Brotherhood of Iron Redux

[quote]SmallToBig wrote:
I try follow the Anabolic Diet from the book.

Not much carbs allowed, are they necessary ?

[/quote]

I wouldn’t follow the AD if you are lean enough to where you can (should?) be eating carbs.

I tried the AD for about a year because I had enough fat on me already. I definitely wouldnt recommend someone lean or even fairly lean to be on the AD as written when gaining. No reason to incorporate some carbs around your workouts in that case.

To directly answer your question, carbs are in no way necessary. I cringe when someone says they are ‘necessary’ and that you HAVE to have them to either function normally or to make progress in the gym. That’s complete bullshit. Anyone whose ever done a low carb (30g or so) diet can tell you that’s obviously false.

(side note - i’m talking about real low carb during the week but with a reefed of some type for at least a few hours on the weekend. I don’t know how a person would fair by going low carb 24/7 all year long.)

However as I said I woudln’t avoid carbs if you are lean enough as it is.

[quote]Vegg wrote:
3rd day of DC but I’m still changing my exercise selection around so I’d say I haven’t properly started it yet.

Workout was good, but damn! My DB bench is complete shit. Still worse than my shoulder press was not to long ago. Oh well, I guess it’s just a matter of sticking with it and progressing. [/quote]

Did you ever post your rotation + rep ranges?

[quote]LiveFromThe781 wrote:
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.

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

I will

[quote]SmallToBig wrote:
Erm i need help with putting on weight lol… been so busy the last few weeks in work, weighing myself went out of my mind… so i just did there.

Somehow in a MONTH i’ve only put on 2kgs ??? How’s that even humanly possible !

Anyone have a shake they make that you can drink during the day with alot of calories ?

Would be most appreciated, feel pretty pissed i just wasted an entire MONTH.[/quote]

LOL

You better get used to it. Beginner gains don’t go on forever :slight_smile:

But yeah, just add a little food overall man… How have your numbers been increasing this month? (same rep ranges please, not light to heavy lol)

[quote]Cephalic_Carnage wrote:
SmallToBig wrote:
Erm i need help with putting on weight lol… been so busy the last few weeks in work, weighing myself went out of my mind… so i just did there.

Somehow in a MONTH i’ve only put on 2kgs ??? How’s that even humanly possible !

Anyone have a shake they make that you can drink during the day with alot of calories ?

Would be most appreciated, feel pretty pissed i just wasted an entire MONTH.

LOL

You better get used to it. Beginner gains don’t go on forever :slight_smile:

But yeah, just add a little food overall man… How have your numbers been increasing this month? (same rep ranges please, not light to heavy lol)

[/quote]

HA

Also i think my body is built weird, every bloody exercise after the 5/6th rep it feels like 1/2 the bodypart i’m training has packed up and gone home and i’m sitting there struggling like crazy ! Get’s pretty annoying when your trying to get 13-15 reps :stuck_out_tongue:

Only going into the 2nd week, last week was a disaster lol going back to super volume :frowning:
So i lost a bucket of strength on nearly every exercise in the 1st week only Day 5/6 it started righting itself.

Though i have started Rack Chins, they actually didn’t tank :stuck_out_tongue: So putting them in twice this week see how i run, this ramp is crazy C_C 90 sec rest and your doing super amt of volume !

[quote]hardgnr wrote:
Awesome progress man. Can’t believe you don’t get sore shoulders benching like that.

I saw your deadlifting vids too. You could probably improve the form abit on those for the sake of your lower back. Not sure if you have or not since the vids are a little old.[/quote]

Yeah, I like to think me Dl form has improved, I’m not 100% though, maybe I should video one ofmy sessions and get some feedback.

[quote]SmallToBig wrote:
Only going into the 2nd week, last week was a disaster lol going back to super volume :frowning:
So i lost a bucket of strength on nearly every exercise in the 1st week only Day 5/6 it started righting itself.

Though i have started Rack Chins, they actually didn’t tank :stuck_out_tongue: So putting them in twice this week see how i run, this ramp is crazy C_C 90 sec rest and your doing super amt of volume ![/quote]

Yeah well, I don’t like ramp 2 either.
Let’s see how things will go for you during the growth phase…

[quote]SmallToBig wrote:
Cephalic_Carnage wrote:
SmallToBig wrote:
Erm i need help with putting on weight lol… been so busy the last few weeks in work, weighing myself went out of my mind… so i just did there.

