Brotherhood of Iron Redux

Training Bodybuilding
921

[quote]WS4JB wrote:
CC, I really could just never get anything out of PJR’s. Maybe it was because I spent a lot of time doing DB breathing pullovers when I did old school HIT routines that my body was always fighting to turn it into a lat exercise.

I’ve been doing a little mini-rehab for tris recently, doing my heavy tri pressing exercise,but only following it with high rep band pressdowns for a few weeks, and finally moved up to cable pressdowns this last week, and soon ill be moving to dead stop skullcrushers. Had been getting a bit of pain in my elbows but this seems to have fixed it.

while i appreciate the input, 3 on 1 off just burns me out too quickly. The current split seems to fit my recovery nearly perfect.

Though I really do like the idea of chest and arms and shoulders and back, wonder if I might be able to do my current split with that set up.[/quote]

Sure, you just swap chest and delts.

Should be aware that this could hinder your arm progress though if you get the same issue several others seem to be getting (including myself) when on that particular split… If you get some shoulder/bicep tendon pain from chest pressing (like, due to going all the way down on inclines or so, even with perfect setup… Som can do it, some can’t), then that is going to hinder your curls and tricep press etc…

Anyway. Swap anytime you want and try it out.

As for the 3on1off, it burns me out, too, if I do rest-pause or multiple work sets per exercise or even widowmakers…
But you should be able to do it easily if you just pick 1 exercise per bodypart per session (3 per session mostly) and go from there (you can add some later if you feel the need) and just work up to a top set on each.

Like,

Chest+Backwidth+Backthickness A/B
-Low-Incline Press / Flat DB
-Rack Chins / wide-neutral Pulldowns
-Kroc Rows / Yates Rows

Legs A/B
-Back Squats / Sumo Pulls
-Reverse Hyper / Leg Press
-Pulldown Abs / Roman Chair
(+calves?)

Delts, Arms A/B
-Alt. Curls / HS Overhead Press (+laterals if you want)
-CGP / Pinwheel Curls
-Laterals / Dead Stop EZ Extensions
(or do an OHP each time followed by in-humans/smith rgb’s and on the other day, dead stop extensions)

You can handle 3 exercises with 1 top set each per day, 5-6 days a week (you can cycle the routine and take off-days when needed)…
Practically everyone can, as long as they eat enough.

922

So, randomly decided to bench before my leg workout today. I blame it on the fact that im at a gym with actual iron plates for once, and I really really love the sound of the iron when benching.

Just some doubles for fun, and I had a shitty chest day last sunday, wanted to make up for it.

Flat Bench
185 x 2
225 x 2
245 x 2
255 x 2
275 x 2
drop set
225 x 9
drop set
135 x 28

OK, time for legs

Leg Press
8 plates x 15/15

Seated Leg curl
top set of 170 x 4 ( trying to go low rep on here after that Polquin article)

RDL
135 x 12/15

DC calf - 2plates + 25 - ready to toss on another 10-25 next time.

Jumped rope for like 6 minutes, now gonna hit the sauna till im ready to drive home.

–JB

923

Awesome looking back shot bug. You guys are making great progress.

924

Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.

925

[quote]Cephalic_Carnage wrote:
WS4JB wrote:
austin_bicep wrote:
Weighed 260 lbs even this morning with no food/drink in my stomach, pretty stoked.

Dude, thats fucking awesome, I honestly didn’t know you had passed 250.

Fucking Hoss.

Yep. He’s probably going to end up over 300 sooner rather than later… Will have to be, due to his structure.

Good job Austin!
[/quote]

Thanks guys.

If I can get up to a relatively lean 300 in the next 1.5-2 years or so I’d be fucking really happy. Trying to follow in the foot steps of Way and then Ronnie Coleman haha.

926

Interesting read.

927

[quote]WS4JB wrote:
So, randomly decided to bench before my leg workout today. I blame it on the fact that im at a gym with actual iron plates for once, and I really really love the sound of the iron when benching.

Just some doubles for fun, and I had a shitty chest day last sunday, wanted to make up for it.

