The Brotherhood of Iron 1.0

Training Bodybuilding
782

[quote]hungry4more wrote:
KDLs? What are those? Kipping Deadlifts? lol. [/quote]

Don’t make me drown you! lol

kdls are a sumo variation of the rdl

feet wide as possible
toes pointed out
hands in the middle of the bar
lift the bar by pushing your hips through (mimicking the cable pull through lift phase)

the whole time flexing your hams and glutes

Do it now with no weight and compare it to rdls and see if there is difference…I’m surprised more of you all dont know about kdl…or maybe you do and call it something else.

783

I have to start actually logging in my sessions. I used to do it in the other BOI, but got too lazy to post.

training to get a 500 deadlift by mid june, before the school year ends for me. I think i’m pretty close now.
Legs

sumo dl deadstop
355x15…keeping the reps high because i strained my lower back a while ago, but it’s a lot better now. +5 pounds and 3 reps from last week

leg press
7 plates+10 each sidex18…+20 pounds and 3 reps from last week
6 plates per sidex20…too tired out from the all out effort on the previous set…first time doing widowmaker on these i guess

paused good morning
185x10…+10 pounds -2 reps from last week

legs and back are gone, can barely walk and i love it

784

[quote]detazathoth wrote:
ME Squat

  1. Squat

55x3
145x3
195x3
235x3
325x3
375x3
415x3
525x1(Briefs)
575x1
615x1 (Suit Bottoms, Knee Wraps)

GHR - 5 sets with purple band
Pulldown Abs - 5x10 with 130lbs[/quote]

great job on the squat. do you have a meet coming up anytime soon?

785

[quote]yvanehtnioj wrote:

[quote]detazathoth wrote:
ME Squat

  1. Squat

55x3
145x3
195x3
235x3
325x3
375x3
415x3
525x1(Briefs)
575x1
615x1 (Suit Bottoms, Knee Wraps)

GHR - 5 sets with purple band
Pulldown Abs - 5x10 with 130lbs[/quote]

great job on the squat. do you have a meet coming up anytime soon?[/quote]

2010 New England Revolution
IPA QUALIFIER For 2010 Season
March 27, 2010
Meet Director: Gene Rychlak, Jr
Ocean State Gym, 10 Morgan Mill Road, Johnston, RI 02919

786

shoulders + tris yesterday, it was meh… I’ve decided I need to focus more on triceps, I think they may be lagging but I am really bad at telling that stuff so I’m not sure… either way I don’t feel like I have been putting enough effort into them since I moved from my original gym; they are nice and sore today which is cool.

One Arm DB Press
35 x 8-12 (who knows, either way it was crap)
// these are supposed to be stronger than a regular (2 arm) DB Shoulder Press right? If not then I guess it was not so bad.

Smith to Front:
60 x 11
// keeping these, think I might go high reps - even as high as 12-15 which I’ve never done before on “big exercises”

Squat Machine Shoulder Press (haha, don’t ask)
0 x maybe 10
20 x maybe 8
40 x 1

DB Shrugs
72.5 x a load
// man I wish they had heavier DBs, either way the rack was being bummed by several groups of people yesterday so I had to settle for light DB shrugs - might be useful actually, it’s back to day and for once my traps are not already on fire on a back day; plus I am training shoulders again on Friday so I will get in a good traps workout then

Cable Laterals
something x 15

Front Cable Laterals
something x 15

and onto triceps

DSEs
40 x a bunch (I think 12, somewhere in the region anyway, trying to keep the rep range high on these)

Rope Pulldowns
went real slow (on negative) trying to burn the shit out of my tris for pushdowns, keeping good form trying to pull apart the rope nicely

Pushdowns
stack x a bunch (about 15)

Overhead rope extensions
something x a few
// didn’t really like these much compared to using an EZ attachment like I have in the past, but I had to stop because I literally had no energy left

take away notes: whey iso is disguisting, need to adjust workout nutrition to accommodate the disguisting flavour of whey iso, need to hit triceps harder, need to find what’s going to push my DB press back up, need to get ready to go to the gym to hit a deadlift pr today

787

Bwahahaha 405*6

That is all.

