I do 3 just leg exercise ...

Back Squat, leg extension, leg curl.

Should be enough .... i think

I wouldn't know if it's enough for you or not, do you feel smashed after that? 3 sets of each? 15 sets in total?

walk like hanging around... squat i usually go for 12 reps then 8 for my workout set... 3 workout set for squat..

the rest 12 x 3

i really nid advice on abdomen....i wan 6 pack...wat should i do...

hahaha..ur fu#cked

u can always try air brush tho

Makes my shoulder ache when i go heavy but then it works for me.cant cheat much doing it.

me...front squat for half year ady

LOLed hard at this one. why is it so hard for them to read the stickies?

Stickies mate, seriously, read them. Or you're just going to get bulldozed over.

How you place your arms man? Conventional kind or Branch Warren Kind?

All right on the back mate?

I do 'em. Hits the quads better, I feel. Back squats have a lot more lower back element in them compared to fronts, IMO.

Branch Warren kind la.Not flexible enough to do conventional.plus don't feel safe doing conventional.like can roll off i feel.

cant go too heavy
my shoulder cant afford them.. i use cross hand

anybody on back today?

T-bar rows- 3 warms 5 working sets
Lat Pulldowns- 4 sets
Narrow grips lat pulldowns- 4 sets
Seated rows- 5 sets
Underhand lat pulldowns with cambered bar- 4 sets
Dumbell rows- 2-3 sets

Lots of volume! I like!

I did back yesterday, later today'll be chest!

im an avid volume practitioner

hows your chest workout looks like brah?

Jeez that's a lot of sets. Doin shoulders/abs today and back tomorrow. My routine:

Bent over bb rows
V grip pulldowns
Seated rows - two warmups sets followed by full stack sets of 12 reps until I fail the last set at 8 reps
HS plate machine pulldowns or db rows depending on availability
Deadlift - heavy, failing at 3 or 4 reps on the last set

The rest is usually 4 sets of pyramiding reps from 12 to 8 as weight increases.

solid workout, some times i vary between db rows and deads, depend on energy level on that particular week... btw, u got the high volume goin on too brah... 22 sets plus warm up...

Having such a bad start of the week, cant wait to get to the gym later to just forget about stuff for a little while. Back and bi's today.

At my gym, our dbs only go up to 60lbs. There's only so much you can row at 60lbs.

start lifting and stop mirin?

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Added on August 9, 2011, 1:16 pmnothing more therapeutic than the sound of irons clanging, sweat drippin, and yeah buddin" everytime u lift that weight...

This post has been edited by Alphaproject: Aug 9 2011, 01:16 PM

More like "Hi, boleh tak saya guna kejap" for this equipment, for that equipment. "Hai lo hai lo" ,nods and smile to uncle telling me stuff, "Tak de la, saje buat syok" at another uncle ask me to wear a belt if I go heavy on my tricep work. My goodness. Most of the time my cortisol levels go up even more. Hopefully, an empty gym tonight.