Brotherhood of Iron Redux

Training Bodybuilding
821

Haven’t hit back thickness heavy in 3 weeks and was pretty happy with how today went. Nothing mindblowing in terms of progress but good overall. Got it done in under 90 minutes. This dude who has a great physique that I’m envious of was warming up when I was doing my rack pulls and he’s like “dude, I don’t even need to actually lift… I get tired just watchin you workout”. hahaha.

HS Low Row
1pps x 15
2pps x 10
3pps x 6
4pps x 9
3pps+25 x 14

Chest-supported T-bar row
2plates x 10
3plates x 6
4plates x 8
3plates x 14

Rack pulls (no belt… forgot it)
225lbs x 8
315lbs x 5
405lbs x 3
495lbs x 1
585lbs x 5 (I think 6 is my best)
495lbs x 10 (I got too psyched up for this set and hit 4 really fast and just gassed. Rest of the set was a grind. Should have hit 12)

Smith High Incline presses
135lbs x 12
185lbs x 10
225lbs x 6
275lbs x 7

DB Latereal raises (Larry Scott style)
30’s x 14 DROP 20’s x 8

Cable preacher curls
25lbs x 15
35lbs x 15
50lbs x 10

Incline DB curls
25’s x 8
35’s x 14
45’s x 10

Dante Hammer steep preacher curls
25lbs x 12
30lbs x 10

Weeee. Triceps are sooo sore from yesterday. That pump was incredible. Legs are demolished. Chest is sore. Bout to eat 2 lbs of ground beef and pasta. Mm mm good.

822

Here’s some material for Bug’s spank bank:
[photo]19310[/photo]

This was back in November…weighed between 185 and 190 in this.

823

[quote]SSC wrote:
josh86 wrote:
SSC - put the cardio in the AM man. I am now forever a believer in morning fasted cardio over PWO cardio.

Yeah, fasted AM cardio is great, but I don’t quite have the time yet. Like, I’m all done with my 9 o’clock classes this week and will be done altogether after next week, so I’ll have much more time for it. Plus, I need to figure out a quick route here. I don’t have the comfort of just midnlessly wandering through my neighborhood back home. I’m in the city now, so keeping a constant motion going is going to take some planning.

Anyway, I’ll start getting back into it after this week for sure.
[/quote]

I hope you mean like 9pm classes that make you stay up late or something? I start work at 7am every day, and I get up at 5am to get my morning fasted cardio in before making breakfast, showering, getting dressed, etc…Just saying basically, where there’s a will there’s a way. That’s what this shit is all about.

I also live in the city…I walk around residential streets because it means never having to stop for signal lights.

824

I swear I’m like the only guy with no lat spread what so ever.

825

Today’s Chest/Bi/Tri 1

Flat DB Press : 105s x 4 or 5, 100s x 6

Ok, guys I seriously really really SUCK at getting DBs into position for Flat DB Press. Like horrible, so horrible that my Incline DB is right where my flat DB is (did 100s x 7 much cleaner reps on Incline DB this weekend) because of how shitty I setup on flat. And I absolutely loath asking for a spot, especially since it draws attention to how pathetic my chest pressing is. I suppose I have no choice but to start getting someone to help me get into position? I can’t seem to make myself kick them back together, always 1 at a time. Then I totally get my shoulder blades in a horrible position on the bench, its just terrible.

HS Incline : 315 x 5 drop 225 x 9

DB Flyes : 40s x 12, 50s x 16

I added these because my chest sucks so I gave it an extra movement.

Spider Curls : 100 x 7.5 drop 80 x 8

Alt Hammer Curls : 80s x 12 per arm

In-human CGBP : 275 x 9 drop 225 x 7

Did these with a suicide grip today…felt them hitting the tris more than usual, good stuff.

Overhead Rope Extensions : 170 x 10 drop 140 x to failure

So the chest stuff disappointed me today, biceps went VERY well and triceps I made some progress on the In-humans but really felt my tris working today more than usual. Solid session overall - I just need to suck it up and ask someone to help me getting DBs into position for the flat db press.

