The Brotherhood of Iron 1.0

Training Bodybuilding
101

[quote]Stuntman Mike wrote:
5/3/1 deadlift week

345x5
385x3
425x5

Went into this last set DETERMINED on hitting 5 after I’ve been crapping out on deadlifts lately. I think I finally broke my ‘funk’ with the DL. Bodyweight is still heading down, and strength is heading back up. The 425 set was a long one. The last rep was probably the slowest thing ever, but like I said, I was fucking determined to grind out 5.

kroc row
120x20 each arm

lat pull 60s rest
130x10x3

horizontal row 60s rest, squeeeeezed at the end
90x10x2

abz, reverse hyper, and bend pull aparts

Good workout today. Deadlifts all felt solid, finally felt out a nice stance and ‘groove’ that felt good. Back felt 100% all day, albeit a little pumped up at times. Everything else is going well.

Now for some ranting. FUCK THE MOTHER FUCKING SNOW. Damnit. Wasnt that bad going out to the gym today, but coming back it was horrible, 40-45 mph on the highway back, then it took about an hour to get my car up my hill driveway. I need to live where it’s warm so I just just rely on my bike. Heading back down south 3.5 hours in a week so I can get out of this lake effect snow.[/quote]

you wrecked shit today man! that 425 is impressive, especially coming out of a funk…LIGHT THAT SHIT UP! LET’S GET IT!

I like how you said what you were gonna do and just did it. love that shit! so fucking simple.

102

90sec rests

Incline (Just starting this movement)

45x5
95x5
135x5
155x3

175x10
155x10
135x14
135x8

Preacher Curl

75x6

95x7
75x9
65x8
55x10

Squats
135x5
185x5
225x5
275x5

325x8 PR
275x8
225x9
225x9 (Breathing set)

103

[quote]hoosegow wrote:
Okay, I’ll play for a little while. I just got off of 6 cycles of the 531 program and went back to my old routine.
Bench 5X5 at 335
Row 10 at 190 2X10 at 250
Incline flies 3X10 at 55
lat pulldown - 1X10 at 180 2X10 230
Throw presses - 3X10 at 155

I got bored as hell doing the 531 (I’m not knocking the program I just got tired of doing it) and now I’m just trying to have some fun in the gym. I also got a little ulna nerve tweak that flares up on a lot of my pulling stuff so I’m using a strap on my right hand to lessen the strain. I’m looking forward to doing some stuff I haven’t done in a while.[/quote]

That’s some strong Bench Press

104

[quote]countingbeans wrote:
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals. [/quote]

What weight do you want to get to this time around?

105

[quote]Stuntman Mike wrote:
5/3/1 deadlift week

345x5
385x3
425x5

[/quote]

Nice Deadlift!

106

Well it seems like the BOI is alive and kicking again.

Back

Seated Row (V-grip)
120x16

160x10
180x10
240x10
Stack x 8
140x12

Reverse grip BB Row
135x12
185x10
225x8
275x4
315x1
135x10

Kroc Row
130x15 (4 sets)

Pulldown
4x15

Yates Pulldown
4x15

Bis

Seated Alt Curl
50x6
60x6
30x12

107

[quote]bugeishaAD wrote:
IronFreak, how is your setup on bench? Are you setting up tight? Elbows tucked to a degree, feet under you to provide a stable base? Working on this has helped me some. Not necessarily a hardcore powerlifter arch, but there is a lot to learn from their technique.

How do you go about structuring your chest/bench trainnig right now? What was your bench 1 year/6 months ago and where are you at now? [/quote]

I try and follow the “powerlifting” setup on the bench as much as possible minus an over exaggerated arch. I can definitely work on improving my setup.

I’ve just recently started my 3rd cycle on the 5/3/1 program. So far it seems to be working. I’ve been experimenting and changing the split with each cycle. I just recently started chest/bi’s, legs, rest, sh/tris, back, rest. The problem is I don’t know if I’ll be able to train tri’s properly after shoulders. I followed this exact same split a while back as I was just starting out and achieved fairly solid gains, but switched for the exact same reason that the triceps portion of the workout after shoulders would suffer.

I plan on sticking with the 5/3/1 program for a little while as I’m seeing modest results so far. Definitely looking for some suggestions tho in terms of split.

