day 1: chest

bench press: 4 sets

incline bench: 4 sets

weighted dips: 4 sets

pec flys: 4 sets

day 2: legs

back squats: 4 sets

lunges: 4 sets

straght leg calf extensions: 3 sets

leg extensions: 3 sets

leg curls: 3 sets

day 3: back

pull ups: suck at these, goal to be able to do 10 by end of summer, can proalbey do 1.5 now

dead lift: 4 sets

seated rows: 4 sets

lat pull down: 4 sets

back extensons: 4 sets

t bar rows: 4 sets

day 4: shoulders

upright rows: 4 sets

arnold press: 4 sets

front raises: 4 sets

side raises:4 sets

shrugs: 4 sets

day 5: arms

straight bar curl: 4 sets

narrow bench press: 4 sets

incline dumbell curl: 4 sets

skull crushers: 4 sets

tricep kickbacks: 4 sets

willing to take constructive criticism on the program, i will be doing cardio either playing basketball/rugby/jogging at least 3 times a week.

full stretch before and after each workout ofc, maybe warm up on a bike for 10 minutes before each day as well.

supplements currently taking:

generic organic whey protein: 50g of protein after workout ( 2 servings )
generic creatine: 30 minutes before workout, again after workout ( 1 serving each )
mens multivitamin daily
fish oil pills: 2x a day

When you say sets how many reps per set are you talking about is a main thing...And dont need to do so many lifts, just core lifts like squat/bench/press/dead and maybe 1-2 assistance lifts instead of isolation lifts imo

Trash it and do madcows 5x5

kinda what I was getting at, or ripptoe's starting program

bump

im doing this program, toned it down a little bit but i like it

Thats a good thing, just figured I would see how you were doin with it + shoulder if it is still bein a bitch ofc

gl!

yea it was bothering me a little bit friday after doing narrow grip benches, but today it feels better.

going to play bball and lift later, hopefully it holds together

Get rid of extensions and curls on your legs. They actually do more harm than good.

I do ham curls sometimes, debated doing good mornings but after squats not sure id want to do another compound lift so ham curls work fine...why wouldnt you do them or just with the routine bills working on?

Biggest issue (more with extensions than ham curls), is it does nothing but add torque stress to the knee itself. Extensions might be the worst exercise ever invented. I generally just tell people not to do either, as I don't want them risking injury.

Good Morns are a lot more targeted than say most oly lifts. If you go light enough and bend you get a nice stretch in the hams, but it's primarily targeting lower back. As long as you're doing squats/dl's, you're already hitting your entire lower body. You can switch between normal and stiff-legged if you want more hamstring involvment.

Other than that, maybe you do some farmers walks, or calf raises. Squats are still king though ofc.

Oh, and some might be worried about traps too with only dl's. Powercleans are great for them. Course, they also are great for 90% of your body...but they are fucking bitches to get down at the beginning.

bump to see how this is goin

still doing it, good results so far.

smoking a half a pack a day again, thats not exactly helping cardio

cut that shit out yo, and pics?

fuck i should take pics. its a lot better than what it was before, but still prettymuch im still a fat pussy

nobody has the right to call themselves a fat pussy when I have posted my pics up faggot

Fat pussy usually knows how to treat a man right anyways, because, you know, they are so grateful to get the dick...

Anyways. Don't be so down on yo-self.

i reallt dont have a good camera, i will take pics on my phone tomorrow and i will check to see if someone in my family owns a camera.

im a pretty hairy dude below the chin fyi

are u supposed to flex in these things? donno, lol if that is a dumb question

dont need to flex but go ahead, hard to flex and take pic by yourself imo

LOL

Dude, just be yourself.

afk - taking flex pics naow.

ISO UPDATE

donno, lifting and shit.

Shitty update.

donno, been smoking like 3-4 cigs a day.

fucked my ankle up in my rugby tournament, and i can barely walk. but my job involves me to walk a lot, so its not healing fast enough.

so obv cant run n shit, so conditioning is impossible.

lifting 4 days a week basically, getting stronger.

Sets? Reps? Excercises? Weights used?

Man you really need to work on making a fucking training log.

i write mine down, i dont feel like copypastaing it onto dcnet

I write mine down too but post it too just so other people can see what I'm doing/if it works and offer suggestions or reccomendations

But if ya don't want help then don't worry about it

I use online instead of writing down anymore, I like to take as little into the gym as I can.

Also BBQ Where the fuck is our pic update?

I write it down when I get home, honestly if you can't remember what you lifted and sets then you should invest in some ginko instead of other supp's

I might be able to do pic update if there is a mirror @ gym I can use since bathroom mirror in current apt is shit

ill post some shit sometime when iget around to it

There have been times when I wasn't able to post right after getting home, so I had to really think for a bit what I did in the gym....but then I think it's obvious I (along with the old man)should be on ginko already anyways.

Yeah, I did the bathroom mirror thing for my last pic. Bosslady was shocked when I showed the pic to her.

update, skipped the gym today

<Insert meowing sound here>

Don't skip unless your sick fag.
I can't talk but since I got back into it I do not want to miss a day. (only missed one so far because of a flare-up)

havent lifted in weeks but i have been murdering in rugby, scored 3 trys on saturday and basically won the game for my team

No one cares about your fucking rugby. Post pics and or training logs or die.

you'd do even better @ rugby if you lifted too!