From League junky: 2 months in : on Friday 2day bo

[leaguejunky69]

Hello guys and girls, just letting u know wot i diid 2day and if u hav sum suggestions on things or wotever............thankz L8rs

Palms facing forward wide grip chin ups- 5,5,4

Deadlifts 60 x 12 80 x 12 100 x 10 105 x 7

Dumbell Rows (Back) 42.9 x 10 42.9 x 8 47.4 x 6

Cable crossover machine (Low curls) 50 x 10 60x 8 60x 9 70x4 (good bicep workout !!

Dumbell Shrugs 47.4 x 6 42.9 x 8 47.4 x 5 (Not sure im doing these correctly??

Barbell Behind Head 40 x 10, 45 x 7

Height: 183cm

Weight: 94kg

Just found out the powerlifting record for bench press for my weight is: 186.5 kg, shit i wouldnt mind doing that, are u allowed to be on steroids for those comps.

###Please tell me about front squats more simply so i can understand pls, i really want to know how do them properly and want to lift way more.

Signing yo L8rs from get kutz

[Growth]

Workout look pretty good mate, what sort of split are you running?

Heres a link that shows a bit about how to do front squats and DB shrugs correctly.

http://www.exrx.net/WeightExercises/Glu ... Squat.html

http://www.exrx.net/WeightExercises/Tra ... Shrug.html

Note the second link is for BB shrugs but you probably find youll run out of DB's soon and have to look for a heavier weight. BB shrugs are an excellent alternative.

[leaguejunky69]

Cheers for replying growhth, :grin: Yeh wat does split timing mean, please explain mate, do u hav a diet

[Growth]

Not split timing, just split. Its like how you set up your workouts.

ie Monday - Chest / Tris

Tuesday - Back / Bis

Wednesday - Legs

Thursday - Shoulders

etc

Its just how you split up your workout on the various days.

Yeah ive got a diet, as do most BBers, without going into too much detail i just try to get around 180-240g of protein per day, a good amount of complex carbs and a good amount of EFA's. IMO if you have a high protein intake, and a high EFA intake then your going to put on some good weight, as long as your gettting enough calories of course.

If you go to this link here,

http://www.nzbb.co.nz/tools/index.php

then you can find out a bit more, although Pseudonym, the board administrator, is very lazy and hasnt got around to finishing the articles yet :pfft: :grin: