Welcome the Iron Mulisha: Training, Thoughts, and Misc.

[JHICKS3301]

The iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
-Henry Rollins

What's going on. I figured I would get this started. First off my name is John and I founded the crew, Iron Mulisha. The main point of this thread and this crew is a place where we can come to share our thoughts, workouts, vids, progress, and whatever else we want to post. We are a small crew but we all have the same goals. We all will be posting ideas, some of our killer workouts, or even some of our lifting vids. We have each others back when it comes to tips, sharing information, even if it be supplements when in a crunch. Right now we are small but I may add in the future.

I mainly post in the supp section and I wanted a place where there was a drama free place to come and keep our motivation up. I encourage people to follow along and maybe some people need some motivation themself. Feel free to ask questions or make comments if you feel you want too.

This isn't about being a good bro, this isn't about the clicks here on bb.com. It's about setting and meeting your goals and sharing ideas and comments.

So lets get it started!

J - Iron Mulisha

[rizzog466]

W00T 1st

[B Con]

To start this mother off right... here's my back workout from today...

Target Group (Back/ Biceps/ Abs)

*...No racks today.. just a lot of deads... my lower back is gonna hate me...I was approached by three people in the gym today during my workout asking questions about abs and other training tips...I spent some time showing them a few routines/help...it set my workout time back some but I was glad to help and I directed them over to this site for some further help/advice. I also taught my boy the proper deadlift form which will definitely help him out...*


Backage.
Performed in: 80 minutes; I was helping ppl

Sets x Reps (Weight)

Back
Pull Ups: 6x8 (I did all these with BW... did 2 sets with wide grip, 2 sets reverse grip, 2 sets shoulder width grip) WIDE GRIPS FTMFW!

Deadlifts: 1x15 (225); 1x12 (315); 1x8 (365); 1x3 (405); 1x0 (455)... EPIC FAIL... 1x1 (455) Pulled it on the 2nd time and locked it out...1x6 (365) + 455x1; + 405x3 (reps) I set a reps PR and a weight PR today. Was happier than a pig in ****. The first attempt of 455 I got it all the way up I just couldn't lock it out...2nd attempt was all balls to the wall and got it locked out. Hellz yeah.

Seated Rows: 3x10 (On last set I did the stack for 8 reps, then dropped it 30 lbs another 8 reps, then dropped it another 30 lbs and another 8 reps) Insane burn...

Lat Pulldowns: 6x10 (For these I did 2 back to back sets of 10; For example, I did 1 set of 10 wide grip then immediately went to 10 reps behind the neck...next set was 10 reverse grip and immediately 10 behind the neck...next set was 10 shoulder grip and reverse grip and then another one of wide grip and shoulder grip)

Biceps
Standing BB Curls: 6x8 (Different grips each time, 2 sets wide, 2 sets middle, 2 sets narrow)

Abs
Weighted Knee Raises: 3x12 (w/ 45 lbs)
*SUPERSET*
Decline Situps: 3x15 (BW; w/ 45lb; w/ 45lb)
*SUPERSET*
Hanging Knee Raises: 3x15 (Held 15th rep for maximum contraction)


Diet
Meal: 2 scoops whey w/ soy milk
Meal: Herculin (pre) / Torrent (post)
Meal: 3 egg whites; 1 whole egg; cup of oats (ran out of honey )
Meal: Natty PB&J whole wheat w/ milk
Meal: Real Gains w/ Natty PB; Strawberries
Meal: Probably chicken w/ veggies
Meal: Bedtime Shake

Thoughts:
-Sweat my ass off in Charlotte... saw a great fan fest though...
-Was cool helping my brother out while he was playing at a bar...
-Proud as hell at knocking out 455 on deads... Felt damn goooood.
-I have enough for another serving or two of Herculin. Final review will def be up this week. Enjoyed the ride.
-Been running round all week... this week will be a short workout week for me b/c I am going to the beach this Thursday till the 12th... oooo ****

Song of the Day.

Lil Wayne: Lollipop
Don't ask me why haha

[rizzog466]

I'm still using the Herculin also, I really like it. The effects haven't really worn off yet either, but from what I've seen its been a problem for others.

[JHICKS3301]

W00T 1st

Glad to see you back on the boards son! Who takes a vacation!??!

To start this mother off right... here's my back workout from today...

