The Brotherhood of Iron

[EFFORT]

Look forward to following your progress. Free weights and machines all have there place for bodybuilding purposes. Tons of different ways to set things up.

 

[CarlitosWay]

Bis/Forearms/Legs

OFF SET DUMBBELL CURLS (STANDING)
20X10
30X8
45X10
50X6

HS MACHINE PREACHER CURLS
55X15
65X10

PINWHEEL CURLS
40X10
60X9 (Bit to heavy)
50X13

SEATED CALF RAISES
45X15
70X12
90X11
80XFAILURE

SUMO DEADLIFTS (Only one of the few times really trying these, just looking for more hamstring/glute exercises other then rdls/sldls/leg curls, so gave these a go)
135X8
225X4
275X4
This is why I love my gym....Had a former power lifting coach catch me doing the 275X4...He said my butt needed to get a lot lower so I dropped back down to 225 for 6 real focusing on getting my ass down and feeling my hams/glutes fire properly.

He also taught me a rubber band exercise to use for my lagging left leg (noticeably weaker and smaller then my right side). They felt real good and I got a nice squeeze and they hit the hams hard.

PURPLE BAND seated leg curls (left side only)
3XFAILURE

ICARIAN HACK SQUATS

90X8
180X6
230X9

All done with no lockout as to keep as much tension on legs as possible.

I've worked up to around 290-310X6-8 before on these. Been working on getting real deep and nice explosion from the bottom lately though.

LEG PRESS WIDOWMAKER (narrow stance)

360X16

Was shooting for 20+ but wasn't in me today...next time

HIP ADDUCTION (these have brought up my inner quad sweep like no other)

80X12
90X13

ROMAN CHAIR AB WORK
3XFAILURE

Spent a lot longer then usual in the gym ...cause of small talk with some power lifters. Was real drained ....nothing a **** load of food won't solve through out the day though.

 

[Quagmire911]

Hi i'm a 14 year old girl and roll my eyes at people.

That's quite the revelation Ms. Ruckus

 

[CarlitosWay]

seated DB Shoulder press
25X10
40X10
50X8
60X8

HS Behind-The-Neck Press
140X8

DB laterals
20X10
30X?
Front raises
25X15
20X15

Reverse Peck deck
70X12
90X12

HS High Rows
90X15
180X10
200X12
220X8
REST PAUSE
220X4
REST PAUSE
220X4

RACK DEADLIFTS (right under knee level)
135X8
225X6
315X6

275X10

Hmmmm....felt a bit weak yesterday, I should have been pressing a lot more on the db shoulder press and pulling a lot more on the rack deads. Just an off day maybe. Nice and sore thoug, I kept the form and the intensity up at least.

 

[CarlitosWay]

Hit the gym a little later then I wanted so I just did chest and will do tris on shoulder/ day

LOW INCLINE DB PRESS
35X10
50X10
65X8
80X8 (meh have done 85X7 but with a spotter tho)

HS MACHINE INCLINE PRESS
180x8
190x6

LOW INCLINE CABLE FLYS
30x12-15
50x10

LOW CABLE CROSS OVERS
40xFAILURE
30xFAILURE

Diet was a bit screwy today.

BREAKFAST
6 EGGS
BOWL OF OATMEAL
BANANA

SNACK
PEAR
HANDFUL RAW ALMONDS

LUNCH
10 oz CHICKEN/FETA CHEESE SALAD
(RAISINS, ITALIAN OLIVE OIL DRESSING,TOMATOE, ROMAINE)
1/2 SWEET POTATO

SNACK
REST OF SALAD I COULDN'T FINISH LOL
1/2 SWEET POTATO

DINNER
5 Guys DOUBLE PATTY CHEESE BACON MUSHROOM BURGER
BREAD STICKS
PIZZA(Yes I can get away with eating all this **** once in a while)

PRE-WO DRINK
40 GRAMS WAXYMAIZE
24 GRAMS WHEY PROTEIN

40 GRAMS WAXY MAIZE PERI-WORKOUT (DURING TRAINING)

POST-WORKOUT 80 GRAMS WSM 24 GRAMS WHEY PROTEIN

then to store to buy couple dozen eggs, round steak and ground beef to cook in the am.


