Brotherhood of Iron Redux

Training Bodybuilding
361

[quote]patrickk wrote:
I have not posted my complete routine yet. Here goes. I used the article here on tnation to help put it together.

A1:
BB Incline Press 11-15RP
DB Seated Press 15-30RP
Dip 15-20RP [/quote] I know people love dips, but I dunno… Bursitis isn’t too nice a condition to acquire.
In-Human Press or SWRBG or Board CGP or Bent-Over Rope extensions (justin harris style) [quote]
Wide-grip Lat Pulldown 15-20RP [/quote] 15-30 imo or even 20-30. Gotta hit the lats here, not the arms etc. Emphasize the stretch portion.[quote]
Deadlift 5-8SS @ Two sets [/quote] 5-8 + 9-12 or the other way around… Should be 2 different rep ranges in any event, one “high”. [quote]

B1:
BB Curl(straight bar) 20-30RP [/quote] Could do a machine curl for 12-20 or so instead though… Or EZ Bar curls for 12-20 [quote]
Hammer Curl 11-20SS
Standing Calf 10-12SS
GHR’s 15-20RP
Leg Press 4-8SS @ Two sets w/ a WM [/quote] it’s one set of 4-6/4-8 and one widowmaker set. 2 heavy sets are only done in very special occasions, not part of the 2-way for the common trainee. [quote]
(I started with front squats but switched it to Leg Press after two cycles through.)
[/quote] You can do your heavy set on the front squat and the WM on the leg-press in order to avoid choking yourself out on the widow :slight_smile: [quote]
A2:
DB Flat Bench 20-30RP
BB Standing Mil. Press 11-15RP [/quote] 12-20 (or higher if you want), better yet, do a machine press here (V-squat/Power-squat push presses or HS presses or whatever [quote]
CGBP 15-20RP [/quote] Bad choice after 2 heavy free-weight presses imo, do In-Human or SWRGB or Board CGP or so. Your shoulders will be shot after the first 2 exercises and your numbers on the CGP will likely reflect that… You’ll probably end up stalling at the bottom just off the chest a lot. [quote]
Rack Chins 15-20RP <<<used to be another tri exercise until CC pointed out my overlook. [/quote] 15-30 is what I’d do. [quote]
BB Bent over Row 10-12SS

B2:
Preacher Curl w/ EZ curl bar 20-30RP
BB Reverse Curl w/ straight bar 11-20SS
Calves on the Leg Press machine 10-12SS
Leg Curls 15-20RP [/quote] 15-30 [quote]
Back Squat 4-8SS @ Two sets w/ a WM [/quote] 1 heavy set + 1 wm [quote]

A3:
HS Flat Bench 11-15RP
Smith Machine Mil. Press 11-15RP [/quote] You can do a free-weight military here instead, you did a machine exercise before and thus shouldn’t have any problem with stabilization yet. [quote]
Skull Crushers w/ EZ curl bar 15-30RP [/quote] Oh hell, no. Unless you do them from a dead stop behind the head (lying on a flat bench or on the ground, in case of the latter only using 22.5’s or whatever you guys have and no larger plates) and with sleeves, then those are going to wipe out your elbows far too easily. PJR’s or Scott/bent-over rope extensions work well without much elbow strain by comparison.

[quote]
Close Grip Chin-up 15-20RP
T-Bar row w/o chest support 10-12SS

B3:
DB Curl(seated) 20-30RP [/quote] I’d add something like standing alt. offset grip curls or some such… Some heavy movement basically for 12-20 or so. You have all 20-30RP stuff in there.[quote]
Pinwheel Curl 11-20SS [/quote] Don’t forget to use straps and go heavy :wink: [quote]
Seated Calves 10-12SS
Machine Hack Squat 6-10SS @ Two sets w/ a WM [/quote] Definitely would NOT do 2 heavy sets on the hack machine… 1 heavy + 1 wm. [quote]
SLDL 10-15SS [/quote] There is a special protocol for this, actually, but you can do it that way, too.

[quote]

That’s the workout I’ve been following. Currently on my 3rd cycle through. The only issue’s I’ve had as far as the workout selection has been that SLDL’s are fucking brutal to do after a WM on the Hack Squat. But I’ve manned up and think I’ve done a pretty decent weight considering I could barely stand. 295x11 Last time I did them. [/quote] Don’t forget that you actually have to hit your hamstrings with them, not just your ass and low-back. [quote]

I’ve had to curve my ego on Squats as well. I’m a fairly Hammy/Glute dominant squatter. So burning out my hammies before squats has killed my numbers. If you see anywhere I could improve the workouts please let me know. I don’t take offense to criticism. I appreciate all the help so far. Cheers![/quote]

Problem here:

You are doing, all in a row:

-BO Rows
-Back Squats
-Free-standing T-bar Rows
-SLDL
-Deadlift

That’s going to wipe out your low-back sooner or later, and at the very least will cut your blasts short.

Got to fix that.

Replace either BO or T-bar rows with kroc rows (1 SS 12-25 or so… With straps… Like kroc does them, with a few breathing pauses in the set. Sort of like a widowmaker)

Possibly also replace the other heavy row with a hammerstrength row or some such and then just switch the exercises around so you’re doing something like:

-Deadlift
-HS low rows
-SLDL
-Kroc Rows
-Back Squat
(now you have a weekend off so you’re hopefully going to be recovered before hitting deads, otherwise just swap stuff around some more)

#Edit 3, because the second somehow didn’t get through. Damn quote function !§"L$"§$

362

[quote]austin_bicep wrote:
Anyone ever consider a slow cut, like cutting for a year?

I had this idea that if I gradually decreased cals, upped my protein, and added some cardio, I could probably gain muscle and lose fat at the same time. If I could weigh 260 by next summer and be 10% bf or below than I’d be pretty beastly. I was thinking of cutting slow so I won’t lose muscle or strength and will actually still be able to gain muscle and strength.

Opinions, suggestions?[/quote]

Idk man, you just turned 19 right?
If I were you I would just try to get my strength up as much as possible, and eat to get to 300+lbs. You still have the rest of your life to diet, why not make the most of your youth and pack on as much muscle and strength as you can?

363

[quote]austin_bicep wrote:
Anyone ever consider a slow cut, like cutting for a year?

I had this idea that if I gradually decreased cals, upped my protein, and added some cardio, I could probably gain muscle and lose fat at the same time. If I could weigh 260 by next summer and be 10% bf or below than I’d be pretty beastly. I was thinking of cutting slow so I won’t lose muscle or strength and will actually still be able to gain muscle and strength.

Opinions, suggestions?[/quote]

I have sort of done this for the last 6 months. More of a maintenance then a cut. I gained about 80-90lbs in my first 1.5yrs of training. I didn’t look near as bad as Artem, but my gut was getting a bit big for my liking. My strength levels were also no way near what they should have been for my bodyweight(alot better now but still not good enough).

Anyway, I haven’t gained any weight since February (except for the last 2 weeks, which was purposely), and have focused on eating heaps of protein and getting stronger. From the beginning of the year, my waist has decreased, strength has increased and my bodyweight is still the same. Everything else is bigger - chest/arms/legs etc.

Something like this though, is more dependent on diet then anything else. So if your having a hard time with buying food now, this will only be harder since I would say you have to eat alot cleaner.

364

[quote]waylanderxx wrote:
Lol so fuck deadlifts… My form sucks so bad, it just turns into a SLDL. Not worth it IMO, I got my back big without them and I’ll continue to do so.

Deadlift (quickly turned into a hamstring exercise rofl)

15x135
12x225
10x315
8x405
6x500
4x545

Not pleased with those numbers at all.

Anyways, I’m going to take some pre cycle photos monday and then I’ll take some in 12 weeks when everything is completed. It will be cool to see the comparison.[/quote]

dude if this whole BOI @ the Arnold goes down someone is going to show you how to fucking deadlift properly.

