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Brotherhood of Iron
 
Brotherhood of Iron 12.0
 

Jimbo51
Level 1

Join date: May 2011
Posts: 155

Legs & Shoulders

Hack Squat - 405x10, 495x10, 585x8

Back Squat - 135x10, 225x5, 225x5, 275x3, 315x1

Standing Military Press - 135x6, 135x6, 155x5, 185x3

Db Arnold Press - 55x10, 60x5, 70x5

Hammy Curls - 2 sets of 10 laying and 2 sets of 10 seated with x weight

Protein Shake

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9590

was going to do lats/bis today but I ate something yesterday that is seriously fucking with my stomach today. Time for some bananas.

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AquaCruzer
Level 2

Join date: Oct 2010
Posts: 2792

Deadlift - Week 4
Wednesday 11/2/11

Deficit DL
somex135 (from the floor)
somex135, 185, 225, 245, 275, 315
1x335, 365, 405
missx425
5x3x315

Warm ups felt great, so I idiotically went for heavy singles. I need to remember to just follow the plan, even if I feel I can hit a PR. Instead I should just do more quality work. Gotta build strength, not test it. Meh too much stiff legging.

Pendlay row
3x15x135

Doing rows after pulling sucks. May just focus on the RDLs/SLDLs on DL days. And add some rows on squat days. Need moar rowing powerz.

Snatch grip SLDLs
3x10x225

On paper this looks relatively easy, but my back is close to dead.

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hlss09
Level 3

Join date: Jun 2010
Posts: 2356

November 2, 2011: Legs 1

Box Squat
95 x 3
135 x 3
185 x 3
225 x 3
245 x 5, 7, 3

Leg Press
5pps x 8
6pps x 8
8p+25ps x 9 (PR)
8pps x 7

Lying Leg Curl (super strict)
70 x 10
80 x 8, 8
this is one of those ones where the weight feels 2x what a normal machine feels like

Deficit SLDL w/ 25's
145 x 8, 8

1/2 ROM Deficit SLDL (floor to knee)
145 x 12, 10, 10

Standing Calf
360 x 10, 10, 10, 10

Bike Sprints
15/45 x 6 sprints

Life Contemplation/Pain

Contrast Shower @ Home

Notes: Good day. Lots of leg strain! On leg press there was a crowd of ppl staring like I was going to diet before I got the first rep, then they left when they saw that there wasn't going to be any death in the gym. Damn rubberneckers. Anyway, I def burst more blood vessels on my chest b/c my whole chest is covered in red dots again. Also, contrast showers are way harder than any squat or dead variation lol. The kind where your heart starts beating sooooo fast you feel like you're going to pass out b/c the water is so cold... lol. Def going to keep contrast showers in, my PR is 3x cold 3x hot lol, going for 4 this week!

About to hit a lecture on the "Justification of Coercion" then get my study on - woot woot woot!!!




PS underhand back movements are the BEST, at least for me. They've really helped me feel my lats working and not the surrounding muscles as much. I do underhand pulldowns and rows as much as possible. Next to underhand I also love neutral grip stuff.

Nate, teach a young boy how to Dougie plz

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

Nate- belated happy birthday and congrats on the promotion!

Delts/Tris

CGBP
175x8
185x8
195x8
205x6+1f (same as last week)
form was better, elbows didn't flare this week.

Seated Smith OH press
135x8
155x5
165x5
175x5
185x5 PR
195x3 PR

Seated OH DB ext.
80x12
85x12
90x12
95x12 (recent PR, last week was 90's for top set and this week they were easier despite the weight increase)

Laterals
35x10
40x10
45x10
45x10 (form was cleaner on these this week)

Pressdowns
200(stack)x10
210x10 PR
210x8

Front Raises (alternating)
40'sx10
40'sx10
45'sx8

Pressdown Machine Burnout
210x21 PR (last week was 190 for 25, aiming for about 20 reps)

Seated Lateral swings
30'sx15,15,15 (+5lbs/hand from last week, though form wasn't quite as good, keeping here)

Great pumps, arms were lookin big. Good sesh.

