[ibanezman88]

Originally Posted by n88tr

520 pm [yesterday]

I'll look around [I use Shapefit.com a lot for the illustrations] for some bicep and tricep mass building exercises. Could I get some mass-building exercise recommendations for traps, please?

SHRUGS BABY

front barbell shrugs
rear barbell shrugs
dumbbell shrugs (best IMO for mass)
smith machine or other machine shrugs
close-grip upright rows

[ibanezman88]

Originally Posted by mostmuscular84

I agree some people don't even need to do cardio. I do just because of y body type. Diet is 95% of the battle your diet is crap your body will be crap. Feed it what it needs and doing a hard intense workout will be just the ticket to the physique of your dreams. Avoid the over training as well

some people do need the cardio though. and i looks like he does.

i'm the same way. i don't need it.

[ibanezman88]

Originally Posted by n88tr

1255
1 full-size carrot
1/5 of a large brocholli stalk
2 scoops ON whey isolate mixed w/ 400 ml water
2 Omega 3-6-9s

116 [not thinking clearly, lots of stress]
2 scoops NoExplode
1 teaspoon creatine
mixed in 7 oz water, creatine made it foam up, quite a sharp taste to it.

200
chest and bis [I remembered that only 2 days ago I did traps and tris, 4 days since bis and chest, so I did those] -- this is the exact order I did the exercises

pec deck
12x110
6x170

preacher curls w/ bench
12x35
4x55
4x55

db bench press
5x40
5x45
4x50

concentration curls
4x35
4x35

db bench press
4x45 [I thought failure, but it was just fatigue]

concentration curls
4x35
4x35

db bench press
4x45

preacher curl w/ bench
2x75 [failure]

pec deck
0x200 [too much, instant failure]
4x130

seated arm curl [machine]
4x80
0x100 [too much, instant failure]
4x70

I got pissed when I couldn't do the x200 pec deck, I think I went overboard with the last bit there, the seated arm curl, but I got out my last energy, complete failure.

I didn't do any pull overs, nor incline DB presses, I was unsure of my form, so I passed on it. I'll talk to my PT, schedule a meeting, just to have a pair of eyes on my form, I don't want to have improper form on anything.

post [mixed up in a plastic baggie, just pour in my blender bottle and shake]
2 scoops ON whey isolate [about 45 g protein]
1 teaspoon creatine
2 Cellucor R3 Extreme pill [doing a trial of them]

I didn't notice any effects of the NoExplode, even though I took 2 scoops today, yesterday was my first experience with it, I didn't get any feeling then either besides the bad shakes, this time no shakes. Then again, I wasn't really on an empty stomach when I took it, so I guess that's the reason.

I still do have a small pump going in my forearms, I've never had it last beyond maybe a few minutes after I'm done working out. Now, since I left the gym it's been about 10 mins with a small pump. Not a big deal, I don't feel pain this time, that's nice.

your calves are really strong by the way.

ok....ok
remember, for your chest workout, you wanna do your presses first IMO.

also, you train the muscle better if the blood is already in there. so i would separate your chest and bicep exersises.

and wha'ts this about 200 reps on the pec deck? nonsense!

[ibanezman88]

Originally Posted by n88tr

1015

not enough time for triceps... did some quick lower work

standing calf raises
12x50
6x40
4x50

leg press calf extensions
15x225
7x225
7x225
7x225
2 min break
5x675
4x765
3x765 [fatigue]

leg press calf extensions single leg
7x225
7x225
3x315 [failure]

single leg curl
12x50 left leg
12x50 right leg
6x50 left leg
6x50 right leg

leg curl [both]
4x150

1040
stretches

post
2 slices white bread
1 rounded scoop ON Whey Isolate
1 teaspoon creatine
2 Cellucor R3 Extreme supp pills

1130
500 ml water

1230
2 slices whole wheat
1/4 reduced-sodium turkey
12 oz water

I ate that last bit because I have class from 1:00 til 230. At the 2:30 break [it's really from 1:10 til 3:40] I'll probably have some carrots, a bar and some water.

ok, why are you doing so many reps for hamstrings?

