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yes im building up to my 1rm in the 14 weeks so that after the 14 weeks is over i can max out again to start the 14 week program over again

Cable Crunches - 3x12-15 Reps
Crunches - 3xTo Failure Reps

* Cardio is performed for 30 minutes every weight training day.

DB Shrugs - 3x6-10 Reps
Tricep Bench Dips - 3x6-10 Reps
One Arm Tricep Pushdowns - 2x8 Reps
Lying Tricep Extensions - 2x8-10 Reps
Raised Leg Crunches - 3xTo Failure Reps
Oblique Crunches - 2xTo...

T-Bar Row - 3x6-10 Reps
Close Grip Lat Pulldown - 4x6-8 Reps
Front Lat Pulldown - 4x6-8 Reps
DB Bicep Curl - 2x10 Reps
Preacher Curl - 3x6-8 Reps
Cable Crunches - 3x12-15 Reps
Crunches - 3xTo...

One Arm Tricep Pushdowns - 2x8 Reps
Lying Tricep Extensions - 2x8-10 Reps
Raised Leg Crunches - 3xTo Failure Reps
Oblique Crunches - 2xTo Failure Reps

Workout #2

Squat- (light) 12 reps, 10...

Training Split

Sunday - Workout #1
Monday - Boxing Class
Tuesday - Workout #2
Wednesday - OFF
Thursday - Workout #3
Friday - Workout #4
Saturday - OFF

yes well for all the haters out there this diet does work for me i lose the pounds while still getting stronger and yes i lift i squat 290, 250 bench, 420 deadlift and 170 overhead shoulder press im...

what do you mean am i serious? im taking animal cuts with this and also taking L-CARNITINE and doin 30 min of cardio 5 times a week and lifting weights 5 times a week and i drink 6-8 oz of black...

meal 1: 40 grams of any thing i can get my hands on dont matter if it has carbs or fat just as long as i get 40 grams of protein.

meal 2: 12 oz of milk,1 scoop of whey protein powder,1/2 a cup of...

AST Multi Pro is my multi vitamins and just take what it says to take which is one pill twice a day one pill in the am and one pill in the pm.

Higher Power Nutrition Micronized Creatine 1000 Grams...

okay now here is how much i take per day or per week or per training day per week or per non training day per week

After i wake up at 6 am and eat breakfast about 3 hours after breakfast I will...

Okay let me start out by saying im a powerlifter. My name is Ryan. Im 18, 6?1, 240 pounds, about 18- 20 percent bodyfat. My bench is 230 pounds, squat is 275 pounds and my deadlift is 365 pounds....

no im good i take creatine for it to help me get stronger and bigger and i take glutamine before bed to help me recover and i drink my creatine and glutamine with koolade so yeah i do what i want to...

okay i will just take 5 grams after my workouts and on the days i dont train i will just take 5 grams in the morning right when i wake up and take 5 grams of glutamine after my workouts and take 5...

okay i will just take 5 grams after my workouts and on the days i dont train i will just take 5 grams in the morning right when i wake up and take 5 grams of glutamine after my workouts and take 5...

why only 5 grams dude? thats not even enough to do anything?

but thats not tho?

hey everybody im a powerlifter and im 6?1, 18 percent body fat, 240 pounds, bench is 230, squat is 275, deadlift is 365 im just trying to get a little bigger and stronger simple as that i have...

im looking at this program called Sheiko 37 and i dont understand what this part means it says Squats *scissors* 5+5X5. what does that mean?

is that a good program?