The Brotherhood’s BodyBlog

Day 254

Upper Body

Deadlift: (double overhand grip w/ straps, so im still adjusting)

[1] - 270 lbs x 2
[2] - 200 lbs x 7 - !PR!

Yates Rows:

[1] - 110 lbs x 12  - !PR!
[2] - 132 lbs x 8
[3] - x 6

Pullups

[1] - BW x 6
[2] - x 6

Result:

yeah babay!
Dips:

[1] - BW + 20 lbs x 9 - !PR! + BW x 4

Incline BB Bench Press

[1] - 110 lbs x 6 - !PR!
[2] - 125 lbs x 3 - !PR! + strip set 110 lbs x 2 + stripset 88 lbs x 4

Incline DB Flyes:

[1] - 30 lbs x 12 - !PR!

Wow, that stripset really fatigued my delts and tris. couldnt do military presses properly, so i just did 3 sets of laterals

Db Laterals:

[1] - 15 lbs x 12
[2] - x 10
[3] - x 10

Tricep Pressdowns Supersetted with Incline DB Curls

Tricep Pressdown:

[1] - 66 lbs x 8 (HIT style, super slow, max contraction 2-3 secs)
[2] - 66 lbs x 8 (HIT style)

Incline Curls:

[1] - 30 lbs x 8 - !PR!
[2] - x 6

Awesome workout.

The straps felt awesome. Still adjusting to them, but they really helped my mind muscle connection. Overhand deads felt much more natural than my usual alternating grip.
Since I love upping the dosage on my workouts considerably (dropsets, etc etc), ive asked Layne if i can try a 1x/week super high volume plan for abit. KEep your fingers crossed XD

Day 253

Off-Day.

Was reading around, and realised I had a pair of straps. Decided to try some pullups with them, and WOW, they make a difference. They keep my forearms, and hence to a good extend my biceps, from taking the load, and isolate my lats MUCH better. They give me better mind-muscle connection as well, going to start using these on all pulling movements.

My grip wont suffer because i do gripwork anyway, so im golden!

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Day 252

Leg Day Babay

Back Squats:

[1] - 180 lbs x 4 - !PR!
[2] - 190 lbs x 3 - !PR!
[3] - 185 lbs x 4 - !PR!

LEg Extensions:

[1] - 155 lbs x 12 - !PR!
[2] - 132 lbs x 10

SLDL:

[1] - 220 lbs x 4
[2] - x 4

Supersetted with

Standing Calf Raises:

[1] - 340 lbs x 8
[2] - x 9

Seated Calf Raises - 132 lbs x 10
[2] - x 10

skipped leg curls because my hammies were hurting, must have pulled something.
Awesome workout.

Discovered that using a belt on squats is a good thing, at least for me. Its been keeping me from going too deep, so i can handle a little more weight (im still breaking parallel), but more importantly, its keeping me from good morning-ing the weight up = better quad stimulation.

Day 251

Chest/Arms

Parallel Bar Dips
[1] - BW + 30 lbs x 5 - !PR!
[2] - x 4

BB Incline Bench PRess:

[1] - 100 lbs x 10
[2] - x 10

Pec Dec Flyes

[1] - 100 lbs x 15 ( i keep hurting my bicep on these?)

Cable Pressdowns supersetted with Bicep Curls

Cable PRessdowns:

[1] - 110 lbs x 10
[2] - x 10
[3] - x 10

DB Bicep Curl

[1] - 30 lbs x 10 - !PR!
[2] - x 8
[3] - x 7

Reverse One arm Cable Pressdown:

[1] - 22 lbs x 15

supersetted with

Concentration curl - 17.5 lbs x 15 - !PR!

awesome workout

Day 250

Back/Delts

Bent over BB Row:

[1] - 121 lbs x 10 - !PR!
[2] - x 8

Pullups

[1] - BW x 6 - !PR!
[2] - x 5
[3] - x 5

CG Cable Rows:

[1] - 120 lbs x 10 - !PR!

Seated Military PRess

[1] - 96.7 lbs x 6
[2] - x 6

Db LAterals
[1] - 15 lbs x 10
[2] - x 10

DB shrugs:

[1] - 65 lbs x 8 - !PR!
[2] - x 8

Farmers Walk:

[1] - 85 lbs DBs x 20 sec

Good workout.

Waiting on my handicam, will make this almost like a video blog, TONS of vids coming up

Day 249

Off-Day. Diet on track, etc.

Day 248

Back Squats:

[1] - 155 lbs x 4
[2] - x 6
[3] - x 8 - !PR!

Leg Extensions:

[1] - 132 lbs x 10
[2] - 155 lbs x 10 - !PR!

Romanian DL

[1] - 220 lbs x 4 - !PR!
[2] - x 5 - !PR!

Calf Raises(Standing)

[1] - 340 lbs x 8
[2] - x 8
[3] x 6

Leg Curls(Both legs, lying)
[1] - 110 lbs x 12

Seated Calf Raises:

[1] - 132 lbs x 10 + dropset 115 lbs x 4
[2] - 88 lbs x 15 HIT style (super slow positive with hard 3-4 second contraction at the top, super slow negatives)

Awesome workout

Day 247, upper body

Upper Body

Deadlift

[1] - 285 lbs x 2 - VIDEO - http://www.youtube.com/watch?v=FD7PvGed5vI
[2] - 265 lbs x 4 - VIDEO - http://www.youtube.com/watch?v=iqmbY3lXKMc

Pullups:
[1] - BW x 5 - VIDEO - http://www.youtube.com/watch?v=NfvpMXt-XOA
[2] - BW x 5
[3] - BW x 4
[4] - BW x 3

Bent Over BB Row:

[1] - 121 lbs x 8 - VIDEO - (it isnt confirming yet, ill pm you the
link
when it does)
[2] - 121 lbs x 8

Dips:
[1] - BW x 18
[2] - BW x 14

Cable Xover
[1] - 22 lbs x 15
[2] - x 15

Standing Military Press
[1] - 85 lbs x 8
[2] - x 8 + 3 push presses +  giant set DB Laterals 15 lbs x 10

Tricep Pressdowns supersetted with DB Curls

Tricep Pressdown:
[1] - 132 lbs x 8
[2] - 132 lbs x 9

DB Curl:

[1] - 30 lbs x 7
[2] - 30 lbs x 7

Concentration Curls supersetted with Reverse Cable Pressdown(single
arm)

CCurls
[1] - 17.5 lbs x 12 - !PR!
Reverse Pressdowns

[2] - 15 lbs x 30

Kickass workout

Day 246. Sunday, off-day. Im reverting to my old 2000 cal macros for a couple of weeks, then going to start cutting hardcore again on Jan 1st when the transformation contest begins. Im going to "compete" alongside the other competitors whether i get chosen or not.

What I mean is I will consider myself in the competition and use the fuel generated by the entire competition, the competitors, and the supporters, to push myself harder than ever before through my cut. I might not be "in" it, but damnit im going to be a part of it.

Also realised today that i dont need to keep restricting myself to oats. Picked up some oat and PB granola bars, some cheerios and some wheatbix to mix up my carb sources.

Diet on track.

Cheers peeps!

Second leg day. The brutal workouts this week took their toll on me, so had to pipe down the weight abit, went for front squats instead of regular heavy back squats.

Front Squats:

[1] - 120 lbs x 4 - !PR! + Back Squats 120 lbs x 6 (bar kept rolling off on front squats)

[2] - 110 lbs x 6 - !PR! + back squats 110 lbs x 8

[3] - 88 lbs x 8 + back squats 88 lbs x 15

Leg Extensions

[1] - 110 lbs x 10 (going light again, giving it a full 3 second squeeze at the top)

[2] - 88 lbs x 15

[3] - x 12

SLDL Supersetted with Standing Calf Raises

SLDL
[1] - 215 lbs x 6 - !PR! - VIDEO -http://www.youtube.com/watch?v=mrUQ380dMSk (only 3 reps recorded, the guy pressed the cut button…)
[2] - 200 lbs x 8

Standing Calf Raises:

[1] - 330 lbs x 8 - VIDEO - http://www.youtube.com/watch?v=R5×1GT13QbQ
[2] - 330 lbs x 8 + dropset 280 lbs x 6

Lying Leg Curls Supersetted with Seated Calf Raises

Leg Curls
[1] -  88 lbs x 15 (went light)

Seated Calf Raises

[1] - 132 lbs x 10 + dropset 110 lbs x 3 + dropset 100 lbs x 4 + dropset 80 lbs x 5

Awesome workout.

Though this bodyblog is getting me down..journal people used to comment, here I feel alone :p

Train on peeps!