The Brotherhood of Iron

[CarlitosWay]

!

Nice wheels! Haha, my stomach started to growl as soon as I looked at those pics of your meals!

Ever thought about switching to my world of max effort lifting, cutting the volume and just focusing on strength/power output for a while? Your methods of training combined with your diet are obviously working for you, but sometimes you need to change things up drastically to stay fresh, motivated and keep your body guessing. I bet a 455 lb deadlift, 365 lb squat, a 225 lb powerclean and pull ups/dips w/ 100+ lbs around your waist would make you just as sore as your current regimen, and be just as effective, especially if used in combination. These forms of training are more CNS-intensive, so you have to rest more. I know you said you have a physical job, so that takes care of conditioning/cardio... With max power style training, you'd only be lifting 3 days a wk, maybe 4.

Yeah well of course I always try to get stronger on reps and lately have been working on my high bar oly squats and deadlifts (getting my form back into the groove now).

I'm going to start doing dls when I'm more fresh to hit some bigger weights

One of my buddies trains a lot like you, higher volume, bodybuilding-ish with slow controlled movements... I'm training with him today... He's 5'11" - 220 (12-14% bf) and on test/tren, and training with me is still gonna whoop his ass. He calls me up when he wants an intense leg or deadlift day.

haha nice...

Your style is obviously working for you, but sometimes you just need a change to keep things fresh! Just my 2 cents. Keep it up though, this is a wicked work out log.

Thanks will do, planning to keep it going non stop... lots of good people here and encouragement!!!

Good going mate!

This is prolly my favourite log on here, not stuck with the SS/5x5 dogma that seems so prevalent here and willing to try what works for you. Effort!

Thanks bub... Yeah all routines work to an extent, but everyone has different goals .

Dude, you're strong as ****! Good going!

Ha yea for my size I'm not too bad, yet much room for improvement, you should see some of my buds. One of my friends just back squatted 405 lbs for 50 reps (sets of 5 until he got to 50!)

I'll follow your journal too, send you my best and keep training hard! :box:



today I did a light leg work out :rock: as I was feeling pretty tired/beat up today from work and lack of sleep (other day took a pre-workout supplement before training and late at night, very idiotic of me).

high bar oly squats.
245 lbs x 1
225 lbs X 5
225 lbs X 5
225 lbs X 5
225 lbs X 5
225 lbs X 5
225 lbs X 4
225 lbs X 3
225 lbs X 2

Than more doubles and triples until I completed a total of 50 reps......1-2 minute rests between sets, all squats were buried. I usually don't do straight sets like this with the same weight as I like to ramp up to somethin a lot heavier...yet just tried something new today

than after

tri-superset combo
lean away leg extensions
leg curls
seated machine calve raises

3 sets ramped up (all exercises done one after another)

 

[CarlitosWay]

http://mdtv.musculardevelopment.com...nth/2983-freak-of-the-month-shawn-bellon.html

Guy is a cerified BEAST I aspire to be around this size one day. Don't necessarily have to be real lean.

Shoulders/back today ...legs are wrecked... lots of food is a MUST!

 

[CarlitosWay]

Shoulders/back

seated shoulder barbell pin presses (top portion, barbell @ forehead height)

top set
185 lbs X 3
Rest pause
X1

high rep set after
135X10

standing db laterals
17.5 lbs
35 lbs to failure

neutral close grip lat pulldowns
top set was almost whole stackX6 reps (don't know exact weights)
than back off set with 3/4 of stack to failure

T-bar rows
3 plates + 25 lbs X 7? reps No pr really need to start bringing a notepad to the gym again so I can start setting some more prs!

2 plates X 14

standing cable curls done like in front double bicep pose (don't know wtf you call these lol)
3 sets

face pulls/hanging leg raises superset
3 sets

baddabing badda boom....was so hungry like 1/2 through work out .makes sense diet was pretty light for the day

breakfast 8 poached eggs
pre-workout meal seasoned ground beef+rice/broccoli
post workout 50 grams whey protein + 90 grams corn starch

post workout meal 12 raw salmon sushi rolls + one sashimi white tuna
**** load of green tea + water and some weird soy bean soup lol (****in' hate soybeans but soup was rather good)

Became good friends with Sushi guy, his name is Jung Lee or some **** like that something you would hear on Mortal Kombat or Street fighter

pre-bed meal
2 cups cottage cheese + 1 scoop chocolate whey protein
+2 tbsps peanut butter
fish oil
fiber (so i dont get congested like a mofo, I have baby wipes always on me though LMAO)

 

[CarlitosWay]

legs session today

went in with back/hammies feeling a bit sore still, hmm could be cause I've been living off of so many freakin' shakes and mimimal whole food..never dipped below 200 grams of protein but still ..need to get sleep in order tho that's for sure too...

deadlifts
135 - warm up
225 warm up
315 warm up
365 X 1 clean ass rep
loaded up 405 ...FAIL



Getting me some ****in' ammonia caps this is bull****, It comes down to more more mental than anything i think also...going after 4pps side **** this **** and getting it by the end of this month!!!!

lean away thibs leg extensions (went up with two legs, lowered negative portion with only one leg, did this with both sides, BRUTAL)
3 sets
supersetted with
standing calve raises

(was sharing a machine with a cute girl, she even loaded the 45 lb plate up again after I was done warming up with it and she finished using it <3 cute )

standing machine calve raises
3 sets ramped
390 lbs X 7 I think

my v-squat ghetto machine power squats (done facing pads)
4pps + 10 X6 ...mmm felt good nice and heavy.

that's the machine
http://www.exrx.net/WeightExercises/Quadriceps/LVVSquatH.html

lol real power squats...
http://www.youtube.com/watch?v=WNycmI1dyBQ&feature=channel
I try and replicate this except I use a more narrow stance and I'm a bit more upright, after leg extensions my quads get hit real ****in' hard.....to the point they go into muscle spasms after and through the night....

after that I just did hyper extensions
bw warmup
30 lbs warm up
50 lbs X10

I straddled the weight on my upper back using an ez curl bar and tucked inbetween my traps (as if high bar squatting) and I kept my upper back tight.....slow negative/on the way down, and exploded up from the bottom.

than next leg adduction/hanging leg raises(ab work) super set
3 sets...

hit hanging leg raises for like 19-20 reps on last set...all controlled ouch.
Hope getting my abs/erectors/hamstrings/glutes/quads/back strong as hell will make up for my small hip size when it comes to doing deadlifts and heavy barbell squats....only time will tell...and lots of food !!!

 

[CarlitosWay]

foam rolled legs/back real good..

broom stretch for shoulders/scapulae

shoulders

seated barbell pin press (forehead height)
BAR - Warmup
135 - Warmup
165 - Warmup
185 X 2
rest pause
X1 (grrr....no pr actually did worse than last time)

165X5
rest pause
X1

seated db lateral raises
20 lb dbs/ warmup
35 lb dbs/to failure

neutral grip dual cable pull downs
warm up 1/3 stack X 8
warm up 1/2 stack X *
220 lbs X 4
(bet to heavy didnt get full ROM so I dropped weight)
200 lbs X 6

back off set
160 lbs X 8 (good controlled stretch and contraction)

Hammer Strength Low Rows
1 plate - Warmup
2 pps - Warmup
3 pps Warm up
3 pps+10 X 7

back off set
2pps+35 X 11

Barbell shrugs/face pulls super set

shrugs
135 - Warmup
Face pulls (rope attachment) 10-15 reps

225 - Warmup
Face Pulls 10-15 reps

275 - To failure
225 - To failure

than I did a new ab exercise

barbell windshield wipers
3 sets
vid for demo http://www.youtube.com/watch?v=1w6pgIDsp18


On another note I've really been liking Apocalytica a lot lately and this cover for Metallica's - "Nothing else Matters" is just nasty good....

http://www.youtube.com/watch?v=rbTozgoj9OQ

Oh this is also real good

Rammestein + Scala and Kolacny Brothers (choir version)
with lyrics/translation
Beautiful and almost creepy vibe to it....
http://www.youtube.com/watch?v=x5dsaxcJ0sQ

 

[CarlitosWay]

Low Incline barbell press (yea real low incline! say 25 degrees)
barbell warmup
135 warmup
165 warmup
195X2 No pr grrrr...son of a ***** (going to work with 190 next time and start moving that up a lot higher in reps)

hammer strength wide grip press machine
4ppsX7 PR (did 8 but think guy helped me on last rep so I won't count that, I only need a lift off @ start but he spotted me the whole way through on a machine?LOL)

standing low/high cable flys
3 sets
20 lbs - warmup
35 lbs - failure
25 lbs - failure

ez bar tricep extensions/ez bar drag curls superset
40 lbs warm up
70 lbs warm up
tri extensions 100lbsX 8 (6 + restpause +2)
drag curls 100lbs X6

didn't have time for some forearm work oh well....didn't do calves as well which I'm trying to hit 4-5 times a week, cause of the little ****s they are.

Anyways was happy about the pr on the hammer strength machine, got a funny look when I asked a guy for a little lift off (hard to get it out the bottom with a lot of weight) I got a holy **** "That's a lot of weight!" look lmao

Anyways new pics, arms are little bastards for me.. They're playing catchup to my back/chest/Legs at the moment..

Oh btw I hit a pizza buffet the other day (was cheap like 6 bucks) on top of my other meals/snack, like 15 slices of pizza, some bread sticks, small salad LOL,+ another thing or two. Was rather nice..... Yeah it's rough being naturally lean !!!

Arms look so small here...wtf http://www.flickr.com/photos/47968496@N03/4673504642/

Seems I've been leaning out some....due to budget constraints, I'm not able to eat as much as I'd like. Yet what can one do? Sucks!

 

[CarlitosWay]

oh pics of foood....

Here we have some flax omega-3 enhanced spaghetti with some bourbon wine pasta sauce, + dried basil and Parmesan sprinkled on top. All on 8-10 oz of ground beef (yeah it's under there!)
http://www.flickr.com/photos/47968496@N03/4672880951/in/photostream/


Cheap breakfast
8 scrambled eggs
fresh pico de gallo salsa (cilantro, onions, green onions,jalapeno, lime juice too I think?)
black beans
Redmond's Sea salt
http://www.flickr.com/photos/47968496@N03/4673504468/

 

[CarlitosWay]

Why I love bodybuilding, proper nutrition and testosterone ... Look at this guy at 80 ****in' years old and looks better than 1/2 of the 20 year olds these days. It's down right sad, yet guys like him inspire me. 100+ db presses at his age? NUTS.

part 1 http://www.youtube.com/watch?v=vIgaAfJs_Fo&feature=player_embedded#!

part 2 http://www.youtube.com/watch?v=J-QsyUSqxrk&feature=related

A a great guy, another vid. His attitude is all class. I have short bi insertions/muscle bellies he gives me some hope!.
http://www.youtube.com/watch?v=B78allIGnhc&feature=related

shoulders/back
seated db press 3-4 sets
shoulder lateral raises 2-3 sets

hammerstrength high rows (supinated)
3-4 warm up sets
top set 2pps 6-10 reps
dropset
1 pps+10 6-8 reps

hammerstrength low rows (real focused on feeling a nice pump and squeeze)
3-4 sets
2pps+35 on top set 6-10 reps
2pps or so on lighter set 10-15 reps.

Did some arm work day after
spider curls 2-3 sets 6-10 reps (70 lbs X8 on top set)
standing ez bar drag curls 2 sets 5-10 reps (75 lbs X 5 than drop set 55X8 or so)
laying tricep ez bar extensions 3-4 sets 10-15 reps + rest pause (75X8, rp, + 4)

Hammer/pin wheel style curls 55 lb dbs - 2 sets 10-15 reps (some body english)


chest
low incline press tris were a bit sore still from other day, effected my pressing a little
3-4 sets top set 80X7
drop set 55X12

hs wide grip press
3pps+10 X8

machine flys
2-3 sets


did legs yesterday, lowerback is still recovering a bit...so went light and did nothing too crazy
seated calves raises 3-4 sets 6-10 reps
leg extensions 3-4 sets (top set 210 Lbs) 8-15 reps
v- power squat
2pps - warm up
3pps warm up
4ppsX8

supersetted with laying leg curls 3-4 sets 6-10 rep area

in and out...now I'm doing sprints today. 30-45 minutes, quick intervals 60-70% than a few at 80-90% then a cool down.

 

[CarlitosWay]

incline barbell bench press
175X6

decline barbell bench press
185X6
215X4
rest pause
215X2

seated dip machine
2-3 sets
top set 245 lbs to failure.....

laying ez bar tricep extensions
65 - warm up
85 - warm up
95 lbs X 8
drop set
65 lb to failure

standing low high cable flys
20lbs warm up
25 lbs X 15
30lbs ps X 12

 

[CarlitosWay]

Leg extensions
3-4 sets
top set 230 lbsX11

seated calve raises
3 sets
than drop sets to failure

machine power squats (only listing top set)
4pps + 25 lb plate X 6 pr

unilateral leg press (one leg at a time)
90 lbs X 9
70 lbs X 12

leg curls
3 sets
top set 110X8
dropset
85lbs to failure...

after did some swimming (not very well mind you), jacuzzi, sauna, hit on some women....fun fun

scale at this new gym I went to said I weighed 160 lbs? WOW....I look incredibly lean though, this is not what I want at all though, not at this point. Food budget is real tight though. Will definitely have to do some major eating next day or two.

 

[CarlitosWay]

back-biceps
warm up with hammer grip chins BW 1 set just repping it out

onto HS supinated high rows
2-3 warm up sets
1pps+35X8

Hammerstrength low rows
3-4 sets
top set 2pps+35X11-15 reps

barbell rows
top set
2pps+25X6 (bit of body english on last reps)

standing ez bar drag curls
2-3 warm up sets
100 lbs X 4-5
dropped weight a bit
90 lbs X 6-8

standing hammer curls
25 lbs 10-15 reps
35 lbs 10-15 reps (god arms were so fried from drag curls lol)

chest/tris
broom stretch/rotator cuff work
seated calve raises

low incline dumbbell bench press (resetting numbers and just really getting form down and will move up from these numbers, kind of a little break you could say elbows have been acting up a bit)
3-4 warm up sets
top set 70 lbs X 10 (deep stretch all chest, great mind muscle connection)

decline barbell bench
2 warm up sets
top set 215X5 PR (glad I had a spotter almost lost it racking it and dropped it on my neck yikes)

back off set
185X10

standing low cable flys
2-3 sets
20 lbs 15 reps
25 lbs 14-15 reps
35 lbs 10-12 reps

smith close grip bench press (ego is taking a hit but reassessing if I'm hitting everything properly is my main goal)

1pps+25X8
1pps+15X8

hooked up with a nice cute chic recently. Real happy about that, she's classy/fun as they come too. Literally will go out of her way to pay for things without me mentioning nothing, saying things like "Oh yeah you payed for this or that that one time, I'll take care of tonight". Definitely could be a keeper. Now if I could get her training it would be awesome!!!

 

[CaptainJ]

Gotta admire your dedication and enthusiasm for training
It's all really what it boils down to, you can do anytihng if you are dedicated enough. Keep it up!

 

[CarlitosWay]

did legs saturday before a night out with the gal and some boys . Only had one beer, but way too many shots (jager/monster bombs). Out-of-line honestly. Yet was just caught up in the moment. Anyways had fun though and got to play with some tits and ass and got a nice blow job at the end of the night.

Eating very clean next few days to try and cleanse my body some. Feel guilty.

anyways sat legs

leg extensions/hamstring curl superset
3-4 sets

than into oly skwats!
top set 245X6 each rep paused at the bottom. Easy. didn't have time do much more as I had to pick up my buddy.

Edit: BTW Thanks captainJ. Real envious of you learning Krav Maga. I really want to learn something like that right now. Muay Thai is a possibility soon for me. We'll see though.

 

[CaptainJ]

Muay Thai sounds sick, I would definitely take it up if there was a muay thai gym near me, as it has a competitive element in it that you don't have in Krav Maga. Plus it's all about striking which is something I prefer to grappling.

Although for all round practicality purposes, Krav Maga wins, as most martial arts are quite limited when it comes to usage in a streetfight.

Definitely have a shot at Muay Thai, you're the kind of guy who would really get into it.

 

[CarlitosWay]

Muay Thai sounds sick, I would definitely take it up if there was a muay thai gym near me, as it has a competitive element in it that you don't have in Krav Maga. Plus it's all about striking which is something I prefer to grappling.

Although for all round practicality purposes, Krav Maga wins, as most martial arts are quite limited when it comes to usage in a streetfight.

Definitely have a shot at Muay Thai, you're the kind of guy who would really get into it.

Well I would thoroughly enjoy learning Muay Thai and Krav Maga. I think they would really compliment each other. As Muay Thai is all striking. Maybe some Judo/Sambo/bjj later also. Yet most incidents happen standing up....



Had a car accident recently. Took a few days off as I get rear ended pretty good. Wrist got strained a little and body just felt like it got hit by a freight train.

After few days off I went into the gym for a light work out

shoulders/back
standing db lateral raises
3 sets

Standing db shoulder press done unilaterally
40 lbs X 8

seated db press
50X 10
rest pause
x 3

standing straight arm cable pulldowns (warm up lats)
3-4 sets

HS high row (supinated)
1 pps warm up 6-8 reps
1 pps+25 warm up 6-8 reps
1 pps+35 6-8 reps warm up
1 pps +40 6-10 reps
rest pause
+ 3-4

seated cable rows
3-4 sets
6-12 reps
top work sets
180X6
160X11 or so...

hanging leg raises
2 sets

mmmeh got too late. Chest/tris tomorrow....

Currently looking for a second job... will have no idea how to structure my training around working 70+ hours a week. Will be hectic. Might have to switch to some sort of upper/lower body routine.

 

[EFFORT]

Had a car accident recently. Took a few days off as I get rear ended pretty good. Wrist got strained a little and body just felt like it got hit by a freight train.

Glad it wasn't anything really serious. Working 70+hrs and training/eating is no walk in the park. Have to spend a lot of time pre planning stuff to make it work.

 

[CarlitosWay]

Glad it wasn't anything really serious. Working 70+hrs and training/eating is no walk in the park. Have to spend a lot of time pre planning stuff to make it work.

Thanks bud. Yeah well looks like my other job will only throw me around 20 hours...so about 60 hours or so a week with one class this fall semester. I'll manage that pretty easily.

Anyways needed to update

2 days ago did legs.....


leg extensions/hamstring curl super set
did seated calve raises in between rest periods.

4 sets

high bar olympic squats
3-4 sets
numbers are dropping, sucks yet I just worked on form and getting a decent depth (only hit 255 lbs for reps on top set)

in other news, went to a strip club for my first time. Was interesting but not my thing really and I could easily pick out the guys who go there way too much. I honestly wasn't that attracted to 1/2 of the strippers. 1 caught mine and my cousins eye so I took her in the back for two VIP dances. WOW she was gorgeous and let me rub on her some and play with them titties for a bit . Wish I could have met her under different circumstances lol! All they see is $$$$ when you're in them joints no matter how good looking you are.

 

[CarlitosWay]

fast shoulder session

db lateral raises
rear delt flys
4 sets 12-15 reps

top set 25 lbs X 12- 15

real strict form no cheating, great mind muscle connection.

behind the neck barbell press
3 sets
top set
110 lbs X 11

BHTN presses = hard as **** especially after thrashing them with some laterals and rear delt flys....

standing calve raises
6 sets
top set 2pps+10
drop sets to failure
bw reps done unilaterally to failure off ledge after

doing shrugs/ back tomorrow as I only had enough time to do a short session today so I picked shoulders.

 

[CarlitosWay]

interesting switch up in routine...was behind a few sessions
decided to do back/chest yesterday all antagonist work, each exercise done one after the other....rest periods auto regulated ...around 1-2 minutes or so....

3 sets
A)low incline db press
70 lbs X 13 pr (improved form)
B)3 sets bodyweight hammer grip chins (high reps 6-12 each set, I don't count reps unless chest is up high) (too easy forgot to bring belt to do weighted chins)

C)decline BB bench
3 sets
top set 195X6
D)HS low row 3 sets
top set 1pps+35 9 reps

E)barbell shrugs
3 sets
top set 255 lbs X 12 reps
F) low cable cross overs
3 sets....

 

[CarlitosWay]

Back...had an unplanned week off from the gym. Weight is down, numbers are down. frustrating but my budget is severely limited right now...been surviving off just smalls portions of peanut butter, lean cuisines frozen meals, ground beef, oatmeal, white rice, some veggies, olive oil as of late. Can't afford supplements like I used to. Yet I've got myself in this financial mess.

Anyways
did a leg session 2 days ago

seated calve raises
3-4 sets

leg curl/quad extension antagonist work
3-4 sets

high bar oly squats
won't even comment numbers have plummeted big time, understandable I've lost a good amount of weight....crazy how big of an impact stress/lack of proper nutrition can play on ones body.

did chest/arms
low incline db press
75 lbs X8

decline barbell press
185X3 (wow 30-40 lb drop)
165X8
145X8
so I just worked on form....

standing cable flys

larry scott cable extensions/standing cable drag curls
3-4 sets
great pump

laying hammer rope cable curls (done in station where one would do cable rows)
2 sets failure/

Yet I have to push through this, no matter how rough **** gets......

Some days I hang on just by a thread gentlemen, never thought I'd be one of those guys but I at times have thought about just packing up and leaving some where far. I've contemplated offing myself but chuckled at the thought after wards... It's essentially like giving up on yourself in the most coward way possible and also very disappointing, saddening to all the loved ones around you.

Today's mistakes are from choices made yesterday. I've made some stupid decisions in the past regretfully so. I'm just hoping I can get through these two college semesters and adios to my annoyingly monotonous job and hello Military!!! Then I can continue onto advancing myself into a career in Physical Therapy.