thebrick's - What are you Training Today?

[turbobusa]

Update: NO hams tonight. Strain is worse than thought initially, wearing compression, some motrin. Basically in acute phase. Going to try to keep stretching, massaging compression to get this thing to heal up ASAP. We'll see!

Hey grim sorry to see you having hammy issues. Pm me your # as my old phone can no longer retrieve my address book.
Like to call and shoot the shit... Thanks, T

 

[chaotichealth]

Worked legs today. Dead lifts, squats, leg extensions, calf raises

 

[MattG]

Wheels and forearms tonight...off tomorrow then hit some arms saturday

 

[Lavey]

Off my current split a bit but did back/ traps & Calves today.

Bent over t bars - cables seated - deads - shrugs - upright rows - seated & standing calve raises. Ten minutes of ab work.

 

[Sandpig]

flat pullover
HS Pulldown
Smith Row
T-Bar
Behind back upright
Bent laterals
Barbell shrug

Most done for 5 sets. Think I did all straight sets. Geez, one day later and I can't remember. Old age for ya.

 

[turbobusa]

Good morning ... No gym again as I am getting this back injury healed up.
Hoping brick is resting well. This is his place and he is missed when away..
Keep some sunshine on your faces ............... thanks, T...........

 

[Ironbuilt]

Bricks hoping hes out of the hospitol today on lucky friday the 13th ..hes sick of the food .. lol

 

[Barrpiece]

Back:
Close grip pulldowns 4x12
Cable rows with rope 4x10-12
Rev. Grip pull downs 3-4x12
1 arm DB row 3-4x8-12
Barbell row 4x10-12
Tbar row 3-4x8-12
Straight arm pulldowns w. Rope 7x10

 

[Ironbuilt]

Barr stay with us here brutha.. Nice to have you..

 

[The Grim Repper]

Going to do chest and back tomorrow. Going to do antagonist training. I'll start with my cuff 'prehab' work, internal/external rotation and face pulls for rear delt/rhomboid work. I have a high grade (about 60%) tear of my right rotator cuff and with the right protocol, I'm able to increase my strength beyond what it was before the injury.
So, anyway, I prexhaust chest with pec deck/flye work THEN start my compounds.

Tomorrow will go something like:
Pec Deck 4x10-15
1 feel set of 10-12 then 3x12-15. Pause last 5 reps at full extension for 1 count. ALL reps hold contraction for 1 full second.
DB flyes 3x8-10
1 feel set, 2 heavier sets SLOW negatives, 1-2 seconds. DB no closer than 8-10" apart at top and SQUEEZE.

* At this point, your pecs should be swollen with blood and somewhat even tender/cramping. Shoulders should feel solid as shit right now too. Ready for compound chest and back work!

Incline barbell press 3x10
(paused last three reps 1 second, 2 seconds, 3 seconds respectively - double drop on last set 10/peel, 10/peel, 10. Make sure to pause last 3 reps of EVERY SET.
Then parallel grip pulldowns 3x10-12
Increase weight each set.
Incline DB press 3x8-10
First set feel set, 2 heavier last sets NO LOCKOUTS
One arm DB row, 3x10-12
Increase weight each set
WIDE grip guillotine BB bench press to clavicles 3x10-12
Increase weight each set, concentrate on stretch high in pec/delt area.
Bent over DB laterals 3 x 10-12
1 feel set, 2 heavier sets. Focus on negatives and using rear delts/upper back to LOWER dbs toward floor.
SUPERSET WITH
Face pulls with rope, 3x12-15
Quick cadence, pump, no holds.
Decline BB bench press 2x6-10
3-4 reps for feel, no rest, add weight and hit 2 work sets HEAVY
Bent over rows 4x6-10
Add weight each set - loose form OK
5 minutes rest
Hyperextension with barbell 2x10
Deadlifts 2x5-6
First set with 75-80% of working weight for 5-6 reps.
Second set with working weight 5-6 reps.
NO TOUCHING GROUND/RESETS - Deadlift from floor and bar doesn't hit floor until after rep 6. Shin to thigh, shin to thigh repeat.
Keep load on back, not glutes. This is why we don't touch the floor between reps. This isn't a glute/ham exercise, those are recruited when taking the barbell from floor to shin, then back really kick in at that point, so we keep the load squarely on back 100% of the time. If you're not sure what I mean, watch Dorian Yates do them. Your back will be cooked from that constant HEAVY tension. Love these!

Miller time!

 

[Sandpig]

One leg calf x4
Horizontal calf z5
Leg press calf x5 all with partials

Inc frt raise x4
Smith military x5
Inc lateral x4
Wide uprights x5 last was burnout
Got a free room on the strip with my wife tonight.
Won't be making it to the gym tmrw

 

[d2r2ddd]

Back to PRRS ... Starting with Power week today...

Chest & Tri
Bench press 4x4-6
Smith Decline 4x4-6
Low incline DB 3x6

CGBP 4x6
Push down 4x6

 

[chaotichealth]

Mardi Gras is making if hard to train. Eat right to. I been eating just not like I should. The fried orieos didn't do me any good

 

[MattG]

Hit bis, tris, and traps yesterday. Planned on chest and back today but its absolutely miserable out, -30 windchills tonight. Said the hell with it and gonna do those tomorrow.

 

[chaotichealth]

Come on it's almost 70 degrees out side. Well 64 right now.

I did bis tries traps and delts today. Was a great day

 

[Lavey]

I have fallen ill the last few days but I managed to get in a brief training session. I hit legs 10 sets of quats and headed back home to get better. My legs are spent and I'm sick as fuck. Looking to feel better soon and get back to kicking some ass.

 

[thebrick]

i'm back with the living brothers. Good to see everyone hitting' it hard.

Its been a rough week but glad its done. Still very swollen and sore on that right side but getting better. I hate this cath I have to wear for 2 weeks more. They had to open my incision in a couple spots to let it drain better because it looked like some infection was trying to set in. Packing that everyday is kind of a pain but it took care of the problem. At least I am home. Just going to rest and eat. No weights for 6 weeks they tell me. No more contact sports or NSAIDS with one kidney either. Damn, there goes my MMA career lol

Waiting on that biopsy report and hope its good news.

 

[The Grim Repper]

I have fallen ill the last few days but I managed to get in a brief training session. I hit legs 10 sets of quats and headed back home to get better. My legs are spent and I'm sick as fuck. Looking to feel better soon and get back to kicking some ass.

Hope you're better soon brother.

 

[turbobusa]

Great to see you back here Brick!You are a inspirational example of strength...
We need to catch up soon... Keep on healing well and quickly.
Have a great day. No gym still . I may post a pic of my back injury
if I can move from phone camera to the board..Thanks ,
Turbobusa.................

 

[Lavey]

I trained arms today & punished them & left nothing on the table.
Barbell curls alt dumb curls preachers
close grip bench skull busters dips

a few sets each exercise heavy till failure.