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Originally posted by Orbax Right now its lat pulldowns, seated rows (Triangle bar grip), bent over reverse Dumbbell flies. Those are my main ones. Sometimes I do the one armed rows on the bench, but for some reason I dont like them. like on a chest back day i do chest then ill go to lat pulldown and do 1x12 with 105 1x10 with 120 3x10 135 then till failure (less than 5 hehe) with 150 chest grab 15 lb dbs and do a 15 rep warmup (DB reverse flies) 1x10 20s 1x8 25s 2x8 30s till failure 35s then the next time i go in for chest back is chest lat pulldowns (my main focus right now) chest seated rows 1x15 90 1x10 105 1x10 120 2x10 135 1x till failure 150.

yeah...lat pulldowns were pissing me off yesterday. i feel like i'm not even working my back ya know...like arms are doing all the work. i really like row exercises, but i want to widen the back which takes pulldowns/ chins.

i don't know lat pulldown just pisses me off hehehe..

I know what you mean. its WAY too easy to turn back exercises into arms exercises. The way I focus on it is not trying to get my hands to my chest...its trying to get my elbows to sides. If you see the difference. You realllly gotta concentrate on letting your arms go almost limp and using your back to flex the elbows in.

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Originally posted by Slylee i'm not trying to lose weight. if anything, i'm trying to gain. i want definition...i'm just thin. i want to me more muscular that's all. not TOO much though...not all butch looking. just a little bit.

i'm not trying to give you a complex or anything, but it could just be that you still have body fat that isn't gonna go away through just exercise.

do you do any kind of weight training now? because if not that will help shape the muscles. instead of focusing on lots of weight like a dude...focus on high reps and slow movements.

other than that...you might just need to change your diet if you aren't as lean as you want to be...

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Originally posted by Orbax I know what you mean. its WAY too easy to turn back exercises into arms exercises. The way I focus on it is not trying to get my hands to my chest...its trying to get my elbows to sides. If you see the difference. You realllly gotta concentrate on letting your arms go almost limp and using your back to flex the elbows in.

yeah i know...maybe i should lower the weight a little and work a little harder on form...

what weight were you doing for lat pulls? Im currently trying to shock my lats into growth thus the high weight but I was finding that 105 lbs could be crazy weight doing an explosive contraction then a 3-4 second relaxation with a 1-2 second pause at the top. Well, i do that with all my weights now, most mags and articles have said its by far the most effective way. instead of quick up quick down no stop using momentum from last motion etc...

Everyone ive ever worked out with has had to drop down to 80% at least of what they were using to do it properly hehe. So many people have terrible form.

Its always kind of cool because half the time im in the gym someone will watch me and come up later and say "Hey man, just wanted to tell you, you have awesome form." always makes me feel nice.

so I can’t just eat pizza and cookies? lol

I DO have a problem with controlling my diet. I’ve always been really skinny and could eat what I want and not gain weight. In a way, that’s bad. I love healthy foods too though, like veggies and fruit and salad...and I’m a big meat eater as well...but I also love my wendys and taco hell!

you won’t give me a complex, don’t worry. you’re probably right. I don’t really do a lot of cardio...maybe 2 times a week I’ll go rollerblading with my mom. I get into it too, we don’t just fart around and talk while we blade, we go fast and hard around this 1 mile track. I usually do 3 miles. And when I’m in the gym, it’s strictly weight training w/ my boyfriend. I do all the exercises he does with free weights and the machines. Every night we do back, or legs, or arms. I even got these cool gloves the other night so I don’t get all those calluses

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My soliloquy may be hard for some to swallow, but so is cod liver oil.

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Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

do the workout i gave you!

and girls are supposed to have a certain % to be healthy. otherwise periods stop and your body gets all fucked up. Just try working out and getting muscles to press through and thin out the fat

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Originally posted by Orbax what weight were you doing for lat pulls? Im currently trying to shock my lats into growth thus the high weight but I was finding that 105 lbs could be crazy weight doing an explosive contraction then a 3-4 second relaxation with a 1-2 second pause at the top. Well, i do that with all my weights now, most mags and articles have said its by far the most effective way. instead of quick up quick down no stop using momentum from last motion etc... Everyone ive ever worked out with has had to drop down to 80% at least of what they were using to do it properly hehe. So many people have terrible form. Its always kind of cool because half the time im in the gym someone will watch me and come up later and say "Hey man, just wanted to tell you, you have awesome form." always makes me feel nice.

on lat pull i usually stay somewhere between 200-210lbs. i've got pretty good form right now, but i should focus on the squeeze maybe a little more ya know...maybe i'll drop 30-40lbs next time and try it again...

wow...thats a lot. There are some big mudda fuggas in the gym and they usually dont hit that hehe. I know youre a big mudda as well. but yeah, try droppin some weight see what happens. also mess around with angles of leaning back a bit so its half pull half row.

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Originally posted by Slylee so I can’t just eat pizza and cookies? lol I DO have a problem with controlling my diet. I’ve always been really skinny and could eat what I want and not gain weight. In a way, that’s bad. I love healthy foods too though, like veggies and fruit and salad...and I’m a big meat eater as well...but I also love my wendys and taco hell! you won’t give me a complex, don’t worry. you’re probably right. I don’t really do a lot of cardio...maybe 2 times a week I’ll go rollerblading with my mom. I get into it too, we don’t just fart around and talk while we blade, we go fast and hard around this 1 mile track. I usually do 3 miles. And when I’m in the gym, it’s strictly weight training w/ my boyfriend. I do all the exercises he does with free weights and the machines. Every night we do back, or legs, or arms. I even got these cool gloves the other night so I don’t get all those calluses

well all i meant was...we've all seen your pics and know that you're in great shape now. but there is always gonna be a point for everyone that they reach where there abs aren't gonna get more defined or whatever without cleaning up what they eat.

for example...i'm just like you and LOVE taco hell, wendy's etc...and it shows trust me. it literally caused me to gain like 10lbs over the course of a year at school. but you have to consider that before that...all i ate was grapenuts and protein supplements. i still worked out the same amount...that is totally a change in weight based on the crappiness of my diet. now of course that is a little extreme for most people, but its just to make a point that you just might not get that look you want until you clean up the diet.

but like orbax said...it also could be if you just do a little more weight training...that could be the difference...i'm just a strong believer in diet is all...try to just lift weights a little more and eat a little cleaner...you don't have to go cold turkey...and try that for like a month and see what happens...

one thing im having a rough time with is obliques. I got the serratus and the abs are starting to poke through, but no obliques. Ive been doing right elbow to left knee twists on the decline bench and stuff but ...yeah. anything better?

ite im off to el gymo