My 1st journal..

[holdenman]

thats absolute bullshit, stiffleg deads work hamstrings, and to an extent lower back, deads work back and legs but majority back.

Im not saying your right or wrong, but thats the reason I had them that way round.

[holdenman]

Legs today,

BB Squats- (After reading the thread on squating technique I decided to worry about going as low as I possibly could rather than worrying so much about weight for now)

barx20 warm up

60kgx10 x3

BB deadlifts-

60kgx8 x3

DB lunges-

12.5kgx10 x3

Leg press-

10 x3 (unsure of weights, not much)

Seated hamstring curl-

10 x3

Seated leg extensions-

10 x3

Legs stuffed.

[holdenman]

Oops getting lazy already haha..

Yesterday was at another gym and did arms with a mate, pretty much the same as my last arms day.

Today just 45mins light cardio, back and legs still sore.

Shoulders tomorrow

[holdenman]

Shoulders & calves,

DB shoulder press-

15kgx15 warm up

27.5kgx10 x2

27.5kgx8

DB front lifts-

10kgx8 x3

DB shrugs-

30kgx10

35kgx10 x2

BB upright rows-

40kgx10

40kgx9

40kgx8

Cable machine for rear delts-

3sets x10

DB lateral raises-

10kgx8 x3

Shoulder press MC-

3 sets light to failure

Calf raises-

4 sets x10

2 sets x10 (toes in)

2 sets x10 (toes out)

10 min bike.

[holdenman]

Yesterday was a rest day. Chest today, not a very good effort for some reason..

Flat BB bench-

60kgx10 warm up

80kgx10

80kgx9

60kgx12

Decline BB bench-

60kgx10 x3

Incline DB flyes-

14kgx10 x3

Chest press MC-

4 sets approx 70-80kg

Pec deck-

5 sets approx 30-40kg

[holdenman]

Back

Pull ups-

9,8,6,5

Bent over DB row-

25kgx10 x3

Wide grip pulldowns-

approx 45kgx10 x3

Stiff leg DB deads-

35kgx8 x3

Seated row MC-

approx 40kgx8 x3

Some more chin ups-

4,3,2

[ramy]

Heres a better pic, taken today. Will try keep updated with pics every 3 weeks or so..

Yes I need to shift that excess fat and no those pink things in the background are not mine lol.

nice tits bro can i cup them?

[boostinggtir]

Heres a better pic, taken today. Will try keep updated with pics every 3 weeks or so..

Yes I need to shift that excess fat and no those pink things in the background are not mine lol.

nice tits bro can i cup them?

Please keep gay advances in the playground.

[holdenman]

Heres a better pic, taken today. Will try keep updated with pics every 3 weeks or so..

Yes I need to shift that excess fat and no those pink things in the background are not mine lol.

nice tits bro can i cup them?

Everyone here has already figured out that you like boys, but we arent all like you Ramy, sorry mate

[ramy]

Heres a better pic, taken today. Will try keep updated with pics every 3 weeks or so..

Yes I need to shift that excess fat and no those pink things in the background are not mine lol.

nice tits bro can i cup them?

Everyone here has already figured out that you like boys, but we arent all like you Ramy, sorry mate

ok i understand :cry: ...

[holdenman]

nice tits bro can i cup them?

Everyone here has already figured out that you like boys, but we arent all like you Ramy, sorry mate

ok i understand :cry: ...

Lol, say whatever you want Ramy your opinion means nothing to me so your not going to offend me. Maybe i should have just taken a photo of my arms :pfft:

[ramy]

Everyone here has already figured out that you like boys, but we arent all like you Ramy, sorry mate

ok i understand :cry: ...

Lol, say whatever you want Ramy your opinion means nothing to me so your not going to offend me. Maybe i should have just taken a photo of my arms :pfft:

please do, so i can imagine what it would feel like to cup your non existent bicep peaks

[ramy]

and stiff leg deadlifts are for legs

deadlifts are for back, you have them back-to-front.

WOWOWOW i just read this now HALARIOUS

STRAIGHT* leg deadlifts are for your lower back you retard

holden keep doing your straight leg deadlifts on your back day and give enough recovery time between your legs(obviously) why would you do your straight leg deadlifts on your leg day when youd be doing hams anyway and also your squats would rob a bit of performance from your straight legs if you were to do it that way. and rob a bit of lunge and hamstring work from your straight leg deadlift or if you were to do your straight leg deadlift before those two exercises then it would be impossible to do them because your hams would be gone AND your lowerback would be gone, and if you do your straight legs last then your fundamentals are then out of the question(your legs).

if you do your straight leg on your back day you double two ham workouts in a week.

