The Iron Brotherhood circ 2017.

[JohnButz]

Training 90 sec. rests.

Pull-ups
BWx15
BWx13
BWx10

Bench
120x15
120x15
120x10

Squat
120x15
120x15
120x15

C. Raises
BW+135x15
BW+135x15
BW+135x15

Chin-ups
BWx15
BWx10
BWx10

Total time (32:58)

[lonniej]

Couple of really nice sessions John!!


Workout for 2/20

Incline Bench
115 x 12
125 x 12
125 x 12
145 x 10
165 x 6
165 x 6

Flat Bench
165 x 10
165 x 10
185 x 3
185 x 3

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

Cardio - 25 minutes elliptical...

[JohnButz]

Couple of really nice sessions John!!


Workout for 2/20

Incline Bench
115 x 12
125 x 12
125 x 12
145 x 10
165 x 6
165 x 6

Flat Bench
165 x 10
165 x 10
185 x 3
185 x 3

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

Cardio - 25 minutes elliptical...

Thanks Brother! Great pressing work!

[JohnButz]

Training 90 sec. rests.

Dips
BW+50x15
BW+50x15
BW+50x10

Pull-ups
BWx15
BWx10
BWx10

Deads
155x15

L. Curls
50x15
50x15

C. Raises
BW+140x15
BW+140x15
BW+140x15

Ring Dips
BWx15
BWx15

Total time (36:24)

[JohnButz]

Pic on the left was this morning, pic to the right was last February, almost to the very date after being stricken with a dreaded flu. That flu was a SOB.

Same pair of jeans. This is not only a physique progress pic, but also a hair/beard progress pic. lol

[JohnButz]

Training 90 sec. rests.

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

Bench Press
125x12
125x12
125x11

Squats
125x12
125x12
125x12

C. Raises
BW+140x15
BW+140x15
BW+140x15

Chins
BWx12
BWx12
BWx10 Total time (38:04)

[lonniej]

Pic on the left was this morning, pic to the right was last February, almost to the very date after being stricken with a dreaded flu. That flu was a SOB.

Same pair of jeans. This is not only a physique progress pic, but also a hair/beard progress pic. lol

Looking great John..Looks like you have put on some muscle mass in the last year!!

Training 90 sec. rests.

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

Bench Press
125x12
125x12
125x11

Squats
125x12
125x12
125x12

C. Raises
BW+140x15
BW+140x15
BW+140x15

Chins
BWx12
BWx12
BWx10 Total time (38:04)

Great work!!

[lonniej]

Workout for 2/22

Pull-ups, BW
12, 12, 12, 12
10, 10

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

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

Reverse Grip Pull Downs
135 x 10
135 x 10
135 x 10
135 x 10

Straight Arm Pull Downs
75 x 10
75 x 10
75 x 10
75 x 10

There was a time when I thought straight arm pull downs were a waste of time..I have changed my mind, I believe they are an excellent upper body exercise..Primarily a lat exercise, I find that it works the delts, triceps and abs as well..Any thoughts John?

Wires were removed this afternoon..Now, maybe I can get back to normal!!

[JohnButz]

Awesome work Lonnie, and you are looking outstanding! I do like the straight arm pull-downs too. Seems to target the lats in a whole different way.

[JohnButz]

Training 90 sec. rests.

Dips
BW+60x12
BW+60x12
BW+60x10

Pull-ups
BW+5x12
BW+5x12
BW+5x9

Deads
165x12

L. Curls
55x12
55x12

C. Raises
BW+145x15
BW+145x15
BW+145x15

Ring Dips
BWx15
BWx15

Pull-ups tally for 2018=1872

[NoCarbsNoSugar]

Straight Arm Pull Downs
75 x 10
75 x 10
75 x 10
75 x 10

I added these in last week as well, and then forgot to do them this week. LOL

Love them.

Pull-ups tally for 2018=1872

Tally gettin’ up there slowly, John.
Good job, man!

[kconnell]

Training 90 sec. rests.

Dips
BW+60x12
BW+60x12
BW+60x10

Pull-ups
BW+5x12
BW+5x12
BW+5x9

Deads
165x12

L. Curls
55x12
55x12

C. Raises
BW+145x15
BW+145x15
BW+145x15

Ring Dips
BWx15
BWx15

Pull-ups tally for 2018=1872

Hey John, ever do standing calf raises with a dumbbell in the hand of the same side you’re working? It’d add more to what you’re currently doing. Also, a block of multiple 2x4’s helps to stretch during the exercise for full ROM.

