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Old 06-03-2012, 05:32 PM   #17601
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yeah have you seen that short bald asian dude with the huge traps? Dat dude has some serious game goin...
If I can recall properly yes lol.

The owner of Canadian Tire works out there too. Asian guy, curly slicked back hair, full Nike gear, drives a M5. Comes in with this hot blonde chick.

The biggest guy there was this dude with a green short mo-hawk. Always hanging around by the 150lbs DBs. Slammin 5 plate squats for 10 no problem. Comes in with his short Filippino girlfriend who has a killer ass as well. He rages like nuts though. You can hear him from the locker room lol.

I tried going back, but couldn't do it. Too use to my gym... for now. Lol.
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Old 06-03-2012, 05:48 PM   #17602
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I'm the only Character at my gym

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Old 06-03-2012, 07:33 PM   #17603
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Yay layne norton program begins tomorrow!
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Old 06-03-2012, 09:54 PM   #17604
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Yay layne norton program begins tomorrow!
great program love it, i have added a bit more tho on some days for back and triceps
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Old 06-03-2012, 10:24 PM   #17605
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on another forum some guys were trying to preach losing weight on 1 meal a day?

And they keep linking me to this book

http://uranus.ckt.net/~gochiefs/Eat%20Stop%20Eat.pdf

Brad Pilon's Blog - Eat Stop Eat, Intermittent Fasting, Nutrition, Fasting and the art of losing weight and building muscle.

I still believe in eatting 5 small meals a day while losing weight,
You can believe whatever you want, but the science says that 5 meals a day vs 1 meal a day makes no difference from a metabolic point of view. From a nutrition partitioning point of view, intermittent fasting works well when carb backloading.

Eat Stop Eat isn't based on 1 meal a day. It's based on not eating for a 24 hr period one or two times a week. For example, eat dinner at 6pm then dont eat again until 6pm the next day.
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Old 06-03-2012, 10:32 PM   #17606
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Hahahaha wolverine dude is gone, he gave up on the gym, and bounced. Camile (brown with the big tits) is still here tho, she's fuckin ripped now, he voice has dropped and her abs look like mine. Def hittin the anavar. She's about to get a boob job increase to size E's from DD's lol.
before and after pix?
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Old 06-03-2012, 10:54 PM   #17607
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great program love it, i have added a bit more tho on some days for back and triceps
How long does it take u to do the workout?

It seems really long.


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Old 06-03-2012, 11:41 PM   #17608
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Do you guys believe in high volume workouts? I get pretty damn sweaty when I workout with shorter rest intervals...

But at the same time, I don't feel like I'm working my muscle enough if I'm not working for a longer period of time...

I have tried doing shorter workout periods, but I tend to get trapped into a plateau


btw, 95 lb incline bench press today, feels good... Wish I could record it, but everyone's too busy doin their thing to help me out
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Old 06-03-2012, 11:51 PM   #17609
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anyone care to share a good workout routine when you guys have been cutting? pretty much looking for something that will help lose the fat/weight and work more towards becoming lean. I know diet is key so please dont waste your breath on me explaining diet right now, i just wanna find a good routine! Thanks bruhs!
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Old 06-04-2012, 12:17 AM   #17610
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Man Hack squats are killer for hitting the latisimus dorsi (the muscles that surround the back rib cage) I swear they hit them better than any row. So if you want a deep canyon running down your back, try them out

Go heavy, like around your squat and DL weight. Awesome for quads too.
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Old 06-04-2012, 12:37 AM   #17611
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Man Hack squats are killer for hitting the latisimus dorsi (the muscles that surround the back rib cage) I swear they hit them better than any row. So if you want a deep canyon running down your back, try them out

Go heavy, like around your squat and DL weight. Awesome for quads too.
max I ever did on barbell hack squat was 225 and that got a bit hairy. I imagine 315 or more would be suicide
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Old 06-04-2012, 12:44 AM   #17612
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i never seem to get the correct footing for hack squats, it always ends up fucking my knee once i hit the 90 degree point... I understand you have to have your weight on your heels to start off with, but i still feel a ton of pressure on my knee
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Old 06-04-2012, 12:47 AM   #17613
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i never seem to get the correct footing for hack squats, it always ends up fucking my knee once i hit the 90 degree point... I understand you have to have your weight on your heels to start off with, but i still feel a ton of pressure on my knee
try flaring your feet outwards a bit. I usually line up the back of my leg/achilles tendon with the innermost ends of the grip, with a slight point of my feet outwards.
IMO the hardest part is not smacking the back of your leg as you come down, wearing pants definitely helps
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Old 06-04-2012, 01:20 AM   #17614
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max I ever did on barbell hack squat was 225 and that got a bit hairy. I imagine 315 or more would be suicide
I guess it depends where your lifts are, I just used myself as an example since I squat about 230 for 5 and was hack squatting that much with no problems. I agree, flaring toes out and pushing at heels helps. I do them without shoes too
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Old 06-04-2012, 01:47 AM   #17615
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layne norton prog is moneyy have modified it a bit as well
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Old 06-04-2012, 02:03 AM   #17616
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I'm curious where people are in regards to bench press vs chinups? It is a good indication of overall shoulder strength and balance.

For me, my 3rm is 220 for bench and 255 for chins (though that should be 260-270 by next week).

Just curious after reading about shoulder pain on T Nation
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Old 06-04-2012, 04:14 AM   #17617
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How do you measure your chinup weight? If you weigh 190, and are packing a 45 around, I wouldn't say your actually lifting 235. Try 235 on a pull down machine..... I find it a bit more difficult at least...
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Old 06-04-2012, 04:52 AM   #17618
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We're not talking about pulldown machines, we're talking about chinups. So yes, measure your weight + whatever you add on to your weight. And we're talking real chinups too, all the way from a hang, up so your chin is above or at the bar.
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Old 06-04-2012, 07:37 AM   #17619
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i never do less than 5 reps on chins, so..

at 185lbs bw:
chins: 230x5 full clean reps
bench: 275x5 (1rm is irrelevant)
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Old 06-04-2012, 07:49 AM   #17620
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i never do less than 5 reps on chins, so..

at 185lbs bw:
chins: 230x5 full clean reps
bench: 275x5 (1rm is irrelevant)
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Old 06-04-2012, 08:53 AM   #17621
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I may modify the layne program as well. I miss bench press and and military press so prob subsitute one flat bench and one seated db press since they are both done twice during the week. I am still doing abs 3x per week.

At 180 bw:
Chin ups: 215lb x 5 (35lb plate)
Bench 195lb x 5
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Old 06-04-2012, 09:40 AM   #17622
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At a 175 bw

Chins - 220 x 5
Bench - 195 x 2
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Old 06-04-2012, 09:50 AM   #17623
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When you say Chin... do you mean palms out (pull up) or palms in (chin up)

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Old 06-04-2012, 10:28 AM   #17624
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at 165 lbs right now:
chins - 210 x 6
bench - 185 x 5

bench use to be higher prior to shoulder injury
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Old 06-04-2012, 10:31 AM   #17625
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at 162 lbs:

chins: 207 x 3
bench: 245 x 3
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