Flat Bench
185 x 2
225 x 2
245 x 2
255 x 2
275 x 2
drop set
225 x 9
drop set
135 x 28

OK, time for legs

Leg Press
8 plates x 15/15

Seated Leg curl
top set of 170 x 4 ( trying to go low rep on here after that Polquin article) [/quote] Uh… You know, in reality the guys with the big hams do it the exact opposite way… Low reps on deads, sumo pulls, GM’s etc and high reps on stuff like rev hypers and leg curls :slight_smile:
I wouldn’t feel comfortable going too low in reps/too heavy on the leg curl, anyway. Hams get injured so damn easily… [quote]

RDL
135 x 12/15

DC calf - 2plates + 25 - ready to toss on another 10-25 next time.

Jumped rope for like 6 minutes, now gonna hit the sauna till im ready to drive home.

–JB[/quote]

928

Good workout today; chest bi tri

Inc smith:
LT 255 x 7
TT 255 x 8
Question for CC: on DC same weight and only + 1 rep every two weeks was not considered progress. Would it be acceptable here? just wondering.
In any event i’m getting 9 reps with 255 next time then increasing the weight.

Flat DB Press:
LT: 100 x 11
TT: 100 x 13
Going up to 110 next time

Cables: 65 x 15 or so

BB Curl:
LT: 115 x 6/95 x 12
TT: 115 x 8/95 x 14
Yeah, I suck at curling lol

1 arm cable curl:
LT 60 x 10R 12L
TT: 65 x 13 or so

Dec. Smith CGBP: boo fucking ya
LT: 245 x 13/265 x 5
TT: 275 x 8/245 x 10

Pressdowns:
130 x 17

Lost another 2.5 lb this week. That’s more than I wanted, and I think it may be due to the Yates 3 way. I may change from 6 meals/400 cals per to 5 meals 500 cals per.

In total, i’m down 11.5 pounds.
Today was the first day i’ve lifted on a cheat day. Woke up and used my griddle for the first time for pancakes. Had 3.5 with 2 glasses 2% milk. Was incredibly stuffed for about 30 minutes.

Gonna have some whey then later on some frosted flakes + whey then a frozen pizza tonight.

I’m still experimenting with my cheats/refeeds. Palumbo recommends only one cheat per week, but i’ve been losing 1-2 pounds even with having 3 cheat meals on saturdays, so this is definitely not hindering my progress. I also don’t think I would last very long with just one freakin cheat a week.

929

[quote]josh86 wrote:
Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.[/quote]

She know your ex(es) by any chance?

Oh well. That kind of underhanded/behind-the-back bs is going on all the time over here, and not just in regards to “love”.

People are fucking assholes with too much time on their hands and zero maturity.

930

[quote]MeinHerzBrennt wrote:
Good workout today; chest bi tri

Inc smith:
LT 255 x 7
TT 255 x 8
Question for CC: on DC same weight and only + 1 rep every two weeks was not considered progress. Would it be acceptable here? just wondering. [/quote] Well, cycles on this program are shorter… Yeah, +1 rep should be ok, but try to keep the rate of progress as high as you can… [quote]
In any event i’m getting 9 reps with 255 next time then increasing the weight.

Flat DB Press:
LT: 100 x 11
TT: 100 x 13
Going up to 110 next time

Cables: 65 x 15 or so

BB Curl:
LT: 115 x 6/95 x 12
TT: 115 x 8/95 x 14
Yeah, I suck at curling lol

1 arm cable curl:
LT 60 x 10R 12L
TT: 65 x 13 or so

Dec. Smith CGBP: boo fucking ya
LT: 245 x 13/265 x 5
TT: 275 x 8/245 x 10

Pressdowns:
130 x 17

Lost another 2.5 lb this week. That’s more than I wanted, and I think it may be due to the Yates 3 way. I may change from 6 meals/400 cals per to 5 meals 500 cals per.

In total, i’m down 11.5 pounds.
Today was the first day i’ve lifted on a cheat day. Woke up and used my griddle for the first time for pancakes. Had 3.5 with 2 glasses 2% milk. Was incredibly stuffed for about 30 minutes.

Gonna have some whey then later on some frosted flakes + whey then a frozen pizza tonight.

