The Brotherhood of Iron

[CarlitosWay]

This post was very good to read. There is nothing more annoying than the know-it-all-nit-picking people that frequent some forums. It is impossible to actually post on some places because everyone slap you in the face as soon as you have a training philosophy that doesn't match what is "in" atm. A few years ago it was MAX-OT, then came dogg crap, 5x5, now it's 5-3-1 I think.

That's why I love this forum, people are not stuck up *******s and people actually is a lot nicer here than other places. You're one of the guys who makes this forum a better place carlitos. You have your set goal, everyone is trying to be strong, you lift to sculpt a nice body (from what I understand). In a world of compound and basic exercises it's pretty daring to use as much isolation as you do, and the enthusiasm you got for lifting really is contagious. :rockon:

So lets make this a thread where we help each other out.

Thanks brother.

Even though my main goal is size. I'd still like to get strong in some things like my front squat. So I'm going to start front squatting more. 3pps for reps is a short term goal of mine.

So I'm going to start hitting ab work a lot more and like mentioned here add some ez bar rollouts/ab rollouts.

I like your way of training. You're doing what works for you and what you enjoy/keeps you motivated. It's all that matters in the end eh?

EDIT: hit post limit...

but look here we have a strong man and IFBB bodybuilder training together. A beautiful sight.
http://www.youtube.com/watch?v=zigcjpM-_64

I know kerpal and jitterbug will like these two vids. Insane.
772 lb raw olympic style back squat
http://www.youtube.com/watch?v=3xFm9q1HBKY

600 lb front squats
http://www.youtube.com/watch?v=OMBsGbWBlX8&feature=related

Strongman Konstantinov doing a 775 lb high bar squat
http://www.youtube.com/watch?v=E5mEXcQrbMo

 

[cuzza]

Good to read, definitely agree about nit-picking. The 'proper form' debate does irritate me in general. Proper form is the technique that allows you to progress on an exercise without incurring injury. If that includes a shorter ROM, more body english or whatever, that's up to you. Try telling Matt Kroc that his dumbell rows aren't optimum for growth.

 

[CarlitosWay]

After watching some vids of Dorian Yates training an IFBB pro. I've been seriously working on my technique/slowing down the negative.

I had other training days but didnt log them, so a bit hazy on what I exactly did those other ones.

last week I tried sled drags though out in 25-30 degree weather . Serious cramps in legs!!!

worked up to 4 plates + 25 dragging it around prob a few hundred feet.

than did leg curls/supersetted with calve raises
Than leg press,
6ppsX12
went for 9 pps FAIL ha (was trying to keep up with a much bigger guy)

dropped to 8ppsX5

Was a quick workout my legs were ****ing fried though.

yesterday

INCLINE BARBELL
BARX10
135X8
185X2
185X4
REST PAUSE
X1
DROP 50 LBS
135X4

Ego is taking a hit with drop in weights, but I was repping out 205X4 before. Yet not deep and not very controlled IMO. I should be back up to that weight with better form and more size on my chest.

HS press
2ppsX8
rest pause
x1

db incline flys
32Xfailure
37 lbs x failure

unilateral HS preacher curls
45Xfailure +forced reps/each side

standing ez bar curls
85Xfailure
Rest pause
X1

 

[CarlitosWay]

Here's the first part of " A week in the Dungeon" look to your right and you have all the other parts. Real awesome vids. DORIAN YATES IS AWESOME!!!!

http://www.youtube.com/watch?v=EtDhnvG8p1k&feature=related

 

[frenchbeauty]

**** I watched the first part of that Dorian Yates series.. he's one scary mofo !

 

[cuzza]

Yeah, I like Dorian because he's such a down to earth, regular guy. I find many bodybuilders 'showy' and a bit weird, but he's just like a typical guy you'd expect to find down at the pub, just with a ridiculously intense work ethic.

 

[ATP]

Thanks brother.

Even though my main goal is size. I'd still like to get strong in some things like my front squat. So I'm going to start front squatting more. 3pps for reps is a short term goal of mine.

So I'm going to start hitting ab work a lot more and like mentioned here add some ez bar rollouts/ab rollouts.

I like your way of training. You're doing what works for you and what you enjoy/keeps you motivated. It's all that matters in the end eh?

EDIT: hit post limit...

but look here we have a strong man and IFBB bodybuilder training together. A beautiful sight.
http://www.youtube.com/watch?v=zigcjpM-_64

I know kerpal and jitterbug will like these two vids. Insane.
772 lb raw olympic style back squat
http://www.youtube.com/watch?v=3xFm9q1HBKY

600 lb front squats
http://www.youtube.com/watch?v=OMBsGbWBlX8&feature=related

Strongman Konstantinov doing a 775 lb high bar squat
http://www.youtube.com/watch?v=E5mEXcQrbMo

Holey moley that some insane ****! :yes:

140 kg front squat would be mighty impressive if you got it. I've never seen anyone in my gym push more than 120 kg and that was with ****ty form. Actually I've never seen anyone push more than 140 in a back squat in my gym. 6x100 is my record for FS I think. Anyways, good luck with hitting that. Front squats are just a step away from olympic lifting.

