Building High-Performance Muscle™
Brotherhood of Iron
 
We'll Do It Live!
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KosanFalcon
Level

Join date: May 2011
Location: Louisiana, USA
Posts: 246

FUCK IT!!!

Just had some random thoughts/videos/workout plan for today. Wanted to see if anyone cared. :P

First off, this is my roommate, Alex Newell, currently holds MS state under-164 class raw bench record at 358. About a month ago, hit a new PR; 405 @172.

Also has squatted 315x20, 455x1, and DLed 540x1, all under 175.

After that greatness, I feel like a pile of crap posting my workout routine, but here's what's on the agenda today:
5/24/2011
CHEST/CALVES
Incline Press (7 x MRF)
Chest Press Machine (3 x 6-8 [4-sec reps], 2 x 30-rep drop)
Dip (8-12)
SUPER
Leg Press Calf Ext (4 x 20-25)
Crossover (FST-7)
Seated Calf Ext (FST-7)
ABS
The Stack (8, 7, 6, 5)
Plank (30 sec)
Hanging Leg Raise (4 x fail)
Plank (30 sec)
Accentuated Crunch (4 x 12-15)
Plank (30 sec)
Machine Crunch (4 x 6-10 PC)
Plank (30 sec)

Chest and calves are my two weakest bodyparts IMO, so I'm gonna blast them hard and get them done as quickly as possible. I've been doing calves 2-3 times/wk, so I only normally do 2 exercises per workout. When they get a bit more developed and I can feel them better, I'll prob back off to 1-2 times/wk and 3-4 exercises per workout.
Saw a discussion on ab training on another site, and thought I'd add Planks back in to my ab training, at least for a month or two. Someone was saying that abdominals are meant more to stabilize more than anything else, so let's see what I can get out of them.

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KosanFalcon
Level

Join date: May 2011
Location: Louisiana, USA
Posts: 246

So...ended up changing my original plans a bit. I hurt my wrist tendon about 3 months ago SPOTTING my training partner (on the same day I hit a PR of 350 on bench), and haven't been able to do BB Bench or Row (among other exercises) at full capacity since. Had to take 2 weeks completely off upper body after it happened, because it was so tender and painful; I could hardly lift a glass for a week, and still have pain when cleaning mirrors at work, because of the position my wrist is in. I have, until today, been set on trying to let it heal without using any sort of support; I didn't want to limit my mobility or push further than I could and end up re-injuring it.
I've actually only tried BB Bench once since, and failed at 135x12. Yeah. But my chest has still been growing, so I'm not so bummed.
Decided I was feeling good enough today to try wrapping it for the first time, and it went pretty well, I feel. This is what I ended up doing:
CHEST
Incline Machine Press
210x15 (warmup)
300x5 MRF
300x5 MRF
300x5 MRF
300x5 MRF
300x5 MRF
300x5 MRF threw a set of 135x10 on BB Incline in for fun right after this, just to test my wrist.

BB Bench
135x8 (6-sec reps[6 seconds on both portions of rep, pause at bottom]
225x8 (down from PR of 17)
225x5 (4-sec reps), DROP 135x12
Then a reverse-load (5, 10, 25, 35 plates) DROP, with a spotter helping me force out an extra rep on each set except the last one:
195x13
125x9
75x12
55x15
45x10 (4-sec reps)

Machine Press
210x6 (4-sec reps) 20-sec rest, then
180x6 (4-sec reps)
180x6 (6-sec reps)
180x8 (4-sec reps)

Dip
45 weightedx12 DROP
bodyweightx12
45x12 DROP
bodyweightx10

Seated Crossover FST-7 Don't remember the weight, but reps were:
x10
x12
x11
x10
x10
x12
x12

CALVES
Leg Press Ext (toes in)
135x25
150x25
165x25
165x20

Seated Calf Extension FST-7
135x12
90x12
90x12
90x12
90x12
45x12
45x12

ABS
I do abs whenever I can with a partner, and we just go one after the other, resting only while the other person is performing their reps.
The Stack (I use these plastic things we stack exercise platforms on, stack them next to me, sit up, grab one, lower, and then sit up and stack it on the other side of me. Then I stack them all back in the original place. Lol I'll upload a video sometime)
8x16
7x14
6x12
5x10

