Brotherhood of Iron Redux

Training Bodybuilding
201

[quote]josh86 wrote:
Today’s Delts/Back 1 - YOU LOSE AUSTIN SORRY!

HS Shoulder Press : 275 x 10 drop 225 x 8

*As usual, this is the behind the neck style press.

Seated DB Lateral : 50s x 9 drop 40s x 7 drop 30s x 6

Rack Chin: +100 x 9

Kroc Row (1 Arm DB Row) : 200 x 8 per side

HAR HAR MOTHERFUCKERS!!! I went in intending to try to get the 185 for 10, but when I hit the 175 in my warmups it felt so light - I said fuck it I’m going strait to 200 today! Sorry no video, it was spur of the moment!

HS Shrug : 6pps x 13[/quote]

You Bastard lol.

Well since your back is the size of a house I have no problem accepting my defeat.

I know I could probably hit those in a few months being that I can do the 170’s now, I’ll definetely have them before I’m 20 which is 363 days away.

Good job again dude.

BTW I love the HS Behind the neck press, definetely one of my favorite peices of euipment too.

202

[quote]austin_bicep wrote:
josh86 wrote:
Today’s Delts/Back 1 - YOU LOSE AUSTIN SORRY!

HS Shoulder Press : 275 x 10 drop 225 x 8

*As usual, this is the behind the neck style press.

Seated DB Lateral : 50s x 9 drop 40s x 7 drop 30s x 6

Rack Chin: +100 x 9

Kroc Row (1 Arm DB Row) : 200 x 8 per side

HAR HAR MOTHERFUCKERS!!! I went in intending to try to get the 185 for 10, but when I hit the 175 in my warmups it felt so light - I said fuck it I’m going strait to 200 today! Sorry no video, it was spur of the moment!

HS Shrug : 6pps x 13

You Bastard lol.

Well since your back is the size of a house I have no problem accepting my defeat.

I know I could probably hit those in a few months being that I can do the 170’s now, I’ll definetely have them before I’m 20 which is 363 days away.

Good job again dude.

BTW I love the HS Behind the neck press, definetely one of my favorite peices of euipment too.[/quote]

Haha yeah man I had honestly been holding back a bit and leaving reps in the tank. This was only my 3rd workout hitting the Kroc Rows again…so I knew big jumps were coming (had stopped because old gym DBs only went to 100). But honestly I intended on going for the 185 maybe 190 and aiming for 10 per side again, and 175 just felt freakin light as hell today. I had a good session all around, beat my stuff from last session on everything.

Thanks for the back comment man…wish I had your 18" arms though. lol Damn I also wish I started a lot younger, you aren’t even 20 yet and already over 18" arms? Damn…I didn’t even start lifting until I was 19 or so, then broke my collar bone about after about a year. Fucking stupid old people shouldn’t be allowed to drive (I was hit by an old fuck in a 300C on my motorcycle, on the freeway).

203

Finally went to the gym today. A light session. Was in and out in under an hour… first time THAT’S happened in awhile… Felt good to get blood flowing again in my body. My cough is still pretty nasty though not as painful as it was so I was shielding my face from the world most of it.

HS Low Row
1pps x 20
2pps x 20
3pps x 10

Chest-supported T-Bar row
2plates x 15
2plates x 15

Deadlifts (felt like pulling off the floor, and I forgot straps, oops. Havent deadlifted without straps in awhile)
135lbs x 10
225lbs x 5
315lbs x 5
405lbs x 2 *I felt kind of bad cuz these 2 powerlifter-looking dudes (I mean, they where chuck’s and train like PL’ers… not too strong though) were apparently maxing on dead and one guy was going balls out going for 365 x 2 and the other guy went for 315 x 2, and were chalkin up and everything.

I will say though, I had a tough time holding onto 405. It was kind of a slippery bar tho and I was sweating like a mofo.

Smith High-incline presses
135lbs x 20
185lbs x 15
225lbs x 10

DB Lateral raises
25’s x 10
35’s x 10

Cable preacher curls
30lbs x 20
45lbs x 15
55lbs x 10

Incline DB curls
25’s x 10
35’s x 10 not as easy as it should’ve been lol

Dante one-armed preacher curls
20lbs x 15
25lbs x 10

Looks like a lot not that I write it all out, but it was pretty painless. Got a nice sweat goin and everything. Good bicep pump, AND I had fun, on top of that! Ha.

Gonna attempt to bench heavy on Saturday, so we’ll see how THAT goes.

GB, I love reading your posts haha.

204

Trained delts and triceps in my bed room today.

I feel stupid a lot of times posting things such as, “I haven’t deadlifted in a year,” or what I’m going to say now, up until a few months ago I rarely trained legs or shoulders and up until today I haven’t military pressed until last week for over a year. Truth be told we make mistakes and hopefully learn from them, something I have done. Point being I don’t want to be looked at as a bull shitter because my numbers aren’t great but are definetly good considering I rarely hit certain muscles.

Anyways,

Military Press

  • To begin I think I could get up easily to a 300 pound military in less then a year with consistant pressing every week. I maxed tonight at 215 which is up 30 pounds since last year and I don’t military. I will be now consistantly. Not only will it improve my other lifts, but a 300 pound military equals the starting to create cannon ball delts.

Bar x 20
135 x 6
185 x 3
215 x 1 Probably could’ve slapped on 2 wheels.

Arnold Press

20 x 10
40 x 8
60 x 8 Too Easy

Side Laterals

20 x 15
30 x 12
40 x 8

Rotator Cuff Work Don’t Know Exercise Names, 2 Exercises 10 Pounds Per Hand 15 Reps

Onto Triceps

Skulls

-Have been doing skulls differently, it is still a very tricep dominated movement, however my elbows flare more allowing me too push more weight.

45 x 12
95 x 8
115 x 8
150 x 8

Behind The Neck 1 Arm DB Ext.

30 x 10
40 x 8
50 x 6

Kick Backs (Haven’t done these bitches in a long time, I love the exercise though, gives a great burn and although many hate on it it’s a good finisher for me.)

30 x 15
40 x 12
50 x 10

I started lifting at 1030 pm took about 35 minutes for delts. Took a quick breather, Hit the triceps at 11 25 and ended at 12. Good workout.

Training Big Back with Crod Tomorrow. Hope He Doesn’t Kick My Ass Haha.

205

I want to talk food for a minute as well.

A simple observation I have seen, regarding growth and food consumption looking at myself.

To start, when dieting, eating 6-8 small meals a day and counting cals and all that good shit becomes necessary.

I feel bulking can be so much more laxed. I’m going to be honest and say I haven’t used any protein supps or any supps for that matter this month. Havn’t been able to afford it.

There are days when I feel hungry because I don’t have a lot of good food in my house at times and I’m forced to eat shit. There are times when I’ll go 5-6 hours without eating because of work and also because I have bills to pay and a $8-10 lunch each day adds up over the month. I can’t afford it. My family is not rich so paying my cell phone bill, car insurance, gym membership, a car payment, and some other stuff I can’t think of since a pretty young age has been a struggle, but it will only make me a better person. People with hand me downs all the time usually lack motivation…

I will say that I eat a lot when I can, some shit, some good shit, but I’ll eat a lot at any chance I get because my goals are to be bigger/stronger by the day. My diet is scattered, some days getting in much more protein than others, some days getting cals from junk and others from steak and potatoes.

Point being is that my diet is shit and I’ve gained more muscle and strength than I have ever done before off this shit diet.

I can’t wait to be able to afford steak and chicken 7 nights a week for 4-5 meals per day. As a young college student that won’t be for maybe another year or two when I can the community college and move out, or get a higher paying job.

I hate wondering what I could be if I ate like a pro, but at the rate I’m going I am content with my diet.

Sorry for the little rant, but I’m just confused and I don’t even know what I’m confused about which makes this more cinfusing lol.

Fuck it, lift, eat and I’ll keep doing my thing, I guess what I’m saying is that my lifting right now is very successful, and it can only get more successful because I’m struggling and doing great so when my situation becomes better I will only get so much better. If that makes any sense haha.

206

[quote]Cephalic_Carnage wrote:
austin_bicep wrote:
@ JB, yeah my biceps are strong always have been. I think its cause I’ve focused on them so hard for so long. Its a blessing and a curse because it sometimes takes its toll on my back workouts.

@ Live, I think he’s referring to the 1753 and a 1358 aint bad either I definetely had gas in the tank.

Hammer Curls

90 * 10

That’s what I was thinking about, actually. Most pro’s don’t get past the 100’s on regular hammer curls (not pinwheels though).
Depends a lot on how you do the exercise, of course, but for me, hammer-curling the 90’s was quite the achievement (I started with the 30’s I think?)[/quote]

I meant pin wheels big man.

I will say though I went into my bedroom after I read your post, picked up the 85’s and hammer curled them and it wasn’t too much different then the pin wheels. I’ll video my curls coming up.

207

Austin when I bulk I mainly watch my carb timing and intake but I can pound 120g of protein in one sitting no problem. I’ve logged over 600 grams some days and 400 others. I mainly stay over 300g. It fucking works for me not to over think it and just pound the calories and lift the heaviest weights possible. Plain and simple. Now pay me 5k to tell you the same thing in a fancier way.

208

[quote]josh86 wrote:
austin_bicep wrote:
josh86 wrote:
Today’s Delts/Back 1 - YOU LOSE AUSTIN SORRY!

HS Shoulder Press : 275 x 10 drop 225 x 8

*As usual, this is the behind the neck style press.

