The Brotherhood of Iron

[EFFORT]

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.

Keep pushing forward

http://www.youtube.com/watch#!v=5fsm-QbN9r8&feature=related
http://www.youtube.com/watch#!v=ftN1xPXFDzI&feature=related

 

[CarlitosWay]

Keep pushing forward

http://www.youtube.com/watch#!v=5fsm-QbN9r8&feature=related
http://www.youtube.com/watch#!v=ftN1xPXFDzI&feature=related

Wow funny thing is I am a HS drop out too, got my GED and returned to school. So I have a lot of things in common with the guy, except the homeless bit, **** must have been real rough there.

Thanks for the vids EFFORT. I just have to keep climbing.

as for today

shoulders/back

seated db press

60 lb dbs X 11
rest pause
+3

hopefully will be back up to the 70's again here soon

standing cable lateral raises
2 sets
15X10-15
10X10-15
standing dumbbell raises
25 lbs X15

rear delt raises
3-4 sets

seated calve raises

hammer chin ups
BWX8
Bw+25X6
BW+50X5
BW+75X1
BWXfailure 6-8 reps

db rows (only threw on straps when grip started to fail, once I got to 105 lbs)
45 lbs warm up set
70 lbs warm up set
90X7
105X8
85X12

smith machine shrugs
1ppsX12
1pps+25X12
1pps+35X15

different don't know if i like doing them in the smith machine, will continue to experiment with them.

 

[CarlitosWay]

legs
did not write it down so to the best of my knowledge
I did
seated calve raises
3-4 sets

thibs lean away leg extensions
3-4 sets 10-15 reps (up to 175-190 lbs owch)

high bar squats ..
3-5 sets
255 X 8 smooth reps
back off set
195 lbs to failure 10 reps or so...

db romanian/sldl style deadlifts
like so http://www.youtube.com/watch?v=igGZetE_Q2c

3-4 sets 8-12 reps
top set 90 lb dbsX10


2 days later I did shoulders
seated db press
70 lb dbs X 7 (back up to where i was before on to more reps now!)

seated machine press
2 sets

db lateral raises
2-3 sets

front raises
2-3 sets

rear delt machine work
3-4 sets

Arm session last week too
standing cable rope press downs
2-3 sets
10-15 reps

antagonist work with bicep cable curls (short bar doing em drag curl style)
3-4 sets 12-15 reps

machine dips
3-4 sets
6-10 reps

preacher db curls
2-3 sets

laying over head dead tricep extensions (never neglect overhead work)
3-4 sets (top set something like 85 lbs x8-10 with rest pause)
one back off set
65 lbs to failure

yesterday chest/back antagonist work (as i was a day or two behind on my routine)

A)db low incline press
3-4 sets
top set
80 lb dbs X 8 reps

B)hammer grip chin ups + chains
bwX10
Bw+20-30 lbs in chains X 8
Bw+50-60 lbs in chains X 5 + rest pause +2
(loved this antagonist w and really had fun adding the chains in)

C)barbell rows (done off flat bench press rack ha)
3-4 sets
195X8

D)standing low cable flys
3-4 sets

"Having a pump is like having sex. I train two, sometimes three times a day. Each time I get a pump. It's great. I feel like I'm coming all day."

Today I did a dedicated arms session again (loving this and well only hit arms real hard once a week instead of two)

A)standing cable straight bar press downs
3-4 sets
top set 85 lbs X11 reps
drop to 70 to get some more reps in
antagonist work

B)standing cable drag curls (explosive and slow controlled negative)
3-4 sets hitting failure on last set

inhuman smith machine close grip bench press
3 sets
185 lbs X 8

overhead tricep work/larry scott cable extensions (for long head of tricep)
3 sets
12-15 reps

ez bar curls/heavy work
60 lbs X 8
85 lbs X 6 RP + 3
back off set
65 lbs X 8

hammer/pinwheel curls
50 lb dbs 1 continuous set + rest pause
11-12 reps/failure, rest pause (10-12 sec pause), more reps to failure

finito...!

oh also had the ingenious idea today of making whey chocolate protein popsicles...they turned out real good and i even mixed one with natty peanut butter heheh

 

[CaptainJ]

Hey Carlitosway, do you do Power cleans? I really recommend them for building huge traps and a big thick neck, and also for adding pounds onto your deadlift.

What stage are you in, cutting or bulking, or are you doing a controlled bulk?

 

[CarlitosWay]

controlled bulk ^^^...anyways recent accomplishments as of late
75 lbX4 db shoulder presses
legit 315 lb squat
decline close grip barbell press 225X2

 

[Fuglydude]

Congrats on the recent accomplishments bro... How's the bodyweight/body composition doing?

I was checking out that video of the dumbell romanian DL/SLDL a couple of posts ago. Are they supposed to isolate hamstrings more than a barbell DL?

Keep it up!

 

[CarlitosWay]

Congrats on the recent accomplishments bro... How's the bodyweight/body composition doing?

I was checking out that video of the dumbell romanian DL/SLDL a couple of posts ago. Are they supposed to isolate hamstrings more than a barbell DL?

Keep it up!

It's going ok, gains aren't coming as fast as I'd like. Yet it's cause I'll eat really good for a few days/week and then I run out of money for food. ha

Those db sldls, in my opinion let you get a better stretch and contraction cause you can more easily move the dumbbells when going down and find a better groove than barbell. Yet both are great though.

If you do deadlifts every week, i don't think sldl work is really that necessary, alternating between them both is money though.

Been training, just not posting anything up

yesterday leg work
squat 325X1 10 lb pr
failed on 335 though.
leg extensions 3-4 sets (partials to failure @ end)
hamstring curls 3-4 sets
seated calve machine work

today
chest/bis
incline bb work
195X5 (messed around with grip and went wider, felt really god on chest)
hs iso lateral press
2 ppsX6
2pps+10X5
1pps+35X8

low standing cable flys
3-4 sets 10-15 reps

machine bicep curls (done unilaterally)
3-4 sets
max set, stack said 110lbs I believe
guessing 55lbs per side then so 55 lbs X 8 (some forced/assisted reps on the last couple, with nice slow negative)

standing, cable rope hammer curls (bit of body english late reps)
65 lbsX10-12 reps
57 lbs X 12-15 reps

 

[CarlitosWay]

"Side Note: Train Like a Bodybuilder
Whenever I say this, people cringe and run for cover, but there’s a method to my madness. What’s the goal of a bodybuilder? Not size or strength, but symmetry. They want their bodies to be symmetrical, from front to back and from side to side. This is how you have to think, and this is why there’s a growing fascination with weak points and the posterior chain. It’s also why so many injuries occur. When I tell you to train like a bodybuilder, I just want balance in your
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training. If you train your chest, train your back. If you train explosively with weights, train your conditioning level. If you train your conditioning, train your flexibility. Don’t get overzealous with one area for too long. If you do, expect to spend the same amount of time getting neglected areas up to par. Remember this when choosing assistance exercises, and try to achieve balance in your training with both exercises and muscles."

I just started Wendler's infamous 5/3/1 routine Monday. After I got done reading through most of the PDF; I knew this was exactly my kind of routine. In short, it's a highly recommended read for newbies, novices and advanced lifters.

I'll be doing Wendler's 5/3/1 with Dave Tate's Periodization Bible for my assistance work. Only thing I'll add is some curls and forearm work, chest flys here or there, lateral raises and that is all.

Assistance Work #4: Periodization Bible by Dave Tate This pattern of assistance work is inspired by an article Dave Tate wrote called The Periodization Bible, Part I. This is the piece that launched a thousand box squats, speed benches and good mornings, but very few deadlifts. That was a joke.

Day 1 Military Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

Day 2 Deadlift (5/3/1)
• Hamstrings – 5 sets of 10-20 reps (Leg Curls, Glute-Ham Raise)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
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Day 3 Bench Press (5/3/1)
• Shoulders or Chest – 5 sets of 10-20 reps (DB bench, DB Incline, DB Military, Incline press, Dips, Pushups)
• Lats or Upper Back – 5 sets of 10-20 reps (DB rows, Bent Over Rows, Chins, T-bar Rows, Lat Pulldowns, Face Pulls, Shrugs)
• Triceps – 5 sets of 10-20 reps (Triceps Pushdowns or Triceps Extensions)

Day 4 Squat (5/3/1)
• Low Back – 5 sets of 10-20 reps (Reverse Hyper, Back Raise, Good Morning)
• Quads – 5 sets of 10-20 reps (Leg Press, Lunges, Hack Squats)
• Abs – 5 sets of 10-20 reps (Sit-ups, Hanging Leg Raises, Ab Wheel, DB Side Bend)
You can change exercises however you see fit. This won’t make or break your program. You need to do enough assistance work to keep you balanced, strong and big – but not enough of it to break your performance on the big lifts. There are no real disadvantages to this kind of assistance work.

After being sick about a week. I took it upon myself to started off on the lighter end.

Monday/ Seated Barbell press (only rack in my gym was taken up)
155X6

low db incline press
5X10

db rows
5X10

(had to skip tri work, was running late for school)

Tuesday

Deadlifts (Thought 345 would be good for 5-6, strength wasn't with me that day)

315X5

back raises with chains
bwX3
+chainsX2

Wednesday Incline barbell Bench Press
180X5

db flat press
5X10

cable flys
3X12-15

standing ez bar curls
5X8-15

standing hammer curls
2X12-15

Excited to see the poundage go up over the next few months. squats today .