The Brotherhood of Iron

[EFFORT]

Sounds good, keep pushing forward

 

[CarlitosWay]

CHEST/TRIS

LOW INCLINE DB PRESS

35X15
55X8
70X7
80X9 PR

DECLINE SMITH PRESS
175X6
205X8 PR

LOW CABLE FLYS
30X12
40X15
60X8

REVERSE GRIP SMITH BENCH PRESS
190X3
210X7 PR
175X12

SCOTT EXTENSIONS (ROPE ATTACHMENT) (done off bench with an incline)
65X19
85X11
75X17

Was funny recommended them to a guy who was 260 lbs @ 5'11 relatively lean doing (scott extensions ) these after I did them. Said he has never felt his tris get hit so good. They're real great for those with any elbow issues. Hit the long head (to get that massive look) like no other. These and dead floor skull crushers are staples for me.

Time to go eats lots of dead animals and rice!

 

[ATP]

Really sweet db presses in the incline. You're using my flat db weight for incline work. I do have a question. What is a scott extension? Did a google search but can't seem to find anything. If I am picturing it right you are using one of the cable crossover cables, put a bench inside and do a sort of tricep extension with it?

 

[CarlitosWay]

Really sweet db presses in the incline. You're using my flat db weight for incline work. I do have a question. What is a scott extension? Did a google search but can't seem to find anything. If I am picturing it right you are using one of the cable crossover cables, put a bench inside and do a sort of tricep extension with it?

THANKS MAN!!
Yeah can't wait until I'm repping the 100's one day :cuss: ......I'm going to buy these one handles that you attach to a barbell or smith machine bar...You set the dbs on them and it helps you stay tight as you don't have to kick them up. You just unlatch the dbs off the bar and rep away...I think most people can do more reps and weight but kicking them up and getting into position ****s with tightness/zaps unnecessary energy..

also here's a vid of the scott extensions i did them with a rope though and had to improvise with the bench (I put 10 lb plates under each corner to get that incline)
http://www.youtube.com/watch?v=zLkkJdpEHGQ

hope it works for ya.

 

[CarlitosWay]

*as he holds back from vomiting waxy maize* uhm...bis/forearms/legs

OFFSET SEATED DB URLS ( was doing them standing, just wanted to give these a go, hmm I liked)

27.5X8
37.5X6
42.5X9
REST PAUSE
+3 pr!

RUHL CURLS
110X13
140X13 PR! (LOTS OF BODY ENGLISH ON LAST ONES HAR HAR HAR )
100X15 (BIS OBLITERATED!)

REVERSE FOREARM CABLE CURLS
40X14 pr!
45X10 pr!

LEG CURLS
50X8
80X8
120X9

HACK SQUATS
90X8
180X6
270X3

Said **** it lets do 4 plates, cause I haven't really tried repping that out got 2 deep ass ones...then FAIL lol!

360X2
Then directly into dropset....
270X6?
180X8
90X9

Didn't have time for a widowmaker hence the drop set....so had to x that and the extreme stretches for hams/quads.

 

[CarlitosWay]

grrrrrrrrr had a great work out...but I shouldn't train so late when I have to wake up early as **** (3:30 am) I'm wide awake and just feel like running around in the streets buck naked and ripping out stop signs.

SEATED BARBELL SHOULDER PRESS (OFF PINS)
175X4
REST PAUSE
+1

155X8

MACHINE LATERALS
90X10
70X13

RACK DEAD LIFTS (KNEE LEVEL)

365X6 PR

HS HIGH ROWS (OMG MACHINES AND DEADLIFTS SAME SESSION CARLITO WHAT ARE YOU DOING!?!)

