[mitbar]

this is to true gringo way to true man. still feels like i am cumming all day even though hes a mean bastard. lol

[gringo220]

**** it, just cum all over his face and show him who's boss..lol

[mitbar]

oh yeah man already did he is covered from head to toe from the day so far lol. taking this weekend off since i have to work a **** ton at my store since its in the mall and retail mall holiday hours blow.

[gringo220]

Oh ****, good luck with all the ****in retards you're going to come into contact with. I hate the days after thanksgiving, nothing but dumb people and christmas music. I want to rip out my eardrums and my eyes so I don't have to see people or hear that stupid ass music!

[mitbar]

Originally Posted by gringo220

Oh ****, good luck with all the ****in retards you're going to come into contact with. I hate the days after thanksgiving, nothing but dumb people and christmas music. I want to rip out my eardrums and my eyes so I don't have to see people or hear that stupid ass music!

yeah man day one down so far and i already wanted to kill people for having half of a brain for 13 consecutive hours.

[gringo220]

lol.. Good luck with the rest of the weekend. I'll be stuck in a small bathroom doing tile. Not fun!

[mitbar]

chest and tris with abs and cardio today. here is what i did.

db flat/db flyes

50*25 25*20
100*12 50*10
100*10 50*8
110*8 55*8

incline db/ db flyes incline
80*9 40*9
80*10 40*10
90*8 45*8


decline bench
185*12
185*12
225*6

triceps: straight bar pushdowns/reverse grip pull downs

150*11 100*10
160*10 100*8
160*9 100*8


so i got the chest workout done in 28min then triceps done in total of 40min then i did abs and 30 min of cardio at a medium intensity as i am still full of mucus and i start coughing **** up if i go to hard. stilll got a great sweat going and the heart beat was up so it was useful. cardio consisted of 15min on eliptical and 15 min on stair climber.

DAN I WANT MORE.....I DONT FEEL LIKE THE CHEST WORKOUT IS ENOUGH....GIVE ME MORE!!!!!!! I AM A GLUTEN FOR PAIN.....HURT ME!!!!!!! LOL.

but seriously it doesnt feel like much, i get a sweet pump going and burn but i dont feel its enough.

[danp100]

okay, lets add cable cross overs to your decline bench the next time. hitting the lower chest. and damn dude.... thats hittin it.

for your next back workout lets super set your wide grip lat pulls with stiff arm pulls. lets see how that treats you.

this is great, i'm very impressed.

[mitbar]

thanks dan, tomorrow i am going to hit legs then back on wednesday and arms thursday with shoulders on friday. look forward to the torture with that super set on back day. man that should be fun.

[danp100]

you're more than welcome big man. i just looked back at your last back workout and i would like to change a couple of things. go with the first super set i told you but lets cut the dumbbell pullovers and add in after the seated rows 3 sets of dumbbell shrugs super setted with v-bar pull downs. keep the wt where you can get 12 or better reps but add some wt if your can't get a wicked burn at 12 reps. this will be a finisher to your back routine. then hit bi's. remember chest is elevated for your lat pull downs. shrugs should be a different grip than what you'll be using on friday. hope this makes sense.

[mitbar]

makes total sense, my shrugs will be a tight inside grip, meaning weight in front of me as friday will be wide.