Brotherhood of Iron Redux

Training Bodybuilding
601

Heavy Back Day. Same supps as always except I Korn’s “Coming Undone” playing

RACK MOTHERFUCKING PULL!!! 10 weeks later, I’m back biatch!!!

Barx20 Warm-Up
135x18 Warm-Up

225x16
275x14
315x12
365x10

I wanted 405 but it started feeling sorta tender so I backed off. I’m pumped I can actually do these again. It will take me a while to work back up to over 500lbs on these but I’m happy I can even do them again.

Seated V-Grip Cable Row

140x16
180x12
220x10
Stackx10

Yates Pulldown

160x16
180x14
220x10
Stackx10

Kroc Row
130x16

Did some extreme stretching and called it good. So far so good. My body is almost back up to where I had it. A little while longer and I’ll have my 9 plates on the free bar t-bar row and I’ll be gunning for 600lbs on the rack pull. After all the forced core work I didn’t even use my belt until I went up to 365 and I probably didn’t need it then. That was another highlight of this training session. Cheers

-GB

602

Lookin huge joshman. Your recomp is treating you very well. Arm is monstrous. And your back thickness. And width. Makin me jealous. Asshole.

LOL at the listerine talk.

I fucked some shit up today. Didn’t really put up any fantastic numbers but considering I have this ANNOYING fucking cough that will not go away and I feel like puking from the minute I start breathing hard, I did well.

Squats
185lbs x 24
245lbs x 18
315lbs x 14 *was supposed to be 12, then do a heavy set, but I decided to end it here

SLDLs
135lbs x 15
225lbs x 12
315lbs x 10

Leg extensions (of Doom)
120lbs x 25
150lbs x 20
190lbs x 15
250lbs x 12

Lying leg curls (dear god)
130lbs x 13 DROP 70lbs x some DROP 30lbs (chest up) x some. 2 sets like this.
Then one controlled set with just 70lbs.

Seated calf raises
1plate x 30
2plates x 20
3plates x 12 (DC style)

That was that. Don’t play no fuckin games.

603

Thanks for the good comments guys…and yeah Bug the recomp has definitely gone very well. I just started upping my breakfast and PWO portions as of Monday to see if I can’t shift a tad toward the size gaining side of things and see how it goes. Arm is actually barely sitting at 17" right now…everything just looks bigger on my frame than it would on a normal persons or something. Shit is weird, but I’m not complaining lol.

Btw Bug the new avi is awesome…I need to work on doing a good rear-lat spread pose.

604

[quote]josh86 wrote:
Omg arms! My neck looks thin in this shot…weird, I think my neck is decently thick looking usually.[/quote]

Nice work, did you intentionally put an angry face on?

605

Nice lat spread Bug

606

My gym set up a chart of record lifts.

The squat is only 405…I can’t do it yet but I’m not very far off. A few months I think I can break it.

But the bench is 255kg. Fucking insane. Thats like 550lbs or more which is funny since there are only 2 guys I’ve seen bench more then 300lbs.

607

[quote]hardgnr wrote:
My gym set up a chart of record lifts.

But the bench is 255kg. Fucking insane. Thats like 550lbs or more which is funny since there are only 2 guys I’ve seen bench more then 300lbs.[/quote]

Lol… Insane??

I was speaking to ‘big’ G the other day… we use to look up to him as teenagers back in the day. He is quite legendary in Sydney gym circles. At about six foot even he ain’t that tall, but shake hands with him and you’ll feel like a lil’ kid…

Anyways, if you ever ended up lifting in the gym when G was there you were in for quite a suprise…

He’d regulary bench six plates aside for reps, and multiple sets…
eg 260kg/572lbs x 10 x 3sets. And these weren’t grinded reps, they went up pretty damn quickly.

The entire gym would just stop. Literally. Once you heard the plates rattling and his breathing, the whole gym would just stand and stare. I think he actually bent every bar in the gym.

Anyways i hadn’t seen him for a few years (he’s late 30s now, i think) and bumped into him last week, got to speaking and i asked what his 1RM was on the bench.

After he giggled, and explained that he actaully trained for six months for that one rep max attempt, he said he got up 407kg/895lbs!! Raw, just wrist wraps and a belt.

I’ll have to get a copy of the photo of the lift going up, it’s at another gym though.