Seated DB Lateral : 50s x 9 drop 40s x 7 drop 30s x 6

Rack Chin: +100 x 9

Kroc Row (1 Arm DB Row) : 200 x 8 per side

HAR HAR MOTHERFUCKERS!!! I went in intending to try to get the 185 for 10, but when I hit the 175 in my warmups it felt so light - I said fuck it I’m going strait to 200 today! Sorry no video, it was spur of the moment!

HS Shrug : 6pps x 13

You Bastard lol.

Well since your back is the size of a house I have no problem accepting my defeat.

I know I could probably hit those in a few months being that I can do the 170’s now, I’ll definetely have them before I’m 20 which is 363 days away.

Good job again dude.

BTW I love the HS Behind the neck press, definetely one of my favorite peices of euipment too.

Haha yeah man I had honestly been holding back a bit and leaving reps in the tank. This was only my 3rd workout hitting the Kroc Rows again…so I knew big jumps were coming (had stopped because old gym DBs only went to 100). But honestly I intended on going for the 185 maybe 190 and aiming for 10 per side again, and 175 just felt freakin light as hell today. I had a good session all around, beat my stuff from last session on everything.

Thanks for the back comment man…wish I had your 18" arms though. lol Damn I also wish I started a lot younger, you aren’t even 20 yet and already over 18" arms? Damn…I didn’t even start lifting until I was 19 or so, then broke my collar bone about after about a year. Fucking stupid old people shouldn’t be allowed to drive (I was hit by an old fuck in a 300C on my motorcycle, on the freeway).[/quote]

Yeah man I turned nineteen actually 2 days ago lol.

Fucking sucks you got into that bike accident. Glad you’re doing better bro, and you definetely have a physique that doesn’t show you were injured. I guess we can race to the 250’s haha.

209

[quote]Growing_Boy wrote:
Austin when I bulk I mainly watch my carb timing and intake but I can pound 120g of protein in one sitting no problem. I’ve logged over 600 grams some days and 400 others. I mainly stay over 300g. It fucking works for me not to over think it and just pound the calories and lift the heaviest weights possible. Plain and simple. Now pay me 5k to tell you the same thing in a fancier way. [/quote]

Basically what I was saying lol. Eat alot, lift heavy.

Oh and to reiterate what Bug said about loving to read your posts, well I have to say nobody on here tells a story like you, I was going to PM you but I’ll say it here, you could probably make money writing stories. People pay to read that stuff. Don’t want to get off topic though less I get banned from the BOI. Lol

210

[quote]bugeishaAD wrote:

*I felt kind of bad cuz these 2 powerlifter-looking dudes (I mean, they where chuck’s and train like PL’ers… not too strong though) were apparently maxing on dead and one guy was going balls out going for 365 x 2 and the other guy went for 315 x 2, and were chalkin up and everything.

[/quote]

lmao

i just hope you didn’t yawn after you did it.

211

Austin didn’t know it was your b-day. happy b-day dude

212

[quote]austin_bicep wrote:
Growing_Boy wrote:
Austin when I bulk I mainly watch my carb timing and intake but I can pound 120g of protein in one sitting no problem. I’ve logged over 600 grams some days and 400 others. I mainly stay over 300g. It fucking works for me not to over think it and just pound the calories and lift the heaviest weights possible. Plain and simple. Now pay me 5k to tell you the same thing in a fancier way.

Basically what I was saying lol. Eat alot, lift heavy.

Oh and to reiterate what Bug said about loving to read your posts, well I have to say nobody on here tells a story like you, I was going to PM you but I’ll say it here, you could probably make money writing stories. People pay to read that stuff. Don’t want to get off topic though less I get banned from the BOI. Lol [/quote]

TO CONCLUDE! I hear ya mate. Its really not a story but a real life event bro! I appreciate the props. BACK ON SUBJECT

/thread jack flogs himself looking at at a picture of C_C and Hasselhoff

213

So, that little taco style ground beef recipe… I put away 3 lbs of ground beef today because of it. Fucking delicious.

214

Austin, $10 a day for lunch alone every day seems excessive. I know thats the price a lunch cost, but you can’t spend the money on food, cook at home and bring it to work? I cook with about $15 worth of food before my 12 hour shifts, and it usually lasts the whole night(3-4lb of steak/chicken along with vegs and flavourings).

As said in Dave_'s thread about money and food, it just generally means that the mass will go to the right places. In the overall scheme of things I don’t think the difference will be that major.

I think struggling is good anyway. It gives you drive and makes you try that much harder, although it doesn’t always feel that way at the time.

215

[quote]josh86 wrote:
Today’s Delts/Back 1 - YOU LOSE AUSTIN SORRY!

HS Shoulder Press : 275 x 10 drop 225 x 8

*As usual, this is the behind the neck style press.