Somehow in a MONTH i’ve only put on 2kgs ??? How’s that even humanly possible !

Anyone have a shake they make that you can drink during the day with alot of calories ?

Would be most appreciated, feel pretty pissed i just wasted an entire MONTH.

LOL

You better get used to it. Beginner gains don’t go on forever :slight_smile:

But yeah, just add a little food overall man… How have your numbers been increasing this month? (same rep ranges please, not light to heavy lol)

HA

Also i think my body is built weird, every bloody exercise after the 5/6th rep it feels like 1/2 the bodypart i’m training has packed up and gone home and i’m sitting there struggling like crazy ! Get’s pretty annoying when your trying to get 13-15 reps :stuck_out_tongue:

[/quote]

It’s called lower the weight?

Legs today was pretty good.

Front Squats
230 x 1 PR
250 x 1 PR
205 x 4 PR
185 x 5 PR

That was the highlight for me. I trained with my powerlifting buddy, it was a good time. I wore a belt and knee wraps for 250.

Day 5 of the diet - down 5 lbs from Thursday, mostly water weight from loss of carbs, let’s see what happens if I need to do Cardio this week or not.

[quote]detazathoth wrote:
Day 5 of the diet - down 5 lbs from Thursday, mostly water weight from loss of carbs, let’s see what happens if I need to do Cardio this week or not.[/quote]

Congrats :slight_smile:

Hope it keeps up at that pace !

[quote]detazathoth wrote:
Day 5 of the diet - down 5 lbs from Thursday, mostly water weight from loss of carbs, let’s see what happens if I need to do Cardio this week or not.[/quote]

waiting on one of your ‘epic’ stories

im pretty sure the girl i work with thinks im a total creep now hahaha well shit she probably did before anyway.

[quote]austin_bicep wrote:

It’s called lower the weight?[/quote]

Been happening since Day 1, my log is filled with the Number 7 lol no matter what damn weight i use, unless i go super low. Maybe it’s my lucky number or something :stuck_out_tongue:

[quote]SmallToBig wrote:
hardgnr wrote:
I spent about 3 hours reading up about DC today since I’m looking for a new routine.

Wrote down some exercises and basically had to change every single one since I couldn’t get the equipment I wanted :confused:

The stretches bring a whole new level of pain to training. Just got home and I’m already fucking sore.

I tried some Smith Reverse Grip benching, and it feels pretty uncomfortable on my wrists. I didn’t use alot of weight, but I can’t imagine going heavy on it.

How far out did you let you hands travel ? Your hands can travel way out almost to the rings, another tip is to try push the bar towards your feet (obviously you cant) but try emphasize it.

You actually gripping it or just letting it rest in the palm of your hand ?[/quote]

My middle finger was on the rings. And yea, I was gripping it. I don’t really know how to do these properly anyway, so I’ll be reading up more about DC over the next few days and the new exercises.

[quote]hardgnr wrote:
SmallToBig wrote:
hardgnr wrote:
I spent about 3 hours reading up about DC today since I’m looking for a new routine.

Wrote down some exercises and basically had to change every single one since I couldn’t get the equipment I wanted :confused:

The stretches bring a whole new level of pain to training. Just got home and I’m already fucking sore.

I tried some Smith Reverse Grip benching, and it feels pretty uncomfortable on my wrists. I didn’t use alot of weight, but I can’t imagine going heavy on it.

How far out did you let you hands travel ? Your hands can travel way out almost to the rings, another tip is to try push the bar towards your feet (obviously you cant) but try emphasize it.

You actually gripping it or just letting it rest in the palm of your hand ?

