The Iron Brotherhood circ 2017.

[JohnButz]

Training 60 sec. rests.

Dips
BW+60x10
BW+60x10
BW+60x10
BW+60x8

Pull-ups
BW+10x10
BW+10x10
BW+10x8
BW+10x8

Deads
175x10
175x10

L. Curls
60x10
60x10

One-leg C. Raises
BWx15
BWx15
BWx15
BWx15

Ring Dips
BWx15
BWx15
BWx15

(34:45)

[JohnButz]

No training, just a handful of pull-ups. Sitting at 2337 for the year.

[lonniej]

Great work John...Appears you have significantly increased your volume..Sorry I haven't been in the log..Believe it or not, I have been getting my workouts in, just haven't gotten around to logging them..

[lonniej]

Workout for 3/5

Machine Squats
150 x 12
180 x 12
220 x 12
250 x 8
250 x 10
250 x 10

Standing Calf Raises
220 x 15
220 x 15
250 x 12
250 x 12
250 x 12

Standing, Single Leg, Leg Curls, each Leg
30 x 12
30 x 12
40 x 6
40 x 6
40 x 6
35 x 8
35 x 8

[JohnButz]

Great work John...Appears you have significantly increased your volume..Sorry I haven't been in the log..Believe it or not, I have been getting my workouts in, just haven't gotten around to logging them..

Workout for 3/5

Machine Squats
150 x 12
180 x 12
220 x 12
250 x 8
250 x 10
250 x 10

Standing Calf Raises
220 x 15
220 x 15
250 x 12
250 x 12
250 x 12

Standing, Single Leg, Leg Curls, each Leg
30 x 12
30 x 12
40 x 6
40 x 6
40 x 6
35 x 8
35 x 8

Thanks Lonnie!

Nice lower body session!

[JohnButz]

Training 90 sec. rests.

Pull-ups
BWx15
BWx14
BWx10
BWx10

Bench Press
115x15
115x15
115x13
115x11

Chin-ups
BWx15
BWx11
BWx9
BWx8

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

Just added a couple BW squats and some very light high rep side laterals. Pull-up total for 2018=2432.

[kconnell]

Workout for 3/5

Machine Squats
150 x 12
180 x 12
220 x 12
250 x 8
250 x 10
250 x 10

Standing Calf Raises
220 x 15
220 x 15
250 x 12
250 x 12
250 x 12

Standing, Single Leg, Leg Curls, each Leg
30 x 12
30 x 12
40 x 6
40 x 6
40 x 6
35 x 8
35 x 8

Nice work Lonnie

[lonniej]

Training 90 sec. rests.

Pull-ups
BWx15
BWx14
BWx10
BWx10

Bench Press
115x15
115x15
115x13
115x11

Chin-ups
BWx15
BWx11
BWx9
BWx8

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

Just added a couple BW squats and some very light high rep side laterals. Pull-up total for 2018=2432.

Nice work!!

Nice work Lonnie

Thank you Keith

[lonniej]

Workout for 3/6

Incline Bench
115 x 15
125 x 15
145 x 12
145 x 12
145 x 12

Decline Bench
165 x 10
165 x 12
185 x 10
185 x 10

Flat Bench
145 x 10
145 x 10
165 x 5
165 x 8
135 x 15
135 x 15

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

[JohnButz]

Workout for 3/6

Incline Bench
115 x 15
125 x 15
145 x 12
145 x 12
145 x 12

Decline Bench
165 x 10
165 x 12
185 x 10
185 x 10

Flat Bench
145 x 10
145 x 10
165 x 5
165 x 8
135 x 15
135 x 15

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

Looking like you are back Brother! Nice benching.

[JohnButz]

Training 90 sec. rests.

NG D. Press
20'sx15
20'sx15
20'sx15
20'sx15

Dips
BW+45x15
BW+45x13
BW+45x11
BW+45x11

Squats
125x15
125x15
125x15

Deads
165x15

Hanging Knee Raises
BWx15
BWx15
BWx15
BWx15

(45:01)

[JohnButz]

Training 90 sec. rests.

Pull-ups
BW+5x12
BW+5x12
BW+5x11
BW+5x10

Bench
125x12
125x12
125x12
125x10

Chins
BWx12
BWx12
BWx10
BWx10

C. Raises (one-leg)
BWx15
BWx15
BWx15
BWx15

(35:24)

[lonniej]

Training 90 sec. rests.

NG D. Press
20'sx15
20'sx15
20'sx15
20'sx15

Dips
BW+45x15
BW+45x13
BW+45x11
BW+45x11

Squats
125x15
125x15
125x15

Deads
165x15

Hanging Knee Raises
BWx15
BWx15
BWx15
BWx15

(45:01)

Training 90 sec. rests.

Pull-ups
BW+5x12
BW+5x12
BW+5x11
BW+5x10

Bench
125x12
125x12
125x12
125x10

Chins
BWx12
BWx12
BWx10
BWx10

C. Raises (one-leg)
BWx15
BWx15
BWx15
BWx15

(35:24)

Nice workouts John!

[lonniej]

Workout for 3/9

Pull-ups, BW
10, 10, 10, 10, 10

Dead Lifts
145 x 15
165 x 15
185 x 12
215 x 10
215 x 10

Seated Cable Rows
145 x 12
145 x 12
145 x 12
145 x 12

V-Bar Pull Downs
135 x 10
135 x 10
135 x 10
135 x 10

Straight Arm Pull Downs
65 x 12
75 x 10
75 x 10
75 x 10

Incline DB Curls
30 x 12
30 x 12
30 x 12
30 x 12

Incline Hammer Curls
30 x 10
30 x 10
30 x 10
30 x 10

Energy levels have been down since my surgery..Really have to push myself to get any work in..The medication I am on is supposed to be temporary, I am hoping that is the cause of my laziness!!

[JohnButz]

Workout for 3/9

Pull-ups, BW
10, 10, 10, 10, 10

Dead Lifts
145 x 15
165 x 15
185 x 12
215 x 10
215 x 10

Seated Cable Rows
145 x 12
145 x 12
145 x 12
145 x 12

V-Bar Pull Downs
135 x 10
135 x 10
135 x 10
135 x 10

Straight Arm Pull Downs
65 x 12
75 x 10
75 x 10
75 x 10

Incline DB Curls
30 x 12
30 x 12
30 x 12
30 x 12

Incline Hammer Curls
30 x 10
30 x 10
30 x 10
30 x 10

Energy levels have been down since my surgery..Really have to push myself to get any work in..The medication I am on is supposed to be temporary, I am hoping that is the cause of my laziness!!

Nice work Lonnie! What type of medication are you on?

[JohnButz]

Training 90 sec. rests.

NG D. Press
25'sx12
25'sx12
25'sx12
25'sx12

Dips
BW+50x12
BW+50x12
BW+50x12
BW+50x12

Squats
135x12
135x12
135x12

Deads
175x12

Hanging Knee Raises
BWx15
BWx15
BWx15
BWx15

[JohnButz]

Training 90 sec. rests.

Pull-ups
BW+10x10
BW+10x10
BW+10x10
BW+10x10


Bench
135x10
135x10
135x10
135x10

Chins
BW+5x10
BW+5x10
BW+5x10
BW+5x10

C. Raises (one-leg)
BWx15
BWx15
BWx15
BWx15

(33:25) 2611 Pull-ups for 2018

[lonniej]

Nice work Lonnie! What type of medication are you on?

I am on a blood thinner that I should be able to get off of in about two months..Also taking a drug called Flecainide which is supposed to help regulate my heart beat, can't tell that it has made much of a difference yet..

I am envious of those heavy dips you are doing! I need to get them back into my routine..

[lonniej]

Workout for 3/10

Cardio - 3 mile walk..

Seated Shoulder Press, Behind the Neck
65 x 15
75 x 15
75 x 15
75 x 15
75 x 15

Rear Delt Cable Rows
75 x 10
75 x 15
75 x 15
75 x 15
75 x 15

DB Side Raises
15 x 12
15 x 15
15 x 15
15 x 15
15 x 15

Dips, BW
5, 8, 6
First time trying these since my surgery, left shoulder tender and had to favor it..

Shrugs
215 x 10
215 x 10
215 x 10
215 x 10

Reverse Grip Push Downs
55 x 12
55 x 12
55 x 12
55 x 12

Overhead Cable Triceps Extensions
25 x 50
35 x 30
45 x 20
45 x 20

Decline Crunches
30, 30, 30

Ab Wheel
20, 20, 20

[JohnButz]

Continuing the great work Brother! Thanks for the inspiration.

[lonniej]

Continuing the great work Brother! Thanks for the inspiration.

Thanks

Workout for 3/12

Machine Squats
150 x 15
180 x 15
220 x 12
250 x 10
250 x 10
250 x 10
250 x 10

Standing Calf Raises
220 x 15
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

Cardio - Three mile walk..