608

[quote]waylanderxx wrote:
josh86 wrote:
Omg arms! My neck looks thin in this shot…weird, I think my neck is decently thick looking usually.

Looking good brosef…

I also notice some “Listerine” or other form of mouthwash in that picture. You drink that before you workout?[/quote]

Are you kidding? That is some generic shit I use in my bathroom. I keep the good shit in my gym bag so I always have it when I need it!

Mike - I totally agree, GB is a weird mofo and I would not have been the least bit surprised if I found out he really was doing listerine shots before he lifts.

Namor - The face was not intentional…I just hate flexing and smiling at the same time, feels weird as hell and I always think I look like a superdouche.

609

[quote]jc2000 wrote:
hardgnr wrote:
My gym set up a chart of record lifts.

But the bench is 255kg. Fucking insane. Thats like 550lbs or more which is funny since there are only 2 guys I’ve seen bench more then 300lbs.

Lol… Insane??

I was speaking to ‘big’ G the other day… we use to look up to him as teenagers back in the day. He is quite legendary in Sydney gym circles. At about six foot even he ain’t that tall, but shake hands with him and you’ll feel like a lil’ kid…

Anyways, if you ever ended up lifting in the gym when G was there you were in for quite a suprise…

He’d regulary bench six plates aside for reps, and multiple sets…
eg 260kg/572lbs x 10 x 3sets. And these weren’t grinded reps, they went up pretty damn quickly.

The entire gym would just stop. Literally. Once you heard the plates rattling and his breathing, the whole gym would just stand and stare. I think he actually bent every bar in the gym.

Anyways i hadn’t seen him for a few years (he’s late 30s now, i think) and bumped into him last week, got to speaking and i asked what his 1RM was on the bench.

After he giggled, and explained that he actaully trained for six months for that one rep max attempt, he said he got up 407kg/895lbs!! Raw, just wrist wraps and a belt.

I’ll have to get a copy of the photo of the lift going up, it’s at another gym though.
[/quote]

For real? That would probably make him one of the strongest benches on the planet…

610

[quote]hardgnr wrote:
For real? That would probably make him one of the strongest benches on the planet…[/quote]

One of? The world record for a raw bench is 715lbs…

611

[quote]josh86 wrote:
SSC - why are you not doing the widowmaker in the hack? On my hack squat day I do both the heavy and the widowmaker in there. Last session was 515x8, 385x20. But yah hacks hit my quads way more directly than BB squats so that’s probably why. Plus all leg press are not created equal. I told u that when you called me out the other day for my leg press number being weak on the new one I was using. Irony? Lol[/quote]

Hey thanks for the input, Josh. I like this idea… I really like the hack squat. I was only doing the leg presses to save my lower back (combined with rack pulls, you know.) 515? Jeez, sir. I’m thinking the machines must be different (or I’m a bitch) because I did 2 pps + 25 on each side.

And hey, hey hey, it wasn’t a call-out.

Well, maybe it was.

The weird thing about this new leg press is it’s not “fluent” motion. Like, it feels jaggedy as shit during the concentric phase of the motion.

Cool. Hack squats it [probably] is.

612

[quote]SSC wrote:
josh86 wrote:
SSC - why are you not doing the widowmaker in the hack? On my hack squat day I do both the heavy and the widowmaker in there. Last session was 515x8, 385x20. But yah hacks hit my quads way more directly than BB squats so that’s probably why. Plus all leg press are not created equal. I told u that when you called me out the other day for my leg press number being weak on the new one I was using. Irony? Lol

Hey thanks for the input, Josh. I like this idea… I really like the hack squat. I was only doing the leg presses to save my lower back (combined with rack pulls, you know.) 515? Jeez, sir. I’m thinking the machines must be different (or I’m a bitch) because I did 2 pps + 25 on each side.

And hey, hey hey, it wasn’t a call-out.

Well, maybe it was.

The weird thing about this new leg press is it’s not “fluent” motion. Like, it feels jaggedy as shit during the concentric phase of the motion.

Cool. Hack squats it [probably] is.[/quote]

Hacks have been my primary quad movement for like a year now. When I started them I was barely doing 2pps for like 8-10 reps. I’ve used three different machines in that time, 2 of them I can get my feet out a bit farther and keep it comfortable for my knees an I can so 500+ on those ones. One of the 2 at my new gym the foot pad area is too small and forces my feet too far under my knees and hurts like a mofo…this one I can only rep in the 400-450 range. And I choose not to because it literally feels like it’s destroying my knees.

