quote:

Originally posted by Orbax that the order you did it in too? thats intense!

I always do first one muscle group, then other muscle group.
If I do, for example, bench press, and then biceps curl, my chest won't be as warmed up for incline dumbbell press as it would be right after bench press...
Get my point?

Btw, why do you think it's so intense?

quote:

Originally posted by Ibizadreamer AG So anybody working out today?

legs:

full squat: 65, 55, 45
parrallell squat: 90, 80, 70
half squat: 110, 100, 90
(6-8 reps, kgs)

thigh curl: 90, 80, 70, 50 (lbs)
leg extensions: 190, 180, 160, 130 (lbs)
donkey raises: 320, 300, 280 (20 reps, lbs)

all above done with fluid motion, no rest between sets or exercises

___________________
diego, the white edition page

quote:

Originally posted by Floorfiller BICEP: Bicep Curl (BB or DB) Preacher Curl Concentration Curl 21's Cable Curls Hammer Curls

What are 21's?

quote:

Originally posted by Evil_Gnome What are 21's?

I explained earlier.

quote:

You probably wonder why 3x7. Well, it's like this, in case you don't know... First take a barbell (EZ is possible) and put the weight that allows you to do approximately 15 reps. Then you do the first half of curl, 7 reps. That means motion from extended arms to around 90° angle. Then you do the whole curl, 7 reps. That means full motion, from extended arms to flexed arms. Then you do the second half of curl, 7 reps. That means motion from around 90°angle to flexed arms. This exercise is great for both mass and definition. After it, you're wasted. Trust me on that. Weight you do with it seems low, and people might think something like "Look at that guy... He's doing curls with only 44 lvs. Haha.". However, after you're done with the exercise, just look at your biceps. That will be a big enough reward. My biceps looked simply okay when I trained them normally. But now, after doing 3x7s, they are beastly.

awesome day today:

Halfsquats:

warmup**
1x12 95
1x12 115
**
1x10 135
1x10 155
1x10 165

Hamstring curls:
2x12 60 (warmup)
1x10 70
1x10 80

Hacksquat machine:
1x12 45s eachside
1x10 55 (eachside)
1x10 65 (eachside)

Straight Leg deadlift:
1x10 95
1x10 135
1x10 175

then basic calf and ab workout

SO then this body builder comes and tells me that im doing everything wrong! was so happy he gave me some AWESOME advice

he said DO FULLSQUATS. Everything else is gay plus i was not going down far enough at all. so do that. and on hacksquats dont spread feet so much cuz purpose is to work innner quads not outer and to have toes pointed ever so slightly out.

also on diet we all know the protein right after work out thing, but he said throw in fruit juice and carbs and sugars to restore that energy adn a great after meal work out is throw a Yam in the microwave for 10 minutes wrap it in foil and take it to work out. Then eat it right after then chug down protein shake as well. and that just whey protein wont work because its so fsat in absorbing as soon as its out you stop getting protein...so mix it witht eh casin (sp?) and some egg prtoein and youll be solid for longer and take that 2-3 times a day so you always have it going in.

for cardio he walks normal speed on 11 incline for 30 minutes...


there was a bit more and more in depth on WHY those are all good ideas...but it helped me a lot...hopefully something in there was helpful hehe

quote:

Originally posted by Gauss I explained earlier.

I'm doing 21's tomorrow!!! I can't wait to kick my ass

quote:

Originally posted by Orbax he said DO FULLSQUATS. Everything else is gay plus i was not going down far enough at all. so do that. and on hacksquats dont spread feet so much cuz purpose is to work innner quads not outer and to have toes pointed ever so slightly out.

Well... Full squats ("ass to the grass") are good for hamstrings (that's what I heard), but they literally destroy knees if you do them often with big weights.
I do regular squats 'till quads are parallel to the floor. They work fine for me.

question for Ibizadreamer: how much do you bench?

quote:

Originally posted by Gauss Well... Full squats ("ass to the grass") are good for hamstrings (that's what I heard), but they literally destroy knees if you do them often with big weights. I do regular squats 'till quads are parallel to the floor. They work fine for me.

yeah his answer to that was: Quit trying for heavy weight bullshit. Your muscle dont know how much weight you are lifting, they know pressure. If you sit there holding dumbells over your chest for 3 minutes they feel pressure and respond with growth.

I mean, im not saying your way is wrong, but heavy weight with full squats *are*. and Im very aware that normal squats also work, just saying these are supposed to give you more bang for your buck..

anywho. Just takin advice from a man who competes professionally in heavyweight range! Thats what information lets you do go through it and see what you like

quote:

Originally posted by gmoney question for Ibizadreamer: how much do you bench?

I max out at 195 lol...I suck at benchpress.

what? I thought you said you were more ripped than me. I put up 315 the other day.

quote:

Originally posted by gmoney what? I thought you said you were more ripped than me. I put up 315 the other day.

Well, good for u then. I am ripped even tho I lift less than u. U might be more ripped than me..who knows