If you can't do good form, go back down. You can fuck up your back way too easily doing DL.

It took me about 1.5 months to slowly climb from 3 plates to 4. I am so conscious about my form, I get a spotter for everything.

From what I have read, cable press (keeps the plane horizontal which is what the pecs are for), DB press (incline, at an angle), and dips.

Just out of curiosity, how do you get someone to spot you for deadlifts? :o

I just make sure someone watches my lower back for me. If it starts to leave form, he'll just place his hand on my back to tell me so I can straighten it out.

ive been in mainland china for 2 weeks, eating greasy carby foods, that taste damn great!
and drinking 6-7 of those 600ml bottles of 1 dollar beers a day

still the most jacked guy on the mainland for sure haha

first hotel had a little gym in it, did a mixed workout of bench sholder press rows and lat pull downs just to get a sweat on

when i loaded the 45's on bench press the little chick behind the counter started yammering at me in chinese. good times

if youve never been to china, and your a white guy, i highley recomend it :D

Decline bench on a slight incline, incline is money
Just look at it , you have barbell and dunbells use both or use one per weeks, I could write a book on chest exercises, I know ppl come here for help but have u ever looked at body builders workout, take what they do. Or you could watch some fairys do cross fit and get a sick skinny ripped body. Bodybuilders are bad ass and if u want to look like 5% of what they look like start looking at what they do.
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Is it ok to workout each body part only once a wk? I'm having a tuff time getting it thru my thick skull that lifting too much in a wk might be ineffective
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could not believe my eyes tonight, some guy was flexing infront of the dumbells and cramped up or something and fell to the ground and was grunting. At first everyone was like...:heckno: then they were like:haha:

This is my new routine for cutting. Its working great for me and I hope it'll work for you too.

Cardio: Monday - Friday
Bike to and from the gym on weather permitting days or 40 mins on the elliptical.

Weight Training: Monday - Friday
I do all these in 5 sets of 15 reps while keeping perfect form using lower weights.

ROUTINE 1

CHEST:
Dumbbell Flat Bench Press
DB Incline Bench Press
DB Flat Bench Flies
DB Incline Bench Flies
DB Pullovers

CORE & TRICEPS:
AB Roller
Dumbbell Side Bends
Knee Hip Raise
Cable Triceps Extension (one arm at a time)
Tri-Rope Pushdown
DB Skull Crushers

SHOULDER & FOREARM:
Standing Dumbbell Side Lateral Raise
Standing DB Forward Lateral Raise
Standing DB Shoulder Press
DB Shrugs
DB Forearm Pullup

BACK:
Wide Grip Pullups
Hyper-Extension
Flat Bench Back Flies
Seated Cable Rows
Cable Lat Pulldown

LEGS & BICEPS:
Leg Extension
Leg Curl
Leg Press
Calf Press
Standing Dumbbell Curl
Standing DB Hammer Curl
Standing EZ Bar "21's"

ROUTINE 2

CHEST:
Barbell Flat Bench Press
BB Incline Bench Press
Cable Flat Bench Flies
Cable Incline Bench Flies
EZ Bar Pullovers

CORE & TRICEPS:
Situps
Oblique Twist aka Wood-Choppers
Knee Hip Raise with Twist
Dips
Reverse Tri Pushdown
Standing Dumbbell Tri-press

SHOULDER & FOREARM:
Ball Bent-Over Dumbbell Side Lateral Raise
External Rotation
Internal Rotation
Standing DB Parallel Grip Shoulder Press
Barbell Behind Back Shrugs
DB Forearm Curls

BACK:
Close Grip Pullups
Deadlifts
Cable Back Flies
Chinups
Cable Behind Neck Lat Pulldown

LEGS & BICEPS:
Barbell Squats
Dumbbell Lunges
DB Calf Raise
Preacher Dumbbell Curl
Preacher DB Hammer Curl
Preacher EZ Bar "21's"




Monday: R1 CHEST
Tuesday: R1 CORE/TRICEPS
Wednesday: R1 SHOULDER/FOREARM
Thursday: R1 BACK
Friday: R1 LEGS/BICEPS
Saturday: SWIMMING (its a full body workout and cardio)
Sunday: REST
Monday: R2 CHEST
Tuesday: R2 CORE/TRICEPS
Wednesday: R2 SHOULDER/FOREARM
Thursday: R2 BACK
Friday: R2 LEGS/BICEPS
Saturday: SWIMMING (its a full body workout and cardio)
Sunday: REST

Repeat R1 then R2

^^^^that is pretty solid
Did something like that long time ago
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Dammm 5 sets of 15.
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why 5 of 15? you could do a heavier weight with less reps and get better results. work smarter not harder.

Today i had the ......

Protein powder
Oatmeal 3spoonful
banana
yogurt
milk

ALL BLENDED TOGETHER.. kindaaa goood

3 spoons of oatmeal, I use to blend 3 cups
Maybe bump that up to 1 cup to start
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put it this way. dont take advice on building muscle from anyone who doesnt deadlift or lift anything heavy.



to put it as easy as possible. if you want to get bigger: when you think you've ate alot, eat more. lift heavy compound movements. when you think you're lifting heavy, lift heavier. keep it simple and heavy.

when i blend oatmeal it doesnt blend just sits at the bottom =[

^ looking for a solution to that also.... sits at bottom unless i shotgun entire shake

Just shake it between sips

Also, buy oat flour instead of oat meal. Same stuff, just finer.

And no, it won't suddenly become "quicker" or worse for you in some way. Oatmeal is already just about as 'quick' as sugar.

Haha I'll look into that. Didn't even get a chance to read your post about it. This thread moves quickly these days. I remember when it was just a consistent few members in here.

Maybe I wasn't the only one who got fat and lazy over the summer ;)

Wish i was bulking ...

Was studying late last night and wanted quick food .. ON whey 2 scoops + 16oz milk + a nature's valley roasted almond bar (the dry kind) + big scoop of organic peanut butter :sweetjesus:

Gonna pay for this in a week .. trying to keep well fed this week as I'm taking it off for exams, hopefully I go back to the gym and can lift more rather than lift less, first week off since mid august :smug: Woop woop.

I'm at the point now where I am not interested in bulking at all. I just want to hurry up and cut so I can start doing the basics again to reach personal records :megusta:

As soon as my waist and hips are close to the same measurement, that's it for me :)

First day of working out after fasting, gotta say I was surprised with results. I expected to be hungry and weak, but I was able to hit a pr for deadlift, and I wasn't even hungry after gym, had to force my postworkout meal.
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Last time i had 1 cup or more, i had the biggest shit cramp.
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