you can also do an alternating upper body and lower body.

A - Lower body max effort strength. B - Repetition upper body/ assistant work C - Lower body Dynamic/explosive strength D: Max effort strength upper body

For example week 1: mon - A wed - B fri - C
week 2: mon - D wed - A fri - B
week 3: mon - C wed - D fri - A
week 4: mon - B wed - C fri - D

example workout would be such:
A: squats or deadlift: work up to a 3 rep max for a set of 1 / back off sets 5 x 3
Oly style: 10 x 4
DB stiff leg: 15 x 4
Bosu ball leg curl or leg curl: 15 x 4
Back ext: 15 x 3

B: DB bench: 15 - 20 x 4
CG bench press: 10 x 4
Pull ups: 30 total reps
DB Rows: 10-15 x 5
Reverse pec deck: 15 x 3
shrugs: 15 x 3

C: Box jumps: 3 jumps x 8 or Broad jumps: 3 jumps x 8
Front squat: 12 x 4
Snatch grip deadlift: 12 x 3
Laying hip thrust; 20 x 3

D: Bench: work up to a 3rep max; 5x 3 back off sets
Floor press: 10 x 4
BB rows: 10 x 5
seated rows: 12-15 x 3
Chest supported rear delt raises: 15 x 3
Shrugs: 15-20 x 3

Any of you know any other good thoracic vertebrae mobility exercises besides the usual foam roller stuff?

I feel like my mid back is super tight, and it always pops and cracks...

In on page 900! :fullofwin:

Well BMOQ killed my fitness and my lifts, I've also been chronically ill for the last 3 months but thankfully it's all over. I'm posted to Cold Lake to go play with F18's as of Friday. I'm going to take the weekend to settle in and then start an all new program on Monday. I'm gonna make my 2012 stats and physique look weak! Yeahhhhhh buddayyyyy!

Hope you've all had a good summer/fall. Keep pushing those limits!

JD Out
Posted via RS Mobile

anyone here got their own belt?
im looking into buying an inzer one

I have a belt that looks very similar to the leather inzer belts. I got it for 19.99 + tax at Fitness Town in Kitsilano..

I have this belt: WSF Genesis Universal Belt: Fitness Town, Fitness Equipment

Comes with a chain. Good quality.

while on the topic of belts (dipping belts not lifting belts), ive got to highly recommend the ironmind de rigueur dip belt.

http://www.ironmind-store.com/images/1310fl.jpg

its about twice the price of a regular dip belt but it is one of the most comfortable and sturdy dip belts ive ever used. its also touted to hold up to 1000lbs. used mine for about a bit longer than a year now and its great.

back and biceps, first time doing bis in a while for a full work out
feels good man

How many inches your arms be?
Posted via RS Mobile

Doublepost

Good luck bud. Hahaha how is it so far for you? Find any hot army standard chicks yet?
Posted via RS Mobile

on the topic of routines - I'm thinking of switching up my strength training and trying layne norton's power hypertrophy program. can anybody chime in on their own experiences?

i also want to switch to layne nortons
but i love how i only have to go 3 times a week for strength as opposed to 5 days :/

close to 19 now

Can't tell if this fucker is trolling or actually retarded, but walking in there with no preparation whatsoever is disrespectful for those that actually put in the effort.

well to be plain honest with you, the physiques of most of the guys shown in that video weren't that great anyway, so if he were to be in a contest, that would be the ideal one

welcome back JD. havent heard from you in a while

meh, thats alrite. Good, not great, could be better.

:troll:








on a serious note, thats huge man... 19 inches going into bike is like trying to get an overly ripe banana to get sweeter than it already is

Yes, get it
Posted via RS Mobile

planning to get the 13mm lever in royal blue
just need to go somewhere or find some measuring tape to find my size

Fucking LOVE late night gym sessions. Gym is empty for grunting and screaming :D. Focus is a lot better as well.

Split on the tech, cardio 3 days as well

Monday - Chest
Tuesday - Back +Bieps
Weds - Shoulders
Thursday - Legs + calves + abs
Friday - Chest + triceps +
Saturday - Back + Traps
Sunday - Arms(bis + tris)Abs

soo glad i dont bodybuild lol. only hafta work out 3 days a week and i dont hafta count calories

or early morning:fullofwin:

squat rack and platforms always empty.