Brotherhood of Iron Redux

Training Bodybuilding
1001

[quote]Cephalic_Carnage wrote:
WS4JB wrote:
Stuntman Mike wrote:
josh86 wrote:
Stuntman Mike - that HS shoulder press I use at my gym strait up says “Iso Behind Neck Press” right on it man. lol Just noticed that yesterday when I hit delts/back.

ok dude I’ll check it out tomorrow when I go to the gym. I never actually read what it said, I’ll just go by where it aligns.

Doesn’t mean I’m wrong, it just doesn’t mean WE’RE wrong <3

I’ve noticed that they name the Hammer Strength stuff really oddly, like they are trying really hard to impress the people with the name.
If you’re referring to stuff like “iso-”, that just means that both limbs used in the exercise/machine are capable of independent movement… I.e. an iso flat bench is like benching with db’s instead of a bar, though still on a fixed path.

Other than that, I’m not aware of any strange machine names in the HS line… What exactly do you mean?

Off day, which is good because pretty much everything but chest and lats are sore, and those are up tomorow, just gonna lounge by the pool and run some errands and eat.

Sounds like the good kind of life :slight_smile:

Damn man, I rarely train my calves… And 2 days ago I did it for the hell of it. Just one exercise, 1 top set and I went all-out for 16 reps… Well, fuck. Didn’t feel anything yesterday, but today they’re sore as hell right at the upper tendon or something like that. It’s so weird I have some trouble walking… From goddamn calf work.
Guess that’s what happens if you rely on genetics for half a year in-between calf-sessions :slight_smile:
[/quote]

I RP standing calf raises and those shits hurt like hell. I get about 30 total reps.
Can’t do much calf work at my main gym so I decided to try these out.
One top set of around 14 followed by a widow did nothing for my calf growth after several months so I had to change something.

1002

[quote]hardgnr wrote:
He was probably trying to mock you.[/quote]

yes, I gathered that much.

1003

Well yesterday was kinda cool, towards the end of my shoulder/trap workout I decided to see how heavy I could go on DB shoulder presses, worked up to the 75’s for 4 reps. Gonna try it again, but next time at the beginning when I’m fresh, and see how that goes.

2 days previous did 25/20 reps with 185 lbs on BB rows, just for fun…doing those with high reps is killer…in a good way.

1004

[quote]Cephalic_Carnage wrote:
L-Dee wrote:
Cephalic_Carnage wrote:
L-Dee wrote:
tuesday’s back and biceps w/o

-rack chins 110x8
-pinwheels 100x7
-alt db curls 60x6

How are things going for you?

Well this week I’m back after a couple of weeks of ‘cruising’. I’m slowly getting my strength back in my lifts. I was quite exhausted mentally so the ‘break’ was good as I didn’t even feel that motivated to go to the gym.

Right now I’m trying to figure out what approach to take. I seem to gain strength nicely with a higher (2xweek) frequency, but I apparently can’t keep it up for too long until i hit a wall and have no energy or willpower for other activities (life) in my day.
So i’m thinking that I’ll hit (upper) chest, biceps and forearms, and triceps twice a week, since those are the muscle groups that I have the hardest time developing.
My back seems to respond to 1xweek and still go up in strength and size. Legs are the same as long as I hit them hard.

I’m also noticing that I have too much fat. Nothing wild but it shows, so I’ve changed my diet up a bit; ingest most of my carbs peri-workout, rest of the time protein and fat, with only protein in the evenings. Now I can afford a bit more food-wise for a while anyway too. I’m keeping and adding more morning cardio.
Thanks for asking. thoughts?

I’m not so fond of a “back once a week” approach if you’re training chest/delts/tris twice a week…

Btw, Ronnie has a 3-way outlined in his book for 2/week/bodypart frequency. Of course he does heavy low-back work like every other day, but that’s Ronnie lol.
Interestingly, it is mentioned in the book that he supposedly commits to a training cycle for 6 weeks and then takes a week off… No idea if that’s bs or not, but it would make sense considering how much squatting and deadlifting etc he has in there.

How about you follow a similar approach, train hard for 6 (or however long works best for you) weeks and beat the logbook, then perhaps either take a week off or just drop to training 3 times per week (each workout once) and with less weight and non-failure… ?

I changed my split a bit again, so now it is:

Day 1 Chest, Back, Traps A/B exercise A/B goal rep on top set (if I
can do that much, I’ll up the weight again by a decent chunk, like 20KG on presses or whatever I feel like… I’ll do that in the very same workout, even.
Weaker guys may want to do 2 sets in general, following the “if I get my target reps on the first set, do a heavier second set. If I don’t get my target reps on the first, keep weight the same for second set”-formula)
-(chest)low-incline BB / flat DB 12 / 14
-(backwidth)wide-neutral-grip pulldowns / rack chins 12 / 15
-(backthickness) Kroc rows / Yates Rows 10-25, bit open/ 15
-(traps) DB Shrugs / Smith Shrugs 15 / 12
(note: my traps were toasted after the yates rows… Someone else who likes to train their chest more could ditch traps on one of those days and do a second chest exercise after the first instead…)

Day 2 Quads/Hams/Abs/Calves A/B rep goal A/B
-Back Squats / Sumo Deads 12 / 8(still trying to figure out the optimum here)
-GH Raises / Leg presses 10 / 15
(leg presses are probably too much for me here over the long run… We’ll see)
-pulldown abs / roman chair situps, but maybe I’ll switch 20/failx2
-calves… Or at least, someone else would.

Day 3 Delts, Arms A/B rep goal A/B
-Alt. Offset Curls / Pinwheels with straps 12 / 15
-Close-Grip Bench / Standing DB OHP 10 / 12(?)
(changed my technique a bit. Tucking elbows on the way down, then mid-way off the chest I flare them. Feels ok thus-far)
-Lateral-upright-row-mix / same again 10 / 15
-PJR’s / Bent-Over-Overhead Rope extensions 15 / 15

  •  - / One-Arm Cable Curls (facing away from stack)  - / 15

Ok, looks a bit messy. Anyway… If anyone is wondering about the seemingly high reps… That’s just the cut-off number after which I up the weight… I’m going up in bigger increments now so I have periods where I’m only managing 6 or so reps on my top set and then I work my way up to 12 or whatever…

Also decided that it’s time to not go crazy with the weights anymore like I used to, particularly not with this frequency.
So I’ve increased reps on my “warm-ups”/sets leading to my top set to 8 per set (except on the sumo deadlifts… Just too taxing). Might lower to 6 still, we’ll see.

So basically the higher warm-up reps force me to use less weight /do less reps on my top set at first, though I’ll certainly blow past my old PR’s at some point…

Instead of my old way:
135x8
225x5
315x3
405x11 or whatever (top set)

I’m now doing
135x8
225x8
315x8
405xas many as I get, once I get 12 (or whatever the rep goal is on that exercise), I’ll go up to 450 or so and move 405 back to warm-up status (8 reps). Roughly like that…

Needed to do that especially on DB Presses as I was basically beginning to have real trouble controlling my top-weight bell’s, wrists/forearms began feeling tight despite the wraps etc.

You don’t have to do that kind of thing, but you could use my split if you wanted to… Or just keep the old one (was that one of mine as well?)… Maybe do what I think we discussed before, train 2on, 1 off instead of 3on, 1 off… Or do the 6 weeks training, 1 week light/off thing… You’ll find a way.

[/quote]

Fuck me and my inability to log on and spend 10 min. with the brotherhood.
Anyways, thanks for the insight.
I kind of like the chest/back setup, one question though; arms (triceps) would come after chest/back in the rotation with the second go round right? How do you set this up?

I’m considering the 2on, 1off split right now… just this thing about setting up days with pressing evenly apart is bugging me

1005

[quote]L-Dee wrote:
Cephalic_Carnage wrote:
L-Dee wrote:
Cephalic_Carnage wrote:
L-Dee wrote:
tuesday’s back and biceps w/o

-rack chins 110x8
-pinwheels 100x7
-alt db curls 60x6

How are things going for you?

Well this week I’m back after a couple of weeks of ‘cruising’. I’m slowly getting my strength back in my lifts. I was quite exhausted mentally so the ‘break’ was good as I didn’t even feel that motivated to go to the gym.

Right now I’m trying to figure out what approach to take. I seem to gain strength nicely with a higher (2xweek) frequency, but I apparently can’t keep it up for too long until i hit a wall and have no energy or willpower for other activities (life) in my day.
So i’m thinking that I’ll hit (upper) chest, biceps and forearms, and triceps twice a week, since those are the muscle groups that I have the hardest time developing.
My back seems to respond to 1xweek and still go up in strength and size. Legs are the same as long as I hit them hard.

