JohnBrowne's cutting log

[JohnBrowne]

Currently ~190lbs probably 15% bodyfat. Planning on dropping 20-25 pounds.

Will update this post with photos in the next couple days.

[JohnBrowne]

Some random recent training vids:

8QILFhLTVP0
Cul-mFMOVQU
BKIqeDSE2DY
pAx-UH4M1Jo

Gives you an idea of my current condition.

[Cumulonimbus]

You know how I know you're from ATL?

[Cumulonimbus]

No you racist.

[juliacheh]

Will be following.

[JohnBrowne]

No you racist.

???

Aware me.


Will be following.

Yay!!1

[Cumulonimbus]

The music duh!

[JohnBrowne]

lulz most gyms I've been to pretty much play the same crap

[mannydawg]

In, good luck

[adamrochester]

nice bro

to comment you on the stiffys though you could come down more past your knees about 1/2 way down your shins :D

[Cumulonimbus]

That sounded gay.

[mannydawg]

nice bro

to comment you on the stiffys though you could come down more past your knees about 1/2 way down your shins :D

how do you know the general direction of his stiffys?

[JohnBrowne]

nice bro

to comment you on the stiffys though you could come down more past your knees about 1/2 way down your shins :D

My penor isn't that long brah.

No but seriously I'm trying to keep my legs completely out of the movement.

[midcoastking33]

In fo sho

[JohnBrowne]

Sup brah

[JohnBrowne]

Leg day! Gonna try to get some decent vids today.

[JohnBrowne]

Some quick info about my diet/training.

Diet wise I love carbs. Currently running around 550-650c/200-220p/75-85f. I was at 700-800c for a while but I haven't had much of an appetite lately.

In terms of training I am a bro. I train with extremely high volume and low to medium frequency. Typically 15-20 working sets for smaller bodyparts and up to 40 for the bigger bodyparts. My sessions are at least 1.5 hours but typically 2+ hours.

My split is not set in stone but I always train legs over the weekend and back some time in the middle of the week. Chest, shoulders and arm sessions are thrown in wherever I can get them. Typically I end up hitting chest and shoulders each about six times a month because they are my weaker bodyparts. I train calves and abs about twice a week.

[Joseph1990]

Currently ~190lbs probably 15% bodyfat. Planning on dropping 20-25 pounds.

Will update this post with photos in the next couple days.

JohnBrowne is in4 cutting my life is complete.

IN.

[joelash302]

You know how I know you're from ATL?


Um... black people?


The music duh!

Haha. Excellent. Good luck John.

[JohnBrowne]

Leg vids incoming.

[JohnBrowne]

ngRnGMfRfOY
65qvuqNSqYc
Q77Y4yyc7qQ
iFufgPpMstc
XYbdN1c70u8

Most of these lifts are significantly off my best but I'm not strong to begin with.

[juliacheh]

Great videos, and I got to see those jacked black dudes that you mentioned:)

[JohnBrowne]

Great videos, and I got to see those jacked black dudes that you mentioned:)

Guy on the bench in the last vid was doing concentration curls with 80lb DBs

[juliacheh]

Guy on the bench in the last vid was doing concentration curls with 80lb DBs

is this real life.jpeg
:eek:

[SideSteal]

Guy on the bench in the last vid was doing concentration curls with 80lb DBs

holy chit.

[JohnBrowne]

lol @ thread title

That's what permanent sleep deprivation does.

[thebankcard]

in on this i see you around lol not always ppl best friend curious to say to see how this goes best of luck.

[JohnBrowne]

welcome broseph

[juliacheh]

lol @ thread title

That's what permanent sleep deprivation does.

I actually liked it LOL.

[adamrochester]

That sounded gay.

was waiting for you to say something lol


Leg day! Gonna try to get some decent vids today.

nice vids man good depth no harry half reps ! respect ! lol or as ali g would say it restecp !

[Cumulonimbus]

Well it did.

[tagun]

In. Everything looking pretty solid. Good luck on your cut, gonna post some before pics?

Oh and btw I love ~80% of your posts (srs) in the IFBB/Nutrition/Contest prep as they're usually pretty no-bull**** and totally on point at the same time. A couple of them are downright DanTheBMan-ish and I don't like those, but all in all I found that I agree with ya on almost everything; I just usually don't post my opinion about stuff as posters on these boards don't really know the meaning of the word "argument".

Edit: just read your first post - don't mind the "gonna post some pics" question, lol.

[JohnBrowne]

nice vids man good depth no harry half reps ! respect ! lol or as ali g would say it restecp !

shWDY0Cjves


In. Everything looking pretty solid. Good luck on your cut, gonna post some before pics?

Oh and btw I love ~80% of your posts (srs) in the IFBB/Nutrition/Contest prep as they're usually pretty no-bull**** and totally on point at the same time. A couple of them are downright DanTheBMan-ish and I don't like those, but all in all I found that I agree with ya on almost everything; I just usually don't post my opinion about stuff as posters on these boards don't really know the meaning of the word "argument".

Edit: just read your first post - don't mind the "gonna post some pics" question, lol.

lol thanks man

Yeah I got about 8 negs in a row once in the Contest Prep section and Layne has threatened to ban me before for posting in his log so I don't really hang out over there much anymore.

[t1ger]

I actually liked it LOL.x2 - It's fancy. :D

In on this. Oh, and some nice vids you got going there.

[JohnBrowne]

New vids

hllzx09uhpQ
^^^Probably one of the best overall chest exercises. Just as effective as an incline barbell press but much safer on the shoulders and no need for a spotter.

UjFlebrOSPs
^Actually got 8 reps but the guy filming messed up.

0SuSbvm492c
-8pq39zx4nQ
8fRLp21_kB8

Also did 5 sets of 10 on a fly machine.

[Joseph1990]

Oh lawd JB your reps are so slow and controlled. Wish I could see the look on your face when I upload some vids of my explosive low rep range style.

[adamrochester]

haha sickest i miss that show

[Webber91]

Excellent form mate, repped. 'bout time I saw other people forgetting about how much weight they use and focusing on actually working the muscle.

I'm a big fan of incline smiths too. Totally takes away worrying about trying to stabilise the path of the bar and allows you to focus totally on pushing with the pecs.

[Merial20]

haha dude im not even trying to be funny.
on the 2nd video with the DB chest your the ONLY white person in there hahaha

[joelash302]

I swear to god every LA Fitness looks exactly the same. I thought you were in my gym for a minute there.

[Cape1]

New vids

hllzx09uhpQ
^^^Probably one of the best overall chest exercises. Just as effective as an incline barbell press but much safer on the shoulders and no need for a spotter.

.


It's a good solution for chest. Good form by the way. Most guys still don't get it that hypertrophy requires something a little different than testing limit strength or just hoisting a bunch of weight. Ego lifting never yeilds the best result. I have 10x more respect for a kid I see squating 135 with great form than some monkey with three plates nt even doing a a legitimate partial.

One point I'll make:
The problem with most inclined bench work is the inclined itself and not so much that it's free form vs. something like Smith. You can destroy your shoulders on the Smith too, if you set out to do so. You only need about a 10% incline to shift the stres firmly to your upper chest. Most of the benches you see in gyms are designed to completely Phuck up the guy doing inclines.

Just my two cents on the matter.

[JohnBrowne]

Oh lawd JB your reps are so slow and controlled. Wish I could see the look on your face when I upload some vids of my explosive low rep range style.

lol

I pretty much make every movement as difficult as I can so I don't have to use as much weight.


haha sickest i miss that show

Ali G is the shiit.


Excellent form mate, repped. 'bout time I saw other people forgetting about how much weight they use and focusing on actually working the muscle.

I'm a big fan of incline smiths too. Totally takes away worrying about trying to stabilise the path of the bar and allows you to focus totally on pushing with the pecs.

I get a lot of shiit in real life for lifting as light as I do. It's funny because I was a lot stronger overall when I was around 140-150 pounds but I was much smaller.

Progressive overload isn't necessarily just adding more weight to the bar.


haha dude im not even trying to be funny.
on the 2nd video with the DB chest your the ONLY white person in there hahaha

Truth. There are 9000 members at this LA Fitness and less than 100 are white. I like black people though so it's all good. Lots of monsters for sure.


I swear to god every LA Fitness looks exactly the same. I thought you were in my gym for a minute there.

