The Brotherhood of Iron

[CarlitosWay]

A great and honorable man once said

Am I the only nostalgic mofo on this site? What the **** happened to the once proud brotherhood of iron? When did this once bound by a thirst for growth and hunger for improvement bunch of hardcore animals get infiltrated by a bunch of pussified moronic cry babies?

I spent this morning replying to threads about people being threatened in the parking lot because they were using someone's piece of gym equipment, guys refusing to spot one another in the gym and people actually defending this mindless bull****. Tell me there is hope after all and the glory days will be once more.

I used to walk into a gym and hang around the big boys just to pick up a tip or two. I trained for years before I finally mustered up enough nerves to ask the biggest guy in the gym in the gym if I could please train with him.

The majority of these wannabe lifters nowadays have no ****ing respect for the game anymore and are just taking up gym space if you ask me. Why the **** do you look surprised when I tell you to get the **** out my way when you are talking to your girl on your cell phone?

If a guy, who is in the midst of a serious work out, asks you to spot him, you spot him when you are ready to do so. And even if he doesn?t ask you, if he gets crushed under a weight and you are nearby, you spot him.

When some young kid comes to you and asks you a few things, don?t be a total jackass and tell him a few basic things to get him on his way.

When someone is just ****ing around, tell him to do things right or go home. If you are serious and want to learn, I have no problem helping you along, just come correct and respect those who have come before you.

It is about time we clean this **** up, I am on a ****ing war path to grow and improve and will not be taking any prisoners.

Semper Fi,
A


This will be like a journal open to the masses that come to the Health & Fitness forum. If you're truly serious about putting on mass or getting some numbers up, don't bull**** around feel free to post new PR's, words of encouragement and sound advice. If you're not serious about any of this and have nothing to contribute don't *****in post in here. Bodybuilders are definitely welcomed!!!

Those wishing to start bodybuilding or could use some guidance. I suggest reading through this bodybuilding bible. http://tnation.tmuscle.com/free_onl...uilding/the_bodybuilding_bible_free_of_charge

Brief history about me didn't start lifting until 22 when I was standing at a whopping 5"11@126lbs. Now fast forward about two years of making some mistakes here and there and my last year actually training right and I now hover around a still much to small 170-175. Only thing I have going for me is I have no problem staying real lean (real narrow hips, pushing 27-28 inch waist). Short term goal is 200 lbs relatively lean. Lets get some boys....

Shoulders/Back

SMITH HIGH INCLINE SHOULDER PRESS
105X15
145X8
175X3
185X4 (bit to heavy)
165X7 (going for a little more volume)

Cable Laterals
20X15
30x15
25x14

HS ISO-High Rows (lat width exercise)

90X8
140X8
180X8
230X8
REST pause(10-12 sec rest)
230X4
REST pause
230x3+some body english

Back off set (just to work mind-muscle connection some more and blast the lats good)
unilaterally done
55X15

Seated rows 120 X 8 (was waiting for guy to finish with handles did quick warmup set)
T-BAR ROWS
155X8
175X10 (felt good liked my form, time to move up weight )

145X 13-14

Talked with a cool guy after who competes and has won a show or two(whose been training 18 years and the guy was real lean and jacked 5"7 180 lbs real low bf). We talked about genetics and how one should not worry about what other people have as you should only work to improve your own to their greatest potential.

So sweet night.....time to go make some bomb ass chili. Here's the recipe for those who are interested
Ingredients:

4 lbs extra lean ground beef (96%)
4 cans kidney beans (15.5 oz per can), drained and rinsed
2 large onions, chopped
2 large tomatoes, chopped
1 lb carrots, peeled and sliced
4 bell peppers — 1 green, 1 red, 1 yellow, 1 orange, cut into 1/2-inch squares
6 cloves garlic, chopped
Two 46-fl oz bottles V8 vegetable juice, spicy hot
Cashew meal

Spices:

4 tbsp chili powder, 1 tsp cumin, 2 tsp paprika, 1 tsp celery seed, 1 tsp fresh ground pepper (for a quicker version, you can use 3 packages chili seasonings mix, but it won't be quite the same!)