Plank (30 sec)

Leg Pull-ins on Bench
x12
x12
x12
x12

Plank (30 sec)

Machine Crunch (Peak Contraction)
50x8 (4-sec reps)
50x7 (4-sec reps)
50x6 (4-sec reps)
40x6 (4-sec reps)

Plank (30 sec)

Felt good. I'm happy I got to actually use a barbell tonight. :D

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

Hey man, this type of stuff is totally fine in the "main" BOI thread. It makes it easier for people to read everything when the amount of individual threads in existence is kept to a bare minimum, cool? Having said that, your buddy is a strong dude, I just hope he doesn't have issues keeping his butt on the bench during comps....that's a shitty way to 'fail' a bench.

And as far as abs go, I think that like legs, it's good to train them in all rep ranges for the most hypertrophy. Standing cable crunches are pretty much the only ab exercise I actually sort of enjoy.

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KosanFalcon
Level

Join date: May 2011
Location: Louisiana, USA
Posts: 246

hungry4more wrote:
Hey man, this type of stuff is totally fine in the "main" BOI thread. It makes it easier for people to read everything when the amount of individual threads in existence is kept to a bare minimum, cool? Having said that, your buddy is a strong dude, I just hope he doesn't have issues keeping his butt on the bench during comps....that's a shitty way to 'fail' a bench.

And as far as abs go, I think that like legs, it's good to train them in all rep ranges for the most hypertrophy. Standing cable crunches are pretty much the only ab exercise I actually sort of enjoy.


I didn't even notice his butt coming up, but he did set a MS state record last year in an APA raw meet, benching 358 @164 (previous record was 330). So he may have let form go a bit here, but he knows what the rules are.
Yeah, I try to focus on getting at least one slow-rep exercise (I use a LOT of slow reps) and one peak contraction exercise every time I work abs, but the rep range wildly varies in each workout. I don't think I LIKE any ab exercises, but I feel the most effective for me are probably Hanging Leg Raises and Woodchopper.

Well, it's...BACK DAY!!!
Gonna shoot for this overall scheme, but it may change a bit when I get in there. Gonna try to use those wrist wraps and see if I can do some overhand BB Rows at somewhere near max capacity for the first time since I hurt my wrist. We'll see. I can always switch to T-Bar if I have to; that neutral hand position doesn't really hurt.

5/25/11
BACK
Chinup (MRF x 7)
BB Row (2 x 6-10, 3 x 30-rep drop)
Good Morning (4 x 6-8[4-sec reps])
SUPER
DB Row (4 x 8-12)
Low Cable Row (FST-7)
Back Ext (4 x 6-8 [4-sec reps])

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

Yeah as soon as he starts pressing, his ass comes right off...but I don't doubt he's a plenty strong dude of course.

I think you missed this first part haha...post up workouts and such in Brotherhood Of Iron 10.0 man, that's the point of that thread! I don't want a million threads that are all basically about the same thing here, if that happens, we'll all miss out on a bunch of stuff.

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Ty Carlson
Level 3

Join date: Jul 2008
Location:
Posts: 696

KosanFalcon wrote:
hungry4more wrote:
Hey man, this type of stuff is totally fine in the "main" BOI thread. It makes it easier for people to read everything when the amount of individual threads in existence is kept to a bare minimum, cool? Having said that, your buddy is a strong dude, I just hope he doesn't have issues keeping his butt on the bench during comps....that's a shitty way to 'fail' a bench.

And as far as abs go, I think that like legs, it's good to train them in all rep ranges for the most hypertrophy. Standing cable crunches are pretty much the only ab exercise I actually sort of enjoy.


I didn't even notice his butt coming up, but he did set a MS state record last year in an APA raw meet, benching 358 @164 (previous record was 330). So he may have let form go a bit here, but he knows what the rules are.
Yeah, I try to focus on getting at least one slow-rep exercise (I use a LOT of slow reps) and one peak contraction exercise every time I work abs, but the rep range wildly varies in each workout. I don't think I LIKE any ab exercises, but I feel the most effective for me are probably Hanging Leg Raises and Woodchopper.