Pretty much lol


One point I'll make:
The problem with most inclined bench work is the inclined itself and not so much that it's free form vs. something like Smith. You can destroy your shoulders on the Smith too, if you set out to do so. You only need about a 10% incline to shift the stres firmly to your upper chest. Most of the benches you see in gyms are designed to completely Phuck up the guy doing inclines.

Just my two cents on the matter.

Actually a lower incline hurts my shoulders while a higher incline doesn't. Weird right?

I'm more concerned with actually unracking the bar and getting it in position. Without a spotter it's easy to tear a rotator cuff just racking and unracking the bar.

[Cape1]

Actually a lower incline hurts my shoulders while a higher incline doesn't. Weird right?

I'm more concerned with actually unracking the bar and getting it in position. Without a spotter it's easy to tear a rotator cuff just racking and unracking the bar.

Well, everyone has a slightly different structure to their shoulders. Even the size of a rib cage can have allot to do with how a guy benches.

You're on the money with the unracking of the bar too. That is probably the most dangerous part of the movement. Esspecially in your lower rep range, it's a very bad position for your shoulders.

I'm actually beginning to think that the Bench Press is a really Sh*tty movement all around. Food for thought: I seem to get more out of Heavy DB Fly's these days than Flat Bench. Not as much risk either. For the amount of weight I have to push to get into the 5-8 range, the flat bench is just becoming a recipe for disaster...

Keep up solid lifting technique!

[ko300zx]

It's a good solution for chest. Good form by the way. Most guys still don't get it that hypertrophy requires something a little different than testing limit strength or just hoisting a bunch of weight. Ego lifting never yeilds the best result. I have 10x more respect for a kid I see squating 135 with great form than some monkey with three plates nt even doing a a legitimate partial.

One point I'll make:
The problem with most inclined bench work is the inclined itself and not so much that it's free form vs. something like Smith. You can destroy your shoulders on the Smith too, if you set out to do so. You only need about a 10% incline to shift the stres firmly to your upper chest. Most of the benches you see in gyms are designed to completely Phuck up the guy doing inclines.

Just my two cents on the matter.

Good post. I completely agree with everything you've said. Much more respect for someone who understands the lift and is training the muscle regardless of how much weight they use.

About your incline point. I was watching these videos on Jim Cordova's site for his chest exercises. His incline presses range from 15 to 30 degrees.

http://www.jimcordova.com/videos/excercises.php?id=1

A lot of incline benches don't go much lower than probably 40 or 45 degrees (at least in my experience). If you are lucky enough to find the ones that go from flat to vertical, those are the ones you want. The difference between that 45 degrees and 30 degrees or so is absolutely huge on the shoulder's for me and like you said, even a small incline will shift the lift to the upper chest.



Actually a lower incline hurts my shoulders while a higher incline doesn't. Weird right?


Does flat hurt? There's a range for me where it hurts. Flat and low inclines are fine, steep vertical inclines like 80 or so for shoulder presses are fine as well. Anywhere in the middle is what gets me.

[JohnBrowne]

Does flat hurt? There's a range for me where it hurts. Flat and low inclines are fine, steep vertical inclines like 80 or so for shoulder presses are fine as well. Anywhere in the middle is what gets me.

Flat or low incline hurts.

Anything above 30 degrees is mostly painless.

The benches I use are about 40-45 degrees but you'll see I arch my back which decreases the angle.

[JohnBrowne]

Breakfast

http://i245.photobucket.com/albums/gg64/ibmccarthy/11-1.jpg
4 whole eggs, 4 slices ezekiel bread and a piece of turkey sausage with orange juice
50p/90c/24f


Lunch

http://i245.photobucket.com/albums/gg64/ibmccarthy/11.jpg
8oz chicken breast (weighed uncooked), 10oz sweet potato, 1 tbsp olive oil, bowl of raw spinach (LOL) and low fat Poptarts
52p/165c/20f
Plus a caffeine pill and R-ALA. I take R-ALA at every meal.

[midcoastking33]

Measly reps for Fresca

[JohnBrowne]

Fresca is awesome.

I restrict myself to a couple cans a day if only because I like my teeth LOL

[JohnBrowne]

Back day!

Weeeeeeeeeeeeeeeeeeee

[Foe1605]

Sup bro, in for this. Your form looks great on all your lifts. Best of luck!

[JohnBrowne]

Sup bro, in for this. Your form looks great on all your lifts. Best of luck!

Thanks man, welcome.

Just hit two hours of back training and I'll have a vid up as soon as I can edit it.

[Joseph1990]

Thanks man, welcome.

Just hit two hours of back training and I'll have a vid up as soon as I can edit it.

In4vid. Pics soon?

[JohnBrowne]

In4vid. Pics soon?

fuuuuuuuuuuuu yeah I almost forgot

fat as fuk...

[JohnBrowne]

Vid is still processing so quality is poor.

Watch the whole thing, trust me.

f2BgCHcMjWc

[Joseph1990]

Vid is still processing so quality is poor.

Watch the whole thing, trust me.

http://www.youtube.com/watch?v=f2BgCHcMjWc&feature=player_embedded

Watched it all, wish I could train with you, great vid.

Only beef is at the beginning when you mention how wide the grip should be for lat pull down. Wide grip is one of the only times I can feel my lats heavily working directly.

[JohnBrowne]

Watched it all, wish I could train with you, great vid.

You look like you don't need any tips on back training.

[Webber91]

Do you find much of a difference between deadlifts the way you do them and rack pulls? My whole body gets fried on deads, but when I want to really stress my lats and middle traps I find rack pulls work really well. I'd imagine this would be very similar to what you do.

[fitnessbyjay]

Holy volume! But hey whatever works for you, I like to use more intensity, heavier weights and less volume personally.

[Joseph1990]

You look like you don't need any tips on back training.

Thanks bro.

[JohnBrowne]

Do you find much of a difference between deadlifts the way you do them and rack pulls? My whole body gets fried on deads, but when I want to really stress my lats and middle traps I find rack pulls work really well. I'd imagine this would be very similar to what you do.

Problem with rack deads is that you can really only exhaust the Type II b muscle fibers because every time you end a rep and restart it you just reactivate the same fibers. You can't fully activate the Type II x/a and Type I fibers without 20+ seconds of continuous tension.


Holy volume! But hey whatever works for you, I like to use more intensity, heavier weights and less volume personally.

Oh absolutely. I favor high volume because of safety.

[joelash302]

Man you squat slow, that's impressive. I think i'd be getting dragged off the floor trying that.

[fitnessbyjay]

Oh absolutely. I favor high volume because of safety.

Well, getting big is risky business:). I just keep the form tight and I don't have any problems, unless my rotator cuff is bothering me sometimes, but I feel the pain more when I'm doing higher volume. I'm training back tomorrow, might get some footage of my all out sets.

Pics coming?

[fitnessbyjay]

Also, I like this "rant" a lot and completely agree with Dante there. You gotta remove the gap.

http://intense muscle.com/showthread.php?t=39237&highlight=injuries

[The Solution]

f2BgCHcMjWc

One of the best things I have seen you post. Good work in here, will be following.
Will be trying those DB Rows like that on an incline seeing its a weakness for me and my lagging bodypart.

[Merial20]

i like your back routine.
do you typically do high volume for a single bodypart?
how long did ur session last? and do you do any warmup sets?

[JohnBrowne]

Man you squat slow, that's impressive. I think i'd be getting dragged off the floor trying that.

As I said to the guy filming me that day: "I make it as hard as I can"


Well, getting big is risky business:). I just keep the form tight and I don't have any problems, unless my rotator cuff is bothering me sometimes, but I feel the pain more when I'm doing higher volume. I'm training back tomorrow, might get some footage of my all out sets.

Pics coming?


Also, I like this "rant" a lot and completely agree with Dante there. You gotta remove the gap.

http://intense muscle.com/showthread.php?t=39237&highlight=injuries

To be honest I'm not a fan of Dante at all. I think he's just trying to cover his own ass and his dangerous training style. Most of the pros I have met in real life (natty or enhanced) have no serious injuries.

Consistently training to failure is extremely dangerous regardless of form.

No hate though, I respect that people have different views on training but I think Dante is wrong on that one.


