Especially trying to sit into your car. I end up falling in and using my arms to lift my legs in. Hurts like hell but its a good indication of a great workout.
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The gym in kelowna has all the leg gear upstairs. I think it's a sick joke from the staff. I had to butt scoot myself down the stairs after my leg workout cuz I took one step and almost duffed down the whole set. Fuckers.

Berz out.

I use the bike, 15 second sprint, 45 second spin intervals

Figure i'd post this for some of the noobs here, since this thread has taught me soooo much about lifting. And looking for a bit of critiquing from those who know their shit. My trainer made this up for me a few weeks ago, and every workout has kicked my ass. Every day i alternate between 4 sets of 6, or 4 sets of 12

Back-Triceps:
Wide-grip pull-ups
Narrow grip pull downs
Single-arm Dumbbell row
Seated Cable rows
Cable straight arm lat pulldown
Barbell Lat pull-over with push press
Reverse Back Flies

Chest-Bi-Shoulders:
Incline Dumbbell Bench
Flat barbell bench
Dumbbell Chest Flies
Dumbbell Shoulder press
Palms in barbell shoulder press
Barbell Bicep Curls
Barbell Reverse Bicep Curls

Legs:
Back Squats
Front Squats
Leg Press
Seated Leg curls
Lying Leg curls
High rep standing calf raises
Seated Calf Raises

Before i begin each workout i do about 50 sit-ups, and a few oblique exercises.


Should the lack of deadlifts be a concern???? Adding deadlifts to one my days is out of the question, Maybe should i add a 4th day...call it "core" and do deadlifts, abs, and obliques

^ I would probably replace leg curls and extensions with walking lunges (with or without weights) and deadlifts. Leg press is pretty pointless if you are doing both front and back squats.

Holy crap how long are you at the gym for on your 4x12 days?

i'm @ the gym for about an hour to an hour and a half. Usually the 4 X 12 days take just over an hour, it's a lot easier to do... because of that i try to limit my rest time as much as possible. The heavy days take close to an hour and a half, mostly because i'm dying after every set and need to take longer breaks.
4 x 6 days are heavy, slow, and controlled
4 x 12 days are light, fast, explosive bursts of energy

Is it better to do chest+tris or chest+bi? I feel that doing back+bi is more natural for me b/c doing DL i can already feel it working my biceps as well

Some say chest and tri's because a lot of the chest exercises hit the tri's anyways ... but some people think if you do chest you're already wearing out your tri's a little so you won't be hitting near your max ... I guess it's preference, but since my gym is small, once I get a machine/bench, I like to use it for as many things as I can.


ie. I'll benchpress, then close grip benchpress for tris.
do chest flies on a flat benchpress, then go into skull crushers etc.

Plus your biceps already get a workout with back anyways, especially with close grip pull ups. I love doing those to get the burn going in my biceps and then do some bicep exercises.

-----

i used to pair up triceps with chest and biceps with back, then i recently switched it up and i have been able to go heavier on my tri's and bi's.
my arms used to die out after doing chest/back but after switching it up i found i was able to work my arms a lot better than before.

Depends on how you space them out. I made the mistake of mixing up my usual routine last week and I ended up doing shoulders and chest/tris on 2 days back to back. I paid for it, I went heavy on shoulders, and when I tried to do my usual max weight the next day I almost injured myself, had to back off and got a shitty workout.

What I usually do is do chest/tris and then use a Legs day and/or a back day to break it up, then do shoulders.

I never really understood arms days either, just sounds funny

Haha, same thing happened to me. My elbow was hurting a lot last week when i failed on db benchpress

I feel like my arms are lacking so I have a separate day for each muscle. One day for just tris, one day for just shoulders, and one day for just bis.
You might say its excessive, but I really feel like they're small compared to everything else. I use to do back and bis, chest and tris though.

Shouldve known that my legs would be twice as sore day 2 after my leg workout
:fuckyea:
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Anyone know where I can get canterbury shorts like these locally?

http://www.canterburyofnz.com/media/...1070_large.jpg

places that carry rugby gear, maybe soccerwest

Does sportchek carry canterbury shorts? i want to take advantage of that friends and family sale

I need something like that... for my face haha. My whole body is leaning out but have yet to lose the baby fat on my cheeks =P

*Sarcasm*

sorry but doing neck exercises isn't going to make you lose fat in your face.

LOL my buddy ordered that from bb
he put it on his head tried it out
i think i got the better workout in my abs from laughing non stop...not saying it doesnt work but it cracks me up!

Not that I know of. If you want a definitive answer call in and just get them to search the brand name in the portal, takes ~5 mins. I kinda actually miss working there :(

Hey guys what shoes do you wear in the gym, im look at asics, what should i look for when i shop for shoes

Chucks for lifting, New Balance or Nike Frees for cardio (rarely nowadays)