250X8
REST PAUSE
+4 PR

SEATED ROWS

150X15
170X10 (with some body english lolz)

 

[CarlitosWay]

Chest/Tris
Hammerstrength Incline Press
230X6
REST PAUSE
X1

MACHINE DIP
130X10
REST PAUSE
X3

CYBEX PEC FLY PRESS
50X10
40X13
60X8

LARRY SCOTT EXTENSIONS
60X21
90X13
80X15

DAY 2
BIS/FOREARMS
STRAIGHT BAR CABLE DRAG CURLS
140X8
REST PAUSE
X3
REST PAUSE
X1-2?

HAMMER DB CURLS
40X12
55X10

DAY 3 (Was feeling pretty ****ty the whole workout, lack of sleep seriously drained me)
LEGS
DB SLDL'S
80X12?

SEATED LEG CURL
??

MACHINE HACK SQUATS
230X10 or so

LEG PRESS
270X22?

Yeah overall weak ass work out for legs.. Need to hammer that food and catch up on sleep badly.

 

[Fuglydude]

Interesting journal... your workouts are like the antithesis of mine! Its intriguing. Almost all of my lifts are free weights... machines like the smith machine and cables and stuff feel very unnatural for me even though I've been lifting for over a decade. The same goes for isolation work. I think this is because of my athletic background that I was taught to scoff at machine/isolation work... just lifting dogma associated w/ power-speed athletics (sledding/sprints).

I wish I was half as committed to diet as you are. I notice high volume workouts through out your journal. Your diet/rest regimen gotta be spot on to tolerate that much volume if you're natural.

With the kind of weight you handle, I think you should be able to rep w/ 100 lb dumbell press pretty easily. I don't think I could any of the exercises you do w/ the weight/reps that you handle, and I'm pushing 110's x 6 on incline (minimal incline) dumbell press and picking them off the ground and setting up w/o a spotter. I train more for strength though, and it seems your program is geared more towards hypertrophy. I think our stats are also similar, I'm 5'8" - 180 at around 10%.

Are you setting up to compete in bodybuilding, or do fitness modeling?

Interesting journal though... I'm gonna have to borrow some stuff from your exercises and your diet. Keep it going...

 

[CarlitosWay]

Interesting journal... your workouts are like the antithesis of mine! Its intriguing. Almost all of my lifts are free weights... machines like the smith machine and cables and stuff feel very unnatural for me even though I've been lifting for over a decade. The same goes for isolation work. I think this is because of my athletic background that I was taught to scoff at machine/isolation work... just lifting dogma associated w/ power-speed athletics (sledding/sprints).

I wish I was half as committed to diet as you are. I notice high volume workouts through out your journal. Your diet/rest regimen gotta be spot on to tolerate that much volume if you're natural.

With the kind of weight you handle, I think you should be able to rep w/ 100 lb dumbell press pretty easily. I don't think I could any of the exercises you do w/ the weight/reps that you handle, and I'm pushing 110's x 6 on incline (minimal incline) dumbell press and picking them off the ground and setting up w/o a spotter. I train more for strength though, and it seems your program is geared more towards hypertrophy. I think our stats are also similar, I'm 5'8" - 180 at around 10%.

Are you setting up to compete in bodybuilding, or do fitness modeling?

Interesting journal though... I'm gonna have to borrow some stuff from your exercises and your diet. Keep it going...

Thanks for your perspective lol. Yeah my goal for the most part is size, of course I'll take any added strength tho no problem. Fitness modeling sounds good for me and something I could do. I just dont have the genetics to do any damage in bodybuilding. After 5-10 more years I "maybe" could place decently in a local show but that's all.

As for my stats I'm Hovering right now around 175 @ 5"11 pretty lean,which is way to small!. (yeah I always have vascularity in arms/shoulders/abs showing). Yeah I'm tall though . lanky arms plus short tri attachments, doesn't really help my pressing much. Yet I figure once I put on 15-20 more lbs. 100 lb dbs will be no problem at all. Shooting for a big 210-220 long term goal though cause as of right now I just look real "fit".

As for diet, I eat clean 80-90% of the time and with out hesitation I'll eat hamburgers/pizza here or there. (4-5 whopper jrs at once from burger king is nothing new to me!)