613

200 lbs even today.

What. the. fuck.

That’s down from 201 even yesterday and 201.6 two days ago (all morning, post-piss weight). Down over 5 lbs total now in a little over a WEEK.

I even had a high carb day at maintenance calories on Monday and still lost a lb over night, and then kept myself only 200 calories below maintenance and lost another lb. I haven’t been doing any actual cardio, just whatever moving around I have to do for my daily life.

I am getting leaner, but the rate at which the weight is coming off is slightly alarming. I’m going to just chalk it up to having my diet and supplements in order and my body being a blast furnace from the high carb days and yohimbe.

614

[quote]bugeishaAD wrote:
Oh my god, I cried with laughter after reading Stuntman Mike’s post. Bahahahahahahaha.

Austin, easy on the booze man. I can party hard when I want to and don’t have to get fucked up. Just be fun and annoying while sober and they’ll never know the difference.

Actually, on second thought, party harder and drink and smoke more! It’ll make me getting to that 405 bench first that much sweeter. :wink:

Put up a new lat spread as the avatar that was taken a few weeks ago. Pretty good.
[/quote] Yep, I’m actually surprised man. Back sure is improving! [quote]
GF and I are breaking up, but I’m not gonna cry about it. Just gonna take it out on the iron tonight.
[/quote] WTF, are juli and august the typical break-up months for everyone or something? Oh well, take it out on the iron as you said. [quote]
Gonna declare war, GB style.[/quote]
But please don’t drink your mouthwash like he does.

615

[quote]300andabove wrote:
Cephalic_Carnage wrote:
300andabove wrote:
I would but his fashion is like 120lbs below me lol i don’t like fashion THAT much… Abby ^^

What the hell are you doing these days anyway, still in those idiotic gyms ?

Presume not DC ?

Last few months were spend testing several high-frequency routines (Phil Hernon etc) and variations and answering lots of questions without getting paid for it.

Damn.

I totally wasted several months of my life there, come to think about it :wink:

Ya i was wondering what became of you lol, had to come back and rescue you :stuck_out_tongue:

What kinda HFT we talking about each bodypart twice/three times a week [/quote] 3 times was too much. [quote]?

Or overloading one bodypart… generalities are not helping !
[/quote]

Hm, let’s see. First I tried Fattyfat’s variant of cluster-training. Proved to be way too hard on the joints etc when used for the whole body (and the bastard doesn’t have to train legs with weights at all ;), So
I pretty much ended up using it only for pull-ups.
Afterwards experimented with Modok’s training which isn’t too far off what Phil Hernon does/has his guys do.
Finally decided that doing 3 work sets per exercise just doesn’t feel good at all and I’m now down to a 3-way, same one used by most of Hernon’s trainees… But doing 1-2 top sets per exercise. So, say I want to get 10 reps on the CGP, if I get them, I’ll add more weight and do another, heavier set. If not, then I’ll keep the same weight for the second set…

Got 2 variants of each session:

Chest, Back(width, thickness)
-Low-Incline BB Presses / Flat DB Presses
-Wide-neutral grip Pulldowns / Rack Chins
-Yates Rows / Kroc Rows (wanna beat that bitch kroc)

Legs+Abs
-Sumo Deadlifts, very wide stance / Back Squats (if I feel like it, otherwise front-squats)
-Leg Extensions. Yes, really. / Glute-Ham raises (in the lying leg curl machine with someone sitting on the pad+stack and 2 DB’s so it doesn’t end up being a leg curl lol)
-Pulldown Abs / Roman Chair situps
(+ perhaps some calf work, not that I need it or feel like it by then)

Delts, Guns
-Alt. Curls / Standing DB Overhead Presses (yeah, well)
-CGP / Bent-Over Overhead Rope Extensions (ala Harris)
-Mix between Lateral and DB upright row / Pinwheel Curls with straps

No real low-back work in there atm…

Thinking of maybe doing 2 exercises for some muscle-groups with 1 set each rather than 1 exercise for 2 sets…

616

[quote]Growing_Boy wrote:
I like drop sets, they work for me.[/quote] Yep. At 260, you have the numbers of someone at 220.

