[Badcurl]

Alright.

Sorry about my english, im working on it

About me:
Nationality: Norwegian
Sex: Male
Age: 17
Weight: 80kg
Fat %: Dont know, but way too high.
Lifting weights: Since February 2007

Some of my best lifts:
9 chins
10 dips w/15kg extra
2*70kg bechpress
5*135kg deadlif
1*100kg squat

My workout schedule looks like this:

Monday - back:
Deadlift
Chins
Barbell rows
Dumbell rows
Pulldown

Tuesday - chest
Incline dumbell press
Kable flyes
Incline barbell press
Dumbell flyes
Pec-dec

Wednesday - biceps
Barbell curls
One arm kable curls
Dumbell curls
Preacher curls
Machine curls

Thursday - delts
Dumbell shoulder press
Dumbell lateral raise
Militarypress
Upright rows
Lying rear kable

Friday - legs

Squat
Leg extension
Stiff leg deadlift
Calf rise

Saturday - triceps
Close grip benchpress
Dips
Frenchpress
Pushdown
Standing tricep extension

Sunday
Hangover...


I do almost always train to failure.
Im trying to stay between 10-20 reps.
3 sets on each exercise.

[Badcurl]

Friday 27. July

Benchpress
25x20kg
10x40kg
2x70kg
7x60kg
6x60kg
5x60kg

Kable flyes
12x7 plates
12x7 plates
10x7 plates

Incline dumbell
9x20kg
8x20kg
8x20kg

Incline flyes
6x16kg
8x16kg
9x16kg

Pec-dec
5x110lbs
6x100lbs
6x90lbs
^dropset

Didnt have much energy at training today, cause I woke up a bit late, ate two bananas and went to the gym. I had to catch ut with a friend cause he's going to Greece.

[Beefcake]

Looks pretty solid. Try Pyramid sets to increase weight. Also, if you're up for it, try a 10 x 10 set for either back or chest. It'll give the muscles a good shock.

[lil_big_junior]

looks good
you done your homework bro
BUT YOU NEED BENCH

[Beefcake]

I've noticed a lot of newer guys to the Dungeon tend not to like bench eh LBJ?

[Badcurl]

Originally Posted by lil_big_junior

looks good
you done your homework bro
BUT YOU NEED BENCH

Thanks man.
Look at my training yesterday. The benchpress is there I know it's not in the accualy program, but I do it.

[Badcurl]

Originally Posted by Beefcake

Looks pretty solid. Try Pyramid sets to increase weight. Also, if you're up for it, try a 10 x 10 set for either back or chest. It'll give the muscles a good shock.

Ill try that.
Rows for back and bench for chest?

[Badcurl]

Just ate a terrific meal. Lotta chicken and rice

[Beefcake]

Originally Posted by Badcurl

Ill try that.
Rows for back and bench for chest?

Yes sir. Rows and Bench are a staple in any good BB's workout. Look at Yates' back, he was the King of Rows.

[chrispghmuscle]

here you go, my avatar

[Badcurl]

Originally Posted by chrispghmuscle

here you go, my avatar

Bah. Hes got a little thin back

[Badcurl]

Cheers for all the advices peops. The dungeon is way better than any of the norwegian forums. People are just so much more helpfull here :)