Cooking Instructions:

In a large skillet, brown the ground beef, one pound at a time, over high heat together with the garlic and onions. If your skillet is large enough (i.e., a wok), you can brown the beef all at once to save time. On the last batch, add the spices after the beef is browned and continue frying for another couple of minutes.

Add the browned beef to a very large pot with a lid, and then add the beans, tomatoes, carrots, peppers, and V8 juice. Bring to a boil and then reduce heat to simmer. To make the cashew meal, process the cashews in a blender in short bursts, until a grainy meal is formed. Don't process for too long or you'll have cashew butter. Stir in the cashew meal, cover, and simmer for an additional 30 minutes. Makes 10 servings

Nutritional Information, Per Serving:

Calories (k/cal) 637
Protein (g) 71
Carbohydrates (g) 53
fiber (g) 11
sugars (g) 18
Fat (g) 13
SFA (g) 4
MUFA (g) 6
PUFA (g) 2

 

[Jitterbug]

You talked about the Brotherhood of Iron and then went on to list a routine consisting of Smithy, isolation, cable machine and rows.

Is it a joke?

 

[CarlitosWay]

You talked about the Brotherhood of Iron and then went on to list a routine consisting of Smithy, isolation, cable machine and rows.

Is it a joke?

Nope why would I joke about that?
What's wrong with utilizing the barbell, machines and cables all in one session if I deem it necessary to building an aesthetic physique as my ultimate goal? I see some of the strongest/biggest motherfuc*kers use both. I could use the smith machine for pressing one week and then say a barbell shoulder pin press the next. It depends on what I'm in the mood for that day. Hell lots of strong man/powerlifters/IFBB Pro bodybuilders do stuff like db concentration curls/cable work/machine work all the time.....oh my isolation/cables jitterbug you better go tell that behemoth he doesn't know **** when it comes to the iron !!

I enjoy lifting whether it's doing a free weight movement or a machine, but if only using free weights is your thing or all you have access to is that, do you your thing by all means. The way I see it you can get big/strong using both.

Not trying to start a huge Machines vs Free weights debate. Lets just talk about eating big and stacking plates up be it on a barbell or a machine. Kapeesh?

 

[Kerpal]

You talked about the Brotherhood of Iron and then went on to list a routine consisting of Smithy, isolation, cable machine and rows.

Is it a joke?

:crackup:

 

[JDiddy]

That back/shoulder workout you posted would of been fine if you included some heavy deadlifts and standing barbell military or push presses. That would get some mass on you alot quicker then isolation routines at your experience level

Hell lots of strong man/powerlifters/IFBB Pro bodybuilders do stuff like db concentration curls/cable work/machine work all the time

Yes, after they have built up bulk from squats, deadlifts and other heavy compound excercises.

Nice recipe, might try it out

 

[Quagmire911]

Guy gains 50lbs..."You're doing it all wrong :cuss:"

 

[cuzza]

People are stuck in such dogma... it's no surprise many of these 'experts' aren't making good gains. Many of the strongest and biggest people use machines, particularly some HS machines. Kevin Levrone's main shoulder exercise is a smith shoulder press - wanna tell him he's not gaining muscle as fast as he can?

 

[synergy1]

brother hood of high/low cable machines.

sounds pretty mint if you ask me

 

[CarlitosWay]

That back/shoulder workout you posted would of been fine if you included some heavy deadlifts and standing barbell military or push presses. That would get some mass on you alot quicker then isolation routines at your experience level



Yes, after they have built up bulk from squats, deadlifts and other heavy compound excercises.

Nice recipe, might try it out

If you would look at my written journals from many past workouts you would see rack deadlifts, many row variations, standing/seated db press/military press, seated barbell presses, front squats (back squats don't do jack for my legs, lower back YES!) and so on.....sigh don't know why I'm having to explain myself. I lift in a serious gym with a lot of serious people and like them I utilize EVERYTHING.


