Brotherhood of Iron Redux

Training Bodybuilding
881

[quote]WS4JB wrote:
Stuntman Mike wrote:
WS4JB wrote:
CC, I tend to overthink my own stuff, do too much,not leave enough recovery time, just said fuck it and went back to the 3-way ya sent me last winter.

Good day, had a fantastic Shoulders and Arms day, and then I got in a chase on foot with a thief who had stolen half a grand in cash, multiple credit cards, and a car from the rec.

He also had a warrant out for hitting a cop with a car. You won’t believe the adrenaline pump from chasing a criminal like that, chased him to a dead end, with 3 cop cars on my radio coming to my location. Fucking bad ass.

Oh yeah, the workout

Smith Shoulder press
205 x 15 rp

BB upright row
125 x 19 rp

BB spider curl
80 lbs x 14 rp

DB hammer
60’s x 10 ss (biceps were fucking toast from the spiders)

IHCGBP
225 x 18 rp

V-bar pushdown
stack x 20 rp

Comments: getting a medal from the University for this, solid damn day.

When is the fucking ceremony, I want to come down there and just LOL all day long. hahahahahah what the fuck jared

You can stand next to me like Chewie at the end of Star Wars, hows your Wookie growl ?[/quote]

Ask Bug :wink:

882

[quote]Stuntman Mike wrote:
WS4JB wrote:
CC, I tend to overthink my own stuff, do too much,not leave enough recovery time, just said fuck it and went back to the 3-way ya sent me last winter.

Good day, had a fantastic Shoulders and Arms day, and then I got in a chase on foot with a thief who had stolen half a grand in cash, multiple credit cards, and a car from the rec.

He also had a warrant out for hitting a cop with a car. You won’t believe the adrenaline pump from chasing a criminal like that, chased him to a dead end, with 3 cop cars on my radio coming to my location. Fucking bad ass.

Oh yeah, the workout

Smith Shoulder press
205 x 15 rp

BB upright row
125 x 19 rp

BB spider curl
80 lbs x 14 rp

DB hammer
60’s x 10 ss (biceps were fucking toast from the spiders)

IHCGBP
225 x 18 rp

V-bar pushdown
stack x 20 rp

Comments: getting a medal from the University for this, solid damn day.

When is the fucking ceremony, I want to come down there and just LOL all day long. hahahahahah what the fuck jared[/quote]

So, did JB leave out the part where the criminal turned around and beat him up until he cried like a little girl?

:slight_smile:

Congrats JB. Remind me to up the worload on the splits I give people so that they can’t chase my “employees” around after training.

I gave you a 3-way where almost every lift was rest-paused!? I don’t even remember that.

But yeah. 3-ways are where it’s at, at the moment :slight_smile:

883

god damn, was hoping my shoulder would be feeling a lot better by now, so today i tried some neutral grip dumbell floor presses with 40 lbs dumbells and i started to get a pain in my shoulder after a couple reps in.

well im starting to train again monday either way, but ill have to train around it, of course.

884

[quote]GrindOverMatter wrote:
god damn, was hoping my shoulder would be feeling a lot better by now, so today i tried some neutral grip dumbell floor presses with 40 lbs dumbells and i started to get a pain in my shoulder after a couple reps in.

well im starting to train again monday either way, but ill have to train around it, of course.[/quote]

Where exactly did it hurt?
Did you get your setup right? Scapulae retracted etcetc?

And how’d you get hurt in the first place?

885

[quote]Cephalic_Carnage wrote:
GrindOverMatter wrote:
god damn, was hoping my shoulder would be feeling a lot better by now, so today i tried some neutral grip dumbell floor presses with 40 lbs dumbells and i started to get a pain in my shoulder after a couple reps in.

well im starting to train again monday either way, but ill have to train around it, of course.

Where exactly did it hurt?
Did you get your setup right? Scapulae retracted etcetc?

And how’d you get hurt in the first place?

[/quote]

it was weird, pain seemed to be more in the deltoid than in the rotater cuff where it usually is( I think…but my memory is vague since as soon as i felt pain i stopped)

i dont think i got my scapulae retrated very well because it was a floor press, but the weight was so light i wouldnt feel confident going back to normal pressing( when if its barball benching i retract the fuck out of my scapulae)me thinks that i should probably be able to perform floor presses with dumbells without any pain regardless of the position of the scapulae.

how did i hurt it in the first place? about a year ago i benched then a couple of hours later my shoulder was fucked, at this time my bench setup sucked and i didnt do any rows (all pullups at that time) I remember i started bill stars 5x5, but i hurt my back badly, so i couldnt squat, deadlift, or do the bent barbell rows. So i replaced weighted chins with rows, did bulgarian split sqauts, and still was benching twice a week.

