100%. Some body builders peek in the 40s. That is why I am happy to see were I will be this time next year
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Depends on your goals too
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this will fuck your lats to next week.

http://www.exrx.net/WeightExercises/...BPullover.html

Just got back from a stag over the long weekend and my diet went to shits.. ate nothing but junk food, pizza, lots of booze nachos... Need to really go hard this week!

i usually do that at the end of a backwork out

mp assault finally came in today

Ugh, feel drained from the weekend and I dunno why; I only did arm shit on Saturday and Grouse Grind on Sunday, so nothing major.

Not sure if it's gonna be a good workout tonight :(

I feel skinny, waking up late on weekends totally screws up my diet and I end up eating way less.

rough man, dont worry 1 mr will work its magic

i think im getting sick, just in time cause im on a deload anyways

Dude, that one looks killer. Just doing the movement here on the couch I can feel the lats taking a beating. Thanks! I'll give it a go tonight.

I'll try this too, thx

got my 5x assault pharm pre-workout.. cant wait to try it!! for some reason they gave me an animal pack training log/book......


*edit* for anyone that was hesitating to order from wheycheap.com due to customs fees/tax etc.. THERE IS NONE!! you dont pay anything when it arrives at your door!!!! after calculations each pharm assault cost me $32!!!! that is an insanely good deal.. im only going to order from wheycheap now..

Blah why does my bench press suck so much.
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What do you guys recommend for a pre-workout shake that has no creatine and preferably no caffeine in it?

^^ Drink some whey mixed in juice, or BCAA's.

Working on my triceps hard dramatically increased my bench

Ima try this next workout.
I had a decent workout..starting to get back into it, summers over, time to buckle down and get back to routine.

I hear a lot of talk about 1MR, are you using this as a pre workout? I remember trying a sample and felt jittery afterwards.

x2…major muscle group involved in bench press. Work them, i some times do it same day as bench and some times ill do it only on arm days (if i do triceps on bench days, my bench is weaker)

I've been using 1MR for about 3 weeks now, its pretty solid. Coming from a pre-workout with no caffeine I could tell a HUGE difference.

However there was one week where i wasnt sleeping very well, and even if I took it my workouts sucked. I wasnt sleeping well because of the supps, just had alot of things on my mind.

I'd definitely recommend it, there have been a few instances where I've been a bit jittery right before working out though

Will this increase my stamina and energy? Or would I need to take a shake with some sort of caffeine in it to feel those effects?

Really, I just want a shake that I can take after I get off work before my workout that'll give me focus and energy. However, I still want to sleep at night. I think that eliminates most caffeine pre-workout shakes.

Right now I'm just taking ON 100% Whey as my pre-workout shake. I don't find it gives me any energy or focus.

This is my lazy assed workout plan.

Workout A
Clean and Jerk 3x5
Squat 3x5
Bench 3x5

Workout B
Power clean and push press 3x5
Squat 3x5
Deadlift 1x5

Workout for today:
Clean and Jerk - 105lbs
Squat - 235lbs
Bench - 145lbs

Add weights every workout until I stall. When I stall, attempt weight up to 3x. If I fail, then back off 10% and build up again.

Dinner:
Half a salmon
A pound of sweet potatoes.

mmm.. starches.

In my personal experience, non-caffeinated pre-workout supps don't do anything for energy or focus. So if you don't want caffeine in it, I wouldn't bother taking one at all.

But for caffeinated ones, I think others can give some recommendations. Easiest and cheapest would probably be to take a caffeine pill. I just slam a Coke Zero or two :)

Right between my last 2 sets of Deadlifts today a guy comes over and says "dude you're turning into abit of a monster hey" I say "I dunno about that. abit stronger maybe, not really any bigger" he says "no man, like since the beginning of summer you're way bigger" so I say "thanks man, lots of hard work" and he starts telling me about why he didnt come very often in the summer and how big he used to be... at this point im down in my start position and he keeps talking.... and talking.... and talking.... asks me where my gym buddy (jeffh) is, i say hes in moab 4x4ing, and he starts telling me about how he wants to go mountain biking there... and talking and talking. finally I say "you know, part of the reason im 'turning into abit of a monster' is because I keep the intensity up in my workout." and put my headphones back on and start my set haha

Haha, you are right. It turns out I was actually a pound heavier, and I upped my squat and dl by another 10lbs. Also focused on my lats with the advice given earlier, see how I feel tomorrow.

I read about how some of you guys take caffeinted pre-workout drinks, and some of you have said it affects your sleep or has other side effects. It seems like there's always something wrong with a pre-workout drink. SuperPump causes stomach aches and anal drainage; 1MR, depending on scoop, can make you jittery/up all night/etc. I'm probably missing a few.

Is there no all-arond best pre-workout shake? No ON Whey-type sort of class-leader for pre-workouts?

BTW, just to play along, I'll add my #s:
Weight = 155
Bench = 205 x3 with spot
Squat = 245 x3 or 4
Deadlift = 245 x5

I don't use machines much. Mostly body-weight exercises or free-weights. Chin-up 8x3, pull-ups 8x3, dips 10x3, etc. IMO, bodyweight exercies feel more natural than machines (eg: lat-pull down, tricep extension, etc.)

BTW, somebody above needed advice on increasing their bench. Since benching is a push maneuver, how about a pulling maneuver? EG: inverted row. Just a thought.

Well the caffeine disrupting sleep aspect is mainly due to taking it too close to bedtime. It's the same as if you drank an espresso a few hours before bed. If you work out earlier in the day and you take it there won't be any problems.