I’m still experimenting with my cheats/refeeds. Palumbo recommends only one cheat per week, but i’ve been losing 1-2 pounds even with having 3 cheat meals on saturdays, so this is definitely not hindering my progress. I also don’t think I would last very long with just one freakin cheat a week. [/quote]

931

[quote]MeinHerzBrennt wrote:
Good workout today; chest bi tri

Inc smith:
LT 255 x 7
TT 255 x 8
Question for CC: on DC same weight and only + 1 rep every two weeks was not considered progress. Would it be acceptable here? just wondering.
In any event i’m getting 9 reps with 255 next time then increasing the weight.

Flat DB Press:
LT: 100 x 11
TT: 100 x 13
Going up to 110 next time

Cables: 65 x 15 or so

BB Curl:
LT: 115 x 6/95 x 12
TT: 115 x 8/95 x 14
Yeah, I suck at curling lol

1 arm cable curl:
LT 60 x 10R 12L
TT: 65 x 13 or so

Dec. Smith CGBP: boo fucking ya
LT: 245 x 13/265 x 5
TT: 275 x 8/245 x 10

Pressdowns:
130 x 17

Lost another 2.5 lb this week. That’s more than I wanted, and I think it may be due to the Yates 3 way. I may change from 6 meals/400 cals per to 5 meals 500 cals per.

In total, i’m down 11.5 pounds.
Today was the first day i’ve lifted on a cheat day. Woke up and used my griddle for the first time for pancakes. Had 3.5 with 2 glasses 2% milk. Was incredibly stuffed for about 30 minutes.

Gonna have some whey then later on some frosted flakes + whey then a frozen pizza tonight.

I’m still experimenting with my cheats/refeeds. Palumbo recommends only one cheat per week, but i’ve been losing 1-2 pounds even with having 3 cheat meals on saturdays, so this is definitely not hindering my progress. I also don’t think I would last very long with just one freakin cheat a week. [/quote]

Any chance that palumbo was talking about guys dieting down to contest shape? :slight_smile:

932

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.

She know your ex(es) by any chance?

Oh well. That kind of underhanded/behind-the-back bs is going on all the time over here, and not just in regards to “love”.

People are fucking assholes with too much time on their hands and zero maturity.

[/quote]

It wasn’t one of my ex’s…I’m sure of that. None of them hate me and want to ruin my life, because I am a generally good guy who doesn’t fuck girls over. Ah well I don’t wanna drag it on in this thread…just kind of needed a quick vent. I’m gunna try to use the rage I have toward the liar to get in a solid Delts/Back session here in a few.

933

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.

She know your ex(es) by any chance?

Oh well. That kind of underhanded/behind-the-back bs is going on all the time over here, and not just in regards to “love”.

People are fucking assholes with too much time on their hands and zero maturity.

It wasn’t one of my ex’s…I’m sure of that. None of them hate me and want to ruin my life, because I am a generally good guy who doesn’t fuck girls over. Ah well I don’t wanna drag it on in this thread…just kind of needed a quick vent. I’m gunna try to use the rage I have toward the liar to get in a solid Delts/Back session here in a few.[/quote]

You do that. Make Phil Heath look small :slight_smile:

934

[quote]Cephalic_Carnage wrote:

I’m still experimenting with my cheats/refeeds. Palumbo recommends only one cheat per week, but i’ve been losing 1-2 pounds even with having 3 cheat meals on saturdays, so this is definitely not hindering my progress. I also don’t think I would last very long with just one freakin cheat a week.

Any chance that palumbo was talking about guys dieting down to contest shape? :slight_smile:
[/quote]

Yeah you’re most likely right. I guess I got sucked into the fact that everyone posting on that forum was following that diet 100%.

Makes perfect sense; when you only have about 16 weeks to get into contest shape, and only maybe 30lb or so to strip off then you aren’t gonna be doing a whole refeed day most likely.

Legs tomorrow. Can’t wait.

935

[quote]Cephalic_Carnage wrote:
josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.

She know your ex(es) by any chance?

Oh well. That kind of underhanded/behind-the-back bs is going on all the time over here, and not just in regards to “love”.

People are fucking assholes with too much time on their hands and zero maturity.

