BrackneyC gets back to the basics

[Bo_Flecks]

Hmmm...^^^^ Looks pretty darn impressive to me. Should be your new avi. Serious.

[Brackneyc]

Hmmm...^^^^ Looks pretty darn impressive to me. Should be your new avi. Serious.

I really appreciate that steve. I may have to switch it. Closest I will likely get to a full on front shot.

[rpaul11]

lookin strong in the new avi Brack. good workouts too

[Brackneyc]

lookin strong in the new avi Brack. good workouts too

Thanks Rich I am having a lot of fun with the training these days. I am keeping it as serious as ever, but becoming more willing to make little changes along the way. My MO has always been to change everything at once. I like the new approach better.

[Bo_Flecks]

I really appreciate that steve. I may have to switch it. Closest I will likely get to a full on front shot.

When I opened your journal a few minutes ago, the first thing I saw was the pic. I thought to myself, "Craig's posted a pic of his goal physique." When I looked a little closer and saw the tat I realized, "Whoa... that's Craig!" True story.

It wasn't until after all that I actually read something you wrote .

[Brackneyc]

When I opened your journal a few minutes ago, the first thing I saw was the pic. I thought to myself, "Craig's posted a pic of his goal physique." When I looked a little closer and saw the tat I realized, "Whoa... that's Craig!" True story.

It wasn't until after all that I actually read something you wrote .

I'm going to get a big head. It is one of the pics I really like actually. I did a couple of double Bicep shots, but they weren't up to par, yet.

[FlaIronMind]

You know bro, I hope you take this the way it is intended, but with as much belly-achin' as you do about the weight, scales, etc...your new avi is not what I expected. Looks damn strong and impressive bro. Good job my friend.

[Brackneyc]

You know bro, I hope you take this the way it is intended, but with as much belly-achin' as you do about the weight, scales, etc...your new avi is not what I expected. Looks damn strong and impressive bro. Good job my friend.

I could only take that one way, and it is not bad at all. I appreciate that most srsly.

I guess when you see yourself day after day, the reflection looks stagnated and appears to be lacking. My absolute biggest fear is complacency. I do get nervous when I see the scale moving as it has in the past three weeks.

Really srs, I appreciate the props man. Next weeks training is going to be vicious, as I push for the next better avi.

[FlaIronMind]

I could only take that one way, and it is not bad at all. I appreciate that most srsly.

I guess when you see yourself day after day, the reflection looks stagnated and appears to be lacking. My absolute biggest fear is complacency. I do get nervous when I see the scale moving as it has in the past three weeks.

Really srs, I appreciate the props man. Next weeks training is going to be vicious, as I push for the next better avi.

I know what you're drivin' at. When the time comes that we are not our own biggest critics, rest assured one cylinder ain't firing.

[SteveR40]

Craig

Your Avi is stellar. Way to go man. Ain't nothing to be ashamed of here. 'bout time we seen something other than your back.

You should go back and update the thread BH started about the transformations. Holy S*@t Craig. AMAZING!!!

REPPED

[righter]

You know bro, I hope you take this the way it is intended, but with as much belly-achin' as you do about the weight, scales, etc...your new avi is not what I expected. Looks damn strong and impressive bro. Good job my friend.

^^^This!!!

Avi looks awesome, Brack!

lolol @ pushing for the next better avi! Srs cracking up!

[fitmom43]

I see you are still kicking some serious arse in here Craig!!!

Incidentally, my wife has not missed a single day since she started back up with me.

^^^^^This is absolutely AWESOME!!!!!

[Brackneyc]

^^^This!!!

Avi looks awesome, Brack!

lolol @ pushing for the next better avi! Srs cracking up!

I see you are still kicking some serious arse in here Craig!!!



^^^^^This is absolutely AWESOME!!!!!

Thanks guys. She has always been my anchor. I am really enjoying the training these days.

[2nd_chance]

Avi looks good Craig........... no homo........


You need a shave!

[Brackneyc]

Avi looks good Craig........... no homo........


You need a shave!

LOL. Yes, I do need to shave. Appreciate the props. Hopefully I can get another avi before this time next year.

[mharrislove]

You know bro, I hope you take this the way it is intended, but with as much belly-achin' as you do about the weight, scales, etc...your new avi is not what I expected. Looks damn strong and impressive bro. Good job my friend.

Yeah, this guy has a way with words! I totally agree; nice work, man.

[Brackneyc]

Yeah, this guy has a way with words! I totally agree; nice work, man.

Thanks man. I have always been my own worst critic. Not likely that will change anytime soon. Comes with decades of practice.


Here is how today went.

Monday 07/25/2011

Weight today 190 lbs

Time in: 0830
Time out: 0950

Chest
Flat bench
1 x 135 x 12
1 x 155 x 10
1 x 175 x 9
1 x 185 x 6
1 x 195 x 5
1 x 165 x 10

Incline BP
3 x 145 x 10

DB Flyes
3 x 40 x 11

Back

BB (Yates style) rows
1 x 135 x 12
1 x 155 x 10
3 x 180 x 7

Seated rows (wide grip 24 inch bar)
3 x 165 x 12

Deads
1 x 175 x 10 (up 5lbs)
1 x 205 x 10 (up 10lbs)
1 x 215 x 10 (up 5 lbs)


Not unhappy with today at all. I mixed up a few of the rep schemes, just to shake things up. Do not want to stray away from what is working. I did flyes today after a week off. Might have to take another few weeks off from those. Not feeling them in the right spot. May sub in Pullovers next week. I like that I added DL last week. Still using pretty low weights, but better safe than broken.