One of the best things I have seen you post. Good work in here, will be following.
Will be trying those DB Rows like that on an incline seeing its a weakness for me and my lagging bodypart.

I'm honored.

[JohnBrowne]

i like your back routine.
do you typically do high volume for a single bodypart?
how long did ur session last? and do you do any warmup sets?

I always do high volume.

Today was just over two hours in total of just back training.

I do 3-4 warmup sets on my first exercise and then 1-2 light "feel" sets on my later exercises.

[fitnessbyjay]

To be honest I'm not a fan of Dante at all. I think he's just trying to cover his own ass and his dangerous training style. Most of the pros I have met in real life (natty or enhanced) have no serious injuries.

Consistently training to failure is extremely dangerous regardless of form.



And most of the pros/top amateurs that train DC are pretty much injury free too. Dave Henry, Dusty Hanshaw, Cedric McMillan, Steve Kuclo(not DC anymore, but made his best gains then). Sure, it's not 100% safe, but comparing risk to benefit ratio it's worth it imo.

I personally think bad form is more dangerous than training to failure, but some people use poor form as it's an integral part of training to failure as in bounce reps, jerking etc.

[JohnBrowne]

And most of the pros/top amateurs that train DC are pretty much injury free too. Dave Henry, Dusty Hanshaw, Cedric McMillan, Steve Kuclo(not DC anymore, but made his best gains then).

I personally think bad form is more dangerous than training to failure, but some people use poor form as it's an integral part of training to failure as in bounce reps, jerking etc.

Dusty Hanshaw has a bad shoulder injury and Cedric doesn't train DC.

I agree that poor form is the primary cause for injury but training to failure is also exceptionally dangerous and unnecessarily so because it simply isn't necessary to train to failure at all. You can activate all muscle fiber types at 85-90% intensity.

Again not to start a fight but there really isn't much science supporting HIT concepts.

[fitnessbyjay]

I also do not like using pros as an example. The pros have elite genetics and are guys that can just grow from looking at weights, so of course they blow up with any kind of training. It's what works best for guys like us with average/sub-par genetics that interests me.

[JohnBrowne]

I also do not like using pros as an example. The pros have elite genetics and are guys that can just grow from looking at weights, so of course they blow up with any kind of training. It's what works best for guys like us with average/sub-par genetics that interests me.

Good point.

That being said pretty much every recreational or competitive bodybuilder I've ever met trains with some variation of HVT.

Again I'm NOT trying to bash you because HIT-type training is brutal and effective but I just don't see myself doing something like that long term.

[juliacheh]

I like how JB only started his log, and already so much interesting stuff going on. Videos, discussions.
Me likes. :D

[JohnBrowne]

I like how JB only started his log, and already so much interesting stuff going on. Videos, discussions.
Me likes. :D

Thanks.

I'll try to get a training vid every day.

[fitnessbyjay]

Dusty Hanshaw has a bad shoulder injury and Cedric doesn't train DC.

I agree that poor form is the primary cause for injury but training to failure is also exceptionally dangerous and unnecessarily so because it simply isn't necessary to train to failure at all. You can activate all muscle fiber types at 85-90% intensity.

Again not to start a fight but there really isn't much science supporting HIT concepts.

Dusty does not have a "bad shoulder injury". His shoulder isn't 100% but if he had a bad shoulder injury he wouldn't be able to incline press 400 pounds every week. Cedric doesn't train DC by the book, but he was/is still working with Dante. And some of these studies cannot be applied to real life imo, I can find plenty of studies that say HGH does nothing for muscle growth. No studies have been done(that I'm aware of) of 250 lbs+ bodybuilders that are training balls to the walls and pounding tons of food. This is one of the cases where real life experience beats studies. I was spinning my wheels with volume training, and most of the guys you see at gyms doing endless sets look the same year after year. It's the guys that get under heavy iron and progressively work up to massive weights that put on 20 lbs on their contest weight between years. It may be riskier, but it sure pays off.

And of course, no fight. :)

[fitnessbyjay]

Good point.

That being said pretty much every recreational or competitive bodybuilder I've ever met trains with some variation of HVT.

Again I'm NOT trying to bash you because HIT-type training is brutal and effective but I just don't see myself doing something like that long term.

And pretty much every recreational bodybuilder gym rat looks the same year after year.

When I was starting to experiment with HIT I was so afraid that I wasn't doing enough and it fuked with my head big time. But when I started getting it done, beating the log book and getting stronger every workout, by gains took off. But it's just personal, I don't think you'll be putting yourself at much risk since your form is good, and you know how to work around to avoid injuries, like adjusting the incline on your presses etc.

[JohnBrowne]

Dusty does not have a "bad shoulder injury". His shoulder isn't 100% but if he had a bad shoulder injury he wouldn't be able to incline press 400 pounds every week. Cedric doesn't train DC by the book, but he was/is still working with Dante. And some of these studies cannot be applied to real life imo, I can find plenty of studies that say HGH does nothing for muscle growth. No studies have been done(that I'm aware of) of 250 lbs+ bodybuilders that are training balls to the walls and pounding tons of food. This is one of the cases where real life experience beats studies. I was spinning my wheels with volume training, and most of the guys you see at gyms doing endless sets look the same year after year. It's the guys that get under heavy iron and progressively work up to massive weights that put on 20 lbs on their contest weight between years. It may be riskier, but it sure pays off.

And of course, no fight. :)

This is absolutely true. Most volume trainees lose sight of progressive overload. I'm still slowly getting stronger despite the volume of my training. I just feel there are benefits of volume training. As I show in the vid I tend to pre-exhaust my back before I do heavy movements so I don't have to use as much weight. Less weight = less stress on spine.

You get where I'm coming from?

[fitnessbyjay]

This is absolutely true. Most volume trainees lose sight of progressive overload. I'm still slowly getting stronger despite the volume of my training. I just feel there are benefits of volume training. As I show in the vid I tend to pre-exhaust my back before I do heavy movements so I don't have to use as much weight. Less weight = less stress on spine.

You get where I'm coming from?

Sure do. I do leg curls before legs and sometimes hacks before squats etc. I still use as much weight as I can handle because I feel that's the way to go. DC training has you do width movements like pulldowns before thickness movements like rows, deads. Hams before quads so I'm all with that too.

I definitely think the Ronnie and Flex example is great. Same height, top 0,1% elite genetics. Ronnie trains with ridiculous weights and is pulling 800+ weeks out, while Flex doesn't push it that hard and is more of a pump guy. Ronnie has almost 50 lbs on him on stage. That's something to think of. Sure, he and Dorian has injuries, but they also won the O. 6-7 times.

[SideSteal]

Very nice vid.

[JohnBrowne]

Gonna be honest... I'm fat as fuk and I'm not going to post these pics on the interwebz as I have too many people that would love to use them against me.

I'm going to diet for the next 16 weeks anyway but the 'before' pics stay with me.

[Joseph1990]

Gonna be honest... I'm fat as fuk and I'm not going to post these pics on the interwebz as I have too many people that would love to use them against me.

I'm going to diet for the next 16 weeks anyway but the 'before' pics stay with me.

lol wtf use against you? Dam bro we can see you in the vids you look fine.

Have you seen half the pics in these logs lol?

[JohnBrowne]

I don't need money or Novem so I'll post pics in 16 weeks.

[Webber91]

Have you seen half the pics in these logs lol?

LOL!

Cmon bro, play nice :p

[Ghosting]

Impressive control. I can't remember the last time I saw such good/clean reps. Not an ego lifter. Will rep when off RC. Dang impressive.

[JohnBrowne]

Thanks.

[Joseph1990]

LOL!

Cmon bro, play nice :p

One of the most heavy set guys cutting and one of the most skinny guys bulking are my close friends so no hate just sayin, nomsayin? :).


Impressive control. I can't remember the last time I saw such good/clean reps. Not an ego lifter. Will rep when off RC. Dang impressive.

Yeah hes gonna make me look so dam bad fuuuuuuuuuuuuu JB.

[JohnBrowne]

Dude I might post the pics but they are embarrassing as hell. Maybe I'm just body dysmorphic.

Either way I'm not gonna post any new pics for 16 weeks so I can surprise everyone with my shreddedness.

[tagun]

Superb vid JohnBrowne, I respect you even more now that I know you aren't "afraid" to train with a bit lighter weight to get the form and MMC down. I wish I could do that more often but I just feel an entire workout went to waste if I don't push more weight.

