Brotherhood of Iron Redux

Cephalic_Carnage · August 8, 2009, 9:08pm

[quote]yvanehtnioj wrote:
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 [/quote] Flip over? Bad setup?
Try them with 2 DB’s if necessary or do EZ Extensions from a dead stop behind the head (lying on the bench or on the floor… In the latter case, use 25’s or 22.5’s, not sure what you have, as your biggest plates).

pushdown stuff cybex extension stuff and hanging leg raises
[/quote]

yvanehtnioj · August 8, 2009, 9:14pm

[quote]Cephalic_Carnage wrote:
yvanehtnioj wrote:
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 Flip over? Bad setup?
Try them with 2 DB’s if necessary or do EZ Extensions from a dead stop behind the head (lying on the bench or on the floor… In the latter case, use 25’s or 22.5’s, not sure what you have, as your biggest plates).

pushdown stuff cybex extension stuff and hanging leg raises
[/quote]

I think my set up was really crappy. I didn’t really retract my shoulder blades. I wanted to do these because they were pain free for my elbows. All other extensions kill my elbows. I’ll try it next time with the EZ bar though

Cephalic_Carnage · August 8, 2009, 9:40pm

[quote]yvanehtnioj wrote:
Cephalic_Carnage wrote:
yvanehtnioj wrote:
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 Flip over? Bad setup?
Try them with 2 DB’s if necessary or do EZ Extensions from a dead stop behind the head (lying on the bench or on the floor… In the latter case, use 25’s or 22.5’s, not sure what you have, as your biggest plates).

pushdown stuff cybex extension stuff and hanging leg raises

I think my set up was really crappy. I didn’t really retract my shoulder blades[/quote] Get into PL bench setup (no need for an extreme arch though). Also, try out both cross-bench and straight on the bench…[quote]. I wanted to do these because they were pain free for my elbows. All other extensions kill my elbows. I’ll try it next time with the EZ bar though [/quote]

Bent-over overhead rope extensions should not cause you elbow pain unless you go extremely heavy…
( EliteFTS.com: Troponin -Overhead Rope Extensions - YouTube )
You can use more of a pullover motion there if you want.

And get yourself some elbow sleeves (tommy kono’s or whatever) if you haven’t already.

Carlitosway · August 8, 2009, 6:11pm

CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D

Cephalic_Carnage · August 8, 2009, 10:15pm

[quote]Carlitosway wrote:
CC I saw how yvon has two forearm movements. Would you advise this or doesn’t matter in the scheme of things. Cause I generally have just been doing one forearm movement. Alternating reverse curls and hammer/pinwheel curls session to session. After I just want to do another movement but refrain:D[/quote]

I don’t see the point of two forearm/brachialis movements, but I didn’t write his split and my word isn’t exactly law

Doing Hammers before Pinwheels seems counter-productive to me. I’d rather pinwheel 10+ lbs more per arm.

SSC · August 8, 2009, 10:15pm

Ho hum. Almost back to 100% strength that I was at before the diet.

Currently at 223.

[u]Mid-Incline Smith[/u]
85 x 10
115 x 4
165 x 2
235 x 8 (+1)

[u]Flat DB[/u]
65 x 4
95 x 6 (-1)

^Fucked these up when getting into position. Dammit.

[u]EZ Preacher[/u]
Bar x 8
20 pps x 4
32.5 pps x 10 (+2)

[u]Pinwheels[/u]
20 x 8
40 x 4
75 x 19 (+1)

[u]In-Human Smith[/u]
85 x 10
115 x 5
165 x 3
235 x 9 (+3)

[u]Pushdown[/u]
50 x 8
100 x 4
160 x 11 (+10 lbs, +1 rep)

And cardio.

That’s all, folks!

Cephalic_Carnage · August 8, 2009, 10:23pm

[quote]SSC wrote:
Ho hum. Almost back to 100% strength that I was at before the diet.

Currently at 223.