108

[quote]trav123456 wrote:

[quote]countingbeans wrote:
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals. [/quote]

What weight do you want to get to this time around?[/quote]

I’m looking for “turn heads with a shirt on”. I want fuckers to go “DAMN” when I walk by.

So whatever number that turns out to be…

But short term, I would rather stay at 240 until after tax season while getting stronger (however slight it may be). But at least have a few lbs to play with now, and these lumpy things where my gut used to be ;). Nutrition goes out the window when you’re working till 2am and living off caffeine because you get like 16 hours of sleep a week.

109

[/quote]

I’m looking for “turn heads with a shirt on”. I want fuckers to go “DAMN” when I walk by.

[/quote]

Me too! :slight_smile:

110

12/29/09

5/3/1 bench

225x5
255x3
290x2
225x3x3

HS bench, sitting upright
135x10
185x10
225x5

incline flies
20s and 30s

incline curls
20x12
35x9…3…3 negatives

EZ bar curls

80x5…3
50x8

Hammer curls
20s x lots of failure

notes: Good fucking workout today. Went back to my old big gym since the weather is shitty and it’s closer, and I’ve got say I felt like I was home again haha. Got right to benching and hit 290x2 which is a bet your ass PR, while dropping weight. So I did 3x3 with 225 to pound my chest a little more as next week is a deload.

Strength was up on biceps too, which is cool. Lately I’ve been focusing on getting as close to 300g protein as possible, so I think that has something to do with it. Before I was maybe getting 240-260. And the extra carbs help too on workout days. Right now munching on a couple pieces of homemade zza with 8oz of chicken on top for PWO.

111

[quote]countingbeans wrote:

[quote]trav123456 wrote:

[quote]countingbeans wrote:
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals. [/quote]

What weight do you want to get to this time around?[/quote]

I’m looking for “turn heads with a shirt on”. I want fuckers to go “DAMN” when I walk by.[/quote]

OK prof lol.[quote]

So whatever number that turns out to be…

But short term, I would rather stay at 240 until after tax season while getting stronger (however slight it may be). But at least have a few lbs to play with now, and these lumpy things where my gut used to be ;). Nutrition goes out the window when you’re working till 2am and living off caffeine because you get like 16 hours of sleep a week.[/quote]

Well you’re Way’s height so you’re probably looking at another 30-40 lbs give or take.

Yea I know what you mean, the end of this last semester I wasn’t getting much sleep and my diet was turrable, I managed to maintain weight and get a bit stronger somehow even though I felt like shit most days.

I ended up drinking alot more protein shakes to make up for the lack of cooking but nothing replaces solid protein sources.

112

[quote]trav123456 wrote:

[quote]countingbeans wrote:

[quote]trav123456 wrote:

[quote]countingbeans wrote:
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals. [/quote]

What weight do you want to get to this time around?[/quote]

I’m looking for “turn heads with a shirt on”. I want fuckers to go “DAMN” when I walk by.[/quote]

OK prof lol.[quote]

So whatever number that turns out to be…

But short term, I would rather stay at 240 until after tax season while getting stronger (however slight it may be). But at least have a few lbs to play with now, and these lumpy things where my gut used to be ;). Nutrition goes out the window when you’re working till 2am and living off caffeine because you get like 16 hours of sleep a week.[/quote]

Well you’re Way’s height so you’re probably looking at another 30-40 lbs give or take.

Yea I know what you mean, the end of this last semester I wasn’t getting much sleep and my diet was turrable, I managed to maintain weight and get a bit stronger somehow even though I felt like shit most days.

I ended up drinking alot more protein shakes to make up for the lack of cooking but nothing replaces solid protein sources.[/quote]

I do like the way X’s mind works for the most part. I just want to be a fucking beast man, and worry about the rest later. Granted among other accountants, I already look like da colmenz…

But yeah, Way makes me want to eat like 6 burgers at a time. I am going to have to get to damn near 280 to look 250. I think my shoulders are just wide, and my bones are thick or something… Who fucking knows…

All I know is at 240, I look like a smaller version of what I want to. I remember being 180 thinking 240 was gonna be massive. LOL! Not really, even my wife was like “that isn’t as big as I thought it would be.”