Haha, aye indeed, following the allmighty "what do I feel like to train today" style. Bench press three times a week or a widowmaker... who knows what will happen down the road.

Somehow brotherhood of iron made me think of this one:
http://www.youtube.com/watch?v=CFdvw9nPcd8

 

[I-tallionStallion]

Somehow brotherhood of iron made me think of this one:
http://www.youtube.com/watch?v=CFdvw9nPcd8

Hahaha YES! MANOWAR! :rockon: Reciting "Glory, Majesty, Unity" should be a pre-requiste for all who want to post on this here topic haha.

I must say, CarlitosWay, after doing DC routines with cables, smith, machines, hacksquats with rest pausing and static holds to boot, I am becoming stronger and bigger than before. You doing a 365lb Hacksquat is pretty wicked imo.

Hopefully I'll be doing some Shelby soon too.

 

[ATP]

After watching some vids of Dorian Yates training an IFBB pro. I've been seriously working on my technique/slowing down the negative.

INCLINE BARBELL
BARX10
135X8
185X2
185X4
REST PAUSE
X1
DROP 50 LBS
135X4

Ego is taking a hit with drop in weights, but I was repping out 205X4 before. Yet not deep and not very controlled IMO. I should be back up to that weight with better form and more size on my chest.

X1

Aye that's the main thing. I love in blood and guts how they are like

"You'll see that Dorian's form is textbook perfect he controls the weight on the way down and then pushes it up in a precise non explosive style. He uses full range of motion on all exercises. His aim is to promote the greatest amount of stress on the muscle, not to exercise his ego."

Many people could learn a lot from adhearing to his principe, Yates ****ing rocks! It's good you've taken the time to perfect the form and have control over the bar. In the long run I think you'll gain a lot from doing that instead of popping a shoulder and end up spend several months not being able to bench at all.

Weights are not bad though, just a tad bit low reps for optimal hypertrophy?

Hahaha YES! MANOWAR! Reciting "Glory, Majesty, Unity" should be a pre-requiste for all who want to post on this here topic haha.

Ah great another Manowar fan on here! There is no other band that pumps me up more before a workout that manowar. I like their style that they don't give a ****. GMU is damn awesome as well, I'll second that motion of yours

 

[CarlitosWay]

Weights are not bad though, just a tad bit low reps for optimal hypertrophy?

Well I did a triple rest pause set, resting only 10-12 secs after doing 4 reps, than 1, than dropping down to 135 for 5 reps. It was all one continuous set.

Ideally I should have done 180X4-5, 180X2-3, 180X1-2 all considered one set....ending in the 7-10 rep range or something.

It's prob to advanced for me but I couldn't resist doing it after watching Dorian train that guy with em lmao! I'm just going to work on getting that 185 up for 8-10 reps and than keep going up in weight. maybe just 1 rest pause or so. I'm not strong enough to really milk many rest pause sets.



Ah great another Manowar fan on here! There is no other band that pumps me up more before a workout that manowar. I like their style that they don't give a ****. GMU is damn awesome as well, I'll second that motion of yours

Yeah I had textbook form though, it was all chest I felt, slow negative and I exploded like a mofo on the way up, with no kicking/leg drive or flailing around.

 

[ATP]

Yeah I had textbook form though, it was all chest I felt, slow negative and I exploded like a mofo on the way up, with no kicking/leg drive or flailing around.

Ah, seems I have some trouble with my reading comprehension skills I'm guessing you got sore like a mofo after doing these?

 

[CarlitosWay]

Ah, seems I have some trouble with my reading comprehension skills I'm guessing you got sore like a mofo after doing these?

yeah but sabotaged myself...did a brutal leg workout and chest/bis than rested one day...than went out with the boys that rest night. Long story short I don't ever go out and drink, but I got a little "wild" and with less than stellar sleep. I was a bit ****ed up for 3 days, sleep wise, body wise and diet wise.

Well shoulders/tris today. Serious got a big sodium bloat. No more cheat meals and salty food. For a good week or two lolz.

 

[CarlitosWay]

shoulders/tris yesterday Had to get through this work out real fast as I got to the gym 1/2 hour before close time. Weights suffered a little.

seated shoulder dbs
65 lbs X7

smith close grip bench press
2X failure

superset cable laterals/power tri pressdowns
2X failure

Today was back
floor deadlifts 365X2 @170 lb bodyweight (food intake has been sub par last week, down in weight or gym scale could be ****ed? meh) Yet a little over 2Xbw, I'll take it and I don't even **** with floor deadlifts a lot hahahaa......Only time will tell what I can get them up to.

