Is the grammar better?

[getfit]

oh yeah, and post your workout!

[Chubrock]

Yea come on now Mitchy. Ya gotta give me some motivation before my workout tomorrow.

[getfit]

let me add to mitch's journal he's strong and determined! great job on the squats ;)

[Canadian Crippler]

http://www.wannabebigforums.com/showthread.php?t=70067

[getfit]

yes i saw that but i can add more to your journal no? ;)

[hulkinout]

Why nothing lately, bro? What's going on with you?

[Canadian Crippler]

Not updating at the moment.

[hulkinout]

Hope everything's ok.

[rookiebldr]

Everthing's ok, he's just being a pussy at the moment. ;) bend over Mitch. :whip:

[Shark]

You dumb beaver! Get in here and post something! Plus I thought you were going to take over my old journal... what happened to that. You know, old journals are not a dime a dozen. I may have to take it back and give it to someone more worthy. Maybe we should make that journal into the chasing girls journal or something where we can all post good stories. I hate to see it just float away into obscurity.

[Canadian Crippler]

Good God you guys don't let ANY of my threads die, EVER.

I'm going to address everything asked in both this thread and my pic thread:

1) I am working out, just not updating.
2) I have plans to cut my hair in a couple months. I say a couple months because I will think about it and cry every single night :p
3) I am lending Russow's journal to whomever claims it for the time being. I've had a BIG flare up of back acne, to the point where it's been diagnosed as "severe". This means I cannot, and thus have not tried anything in relation to females. I can't squat either. To make matters worst, the derm doesn't want to see me to prescribe Accutane until late January. I am not waiting that long, so I am going to call there office and act extremely depressed, sad, and maybe suicidal. Seriously though, all I have to do is come in, show him/her my back, get permission from my mom to use the meds, and get the prescription. It CANNOT take more than 10-15 minutes.

[Bohizzle]

go to another derm man, not all of them are that busy, granted most of them are, i'm sure somebody can fit u in.
Andrew, and now i will let it die. lol

[-TIM-]

Hey Crippler, sorry to hear about the skin issues. I've had them since your age and it sucks. But it will get better. Ask the doctor about Tetricyclene. It's a very inexpesive oral antibiotic that worked wonders for me. It also has a veeeery low risk of side effects. That with a light topical seemed to do the trick for me. Now I don't mind taking my shirt off around the honey's :thumbup:.

:hump:

[Canadian Crippler]

Tetracycline - Done, didn't work
Minocin - Done, didn't work
Enyc - Done, didn't work

The choice is short and obvious.

[Bohizzle]

around ur age mine was pretty bad (looking at newest pics, mine was significantly worse), and i tried clindomycin (sp?), stievamycin (sp?) and both did nothing. i wanted to try orals as i thought they might work better, but never got around to going back to the derm, as it generally got better... i'm now at the point that i still have scarring, and some new outbursts but i'm sure those will diminish as well as i age. Hopefully ur's gets better with time too if the accutane doesn't work (most say it works wonders, but i know one guy that it did nothing on). And also, although u've prolly already heard it, nobody will care if u have ur shirt off and u've got acne, it only actually hit me once i got to uni. in the dorms lots of guys had acne and nobody cared cuz it's just a fact of life for some people... lol wow that was a really homoerotic sounding post wasn't it lol. well hopefully it'll help ya out somehow or another.

Andrew

[-TIM-]

Tetracycline - Done, didn't work
Minocin - Done, didn't work
Enyc - Done, didn't work

The choice is short and obvious.
Sorry to hear that. Puberty is a bitch. It gets better though, hang in there.

[Guido]

This means I cannot, and thus have not tried anything in relation to females.OMG Get this man some Accutane! STAT!

[Canadian Crippler]

What's with all the sympathetic posts? I appreciate it, but I'm not really looking for any sympathy to be honest. Only reason I mentioned it is because people kept bumping all my threads asking how this was going and that was going.

[lilmase1153]

Buy some accutane overseas bro, I was on this site and thye had it for sale there. Granted it was a bit pricey but if you cant get it in Canuck land maybe you could give it a shot.. This is just a suggestion you will get no sympathy from me you rug muncher ;)

[Bohizzle]

What's with all the sympathetic posts? I appreciate it, but I'm not really looking for any sympathy to be honest. Only reason I mentioned it is because people kept bumping all my threads asking how this was going and that was going.
fine, bitch. :D

[Stackattack]

Hows it going mitch. I'm really really sorry about every thing man. You have my sympathies.

[Canadian Crippler]

Ok so whined for an appointment and got one for December 16. Still about a month away but it's better than Jan 20+.

Now stop posting in here :D

[lilmase1153]

Stop posting in where? here? like this whole forum?

Your mean :(

[getfit]

i posted shoot me ;)

[Canadian Crippler]

Since when are girls allowed to talk?

[getfit]

i'm not a girl mitch, i'm a woman ;)

[lilmase1153]

Oh yeah thats all woman... Now respect your elders mitch, Before I make Jeff go over there and I dont wanna know what he will do to you... Hes old and crazy :D

[Canadian Crippler]

Lol, last time he tried to steal my youth and I had to bring out the pepper spray.

[lilmase1153]

You SOB you got me that was hilarious and its now sigged....

[Sin]

mitch is slacking.

[Canadian Crippler]

Yeah... whatever you say Xianhan.

First things first. They say when you dig deep into your thoughts and heart you find unexpressionable feelings for certain women, unparalleled desires to accomplish something, or other extremely homosexual concepts of mind. I tried this search, for months, and all I found was the lust to get bigger, badder, and stronger. Funny how that works :cool: . If I could squat at the moment and Accutane wasn't going to F up my jounts I would update this finally. But that's not the case. Pics will come when I'm at 210 or so.

Ok, so for those of you who know Jeremy Goldberg, I got a pic of his gf. EWWWWWW

[Shark]

You know, while you're on the accutane you could really tone up with the pink weights.

[Guido]

Ok, so for those of you who know Jeremy Goldberg, I got a pic of his gf. EWWWWWWHa ha! She looks like my brother-in-law's girlfriend!

[galileo]

Xianhan?

[Canadian Crippler]

That's Sin's IRL name.

[galileo]

Weird.

[Canadian Crippler]

Yep.

[Canadian Crippler]

http://fitday.com/WebFit/PublicJournals.html?Owner=Shnoop&Year=2005&Month=10&Day=23

[Shark]

Nice eating crip. It's like a baby's arm holding an apple, big.

[MM]

That's a lot of ****ing food. I could do that if I didn't need to work, or if I could use glazed, iced doughnuts for 40% of my calories.