826

[quote]josh86 wrote:
SSC wrote:
josh86 wrote:
SSC - put the cardio in the AM man. I am now forever a believer in morning fasted cardio over PWO cardio.

Yeah, fasted AM cardio is great, but I don’t quite have the time yet. Like, I’m all done with my 9 o’clock classes this week and will be done altogether after next week, so I’ll have much more time for it. Plus, I need to figure out a quick route here. I don’t have the comfort of just midnlessly wandering through my neighborhood back home. I’m in the city now, so keeping a constant motion going is going to take some planning.

Anyway, I’ll start getting back into it after this week for sure.

I hope you mean like 9pm classes that make you stay up late or something? I start work at 7am every day, and I get up at 5am to get my morning fasted cardio in before making breakfast, showering, getting dressed, etc…Just saying basically, where there’s a will there’s a way. That’s what this shit is all about.

I also live in the city…I walk around residential streets because it means never having to stop for signal lights.[/quote]

Nope nope. 9 am, sir. Problem is that I ha(d) a test on every single one of those classes at 9. I love FMC, believe me, but this class is 1000X more important, especially when I can get some cardio in later in the day anyway. No excuses, that’s just the law, sir.

Plus, and this is an excuse, I’ve been eating some fats at night.

Stronghold - Nice spread dude.

Detty - Don’t worry, I can’t spread my lats either. Or do you mean you don’t have lats?

827

[quote]detazathoth wrote:
I swear I’m like the only guy with no lat spread what so ever.[/quote]

I can’t even do one. My lats look good from the front, but it seems like they’re invisible in any of my back poses… Haha.

828

[quote]buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL
[/quote]

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far.

829

Nah guys, I just don’t think I have lats period.

830

So, that annoying Heidi chick from “The Hills” was interviewed in one of those trashy mags which I sometimes read at work, and they were asking her about her body, exercise. etc. Here is an actual quote.

â??I felt my boobs were too small, so I had them enhanced a few years ago. It worked for my body type. Now, thanks to the Heidi Montag Workout system that Chad Waterbury created, I have a curvier new body. So maybe I need curvier new boobs to match?â??

I have defended Chad in the past, I just don’t think I will ever be able to again.

831

I sucked at getting setup for Flat DB Press as well. It’s gotten better with practice though. Really sucks when you don’t get setup right, feels like it takes reps away from you. For me it was just practice, but other then that I’m not sure I can help. I’m curious to hear other peoples suggestions too.

832

[quote]josh86 wrote:
Today’s Chest/Bi/Tri 1

Flat DB Press : 105s x 4 or 5, 100s x 6

Ok, guys I seriously really really SUCK at getting DBs into position for Flat DB Press. Like horrible, so horrible that my Incline DB is right where my flat DB is (did 100s x 7 much cleaner reps on Incline DB this weekend) because of how shitty I setup on flat. And I absolutely loath asking for a spot, especially since it draws attention to how pathetic my chest pressing is. I suppose I have no choice but to start getting someone to help me get into position? I can’t seem to make myself kick them back together, always 1 at a time. Then I totally get my shoulder blades in a horrible position on the bench, its just terrible.

HS Incline : 315 x 5 drop 225 x 9

DB Flyes : 40s x 12, 50s x 16

I added these because my chest sucks so I gave it an extra movement.

Spider Curls : 100 x 7.5 drop 80 x 8

Alt Hammer Curls : 80s x 12 per arm

In-human CGBP : 275 x 9 drop 225 x 7

Did these with a suicide grip today…felt them hitting the tris more than usual, good stuff.

Overhead Rope Extensions : 170 x 10 drop 140 x to failure

So the chest stuff disappointed me today, biceps went VERY well and triceps I made some progress on the In-humans but really felt my tris working today more than usual. Solid session overall - I just need to suck it up and ask someone to help me getting DBs into position for the flat db press.[/quote]

Dude, how are you getting into positon? kick the DBs up then falling back?

