The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Bigger fewl
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    The process of becoming HUGE

    Startin my new mass routine tomorrow. Right now I'm about 173lbs, 5'11, and 12-15% bf at 15(gonna be 16 in May). I'd like to end up at 180-185lbs with considerably less bodyfat by summer. Hopefully I will stick with this routine till that time, with minor changes ever 8 weeks or so. The places I would most like to put mass on are pecs, lats, and quads.
    Push/pull/legs:
    Monday - Push
    Bench press - 1x6-8 to failure, 2x4-8 submax
    Weighted dips - 1x6-8 to failure, 1x4-8 submax
    DB shoulder press - 1x6-8 to failure, 1x4-8 submax
    Skull crushers - 1x6-8 to failure, 1x4-8 submax

    Wednesday - Pull
    Weighted chins - 1x6-8 to failure from parallel, 2x4-8 submax from bottom position
    Bent over barbell rows - 1x6-8 to failure, 2x4-8 submax
    Shrugs - 1x6-8 to failure, 1x4-8 submax
    Curls - 1x6-8 to failure, 1x4-8 submax
    Static holds or hang from chin bar, 2 sets to failure

    Friday - Legs
    Squats - 1x6-8 to failure, 1x4-8 submax
    Hack squats - 1x6-8 to failure, 2x4-8 submax
    SLDL's - 1x6-8 to failure, 1x4-8 submax
    Weighted crunches - 1x10-15 to failure, 1x5-10 submax

    This is my first time seriously trying hack squats. Anyone have any advice? I'd like to see if I could stress the quads more than glutes, but looking at the movement, I believe this would be difficult. Perhaps leaning back a little more than normal? I will push up with calves at the top of hack squats, simply because I have no direct calve work and I hate doing calf isolation. I read about a famous weightlifter, I believe Alexiyev(?) who used this tecnique on deadlifts..... his calves were huge.

    Normal squats for me hardly hit my quads, so I'll be doing them mainly for posterior chain muscles. If you see any problems with this routine please don't refrain from mentioning them, just don't flood it up too bad tuttut
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

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  3. #2
    Player Hater PowerManDL's Avatar
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    Alexeyev was a bear anyway you look at it, though.
    Vin Diesel has a fever.. and the only prescription is more cowbell.

    Budiak: That girl I maced
    Budiak: macked
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    Y2A 47: thats why you get outta tickets, and into panties

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  4. #3
    Bigger fewl
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    He was that, true, with a big belly to.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  5. #4
    Bigger fewl
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    Overall Comments:
    Feels GREAT to be back to good ole HIT based bodybuilding. I have a feeling I'm gonna be a big mofo by summertime . Upping cals because I'm lifting again, I've been slacking off on diet in my week off. Weighed 168. Not worried about that, I expected it to go down after a week and a half off with a crappy diet.

    Pain/Soreness:
    None.

    Sleep:
    Last night I got bout 8 1/2 hours.

    Training: Chest, Delts, Triceps:
    Bench press: 45lbsx15, 135x3+3 forced reps, 105x8, 105x8
    Dips BW+: 20lbsx5+1 forced, 10x7
    DB shoulder press: tried 45's and only got 6 forced reps, 30'sx7
    Skull crushers: 80x4 into 80x4 close grip bench press, then 70x7

    Training comments: Loved every second of it! After the first set of bench press my chest felt more pumped up than it had ever been. Everything was so pumped and I'm sure I will be sore like a biatch tomorrow. I was really dissapointed with strength though, esspecially DB shoulder presses. I was sure the strength I gained from barbell presses would transfer over well, but I also must take into consideration that my tris and shoulders were already hit pretty hard from the benching and dips.
    Last edited by DaChickenShowYo; 01-07-2002 at 09:01 PM.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  6. #5
    Bigger fewl
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    Soreness

