Pencil Neck

[38 returns]

I've changed my split


Monday- Back Thickness
Tuesday- Delts/Traps/Triceps
Wednesday- Glutes/Hams/Calves
Thursday- Back Width
Friday- DAY OFF
Saturday- Chest, Biceps, Forearms
Sunday- Thighs, Calves

Thought process

Back and lower body get 2 sessions a week because they are responsible for the most mass and strength
the Day Off is lliterally a day of 1 hour cardio eating and sleeping

thoughts gents?

[Dave D]

How long do you think your jaw would be intact if you said that to me in real life fucking pussy

After watching your striking power I don’t think anyone is worried about jaws being broken. You’d need to be swinging a hammer to cause any real concern.

[joswift]

Body shots lol dude you are 160lbs soaking wet tie one arm behind my back and I am still beating you to death

you only have one arm

[38 returns]

I think most peoples jaw would last 15 rounds with brian without a gumshield. he cant throw a punch for his life. his arms however couldnt throw for 15 seconds let alone 15 rounds.

[Grape Ape]

I've changed my split


Monday- Back Thickness
Tuesday- Delts/Traps/Triceps
Wednesday- Glutes/Hams/Calves
Thursday- Back Width
Friday- DAY OFF
Saturday- Chest, Biceps, Forearms
Sunday- Thighs, Calves

Thought process

Back and lower body get 2 sessions a week because they are responsible for the most mass and strength
the Day Off is lliterally a day of 1 hour cardio eating and sleeping

thoughts gents?

Seems like a lot to me, but I don't know your ability to recover.  I'm also one of those guys who doesn't believe different exercises do much in terms of shape or anything, and that the muscle grows to its shape based on insertions and such, so therefore I don't think there's anything different for thickness or width.

Regardless of the split, the best thing is you're going in an hitting it 6x a week, which puts you ahead of most of the population.

[38 returns]

thanks grape!

The width / thickness thing i am on th efence on however we've got that many machines at the gym its as much for variety as anything! i tend ot do 2-3 sets wamring up with one all out set so not that intense but the last set is to positive failure. I leave a bit in the tank if I can as i believe consistency is the number one factor- being injury free and turning up to the gym! I was goin gto do'abck chanin' and thighs in the same workout BUT since oding this my hams have started to pop and grown a lot more than when they were an afterhought of 3 sets of leg curls! Calves get 2 sessions but mine ar enow over 19 punped and ave always been a strong point - my dad had 18' calves and other than boxing and hill walking and a bit of rugby didnt do any resistance work

[IroNat]

Whatever Ron pays Bhanky to entertain us, he is getting his money's worth.

[wes]

I've changed my split


Monday- Back Thickness
Tuesday- Delts/Traps/Triceps
Wednesday- Glutes/Hams/Calves
Thursday- Back Width
Friday- DAY OFF
Saturday- Chest, Biceps, Forearms
Sunday- Thighs, Calves

Thought process

Back and lower body get 2 sessions a week because they are responsible for the most mass and strength
the Day Off is lliterally a day of 1 hour cardio eating and sleeping

thoughts gents?

Not bad at all,especially if it`s working for you and you are enthusiastic about your training and not feeling burned out.

In my opinion however,(and this is just the way I was taught,we all know nothing is carved in stone).........I would always start the  week off doing the biggest bodyparts first when energy levels are highest after a rest day or weekend off depending on how many days a week I am training.

Here`s my current split on 4 days a week:
Mon.  - Legs
Tues.  - Chest & Back
Wed. - REST
Thurs. - Shoulders,Neck,possibly some ab work
Fri.Arms & Forearms
Weekends off

If I was training 6 days a week:
Legs
Chest & Abs
Back & Traps
Shoulders & Calves
Arms & Abs
Possibly more hams,calves,abs,neck,etc. etc.......miscellaneous stuff
SUNDAY -OFF

If it`s working for you brother,and it ain`t broke.......don`t fix it.

