The Iron Brotherhood circ 2017.

[charlievanriper]

Insanity. Was today in my backyard and I'm too tired to share or talk about it
Growth and strength is all that matters

[lonniej]

Insanity. Was today in my backyard and I'm too tired to share or talk about it
Growth and strength is all that matters

Getting the work done matters some! Have a great weekend Charlie!!

[lonniej]

Workout for 11/10, at home

Arms

Incline DB Curls
30 x 15
30 x 15
30 x 15
30 x 15

Incline Hammer Curls
25 x 15
25 x 15
25 x 15
25 x 15

Reverse Grip Cable Curls
35 x 15
35 x 15
35 x 15
35 x 15

Dips, BW
10, 10, 15, 15
Left shoulder a little tender!

Overhead Cable Triceps Extensions
35 x 30
45 x 20
45 x 20
45 x 20

Reverse Grip Push Downs
45 x 20
60 x 15
60 x 15
60 x 15

Been having some aches and pains here lately, these light weight/higher rep sets seem to be helping some..If nothing else, I get a great pump! I've got to get over my laziness and start getting some cardio back into my routine..

[JohnButz]

I still lift but not as conventional as I used to. Just do more circuit training/bootcamp stuff with running now, as you've seen in my journal. But, thanks, maybe I'll share here and there.


Wow, awesome squat session, John!

And everyone's workouts are inspiring in here! Keep up your great work, all.

Thanks Sharon!

That's a whole lot of singles!! Good work

Thanks Ron!

Did someone say squats?!! Awesome session John!

Thanks Lonnie!

Insanity. Was today in my backyard and I'm too tired to share or talk about it
Growth and strength is all that matters

Sounds like some wild intensity in the dessert!

Getting the work done matters some! Have a great weekend Charlie!!

Workout for 11/10, at home

Arms

Incline DB Curls
30 x 15
30 x 15
30 x 15
30 x 15

Incline Hammer Curls
25 x 15
25 x 15
25 x 15
25 x 15

Reverse Grip Cable Curls
35 x 15
35 x 15
35 x 15
35 x 15

Dips, BW
10, 10, 15, 15
Left shoulder a little tender!

Overhead Cable Triceps Extensions
35 x 30
45 x 20
45 x 20
45 x 20

Reverse Grip Push Downs
45 x 20
60 x 15
60 x 15
60 x 15

Been having some aches and pains here lately, these light weight/higher rep sets seem to be helping some..If nothing else, I get a great pump! I've got to get over my laziness and start getting some cardio back into my routine..

Nice arm-work Lonnie! Had to be a fantastic pump. What type of cardio/conditioning are you thinking of implementing.

[fittofattofit]

Cal Carbs Fat Protein

11.5.2017 2,894 168 103 143
11.6.2017 3,117 229 76 235
11.7.2017 2,981 209 102 179
11.8.2017 3,133 216 117 151
11.9.2017 3,063 193 105 177

Nice got be taking in 3000+ cals most days and still staying shredded John

[JohnButz]

Nice got be taking in 3000+ cals most days and still staying shredded John

Thanks Andrew! It has become somewhat of a challenge to get enough calories most days. Between training sessions, usually 5 days per week, I work as a waiter in a very busy restaurant and my section is actually the furthest from the kitchen, so I'm walking on average 4-6, but sometimes even many more miles per day. All sorts of caloric burn. It can get very difficult to get a base-level established because on the fluctuation.

[JohnButz]

[lonniej]

Thanks Sharon!



Thanks Ron!



Thanks Lonnie!



Sounds like some wild intensity in the dessert!





Nice arm-work Lonnie! Had to be a fantastic pump. What type of cardio/conditioning are you thinking of implementing.

Thanks..plan on walking and elliptical training..Just have to get myself to do it!!

Nice addition!

[JohnButz]

Thanks..plan on walking and elliptical training..Just have to get myself to do it!!



Nice addition!

Thanks Lonnie! Getting started is the the toughest things with cardio it seems. Much of the time, I dread going out to run, but I'm glad once I get it done. Have a great Saturday Brother!

[kconnell]

Training:

Squat
70x5
105x3
145x1
140x15
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1
145x1

That's a lot of singles. How much rest between each?

[JohnButz]

That's a lot of singles. How much rest between each?

