so true.

my numbers are goin up real good right now. will blow thru the 1000lb club this week. but at my next plateau im going to switch to volume for the summer.

My gym doesn't have that, I either steal a bar off a benchpress, or grab a shorter 5 foot bar and go at it. I don't go to the squat rack unless im squatting as I HATE waiting for people to finish curling/mil pressing/shrugging in there when I wanna squat.

Smith militarys will give you no swole feeling at all, I do them after near the end of my workout sometimes, but otherwise I stay away from smith as much as possible. The movement on a smith is very unnatural so you can't even push yourself without pain.

^Agreed.
Rack is for back squatting.
Shouldn't be needed for mil press unless you're going 225+

Officially 217 LBS! Fuck yeah! Been a few months since I was this light, been hovering around the 225-230lb mark for the past few weeks. Feels so good to be 217 again, this sounds like a bitch thing to say but in another 10 lbs I'll be able to fit into all my summer clothes again :fullofwin:

My refeed day is tomorrow but I'm hesitant, don't wanna eat and gain pounds, but I need it. Last few days have been horrible, headaches + lethargic. What do you guys eat on refeed days? I'm craving a burger from 5 guys ... nom.

I used to do a lot of shoulder press with the straight up backing, could do up to 80's. Recently switched to without backing (sitting straight back at the end of a flat bench) so I could build up my stabilization muscles. I like to go higher rep with this exercise (8-15), did 65's today but on my 8th rep I fell back a bit, and had to use my legs & core to stabilize myself. My neck was sore for a bit, but now it's better. It got me thinking tho, should i even be going heavy with this type of exercise? I have a feeling if I were to try 80's i'd probably snap my back. It seems so dangerous. I know i'm capable of doing more than 65's , but kinda scared......btw...... 5'7, 170 lbs, 19% bf

My opinion would be to not do unsupported seated shoulder presses. Standing would be alot better. You want to use your stabilization muscles, but you're only going half way. By being seated youre restricting your bodys ability to use its full stabilization ability thru your legs, hips, and core so it has to strain what its able to use.

Thats just my opinion. Im sure people use that exercise with great success, but its not for me.

^ when you do standing press do you put one foot forward?? And if you do put one foot forward, do you keep that same foot forward? or do you alternate left food forward then right foot forward. I just found it too hard to stay balanced when standing neutral....and not to sound cocky or anything but i have some amazing balance (been downhill mountain-biking for 10 years) I found that standing press hits the front delts hard. BTW barbell press is not an option, when it comes to shoulders i'm ALL dumbell, wayy more range of motion.

Finally back over 200lbs. After taking close to a year off and shrinking down to nothing (fucking metabolism) I've been back at the gym for 3 months and have put on close to 15lbs. Only problem I'm having now is getting enough calories and eating enough. There are no supplement stores here so I think I'm gonna have to order some sort of gainer. Just have to figure out what a good lactose intolerant gainer is.

I may not be as big as I've been in the past but I'm definitely in the best all around shape I've ever been in. The gym is now part of my life again... oh how I've missed it!

One question. Anyone here get sore elbows? That's what caused me to stop lifting in the first place is my elbow was sore as fuck and I couldn't work out.

Berz out.

any suggestions on gaining weight ? what foods to eat, better exercises to perform. I want to gain as much healthy weight as possible and I'm not sure how to exactly approach it. Any input would be much appreciated :)

compound exercises: bench press, squat, deadlift, pullups, exercises that work multiple muscles at once, eat foods like peanut butter, lots of meat, lots of milk
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Pasta, milk, steaks, chicken breasts, and squats.

^ all of that and CONSISTENCY , the most important thing.

taking 2 weeks off...got tendonitis acting up in the elbow

max #'s on heavy days was:

285 x4 x6 for squats
95 x6 x5 for dumbell shoulder press
245 x3 x3 for bench press

5'3"...150 ish...haven't weight myself in a while

Finally able to deadlift 315lbs again. My lifts dropped during my cut 215 -> 185. But now I'm around 187ish and DLing the same as before when I was 215. Awww yeah!!! Actually most of my lifts are going back to where it was before but this time I'm a lot leaner.

Strong lifts for 150lbs. Does anyone use a george foreman grill?

Do you guys find that when you go heavier weights on DL your back starts to arch a little.

Yeah mine does a bit when I get to 5-6 plates ish , I mean under all that weight it is hard to keep pinpoint form. As long as u r still keep relatively good form u will be ok
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Easiest and fastest way to cook meals IMO.

Good investment. They're only like $30.00 at Canadian Tire.

anyone following the lead up to the olympia? halo? hows things looking this year?

Does anyone here train at eileen daily? What a mess...

Just took in a heavier amount of carbs after a 3 weeks of next to none to prep for a rugby tournament, man I'm bloated like a sow.

looked online canadian tire website because i'm interested, its $90 and $150 though? ....

if you know where i can pick one up for $30 for sure that would be awwwwwwweeeeeesssssooooooomeeeeeeeeeee :fullofwin:

I would still put all my marbles on jay ! He does one show a year so his contest prep in 110%
Altho Kai green looks unreal he worked on his hgh gut lol and shoulders , phil Heath I think will come 2nd and jay 1st his body is just unreal
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^ heath and kai greene are the ones im hoping to win this year.

heath deserves one, he is still so fucking young witch is crazyyyyy