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  1. #81
    *Narkissos*'s Avatar
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    Stop bitching.. you got 5 weeks to go

  2. #82
    JohnboyF is offline Banned
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    about freaking time!

  3. #83
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    how long are your sessions?

    I see stuff like Legs, back, and shoulders and it scares me..

  4. #84
    JohnboyF is offline Banned
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    Quote Originally Posted by chest6
    how long are your sessions?

    I see stuff like Legs, back, and shoulders and it scares me..

    Legs take a bit longer 1:15 trying to get down to 1....

    Back day is 1 hour

  5. #85
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    Thursday December 14 2006...6:40 p.m. Week 1

    Phase 2: Length 6 weeks



    Chest; Triceps; Legs

    Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

    General Warm up : 5 min Treadmill followed with stretching
    Flat DB Press

    Set 1: 80lb:11 reps
    Set 2: 85:9 reps
    Set 3: 85: 6 reps * failure
    Set 4 drop: 95: 5 reps (Nark im coming for u), 50 :6 reps, 40: 4 reps

    Incline Flies

    Set 1:35 :12 reps
    Set 2:45: 10 reps
    Set 3:50: 6 reps
    Set 4 drop: 55: 5 reps , 40:5 reps , 35 : 5 reps

    DB pulll over elbows in

    Set 1: 35 : 12 reps
    Set 2: 40 : 12 reps
    Set 3: 45: 12 reps
    Set 4: 60 : 7 reps . 40 : 8 reps

    At this point triceps were hurting/badly i didn not no i would do so poorly on dips

    Dips
    set 1: **Y W :11 reps
    set 2: **Y W: 8 reps
    set 3: 15: 8 reps
    set 4 : 20lb: 4 reps, **Y W: 8 reps
    owned

    Tricep Pressdowns

    Set 1: 130: 12 reps
    Set 2: 135 : 10 reps
    Set 3: 135 : 10 reps
    Set 4 : 40 : 4 , 130:4 reps, 115: 5 reps

    owned x2 triceps were done



    Leg Curls

    The machine doesn't have numbers so i counted total plates/stack w/e u wanna call it

    Set 1: 13: 15 reps
    Set 2: 14: 12 reps
    Set 3: 15: 10 reps
    Set 4: 17 : 4 reps, 15 : 4 reps, 14: 4 reps, 12:5 reps


    Leg Press

    Diffrent machine i think it was heavier it looks like nark machine
    Set 1: 630: 12 reps
    Set 2: 675: 10 reps
    Set 3: 720 : 10reps
    Set 4 drop: 770 :6 reps , 675:6 reps, 630 : 8 reps


    Hack Squats

    Ass to Calves ouch

    Set 1: 140: 12 reps
    Set 2 160: 12 reps
    Set 3: 160 :12 reps
    Set 4 drop: 190: 11 reps , 140: 8 reps
    Next week im going to start at 190 really squeezed them here...

    Seated Calf-Raises

    Set 1: 100 : 15 reps
    Set 2: 100: 12 reps
    Set 3: 120: 10 reps
    Set 4: 130 : 6 , 120: 4 reps , 110: 4 reps, 95 : 5 reps


    * Nark... questions...

    I have noticed on my 3-4th excercises my tri's were gone and in general some of my lift poundage have decreased..... I'm assuming because of the new volume?

    I belive im looking a little smoother as well...

    Had another question but dont remember what it was.... i will holla later...

    Other than that ... awesome session

  6. #86
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    Just looking at the last post.. what the hell are you doing Chest/Tri's and Legs on the same day for?

    Doesn't even make sense.

    To the routine:
    Incline Flies? Change to presses to move more weight to utilize/recruit more muscle fibers for growth. Then finish it with say PecDec or something similar. Proper form on incline is imperative, otherwise you'll end up working anterior delts and fail to build your upper chest like most ppl make the mistake of doing.

    Legs need their own day, it's that simple.

    (Faiz, just check out pics on page 2, looking GREAT, big changes)
    Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different).
    Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
    C really knows his stuff, so I'd have faith in what he's telling you.
    Last edited by IBdmfkr; 12-15-2006 at 12:51 PM.

  7. #87
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    Quote Originally Posted by I**mfkr

    Faiz, just check out pics on page 2, looking GREAT, big changes
    Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different.
    Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
    C really knows his stuff, so I'd have faith in what he's telling you.
    Thanks for the vote of confidence Big D.