I’m also noticing that I have too much fat. Nothing wild but it shows, so I’ve changed my diet up a bit; ingest most of my carbs peri-workout, rest of the time protein and fat, with only protein in the evenings. Now I can afford a bit more food-wise for a while anyway too. I’m keeping and adding more morning cardio.
Thanks for asking. thoughts?

I’m not so fond of a “back once a week” approach if you’re training chest/delts/tris twice a week…

Btw, Ronnie has a 3-way outlined in his book for 2/week/bodypart frequency. Of course he does heavy low-back work like every other day, but that’s Ronnie lol.
Interestingly, it is mentioned in the book that he supposedly commits to a training cycle for 6 weeks and then takes a week off… No idea if that’s bs or not, but it would make sense considering how much squatting and deadlifting etc he has in there.

How about you follow a similar approach, train hard for 6 (or however long works best for you) weeks and beat the logbook, then perhaps either take a week off or just drop to training 3 times per week (each workout once) and with less weight and non-failure… ?

I changed my split a bit again, so now it is:

Day 1 Chest, Back, Traps A/B exercise A/B goal rep on top set (if I
can do that much, I’ll up the weight again by a decent chunk, like 20KG on presses or whatever I feel like… I’ll do that in the very same workout, even.
Weaker guys may want to do 2 sets in general, following the “if I get my target reps on the first set, do a heavier second set. If I don’t get my target reps on the first, keep weight the same for second set”-formula)
-(chest)low-incline BB / flat DB 12 / 14
-(backwidth)wide-neutral-grip pulldowns / rack chins 12 / 15
-(backthickness) Kroc rows / Yates Rows 10-25, bit open/ 15
-(traps) DB Shrugs / Smith Shrugs 15 / 12
(note: my traps were toasted after the yates rows… Someone else who likes to train their chest more could ditch traps on one of those days and do a second chest exercise after the first instead…)

Day 2 Quads/Hams/Abs/Calves A/B rep goal A/B
-Back Squats / Sumo Deads 12 / 8(still trying to figure out the optimum here)
-GH Raises / Leg presses 10 / 15
(leg presses are probably too much for me here over the long run… We’ll see)
-pulldown abs / roman chair situps, but maybe I’ll switch 20/failx2
-calves… Or at least, someone else would.

Day 3 Delts, Arms A/B rep goal A/B
-Alt. Offset Curls / Pinwheels with straps 12 / 15
-Close-Grip Bench / Standing DB OHP 10 / 12(?)
(changed my technique a bit. Tucking elbows on the way down, then mid-way off the chest I flare them. Feels ok thus-far)
-Lateral-upright-row-mix / same again 10 / 15
-PJR’s / Bent-Over-Overhead Rope extensions 15 / 15

  •  - / One-Arm Cable Curls (facing away from stack)  - / 15

Ok, looks a bit messy. Anyway… If anyone is wondering about the seemingly high reps… That’s just the cut-off number after which I up the weight… I’m going up in bigger increments now so I have periods where I’m only managing 6 or so reps on my top set and then I work my way up to 12 or whatever…

Also decided that it’s time to not go crazy with the weights anymore like I used to, particularly not with this frequency.
So I’ve increased reps on my “warm-ups”/sets leading to my top set to 8 per set (except on the sumo deadlifts… Just too taxing). Might lower to 6 still, we’ll see.

So basically the higher warm-up reps force me to use less weight /do less reps on my top set at first, though I’ll certainly blow past my old PR’s at some point…

Instead of my old way:
135x8
225x5
315x3
405x11 or whatever (top set)

I’m now doing
135x8
225x8
315x8
405xas many as I get, once I get 12 (or whatever the rep goal is on that exercise), I’ll go up to 450 or so and move 405 back to warm-up status (8 reps). Roughly like that…

Needed to do that especially on DB Presses as I was basically beginning to have real trouble controlling my top-weight bell’s, wrists/forearms began feeling tight despite the wraps etc.