And yes I'm also guilty of training to positive failure most of the time! :(

Anyway I'm looking forward to new vids, they really look informative and extensive. Great work.

[Joseph1990]

Dude I might post the pics but they are embarrassing as hell. Maybe I'm just body dysmorphic.

Either way I'm not gonna post any new pics for 16 weeks so I can surprise everyone with my shreddedness.

Since when dose someone like yourself care what other people think ;)

We are all self conscious as fuuarkkk here you're definitely not alone.

[JohnBrowne]

Superb vid JohnBrowne, I respect you even more now that I know you aren't "afraid" to train with a bit lighter weight to get the form and MMC down. I wish I could do that more often but I just feel an entire workout went to waste if I don't push more weight.

And yes I'm also guilty of training to positive failure most of the time! :(

Anyway I'm looking forward to new vids, they really look informative and extensive. Great work.
LOL like I tell people in real life... I was stronger on most exercises when I was 140 pounds than I am now.

[JohnBrowne]

Since when dose someone like yourself care what other people think ;)

We are all self conscious as fuuarkkk here you're definitely not alone.

Well the competition doesn't mean anything to me so I might PM you. No homo?

[Joseph1990]

Well the competition doesn't mean anything to me so I might PM you. No homo?

lol yeah not gonna lie as you can tell I'm curious.

[PerpetualMotion]

lol wtf use against you? Dam bro we can see you in the vids you look fine.

Have you seen half the pics in these logs lol?

That hurts, bro:

http://thechive.files.wordpress.com/2010/05/haters-gonna-hate-7.jpg?w=500&h=375

But he's right. I mean, damn, check out my pics. Some guys have "treasure trails" and I have a "burial ground." Girls get mad horny for it.

[Joseph1990]

That hurts, bro:

http://thechive.files.wordpress.com/2010/05/haters-gonna-hate-7.jpg?w=500&h=375

But he's right. I mean, damn, check out my pics. Some guys have "treasure trails" and I have a "burial ground." Girls get mad horny for it.

I already made it clear, no hate.

[juliacheh]

Who else wants to rate this log five stars?

[Ghosting]

Who else wants to rate this log five stars?

I will. I am massively impressed with Johns knowledge (aside for his nutritional and biochemical knowledge too) regarding the mechanics of lifting.

Edit : done. Now John is a 5 starer. :D

[Cumulonimbus]

I have always pronounced your name as "John Brownie" in my head. Now I want some damn brownies..

[JohnBrowne]

Did shoulders and biceps today but halfway through my session someone lifting next to me accidentally dropped a weight on my camera and smashed it. I got the SD card out of it and the videos I had already recorded are fine but the camera is in the trash.

Fortunately I have another identical camera but today's vid is going to be short and will end abruptly LOL

I'll have a full vid tomorrow.

[ErickStevens]

I feel you on the pic sharing John. My Michelin Man pics are between Berto and I. ;)

[fitnessbyjay]

Check out my back vid John, last time I hijack your log lol
http://forum.bodybuilding.com/showthread.php?p=663082061

[Cumulonimbus]

I hope those are black Chucks, because if they're socks, that's gross and a pretty bad idea.

[fitnessbyjay]

I hope those are black Chucks, because if they're socks, that's gross and a pretty bad idea.

Socks, but only because I forgot my shoes. I usually wear Chucks.

Try the second exercise sometime, it's amazing and the pain(the good kind) makes you wanna cry.

[midcoastking33]

Did shoulders and biceps today but halfway through my session someone lifting next to me accidentally dropped a weight on my camera and smashed it. I got the SD card out of it and the videos I had already recorded are fine but the camera is in the trash.

Fortunately I have another identical camera but today's vid is going to be short and will end abruptly LOL

I'll have a full vid tomorrow.

FUUUUUUUUUU you got trolled in real life

[Cumulonimbus]

Socks, but only because I forgot my shoes. I usually wear Chucks.

Try the second exercise sometime, it's amazing and the pain(the good kind) makes you wanna cry.

I gotta get me some Chucks actually, but I'm cheap. Those fukcers went up in price because of the damn hipsters.

[fitnessbyjay]

I gotta get me some Chucks actually, but I'm cheap. Those fukcers went up in price because of the damn hipsters.

If you're just getting them for training purposes you might as well get some knockoff cheap version. But I got lucky, bought legit ones from a street salesman in Greece for around 20 bucks.

[JohnBrowne]

I feel you on the pic sharing John. My Michelin Man pics are between Berto and I. ;)

lol


I hope those are black Chucks, because if they're socks, that's gross and a pretty bad idea.


Socks, but only because I forgot my shoes. I usually wear Chucks.

Try the second exercise sometime, it's amazing and the pain(the good kind) makes you wanna cry.


I gotta get me some Chucks actually, but I'm cheap. Those fukcers went up in price because of the damn hipsters.


If you're just getting them for training purposes you might as well get some knockoff cheap version. But I got lucky, bought legit ones from a street salesman in Greece for around 20 bucks.

Vibrams > Chucks


FUUUUUUUUUU you got trolled in real life
I raged at first but it was an accident and the camera was at least 5-6 years old anyway.

[Joseph1990]

I raged at first but it was an accident and the camera was at least 5-6 years old anyway.

At first you raged and then you silenced.
NFRY_n_Q_ck

[JohnBrowne]

Check out my back vid John, last time I hijack your log lol
http://forum.bodybuilding.com/showthread.php?p=663082061

Your BB rows are even stricter than mine but to be honest it looks like your ROM on your other movements is shorter than it could be.

Also what's the logic behind DB rows from a dead stop?

[joelash302]

lol









Vibrams > Chucks


I raged at first but it was an accident and the camera was at least 5-6 years old anyway.

Wrestling shoes are also pretty fantastic. They lack a little of the side support of Chuck's but I find them infinitely more comfortable.

[fitnessbyjay]

Your BB rows are even stricter than mine but to be honest it looks like your ROM on your other movements is shorter than it could be.

Also what's the logic behind DB rows from a dead stop?

On the stretchers I go for a total stretch and then squeeze at the other end, so ROM couldn't be much longer tbh.

I really like the deadstop dumbbell row...makes it impossible to lift with momentum and you're only using your lats the whole time.

The last exercise is supposed to be partial range. Primarily because at 240 I can't do many pullups, especially not after 3 other back exercises, and also it's a great exercise.

[Joseph1990]

I really like the deadstop dumbbell row...makes it impossible to lift with momentum and you're only using your lats the whole time.

I like to use this same logic with pullups as well. Arms fully extended then pull yourself up from a dead stop.

[JohnBrowne]

On the stretchers I go for a total stretch and then squeeze at the other end, so ROM couldn't be much longer tbh.

I really like the deadstop dumbbell row...makes it impossible to lift with momentum and you're only using your lats the whole time.

The last exercise is supposed to be partial range. Primarily because at 240 I can't do many pullups, especially not after 3 other back exercises, and also it's a great exercise.

Our training styles aren't that different, I just train with 5x more volume.

Shoulder training vid incoming.

[fitnessbyjay]

Our training styles aren't that different, I just train with 5x more volume.

Shoulder training vid incoming.

And I with 5x more intensity, lol.

Just kidding bro, look forward to delt vids.

[JohnBrowne]

I like to use this same logic with pullups as well. Arms fully extended then pull yourself up from a dead stop.

If you do that then you lose tension on your lats.

[JohnBrowne]

And I with 5x more intensity, lol.

Well played lmao

[fitnessbyjay]

I like to use this same logic with pullups as well. Arms fully extended then pull yourself up from a dead stop.

Your doing it wrong.

dtZJ4oFtwfU

[Joseph1990]

If you do that then you lose tension on your lats.

Aware, unaware as to how that's a problem.


Your doing it wrong.

http://www.youtube.com/watch?v=dtZJ4oFtwfU&feature=player_embedded

LOL wowz. Was sharing the squat rack with a heavenly blessed beauty doing those today, makes me wanna join crossfit.

[fitnessbyjay]

Aware, unaware as to how that's a problem.



LOL wowz. Was sharing the squat rack with a heavenly blessed beauty doing those today, makes me wanna join crossfit.