    And he has made some serious muscle gains... Everyweek he's been putting on 2 lbs and getting harder.

    I chose not to explain what we were doing on the open forum.. but i'll give you a run down.

    When i started bodybuilding 9 years ago i tried a lot of things.

    The coach i eventually progressed to told me this: "Everything works in bodybuilding.. but nothing works indefinately".

    Without going into too much detail, what we're doing constitutes:

    Deload; borderline progressive over-training; followed by a deload...and a maintenance phase.

    In a cyclic fashion.

    6 weeks is the upper limit after which gains, due to a shock technique, cease.

    The way the cycles are layed out they force an adaptive response at base... and progressively.

    As alluded to above, progress is not indefinate so a deload will be incorporated at the peak of the adaptive curve.. followed by a maintenance phase.

    Then we re-assess and switch gears again. We'll probably use this technique only once this year.

    At the rate we're going though, Faiz will add 20 lbs of muscle from this shock... He's added 13 so far.

    My training partner, another one of my projects, is up 37 lbs thus far.

    That's the basics... You personally can hit me up for more on it.

    Nark

  8. #88
    JohnboyF is offline Banned
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    Quote Originally Posted by I**mfkr
    Just looking at the last post.. what the hell are you doing Chest/Tri's and Legs on the same day for?

    Doesn't even make sense.

    To the routine:
    Incline Flies? Change to presses to move more weight to utilize/recruit more muscle fibers for growth. Then finish it with say PecDec or something similar. Proper form on incline is imperative, otherwise you'll end up working anterior delts and fail to build your upper chest like most ppl make the mistake of doing.

    Legs need their own day, it's that simple.

    (Faiz, just check out pics on page 2, looking GREAT, big changes)
    Stick to what you're doing, obviously whatever Nark has you doing is working so don't let anyone tell you different).
    Stick with one person and run with it, if you listen to too many ppl it can really make it impossible to make gains because you'll constantly be changing things around.
    C really knows his stuff, so I'd have faith in what he's telling you.
    I** thanks man it means alot coming from someone like..I was acutally reflecting on ur your comments as i walked to the gym.. great stuff bro

    Thank you..

    Nark.. u' da milkman...

  9. #89
    JohnboyF is offline Banned
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    Friday December 15th 2006...7:00p.m. Week 1

    Phase 2: Length 6 weeks

    Back: Shoulders; Biceps



    Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

    General Warm up : 5 min Treadmill followed with stretching

    Warm-up Seated Side Laterals
    Set 1: 15lb: 15 reps each side
    Set 2: 15: 15 reps each side

    Wide Grip Pull-ups ( at body weight to failure)


    set 1: 12 reps
    set 2: 8 reps
    set 3: 8 reps
    set 4:8 reps
    Set 5: 7 reps

    T-bar Row
    Made my own torso parrelled to the floor

    Set 1:115:11 reps
    Set 2:150 11 reps
    Set 3: 170:8 reps

    Set 4 ( drop set) : 180 =4 reps, 150 :4 reps, 125 : 4 reps , 115: 4 reps

    1 arm DB row
    Set 1: 70: 12 reps
    Set 2: 80: 11 reps
    Set 3: 85: 8 reps
    Set 4 : 95 : 6 reps , 70 : 8 reps

    Seated Miltary press

    Set 1: 125lb:12 reps
    Set 2: 135:10 reps
    Set 3: 150: 8 reps
    Set 4 (drop set) : 155: 4 reps , 135 : 4 reps, 115:4 reps


    Upright Rows

    Set 1:75 :13 reps
    Set 2:85: 12 reps
    Set 3: 95: 10reps
    Set 4 drop set :125 : 4 reps, 85 : 10 reps

    DB Shrugs

    Feet planted no cheating
    Set 1: 65:12 reps
    Set 2: 65:12 reps
    Set 3: 70: 10 reps
    Set 4: 95: 4 reps , 65: 8 reps, 40: 4 reps

    Seated Alt DB curls 10-12 reps each arm

    Set 1: 25lb: 10 reps
    Set 2: 30: 8 reps
    Set 3: 30: 10 reps
    Set 4 (drop set): 35 : 4 reps , 25: 4 reps , 20: 4 reps, 10:6 reps




    [I]Awesine session.... I]

  10. #90
    IBdmfkr's Avatar
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    Whats your split look like? (Days you workout and what bodyparts)

  11. #91
    JohnboyF is offline Banned
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    Monday Legs/Chest/Tri's

    Tues Shoulders/Back/Bi

    Wed OFF

    THurs CHest/tri/legs

    Friday Back/shoulder/bi's

    Sat- Sun Off

  12. #92
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    You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?

    Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?

    Just curious.
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  13. #93
    JohnboyF is offline Banned
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    You don't feel as if your Chest/Tri workout affect your Shoulder routine on the following day or cause you to be over training or simply holding back your shoulder development from unintentionally training shoulders the day before?
    To be honest no i dont think so . Becuase compared to other routines i'm not really doing "full day's chest routine" i.e 4-5 excersices or maybe more.. just my .2

    Also you only take 2days in between your leg routines, are you hitting the same exact movements each day, if so do you feel as if this is leading to over training or possibly cause an injury?
    THe excercies are diffrent but core movements stay the same... not sure about overtraining though.... still trying to learn my body. to be honest

  14. #94
    IBdmfkr's Avatar
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    I only do 4-6sets for chest once every 6days, it's the intensity and progressively overloading the muscle week after week that counts not the number of sets that are preformed..
    Anyhow just giving you another point of view and another perspective to look at. Let us know how you're coming along.

  15. #95
    JohnboyF is offline Banned
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    I do appreciate ib, really do but as u stated i got stick with it and run with it.. and so far i feel im doing well..

  16. #96
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    Keep the log going, interested to see how it turns out.

  17. #97
    JohnboyF is offline Banned
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    Saturday December 16th 2006 Phase 2

    Rest


    Side note*

    Have a work christmas party to attend this evening i really don't want to cheat at all. I ordered the salmon so we will see what happens.

  18. #98
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    ^^ Eat Faiz.

    Review your diet outline...and make food choices that fall with in your guesstimate.

  19. #99
    JohnboyF is offline Banned
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    Just got back.....

    The menu was as follow

    1st Bread ( passed)
    2nd soup ( ate the veggies)
    3rd plate of pasta ( PASSED)
    4 Salad ( ate it)
    5) Salmon and Potatoes ( about 140-170 grams ) and veggies ( ate this as it's in my diet anyways)
    6) desser small piece

    Feel guilty actually...



    I think i did well.. only 3 carb meals today.. but eating a 2xpro/fat meal right now

  20. #100
    JohnboyF is offline Banned
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    Sunday December 17th 2006 Phase 2

    Rest

  21. #101
    *Narkissos*'s Avatar
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    Quote Originally Posted by FaizakaFez
    Just got back.....

    The menu was as follow

    1st Bread ( passed)
    2nd soup ( ate the veggies)
    3rd plate of pasta ( PASSED)
    4 Salad ( ate it)
    5) Salmon and Potatoes ( about 140-170 grams ) and veggies ( ate this as it's in my diet anyways)
    6) desser small piece

    Feel guilty actually...



    I think i did well.. only 3 carb meals today.. but eating a 2xpro/fat meal right now
    *yawns*

    I just got back in from my girl's company dinner.

    Dress code: Elegant.

    First course: soup [bread served on side]: pass *boring*

    I combined the other 2 courses into one huge plate lol (rice and peas; steamed fish; baked ham; baked pork; jerk pork; veggies... that's alli can remember right now)... and washed it down with a diet coke

    Then for desert i had a load of assorted chocolates.. wasn't in a cake/ice-cream (or whatever they served) mood.

    I know my next training session will be awesome.

    Tonight's meal has me pumped to the gills.. vascularity running down my forearms.

    Don't you wish you hadn't passed on the bread?



    j/k

    holla

  22. #102
    JohnboyF is offline Banned
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    LOL........


    *crys at my breakfast*

  23. #103
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    *eats more chocolate*

    Honestly man.. i'm proud of you.

    Your anal mindset may be better applied during your contest prep though.. You know i've said this from the beginning.

    Lemme know if the volume gets too much for you and we'll backpeddle immediately back to a more 'sane' approach. I think the first phase was ultimately, and impressively, effective... so lemme know

    btw: YGPM

  24. #104
    JohnboyF is offline Banned
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    I check the pm... both lol...

    One F**ing lol....

    i dunno bro, im hella sore back arms etc.. but i like it i mean its a complete change from what i have Ever done. A complete shock. I think i can handle it. I mean now it's challenge to a next level ya know?

  25. #105
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    you can't "think" you've gotta know.