Target Group (Back/ Biceps/ Abs)

*...No racks today.. just a lot of deads... my lower back is gonna hate me...I was approached by three people in the gym today during my workout asking questions about abs and other training tips...I spent some time showing them a few routines/help...it set my workout time back some but I was glad to help and I directed them over to this site for some further help/advice. I also taught my boy the proper deadlift form which will definitely help him out...*


Backage.
Performed in: 80 minutes; I was helping ppl

Sets x Reps (Weight)

Back
Pull Ups: 6x8 (I did all these with BW... did 2 sets with wide grip, 2 sets reverse grip, 2 sets shoulder width grip) WIDE GRIPS FTMFW!

Deadlifts: 1x15 (225); 1x12 (315); 1x8 (365); 1x3 (405); 1x0 (455)... EPIC FAIL... 1x1 (455) Pulled it on the 2nd time and locked it out...1x6 (365) + 455x1; + 405x3 (reps) I set a reps PR and a weight PR today. Was happier than a pig in ****. The first attempt of 455 I got it all the way up I just couldn't lock it out...2nd attempt was all balls to the wall and got it locked out. Hellz yeah.

Seated Rows: 3x10 (On last set I did the stack for 8 reps, then dropped it 30 lbs another 8 reps, then dropped it another 30 lbs and another 8 reps) Insane burn...

Lat Pulldowns: 6x10 (For these I did 2 back to back sets of 10; For example, I did 1 set of 10 wide grip then immediately went to 10 reps behind the neck...next set was 10 reverse grip and immediately 10 behind the neck...next set was 10 shoulder grip and reverse grip and then another one of wide grip and shoulder grip)

Biceps
Standing BB Curls: 6x8 (Different grips each time, 2 sets wide, 2 sets middle, 2 sets narrow)

Abs
Weighted Knee Raises: 3x12 (w/ 45 lbs)
*SUPERSET*
Decline Situps: 3x15 (BW; w/ 45lb; w/ 45lb)
*SUPERSET*
Hanging Knee Raises: 3x15 (Held 15th rep for maximum contraction)


Diet
Meal: 2 scoops whey w/ soy milk
Meal: Herculin (pre) / Torrent (post)
Meal: 3 egg whites; 1 whole egg; cup of oats (ran out of honey )
Meal: Natty PB&J whole wheat w/ milk
Meal: Real Gains w/ Natty PB; Strawberries
Meal: Probably chicken w/ veggies
Meal: Bedtime Shake

Thoughts:
-Sweat my ass off in Charlotte... saw a great fan fest though...
-Was cool helping my brother out while he was playing at a bar...
-Proud as hell at knocking out 455 on deads... Felt damn goooood.
-I have enough for another serving or two of Herculin. Final review will def be up this week. Enjoyed the ride.
-Been running round all week... this week will be a short workout week for me b/c I am going to the beach this Thursday till the 12th... oooo ****

Song of the Day.

Lil Wayne: Lollipop
Don't ask me why haha

You killed it on Deads man... You won't be able to walk tomorrow

[JHICKS3301]

As a lil reference point.. Here are some pics I took today...

Some Updated Pics at 216

Sorry I'm bloated in these pics.. Gotta love da carbs...

I'm happy so far.. I know I can't help the damn fat around my waist but I'm not worried about that right now... It will come off during prep next year...

Really going to bring up my Tri's and my rear delts..

Planning on doing a show next fall so I gotta put in the work!

[rizzog466]

Glad to see you back on the boards son! Who takes a vacation!??!

Man I needed one bad Its funny because I'm probably going on another one in October before I go to the Academy. Probably take a cruise, haven't done that in a bit. But its good to be back

As a lil reference point.. Here are some pics I took today...



Really going to bring up my Tri's and my rear delts..

Planning on doing a show next fall so I gotta put in the work!

Looking SWOLE son! Way to pack on the mass!

[B Con]

I'm still using the Herculin also, I really like it. The effects haven't really worn off yet either, but from what I've seen its been a problem for others.

What up Rizz... **** it wore off on me after the first week... ::SIGH:: I'm about to do a final review, as I played around with the dosage here and there trying to get the effects like it was. I even added in coffee to no avail... oh well I got SP250 doing the trick now.

You killed it on Deads man... You won't be able to walk tomorrow

Thanks John... my back is already tightening up.

[JHICKS3301]

Man I needed one bad Its funny because I'm probably going on another one in October before I go to the Academy. Probably take a cruise, haven't done that in a bit. But its good to be back

Hell I would too before you get back in the Academy... You'll have to rep the Mulisha while your there

Looking SWOLE son! Way to pack on the mass!