Going to ask some powerlifters for technique help, I think I'm setting up too low and not taking advantage of my long arms. 405 for reps should be eezy peezy after a bit. training on 3 hours of sleep didn't help much either

hammerstrength high rows (done unilaterally)
210X10

yates rows
185Xfailure
155Xfailure

seated cable rows (lat bar attachment and bring bar to towards chest)
80X13
100X11

hanging leg raises
2X failure

ugh upper back was toast...time to load up on food.

 

[CarlitosWay]

Took a hiatus from my thread, which was do to me moving to a new place, having to find a new gym and getting set up for school this summer.

Through all this I continued to hit the gym as consistently as I could. Now getting back on track

SHOULDERS/BACK

SEATED DB PRESS

65X9
50X8
RP
X3

PULL UPS
Warmed back up with bodyweight work

HAMMERSTRENGTH HIGH ROW (SUPINATED YATES STYLE, these felt real ****in' good, good squeeze in lats and solid reps in)
160X7-8 REPS
REST PAUSE
140X4-5 REPS

YATES PRONATED ROWS (super strict form)
175X11-12 REPS
195X5-6 REPS

SHRUGS/HYPEREXTENSION SUPERSET
55 LB DB SHRUGSX15
BW HYPERSX15

85 LB DB SHRUGSX12-13
HYPERS BW+45 LB PLATEX12 REPS

nice quick workout. Shoulder pressing needs to go up like usual. Need more food, a spotter would help next time as I should be able to clear the 70's next time around.

 

[CarlitosWay]

Loving every one of these articles....so confused about the front squat tho. Back barbell squat beating it in terms of quad activation?!! weird as others and me swear front squats>back squats for quads.

anyways here's the article
http://www.tmuscle.com/free_online_article_issue/issue_623#inside-the-muscles

 

[CarlitosWay]

Chest/tris/bis

LOW INCLINE DB PRESS 80'S
35X10
65X8
80X9

80'S felt sort of heavy, body weight has been going up and down guess makes sense my strength is taking a hit .grrrrrrrr could have been cause my shoulders were a bit sore still too

HS WIDE GRIP FLAT PRESS
2PPSX8
3PPSX8
Great machine, could really load up on the weight and felt no strain on shoulders.....

inhuman close grip smith bench
195X3
185X8
smith machines in my opinion are best used for tricep work. Why? Cause it allows you to push against the machine/towards feet and lets you hit the tris real good.

laying bench barbell tricep extensions
barX12
85X6
REST PAUSE
75X6
REST PAUSE
75X4

DUMBELL CURLS
25X8
50X8 PR

EZ BAR CURLS
80X10

HAMMER CURLS
35?XFAILURE
partialsXFAILURE
25XFAILURE
partialsXFAILURE

god arms were toast from curls and going heavy on forearms with decent form wasn't going to happen. so did some light work


NEXT DAY "LEGS"
CALVES
STANDING CALVE RAISES
nothing special
done in v-squat machine
ramped up to 1 heavy ass set 8-10 reps deep stretch and big contraction at top (2pps+35 or so)
than drop sets all the way down to 1PPS and than into just bodyweight calve raises until it hurt even more.....

than onto
Machine seated calve raises
ramped to 230XFAILURE
DROPSETS UNTIL 80 LBS

**** you calves!!!

OLYMPIC HIGH BAR SQUATS
BARX8
135X8
225X8
275X1
235X4

Hmm weak sauce my form has gotten a lot better at least, went nice and deep (kerpal would shed a tear). Yet **** my narrow hips seriously (I'm pushing 27-28 inch hips if even that), not the best for heavy barbell squatting, yet great from a bodybuilding/aesthetics perspective!!!

V-SQUAT
2PPSX8
3PPS X 8

RACK DEADLIFTS@slighty above mid shin
done with extra emphasis on using hamstrings to pull up weight
135X8
225X6
315X4
375X2
315X4

adduction machine work(yeah machine look you feel gay but it hits inner thighs like no other)
ramped up to 1 set XFAILURE + FORCED REPS

GLUTE BUTT BLASTER MACHINE
ramped up to 1setXFAILURE ALSO
god I'm using all these gay machines eh? People must be wondering wtf is wrong with me hahah...Yet I think extra glute work is very underrated. After all they're a big part of free weight squats and deadlifts. part of a strong posterior chain !!!