    VERY sore today. I can barely move my arms without a rather satisfying pain shooting through my pecs, shoulders(especially anterior), triceps, and traps. Ate ALOT today. I hope I don't gain too much fat weight to fast.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  7. #6
    Bigger fewl
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    I really hate to do this, I really do. I've been trying to ignore an injury in my lowerback for a while now. I found out after about the first week that it wasn't muscle soreness, and now I've had it for about a month. I'm certain it is some kind of bone injury in the spine, be it a compressed disk or something fractured. It hurts when I've been standing, sitting, or sleeping with an arched back where most of the weight is resting on my spine. I frequently stretch my spine and this helps for a few minutes, but it always comes back and lifting has only made it worse. I took a week off, and that seemed to help a little, but then school started again and the desks are just murdering it. I put a pillow on the seat to support some of my weight and keep it off the spine when I'm sitting, and have been sleeping with my spine in a slightly stretched position. I believe it was caused from repetitive beatings from deadlifts, squats, powercleans, and OH press. By the way, in all of these exercises I was sure to stress good form and proper warm up and light stretching. Anyways my workout yesterday agrivated it and I will not be lifting and weights that put significant pressure on my spine any longer, and hopefully in a few months or so it will be healed and gone. Starting monday, I will begin my program with a few alterations using nautalis machines to substiture what exercises I can. I do not think this will significantly hinder my progress, except in my posterior chain strength and size. As time progresses, I will try a little lowerback training on a machine to see how it feels.

    Good workout last night, besides my fooked up spine. Very sore in all areas of my back today. Lifts kinda sucked though.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  8. #7
    Bigger fewl
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    Well my experiment with machines starts today. I will be using relatively old Nautalus equipment and hope it goes well. I've actually been wanting to seriously try machines for a while now and since I can't do many essential weight exercises with freeweights anyways because of my spine, I might as well try doing everything with machines. We'll see how it goes. Today I think I'll do the same as the other freeweight workout(just replaced with machines) except:
    Dips will be pec dec and skull crushers will be machine triceps, maybe pushdowns.

    Chins are on a machine, rows will be pulldowns on a machine. Not sure what I'll do for shrugs, I'll try to find something. Curls will be on machine, and I guess I'll just hang from the chin bar for grip.

    Squats will be leg press for 3 sets, hacks will be leg extensions taking out one set of submax. SLDL's will be leg curls, adding a set. Crunches will be machine abs.
    Last edited by DaChickenShowYo; 01-14-2002 at 05:18 PM.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  9. #8
    Bigger fewl
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    Great workout today.

    The machine bench press was an old one, as all the equipment was, and didn't veryccurately follow the path of motion of a normal freeweight bench press, but it was good. I think it is more of a dip, pressing forward a bit more. Still felt great, pumped up my anterior delts and tris along with chest. Did:
    150x6
    140x8
    130x8

    Pec deck really killed me chest. Felt great. Don't know what I was thinking on the last set though. Did:
    90x6
    70x10
    60x15

    Machine OH press was great to, but its slightly close grip, so hit my tris pretty hard. Did
    100x8 (Uh, mighta been 80, don't really remember)
    90x7 (again might have been 70 instead) supersetted with machine flies burned shoulders good.

    Machine pushdowns really murdered my tris. Did:
    2 reps with 50lbs, then immediately switched down to 40and did 6 more reps.
    8 reps with 40lbs.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  10. #9
    Bigger fewl
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    **** this only machine shiat, no way I could stick to it.

    Thursday I did:
    Weighted chins: +20lbsx2 then immediately after +10x5
    +5x6
    BWx8
    These weren't wonderful. I don't really feel these in my back as much as biceps, I'm gonna see if I can lean back a little more to stress lats. I wish I progressed faster with these, but it'll come.

    Machine Pullovers: 100x6+2 forced, 100x5 then straight to DB rows, 50lb dumbells for bout 8 reps
    These felt great! Really pumped my lats at the bottom, and hit my chest really well to, even though that wasn't the goal. Also murdered my abs with the forced reps and everything else.

    I wanted desperately to work my traps, but knew standing shrugs would kill my spine. So I put the incline bench at about 40 degrees from the floor, and did shrugs. Really took the pressure off my spine, and had NO grip problems! Best trap workout I ever did have. Can't wait to see how much progress I make with these:
    60lb dumbells x 10 reps(static contraction at top for about 1 second, and a 1 second negative. Positives were kinda explosive, but the last two reps were really slow all the way through)
    Then 60's again for bout 8 reps. Loved it.

    I wanted to find a way to train erectors without putting significant pressure on my spine like a squat or deadlift would. Tried machine static contractions with a slightly curved back but contracted erectors. Didn't really feel it, and the machine isn't exactly smooth, so **** it.

    EZ bar curls: 80lbsx5, 70x6
    Felt good, pumped up biceps pretty well.

    Then grip training. Its been a while since I've had a serious grip workout, and it kicked ass. Did:
    Hang from bar w/ towel wrapped around it:
    2 sets till I couldn't hold on anymore, felt great.
    1 sets of dumbell wrist curls:
    used a 25lb dumbell and did about 10 reps with both arms. I have never falt such a wonderful burn, slow negatives. I shoulda just stopped there but was enjoying it too much.
    1 set of reverse wrist curls, almost as killa as the normal wrist curls. Burned the crap outa my extensors. Did a 10lb dumbell for about 10 reps, slow negative.
    Then just for the hell of it did some pinch grips:
    2 10lb plates, dunno how long, but burned good. I held them on the smooth part, not curling the tips of my fingers under anything, is that how you all do them?

    Next day and one after: Traps very sore, outer/under chest really sore(?, not serratus. Maybe pec minor?), lats are pretty sore, especially today. Biceps fairly sore. Abs are incredibly sore, pullovers = ace. Forearms = dead. Spine wasn't really irritated by this workout, so I'll stick to it.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  11. #10
    Senior Member MonStar1023's Avatar
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    DaChickenShowYo-
    Whatsup bro..

    Then grip training. Its been a while since I've had a serious grip workout, and it kicked ass. Did:
    Hang from bar w/ towel wrapped around it:
    2 sets till I couldn't hold on anymore, felt great.
    1 sets of dumbell wrist curls:
    used a 25lb dumbell and did about 10 reps with both arms. I have never falt such a wonderful burn, slow negatives. I shoulda just stopped there but was enjoying it too much.
    1 set of reverse wrist curls, almost as killa as the normal wrist curls. Burned the crap outa my extensors. Did a 10lb dumbell for about 10 reps, slow negative.
    Then just for the hell of it did some pinch grips:
    2 10lb plates, dunno how long, but burned good. I held them on the smooth part, not curling the tips of my fingers under anything, is that how you all do them?


    Damn your grip workout looked good. My grip workout is kinda similar- Ill do CoC timed-holds, and then -superset- seated bb wrist curls, with a partner to force 5-10 extra reps, with reverse wrist roller ext. Ill use a thick-bar wrist roller too really BEATS my hands and forearms down. Then Ill finish up with some CoC for reps. Do you think pinching plates are all that valuable of an exercise? Also when it comes to the towel holds- you think those are all that good for your forearms or just your hands? I probably couldnt even hold my bodyweight, 220 lbs., from 2 towel.. hehe.



    Looks good though bro keep it up.

  12. #11
    Bigger fewl
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    I think hangin from the bar is great for forearms, kinda like static holds. The bar wasnt a whole lot thicker from the towel, I did it mostly because the bare bar rips up my hands. I don't really get an incredible burn from these, but after a set I can't grip shiat, so I know they work . I don't know if you were thinkin about the exercise where the ends of the towel are bunched up, and you hang from those, I haven't really tried those, but heard they were good for fingers.

    I love the pinch holds. They really beat up by hands, build strong thumbs. Hit the muscles between my thumb and the rest of my hands especially good.

    I don't have anything to specifically train crush grip very well. I'll probably get some COC's after my grip strength reaches a certain level.

    How do you think the grip strength you've gained from static holds etc. transfered over to your COC training? How much were you using for those exercises when you started using COC's, and what could you do with the COC's when you started?
    Last edited by DaChickenShowYo; 01-19-2002 at 11:33 AM.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  13. #12
    Senior Member MonStar1023's Avatar
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    DaChickenShowYo-
    I dont know I mean its hard to say. I think that the strength I gained from static holds tranferred over to CoCs pretty well. I mean I could close the #1 and ALMOST the #2 when I first got them.. I am thinking about making my grip/forearm routine the following..