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EndersDrift2
Level

Join date: May 2011
Posts: 498

Deadlifts all off 2" platform
135 Conventional x 6
225 Conventional x 6
315 Conventional x 3
365 Sumo x 3
365 Sumo x 3
365 Sumo x 3

GHR
Red Miniband x 10
Red Miniband x 10
Red Miniband x 10

DB Shrugs
100 lbers x 10
100 lbers x 10
100 lbers x 10

Lat Pulldown
120 x 10
130 x 10
150 x 10
150 x 10
150 x 10

Ab Work

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Heracles_rocks
Level 2

Join date: Dec 2008
Posts: 3504

Deadlift deload:

Deads:155*5,155*5,265*5,315*5 did deload and reset on every rep on the last set.

Db rows:70*10,100*10,100*10,100*10,120*15

Superset of lat pulldowns:115*10,160*10,205*8

And kayak rows:70*15,115*10,115*8

Single arm cable preacher curls:20*10,30*10,30*6 drop 20*8

Makeshift reverse hypers:4*10

foam rolled, stretched lower body and back.

done, can't wait until next week to start pulling heavy again.

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

LONGISH POST.



10/30/11 Squats. Its been a while since I've trained 4 days a week. My recovery is feeling this. I expect to adapt to this over the next few weeks and all should be well. The fact that I have not been sleeping worth a damn the past few nights hasn't helped either, but time to soldier on as they say.

VIDEO:





Warmups as always.

Cleans: worked up to 185X3X3

Squats:
135X10
225X5

290X5
340X5
380X7. I was sucking wind pretty bad.

Front squats. Getting used to these again.

135X5
225X5
275X5
315X3X2. Felt good. Will slowly up the volume.

45 degree back raise/ab wheel combo set:

3X12 each with little rest between sets, about 60 seconds.

15 minutes on the treadmill. Done.




10/31/11 Bench night. Rather crappy day. Mother told me about these. Eh, one day and one day only.



VIDEO:





Warmups as always.

Bench:

Bar X 12
95X8
135X5
185X5
235X5
275X5
310X9. Used my better judgement(for once) and did not try for 10. I have been focusing on incline benching lately and my bar path/co-ordination on flat bench sure as shit showed this. Should be good after another session or 2.

Incline bench:

135X8
185X5
225X5
275X3
285X3 I expected all of these to be slow and sluggish from my flat benching. However, it all felt fast as hell, so
315X3 and it went up like 185. Elected not to push things.

Some yahhoos were dicking around on the dip stand, so:

Neutr. grip tri floor press, standing alt. DB curl combo:

50sX12 each
75sX12 floor presses, 50X 12 alt. curls
100sX12 tri floor press, 50X12 alt. curls


Done.





11/2/11: Deads. Start of the 3 week. Felt pretty good going into this one for a change, and managed one sorta PR and one 5LB cheap one.


VIDEO:








Warmups as always.

Clean & jerks inspired by the overhead challenge thread.

111X5
161X3
201X2
251X1
271X1
291X0, Rest periods were too short, and my technique/tightness went to total shit. Lost it at the bottom. Took a rest, pulled my head out of my ass and tried it again.

291X1 PR sort of. My feet and catch were still all over the place, but I got it up. I've cleaned a little bit more than this before but have not clean and pressed it. Eh, I'll take it.

Deads:

70% 345X3
80% 395X3
90% 445X5. These all felt heavy as fuck. The cleans/Jerks really became a lot more than a warmup and it affected my performance here. I won't do those heavy very often. Probably only once per cycle. I also kind of wanted to push my auxillaries a bit, so stopping at 5 here made sense.

Pull ups/chins:

BDW X8
+50X3
+75X1
+100X1
+130X1 5LB PRish. Was close, but my chin just cleared the bar. Closer to that 150LB DB.

Leg press/blast strap fallouts combo set:

Leg press SomeX20, blast strap fallouts BDW X10

3 sets of that with little rest. Felt good.

Done.

