Yeah. It's accessory work meant to help your main lifts.

thx alot hope i see good result at the end of my cut

I shall add some of chest workout for you.
4. Dumbbell Pullover
5. Close Grip Push Up
6. You need barbell.

I'm on a program that works all body parts on the same day. But the program incorporate progressive deloads on the second and third day (non consecutive).

allpro's simple beginner's routine.

I know as long as I'm filling up my daily macros timing doesnt matter. But the thing is I consumed carb in my breakfast and lunch (rice) whereas I limit my carb intake in my dinner which also happens to be my post-workout meal. Is this doable, since the carb contribution is still kept, jz the timing is off.

Calories > Macros > Meal Timing



As long as 1) and 2) in-check, you'd be just fine

Do you guys incorporate the bar's weight on the smith machine? Or just treat is as 0 and just count them plates?

you mean olympic bars? I usually dont count the 2lbs, but idk about others.

The bar weight on the smith machine is 15 lbs. Different smith machine may have different bar weight but it should be stated on the machine.

Anyone know a place that sells (not-bad quality) belts?
Anyone know the price range for belts?

It can hold olympic plates. I asked the guys around there.. they just treat it as 0 weight lol. I found myself stupid then, I counted the bar as 20kg all this while thinking I'm squatting 40kg. Apparently, I'm not. I'm gonna have to reset my entire cycle with some adjustments to my programs.

I tried finding it on the machine. No labels no nothing. I'm still torn between cleaning up my weights with the barbell vs angled smith.

egonutritions.
check out their website for pricing.

it depends on individual la, I dont count the bar.
yknow, if you didnt ask about this question I wouldn't have realize that the bar was 20kg. it doesn't feel 20kg..and maybe cos I dont usually use olympic bars except for squatting.

This post has been edited by TechnoG: Apr 1 2013, 10:50 PM

most ppl include the bar in their stats. this is pretty much understood.

If it's the free weight olympic bar, definitely must count in. It's a big number, 20kg.


Ya I get that but what about smith's?

there is 2 smith in my gym, one of it the bar did feels like 20kg

another one feels like only 5kg

so it depends on the machine i guess

Mine is definitely not 20. Could easily lift it with one hand. Though felt more than 5. Ah screw it, I'll just continue my training till I'm strong enough to neglect the weight of the bar.

in that situation i will just neglect, i rather underestimate my lift, so that i can make myself feels weak and work harder

Yeah, but before that I'll try clean + jerk with 40kg for the back squat. But I can't do this for long, prolly gonna stall near my body weight and it's unsafe.

stay safe bro, clean + jerk requires technique, not just as easy as you see in the video and you do it, probly gona injured yourself