Didn't get a lot in but there's only so much time in a day







If any newbies want videos to help learn proper form on exercises for bodybuilding purposes. Check out this youtube channel. If you look through all the videos you can clearly see he utilizes everything in the gym. Which I think is KEY when trying to get a big, strong balanced look as quick as possible.

http://www.youtube.com/user/bskola

Another great channel here for nutrition tips and more videos of exercises done right
http://www.youtube.com/user/PrecisionNutrition

 

[CarlitosWay]

Bis/Forearms/Legs

OFFSET ALTERNATING DB CURLS (focused real good on form and squeeze at the top)

37.5X8
45.2X7

HS PREACHER MACHINE curls
55X12
70X8 RP+4

REVERSE FOREARM CABLE CURLS
35X12
40X12

DONKEY CALVE RAISES Just ramped up every set to a weight I could barely get 8 reps for (was like 320 or something)
EDIT: forgot to add seated leg curls (done on left side only, trying to get it to catch up with right side, trying not to give other side any more work need thoughts on how to fix this or possible nerve damage /****ty mind muscle connection or something?)

SEATED LEG CURL MACHINE (Prefer lying but some old chic was using it)
Ramped up to like 120X8 or something.

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.

SQUAT LEG PRESS
2PPSX8
3PPS+25X12
3PPSX20

HIP ADDUCTOR
80X12
120XFAILURE

Then after went to golden corral buffet with some of my boys ...I think this place might help me get to 190+ by the end of the year lmao.

 

[Drum&Bass]

Hey whats up, I've been following your posts for awhile now and I gotta admit, I'm a fan. You do things that a few people on this forum fail to understand.

You think for yourself and your not afraid to challenge the status quo.


Its people like you who learn the fastest and over time will have the most to benefit and contribute. keep it up.

 

[CarlitosWay]

Hey whats up, I've been following your posts for awhile now and I gotta admit, I'm a fan. You do things that a few sheeps on this forum fail to understand.

You think for yourself and your not afraid to challenge the status quo.


Its people like you who learn the fastest and over time will have the most to benefit and contribute. keep it up.

Thanks really appreciate it. People fail to realize you can't stick people on a cookie cutter this or that. You just have to get in the gym and find what works best for you and speak with other experienced lifters who are also training seriously.

 

[CarlitosWay]

SHOULDERS/BACK

SEATED BARBELL SHOULDER PIN PRESS (pressing from under forehead height)

BARX10
95X8
135X5
155X4
185X2
165X5 REST PAUS +2

CABLE LATERAL RAISES
20X15
35X12
30X14

HS HIGH ISO-ROWS
90X10
140X10
180X9
200X10
240X9 PR
REST PAUSE
X4
REST PAUSE
X4 (some body english on a few reps)

T-BAR ROWS
95x8
145x8
195x9 PR
205x9 PR

155X13

SEATED CABLE ROWS
130X15
150X12

Back was just obliterated after all this ....all in all good workout. Was falling asleep in the parking lot prior and thinking "going to have a ****ty workout" but things worked out real well.

hopped on scale and I was a bit disappointed. Have to remap my eating some, focus more on better sleep also. ttttthat that that's all folks

 

[CarlitosWay]

http://mdtv.musculardevelopment.com...e-md-seminar-dorian-yates-chest-training.html
Thought this was a great video on chest pressing courtesy of the one and only Dorian Yates. So in his honor I did Incline BB and decline work today.

Chest/Tris

BARX10
95X8
135X8
155X8
175X? 5 maybe

Was working on form and controlling the negative a bit more and "exploding" up. Per Yates tips. Could do more but was more focused on pressing with chest then just using whatever to get the movement. Again we're bodybuilding here not powerlifting =).

DECLINE SMITH MACHINE
155X8
175X7
195X8

These felt real good, felt my whole chest working hard.

LOW INCLINE CABLE FLIES
35X12
45XFAILURE
30X FAILURE

CLOSE GRIP MULTI-GRIP SWISS BAR FLOOR PRESS (GRIPPED ON MIDDLE BARS AND FOCUSED ON PRESSING WITH TRIS)
135X8
155X8
165X6

SLIGHT PAUSE AT THE BOTTOM AND EXPLODED UP.
These are great for those with shoulder issues.

