[Zack]

The wider grip is typically brought to the bottom of the chest to minimize arm involvment.

[ibanezman88]

oh
that would make it a hell of a lot easier. thanks buddy

i thought it was mad hard trying to bring it closer to my chin.

[ibanezman88]

i also used to do a lot of wide grip upright rows with dumbells. they work pretty good too.

[Zack]

i've tried upright rows with dumbbells. it feels too awkward for me. You should also try the wide grip upright rows on a smith once in a while. It's not as good as freeweights, but you can get your form down perfect.

[ibanezman88]

ok today

meal 1
3 eggs
3 whole wheat toasts w/natural fruit jelly
diet juice w/ 10g of table sugar and 5g of creatine monohydrate

meal 2
4 eggwhites
2 slices of whole wheat bread
1 nature valley oatmeal bar
1 pack of animal pack
my last pack of animal flex until i can buy more (2 or 3 weeks)
a ****load of water. about 35-40oz.

about 27 bathroom breaks and then

1 pack of animal pump with about 15oz of water

workout

meal 3
3 slices of cheeze pizza w/meatballs
orange juice
sorry guys. post workout "Nutrition"? lol

meal 4
3 scoops of true mass

meal 5
about 6 cups of whole grain maccaroni and cheez w/ground beef
1 cup of almonds
diet juice

meal 6 (subject to change)
3 scoops of optimum whey protien. (3 scoops by accident i was so pissed off cuz i'm running out and it tasted like horse cum)

workout - arms

standing streigh bar curls (strict form unless indicated)
1x20 40lbs
1x15 60lbs
1x12 70lbs
1x10 80lbs
1x6 90lbs + 2 cheat reps
1x4 100lbs + 2 cheat reps
EZ Bar Preacher Curl
3x8-10 60lbs (no warmup sets)
incline dumbell seated curls
1x10 20lbs
1x8 25lbs
1x8 30lbs
Cable Crossover Curls
2 sets
Close-grip bench press
1x15 95lbs
1x10 135lbs
1x10 165lbs
3x6 185lbs
1x12 135lbs
standing one-arm overhead extensions
1x15 15lbs
1x12 20lbs
1x10 25lbs
1x8 30lbs
Incline seated rope extensions
1x15 30lbs
1x8 40lbs
2x10-12 30lbs
Dips
3x12-20
seated streight bar wrist curls
4x15-30 30lbs

i tried to cut back on the warmup sets as suggested RAGEN. took your advice anyway. thanks. still a little much but i feel they're necessary.
the cheat reps on the streight bar curls were only very mildy cheated.
the seated incline dumbell curls stretched the **** out of my biceps and they got so pumped i though my skin was gonna RIP.
the crossover curls were just very lighweight and i wasn't going to faliure at all. so you can say i did 3 exersises for biceps today. i'm trying to cut back on volume because i am being rediculous. although when i do high volume for arms, it's usually 3 exersises and the rest are light.
i'm starting to really love close-grip bench press. they're great for warming up my elbows and packing on the mass in the tris.

that's all for today

thanks and stay tuned.

tomorrow is no workout and if God willing, i got legs saturday morning before work. better get that advil ready. lol

[islander]

horse cum omg that made me gag. i was all happy reading your log then that... anyway. crazy dood you are so disciplined! mega props. props also to km for all the support along the way. would be cool if you took your weight from like the first page and up it up with the ones from now to compair. my fav part was you takin your moms 'women vitimins' haha prob mean you just got a extra does of iron. thanks for posting up. def gona inspire me to be more strick with myself. are you eating all that tuna plain? and no br.sugar on the oatmeal? oh man im so screwed why cant i be a ectomorph. i notice you talk about the speeds and time inbetween reps. i to think this is so important and am trying to figure out what works. so many guys i see just lift as much as possible as fast as possible. i go for good form and moderate pace. mabey slower out then in. this unless im all adrenliy then i might go crazy on last two. whats your thoughts?

[mr_bhana]

Good job bro, no skullcrushers? lol meals aint too bad, what flavour whey do you have that it tastes like horse cum haha?

[ibanezman88]

Originally Posted by islander

horse cum omg that made me gag. i was all happy reading your log then that... anyway. crazy dood you are so disciplined! mega props. props also to km for all the support along the way. would be cool if you took your weight from like the first page and up it up with the ones from now to compair. my fav part was you takin your moms 'women vitimins' haha prob mean you just got a extra does of iron. thanks for posting up. def gona inspire me to be more strick with myself. are you eating all that tuna plain? and no br.sugar on the oatmeal? oh man im so screwed why cant i be a ectomorph. i notice you talk about the speeds and time inbetween reps. i to think this is so important and am trying to figure out what works. so many guys i see just lift as much as possible as fast as possible. i go for good form and moderate pace. mabey slower out then in. this unless im all adrenliy then i might go crazy on last two. whats your thoughts?

i know, i can't rep KM enough for supporting me.
as well as mr.bhana, YM123, Zack, and everyone else who's posted on here.
my weights havn't gone up that much since i started my log but it would be nice to compare later down the road.
oh yeah, i remember taking my mom's multi. that was scary.
yup plain tuna. occationally i put ketchup in mine. so it won't taste so gross. yes i hate tuna but i eat it anyway. but yeah i just eat it one whole can at a time. i usually use water to help swallow it because it's hard to swallow for me.
no brown sugar on my oatmeal. although that's not such a bad idea if i take it in moderation. you can do that. just don't use too much. i use about 1g of cinnamin on my oatmeal. only once. they say it's bad to have more than 1g of cinnimin a day.

my reps are slow and controlled. pretty slow reps. if you look at the way lee priest lifts, it's exactly how i lift.
YouTube - Lee Priest - The Blond Myth

except for his squats. i always thought his squats were pussy squats. unless he goes deeper in his dvd's. i'm gonna buy the blode myth. lee preist is one of my fav. bbers.

but my rest times varry depedning on what muscle i'm training.

for biceps and calves i only wait 20-30secs between sets. for triceps i wait more like 40 sec which is still short. for chest i wait about 1 minute. for back, i wait about 1:15.
but for legs i wait 2-3 minutes.

this will not work for eveyone. it's just what works for me.