Bottom line is this (again,in my opinon only) .....if you are enjoying your training meaning, if you are enthusiastic about it and eating and resting enough to make progress............keep on doing what you are doing........if you dread going to the gym,take a week  off and change everything up.

[38 returns]

thanks wes wise words again.

I must admit i am fortunate beause my business only requires me to work from say 10/11-2 Mon-Friday so I am able to get 10 hours sleep most nights.  i also work from home so meal prep is easy so I effectively live like a 'pro' with a part time job! I'm very lucky.

Also as I always say the gym I go to has taken over form the pb as a social event so for example tomorrow I will have a coffee and prob some food with Jeff post training an dhsoot the shit for a couple of hours. Today I will get the bus in 30 minutes be at the gym for 4.30 our time train for an hour, ice bath and a shower, protein shake post workout, then a meal at about 6.15 then back home for about 7. I am lucky to be able to effectively devote 3 hours a day to this.  Add i the great gym snd the srious athletes who train there and its hard not to get results. i bumped into a mate who I have not seen in a year yeaterday morning when going for my meat shop- he didnt recognise me and said 'what the fuck are you on?'

I took that a a compliment but its still a long road ahead.

Also when i have my kids for their holidays I train less and rest more as they want to run round all day every day!

[bhank]

thanks wes wise words again.

I must admit i am fortunate beause my business only requires me to work from say 10/11-2 Mon-Friday so I am able to get 10 hours sleep most nights.  i also work from home so meal prep is easy so I effectively live like a 'pro' with a part time job! I'm very lucky.

Also as I always say the gym I go to has taken over form the pb as a social event so for example tomorrow I will have a coffee and prob some food with Jeff post training an dhsoot the shit for a couple of hours. Today I will get the bus in 30 minutes be at the gym for 4.30 our time train for an hour, ice bath and a shower, protein shake post workout, then a meal at about 6.15 then back home for about 7. I am lucky to be able to effectively devote 3 hours a day to this.  Add i the great gym snd the srious athletes who train there and its hard not to get results. i bumped into a mate who I have not seen in a year yeaterday morning when going for my meat shop- he didnt recognise me and said 'what the fuck are you on?'

I took that a a compliment but its still a long road ahead.

Also when i have my kids for their holidays I train less and rest more as they want to run round all day every day!

Nice of you to make up for lost Prison time

[wes]

thanks wes wise words again.

I must admit i am fortunate beause my business only requires me to work from say 10/11-2 Mon-Friday so I am able to get 10 hours sleep most nights.  i also work from home so meal prep is easy so I effectively live like a 'pro' with a part time job! I'm very lucky.

Also as I always say the gym I go to has taken over form the pb as a social event so for example tomorrow I will have a coffee and prob some food with Jeff post training an dhsoot the shit for a couple of hours. Today I will get the bus in 30 minutes be at the gym for 4.30 our time train for an hour, ice bath and a shower, protein shake post workout, then a meal at about 6.15 then back home for about 7. I am lucky to be able to effectively devote 3 hours a day to this.  Add i the great gym snd the srious athletes who train there and its hard not to get results. i bumped into a mate who I have not seen in a year yeaterday morning when going for my meat shop- he didnt recognise me and said 'what the fuck are you on?'

I took that a a compliment but its still a long road ahead.

Also when i have my kids for their holidays I train less and rest more as they want to run round all day every day!

That sounds great brother...almost perfect.....since I no longer work I have tons of free time also to devote to my training...it`s awesome.

If I ever got 10 hours of sleep I`d have multiple orgasms !!  LOL 

Shit I never sleep.......total fucking insomniac !! 

Good luck bud,just keep training hard.....those compliments from people who haven`t seen you in a while means you are doing something right.

[The Scott]

Not bad at all,especially if it`s working for you and you are enthusiastic about your training and not feeling burned out.

In my opinion however,(and this is just the way I was taught,we all know nothing is carved in stone).........I would always start the  week off doing the biggest bodyparts first when energy levels are highest after a rest day or weekend off depending on how many days a week I am training.