I work a labor intensive job...so with my narrow frame and energitic young self. I burn through calories like a bugatti veyron burns gas. (5.2 mpg :crackup: )

Oh and my rest is sporatic most of the time. Something I really need to work on lol. Some days I'll work 10-11 hours on 3-5 hrs sleep and I'm like a zombie, but I'11 still get into the gym.:cuss: . Yet the only way I chug along is cause of how much I eat.

 

[CarlitosWay]

Typing this out as I enjoy a big piece of sirloin steak NOM NOMN OM....

SHOULDERS/BACK

BROOMSTICK STRETCH

HAMMERSTRENGTH BHTN PRESS (BEHIND-THE-NECK)
50X15
90X7
180X4
200X2
180X8
REST PAUSE
X1

MACHINE LATERALS
60X15
100X7
90X12
80X10

BAND FACE PULLS
PURPLE BAND 2XFAILURE
BLACKBAND 2XFAILURE

HAMMER PULLDOWNS
90X8
140X9
180X6
200X10 (dropped weight a lot more as to focus on activating the lats as much as possible)
RP
X3
RP
X6

YATES BARBELL ROWS - LET'S GET NASTY!
135X8
185X8
225X6
265X9

SEATED ROWS
150X15

Meh didn't have time to do abs and extreme stretches for lats/shoulders.... next time though. So today I'll go in and do some ab / neck work only.

 

[Fuglydude]

Ya unfortunately life always does get in the way of training/diet, etc...

At least w/ a physical job coupled w/ a decent metabolism you'll be able to get away w/ eating lotsa crap and still stay lean. By the way, 5'11" - 175 is NOT small, assuming you're in the single digit bodyfats and symmetrical. One of my buddies, is around that size, and he's almost got his pro card for fitness modeling. He was in the mid 170s, but looked like he weighed 200. If you wanna make some serious cash off your physique consider stripping... it got me through my second university degree, and no matter how much training/education I get, I'll never be able to make the kind of money per unit time that I do when I'm doing a stagette/revue... Plus its A LOT of fun!

 

[CarlitosWay]

Ya unfortunately life always does get in the way of training/diet, etc...

At least w/ a physical job coupled w/ a decent metabolism you'll be able to get away w/ eating lotsa crap and still stay lean. By the way, 5'11" - 175 is NOT small, assuming you're in the single digit bodyfats and symmetrical. One of my buddies, is around that size, and he's almost got his pro card for fitness modeling. He was in the mid 170s, but looked like he weighed 200. If you wanna make some serious cash off your physique consider stripping... it got me through my second university degree, and no matter how much training/education I get, I'll never be able to make the kind of money per unit time that I do when I'm doing a stagette/revue... Plus its A LOT of fun!

Yeah with school...I could use some extra cash. I'm prob going to go into some personal training...even if I have to do it at some foo foo ass gym. Money is money!!

Lol I am pretty handsome (and no it's not just my mom who says it lmao).....We'll see I'll def keep that in mind for the future hahahaha......

 

[CarlitosWay]

eating some peanutbutter and cottage cheese struggling to get to bed...so thought I would update this thing here.....

Let's see boys

Get to the gym only had 1/2 hour to train.(gym closed hour earlier then I thought fml)..so Chest only it was . Will prob do tris tomorrow or on shoulder/back day ...

LOW INCLINE BB PRESS

BARX10
135X8
155X6
175X4
185X5
175X7

Real am working on controlling the negative and pressing up as explosive as possible, contracting chest real hard. No leg drive, nada. Well it sure humbled me!

Gironda Guillotine BB press (just giving these a go after I saw how good they did in the test from the exercise study I linked a while ago)

fml these humbled my ass to, bringing bar toward the throat, I took it upon myself to start real light as to not strain myself. Set up pins for more safety also.
95X13
115X11

Will def start working up to bigger weights with these. Think these will really help bring up my upper chest, along side other low incline work.

low high cable flys
40X14
50x12
35x13

That was all.....quick session but great chest pump..after

 

[CarlitosWay]

Took 2 days off....which felt like FOREVER hahaha....back at it again though . Bis/forearms/legs mother****ers!!