    1 set one-arm chin-bar hangs
    1 set CoC #2 timed
    1 set pinching plates

    1 SUPERSET of:
    seated BB wrist curls
    reverse thick-bar wrist roller

    1 set CoC #1 for reps




    This look okay to you? Around 6 TOTAL sets for forearms/grip. This will be done at the END of my pull day.. so my grip will already be SHOT. Well see what happens. I have always wanted incredible grip strenght and forearm size / development.

  14. #13
    Bigger fewl
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    Looks great, alot more than a normal lifter would do, but if you really want the size and strength in that area, it'll definately work.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  15. #14
    Senior Member MonStar1023's Avatar
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    DaChickenShowYo-
    I am wondering bro about this routine... are you sure that this grip routine looks okay.. I mean I am doing it at the end of my pull day, but I am only doing it ONCE a week.. like thats why I think Ill be alright.

    1 set one-arm chin-bar hangs
    1 set CoC #2 timed
    1 set pinching plates

    1 SUPERSET of:
    seated BB wrist curls
    reverse thick-bar wrist roller

    1 set CoC #1 for reps



  16. #15
    Bigger fewl
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    If only once a week it'll be fine. See how it works for you in the weeks to come.

    Saturday I did:
    Leg press - 200x8, 190x6, 180x6 (slow negatives)
    Leg extensions - 150x10 (?) these kinda hurt my knees, probably won't do them anymore, really pumped my quads though.
    Leg curls - 120x8, 110x6, 100x7
    Calf raises standing on machine ss with leg press calf raises, standing - 200x10, leg press calf raises - 100x12(?)

    Not sure if all these weights and reps are exact. Calf raises burned the crap outa calves and they are still sore 3 days later. Nothing else got really sore.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  17. #16
    Bigger fewl
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    Press workout tuesday kinda sucked. I had a headache and was tired, but still managed to get some good intensity. Took a 2 hour nap after school tuttut and then went straight to the gym. Will make naps shorter from now on. BTW from now on the first set is done to failure with slow negatives, and the sets after that are dynamic effort sets with slow negatives and 1+second rests at the bottom, before an explosive concentric. Did:

    Bench press: 135x5( ), 115x5, 115x7
    Dips: BW+10lbsxbout 7 reps, BW+5lbsx5
    DB OH press: 35'sx8 reps?(last few reps went past parallel till my arms couldn't go down anymore), 35'sx6
    Skull crushers: 80lbsx3()ss with close grip benches x 5 reps, 70lbsx6 ss with close grip benchesx6 reps

    Today I'm very very sore. Chest killin me, front delts sore, traps sore, but tris are the worst. Feels good.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  18. #17
    Bigger fewl
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    I wasn't able to do my pull and legs workout last week.

    Monday of this week I did:
    Bench press- 135x7
    Dynamic bench press (2 second pause at bottom, slow neg.)-
    115x5
    115x6

    Dips- BW+20lbs x 7 reps
    +10lbs(dynamic) x 5

    Db shoulder press- 40lb db's: failed at 2 reps, then immediately dropped to 35's and did 4 reps.
    35's x 6

    Skull crushers - 80x2reps then immediately into 8 close grip benches. Really killed my tris so I didn't do another set.

    I'm glad I'm progressing on bench and dips. I'm dissapointed with shoulder presses and skulls however, it probably doesn't matter that much though since bench and dips keep goin up.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  19. #18
    Bigger fewl
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    Pull workout thursday:

    Weighted chins - BW+20lbsx1 then immediately to BW+10lbsx6.
    (dynamic, full reps)BWx6, BWx6

    Machine pullovers - 110lbsx7, 100x6, 80x8(stressed good form, used only elbows on pads)

    Facedown 30 degree incline DB shrugs - 60's x 10 reps or so,
    60's x 10 reps or so again. Burned the shiat outa my traps

    Curls - 80x5, 70x8. Felt really good.

