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crashingcraig
12-06-2003, 09:27 AM
Just started lifting again, and im already up to 186-188 range from 177. I wanna get up to atleast 210 by March or April and gain as much strenth as possible. Not really worried about BF %, i will cut starting in may depending on how im doing. My diet isnt that strict i consume everything i want but nothing is too high in sugar or too unhealthy for me. Supplement wise I take a weightgainer shake with creatine and glutamine after my workout, and i have about 3 protein shakes morning, bedtime and snack. My workout is as follows:

Monday-Chest and neck
Tuesday-back, traps and calves
Thursday-legs and shoulders
Friday-Arms

Abs are preformed whenever i need too or feel like doing them the exercises vary from week to week. No cardio yet but i might start doing some on wednesdays and saturdays. I wont workout again until monday. And i couldnt do arms on friday cause my school closed at 12:25 because of the snow but my leg and shoulders workout was badass on thursday.
Squats-135x20 185x12 135x20 ass to heels on these
SLDL-135x12 185x8
Leg Ext. -160x10
My legs are real skinny but defined i never use to lift with my legs until last week, huge mistake on my part. I can actually bench press more than i squat, but that will change very soon.

Dumbell press-50x12, 55x10,65x8
Cybex shoulder press-30 pounds per sidex12 then 10 with other grip
lat raise-20x8 15x8
front raise-20x7 15x9
Didnt use to do Direct shoulder work, but i did it over the summer and my shoulders got a whole lot bigger and chicks dig guys with huge ripped shoulders.

pruneman
12-06-2003, 09:45 AM
Welcome to WBB and good luck with your goals!

crashingcraig
12-08-2003, 02:39 PM
Chest today.

Incline BB Press- 135x10, 145x10,155x7,135x9
Incline DB press-60x6x3
Flat db press-65x5, 50x12
Flyes-35x8,35x6

I did some weighted stretches after my flye sets, after them my chest feels more pumped then ever.

Did some neck work on the 4 way neck machine.

Saint Patrick
12-08-2003, 02:42 PM
How tall are you?

crashingcraig
12-08-2003, 03:21 PM
Picture of me at about 175, after most of my summer football workouts. Our coach makes us do his lifting program which is horible and we did a tone of speed work i got my bodyfat % down to 6.9.


C:\Documents and Settings\craig\My Documents\My Pictures\old craig flex.PSF

crashingcraig
12-08-2003, 03:23 PM
6'1