Yeah man.. really trying to add all the mass I can in a year.. Trying to keep my BF semi low but it isn't a really big concern of mine right now... So we shall see.

[B Con]

4-1-1.

I was honored by being asked to join the Iron Mulisha and am going to bust my ass to contribute my share of the way of the iron.

Some short info, my name's Burt, I go by yohead on here (yohead = play on my undergrad's mascot, Appalachian State fan, etc). I have been busting my ass in the gym to become a better version of myself for almost two years now. I haven't let up since and have been going balls to the wall in every workout. In fact, my girl calls me obsessed b/c I actually get upset if I miss a meal or workout. Before hitting it hard, I used to lift here and there just based on my previous football training in high school. Now its nothing but serious work to be put in.

In only my brief amount of time hitting the gym, I have recomped my entire physique going from a sloppy 280 of blubber to a 187 lb ripped mofo this past May. Currently I am on the way to a long clean bulk in hopes of bringing up some of my lagging body parts so that I will be ready to take the stage next fall.

I work at my gym so I am often helping others with nutrition, tips, advice, workouts, etc. I also help sell supplements at my work as well. I am studying to finish up my CPT through ACE and currently have one to two people that I am helping achieve their fitness goals. Besides the gym and work (well more gym), I am a 2nd year Law Student at Wake Forest...

Enuff said...time to put in work and glad to be a part of the Iron Mulisha!

[JHICKS3301]

Good info yh...

If you guys want to check out my bio, here is a link from my iforce bio
http://www.iforcenutrition.com/athletes/hicks.asp


Also I want to note for anyone following, if you feel you gotta sick lifting vid post that **** up! Would love to see other folks posting up their work that they are putting in



Here is a link for some awesome programs and diets provided by the guys at scivation...
http://www.scivationbooks.com/

There cut diet is amazing... I started using this during my contest prep and my fat was melting off without cardio... I had to drop out cause I'm moving back to Alabama but i will be using it next year...

Also, I'm about to get on the lean mass diet as well...

[rizzog466]

Well since John posted up some pics I'll throw a couple quick ones up. Sorry for the quality but its just my webcam as its the only camera I have access to at the moment. Doesn't quite do me justice, but what the hell

I was cutting up until I went on vacation, and I rewarded myself and all the hard work I did by eating whatever the hell I wanted, and it was great Gained some fat back obviously, but not as much as I anticipated considering the amount of food I ate lol. But now I am bulking again and just trying to pack on the size, so here I am sitting at about 200lbs:

[JHICKS3301]

Rizz, your back double bi is insane

[B Con]

Rizz is a beast... at 200 thats solid! I'll get mine up as soon as I get a camera person... haha

[rizzog466]

Rizz, your back double bi is insane

Thanks bud, just wish I had a better camera, none of the detail gets picked up in those pics

Rizz is a beast... at 200 thats solid! I'll get mine up as soon as I get a camera person... haha

Much appreciated man, hoping to get to around 210 at about the same BF

[SHOWTIME]

Whoa!
Got some big dogs in here.

Hicks at 216 Dang son, lats still looking great

Then there is the Rizz hammer, one of the only people i know who goes on vacation gains BF, and is still cut, killer Delts man.



yohead, whats up man? I saw your workout in your other thread nice job on deads.





I am going down slowly, right around 200.6 (approx)

Here is a DL vid. I went from 250-275lbs to 455lbs in under 8 months.
http://www.youtube.com/watch?v=bcKeZj7w9IA


one more vid from me, this is about 3 weeks ago or so.
it shows a 52inch box jump from a standstill and a 56.25inch box jump after taking 2 steps. This is the summarized vid. This is the link so that is won't slow down the page or anything.
http://www.youtube.com/watch?v=moYca1u_eD4

[JHICKS3301]

Whoa!
Got some big dogs in here.

Hicks at 216 Dang son, lats still looking great

Then there is the Rizz hammer, one of the only people i know who goes on vacation gains BF, and is still cut, killer Delts man.



yohead, whats up man? I saw your workout in your other thread nice job on deads.