Well, it's...BACK DAY!!!
Gonna shoot for this overall scheme, but it may change a bit when I get in there. Gonna try to use those wrist wraps and see if I can do some overhand BB Rows at somewhere near max capacity for the first time since I hurt my wrist. We'll see. I can always switch to T-Bar if I have to; that neutral hand position doesn't really hurt.

5/25/11
BACK
Chinup (MRF x 7)
BB Row (2 x 6-10, 3 x 30-rep drop)
Good Morning (4 x 6-8[4-sec reps])
SUPER
DB Row (4 x 8-12)
Low Cable Row (FST-7)
Back Ext (4 x 6-8 [4-sec reps])


I am not trying to be a dick here dude, but the whole reason hungry4more said that this stuff should be in the regular BOI thread is because.....wait for it....he wanted you to post it in there and not here.

The BOI thread is a training log for several people...simple as that. People don't start their own training logs in here because it will make everything extremely cluttered.

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ashylarryku
Level 5

Join date: Aug 2009
Location: Pennsylvania, USA
Posts: 3820

Ty Carlson wrote:
KosanFalcon wrote:
hungry4more wrote:
Hey man, this type of stuff is totally fine in the "main" BOI thread. It makes it easier for people to read everything when the amount of individual threads in existence is kept to a bare minimum, cool? Having said that, your buddy is a strong dude, I just hope he doesn't have issues keeping his butt on the bench during comps....that's a shitty way to 'fail' a bench.

And as far as abs go, I think that like legs, it's good to train them in all rep ranges for the most hypertrophy. Standing cable crunches are pretty much the only ab exercise I actually sort of enjoy.


I didn't even notice his butt coming up, but he did set a MS state record last year in an APA raw meet, benching 358 @164 (previous record was 330). So he may have let form go a bit here, but he knows what the rules are.
Yeah, I try to focus on getting at least one slow-rep exercise (I use a LOT of slow reps) and one peak contraction exercise every time I work abs, but the rep range wildly varies in each workout. I don't think I LIKE any ab exercises, but I feel the most effective for me are probably Hanging Leg Raises and Woodchopper.

Well, it's...BACK DAY!!!
Gonna shoot for this overall scheme, but it may change a bit when I get in there. Gonna try to use those wrist wraps and see if I can do some overhand BB Rows at somewhere near max capacity for the first time since I hurt my wrist. We'll see. I can always switch to T-Bar if I have to; that neutral hand position doesn't really hurt.

5/25/11
BACK
Chinup (MRF x 7)
BB Row (2 x 6-10, 3 x 30-rep drop)
Good Morning (4 x 6-8[4-sec reps])
SUPER
DB Row (4 x 8-12)
Low Cable Row (FST-7)
Back Ext (4 x 6-8 [4-sec reps])


I am not trying to be a dick here dude, but the whole reason hungry4more said that this stuff should be in the regular BOI thread is because.....wait for it....he wanted you to post it in there and not here.

The BOI thread is a training log for several people...simple as that. People don't start their own training logs in here because it will make everything extremely cluttered.


It's ok, he's new lol. I don't think he realized what the BOI was about when he got himself the invite.

But yea, all of our workouts are posted in the BOI threads. The current one is "Brotherhood Of Iron 10.0".

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hungry4more
Level 2

Join date: Nov 2007
Location: North Carolina, USA
Posts: 6681

Easy Ty, he WAS homeschooled after all ;)

*I can say that, cuz I was too haha*

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KosanFalcon
Level

Join date: May 2011
Location: Louisiana, USA
Posts: 246

hungry4more wrote:
Easy Ty, he WAS homeschooled after all ;)

*I can say that, cuz I was too haha*


HAHAHAHA Ohhh, I get it now. My bad yo. Nice! Homeschoolers bent on world domination!
JACKED AS FUCK HOMESCHOOLERS!!!
The logs will be there from now on. :P I just love the "We'll do it live! FUCK IT!!!" Bill O'Reilly flip-out, and jump on any chance to quote it.

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Ty Carlson
Level 3

Join date: Jul 2008
Location:
Posts: 696

Sorry for sounding abrasive, I hadn't seen hungry's post yet. Gotta love O'Reilly!

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KosanFalcon
Level

Join date: May 2011
Location: Louisiana, USA
Posts: 246

Lol Nah, you guys are cool. I just didn't know the "main" BOI thread referred to initially by H4M was the BOI 10.0 thread.

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