The back portion of the workout feels like it is missing something. Maybe I need one more movement, IDK.

Have a great one everybody.

[angimal]

Thanks man. I have always been my own worst critic. Not likely that will change anytime soon. Comes with decades of practice.


Here is how today went.

Monday 07/25/2011

Weight today 190 lbs

Time in: 0830
Time out: 0950

Chest
Flat bench
1 x 135 x 12
1 x 155 x 10
1 x 175 x 9
1 x 185 x 6
1 x 195 x 5
1 x 165 x 10

Incline BP
3 x 145 x 10

DB Flyes
3 x 40 x 11

Back

BB (Yates style) rows
1 x 135 x 12
1 x 155 x 10
3 x 180 x 7

Seated rows (wide grip 24 inch bar)
3 x 165 x 12

Deads
1 x 175 x 10 (up 5lbs)
1 x 205 x 10 (up 10lbs)
1 x 215 x 10 (up 5 lbs)


Not unhappy with today at all. I mixed up a few of the rep schemes, just to shake things up. Do not want to stray away from what is working. I did flyes today after a week off. Might have to take another few weeks off from those. Not feeling them in the right spot. May sub in Pullovers next week. I like that I added DL last week. Still using pretty low weights, but better safe than broken.

The back portion of the workout feels like it is missing something. Maybe I need one more movement, IDK.

Have a great one everybody.

Great job on the deads! I love seeing the numbers go up
As far as back, what about pullups or lat pulls? You're working your middle back and lower back, just though maybe you could throw in something for the lats.
What do I know though? I mean look at your avi, you know how to do this!
Have a great day!

[Brackneyc]

Great job on the deads! I love seeing the numbers go up
As far as back, what about pullups or lat pulls? You're working your middle back and lower back, just though maybe you could throw in something for the lats.
What do I know though? I mean look at your avi, you know how to do this!
Have a great day!

Howdy. I actually split my back into two days. I do lats (pullups, lat pulls, etc..) on Thursdays. I guess I need to remember that when I have days where I feel I need more.

I appreciate the support. On the avi..good lighting on that one is all.

[angimal]

Howdy. I actually split my back into two days. I do lats (pullups, lat pulls, etc..) on Thursdays. I guess I need to remember that when I have days where I feel I need more.

I appreciate the support. On the avi..good lighting on that one is all.

That will teach me to comment before I read your journal
Ok, my standby and personal favorite...T Bar rows.
Good lighting...pffft.

[Brackneyc]

That will teach me to comment before I read your journal
Ok, my standby and personal favorite...T Bar rows.
Good lighting...pffft.

Dang it, I was going to add those today, and forgot all about them. I am going to amend my journal (on the computer) now, so next week, they will already be there, waiting to be done. )

[ironwill2008]

Excellent new avi, Craig.

[Brackneyc]

Excellent new avi, Craig.

Thank you IW. I hope it only one of many more to come.

[Getsum]

Body weight, workouts and avi are looking strong man!

I did some T-Bar rows for the first time in ages Saturday night, great exercise. Heh, my back is still tight and sore today.

Enjoy your Monday man!

[Brackneyc]

Body weight, workouts and avi are looking strong man!

I did some T-Bar rows for the first time in ages Saturday night, great exercise. Heh, my back is still tight and sore today.

Enjoy your Monday man!

Thanks man. I think I have avoided them for the very reasons you listed. They hurt...but they work. Next Monday, they will be there.

[mharrislove]

In for more "failing at failing..." (which I assume involves a workout of some kind).

[Brackneyc]

In for more "failing at failing..." (which I assume involves a workout of some kind).

LOL. I was trying to find a creative way to say I am going to keep trying, no matter what.

Success with the iron is a great "base" for succeeding at lots of other things.....

[mharrislove]

LOL. I was trying to find a creative way to say I am going to keep trying, no matter what.

Success with the iron is a great "base" for succeeding at lots of other things.....

You are correct...it is the Sport of the Gods for good reason.

[Brackneyc]

Tuesday 07/26/2011

Weight today 190

Time in: 0900
Time out: 1005

Legs (Quad dominant)

Squats
1 x 135 x 12
3 x 165 x 20
2 x 135 x 10 (feet closer together)

Hip Belt Squats (not done today)

Leg extensions
3 x 85 x 12

Hamstring Curls
3 x 65 x 11
1 x 40 x 8 (supersetted with the last set of 11)

Biceps:

Barbell Curls
1 x 115 x 5 (nice that I cannot add, was supposed to be 105)
2 x 105 x 5 (up 5 lbs)
2 x 77.5 x 12 (up 2.5lbs)

DB Hammer curls (Supersetted SK)
3 x 35 x 14
1 x 35 x 15

Skull crushers (incline – cable)
4 x 67 x 15

Had a nice one today. Wasn't supposed to be hamstring focused, but they are killing me today. I have decided to back squats off to one day a week, and substitute belt squats on Friday when I do my heavy hamstring day.

Had serious DOMS from yesterdays work. Putting my arms over the bar foe squats reminded me that I did chest yesterday. Very happy with today. Tomorrow was to be an off day, but I am going to do calves and abs. This will be the Wednesday/Sunday routine for a while. I like calves, but feel for now, they need their own day. If it proves not to be a good idea, I will do something different.

Have a great day fellow lifters and iron managers.

[ArchAngel'73]

I dig the avi, shows off your hard work and progress. Like some others I'm taken aback by it considering all your self defeatist talk!!
Back day, just my $.02...I like to have a lower back exercise, a thickness exercise, and a width exercise. Some chunk in traps or rear delts on back day too.
That's a lot of work in one day, back/chest.