50-150 reps is insane!

try to stick to 4-15 rep range for hamstrings. so use heavier weight.

unless this has something to do with your knee injury

[ibanezman88]

here's something i wrote in another thread about building a good chest.

to have a good looking chest, you have to have complete development.

overall mass
upper chest
lower chest
mid chest
outer chest
a good rib cage

all of these can be developed using certain methods of training.

the gain overall mass on your chest, bench press obviously is a great exersise. dombells are great too because you contract your chest better. i suggest going all the way down on your bench press and not locking out. it's from the point where the bar touches your chest to about half way up when your chest is doing most of the work. make sure you warm up properly and go slow on the negative and explode up.

to work your upper chest, a number of different incline presses and flies help. this is very hard to do for some people including myself. if you have a weak upper chest, i suggest you work that out as your first AND second exersise. like incline bench press followed by incline flies or something like that. try a variet of different incline movements and hit it hard.

lower chest. the best exersise IMO that works the lower chest well is seated hammer strength press. it's the hammer machine that you sit down incline and push the handles out on a downward angle. your're pushing the weight streight forward parallel to the floor but you yourself are incline which makes it kinda like a decline bench press. however, this exersise allows you to go deeper to get that stretch so i suggest you take advantage of this.

mid chest - close grip bench press works your mid chest very well. but you have to go all the way down and you can stop it half way up. so it's like half reps or partial reps. the last part of the rep is what works primarily the triceps. or you can do the whole full range of motion, all the way down, all the way up if you're working chest and triceps on the same day. be careful when you're going all the way down on bench presses. make sure you're not bouncing the weight off, always warm up your rotators before doing this, and make sure you have a spotter if you're gonna go heavy. and warm up WELL!
another great thing to do for middle chest is twist the pinky side of the dumbells in at the top of a fly. you'll feel a great deal of contraction in your middle chest.

outer chest - if your biceps are not touching your chest when they're relaxed by your side, you need some outer chest development. when you do flies, go as wide as you can and stretch back as far back as you can being careful not to tear the peck muscle, and when you come back up, make sure you stop the weight shoulder width apart only and go back down. the important part here if you wanna work your out chest is the depth of the reps and not the full finish at the top.

rib cage - an expanded and full looking rib cage will make your chest look a lot bigger. this is where pullovers come into play. pullovers will give your chest an overall bigger look by expanding your rib cage. it's hard to explain but do them. do them free weight. a dumbell and EZ bar on a flat bench is how i do them. works great. they're good to do at the end of your chest workout.

Whats a good way to build a bigger chest

[n88tr]

Thanks for the advice and links, bro, keep em' coming.

I find that I have, I think, a good high chest, the top of my pecs, but all I've done for it has been DB bench press and pec deck, nothing else. The rest of my chest is completely undeveloped. Thanks a ton for the help with each section on my chest.

And the 6x175 means
6 reps
175 lbs weight

so
6x175

means 6 reps, 175 lbs, but only 1 set

okey dokey. --

yesterday
900 pm
1/2 gallon water
2 medium-sized full length carrots
1 cup oatmeal

1200
1 scoop ON casein in 350 ml water
very last of reduced-sodium turkey, about 1/6 lb

today
600 am
up

630
1 cup oatmeal
last of second 1 lb pack of reduced-sodium turkey, approx 1/6 lb [all out now of the stuff]
1 scoop ON whey isolate
2 Omega 369
1 CLA
1 Multivitamin

930
2 slices 12 grain whole wheat
1.5 scoops ON whey isolate in 350 ml water

1200 went grocery shopping, morning classes over. no class till monday. yeah!

I bought some packages of "Bumble Bee Albacore [large slice] w/ mesquite flavor, grilled" my scanner is acting dumb, so here's the stats on the pack

calories 150
from fat 10
total fat 1.5 g
sat fat 0
trans 0 [of course!]
cholestrol 0
sodium 40 mg
total carbs 0
dietary fiber 0
sugars 0
protein 35 g

the 35 g protein was what caught my eye. I intially went to just get more turkey, 12 grain ww bread, yogurts, tomatoes, lettuce, white bread and water but then I remembered to get some lower sugar oatmeal [got some. old brand had 12 g sugar, this new one has 4 g, will give it a try later today] and look for tuna. I couldn't find any tuna, tons to select from in the store, but none with more than 14 g protein and after seeing Thomas Rivera who gave me this awesome chart, I saw some tuna on there with 30 g protein and I thought that was really good. I lucked out and got this 35 g bag, which is awesome. I got a couple bags of the stuff. It's not tuna, it has even more protein and less fat as well. I didn't look for venison, I know that a ultra high level of protein, maybe next time I'll look for it.

anyway,
1230

2 slices 12 grain whole wheat
1 package albacore meat
1 pint green tea [home brewed!]

What do you think of my new meat? It smells really strong fishy smell, gotta air out my dorm, nasty shit, but taste is OK. I'm hoping to take in less shakes, this is a good protein source in my newb opinion.

[ibanezman88]

that's just tuna

great source of protein
fish protein is very good
keep it up

the way we post sets and reps and weights is

5x5 200lbs

5 sets of 5 reps with 200lbs

1x12 20lbs

1 set of 12 reps with 20lbs

sets first, reps second, and weight

[n88tr]

Ok, good, I'll keep that in mind.

I'm going to do tris and traps today, here's the workouts I'll do. Could I get suggetions for other mass builders? I know traps are a small muscle but I'd really like to bulk those up. I've done a lot of weight and sets for them but they don't look developed at all. I know I have to cut a lot more, I'm getting a lot more focused on that.

Tris
rope pulldowns
one handed "baseball" or "homerun" pulldowns
DB skullcrushers

Traps
DB shrugs
barbell shrugs
barbell closegrip shrugs

[n88tr]

800 am
up

820
1 cup oatmeal
1 slice 12 grain whole wheat [trying to cut down on breads]
2 full size carrots
1 scoop ON whey isolate in 300 ml water
2 CLA
2 Omega 369
1 Multivitamin

1030
1 cup oatmeal
2 full size carrots
1 package albacore tuna
10 oz water

100
1 handful of brocholli
1 full size carrot
handful of reduced-sodium sliced turkey
2 CLA
2 Omega 369

320
1 cup oatmeal
1 full size carrot
1 Met-rx bar, 32 g protein
1 package albacore tuna

supps at 420, workout at 445: traps and tris

-- call me a fucking rabbit with all those carrots, lol. Man, I know jack shit about nutrition, trying to sign up for classes in the fall at uni for 'health and nutrition' wish me luck. Not part of my major but it's credits all the same so it's all good.

[n88tr]

420
2 scoops noexplode
1 teaspoon creatine
mixed in 8 oz water

435
tris, traps and forearms

this is the exact order I performed the exercises

5 mins LI on stairclimber warmup

barbell chest raises
1x12 65 lbs
1x6 95 lbs

DB shrugs
1x10 60 lbs

barbell shrugs wide grip
1x4 135 lbs
1x6 66 lbs

DB shrugs
1x6 100 lbs

barbell chest raises
1x4 65 lbs

DB shrugs
1x4 140 lbs[failure]

DB chest raises
1x5 60 lbs

Rope pulldowns
1x10 90 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Rope pulldowns
1x10 70 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Rope pulldowns
1x10 70 lbs

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs
right arm 1x6 60 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x10 20 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x4 40 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x4 30 lbs

Skullcrushers
1x4 30 lbs

Wrist curls over the knee w/ DB
1x10 30 lbs

Rope pulldowns
1x10 70 lbs[failure]

Single arm pull downs [called Homeruns, what my PT calls em']
left arm 1x6 50 lbs[failure]
right arm 1x6 60 lbs[failure]

Complete failure on all body parts... totally wasted. BUT!

Post
2.5 scoops ON Whey isolate, 50 g protein
1 teasoon creatine
2 Cellucor R3 Extreme muscle growth pills

about 5 mins rest

stairclimber 45 mins LI [enabled the 'constant heart rate, set to 180, and did that. Sweat probably 7 oz or more, crazy sweat, but only small sips of water, maybe 100 ml for the 45 min session]

700 pm [right now]
1 cup oatmeal
2 full size carrots
1 handful reduced-sodium sliced turkey
2 CLA
2 Omega 369
1/2 gallon water

-- as for my noexplode comments, my 2 scoops definitely kicked in, I got the pump early on, with in 2 mins of my barbell sets. It lasted till I got on the stairclimber, and it was very intense, though it was neither painful nor pleasurable. When it was hard, I tried to make a fist and my pump got like twice as intense, my forearm felt like wood or metal, just so tense and hard. I was able to make a fist, it was the weirdest feeling, so hard, almost like a numb feeling. I'll keep using noexplode, hopefully I will start to feel 'good' pumps.