Fight club pt2 [Forum Archive]

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Fight club pt2

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Posted by: Brutus_G

Ok I'm starting a new journal it's probably about time anyways. I'm doing a body part split

mon-shoulders
tues-back
weds-chest speacially upper chest
Thurs-legs and arms
Fri-off
sat-repeat

abs done every other day same with cardio. Weights 177 going for 180 then I'll cut to 175 or maybe 170 ill see what i feel like doing when i get there. I felt i should change my journal since I'm much more mature and just as focused ever. Long term goals are to reach 210 at 5% get my shoulders ,traps, and arms proportional to the rest of me. Ill post up pics when i feel Ive made a significant enough of an improvement (usually every 5-10 pounds i gain or lose).

Posted by: Brutus_G

goal-for myself
*get to 180
*get leaner
*get stronger
*improve Olympic lifts technique
*never give up
*stay happy and positive
*get laid
*give my workouts a 100% effort
*shrink waist and expand rib cage

todays workout-

Chinups fat bar
20X3
20X3
20X3 pr up 1 rep
20X2 pr another set added

Pullovers plate arms straight
45X11 pr up 1 rep
45X12 pr up 2 reps
45X12

WG negative pullups fat bar
25X8 pr up 1 rep and 5 pounds i think
25X8 same as above
25X7 same as above

leg raises
X16
X14
X14
did these as 3/4 raises to keep strain on abs worked really well

stomach vaccums held in as long as possible
9 sets

no cardio today feeling good very focused and ready.

Posted by: Bakerboy

stomach vaccums held in as long as possible
9 sets

What does that do? I know it's an old school move but I thought that was more for working on your posing?

Congrats on the new journal.

P.S. I hope you get laid soon! lol
Also,

Posted by: Double D

Nice work on those pullups....they sound tough!

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

stomach vaccums held in as long as possible
9 sets

What does that do? I know it's an old school move but I thought that was more for working on your posing?

Congrats on the new journal.

P.S. I hope you get laid soon! lol
Also,

Its supposed to help shrink your waist by making the muscle that pulls in your abs stronger.Thanks man me to lol.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Nice work on those pullups....they sound tough!

Yeah i was kinda controlling the fall on the last 2 reps lol.

Posted by: goob

25 pullups?????? Good shit Brutus.

I've heard that those vaccums do make you slimmer:

Quote:

Out of BB.com:

A stronger Transversus Abdominus can create a stronger Valsalva Maneuver (the powerful exhale necessary to contract a muscle during an intense workload). This is one of the best exercises you can perform to shrink your waistline in a very short amount of time. Many can knock 2 to 4 inches off their midsection in as little as 3 weeks with this technique. Also, building this area of the abdominal muscle will help you gain more control over your "abs" and assist you better in explosive lifts. Stomach Vacuums take practice, but they are extremely effective.

Posted by: Brutus_G

Quote:

Originally Posted by goob

25 pullups?????? Good shit Brutus.

I've heard that those vaccums do make you slimmer:

Thxks man but i gotta be honest that was 25 pounds for negatives im no where near strong enough to do 25 rep pullups.

Posted by: Brutus_G

Been havin nausea this whole day think it might be due to high levels of growth hormone.

Posted by: Brutus_G

Found this on animal pak.

Self Help 101

The doomsday clock is ticking for all of us on one level or another. At some point we all have to decide to be the windshield or the bug. It’s at that moment and in that decision that your true clock begins to tick. Will you putter away the hours and days half alive in some kind of haze? Or will you take control of your own existence? Will you do the things that are necessary to initiate the growth of your body and mind? Will you defy all the people in your world who try to hold you down? Maybe you would be better off with another pursuit. Maybe this shit is just too difficult. If anyone wants to bow out now we will understand.

It’s easy for me to understand why people don’t want to bury themselves is pain and ceaseless challenges. It’s much more fun to shake your ass at the bar, isn’t it? Chasing ass and wearing your little brother’s shirt to show off your arms (which incidentally is what you train 3 times a week). I know, I know... I am a cruel motherfucker. Like the saying goes, “You have to be cruel to be kind.” I am not your friend. I am not here to pat you on the ass and say nice job when you fuck up. What I have to offer is the razor sharp sword that is the truth. It is not my truth. It is not your truth. It is the only truth. Cuz like it or not, there is only one truth, contrary to popular belief. What I have to offer is better than a friend. I can offer you the advice of a brother. Your brother is not going to sugar coat things for you... He is going to throw some reality at you, whether you’re ready or not.

Check yourself. Check your level of commitment every day... If you don’t, you might lose your mental edge... Do that and your finished. You might as well go sell ice cream or some shit. The right to live this life we chose and to walk with pride can’t be taken lightly. They are fundamental elements necessary to sustain our ability to make war. If our effort is not sustainable, our goals become unrealistic and our sight becomes blurred. It can happen without us even knowing it. There are reasons that I am telling you these things, I want you to have longevity in this game. So many come and go without reaching the visualization they had for themselves at the start.

You must avoid the pitfalls of those who fell by the wayside along, the same road you are on now. I will tell you that one of the most disturbing and distracting things you will face is life. We all know life is hard all over. That is not what I mean. I mean having relationships with "normal people". How many times have you felt like a stranger at your own dinner table? How many times have they looked at you like a lost cause. It’s hard for people to cope with and understand our lives and the way we live them. "But why?" Ever heard that one? “Why do you want to look like that?” "Why do want to get all big and veiny?" Or "All you do is work out--you don’t even get paid for it". They just don’t get it and every time myou stop to address their assertions, you have allowed them to distract you.

Posted by: Brutus_G

Goals-for myself
*get to 180
*get leaner
*get stronger
*improve Olympic lifts technique
*stay happy an positive
*never give up
*get laid

Todays workout- chest-

Wide grip bench
165X8 pr up 1 rep
165X6 pr up 1 rep
135X9 pr up 1 rep

Incline bench medium grip
135X5 pr
135X4
135X4
135X4

incline DB flys
30X12 pr up 5 pounds i think
30x10 +2 left side
30x10 +2 left side

leg raises 3/4 reps
X21 pr
X18 pr
X16 pr

3 mile run moderately tough walked 1. I think I'm starting to get the look that says i actually lift weights lol sounds pathetic huh? Stats and stuff will be up Sunday cant wait to get to 180 then to cut!

Posted by: Double D

Awesome pr's!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Awesome pr's!

