T Nation

JMaier31 Tries a Bro Split




Woke at 236.8 lbs. I’ll be taking my BEFORE photo tomorrow morning since that’s when the challenge starts. I also wanted to let the crap from Christmas get out of my system so it’s a real picture and not a bloated one.

I’m not pushing the weights like B4B. I kind of used some of my weights from when I ran B4B in July/August for my circuit Friday and I got my 3RM for the last round (1 rep). I remember B4B feeling brutal after just a few days.

I can use more than 135 for Hang SGHP but that weight feels good for a circuit with five reps so there’s no reason to mess with that.

I see no reason to add weight to the bar until I’m healthy. A bad hip and shoulder make it impossible to even focus on one lift so I’ll just settle for conditioning and maintenance.


Exactly my point, when adding weight every week the weight gets to intense. But keeping a weight that’s challenging but not draining is good.


I’m going to have to go light on these workouts. I plan to do 5 x 5 instead of 5/4/3/2/1. I’m guessing the last couple of rounds are going to be much harder than the first. I might need to use a 10RM.


The approach to training right now from you is very responsible. Working with this shoulder for me is hard to hold back, but we really have no reason to push the boundaries right now. We are not world class competition lifters that desire to break world records. So we can chill and heal.


Hopefully. I’m still waiting for the healing part. My hip is 0% better than it was when I quit squatting and deadlifting. I can’t help but think “If it’s the same if I train or rest then what’s the point in resting?”

I’ll see the doctor in two weeks to see how he thinks I should proceed.



AB CIRCUIT (2 rounds)
Ab Coaster 50 x 10
Side Plank w/ Abduction x 10 ea
Back Ext 45 x 12

CIRCUIT (5 rounds, 5 reps ea)
OHP 95
Pull Ups x 5
OH Squat 95 / Reverse Lunge 95
SA DB Floor Press 60
SA DB Row 95

I swapped OH Squats for Reverse Lunge after two rounds because I couldn’t keep it stable.

5s x 10 ea

110 x 10F/10T/10B
110 x 10 1.5 reps


I wish I could give you some guidance hear man. Not that you need any. If it is simply a scar tissue type of thing than I would say you need to break that shit loose and get back a good range of motion and work through the pain. But it seems more than that to you and me both reading through your log. Going to the doctor is the right move even though modern day doctors (most of them anyway) seem more interested in farming your insurance company than fixing you.

I find it funny how you self diagnosed the bicep tendon and had to tell your doctor what was going on. My wife and I have done that with our doctors numerous times. With not only ourselves but our kids health.

The doctor told my son that lifting weights and squats would create problems for his knee pain. I had been reading the bro-vice that deep squats would improve knee health and followed the lifting community advice. He told me the other day his knee ROM has never been better or pain free since the issue developed.

My advice is dig into the lifting community information apply it to your situation and get it better. There are times you need a doctor and his knife but the body can heal a way around it sometimes that is better in the long run…


I have a confession! I have been planning to take my BEFORE pic on January 1st as stated earlier today. I fear that I will be submitting a bloated pic that is not going to be an accurate representation of my normal daily physique.

I’m currently making shredded chicken in the Instant Pot and Velveeta queso in the slow cooker. Dinner will be chicken nachos with a bed of Nacho Cheese Doritos as the base. I also have an ODell Brewing Co variety pack on the back porch (cowboy cold).

My New Year’s (and sometimes Super Bowl) tradition is to stay home with my wife. The only thing I miss about the social outings is the food. My solution is to make my own queso. Last year I even cooked some ribs in the Instant Pot for the Super Bowl. As long as I get queso I’m happy!


Happy New Year! :partying_face:

(in 72 minutes)


Happy 2019 and may the gains BEGIN!



Woke at 237.0 lbs and that was shocking after my salt binge last night. I managed to drink a decent amount of water before bed in an effort to diminish the bloat.

And a flashback to last year. I’m not sure if I’ve improved or declined…


Well, everyone is reflecting on 2018 and looking forward to 2019 so I thought I’d share some thoughts (as if I’m ever shy about that).

I haven’t looked at pics of myself for awhile. I just threw up last year’s progress through the T-ransformation for reference and I observed this: my legs and ass grew! That’s cool and all but it doesn’t really translate to a noticeable physique change. I guess the SGSS plan works but it’s lower body dominant.

I’ll have to keep that in mind this year. Perhaps I can shift my training focus and manage to add some size to my upper body. Throughout my entire training life I’ve emphasized legs and back over chest. I’ve always thought that everyone focuses on chest and arms so I wanted to be different. Those splits are easy (and enjoyable).