So many jerks in crossfit though, that believe that's the holy grail of training.

[JohnBrowne]

Crossfit is retarded.


Aware, unaware as to how that's a problem.

Totally kills TUT...

[Joseph1990]

So many jerks in crossfit though, that believe that's the holy grail of training.

I am aware of how non ideal it is for body building but I don't plan on being a body builder. Once I get down to my ideal 160ish lbs shredded I might consider it for maintaining. And I'm not afraid to argue with said d bags, kinda fun because they usually have nothing to back what they are saying.

[JohnBrowne]

I am aware of how non ideal it is for body building but I don't plan on being a body builder. Once I get down to my ideal 160ish lbs shredded I might consider it for maintaining. And I'm not afraid to argue with said d bags, kinda fun because they usually have nothing to back what they are saying.

lol I think we've had a similar discussion before

[Joseph1990]

lol I think we've had a similar discussion before

I don't remember it and i doubt I want to :p


Crossfit is retarded.

I wouldn't say it is retarded, I would say the claims they make are retarded. Exercise is exercise.


Totally kills TUT...

Depending on how you do yours I might argue this. Also more TUT =/= growth amiright?

[JohnBrowne]

eKF3dcjOa5E

As I said my camera was broken halfway through the session so that is all I have.

[dumbchicken]

-Shoulders vid-

As I said my camera was broken halfway through the session so that is all I have.

When doing Lateral side raises, what's better-- bending at the elbows or lifting with straight arms?
If one is better than the other, what's the difference?

[JohnBrowne]

When doing Lateral side raises, what's better-- bending at the elbows or lifting with straight arms?
If one is better than the other, what's the difference?

The more you bend your elbows the closer it is to an upright row.

[Joseph1990]

Thoughts on DB shoulder press vs behind the neck smith press?

[JohnBrowne]

Thoughts on DB shoulder press vs behind the neck smith press?

DB presses will activate the medial delts just as well as BTN presses but only if you keep your back very close to perfectly straight on the bench. You shouldn't arch your back because as soon as you do you bring in more front delts and upper chest.

[Scooter4]

Will be lurking.

[adamrochester]

sucks about the camera man .... on that note just got my free olympus 8010 tough in the mail feelsgoodman .....

i won it from a nutri grian box ! good ol nutri grain first time i have won something expensive ! ment to be worth $499 :D

[Rambo26]

there gonna be vids of Phil Heath session? :D

[angryguywalking]

Great vids/tips, feel so lazy after I watch em though lol. You train this much while cutting? Hate to see how much you do when bulking

[t1ger]

^ omg, hard to imagine.

It's funny how much I learn from those vids. :D

[JohnBrowne]

Will be lurking.

Welcome.


sucks about the camera man .... on that note just got my free olympus 8010 tough in the mail feelsgoodman .....

i won it from a nutri grian box ! good ol nutri grain first time i have won something expensive ! ment to be worth $499 :D

lol wow


there gonna be vids of Phil Heath session? :D

Yeah but I'll expect you to slip me a twenty.


Great vids/tips, feel so lazy after I watch em though lol. You train this much while cutting? Hate to see how much you do when bulking

My training doesn't really change either way.


^ omg, hard to imagine.

It's funny how much I learn from those vids. :D

Thanks.

[juliacheh]

Liked the video.
What other exercises are you doing for the delts?

[RyanB1979]

Great thread/vids. It really reminds me to watch my own form because I know I get sloppy alot.

[JohnBrowne]

Liked the video.
What other exercises are you doing for the delts?

Just in general or what I did later in the workout?

[juliacheh]

Just in general or what I did later in the workout?

In general.

[JohnBrowne]

In general.

DB presses, standing or seated BTN presses, occasionally front presses but I don't like them, single arm leaning DB lateral raises, machine lateral raises, cable upright rows, cable front raises, DB rear raises, cable face pulls, reverse machine flyes, BB shrugs, Hammer Strength shrugs, smith shrugs

As I said I basically just pick two for each head of the shoulders and two for traps.

[zmcdole]

Good stuff man. I've definitely found more delt activation when I lighten up on the lateral raises. I won't go heavier than 30's anymore. My traps get way too involved when I go heavier than that. I'm actually thinking about doing some behind the neck smith presses as well. I've had shoulder issues and I've avoided them because of it, but I think if I keep it light and use the smith I'll be alright.

[JohnBrowne]

Good stuff man. I've definitely found more delt activation when I lighten up on the lateral raises. I won't go heavier than 30's anymore. My traps get way too involved when I go heavier than that. I'm actually thinking about doing some behind the neck smith presses as well. I've had shoulder issues and I've avoided them because of it, but I think if I keep it light and use the smith I'll be alright.

Do you do direct rotator cuff work? I used to have terrible shoulder pain whenever I did any pressing movements but now that I do lots of direct rotator cuff work my shoulders are much healthier.

[zmcdole]

Do you do direct rotator cuff work? I used to have terrible shoulder pain whenever I did any pressing movements but now that I do lots of direct rotator cuff work my shoulders are much healthier.

I do. I do internal and external rotations and I'll take 10-12.5lb db's and do the same thing except with my elbows up/humerus parallel to the floor. I'll do 2-3 sets of each on days that I work shoulders or chest. I've actually found that the 2nd movement I do creates a pretty good pump in the delts so I'll do 1 or 2 superlight sets as part of my warmup along with the internal and external rotations and then I'll do it again with slightly heavier weight as my last delt movement. Another thing that seems to have helped me a lot with my shoulders is narrowing my grip when I bench. I'm doing the powerlifting thing now so keeping my shoulders healthy is IMPORTANT. Cissus has also been very helpful.

[SideSteal]

Do you do direct rotator cuff work? I used to have terrible shoulder pain whenever I did any pressing movements but now that I do lots of direct rotator cuff work my shoulders are much healthier.

Do you have suggestions for specific rotator cuff exercises? This could be very helpful for me.

Thanks

[JohnBrowne]

Do you have suggestions for specific rotator cuff exercises? This could be very helpful for me.

Thanks

I answered this in the vid I'm about to post.

[SideSteal]

I answered this in the vid I'm about to post.

Cool, thanks.

[JohnBrowne]

Cool, thanks.

Congrats on your son broseph. Make sure to get him on a whey hydrolysate/waxy maize IV as soon as you can.

[SideSteal]

Congrats on your son broseph. Make sure to get him on a whey hydrolysate/waxy maize IV as soon as you can.

Thanks. I was going to name him Isaiah Broseph but my wife negged me. Synthetic has already given me proper bottle feeding instructions.

[midcoastking33]

Thanks. I was going to name him Isaiah Broseph but my wife negged me. Synthetic has already given me proper bottle feeding instructions.

I was really hoping Synthetic would do a log, it would bring a smile to all the children's faces

[JohnBrowne]

I've got a ~15 minute vid currently uploading to Youtube

[JohnBrowne]

Please excuse my incoherence LOL

KCDWlH2b2kU

[fitnessbyjay]

I think it's hilarious how you don't fit in at your gym. Love the dip machine btw.

[JohnBrowne]

There are 8 or 9 LA Fitnesses in Atlanta and I go to the one with the most black people LOL

I don't feel out of place though. I'm used to it and because I'm the only white kid at the gym everybody knows me.

[BaFtub]

Subbed. :D

[fitnessbyjay]

Funny stuff. My other gym has terrible machines overall, but they have an amazing dip machine. I love to do these after I get some blood in my triceps and get a true 3 second negative.

http://www.thefitnessstore.com/uploads/ps-212.jpg

[JohnBrowne]

Subbed. :D

Oh sh*t!


Funny stuff. My other gym has terrible machines overall, but they have an amazing dip machine. I love to do these after I get some blood in my triceps and get a true 3 second negative.

http://www.thefitnessstore.comuploads/ps-212.jpg

TuffStuff? lolwut?

We have a couple of machines that look very similar to that but the HS machine is definitely my favorite.

[fitnessbyjay]

Oh sh*t!



TuffStuff? lolwut?

We have a couple of machines that look very similar to that but the HS machine is definitely my favorite.