STANDING EZ BAR DRAG CURLS
BARX10
55X8
75X7
85X9

LAYING RUHL CABLE CURLS (OFF BENCH)
120X13
130X12 HAD MUCH BETTER FORM THEN LAST TIME I DID THEM

REVERSE FOREARM CABLE CURLS
30X15
40X11 CONSTANT TENSION *ENGLISH ACCENT* SQUUUUUUUEZE !!!!!!

DONKEY CALVE RAISES
280X8
320X9
340X8

SEATED HAMSTRING CURLS
75X10
120X9
165X8
150X9

LEG PRESS
2PPSX15
4PPSX8
6PPSX8

Widowmaker attempt.....
5PPS X 15 owwwwch....

need to hit 20 + next time. Hobbled out the gym, so low on food pay day can't come fast enough. fml!

 

[kbear0101]

Carlito! Is that 5PPS=Plate per side?....Like a hack squat form?

 

[CarlitosWay]

Carlito! Is that 5PPS=Plate per side?....Like a hack squat form?

lol not quite there yet on hack squats buddy...I can only do 4 pps X 2 on hack squats. Some day though I 'll rep 5pps like that!!

the 5pps was done on the leg press machine. cause I was pressed for time (gym was actually closed when I finished that I believe) so after the 6pps I just stripped 90 lbs and went for a widowmaker 20+ rep set.

Nothing impressive, yet I went real deep, no lockout ( as to keep as much tension on quads as possible) and oh boy **** got brutal after 10 reps.

I don't care if it's a machine or barbell if you're dead set on making yourself work hard, you can make anything torturous and beneficial in terms of strength/size gains.

 

[kbear0101]

Guess I was confused as to what the widowmaker meant...Looked on youtube and seemed like hack squats...

completely agree with... "I don't care if it's a machine or barbell if you're dead set on making yourself work hard, you can make anything torturous and beneficial in terms of strength/size gains"...Once I plataeu on the 4 lifts I have been working on I will probably do something similar to your routine...just hurt my other ankle not sure how much squatting/dead lifts my feet can handle

also...

"@ 6'1 you should shoot for at least 225 at the minimum!! Yet I would shoot for more like 250-260. That's a lot of frame to fill out!!@"

gonna have to agree with this also!!! I started off 182 at 6'1 and after gaining 12ish lbs there is really not much to notice...that doesnt mean there has not been changes, there has! but thinking after I reach my goal gonna have to go to 225 before I cut...

anyway just lettin you know I have been following and enjoy your journal...good job with the progress you have completed since the beginning

take care carlito!

 

[CarlitosWay]

Guess I was confused as to what the widowmaker meant...Looked on youtube and seemed like hack squats...

Yeah a widowmaker is pretty much any movement (hell you can do a barbell curl widowmaker haha) where you take a weight you can only do around 10 reps with and grind it out to 20+(slight pauses here and there). Usually done with leg exercises mainly ..leg press, hack squats are my fav. tho

I can barbell back squat good weight but with my lower back always giving out before my legs. I just didn't see it beneficial over the long haul for leg size/strength. Attempting a widowmaker on those is just asking for an injury for me to haha.

completely agree with... "I don't care if it's a machine or barbell if you're dead set on making yourself work hard, you can make anything torturous and beneficial in terms of strength/size gains"...Once I plataeu on the 4 lifts I have been working on I will probably do something similar to your routine...just hurt my other ankle not sure how much squatting/dead lifts my feet can handle

Mix it up...I think a lot of people short themselves by being "close minded". If you were to walk into my gym, which has some guys pushing decades of serious training. They UTILIZE everything. Some who even started on bodybuilding splits. *GASP* This was way before the internet and everyone parroting each other about "Oh you want to get big? Hey you're new though you must must do this or that." *cough* starting strength *cough* strong lifts *cough* oooh sorry cold going around

Bottom line a newbie will be able do nearly anything to gain some size in the start. I mean why not train the most optimal way from the get go? I kid you not, if I would have started training they way I am now. I put money on it I would be 20-30 lbs heavier.