Thxks brother D!

Posted by: Double D

Who is in your avatar? New girlfriend?

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Who is in your avatar? New girlfriend?

Pretty sure shes a playboy playmate.

Posted by: goob

Damn nice benching Brutus. Are those leg raises when you lay on your back and lift your legs a few inches off the ground???

Posted by: Brutus_G

Quote:

Originally Posted by goob

Damn nice benching Brutus. Are those leg raises when you lay on your back and lift your legs a few inches off the ground???

Thxks G. The leg raises are when i hang from a pole and touch my knees to my chest.

Posted by: KelJu

I'm glad to see you are as focused as ever. If your dedication is strong, your body will be, also. Nice workouts there. Your pulling power is climbing up there.

I think pulling is so much more important than pressing. Almost everybody has a good enough chest, but it is a great back that gets people's attention when you have your shirt off at the beach.

Posted by: goob

In that case, good job. I sometimes do hanging "L"'s, when you hang from a pole and hold your legs out in front (so you make a "L" shape) for 30 seconds or so.

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

I'm glad to see you are as focused as ever. If your dedication is strong, your body will be, also. Nice workouts there. Your pulling power is climbing up there.

I think pulling is so much more important than pressing. Almost everybody has a good enough chest, but it is a great back that gets people's attention when you have your shirt off at the beach.

I think its honestly because i enjoy it so much its an addiction thnks kelju. I think pulling is my strong point except on inverted rows and i also think my back is my best body part besides maybe chest i got some pics ill be posting soon.

Posted by: Brutus_G

Quote:

Originally Posted by goob

In that case, good job. I sometimes do hanging "L"'s, when you hang from a pole and hold your legs out in front (so you make a "L" shape) for 30 seconds or so.

Ill try those Goob next workout.

Posted by: Brutus_G

Goals-for myself
*get to 180
*get leaner
*give my workouts a 100% effort
*never give up
*improve olympic lifts technique
*stay happy and positive
*get laid
*shrink waist and expand rib cage

todays workout- legs and arms

stiff legged deadlifts
215X5 pr up 5 pounds
215X5
215X5

hack squats close stance
65X8 pr
65X8
65X10

Hammer curls
30X12 pr
30X12
30X11

stomach vaccums
10 sets hard shit!

No cardio today lost weight some how maybe has something to do with me taking 4 shits a day lol. Aerobic capacity still sucks lol.

Posted by: fufu

good job

Posted by: Brutus_G

Quote:

Originally Posted by fufu

good job

Thxks fuski.

Weights 178 finally lol

Posted by: KelJu

Nice workout. Where those hammer curls with dumbbells or a machine?

Posted by: Pylon

Nice w/outs, nice new digs, and very nice article you posted. Well done all around!

Posted by: goob

Good stuff Brutus. I find it's hard to keep good form at Hack squats. Good job on the deadlifts and PR's.

You should maybe try HIIT once a week, that kicks ass for upping you're aerobic capacity.

BTW, laughing at the sign off- "might be something to do with taking 4 shits..."

Posted by: goob

Forgot to ask....How's the test booster stack working for you?

Still feeling great?

Posted by: Brutus_G

Quote:

Originally Posted by KelJu

Nice workout. Where those hammer curls with dumbbells or a machine?

I do em with DB and thks man!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good stuff Brutus. I find it's hard to keep good form at Hack squats. Good job on the deadlifts and PR's.

You should maybe try HIIT once a week, that kicks ass for upping you're aerobic capacity.

BTW, laughing at the sign off- "might be something to do with taking 4 shits..."

LOL yeah i was fatigued and didnt.....ok i knew better. Ive done hiit before and i hated that shit i do some sprints and such when running or cycling but not hiit. My aerobic capacity sucks now but before i took the test booster it was excellent so i figure it will come back when i come off.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Forgot to ask....How's the test booster stack working for you?

Still feeling great?

Yeah my feeling of well being is high i also feel slightly more aggressive just a bit more which makes me think the whole roid rage stuff is bullshit. I'm stronger and can handle volume well with less off time so i thinks its helping with that. I lost some body fat and gained muscle plus i finally semi look like a lift lol. On a side note i have more body hair and can actually grow some facial hair i know at 18 thats pretty bad but i did starve myself for almost 2 years when i was a teen so i think the test booster is helping me mature more. Oh i sweat more to lol.

Posted by: Double D

You hit more pr's than Bonds does homers!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

You hit more pr's than Bonds does homers!

LOL thxks D i like that comparison.

Posted by: Double D

I tried......

Posted by: Brutus_G

Gonna man up today and tomorrow and not touch the weights....fuck its hard

Posted by: Archangel

Good progression Brother Brutus, keep it up!!! Hope you had a Great 4th my Friend!!!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Good progression Brother Brutus, keep it up!!! Hope you had a Great 4th my Friend!!!

Thxks brother Archie and i hope you had a good one to! I went to New york it was great!

Posted by: katt

commenting on a previous post of yours, I think the whole "roid rage" thing is bullshit also... But maybe if people are a bit mental, it pushes them over the edge.

My husband is a "little" more edgy.. just a little, and he sweats alot too! haha

Posted by: Brutus_G

Quote:

Originally Posted by katt

commenting on a previous post of yours, I think the whole "roid rage" thing is bullshit also... But maybe if people are a bit mental, it pushes them over the edge.

My husband is a "little" more edgy.. just a little, and he sweats alot too! haha

That seems like the general consensus of juicers all scare tactics. Cant wait till i can use the real stuff.

Posted by: Brutus_G

Did a 4 mile balls out run. Pics up of me at 178 I'm gonna cut 5 pounds and see were I'm gonna go from there. Any feedback good or bad is appreciated

Posted by: goob

Quote:

Originally Posted by Brutus_G

That seems like the general consensus of juicers all scare tactics. Cant wait till i can use the real stuff.

Funnily enough, i don't think i'll ever juice, but the fact that people doing cycles feel fucking amazing would sell it to me more than potential results...

Posted by: katt

Looks like your progressing very nicely!

Posted by: Double D

I find it nice not to have to go workout. But I do find it hard to not reach for a cold one once the time comes to sit on my arse.

Posted by: goob

Quote:

Originally Posted by Brutus_G

Did a 4 mile balls out run. Pics up of me at 178 I'm gonna cut 5 pounds and see were I'm gonna go from there. Any feedback good or bad is appreciated

Lookin good Brutus. Got a good shape to you.