Yeah LOL like I said, they're terrible except for the dip machine, too bad I've already maxed out the stack + 45 plate. My other gym has a full line of Cybex that I really like and the tricep extension similar to the one in your vid is fantastic.
http://www.gymsource.com/media/catalog/product/cache/1/image/265x/9df78eab33525d08d6e5fb8d27136e95/C/Y/CYB_EAGLE-TRI_L_1.jpg

[JohnBrowne]

I'm having trouble picturing how that thing works.

[fitnessbyjay]

Well, the handles and everything are very flexible(is that the word?) that is it's not a fully fixed ROM. So they're just positioned pretty high in the pic but can be lowered and you can even change the distance between your arms as you like because the pads for your elbows can be moved to the sides. It's really funky but surprisingly good.

EDIT: Even found a vid for you
ZEdbKoRpK1s

[JohnBrowne]

Seems similar to the Freemotion machines

[fitnessbyjay]

Seems similar to the Freemotion machines

Never seen them. This Cybex Eagle line has plenty of similar semi-free motion machines, which I like since ROM is not a one size fits all thing.

[zmcdole]

Nice work on the seated calf machine. I lmao when I see dudes get on that thing and stack 4 or 5 plates on and bounce out a bunch of 2 inch reps. 99% of those guys have nothing for calves.

[JohnBrowne]

Thanks. I have decent calves but I carry SO much fat on my legs it's unreal.

[juliacheh]

Thanks. I have decent calves but I carry SO much fat on my legs it's unreal.

Less fat on your stomach? You have female fat distribution?

[JohnBrowne]

Less fat on your stomach? You have female fat distribution?

Yup.

I can have full abs and striations in my lower back and ZERO separation in my quads/hams/calves.

[Joseph1990]

Good vid. Thanks for the pro-tip on calves, I'm not fully one of the bouncing calve idiots but semi for my last 2-3 reps.

I rember you said "My triceps > yours" Mine are definitely stronger and I almost never train them :p


Less fat on your stomach? You have female fat distribution?

I got that ghetto booty sub 10% BF, feelsbadman.

[JohnBrowne]

I rember you said "My triceps > yours" Mine are definitely stronger and I almost never train them :p

Dude okay I get the ****ing point. I couldn't care less about how much weight I lift. I'm not a ****ing powerlifter.

You're stronger than me. Whoopde****ingdoo

[littlemike23]

Outspoken JohnBrowne wattup. Seem to know your nutrition well. What is your general opinion on this whole warrior diet shiit?

[Joseph1990]

Dude okay I get the ****ing point. I couldn't care less about how much weight I lift. I'm not a ****ing powerlifter.

You're stronger than me. Whoopde****ingdo

lol cool it man no hate.

[JohnBrowne]

Outspoken JohnBrowne wattup. Seem to know your nutrition well. What is your general opinion on this whole warrior diet shiit?

It doesn't work for me but that doesn't mean it can't work for some people. I do think it's unnecessarily restrictive but again, it might work great for certain people.

[JohnBrowne]

lol cool it man no hate.

Okay.

[adamrochester]

so the rotator cuff exercises has helped ?

my shoulders used to be cactus till i started tucking my elbows on bench press there 100% again its weird that + 2000mg glucosamine aday and 3000mg of fish oil :)

feelsgoodman

[juliacheh]

I don't feel so bad now with my squat and RDL huge bootay while I am having abs LOL.

[ErickStevens]

John, I've got quad/ham seperation but also have love handles. Want to trade? Didn't think so. ;)

[SideSteal]

Please excuse my incoherence LOL


^ Thanks for including the rotator cuff segment. Will definitely add these in.

Since I'm doing these light, is there any benefit to doing them at higher frequency (3xweek or so), or should I just do these on shoulder days?

[JohnBrowne]

^ Thanks for including the rotator cuff segment. Will definitely add these in.

Since I'm doing these light, is there any benefit to doing them at higher frequency (3xweek or so), or should I just do these on shoulder days?

I do them before most of my upper body sessions, so 3-4x a week.

[JohnBrowne]

I did legs on Sunday, calves/chest/abs Monday, back Tuesday, shoulders and biceps Wednesday and calves/triceps/abs yesterday. I'm taking today off and will hit legs tomorrow and either chest or shoulders on Sunday.

[JohnBrowne]

Just got a rather strange PM from one of Jay's associates suggesting Phil might not go through with his offer after all.

We'll see.

[zmcdole]

Just got a rather strange PM from one of Jay's associates suggesting Phil might not go through with his offer after all.

We'll see.

For the sake of his PR he should cause I'm sure you'll let everybody know that he backed out. I know I would. However, if he tells you you're welcome to train with him, then how many people do you think are gonna start pm'ing him to train? He's screwed either way. I will say I think he's better off training with you. He can always make excuses when people start asking.

[JohnBrowne]

I hope he goes through with it but if he doesn't I'm not going to make a big deal out of it.

[Cumulonimbus]

What did you exactly say to him that started all of this?

[JohnBrowne]

What did you exactly say to him that started all of this?

In a thread in the IFBB section about genetics I joked about Phil training with light weights and I think it pissed him off just enough for him to offer to let me train with him.

[adamrochester]

if he does go through with it ubber jealous ! and you must film it !

[fitnessbyjay]

What did the PM say exactly, and what has this to do with Jay?

[JohnBrowne]

Re: Heath
Originally Posted by ***********
So John, you getting a personal workout with Phil? I'm very good friends with him and talk to him every day. I saw your sig in your cutting thread, so I asked him. Don't get your hopes up too much dude. If this event even does take place, this won't be just you and him - it will be several people that he travels with and anyone else in the gym who recognizes him - he's a good guy and doesnt turn down anyone. Just wanted to clarify privately then post on the boards.

Have fun.

Originally Posted by JohnBrowne
So what exactly was the point of PMing me?

Originally Posted by ***********
Since you created a whole "ask me anything" thread about your "supposed" training with Heath, I showed it to Phil and told me to tell you how its really gonna go down if it goes down at all. Might want to change that sig too! LOL


I basically replied by telling him that a lot of people would be disappointed if Phil backed out and then kindly asked him to stop PMing me because he's coming off as a bit of a creep.

[JohnBrowne]

Quad training video incoming in a few minutes.

A bit shorter than usual but I'm gonna have a couple of vids tomorrow.

[Cumulonimbus]

Grabbing some popcorn for this last meal (srs)

Keep up with the vids, really enjoy them!

[JohnBrowne]

Yeah bro glad to help. You obviously have a lot to learn.















































wut

[Cumulonimbus]

lul. I just enjoy watching everyones training style. Form, tempo, selection of exercises, etc.

Brb preparing popcorn and icecream. Sh!t better be ready in roughly 10-15 or you fun goof'd JB.






wut

[Joseph1990]

lul. I just enjoy watching everyones training style. Form, tempo, selection of exercises, etc.

Brb preparing popcorn and icecream. Sh!t better be ready in roughly 10-15 or you fun goof'd JB.






wut

^^^^Skinny cow on standby.
http://thenextweb.com/shareables/files/2009/11/f5.gif

[JohnBrowne]

u irate

iX0R1gItgHk

Hamstrings and calves in ten hours... lol

[Cumulonimbus]

^^^^Skinny cow on standby.
http://thenextweb.com/shareables/files/2009/11/f5.gif

Finishing the last of my ****ty freezer burnt BnJ New York Super fudge chunk. Gotta get rid of it and make space for some HD goodies.

Edit: Just finished the video. We hold a very similar philosophy on leg training, and I also put plates under my heels to go full out ATG.

[Joseph1990]

Finishing the last of my ****ty freezer burnt BnJ New York Super fudge chunk. Gotta get rid of it and make space for some HD goodies.

Just got some of these but cant fit into todays macros :(
http://farm3.static.flickr.com/2434/3988112566_89798e6e92.jpg


Edit: Just finished the video. We hold a very similar philosophy on leg training, and I also put plates under my heels to go full out ATG.

I have been close to falling on my face with ATG squats and heavy weight maybe I should put plates under my feet.

I have been considering eliminating the leg press and replacing it with more squats, thoughts?

[JohnBrowne]

Edit: Just finished the video. We hold a very similar philosophy on leg training, and I also put plates under my heels to go full out ATG.

I think most people over a certain height can't hit depth without elevating their heels.


I have been close to falling on my face with ATG squats and heavy weight maybe I should put plates under my feet.

Try it.


I have been considering eliminating the leg press and replacing it with more squats, thoughts?