[Canadian Crippler]

So I got sent to my room by my mom at 9:00 PM last night until this morning with only 2 bottles of water and a hell lot of peanuts. I prob had like 2000 calories worth, but doubt I hit my caloric goal (no way to measure either). Bleah.

[getfit]

So I got sent to my room by my mom at 9:00 PM last night until this morning with only 2 bottles of water and a hell lot of peanuts. I prob had like 2000 calories worth, but doubt I hit my caloric goal (no way to measure either). Bleah.
what happened Mitch, were you punished? ;)

[Canadian Crippler]

:p

[TTT]

Damn, ain't that a bitch.

[Shark]

Hilarious. That's the problem with not being house trained. I keep telling you it would totally smooth things over with your family but no, you just don't want to listen.

[bschatz88]

Hahahah.....crippy crimes.

Do your parents call you crippy? Just wondering :)

[Canadian Crippler]

Of course.

[Shark]

Did you think I wasn't going to keep posting in here? No thread by Crip will ever die!

[Canadian Crippler]

I might to start this beast up a little later, as I'll be sneaking into the gym for about 4-6 months while on Accutane (mom is being gay) when I start it near the end of the month. As well as sneaking in supplement, hiding them in the closet, and taking them when no one is around. :D

Should call for some excellent journal material.

[Sidior]

do it

[Manveet]

http://fitday.com/WebFit/PublicJournals.html?Owner=Shnoop&Year=2005&Month=10&Day=23

Wow, that is a lot of carbs, nice work!!

I'm eating about 4600 cals at the moment, usually never go too much over 500g carbs.

[Canadian Crippler]

Somehow I've gone from 180-182 to 187-189 in the past 2 weeks. My diet has been loaded with fat. Recently my days have consisted of 8 cups 3.5% milk, 2 cups peanuts, 1 box KD, 6 chicken fingers, salami sandwich, and whatever mommy makes for dinner. Along with snacking on things like WW bread and Nutella as well.

Time to do FitDay again tommorow. I might stay with this extremely high fat diet. It worked for me before and it seems to be working now. I can safely the last time I was this lean I was a little over 170.

[Shark]

Fatty.

[Canadian Crippler]

Go home.

[Shark]

Pizza face. Oh, diss, moted!







Runs in fear of your outrageous hair.

[getfit]

Somehow I've gone from 180-182 to 187-189 in the past 2 weeks. My diet has been loaded with fat. Recently my days have consisted of 8 cups 3.5% milk, 2 cups peanuts, 1 box KD, 6 chicken fingers, salami sandwich, and whatever mommy makes for dinner. Along with snacking on things like WW bread and Nutella as well.

Time to do FitDay again tommorow. I might stay with this extremely high fat diet. It worked for me before and it seems to be working now. I can safely the last time I was this lean I was a little over 170.
excellent, try pb and nutella it's heaven :)

[M.J.H.]

Somehow I've gone from 180-182 to 187-189 in the past 2 weeks. My diet has been loaded with fat. Recently my days have consisted of 8 cups 3.5% milk, 2 cups peanuts, 1 box KD, 6 chicken fingers, salami sandwich, and whatever mommy makes for dinner. Along with snacking on things like WW bread and Nutella as well.
Damn, I would love to eat that all day. :)

[-TIM-]

I'd love to gain that much weight in two weeks.

Crippy...you suck, sucka!

[Canadian Crippler]

Russow: Man, my hair is looking so hot nowadays. I gotta get a pic up.

Sylvian: Argh... when you have 1-2 cups of peanuts a day, that taste of natty PB is just way to repetitive.

Venom: So do it sucka! :evillaugh

Tim Nissen: Well, I'd say a couple pounds were just from retaining extra food. I was 198 at one point and not much fatter, so I'd say that was just muscle memory acting up at this point. If I try that from here further on I'll become a big fatty.

[JSully]

Your goal is 230lbs by 1/28/06?

Better up your calorie intake to 10,000 cals/day.

[Canadian Crippler]

Your goal is 230lbs by 1/28/06?

Better up your calorie intake to 10,000 cals/day.Nah. I'll prob stop at 215-220 and cut. Doubt there will be much to cut though.

[Sin]

ewww. lil mitch had a horrible workout today.

[Hockey66]

Nah. I'll prob stop at 215-220 and cut. Doubt there will be much to cut though.

G04L 5T33L4R!

Even if you get as big as me, I'll always be stronger. :p

[JSully]

Nah. I'll prob stop at 215-220 and cut. Doubt there will be much to cut though.

190-215lbs in less than 2 months..

what kind of gear have you purchased?

You already eat 5,000+ cals/day and I don't recall you gaining 25lbs in the last 2 months.

You're doing great with your training and all, but you're talking about either gear gains or newb gains. Good luck! I hope you prove me wrong. Seriously.

Now post a ****ing workout.

[Canadian Crippler]

Ok, I guess I wasn't clear enough. The weight and date of that goal is no longer existant to me. Once I'm at 215-220, whenever that is, I plan to cut. I don't plan to be 215-220 by Jan. I'm hoping for more like March.

As for how much I'll need to cut, it's hard to say. If I can get up to 215-220 by March I'll probably be around the same BF% as I was when I was at 200 back in the summer. I can't imagine I'd need more than 2-3 months to lean out appropriately from there (if even).

I'll worry about it then though. Right now I'm about to puke from peanut overdose and I must sleep.

As for the workouts, well I'm sorting that gym mess with my mom right now. Not to mention I can't even squat because of my rabid backne. I'll prob have some up once she officially bans me from the gym, where getting to and from it with no ride and without her finding out becomes a daily adventure.

[JSully]

I see.

I'd like to see you at 220. Keep up the hardwork.

[Anthony]

Get some sandbags and workout in your driveway. There is a lot of stuff you can do until you can get back in the gym.

[Canadian Crippler]

It's winter dude..... can't do that. I don't think it will be too tough to get in the gym. My mom isn't home until 6:30 on 4 of the weeknights and 8:30 on the other.

So here's a side tri I took. My triceps absolutely blow, but this is still likely my 3rd best pose (after rear lat and rear double bi). I did some photochopping with contrast, levels, blurring etc. in PS just to hone my skills a bit. Came out pretty cool, check the av for the result.

http://img524.imageshack.us/img524/2300/sidetri0ol.jpg


Oh, and weak points I'll be emphasizing on this bulk are arms and chest. No, that doesn't mean they get more volume than back, shoulders, hams and quads. It means I do them first and with the most energy. When I joined up here when I was real real skinny I became obsessed with the whole anti-curl jockey, more pull than push influence on this site. As a result my curl-jockey muscles are behind now.

[getfit]

nice mitch :)

my arms look very similar to yours :p

[Canadian Crippler]

My arms are just so far behind at this point it's unbelievable. Granted, they definitely hold less fat than any of my other body parts, but still.