Here`s my current split on 4 days a week:
Mon.  - Legs
Tues.  - Chest & Back
Wed. - REST
Thurs. - Shoulders,Neck,possibly some ab work
Fri.Arms & Forearms
Weekends off

If I was training 6 days a week:
Legs
Chest & Abs
Back & Traps
Shoulders & Calves
Arms & Abs
Possibly more hams,calves,abs,neck,etc. etc.......miscellaneous stuff
SUNDAY -OFF

If it`s working for you brother,and it ain`t broke.......don`t fix it.

Bottom line is this (again,in my opinon only) .....if you are enjoying your training meaning, if you are enthusiastic about it and eating and resting enough to make progress............keep on doing what you are doing........if you dread going to the gym,take a week  off and change everything up.

Your last paragraph is the cornerstone of training. Well stated, my friend!

[BB]

Is bhanky really 0-4 against no name fighters?

Back when the records would easily come up, Hankins was 0-3 against other hobbyist fighters. 0-4, if you count the time his baby mama fought him, and he tore his pec.

Clegg won less than 50% of the fights he fought, but he was much more active, having fought maybe 15 fights.

Brian for all his bluster about being a scary man, has seen very little actual combat.

[Grape Ape]

thanks wes wise words again.

I must admit i am fortunate beause my business only requires me to work from say 10/11-2 Mon-Friday so I am able to get 10 hours sleep most nights.  i also work from home so meal prep is easy so I effectively live like a 'pro' with a part time job! I'm very lucky.

Also as I always say the gym I go to has taken over form the pb as a social event so for example tomorrow I will have a coffee and prob some food with Jeff post training an dhsoot the shit for a couple of hours. Today I will get the bus in 30 minutes be at the gym for 4.30 our time train for an hour, ice bath and a shower, protein shake post workout, then a meal at about 6.15 then back home for about 7. I am lucky to be able to effectively devote 3 hours a day to this.  Add i the great gym snd the srious athletes who train there and its hard not to get results. i bumped into a mate who I have not seen in a year yeaterday morning when going for my meat shop- he didnt recognise me and said 'what the fuck are you on?'

I took that a a compliment but its still a long road ahead.

Also when i have my kids for their holidays I train less and rest more as they want to run round all day every day!

If you're getting in the sleep, that's awesome - that split will be great for you.  Seems like you've got a good thing going.

Since I just got out of a walking boot after 3 months of a broken foot, I'm doing two weeks of slow ramp, then doing this:

Mon: Lower Body
Tues:  Interval run VO2 max type stuff
Wed: Upper Body
Thurs:  Low intensity run/ruck (zone 2)
Fri: Strength: Deadlifts (will incorporate Ed Coan 10 week program around mid Feb)
Sat: SHTF workout - run/ruck sprint, carry shit
Sun:  Off


Subject to change.

[bhank]

I think you would do great at that catchweight Brian. It will keep you looking fuller, better hydrated and able to outsize most of those guys on stage.

Looking forward to it!

"1"

209lbs is the new classic limit for my height and honestly it is the weight I look my best at. It was 205 last year. That is one reason I have been staying light to avoid a big weight cut if I go classic this spring. I just got to see if I can really take the time off from family stuff to justify spending money and time doing a show. It is my time with my son and my wife is going back and forth to work while we are trying to prep and sell a house so a little hectic this spring. This summer after the move would be easier but would love to do the Charlotte Cup healthy and a few pounds heavier

[wes]

Your last paragraph is the cornerstone of training. Well stated, my friend!

Thanks Scott........once in a while I get lucky and actually make sense. 

[wes]

If you're getting in the sleep, that's awesome - that split will be great for you.  Seems like you've got a good thing going.

Since I just got out of a walking boot after 3 months of a broken foot, I'm doing two weeks of slow ramp, then doing this:

Mon: Lower Body
Tues:  Interval run VO2 max type stuff
Wed: Upper Body
Thurs:  Low intensity run/ruck (zone 2)
Fri: Strength: Deadlifts (will incorporate Ed Coan 10 week program around mid Feb)
Sat: SHTF workout - run/ruck sprint, carry shit
Sun:  Off


Subject to change.