Good work on the run. 4 mles is'nt easy to do epecially at 'balls out' high tempo.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Funnily enough, i don't think i'll ever juice, but the fact that people doing cycles feel fucking amazing would sell it to me more than potential results...

I really want it for the staying lean and able to workout harder factors but thats cool man the feeling amazing factor is nice to!

Posted by: Brutus_G

Quote:

Originally Posted by katt

Looks like your progressing very nicely!

Thnk you alot! Hit me with something negative to from a ladys perspective.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I find it nice not to have to go workout. But I do find it hard to not reach for a cold one once the time comes to sit on my arse.

Oh i had a nice cold protein shake lol!....it was chocolate milk

Posted by: Brutus_G

Quote:

Originally Posted by goob

Lookin good Brutus. Got a good shape to you.

Good work on the run. 4 mles is'nt easy to do epecially at 'balls out' high tempo.

Thxks brother Goob! Negative comments anything.

Posted by: Archangel

I hate running, if I'm running its for a good reason, LOL!!! Best Wishes Brother Brutus!!!

Posted by: Brutus_G

LOL you lazy bum! JP archie. Thxks and best wishes to you also.

Posted by: Brutus_G

Goals-for myself
*get to 170
*get leaner
*get a 31 waist (good for me) current is 32.5
*get stronger
*improve olympic lifts technique
*never give up
*get laid
*stay happy and positive
*give my workouts a 100% effort!

yesterdays workout- shoulders/traps gonna start doing cleans again next week and see how my spine likes it. Also note im really upping the volume on the shoulders and upper chest and lessening it on the rest of my body.

upright rows
105X8 pr
105X8
105X8
105X8

OHP seated
85X11
65X7 dropset
45X12 dropset

Shoulder raises done in a super set

Laterals
10X12 pr
10x14
10X12 + negatives

front raises
15X11 pr
15X7
15X7

Bent over flys
15X12
15X10
15X7

well im not sore at all in my shoulders just barely in the traps and very heavy in my upper spinal erectors....wtf

todays workout- back
chinup s on fat bar
20X4 pr up 1 rep
20X2...
10X1...... dropping this rep range going to do high rep wg chins

T bar rows
125X5
125X6 pr
125X6
125X6 liked these gonna keep em since i feel they hit my traps good.

Inverted hanging rows pronated no way to explain these i just hung from a power rack and did inverted rows.
X8 pr
X7
X8
X7

stomach vaccums
11 sets held as long as possible

Ran 4 miles ball out! Well im gonna start doing negatives gotta get my shoulders sore seems impossible!

Posted by: Brutus_G

Goals-for myself
*get leaner
*get to 170
*get stronger
*improve olympic lifts technique
*never give up
*stay happy and positive
*get laid
*gain more muscle on shoulders/traps and arms
*shrink waist

todays workout-chest-

WG dips
X11 pr up 2 reps
X9 up 1 rep
X7 up 1 rep

Incline bench WG
135X7 pr up 2 reps
135X5 pr up 1rep
135X5 up 1 rep
135X5 up 1 rep

Incline DB flys
30X12 +2 left
30X12 +2 left pr up 1 rep
30X12 +2 left pr up 1 rep

Floor leg raises
X25 pr
X22 pr
X21

really trying to hit my upper chest and work my abs i think having a thicker upper chest, shoulders, traps, and arms will pound for pound make me look bigger and better.

Posted by: Bakerboy

gj Brutus it looks like everything is going up and up

What's the split you are doing?

Posted by: goob

Good work Brutus. WG incline bench = beasting.

Posted by: katt

Nice! We are trying to hit our upper chest first also..

Posted by: Archangel

Excellent w/o's Brother Brutus!!!

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

gj Brutus it looks like everything is going up and up

What's the split you are doing?

Ha lol usually.

day1-shoulders/traps
day2-back
day3-chest mainly upper
day4-off or work day depending on how i feel
day5-legs and arms
day6-off
day7-repeat

abs done every other day or if i feel it. Cardio is done every other day.

Posted by: Brutus_G

Quote:

Originally Posted by katt

Nice! We are trying to hit our upper chest first also..

Oh yeah? I really feel most ppl don't give it enough attention i mean i guess it does depend on what your competing in and so on and thxks katt.

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Excellent w/o's Brother Brutus!!!

Thxks man am i catching up yet?

Posted by: fufu

gj

you are trying to put more muscle on your traps/shoulders? how often do you overhead press?

Posted by: Brutus_G

Quote:

Originally Posted by fufu

gj

you are trying to put more muscle on your traps/shoulders? how often do you overhead press?

Yeah if nothing else i wanna gain more shoulder and trap mass. Almost every shoulder day is got some OHP and uprights rows gonna do cleans again took em out since my spine was acting up. Once every 6 days

Posted by: Bakerboy

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Try out the Hise Shrug. It's has a small ROM, but allows for a crapload of weight. And try DB shrugs. They're pretty much the opposite. They use a relatively low weight, but have great ROM.

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

llol

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Try out the Hise Shrug. It's has a small ROM, but allows for a crapload of weight. And try DB shrugs. They're pretty much the opposite. They use a relatively low weight, but have great ROM.

Ill give them a shot.

Posted by: goob

Hise's rock. You'll get the funny "numb shoulders" feeling after your first set at a kick ass weight. It's a wierd feeling.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Hise's rock. You'll get the funny "numb shoulders" feeling after your first set at a kick ass weight. It's a wierd feeling.

OK def gonna try em. I just have to get sore shoulders and traps which is almost impossible for me im gonna add alot negatives. Also spine still hurting gonna slowly add load in the form of OHP presses and shrugs then ill go back to deadlifts.

Posted by: Brutus_G

Goals-for myself
*get leaner
*get bigger shoulders and traps
*get to 175
*Never give up
*stay happy and positive
*get laid
*get stronger
*shrink waist
*improve olympic lifts technique

todays workout- legs and arms

Snatch grip deadlifts
205X1 ouch spine didnt like that.

1 leg hack squats
X3 pr hard
X8 all negatives pr
X8
X7

CG BB curls
65X8 pr up 1
65X9 pr up 2
65X8 pr up 1

Hammer DB curls
35X5
35X7
35X7

Kinda sad about my spine i dont want to never be able to deadlift again heres my plan im gonna slowly add weight on it and let it adjust and heal also ill be doing reverse hypers every back day to work my spinal erectors and help my spine heal. Its a good thing my back doesnt need much stimulus to grow lol id be screwed.

