[mitbar]

hey man check out this link it should help. first page i came to lol.

Nutrition Facts and Analysis for Cereals, corn grits, yellow, regular and quick, unenriched, cooked with water, without salt

[GeorgeT]

Monday, November 10th
Chest & Biceps

Bench Press
95x15 (Warm Up)
135x10
155x8 (1 Assisted)
185x4 (1 Assisted)

Incline Bench Press
115x12
135x8
155x6 (2 Assisted)
175x2 (1 Assisted)

Cable Crossovers
40x15
50x12 (1 Assisted)
60x10 (2 Assisted)
70x4 (1 Assisted)

EZ Bar Curls
70x12
80x10 (1 Assisted)
90x6 (2 Assisted)

Hammer Curls
25x15 (Warm Up - trying to get a feel of what weight i cud do)
30x12
35x10 (1 Assisted)
40x8 (2 Assisted)

Preacher Curls
95x12
110x10
125x8
140x6 (2 Assisted)

Farmers Hold
95 - 1 Minute

Well today went well, i used a slightly wider grip on the bench and it felt ALOT better on my chest and i was able to do more weight so im glad - Maybe it was the GRITS i started incorporating, i c how ronnie did that 800lb deadlift now o.o - . i was kind of full of myself when i went for 70lbs on the cable crossovers though thougt i cud get like 6reps on it lol.. Also finally tried out the farmers hold, it was good i would've done 100lbs but it was ripping the skin off my finger tips stay tuned.

[GeorgeT]

some quick questions on the side

1. Is there a way to target the lower portion of ur hams?

2. (Bench Press) If ur very strong on the lock out but ur weak on the initial contraction how do u strengthen it? wider grip? Half reps? A little confused becuase i was weaker on that first contraction when i had maybe 2 fingers worth closer grip then my new grip meaning it was a little less chest and a little more triceps, but with a wider grip its more chest.

3. What are your thoughts on rotating my goals for back day from week to week, from what i've read people do this to keep that ratio between thickness and width the same. Reason being, i think my width to thickness is pretty balanced out, and i think it makes alot of sense to keep that balance between thickness and width by rotating the types of exercises, any thoughts on this?

not a question but thought i shud throw this out there.. im getting about 3-4 samples of different N.O. Products hopefully today so ill be testing things out today to see what comes out to be the best product (for me).

[GeorgeT]

Originally Posted by mitbar

hey man check out this link it should help. first page i came to lol.

Nutrition Facts and Analysis for Cereals, corn grits, yellow, regular and quick, unenriched, cooked with water, without salt

Thanks alot for this man.

[GeorgeT]

Tuesday, November 11th
Legs

Leg Press (Just warming up the legs)
90x15

Squats - Almost Ass To Grass
135x12
155x10
185x8
205x6

Leg Press
180x12
270x10
360x8
450x 1 negative :(

Lying Leg Curls ( Heels pointing inward)
45x15 (Warm Up)
60x12
75x10
90x10 (3 Assisted)

Well today was going smooth up until my 5 plate leg press, as i was bringing it down i felt & Heard something like crack in my knee and i was like ****! so after that i just did some lying leg curls and finished, didn't want to risk any injury, can't afford to stop training my legs. I was hoping to do 335lb calf raises but i called it a wrap after that incident i hope all is well by thursday so i can deadlift, it doesn't help that i have to run a freakin mile 2marrow for P.E. god i hate my teacher. Wish me luck, stay tuned.

p.s. Ice or Heat my knee??

[MikeNYY420]

Knee problems are a bitch. My lifting partner has them from snowboarding and can't squat or leg press heavy at all as a result. I'm starting to get some too which really sucks.

I like how you do your squats pyramiding up like that, It works well, next time try starting at 140, I bet you'll be able to do 12 reps there too. And then do just what you did today except with 5lbs higher on each set.

Looking good bro.

[GeorgeT]

Thursday, November 13th
Back & Biceps

Barbell Rows
135x15 (Warm Up)
185x12
205x12
225x10

Pulldowns
110x12
120x12 (1 Assisted )
130x10 ( 1 Assisted )

Dumbbell Rows
100x12
110x10
120x10

Preacher Curls
110x12
125x10 (2 Assisted)
140x8 (4 Assisted)

Hammer Curls
30x12
35x10 (2 Assisted)
40x8 (4 Assisted)

Today went decent, i was kind of in a rush to get home and there was a water polo team trying to deadlift the whole friggin time i was there which pissed me off, i love deadlifting, so i couldn't get around to that, other than that it was all good and im recommending the hammer curls to anyone that wants a nice ass pump in their biceps and forearms! 2marrow im going to try and go REAL heavy on the shoulder press and close grip bench press, stay tuned.

oh and a little update, im weighing in at about 161lbs. i shud be close to 165-170 by the first week of december which is when ill start cutting ill be eating massive amounts of cals during thanksgiving weekend to put on some nice size before my cut.

[GeorgeT]

Originally Posted by MikeNYY420

Knee problems are a bitch. My lifting partner has them from snowboarding and can't squat or leg press heavy at all as a result. I'm starting to get some too which really sucks.

I like how you do your squats pyramiding up like that, It works well, next time try starting at 140, I bet you'll be able to do 12 reps there too. And then do just what you did today except with 5lbs higher on each set.

Looking good bro.

Thanks for the advice and the support man, means alot to me. ill def try 140 out. any suggestions on how many sets i shud go for? ive been thinking lately about sticking with just Squats and Leg Press for my quads but go heavy for like 4-6sets on each of em.

[GeorgeT]

Friday, November 14th
Delts, Trap & Triceps

Barbell Shoulder Press
115x10
135x8

Barbell Shrugs
135x15 (Warm Up)
225x12
275x8
295x4

Tricep Pushdowns
60x12
65x10
70x10
75x8 (2 Assisted)

Close Grip Bench Press
135x8
155x4
185x2 (1 Assisted)

Well today went pretty bad, i woke up this morning feeling like ****, was hoping it was just cuz i was cold but my and my brother got sick..hoping that it wouldn't affect us at the gym..it did, my left delt started feeling funny again on the shoulder press so i didnt go for 155, as i was about to go for 315 on the shrugs, my brother threw up..and i laughed my ass off and said "ok well just do 2 tricep exercises and go" so i did the pushdowns and wanted to quickly get to my heavy sets on the close grip to pack on some size and i accomplished one of my goals, being 185lb for atleast 1 rep before december, going for a 2 plate close grip sometime in january and im trying to get my triceps as thick as possible and im relying on skull crushers and close grip bench press to accomplish this..hopefully ill feel better by monday i hate it when i have a bad day on the bench press, stay tuned.

[ZackKnight]

YAY GEORGE!!! Ur closing in on me with close grip... im managing 4 to 5 reps at 225 nowadays... u'll be kicking my ass in no time!

[GeorgeT]

i guess thats my new goal then . wait are u being sarcastic, whenever i get near ur weight in anything i start to question things..how spread apart are ur hands?