And thanks. I think they actually look quite decent in this shot... but this shot only.

[getfit]

they look good mitch

[Anthony]

You live in Toronto, you don't know what the **** winter is! :p

Pic looks good, but I think you'd be 160ish without that huge fro!

[-TIM-]

nice mitch :)

my arms look very similar to yours :pYes, Mitch has the arms of a woman.

:)

[Canadian Crippler]

Lol, it's true. I need to fix it!

[briancurran01]

pic looking good Mitch. You have come a long way from when you started

[Shark]

Are you kidding me with that hair!?! You've ruined women for me. I can never go back now that I have seen you in all your glory.

[rookiebldr]

188 and still ****ing lean. Delts do look good. I wouldn't fret too much, that chest will come along eventually and those arms are bound to grow too.

[Manveet]

looking very, very good man.

The arms look fine, you're delts are definitely a strong point.

Chest is also starting to come along nicely.

I wish I were as lean as you right now:cry:

[ILL_Mitch]

Uuuuuuur Jaaaaked

[Guido]

Dude. You're arms actually look pretty big in that picture. Why is it that even though mine are 16", they look small to me? Is it something aboiut looking at yourself in the mirror that makes you appear smaller in your mind that you do to other people.

[Canadian Crippler]

Thanks guys.

Guido, your arms are very proportionate to your physique. In all the pics I've seen of you they look proper. Definitely a mental thing more than anything.

My arms look very out of place on any pose beside this one and the side chest. They aren't even 15", lol.

[Sin]

keep getting bigger mitch. "go to garnet"

[Sidior]

great pic..... using ps really helped the avatar out as well

[Bohizzle]

In that picture, it looks like ur arms are in proportion, and your chest is lagging. Might just be the pic though. Looking good either way.

Andrew

[Focused70]

Lighting is horrible (hah), but I'd say your delts are un-fricking-believable. Not that curl jockey muscles aren't nice but I'd take delts over arms any day.

Oh, to be 18 again. (I think you're 18, can't remember anymore. Damn senility.)

Stash

[Canadian Crippler]

Thanks Dave.

Sidior, yep as I stated my arms look fine in that pose. They are, however, under 15" in measurement. Which doesn't match a ~44" chest/back or ~25" legs (not that those are impressive either, but surely much larger than most people with under 14.x" arms).

Stasheroo, thanks. Lighting is average, not bad not superb. I'm 16 btw, 17 in a month and a bit. And I agree with you, my delts are definitely my strongest point along with back. Most of my shoulder work is going to be rear-delts and traps for now, as my anteriors and laterals seem to be a bit ahead.

[TTT]

Pic looks pretty decent to me. Good luck with the bulk.

[Shark]

Where you at fool? I deadlifted big for you today!

[Canadian Crippler]

Sucka, you know how I roll.

[Shark]

Bump, everyone post things here to bug Crip!

[getfit]

things

[Matt04]

lol, things^^^

[Sidior]

bumpness...your jacked

[Guido]

In that picture, it looks like ur arms are in proportion, and your chest is lagging. Might just be the pic though. Looking good either way.

AndrewAwww geez man! You're going to give the poor boy a complex!


I'm 16 btw, 17 in a month and a bit.
Oh, Crippy. You'll ALWAYS be 15 to me, young whippersnapper. :nod:

[Stackattack]

And he'll always a bitch to me.... Even though he's bigger than me.

[f=ma]

your arms look fine in that pic man.. very proportional imo. funny how they got that way since you never workout (or at least never post about it) haha

[Canadian Crippler]

I found out I've been doing t-bars wrong this whole time. I've been waaaay to close to the centre of the bar, making my working weight a ****ty 115. So I fixed that and I'm higher up near the plates, using 160 now for 6 as the last set. I'll go for 4plates x 6 in a week or two.

[cphafner]

pic looks good to me. You (and your arms) could look much bigger with some posing work.

[Canadian Crippler]

Well, not like I'm going to compete in the near future anyways. As long as I take all my shots with the same angles (to guage progress) I'm happy.

[getfit]

I found out I've been doing t-bars wrong this whole time. I've been waaaay to close to the centre of the bar, making my working weight a ****ty 115. So I fixed that and I'm higher up near the plates, using 160 now for 6 as the last set. I'll go for 4plates x 6 in a week or two.
how you liking them mitch?

[Canadian Crippler]

I think my form could be better, else I like them a lot.

And for those of you thinking I fell into the recent WBB trend (t-bar rows or 5x5), I was doing these many months before Anthony's journal. ;)

[Shark]

Liar. You just started. You're such a poser.

[getfit]

I think my form could be better, else I like them a lot.

And for those of you thinking I fell into the recent WBB trend (t-bar rows or 5x5), I was doing these many months before Anthony's journal. ;)
nothing wrong with following a trend, especially if it works, and you see results

[Canadian Crippler]

Alright, so on my 7th day of Accutane.

My lower back KILLS from Squats and SLDL, and I went light too. Looks like I'll need to experiment with MicroLactin. If it doesn't help then leg presses, various leg curls, and kunges will become the meat of my lower sessions.

What else... face is red. Can barely open my mouth from dryness. Lips are all cut up and bleeding. And I'm one moody mother ****er.

Hoorah for Accutane!

[Shark]

Stick with it son, you'll get through this and come up even more sexy, most likely with even worse hair if you don't cut that **** off.

[Canadian Crippler]

I took these just for you, hotstuff.

http://img461.imageshack.us/my.php?image=17dt2.jpg
http://img461.imageshack.us/my.php?image=22mo.jpg

[Shark]

Oh christ! What the hell are you thinking? We can no longer be internet forum friends.

[Canadian Crippler]

I really hope the pinkish red lighting along with the flowered bedsheets and small white puppy really highlighted my transvestile qualities. The ones I know you like.

[brickt.]

Lol.

[pinky8713]

I'm sorry man but you officially scare me.

[Canadian Crippler]

I'm that big huh? ;)

[pinky8713]

Haha that was actually funny

[TTT]

Nice mood lighting :D

Happy Hanukkah!

[getfit]

Happy Holidays Mitch, hope you enjoyed

[Shark]

Bump. Post a workout fool.

[Canadian Crippler]

If you insist...


Incline BB Bench
10x135
10x135
10x135

Machine Flye
Ouchx125

Pullups
8xBW
8xBW
8xBW
6xBW

Dips
12xBW
12xBW
10xBW

Incline Rear-Delt Flies
12x25s
12x25s
12x25s

Tricep Pressdowns:
12x75
12x75
12x75

DB Curls
12x35s
10x35s
8x40s


Overall: My shoulders and lower back keep saying "no". I'm just responding with "light". So far, so good.