OVERHEAD TRI EXTENSIONS (rope attachment)
3XFAILURE

Baddabing badda boom.....

Thought I'd share an awesome Norwegian/Scandinavian metal band I've been listening to a lot recently. They ****in rock !!!!!!!!RAWWRRRRRRRRRRRRRRRR
http://www.youtube.com/watch?v=MBXBnpiMuqA&feature=related Insonmium - Drawn To Black

 

[ATP]

Meh, the vid doesn't work for me. My buddy listens to them though and he says they are good.

Nice workout m8, a lot of volume, I bet your chest/tris was pretty dead after that one.

 

[CarlitosWay]

Meh, the vid doesn't work for me. My buddy listens to them though and he says they are good.

Nice workout m8, a lot of volume, I bet your chest/tris was pretty dead after that one.

Thanks brother!
Yeah prob cause you're in the uk/Europe or something lol.

Yeah chest/tris got hit pretty good. Doing legs tomorrow. going to give the safety squat bar a go tomorrow. Thinking about doing front squats with it or something.

 

[ATP]

Sweet, never tried one of those. Looks like you might be choking yourself if you do it with a front squat though considering the safety squat addon for the neck. But who knows, it might be better than a normal bar... it feels like I'm chokign myself with it anyway ^^

Yeah, I'm from Europe so might be cause of that. The vid with Yates was awesome though, he is one of the few bodybuilders I really respect. I mean you can tell he knows his **** when he is talking and he doesn't lift with his ego either. I don't know if you've seen "blood and guts", his training vid but after watching it I saw him in an entirly different way.

 

[CarlitosWay]

Sweet, never tried one of those. Looks like you might be choking yourself if you do it with a front squat though considering the safety squat addon for the neck. But who knows, it might be better than a normal bar... it feels like I'm chokign myself with it anyway ^^

Yeah, I'm from Europe so might be cause of that. The vid with Yates was awesome though, he is one of the few bodybuilders I really respect. I mean you can tell he knows his **** when he is talking and he doesn't lift with his ego either. I don't know if you've seen "blood and guts", his training vid but after watching it I saw him in an entirly different way.

Yeah he was way ahead of everyone. Everything he did was so precise. I know he used steroids and all but to see where he got his small frame to his peak olympia physique. Was just shocking.

I mean look at this lat spread. INSANE http://tnation.tmuscle.com/forum_images/auto/r/350x0/5/f//5f765_ORIG-dorian.jpg

this one to....
http://tnation.tmuscle.com/forum_images/auto/r/350x0/c/b//cb3df_ORIG-yates_0201.jpg

 

[CarlitosWay]

BIS/FOREARMS/LEGS

SEATED CALVE RAISE MACHINE
130X15
190X12
230X12
270X12

OFFSET DB ALT. DB CURLS
25X10
32.5X8
42.5X6
50X6 (**** thought I set a pr...but not! next time)

RUHL LAYING CABLE CURLS
50X15
85X13
100X12
130X11

HAMMER CURLS
50X11
55X12

BB BACK SQUATS (just checking up my form, light warm up for legs nothing crazy)

BARX10
135X10
225X5

ICARIAN HACK SQUATS

2PPS+25x6
3PPSx8 PR

Been trying to get real deep on these. I was moving up in bigger weight before but depth started to suffer a lot.

LEG PRESS WIDOWMAKER
4PPS+10X20 RP + 3

SLDL using an ez curl bar (don't ask me why I just used it)
65X11
105x8
195X5
245X8

LEG CURLS (only done on left side) Having issues with left side, def not up to par with my right legs strenght/size

LAYING
60x8
60x12
seated 90x11, 130x11

HIP ADDUCTION MACHINE
90X13
130X11
150X9?

LEG EXTENSIONS
110X12
150X10

Long freakin' workout but I'm making sure I'm eating enough to compensate for all that work lol.

 

[CarlitosWay]

SHOULDERS/BACK **** DID A GOOD AMOUNT OF VOLUME. ANY ONE THINK I WENT A BIT OVERBOARD?