Leg press > back squats in terms of quad activation IMO

[Joseph1990]

I think most people over a certain height can't hit depth without elevating their heels.

Try it.

Legs tomorrow will do.


Leg press > back squats in terms of quad activation IMO

Yeah.

[JohnBrowne]

If anyone lurking has something in particular they want me to talk about in one of my vids please let me know otherwise I'll eventually run out of content LOL

[Joseph1990]

If anyone lurking has something in particular they want me to talk about in one of my vids please let me know otherwise I'll eventually run out of content LOL

Your vids are bloody awesome thus far and have made me second guess my form. You now share a place with Arnold in the back of my mind when I train. (No homo)

Just keep doing what your doing.

[JohnBrowne]

http://i653.photobucket.com/albums/uu259/mrjacob2118/hugs-and-kisses008.gif

[adamrochester]

I have been close to falling on my face with ATG squats and heavy weight maybe I should put plates under my feet.?


I think most people over a certain height can't hit depth without elevating their heels.

im 6ft i use to struggle doing high bar squats atg i used plates as well till i kept stretching ect and got it down pat i took the plates away and hit it on the head but i was still not happy so i tried the low bar :D this is when sh*t got hectic felt fing **** at first wrecked my wrist and left rear delt 3 days later tried it again with wrist wraps didnt hurt as bad did it the next week same thing i was getting used to it :)

now it feels normal and i go even deeper than i did with the high bar

give the low bar a shot bros it takes a little bit of time to get used to it but in the end its worth it - i can say the same for using a mirror .... i used to be dependent on the dam thing now feels way better with out one and i can keep my chest up allot more .. where as with the mirror id be watching my form and my head would go forward making me do good mornings

just a thought bro's :)

[AlwaysTryin]

u irate

iX0R1gItgHk

Hamstrings and calves in ten hours... lol

Love the "hey it's johnbrowne here and 7:20pm..." reminded me of Jay's road to Olympia lol

That dude behind you on the leg press loved his half reps lol

[ian0789]

I am not sure if its so much of a H't issue but more of just how you are built. Even on my deads I feel like my body was never meant to do them. Not that I cant but when I look at my form vs others it always seems off. I think the way my body and others are built plays a big roll in it. I might have to start doing the plates because I find that my ATG Squats have been really a pain in the butt these days when trying to add weight onto the bar.

When I go for a ATG Stance I end up not getting that full drive from my heals. Had to bail out on my last set 6reps into them on my last day of squatting. Friend told me to try a plate under the heals as well.

[JohnBrowne]

im 6ft i use to struggle doing high bar squats atg i used plates as well till i kept stretching ect and got it down pat i took the plates away and hit it on the head but i was still not happy so i tried the low bar :D this is when sh*t got hectic felt fing **** at first wrecked my wrist and left rear delt 3 days later tried it again with wrist wraps didnt hurt as bad did it the next week same thing i was getting used to it :)

now it feels normal and i go even deeper than i did with the high bar

give the low bar a shot bros it takes a little bit of time to get used to it but in the end its worth it - i can say the same for using a mirror .... i used to be dependent on the dam thing now feels way better with out one and i can keep my chest up allot more .. where as with the mirror id be watching my form and my head would go forward making me do good mornings

just a thought bro's :)

I've tried low bar and I hate it. WAY too much stress on my back. But that's just me.


Love the "hey it's johnbrowne here and 7:20pm..." reminded me of Jay's road to Olympia lol

That dude behind you on the leg press loved his half reps lol

Yeah he did a whole leg workout with only half reps on every exercise.


I am not sure if its so much of a H't issue but more of just how you are built. Even on my deads I feel like my body was never meant to do them. Not that I cant but when I look at my form vs others it always seems off. I think the way my body and others are built plays a big roll in it. I might have to start doing the plates because I find that my ATG Squats have been really a pain in the butt these days when trying to add weight onto the bar.

When I go for a ATG Stance I end up not getting that full drive from my heals. Had to bail out on my last set 6reps into them on my last day of squatting. Friend told me to try a plate under the heals as well.

It's really a flexibility issue but the plate thing is an easy crutch LOL

[mannydawg]

Love the "hey it's johnbrowne here and 7:20pm..." reminded me of Jay's road to Olympia lol

That dude behind you on the leg press loved his half reps lol

and he took it further and halved it more by doing one legged half reps. lol

[JohnBrowne]

PWO meal tonight

8oz ground turkey breast + 4oz pasta + 1tbsp pesto + 1/2 ounce parmesan cheese

http://i245.photobucket.com/albums/gg64/ibmccarthy/IMG_1082.jpg
http://i245.photobucket.com/albums/gg64/ibmccarthy/IMG_1083.jpg

Hamstring training vid incoming

[Cumulonimbus]

Where the fukc is the hydrowheykush and dextrose phaggot?

[juliacheh]

Pasta and cheese...

Nom nom

[JohnBrowne]

Where the fukc is the hydrowheykush and dextrose phaggot?

I waited a full two hours to eat as well LOL


Pasta and cheese...

Nom nom

Probably the best meal I've had in years.

[Joseph1990]

PWO meal tonight

8oz ground turkey breast + 4oz pasta + 1tbsp pesto + 1/2 ounce parmesan cheese

http://i245.photobucket.com/albums/gg64/ibmccarthy/IMG_1082.jpg
http://i245.photobucket.com/albums/gg64/ibmccarthy/IMG_1083.jpg

Had pretty much all my carbs already jelly.


Hamstring training vid incoming

Just got back from my leg workout, steaks should be done cooking just in time for the show :cool:

[PerpetualMotion]

Do you train forearms at all?

[Joseph1990]

Do you train forearms at all?

Doubtful with his tendinitis but I will let him answer that.

[JohnBrowne]

Do you train forearms at all?


Doubtful with his tendinitis but I will let him answer that.

I have... off and on. I don't think it makes a damn bit of difference to be honest.

The best way to improve forearm size and strength is to avoid becoming dependent on straps IMO

At the end of the day though I think forearms are one of the more genetically-dependent bodyparts. You either have them or you don't.

[JohnBrowne]

So I got an iPhone and this vid is full HD... problem is it takes an hour+ to upload LOL

[JohnBrowne]

And here we go...

fO67fazhFUk

[Joseph1990]

And here we go...

Strongly agree with the use of the "female" machines for functionality and overall leg development. As you know I am a big advocate for functionality.

Also I forgot to mention about your previous video, great use of the step box when doing barbell lunges for the extra depth. Tried it today, was awesome.

[Ghosting]

And here we go...

[youtube]fO67fazhFUk[/yotube]

Awesomeness overload. Learned some good stuff about the hamstrings. Will rep again when off spread.

[Joseph1990]

Awesomeness overload. Learned some good stuff about the hamstrings. Will rep again when off spread.

Yeah, I didn't mention I had no clue about the tearing possibility with full ROM.

Highly anticipating the chest routine. I feel I have exhausted every chest exercise already hoping to find something new that is worthwhile here.

[JohnBrowne]

Awesomeness overload. Learned some good stuff about the hamstrings. Will rep again when off spread.


Yeah, I didn't mention I had no clue about the tearing possibility with full ROM.

Highly anticipating the chest routine. I feel I have exhausted every chest exercise already hoping to find something new that is worthwhile here.

I strained the long head of my left hamstring once and I couldn't figure out what the hell I had done wrong. At the time I was working at Gold's Gym in downtown Atlanta and the head personal trainer took me aside and went into great detail about the hamstrings... and as I've been studying biomechanics recently I've discovered that everything he told me was true.

Unfortunately the guy transferred to another gym and I haven't been able to find him since. :(

[Scooter4]

How old are you?
Is John Browne your real name?




/no creeper

[Ghosting]

Yeah, I didn't mention I had no clue about the tearing possibility with full ROM.
Same. Many cool things and the DB good mornings will make a good addition to my ham workouts.



Highly anticipating the chest routine. I feel I have exhausted every chest exercise already hoping to find something new that is worthwhile here.

LOL. You must be very critical of yourself. Your chest has a great build.

Edit : no homo

[adamrochester]

nice eats man :)

got to get my self an iphone asap ....waiting on the iphone 5 :P

[fitnessbyjay]

Yeah, I didn't mention I had no clue about the tearing possibility with full ROM.