[Canadian Crippler]

That's a summary of how basically every single upper body workout will go for the next month. Then I re-evaluate. If joints still feel sloppy, then it will be like this until I get off Accutane. I tried like half a dozen other exercises as well, none of which were friendly to my situation. Looks like I'll be sticking with pullups as the only real back exercise, as all rows are murking me. It's ok though, my chest and arms need emphasis anyways.

[-TIM-]

Nice workout Crippy.

That Accutane is probably going to mess with you for a while. I'll be curious to see how it works out for you.

[Guido]

DUDE. Those pics are scary. You remind me of Samson on Meth.

[Canadian Crippler]

Thanks Tim. It'll be hell but I'll be happy once I get through all this.

LMAO Guido, that is quoted my friend.

[ryuage]

Alright, so on my 7th day of Accutane.

My lower back KILLS from Squats and SLDL, and I went light too. Looks like I'll need to experiment with MicroLactin. If it doesn't help then leg presses, various leg curls, and kunges will become the meat of my lower sessions.



so whats a kunge anyway

[WBBIRL]

Wait... a acne medicine is screwing with your lower body strength??????????

[Canadian Crippler]

No, joints. I'm not going heavy as to not aggrevate it.

[-TIM-]

Thanks Tim. It'll be hell but I'll be happy once I get through all this.Now isn't Accutane a one time deal? I've heard it's supposed to do away with acne for good. Which seems like an odd concept.

[Canadian Crippler]

Usually it rids it for good, but some people have needed a shorter 2nd cycle a couple years down the road. A very few amount of people are non respondants.

As for how it rids it for good?

"Isotretinoin (Accutane) is a medicine that revolutionized the treatment of acne. Accutane belongs to the family of medicines called retinoids, which are similar to vitamin A. Accutane, like other retinoids, works by altering DNA transcription. This affect decreases the size and output of sebaceous glands. It also makes the cells that are sloughed off into the sebaceous glands less sticky, and therefore less able to form blackheads and whiteheads (comedones). It also reduces the number of bacteria in the sebaceous gland and on the skin surface."

Basically, even if my cycle is over and I do get a few pimples here and there, they could now easily be treated by over the counter topicals.

[-TIM-]

Well I imagine if a person only has a few pimples here and there after Accutane, then that's a big improvement. Doctor's seem to use it as a last resort for those that have severe acne, or so I've heard.

[brickt.]

Is Accutane the drug that dries you out into a crackling mass of torn skin and endless, bloody, weeping? If so, good luck man, my friend had to use it and while his skin did get better, he looked messed up in the process.

[Canadian Crippler]

That's it :p

[Shark]

I have some close relatives who did acutane, they never break out, ever. It's some serious stuff.

[Canadian Crippler]

Ok, so here's what legs will basically look like for the next month minimum, likely ~4 months.


Leg Press
12 x 1pps
12 x 2pps
12 x 3pps
12 x 4pps

DB Lunges
15:15 x 40s
15:15 x 40s

Lying Leg Curls
12 x 80
12 x 80

Seated Leg Curls
12 x 135
12 x 135

Calf Raises
12 x 2p
12 x 2p

[Canadian Crippler]

Might go heavier on the lunges and seated leg curls, however the leg press and lying leg curls seem to be bothering me a bit so keeping those very very light.

[getfit]

have a great new year Mitch :)

[Canadian Crippler]

Points:

• Lower body is ~50% of your muscle groups, thus should be ~50% of your exercises

• Quads, hamstrings, back and chest are larger muscle groups than biceps, triceps, delts and calves. Thus they should have more sets than the latter, smaller muscle groups.

• ”Compound movement” means what it says: compound. When you are doing a bench press, keep in mind this isn’t a “chest” exercise but rather a “chest, triceps and shoulder” exercise.

• Stick to the main compound movements as the meat of your programs, and add in SOME isolation stuff at the end of the workouts. You shouldn't have any workouts that are based around isolation movements.

• Keep volume low and frequency high. There is no need to be going to the gym 5x a week, 30 sets each time, hitting a different muscle group. Most people here head in 3x - 4x a week, 10-16 sets, hitting variations of the main compounds at least 2x a week.

• You must increase the weight being lifted over time to make gains in both size and strength. This is called progressive overload.

• There is no need to go to failure on each set. Many people simply work up to 1 heavy set to failure, or do all the sets a couple reps shy of failure.


Compound Movements:

These should be the meat of your program, if not your whole program.

• Bench Presses (flat, incline, decline) – Pectorals, Anterior Delts, Triceps

• Pull ups/Chin ups – Back, Biceps, Forearms, Abs

• Rows – Back, Traps Biceps, Forearms, Erectors

• Dips – Chest, Triceps, Abs

• Overhead Press (military, seated, Arnolds) – Anterior Deltoid, Medial Deltoids, Triceps, Pectorals

• Squats (front, back, overhead, zercher) – Quadriceps, Hamstrings, Gluteus, Erectors, Abs

• Dead lifts (Romanian, stiff-legged, conventional, sumo) – Erectors, Hamstrings, Gluteus, Traps, Quads, Abs

• Lunges – Quadriceps, Gluteus, Hamstrings

• Hack Squats / Leg Presses – Quadriceps, Hamstrings, Gluteus


Isolation Movements:

IF you are going to use isolation movements, keep it to only 1 exercise, 2-3 sets, and higher rep (8-12). These are the ones I recommend for each given muscle group (I however do not recommend you use an isolation movement for each given muscle group):

• Abs - Crunches / Leg Raises

• Biceps – DB Hammer Curls

• Triceps - Press downs

• Deltoids - Lateral Raises (side or bent over)

• Chest – Cable Flies

• Traps – Shrugs

• Erectors – Back Extensions

• Quads – Leg Extensions

• Hamstrings – Lying Leg Curls

• Calves – Seated Calf Raises


Routines:

There are many routines out there that will get you big, strong, or big AND strong. They include (using m/t/w/t/f/s/s format):


Upper / Lower / Rest / Upper / Lower / Rest / Rest

Full Body / Rest / Full Body / Rest / Full Body / Rest / Rest

Chest & Back / Rest / Legs / Rest / Shoulder & Arms / Rest / Rest

Chest & (triceps or biceps) / Rest / Legs / Rest / Back & (triceps or biceps) / Rest / Rest


5x5

This is a set/rep that I am quite fond of. Basically, you choose a weight and perform 5 sets of 5 reps with it. This means you must select the weight wisely, as you don’t want to get 5 reps the first set but only get 4 the second set. Start off with ~80% of your regular 5 rep max and perform the 5x5. Increase weekly from there. I suggest not going too close to failure the first 2 weeks, in order to get your body accustomed to this sort of routine. This routine is a very compound movement based routine, so I recommend no or very few isolation movements (perform them as outlined in isolation section, not 5x5). An example for a full body 5x5 routine would be:

• Monday - Squat, Flat BB Bench, BB Rowing [ isolation: DB Curl ]

• Wednesday - Squat (70% of Mon), Dead lifts, Dips [ isolation: Weighted Crunches ]

• Friday - Squat, SLDL, Pull-ups, Standing Military [ isolation: Bent over Lateral Raise ]


Conventional Upper/Lower

Here’s another split, done with a mixed rep range and more isolation movements. This is sort of on the other side of the spectrum, as this is the most isolation movements I would ever recommend adding to a program. Use 4-8 reps for the compound movements and 8-12 reps for the isolation movements. Notice the compounds are still the MEAT of the program. The program has push emphasis and pull emphasis days for upper body. Push exercises involve moving the weight away from the body, while pull exercises involve moving the weight towards the body. Bench Press, Dips, and Squats are push exercises. Rows, Dead lifts and Chin-ups are pulling exercises. On the emphasis day, the opposing motion is simply maintained (isolation movement). I will italicize these for recognition.


Monday – Upper (push emphasis)

• Flat BB Press – 3 sets
• Incline DB Press – 2 sets
• Dips – 2 sets
• Lat Pull down – 3 sets
• Seated Hammer Curls – 3 sets
• Bent over Lateral Raises – 3 sets


Tuesday – Lower

• Dead lift – 3 sets
• Leg Press – 3 sets
• Hamstring Curls – 3 sets
• Calf Raise -3 sets
• Incline Leg Raises – 3 sets


Thursday – Upper (pull emphasis)

• Pull-ups – 3 sets
• Barbell Row – 3 sets
• Arnold Press – 3 sets
• Shrugs – 2 sets
• Machine Chest Flies – 3 sets
• Triceps Pushdowns – 3 sets


Friday - Lower

• Squats – 3 sets
• SLDL – 3 sets
• Lunges – 3 sets
• Calf Raise – 3 sets
• Decline Crunches -3 sets

[Canadian Crippler]

Since my friends don't stop bothering me about the secrets to getting huge, I whipped that up for them. Simple, vague, possibly somewhat incorrect... but it'll do the job.

[Shark]

good info bro, maybe post over in the lifting forum

[Canadian Crippler]

Yeah, not bad for some punk 16 year old Canadian huh? ;)

I might post it in bodybuilding but I'll need to refine it first. There's some crap in there that needs changing and some things than need more detail, but considering who I'm sending this to I didn't care to spend more time on it.

[Clifford Gillmore]

Merry new year, you crazy canuck.

[brickt.]

Stickify CC's post, it would help the newcomers.

[Canadian Crippler]

Yeah, so lower back is still being gay. Still can't do any rowing, squats or deads. Barbell and DB presses as well are out of the question, so I'm sticking with seated stuff (machine/cables). I can most likely get away with doing the presses but definitely do not want to risk it (as I do feel some strain).

With that said, Accutane is going fine. Face is ALWAYS dry, and I had a decent initial breakout. My lips are still bleeding and cracking. From this perspective it's no where close to what I was expecting, so that's a good thing. However I did not expect to have these problems lifting.

Weight: 185. Seems like I'm doing a slight slight recomposition here. I'm starting to get an influx of veins on the backside of my hand, and whenever I do any activities with my forearms striations are visible. So overall not so bad.

[Clifford Gillmore]

Hopefully everything comes up roses, eh?

[Canadian Crippler]

Hopefully.

Couple of shots here. Good lighting. 2nd one is off obviously, but I like the vein it showed in the delt and forearm development too.

[Guido]

Wow, I didn't realize you were cutting now. 185? (I'm at 198 still) You were 200 not all that long ago. Arms looking good, though.

[Stackattack]

Nice post earlier and nice pics girly haired man. Looking jacked and lean. Where do you estimate your BF to be. 10-12ish?

[Sin]

ur jacked. go to the gym.

[Canadian Crippler]

Guido: I went down to 181, now I'm trying to get up to maybe 195-200 by the time my Accutane cycle is up (mid April). It's not much gain but I should put on very small amounts of fat that way. Don't want to cut at all in the summer but don't want to come in fat either. If you missed it, I also can barely lift at all so I'm not getting the same stimulation as I was before.

Stacky: Hmm, I'm not really sure. My arms hold very little fat but I wouldn't say that I am overall in that range.

[Sin]

^u can still c ur entire 6 pack so ur definately no more than 12%.. but u tend to store fat in ur legs while keeping the rest of ur body incredibly lean.

[Clifford Gillmore]

Lookin' jacked man, all these veins and muscles n' stuff. :P

[dw06wu]

great bi shots, you've really come a long way.

[Canadian Crippler]

Sin:
I wouldn't say "incredibly", but yeah for sure.

Risk:
Lol, is jacked now code for skinny? Thanks though. Arms and chest still really need a push to catch up to my delts and back (and waist :()

dw06:
Thanks man, and still a long way to go!

[brickt.]

Risk:
Lol, is jacked now code for skinny? Thanks though. Arms and chest still really need a push to catch up to my delts and back (and waist :()


You gettin' a gut dere fatty? ;) Seriuosly, looking jacked.

[Canadian Crippler]

Ok, so 1 month of Accutane is up.

The best part:
Nothing.

The worst part:
Feeling itchy all over every single time I try to sleep



Lifting is poop too, but it's there. Can't do more than 2 or 3 exercises for legs :( and they're pussy ones at that.

Tried hang power snatches today, those were quite fun. Got up to 110 for a pretty easy single.

[Guido]

You's is crazy is what you's is.

[Built]

Happy birthday, big guy!

[Mad Max]

Regarding the acne problem, have you tried Duac gel? It's pretty new and works well for me. Excellent progress by the way.

[Clifford Gillmore]

Nice work on the snatches! I'll have to give them a go today, as well as some clean and jerks in prep for the commonwealth games :p

[brickt.]

I've always thought the clean and jerk would make more sense if were called the jerk and clean. :hump: :)

[Canadian Crippler]

Your mother would be a master of that movement. :p

+45 for 7 on chins is the only thing worth noting right now. Everything else is still teh weak.

[Guido]

Your parents must be pro-choice. Too bad they made the wrong one...


;)

[getfit]

Your mother would be a master of that movement. :p

+45 for 7 on chins is the only thing worth noting right now. Everything else is still teh weak.
awesome ;)

[cphafner]

strong chins, happy bday.

[Kiaran]

Nice work on the chins, man. Also, outstanding job on all the progress you've made in the recent months. You definitely know what it takes, bro :)

[Canadian Crippler]

What progress? I'm being honest here lol. I'm as weak now as I was in July of last year, except in upper body pulling exercises.