STANDING MILITARY PRESS
BARX10
95X7
135X3
145X2
155X3

BHTN SMITH SHOULDER PRESS - First time doing these, just getting a feel for them. Wow weight used felt pathetic.

105X11
125X6

MACHINE LATERALS
60X15
80X11RP+2
40X11

REAR DELT MACHINE FLYS
60X15
80X10
90X9

LAT PULLDOWNS - Haven't done these in a long while lol...it shows here
120X12
150X8
180X8
170X8

YATES ROWS <3 you DORIAN!!

BARX10
95X8
135X7
185X9
205X8
245X7 Did my best to keep form as strict as possible and really squeeze at the top. I don't think I did bad. Felt real good.

SEATED ROWS
110X14
140X14

Usually do my extreme stretches for lat and shoulders. Yet was short on time (had to get flowers for a "friend")

Could use some feedback from some of the more experienced guys. Serious bodybuilders only. My back width/thickness seems to be coming along decently. So if there's anywhere I can improve please let me know.

Have taken pics, back is coming along real nice...arms severely lacking. Prob due more to diet. Need 30-40 more lbs until I actually feel like something decent. Legs are meh. k.

 

[EFFORT]

Are you doing this routine with the bodybuilder guys you talk about or is this something you do on your own? If the bodybuilders are your training partners then keep on with it and stick with them. If its just you solo I would switch it over to a standard 2day DC split (Once in that frame work specific cool "tricks" can be pulled out for lat width,back-thickness etc) . What does your diet look like?

 

[CarlitosWay]

Are you doing this routine with the bodybuilder guys you talk about or is this something you do on your own? If the bodybuilders are your training partners then keep on with it and stick with them. If its just you solo I would switch it over to a standard 2day DC split (Once in that frame work specific cool "tricks" can be pulled out for lat width,back-thickness etc) . What does your diet look like?

Diet is pretty simple I shoot for 1.5-2 grams X BW in protein. Major staples for me are beef (shoot for a lb a day or more), whey protein shakes (take in at least 100-125 around workouts) whole eggs/eggwhites(6-12 a day), sometimes chicken (hate that **** though, luv mah beef!) Turkey Bacon.

Carbs:Oatmeal, sweet potatoes, red potatoes, Waxy Maize, fruit (bananas/oranges/Apples), White rice, Black beans

Fats:Olive oil, natty PB, avocado.

Pretty much it

Stuff flip flops but a typical day is like this

MEAL 1 6-8 EGGS, 4-6 strips Turkey Bacon, 1 cup & 1/2 OATMEAL + BANANA
SNACK 2 TBSP NATTY PB + PIECE OF FRUIT (orange or an apple)
MEAL 2 50-75 GRAMS WHEY PROTEIN + 2TBSP OLIVE OIL+1CUP OF OATS
MEAL 3 8-10 OZ GROUND BEEF/STEAK+RICE OR POTATOES
MEAL 4 PRE-WORKOUT SHAKE 50 GRAMS WHEY+80 GRAMS WAXY MAIZE

PERI-WORKOUT SHAKE
24 GRAMS WHEY PROTEIN+40 GRAMS WAXY MAIZE

POST-WORKOUT
80 GRAMS WAXY MAIZE +50 GRAMS WHEY PROTEIN

MEAL 5 Sometimes I'll hit up burger king and get say 4-5 whopper jrs or taco bell and get 3-4 chicken burritos. Or 8 oz chicken+2 cups white rice or 8-10 oz steak + 2-3 potatoes.


Before bed I like a Protein+good fat+veggie meal. Some thing like ground beef+sauteed veggies+2 tbsp natty PB or 2 tbsp olive oil. Yet sometimes I work out late so I just have protein and carbs then off to bed!

Every day I just try to eat as much as I can..I hate going more then 4 hours with out food and usually shoot for every 2-3.

Oh and throughout the day I'll snack on raw almonds here or there.....shoot to drink at least a gallon+ of water daily. Drink green tea every morning pretty much.

On the DC thing...I just don't feel I'm at the size/strength and experience level to do it any justice just yet. Maybe when I hit 200+ I'll jump back on it.

As of right now I don't have any real partners persay, I just train around a lot of bodybuilders (some whom compete) and they help me with technique or questions I have regarding nutrition/exercises..

 

[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!