[ibanezman88]

Originally Posted by mr_bhana

Good job bro, no skullcrushers? lol meals aint too bad, what flavour whey do you have that it tastes like horse cum haha?

the thing about skullcrushers is my own head gets in the way. i'd love to be able to go deeper. but it's one of my favorites. i'll do that one next time.

it's not the flavor that taste so bad. it's just that i put 3 scoops in by accident instead of 2. that's 72g of protein!!!!!!!!!!!!!
and it was mega thick and tasted like dog puke mixed with fat people sweat.

[mr_bhana]

LOL i see, then if your heads getting it the way, try a french press, where you bring it down behind the head or decline skullcrushers. Your rest times vary a lot, which is good if it works for you! for me personally i change my rest times depending on the excercise

[ibanezman88]

oh, yeah
good i idea mr.bhana
decline skull crushers.
i'll try those next time

[ibanezman88]

or i could just cut my head off to do skullcrushers.

[ibanezman88]

Originally Posted by ZackKnight

i've tried upright rows with dumbbells. it feels too awkward for me. You should also try the wide grip upright rows on a smith once in a while. It's not as good as freeweights, but you can get your form down perfect.

it took me a while to get used to the dumbells too.
on the smith you say?
i'll have to try that out.

[mr_bhana]

haha lol your funny man.. The upright rows on the smith gives a really smooth movement and works really well, also assisting in strict form.. Nice vid you posted up too, im in the middle of making my own, but i need better video editing software

keep up the great work, im really liking this log

[ibanezman88]

i didn't make that video.
but it's one of my fav. to motivate myself with

[ibanezman88]

yesterday i didn't workout but i ate

meal1
wheat bread sandwhich
eggwhites
orange juice

meal 2
1 cup of white rice
6oz fish steak
soda (oops sorry fellas. i'm soo weak)

meal 3
3 scoops of true mass

meal 4
wheat bread sandwhich
1 1/4 cup of whole grain pasta w/ground beef
diet coke (i couldn't help it)

meal 5
protein bar (400 calories and 30g of protien)
water

meal 6
1 can of tuna
water
(i was gonna add carbs to this but i didn't have time)

meal 7
3 scoops of true mass

i was at work for most of this.

[mr_bhana]

lol i know you didnt make the video.. meals are lookin good, if you need some emergency carbs, i suggest carrying a pack of wholegrain rice cakes in your car or something lol, Tuna and rice cakes go really well!

You need to post up some more posing pics dude!

[ibanezman88]

here are some older pics
this first one is a front double bicep. keep in mind, i SUCKED at posing at this time. lats aren't flexed at all.





rear lat spread. looks a lot better now for some reason. that one just looks weird.



another lat spread

these pic were taken with flash so my defenition is GONE. lol

my quads. again, no defenition because of the flash

[ibanezman88]

this is what i looked like before my cut



lol, i was a fatty. now i weigh more but am MUCH better defined. it seems that after my cut, i can't put on any fat. just muscle. it's as if i shredded that fat perminantly

rear double bi



i'm actually starting to see a tiny bit of delt width increase now. but my delts are still laggin'.

[ibanezman88]

this one was taken WAY back. i had much more definition but i wasn't as big. i was about 140lbs there. i'm 163lbs now.

[ibanezman88]

what, did i kill someone with my ugliness?

[mr_bhana]

HAHA no you aint killed anyone, Yet LOL

I love you back man (no homo) is just great in everyway. Youve got really good proportions and symmetry and Really thick Quads!! great job.. you look great bro, GREAT Everything!!!

[under construction]

what Bhana said ...Really though you have great genetics if you stick with it I can see you going far

[ibanezman88]

thanks guys
just can't seem to widen my delts
but i did notice i added a tiny bit of width. hardly noticeable.

[ibanezman88]

oh, here's one a year ago. when i JUST started working out.

i was about 115lbs there



i fill those pants now

[KM]

Yeah...

Ken you're looking great bro. You have amazing genetics, so jealous. Your quads are very large! Yeah I can tell you've got smaller calves. It sucks! Mine won't grow. Even when you didn't work out, you still looked alright.

[islander]

props on the pics. ive only seen about 5 of regular members post up pics. real pics too not little blurry phone pics. thats says alot. great you posted a before pic. there are lots of lukers on there i dont know why they dont post, what ev. im sure will be really inspiring for lots of people. i cant belive you did that in what a year!? real dedication. bwtf your smokin hot i cant talk to you know im all shy. lol.

[mr_bhana]

lol looks like someones got the hots for u now kenney, its all those pics of you in your Y-fronts, J/K

You looks soo young in your before pic man and you werent that bad then either! youve put on a lot of mass!

[kiteboy]

wow you have come a long way i cant believe that guitar player was you
I hope you dint mind I'm gonna steal some meal ideas from you .
The egg whites where can you get them do you boil the egg and just eat the egg whites or can you buy just the egg whites

[cmart315]

Even if those are older pics man, like I've always told ya, you are looking solid man. You really will be able to go far. Keep at it bro.