Brotherhood of Iron: Omega

Training Bodybuilding
121

You know I have some pretty upsetting news. So at work, they promised us 3 meals a day right? Well the Pres of the company had to leave on business so the VP has taken over for a few days. Prior to the VP popping in we had gotten 3 decent meals and had gatorades and bottles of water. Well Mr. VP decided to shut all that down, we now only have 6 oz water bottles (like 1 sip) and he is only giving us 1 shitty meal per day, today was frozen chinese food from walmart… Why did he do this you ask? Well we found out his bonus is based on the businesses cost/profit margin. So every dollar they spend feeding us subtracts 10 cents from his bonus and he felt it was necessary to shaft us so he gets his full bonus, talk about a fucking douche eh?

Anyways, got off a little early and had some time to jump in the gym real quick. Did some back, bi’s, and tri’s. Still at 280 thank God! I’m getting like 1/4th the calories I’m used to lol, sucks!

122

[quote]patrickk wrote:
The rats are back! If I get the fuckin’ plague I will be super pissed off! They ate through another of my desk drawers to try and snack on my supplements this time. What the fuck do rats want with Creatine and multi-vitamins?! They have left my protein alone though! Guess I’ll be figuring out another way to store my workout gear at work…

Regardless of the bubonic plague I’m about to get I smashed the shit out of the gym again today. I had less enthusiasm then normal, but still managed to PR on everything.

EZ-Bar Curl
105x19RP

Hammer Curl
50x14SS

Standing Calves
450x12 w/ 15 second stretch at the bottom

GHR’s
BWx21RP

Leg Press
6PPSx5 + 4PPSx20

I think I need to find a replacement for GHR’s. I have been jerry-rigging the squat rack to do these. And they are starting to hurt my knee’s and I don’t see any way I can progress in the weight considering the shady ass setup I have. I was thinking laying leg curls? My other two hamstring exercises are SLDL’s and sitting leg curls. Any Ideas? If so, what rep range for rest pause would you aim for? 12-20?

Thanks for any insight.

Welcome to the BOI That One Guy![/quote]

Are there any yoga mats at your gym? That’s what I used to use.

123

Really good session tonight. Tried some new stuff and it was the first time benching heavy in two weeks

BP
205x2…PR, last time this was my max

incline BP
135x10…FIrst time doing these, gonna bump it up to 155 next time

deadstop skull things
75x8…first time doing these
85x4

overhead bentover cable extension
100x10…first time doing these

db flies
50sx8…PR, five more pounds per arm

Thanks a lot Cephalic_Carnage for the tricep exercises. My elbows were pain free

124

[quote]bugeishaAD wrote:
That One Guy wrote:
I wanna join the club!

But yeah, anyway here’s my Deadlift/assistance day today.

Deadlift 325pd 4x3 reps 1x1rep
Lat Pulldown 160pd 1x11reps 1x5reps
Db Rows (straps) 85pd 1x8-10reps (no straps) 70pd 1x11 reps
Heavy Weighted Holds 205pd 2xtime
Preacher Curls 65pd 1x7reps 55pd 1x7reps
Hanging Stretch Hold 1xtime

Granted, I’m pretty sure I’m the weakest one here, but I’m getting stronger. Eventually I want to get into strongman, but that’s a year or two down the line.

Boy if the stats in your profile are correct, and you’ve been here since January of 2007, you can guess what many will say. EAT, SON! You need to get up to like at least 250. So eat like it. Welcome to the BOI brother. [/quote] Yeah I know I definitely need to eat, let’s just say I can’t wait to take advantage of the meal plan up at Uni haha. And thanks for the welcome. [quote]

I was debating not going heavy at all today since I’ve had 3 bad chest workouts in a row, but my training partner wasn’t hearin that noise. So we compromised.

-Incline bench press
135lbs x 12
185lbs x 8
225lbs x 12 (man, I should be playing with 225 and getting more like 15-16. Oh well)
275lbs x 4 (spotter kept the 4th rep movin. Might not have gotten it on my own.)
225lbs x 9 fuckin controlled as fuck, more to the neck, stretched the shit out of the chest DROP 135lbs x some reps till that motherfucker felt like a ton.

Ridiculous pump.

-HS Flat bench
1pps x 15
2pps x 15
3pps x 9

-Freemotion cable flies
120lbs x 9 DROP 70lbs DROP 40lbs [ 2 of these ]

-Reverse grip pressdowns + misc
Played around with pressdowns till I got a good pump goin.

-PJR pullovers
75lbs x 15
100lbs x 11

Cable tricep finisher thingy. Yes that’s the official name.

Good day in the gym today. My buddy was there and said he could get me some Gold’s t-shirts that fit nicely for 5 bucks each so I might grab a few of those. Stay strong brothas.[/quote]

125

[quote]Stuntman Mike wrote:
That One Guy wrote:
I wanna join the club!

But yeah, anyway here’s my Deadlift/assistance day today.

Deadlift 325pd 4x3 reps 1x1rep
Lat Pulldown 160pd 1x11reps 1x5reps
Db Rows (straps) 85pd 1x8-10reps (no straps) 70pd 1x11 reps
Heavy Weighted Holds 205pd 2xtime
Preacher Curls 65pd 1x7reps 55pd 1x7reps
Hanging Stretch Hold 1xtime

Granted, I’m pretty sure I’m the weakest one here, but I’m getting stronger. Eventually I want to get into strongman, but that’s a year or two down the line.

Really dude? Instead of the using ‘lb’ for pound, you use ‘pd’?

Makes it worse to read then KGs[/quote]

Really? guess it never bothered me all that much…

126

MEUB

  1. Shirt Work

405x2 5 Board
405x2 4 Board

Murph pulls me over and tells me I need to man up grow a pair of balls the size of his head and pull the bar down with authority. I crank up the music, Four Horsemen by Metallica, and got to work

405x3 3 Board
405x2 2 Board
405x1 1 Board

  1. Pull Ups 20x5 bw
  2. Sandbag Sit Ups

I’ll be shooting to touch anywhere from 425-435 to my chest next week, and then go from there. I’m 12 weeks out, and on schedule weight wise.

127

[quote]waylanderxx wrote:
You know I have some pretty upsetting news. So at work, they promised us 3 meals a day right? Well the Pres of the company had to leave on business so the VP has taken over for a few days. Prior to the VP popping in we had gotten 3 decent meals and had gatorades and bottles of water. Well Mr. VP decided to shut all that down, we now only have 6 oz water bottles (like 1 sip) and he is only giving us 1 shitty meal per day, today was frozen chinese food from walmart… Why did he do this you ask? Well we found out his bonus is based on the businesses cost/profit margin. So every dollar they spend feeding us subtracts 10 cents from his bonus and he felt it was necessary to shaft us so he gets his full bonus, talk about a fucking douche eh?

Anyways, got off a little early and had some time to jump in the gym real quick. Did some back, bi’s, and tri’s. Still at 280 thank God! I’m getting like 1/4th the calories I’m used to lol, sucks!

[/quote]

I vote after all this shit is over you fuck him up.

128

[quote]waylanderxx wrote:
You know I have some pretty upsetting news. So at work, they promised us 3 meals a day right? Well the Pres of the company had to leave on business so the VP has taken over for a few days. Prior to the VP popping in we had gotten 3 decent meals and had gatorades and bottles of water. Well Mr. VP decided to shut all that down, we now only have 6 oz water bottles (like 1 sip) and he is only giving us 1 shitty meal per day, today was frozen chinese food from walmart… Why did he do this you ask? Well we found out his bonus is based on the businesses cost/profit margin. So every dollar they spend feeding us subtracts 10 cents from his bonus and he felt it was necessary to shaft us so he gets his full bonus, talk about a fucking douche eh?

Anyways, got off a little early and had some time to jump in the gym real quick. Did some back, bi’s, and tri’s. Still at 280 thank God! I’m getting like 1/4th the calories I’m used to lol, sucks!
[/quote]

How much longer do you have to do this for?

129

Delts/Back 2

DB Shoulder Press : 85s x 9, drop 70s x to failure

*Pisses off, same weight and reps as last week. What should I expect though losing another 2 lbs…I just ate some huge ass burritos I made with ground beef, cheese and WW tortillas. Hopefully I can start slowly gaining again without having to drastically change anything.

Cybex Lateral Raise Machine : #14 x 8, drop #11 x to failure

Underhand Pullup : BW+70 x 8

Oldschool T-bar Row : 7plates x 10

Since my chest sucks so bad I decided to throw in some pec-deck really squeezing the shit out of it and holding in the middle. Next Chest/bi/tri session I’m dropping my 2nd pressing movement and going to add in some kind of either DB fly, or a cable fly or a cable x-over or something - one of the exercises I know work well for me “feeling” the chest work. No matter what I do pressing for chest I always feel it in my delts instead.

130

So deload week is going well. I thought I strained by bicep just now carying my dumbass barking dog up the steps because she won’t shut the fuck up.

xb-c is telling me about how awesome his protein is, I hope I still have my PMs.

131

haha I hear you on that Josh…Just 3 more days!

132

OK guys, so just for shits and giggles, I input a typical day of eating into fitday… I felt like my eating has been slacking but I guess making good food choices has helped me meet my caloric goals…

Total calories: 5436
Fats: 246.1g (yikes… looks a lil high to me… 14g from milk, 32g from peanutbutter, 60g from ground beef, and 80g from EVOO. those are the major sources. This look ok?)
Carbs: 330g (seems fine for a normal day?)
Protein: 488g (solid)

At least I seem to be eating enough but i’m still not gaining steadily wtf!

133

Alright my brothers, I’m embarking on a new split and training approach starting next week, partly do to classes but also to help some lagging bodyparts.

First things first, I’m going to be doing two a days on almost every training day. However, it is not going to be your normal chest in the morning back at night kind of thing. Instead on chest day I’m going to be hitting chest hard on flat bench and close grips in the morning while focusing on the upper pecs and flies at night. I will also be doing back width in the morning and thickness at night. On shoulder tricep day I will hit shoulders in the morning triceps at night and on leg day I will train quads and hams in the morning and calves at night. Bicep day will be the only day unaffected.

I will also be throwing in 3 days of cardio per week rotating between heavy bag workouts and the treadmil.

The diet will be the same trying to keep it clean and eat a large amount of proteins and good carbs.

Was wondering if anyone trained with a similar split before and if they liked. I’m going to be doing this for the nex 6 months or so regardless and i’ll obviously be reporting the progress. I feel with adiquate recovery and good nutrition accompanied with this split and me busting my ass, the gains will be pretty sweet.

134

[quote]josh86 wrote:
waylanderxx wrote:
You know I have some pretty upsetting news. So at work, they promised us 3 meals a day right? Well the Pres of the company had to leave on business so the VP has taken over for a few days. Prior to the VP popping in we had gotten 3 decent meals and had gatorades and bottles of water. Well Mr. VP decided to shut all that down, we now only have 6 oz water bottles (like 1 sip) and he is only giving us 1 shitty meal per day, today was frozen chinese food from walmart… Why did he do this you ask? Well we found out his bonus is based on the businesses cost/profit margin. So every dollar they spend feeding us subtracts 10 cents from his bonus and he felt it was necessary to shaft us so he gets his full bonus, talk about a fucking douche eh?

Anyways, got off a little early and had some time to jump in the gym real quick. Did some back, bi’s, and tri’s. Still at 280 thank God! I’m getting like 1/4th the calories I’m used to lol, sucks!

I vote after all this shit is over you fuck him up.[/quote]

The things you put up with for money, eh Waylander?

I second Josh’s motion.

135

[quote]austin_bicep wrote:
Alright my brothers, I’m embarking on a new split and training approach starting next week, partly do to classes but also to help some lagging bodyparts.

First things first, I’m going to be doing two a days on almost every training day. However, it is not going to be your normal chest in the morning back at night kind of thing. Instead on chest day I’m going to be hitting chest hard on flat bench and close grips in the morning while focusing on the upper pecs and flies at night. I will also be doing back width in the morning and thickness at night. On shoulder tricep day I will hit shoulders in the morning triceps at night and on leg day I will train quads and hams in the morning and calves at night. Bicep day will be the only day unaffected.

I will also be throwing in 3 days of cardio per week rotating between heavy bag workouts and the treadmil.

The diet will be the same trying to keep it clean and eat a large amount of proteins and good carbs.

Was wondering if anyone trained with a similar split before and if they liked. I’m going to be doing this for the nex 6 months or so regardless and i’ll obviously be reporting the progress. I feel with adiquate recovery and good nutrition accompanied with this split and me busting my ass, the gains will be pretty sweet. [/quote]

seems like extra work if youre going to be in school ya know? like id think that would be better suited for when you have a lot of free time.

