that was like a good tv show just aired a shit load of fillers...

holidays end this weekend and it's back to the gym :fuckyea: can't wait. week 3 of stronglifts and it's going swell. Damn snowboard trip was so awesome but not lifting was a downer

skinnypup, can i get an invite to the bodybuilding club too :okay:

Alright here is the end of first month(Just Finshed second month) the 2nd picture is the day after just incase i had a back pump going on in the gym. Needed to get more defined, Which is what im working on right now.


No idea how to make the image smaller... Whatever fk it

Looking solid for your first month. Keep lifting, and you'll get huge, especially since you are young.

Oh, and you wear jeans to the gym? True Religion? Must be from Surrey :troll:

^lol same gym i go to
Posted via RS Mobile

lol thx bro and nah just changed n decided to take a progress pic.

can i get an invite? been working out following this thread for a long time, and posted here as well.

+ 1

on the side note, how long you plan too keep at it alpha? i dont knoe if i wanna go more then the 12 weeks. believe me, it's a great routine..but i feel like i wouldnt be working anything else ? :( or not doing the exercises that i like and need to do. Do you incorporate them in as well or naw ?

I add rotator cuff and rear deltoid exercises at beginning and ending of workout, plan on doing this until i think i'd hit a plateau, i'll switch program then to a week of strength, followed by explosive exercises the next week, then a week of hypertrophy and endurance. I'm aiming for overall best kind of physique i guess, i don't want to be strong, i want to be fast, survive running for a long time and keep a good pace, flexibility, etc i said this before

I don't think I can deadlift more than that because of my bodyweight. My form is ok, my legs are shoulder width apart. I can do 315 x 5 easily though with straps.

sorry to burst ur bubble but bishes dont be mirin 125lbs clearly wanted the smith :troll:

caught a bitch biting her lip and looking at me after i pulled 4plates for reps a while ago hehe

it's dat der assault you wont sell me :troll:

who here has a day dedicated to just bi's and tri's?

I usually do 4 exercises per muscle group

ez bar curl
hammer curl
incline curls
cable curls

tricep dumbbell extension
rope pull down
rope extension
dumbbell kickbacks

im starting to think it's a waste of a day doing them and might just incorporate them into my other workouts so that i get 3 days of rest

Yes it's a waste. I haven't measured my arms, but I put on noticeable size on them in 3 months without doing a single curl or extension. LIFT HEAVY. EAT. GET SWOLE.
Posted via RS Mobile

since im on stronglift , i do add bi's and tri's on 2 of the 3 days a week i go. i probably am doing it wrong..but it feels wrong not to work them =/ (and by them i mean just bi's n tris lol i know they get worked with other exercises)

i normally just do 2 sets of each. for bi's ill do 21's and machine curls (my forearms r fked, can't do barbell curls) and for tri's ill do sitting/lying tri extensions and pulldowns. I'll add these after my stronglift routine

I work out my arms once every two weeks. These workouts happen after my chest (tricep) and back (bicep) workouts. And I only do around 2 exercises for 6 sets.

agreed with skinnypupp, id recommend better tri exercises tho. imo exercises such as close grip bench presses, skullcrushers, jm presses, board presses, (free weights) will give you better results, id usually do 1-2 of those with a couple cable exercises
Posted via RS Mobile

id add weighted or bw pull ups at the end of squat bench dl day and weighted or bw dips at the end of squat row ohp day, i did this during my 6 weeks of SL and it worked pretty well
Posted via RS Mobile

I do the same as XplicitLuder and PK604 except CGBP/rope pulldowns on days with bench and pullups/whatever curl on days with row.

inv

BTW from now on we're going to be more picky with who gets into the bb progress pic club. I won't be accepting anymore requests unless backed up by an OG member like berz, rxstar, halo, dillon, etc

And be sure to be active or you could lose your membership!

^ how OG do you have to be to qualify?
Posted via RS Mobile

Normally I would go by "if I recognize you" but I am kind of stupid so that won't work

How much weight are you lifting for OHP? I am working on 145 right now (weight 192lbs) and just trying to get past 3 x 5 reps.


I am doing 5 days a week:

Mon: OFF
Tues: Shoulders/Triceps/Abs
Wed: OFF
Thus: Chest/Biceps/Cardio
Fri: Abs/Cardio
Sat: Legs/back
Sun: Cardio

Cardio is currently HITT but will be switching to training for a half marathon. Will likely go back to Stronglifts after I run the half in May. I had great success with the program.

Although I don't have a day dedicated to arms, I don't think it's a waste. We're most likely going to be training for the majority of our lives, so I think it's okay to concentrate on a lacking body part whether it be arms, legs, back or whatever. I might start incorperating more tris/bis since my arms are so small :okay:
Posted via RS Mobile