You don’t have to do that kind of thing, but you could use my split if you wanted to… Or just keep the old one (was that one of mine as well?)… Maybe do what I think we discussed before, train 2on, 1 off instead of 3on, 1 off… Or do the 6 weeks training, 1 week light/off thing… You’ll find a way.

Fuck me and my inability to log on and spend 10 min. with the brotherhood.
Anyways, thanks for the insight.
I kind of like the chest/back setup, one question though; arms (triceps) would come after chest/back in the rotation with the second go round right? How do you set this up? [/quote] Doesn’t matter. You could set up the routine so that you’re doing extensions or something like that for tris on that day, or just take another off day that one week to remedy the whole issue… But you could also just not make any changes.

Training tris the day after delts or chest shouldn’t be a problem unless you’re on a high-volume routine.

On our routines you’re usually only doing 1-2 exercises per bodypart for a top-set or RP set or whatever, so that’s not going to make much of a negative impact.

No worries, it’s not going to hinder you.

1006

I hate to keep talking about this non-training emotional stuff, but damn guys… My life is completely turning around- in a good way. Just three short months ago I had trouble interacting with ANYONE, and with girls I was completely hopeless. But last night at that party I made friends with literally everyone, I had no trouble hitting on chicks, and I wasn’t even slightly nervous about asking that girl out.

Fucking amazing what a little self-confidence does for you… :smiley:

Anyway, today is the last day of my first 2-weeks cycle of DC. I might have to move it to tomorrow though… I haven’t been sleeping for the past two days and I feel like crap today. We’ll see though… I might just try to push through it.

1007

CC, high five for having genetically amazing calves. I’m in the club too!

Bought some chalk today, so I plan to go strapless this next cycle. JB…I have a couple gripes with you and that fucking gym we call a rec.

  1. No drinks other then water? That shit is not going to fly. Produce a logical reason for allowing NO drinks other then water, or else I’m bringing playdough in an opaque bottle everytime…come to think of it, I can just use an opaque water bottle anyway and they will never know.

  2. No chalk. I know Jeff got banned, but I’m going to fucking do it. Only problem is I would just keep it in ziploc inside my gym bag and that it…but no gym bags. Fix one of the two issues.

  3. Old saggy ass ladies telling the FFCs I’m droping the weight then giving me the stink eye when the cute FFC ‘talks’ to me about it.

  4. Heavier dumbells please. I can row, bench, clean, and jerk to 100lbs bells. Could you pull for some bigger bells? I don’t want to rely on the adjustable ones I have to check out…

  5. I love the elliptical in the back row of the cardio room. It makes for ample bunny watching. Don’t change it.

Its about pissing fire hot outside right now. Thank god for AC in the house. I went out for a ride with just a helmet on to see if I could cool off, nope. Sweating while going 40-50. Fuck. Deload week. Special cardio begins tomorrow.

1008

[quote]Vegg wrote:
I hate to keep talking about this non-training emotional stuff, but damn guys… My life is completely turning around- in a good way. Just three short months ago I had trouble interacting with ANYONE, and with girls I was completely hopeless. But last night at that party I made friends with literally everyone, I had no trouble hitting on chicks, and I wasn’t even slightly nervous about asking that girl out.

Fucking amazing what a little self-confidence does for you… :smiley:

Anyway, today is the last day of my first 2-weeks cycle of DC. I might have to move it to tomorrow though… I haven’t been sleeping for the past two days and I feel like crap today. We’ll see though… I might just try to push through it. [/quote]

DC is going to cause a lot of systematic fatigue.
You need that sleep in order to be able to keep making progress and to keep your blasts long… If you’re going to party a lot and possibly drink all the time, rather do a different routine with no rest-pause etc.

Just a warning.

1009

[quote]Cephalic_Carnage wrote:

I dunno man, your body type doesn’t strike me as all that well-suited to BB rows, SLDL’s and the like.
Bad leverage → Too much low-back loading compared to what most of us have to deal with.

Good luck though… [/quote]

Maybe you could help me out C_C here is what my back day looks like on 5/3/1.

531 sumo DL
BB Rows
t-bar rows
alt DB curls
BB curls

Maybe I should get rid of one of the row variations and stick in rack chins? What cha think?

1010

[quote]Cephalic_Carnage wrote:
Vegg wrote:
I hate to keep talking about this non-training emotional stuff, but damn guys… My life is completely turning around- in a good way. Just three short months ago I had trouble interacting with ANYONE, and with girls I was completely hopeless. But last night at that party I made friends with literally everyone, I had no trouble hitting on chicks, and I wasn’t even slightly nervous about asking that girl out.