    Grip workout.....OUCH:
    Hang from chin bar - 2 sets, don't know time, just went till I absolutely couldn't hold on longer. Felt awesome.
    DB wrist curls - 25lb dumbellx10 reps about for both arms
    Reverse DB wrist curls - 10lb dumbellxbout 10 reps for both arms
    Pinch holds - 2 tens, smooth sides out for bout 30 seconds both arms.

    These following days have been hell as far as soreness goes. Lats, traps, biceps, serratus, a little chest, tris a little, neck, and esspecially forearms are all sore.
    Last edited by DaChickenShowYo; 02-02-2002 at 09:55 AM.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  20. #19
    Gaglione Strength Chris Rodgers's Avatar
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    Do you attach weight when you hang from the chin bar??

    I belive if I hung with just bodyweight, I'd be there when the gym closed, lol.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  21. #20
    Bigger fewl
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    I put a towel around the bar, so it's a little thicker and I can't get my grip all the way around. Plus I weight 20lbs more than you biatch
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  22. #21
    Gaglione Strength Chris Rodgers's Avatar
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    I'll give you the towel thing, but I've hung 3 plates on me and held on to the chin bar, so stfu weakling.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 515 SQ 295 BE 570 DL.....1375 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    515 SQ 302.5 BE 585 DL

  23. #22
    Bigger fewl
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    Ya on a plain ole bar I hung for 1 minute + with 75lbs around my waist.

    You got a strong as grip biatch. Must be them deadlifts.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  24. #23
    Bigger fewl
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    Last monday I did:

    Bench press - 145x5, 115x5, 115x7

    Dips - BW+25x7, BW+10x6 dynamic

    DB Shoulder presses - 35x6(1st rep full rep, one's after about 2 inches below parallel at the elbow), 35x5 (DESTROYED my traps and shoulders)

    Skullcrushers/close grip bench - 70x7/5 70x5/5

    Legpress 200x1 ss with leg extensions about 150x10, destroyed quads and glutes
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  25. #24
    Bigger fewl
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    Last thursday I did:
    Chins (first rep full rep, all reps after a little below parallel) -
    BW+15lbs x 6, BW+5lbs x 4, BWx5

    Machine pullovers - 120x5, 110x6, 100x8

    DB lying on incline shrugs - 60's x 10, 70's x 10

    Curls - 80x6, 70x8

    Hang from chin bar - BWxlong time, +25lbs x 25seconds
    DB wrist curls - 25x3 reps ss with 30lb dumbellx8 with right arm,
    30lb DB x 8 reps
    Reverse wrist curls - 15x6 w/ both arms
    Pinch plates - 2 10's x 12 seconds or so

    1 set of standing calf raises 200x8
    Ham curls 120x6 downset w/ 100lbs
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

  26. #25
    Bigger fewl
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    Holy shiat this routine is makin my forearms huge! Bi's and tri's are making awesome progress to. I love it!

    My training partner is putting on some amazing size to. He started at about 122lbs at 5'8 a couple weeks ago, he's now 128. Huge improvements, especially in his forearms and triceps, and its only been 2 weeks! He was pretty much aneorexic before, so the change in eating habits and stimulation for growth/strength is really making a difference.

    You should all do this routine It's killer for forearms/press muscles.

    My lat progress is slow, but its always been slow. They seem to be widening none the less. Traps as always are pretty big compared to the rest of my body. I'm gonna lower weight on shrugs and really concentrate on good reps, hitting shoulder blades together.

    My calves are also getting huge compared to what they were before. They're liking the high rep supersets.

    Legs suck, but I can't royally train my thighs until I can train posterior chain again, a mental block I guess. And that's ok, I couldn't do alot on the machines at my poo gym anyways. I think my spine is very slowly improving just to make a note.

    I'll weigh in again tonight. Its press day! I'm gonna shoot for 145x7 for BP and up dips 5lbs. Looks like I'm burning a little fat, but it may just be in my head.
    Last edited by DaChickenShowYo; 02-12-2002 at 06:05 PM.
    Squat...Eat...Sleep...Grow!

    Carpe diem

    Milk.... it does the body good.

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