113

[quote]countingbeans wrote:
my wife was like “that isn’t as big as I thought it would be.” [/quote]

:wink:

114

[quote]countingbeans wrote:

[quote]trav123456 wrote:

[quote]countingbeans wrote:

[quote]trav123456 wrote:

[quote]countingbeans wrote:
I haven’t done shit the last week worth mentioning… I been dropping weight a little too fast for my liking with all the dog walking, down to a starved 234… Going to have to up the cals. [/quote]

What weight do you want to get to this time around?[/quote]

I’m looking for “turn heads with a shirt on”. I want fuckers to go “DAMN” when I walk by.[/quote]

OK prof lol.[quote]

So whatever number that turns out to be…

But short term, I would rather stay at 240 until after tax season while getting stronger (however slight it may be). But at least have a few lbs to play with now, and these lumpy things where my gut used to be ;). Nutrition goes out the window when you’re working till 2am and living off caffeine because you get like 16 hours of sleep a week.[/quote]

Well you’re Way’s height so you’re probably looking at another 30-40 lbs give or take.

Yea I know what you mean, the end of this last semester I wasn’t getting much sleep and my diet was turrable, I managed to maintain weight and get a bit stronger somehow even though I felt like shit most days.

I ended up drinking alot more protein shakes to make up for the lack of cooking but nothing replaces solid protein sources.[/quote]

I do like the way X’s mind works for the most part. I just want to be a fucking beast man, and worry about the rest later. Granted among other accountants, I already look like da colmenz…

But yeah, Way makes me want to eat like 6 burgers at a time. I am going to have to get to damn near 280 to look 250. I think my shoulders are just wide, and my bones are thick or something… Who fucking knows…

All I know is at 240, I look like a smaller version of what I want to. I remember being 180 thinking 240 was gonna be massive. LOL! Not really, even my wife was like “that isn’t as big as I thought it would be.” [/quote]

Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh

115

3 chicken breasts and 2 cups of oats with almond oil…AlPHA

116

So I got an awesome arm session in again today, Biceps and Triceps. I know I post these things often but fuck it, it was intense and I weighed exactly 250 today. If I get a good workout in I’ll post it in here.

Alt. DB. Curls

Top Set 85’s x 6

Dead Skulls

Drop Set 165 x 3 + 135 x 3 had my training partner strip the weights quick

Machine Preachers

Drop Set 160 x 4 + 130 x 4 …+ 100 x 4

Pushdowns

130 x 12

Machine DB Curls

95 x 6 per arm

Dip Machine

220 (Not enough weight) x 20 Good Burn though.

Hit some abs and 15 minutes on the treadmil at the end.

117

Squats 5X5 at 425
Zercher squats 3X7 at 225
ham curls
calf raises on the press machine
Freaky group was doing some thai chi in the room I work my hip flexors. I got lazy and said i’d do them on deadlift day.

I got way off on my nutrition the last 2-3 months. The last week or so I’ve started getting my head back on straight and eating better. I am always amazed at how much better I feel and lift when I eat correctly. Tonight - 2 ribeyes, pickled beets and some tangerines.

118

[quote]trav123456 wrote:

Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh [/quote]

I’m down, but can’t start until Late April.

119

[quote]countingbeans wrote:

[quote]trav123456 wrote:

Yep at 160 I thought 220 was hyooooge. Race you to 280 buddeh [/quote]

I’m down, but can’t start until Late April.[/quote]

Yeah no biggy, a bulk race probably isn’t a great idea if you want quality gains anyways.

120

Righteous Convictions guide my Wicked intentions. Combine Heaven and Hell to raise the barbell.

Today was legs. Nearing the end I felt like puking…the last set of deadlifts got me, but honestly, I as in zombieland after the second set of squats.

Leg Press
470x5+15 after 15 second pause
560x5+12 after 15 second pause
650x5+7 after 15 second pause
740x5+4 after 15 second pause

*first five reps are slow lowering fast lifting 3 down 1 up

Leg Curl
110x5+20 after 15 second pause
130x5+15 after 15 second pause
150x5+9 after 15 second pause
170x5+4 after 15 second pause
190x3+0

Squat
225x5
245x5
265x5
275x5
295x5

KeyStone Deadlift
225x8
275x6
315x5+3 singles