Fucking amazing what a little self-confidence does for you… :smiley:

Anyway, today is the last day of my first 2-weeks cycle of DC. I might have to move it to tomorrow though… I haven’t been sleeping for the past two days and I feel like crap today. We’ll see though… I might just try to push through it.

DC is going to cause a lot of systematic fatigue.
You need that sleep in order to be able to keep making progress and to keep your blasts long… If you’re going to party a lot and possibly drink all the time, rather do a different routine with no rest-pause etc.

Just a warning.

[/quote]

Nah… I hardly party at all, I drink like MAYBE once every two months, and the lack of sleep is actually due to random insomnia that happens to me occasionally- but not very often.

Once I’m eating above maintenance again I feel like I’ll be making some very solid progress. My recovery has been perfectly fine so far even though I’m on a fairly drastic caloric deficit.

1011

[quote]Stuntman Mike wrote:
CC, high five for having genetically amazing calves. I’m in the club too! [/quote] " Borat High Five" - YouTube [quote]

Bought some chalk today, so I plan to go strapless this next cycle. JB…I have a couple gripes with you and that fucking gym we call a rec.

  1. No drinks other then water? That shit is not going to fly. Produce a logical reason for allowing NO drinks other then water, or else I’m bringing playdough in an opaque bottle everytime…come to think of it, I can just use an opaque water bottle anyway and they will never know.

  2. No chalk. I know Jeff got banned, but I’m going to fucking do it. Only problem is I would just keep it in ziploc inside my gym bag and that it…but no gym bags. Fix one of the two issues. [/quote] Isn’t there this liquid-chalk stuff you could use instead? [quote]

  3. Old saggy ass ladies telling the FFCs I’m droping the weight then giving me the stink eye when the cute FFC ‘talks’ to me about it.

  4. Heavier dumbells please. I can row, bench, clean, and jerk to 100lbs bells. Could you pull for some bigger bells? I don’t want to rely on the adjustable ones I have to check out…

  5. I love the elliptical in the back row of the cardio room. It makes for ample bunny watching. Don’t change it.

Its about pissing fire hot outside right now. Thank god for AC in the house. I went out for a ride with just a helmet on to see if I could cool off, nope. Sweating while going 40-50. Fuck. Deload week. Special cardio begins tomorrow. [/quote] ← Vids or it didn’t happen.

1012

From the Desk of JBL

Dearest Cam,

Regarding your queries about our facility.

  1. Just fucking get a water bottle you can’t see though like you suggested up there. I bring in a thing of Surge with me every damn time I lift and no FFC says shit to me, though if they did I would probably just tell them to get back to work and then write them up for some bullshit at a later point

  2. Use at your own risk, I can turn a blind eye when I’m running things, but if its a shift im off and you get caught, prepare to get banned, you can keep a bag on the weight room floor anyway, but if you wanna sneak to a locker every now and then, and you think you can get away with it, be my guest.

  3. Your word against theirs when it comes to the saggy ladies, and if it comes down to the complaint going to the pro staff I can always vouch for you and that will pretty much get rid of that.

  4. Yeah, snowballs chance in hell of us getting heavier DB’s. I petitioned for 120’s. It’s not happening. Be happy with the adjustable DB’s.

  5. They ain’t going anywhere anytime soon.

Sincerely

JB
University of Cincinnati
Recreation Center Building Supervisor.

  • This is what I have to do when people file complaints or comments. SO much fun
1013

[quote]Cephalic_Carnage wrote:
Special cardio begins tomorrow. ← Vids or it didn’t happen.
[/quote]

Il trade for you pics of yourself

1014

[quote]xb-C wrote:
Cephalic_Carnage wrote:

I dunno man, your body type doesn’t strike me as all that well-suited to BB rows, SLDL’s and the like.
Bad leverage → Too much low-back loading compared to what most of us have to deal with.

Good luck though…

Maybe you could help me out C_C here is what my back day looks like on 5/3/1.

531 sumo DL
BB Rows
t-bar rows
alt DB curls
BB curls

Maybe I should get rid of one of the row variations and stick in rack chins? What cha think?[/quote]

Rack chins + Kroc rows would make the most sense considering your main lift imo. (did you happen read any of my posts on how to row for backthickness, by any chance? Just another aspect worth talking about.
Can you do behind-the-back shrugs without your ass getting into the way? If you do, then you might also be able to mimick Ronnie’s rowing setup/technique… That could work for your type… Depends on your arm length vs. toros length, sort of.)

Also, might want to ditch either the alt. or the bb curls and focus on the other, maybe add pinwheels or alt. hammers as a second exercise.

1015

[quote]Stuntman Mike wrote:
Cephalic_Carnage wrote:
Special cardio begins tomorrow. ← Vids or it didn’t happen.

Il trade for you pics of yourself[/quote]

Ew.

Does your girlfriend know about your… Other interests?

1016

[quote]Cephalic_Carnage wrote:
L-Dee wrote:
Cephalic_Carnage wrote:
L-Dee wrote:
Cephalic_Carnage wrote:
L-Dee wrote:
tuesday’s back and biceps w/o

-rack chins 110x8
-pinwheels 100x7
-alt db curls 60x6

How are things going for you?

Well this week I’m back after a couple of weeks of ‘cruising’. I’m slowly getting my strength back in my lifts. I was quite exhausted mentally so the ‘break’ was good as I didn’t even feel that motivated to go to the gym.

Right now I’m trying to figure out what approach to take. I seem to gain strength nicely with a higher (2xweek) frequency, but I apparently can’t keep it up for too long until i hit a wall and have no energy or willpower for other activities (life) in my day.
So i’m thinking that I’ll hit (upper) chest, biceps and forearms, and triceps twice a week, since those are the muscle groups that I have the hardest time developing.
My back seems to respond to 1xweek and still go up in strength and size. Legs are the same as long as I hit them hard.

I’m also noticing that I have too much fat. Nothing wild but it shows, so I’ve changed my diet up a bit; ingest most of my carbs peri-workout, rest of the time protein and fat, with only protein in the evenings. Now I can afford a bit more food-wise for a while anyway too. I’m keeping and adding more morning cardio.
Thanks for asking. thoughts?

I’m not so fond of a “back once a week” approach if you’re training chest/delts/tris twice a week…

Btw, Ronnie has a 3-way outlined in his book for 2/week/bodypart frequency. Of course he does heavy low-back work like every other day, but that’s Ronnie lol.
Interestingly, it is mentioned in the book that he supposedly commits to a training cycle for 6 weeks and then takes a week off… No idea if that’s bs or not, but it would make sense considering how much squatting and deadlifting etc he has in there.

How about you follow a similar approach, train hard for 6 (or however long works best for you) weeks and beat the logbook, then perhaps either take a week off or just drop to training 3 times per week (each workout once) and with less weight and non-failure… ?

I changed my split a bit again, so now it is:

Day 1 Chest, Back, Traps A/B exercise A/B goal rep on top set (if I
can do that much, I’ll up the weight again by a decent chunk, like 20KG on presses or whatever I feel like… I’ll do that in the very same workout, even.
Weaker guys may want to do 2 sets in general, following the “if I get my target reps on the first set, do a heavier second set. If I don’t get my target reps on the first, keep weight the same for second set”-formula)
-(chest)low-incline BB / flat DB 12 / 14
-(backwidth)wide-neutral-grip pulldowns / rack chins 12 / 15
-(backthickness) Kroc rows / Yates Rows 10-25, bit open/ 15
-(traps) DB Shrugs / Smith Shrugs 15 / 12
(note: my traps were toasted after the yates rows… Someone else who likes to train their chest more could ditch traps on one of those days and do a second chest exercise after the first instead…)

Day 2 Quads/Hams/Abs/Calves A/B rep goal A/B
-Back Squats / Sumo Deads 12 / 8(still trying to figure out the optimum here)
-GH Raises / Leg presses 10 / 15
(leg presses are probably too much for me here over the long run… We’ll see)
-pulldown abs / roman chair situps, but maybe I’ll switch 20/failx2
-calves… Or at least, someone else would.

