[xsilentxbobx]

22years old
185lbs
5'9

Starting stats
Bench: 345
Deadlift: 465
Squat: I dont sqaut

Goal
Bigger bench and dead
More size
Lower body fat

I want it all lol (and yes I know I cant get them all at once)

[YM123]

why don't you squat!!

[xsilentxbobx]

9.11.2007

Stretching 5 minutes

Vbar Pulldowns
60*16*1
120*12*1
150*10*3

Rope Curls
40*20*1
90*20*1
130*15*
190*5*1

Lat Pulldowns
75*20*1
120*10*1
150*10*2

Straightbat Curls
45*20*1
75*10*2

Shrugs (ezbar held behind back...held onto plates)
100*40*3

Hypers
0*20*1
45*20*1
90*20*1
135*15*1
180*10*1
180*5*1

Incline Curls
15*20*1
35*10*1

Alternating Curls
50*4*1
60*3*1

Hammer Curls
50*8*1
60*4*1

Cable Ez Curls (overhand grip)
50*15*1
90*10*1

Pulldowns was very slow movement and held at the bottom for a couple seconds on every rep.

[xsilentxbobx]

Originally Posted by yes_man_123

why don't you squat!!

when i was younger i compressed a disc in my back working and when i used to squat it was way too painful.....I do more leg press in place of it now.

[YM123]

ok thats fair enough!! must be annoying though as its one of the best overall mass building exercises there is

[xsilentxbobx]

ya i know man. it sucks. when i used to squat and put up with the pain it was definately awesome. i might try to throw them in again and see what i get out of it because i have only been lifting for maybe 3 years at the most now and i think i stopped doing them almost two years ago. So who knows they might not be too bad now.

[YM123]

yer have ago bro but if they hurt too much dont sacrifice injuring yourself just for the sake of one exercise

[xsilentxbobx]

i dont know man i might give it a go and see how it is.....its goin to suck either way bc i rarely train my legs...i get enough work out of them during the winter snowboarding and all that other shit i do

[xsilentxbobx]

9.12.2007

Side Raises superset with Front Raises
35*15---35*15
30*15---30*15
25*15---25*15
20*15---20*15
15*15---15*15
10*15---10*15

Calf Raises
75*35
175*35
175*35

Dumbbell shoulder press
30*30
60*8
60*8

Sidebends
45*30
45*20
45*10

Weighted Crunches
10*40
40*30
90*20

Superset killed me today so today was a easier day than I wanted to. Eh theres always tomorrow and I am off work tomorrow so its going to be a long day

[Kirk]

squats definitely help with snowboarding as well, even hack squats. Its about that season 'silentbob'. We have to get in shape for it, i know i do but dont know how soon i'll be able to come back from the surgery. Anyway the log looks great, and its understandable about the squats, definitely dont want to risk injuring. Try squats and hack squats with the bar, and move up and up 10 lbs. See if it feels alright, if it does continue but dont overdue doing too many sets. Slowly build your progress back up again, if it hurts immediately stop. Leg presses, smith lunges, quad raises, calf raises, lunges, etc are great exercises as well.

[Kirk]

You more of a park guy or pipe guy when boarding?

Ps....you'll be able to lift more training your legs, do them once a week and you'll notice a huge difference. I wakeboard and never trained my legs, then my sponsor put me in the gym with the other teammates to do light leg workouts before our runs and it's made a huge difference, as does it with overall appearance. You'll be able to lift more as well since parts of upperbody exercises require a solid base.

[xsilentxbobx]

i hear ya man....i do not think its the weight its more of my stance that that bothers it the most. I actually do boarder-cross and i usually have 3 races every weekend from December to April. I just started to wakeboard this year too to see how much that will help out and it has definately been helping out a ton.