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then use seprate dumbels in each hand? easy fix lol

very nice for 15! makes me wish I had started earlier

Looks great man! Im jelly of your conditioning. You look very flat thought, no thickness at all. Get to work on those delts/upperback/lats. Mirin the calves too, nice size for being so lean

I personally like an arms day because I believe it is advantageous to pump both sides of the arm at the same time. The total blood volume to the area will be increased more than just doing a back/bi...

. Everyone is going to tell you to deadlift, row, chin, pull down, pull over ect. the really obvious stuff. In order to really get a good back workout you have to feel the lats working. A good place...

I have never ran a sheiko program before and would like to try one for this winter. I have successfully done madcow 5 x 5 and some 5/3/1. I weigh around 170 lbs, my lifts are 325, 245, 425 all in...

its more likely that there not much muscle there to be as "define" as you would like
and to the guy who said his genetics make him store fat in his shoulders....lolwut

same.
was like.....k

Ok well apprently the gym closes at 8 on saturdays for some reason,so this weekend sucked in general for some reason

Monday: arms, yes arms. they have been lagging forever.

Cross body hammer...

Saturday: round 1

Leg press:
225 x 15
315 x 10
405 x 10
545 x 8
405 x 10...trying to avoid squating/back loaded movemnts....low back is fried

Angled calf raise:

I missed my faking leg day yesturday
and all in the name of getting laid
ima try and get both yesturday and today in today, separate sessions

Thursday: shoulders and tris

Dumbell shoulder press:
55 x 10
50 x 10
50 x 11

Close grip bench:
135 x 8...elbows out
135 x 8

Tuesday: pullin

Deadlift:
135 x 5
225 x 5
275 x 5
315 x 5
365 x 3...def had 4 but my back is dying, need to deadload lol

Barbell Rows:

Monday: pressing

Push press:
95 x 5
115 x 5
135 x 5
155 x 5
165 x 5
175 x 5

165 ish lbs, 10% bf
23 in thigh
335 squat, but definetly much deeper than parellel.

are you stupid?
the only was to train you obliques is weighted
and weighted heavy as possible too
deadlifting, farmer carries, overhead pressing.....**** like that

not sure if srs.
did you only bench with one arm or somthin?

I neglected arms for a while
and when I did back and chect moves (moreso back) I really felt my back or chest doing the work
as a result my arms are now lagging a lot and its hard to bring them up...

^^^^^
wtf? lol


Ok, let me put it to you this way.....if I tell you that its impossible and can tbe done are you goning to give up and not try? no, unless yuor a pussy and take my word as...

Sturday: shoulders n bi's

extra leg volume was a go ;D

Upright Rows: no smith this time
75 x 8
85 x 8
95 x 6
105 x 6