Posted by: Brutus_G

Here are my mesuraments and progress so far.

weight-177.6 after
BF-13.5% think its accurate?
shoulders-49.25 all this is inches
chest-41.75
thigh-22.5
waist-32.5
calf-14.5
arm-11.75
neck-14 and 3 notchs

weight-175 so 3.5 pounds lighter! before
bf-15%
shoulders-48.4
chest-41
thigh-22.5
waist-32.5
calf-14.25
arm-11.6

Posted by: fufu

What is wrong with your spine? Where exactly does it hurt and what triggers it? What kind of pain is it? Does it linger?

Posted by: Brutus_G

Quote:

Originally Posted by fufu

What is wrong with your spine? Where exactly does it hurt and what triggers it? What kind of pain is it? Does it linger?

Bending over hurts, pressure on it hurts, pushing on it doesnt hurt. I get pain when i lay down on my back then it goes away and feels amazing. The pain doesnt seem to linger It usually goes away fast. Id say its sharp kinda shocking pain. It hurts in the lower back region and in the upper middle back. Running doesnt cause any issues nor does any other lift i do besides squats and deadlifts.

Posted by: fufu

Did it come about all of the sudden or progressively?

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Did it come about all of the sudden or progressively?

Id say suddenly noticed it when i caught the bar on hang cleans and today i just couldnt deadlift.

Posted by: fufu

Maybe you compressed a disc? Ever consider getting assessed by a sports doctor?

Posted by: Brutus_G

Quote:

Originally Posted by fufu

Maybe you compressed a disc? Ever consider getting assessed by a sports doctor?

I hope not. Yeah im dreading it i guess im being hard headed like most iron lifters you think it will cost alot?

Posted by: Brutus_G

Oh yeah i kayaked for 2 and a half hours Saturday and ran 3 miles and walked 1 on Sunday.

Posted by: goob

Nice work Brutus. Onle legged hack squats have evil written all over them. Sound very hard.

BTW, I'd maybe ive Hise's a miss for now if your back is sore, they won't help, especially with a larger weight resting on your shoulders

Posted by: Archangel

Good lookin progression BRother Brutus!!! Hope all is well w/your back my Friend!!!

Posted by: Double D

Dont want to bench more than me anymore huh?

Posted by: Brutus_G

Quote:

Originally Posted by goob

Nice work Brutus. Onle legged hack squats have evil written all over them. Sound very hard.

BTW, I'd maybe ive Hise's a miss for now if your back is sore, they won't help, especially with a larger weight resting on your shoulders

Im sorta sore in my legs but not enough gotta do some more next time lol. Im gonna slowly add weight to my spine.

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Good lookin progression BRother Brutus!!! Hope all is well w/your back my Friend!!!

Thxks man i think my backs getting better.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Dont want to bench more than me anymore huh?

I do just Ive set it back and set goals more body image orientated.

Posted by: Brutus_G

Goals-for myself
*get to 175
*get to 10% bf
*get stronger
*give my workouts a 100% effort
*get alid
*never give up
*improve olympic lifts technique
*stay happy and positive
*gain alot in the shoulders and traps
*shrink waist

yesterdays workout- shoulders-

Push press let down slowly(basically OHP negatives)
115X8
115X8
115X7
115X7

Hise shrugs started light
115X16
115X21 pr never done em before so lol
supersetted with
DB shrugs
35X21
35X21

Laterals
10X13 +6 negatives pr i guess
10X12 +6 neg
10X11 +8 negatives
supersetted
Front raises
15X7
15X6
15X6

Ok well this was yesterday and I'm not even really sore..... very barely in my shoulders and traps. ANY IDEAS PLZ. The burn on the supersets were unbelievable it was like freaking fire. Spines getting better maybe its just a fluke kinda thing oh well gotta be positive.

Posted by: Brutus_G

I know what ill do i can get shoulder implants

Posted by: katt

How did those Hise shrugs feel? I've never done those either.

Posted by: goob

Don't beat yourself up man. If you feel up to it, load the Hise's right up - I load them about 40% more than I can squat. I also do high reps (12 etc) with them. That hits the back and traps majorly. Be careful though, i've come real close to falling over,AND injuring myself.

AS for the shoulders, try these

Cuban Press
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Middle Back
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: From a seated or standing position, hold dumbbells in each hand with your shoulders rotated forward. Commence lift by rotating the shoulders back and pinching the rear delts. Lift weight up such that the shoulder to elbow joint is parallel to the ground and the elbow to wrist is perpendicular.

And these (with a DB) - did these the other day - form is hard - but a kick ass exersice.

Bent Press
Exercise Data
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps, Lower Back, Quadriceps, Hamstrings, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: The bent press is one of the great classic lifts made famous by iron legend Eugene Sandow. It can be performed with either a barbell, dumbbell or kettlebell. Each implement offers its own particular "feel" (read punishment). To perform the bent press, you lift the weight with one hand over your head by slowly "corkscrewing" yourself underneath. It's extremely draining and the lifter needs to really concentrate when performing the movement. In the setup of the lift, position the feet roughly 18 inches apart with the foot on the side that you're holding the weight turned in slightly and the opposite foot turned approximately 90 degree to the side. As the lift begins, the weight is held in such a fashion that it's directly under the hip and you basically turn into it and lower yourself under the bar. As you continue to corkscrew under the bar, your off-side knee bends forward and the opposite knee approaches the ground which assists in stabilizing the balance of the bar. With the arm completely extended, you simply drive off the hip and extend upward. Maintain eye contact with the weight throughout the lift.

Posted by: Brutus_G

Quote:

Originally Posted by katt

How did those Hise shrugs feel? I've never done those either.

Its like deadlifts ripping skin off your shins except its your neck lol and your shoulders hurt, im just playin ...sorta. I liked em the ROM is like 2-3 inchs so when my spine gets better ill up that weight to 250 or so.

Posted by: Brutus_G

Ok ill give em a try Goob thxks bro. Maybe ill try some DB negatives for 10 reps im just gotta beat the shit outta my shoulders i guess strong tissue.

Posted by: Bakerboy

How's the injury?
You could always give handstand pushups a shot.

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

How's the injury?
You could always give handstand pushups a shot.