Probably about 60 seconds average. Usually, I do some accessory work, lunges, curls, farmers etc. But, I was just feeling a groove and decided to keep going. lol I could of done these all day, but had to go to work.

[JohnButz]

Rebuilding and making up for lost time.

[lonniej]

Rebuilding and making up for lost time.

Looking good John..

[lonniej]

Workout for 11/11, at home

Cardio - 3 mile walk

Pull Ups
10, 10, 10, 10, 10

Push Ups
30, 30, 30
40, 40

[JohnButz]

Workout for 11/11, at home

Cardio - 3 mile walk

Pull Ups
10, 10, 10, 10, 10

Push Ups
30, 30, 30
40, 40

Nice BW work Brother! Good job getting that cardio in too!

[JohnButz]

Running 2 miles (15:08)

[lonniej]

Running 2 miles (15:08)

Great run! Won't be long before you will be sub 15..

[JohnButz]

Great run! Won't be long before you will be sub 15..

Thanks Lonnie! I think the cooler, less humid temps are helping.

[JohnButz]

Military Press
45x5
65x5
75x5
85x9

Pull-ups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

alt with

Dips
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

Chin-ups
BWx10

Cuban Press
12'sx10

[Vytis]

Nice set of DBs. I have a set of Power Block 90s myself.

[JohnButz]

Nice set of DBs. I have a set of Power Block 90s myself.

Thanks Brother! I feel blessed to have received them from a great friend.

[fittofattofit]

Thanks Andrew! It has become somewhat of a challenge to get enough calories most days. Between training sessions, usually 5 days per week, I work as a waiter in a very busy restaurant and my section is actually the furthest from the kitchen, so I'm walking on average 4-6, but sometimes even many more miles per day. All sorts of caloric burn. It can get very difficult to get a base-level established because on the fluctuation.

Nothing beats that incidental fitness you get through a busy job ... if you're on your feet and keep moving you can't fail to keep the cals burning. One of the reasons I've got back on my bike ... at least trying to get some incidental cardio in

And soo jealous of those power blocks .... just awesome!

Rebuilding and making up for lost time.

Looking great in that photo John ... chiselled (and looking 20 years younger!)

Proves that there's nothing wrong with a workout involving 100 BW dips and 100 BW pull-ups

[JohnButz]

Nothing beats that incidental fitness you get through a busy job ... if you're on your feet and keep moving you can't fail to keep the cals burning. One of the reasons I've got back on my bike ... at least trying to get some incidental cardio in

And soo jealous of those power blocks .... just awesome!



Looking great in that photo John ... chiselled (and looking 20 years younger!)

Proves that there's nothing wrong with a workout involving 100 BW dips and 100 BW pull-ups

Thanks Brother! Still trying to gain about 4 pounds by years end. I'll be pushing through with a "big" lift, then finishing up with pull-ups/dips/accessories on upper focused days, lunges/l.curls/accessories on lower focused days.

[Vytis]

Thanks Brother! I feel blessed to have received them from a great friend.

Wow, that makes it an even better score then!

[charlievanriper]

Getting the work done matters some! Have a great weekend Charlie!!

WORK was posted on my ******** just didn't have the strength to copy it lol.

[charlievanriper]

Now Monday Starting different today . Starting with Goblet squats 8 sets pushing for 10 to 15r each ALT with Bench press
Starting 1st set was Goblet squat 15r then bench warmup triples from 135 to 225, then
Set 2 Goblet squats 15r then
Bench singles from 230 to 270lbs
Set 3 Goblet squats 12r.
Next dropped bench weight to 225 for Next group of sets (with the final 5 + sets of squats) I'm thinking 225 as I want more volume this week then next week I can kick it back up) then its inside for deadlifts and pullups.
Ended up pushing myself thru 9 sets Squats 7 sets bench.
Main Bench Set 1- 225x8 /Set 4 Goblet Squat 12r
Bench Set 2- 225x6 /Set 5 Goblet Squat 12r
Bench Set 3- 225x6 /Set 6 Goblet Squats 10r
Bench Set 4- 225x6 / Set 7 Goblet Squat 10r
Bench Set 5- 225x5 / Set 8 Goblet squats 12r
Bench Set 6- 225x4 / Set 9 Goblet Squats 12r
Bench Set 7- 225x4 / added pullups 10r
Deadlifts 255x10 /pullups 8
Deadlifts 255x10 / pullups 6
That was it, I was Kapoor

Sore as hell today but I got 108lb per Arm Farmers Carries today "oh lord give me strength"

[JohnButz]

Wow, that makes it an even better score then!