[u]Mid-Incline Smith[/u]
85 x 10
115 x 4
165 x 2
235 x 8 (+1)

[u]Flat DB[/u]
65 x 4
95 x 6 (-1)

^Fucked these up when getting into position. Dammit.

[u]EZ Preacher[/u]
Bar x 8
20 pps x 4
32.5 pps x 10 (+2)

[u]Pinwheels[/u]
20 x 8
40 x 4
75 x 19 (+1)

[u]In-Human Smith[/u]
85 x 10
115 x 5
165 x 3
235 x 9 (+3)

[u]Pushdown[/u]
50 x 8
100 x 4
160 x 11 (+10 lbs, +1 rep)

And cardio.

That’s all, folks![/quote]

Go lighter on the DB presses, 10-15 or so… Pointless to do the exercise with crappy setup/technique and end up injured or not progressing or with big tris but a small chest.

We go fairly high rep in DC as well when it comes to DB presses of any kind.

Wait 'till you get to the 150’s and beyond. Those things are a bitch to get into position by yourself and can hurt your wrists badly if your arms start swaying or something like that.

bugeishaAD · August 8, 2009, 11:26pm

Lol man I fuckin suck. Definitely hittin overtraining or soemthing bad pretty hard. Whatever it is, I definitely need a break. I’m gonna go balls out next week and just force even more overtraining before my week at the beach the following week. Funny thing is, the warms felt really fuckin good on bench, but once I got to my 2 working sets… well, they sucked.

Barbell bench press
135lbs x 12
185lbs x 10
225lbs x 6
295lbs x 7+1 (275 x 12 I’d gotten a couple weeks ago, so I was shooting for like 9 before spot help. didn’t quite happen…)
315lbs x 4+1 (lol… down from getting 7 a few weeks ago)

HS Decline
1pps x 20
2pps x 12
3pps x 12

Machine flyes
2 heavy drop sets.

Pressdowns
Stuff.

Dead skulls
60lbs x 12
80lbs x 10
100lbs x 10

LifeFitness Dip machine
Top set: 255 x a bunch DROP idk…

Not a bad session. My mind was a bit distracted. Whatever, I got shit done.

SmallToBig · August 8, 2009, 11:44pm

Want to order a T-Nation t-shirt they look f*cking cool… is large ok for 210lb 6ft tall person ?? I don’t know if your “large” is European “large”

And i really want some Spike… maybe i shouldn’t go near the shop LOL

josh86 · August 9, 2009, 3:25pm

Delts/Back 1

HS BTN Shoulder Press : 285 x 7, 225 x 11

Seated DB Lateral : 55s x 8 drop 40s x 8 drop 30s x 8

Rack Chins: +100 x 11, dumped weight then banged out 6 more

Kroc Row : 200 x 10 per side

HS Shrug : 6pps x 15

Decent numbers all around, but I felt pretty crappy during this session.

namor · August 9, 2009, 12:46am

[quote]WS4JB wrote:

Interesting read.[/quote]

Thinking about crossing over to the dark side?

namor · August 9, 2009, 12:46am

[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]

What are you talking about, doesn’t Waylander post in the V-Diet forum?

patrickk · August 9, 2009, 12:55am

Wow, that was the longest walk home from the gym ever. I think they moved the gym or something…

Alt. Standing DB Curls
50x20RP

Pinwheel Curl
60x16

Seated Calves
140x7SS + 110x5SS w/ 15 second stretch at bottom. I had to drop weight after 7, I was cramping. Still a PR!

Machine Hack Squat
230x6 + 140x20 (only counting the weights)

SLDL
295x9 (Tried to focus on the hammies here. Once I realized I wasn’t hitting them as well as I should I stopped at 9 and dropped the weight to 225 for 4 more reps.)

Pretty good workout. PR’d on everything again.

Body weight has stalled for the past week. Pissing me off. My olive oil should be in the mail soon. Hopfully that can give me the extra calories I’m pretty sure I need. I’ll probably add about 500-600 calories of EVOO.