Seated DB Lateral : 50s x 9 drop 40s x 7 drop 30s x 6

Rack Chin: +100 x 9

Kroc Row (1 Arm DB Row) : 200 x 8 per side

HAR HAR MOTHERFUCKERS!!! I went in intending to try to get the 185 for 10, but when I hit the 175 in my warmups it felt so light - I said fuck it I’m going strait to 200 today! Sorry no video, it was spur of the moment!

HS Shrug : 6pps x 13[/quote]

Good job dood, thas sum heavy ass weight.

216

[quote]austin_bicep wrote:

Oh and to reiterate what Bug said about loving to read your posts, well I have to say nobody on here tells a story like you, I was going to PM you but I’ll say it here, you could probably make money writing stories. People pay to read that stuff. Don’t want to get off topic though less I get banned from the BOI. Lol [/quote]

If you wanna hear sum good stories ask me about my infatuation with fat chicks.
And to make this post somewhat on topic…
Here is a kewl pic of some yoked dood.

217

[quote]xb-C wrote:
josh86 wrote:
Today’s Delts/Back 1 - YOU LOSE AUSTIN SORRY!

HS Shoulder Press : 275 x 10 drop 225 x 8

*As usual, this is the behind the neck style press.

Seated DB Lateral : 50s x 9 drop 40s x 7 drop 30s x 6

Rack Chin: +100 x 9

Kroc Row (1 Arm DB Row) : 200 x 8 per side

HAR HAR MOTHERFUCKERS!!! I went in intending to try to get the 185 for 10, but when I hit the 175 in my warmups it felt so light - I said fuck it I’m going strait to 200 today! Sorry no video, it was spur of the moment!

HS Shrug : 6pps x 13

Good job dood, thas sum heavy ass weight.[/quote]

Thanks man. Really wish I had my camera with me but I wasn’t planning on hitting the 200 lber for another 1-2 sessions at least. That’s y I took a pic with m phone of the bench and the bigass dumbbell lol.

How lame is it if I want to do that video shirtless? I’ve always wanted to see my back muscles workng during a lift…

218

Hey Austin a quick tip on fixing sum easy grub.
Get some ground hamburger usually around 2$ a lb here, get idk how ever much you like say 5lbs worth. A few packages of spaghetti noodles and some sauce, I like prego. Sperate the hamburger into 1lb balls and freeze em, take one and ground it in a skillet breaking it up into small chunks heat up the sauce in the microwave and add that to the meat add cheese too if you want then just boil however much pasta you want.

This usually lasts me 2-3 days. For most of summer this was all I ate, pasta is loaded with calories something like 200cal for every 2oz or some crazy shit like that. Plus if you add in the ground hamburger it’s even more.

Another good one is get some hoagie buns, like what you get sandwiches on at subway. Spread pizza sauce on both sides of the bun add pepperoni and loads of cheese pop it in the oven for about 5-10 minutes untill it’s crisp and eat up.

You can always go the old fashioned route and smash down sum pb out of the jar with a gallon of milk at your side. I do that usually twice a day.

219

[quote]LiveFromThe781 wrote:
bugeishaAD wrote:

*I felt kind of bad cuz these 2 powerlifter-looking dudes (I mean, they where chuck’s and train like PL’ers… not too strong though) were apparently maxing on dead and one guy was going balls out going for 365 x 2 and the other guy went for 315 x 2, and were chalkin up and everything.

lmao

i just hope you didn’t yawn after you did it.[/quote]

Now I’m going to start feeling all self conscious about chalking up to pull 225…

220

[quote]waylanderxx wrote:
Cephalic_Carnage wrote:
LiveFromThe781 wrote:
josh86 wrote:
waylanderxx wrote:
Why do people pull sumo anyways? The only reason I can think to do it is if you are a PLer and want to shorten your ROM. I see no purpose for it whatsoever from a BBing perspective.

I actually agree with this unless maybe if you do it as a hamstring/glute movement.

its more comfortable. the ROM decrease isnt that substantial either.

Well, when I switched to sumo, I at first didn’t really use a very wide stance… Then I watched some PL vids and now I basically have my toes at the plates, is pretty funny as I slow my negative down so much just so I don’t end up hitting my feet on accident.
Still, my ROM with that setup… I start pulling, the thing comes off the floor and then I’m like “what, that’s it? I locked out already?”.

It stills works well for my hams, better than any other exercise… I’m not a believer in full/long ROM at all.

pfft weirdo’s :slight_smile:

You think that works better than GHR and SLDL?[/quote]

Infinitely better than SLDL.
As for GHR, I don’t have a way of doing them in my current gym, but the soreness I get from Sumo Pulls is crazy, while GHR never made me sore at all… That’s not saying anything, of course, but my hams also seem to finally get somewhere with sumo pulls. GHR never managed that.