I remember looking back when I was doing starting strength/chad waterbury full body workouts thinking that **** was the end all be all to get big and telling guys who were using splits who dwarfed me how much more efficient and better full body was training. I look back at all that and I was an IDIOT and felt I got fed some bull**** about bodybuilding training being only for people on steroids or the genetic elite or it's "too much for you". All crap if you ask me.

Ask any guy you see natural or not with an above average physique what training regimen contributed most to his success. 90% of the time it'll be some sort of split be it upper/lower or bodybuilding type split.



also...

"@ 6'1 you should shoot for at least 225 at the minimum!! Yet I would shoot for more like 250-260. That's a lot of frame to fill out!!@"

gonna have to agree with this also!!! I started off 182 at 6'1 and after gaining 12ish lbs there is really not much to notice...that doesnt mean there has not been changes, there has! but thinking after I reach my goal gonna have to go to 225 before I cut...

anyway just lettin you know I have been following and enjoy your journal...good job with the progress you have completed since the beginning

take care carlito!

You to man....I'll being seeing 200 very soon. FOOD is the only thing limiting my gains right now. Yet I still get my ass in the gym at least. Hopefully ordering 25 lbs of whey protein here soons. 100$ cheap eh?

 

[Fuglydude]

I don't agree w/ targeting a certain bodyweight... Unless you're competing in a sport or something. Use strength, body composition and the mirror as good indicators for progress. K-bear, one of my buddies is around 6'1"-6'2"... I've seen this guy rep out 405 x 10 on squats going below parallel. He fluctuates between 220-230, but the best I've ever seen him look is like 220 w/ mid to high single digit bf%. I guess it depends on your goals though.

I've made tens of thousands of dollars taking my clothes off for women... they NEVER ask you your weight before they tip you! In the male entertainment industry its all about aesthetics, sex appeal, personality, performance and your general vibe. I bring this up because I'm assuming you'd like to get laid more as an extra added benefit of being in shape...

Carlito... I need an isolation exercise for my hamstrings other than lying hamstring curls. I have an old hamstring injury back from my track days, and I frequently get hamstrings spasms when I train them. Any suggestions?

 

[CarlitosWay]

I don't agree w/ targeting a certain bodyweight... Unless you're competing in a sport or something. Use strength, body composition and the mirror as good indicators for progress. K-bear, one of my buddies is around 6'1"-6'2"... I've seen this guy rep out 405 x 10 on squats going below parallel. He fluctuates between 220-230, but the best I've ever seen him look is like 220 w/ mid to high single digit bf%. I guess it depends on your goals though.

I've made tens of thousands of dollars taking my clothes off for women... they NEVER ask you your weight before they tip you! In the male entertainment industry its all about aesthetics, sex appeal, personality, performance and your general vibe. I bring this up because I'm assuming you'd like to get laid more as an extra added benefit of being in shape...

Carlito... I need an isolation exercise for my hamstrings other than lying hamstring curls. I have an old hamstring injury back from my track days, and I frequently get hamstrings spasms when I train them. Any suggestions?

You ever do dumbbell stiff legged/romanian deadlifts? I do them and ramp up to at least 80-90 lb dumbbells and use straps. Get a deep stretch on them and you'll feel them good. Don't lockout at the top fully so your lowerback gets taken a bit out of the movement.

Guy showed me an exercise with a jump stretch band too. You loop it around say a squat rack frame/powercage....than sit across from it... so if you're sitting down the band is like around knee height or slightly higher. Than you slip around your ankle while sitting and pull in your heel to your body (like seated leg curl but with a band)

2-3 X failure and you should be good.

Sumo dead lifts are crazy good too I think for hammies/glutes.