Cheers!

Carlitosway · August 9, 2009, 1:42am

Shoulders/Back/Bis/Forearms
I’m still weak as hell overall, yet my pressing sucks the most.
SHIP
65X10
105X8
155X3
155X9 (pr 155X6)

Cybex Machine Lateral Raises
20X10
40X10
70X15 (pr over 70X10) Followed by David Henry’s Extreme stretch 60 lbs. X 35-40 secs

Wide grip pullups BW X 8
Wide Grip Lat Pulldowns
90X10
130X8
150X8
170X10 (pr over 160X15)

T-Bar Rows (didn’t add bar weight, do you guys?)
45 X 10
90 X 8
115X5
135 X 5
165 X 2 (felt to heavy previous record was 165 X 6 but I think my form was shit and my ego got to me)
135X7 (felt great, got my back real involved, got good stretch at the bottom and strained good at the end)

115X14 (plus a bit of body english:D)

Ez Bar curls
30X14
50X8
70X7
90X6 (pr)(never have really felt 90 before, felt heavy as fuck for me)

Preacher Machine Curls (just getting an extra pump, bad call drained me to much when I got to reverse curls)
25X13 (unilateral)

Reverse Forearm Unilateral cable Curls ( I always throw some body english at the end with these:D)
30X13 (previous was 40X15) bleh
Gym closed, so I didn’t have a chance to do the extreme back stretch and bi stretch…

austin_bicep · August 9, 2009, 1:41am

Back today. First time I’m doing double sessions so I’ll post today’s width workout now and than my thickness workout a little later after I do it.

Weighted Chins

260=Me x 10
305 x 5
330 x 3

V-Grip Pull Downs (Some son of a bitch was on the HS high row, which I was going to use instead of this, and he was using only 1 45 per side so I was pissed I had to wait, o well)

180 x 8
220 x 8
265 x 8

HS High Row

3 PPS x 8
4 PPS x 6
6 PPS x 4

Face Pulls

70 x 10
85 x 8

Fucked around with some other exercise too, forgot what it was.

Now onto deadlifts and rows in my bedroom in about 30 minutes or so.

Ate 4 italian sausages, an oninon and 5 mini potatoes after work. Pretty satisfying. Wound up eating 10 hamburgers through the course of the other day, a bit excessive but I need to get my protein in.

I keep running into people who keep telling me I’ve been getting a lot bigger, especially old classmates. The last time I saw one kid I was around 30-40 pounds lighter and now he was amazed at how “big” I got, even though I don’t see it as much myself.

I also love when someone asks you about numbers you put up and when I said I can bench 340x3, he’s like “I’m lucky if I could do that once.” This kid couldn;t put up 340 if I offered him a million bucks lol.

Some kid today at work said, “you’re getting bigger everytime I see you,” and I followed up telling him “I hope I’m bigger everytime I see you, that’s the point of lifting.”

I also gave another co-worker tips on getting “ripped.” Told him you actually needed muscle to have ripped arms and abs, but let him know diet was key in seeing those ripples.

He was amazed when I told him I needed to get much bigger, and he was like “why?” and I explained that I needed to be 3 times my size to hold my own against some of these big boys. I just don’t think a lot of people will ever really get “it,” but who cares.

waylanderxx · August 9, 2009, 1:42am

Well my workout was fun today! On break I just went into the “weightroom” and grabbed the heaviest DB’s (50 lbs) and just did a bunch of circuit crap. I’m working ten 12 hour shifts in a row haha, making bank but no time for anything else, kind of sucks.

At least I’m walking around outside most of the time, so I’m getting some exercise. I have a pretty mean farmers tan now though hah! Sucks.

Carlitosway · August 9, 2009, 1:45am

[quote]austin_bicep wrote:
Back today. First time I’m doing double sessions so I’ll post today’s width workout now and than my thickness workout a little later after I do it.