My middle finger was on the rings. And yea, I was gripping it. I don’t really know how to do these properly anyway, so I’ll be reading up more about DC over the next few days and the new exercises.[/quote]

Here’s some tips for SRGBP:

  1. Wide grip generally
  2. Let the bar rest on the palms of your hands, and sort of angle your hands inward. Imagine having the bar rest on the first crease of your palm, the one closest to your thumb.
  3. This is the trickiest part: when you unrack the bar, you can’t unrack it with your wrists in the same position that you want them to be in throughout the exercise. What I mean, is since this is a smith you have to account for the rotation of the bar when unracking so rotate your wrists towards you a bit, unrack/rotate the bar so that your wrists are NOW in the proper position described above.

The third part is the hardest, and I still have to readjust a bit to make sure my wrists are in the right position after unracking the bar.

Also, come down to about the nipple line, and push up and against the smith on the way up to engage the Tris better. Just start real light and get the form down. I have a bad shoulder and these feel great for me.

Edit: my grip is about half an inch outside the rings. Wide grip.

[quote]LiveFromThe781 wrote:
detazathoth wrote:
Day 5 of the diet - down 5 lbs from Thursday, mostly water weight from loss of carbs, let’s see what happens if I need to do Cardio this week or not.

waiting on one of your ‘epic’ stories

im pretty sure the girl i work with thinks im a total creep now hahaha well shit she probably did before anyway.[/quote]

After being the weight bitch for the big boys at the new gym, I had a bonfire to attend to last night.

I first had to call my booze connection to get a 30 rack of shitty beer for the party. I figured if I’m going to pull, alcohol was going to be needed to pull the task of trying to get multiple hook ups at the same party. I had to wait for about 30 min. I drove up to near the liqour store to where I was going to meet my guy, and when I was about a few yards away, I see my guy get arrested. Later I found out he has coke on him, and was pulled over for not having his lights on…dumbass.

So I said “Fuck it” and drove down to the town that it was at, which is about 20-30min south of me. When I got there, I realize the prospects of underage poon was huge. I was a happy camper. The bad news was that there was no booze other than shitty smirnoff, and there’s no way I’m going to drink girly vodka. So I basically had to christen my new German Drinking Boot with diet pepsi…I don’t wanna talk about it. So I start trying some of Mystery’s material on girls, and began negging and talking to girls. It goes well, I have a couple of girls wanting to talk to me, but my two ex’s pretty much had to ruin it for me. One of them we’ll call her “Worst Prom Date Ever” tried telling these girls that I’m a no good womanizing asshole, I don’t blame her 'cuz I am, but they soon left, and I was left with my usual hook up with “I’m Catholic but I suck dick like a pro” chick. Not bad since I left like 20 min later and met up with her in a parking lot, and got busy in the back seat of my car: Totally High School I know, but better than nothing.

We were going at it for I’d say about an hour, she had to go home since she had a midnight curfew, and she basically finished me off with her mouth. As soon as I dropped her off to her car, I get a phone call from another one of my lady friends. Apparently her car got “hit and run” and the accident left half her car in scratches and her left mirror was broken in a town near Boston, and was scared shitless. She didn’t want to go home because she didn’t want to explain this to her parents. She didn’t want to sleep over her friend’s house either because apparently she was being annoying. I told her she can stay the night at my place, and it was no problem at all. I was being genuinely nice and wasn’t thinking about pussy since I just came 10 min prior. I met her up near my house and I lead her to my place.

It was about 1 am when we came to my house and since I had tivo, we were watching the Daily Show. We were talking about what happened earlier and I tried to calm her down because she was seriously stressed out and was afraid of her parents yelling at her. I told her it was no big deal and it wasn’t her fault, which it really wasn’t. She takes her sweater off and was wearing a tubtop, and I was instantly aroused. I basically pounced on her started making out. After 15 min of that, I smoothly persuaded her to go down on me. Instantsuccess. So to recap, I had sex in the back seat of my car from one, and got head about an hour afterwards from a another one. No booze necessary. Probably the funniest part was the fact that went raw on the first girl and the second got the taste in her mouth, but she didn’t know.

[quote]detazathoth wrote:
LiveFromThe781 wrote:
detazathoth wrote:
Day 5 of the diet - down 5 lbs from Thursday, mostly water weight from loss of carbs, let’s see what happens if I need to do Cardio this week or not.

waiting on one of your ‘epic’ stories

im pretty sure the girl i work with thinks im a total creep now hahaha well shit she probably did before anyway.

