Grats from that smoking thing!
awesome that u have quit smoking dude:D i still light one up from time to time, sadly:( but i try to limit it as much as possible...
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
thanks guys :) much appreciated
oh yea Vegeta forgot bout shoulders
i knew i left one thing out
for shoulders is
DB front raises horizontal palm and vertical palm
4 sets up to 35lbs 8-12
Side DB raises, complete isolation tho
15lbs, not much weight, but slow up and down
i can see the veins in my shoulders bulge, guess it helps
machine presses, since my double jointed arms, and my left winged scapula, its hard to do certain shoulders stuff,.... sadly
4 sets first set one handed on it, 30lbs, then up to 110lbs 8-10reps
then back to 30 one handed (each hand)
thats bout it, i know i dont have any rear lats in there
but with my arm probs, its better to not do it,
dont wanna end up in the hospital
and i have a winged scapula on my left arm
so some exercises are not full motion, or i take out certain ones i would've recommended but cant cus of risks.
Decline hammer chest press up to 125lbs 8-15reps 2 sets
wide chest press up to 125lbs 4 sets 8-12
iso lat machine, up to 130lbs 12 reps 3 sets
then i tried to do BB rows, 115lbs easy, 10
then 140lbs 4 reps . i never really tried these before...
shoulders, the same as my last post, but i did some rear delt stuff..
db rears, one handed, 25lbs 8reps
then with the cable machine, 20lbs 1 set each 6-8reps
i dont need to do much rear delts, some reason their already big ..
biceps, db curls up to 30lbs 8-14reps
BB EZ curls up to 50lbs 8reps 2-3 sets forgot
one set was wide grip then next close
db hammer curls seated up to 40lbs 10-12 reps
Hammer curls are easy for me for some odd reason...
db over head extensions, not the one where you use both arms
one handed, 6-8reps 2 sets 25lbs
lying db one handed extensions i cant quite explain how i do this
but it helps, face up on the bench, its also a little dangerous if you dont know what your doing 20lbs 4 sets 6-8
one handed tricep pushdowns on the one pulley cable
30lbs 6-8 reps 2 sets
lat pull down, tricep pushdowns
up to 50lbs 8-10 reps
quads.. machine leg press like rocky uses.
one legged each up to 90lbs deep reps close position and wide position
8-10reps 3 sets
leg press plain, up to 145lbs 2 sets same as above in foot position
with calve presses too 2 sets 8 reps
calves on calve push machine seated in an incline
40lbs both legs, goooood ROM. 6-8 reps
then 80lbs same reps
nice pic bro,
congrats for non smoking, im clean now since 14-15 month and i still have sometimes a feeling that i have to smoke..but than smell smoke and almost have to throw up and than my mind is clean again...
but believe me it will always be in your system..my ex boss is clean now for 10 years and he still feels the way
cigarette adiction are worst than crack
Well i dont have one at all.. i dont even know why i take these nicotine stuff
i take one lozenge twice a day now .. :S 4mgs nicotine lol
DB curls Seated and some standing 25-30lbs 2 sets each 8-14reps
DB zottman curls 30lbs 10-12reps 2 sets
DB con curls 30lbs 1 set each 6-8reps
Db kickbacks arnold style bend the db sideways
20lbs 3-4 sets 8
DB lying kickbacks facing up
25lbs 2 sets each all the way back passed my back
DB wide presses outwards
40lbs 8reps (i dont think many people can do these, not weight but in the workout itself)
50lbs 6reps bending the Db sideways at top
Decline hammer presses 125lbs each side 2 sets of 8-10 paused at each end rep, and slowly lowered while flexing chest
then wide and low chest stretching
shoulders, BB mid-wide grip fronts
2 sets of 6-10
DB front raises sideways 25lbs 12-14 reps, 2 sets
side DB raises ,seated, one handed, other hand is holding on to the seat
one with db i raise, and pause in the air, kinda hard, but the shoulders bulge madly :) 2sets each 6-8
Pulls ups, (im wearing two pairs of clothes, and stainless steel toed shoes, while working out) 4 pull ups, all the way up, head above my arms, pause at top, slow reps
latpull downs, reverse grip 90lbs one set WU, 10-12reps
then 120lbs wide grip, 8-10 reps, back flexing each rep
DB rows 50lbs 2 sets first set is cheating set, second is real set
6-8 reps, DB shrugs 50lbs same reps
legs, leg extensions one legged then both legs
50lbs 8reps, 100lbs 8 reps
calves calve press machine 40lbs 6-10 reps
Ab leg raises one set 8 reps
Standing ab rope crunches, 8reps 100lbs
kneeling ab rope crunches 130lbs 8 reps
standing again 100lbs 8 reps
lying leg raises 8 reps
Ab machine crunches up to 200lbs (whole stack) 5 reps
thanks took some new pics
they are shat, cus of the lighting i tried to take em where there wasnt much bright light.
but meh, i couldve done better..
next time im just gonna take em facing a mirror, id look much better then lol..
PS: i know my arms look small in it, i had the cam below my body facing up
looks like i got great whites arms..