Day 3 Delts, Arms A/B rep goal A/B
-Alt. Offset Curls / Pinwheels with straps 12 / 15
-Close-Grip Bench / Standing DB OHP 10 / 12(?)
(changed my technique a bit. Tucking elbows on the way down, then mid-way off the chest I flare them. Feels ok thus-far)
-Lateral-upright-row-mix / same again 10 / 15
-PJR’s / Bent-Over-Overhead Rope extensions 15 / 15

  •  - / One-Arm Cable Curls (facing away from stack)  - / 15

Ok, looks a bit messy. Anyway… If anyone is wondering about the seemingly high reps… That’s just the cut-off number after which I up the weight… I’m going up in bigger increments now so I have periods where I’m only managing 6 or so reps on my top set and then I work my way up to 12 or whatever…

Also decided that it’s time to not go crazy with the weights anymore like I used to, particularly not with this frequency.
So I’ve increased reps on my “warm-ups”/sets leading to my top set to 8 per set (except on the sumo deadlifts… Just too taxing). Might lower to 6 still, we’ll see.

So basically the higher warm-up reps force me to use less weight /do less reps on my top set at first, though I’ll certainly blow past my old PR’s at some point…

Instead of my old way:
135x8
225x5
315x3
405x11 or whatever (top set)

I’m now doing
135x8
225x8
315x8
405xas many as I get, once I get 12 (or whatever the rep goal is on that exercise), I’ll go up to 450 or so and move 405 back to warm-up status (8 reps). Roughly like that…

Needed to do that especially on DB Presses as I was basically beginning to have real trouble controlling my top-weight bell’s, wrists/forearms began feeling tight despite the wraps etc.

You don’t have to do that kind of thing, but you could use my split if you wanted to… Or just keep the old one (was that one of mine as well?)… Maybe do what I think we discussed before, train 2on, 1 off instead of 3on, 1 off… Or do the 6 weeks training, 1 week light/off thing… You’ll find a way.

Fuck me and my inability to log on and spend 10 min. with the brotherhood.
Anyways, thanks for the insight.
I kind of like the chest/back setup, one question though; arms (triceps) would come after chest/back in the rotation with the second go round right? How do you set this up? Doesn’t matter. You could set up the routine so that you’re doing extensions or something like that for tris on that day, or just take another off day that one week to remedy the whole issue… But you could also just not make any changes.

Training tris the day after delts or chest shouldn’t be a problem unless you’re on a high-volume routine.

On our routines you’re usually only doing 1-2 exercises per bodypart for a top-set or RP set or whatever, so that’s not going to make much of a negative impact.

I’m considering the 2on, 1off split right now… just this thing about setting up days with pressing evenly apart is bugging me

No worries, it’s not going to hinder you.

[/quote]

Okay. So something like this could work?

Day1: chest/back
Day2: legs
Day3: off
Day4: arms/delts
Day5: chest/back
Day6: off
Day7: off/continue rotation

1017

[quote]Cephalic_Carnage wrote:
Stuntman Mike wrote:
Cephalic_Carnage wrote:
Special cardio begins tomorrow. ← Vids or it didn’t happen.

Il trade for you pics of yourself

Ew.

Does your girlfriend know about your… Other interests?
[/quote]

that would really put a damper on our relationship, now wouldn’t it, CC?

1018

[quote]Cephalic_Carnage wrote:

Rack chins + Kroc rows would make the most sense considering your main lift imo. (did you happen read any of my posts on how to row for backthickness, by any chance? Just another aspect worth talking about.
Can you do behind-the-back shrugs without your ass getting into the way? If you do, then you might also be able to mimick Ronnie’s rowing setup/technique… That could work for your type… Depends on your arm length vs. toros length, sort of.)

Also, might want to ditch either the alt. or the bb curls and focus on the other, maybe add pinwheels or alt. hammers as a second exercise.

[/quote]

Ya I can do behind the back shurgs, never really tried but I should be able to. And whenever I did do BB rows I tried to do them the way Ronnie does em. I have long arms and a long torso so whatever that means.

1019

[quote]L-Dee wrote:
Okay. So something like this could work?

Day1: chest/back
Day2: legs
Day3: off
Day4: arms/delts
Day5: chest/back
Day6: off
Day7: off/continue rotation[/quote]

Yes.

1020

Guys, what does your fasted morning cardio look like?
I’m mainly thinking about intensity. How high does your heart rate go when e.g. taking that brisk morning walk?
And how hard should I be going for it to have an effect, combined with carb/fat cutoffs?