yes :okay:

You can do it!

Do you train by yourself or go with a partner?

I would just stick with the regular chest work outs, flat, incline, and decline chest press and flies...

most of the time I train myself with dumbbell flat bench and incline... but i find it harder to mentally focus with a spotter standing behind me..

I did 5 sets of incline and 4 sets of flat bench today, with 2 sets of pushups somewhere in between

Start doing more fly's, and focus on the form and pump. When I started really crushing fly's I started pushing more on flat and incline. Not a coincidence IMO. I do them on the cable machine NOT the fly machine as it's too easy to cheat on it and it doesn't require any stabilizers. Use the cable machine to do flat, incline, and decline fly's and watch what happens to your DB numbers :thumbsup:

Also imagine the spotter as simply a safety net and take the opportunity to push yourself to your absolute limit. You should be focusing so hard on the weight that the spotter doesn't exist, and if they're good they shouldn't touch you or even cause you to notice them until they're truly needed.

:accepted:

I mix up my fly's with both dumb bells and and cables, and holy shit I work up a good sweat from it.

I personally like having a spotter just for safety measures, those extra couple of reps like you're gonna fail, and importantly feedback. And it's extremely helpful if you're doing the maximum over train program.

family members think im on roids cus i they dont know what a pre-work out is LOL

Ya man, Gold's Burnaby, looking to join?

^ Too funny...

Guess i'm on a cut for summer. Ontario is wayyy to F&*8in humid. My appetite is gone. Just had a burger patty, some jalepeno's onions mushrooms and half an avocado for dinner. Maybe i'll get rid of that little fit extra chub. If I can stay away from the beer. Too god damn hot.

I'm hitting that 2 plate bench press today. Gonna use that tracklist you posted luder, its fucking sick!

pretty lean for GOMAD, I was a fat slut with all that milk :okay:

Use to go there long time ago. Probably 2 years ago. Recall seeing you. Got too busy so I left.

Was actually there last night. I've got a 1 week trial thing going on. Will be heading there again tonight.

Look for the jacked BBC with zyzz shorts

The one at gilmore right? I'm thinking of starting a membership there next month.. How is it? When do you usually go and when is it usually packed?

Off to Richmond fitness world for back exercises, going solo :okay:

This was me before I took a 4 week rest period... due to wisdom teeth removal/shoulder/wrist injuries.
5'7 @ 134
http://i47.tinypic.com/2wekrrq.jpg
Then I took 3 weeks of easy lifting... and now this is me after 2 weeks of hard lifting
@ 138
http://i46.tinypic.com/r7945g.jpg

I felt bigger and stronger back at 134 :okay:
and both pictures are cold

Gonna listen to some " How Low" by ludacris while doing squartz

edit: yay 280lb 3x5, new PR. Felt easy but way too tired after work to do 2more sets.

did back n bi today...with having sore tri/chest. fuck couldnt do my best =[ you know that sore you get for days after a long break period from gym? day 2 for me with it and it sucks ass haha

what do you guys set the notch on for incline?

:fuckyea::fuckyea::fuckyea::fuckyea::fuckyea:

I fucking did it

http://imgc.classistatic.com/cps/poc...303ig9_27.jpeg
http://upload.wikimedia.org/wikipedi..._bench_001.jpg

225 x 5,4,5 (assisted on last two reps)

@ 168 lbs.

Hahah nice pic ^^^^^

Good job! I'll hit the thanks button when I get to a desktop :fuckyea:

I just take it off the rack and put it back ?
I guess higher notch. Long arms

i was referring to seat adjusting

Its not always about the lift.

100% Diet. 100% Lift.

Eat more.