Heh.....I feel I would be much bigger if I would have started lifting like I am now using isolation and compounds every session. doing 2-3 muscle groups every workout while hitting them twice a week. I mean if a kid wants to get big as possible why not train like a natty bodybuilder from the ****in' get go? Then people wonder why they have huge imbalances after doing full body workouts all the time. Just cause everyone said "You have to do this or that" I'm not going to listen to faceless people on the net versus experienced in the trenches sort of guys I interact with daily and some of my buddies on the net with actual pics/videos of progress to make their advice that much stronger.

Sigh sigh ...so many eager to jump onto quick assumptions. This is only ONE workout with differentiating exercises that vary from workout to workout I cycle. I usually alternate between heavy rack deadlifts and a heavy row variation. (as heavy rack deadlifts hit the spinal erectors/traps like no other) Been a few weeks since I've done them. So I'm due.

At least I can thank you for reminding me ...:crackup:

Hmmmmm seems we have a lot of peeps with nothing to contribute whatsoever posting in my thread...either post numbers, sound advice, words of encouragement or to put it more nicely GTFO!!

Running on only a few hours of sleep..shoulders/tris were still feeling a bit sore but got off work and said **** it still going to go in and doing chest/tri work. Had a pretty good workout.

CHEST/TRIS

INCLINE BARBELL PRESS (DEDICATED TO MY BABY CAKES JITTERBUG:flowers: )

BARX15
95X8
135X8
155X6
175X3
185X7 (spotter helped barely on the last one)

Had a real good spotter, guy who actually competes/is sponsored. ****in behemoth of a guy. Swear if I remember correctly he's around 240 at like 5"6-5"7


HS Incline MACHINE
180X8
Rest Pause
180X1

140X8

LOW INCLINE CABLE FLYS
20X15
40X15
50X11

SMITH CGBP
155X8
185X7
REST PAUSE
185X2

LARRY SCOTT TRI EXTENSIONS (DONE WITH CABLE AND ROPE ATTACHMENT)
80X20
100X12
80-90 lbs X TO FAILURE

That's it said and done...tomorrow bis/forearms/legs boys PEACE!:moon:

 

[CarlitosWay]

People are stuck in such dogma... it's no surprise many of these 'experts' aren't making good gains. Many of the strongest and biggest people use machines, particularly some HS machines. Kevin Levrone's main shoulder exercise is a smith shoulder press - wanna tell him he's not gaining muscle as fast as he can?

Yeah EXACTLY. I don't care what smoke people blow up your ass...if your goal is to get big/strong as ****. Finding the right barbell movements, machines, isolation exercises that you feel work BEST for YOU and no one else is the way to go.

You can't give some one a cookie cutter routine and diet. I've learned through trial and error what is working BEST for ME. I'm always open minded to the vets and others who take this serious who actually back up there advice instead of mindless bashing.

There's a Doctor who posts on a lifting forum I belong to who uses HS machines/compound/isolation exercises all the time and he's one of the biggest guys on that forum (went from 150 lbs to 270+ in the span of 10+ years). Of course he probably eats the equivalent of a couple babies in dead animals a day also LOL...

 

[Crissco]

Give this a shot 2-3xs a week.


Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12


Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 3x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec

 

[JDiddy]

If you would look at my written journals from many past workouts you would see rack deadlifts, many row variations, standing/seated db press/military press, seated barbell presses, front squats (back squats don't do jack for my legs, lower back YES!) and so on.....sigh don't know why I'm having to explain myself. I lift in a serious gym with a lot of serious people and like them I utilize EVERYTHING.

I jumped to my assumption because you said something about wanting to get heavier then you posted your iso routine.
But hey if its working for you then excellent. Ill check out your written journals.

 

[CarlitosWay]

Give this a shot 2-3xs a week.


Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF
Push-ups 3xF
Reverse Crunch 3x12


Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 3x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec

lol@ posting this. I did starting strength my first year....made many mistakes and only decent gains. There's reasons why people call compound movements like squats/deadlifts complex exercises. Cause they are! Especially if you're new to the game. If I would have focused on acing my squat/bench press/dead lift form all while also hammering isolation exercises/machines. I would be MUCH MUCH bigger right now.

Face it a beginner can literally do almost any routine and he will GAIN some sort of mass. Like I have mentioned I wish I would have started training like a natty bodybuilder from the GET GO! Yet I have found what serious bodybuilding is about the past year, which has opened up my eyes

Why would I want to do that routine right now? This doesn't even cater to my goals of being 200+ while remaining aesthetic (like guess what? A BODYBUILDER). Why only 2-3 times a week? When I can split up the body parts more and hit the gym 4-6 times a week real hard.

Let me guess you probably think you can build up big arms by only doing chinups to lol.

I'm hoping to one day stand out as some who actually looks like they lift seriously....I would honestly probably lose weight/burn out on that routine with how calorie taxing and draining full body workouts are.

 

[CarlitosWay]

I jumped to my assumption because you said something about wanting to get heavier then you posted your iso routine.
But hey if its working for you then excellent. Ill check out your written journals.

when I said written I meant my note books and what not I have here at home. Yet you'll see how I rotate stuff as the weeks/months go on and I post more in this thread.

I mean **** is there any bodybuilders here? I don't think some of you understand !! I want to mold my body into like a big piece of living and breathing art.

 

[Kerpal]

I'm hoping to one day stand out as some who actually looks like they lift seriously....I would honestly probably lose weight/burn out on that routine with how calorie taxing and draining full body workouts are.

That routine is terrible. I think it's the "Stronglifts" one. I wish people would stop posting it.

Anyway, the best way to look like someone who lifts seriously is to have a big squat, a big bench/overhead press, a big deadlift, and low body fat. The best way for a beginner to get a big squat, a big bench/overhead press and a big deadlift is simple linear progression, ala Starting Strength. If you only got "decent" gains you were probably doing something wrong.

 

[CarlitosWay]

That routine is terrible. I think it's the "Stronglifts" one. I wish people would stop posting it.

Anyway, the best way to look like someone who lifts seriously is to have a big squat, a big bench/overhead press, a big deadlift, and low body fat. The best way for a beginner to get a big squat, a big bench/overhead press and a big deadlift is simple linear progression, ala Starting Strength. If you only got "decent" gains you were probably doing something wrong.

Of course also comes down to food intake to. I agree if some one eats big and lifts impressive numbers for reps in the big 3 for many years . He should get some major mass. Yet will he look aesthetic as possible?

Well the thing was ...no matter how many things I read and vids I watched I look back and my form was crap on some exercises (dead lift/squat) and didn't learn how to warm up proper e.g. ramp up weights.

So I was spinning my wheels...plus me being 126 lbs soaking wet I was really intimidated by the gym and people. So I didn't really dare ask people for help....when I should have had a mentor from the start. Yet after months and months went by I loosened up and got a slightly better grasp of things.

I think this is a very interesting article......and very much so shows my view of what I envision when I think training and building an above average physique. http://www.tmuscle.com/free_online_...rformance_interviews/the_tao_of_dr_clay_hyght

Dr. Clay Hyght is a very thoughtful coach and he delivers no bs filled info......anyways thanks for your opinion

 

[cuzza]

There's a Doctor who posts on a lifting forum I belong to who uses HS machines/compound/isolation exercises all the time and he's one of the biggest guys on that forum (went from 150 lbs to 270+ in the span of 10+ years). Of course he probably eats the equivalent of a couple babies in dead animals a day also LOL...

He a doctor or a dentist? And a massive black one at that?

 

[CarlitosWay]

He a doctor or a dentist? And a massive black one at that?

Yeah he's actually a Dentist/Surgeon and yes he's black. Him Cephalic_Carnage, Christian Thibs, Stu, Sento Guy and Tribunaldude know their **** and when they diss out advice I listen!!!

