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Old 07-05-2009, 06:42 PM   #51
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hate doing shoulders
that is all
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-05-2009, 07:11 PM   #52
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bar is 45
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Old 07-05-2009, 07:12 PM   #53
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bar is 45
sweet
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-05-2009, 07:28 PM   #54
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What kind of things you do for shoulders? I don't mind working em hurts like hell though

Berz out.
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Old 07-05-2009, 07:38 PM   #55
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What kind of things you do for shoulders? I don't mind working em hurts like hell though

Berz out.
i do shoulder press in like the squat cage with the bar and seat, i do 35 plate then 45 plate then 45 and 5 then try to do 45 and a 10.
after that i will do reverse pec deck i find this his the back of my shoulders nice, then i will do some side lateral raises on a incline bench i will lay on my side. after that i find my shoulders kill, does not take me long to get soar shoulders witch i like. maybe do some barbell shrugs at the end
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-05-2009, 08:56 PM   #56
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just curious
how many of u guys do squats and what kind
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-05-2009, 10:10 PM   #57
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for shoulders i do:
90* dumbell presses
lateral raises
front raises
80* smith machine barbell presses
upright rows
shrugs

sometimes reverse flies on back day


i dont really think presses do much for size for my shoulders. i press quite heavy and i've got small shoulders. i find more size growth comes from front and lateral raises, altho i prefer the strength gained from presses.
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Old 07-05-2009, 10:13 PM   #58
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Originally Posted by RRxtar View Post
for shoulders i do:
90* dumbell presses
lateral raises
front raises
80* smith machine barbell presses
upright rows
shrugs

sometimes reverse flies on back day


i dont really think presses do much for size for my shoulders. i press quite heavy and i've got small shoulders. i find more size growth comes from front and lateral raises, altho i prefer the strength gained from presses.
yeah that is true, hit the shoulder in diff directions
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-05-2009, 10:51 PM   #59
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just curious
how many of u guys do squats and what kind
free squat, box squat (above/at/below parallel) , zercher squat, bulgarian split squats
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Old 07-06-2009, 12:06 AM   #60
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u guys ever do front squats ?
leg day tomorrow whoooooooooo
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-06-2009, 08:50 AM   #61
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i've never tried doing front squats are they harder?
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Old 07-06-2009, 09:21 AM   #62
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dumbell squats only...no access to cage yet
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Old 07-06-2009, 05:55 PM   #63
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i've never tried doing front squats are they harder?
yeah they are
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-06-2009, 06:20 PM   #64
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Squats:

Front
Back
Overhead

All ATG.
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Old 07-06-2009, 07:36 PM   #65
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just got back from doing legs today
started with normal squats, warmed up with 45 plate on each side then 45 and 15 plate for 8 reps then 45 and 35 on each side for 6, then i did two 45 plates for 4 then i tried to do two 45 plates and a 25 for 3 almost had to ditch it on the last one barley got up. i go all the way down to. did some calve raises on the leg press, then did lunges with bar and weight, finished off with leg extensions w0w my legs are burning
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It's not the steroids that makes the champion but it's hard training .. dedication, the diet and sacrifice and genetics that person has.. what makes the champion.
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Old 07-06-2009, 08:32 PM   #66
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Wicked rear delt trick I use is this... Instead of doing the machine rear fly, stand beside the cable machine with the height set at your shoulders.... mover over and grab the ball then keeping your arm straight, pull the cable for a full rep. The range of motion is huge and really kills the rear delts more than that machine. Don't pull it across your chest but sweep it out.

RR 90lb dumbell presses is crazy man.

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Old 07-06-2009, 08:51 PM   #67
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okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?
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Old 07-06-2009, 09:16 PM   #68
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okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?
cardio man
you could do situps to the moon and not loose that weight, do some cardio and eat a little better, cut the garbage out of your diet, try to cut sugar out and u will be good
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Old 07-06-2009, 09:48 PM   #69
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RR 90lb dumbell presses is crazy man.

Berz out.
haha no no.

90 degree not 90lbs. and i just realized today that 90 degree is actually 85 degrees and what i thought was 80 degrees is actually 75 degrees...


a 90lb DB shoulder press is pretty nuts. im stuck at a repping max of 70lbs. i can shoulder press more than my bodyweight in the smith machine tho.


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Old 07-06-2009, 10:21 PM   #70
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Yeah 90lbs db shoulder press is nuts. I'm between 70-75lbs for that exercise.
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Old 07-08-2009, 11:58 AM   #71
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still feeling the squats and deadlifts from yesterday. the feeling you get walking up and down the stairs after getting back from the gym is priceless

"squat til you puke"
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Old 07-08-2009, 05:18 PM   #72
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okay here's a Q from a noobie

how do i shed the flab, fat and useless weight in the core area without jogging or is that the fastest method other than starving, need to get toned soon

50 situps a night?
It's all in the diet. Eat Clean, high protein, low carbs, low fat.

Cardio will help as well. HIIT is said to be very effective.
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Old 07-08-2009, 07:43 PM   #73
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So I've been doing this lately:

Day 1
Biceps/back
-deadlifts
-chinups (did a whopping 3 chinups!)
-lat pulldown
-bicep curls

Day 2
Triceps/chest/shoulders
-bench press
-dunno wtf to do for triceps specifically, what do you guys recommend?
-shrugs+other shoulder stuff forgot the name (hold dumbbells, raise arms)
-crunches

you guys think this is good?

note that day 1/day2 merely represent diff workout days, not necessarily back-back days.
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Old 07-08-2009, 07:46 PM   #74
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For triceps, do dips, skullcrushers, close-grip bench, overhead extensions. That's what I do.
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Old 07-08-2009, 09:27 PM   #75
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you need to do at least a shoulder press on shoulder day.


there are effectively 10 movements your body needs to do in some form or another to strengthen itself

push something straight up above your head (shoulder press)
pull something straight down from above your head (pull ups/pull downs)
push something straight out from your chest (bench press)
pull something straight towards your chest (row)
standing up or pushing with your legs (squat)
picking something up off the ground (deadlift)
bending forward at the waist/abs (sit up)
straightening up at the waist/lower back (lower back extension)
pushing something down from your shoulder height to your waist height (dip)
pulling something up from your waist height to your shoulder height (upright row)

obviously there are serveral variations of those exercises, and more that target more specific point of certain muscle groups, but those are the fundimental movements of the human body and if you just did each of those 10 movements split into a couple days a week at the gym, you would still make natural progress.
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