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PB Andy
Level 100

Join date: Mar 2006
Posts: 9590

so Dove, you might appreciate this, lol. Almost went to the ER today because of my stomach. I wouldn't describe it as pain, but as the worst stomach ache (all over) that you could ever imagine that lasted for hours, where I couldn't even move without hurting. Didn't have nausea but I was diarrhea'ing all over the place. Couldn't even eat some toast. As I was considering going to the hospital I passed out on the couch for a few minutes watching Sportscenter and woke up feeling not as shitty, and over the course of the hour my stomach felt better little by little.

Anyways, I think what caused it is some frozen dinner shit I had yesterday, maybe the chicken. Either way, I was convinced at one point that it was beyond food poisoning, like salmonella or appendicitis even. But I think once the food passed some point in the intestines, the worst was (hopefully) over.

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pbclax1
Level 1

Join date: Nov 2007
Posts: 2891

11/3/11

Just a light full body type training, nothing to failure, moderate weight.

DB Bench
65x5
80x5/5/5
85x5

Cable Row
90x12/12/12

BB Row
135x8/8

Leg Press
3ppsx10
4ppsx10/10
5ppsx10/10

DB Curl/Rope Pushdown
10/10
10/10
8/8

NOTES: Trained really early on an empty stomach and everything felt solid. Monday will start training to up that total and smash some new PRs that are waiting!!!

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DoveofWar08
Level 4

Join date: Mar 2010
Posts: 1274

PB Andy wrote:
so Dove, you might appreciate this, lol. Almost went to the ER today because of my stomach. I wouldn't describe it as pain, but as the worst stomach ache (all over) that you could ever imagine that lasted for hours, where I couldn't even move without hurting. Didn't have nausea but I was diarrhea'ing all over the place. Couldn't even eat some toast. As I was considering going to the hospital I passed out on the couch for a few minutes watching Sportscenter and woke up feeling not as shitty, and over the course of the hour my stomach felt better little by little.

Anyways, I think what caused it is some frozen dinner shit I had yesterday, maybe the chicken. Either way, I was convinced at one point that it was beyond food poisoning, like salmonella or appendicitis even. But I think once the food passed some point in the intestines, the worst was (hopefully) over.




Man, my case was erilly similar. I had a short bout with diarrhea and then projectile vomitting took over. In my case the culprit was either some new/different fried chicken that I ate, or a random protien drink I bought that day. I sympathize with you on the ER thought. My symptoms started about like yours did(I was at work and all of a sudden thought I was going to shit myself at my desk), and ended almost as fast as yours did. I guess once the body purges what it doesn't want things go back to normal.




Morale of the story, do not eat chicken that you just met, get to know it first lol.

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2517

day 3

Close grip bench
135x8
185x8
225x8
255x8 - 70% of bench max
255x8 - 70% of bench max

HS Overhead press - I used this one because im still easing into OHP-ing
warm ups
230x8
230x8

Rear delt flys with db
30x10
30x10
30x10

EZ bar curls
warm ups
90x8
90x8
90x8

leg raises knees to chest
x10
x10
x10

leg raises legs straight out
x9
x9
x9

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hlss09
Level 3

Join date: Jun 2010
Posts: 2356

November 3, 2011: Push 2

SHIPS
95 x 3
135 x 3
155 x 3
205 x 9 (PR), 5

Scott Lateral Raise
25's x 12
30's x 12, 12, 12
35's x 10

Inc DB Bench
50's x 10
60's x 10
70's x 10
70's x 10

Flat DB Bench (haven't done this in prob a year, worked on form, watched so you think you can bench)
95 x 10
135 x 7, 8

V Bar Tri Pushdowns
100 x 12
120 x 12
140 x 12
150 x 12

One Arm Reverse Grip Pulldowns
40 x 10
50 x 10, 10

Abs


Notes: Occupy Oakland movement is going on pretty close to my house. Oakland is a war zone right now, pretty cool stuff going on. That is all.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6749

Dove, awesome work lately, especially on bench man.

Hlss, underhand back movements are nice for lighter weights/stricter form, but I would never do "devil rows" or just plain heavy-ass BB Rows with an underhand grip, that's just a recipe for disaster. I just like to informally pick a "main" movement every few weeks/months, and work on getting stronger on it for a while, then switch to something else when I feel burned out on that movement. It's a pretty simple way of doing things.