    If it becomes too hard lemme know asap

  26. #106
    JohnboyF is offline Banned
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    I just don't want to quit.. or feel like i couldn't handle it...

  27. #107
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    "pumped to the gills"


  28. #108
    JohnboyF is offline Banned
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    Monday December 18th 2006 6:45pm Week 2

    Phase 2: 6 weeks

    Legs : Chest : Triceps

    Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

    General Warm up : 5 min Staitionary Bike followed with stretching



    Squats

    Set 1 : 295 : 10 reps
    Set 2 : 295: 10 reps
    Set 3 : 295 : 10 reps
    Set 4 : 295 : 10 reps
    Set 5 : 325 : 5 reps , 275: 7 reps 225: 8 reps

    Puddles of sweat and had to catch my breath

    Lyring Leg Curls Super Seted with Stiff Legged Deads
    the LLC machine does not have weight numbers so i am listing plates

    Lying LC Set 1: 14 : 13 Reps SLD Set 1 : 185 : 10 reps

    Decreased the SLD weight back was killing me
    Lying LC Set 2: 15:10 Reps SLD Set 2 : 135 : 10 reps
    Lying LC Set 3: 16 : 10 Reps SLD Set 3 : 135 : 10 reps

    Lying LC :Set 4 : 17 : 5 reps, 15: 5 reps, 14 : 5 reps, 12: 5 reps
    SLD :Set 4: 185: 10 reps, 135: 6 reps


    Seated Calf Raises

    Set 1: 100: 15 reps
    Set 2: 110 : 12 reps
    Set 3: 120 : 110 reps
    Set 4 : 130 : 7 reps , 120 : 4 reps , 110 : 4 reps, 100: 5 reps

    Incline DB Press


    Set 1 : 80 : 12 reps
    Set 2 : 80 : 10 reps
    Set 3 : 85 : 6 reps
    Set 4 : 90 : 4 reps , 55 : 6 reps, 40 : 6 reps

    Flat Barbell Bench Press

    Set 1: 185 : 8 reps
    Set 2: 185: 9 reps
    Set 3: 185 : 9 reps
    Set 4: 205 : 5 reps , 185 : 4 reps : 135: 5 reps

    Flat Flies

    Set 1: 35 : 14 reps
    Set 2: 40 : 12 reps
    Set 3: 50 : 6 reps
    Set 4: 55: 4 reps, 40: 5 reps, 30 : 6 reps

    Tricep Press down

    Set 1: 135 : 12 reps
    Set 2: 135 : 12 reps
    Set 3: 140 : 10 reps
    Set 4: 155 : 4 reps , 125: 6 reps, 110 : 5 reps

    Tricep over head extensionSet 1: 30 : 12 reps

    Set 1: 45 :10 reps
    Set 2: 45 :10 reps
    Set 3: 50 : 8 reps
    60: 6 reps, 50: 4 reps, 30 : 5 reps


    Tri's were pumped. Looked damn good actually.. THe session was LONG and brutal.. well over 1 hour.Also after inclines my right elbow part of the arm top and bottom were hurting as if i pulled somehing. The incline bench was messed up as i was bringing the db up first set my right hand gave out and swung to the ground so i assume it was b/c of this..
    Last edited by JohnboyF; 12-19-2006 at 11:10 AM.

  29. #109
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    Tuesday December 19th 2006...6:45 p.m. Week 2

    Phase 2: Length 6 weeks

    Shoulders; Back; Biceps

    Note: The last set of each excersice is followed with a drop set trying to achive a rep total.

    General Warm up : 5 min Treadmill

    Warm-up Seated Side Laterals
    Set 1: 15lb: 15 reps each side
    Set 2: 15: 15 reps each side

    Seated DB Shoulder Press


    set 1: 75 :10 reps
    set 2: 75: 7 reps * shoulders gave out decreased weight
    set 3: 70: 10 reps
    set 4 drop: 85: 4 reps , 55: 4 reps 45 :4 reps

    Up-Right Rows

    Set 1: 85lb:12 reps
    Set 2: 95: 9 reps
    Set 3: 95: 10 reps
    Set 4 Drop: 125: 4 reps , 85 : 11


    Bent Lateral Raises
    Set 1: 25 : 12 reps
    Set 2: 25: 11 reps
    Set 3: 25 :10 reps
    Set 4 : 35 : 6 20: 6 , 15: 4 reps