anyways i didnt know how the fuck the recover my shoulder at that point so i basically did mostly nothing and eventually in september it started to go away…i then resumed benching and it was hurt again by X mas…fast foreward a month and its feeling arlight,couple months later hurt again…now this summer things had been going very well. But last week my shoulder was feeling pretty jacked up because i made some modifications to me routine…on my chest day i was debating weather or not i should train , because i knew it would be a risk (you can only injure yourself so many times till you figure it all out) but i went anyways, hit a PR on flat bench, felt FINE…then went on to incline dumbells and BOOM pain on my first warm up set. I didnt drive it after this, just did some machine flys, and some dips (which didnt hurt it oddly) and left the gym knowing i wouldnt be able to train 100 percent for a little while.

Its kind of sad, my bench hasnt increased at all over the last year because ive been dealing with this injury, because everytime i can bench again its like im a beginner, and when i get up to my old weight. BOOM injured again. Anyways im hell bent on not letting this happen again, or at the very least i plan on increasing my other lifts well i can’t bench. Right nowi m taking 8 Flameout a day and 4 Biotest Curcumin 500 caps, so far its been healing nicely, but i was hoping that i wouldnt be bothered by the light pressing i did today…not the case though, itll probably be about 3 weeks till things are feelin normal.

wow long post, sorry

886

Squat/Deadlift Assistance

  1. SSB GM - 405lbs 3x5
  2. Belt Squat 3pps 4x10
  3. GHR 3x8 Green Band
  4. Pulldown Abs 3x10 110lbs

My nose bleed during my Good Mornings Sets, must be doing something right.

887

Bored.

Tomorrow is chest/bi/tri day 2. I’m gonna do the same workout as mondy and see how much I progress.

Going for 12 reps on 100lb flat DB press and maybe 270 x 5 on smith dec CGBP

Tomorrow is refeed day too. Pancakes (haven’t had these in a long time; just dusted off my griddle), frosted flakes and freschetta frozen pizza.

I hope I lose at least 1lb tomorrow morning so I can eat that shit without guilt lol

888

Btw to anyone on the Yates 3 way or those who have experience with it, do you recommend always rotating exercises? So if I did incline smith on monday followed by flat DB press, should I not repeat this on saturday?

I’m definitely going to be rotating some workouts but was just wondering about the above.

889

Yesterdays legs.

Squats: Bar x lots, 135x15, 225x10, 275x5, 315x1 335x6(sadface, I really thought I would get more, +20lbs -2 reps from last week, doesn’t really seem like a gain at all I dunno).

RDL’s: 95x20, 135x15, 225x10, 275x10, 315x5, 345x8

Leg Extensions: one warmup set, then stack x 20

Seated Leg Curls: one warmup, 156x20

Todays shoulders:

SHIPs: 95x15, 135x10, 185x5, 225x8(1 rep PR, was hoping for more but progress is progress)

Seated DB press: 40sx10, 50sx10, 65sx5, 85sx8

Standing Laterals: 20sx10, 30sx10, 35sx8, 40sx15

Reverse Pec Deck Flyes: some warmups, 156x12

Shrugs: 135x20, 225x10, 315x25 DROP 225x20, DROP 135x20, I usually do heavier shrugs but volume just felt like the in thing today I dunno.

890

[quote]MeinHerzBrennt wrote:
Btw to anyone on the Yates 3 way or those who have experience with it, do you recommend always rotating exercises? So if I did incline smith on monday followed by flat DB press, should I not repeat this on saturday?

I’m definitely going to be rotating some workouts but was just wondering about the above.[/quote]

Maybe I’m the weirdo… I never swap out unless it’s the absolute last possible choice I have. Progression progression progression on one single movement for me.

I just don’t rotate in general. I never got the A1/A2 concept unless it’s in DC.

Again, probably just me judging by how most of the BOI guys work out.

891

Going to have an all out food day tomorrow try and get rid of this crappiness, thank you for the posts, i did read them just can’t quote all of them.

Will buy some simple carb tomorrow if i get into town, add it to my shakes.

Thanks again.

892

I just got back from vacation and you guys added nineteen pages to this thread… I have a lot of reading to do

893

[quote]yvanehtnioj wrote:
I just got back from vacation and you guys added nineteen pages to this thread… I have a lot of reading to do[/quote]

3 day trip ?

SSC, Im the same way as you, no need to rotate yet.

894

[quote]WS4JB wrote:
yvanehtnioj wrote:
I just got back from vacation and you guys added nineteen pages to this thread… I have a lot of reading to do

3 day trip ?

SSC, Im the same way as you, no need to rotate yet.[/quote]

went on the cruise to the Bahamas, left on Monday morning…how the hell can this thread fill up that fast

Did some light stuff on the cruise…the dumbells weren’t that heavy so I couldn’t do much

just did some light db benching, leg extensions, hamstring curls, tricep stuff

looking forward to weighing myself tomorrow because everything on the ship was all you can eat, hopefully gained a few pounds

895

Last time I went on a cruise I gained 12 lbs, course I was carb depleted at first, but then it was just loads of booze,pasta, steak, and smoked salmon.

896

Today’s Legs 1

Seated Calf Ext : 5p+10 x 12 DC style

SLDL : 335 x 13

+20 lbs, same reps

Hack Squat : 545 x 9, 405 x 20

Remember last session I hit a PR of 515x8? Well LOL @ +30 lbs and +1 rep this session.

Dunno what’s up but my legs have been progressing ridiculous fast lately, and I’m ok with that. =)

897

[quote]MeinHerzBrennt wrote:
Btw to anyone on the Yates 3 way or those who have experience with it, do you recommend always rotating exercises? So if I did incline smith on monday followed by flat DB press, should I not repeat this on saturday?

I’m definitely going to be rotating some workouts but was just wondering about the above.[/quote]

I have 2 entirely different exercise selects for each of the days and rotate through them…I think CC recommends you either do that or different rep ranges.

I really like this setup…this is what is going to allow me to do the Yates 3way as 3 on 1 off. I have my legs 1 as the lower back intense session, the following back day is DB rows, which aren’t lower back intense…my legs 2 is leg curls, leg press - very easy on the lower back and then the following back day is when I hit heavy t-bar rows.

I wouldn’t personally want to be hitting SLDLs and then heavy t-bars the following day…this approach seems to be working very well for me so far too so I’m stickin with it.

898

All this talk of the Yates 3-way has my interest piqued. Definitely something I’ll consider when I’m changing things up. I like the way you described things, Josh.

899

So today me and my dad talked about school. I’m taking a lot of business and marketing classes etc., and he mentioned, “why don’t you become a gym teacher.” I told him that I was going to be making millions of dollars and a gym teacher wouldn’t give me that. He then went on to ask me what my goals were, expecting some of the normal bull shit, I told hime I wanted to become the best bodybuilder that ever lived. The car went silent and the conversation eneded with that. I know he respects my goals, I wish he were more supportive.

He used to lift so he has it in his mind that he knows more than me. Granted the man used to bench 415, squat 505, and deadlift 600 weighing 210lbs at 25 years old and this was after having to take it “easy” for a while due to a broken arm. He can still bench 350 now at 50 years old which is fucking awesome too and he rides his bike 20-30 miles everyday.

Point being I would love to warm-up with his maxes. He doesn’t understand my need to eat a lot and that I don’t want to do cardio everyday because I’m looking at the big picture, (trying to get as big as humanly possible before I cut and bring sexy back), and cardio as well as eating like my 11 year old brother is going to get me nowhere. The rules such as 3 eggs per day really annoys me, it’s not even because of me eating all the eggs, but his idea that eating lots of cholesterol gives you high cholesterol. He doesn’t want to listen to my wisdom because I have attended nutrition classes in college and know much more than he does on the subject…

Also, I will no longer be hiding what I want to do when I’m at a family dinner and my grandparents ask me what I want to be. They always say, I know you like to write, why not be a journalist, or become a lawyer, a doctor, a teacher etc. Do what you like. I say what the fuck to this, I like to bodybuild and lift weights, and I’d say I’m pretty good at it, much better than becoming a fucking artist which you would rather see.

How fucking dare you find art, or science, or writing to be more acceptable career paths than bodybuilding, how dare you discourage somebody’s goals or make them feel unworthy to choose what they want to do.

I will go to college and get a degree as a fall back plan. My parents know I want to bodybuild and agree that I will bodybuild (they truly want me to do what I love even if it’s bodybuilding), but encourage me to have alternatives and I am fine with this. It’s my extended family that makes me sick.

Anyways, if you have dream, give it your utmost attention, and with years of giving it your all, you will not only reach your goals you’ll surpass them. I know I sure as hell will and only death can stop me.

900

[quote]bugeishaAD wrote:
All this talk of the Yates 3-way has my interest piqued. Definitely something I’ll consider when I’m changing things up. I like the way you described things, Josh.[/quote]

Yeah me too, but I’ll probably take the more vigorous approach and do the Yates 4-way, and it’s really hardcore I’m not even sure C_C could handle it ;).