[mperk]

Originally Posted by mr_bhana

I know what you mean, life without family close by must be difficult.. well my dads help aint fantastic but its the thought that counts.. They still go on a little when i eat too much lol, but it aint all bad

Training:
Incline Bench: 10x110lbs, 10x135lbs
Wide Grip Pull ups: 10xBW, 10xBW+5lbs
Dumbbell shrug(slow): 10x70lbs, 10x80lbs
Lateral Raise: 10x22lbs, 10x27.5lbs
Vertical Leg Press: 10x225lbs, 10x270lbs
Lying Leg Curl: 10x100lbs, 10x110lbs
Smith Calf Raise: 10x270lbs, 10x280lbs
Decline Skull Crushers: 10x70lbs, 10x75lbs

Mr B - Very impressive w/o! - especially the lat raises - that's a pretty damn difficult lift - with that and the wide grip pullups - you'll have awsome lats & shoulders!

IMO - you could add cals to your diet and bulk up more - how about adding a glass of 1% mild to every meal - that's a lot of extra cals and protein - plus good for your bones. And milk is invisible to the parents - they won't even know you're adding extra cals to your diet! Just a suggestion...

[mr_bhana]

hah thanks bro, my shoulders were pretty fresh as i did not do anything else to really target the shoulders, those excersises arent in the correct order btw, the lat raise came 3rd

I do drink a lot of milk lol but yh i agree i could drink more, when im at college il go to a shop near by and buy a small jug lol

[mr_bhana]

Originally Posted by MikeNYY420

My parents are the same way some times they don't even let me eat more. How's that low rep work out I bet that makes you sore the next day. How much weight do you start and finish with? Looking good man.

yh thats not my training but its another type i could try out, but i think i may overtrain, its a 6 day split il post it up:

Monday
Squat 10 sets of 3 reps

Tuesday - Squat Assist 3 sets of 8-12 Reps of EACH
Leg Press or Hack Squat
Leg Extension
Lunges
Abs
Calves

Wednesday
Bench 10 sets of 3 reps with 2 second pause at bottom of each rep

Thursday - Bench Assist 3 sets of 8-12 Reps of EACH
Shoulder Press
CGBP
Dips
Pressdowns
Abs
Calves

Friday
Deadlift 10 sets of 3 reps with a complete stop and 2 second “reset” at bottom

Saturday - Back Assist 3 sets of 8-12 Reps of EACH
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Cable Curls
Abs
Calves

Sunday
OFF

Scivation books are really good, it explains the science behind the 10sets 3 reps thing and is really interesting. ive tried a 2 rep WO b4 and you feel sore in a different way if you know what i mean. Whn i first started training, i was 5'10 125lbs, now im 160lbs

[mr_bhana]

Kenney, i just but the bar ion my back bare, now i have a black patch where the bar lies, sometimes the grooves on the bar grazes my skin lol

[kenney]

lol guess im just gonna have to man up and feel the battle scars lol

[mr_bhana]

Went for another 1 mile jog yesterday, did it in 8.5 minutes its great because its uphill, downhill and flat, so alot of variation there

Training
Parallel bar dips (Very Deep Huge Stretch) 1x12xBW, 1x12xBW+11lbs
Chest supported rear lat raises: 1x12x15lbs, 1x12x18lbs
Low pulley Close grip Upright row: 1x12x70lbs, 1x12x77lbs
Close grip Cable preacher curls: 1x12x55lbs, (Dropset) 5x55lbs,3x45lbs,3x40lbs,8x30lbs MENTAL PUMP
Leg extensions: 1x12x135lbs, 1x12x155lbs
Lying Leg curls: 1x12x100lbs, 1x12x110lbs
Rope Pulldowns: 1x12x50lbs, 1x12x55lbs
Rack Deadlifts (thick bar): 1x12x225lbs, 1x12x270lbs
Vertical leg press calf raises: 1x12x225lbs, 1x12x270lbs
Leg raises: 2x12xBW

[MikeNYY420]

Originally Posted by mr_bhana

yh thats not my training but its another type i could try out, but i think i may overtrain, its a 6 day split il post it up:

Monday
Squat 10 sets of 3 reps

Tuesday - Squat Assist 3 sets of 8-12 Reps of EACH
Leg Press or Hack Squat
Leg Extension
Lunges
Abs
Calves

Wednesday
Bench 10 sets of 3 reps with 2 second pause at bottom of each rep

Thursday - Bench Assist 3 sets of 8-12 Reps of EACH
Shoulder Press
CGBP
Dips
Pressdowns
Abs
Calves

Friday
Deadlift 10 sets of 3 reps with a complete stop and 2 second “reset” at bottom

Saturday - Back Assist 3 sets of 8-12 Reps of EACH
Pullups
Low Rows
Straight Arm Pulldowns
Leg Curls
Cable Curls
Abs
Calves

Sunday
OFF

Scivation books are really good, it explains the science behind the 10sets 3 reps thing and is really interesting. ive tried a 2 rep WO b4 and you feel sore in a different way if you know what i mean. Whn i first started training, i was 5'10 125lbs, now im 160lbs

Ah that's the second time I've not gone back and read far enough. Nice weight gain though, you have a good place to run, I have to stay inside it's too cold here for that. Looks like an intense work out nice man.

P.S. thanks for the exercises on my log

[mr_bhana]

np prpblem, i just tund around the block, its around a mile. last week it was -2 degrees C. yesterday it was probably 0. im looking to get to 170lbs lean

[MikeNYY420]

Originally Posted by mr_bhana

np prpblem, i just tund around the block, its around a mile. last week it was -2 degrees C. yesterday it was probably 0. im looking to get to 170lbs lean

Wow don't you have trouble breating in that cold air? It's like 29 degrees F here in New York and I couldn't run in this weather. Takes a lot of determination to be able to do that especially a mile. 170lbs seems like a good goal.

[mr_bhana]

nar im ok running in that temp, england has shitty weather 3/4 of the year round, i run with a coupl of freinds, and i beat them by 2 yards lol, there smokers and there trying to cut lol
i think 170 by summer time will be cool