    Wide Chin-Ups
    Went in to these right away
    Set 1:Body weight :11 reps
    Set 2:Body weight: 7 reps
    Set 3: Body weight: 9 reps
    Set 4: Body weight: 8 reps
    Set 5: Body weight: 7 reps

    Bent Over Barbell Rows

    Set 1: 175: 10 reps
    Set 2: 175: 8 reps
    Set 3: 185: 9 reps
    Set 4 drop: 195 : 4 reps, 175: 5 reps, 135: 5 reps


    Narrow Cable Row

    Set 1: 195:10 reps
    Set 2: 195 : 8 reps
    Set 3: 205 : 8 reps
    Set4: 215 : 4 reps , 185: 4 reps 135: 4 reps

    Barbell Curls

    Set 1 : 65 : 10 reps ( arms were fried)
    Set 2: 65 : 8 reps* rest pause + 2
    Set 3: 75 : 4 reps , 55: 4 reps , 35 : 4 reps


    1 Arm Preacher Curls

    Set 1: 25lb: 9 reps
    Set 2: 25: 8 reps
    Set 3: 35 :4 reps , 25 : 4 reps , 20 : 4 reps

    Good Session! arms were soo pumped i could barely take my t off..
    still cant get it down to 1 hour


    Nark... can i encorpate a pre-work out stimulant?
    Last edited by JohnboyF; 12-19-2006 at 09:05 PM.

  30. #110
    WidowMaker's Avatar
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    Faiz you freak!!! LOL.

  31. #111
    *Narkissos*'s Avatar
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    Yes.

    And please check your equipment prior to use.. so as to avoid injury.

    What if, with the dumbbell falling, you had ripped the muscle clean from its insertion on your clavicle?


  32. #112
    JohnboyF is offline Banned
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    Quote Originally Posted by WidowMaker
    Faiz you freak!!! LOL.

    lol widow whats up brother... im serious i tried to take my Vit C post workout i could get my arms up almost dropped the pill...

  33. #113
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    Injuries will end a career and/or set you back years in your training.. be more careful.

  34. #114
    JohnboyF is offline Banned
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    Quote Originally Posted by I**mfkr
    Injuries will end a career and/or set you back years in your training.. be more careful.
    Thanks,

    This was the thing.. the incline bench was adjusted but between the portion where ur but goes and back there was a larger than normal gap ( could have been a diffrent style) but any how when i propped the wieghts on my knees to get'm up my butt kinda dropped into the larger gap thus messing up my arm's poistion.. but i will be more careful next time..

    Also nark, i**, widow ( saw u reading right now)

    when i make my own tbar with a bar the back end of the bar was lifting off the ground...?

  35. #115
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    Quote Originally Posted by FaizakaFez
    Thanks,

    This was the thing.. the incline bench was adjusted but between the portion where ur but goes and back there was a larger than normal gap ( could have been a diffrent style) but any how when i propped the wieghts on my knees to get'm up my butt kinda dropped into the larger gap thus messing up my arm's poistion.. but i will be more careful next time..

    Also nark, i**, widow ( saw u reading right now)

    when i make my own tbar with a bar the back end of the bar was lifting off the ground...?
    either prop it in the corner of the gym (best solution) or slap a 100lb dbell over the end and make it sort of a pivot, swivel...

  36. #116
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    set 4 drop: 85: 4 reps

    some good ass weight man....damn!

  37. #117
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    Quote Originally Posted by Columbus
    set 4 drop: 85: 4 reps

    some good ass weight man....damn!
    Thanks man...

    ahhh i kept the bar straight i think. dont remeber iwas in squat rack though... hmm i will keep it on angle though on thursday..

  38. #118
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    Wednesday December 20th 2006 Phase 2 :Week 2

    Rest

    Notes not as tired as last week... think my body is learning who knows...i hope so..

  39. #119
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    hows the diet? Cheating at all? Just high clean cals? No cardio right? Doing well bro! Im taking tomorrow off....I need it!

  40. #120
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    Quote Originally Posted by Columbus
    hows the diet? Cheating at all? Just high clean cals? No cardio right? Doing well bro! Im taking tomorrow off....I need it!
    No cardio for this phase..

    Cheating nope... way toooo anal i might cheat by drinking an extra diet soda so i move 1 can to 2 cans sssshhhhh ... or chew two pieces of gum in day instead of one during my workout only ... but thats just me..

    Cals are cycled i.e Training v.s Non Training but ratios i.e carbs,fat pro %'s are the same

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