It wasn’t one of my ex’s…I’m sure of that. None of them hate me and want to ruin my life, because I am a generally good guy who doesn’t fuck girls over. Ah well I don’t wanna drag it on in this thread…just kind of needed a quick vent. I’m gunna try to use the rage I have toward the liar to get in a solid Delts/Back session here in a few.

You do that. Make Phil Heath look small :slight_smile:

[/quote]

If I’m feeling really good maybe I’ll try to seated DB lateral raise the 60s today…I think I did 50s last week. But if I can get really pissed I’ll be a beast. I have a feeling I’ll be yelling like an a-hole today in the gym letting out all this pain and anger.

936

[quote]josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Cephalic_Carnage wrote:
josh86 wrote:
Know we aren’t supposed to be posting girl stuff…but just found out I didn’t hear from my girl all last night or this morning because someone fucking lied to her and told her I’m still fucking an ex (when in actuality I haven’t slept with ANYONE in close to 5 months - not even my new girl, been taking it slow because I really care about her). She’s been fucked over by guys before in the past so its easy for her to believe someone who do this to her I suppose…just got off the phone with her and I honestly don’t know if she believes me.

I’m so upset right now, like a mixture of depression and rage. Depressed at the possibility of losing my girl (who I’m crazy as hell about and she is about me too) and enraged as all hell at whoever told her this fucking lie. She wont tell me who said it…and its probably a good move on her part. Because if it was a guy I would probably beat them within an inch of their life.

She know your ex(es) by any chance?

Oh well. That kind of underhanded/behind-the-back bs is going on all the time over here, and not just in regards to “love”.

People are fucking assholes with too much time on their hands and zero maturity.

It wasn’t one of my ex’s…I’m sure of that. None of them hate me and want to ruin my life, because I am a generally good guy who doesn’t fuck girls over. Ah well I don’t wanna drag it on in this thread…just kind of needed a quick vent. I’m gunna try to use the rage I have toward the liar to get in a solid Delts/Back session here in a few.

You do that. Make Phil Heath look small :slight_smile:

If I’m feeling really good maybe I’ll try to seated DB lateral raise the 60s today…I think I did 50s last week. But if I can get really pissed I’ll be a beast. I have a feeling I’ll be yelling like an a-hole today in the gym letting out all this pain and anger.
[/quote]

Do it up. I usually think about “the one that got away” before a heavy set of legs. Really pisses me off and does the trick.

937

Every notice if you wander in to the V-diet forum that you don’t recognize a single freaking screen name ? Im honestly curious where these people are coming from ? Not like you see advertisement for it outside the website ? ??? ? ?

938

[quote]WS4JB wrote:
Every notice if you wander in to the V-diet forum that you don’t recognize a single freaking screen name ? Im honestly curious where these people are coming from ? Not like you see advertisement for it outside the website ? ??? ? ? [/quote]

Maybe there is advertising in mens health or similar mags?
I don’t know.

Word of mouth probably as well, other forums, etc.

T-Nation is easily found via google if you just type in most things related to fitness, fat-loss, muscle and whatever. From there, they’ll see the V-Diet thing, maybe read Shugart’s blog… There you go. Most of them will probably stay in the V-Diet forum because fatloss is what they mostly care about…

939

Arms day, was low on time so rest was pretty short on everything but it is what it is:

Smith Reverse Grips: 245x8
Dips(straight up and down): BW+90x5 (I haven’t done these in a long time for w/e reason and the million threads about them in the past few days here made me want to bust them out, hurt so good doing them right after RGPs)

Alt DB Curls: 60sx8
Pinwheels: 75sx12 each

Some cable extensions/curls for a quick final pump(like 1 set of 30 or something each).

940

Finally caught up in this thread

Got back from the gym a little while ago. did shoulders, biceps, and some triceps

High incline seated barbell press
155x5…PR, only got three last time

lateral raises
45sx5 PR

cybex lateral raises
130x20 PR +5 pounds

alternate db curl
60sx10 PR…only expected to get five reps, last week only did the 55s for ten reps

hammer curls
55sx10 PR+ 2 reps

pin wheels
55sx20 PR+5 more pounds on each arm

pjr
60x8 first time doing these, hurt my wrists and I felt like i was gonna flip over

pushdown stuff cybex extension stuff and hanging leg raises