But after nearly two decades of training I think I’ll give in to the meat head style of training. I’m not sure how I’ll do it but I might adopt a bro split or something. It might even allow me to do more running/conditioning.


Happy New Year J, may this be one of tremendous health and success in all your good endeavors!


I think they are all about doing them a lot. Also not a lot of guys who are 6’4” 240 moving quickly for dozens of pull-ups. I find “WOD” conditioning comes super quickly if you do them regularly and rotate through a couple different types. My metcon is pretty bad right now, but would be back at 90% in a couple months especially if losing a couple pounds.


No training today because I’m feeling lazy. We went bowling with my mom’s family per our usual tradition. I missed out last year since I was on crutches. I bowled a 170 the first game and was on pace to break 200 in the second but we didn’t get to finish. I had a 157 in the 7th frame with a strike in the 8th & 9th (working on five in a row). I think my total if I’d thrown it in the gutter to finish would’ve been 187.



Woke at 235.4 lbs!

I tried this new diet yesterday.

Breakfast - handful of almonds around 10
Snack - casein shake around 1130
Lunch - pizza at the bowling alley (eaten steadily over two games)
Snack - cheese cake x 2
Dinner - 4 beers, 1 glass of wine
Late Snack - more pizza and a bit of chocolate

:joy: :joy: :joy:


Bro Split


Jog 0.25 mile, walk for a couple minutes

Fartlek 3 x 20 sec run / 20 sec walk
Rest 2:20
Repeat two more times for three total rounds

92 calories, 0.83 miles

135 x 5
225 x 5
275 x 3
315 x 3
This was a trial run. I didn’t feel any pain during the movement but the muscles around my hip started to tighten up and ache as soon as I started this movement. It’s the same feeling I get throughout the week. I guess deadlifts are still a no go.

135 x 3
155 x 3
175 x 3
185 x 3
195 x 3

CABLE ROW (pronated grip) 1.5 reps
160 x 12
160 x 8
Neutral grip caused my tendon to pop.

140 x 8F/8B/8T
140 x 8 (1.5 reps)

30 x 10 + 10 rear delt emphasis x 2 sets

50 x 35
50 x 15

I hit the one hour mark when I started cable rows. I need to find a way to pick up the pace. I want these workouts to be an hour or less.



Woke at 237.2 lbs.

I’ve decided that I’ll probably try the following split with conditioning added two to three days a week in the form of running (before I lift) or a complex/WOD at the end of the session.

Monday - legs so that I’m sore on my days off
Tuesday - shoulders/chest
Wednesday - vertical pulling
Thursday - chest/shoulders
Friday - horizontal pulling

Mon-Wed are pretty much set but the final two workouts could be a day or two later in the week. If I miss a workout then I’ll still do legs on Monday and then just pick up where I left off. I’d rather do legs on Wednesday but then I realized it would make me sore AF during my work week which is no Bueno.


Bro Split Chest

45 x 30
95 x 10
115 x 10, 9, 6 (1.5 reps)
Triceps just quit on these.

FACE Pulls (during Incline)
Black Band x 15 x 3

65 x 10, 7, 5

25 x 20
I didn’t reach failure but I realized it’s been a loooong time since I’ve done this much chest volume and I’m going to be hurting.

15 x 12, 10, 10
Slow eccentrics.

45 x 50

PLATE CRUNCH (with bar lol)
45 x 15, 15, 10

Well… I think this session is too short. Let me rephrase that. This session has the potential to be better. I just can’t do much for chest. I mean, once you reach failure on one exercise it’s pretty much over. 65s would not move on DB Bench but I didn’t feel the burn. Fly’s helped me find the MMC again but I was done. I’d planned on only doing chest but I felt that there was an opportunity to stimulate my delts again. Today would be a good day to add something like conditioning.

I’ll keep playing with this layout. I’ll probably take Thursdays off on the future so I can do my push workouts on Tues/Fri and pull workouts Wed/Sat.


The periods I’ve lifted chest/tris/delts as one session, the gym time flies by and o don’t feel like I’ve done much work, even if my muscles are fried. Since you felt the same, grouping those small muscles must not tax the whole body.

On the other hand, there’s merit to having a day that’s easily recoverable from. And as you said, conditioning would fit well here.


I did conditioning yesterday because it had been two days since I made myself breathe hard but it made the workout long. It apparently will fit well with the day instead.

I’ve also learned to do it before I lift. It’s really hard to breathe when you’re chest and shoulders are tired!