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Originally posted by Vlad My supermarket sucks ass, I dont think they carry it - I looked for it there once before. Obviously I wont get the flavored stuff, thats why Im getting the fresh strawberries.

happy working out and eating healthier

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Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

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Originally posted by Vlad Since Im gonna be a frequenter of the gym now... For biceps, my main workout is a standing straight barbell curl. For triceps, I dont really have a primary workout, theres the triangle machine and overhead dumbell lift. For back, the row machine is pretty much it, with proper posture. I have knee problems so I dont do squats or lunges or anything that requires pretty much a free weight pressure on my knee. I have to stick to machines on this, which sucks because I can do leg extensions of 300+ lbs. Ive leg pressed 900lbs in HS, my legs are beastly. For my core, I do regular, 90 degree, 180 degree and cross crunches, along with leg lifts, leg paddle and condensing crunches and cross condensing crunches. What are your suggestions. Im not looking to put on too much mass, with the exception of my chest to make it look good and fit. I just want to have good definition.

For your main exercises try going for a longer range of motion. Standing barbell curls, for example, are great for gaining strength but preacher curls will get you mass. I would warm up with the barbell then focus on preachers are your main exercise for the muscle group.

I like to superset biceps and triceps (biceps then triceps then biceps, etc...)

For triceps you can do:

Dips / Seated Dips
Rope Pull Downs
French Press
Single-Handed Pull downs

For your back the row machine is awesome for adding mass & definition to your upper & inner back. I would also highly recommend:

T-Bar Rows <-- pretty much the best back exercise
Lat Pull Downs <-- really good at lengthening and thickening your lats
Dips <-- can never do enough dips, they work triceps, back, lats and lower chest
Military Press
Shrugs
Reverse Flies
Dumbbell Rows <-- 1 knee, 1 hand on a bench, one handing gripping a dumbbell and leg on the ground. Pull dumbbell vertically keeping your torso horizontal.


It sounds like your legs are covered, you're right to avoid squats and the like with a bad knee. No need to have your patella ricochet around the gym and injure someone.

It's good to workout your core, but it often gets worked out sufficiently doing the exercises mentioned above. The best the you can do for a good looking core is to burn off all the fat covering it up.

Glad to hear you're hitting up the gym - it sure makes life more enjoyable!

Okay, isnt running supposed to be good for the butt? Because Ive been running like crazy for the past three/four months.

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Originally posted by Ang ' ela_ie Okay, isnt running supposed to be good for the butt? Because Ive been running like crazy for the past three/four months.

i would assume so

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Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

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Originally posted by Ang ' ela_ie Okay, isnt running supposed to be good for the butt? Because Ive been running like crazy for the past three/four months.

Running is great for your cardiovascular system but if anything it breaks muscle down :/

Look at most serious runners and they pretty much all have flat bums

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Originally posted by Masonious For your main exercises try going for a longer range of motion. Standing barbell curls, for example, are great for gaining strength but preacher curls will get you mass. I would warm up with the barbell then focus on preachers are your main exercise for the muscle group. I like to superset biceps and triceps (biceps then triceps then biceps, etc...) For triceps you can do: Dips / Seated Dips Rope Pull Downs French Press Single-Handed Pull downs For your back the row machine is awesome for adding mass & definition to your upper & inner back. I would also highly recommend: T-Bar Rows <-- pretty much the best back exercise Lat Pull Downs <-- really good at lengthening and thickening your lats Dips <-- can never do enough dips, they work triceps, back, lats and lower chest Military Press Shrugs Reverse Flies Dumbbell Rows <-- 1 knee, 1 hand on a bench, one handing gripping a dumbbell and leg on the ground. Pull dumbbell vertically keeping your torso horizontal. It sounds like your legs are covered, you're right to avoid squats and the like with a bad knee. No need to have your patella ricochet around the gym and injure someone. It's good to workout your core, but it often gets worked out sufficiently doing the exercises mentioned above. The best the you can do for a good looking core is to burn off all the fat covering it up. Glad to hear you're hitting up the gym - it sure makes life more enjoyable!

I'd like to add another great exercise for triceps. It's very similar to the regular bench press, but instead of gripping the bar with palms facing outward (normal grip for bench press), grip the bar from the other side. This exercise will tear up your triceps nicely. You won't be able to put up as much weight as you would when benching and always be sure to have a spotter (it's a bit dangerous to do this one without a spotter).

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Originally posted by Andryuha I'd like to add another great exercise for triceps. It's very similar to the regular bench press, but instead of gripping the bar with palms facing outward (normal grip for bench press), grip the bar from the other side. This exercise will tear up your triceps nicely. You won't be able to put up as much weight as you would when benching and always be sure to have a spotter (it's a bit dangerous to do this one without a spotter).

That sounds really good - I've never tried that before; i'll give it a shot today!!

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Originally posted by Andryuha I'd like to add another great exercise for triceps. It's very similar to the regular bench press, but instead of gripping the bar with palms facing outward (normal grip for bench press), grip the bar from the other side. This exercise will tear up your triceps nicely. You won't be able to put up as much weight as you would when benching and always be sure to have a spotter (it's a bit dangerous to do this one without a spotter).

I know exactly what youre talking about, I was thinking about it last night before I passed out. Its a mean workout, basically isolating out the triceps.

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/SARCASM.

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Originally posted by Coup Vlad wins. Flawless victory.

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Originally posted by Vlad I know exactly what youre talking about, I was thinking about it last night before I passed out. Its a mean workout, basically isolating out the triceps.

Correction, I misread what he wrote, what I was thinking about... is you grab the barbell normal grip (facing outward) and you bend your elbow over your head, and than back up. I dunno if that has a particular name.

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/SARCASM.

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Originally posted by Coup Vlad wins. Flawless victory.

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Originally posted by Ang ' ela_ie Okay, isnt running supposed to be good for the butt? Because Ive been running like crazy for the past three/four months.

unfortunately yes. you can compensate though and do stairmaster type workouts and squats. i'd rather do that.

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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

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Originally posted by Slylee squats.

reverse squats ftw ~

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