Getting better i actually read in the Tai chi book that when you first learn it your back may hurt since your spine is realigning itself. I cant really do a full rep and come back up i would like to try em when i get stronger.

Posted by: Bakerboy

YouTube Video

Posted by: Double D

How are the muscle splits coming along? Your weights you are using looks really good!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

How are the muscle splits coming along? Your weights you are using looks really good!

Good my arms are up 3/4 an inch! lol good for me. Yeah i feel great on it i just wish i hadn't been so high and mighty over how its not functional and stuff and tried it sooner.

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

YouTube Video

Im sry BB i cant see it

Posted by: Double D

Nice work....its always nice to get those bigger!

Posted by: Brutus_G

Goals-for myself
*get leaner
*get to 175
*get stronger
*improve olympic lifts technique
*get laid
*stay happy and positive
*never give up
*bench more than D

*give my workouts a 100% effort

todays workout- back-

WG pullups
5X4
5X4 pr up 2.5 pounds
5X3
5X3

Medium grip pronated body rows bar must touch chest
X8
X10
X10
X10
X8
Pr on almost every one

Pullovers
45X13 pr
45X13
right arm only
20X8 pr
20X10 pr

stomach vaccums
X30 secs
X30 secs
X30secs
X30 secs pr

Decent workout wanted to do my pullup negatives but if i do that it will take away from my shoulders and biceps which need the most work so oh well.

Posted by: Double D

Nice workout.....I see some pr's even though your doing the split!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Nice workout.....I see some pr's even though your doing the split!

Yeah strength gains are about the same as when i was doing westside weird huh?

Posted by: Double D

It is wierd. I dont have near the same success with bodyparts whenever it comes to strength.

Posted by: goob

PR-tastic workout Brutus.....or are you really fufu in disguise?

Posted by: Brutus_G

Quote:

Originally Posted by goob

PR-tastic workout Brutus.....or are you really fufu in disguise?

No lol he's a fudge packer

im of course refering to the ice cream pops.

Posted by: Brutus_G

Goals-for myself
*get leaner
*get to 175
*get stronger
*never give up
*stay happy and positive
*get laid
*give my workouts a 100% effort
*improve olympic lifts technique
*Bench more than D

todays workout- legs and arms
1 leg hack squat negatives
5X9 pr up 1 rep and 5 pounds
5X9
5X9
5X7

Wide grip BB curls
75X6 pr
75X4
75X3

Preacher DB curls
20X7 pr
20X7
20X7

hang cleans light as hell
75X3 to light
95X3 really light
95X3
95X3 spine seemed fine gonna up it slowly

This really wasn't that good of a workout for me I'm gonna take 5 days off from now i think i need it and my idea of intentionally over training seems to be working we'll see. I dint think I'm getting leaner despite eating a 600 calorie deficit and i haven't lost any frickin weight!

Posted by: Archangel

Maybe you havn't lost any weight because your body is in a overtrained state, so it's hoarding onto the weight to attempt to repair itself!!! Maybe this week when you take off it will have a compound effect!!! Just my 2 cents!!!

Enjoy the weekend!!!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Maybe you havn't lost any weight because your body is in a overtrained state, so it's hoarding onto the weight to attempt to repair itself!!! Maybe this week when you take off it will have a compound effect!!! Just my 2 cents!!!

Enjoy the weekend!!!

I hope your right archie. Ill be measuring my bf% tomorrow so we'll see.

Posted by: Brutus_G

just discovered firestarter think im gonna cum my pants lol.

Posted by: goob

Quote:

Originally Posted by Brutus_G

just discovered firestarter think im gonna cum my pants lol.

THe Prodigy song??? - good to work out too.

YouTube Video

Nice BB curls BTW. How does the overtraining feel Brutus?

Posted by: Brutus_G

Quote:

Originally Posted by goob

THe Prodigy song??? - good to work out too.

YouTube Video

Nice BB curls BTW. How does the overtraining feel Brutus?

Not bad some tendon pain, feeling tired, and some lifts coming to a slow down. When bulking i lose my appetite. Yeah love that song! Thxks GOOB

Posted by: Brutus_G

Weights 178.4 and bf%=12.5 so ill post up some pics soon.

Posted by: Double D

Nice....good weight with that bf! You are my hero B!

Posted by: Archangel

Good progression Brother Brutus!!! i like Firestarter by Gene Simmons!!!

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Nice....good weight with that bf! You are my hero B!

Thxks D Ill catch up to you someday then we can go hit up some weights.

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Good progression Brother Brutus!!! i like Firestarter by Gene Simmons!!!

Thxks A lol

Posted by: goob

Brutus, I don't think you're test booster is effecting your cardio like you said before. I've started taking one and if anything, it's kicked it up a good bit. Actually improved endurance.

Reckon, you might have to hit the old HIIT to improve VO2, that will get your cardio back on track, - if youre worried about it.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Brutus, I don't think you're test booster is effecting your cardio like you said before. I've started taking one and if anything, it's kicked it up a good bit. Actually improved endurance.

Reckon, you might have to hit the old HIIT to improve VO2, that will get your cardio back on track, - if youre worried about it.

Im def gonna try it i think youve convinced me.

Posted by: Archangel

You can do it!!!

Posted by: katt

12.5? That's pretty damn good!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

You can do it!!!

I know just been kinda worried about my left hamstring gives me some pain when i run don't wanna tear it sprinting so i just bike it with is mostly quads for me.

Posted by: Brutus_G

Quote:

Originally Posted by katt

12.5? That's pretty damn good!

Its ok my goal is something like 8% i think id be that at 170. weight today was 176.6 so you were right Archie and thank god!

Posted by: Brutus_G

Oh btw the first 3 pics up are me at 12.5 the previous 3 are 13.5.

Ok i finally finished my 5 day lay off and I'm like a crack addict going thru withdrawal lol. Here's the plan low carb 60g or less per day 25-30 of those grams are fiber from flaxseed so the rest is protein shake and veggies. No fruit till i get to 10%

once i start to feel bad ill add in carb days. taking 22g of fish oil a day spread out between 6 meals. Going back to tribex blue to give the animal stak a break(both test boosters). Taking DIM as a anti estrogen at 400mg a day. Going to do only hiit 3 times a week no more steady state cardio since i feel its only effective in the short term. Days on which ill do it are tues fri and sun. Still practicing tai chi almost every day and it really seems to help. Gonna aim to lose 1 pound per week.

Posted by: goob

Good shit on the HIIT. Once you get into it you might even start to like it.

