The Iron Brotherhood circ 2017.

[JohnButz]

Thanks John!



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

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

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...

Thanks Brother! Great deadlift video on the ******** page!

[JohnButz]

Training 90 sec. rests.

Pull-ups
BW+12x10
BW+12x10
BW+12x10
BW+12x10

Bench Press
140x10
140x10
140x7
140x7

Chin-ups
BW+10x10
BW+10x10
BW+10x10
BW+10x8

One-Leg Calf Raises
BWx15
BWx15
BWx15
BWx15

(38:20)

[kconnell]

Looks like you are well on your way to make your rep goals.

[JohnButz]

Looks like you are well on your way to make your rep goals.

Thanks Brother!

[JohnButz]

Making A Case For Road Work.

I Decided to take a couple days off from the iron. I was feeling a little beat up, actually mostly due to schedule/work.

I realized that I have not done any conditioning/cardio/aerobics since December 22. Nearly 3 months ago.

I'm a huge believer in cardio in terms of visual impact and also of course the excellent health benefits of actually & directly exercising the very most important muscle in your body---Your heart.

So, today, after work, I decided it was time to get back to what is a fundamental value of mine in terms of not only aesthetics, but also what I consider to be a true game-changer for health, longevity, & vitality.

A 2 mile density run.

I have to be honest, I was a bit nervous.

Will I even be able to finish?

I just got home from work, was feeling less than energized, it would of been equally advantageous or beneficial to take a power-nap, but the weather was decent, I had a window of time, and I was feeling a bit guilty for neglecting this area in which I have advocated and has served me so excellently all these years.

Mid-distance running, seems to almost always be met with contention by the bodybuilding community despite accounts of approval from some of the very best built physiques ever.

I believe the two go hand-in hand.

Frank Zane once said "In 1976 I got into great shape and was running about two miles four times a week. Then in 1979, when I reached my peak shape, I would go to a track at night and do six laps. My legs got very muscular from that."

If it is good for Frank, it is good for me.

So, I grabbed the earbuds, plugged in some Led Zep and hit the track.

I was pleased to find, I still "had it."

2 miles and around 15 minutes later, I was walking home..

[fittofattofit]

Training 90 sec. rests.



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

So you'd managed 2808 pull-ups 10 weeks into the year ..... heading for 10,000+ for the year
Can't go wrong following the great Zane! Very true about the regular cardio .... I bought myself a bike so I could cycle to work for that very reason: making cardio a regular part of my week. Didn't last too long though and it's been locked in the bike shed at work for the last two months
You did great to knock off 2 miles in 15 minutes out fresh!

[JohnButz]

So you'd managed 2808 pull-ups 10 weeks into the year ..... heading for 10,000+ for the year
Can't go wrong following the great Zane! Very true about the regular cardio .... I bought myself a bike so I could cycle to work for that very reason: making cardio a regular part of my week. Didn't last too long though and it's been locked in the bike shed at work for the last two months
You did great to knock off 2 miles in 15 minutes out fresh!

Thanks Brother! My waiter job gives me a whole bunch of calorie-burn, but it just doesn't quite get the heart rate up to par.

[JohnButz]

Training Up to 3 minute sets.

Press
45x10
70x5
85x5
95x7

Pull-ups
BWx20
BWx17
BWx15
BWx15
BWx15

Dips
BWx20
BWx20
BWx20
BWx20
BWx20

(43:15)

[JohnButz]

Training

Deads
135x5
155x5
180x5
205x8

Squats
45x20
45x20
45x20
45x20
45x20

Moderate work out, just a handful of pull-ups to get me to 2990 for 2018.

[JohnButz]

Running 2 miles (16:12)

Slow time, it was very cold, icy, but I don't think it mattered too much. I just didn'y have the overdrive this morning. Still good to get that fasted aerobics in.

[whatevergirl]

Making A Case For Road Work.

I Decided to take a couple days off from the iron. I was feeling a little beat up, actually mostly due to schedule/work.

I realized that I have not done any conditioning/cardio/aerobics since December 22. Nearly 3 months ago.

I'm a huge believer in cardio in terms of visual impact and also of course the excellent health benefits of actually & directly exercising the very most important muscle in your body---Your heart.

So, today, after work, I decided it was time to get back to what is a fundamental value of mine in terms of not only aesthetics, but also what I consider to be a true game-changer for health, longevity, & vitality.

A 2 mile density run.

I have to be honest, I was a bit nervous.

Will I even be able to finish?

I just got home from work, was feeling less than energized, it would of been equally advantageous or beneficial to take a power-nap, but the weather was decent, I had a window of time, and I was feeling a bit guilty for neglecting this area in which I have advocated and has served me so excellently all these years.

Mid-distance running, seems to almost always be met with contention by the bodybuilding community despite accounts of approval from some of the very best built physiques ever.

I believe the two go hand-in hand.

Frank Zane once said "In 1976 I got into great shape and was running about two miles four times a week. Then in 1979, when I reached my peak shape, I would go to a track at night and do six laps. My legs got very muscular from that."

If it is good for Frank, it is good for me.

So, I grabbed the earbuds, plugged in some Led Zep and hit the track.

I was pleased to find, I still "had it."

2 miles and around 15 minutes later, I was walking home..

I never would have doubted that you could do it. lol It's hard to strike a balance sometimes, with running and lifting. Nicely done, and here's to many more runs in your future!

[JohnButz]

I never would have doubted that you could do it. lol It's hard to strike a balance sometimes, with running and lifting. Nicely done, and here's to many more runs in your future!

Thanks Sharon! Due to some of the high-frequency training and work schedules, I had really neglected the conditioning/running. Along with the health benefits, the great feeling/endorphins afterwards, the running delivers that crisp definition and lowering of body fat.

[JohnButz]

Training

Press
45x5
55x5
65x3
70x5
80x5
90x8
70x5
70x5
70x5

Pull-ups
BWx20
BWx17
BWx15
BWx15
BWx15

alt with

Dips
BWx20
BWx20
BWx20
BWx20
BWx20

Lying Triceps Ext.
35x20
35x20
35x20

[JohnButz]

Training

Squats
70x5
85x5
100x3
115x5
130x5
150x5
155x1
155x1
155x1

Lower Body Complex
(10 front squats, 10 reverse lunges, 10 squats)
45x 3 series.

I had to unexpectedly cut it short, as my daughter needed a ride to work.

[lonniej]

Excellent work John..Good to see you are back to running.

I haven't quit! I did workout every day last week just didn't get it logged..

Today's Workout

Machine Squats
150 x 15
180 x 15
220 x 12
250 x 10
280 x 8
300 x 5
280 x 6
250 x 10
220 x 12
180 x 20

Standing Calf Raises
220 x 15
220 x 15
220 x 15
220 x 15
220 x 15
220 x 15

Decline Crunches
30, 30, 30, 30, 30

Squats felt good so I went for broke..Going to be sore tomorrow, already having trouble walking!!

[JohnButz]

Excellent work John..Good to see you are back to running.

I haven't quit! I did workout every day last week just didn't get it logged..

Today's Workout

Machine Squats
150 x 15
180 x 15
220 x 12
250 x 10
280 x 8
300 x 5
280 x 6
250 x 10
220 x 12
180 x 20

Standing Calf Raises
220 x 15
220 x 15
220 x 15
220 x 15
220 x 15
220 x 15

Decline Crunches
30, 30, 30, 30, 30

Squats felt good so I went for broke..Going to be sore tomorrow, already having trouble walking!!

Wow on those squats Lonnie! That is quite the session.

[lonniej]

Wow on those squats Lonnie! That is quite the session.

Thanks John!

Workout for 3/27

Cardio - Four mile walk...

Decline Bench Press
145 x 15
145 x 15
165 x 12
165 x 12
165 x 12

Flat Bench
145 x 15
145 x 15
145 x 15
145 x 15

Incline Bench
115 x 15
125 x 15
125 x 15
125 x 15

Incline DB Flyes
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15

[JohnButz]

Thanks John!

Workout for 3/27

Cardio - Four mile walk...