[holdenman]

Seriously, I dont want to have to start a new journal because of too many gay comments from you Ramy, come on..

[boostinggtir]

ok i understand :cry: ...

Lol, say whatever you want Ramy your opinion means nothing to me so your not going to offend me. Maybe i should have just taken a photo of my arms :pfft:

please do, so i can imagine what it would feel like to cup your non existent bicep peaks

Come on man, how you gonna post the pic you posted of your arms, then have the nerve/ignorance to make fun of this guys arms. Making fun of peoples bodies is lame as f*ck, but then to do it when you have twigs for arms your self? WFT man. lmao.

[ramy]

Lol, say whatever you want Ramy your opinion means nothing to me so your not going to offend me. Maybe i should have just taken a photo of my arms :pfft:

please do, so i can imagine what it would feel like to cup your non existent bicep peaks

Come on man, how you gonna post the pic you posted of your arms, then have the nerve/ignorance to make fun of this guys arms. Making fun of peoples bodies is lame as f*ck, but then to do it when you have twigs for arms your self? WFT man. lmao.

yeah your right it isnt nice, but im only teasing him like how you guys are teasing me "some of us have a sense of humor :pfft: " right?

[holdenman]

please do, so i can imagine what it would feel like to cup your non existent bicep peaks

Come on man, how you gonna post the pic you posted of your arms, then have the nerve/ignorance to make fun of this guys arms. Making fun of peoples bodies is lame as f*ck, but then to do it when you have twigs for arms your self? WFT man. lmao.

yeah your right it isnt nice, but im only teasing him like how you guys are teasing me "some of us have a sense of humor :pfft: " right?

People dont even need to tease you though Ramy, most of your posts are a joke

[ramy]

Come on man, how you gonna post the pic you posted of your arms, then have the nerve/ignorance to make fun of this guys arms. Making fun of peoples bodies is lame as f*ck, but then to do it when you have twigs for arms your self? WFT man. lmao.

yeah your right it isnt nice, but im only teasing him like how you guys are teasing me "some of us have a sense of humor :pfft: " right?

People dont even need to tease you though Ramy, most of your posts are a joke

im glad you find them funny.

[Luigi]

hmm yea having fruits as your main carb source.... no ones gonna listen to you

although i do split my legs up hams and quads but i still feel stiff legs are for hams if your feeling it in your lower back your form aint right.

[rose]

Seriously, I dont want to have to start a new journal because of too many gay comments from you Ramy, come on..

Dude, I think it's too late, I couldn't tell whose journal it was anymore :doh:

[rose]

and no those pink things in the background are not mine lol.

Suuuuure :pfft:

Pull ups-9,8,6,5... Some more chin ups-4,3,2

Nice 8)

[holdenman]

Seriously, I dont want to have to start a new journal because of too many gay comments from you Ramy, come on..

Dude, I think it's too late, I couldn't tell whose journal it was anymore :doh:

It is getting a bit that way isnt it? Oh well.

[holdenman]

and no those pink things in the background are not mine lol.

Suuuuure :pfft:

Pull ups-9,8,6,5... Some more chin ups-4,3,2

Nice 8)

Hahaha, snapped! Maybe thats what bought on the gay comments :? Lol.

Yeh always in the past I have struggled to get good doms in by back, lats especially, but these certainly seem to do the trick

[rose]

Yeh always in the past I have struggled to get good doms in by back, lats especially, but these certainly seem to do the trick

Same. Try inverted rows too, they seem to target back bits that cable exercises miss. Recommend them. Guaranteed new muscles identified the next day :pfft:

I've given up on cable machines etc now.

[holdenman]

Wednesday, legs-

3 sets squats

3 set lunges

3 sets deadifts

3 sets leg press

3 sets leg extensions

Thursday, cardio-

30mins slow running

Friday, arms-

EZ bar skullcrushers 27.5kgx10 x3

EZ bar bicep curls 27.5kg x10 x3

Dips between 2 benches 15,13,12

Cable MC bicep curls approx 30kgx8 x3

Rope tricep pushdowns approx 30kgx8 x3

21s 18kgx3

10min cardio