Just kidding man. Abby needed to vent a little steam. The Brits (consisting of 300andabove) are trying to instigate trouble here :slight_smile: [quote] Call them a waste of time or what have you but I like to throw them in [/quote] That part is abundantly clear :wink: [quote] to extend the amount time I’m in pain. Not that kind of pain. Working so far. As for the listerine…people why the fuck would I be measuring out 2mL of anything unless I was shooting for a specific dosage?[/quote] Or maybe you’re too much of a sissy… Pardon, J-Lo…
to drink more of the stuff at a time. There, I called you out. Real men drink the whole bottle in one gulp. [quote]This was my first real delt session after my setback so I’m still taking it easy a bit. Tonight on back I’ll see exactly where I’m at. [/quote]

617

[quote]Stronghold wrote:
200 lbs even today.

What. the. fuck.

That’s down from 201 even yesterday and 201.6 two days ago (all morning, post-piss weight). Down over 5 lbs total now in a little over a WEEK.

I even had a high carb day at maintenance calories on Monday and still lost a lb over night, and then kept myself only 200 calories below maintenance and lost another lb. I haven’t been doing any actual cardio, just whatever moving around I have to do for my daily life.

I am getting leaner, but the rate at which the weight is coming off is slightly alarming. I’m going to just chalk it up to having my diet and supplements in order and my body being a blast furnace from the high carb days and yohimbe.[/quote]

x2 man. I normally weigh in on saturdays but I occasionally do it mid week for shits and giggles. Scale said I was down 2 pounds since last saturday. I don’t really want to lose weight that fast, especially since I have three days to go this week.

Although, I did switch to the Yates 3-way on monday and went back on ECA 2x/day. But it’s only been two days of that, so I dunno.

I’ve been feeling small lately and it’s lame. I know this is par for the course but it’s still aggravating. I’m only doing 30g or so of carbs a day with one day of carbs. This saturday it’s pancakes, frosted flakes, and a frozen pizza (3 separate meals).
The diet says only one cheat per week but i’m still losing weight at a good pace even with gradually expanding the cheat/refeed day.

618

[quote]Growing_Boy wrote:
Vegg wrote:
GB, what does the Listerine do exactly? Haha.

The devil is always in the details my friends. Now and forever. When the stuff is suspended in a radioactive liquid it’s better to put a couple drops of the stuff in there so it goes down easier. [/quote]

*Abby is very close to making some very evil remarks, but decides that Growing Boy may be too much of a sissy to take them without cmomitting sepukku with a broken listerine bottle.

You be glad Abby isn’t the dominant one of my 2 personalities :slight_smile:

619

[quote]xb-C wrote:
I didn’t really drink any mouthwash guys…[/quote]

We don’t believe you.

:smiley:

620

[quote]jc2000 wrote:
hardgnr wrote:
My gym set up a chart of record lifts.

But the bench is 255kg. Fucking insane. Thats like 550lbs or more which is funny since there are only 2 guys I’ve seen bench more then 300lbs.

Lol… Insane??

I was speaking to ‘big’ G the other day… we use to look up to him as teenagers back in the day. He is quite legendary in Sydney gym circles. At about six foot even he ain’t that tall, but shake hands with him and you’ll feel like a lil’ kid…

Anyways, if you ever ended up lifting in the gym when G was there you were in for quite a suprise…

He’d regulary bench six plates aside for reps, and multiple sets…
eg 260kg/572lbs x 10 x 3sets. [/quote] I could believe 585 for 5 for 1 set, but 572 for 10 for 3 sets? [quote] And these weren’t grinded reps, they went up pretty damn quickly.

The entire gym would just stop. Literally. Once you heard the plates rattling and his breathing, the whole gym would just stand and stare. I think he actually bent every bar in the gym.

Anyways i hadn’t seen him for a few years (he’s late 30s now, i think) and bumped into him last week, got to speaking and i asked what his 1RM was on the bench.

After he giggled, and explained that he actaully trained for six months for that one rep max attempt, he said he got up 407kg/895lbs!! Raw, just wrist wraps and a belt.[/quote] Which would make him the strongest raw bencher EVER, 180 lbs or so over the world record. Really now. How much does he weigh… 460? :slight_smile: [quote]

I’ll have to get a copy of the photo of the lift going up, it’s at another gym though.
[/quote]

Eh, he should start actually competing in powerlifting or at least in bench-only meets.