Standing Single Leg, Leg Curls
25 x 10
30 x 10
30 x 12
30 x 12
30 x 12
30 x 12

[JohnButz]

Training 90 sec. rests.


Pull-ups
BWx15
BWx15
BWx10
BWx10

Bench Press
120x15
120x15
120x13
120x11

Chin-ups
BWx15
BWx11
BWx9
BWx9

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

[lonniej]

Workout for 3/13

Decline Bench
145 x 15
145 x 15
165 x 15
185 x 12
200 x 8
200 x 10

Incline Bench
125 x 15
145 x 12
165 x 8
165 x 8
165 x 8

Incline DB Flyes
35 x 20
35 x 20
35 x 20
35 x 20
35 x 20

Cardio - Four mile walk..

[lonniej]

Took my time and pushed the limits on this workout..Just a little over two hours..Sometimes us old guys need to take it slow!

Workout for 3/14

Pull Ups
BW x 12
BW+15 x 8
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW x 12

Dead Lifts
145 x 15
165 x 15
185 x 15
215 x 12
245 x 8
265 x 5
215 x 12
185 x 15

Seated Cable Rows
165 x 12
185 x 8
185 x 10
200 x 6

V-Bar Pull Downs
140 x 12
160 x 10
160 x 8
160 x 8

Reverse Grip Pull Downs
145 x 10
145 x 10
145 x 10
145 x 10

Straight Arm Pull Downs
75 x 12
85 x 8
85 x 8
85 x 8
85 x 8

[JohnButz]

Took my time and pushed the limits on this workout..Just a little over two hours..Sometimes us old guys need to take it slow!

Workout for 3/14

Pull Ups
BW x 12
BW+15 x 8
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW x 12

Dead Lifts
145 x 15
165 x 15
185 x 15
215 x 12
245 x 8
265 x 5
215 x 12
185 x 15

Seated Cable Rows
165 x 12
185 x 8
185 x 10
200 x 6

V-Bar Pull Downs
140 x 12
160 x 10
160 x 8
160 x 8

Reverse Grip Pull Downs
145 x 10
145 x 10
145 x 10
145 x 10

Straight Arm Pull Downs
75 x 12
85 x 8
85 x 8
85 x 8
85 x 8

Outstanding session Lonnie! Those pull-ups are most excellent!

[JohnButz]

Training 90 sec. rests.

NG D. Press
25'sx15
25'sx15
25'sx15
25'sx15

Dips
BW+45x15
BW+45x15
BW+45x11
BW+45x12

Squats
130x15
130x15
130x15

Deads
170x15

Hanging Knee Raises
BWx15
BWx15
BWx15
BWx15 (43:10)

[JohnButz]

Training 90 sec. rests.


Pull-ups
BW+5x12
BW+5x12
BW+5x12
BW+5x10

Bench Press
130x12
130x12
130x10
130x8

Chin-ups
BWx12
BWx12
BWx10
BWx10

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

(33:30) Total pull-ups for 2018=2808.

[lonniej]

Outstanding session Lonnie! Those pull-ups are most excellent!

Thanks John!

Training 90 sec. rests.


Pull-ups
BW+5x12
BW+5x12
BW+5x12
BW+5x10

Bench Press
130x12
130x12
130x10
130x8

Chin-ups
BWx12
BWx12
BWx10
BWx10

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

(33:30) Total pull-ups for 2018=2808.

Excellent work..Push up totals are looking good!!

[lonniej]

Workout for 3/15

Seated Shoulder Press, Behind the Neck
65 x 15
75 x 15
85 x 15
100 x 7
100 x 10
100 x 10

Seated Shoulder Press
100 x 15
120 x 10
120 x 8
110 x 12
110 x 12

Upright Cable Rows, Wide Grip
60 x 10
60 x 10
60 x 10
60 x 10

Rear Delt Cable Rows
80 x 15
100 x 10
100 x 10
100 x 10

Side Lateral Raises
15 x 15
20 x 10
20 x 10

Front DB Raises
20 x 10
20 x 10
20 x 10

Shrugs
215 x 10
215 x 10
215 x 10
215 x 10

[lonniej]

Workout for 3/16

Incline DB Curls
30 x 15
30 x 20
35 x 12
40 x 6
40 x 6

Hammer Curls
30 x 12
35 x 12
35 x 12
35 x 12
35 x 12

Overhead Cable Triceps Extensions
35 x 50
50 x 20
60 x 15
60 x 15
60 x 15

Reverse Grip Push Downs
50 x 20
65 x 12
65 x 12
65 x 12
65 x 12

Cardio - Three mile walk...