[lonniej]

Excellent work a always John!

Yesterday's Workout

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

Seated Shoulder Press
85 x 12
85 x 15
85 x 15
85 x 15

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

Upright Cable Rows
55 x 12
55 x 12
55 x 12
55 x 12

Shrugs
185 x 12
185 x 12
185 x 12
185 x 12

Cardio - 23 minutes elliptical..

Today's Workout, 2/24

Standing Cable Curls
65 x 12
75 x 10
75 x 10

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

Incline Hammer Curls
25 x 12
25 x 12
25 x 12

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

Overhead Cable Triceps Extensions
35 x 20
35 x 20
35 x 20

Reverse Grip Push Downs
55 x 15
55 x 15
55 x 15

Rope Push Downs
65 x 12
65 x 12
65 x 12

Cardio - 31 minutes elliptical...

[NoCarbsNoSugar]

John ... I just saw the update pictures above.

Looking great, buddy!
You is shredded, man

Love the hair

[JohnButz]

Thanks Lonnie & Flo!

@ Lonnie, you look like you are closing in on 100%!

[JohnButz]

Hey John, ever do standing calf raises with a dumbbell in the hand of the same side you’re working? It’d add more to what you’re currently doing. Also, a block of multiple 2x4’s helps to stretch during the exercise for full ROM.

Thanks KC! Sometimes I use the basement step and do the 1-handed approach.

[JohnButz]

Training 90 sec. rests.

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

Bench
135x10
135x10
135x10

Squat
135x10
135x10
135x10

C. Raises
BW+145x15
BW+145x15
BW+145x15

Chin-ups
BW+5x10
BW+5x10
BW+5x10

Total time (40:14)

[JohnButz]

Training 90 sec. rests.

Dips
BW+75x10
BW+75x9
BW+75x8

Pull-ups
BW+15x10
BW+15x10
BW+15x8

Deads
185x10

L. Curls
60x10
60x10

C. Raises
BW+145x15
BW+145x15
BW+145x15

Ring Dips
BWx15
BWx15

Total Time (39:30)

[JohnButz]

Training 60 sec. rests.

Pull-ups
BWx15
BWx10
BWx10
BWx7

Bench
120x15
120x13
120x10
120x8

Squat
120x15
120x15
120x15
120x15

C. Raises
BW+145x15
BW+145x15
BW+145x15
BW+145x15

Chin-ups
BWx15
BWx9
BWx7
BWx7

Pull-up total for 2018=2045 Total workout time (38:05)

60 sec rests really suck.

[fittofattofit]

Pic on the left was this morning, pic to the right was last February, almost to the very date after being stricken with a dreaded flu. That flu was a SOB.

Same pair of jeans. This is not only a physique progress pic, but also a hair/beard progress pic. lol

Looking bigger, harder and more ripped and vascular John, but is that hairdo a Covfefe?

Srs though, it amazes me that you are 143-144 because you look to me like a ripped 165-170 ... just goes to show how much fat the rest of us carry and how lazy the rest of us are (even when awe think we're not)
Also doing great with the training ... getting serious volume in the hypertrophy range done in under 40 minutes most days and you can see that density and extra size in your physique a year on
Awesome work!

[lonniej]

Thanks Lonnie & Flo!

@ Lonnie, you look like you are closing in on 100%!

Thanks..I still have a ways to go...Believe I am going to stay with the lighter weights for awhile..Once the weather clears up I am going to try some running again..

You have been putting in some serious work my friend..Seems you never miss a day and all I do is play catch up!

[lonniej]

Yesterday's Workout

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

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

Cardio - 26 minutes elliptical...

Workout for 2/27

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

Incline Bench
125 x 15
145 x 10
145 x 10
145 x 10

Flat Bench
145 x 15
175 x 6
175 x 6
175 x 6

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

Cardio - 22 minutes elliptical..

[JohnButz]

Looking bigger, harder and more ripped and vascular John, but is that hairdo a Covfefe?

Srs though, it amazes me that you are 143-144 because you look to me like a ripped 165-170 ... just goes to show how much fat the rest of us carry and how lazy the rest of us are (even when awe think we're not)
Also doing great with the training ... getting serious volume in the hypertrophy range done in under 40 minutes most days and you can see that density and extra size in your physique a year on
Awesome work!

Thanks Brother! Playing around with 60 sec rests this week and it is brutal.

Thanks..I still have a ways to go...Believe I am going to stay with the lighter weights for awhile..Once the weather clears up I am going to try some running again..

You have been putting in some serious work my friend..Seems you never miss a day and all I do is play catch up!

Yesterday's Workout

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

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

Cardio - 26 minutes elliptical...

Workout for 2/27

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

Incline Bench
125 x 15
145 x 10
145 x 10
145 x 10

Flat Bench
145 x 15
175 x 6
175 x 6
175 x 6

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

Cardio - 22 minutes elliptical..

Thanks Lonnie! I'm with you on the running. I'm probably working on 2 months that I haven't did any conditioning/aerobics in the classic sense. This high frequency and my work schedule has sort of negated any opportunities and possibly need, but I have to figure something out to get it to fit back in to my schedule.

[JohnButz]

Training 60 sec. rests.

Dips
BW+45x15
BW+45x12
BW+45x10
BW+45x9

Pull-ups
BWx15
BWx9
BWx8
BWx8

Deads
155x15
155x11

L. Curls
50x15
50x15

C. Raises
BW+145x15
BW+145x15
BW+145x15
BW+145x15

Ring Dips
BWx15
BWx15
BWx13 (40:29)

[lonniej]

Training 60 sec. rests.

Dips
BW+45x15
BW+45x12
BW+45x10
BW+45x9

Pull-ups
BWx15
BWx9
BWx8
BWx8

Deads
155x15
155x11

L. Curls
50x15
50x15

C. Raises
BW+145x15
BW+145x15
BW+145x15
BW+145x15

Ring Dips
BWx15
BWx15
BWx13 (40:29)

Good looking session John!

[lonniej]

Workout for 2/28

Pull-ups
BW x 10
BW x 10
BW+15 x 7
BW+15 x 8
BW+15 x 8
BW x 10

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

Seated Cable Rows
145 x 15
165 x 12
185 x 10
185 x 10
185 x 10

V-Bar Pull Downs
135 x 12
145 x 10
145 x 10

Underhand Pull Downs
145 x 10
145 x 10
145 x 10

Straight Arm Pull Downs
65 x 15
75 x 12
85 x 8
85 x 8
85 x 8

Cardio - 25 minutes elliptical...

[JohnButz]

Workout for 2/28

Pull-ups
BW x 10
BW x 10
BW+15 x 7
BW+15 x 8
BW+15 x 8
BW x 10

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

Seated Cable Rows
145 x 15
165 x 12
185 x 10
185 x 10
185 x 10

V-Bar Pull Downs
135 x 12
145 x 10
145 x 10

Underhand Pull Downs
145 x 10
145 x 10
145 x 10

Straight Arm Pull Downs
65 x 15
75 x 12
85 x 8
85 x 8
85 x 8

Cardio - 25 minutes elliptical...

Awesome back training Lonnie! You are getting back to 100%.

[JohnButz]

Training 60 sec. rests.

Pull-ups
BWx12
BWx12
BWx8
BWx8

Bench Press
125x12
125x12
125x10
125x8

Squats
125x12
125x12
125x12
125x12

C. Raises
BW+145x15
BW+145x15
BW+145x15
BW+145x15

Chins
BWx12
BWx10
BWx8
BWx8

(40:45) 2018 pull-up total=2169

[JohnButz]

Training 60 sec. rests.

Dips
BW+50x12
BW+50x12
BW+50x10
BW+50x10

Pull-ups
BW+5x12
BW+5x10
BW+5x10
BW+5x9

Deads
165x12
165x12

L. Curls
55x12
55x12

C. Raises
BW+150X15
BW+150X15
BW+150X15
BW+150X15

Ring Dips
BW+5x12
BW+5x12
BW+5x12

(44:33)

[JohnButz]

Training 60 sec. rests.

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

Bench Press
135x10
135x10
135x8
135x6

Squats
135x10
135x10
135x10
135x10

One-leg C. Raises
BWx15
BWx15
BWx15
BWx15

Chins
BW+5x10
BW+5x10
BW+5x10
BW+5x8

(41:26)