Biceps today:

BB Curls:
barx8
95x6
135x4
155x8
155x6

Strict Hammer Curls:
35'sx8
45'sx5
55'sx10
55'sx8
55'sx8

DB Preachers (pause at stretch):
25x6
35x13
35x10

Alternating DB Curls:
35x8
45x12

The end. I feel bi's are coming along well, they better measure 17.5" or more cold next time I tape them. Being short sucks sometimes :(

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countingbeans
Level 2

Join date: Oct 2008
Posts: 20490

BB Incline
bar
95
135
185x6
225x3
185x6
205x4
135x?

DB flat (all x5 or 6)
70
80
90
100

EZ standing skulls
40
60
70
80
90

Cable flies
pec deck
GHR's

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

Studied all day for an exam, didn't eat that well, and my lats, hamstrings, and lower back are all kinda sore, so i'm gonna make today my off day and lift friday and saturday.

Going to a USAPL meet saturday morning with a few guys I lift with just to watch, though we contacted the meet director and he needs some more spotters, so we might get in and help with that. Should be a fun time?

Stay strong people.

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Achilles of war
Level 2

Join date: Jun 2008
Posts: 1156

Roll Tide guys!

Good shit going on around here. Im moving to the floor in a week for deads so pretty stoked. Heres a vid about ALABAMA LSU hype. Yeah it is dedicated to the best team in the world but the backround music and quotes are pretty bad ass. Motivation

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Jimbo51
Level 1

Join date: May 2011
Posts: 155

great vid alex, reallllll hyped for the game

Chest & Tri's

Bench - 135x10, 185x5, 225x3, 245x3, 275x2, 295x2

Incline DB Bench - 60x10, 70x10, 90x2

Decline Close Grip - 185x10, 225x2 (shoulder was feelin rough)

Tricep Overhead Machine - 3 sets of 10 with increasing weight

Prognated Grip DB Fly's - 30x10, 30x10, 30x10

Tricep Machine - 3 sets of 8 with x weight

Tricep Cable Pushdown - 3 sets of 6 with whole stack

Peck Dec Fly Machine - 2 sets of 10

SURGEE

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xdsho
Level 1

Join date: Nov 2007
Posts: 619

Go Alabama! lol. I know nothing about college gridiron

High Frequency Strength Work

A. Squat - 235 x 6 x 3

B. Bench - 225 x 6 x 3

C. Deadlift - 315 x 6 x 3

D. Pullup - BW x 3 x 3

45 Degree Hypers
BW x 12 x 3

Squat felt great! Bench, meh. Deadlift was bad, I dropped the weight because I've been getting a sharp pain near my left sacroiliac joint, it doesn't feel like the muscle, it's either the joint or connective tissue. Trying to heal... the pain is about 5/10 right now.

I did the hypers to get blood flowing there. I didn't do any hypers all last cycle, and it shows, my low back is weak, which might be why I have this pain going. 3 x 12 with bodyweight gave me the craziest pump, it was sad lol. It's going to take a while but I'm hoping I'll be able to work back up to doing these with a 90lb dumbbell.

--------

If you guys remember, I wrote this a while back


I was reading through some older threads earlier, and ran across the 17 inch arms thread, which helped me realize my arm size has been very slow and I'm not making nearly enough progress.

So to that end, someone call me out November 2012, and I will either be part of the 17inch arms club (measured cold) or forever branded a vagina whilst permanently changing my avatar to something like david hasselhoff naked and surrounded by puppies


First off, november 2012 was a typo, I meant 2011 at the time. Oh wait.. IT IS 2011! The time I wrote that I didn't know I wouldn't be doing my own programming for so long, lol, so really arm size became a secondary goal.

Right now, my arms measure, srsly, that last mark under 17 cold. It's either 1/8 or 1/16 and it sucks, lol. And to keep my word (sort of) my avatar is now exactly what I said it would be.

When I hit 17, I'll change it back. But for now, hopefully the Hoff will be enough motivation to do some curls.

PS - That pic <--- is Justice's favorite fapping image. true story. Faben, PJ, Adam, Charles, and Kalle can all confirm this.