[Clifford Gillmore]

Gah! I hate humble people!

[Canadian Crippler]

28 pullups in 5 minutes. That's 5.6 pullups per minute. It's a lot easier when doing it for time, having broken sets and all. Not too bad, I did want 30 though.

I also did flat dumbell press 70s for 2 sets of 12 and leg press 6pps x 10. My joints are feeling a hell lot better, might be ready to lift normally soon enough!

http://wannabebigforums.com/showthread.php?t=74220&page=2 explains my disappointment with my chin station setup.

[TTT]

Nice upper body pulling exercise progress.

[Sidior]

great news man

[lilmase1153]

Dude I needs pics of the hair man, I bet that **** is all pimped.. Oh nice progress with pull ups and bench and your joints...

[Sin]

SPAMMIN UP LIL MITCH"S JOURNAL


go to the gym.

[Canadian Crippler]

Fast forward to today:

8 x 80s DB Flat Press and 6 x BW+55 Weighted Chins

Not bad at all for my first time going heavy on any press in awhile. I should be back to 90s in a couple of weeks. Going for +65 on chins next week.

[pinky8713]

Very, very nice bro. It's good to see you pushin' around heavier weights again.

[KevinStarke]

Great dumbell benching man.

[Canadian Crippler]

Squats wen't well today! Lower back was feeling tight after the sets, but it went away very fast. SLDLs were still a no-no. I got 225 for 6. Ok, so it sucks. But I haven't done a back squat in like 3 months. So not too bad, should be back up soon.

[Guido]

This new format is weird. All our sigs look tiny while our names are huge. What's up with that?

[KevinStarke]

Lookin good for having taken so much time off man, keep at it.

[Meat_Head]

Impressive strength crip! How much are you squatting? I can't find a leg workout for the last couple pages of your journal...

[Guido]

Impressive strength crip! How much are you squatting? I can't find a leg workout for the last couple pages of your journal...I believe that's because he's had to take time off from the squats, etc. because of pain caused by the accutane. Am I right, Crippy? At any rate, now that the bacne's clearing up, WILL you be posting some more leg stuff?

[Canadian Crippler]

Where I have posted upper body stuff? Look back at my last post, I did squats finally.

I do upper/lower 2x a week.

[Meat_Head]

Whoa don't know how I missed that! Oh well, keep up the good work.

[Sin]

SPAMMIN LIL MITCH"S JOURNAL

this beast has amazing delts.

[Sidior]

SPAMMIN LIL MITCH"S JOURNAL

this beast has amazing delts.

but no more hair...so who really cares?

[Sin]

^ heh, everyone knows about his hair already- yes it was his trademark...



btw uh... i just popped in here to compliment ur achievementsssss
and also to SPAM UP LIL MITCH"S JOURNAL YEAAAAHHH!!!!
ur jacked go to the gym.

[Canadian Crippler]

Yeah... I'm buzzing the hair soon enough.

Feb 7/05

Flat DB Press
*warmup*
4 x 90s :(
10 x 70s

Pullups
39 in 10 mins :( :(

Overhead Smith Press
8 x 1pps
6 x 1pps

Face Pulls
12 x 60
12 x 75

Tricep Pressdowns
12 x 75
15 x 65
15 x 60

Seated DB Curls
11 x 35s
11 x 35s


Overall:
Wow, very weak. I took Xpand before the workout and it was freakin' nasty. Not happy with one thing from this session, weak all around. The pullups especially, I wanted mid 40s. I know I suck at these (chins are just so much easier) but I didn't think I wouldn't break 40. I dunno if the grossness of Xpand or the somewhat painful pump it gave played a role in this. Either way, it was a sample. Tommorow is legs, squats depending if there's a zit there or not (at the moment no, but on Accutane they come and go within the hour). I guess I shouldn't be too unhappy, I haven't trained with compounds or even heavy for a couple months, second session back.

Need some structure here as well. The workouts are kinda random right now and a lot of gay isolation. Dips still hurt my shoulder though and rows/deads aren't do-able either.

[Beholder]

Why havent you been doing rows/deas for a while? did you tweak your lower back?

[Canadian Crippler]

...Sorta. Too long to explain, but yes the problem is lower back pains.

[Chubrock]

Good workout Crip. Good to see you pushing yourself chins wise. Pretty good strength overall bro.

[Beholder]

See thats my problem, my lower back tweaks easy....like after doing 2 sessions of deadlifts it feels like there is a knot or something when I bend over. The only way I can get rid of it is by not doing htem for a while, I am gonna try and stretching it every day, but....I dunno :x

[Meat_Head]

Spend some time everyday working on hamstring and hip flexor flexibility, it'll help your back massively. I used to get lowerback problems after rows, deadlifts, and squats until I realized how tight my posterior chain was. Some great stretches are at:

http://www.t-nation.com/findArticle.do?article=05-085-training

[Beholder]

Thanks alot for that man, I know my posterior chain is tizzight, I spend alot of time in a comptuer chair(When I am not at work) :x...and bad posture

[Meat_Head]

Thanks alot for that man, I know my posterior chain is tizzight, I spend alot of time in a comptuer chair(When I am not at work) :x...and bad posture

That's a recipe for back disaster! Scoot your chair as close to the computer/keyboard as you can comfortably, and keep your shoulder blades back. Also take a break every now and then to stand up, walk around, or at least do some quick posterior chain stretches.

[Anthony]

I'm surprised you didn't break 40 now that you don't have 40lbs of hair weighing you down. Either way, good work!

[Canadian Crippler]

Thanks for the stretching link dude, I'll be trying that out.

Yeah, Antonio, my diet has been on track the last few days so I'm probably up a lot in water weight and such. Dunno if that's it but w/e. I did 29 in 5 mins so theres no way I should have gotten 39 in 10, lol.

[KevinStarke]

Solid workout man, no biggie on not hittin 40 it happens man.

[lilmase1153]

it would take 39 hours for me to hit 40 sooo dont feel too bad.. and I weigh less than you :(



hey did you save your hair? cause umm when I shaved mine I saved it not all of it just most of it.. it was just sooooo sad to see my hair go

[Canadian Crippler]

You're a weird guy Mason :p

Alright, so got some bad news. I ain't squatting till I'm done with Acctuane. MAN was I looking forward to trying out some 275 today. I've decided it's not worth the risk of creating anymore permanent scar tissue on the back. I'll be doing deads if they don't bother the LB.

[KevinStarke]

Better safe than sorry man.

Thats kinda creepy Mase...

[lilmase1153]

Ok ok i know it is kinda weird but you know you can use it for all sorts of stuff like funny mustaches and maybe a wig?

