If I can recall properly yes lol.

The owner of Canadian Tire works out there too. Asian guy, curly slicked back hair, full Nike gear, drives a M5. Comes in with this hot blonde chick.

The biggest guy there was this dude with a green short mo-hawk. Always hanging around by the 150lbs DBs. Slammin 5 plate squats for 10 no problem. Comes in with his short Filippino girlfriend who has a killer ass as well. He rages like nuts though. You can hear him from the locker room lol.

I tried going back, but couldn't do it. Too use to my gym... for now. Lol.

I'm the only Character at my gym :troll:

Berz out.

Yay layne norton program begins tomorrow!

great program love it, i have added a bit more tho on some days for back and triceps

You can believe whatever you want, but the science says that 5 meals a day vs 1 meal a day makes no difference from a metabolic point of view. From a nutrition partitioning point of view, intermittent fasting works well when carb backloading.

Eat Stop Eat isn't based on 1 meal a day. It's based on not eating for a 24 hr period one or two times a week. For example, eat dinner at 6pm then dont eat again until 6pm the next day.

before and after pix?

How long does it take u to do the workout?

It seems really long. :fullofwin:

Do you guys believe in high volume workouts? I get pretty damn sweaty when I workout with shorter rest intervals...

But at the same time, I don't feel like I'm working my muscle enough if I'm not working for a longer period of time...

I have tried doing shorter workout periods, but I tend to get trapped into a plateau


btw, 95 lb incline bench press today, :fuckyea: feels good... Wish I could record it, but everyone's too busy doin their thing to help me out

anyone care to share a good workout routine when you guys have been cutting? pretty much looking for something that will help lose the fat/weight and work more towards becoming lean. I know diet is key so please dont waste your breath on me explaining diet right now, i just wanna find a good routine! Thanks bruhs!

Man Hack squats are killer for hitting the latisimus dorsi (the muscles that surround the back rib cage) I swear they hit them better than any row. So if you want a deep canyon running down your back, try them out :megusta:

Go heavy, like around your squat and DL weight. Awesome for quads too.

max I ever did on barbell hack squat was 225 and that got a bit hairy. I imagine 315 or more would be suicide :heckno:

i never seem to get the correct footing for hack squats, it always ends up fucking my knee once i hit the 90 degree point... I understand you have to have your weight on your heels to start off with, but i still feel a ton of pressure on my knee

try flaring your feet outwards a bit. I usually line up the back of my leg/achilles tendon with the innermost ends of the grip, with a slight point of my feet outwards.
IMO the hardest part is not smacking the back of your leg as you come down, wearing pants definitely helps

I guess it depends where your lifts are, I just used myself as an example since I squat about 230 for 5 and was hack squatting that much with no problems. I agree, flaring toes out and pushing at heels helps. I do them without shoes too

layne norton prog is moneyy have modified it a bit as well

I'm curious where people are in regards to bench press vs chinups? It is a good indication of overall shoulder strength and balance.

For me, my 3rm is 220 for bench and 255 for chins (though that should be 260-270 by next week).

Just curious after reading about shoulder pain on T Nation

How do you measure your chinup weight? If you weigh 190, and are packing a 45 around, I wouldn't say your actually lifting 235. Try 235 on a pull down machine..... I find it a bit more difficult at least...

We're not talking about pulldown machines, we're talking about chinups. So yes, measure your weight + whatever you add on to your weight. And we're talking real chinups too, all the way from a hang, up so your chin is above or at the bar.

i never do less than 5 reps on chins, so..

at 185lbs bw:
chins: 230x5 full clean reps
bench: 275x5 (1rm is irrelevant)

:ahwow:

I may modify the layne program as well. I miss bench press and and military press so prob subsitute one flat bench and one seated db press since they are both done twice during the week. I am still doing abs 3x per week.

At 180 bw:
Chin ups: 215lb x 5 (35lb plate)
Bench 195lb x 5

At a 175 bw

Chins - 220 x 5
Bench - 195 x 2

When you say Chin... do you mean palms out (pull up) or palms in (chin up)

Berz out.

at 165 lbs right now:
chins - 210 x 6
bench - 185 x 5

bench use to be higher prior to shoulder injury

at 162 lbs:

chins: 207 x 3
bench: 245 x 3