788

[quote]ahu2468 wrote:
Bwahahaha Squats PR 405*6

That is all.[/quote]

Next time I do heavy back squats I’m gonna do 405x12 just for you!

789

Hams/Quads

Leg Press )15 secs rest rep out 12 secs rest rep out)
600x5+10+9
600x5+11+7
600x5+9+8
600x5+6+7

Ham Curl-same method as above
170x5+9+7
170x5+11+5
170x5+9+7
170x5+5+6

Back Squat-5x5
275x5
275x5
275x5
315x5
365x5

KDL’s (4 you H4M!!)
225X8
255X8
275X6

Complex time!
Push Press from Front Squat
Hang Clean
Barbell Row
KeyStone Deadlift
Conventional Deadlift

6 Reps
90 secs rest
5 Reps
70 secs rest
4 Reps
55 decs rest
3 Reps
40 secs rest
2 Reps
10 secs rest
1 Rep

HELL IS SO OVERBURDENED, I MUST STAND AND WAIT IN LINE!!!

790

BB row 130kg x3
chins +32kg x3
bb curl 55kg x3
pinwheel curls 34kg x5 or 6 RL
kroc row 62kg x13

791

after reading that tips and tricks article last week I tried out the antagonistic muscle pairing one and did arms today, doing a set of the bicep exercise then immediately after one of the tricep, then resting:

cambered bar curl- 110/130/150/160/110 (x10/8/6/6/10)
paired w/ overhead db ext.- 85/95/105/115/100 (x12/10/8/7/8)

hammer curl- 50/60/65/75 (x10/8/8/5)
paired w/ skull crushers- 90/100/110/120 (x10/8/8/6)

tricep pressdowns- 4 sets, 170/180/190/190 + 7.5lb on top (x12/10/10/10), then 160 + 7.5 x 5 right after
seated db curls (the dbs werent near the pressdown so i didnt pair these set for set, just did 4 sets of the p.d. then 4 of the curls)- 45s/50s/60s/60s (x10/8/6/6)

3 sets of bench dips (x25 each) paired with close grip cambered bar curls 90 x 10 for 3 sets

all in all strength was as good as usual or better compared to doing bis and tris separately, and i saved some time

792

[quote]Ct. Rockula wrote:

KDL’s (4 you H4M!!)
225X8
255X8
275X6
[/quote]

Thanks!!! <3 <3 <3

793

Weighted Neutral Grip Chins +25kgx5

One armed T bar rows. did them, feel them much more than dumbell rows. Now for getting the weight on.

794

Tonight’s highlights:

110x10 DB Bench
495x10 KDLs (JUST FOR ROCKULA!!! <3)
405X13 BB Rows

All in all good session, LOVE the KDLs, they just may be the key to a 700 lbs DL…

795

calves in leg press
6 ppsx16+8+7
4 +25 ppsx22

ab pulldown
130x15
150x20

decline sit ups
35x20

30 minutes on elliptical

796

405 x 1 today on Deadlift. Yay, told you I’d get it.

797

500x3 + 1 assisted rep on squat, followed by 405x10. Get some!

798

Seated shoulder press PR 90*5 (was going for 6 but next time) Highest DB weight i’ve done.

Surprised the shit out of me when I got it but I’m sure you guys know what its like when your ramping up and then as your nearing the “limit” you set for yourself, you look at the next DB over and think “Hey that bastard of a weight doesn’t seem so bad.”

Boom. PR.

As a sidenote, it might also have to do with the whole Digiorno I ate last night. HA.

799

trap bar dl
415 x1+1 x1+1 x1+1

incline db press
105x5 (pr)

standing single leg ham curls
100x10

other chest stuff

i can’t do much that involves my right bicep, i am pretty sure i strained my bicep tendon deadlifting on saturday night.

sometimes i wonder what it would be like to be 5 inches shorter

there are a few bodybuilders at my gym prepping for a comp, i don’t know them but i have been meaning to ask one of them what show they are prepping for. i think it is in 3 weeks. They are pretty damn jacked.

800

db shoulder press 30kg x4
machine laterals 60kg x4
smith cgbp 85kg x4
reverse machine flies 85kg x4
deadstop ez bar triceps extension bar+35kg x4

801

405x12 back squats today. Just for you ahu :slight_smile: