Iron meditation - my journey

[Ondle]

What’s your approach to lifting? I notice you do a bro split. How do you decide sets/reps,etc? How many days are you training? Damn you are aesthetic af dude no homer

[George2100]

What’s your approach to lifting? I notice you do a bro split. How do you decide sets/reps,etc? How many days are you training? Damn you are aesthetic af dude no homer

Thanks man! Yeah I like bro splits. Better recovery for me. Reps stay between 6-12 for the most part. I’ll do a few sets up to 40 reps as well. Usually no less than 6 reps though. I do about 10-15 sets per muscle group. I ramp up to a top set and then do a back off set. Ends up being about 5 sets to failure per muscle. I train 4-5 days per week depending on the split I’m running. If you look at the log from the past couple months it shows exactly how I train.

[Ondle]

Thanks man! Yeah I like bro splits. Better recovery for me. Reps stay between 6-12 for the most part. I’ll do a few sets up to 40 reps as well. Usually no less than 6 reps though. I do about 10-15 sets per muscle group. I ramp up to a top set and then do a back off set. Ends up being about 5 sets to failure per muscle. I train 4-5 days per week depending on the split I’m running. If you look at the log from the past couple months it shows exactly how I train.

Appreciate the reply man. I’m thinking of starting a bro split today. Do you think this setup works?

Day 1: shoulders/traps
Day 2: arms
Day 3: legs
Day 4: rest
Day 5: back
Day 6: chest

I like the idea aid ramping up to a top set to failure and a back off set. I will look at some of your workouts and apply it to my training

[George2100]

Appreciate the reply man. I’m thinking of starting a bro split today. Do you think this setup works?

Day 1: shoulders/traps
Day 2: arms
Day 3: legs
Day 4: rest
Day 5: back
Day 6: chest

I like the idea aid ramping up to a top set to failure and a back off set. I will look at some of your workouts and apply it to my training

The way you split it up is just personal preference/ trial and error. It looks like you only have 1 day between chest day and shoulder day. I would recommend avoiding that.
I’ve had the best luck with this set up:
Chest/calves
Back
Quads/hams
Shoulders/traps
Arms/abs
Rest
Rest

[Ondle]

The way you split it up is just personal preference/ trial and error. It looks like you only have 1 day between chest day and shoulder day. I would recommend avoiding that.
I’ve had the best luck with this set up:
Chest/calves
Back
Quads/hams
Shoulders/traps
Arms/abs
Rest
Rest

Perfect man. Gonna start this today...in like 30-60 min.

Edit: would rep but “You must spread some Reputation around before giving it to George2100 again.”

[400Lb Gorilla]

So you start your return with a massive amount of volume into the shoulders and then arms? lol you might have kept the weights lightish but you more than made up for it in amount of reps/sets!

[George2100]

So you start your return with a massive amount of volume into the shoulders and then arms? lol you might have kept the weights lightish but you more than made up for it in amount of reps/sets!

Haha just felt right! I’m surprisingly not sore though. Might go hit some chest/calves tonight hehe

[400Lb Gorilla]

Haha just felt right! I’m surprisingly not sore though. Might go hit some chest/calves tonight hehe

Chest and calves seems right. Tomorrow you smash neck and forearms

[George2100]

Chest/calves

Incline Db press
65sx10
85sx10
90sx10
45sx20

Low incline bb press
135x10
155x10
175x10

Medium grip flat bb press
155x10
175x10
95x20 - yeah I was fatigued lol

Single leg calf raises
45x10
45x10
45x10

Standing calf raises
90x15
90x15
90x15

[400Lb Gorilla]

lol when you put your mind to it you really do like to put a chit ton of work into a target muscle. Solid volume and weight on those incline DB and BB presses. What is "medium" grip on the bench press? do you go outside of your normal grip a little or inside of it a little?

And nice work on the calf work although it doesnt have your usual "kill it with a thousand reps at ridiculous weights" approach that I usually see

[George2100]

lol when you put your mind to it you really do like to put a chit ton of work into a target muscle. Solid volume and weight on those incline DB and BB presses. What is "medium" grip on the bench press? do you go outside of your normal grip a little or inside of it a little?

And nice work on the calf work although it doesnt have your usual "kill it with a thousand reps at ridiculous weights" approach that I usually see

Haha well I’m ramping my training back up now. Doing a little beginning of the year recomp. Medium grip for me is.a “narrow” grip. I don’t like close grip bench, so I do about shoulder width for that.

[400Lb Gorilla]

Haha well I’m ramping my training back up now. Doing a little beginning of the year recomp. Medium grip for me is.a “narrow” grip. I don’t like close grip bench, so I do about shoulder width for that.

lol that IS close grip. That is about the same as I use for my close grip work. Anything narrower doesnt really seem to make a difference but it does create balancing issues lol.

Where you sitting as far as weight/body fat go?

[George2100]

lol that IS close grip. That is about the same as I use for my close grip work. Anything narrower doesnt really seem to make a difference but it does create balancing issues lol.

Where you sitting as far as weight/body fat go?

Yeah same here haha anything closer is awkward and just does not feel right for me. I’m sitting at 170 maybe 14-15%. I like to be around 10-12 buuut November and December I just drank and ate everything under the sun with friends/family. I go on a long bender like that at the end of every year. I call it “hitting the reset button” lol

[George2100]

Back day!

Pull ups
50 total

Db rows
45x10
65x10
85x10
105x10

Neutral grip pulldowns
180x10
210x12
210x12

Straight bar cable rows (elbows flared out)
180x10
210x10
210x10

This is pretty much all I ever do for back. Easy 30 min workout. I prefer to hit rear delts and traps on shoulder day.

[George2100]

Quads/hams

Lying leg curls
30x8
60x8
90x8
90x8

Db RDL
45sx10
55sx10
65sx10
75sx10

Single leg ext
15x10
30x10
45x10
45x10

Zercher squats (1.5 reps)
45x10
95x10
135x10

Leg ext
90x10
120x10
120x10

3 second negatives for everything except zercher squats. I did 1.5 reps for those. Basically ATG, then up halfway up, back to ATG, then all the way up.

[George2100]

Arms/abs

Cable crunch
60x15
75x15
90x15

Ab wheel whateverthe****s
10
10
10

Bb curls
45x10
65x10
85x10
105x10
-superset-
Close grip bench press
135x10
145x10
155x10
185x10

Incline Db curls
15sx10
25sx10
25sx10
-superset-
Db skull crushers
15sx10
25sx10
25sx10

Alt Db curls
35sx10
45sx10
45sx10
-superset-
Overhead cable ext
60x10
75x10
75x10

Simple and effective. I usually like to do some sort of hammer curls variation, But I’m having some forearm pain in the left arm. Gunna see if it gets better without hammers/pinwheels.

[Ondle]

Arms/abs

Cable crunch
60x15
75x15
90x15

Ab wheel whateverthe****s
10
10
10

Bb curls
45x10
65x10
85x10
105x10
-superset-
Close grip bench press
135x10
145x10
155x10
185x10

Incline Db curls
15sx10
25sx10
25sx10
-superset-
Db skull crushers
15sx10
25sx10
25sx10

Alt Db curls
35sx10
45sx10
45sx10
-superset-
Overhead cable ext
60x10
75x10
75x10

Simple and effective. I usually like to do some sort of hammer curls variation, But I’m having some forearm pain in the left arm. Gunna see if it gets better without hammers/pinwheels.

Good stuff hit arms as well today. I notice you don’t dropset on arms. Any particular reason?

[George2100]

Good stuff hit arms as well today. I notice you don’t dropset on arms. Any particular reason?

I’m taking a break from dropsets and all intensity techniques for a little bit. I’m going to start training a friend soon and want to keep things simple. We may even start on a 4 day split instead of 5. Only difference is no arm day. Bis on back day. Tris on chest day.

[Raigs]

Nice arm day. Stinks about the forearm pain. Could use a good massage probably and loosen up the arm. Its crazy how much people ignore stretching and taking care of the arms

[George2100]

Shoulders/traps

Seated Db OHP
45sx10
65sx10
85sx10
45sx20

Single arm side raises
25x12
30x12
15x24

Side raises
15sx12
20sx10
10sx24

Rear delt fly
25sx15
30sx15
15sx30

Face pulls
60x20
60x20
60x20

Single arm Db shrugs
45x10
65x10
85x10
45x20

Pretty solid session. Couldn’t help myself. Love dropsets for shoulders. 85sx10 got seated Db press surprised me. On to the 90s. Trying some unilateral trap training cause my left side is bigger than the right lol

[Raigs]

85x10 dB ohp damn!!! Strong. Then all the raises had to provide a stellar pump

[George2100]

Nice day off from lifting. Just listening to some tunes and planning my next week of training!

[400Lb Gorilla]

Seated Db OHP
85sx10

mutthafukkah! Y U do dis?

[George2100]

mutthafukkah! Y U do dis?

Cause I want big/strong shoulders lol
Itll happen eventually...i hope

[George2100]

leg day

lying leg curls
75x8
90x8
105x6
45x12

db RDL
50sx8
60sx8
70sx8
80sx8

single leg ext
30x8
45x8
60x8
30x16

zercher squat
100x8
120x8
140x8

leg ext
120x8
135x8
60x16

[Raigs]

Monster leg day. The leg curls and rdl as the first two movements is a solid move had to be feeling the pump

[George2100]

Monster leg day. The leg curls and rdl as the first two movements is a solid move had to be feeling the pump

Oh yeah man. Slow negatives for hamstrings is killer

[400Lb Gorilla]

Nice work on the wheels! I thought you were taking a break from the dropsets? Couldnt resist one more workout with them?

I am a big fan of them now, so thanks for that!

[George2100]

Nice work on the wheels! I thought you were taking a break from the dropsets? Couldnt resist one more workout with them?

I am a big fan of them now, so thanks for that!

I decided to keep them in and just switch to a 4 day split instead of 5 for better recovery

[George2100]

Chest/tris/calves

Incline db press
75sx6
85sx6
95sx6
45sx12

Close grip bench press
145x6
165x6
185x15

Dips
45x10
90x10
45x20

Db skull crushers
20sx10
25sx10
30sx10
15sx20

Overhead rope ext
45x10
60x10
30x20

Calf raises
130x10
130x10
130x10

Incline db press was a bit easy today. I feel i stopped 3-4 reps short. Im focusing more on triceps. I dont really care about chest right now. Close grip bench went real well. Got a solid pump, cant complain lol