I just pick up the bells, sit down on the edge of the bench with them on my knees, squeeze my shoulder blades together, and back I go. I guess I try to do a mini kick with both knees as I’m rolling backward, but I doubt it helps much. Try holding the dumbells closer to your stomach before you roll backwards.

I sit close enough to the edge of the bench so I slide a little and end up in a good spot. For every set I did today, up to the 100s, the dumbells seemed to end up in the right spot pretty easliy.

833

[quote]frankjl wrote:
buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far. [/quote]

Metro Fitness fucking blows. At least the one in Worthington, bunch of douchebags.

834

[quote]Stronghold wrote:
frankjl wrote:
buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far.

Metro Fitness fucking blows. At least the one in Worthington, bunch of douchebags.[/quote]

I go to the one in Dublin. If you’re used to a PL gym – it might not be for you. But I can squat / deadlift / do other obnoxious shit without people giving me weird looks.

835

[quote]frankjl wrote:
Stronghold wrote:
frankjl wrote:
buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far.

Metro Fitness fucking blows. At least the one in Worthington, bunch of douchebags.

I go to the one in Dublin. If you’re used to a PL gym – it might not be for you. But I can squat / deadlift / do other obnoxious shit without people giving me weird looks.[/quote]

Since when are squats and deadlift obnoxious?

836

[quote]Stuntman Mike wrote:

Since when are squats and deadlift obnoxious? [/quote]

since it became unfunctional to do them.

837

[quote]frankjl wrote:
Stronghold wrote:
frankjl wrote:
buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far.

Metro Fitness fucking blows. At least the one in Worthington, bunch of douchebags.

I go to the one in Dublin. If you’re used to a PL gym – it might not be for you. But I can squat / deadlift / do other obnoxious shit without people giving me weird looks.[/quote]

I had a “personal trainer” at the one in Worthington crash into me WHILE I was lifting because he wasn’t paying attention to where he was walking and I got yelled at for deadlifting too loudly. The one in Dublin wasn’t too bad though. The best commercial gym in Columbus is Powershack in Hilliard though, imo.

838

[quote]Stronghold wrote:
frankjl wrote:
Stronghold wrote:
frankjl wrote:
buckeye girl wrote:
Lifted for the first time all week.

Went to the Urban Active up the road from my parents house. Just wanted to check it out. It cant be that bad, I reasoned. 1 power rack, 1 squat rack, a few benches and 200 pieces of cardio equipment (yes that’s the actual number the guy told me) EPIC FAIL

Hilarious. If you don’t mind me asking – which one? You live in Columbus, right? I heard the one on Bethel is about to go under.

I recently switched from a smaller ‘health club’ like place to Metro Fitness here in Columbus – pretty big fan so far.

Metro Fitness fucking blows. At least the one in Worthington, bunch of douchebags.

I go to the one in Dublin. If you’re used to a PL gym – it might not be for you. But I can squat / deadlift / do other obnoxious shit without people giving me weird looks.

I had a “personal trainer” at the one in Worthington crash into me WHILE I was lifting because he wasn’t paying attention to where he was walking and I got yelled at for deadlifting too loudly. The one in Dublin wasn’t too bad though. The best commercial gym in Columbus is Powershack in Hilliard though, imo.[/quote]

Had a few run-ins like this…

I was lifting in a YMCA in my hometown once in Dayton, had a “personal trainer” spotting me on the bench press. Back then I didn’t use collars on the bar. The left side went up faster than the right, and one ten pound weight slid off the right side, which caused the left side to tilt and all the weight on that side dumped off, then I just hung on for the ride as the rest of the weight on the right side felt to the ground. Meanwhile, the spotter was looking in the distance and muttered a ‘oh - sorry’ before he walked away.

I’ll keep Powershack in mind. Do they have a reverse hyper? How big to the dumbells go?

839

The one in Hilliard has a reverse hyper and reasonably big 'bells. Up to 150 at least I think. They also provide chalk.

840

Just found this one from June…weighed around 200 I think?