Highly anticipating the chest routine. I feel I have exhausted every chest exercise already hoping to find something new that is worthwhile here.

I'm posting some chest exercises today as well, check out my log.

And I love to see you do the adductor machine, John. I started a total ****storm in another sub-section when I said it was good for filling out lacking inner thighs, but it totally works.

[REALDEAL012]

nice eats man :)

got to get my self an iphone asap ....waiting on the iphone 5 :P

I 2nd everything this man said :)

[Ghosting]

I'm posting some chest exercises today as well, check out my log.


Nice. Thanks for the heads up.

[oats_addict]

Another informative video man, nicely done. That pasta dish looks spot on too.

[JohnBrowne]

How old are you?
Is John Browne your real name?

/no creeper

18

And no, it isn't. ;)


Same. Many cool things and the DB good mornings will make a good addition to my ham workouts.

LOL. You must be very critical of yourself. Your chest has a great build.

Edit : no homo

DB straight-leg deads brah, not good mornings LOL


nice eats man :)

got to get my self an iphone asap ....waiting on the iphone 5 :P

I know right?


I'm posting some chest exercises today as well, check out my log.

And I love to see you do the adductor machine, John. I started a total ****storm in another sub-section when I said it was good for filling out lacking inner thighs, but it totally works.

If Jay Cutler and Kai Greene do them then I sure as hell am going to do them.


I 2nd everything this man said :)

Welcome.


Another informative video man, nicely done. That pasta dish looks spot on too.

Fo cereal

[ErickStevens]

What, no Growth Stimulus Training? I am disappoint.

[juliacheh]

what, no growth stimulus training? I am disappoint.

lolol

[Ghosting]

DB straight-leg deads brah, not good mornings LOL



Oh, thx. I even hesitated typing good mornings. :D

[Ghosting]

Forgot to ask. Did you talk about the reasoning behind using weights to keep your heels elevated in the squat?

[JohnBrowne]

What, no Growth Stimulus Training? I am disappoint.


lolol

Nah no GST put I only eat whey protein, almonds and bread... 6x a day.


Oh, thx. I even hesitated typing good mornings. :D

lol


Forgot to ask. Did you talk about the reasoning behind using weights to keep your heels elevated in the squat?

My achilles tendons are inflexible so it's the only way I can hit depth.


Chest + shoulder training vid incoming. I'm more coherent than usual in this one. :p

[Joseph1990]

Chest + shoulder training vid incoming. I'm more coherent than usual in this one. :p

http://forum.bodybuilding.com/attachment.php?attachmentid=3276561&stc=1&d=1303183518

[Ghosting]

My achilles tendons are inflexible so it's the only way I can hit depth.
Thanks




Chest + shoulder training vid incoming. I'm more coherent than usual in this one. :p

NNniiiiccceeee!!

[JohnBrowne]

D-xDwozraOo

[JohnBrowne]

Just ordered a bunch of XXL shirts so I can cover up even more lulz

[Joseph1990]

Another great vid gjdm.

I see you went for some heavy sets of 6 reps, feels good amiright? ;)

Since I have no training regime and I just go by what I feel is most efficient I usually end up training chest 7-8x per month. About once every 3-4 days.

When I train chest I don't include any other upper body work with it as I am to burnt out to efficiently move weight with my upper body anymore. Props for being able to use your upper body after high volume chest training.

As for the part of the video directed to me, thanks was good to hear. I never actually thought about things this way. I noticed today I felt my chest working hard and I did no flat movements only incline, decline and exercise ball DB/BB presses.

Going to get off the flat bench and train with decline/incline and the exercise ball and see how strength goes.

Starting tomorrow if I can I'm going to record my daily routine with detail and higher quality videos as you have been doing. My goal is to get feedback from people like yourself who know what they are doing and understand the mechanics behind the movements.

This log has served as a notable turning point in the evolution in my training.

[JohnBrowne]

LOL I actually do a lot of low rep work but the weights just aren't impressive yet.

I rarely do shoulders after chest but I'm trying to make sure I maintain the little bit of size I have in those two bodyparts so I'm keeping frequency as high as I can. Typically I have a full chest day and a full shoulder day at least a couple days apart.

My intention isn't to hate on flat bench as much as it is to drive home the fact that biomechanics are VERY individual, especially when you're talking about a muscle that is typically pretty hard to activate. Some people respond very well to flat benching. More power to them I suppose.

Thanks for everything; hopefully my knowledge of training will translate into an impressive physique at some point sooner than later... lulz

[adamrochester]

how long have you been training for sir ?

[Christiffer]

In. JB, when you say you elevate your heels can you explain further. I can't watch the vids from my phone. I am kinda tall and can never get much past parallel on squats.

[JohnBrowne]

how long have you been training for sir ?

Eh... over three years but a lot of that time was wasted to be honest.


In. JB, when you say you elevate your heels can you explain further. I can't watch the vids from my phone. I am kinda tall and can never get much past parallel on squats.

I just put 2.5lb plates on the ground and put my heels on them when I squat. In doing so it allows me to hit depth much more easily.

[Cumulonimbus]

Phaggots low reppin this informative log... plz go.

[jdjprimer19]

Nice log buddy. Will be following along.

[SideSteal]

Really a great log, enjoying learning from the vids. Keep it coming!

[SideSteal]

I do have a vid request:

Do you think you could do a quick video showing you taking a bag of oranges and curing AIDS? ok thanks then.








(derp)

[fgfan1]

Subbed, making me realize some mistakes in my training. Thanks for all the info.

[Ghosting]

Phaggots low reppin this informative log... plz go.

This. It must be haters, because this thread is informative. Phaggots low rating a thread because they are butthurt. :mad: Good thread JB.

[thebankcard]

i lol'd and the definition of broscrience part

[Merial20]

hey jon, curious as to what supplements you use (if any)

[Ghosting]

i do have a vid request:

Do you think you could do a quick video showing you taking a bag of oranges and curing aids? Ok thanks then.


(derp)

lol

[adamrochester]

[QUOTE=JohnBrowne;666394341]Eh... over three years but a lot of that time was wasted to be honest.

i feel you on that iv had allot of wasted time to i wish we came into this game with the knowledge we have now ey ..

[JohnBrowne]

Phaggots low reppin this informative log... plz go.

I have a quite a few haters LOL


Nice log buddy. Will be following along.

Welcome.


Really a great log, enjoying learning from the vids. Keep it coming!


I do have a vid request:

Do you think you could do a quick video showing you taking a bag of oranges and curing AIDS? ok thanks then.

(derp)

oh lawd... reps


Subbed, making me realize some mistakes in my training. Thanks for all the info.

No problem. Welcome.


This. It must be haters, because this thread is informative. Phaggots low rating a thread because they are butthurt. :mad: Good thread JB.

LOL yeah... again quite a few people really hate me.


i lol'd and the definition of broscrience part

I know right?


hey jon, curious as to what supplements you use (if any)

I have a big list, I'll put it up when I find it LOL


i feel you on that iv had allot of wasted time to i wish we came into this game with the knowledge we have now ey ..

Yeah I'm constantly learning but I'm always paranoid that I might be doing something wrong.

[JohnBrowne]

My supps:

multi
St. John's Wart
Glucosamine/Chondroitin/MSM
Vitamin D3 (10000iu daily)
6g fish oil
1g sesame seed oil
1g CLA
3 capsules of Scivation Pro Liver (N-Acetyl-Cysteine/Milk Thistle) PWO
1 capsule of Scivation Insopro-R (R-ALA/Biotin blend) at every meal
3 pills of Scivation Knockout (melatonin/tryptophan) on nights I need better-than-usual sleep
5g creatine monohydrate

Pre workout I take:
15g of carbs from Gatorade
~6g beta alanine
~2g citrulline malate
1.5g Acetyl L-Carnitine
1.5g L-Tyrosine
200mg caffeine when I need it

Intra-workout I have 2 scoops of Xtend + 15-45g of carbs from Gatorade

PWO 10g of BCAAs from Optimum Nutrition BCAA capsules

[juliacheh]

^^^^
I thought you said BCAAs are unnecessary.
Care to clarify?
Thank you.

And you have haters because you mostly say what's on your mind. I noticed people don't appreciate that LOL.

[AlwaysTryin]

You got a big supplement cupboard John ^^ :p