music is so important. you need the right beat. i can't lift heavy without music. i use in-ear headphones like halo. keep from getting distracted. shorter rests, higher intensity

Read the part DeFranco wrote under "Crank it up"

http://www.t-nation.com/free_online_..._warehouse_gym

bis and tries tonight

arms are gonna asspload again
love it

shoveled foot deep snow for 24 hours over the last 2 days, does that count as a workout? if not, i went to the gym last night after a 12 hour day of work just in case.

so much for <100 carbs

ate about 350carbs today :lol

250g protein

kept fat around 60-70g

I'm using dre beats headphones but they keep falling out of my ear. should have gotten over the ear headphones

LOL just in case
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shoulders and biceps today, gonna focus on rear delts today

Any specific workouts you can suggest to blast the rear delts?
All I've been doing is flies

went back to popeyes today and got more samples of 1MR. going to crush my workout tonight!!

Face pulls, band pull aparts, reverse pec deck, incline rear delt flies

Didnt you say it was a wee bit too intense just 2 days ago? :fullofwin:

100 dunbells for 8 on shoulder press, have not done dunbell press is ages so happy with that


yaminashi- behind the neck smith machine is great for rear delts also what louie69 said is great also

RRxtar is in the rabbit hole noww!!! LOL

BOOM 185 bench press again
its been since august

sweet tits!

3 sets of 5 reps of 275lb bench tonite. before this week ive never done more than 1 set.

upped my max on seated cable row, and wide neutral grip pull downs too. and really powered my standing military press. wish i coulda deadlifted but had to leave early.

decided to stay at my current gym, selling my sports central coupon PM me 100$

fuck man that is sick, your bench is up big time
sick bro

Nice....I did 2 sets @ 275lbs for 4 reps last night. This was after a couple sets @ 255lbs and 265lbs.

when u guys go for like max or high weight bench do u guys go to bench right away or do u warm up with some other stuff first

I like to warm up with a weight I can do confidently and relatively easily, and really go slow on the ~8 reps I do with it, and really try to activate all my chest muscles by squeezing together hard. I find doing that reminds me how to do the exercise properly, then I stretch, and then I go heavy.

I've made the mistake in the past of tiring myself out with weights that bore me, for the longest time when I started out I didn't think I could bench a plate, then one day I just started with a plate and to my surprise I could do it relatively easily.

Going to be so fucking sore tomorrow. Tried to hit new maxes for a few lifts. Still can't do "2 plates" for reps yet.
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benched 185 @ 125lb bodyweight for 2 :)
not impressive but im young

how old are you? 185 at 125 is prettty alright


for my maxes, i usually hit them on my 4th or 5th set depending on whati m doing

hey guys when you are doing barbel bench press are you bringing the bar all the way down to your chest on the heavier sets
i usually keep it a few inches higher as long as my elbows are bent 90 degrees
if i go any lower i find it puts too much pressure on my shoulders

my max benches are usually 3 inches off my chest. long arms put my shoulders at bad angles to go lower.

i am 6'6 and have never had any shoulder problems and i got long as mutha fucking arms, maybe cause my chest is pretty big when i go down it seems like its a shorter distance since my back is slightly arched and my chest is out, i donno

Have u ever thought of taking a shorter grip, think of close grip bench but one more fist out, my friend benches and close grip stance its fucked but it works for him and he never has shoulder problems, lots of the time is the elbows are flared hella out and it is putting so much stress on your shoulders, it is really hard to give advice with out being there since everyone is diff