The Brotherhood of Iron

[CarlitosWay]

INCLINE BB PRESS
195X4

Going to work on getting this up for major reps next couples weeks

HS INCLINE
200X7
180X10

LOW-HIGH CABLE FLYS
30X15
40X15
45X15

RACK PIN CLOSE GRIP BENCH PRESS
185X7
RP
X1

LAYING BENCH BARBELL TRI EXTENSIONS
Here's a vid of them http://www.youtube.com/watch?v=tWmPqkAuLNU (starts at 3:20 mark) What a ****in' beast right?

Really like these...just getting a feel for them, ****in' right arm tends to take over a lot more than left ..need to acknowledge this a bit more...

75x8
rpx1

55x9
rp
x3

Yeah will be a bit before I'm repping out 155 that easy ha....

 

[CarlitosWay]

Did bis/foreams legs yesteday.

will only post my top sets cause that's all I remember ...lol

EZ BAR DRAG CURLS
85X10

RUHL BENCH CABLE CURLS
95X15 ?
115X15?

REVERSE CABLE CURLS (real strict on the 35X15)
45x12
35X15

DONKEY CALVE RAISES
SOMETHING LIKE 320X10

LEG CURLS
120X10

LEG PRESS
6PPS+20X8

went pretty deep, Almost didn't make rep 8, should have had some one watching me lol..

HACK SQUAT WIDOWMAKER
180X21

Barely could walk right after everything.....today is even worse barely got any sleep and have eaten like a pigeon. Time to get in a ridiculous amount of calories.

 

[ATP]

Moar clals in the mought... caus cals in da mouth make it go to biceps and make it grow big and beatufiul so you can bench press more women! :rockon: :rockon: :rockon:

Gotta say that you got balls doing the widowmaker as the last thing during the workout. Though hack squat is tad bit of cheating, you gotta have a bar on your back, holding up your body+bar and breathing like a maniac while you gather up enough strength to go down once more... maybe for the last time.... Then you go to the iron gods deep in a mine where they have squat racks as far as the eye can see.... I might be wrong though

Any chance to get any pics up btw... I need some... for... eh personal reasons

 

[CarlitosWay]

Moar clals in the mought... caus cals in da mouth make it go to biceps and make it grow big and beatufiul so you can bench press more women! :rockon: :rockon: :rockon:

Gotta say that you got balls doing the widowmaker as the last thing during the workout. Though hack squat is tad bit of cheating, you gotta have a bar on your back, holding up your body+bar and breathing like a maniac while you gather up enough strength to go down once more... maybe for the last time.... Then you go to the iron gods deep in a mine where they have squat racks as far as the eye can see.... I might be wrong though

Any chance to get any pics up btw... I need some... for... eh personal reasons

sure why not...

http://www.flickr.com/photos/47968496@N03/4439910800/
here's before pic 126 lbs @ 10% bf...Best pic I could find as I seldomly took off my shirt. It barely does any justice in showing how extremely skinny I was for my height...was a bit over 2 years ago.

Pic taken today... little carb depleted/flat for my liking but whatever
http://www.flickr.com/photos/47968496@N03/4439844952/in/photostream/


wheels
http://www.flickr.com/photos/47968496@N03/4439850992/in/photostream/

recent back picture...
http://www.flickr.com/photos/47968496@N03/4436289122/in/photostream/

Mind you I still feel very very small and I don't see myself being some what satisfied for at least another 30-40 more lbs. =)

 

[ATP]

Awesome man, you've really come a long way, especially the back looks great.

No worries on before pic though I can imagine how you looked like at that weight since I was rather skinny myself before I started lifting. 30-40 lbs sounds like a good longterm goal, but I bet when you do reach it you'll say "just 15 more pounds and I'm done" :yes:

Ehm, I'm afraid you'll have to wait a bit for me to post pics, I promise to do it at the end of this bulk cycle.

 

[EFFORT]

Though hack squat is tad bit of cheating, you gotta have a bar on your back, holding up your body+bar and breathing like a maniac while you gather up enough strength to go down once more... maybe for the last time.... Then you go to the iron gods deep in a mine where they have squat racks as far as the eye can see.... I might be wrong though

Its not cheating to use a hack squat machine, leg press, smith machine for a widow maker set or even your main leg work. The thing that matters is getting progressively stronger on those lifts while doing your best to avoid injury.