 

[Crissco]

That routine is terrible. I think it's the "Stronglifts" one. I wish people would stop posting it.

Anyway, the best way to look like someone who lifts seriously is to have a big squat, a big bench/overhead press, a big deadlift, and low body fat. The best way for a beginner to get a big squat, a big bench/overhead press and a big deadlift is simple linear progression, ala Starting Strength. If you only got "decent" gains you were probably doing something wrong.

Thats common sense bro. I just picked a simple routine with some compound moments in there.
Carlitos way:Im confused man, first you post says brotherhood of iron and you post isolation exercises. When most people say the iron game, it usually consists of cleans,deadlift,ohp's,bent press....You also talked about getting big then put in an routine with mainly isolation exercises lol.


Check out this routine. Its what im doing now. Mainly ephezies the back.You can switch the second back say around to any lagging bodypart you choose.

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

* Rack pulls 5×5 (direct, hard, strength range)
* Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

* Flat bench 5×5
* Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted


Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

* Full squats 5×5
* Leg press 3×8

Hamstrings:

* Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

* Seated alternating bicep curls 5×5
* Hammer curls 3×8-12


Day 3: Vertical push-pull, calves, abs

Width-Back:

* Chins 5×5
* Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

* Arnold Press or Military Press 5×5
* Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

* Romanian Deadlifts 5×5
* Good mornings or high foot placement leg press 3×8

Quads:

* Walking lunges or seated leg extensions 3×12-20

Triceps:

* Skullcrushers, Dips, or between bench dips 5×5
* Cable pressdowns 3×8-12

 

[CarlitosWay]

Thats common sense bro. I just picked a simple routine with some compound moments in there.
Carlitos way:Im confused man, first you post says brotherhood of iron and you post isolation exercises. When most people say the iron game, it usually consists of cleans,deadlift,ohp's,bent press....You also talked about getting big then put in an routine with mainly isolation exercises lol.


Check out this routine. Its what im doing now. Mainly ephezies the back.You can switch the second back say around to any lagging bodypart you choose.

Day 1: Horizontal push pull, calves, and abs

Thickness-Back:

* Rack pulls 5×5 (direct, hard, strength range)
* Bent-over rows 3×8 (hypertrophy range)
(If you do a third, Hammer Rows 3×10-12)

Chest:

* Flat bench 5×5
* Incline dumbbell press 3×8
(if you do a third, Incline cable flyes 3×10-12)

Calves: (soleus) 3×12-20 seated calf raises. Pause at the bottom

Abs: 3 sets of 8-12, weighted


Day 2: Quad dominant, hamstring accessory. Biceps.

Quads:

* Full squats 5×5
* Leg press 3×8

Hamstrings:

* Leg curls or high foot placement leg press 3-4 sets of 12-20

Biceps:

* Seated alternating bicep curls 5×5
* Hammer curls 3×8-12


Day 3: Vertical push-pull, calves, abs

Width-Back:

* Chins 5×5
* Hammer high rows 3×8
(if you do a third, Hammer Behind the Neck rows or lying pullovers 3×12)

Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway – 3×10)

* Arnold Press or Military Press 5×5
* Standing side laterals 3×8

Calves: (gastrocs) standing or donkey calf raises, 3×8-10

Abs: 3 sets of 8-12, weighted

Day 4: Hamstring dominant, quad accessory. Triceps.

Hamstrings/glutes:

* Romanian Deadlifts 5×5
* Good mornings or high foot placement leg press 3×8

Quads:

* Walking lunges or seated leg extensions 3×12-20

Triceps:

* Skullcrushers, Dips, or between bench dips 5×5
* Cable pressdowns 3×8-12

See this routine setup actually looks good and I wouldn't mind doing it....like I mentioned in my previous post. I do rack deadlifts/ barbell shoulder presses/free weight front squats/ barbell rows. I just rotate them around. I just happened to use mainly machines on the first training day I posted and people got the impression I just use machines every time lol! :cuss:

Believe me if it came down to me having to pick between owning a power rack or a smith machine. I would take the power rack in a heart beat.