!

Speaking of old cartoons. Did anyone ever watch that cartoon that was basically based on monsters playing sports?

All I can really remember is the main character was a skeleton named Bones or something and his other skeleton buddies played against other monster people in soccer/volleyball (and possibly did other stuff that I can’t remember).

This probably makes no sense but that was my favorite show ever and then one day it disappeared :frowning:

There was also another fucking awesome cartoon about animals that morphed into things. I remember the main guy was a gorilla and there was a cheetah also. Come on I know someone can figure this out! lol (and no it wasn’t thundercats)[/quote]

Beast wars?

537

[quote]waylanderxx wrote:
Good idea with the stretching for the abs I’ll give it a go next time I do abs, although I’m deathly afraid to do them again haha.

Question for the big boys…

Ok actually eating solid food is becoming more and more annoying. I find myself relying on shakes pretty often now. It seems that by the time I finish a meal I’m immediately hungry again and have to have a shake to take the edge off. I guess I could always try and eat faster, but it’s just really annoying. I completely stay away from low calorie foods like chicken because of this now, it just seems pointless.

Like I just ate 2 lbs of sirloin, yah it took me about an hour to eat, but I never felt satisfied at all from beginning to end lol. /end rant and off to make an EVOO and whey shake for the 5th time today![/quote]

welcome to my life brother.

the worst is when you’re lying in bed and you just want to sleep but you know that if you dont eat youre just going to lay there for hours.

538

[quote]waylanderxx wrote:
Good idea with the stretching for the abs I’ll give it a go next time I do abs, although I’m deathly afraid to do them again haha.

Question for the big boys…

Ok actually eating solid food is becoming more and more annoying. I find myself relying on shakes pretty often now. It seems that by the time I finish a meal I’m immediately hungry again and have to have a shake to take the edge off. I guess I could always try and eat faster, but it’s just really annoying. I completely stay away from low calorie foods like chicken because of this now, it just seems pointless.

Like I just ate 2 lbs of sirloin, yah it took me about an hour to eat, but I never felt satisfied at all from beginning to end lol. /end rant and off to make an EVOO and whey shake for the 5th time today![/quote]

I used to have this problem really really bad, here is how you fix it:

You need to take in a lot of food in the morning, I mean a lot of food, also, take in a lot of carbs before 2, this will mellow out your cravings in the afternoon and night and will allow you to eat regular portions.

539

[quote]detazathoth wrote:
waylanderxx wrote:
josh86 wrote:
Street Sharks FTW!

Speaking of old cartoons. Did anyone ever watch that cartoon that was basically based on monsters playing sports?

All I can really remember is the main character was a skeleton named Bones or something and his other skeleton buddies played against other monster people in soccer/volleyball (and possibly did other stuff that I can’t remember).

This probably makes no sense but that was my favorite show ever and then one day it disappeared :frowning:

There was also another fucking awesome cartoon about animals that morphed into things. I remember the main guy was a gorilla and there was a cheetah also. Come on I know someone can figure this out! lol (and no it wasn’t thundercats)

Mutant League and Animorphs ftw![/quote]

I thought animorphs was real people turning into animals

540

Carlos, whats your template like