365

[quote]crankMAN wrote:
To Cephalic_Carnage if you don’t mine…pm not working…
With the goal of being strong and jacked!
Now at 196 but not strong and big enough…
on the 5/3/1 for a while now…i like low volume but maybe its time to go back to a more basic split…
What do you think of this layout…thanks!

Monday:
Military Press- (sets and reps the same as the 5/3/1 Method)
DB Military Press - working to a top set on a given weight(3-5sets)
Upright Rows or Shrugs - 4 sets of 10 reps
Side Laterals - 4 sets of 10-15 reps
Barbell Curls - 4 sets of 10 reps

Tuesday:
Deadlift - (sets and reps the same as the 5/3/1 Method)
Chins - 4 sets of 10-12 reps + one set of pulldown same grip
DB Rows - working to a top set on a given weight(3-5sets)
Back Raises -4 sets of 10 reps
Abs Various

Thurday:
Bench Press- (sets and reps the same as the 5/3/1 Method)
DB Bench Press - working to a top set on a given weight(3-5sets)
Dips (weighted) - 4 sets of 8-15 reps
Flyes - 4 sets of 10 reps
Triceps Pushdowns - 4 sets of 10-20 reps

Saturday:
Squat- (sets and reps the same as the 5/3/1 Method)
Hack Squat or Leg Press - working to a top set on a given weight(3-5sets)
Leg Extensions - 4 sets of 10-30 reps
Leg Curls - 4 sets of 10-15 reps
Weighted Sit-ups - 4 sets of 10 reps

Also if not to busy i tought about making friday a arms day with calves maybe…!
Template almost same as Wendler bodybuilder template with minor change!

[/quote]

You know, I really like the basic 5/3/1 principles, but the bb assistance template must have been either a joke or Jim not having a clue about how bodybuilders train.

That 4 sets of 10 at 50/60 or whatever it was percent of 1RM, forget about that crap.

Do you want to use this for powerlifting or actual bodybuilding? If it’s for powerlifting, ask ruggerlife for the assistance template I gave him… That’s a good example.

As for bbing… What kind of numbers are you putting up for 5+ reps ?

366

[quote]LiveFromThe781 wrote:
HEY GUYS

its now August… know what that means?

its my 2 year training anniversary! ! ! ![/quote]

Then we expect up to date progress pics.

367

[quote]Cephalic_Carnage wrote:

You know, I really like the basic 5/3/1 principles, but the bb assistance template must have been either a joke or Jim not having a clue about how bodybuilders train.

That 4 sets of 10 at 50/60 or whatever it was percent of 1RM, forget about that crap.

Do you want to use this for powerlifting or actual bodybuilding? If it’s for powerlifting, ask ruggerlife for the assistance template I gave him… That’s a good example.

As for bbing… What kind of numbers are you putting up for 5+ reps ?

[/quote]
What kind of assistance work are you recommending for use with the 5/3/1 template? Here is what I did this first cycle of 5/3/1 but I think I should switch some of those things up. exempting the actual 5/3/1 lifts:
Squat day: Front squats for 5*5 straight sets with about a minute in-between sets, Widowmaker set on the leg press and by then I’m usually wiped
Military day: DB Incline Press ramped to a top set, Seated Lateral Raises ,lots of pullups
Deadlift day: Kroc Rows
Bench day: Incline Bench, Close grips, lots of pullups
and somewhere during the week I’ll throw in a rest paused set of BB curls and a set of Pinwheels.
Looks kinda random to me, because it kind of is. Suggestions?

368

[quote]Cephalic_Carnage wrote:
patrickk wrote:
I have not posted my complete routine yet. Here goes. I used the article here on tnation to help put it together.

A1:
BB Incline Press 11-15RP
DB Seated Press 15-30RP
Dip 15-20RP I know people love dips, but I dunno… Bursitis isn’t too nice a condition to acquire.
In-Human Press or SWRBG or Board CGP or Bent-Over Rope extensions (justin harris style)
Wide-grip Lat Pulldown 15-20RP 15-30 imo or even 20-30. Gotta hit the lats here, not the arms etc. Emphasize the stretch portion.
Deadlift 5-8SS @ Two sets 5-8 + 9-12 or the other way around… Should be 2 different rep ranges in any event, one “high”.

B1:
BB Curl(straight bar) 20-30RP Could do a machine curl for 12-20 or so instead though… Or EZ Bar curls for 12-20
Hammer Curl 11-20SS
Standing Calf 10-12SS
GHR’s 15-20RP
Leg Press 4-8SS @ Two sets w/ a WM it’s one set of 4-6/4-8 and one widowmaker set. 2 heavy sets are only done in very special occasions, not part of the 2-way for the common trainee.
(I started with front squats but switched it to Leg Press after two cycles through.)
You can do your heavy set on the front squat and the WM on the leg-press in order to avoid choking yourself out on the widow :slight_smile:
A2:
DB Flat Bench 20-30RP
BB Standing Mil. Press 11-15RP 12-20 (or higher if you want), better yet, do a machine press here (V-squat/Power-squat push presses or HS presses or whatever
CGBP 15-20RP Bad choice after 2 heavy free-weight presses imo, do In-Human or SWRGB or Board CGP or so. Your shoulders will be shot after the first 2 exercises and your numbers on the CGP will likely reflect that… You’ll probably end up stalling at the bottom just off the chest a lot.
Rack Chins 15-20RP <<<used to be another tri exercise until CC pointed out my overlook. 15-30 is what I’d do.
BB Bent over Row 10-12SS

B2:
Preacher Curl w/ EZ curl bar 20-30RP
BB Reverse Curl w/ straight bar 11-20SS
Calves on the Leg Press machine 10-12SS
Leg Curls 15-20RP 15-30
Back Squat 4-8SS @ Two sets w/ a WM 1 heavy set + 1 wm

A3:
HS Flat Bench 11-15RP
Smith Machine Mil. Press 11-15RP You can do a free-weight military here instead, you did a machine exercise before and thus shouldn’t have any problem with stabilization yet.
Skull Crushers w/ EZ curl bar 15-30RP Oh hell, no. Unless you do them from a dead stop behind the head (lying on a flat bench or on the ground, in case of the latter only using 22.5’s or whatever you guys have and no larger plates) and with sleeves, then those are going to wipe out your elbows far too easily. PJR’s or Scott/bent-over rope extensions work well without much elbow strain by comparison.

Close Grip Chin-up 15-20RP
T-Bar row w/o chest support 10-12SS

B3:
DB Curl(seated) 20-30RP I’d add something like standing alt. offset grip curls or some such… Some heavy movement basically for 12-20 or so. You have all 20-30RP stuff in there.
Pinwheel Curl 11-20SS Don’t forget to use straps and go heavy :wink:
Seated Calves 10-12SS
Machine Hack Squat 6-10SS @ Two sets w/ a WM Definitely would NOT do 2 heavy sets on the hack machine… 1 heavy + 1 wm.
SLDL 10-15SS There is a special protocol for this, actually, but you can do it that way, too.

That’s the workout I’ve been following. Currently on my 3rd cycle through. The only issue’s I’ve had as far as the workout selection has been that SLDL’s are fucking brutal to do after a WM on the Hack Squat. But I’ve manned up and think I’ve done a pretty decent weight considering I could barely stand. 295x11 Last time I did them. Don’t forget that you actually have to hit your hamstrings with them, not just your ass and low-back.

I’ve had to curve my ego on Squats as well. I’m a fairly Hammy/Glute dominant squatter. So burning out my hammies before squats has killed my numbers. If you see anywhere I could improve the workouts please let me know. I don’t take offense to criticism. I appreciate all the help so far. Cheers!

Problem here:

You are doing, all in a row:

-BO Rows
-Back Squats
-Free-standing T-bar Rows
-SLDL
-Deadlift

That’s going to wipe out your low-back sooner or later, and at the very least will cut your blasts short.

Got to fix that.

Replace either BO or T-bar rows with kroc rows (1 SS 12-25 or so… With straps… Like kroc does them, with a few breathing pauses in the set. Sort of like a widowmaker)

Possibly also replace the other heavy row with a hammerstrength row or some such and then just switch the exercises around so you’re doing something like:

-Deadlift
-HS low rows
-SLDL
-Kroc Rows
-Back Squat
(now you have a weekend off so you’re hopefully going to be recovered before hitting deads, otherwise just swap stuff around some more)

#Edit 3, because the second somehow didn’t get through. Damn quote function !Ã??Ã?§"L$"Ã??Ã?§$[/quote]

Lets try for the largest quote ever!

A1:
BB Incline 11-15RP
DB Seated press 15-30RP
Bent-Over rope extensions 15-20RP
Wide Grip Lat 15-30RP
Deadlift 1@9-12 & 1@4-8

B1:
EZ Bar Curls 12-20RP
Hammer Curl 11-20SS
Standing Calf 10-12SS
GHR’s 15-20RP
Leg Press 4-8SS + WM

A2:
DB Flat Bench 20-30RP
HS Presses 12-20RP
CGBP 15-20RP Should I keep these since I changed to machine press? Or switch to In-Humans?
Rack Chins 15-30RP
HS Low Row - What rep range here? And would a RP be ok? Because it’s chest supported?

B2:
Preacher Curl w/ EZ curl bar 20-30RP
BB Reverse Curl w/ straight bar 11-20SS
Calves on the Leg Press machine 10-12SS
Leg Curls 15-30RP
Back Squat 4-8SS + WM

A3:
HS Flat Bench 11-15RP
Standing Mil. Press 12-20RP
PJR’s 15-30RP
Close Grip Chin-up 15-20RP
Kroc Rows 12-25SS

B3:
Alt DB Curl(standing) 12-20RP
Pinwheel Curl 11-20SS
Seated Calves 10-12SS
Machine Hack Squat 6-10SS + WM
SLDL 10-15SS

Some things:

  1. How does the order look? I think I split up the “hard on lower back” exercises enough. My lower back is one of my stronger area’s and it can take a beating and recovers fairly quickly. But you’re right. No need to burn out faster!
  2. Can I RP the HS Low Rows? And what rep range do you recommend?
  3. A2: Keep CGBP or goto In-Human’s?
  4. Any other things I might have overlooked.

I really appreciate your help. After you pointed some of these things out I can’t believe I didn’t take more time to make it right from the beginning. All of your recommendations make sense too. Thanks again!

369

[quote]LiveFromThe781 wrote:
so i have these deep red/purple marks on one of my traps

either its just a mark from something stupid

orrrrr

its stretch marks on my traps which would be sick.

it probably isnt but if a few days go by and i still have it i will be stoked.[/quote]

They go away after a day or 2. Burst veins though, no stretch marks :slight_smile:

370

[quote]Cephalic_Carnage wrote:
MeinHerzBrennt wrote:

No problem. I usually can’t go up 10lb on pressing movements. It’s prety much 5lb each time for me.

Only exceptions are leg and back exercises, for me at least.

Funny, I usually did +10 lbs or (more often than not) + 20 lbs on pressing movements and still usually at least kept my reps the same.

Ok, not generally on shoulder work (in most cases), but on chest and tri stuff definitely.

Then again, rows (except for krocs) gave me more trouble.
[/quote]

Whoops regarding the bent over row; never realized that 1x10-12 was standard.

And screw you with adding 10+ lb for pressing movements!! I couldn’t get away with that, not at all =)

371

[quote]Gaius Octavius wrote:
Cephalic_Carnage wrote:

You know, I really like the basic 5/3/1 principles, but the bb assistance template must have been either a joke or Jim not having a clue about how bodybuilders train.

That 4 sets of 10 at 50/60 or whatever it was percent of 1RM, forget about that crap.

Do you want to use this for powerlifting or actual bodybuilding? If it’s for powerlifting, ask ruggerlife for the assistance template I gave him… That’s a good example.

As for bbing… What kind of numbers are you putting up for 5+ reps ?

What kind of assistance work are you recommending for use with the 5/3/1 template? Here is what I did this first cycle of 5/3/1 but I think I should switch some of those things up. exempting the actual 5/3/1 lifts:
Squat day: Front squats for 5*5 straight sets with about a minute in-between sets, Widowmaker set on the leg press and by then I’m usually wiped
Military day: DB Incline Press ramped to a top set, Seated Lateral Raises ,lots of pullups
Deadlift day: Kroc Rows
Bench day: Incline Bench, Close grips, lots of pullups
and somewhere during the week I’ll throw in a rest paused set of BB curls and a set of Pinwheels.
Looks kinda random to me, because it kind of is. Suggestions?

[/quote]

Depends on whether you’re an equipped powerlifter, a raw powerlifter or a bodybuilder and what kind of frequency you want (1/week/bodypart or twice/week/bodypart or even some middle-ground)…

Your assistance template does look rather random and you have zero hamstring work in there? :wink:

I can give you plenty of suggestions, but it all sort of depends on what I mentioned above.
Also, how many days per week do you want to train?

372

[quote]MeinHerzBrennt wrote:
Cephalic_Carnage wrote:
MeinHerzBrennt wrote:

No problem. I usually can’t go up 10lb on pressing movements. It’s prety much 5lb each time for me.

Only exceptions are leg and back exercises, for me at least.

Funny, I usually did +10 lbs or (more often than not) + 20 lbs on pressing movements and still usually at least kept my reps the same.

Ok, not generally on shoulder work (in most cases), but on chest and tri stuff definitely.

Then again, rows (except for krocs) gave me more trouble.

Whoops regarding the bent over row; never realized that 1x10-12 was standard.

And screw you with adding 10+ lb for pressing movements!! I couldn’t get away with that, not at all =)[/quote]

How much are you pulling (both some row and floor deads) ?
Maybe you’re like josh, crazy when it comes to pulling numbers but weak at pressing by comparison…

373

[quote]SmallToBig wrote:
Scorzerci wrote:
Growing_Boy wrote:
2g…As I Lay Dying’s "Collision…2 mL Listerine…Spike Shooter…lady problems…I declared Armageddon on my chest…

I feel like a bit of an idiot asking this, but isn’t Listerine a type of mouthwash? I’m assuming that’s not what you’re using?

HAHA

Ya i have been watching him write that for the last week, and have been wondering is he rinsing his mouth out before he goes or something rofl.[/quote]

Man you guys are missing out on not using Listerine pre workout. It kicks ass. Aggression is through the roof, everything moves, and you are generally ready for war. No no I don’t rinse my mouth with it. It merely makes the suspension in diesel fuel go down easier. It is only the first part of the symphony.

374

[quote]austin_bicep wrote:
Anyone ever consider a slow cut, like cutting for a year?

I had this idea that if I gradually decreased cals, upped my protein, and added some cardio, I could probably gain muscle and lose fat at the same time. If I could weigh 260 by next summer and be 10% bf or below than I’d be pretty beastly. I was thinking of cutting slow so I won’t lose muscle or strength and will actually still be able to gain muscle and strength.

Opinions, suggestions?[/quote]

Uhhh I’ve been doing this…went from pretty sloppy looking to having visible abs in the last 1.5 months while still progressing on all my lifts and only losing a net 4-5 lbs. (Gained muscle, lost fat - its washing out weight wise). Not exactly a year long thing…but it is possible to lean out and continue to progress. Gotta find the nutrition plan, training and cardio that works for you. I do AM fasted cardio all days but legs (usually 5x a week), yates 3way as CC recommended, and I do a high protein, high fat diet with no carbs all day until immediately pre/post workout and then I get 60g carb 30g protein shakes before and after.

375

[quote]Cephalic_Carnage wrote:
Depends on whether you’re an equipped powerlifter, a raw powerlifter or a bodybuilder and what kind of frequency you want (1/week/bodypart or twice/week/bodypart or even some middle-ground)…

Your assistance template does look rather random and you have zero hamstring work in there? :wink:

I can give you plenty of suggestions, but it all sort of depends on what I mentioned above.
Also, how many days per week do you want to train?

[/quote]

I lift in a PLing gym and will most likely do some meets in the not so distant future(one in about three months that I want to do), but mostly I want to get big and strong. I lift raw(well, I sometimes use wraps+belt). As for hamstrings, well, I’ve got both DLs and deep back squats in there. I’m also fairly sure that my hams are stronger than my quads. But still, some direct ham work really wouldn’t go amiss. As for number of days in the gym, anywhere from 4-6 times a week sounds good to me. Don’t know what kind of frequency I’d like. I’ve been itching to try low volume/high freq though.

376

[quote]Growing_Boy wrote:
SmallToBig wrote:
Scorzerci wrote:
Growing_Boy wrote:
2g…As I Lay Dying’s "Collision…2 mL Listerine…Spike Shooter…lady problems…I declared Armageddon on my chest…

I feel like a bit of an idiot asking this, but isn’t Listerine a type of mouthwash? I’m assuming that’s not what you’re using?

HAHA

Ya i have been watching him write that for the last week, and have been wondering is he rinsing his mouth out before he goes or something rofl.

Man you guys are missing out on not using Listerine pre workout. It kicks ass. Aggression is through the roof, everything moves, and you are generally ready for war. No no I don’t rinse my mouth with it. It merely makes the suspension in diesel fuel go down easier. It is only the first part of the symphony. [/quote]

So your saying you drink mouthwash?

377

so today was wiggity wiggity whack with a baseball bat

i pretty much did the same or worse on all my lifts

i also took a dump before i left my house, at the gym, and when i got home from the gym

i wonder if that had to do with my shitty performance?

if im not sore i will do it over again tomorrow.

378

[quote]debraD wrote:
LiveFromThe781 wrote:
HEY GUYS

its now August… know what that means?

its my 2 year training anniversary! ! ! !

Then we expect up to date progress pics.

[/quote]

i look exactly the same as before except now i have a pot belly.

379

[quote]Cephalic_Carnage wrote:
MeinHerzBrennt wrote:
Cephalic_Carnage wrote:
MeinHerzBrennt wrote:

No problem. I usually can’t go up 10lb on pressing movements. It’s prety much 5lb each time for me.

Only exceptions are leg and back exercises, for me at least.

Funny, I usually did +10 lbs or (more often than not) + 20 lbs on pressing movements and still usually at least kept my reps the same.

Ok, not generally on shoulder work (in most cases), but on chest and tri stuff definitely.

Then again, rows (except for krocs) gave me more trouble.

Whoops regarding the bent over row; never realized that 1x10-12 was standard.

And screw you with adding 10+ lb for pressing movements!! I couldn’t get away with that, not at all =)

How much are you pulling (both some row and floor deads) ?
Maybe you’re like josh, crazy when it comes to pulling numbers but weak at pressing by comparison… [/quote]

Could very well be that we are similar…the pressing is only for chest/shoulders for me though. I’d say my tricep pressing is decent, but my legs do well at pressing (hell last weak was +20lbs and +1 rep on hacks), and then of course my back is genetically mutated.

380

[quote]hardgnr wrote:
Growing_Boy wrote:
SmallToBig wrote:
Scorzerci wrote:
Growing_Boy wrote:
2g…As I Lay Dying’s "Collision…2 mL Listerine…Spike Shooter…lady problems…I declared Armageddon on my chest…

I feel like a bit of an idiot asking this, but isn’t Listerine a type of mouthwash? I’m assuming that’s not what you’re using?

HAHA

Ya i have been watching him write that for the last week, and have been wondering is he rinsing his mouth out before he goes or something rofl.

Man you guys are missing out on not using Listerine pre workout. It kicks ass. Aggression is through the roof, everything moves, and you are generally ready for war. No no I don’t rinse my mouth with it. It merely makes the suspension in diesel fuel go down easier. It is only the first part of the symphony.

So your saying you drink mouthwash?[/quote]

Sure do…Dr John Ziegler’s special formula. moonwalks backwards, rubbing his chest and grinding his hips with Rihanna’s SOS playing in the background