 

[CarlitosWay]

Its not cheating to use a hack squat machine, leg press, smith machine for a widow maker set or even your main leg work. The thing that matters is getting progressively stronger on those lifts while doing your best to avoid injury.

Yep exactly....all BB back squat widowmakers do is give me the worlds biggest lower back pump while my legs barely get hit and continue to look pathetic....

A lot of people trash machines....yet I'd like to see anyone reading this here who doubts machines. Just for one day ONE DAY, walk up to either the leg press or hack squat machine ramp up in weights until you have a nice load and barely get say 6 - 10 real intense reps or something and have hit utter failure.

Than after a bit of resting, either strip off a bit of weight on that machine or walk over to a leg press if you used a hack squat machine and load up something you think you can get 10 with and push it 20+ reps....some people will get humbled I put money on it and won't say **** when it comes to the effectiveness of machines.

Heavy barbell front squats for say 6-8 reps followed by a machine widow maker is absolute hell if you ask me.

 

[CarlitosWay]

quick shoulder/back workout

HS BHTN SHOULDER PRESS
180X7
REST PAUSE
X2
REST PAUSE
X1 PR I Believe...

MACHINE LATERALS
50X FAILURE
60XFAILURE

BW HAMMER CHINS X8
BW MEDIUM GRIP PULLUPS (real strict, good stretch all lat) X15

HS HIGH ROW
220X11

FLOOR DEADLIFTS
365X0 lol fail...but my fault for thinking I could get this when A)legs were still ****ed from two days ago B)haven't eaten as much as I should C)have worked lots of hours on minimal sleep last few nights

so stripped 90 lbs

315X6 grrrrr...

SEATED CABLE ROWS
150X12

done...finito ..

 

[CarlitosWay]

mobility drills, light stretching

Seated calve raises 250X15 or something, just ramped up until I hit utter failure in 12-15 rep range.

leg extensions 2 sets (quick warm up) (light **** like 70 and 100 lbs)

HACK SQUATS
2PPSX8
3PPSX6
3PPS+50X6

Yeah was happy about that nice deep ass reps too. Big jumps in weights these past few weeks good news. I just need to stay on top of my eating more.

widowmaker
squat press machine
4ppsX12 ugh
drop 1 pps
XFAILURE

DB Romanian deadlifts
35X10
60X8
75Xfailure (got like 12 + reps, nice stretch and deep)

gym wasn't suppose to close for like 3-4 minutes, chic was giving me an attitude when I politely asked if I I had time to just do like 2 sets for abs. She says "No" with an attitude Like wtf? Seriously there was a group of people just talking in another room and she told me no bla bla blah. shouldn't have even said **** and done it. I pay every month for that kind of service? ok just had to vent. I wouldn't mind PIIHP though and setting her straight!

 

[CarlitosWay]

Went to a new gym with a friend and her bf. Bad ass nautilus machines....Back Yates style !! grrrr.....was great

Will only put top sets as I'm rarely writing down my workouts and I can only remember the last 1-2 sets lol

nautilus lat pullover

150X8
130X6

Hammerstrength pulldown
180X8
220X8

YATES ROWS
225X4
215X7-8 ?

SEATED ROW (EMPHASIS ON UPPERBACK/REAR DELTOIDS)
145X8
165X12

RACK DEADLIFTS (RIGHT ABOVE KNEE)
375X8 PR

Had real great form on the rack deads, good squeeze at top, traps/spinal erectors/lats got hit mighty good. Coming up on that 405 for reps soon

after the workout went to unwind in the jacuzzi with 3 gorgeous girls (one had her bf, both are friends of mine) but the other two girls def were interested. They showed many IOU's...Will def try to hook up with the Filipino chic as she seriously had a model body/face....yet I had everyone laughing, asking questions about me. bf was picking my brain for training/nutrition tips also.

I expect to see those girls more and will ramp up the kino and sexual interest, Carlito needs to bust a nut!

 

[CarlitosWay]

Probably one of the best articles I've ever read on why some of us train. I feel like **** for not going in today. Funny how I feel real bad if I don't go in 1-2 days but others can go weeks/months no problem haa.a..

here's the article. Real good read, I want to print it out and put it on my fridge. http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/vision_quest

 

[JDiddy]

here's the article. Real good read, I want to print it out and put it on my fridge. http://www.tmuscle.com/free_online_article/sex_news_sports_funny_grok/vision_quest

Bloody great read

I really identify with this bit at the end

"So Luigi, that's why I write down what I lifted and that's why I want to get better. I want to be my own hero, be the protagonist in the book of my life and not just some third-rate character whose life is notable only for his total lack of conviction or purpose.

 

[CarlitosWay]

Bloody great read

I really identify with this bit at the end

**** beats the bollocks off any other article you would read off some pansy ass magazine eh mate? Nah I don't really talk like that but you sound English from that very first word you used and from time to time I talk like that cause of the bad ass chef Gordon Ramsay LOL. :crackup:

Now onto tonights work out.

SMITH MACHINE SEATED SHOULDER PRESS
185X4

NO PR son of a *****!!! solid reps tho

boom dropped 30 lbs
155X8

SEATED DB PRESS
47X12
55X10

MACHINE LATERALS
30XFAILURE
50XFAILURE

INHUMAN CLOSE GRIP BENCH PRESS OF PINS (3-4 inches off chest, DEAD STOP EACH REP)
135X8
185X4
195X1
185X8

meh...was hoping for a lot more

LAYING BENCH TRI EXTENSIONS (using long bar going behind the head on each rep)
45X15
75X6
REST PAUSE
X4
REST PAUSE
X3

 

[CarlitosWay]

New training partner at my gym...BEAST ...7 pps rack deadlifts. All natural, if he went on...it would be crazy
http://www.youtube.com/watch?v=Cspd3_rdoYE

 

[Drum&Bass]

I cant find any good old fashion Squats in your log ??

 

[CarlitosWay]

How do you know?

We're secret man lovers :rock: :yes:

And also look at his back, he is very genetically gifted in the arms department. Yet if he was on gear, he would have a much more impressive back. His chest and back are lagging behind his legs/arms a good bit.

This is his first show and you're not the first to question even he is really "natural" . I've talked to him countless times, he is very very strict with diet. Only has one cheat meal a week (pizza) and only lives off rice, chicken, top round steak, oatmeal, egg whites/whole eggs the rest of the week.

Has never really skipped a beat since he started training at 15 and 140 lbs...Fast forward 15 or so years and this is what it built for him.

People like to question some **** like this, cause it's very rare to see people who have stuck with the game for 10+ years consistently !! never missing more than a few days here or there.

 

[CarlitosWay]

I cant find any good old fashion Squats in your log ??

FRONT SQUATS
BARX10
135X8
185X6
205X5 Need to get back up to 225X5..Really need to get this up in more weight and reps soon.

And I did 245 X 1 the other week. could prob do more, as I need to prac my fronts form more and my abs need lots of work to which I'll address today. . I admit I should be doing more front squats. Yet if you're referring to plain ol back squats, they don't do jack **** for my legs. Lower back yes !!!!!!!!! . could be a form issue could be I just don't care, could be I wasn't built to back squat and again could be I just don't care for them and they're aren't beneficial to me and my goals.

Now front squats hack squats/leg press are a different story. As these three have actually added a substantial amount of size/strength to my legs. I don't powerlift, I don't do sports. I'm just trying to build a proportionate body , that I can be proud of when I look in the mirror

 

[CarlitosWay]

These are what my back squats look like when I go heavy....
http://www.youtube.com/watch?v=vcQur8kS5uk&feature=related

See all that forward lean? To me it's just asking for an injury in the long run.

Now this is some one who was built for back squats.

http://www.youtube.com/watch?v=az49UMdY1h0&feature=related

Notice the difference? How upright one guy is and how the other guy is using a lot more lower back to heave up the weight?

 

[Drum&Bass]

ok I think I have a better understanding of whats going on now.

The guy in the 1st video is using near maximal weight and while he does have a penchant for hard work he has been training his squats incorrectly.

Right off the bat....He has weak back erectors which means he shouldnt be doing maximal weight for less reps..he should be doing light weight for minimal to moderate reps (whatever that means).

2nd...High Bar back squatting is NOT recommended unless your back is strong enough to maintain erect posture at all times.

3rd..Heavy High bar back squats aka ATG Squats are NOT ever recommended for high reps unless your lower back can maintain erect posture under long periods of uncomfortable tension !!

4th...His foot placement is all wrong for a high bar squat also if you notice his knees they buckle inwards, a sign of weak hips and long term training with improper hip abduction technique.

He is the perfect example of a weight lifter that only cares about going heavier, getting stronger and growing bigger without any consideration for movement and how different muscle groups relate to performance which also carries over into aesthetic and safety. He may or may not get hurt with the way he is currently lifting but why increase the odds of injury ??

He should definitely be squatting but he should taking a more elementary/learning process mindset before he lifts heavy.

Guy in the 2nd video has so/so technique which is masked because of the knee wraps and belt but he has MUCH stronger back erectors and hip abduction.

Since this dude is from DC training camp im assuming he has the purpose of hypertrophying his quads (not lifting maximal weight) with pre determined stance and bar position.

My assessments are based on Leverages to lift the heaviest weight in the strongest position your body can safely accommodate not necessarily for growth..but squatting properly with the addition of things your already doing will give you greater results in a speedier amount of time.

Its just a matter of dedicating yourself to get the hang of it.

p.s. There will always be a breakdown in form when using near max or maximal effort. Form also breaks down during fatigue !

 

[CarlitosWay]

ok I think I have a better understanding of whats going on now.

The guy in the 1st video is using near maximal weight and while he does have a penchant for hard work he has been training his squats incorrectly.

Right off the bat....He has weak back erectors which means he shouldnt be doing maximal weight for less reps..he should be doing light weight for minimal to moderate reps (whatever that means).

2nd...High Bar back squatting is NOT recommended unless your back is strong enough to maintain erect posture at all times.

3rd..Heavy High bar back squats aka ATG Squats are NOT ever recommended for high reps unless your lower back can maintain erect posture under long periods of uncomfortable tension !!

4th...His foot placement is all wrong for a high bar squat also if you notice his knees they buckle inwards, a sign of weak hips and long term training with improper hip abduction technique.

He is the perfect example of a weight lifter that only cares about going heavier, getting stronger and growing bigger without any consideration for movement and how different muscle groups relate to performance which also carries over into aesthetic and safety. He may or may not get hurt with the way he is currently lifting but why increase the odds of injury ??

He should definitely be squatting but he should taking a more elementary/learning process mindset before he lifts heavy.

Guy in the 2nd video has so/so technique which is masked because of the knee wraps and belt but he has MUCH stronger back erectors and hip abduction.

Since this dude is from DC training camp im assuming he has the purpose of hypertrophying his quads (not lifting maximal weight) with pre determined stance and bar position.

My assessments are based on Leverages to lift the heaviest weight in the strongest position your body can safely accommodate not necessarily for growth..but squatting properly with the addition of things your already doing will give you greater results in a speedier amount of time.

Its just a matter of dedicating yourself to get the hang of it.

p.s. There will always be a breakdown in form when using near max or maximal effort. Form also breaks down during fatigue !

Well I could use some help getting my front squat up. What kind of ab work and things should I look into, to help get my front squat up? I know a strong core/back is essential for a front squat. I'm doing plenty of rows/rack deadlifts. I'm thinking since I have really long femurs, I should be taking a wider stance. My short ass friend can attest a wider stance helping him get bigger numbers and size on his legs, even tho he's like 5'7 and I'm about 6.

when I remember to hit core work, I'll do lots of hanging leg raises, side cable wood chops, ab machine work or weighted cable ab pulldowns.

Again my main goal is size and strength is secondary.

thanks for the breakdown on the form technique. It's just a lot easier when you have a knowledgeable person right there in the gym with you. you know?

Anyways I'll stick with the front squat and take any pointers you can give me. Since I imagine you can push some pretty big weight on a front squat too, since your pl style squatting big weight.