so im switching my workout into strength training, but my buddy who helped me do my routine put me doing 3x4 instead of 5x5, is this okay ?

rather be a fat prick that tries, then a fat prick who doesnt give a crap.

but thanks for the later post.

lol funny but ya.. good work.. its not easy losing all that weight.. it takes hard work and commitment.. and once you burn all that fat and gain more lean muscles .. you'll burn more calories a day

if anything .. when i lost all that weight/fat ..it was because of the food i ate -> and the amount of calories i consumed too

i was once in the 200lb range too ;)

Does anyone have the 5x5 report? Adobe reader doesnt work for me.

the report comes in pdf

try to get the latest adobe reader version

yeah it feels good this far. At first it was a lot of work but that's when i realized i had the wrong mindset. I actually enjoy goin now. Feel like a slob when i dont hit up the gym

I tried going from adobe reader 10, then 9, then 10 again, an error comes up when trying to open AR. You mind copy/pasting for me please? :)

its 211 pages lol ... i would try to find out whats wrong first :P

mm can someone recommend me a good n cheap place where I can get handle straps?

Can anyone give me a list of good traps excersises, or a good shoulder/traps workout that works for them. Thanks

Any form of shrugs
Upright barbell row

Deadlifts. Mine are always SUPER sore after a DL day.
Moreso than when I shrug

BB Overhead Shrugs.

heavy power shrugs for traps

/nextquestion

first day of strength training , did 3x5 instead of 5x5 though. Today was chest day. finally pushed 175 on bb bench press, it's slow but eventually i'll get to where you big guys are at! haha only been going to the gym regularly for the past 6 months so i still got lots of catching up to do :P

the spreadsheet for the 5x5 stronglift

http://s3.amazonaws.com/StrongLifts/...tracker-lb.xls

entered my max weights etc.. and it calculated what i should start at.. but since i did not have this spreadsheet.. i started at a higher weight than what it suggested.. but i guess ill see how it goes... cheers =)

It told me I should be doing the 3x5 instead for 3 of the lifts....

Berz out.

any overhead lifts or deadlifts your traps will grow

did chest tonight,
have been doing dunbells the past month and have moved up big time

Had some guy complain to me that I was dropping the barbell during deadlifts, and the sound was hurting his ears. Now it's not like I was dropping it with a foot left to the ground; I was setting it down near the end of the set. Apparently, the clanging bothers him.

I find it odd that he decided to talk to me, and not all the others guys in the background who were dropping their dumbbells for 15 + minutes.

tell him if he can deadlift as much as you, you wont make noise anymore

And if he can't tell him in your kindest voice... STFU and GTFO

Berz out.

Been trying to focus on upper chest and I think it's paying off. My front delts are starting to get big though. Side and rear delts are having a hard time keeping up.

Berz out.

You know maybe he can DL more than me. It was during my warm up. I just find it ridiculous that he has the twisted sense to complain to me when there are so many other people making noise in the gym. The gym isn't a library setting, and I was by no means the loudest guy there.

End of a DL set, you're tired, you want the weight out of your hands. But i'm not being a douche, dropping it with tons of air time.

I just don't like how he made it seem like I was being the jerk.