I am going down slowly, right around 200.6 (approx)

Here is a DL vid. I went from 250-275lbs to 455lbs in under 8 months.
http://www.youtube.com/watch?v=bcKeZj7w9IA


one more vid from me, this is about 3 weeks ago or so.
it shows a 52inch box jump from a standstill and a 56.25inch box jump after taking 2 steps. This is the summarized vid. This is the link so that is won't slow down the page or anything.
http://www.youtube.com/watch?v=moYca1u_eD4

Man I'm telling you.> I know how to pick my crew

If you guys have any other ideas on who you want to join let me know.. Right now this is it except for Fatboystick but he is not available after wrecking his bike

BTW, that box jump is INSANE!!!!!!!!!!!!!!!!!!!!!!!!

[rizzog466]

Whoa!


Then there is the Rizz hammer, one of the only people i know who goes on vacation gains BF, and is still cut, killer Delts man.

LoL not so cut anymore. I was at about 7% when I left for vacation, probably about 10-11% now, but no biggie. I carry almost all my fat in my lower abs though. X2 on the box jump Maybe I'll post up some weighted pullup vids

[JHICKS3301]

LoL not so cut anymore. I was at about 7% when I left for vacation, probably about 10-11% now, but no biggie. I carry almost all my fat in my lower abs though. X2 on the box jump Maybe I'll post up some weighted pullup vids

Word



I need to dig through and find some of my vids.. Or hell just take new ones

My chest is killing me from yesterday... And I never am sore after chest day

[B Con]

Whoa!
yohead, whats up man? I saw your workout in your other thread nice job on deads.

What up showtime... I saw that box jump contest a while back good ****. Strong deads my man... I was happy as hell to get the 455 now its 5 plates time haha.

We def have a solid crew.

[SHOWTIME]

Man I'm telling you.> I know how to pick my crew
!

This is a solid crew for sure!

LoL not so cut anymore. I was at about 7% when I left for vacation, probably about 10-11% now, but no biggie. I carry almost all my fat in my lower abs though. X2 on the box jump Maybe I'll post up some weighted pullup vids

Oh great, weighted pull up vids
One day Rizz one day, I am going to dedicated like 4months to pull ups and only the muscle required for them. Then I will challenge YOU!!

I need to dig through and find some of my vids.. Or hell just take new ones

My chest is killing me from yesterday... And I never am sore after chest day

Totally post some old and some new ones! You have been thrashing the weights, you must have really killed it on pecs.

What up showtime... I saw that box jump contest a while back good ****. Strong deads my man... I was happy as hell to get the 455 now its 5 plates time haha.

We def have a solid crew.

Thanks.
For sure man, if I ever decide to bulk up again like 215+ I will totally shoot for 500 I was 206 when I got 455.

[rizzog466]

Oh great, weighted pull up vids
One day Rizz one day, I am going to dedicated like 4months to pull ups and only the muscle required for them. Then I will challenge YOU!!

LoL, I'm down, whenever you ready

[SHOWTIME]

LoL, I'm down, whenever you ready

haha, uhmmm you keep waiting

[JHICKS3301]

The challenge has been set

[B Con]

Thanks.
For sure man, if I ever decide to bulk up again like 215+ I will totally shoot for 500 I was 206 when I got 455.

I love teh bulk. haha Yeah I am shooting for 500 before the end of the year.

[JHICKS3301]

What's everyone training tomorrow?

[B Con]

What's everyone training tomorrow?

...Chest... my favorite as I am a flat bench addict; yet I have been staying away from flat bb as of late for some DBs.

[JHICKS3301]

...Chest... my favorite as I am a flat bench addict; yet I have been staying away from flat bb as of late for some DBs.

haha I feel ya man. I'm more of a DB press myself for chest. Just because I can hold my grip in a natural position while I press so it won't have havoc on my joints/shoulders..

I've got arms tomorrow. I'm going to destroy them

[SHOWTIME]

haha I feel ya man. I'm more of a DB press myself for chest. Just because I can hold my grip in a natural position while I press so it won't have havoc on my joints/shoulders..

I've got arms tomorrow. I'm going to destroy them

FTW!

I have arms tomorrow as well.

I have been training like this for the past 3-4 weeks

Chest/tri
Back Bi
off
Quads/Hams
trap/delts
(no direct calf training)

But now I am back to
Chest
Back
off
Wheels or Arms
Arms or Wheels
Trapz/Deltz
off

I love this way, I feel when I give a whole workout to 1 muscle group it equals pain and hypertrophy. I have still been going higher reps, but plan on going to
12,8, 8, 6. Time to get some strength in there as well

[rizzog466]

What's everyone training tomorrow?

Chest & Abs son!

I'm with Showtime, I only train 1 bodypart per day so I can totally destroy it