RE: Beyond Science Squats / Hypertophy + strength bench
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 10:26:01 AM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Skull crushers incline behind neck:
70 x 10 into 10 close grip press
80 x 8 into 8 close grip press
90 x 5 into 5 close grip press
How do you get those into place? a spotter? just curious, cuz i dont think i could deal with that much weight in that position, but i'd like to try them.
Those are done on an easy bar... I don't know they are really easy for me to move around I just pop it up push it above my head then lower behind my neck.. Then I come straight up and down trying to keep my elbows close together... It's not much weight for me... If it's to much for you to move around lower it down to like a 50lb ez bar or a 60lb ez bar. Work your way up. I can normally use 100 on those.. One of my buddies uses 120. I hope to be at 110 in like another month at least. I will try to make a video.
Oh, ok... i thought you were doin em with DB's, lol... I'll try some with like 40 or 50 lbs next time...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 11:35:24 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
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Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 4:58:21 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.
Makes sense... your gym has EZ bars with set weights? kind of like a dumbell set?
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 5:08:03 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Nah I don't do them with dumbells.. If I were going to do that I would have to pass 120 on the EZ bar.. Most of the time when you see guys using dumbells for those it's because they don't make EZ bars high enough in weight so they are using 130lb dumbells "Single dumbell" Unless you want to steal the preach curl bar LoL.. But it's kind of hard to do them with a preacher curl bar.. it just feels wrong lol.
Makes sense... your gym has EZ bars with set weights? kind of like a dumbell set?
Yeah. I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 5:49:59 PM
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toolman4052
Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Yeah. I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.
Ah... I c... My gym doesnt have preset EZ curls... Must be some big dudes there, lol
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/22/2008 6:49:27 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: toolman4052
quote:
ORIGINAL: IBendBarbells
Yeah. I have seen a bunch of guys leave my gym.. But thats because they are freaks.. Our dumbells only go up to 150lbs so some people venture off to golds gym.
Ah... I c... My gym doesnt have preset EZ curls... Must be some big dudes there, lol
Omg yeah man we have our monsters. Most of my gym are pretty big.. I would say I am pretty much just average.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/24/2008 4:54:35 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Back:
Lat pulls:
130 x 12
140 x 8
150 x 8
160 x 8
Hammer strength rows:
1 plate x 10
2 plate x 8
3 plate x 8
Preacher curls:
50 x 10
50 x 10
60 x 10
Hammer curls:
Dumbells
50lbs x 8
20 second pause
40lbs x 8
20 second pause
30lbs x 8
20 second pause
25lbs x 8
Cable Tbar rows:
150 x 8
10 second pause
140 x 8
10 second pause
130 x 8
10 second pause
120 x 8
10 second pause
110 x 8
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/25/2008 5:31:45 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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alright! :) I am feeling really damn good again and have been eating all day long! My weight is now 7lbs under... But I guess thats okay... I am slowly getting it back.
Today is legs + shoulders wohoo!!! I can't wait!
I am going to hit chest and triceps tomorrow I am hoping that I can do 225 for 10 reps and 250 for 8 Thats what I am shooting for! Incline I would like to do 155 for 10 reps and 195 for 8 reps.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/25/2008 9:20:38 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Dumbell shoulder press:
60 x 10
65 x 10
70 x 8
Squats:
1 plate x 10
2 plates x 8
3 plates x 6
3 plates + 25lb plate x 4
Side lateral raise:
35 x 8
10 second pause
30 x 8
10 second pause
25 x 8
10 second pause
20 x 8
10 second pause
Front lateral raise:
35 x 8
10 second pause
30 x 8
10 second pause
25 x 8
10 second pause
20 x 8
10 second pause
Leg press:
All the way down until machine won't go anymore feet on bottom.
2 plates x 10
3 plates x 8
4 plates x 6
5 plates x 4
Calve super set.
****! **** ****! **** DAMNIT SON OF A ****ING BITCH!! Man I lost some ****ing strength damnit!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! People probably thought there was something wrong with me I was getting so freaking pissed off at the weight. MAN IT'S NOT FAIR!!! I BETTER GET MY STRENGTH BACK QUICK. I am so weak right now!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/26/2008 10:19:19 AM
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Forsaken3400
Posts: 492
Joined: 10/9/2007
Status: online
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eyyo IBB i need some help i know your a bench expert :P
im trying to do 6 reps 3 sets of bench
start of my bulk i went from 105 and put on 5 lbs more each week :P ye i know im weak i only weigh 143-145 ish now, started bulk at 133
so yeah last week i did 3 x 6 115 LBS, than today i could only do 3x4 of 120 lbs :(
what i do next week than, continue doing 120 till i get 6 reps?
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/26/2008 10:29:55 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Forsaken3400
eyyo IBB i need some help i know your a bench expert :P
im trying to do 6 reps 3 sets of bench
start of my bulk i went from 105 and put on 5 lbs more each week :P ye i know im weak i only weigh 143-145 ish now, started bulk at 133
so yeah last week i did 3 x 6 115 LBS, than today i could only do 3x4 of 120 lbs :(
what i do next week than, continue doing 120 till i get 6 reps?
Drop the weight shoot for more reps. try shooting for 15 reps with 105 now.. Then increase the weight 5lbs per week and see what happens. Or give 10 8 6 4 a try!
Warm up with 50 lbs
Try this 105 x 10
115 x 8
120 x 6 or 4
The following week shoot for
110 x 10
120 x 8
130 x 6 or 4
- Increase your shoulder strength.
- Strive for 8 reps and increasing the weight on dumbell shoulder press.. On your shoulder day.
- always do incline barbell press on your bench day.. Just because you can't do much weight on it "don't let that stop you from doing it"
- On your shoulder day only do one pushing motion.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Forsaken3400)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/26/2008 12:32:44 PM
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Forsaken3400
Posts: 492
Joined: 10/9/2007
Status: online
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GREATTTTTT, thx for that i look forward for next chest day =D, yeah my shoulders are worst part of my body i think....
shoulder day is, upright rows x 3, military press x 3, side laterals x 3, shrugs x 3 - WHICH IS 3 days before chest day
i do and prefer incline dumbell bench, this is still good, correcT?!
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/26/2008 1:57:54 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Flat bench dumbells:
85 x 8
95 x 8
105 x 6
Incline bench:
155 x 10
185 x 8
195 x 6
Skull crushers:
"these are hard on chest day"
80 x 10 into close grip 80 x 10
90 x 6 into close grip 90 x 6
70 x 8 into close grip 70 x 8
Tricep press downs:
(No resting)
130 x 8
120 x 8
110 x 8
90 x 8
70 x 8
Cable flys decline:
(No resting)
70 x 8
60 x 8
50 x 8
40 x 8
30 x 8
Incline
50 x 8
45 x 8
35 x 8
25 x 8
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Forsaken3400)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/28/2008 11:07:32 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Back & Bi
Back:
Lat pulls:
150 x 10 wide grip
150 x 10 reverse grip close
140 x 8 wide grip
140 x 8 reverse grip close
160 x 6 wide grip
160 x 6 reverse grip close
Single arm cable row:
60 x 10
70 x 8
80 x 6
Single arm dumbell row:
80 x 10
80 x 8
90 x 6
Biceps:
Barbell Curls:
95lbs x 10
105lbs x 8
115lbs x 6
Hammer curls:
45lbs x 10
50lbs x 8
55lbs x 6
Single arm Cable curls:
65lbs x 7
75lbs x 5
55lbs x 8
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/29/2008 5:28:21 AM
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jheft
Posts: 1505
Joined: 1/3/2007
Status: offline
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What day do you do deadlifts on?
_____________________________
Journal: Jheft's Heftorium, Progress Photos (new as of 2008-03-08), My Stack
Current stats: 5'11", 184.6 lbs - currently cutting
2008 Results: +23.0 lbs bulk, -11.6 lbs cut, 2nd Place Discussbodybuilding.com Transformation Contest
"Whatever comes out of your mouth is a meaningless waste of breath, an airborne toxic event."
-- Principal Snyder
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/29/2008 8:10:10 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: jheft
What day do you do deadlifts on?
I still don't do them, I honestly can't do deadlifts nor do I care about them.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to jheft)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/29/2008 10:09:14 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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Chest:
Flat bench:
225 x 10
255 x 5
265 x 2
225 x 5 <- I was working on my form with these two sets. slow and control.
225 x 5
Incline bench:
135 x 10
185 x 8
205 x 5
Cable flys:
50 x 10
60 x 8
70 x 6
Incline same
Skull crushers:
70 x 10 - Into close grip x 10
80 x 8 into close grip x 8
90 x 8 into close grip x 8
Tricep press downs:
150 x 10
130 x 20
120 x 10
Tricep over head extensions:
140 x 8
130 x 8
120 x 8
Well my strength is coming back.. It hasn't totaly come back but it will, my scale weight is climbing back up quickly.
< Message edited by IBendBarbells -- 1/29/2008 10:11:01 PM >
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/30/2008 2:13:38 PM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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My whole upper body hurts so badly! especially my arms! ARG! Man it's really hard training every day with my boy.. he is killing me! But on another note I only got 3 - 4 lbs to gain back.. I got my size back pretty fast! makes me wonder if I will continue to grow or not.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/30/2008 4:02:21 PM
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RollingStone
Posts: 1009
Joined: 12/15/2007
From: Pittsburgh
Status: offline
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quote:
ORIGINAL: IBendBarbells
I still don't do them, I honestly can't do deadlifts nor do I care about them.
haha thats funny
not to sound fruity or anything, but i like readin ur journal. Its like inspirational. Im jus thinkin, hey im gonna get like that someday. haha
of course there are many other people on this site that are way ahead of me too.
_____________________________
I will do today what you won't...so tomorrow I can do what you can't
17 yo, 6'0" 191lbs. bf 6-7%
PRs
bench 290
atg squat 335
deadlift 415
'08 journal
http://www.discussbodybuilding.com/RollingStones_Journal/m_336444/tm.htm
(in reply to IBendBarbells)
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RE: Beyond Science Squats / Hypertophy + strength bench - 1/31/2008 8:04:59 AM
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IBendBarbells
Posts: 3686
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: RollingStone
quote:
ORIGINAL: IBendBarbells
I still don't do them, I honestly can't do deadlifts nor do I care about them.
haha thats funny
not to sound fruity or anything, but i like readin ur journal. Its like inspirational. Im jus thinkin, hey im gonna get like that someday. haha
of course there are many other people on this site that are way ahead of me too.
What a great compliment.. Thanks man thats really cool! I don't think it's fruity at all.. I think the same thing when I read smoundz journal. Seriously though your not that far behind me, probably only 6 months to a year and you will be right where I am at.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to RollingStone)
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