....Of course it helps if you're a sadist like me.

12.5 is pretty damn good. Not much further to Fight Club....

Posted by: Archangel

Awesome, I knew you could!!! Enjoy the weeken my Friend!!!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good shit on the HIIT. Once you get into it you might even start to like it.

....Of course it helps if you're a sadist like me.

12.5 is pretty damn good. Not much further to Fight Club....

I suspect im more of a hiit kinda guy anyway i have ADD so

. I dont think ill be fight club till im 6% even then ill need to be 190-200 to look like Pitt since im working my legs and back.

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Awesome, I knew you could!!! Enjoy the weeken my Friend!!!

You to buddy.

Posted by: Brutus_G

Goals-for myself
*get to 172
*get to 8% bf
*never give up
*stay happy and positive
*get laid
*get stronger
*improve olympic lifts tech
*get shoulders, traps,and arms much bigger
*Shrink waist and expand rib cage
*bench more than D

Yesterdays workout-shoulders
DB OHP seated
40X9
40X9
40X8

Push press controlled negative
125X8 pr up 10 pounds in 1 week
125X8
125X7

BB cuban press
20X21 pr
20X21
20X21
did high reps cause it felt right

Scott press
15X14 pr hard
15X14
15X16 hmmm lol

2 hours later

Hiit on cycle just went all out till i couldnt keep the pace up
X1
X1
X1
X1
X1

then right after

BW squats
X21
X21
X21 fuck me

then push ups
X14 pathetic for me but so tired
X14
X16

1 minute rest then repeat i almost died....Ill be doing it again tomorrow lol. Quads sore as hell for some reason circuit training really makes mine grow.

Posted by: Brutus_G

Todays workout- back with focus on traps

Pullups with lean away negative much harder than normal
X3 pr
X2
X2

inverted pronated rows
X12 pr up 1 rep on each set
X11
X10
X10

Lying face down arm raises
20X9 pr up 2 reps i think
20X8
20X9 pr up 3

Negative lean away pullups
X7 pr
X6

Stomach vaccums
40secs for 4 sets

tough but fast took me about 30 minutes really trying to hit my traps hard.

Posted by: goob

Nice workouts Brutus. Cuban presses sound fun. What are scott presses?

I see you went balls out on the cycle for HIIT. Good stuff. I find sprinting the most effective. A good one in the gym is to do the treadmill for 15 mins, with 1min at 11kph, one at 17 kph. Repeat until totally fucked. Works a treat.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Nice workouts Brutus. Cuban presses sound fun. What are scott presses?

I see you went balls out on the cycle for HIIT. Good stuff. I find sprinting the most effective. A good one in the gym is to do the treadmill for 15 mins, with 1min at 11kph, one at 17 kph. Repeat until totally fucked. Works a treat.

Thxks bro. I want to try it running but im worried about my left hammy so ill keep with cycleing till it feels better.

Posted by: fufu

gj gj

Posted by: Bakerboy

YouTube Video

Posted by: fufu

holy smokes!!

Posted by: Brutus_G

Quote:

Originally Posted by fufu

gj gj

Thxks man spines getting better to!

Posted by: Brutus_G

Ok yesterday did 6 sets of all out cycle sprints with maybe 20-30secs rest between em.

Posted by: Brutus_G

Quote:

Originally Posted by Bakerboy

YouTube Video

Sry bb but something about quick time i cant see it.

Posted by: Brutus_G

Goals-for myself
*get to 170
*get to 8%bf
*get stronger
*never give up
*stay happy and positive
*get laid
*Bench more than D
*improve olympic lifts technique

todays workout- chest

WG dips
10X6 pr up 1 rep on each set
10X5
10X5

WG incline benh
125X9 pr
125X7
125X7
125X7

Incline DB flys
35X11 +2 on left
35X11 +2 on left
35X11 +2 on left

stomach vaccums
45X 4 sets pr up 5 secs

Some good Prs and i feel like I'm getting some decent strength increases despite my lower calories. Body fat is 11.5% today and weights 176.6 i think ill be at or close to 8% at 170. BTW i took about 40 minutes on this workout.

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*get to 170
*never give up
*stay happy and positive
*get laid
*impriove olympic lifts technique gonna do some cleans in 2 days
*get stronger
*bench more than D

todays workout- legs and arms

!1 leg hacksquats
5X12 pr up 3 reps
5X12 pr up 3 reps
5X10 pr up 1 rep
5X9 pr up 1 rep
gonna hurt tomorrow

WG BB curls
75X7 pr up 1 rep on first 2 sets
75X5
75X5 pr up 2 reps

Donkey calf raises
142X21
142X21
142X21 + 2 1 leg at a time negatives

Preacher DB curls
20X10 pr
20X10
20X10

Took maybe 30 minutes i went in and got out very pleased with this workout hoping like a crazy man ill be sore in my thighs tomorrow! I think the hack squats really have brought out my vastus medialis and laterals.

Posted by: katt

how's your goal of getting laid goin' for ya??

Posted by: goob

Nice! Great BB curls. I totally neglect my biceps - something I should do something about, seeing that they are used for a LOT.

Bike HIIT sounds harsh - how are you feeling afterwards?

Posted by: fufu

1 leg hacksquats...cool.

Posted by: goob

Quote:

Originally Posted by fufu

1 leg hacksquats...cool.

....and fucking hard by the sound of them....

Posted by: Brutus_G

Quote:

Originally Posted by katt

how's your goal of getting laid goin' for ya??

Not to well broke up with my GF like a month ago, the good news is ill be in college in a month!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Nice! Great BB curls. I totally neglect my biceps - something I should do something about, seeing that they are used for a LOT.

Bike HIIT sounds harsh - how are you feeling afterwards?

Well I think its important to make the tendon strong if nothing else. Im mainly doing em for bigger arms i used to be one of those guys who say your bicpes get enough work from chins rows and so on....wrong! They're finally 12 inch's unflexed and unpumped!

Legs so pumped it would feel amazing if i wasn't intentionally trying to get sick. Usually my thighs are extremely sore after.

Posted by: Brutus_G

Quote:

Originally Posted by fufu

1 leg hacksquats...cool.

Yeah i like em alot since i dont have to load up my spine and i get a great workout without working my ass to much. I forgot to add that they were negatives still they are PRs! I get 2 feet away from a slippery surface like a power rack and lean back and then squat down on one leg.

