Fight club pt2

[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).

 

[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.

 

[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,

 

[Double D]

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

 

[Brutus_G]

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.

 

[Brutus_G]

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

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

 

[goob]

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

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

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.

 

[Brutus_G]

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.

 

[Brutus_G]

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

 

[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.

 

[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!

 

[Double D]

Awesome pr's!

 

[Brutus_G]

Awesome pr's!

Thxks brother D!

 

[Double D]

Who is in your avatar? New girlfriend?

 

[Brutus_G]

Who is in your avatar? New girlfriend?

Pretty sure shes a playboy playmate.

 

[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???

 

[Brutus_G]

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.

 

[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.

 

[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.

 

[Brutus_G]

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.

 

[Brutus_G]

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.

 

[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.

 

[fufu]

good job

 

[Brutus_G]

good job

Thxks fuski.


Weights 178 finally lol

 

[KelJu]

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

 

[Pylon]

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

 

[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..."

 

[goob]

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

Still feeling great?

 

[Brutus_G]

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

I do em with DB and thks man!

 

[Brutus_G]

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.