ohhhhhhhh snap

what are your guys routine for chest?

right now i'm going bench, incline, pec fly, then pec cross

For me pretty much the same thing except I do Incline Fly and I use all DBs.

Awesome workout tonite. Shoulders and joints are feeling good again so I went HARD

dumbell shoulder press rotating neutral to pronated grip 70lbs
cable rows 240lbs
bench press 245lbs
straight arm pull downs 100lbs
deadlift 350lbs
side to side 45lb plate toss core rotating things. no idea wtf they are called.


nothing near my max weights but high intensity the whole way thru. sweat pouring. awesome workout!!

Make sure your shins stay vertical... Don't let your knees go forward past your toes. Also try front squats, it's a more natural movement IMO

With front squats, do you still keep the "knees behind the toes" rule?

I imagine so

thanks, i'll give it a try next week. My knee is feeling better. If that don't work, i'll go to hack squats or use the smith where i'll be forced to use better posture.
I figured my problem was bad posture, i've had hip problems since i was 16 and now have limited mobility in my right hip and can't help but to cheap when i squat.

that lat exercise is money that i posted back last page

also make sure your knee travels to your toe. not to the side

wanted to try it last nite but it was too busy to get a bench infront of a cable machine

bring a gun next time

fuck i can't do that at my gym cuz the cable machine has that seat mounted on to it! =(

legs today. solid workou

There's no cable cross over equipment at your gym? Dang...

haha cuz i go to cap so the gym's like a shed.....
but none the less its free!

Are you sure about that one? One of the problem areas with form and squats is ankle flexibility. If your knees arn't very far forward, you will start to arch your back/lean forward to compensate for you fat ass sticking out back.

Anyone know if the Walmarts in Canada carry this shaker cup?

Yes I'm sure.. Here are some examples:

Bad squat (shins go forward)


Good squat (vertical shins)

those are front squats

so?

i like front squats, my legs are fucking so sore today cant move
love it

I hate it when I try to step over into my tub to shower.

I cant get my quads sore, I wanna have big quads but its difficult.. any tips? i do lunges and leg extensions and squats for quads

^power cleans with jumping motion?