Posted by: Double D

Sorry I havent been around much, I have been spending a ton of time on the site I mod at....so come on back there when you get a chance.

Workouts are still looking good like normal.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

Sorry I havent been around much, I have been spending a ton of time on the site I mod at....so come on back there when you get a chance.

Workouts are still looking good like normal.

Thxks man and ill make sure i log on more often i just assumed you busy with games and werent online from now on ill check

Posted by: Archangel

Great lookin w/o's Brother Brutus!!!

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Great lookin w/o's Brother Brutus!!!

Thxk you man you get better now and take some time off man.

Posted by: Brutus_G

Goals-for myself
*get to 8%bf
*get to 170
*never give up
*stay happy and positive
*get laid
*impriove olympic lifts technique gonna do some cleans in 2 days
*get stronger
*bench more than D

yesterdays workout- shoulders traps

push press
125X10 pr
125X9 pr
125X8 pr

DB OHP
40X7
40X7
40X6 kinda bad for me
supersetted with
scott press
15X15 pr
15X14
15X13

2min break then repeat

hang clean tech work no spine pain!
125X3
125X3
125X3

Decent workout i cut my cals so I'm eating about 2620 cals right now. If anyones curious heres the break down 294G prot 80G carbs(more like 20 but i count fiber) 129G fats. Also im taking 21g of fish oil a day. My weights stuck at 176.4 so i had to lower some cals. No fruit or peanut butter allowed ether

(oh well ill be a man about it).

Posted by: Brutus_G

Hiit workout-

cycle all out till cant keep it up then maybe a 30sec break
7 sets of this dam crazy thigh pump!

then later today 35 minutes of cutting grass not exactly cardio but i do push it myself and i got hills.

Posted by: katt

Any time your cutting cals,, you're going to feel it in some way or another.. don't sweat it -

Posted by: DOMS

Are you trying to lose weight?

Posted by: Brutus_G

Quote:

Originally Posted by katt

Any time your cutting cals,, you're going to feel it in some way or another.. don't sweat it -

Your right and thxks, I'm actually trying to over train so i can take 4 days off and experience super compensation.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Are you trying to lose weight?

Yep weight is 175.8 today so im on track for now lol

Posted by: Brutus_G

Goals-for myself
*get to 8% bf
*get stronger
*get to 170
*never give up
*get laid
*stay happy and positive
*improve olympic lifts technique
*bench more than D

todays workout- back

Lean away pullups on fat bar(hard lol)
X3
X3 pr up 1 rep
X2
X2 pr up 1 set

Hang cleans
135X5
125X3
145X8 pr up 3 reps kinda dumb to do such high reps but i wanted a PR!
145X7 pr
145X5
OK NO SPINE PAIN!

im gonna slowly up the weight till i get back to 165X5

Inverted supinated grip rows
X12 pr
X12 pr
X8 starting to feel the overtraining
X8

Stomach vaccums
45 secs 4 sets

Close grip BB curls
65X5
65X5
54X5

Good stuff workout was good my traps better be hella sore 2 more days then ill take some time off. Taking 4g of creatine just enough to prevent muscle wasting without causes me to retain water.

Posted by: Brutus_G

Pics will be up sunday.

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Yep weight is 175.8 today so im on track for now lol

Your goal is 8% body fat? Dude, you already look like you're there!

Posted by: DOMS

Quote:

Originally Posted by Brutus_G

Pics will be up sunday.

New fapping material for everyone!!!

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

Your goal is 8% body fat? Dude, you already look like you're there!

Na im like 11% so i think 170 will put me where i wanna be. I guess I hold my Bf really well plus i intentionally shrink my waist and avoid ab work.

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

New fapping material for everyone!!!

YES SIR

Posted by: P-funk

why such high reps on cleans? Form starts to get sloppy and slow down after about 5 reps. Most people wont go over 5 reps on cleans (I usually don't have peopel go over 3).

Posted by: Double D

I was thinking the same as P. I have been guilty of it as well. But over the past 6 months my understanding of power work has definitly gotten better!

Posted by: Brutus_G

Ok here it is

Posted by: Brutus_G

Quote:

Originally Posted by P-funk

why such high reps on cleans? Form starts to get sloppy and slow down after about 5 reps. Most people wont go over 5 reps on cleans (I usually don't have peopel go over 3).

Your absolutely right funk i was just being stupid and had tunnel vision to only get a pr. I couldn't up the weight since i wanted to slowly load up my spine. I wont do em so high again.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

I was thinking the same as P. I have been guilty of it as well. But over the past 6 months my understanding of power work has definitly gotten better!

High reps? I must say actually my form was decent on rep 8!

Posted by: Brutus_G

Ok im really starting to feel the overtraining effect now. My traps seem to have been slashed with a razor, my biceps feel like they were ripped from the bone, lower back and legs hurting to. Just one more day then ill take 3-4 days off and let my test levels get back to normal so i can grow.

Goals-for myself
*get to 8% bf
*get stronger
*get to 170 pounds
*never give up
*stay happy and positive
*get laid
*improve olympic lift technique
*bench more than D
*get a 31 inch waist 32 right now

Todays workout- chest
CG 12 inch bench press (basically triceps for me)
135X5
135X7 pr
135X6
135X5
Arms seem to be a weak point for me so i added this in first

DB bench pres
52X12 pr
52X11
Incline DB bench press
52X9 pr
52X7 +2 negs
Gotta hit that upper chest

Incline push ups wide grip
25X8
25X7
25X6

OK this workout was just ok ,but thats to be expected since im overtrained and on low cals. Ive been kinda pissed off today probably from low test and the overtraining state. Man only 1 more day.

Posted by: goob

Looks good B. Great numbers on the CGBP!

Posted by: Brutus_G

Quote:

Originally Posted by goob

Looks good B. Great numbers on the CGBP!

thxk you G dam im taking off now lol.

Did some hiit cycling yesterday 7 sets all out with a 30sec rest between each it was hard but do able.

Posted by: Brutus_G

Ok today is my last day training. Ive been intentionally overtraining for 2 weeks kinda like Charles poliquins super accumilation plan. Two diffrences im cutting and doing a body part split. Im gonna raise my cals back to maintaince and just chill for 3-4 days. Ill measure Bf% and get some muscle measurments tomorrow then ill measure in 3-4 days and see if there is any change. Im gonna go back to the animal pak test2 since its amazing and will boost up my test levels.