One attempt at any of that would kill me.........literally.

[38 returns]

Nice of you to make up for lost Prison time

Brian my kids are 8 and 6
My kids have never known me in prison
My ex and me are civilised enough not to fight in front of our kids/ tear a pec/ smash a car up. Its called standards - my kids also wont find photos of me with a thong up my arse.

Stick to trying to build your ape-like retard into a human who can hold a pen and I will worry about my two.

[wes]

209lbs is the new classic limit for my height and honestly it is the weight I look my best at. It was 205 last year. That is one reason I have been staying light to avoid a big weight cut if I go classic this spring. I just got to see if I can really take the time off from family stuff to justify spending money and time doing a show. It is my time with my son and my wife is going back and forth to work while we are trying to prep and sell a house so a little hectic this spring. This summer after the move would be easier but would love to do the Charlotte Cup healthy and a few pounds heavier

Brian,if you are  still gonna work out when spending time with your  son it`s not really an issue, all you actually do for the most part is change your diet,but you have never actually and truly done a contest prep diet.

Not being a prick,just saying not much changes except diet, and cardio need not be lengthly especially for you as you are always lean.

PS- Two weeks without candy and cupcakes isn`t a pre-contest diet.

[Grape Ape]

One attempt at any of that would kill me.........literally.

You could do it if you scaled.

But I can't do what you do either.

My ass has never taken a real shot in getting in condition like you can.

[Cook]

GSP is 165lbs these days

he also trains every day and has better cardio right now than you ever had or ever will.He would pick you to pieces.Only problem is he would not be able to stop laughing when he’s told a 50 year old man with on 0-3 record thinks he can beat him. I can actually hear him with that French accent saying “I think maybe this man is crazy “
Anyone disagree with this?

[Grape Ape]

he also trains every day and has better cardio right now than you ever had or ever will.He would pick you to pieces.Only problem is he would not be able to stop laughing when he’s told a 50 year old man with on 0-3 record thinks he can beat him. I can actually hear him with that French accent saying “I think maybe this man is crazy “
Anyone disagree with this?

Brian has bigorexia, and views everything through the lens of bodyweight.  Once you realize this, a lot of his odd behavior makes sense - daily photos, Tyson domination, thinking he is better at bodybuilding than Jeff and Wes.

[IroNat]

I've changed my split


Monday- Back Thickness
Tuesday- Delts/Traps/Triceps
Wednesday- Glutes/Hams/Calves
Thursday- Back Width
Friday- DAY OFF
Saturday- Chest, Biceps, Forearms
Sunday- Thighs, Calves

Thought process

Back and lower body get 2 sessions a week because they are responsible for the most mass and strength
the Day Off is lliterally a day of 1 hour cardio eating and sleeping

thoughts gents?

Looks ok to me.
See how you feel.

"Everything works for 6 weeks." -- Dan John
 

[wes]

You could do it if you scaled.

But I can't do what you do either.

My ass has never taken a real shot in getting in condition like you can.

No way Grape...........I fucked my lungs up by being a freakin` idiot and smoking.

My own fault of course, but even if I didn`t I doubt I could do what you SC,and Krank do.......while training hard is something I truly enjoy and strive to do at every training session,you guys are on a whole different level.

[Grape Ape]

No way Grape...........I fucked my lungs up by being a freakin` idiot and smoking.

My own fault of course, but even if I didn`t I doubt I could do what you SC,and Krank do.......while training hard is something I truly enjoy and strive to do at every training session,you guys are on a whole different level.

Nice words, but SC and Krank are their own level.  They have ridiculous combinations of conditioning and strength, but also look like bodybuilders.

I pretty much owe my whole training method for the last 9 years to SC.

But both a super friendly and helpful to anyone who asks.  Coach too.  We have a pretty elite bunch here in that regard.