here is a pic of my shoe

quote:

Originally posted by Omegasox If you have access to a decline bench, the best exercise (and my bodybuilder friend swears by it), is go down slowly a little below parallel and hold for 5 seconds then come up. Do 5x5 of these and you will be good for 3 days. Do these twice a week and you will feel the lowers bulging. If it's too easy, hold a 25 or 45.

Holy shiznit batman, I tried this today. It kicks your ass! I could only do 3 sets of 5 at 5 seconds, damn it was tough!

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quote:

Originally posted by whiskers pulp is gross, it feels like i'm swallowing someone's load

Click here to see Myspace

well I'm going to the gym in an hour for the first time (since highschool gym class that is , roughly 4 years ago).

Any advice on what I should do? I'd like to get better chest, abs, arms, I've been reading up but still any comments from you people?

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-trance85

lift heavy stuff repeatedly

quote:

Originally posted by Orbax lift heavy stuff repeatedly

+1

don't listen to orbax.. or you might just end up hurting yourself..

you should on the other hand check out orbax's training guide (haha i love contradicting myself)


start off light.. do the machines so you cant really go wrong

do full body workouts for about 2 or three weeks.. then you can go hardcore

quote:

Originally posted by Emil Holy shiznit batman, I tried this today. It kicks your ass! I could only do 3 sets of 5 at 5 seconds, damn it was tough!

hey mate, dont do them too often after a while of focusing only on my lower chest it looked like i had man boobs (muscular man boobs btw )

update: chest, shoulders, biceps, forearms today.
time:2h 42minutes.

dumbell bench press
40pounds for 15
50 for 10
60 for 8
65 for 6

incline dumbell bench press
35 for 15
45 for 11
55 for 7
55 for 6

machine bench press (the one with the hooks that clip on if you cant do anymore) bar weight=0 pounds
90 for 13
110 for 11
130 for 7
140 for 4

incline machine bench press
70 for 13
90 for 10
110 for 6
115 for 4

chest flys
115 for 15
130 for 12
145 for 9
160 for 5

cable lower chest flys
10(on each side) for 15
15 for 12
30 for 6

machine shoulder press
90 for 12
110 for 9
110 for 9(diff grip)
120 for 6
120 for 6(diff grip)

different machine shoulder press
45 for 12
60 for 8
60 for 8(diff grip)

front shoulder raises (close grip bent bar)
60 for 13
70 for 10
70 for 8

seated machine side deltoid raises
30 for 12
40 for 9
45 for 6
45 for 4

front shoulder raises (with dumbells)
20 for 15(*each arm)
25 for 12*
30 for 8*
30 for 6*

dumbell side deltoid raises
20 for 9
25 for 7
25 for 5

rear deltoid flys
100 for 12
115 for 10(diff grip)
130 for 7
130 for 7(diff grip)

rear deltoid pull backs (weights go on two racks)
120 for 12
140 for 10
160 for 6

cable bicep curls palms down close tilted grip
25 for 14
35 for 11
45 for 8
45 for 7

seated machine preacher curl
45 for 12
70 for 8
85 for 6
85 for 5

machine seated curls palms out
30 for 12(*each arm)
40 for 8*
45 for 5*
35 for 9*

seared forearm bar curls palms up
50 for 12
60 for 10
70 for 7
70 for 5

phew, by the time i finished my workout i was drained.

legs tomorrow, looking forward to superlunges again .

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go hard, or go home

no such thing as "lower" chest, theres only one chest muscle. you people really shouldn't take anything you read about fitness of a music forum to heart, go to a real fitness forum if you want to learn anything
http://forum.bodybuilding.com/

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this is it.

quote:

Originally posted by Haunted no such thing as "lower" chest, theres only one chest muscle. you people really shouldn't take anything you read about fitness of a music forum to heart, go to a real fitness forum if you want to learn anything http://forum.bodybuilding.com/

did you ever stop to think that perhaps some of us could be members on that site?

and really...why should you trust their advice over ours? chances are most of them are in the same boat we are...


and i remember seeing your pic before...and frankly i take offense hearing such a comment from someone as squirrely as yourself...what would you know about it?

quote:

Originally posted by Floorfiller did you ever stop to think that perhaps some of us could be members on that site? and really...why should you trust their advice over ours? chances are most of them are in the same boat we are... and i remember seeing your pic before...and frankly i take offense hearing such a comment from someone as squirrely as yourself...what would you know about it?

Hahahahahaahahahahahahahaha, now THAT was funny.

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quote:

Originally posted by whiskers pulp is gross, it feels like i'm swallowing someone's load

Click here to see Myspace

quote:

Originally posted by Floorfiller did you ever stop to think that perhaps some of us could be members on that site? and really...why should you trust their advice over ours? chances are most of them are in the same boat we are... and i remember seeing your pic before...and frankly i take offense hearing such a comment from someone as squirrely as yourself...what would you know about it?

owned!!