Decline Bench Press
145 x 15
145 x 15
165 x 12
165 x 12
165 x 12

Flat Bench
145 x 15
145 x 15
145 x 15
145 x 15

Incline Bench
115 x 15
125 x 15
125 x 15
125 x 15

Incline DB Flyes
35 x 15
35 x 15
35 x 15
35 x 15
35 x 15

Great session! Are you training exclusively at home now Lonnie? On the subject of chest, I have a client who has dropped a good bit of weight and his goals are becoming more visual-specific. I'm big on using compound 99% of the time, but we brought back the Reverse-Grip Incline Dumbbell Press, which is still a compound, but acts as an isolation movement in a sense, as it really targets the pecs.

[JohnButz]

Bench Press
70x5
80x5
90x3
115x5
125x5
145x11
150x1
150x1
150x1

Pull-ups
BWx20
BWx17
BWx16
BWx16
BWx16

Alt With

Dips
BWx20
BWx20
BWx20
BWx20
BWx20

[JohnButz]

Running 2 miles (15:35)

[JohnButz]

Deadlifts
95x5
110x5
135x5
155x5
175x5
200x10

Then over to the track, nice day temperature-wise despite the rain. I actually requested off and cleared out the afternoon so I could watch baseball. Unfortunately, the local team was rained out. lol

Running 2 miles (15:43)

[lonniej]

Great session! Are you training exclusively at home now Lonnie? On the subject of chest, I have a client who has dropped a good bit of weight and his goals are becoming more visual-specific. I'm big on using compound 99% of the time, but we brought back the Reverse-Grip Incline Dumbbell Press, which is still a compound, but acts as an isolation movement in a sense, as it really targets the pecs.

Thanks John..I am for now...I've never tried the reverse-grip DB press, might have to give it a try..

[JohnButz]

Running 2 miles (15:33)

[JohnButz]

04.02.2018 Light Bench/Pull-ups/Triceps.

Bench Press
45x20
120x5
135x5
155x6

alt with

Pull-ups
BWx20
BWx18
BWx16
BWx16
BWx16

Dips
BWx20
BWx20
BWx20
BWx20
BWx20

(43:50)

3259 pull-ups for 2018 so far. Got to catch up on some bills, programming, other odds & ends after work. Have a great day!

[JohnButz]

04.03.2018 Light Squats/Farmers Walks.

After a handful of pull-ups to warm-up, I had squats on tap.

Squats
45x10
100x5
115x5
130x15
135x1
135x1
135x1
135x1
135x1

All performed with full-range, extreme depth, paused at the bottom, slow.

Then farmers walks for time (7 min.)

Session lasted 37:02

[JohnButz]

04.04.2018 Sprints.


Early morning sprints, unbelievably windy out there today. 10 x 100 meters.

Applied intensity was anywhere from 80-95%.

[JohnButz]

04.05.2018 Light Presses/Pull-ups/Dips/Arms.

Press
45x5
65x5
75x5
85x10

Pull-ups
BWx20
BWx18
BWx17
BWx16
BWx17

Dips
BWx20
BWx20
BWx20
BWx20
BWx20

Lying Triceps Extensions
35x20
45x15
55x10

(56:30)

[JohnButz]

04.06.2018 Light Deads/Farmers Walks.

Deadifts
135x5
155x5
180x5
205x10
135x10
135x10
135x10

Farmers Walks (for time) 5 minutes. Grip was screaming.

[fittofattofit]

04.06.2018 Light Deads/Farmers Walks.

Deadifts
135x5
155x5
180x5
205x10
135x10
135x10
135x10

Farmers Walks (for time) 5 minutes. Grip was screaming. : D

Doing good work with the squats and deadlifts John and still smashing out the pull-ups and dips with the 20 rep sets
Are you hanging onto DBs for your farmer's walks? One handed/both hands? I think that they're a great exercise ... had to do some one-armed the other day hanging onto 132lbs and it was gassing trying to maintain that core stability while walking

[JohnButz]

Doing good work with the squats and deadlifts John and still smashing out the pull-ups and dips with the 20 rep sets
Are you hanging onto DBs for your farmer's walks? One handed/both hands? I think that they're a great exercise ... had to do some one-armed the other day hanging onto 132lbs and it was gassing trying to maintain that core stability while walking

Thanks Brother! I'm using both hands, fairly light for now. That 132# sounds brutal!