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hungry4more
Level 2

Join date: Nov 2007
Posts: 6749

Meh. Quads today. Since it's my day off from work, I used the gym by our living quarters, and I'm pretty damn convinced that the 45's there weigh closer to 50 lbs. Different brand. Went up to 425x2 on squats, which felt WAY harder than it should've....called it quits on heavy work, hit 315x20, then used the leg press machine for a couple sets. and limped out. Gonna be sore for sure though, just from using a fucking leg machine haha.

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Maiden3.16
Level 3

Join date: Jan 2011
Posts: 2398

I was going to go for a 600 DL yesterday, but caught a fever and took the day off. Was still feeling run down today so I decided to go light on the DL's.. then I got to the gym

Back/Bis
DL
135x5,5
225x5
315x3
405x2
455x2
515x1 went up fast
600x oh so close, couldnt quite lock it out (vid)

Wide grip pulldowns
250x8
270x6
290x10,8

Close grip cable row
240x8
290x8,6

Hammer curl
50x6
75x6
95x8,8

BB curl
115x8
135x10
135x8

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kakno
Level

Join date: Dec 2008
Posts: 2764

Bench: 205x5. Sigh.
Dips: 3x66 pounds extra. Sigh.
Slightly higher incline db bench: 4x83, 10x60
BB raises, bonez raises, 50+20+20+10 pushdowns with "100" pounds.

LOLOLOLOL Steve. Props for changing the avatar. BTW: I passed that exam. No skwats for you!

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Blackaggar
Level 2

Join date: Apr 2009
Posts: 2517

Maiden3.16 wrote:
I was going to go for a 600 DL yesterday, but caught a fever and took the day off. Was still feeling run down today so I decided to go light on the DL's.. then I got to the gym

Back/Bis
DL
135x5,5
225x5
315x3
405x2
455x2
515x1 went up fast
600x oh so close, couldnt quite lock it out (vid)

Wide grip pulldowns
250x8
270x6
290x10,8

Close grip cable row
240x8
290x8,6

Hammer curl
50x6
75x6
95x8,8

BB curl
115x8
135x10
135x8



Damn that was close, good try man if you felt 100% you could probably get it you have good speed also


i did deads today too
deadlifts
135x5
225x5
315x3
340x5
405x5
445x5

even though thas not even near my max it was hard as hell lol

HS high rows
315x10
275x10
275x10

Reverse grip pull downs
160x10
160x10
160x10

Standing single leg leg curls
100x10
100x10
100x10

Marshall shrugs
135x10
225x10
225x10
225x10
225x10

Hammer curls
warm ups
50x10
50x10
50x10

Leg raises
x10
x10
x10

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Blaze_108
Level 1

Join date: Nov 2007
Posts: 2690

So close Maiden!

Back

Yates Rows
135xa lot
225x12
275x12
275x12
225x12 (supinated grip)

HS Iso Row
3p+10psx8
3p+25psx8
3p+35psx8
4ppsx8 +2 rep PR

Neutral Pulldowns
230x8
240x8
250x8 (+10lbs on all sets from last week)

Rack Pulls (1" below kneecap)
225x5
315x5
405x4
405x6
Lower back/hams weren't feeling great so figured I'd do rack pulls instead of pulling from the floor.

Low Pulley Rows
47.5x12
52.5x12
57.5x12 PR

Rear Delts on inc bench
30'sx20,20,20

Bent over Rear delt burnout
15'sx25 reps (death)

Done. Good back workout. good pumps, and still adding weight.

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Jimbo51
Level 1

Join date: May 2011
Posts: 155

Back & Biceps

Defecit Dead lift - 135x10, 225x5, 315x5

Rack Pulls - 405x10, 495x5

BB Curls - 95x10, 115x6, 135x3

Seated Incline DB Curls - 35x10, 35x10, 40x5

Preacher Hammer Curls - 40x8, 40x8

Standing Hammer Curls - 45x10, 45x10

Concentrated Curls - 35x10, 35x10, 40x10

Lat Pull Downs - 3 sets of 10 with x weight

Row Machine - 3 sets of 10 with x weight

SURGE

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