 

[CarlitosWay]

MOTIVATION
"The power of motivation, a quality of damn near super hero proportions. You spend countless hours in a gym, for days and days on end. You push your body to limits and beyond, climbing the peak of perfection. DO you have it? Are you motivated enough to squat this 500lbs, and stand back up with it? it hurts, so what. The power of motivation provides the velocity to break through the pain barriers, the limitations placed upon us by our muscle. A velocity that can provide us enough speed to reach the stars. Happy lifting, friends."

Bodybuilding - Power of MOTIVATION http://www.youtube.com/watch?v=oE5nYyU88is

Great video about the mentality of some of the best bodybuilders in the world. Even if you're NOT genetically gifted, not using steroids, don't have crazy strength, you get NOTHING done with out unrelenting MOTIVATION AND DEDICATION, bottom line. This is why I love bodybuilding, hard work is demonstrated visually and no way cheating past this, naturally or professionally with gear!!!!

Another great video...God Kevin Levrone is still and will always be one of my all time fav pro bodybuilders....BEAST http://www.youtube.com/watch?v=mjyQX4c8xoY&feature=related

 

[CarlitosWay]

lol ^^^ If I can get that up to 405 In the next year or two I'd be happy. Going to order me some oly shoes soon. As these will help shift more of the work to my quads which are stronger than my hamstrings.

today shoulders/back

smith machine behind the neck shoulder press (down to ear level)
**** these were a lot harder than I thought.
135X4
REST PAUSE
115X4
REST PAUSE
85X6

standing db laterall
3-4 sets
main working set used 30 lb dbs

cable pullover using lat bar
3-4 sets

HAMMERSTRENGTH HIGH ROW (supinated)
3-4 sets
main working set 160lbs
triple rest pause
broke some prs surely....need to start writing my **** down lol

YATES BARBELL ROWS
205X8 PR
175X11

BARBELL SHRUGS
135X8
225X8
315X4
*STRAPS ON*
365X6
385X8

Buddy has a vid of doing 635X8 than again he's 5'7 @ 220 lbs I think. freakin animal.

that's it had the little sister with me doing the same workout except for the shrugs. She's starting to grow some little wings (lats) and her form all exercises is coming along good.

 

[Being_the_Don]

YATES BARBELL ROWS
205X8 PR
175X11



that's it had the little sister with me doing the same workout except for the shrugs. She's starting to grow some little wings (lats) and her form all exercises is coming along good.

Those are good numbers. Rows are intense. I do barbell t-bar rows every so often. I haven't done yates barbell rows much, though.

 

[CarlitosWay]

Those are good numbers. Rows are intense. I do barbell t-bar rows every so often. I haven't done yates barbell rows much, though.

Thanks, bud.
Yeah, I'm wanting to get a iFlip vid camera. Than I can start recording some videos. T-Bar rows are freakin' awesome too.:box:

On another note, I know some check out the journal. Probably wondering what I eat or recipes for stuff. Every morning I'll usually have 6 whole eggs plus some a cup or so of quick cooked oatmeal. Than a piece of fruit or two in the AM with a couple tablespoons of natty peanut butter.!!!

ALWAYS and always I have green tea every morning whether from tea bags or via peach mango crystal light green tea!!! (mmmmm!)

When in a pinch (as I work at 5 am most days) I'll leave something over night in the fridge, 2-3 scoops whey protein + 1 cup of oatmeal + 2 tablespoons of olive oil. These are what I consider my "bulking" shakes. Quick efficient and really pack the calories in after you take a couple in for the day.

Yet I had a weird concoction this morning. I think many of us overlook the biggest link in our bodies when it comes to nutrition and building up your body. YOUR STOMACH!!! I'm a big proponent of having some digestive enzymes everyday, big fan of greek yogurt and kefir (closest thing to raw milk I can get) with the beneficial bacteria/probiotics. Which I think help tons maintain/improve stomach health.

So this morning I had 2 scoops whey protein added to 1 cup quick cooking oats. handful or so of frozen blueberries. Topped off with Kefir non flavored plain milk. To top it off one packet of novella (like splenda but with probiotics).

Walla super breakfast with carbs, protein, fruit+antioxidents and beneficial bacteria!!!

I'm soon going to start adding some mineral support. Also, I always use Redmond's Sea Salt, as it's unprocessed and has more trace minerals than I can count. I highly recommend it as far as sea salt goes.

I welcome any thoughts, things that work for you, or brands you recommend that work for you as far as digestive enzymes/mineral supps and all that. Of course I stay on top of fish oil, which I'll megadose when my joints are feeling a bit more beat up than usual!!

SONG OF THE DAY EMINEM "NOT AFRAID"
http://www.youtube.com/watch?v=n0GKO8AsJ6w

Interesting fact where I shop for food at times is the same place Eminem gets all his food from, he lives in a gated community only 30 minutes or so from me. I talk to his little assistants from time to time