Yessir!

WORK was posted on my ******** just didn't have the strength to copy it lol.

I know that feeling Bro!

Now Monday Starting different today . Starting with Goblet squats 8 sets pushing for 10 to 15r each ALT with Bench press
Starting 1st set was Goblet squat 15r then bench warmup triples from 135 to 225, then
Set 2 Goblet squats 15r then
Bench singles from 230 to 270lbs
Set 3 Goblet squats 12r.
Next dropped bench weight to 225 for Next group of sets (with the final 5 + sets of squats) I'm thinking 225 as I want more volume this week then next week I can kick it back up) then its inside for deadlifts and pullups.
Ended up pushing myself thru 9 sets Squats 7 sets bench.
Main Bench Set 1- 225x8 /Set 4 Goblet Squat 12r
Bench Set 2- 225x6 /Set 5 Goblet Squat 12r
Bench Set 3- 225x6 /Set 6 Goblet Squats 10r
Bench Set 4- 225x6 / Set 7 Goblet Squat 10r
Bench Set 5- 225x5 / Set 8 Goblet squats 12r
Bench Set 6- 225x4 / Set 9 Goblet Squats 12r
Bench Set 7- 225x4 / added pullups 10r
Deadlifts 255x10 /pullups 8
Deadlifts 255x10 / pullups 6
That was it, I was Kapoor

Sore as hell today but I got 108lb per Arm Farmers Carries today "oh lord give me strength"

Great session! Real-world, real, true growth!

[JohnButz]

Woke to a slight drop in BW. Calories were a bit low in lieu of activity. I had a protein shake and a piece of toast and went after it.

Training:
Deads
135x5
165x5
190x5
215x7

Squats
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10

Farmers Walks
12's x 5 minutes

[lonniej]

Military Press
45x5
65x5
75x5
85x9

Pull-ups
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

alt with

Dips
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10
BWx10

Chin-ups
BWx10

Cuban Press
12'sx10

Woke to a slight drop in BW. Calories were a bit low in lieu of activity. I had a protein shake and a piece of toast and went after it.

Training:
Deads
135x5
165x5
190x5
215x7

Squats
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10
95x10

Farmers Walks
12's x 5 minutes

Great work John!!

Now Monday Starting different today . Starting with Goblet squats 8 sets pushing for 10 to 15r each ALT with Bench press
Starting 1st set was Goblet squat 15r then bench warmup triples from 135 to 225, then
Set 2 Goblet squats 15r then
Bench singles from 230 to 270lbs
Set 3 Goblet squats 12r.
Next dropped bench weight to 225 for Next group of sets (with the final 5 + sets of squats) I'm thinking 225 as I want more volume this week then next week I can kick it back up) then its inside for deadlifts and pullups.
Ended up pushing myself thru 9 sets Squats 7 sets bench.
Main Bench Set 1- 225x8 /Set 4 Goblet Squat 12r
Bench Set 2- 225x6 /Set 5 Goblet Squat 12r
Bench Set 3- 225x6 /Set 6 Goblet Squats 10r
Bench Set 4- 225x6 / Set 7 Goblet Squat 10r
Bench Set 5- 225x5 / Set 8 Goblet squats 12r
Bench Set 6- 225x4 / Set 9 Goblet Squats 12r
Bench Set 7- 225x4 / added pullups 10r
Deadlifts 255x10 /pullups 8
Deadlifts 255x10 / pullups 6
That was it, I was Kapoor

Sore as hell today but I got 108lb per Arm Farmers Carries today "oh lord give me strength"

Nice work Charlie..Bench work is impressive!!

[lonniej]

Yesterday - 3 mile walk..

Today

Chest

Flat Bench
125 x 15
135 x 15
135 x 15
165 x 12
185 x 6
185 x 6

Incline Bench
125 x 15
135 x 15
135 x 15
135 x 15
135 x 15

Incline DB Flyes
40 x 15
40 x 15
40 x 15
40 x 15
40 x 15