hey berz are you going heavy both days?
what kind of sets and reps are you doing?

Depends, I honestly prefer going alone. Less chatting more mental focus. But having someone there can help motivate you, spot you, etc. Personal preference really.

I have to say, it's been nice taking a week off.. My shoulder feels perfect now, it was always sore before. However, more than a week is a bit too much. Can't wait to get back to see my wife, cats, and hit the gym... in that order :ilied:

I do a Heavy as Fuck day on the first time of the week in the 6-10 rep range 4-5 sets per exercise. 2nd Day is not quite Heavy as Fuck but not a pussy day either 8-12 rep range. Each day is different stuff than the previous day. I won't do the same workout both days.

Berz out.

How long have I been saying that kind of program is the way to go!


Should post up in the routines thread.

starting old routine back on monday

1. Chest/Triceps
2.Back/Biceps
3.Legs/dElts
4.Chest/triceps
5.Back/biceps
6.Legs/delts
7.off
repeat

Are you going to continue on dat dere stronglifts or switch to a split?

i think ima go to a split. i gained about..15lbs since i started it, but at the same time i didnt have a clean diet what so ever lol :heckno: im up to 295 :rukidding: soo im going back to split and going to mainly concentrate on losing weight. I didn't do one bit of cardio throughout this so its time to go back to my cycling classes i use to do where i saw the biggest difference in weight lost! :accepted:

OR

since i work a lot, the SS was the best fitment for my type of schedule (going gym 3x a week ftw) so i might stick to it , except change/add couple things since i can't do any squats/leg exercises that put any type of strain on my knee. Plus i wanna be hitting dem delts i've been neglecting

Diet makes a huge difference man. It'll take you a few days to adjust but once you do its all quick + easy and you don't even gotta think about it.

new pr for deads 320 x 1, then 275 x 4, 245 x 10
325 next week.
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Dammm surpassing everyone in the league!
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aha thanks i always hear ppl saying i didnt deadlift in like 2 weeks and my deadlift went up so i have been deadlifting every 9-10 days and adding each time, so far so good

Past month Been eating banana half way threw workout
Feels good gives a little energy boost while cutting
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Breakfast of Champions: 8 strips of bacon, 3 sausage egg mcmuffins, 2 cups of milk.

All for $3 at McD's :megusta:
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3 dorrars? how

i know im rounding :(

Bend your knees a bit lower, your ass will almost be parallel to the ground enough so that your back isn't rounded; your ass shouldn't be rising up as you pick the weight off the ground

Make sure you're not straightening your knees too early during the pull, otherwise you're only using your back to lift the weight up. Start straightening when the bar gets to about knee level.

Bringing your chest up will naturally keep your lower back flat.

gerbs you're going to hurt yourself if you keep on doing that.
keeps your ass down, sit like a squat and keep your chest out. raise your back and legs at the same time or like ^ said, youll be using 100% back to pull up!

anyways, what should I do if the front/left part of my left delt hurts a lil when I do any sort of press? I feel like it's preventing me from doing bench.. I can do a 65-70 dumbell press but I can barely do a single 45 bench press :S maybe its not my shoulder but another problem? please help!

Try face pulls, reverse pec deck flies, and rotator cuff exercises. Helped me out tons. I usually throw in rotator cuff exercises on leg day/chest day and face pulls/reverse pec deck on shoulder or back day.

I'm assuming it hurts because of muscle strength imbalance. Once you get your rear delts and rotator cuffs strong, you'll notice you get far less injuries/pain.

btw, how many pounds is the 3 plate DL race?
isnt it 45x6= 270 pounds + like 40 on the bar? LOL

^thx! and for the rotator cuff exercises, I should do lower weight to minimalize delt right

bar is 45lbs, so 315lbs

Any tips on how to get my deadlift to three plates? I can do about 5 reps on two plates and 1 rep on two plate+25 or 2 on a good day.. Should I keep doing reps on two plates or slowly increase? I feel like total shit after doing such doing the twoplate+25 though



:alone:pinner for life

My arms are really starting to lag behind the rest of my body so I am thinking of doing some a few sets of arms on my shoulder day.

Mon: Shoulder/Arms
Tue: Legs/Abs
Wed: Rest
Thur: Back/Bis
Fri: Chest/Tris

Opinions? Will doing 4-5 sets for arms do anything?

maybe the problem is that youre overtraining?
try just using extremely heavy weight and making your eccentrics really slow? (on bicep curls)
I stopped working biceps as much and theyve been growing alot more since you do them on so many other exercises too!
only exercises I do for bicep on bicep day are heavy preacher curls and weighted chin ups