Honestly I saved most of it so I could donate it to locks of love but than I found out it had to be 10 inches long and I couldnt do it... since mine was only around 7 inches... this is the honest reason why guys im not that creepy but I am pretty darned weird

[KevinStarke]

haha my brother cut 13 inches off and gave it to locks of love, f*ckin hippy.

[Canadian Crippler]

Hmm. If 10" is the minimum requirement, I'll only be accepted in cocks of love.

[lilmase1153]

LMAO oh god you canadians and your silly sense of humor..

I may only be 5'2 but I put whales to shame :D

[Canadian Crippler]

Feb 8/05


warmup: 5 mins rower @ 2:55/500m pace

Deadlifts
10 x 135
5 x 225
3 x 275
1 x 295
5 x 295
3 x 225

DB Lunges
10:10 x 70s (and we're done, read comments)

Single Leg Lying Leg Curls
12:12 x 50
10:10 x 50

BB Shrugs
12 x 135
10 x 225


Overall:
Deads went very well. All the reps went up fast and my lower back feels fine. Some tightness post-set but again, just tightness that went away. Can't complain with 5 x 295 first time back with lots of room to spare :).

I REALLY ****ed up my right leg on the DB Lunges. These mofos are so unstable, I kind of stepped a bit too far to the left when lunging forward with the right leg and it felt a bit awkward. A couple mins after that set and BW lunges were feeling too tight. Hurts a bit when I walk on it now :(. We'll see tommorow.

[Chubrock]

Good deads Mitch. Still pullin more than me I see.

[Canadian Crippler]

And first time doing deads in 1.5 months :p

[Chubrock]

Yea yea yea. When ya learn to chin come get me haha.

[KevinStarke]

Awesome deads for just commin back man.

[Canadian Crippler]

Yea yea yea. When ya learn to chin come get me haha.I did BW+55 for 6, and I'm heavier. Smartass :p

Thanks Kev! Man you look jacked in your profile pic

[KevinStarke]

Thanks dude its the cell-tech, totally roxxors

[Canadian Crippler]

I heard if you stack it with Nitrotech you increase your net testosterone production by 333%!

[KevinStarke]

dude im already on it and i've never felt more l33t.

[Guido]

Hellz yeah. Nice job for not having done deads in for-eeeeeeeevvvvv-er.

Crippy, now that you have no hair, you should take off my sig. Doesn't really make sense anymore. :(

[Sin]

SPAM TIME:
EWWwwwwwWWwwWwwwWWwww

Mitch TEMPED out on going to the gym today.

but he's jacked nevertheless.

[Sidior]

glad to see you doing deads again, now get that over 3pps again foo!

[Zearoth]

SPAM TIME:
EWWwwwwwWWwwWwwwWWwww

Mitch TEMPED out on going to the gym today.

but he's jacked nevertheless.

Stfu, please.

Anyways.... Eyy, Crip!

Good to see that you're posting your sessions again. So when's that cut going to happen?

[Canadian Crippler]

Hey, z-f0! Good to see you back buddy!

No cut.

[Zearoth]

Hey, z-f0! Good to see you back buddy!

No cut.

THat's a shame. You could use one.

[Canadian Crippler]

Yeah, when you get down to 140 I'll need to drop a couple to even out with you.

[Sin]

Stfu, please.

Anyways.... Eyy, Crip!

Good to see that you're posting your sessions again. So when's that cut going to happen?

eww asskisser.

[Canadian Crippler]

I've been overtraining. I went for a session today and I couldn't even get up the 70s on incline, my shoulders were so shot and sore. My bi's too. I gotta do less volume, the session isn't even worth noting. I'll take off again on Monday.

[YoBrickWall]

hey bud thanks for oisting the pics in my journal

YBW

[Canadian Crippler]

Alright, so my buddy invited this chick to his party because he liked her. She knew this, yet ended up making out with two different guys that night. She had me blocked so I pretended I needed help getting back my ex-gf.... then I let her have it. Called her a heartless slut. She goes BALLISTIC:

!Mitch - im a dope legpresser says:
by the way.. I really could care less about your advice. I just wanted you to know that you're a heartless slut thats dog ugly and my buddy deserves infinitely better than you. =)

tes thanks everyone for beatstock says:
you ****ing whore. this is what i get for trying to believe there was an ounce of humanity in you. i hate you. i loath you. i hope you suffer because of your girlfriend. i hope you get another one and she makes you suffer again. i wish that you will amount to nothing. you probably will anyway. i am always targetted but i know who i am and thats more than you will ever be able to say about yourself. if i ever meet you, i will hurt you. i will sue you if you even think about touching me back. i hate you so much

tes thanks everyone for beatstock says:
and youll probably copy that to mitch [ILL_Mitch], knowing you

tes thanks everyone for beatstock says:
as your girlfriend was right

tes thanks everyone for beatstock says:
youre just too stupid to really understand anything

tes thanks everyone for beatstock says:
she deserves so much better than you

tes thanks everyone for beatstock says:
and you say what i did on sunday will inflict guilt upon me

tes thanks everyone for beatstock says:
however if i see no reason why its bad

tes thanks everyone for beatstock says:
theres no guilt

tes thanks everyone for beatstock says:
and yes im a heartless bitch

tes thanks everyone for beatstock says:
but im completely fine with that

tes thanks everyone for beatstock says:
because i know im above scum like you. bcuz i dont spout this for fun. because i am doing this because of you.

tes thanks everyone for beatstock says:
you insecure piece of crap

tes thanks everyone for beatstock says:
you have to insult me to make yourself feel better

tes thanks everyone for beatstock says:
you thrive on the pain of other ppl to black out your own crap

tes thanks everyone for beatstock says:
you are low. you are the lowest of the low. you feed on other peoples misery

tes thanks everyone for beatstock says:
when you die, know that youve accomplished nothing. all the money, fame and women in the world cant buy decency

!Mitch - im a dope legpresser says:
..............................HAHAHAHAHAHAHAHAHA!!!!!!! OH MAAAN!!!! You are ****ing insane lady!!!

tes thanks everyone for beatstock says:
and there you go again

!Mitch - im a dope legpresser says:
Would you like a tampon with that?

tes thanks everyone for beatstock says:
as you dont have the mind to understand half of what im saying, you try and cover it up with what is supposed to be wit

!Mitch - im a dope legpresser says:
How much cheese would you like with that whine?

[brickt.]

HAHA LOL. You got enough hate for all 9 circles of Hell.

[mrelwooddowd]

Holy crap!

What's her number? I needs me a crazy woman. Is she legal?

[Meat_Head]

Bahaha I like the last comment

[WBBIRL]

Shes nuttier then a squirl **** sandwich. Damn man why are some wemon just so demonic and evil.. its like you wana get a stake and mallet and an erection at the same time.