If i confused anyone just ask, im feeling light headed and weak so

.

Goals-for myself
*get to 8%bf
*get to 170
*never give up
*improve olympic lifts technique
*stay happy and positive
*bench more than D
*get laid
*get stronger

Todays workout- arms and legs

1 leg hack squat negatives
10X9 pr on all sets
10X9
10X9

BB curls
75X6 pr
75X5
75X5

Reverse curls BB
45X12 pr
45X10
45X10

Got this done fast and i was kinda weak so i didnt want to push it. Ill be back to deadlifts soon once my spines fully better. Im probably just gonna do the snatch grip deads since my spinal loading will be reduced and they cause DOMS like its their job.

Posted by: goob

Good job Brutus. Those one legged hack squats sound really hard. Have you tried Bulgarian's?? They are really evil, DOMS from them is really bad, i imagine those hack squats must be just as bad.

Posted by: Brutus_G

Quote:

Originally Posted by goob

Good job Brutus. Those one legged hack squats sound really hard. Have you tried Bulgarian's?? They are really evil, DOMS from them is really bad, i imagine those hack squats must be just as bad.

They really arent that bad. I do bet that they could mess up your knees if your prone to it. Ive done bulgarians before and they are much harder i would do em now if they werent basically an ass biulder for my body type.

Posted by: Brutus_G

Weight is 175 and bf%-11.87% ok so i lost about 2 pounds of muscle and my bf is about the same. This is to be expected since I'm already over trained. Ill take pics in 3-4 days and take my measurements again.

arms-11 3/4
chest-41 3 notchs
shoulders-48.5 2 notchs
waist-31 3/4
neck-14.5
thighs-22
calves-14 1/4

hopefully muscle will go up and fat will go down. cals are at maintenance see ya in 3 days.

Posted by: DOMS

That's some solid progress!

Posted by: goob

You have GOT to introduce me to your sisters B.

Posted by: katt

Are you doing any changes in your workouts once you up your cal's?

Posted by: Double D

For your size your legs seem to be pretty big.

Posted by: Archangel

Watch out w/the overtraining my Friend, especially on a caloric defecit!!! But your doin Great imo, not trying to preach, hope I didn't upset ya!!!

Posted by: Brutus_G

Quote:

Originally Posted by DOMS

That's some solid progress!

thxks DOMS here hopeing for 3 pounds of muscle!

Posted by: Brutus_G

Quote:

Originally Posted by goob

You have GOT to introduce me to your sisters B.

You bastard!

Posted by: Brutus_G

Quote:

Originally Posted by katt

Are you doing any changes in your workouts once you up your cal's?

You mean after I'm done cutting? I may change the format to

mon-chest and back
tues-legs and any extra stuff like rotator cuff
Weds-off
thrus-arms and shoulders
fri-off
sat-repeat.

Posted by: Brutus_G

Quote:

Originally Posted by Double D

For your size your legs seem to be pretty big.

Really? I think their kinda smallish what are yours?

Posted by: Brutus_G

Quote:

Originally Posted by Archangel

Watch out w/the overtraining my Friend, especially on a caloric defecit!!! But your doin Great imo, not trying to preach, hope I didn't upset ya!!!

No way Archie your just watching out for me and thats cool. I must admit at the end of the training phase i felt like shit lol. I was weak, test was low, no libido in morning, not hungry, lost 2 pounds of muscle,had connective tissue pain, and was kinda shakey. I feel much better now and today is day 3 off I'm gonna go for 4 days off then go back to my cut! Ill post a pic up tomorrow.

Posted by: Brutus_G

ok i did some circuit work yesterday

Cycle all out spin 30 secs

pushups 15

Squats ATG 30

Jump squats 6

curse gods and take 2 min break then repeat 3 times

Posted by: goob

GJ B. All out spin cycles must be at least as hard as a full whack sprint....

Posted by: Pylon

Heya Brut...not a bad little cycle there. You doing the squats w/ BW only?

Posted by: Brutus_G

Quote:

Originally Posted by goob

GJ B. All out spin cycles must be at least as hard as a full whack sprint....

Na but they are hard i like em since my quads get such a nice pump!

Posted by: Brutus_G

Quote:

Originally Posted by Pylon

Heya Brut...not a bad little cycle there. You doing the squats w/ BW only?

Yeah Bw but ill keep switching up my circuit work to keep my body guessing.

Posted by: katt

Is that what you where suggesting I do B?? That type of circuit work?

Posted by: goob

Quote:

Originally Posted by Brutus_G

Yeah Bw but ill keep switching up my circuit work to keep my body guessing.

Good call. I should do this far more.....

Posted by: Brutus_G

Quote:

Originally Posted by katt

Is that what you where suggesting I do B?? That type of circuit work?

Yeah circuit workouts kick your ass in like 15 minutes top! They also increase GH which is great for fat loss.

Posted by: Brutus_G

Ok i start college sept 4 my job from here to then is to workout ill be doing 2 a days which will usually be weight lifting and circuit work or hiit work. Also i got the time to stretch!

Goals-for msyelf
*get to 8%
*get to 170
*get stronger
*never give up
*get laid
*stay happy and positive
*bench more than D
*improve olympic lifts technique
*shrink waist

todays workout- shoulders and traps

Hang clean
155X5
155X5
155X5
kinda light but still gonna play it safe till i feel rdy for 175 again. Form was good but i wasnt spreading my legs enough and the catch was piss poor for me.

German volume training for delts
Wide grip Over head press
65X10
65X10
65X10
65X10
65X10
65X10
65X8
65X8
65X8
65X7
hard at the end hoping against hope my shoulders will be sure.

Rear delt flys laying down
10X10
10X12
10X11

Laterals seated no cheating
10X10
10X11
10X11

Ok i don't think my shoulders are gonna be sore just because they are that way ,but i guess as long as they grow i wont worry about it. Traps should hurt

BTW this workout was good even if the Prs aren't there it was still a challenge and i think ill get some growth from it.

Posted by: Brutus_G

Heres the circuit!

deadlifts
125X20

DB row(just one DB)
50X12

Jump squats
15

Hang running leg raises
30 secs of running

Rest 1 min tops then repeat 3 times to kick ones ass. I really feel these are improving my aerobic capcity! Pics measurements up tomorrow.

Posted by: katt

Think ya got enough volume on the last workout??? geez

Posted by: Brutus_G

Quote:

Originally Pos