After being the weight bitch for the big boys at the new gym, I had a bonfire to attend to last night.

I first had to call my booze connection to get a 30 rack of shitty beer for the party. I figured if I’m going to pull, alcohol was going to be needed to pull the task of trying to get multiple hook ups at the same party. I had to wait for about 30 min. I drove up to near the liqour store to where I was going to meet my guy, and when I was about a few yards away, I see my guy get arrested. Later I found out he has coke on him, and was pulled over for not having his lights on…dumbass.

So I said “Fuck it” and drove down to the town that it was at, which is about 20-30min south of me. When I got there, I realize the prospects of underage poon was huge. I was a happy camper. The bad news was that there was no booze other than shitty smirnoff, and there’s no way I’m going to drink girly vodka. So I basically had to christen my new German Drinking Boot with diet pepsi…I don’t wanna talk about it. So I start trying some of Mystery’s material on girls, and began negging and talking to girls. It goes well, I have a couple of girls wanting to talk to me, but my two ex’s pretty much had to ruin it for me. One of them we’ll call her “Worst Prom Date Ever” tried telling these girls that I’m a no good womanizing asshole, I don’t blame her 'cuz I am, but they soon left, and I was left with my usual hook up with “I’m Catholic but I suck dick like a pro” chick. Not bad since I left like 20 min later and met up with her in a parking lot, and got busy in the back seat of my car: Totally High School I know, but better than nothing.

We were going at it for I’d say about an hour, she had to go home since she had a midnight curfew, and she basically finished me off with her mouth. As soon as I dropped her off to her car, I get a phone call from another one of my lady friends. Apparently her car got “hit and run” and the accident left half her car in scratches and her left mirror was broken in a town near Boston, and was scared shitless. She didn’t want to go home because she didn’t want to explain this to her parents. She didn’t want to sleep over her friend’s house either because apparently she was being annoying. I told her she can stay the night at my place, and it was no problem at all. I was being genuinely nice and wasn’t thinking about pussy since I just came 10 min prior. I met her up near my house and I lead her to my place.

It was about 1 am when we came to my house and since I had tivo, we were watching the Daily Show. We were talking about what happened earlier and I tried to calm her down because she was seriously stressed out and was afraid of her parents yelling at her. I told her it was no big deal and it wasn’t her fault, which it really wasn’t. She takes her sweater off and was wearing a tubtop, and I was instantly aroused. I basically pounced on her started making out. After 15 min of that, I smoothly persuaded her to go down on me. Instantsuccess. So to recap, I had sex in the back seat of my car from one, and got head about an hour afterwards from a another one. No booze necessary. Probably the funniest part was the fact that went raw on the first girl and the second got the taste in her mouth, but she didn’t know.[/quote]

dude i cant even get a stripper to text me back =/

2 weeks of ‘deloading’ is over, back in the mix of things today with a chest+delts+triceps session

-incline bb bench 180x10,220x3
-skip laterals 45x10
-cgbp smith 260x8

5/3/1 military, started kinda doo doo, wasn’t feeling it from the start, in the back of my head knew it would be ‘prescirbed’ rep day

145x5
165x3
185x1, then 1 again cuz I was mad. So I ended up hitting 2 singles

but then, the rest of the workout turned out pretty OK :slight_smile:

HS shoulder press
225x5
275x5
315x5
335x4 (rep PR +1)

lateral cable raise
15x10…7…2 negatives left
15x10…6…2 negatives right

PJRs
60x12
70x12
80x13 (rep PR +2)

pressdowns
65x8…7…5

I have come accept that some days I will just hit the reps I need, whateva. The rest of the session I did good so I’m happy. The last rep of the HS shoulder press was pure mind power, I was stuck at my sticking point for what seemed like half a minute, then locked it out. It was fun. DL tomorrow, going for 415x5

Det, I miss going out trying to look for a hook up…glad ya got some cardio

Girls coming in one week. Been doing some morning cardio, looking a little less chunky, triceps have been looking sexy lately. Easier week at work, hopefully, big DL day and big squat day coming up. Still drinkin playdough, but clean out of caffeine/ephedrine, gotta pick some of that shit up for DL tomorrow.

CC Give us a damn picture already!