[Bohizzle]

That is fantastic, u should start sending her e-love letters, she'll go even more crazy lol.

Andrew

[Hockey66]

Send her a picture of you flexing your ass. Gl00t striations!

[Sin]

haha, she went on forever for nothing rofffflll

one quote for all this:
"we coulda been together, we coulda had something special, but you went craaaazzaaay ass bitttcch" -Caaaahhtarrr (rush hour 2)

[ILL_Mitch]

LOLOLOLOL!!!

I spoke to her again today, and guess what everyone?!

More comedy ensues:

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:10:45 PM)
tes man

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:10:49 PM)
u need to chizzle out

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:10:52 PM)
can I ask you something?

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:11:09 PM)
is this whole thing about u getting so mad over me and my buddy and stuff like an act ?

tes i think i might have ink up my nose says: (8:11:31 PM)
i dont like you. is that an act?

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:13:24 PM)
lol

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:13:26 PM)
ur so funny


[Built]

Damn man why are some wemon just so demonic and evil.. its like you wana get a stake and mallet and an erection at the same time.

If I had more room in my sig, I'd quote this!

[ILL_Mitch]

More comedy, and this time she soliloquizes:

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:24:43 PM)
do u like Chengster

tes i think i might have ink up my nose says: (8:25:10 PM)
again, i'm not too keen on answering any questions from you

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:25:30 PM)
lol why do dislike me soooo

tes i think i might have ink up my nose says: (8:25:36 PM)
a lot of reasons

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:27:06 PM)
like ?

!Mitch - Team Abu Zayd - Wow, which team am I on again? says: (8:30:06 PM)
...?

tes i think i might have ink up my nose says: (8:31:05 PM)
i perceive you to be pompous and arrogant, disrespectful, self-centered, a narcissist. you point fingers at other people because you are too insecure to acknowledge that you arent the almighty youve made yourself out to be. you believe you are higher than anyone else, and feel good about putting others down. you dont know where to draw the line. i dislike you because i dont understand you. you continue to put me down, even when i openly said i was having a bad day. you have no conscience, no guilt, no mercy. no thought to how anyone else feels but yourself and the few youve chosen are "worthy" of you.

tes i think i might have ink up my nose says: (8:33:30 PM)
thats why i dont like you. which is completely fine, but im really not one with screwing around pretending that id like to be your friend. not anymore. there are better things to do than to offer a hand to the heartless

[Hockey66]

She sounds ugly.

[Shark]

You're a real ******* Mitch! I'm so proud of what a strong hunter you're growing up to be. *tear*

[Canadian Crippler]

:evillaugh

Lol Greenberg, she's a total nut eh? We gotta meet up with her somehow next time I'm up there.

Feb 13/05


warmup: 5 mins rower @ 2:24/500m pace

Deadlifts
8 x 135
5 x 225
3 x 275
4 x 315

Leg Press
12 x 1pps
10 x 3pps
10 x 4pps
15 x 5pps

Single Leg Lying Leg Curls
10:10 x 50
12:12 x 50

Seated Calf Raises
12 x 2p
12 x 2p


Overall:
Ehhhh. Not too bad I guess. Shouldn't expect more considering it's 2nd time doing deads in about almost 2 months. I did not have a 5th in me, nor did I try. I wanna get my old 365 in 2 weeks.

[KevinStarke]

Great pullin man.

[brickt.]

Is that chick fat, ugly? If so, just poke fun about that; always ends in tears.

[Meat_Head]

Is that chick fat, ugly? If so, just poke fun about that; always ends in tears.

lmao

you know you're going to hell right?

[KevinStarke]

You gotta do what you gotta do.

[brickt.]

There was a seat saved for me in Hell long before I made that comment. :(

[Stackattack]

Nice deadz Mitch. I'm just getting back into them after a month and a half break too.

[galileo]

You're never gonna bang that tes chick now, man.


HA.

[tigo]

nice dls crip

you should get awebcam and make fun of her thatway

[f=ma]

wow an actual workout in here

nice.

[Chubrock]

Nah don't let Mitch fool ya. He just copied and pasted a workout from several months ago. He doesn't really workout anymore haha. Nice session Mitch. I'm finally able to pull just as much if not more than you. Tis a sad sad day.

[Canadian Crippler]

Kevin, stack, alba, force: Thanks playas.

brickt: Ugly, not really fat.

xian: Yeah, it's too bad. She's like 3/10, that'd be one step up from what you mack!

Chubrock: You go to hell! You go to hell and you die!



Feb 15/05

warmup: 500m row.

DB Press
15 x 35s
10 x 55s
6 x 65s
6 x 85s

- Not too bad. The first rep was crazy deep. I usually get the dumbells positioned decently when I lay back but I ****ed up bad this time. The DB's went as deep as possible, a few inches below my chest.

Barbell Row
12 x 95
12 x 115
12 x 135
12 x 155

- Haven't done these in forever. Haven't done anything besides pullups and chins in forever now that I think about it. Felt pretty good overall, will up the weight next time.

Cable Chest Press (/side)
10 x 75
10 x 105
8 x 120

- This is a PR, but who really cares.

Chinups
16 x BW

- Set was broken once for a couple seconds to quickly regrip. It wasn't grip that was bothering as much as a bit of strain on my wrist. This grip still doesn't feel 100% natural.

Reverse Single Arm Pressdowns
10:10 x 22.5
10:10 x 22.5

Face Pulls
12 x 75
12 x 75


Overall:
As you can see I've downgraded the volume to 1 working sets for the main compounds and 2 working sets for the gay isolation stuff. Overall the session wasn't too shabby.

[Chubrock]

Pretty good workout Mitch. Kipping on the set of chins? Oh yea, I'll never die, I'm too much of a badass.

[KevinStarke]

Strong DB benchin man.

[Canadian Crippler]

Pretty good workout Mitch. Kipping on the set of chins? Oh yea, I'll never die, I'm too much of a badass.Nah, slow negs too.

[WBBIRL]

I dunno if Its just because of my 60" chest... but when I DB press getting then even with my chest is pretty good....

Either way strong session crip

[Guido]

WOOHOOO! Crippy finally posting workouts again...now I can threadjack and maime you again! ;)

Nice deads, though, man. And on those BB Rows, were those Upright Rows, or Bentover Rows? Mad tyte JDM props either way.

[bdckr]

:strong: Nice work, bro.

On the broken set of chins, did you step down to re-grip?

Yeah, the supinated grip feels a little weird at first. I find that my hands want to go somewhere between supinated and neutral so that my ring and pinky are almost loose on the bar.

[lilmase1153]

Db press lookin good sucka