Fight club pt2

Brutus_G · 08-07-2007, 10:05 AM

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

goob · 08-07-2007, 12:02 PM

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

Pylon · 08-07-2007, 08:45 PM

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

Brutus_G · 08-08-2007, 08:03 AM

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!

Brutus_G · 08-08-2007, 08:04 AM

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.

katt · 08-08-2007, 08:15 AM

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

goob · 08-08-2007, 04:41 PM

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.....

Brutus_G · 08-08-2007, 07:20 PM

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.

Brutus_G · 08-08-2007, 07:31 PM

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.

Brutus_G · 08-08-2007, 07:35 PM

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.

katt · 08-08-2007, 07:37 PM

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

Brutus_G · 08-08-2007, 07:42 PM

Quote:

Originally Posted by katt

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

This is coming from the arm queen lol. My shoulders for what ever reason need the shit beat out of em to grow i got em up like 3 inchs in 3 months its crazy!

katt · 08-08-2007, 07:46 PM

Yeah, well I think it helps to switch it up once in a while....

pain helps....

Brutus_G · 08-09-2007, 08:51 AM

Ok i got some good news shoulders are very slightly sore!

Bf is 11.75% and weight is 175.6 so i gained about a pound of muscle and lost a little bit of fat in a 4 day period. I'm gonna lower cals but only by 225 per day and keep doing my cardio/Hiit with weights 4-5 times a week. The goal is to keep losing fat and gain some muscle.

Brutus_G · 08-09-2007, 09:12 AM

ok Neck gained 1/4 inch. waist lost about 1/2 inch. Chest is about a 1/4 inch bigger. Shoulders gained 1/4 inch. All this was in 4 days! In reveiw i think the super accumalation program work pretty good. I weighed 177 yesterday so i suspect my weight is a fluke and i actualy gained 2-3 pounds of muscle we'll see what happens tomorrow.

**DOMS** · 08-09-2007, 10:46 AM

I'd hit it!

Great job!

Brutus_G · 08-09-2007, 05:16 PM

Quote:

Originally Posted by DOMS

I'd hit it!

Great job!

LOL thxks bro.

Im gonna have a carb up tomorrow i think i need it since I'm feeling fog minded today. Ok new pics are up.

goob · 08-09-2007, 05:20 PM

Quote:

Originally Posted by Brutus_G

ok Neck gained 1/4 inch. waist lost about 1/2 inch. Chest is about a 1/4 inch bigger. Shoulders gained 1/4 inch. All this was in 4 days! In reveiw i think the super accumalation program work pretty good. I weighed 177 yesterday so i suspect my weight is a fluke and i actualy gained 2-3 pounds of muscle we'll see what happens tomorrow.

Sounds like your making great progress.

I'm very interested in this 'push it to the overtraining edge' theory that seems to be working for you.

Brutus_G · 08-09-2007, 05:26 PM

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

Todays workout- back

WG Chinups fat bar
X6 pr
X4
X4
X3
Normal grip chins i can get 10 so im gonna try these for a while

DB rows lying down on a incline bench
50X10
50X6
50X7
50X5
I know im all over in reps but i was trying my best to find a way to make it harder.

Pulllups Wide grip fat bar
X3
X2
X2 + 9 negs

Stomach vaccums
50 secs 4 sets pr up 5 secs

Wow this was a good workout! Hopefully ill be sore tomorrow. Carb up is tomorrow so im not gonna workout.

Brutus_G · 08-09-2007, 05:28 PM

Quote:

Originally Posted by goob

Sounds like your making great progress.

I'm very interested in this 'push it to the overtraining edge' theory that seems to be working for you.

It does but i wouldnt recommend it on a cut and also keep in mind your gonna lose your libido and be depressed for at least 4 days. I would give it a try just dont freak out when you feel bad it will pay off in the long run.

Brutus_G · 08-09-2007, 05:30 PM

Workout number two

Squats BW
30 reps

Pushups
15 reps

Turkish get ups
30 secs

! min break then repeat 4 times. Dam that was hard ,but fast lol. Im gonna do Hiit for 2 days then come back to the circuits.

Brutus_G · 08-11-2007, 05:29 PM

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

Todays workout- Chest day

Bench press WG
175X5 pr up 1 rep
175X4
155X7

Incline DB bench press
52X11 pr up 2 pounds and 2 reps
52X10 pr
52X9
52X8

WG dips
10X5
10X5
10X3 + negatives

forearm curls
105X21 pr
105X21
105X21 nice pump

Ok well today was chest day and i always shine on chest day. I actually felt like i could've gotten 175X6 just didn't have a spot so i was like fuck that lol. Great workout todays amazing chest pump!

Brutus_G · 08-11-2007, 05:30 PM

Hiit cycle

8 sets all out sprint with a 30 sec rest also i did 31 rep crunchs for 5 sets in between god that was hard.

goob · 08-12-2007, 01:39 PM

Good Benching B! Thats way better than my WG bench. Forarm curls excellent too.

Brutus_G · 08-12-2007, 02:26 PM

Quote:

Originally Posted by goob

Good Benching B! Thats way better than my WG bench. Forarm curls excellent too.

Thxks G i actually am strongest on wide grip when i bench its all chest lol. Chest is sore like a mother today!