136

[quote]patrickk wrote:
The rats are back! If I get the fuckin’ plague I will be super pissed off! They ate through another of my desk drawers to try and snack on my supplements this time. What the fuck do rats want with Creatine and multi-vitamins?! They have left my protein alone though! Guess I’ll be figuring out another way to store my workout gear at work…

Regardless of the bubonic plague I’m about to get I smashed the shit out of the gym again today. I had less enthusiasm then normal, but still managed to PR on everything.

EZ-Bar Curl
105x19RP

Hammer Curl
50x14SS

Standing Calves
450x12 w/ 15 second stretch at the bottom

GHR’s
BWx21RP

Leg Press
6PPSx5 + 4PPSx20

I think I need to find a replacement for GHR’s. I have been jerry-rigging the squat rack to do these. And they are starting to hurt my knee’s and I don’t see any way I can progress in the weight considering the shady ass setup I have. I was thinking laying leg curls? My other two hamstring exercises are SLDL’s and sitting leg curls. Any Ideas? If so, what rep range for rest pause would you aim for? 12-20?

Thanks for any insight.

Welcome to the BOI That One Guy![/quote]

Yea my routine I have SLDL’s, Sitting LEg Curl and Lying Leg curls. I didn’t choose GHR since I don’t seem to progress on them, plus I cramp up real bad doing them. My routine is the top of page 20 in the DC thread, and zraw recommended 15-30RP for the lying leg curl.

137

[quote]waylanderxx wrote:
You know I have some pretty upsetting news. So at work, they promised us 3 meals a day right? Well the Pres of the company had to leave on business so the VP has taken over for a few days. Prior to the VP popping in we had gotten 3 decent meals and had gatorades and bottles of water. Well Mr. VP decided to shut all that down, we now only have 6 oz water bottles (like 1 sip) and he is only giving us 1 shitty meal per day, today was frozen chinese food from walmart… Why did he do this you ask? Well we found out his bonus is based on the businesses cost/profit margin. So every dollar they spend feeding us subtracts 10 cents from his bonus and he felt it was necessary to shaft us so he gets his full bonus, talk about a fucking douche eh?

Anyways, got off a little early and had some time to jump in the gym real quick. Did some back, bi’s, and tri’s. Still at 280 thank God! I’m getting like 1/4th the calories I’m used to lol, sucks!

[/quote]

That sucks man. I’ve worked with bosses like that, real class A assholes. I work 12 hour shifts too and just take a cooler full of food, can’t you do something like that? I fill it with milk, protein, fruit, nuts, jerky and maybe some sandwiches. If I have microwave access I cook big meals - like 2-3lbs of meat and pack it in containers which I can heat up. Granted, you can’t always eat how you want.

138

[quote]bugeishaAD wrote:
OK guys, so just for shits and giggles, I input a typical day of eating into fitday… I felt like my eating has been slacking but I guess making good food choices has helped me meet my caloric goals…

Total calories: 5436
Fats: 246.1g (yikes… looks a lil high to me… 14g from milk, 32g from peanutbutter, 60g from ground beef, and 80g from EVOO. those are the major sources. This look ok?)
Carbs: 330g (seems fine for a normal day?)
Protein: 488g (solid)

At least I seem to be eating enough but i’m still not gaining steadily wtf![/quote]

Hey man are you able to post a breakdown? I need around that much protein but am only averaging around 410g/day. Might just add another scoop of powder to my shakes but I am low on whey at the moment.

I think the fat content is ok, as long as you aren’t taking loads of it with your carb meals.

139

I did dead skulls for the first time yesterday. Fucking massive DOMS in my triceps. I was actually get DOMS 6 hours after my workout(which was weird) so I knew it was going to be bad, but fuck.

I do like this exercise, feels wayyyyy better on the elbow joint.

140

[quote]bugeishaAD wrote:
OK guys, so just for shits and giggles, I input a typical day of eating into fitday… I felt like my eating has been slacking but I guess making good food choices has helped me meet my caloric goals…

Total calories: 5436
Fats: 246.1g (yikes… looks a lil high to me… 14g from milk, 32g from peanutbutter, 60g from ground beef, and 80g from EVOO. those are the major sources. This look ok?)
![/quote]

The fat from ground beef looks a little high to me. What kind of ground beef do you buy? I usually go 90/10 or leaner, so it keeps the fat and calories to a lower degree in comparison to the protein content.