Brutus_G · 08-13-2007, 05:04 PM

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

legs and arms-yesterday

Snatch grip deads
205X6
205X6
205X6
205X6
205X6
Back and hams crazy sore today!

Wide grip BB curls
75X8 pr up 1 rep
75X6 pr up 1 rep
75X6

Negative BB curls
85X7
85X7
85X7
gonna go heavier next time little soreness today.

Good workout my back hurts and my hammies hurt so i know i hit em good.

Todays workout-

Hiit cycle 8 sets all out followed my running leg raises 30 secs then a 30 sec break dam that shits hard.

Brutus_G · 08-13-2007, 05:06 PM

OH yeah i also practiced my clean technique since my backs finally getting better.

hang clean
95X5
95X5
95X5
95X5
95X5

Light

08-07-2007, 10:05 AM	#181
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-07-2007, 08:45 PM	#183
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Heya Brut...not a bad little cycle there. You doing the squats w/ BW only?
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

08-08-2007, 07:31 PM	#189
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	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.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-08-2007, 07:35 PM	#190
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	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.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-09-2007, 08:51 AM	#194
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Ok i got some good news shoulders are very slightly sore! Bf is 11.75% and weight is 175.6 so i gained about a pound of muscle and lost a little bit of fat in a 4 day period. I'm gonna lower cals but only by 225 per day and keep doing my cardio/Hiit with weights 4-5 times a week. The goal is to keep losing fat and gain some muscle.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-07-2007, 12:02 PM	#182
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	GJ B. All out spin cycles must be at least as hard as a full whack sprint....

08-08-2007, 08:15 AM	#186
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Is that what you where suggesting I do B?? That type of circuit work?

08-08-2007, 07:37 PM	#191
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Think ya got enough volume on the last workout??? geez

08-08-2007, 07:46 PM	#193
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 3,905 Photos: 37	Yeah, well I think it helps to switch it up once in a while.... pain helps....

08-09-2007, 09:12 AM	#195
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	ok Neck gained 1/4 inch. waist lost about 1/2 inch. Chest is about a 1/4 inch bigger. Shoulders gained 1/4 inch. All this was in 4 days! In reveiw i think the super accumalation program work pretty good. I weighed 177 yesterday so i suspect my weight is a fluke and i actualy gained 2-3 pounds of muscle we'll see what happens tomorrow.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-09-2007, 05:26 PM	#199
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Goals-for myself get to 8% bf get stronger gain muscle improve olympic lifts technique get laid never give up stay happy and positive Bench more than D Todays workout- back WG Chinups fat bar X6 pr X4 X4 X3 Normal grip chins i can get 10 so im gonna try these for a while DB rows lying down on a incline bench 50X10 50X6 50X7 50X5 I know im all over in reps but i was trying my best to find a way to make it harder. Pulllups Wide grip fat bar X3 X2 X2 + 9 negs Stomach vaccums 50 secs 4 sets pr up 5 secs Wow this was a good workout! Hopefully ill be sore tomorrow. Carb up is tomorrow so im not gonna workout.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-09-2007, 05:30 PM	#201
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Workout number two Squats BW 30 reps Pushups 15 reps Turkish get ups 30 secs ! min break then repeat 4 times. Dam that was hard ,but fast lol. Im gonna do Hiit for 2 days then come back to the circuits.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-11-2007, 05:29 PM	#202
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Goals-for myself get to 8% bf never give up stay happy and positive get laid improve olympic lifts technique get stronger gain muscle bench more than D Todays workout- Chest day Bench press WG 175X5 pr up 1 rep 175X4 155X7 Incline DB bench press 52X11 pr up 2 pounds and 2 reps 52X10 pr 52X9 52X8 WG dips 10X5 10X5 10X3 + negatives forearm curls 105X21 pr 105X21 105X21 nice pump Ok well today was chest day and i always shine on chest day. I actually felt like i could've gotten 175X6 just didn't have a spot so i was like fuck that lol. Great workout todays amazing chest pump!
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-11-2007, 05:30 PM	#203
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Hiit cycle 8 sets all out sprint with a 30 sec rest also i did 31 rep crunchs for 5 sets in between god that was hard.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-12-2007, 01:39 PM	#204
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,344	Good Benching B! Thats way better than my WG bench. Forarm curls excellent too.

08-13-2007, 05:04 PM	#206
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	Goals-for myself never give up get to 8% bf stay happy and positive never give up get laid improve olympic lifts technique bench more than D get stronger legs and arms-yesterday Snatch grip deads 205X6 205X6 205X6 205X6 205X6 Back and hams crazy sore today! Wide grip BB curls 75X8 pr up 1 rep 75X6 pr up 1 rep 75X6 Negative BB curls 85X7 85X7 85X7 gonna go heavier next time little soreness today. Good workout my back hurts and my hammies hurt so i know i hit em good. Todays workout- Hiit cycle 8 sets all out followed my running leg raises 30 secs then a 30 sec break dam that shits hard.
	"I look like you wanna look, I fuck like you wanna fuck, I am smart, capable, and most importantly, I am free in all the ways that you are not." -Tyler Durden

08-13-2007, 05:06 PM	#207
Brutus_G Registered User Join Date: Mar 2006 Posts: 4,651 Photos: 24	OH yeah i also practiced my clean technique since my backs finally getting better. hang clean 95X5 95X5 95X5 95X5 95X5 Light