finally u r doing barbell! time to put on muscle mass. 1st time with the incline barbell and doing 95 is impressive.

lol luckily i pulled 2 of my friends to join and train together on my chest day. if not i'll be dead ady. since i'm always training to failure

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where u buy ur skim milk? wat brand?

dont do 3x12. 6-10 reps shows the best repitition to stimulate hypertrophy. latest research, claim by milos sarcev. every IFBB pro uses 6-10 reps. most of the time 6-8.

do either 5x5 or 4x6. work the weights up till the last set.
1st set 50%
2nd set 70%
3rd sets 100%
4th sets 120%

those are effort percentage. by 3rd set at 6th rep, u shouldn't have the strength to do the 7th. by 4th set, use back the same weight, and drive your ass out

your pre and post workout meal is 4 hours apart?????

wow bro. u wana gain weight or lose weight? 1130 - 2000 8 1/2 hours no food?

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he just started to squat like uhm.. 2 weeks ago? lol

sunday morning u going? i'm going to squat. u can see my form and follow.

doing oly squats by the way

IMO pre fatigue/exhaust technique works best with super set. seperating them aint so effective anymore.

a spotter to me is just a sense of safety, so that you can push harder wihtout the fear of dropping the weights on you. especially on bench press. u need a spotter to train to failure.. but alternative like DBs will do fine.

mah 10 cents

holy hell yeah. i've seen those thousands of times. these people load up 2 and a half plates, half range of motion, then the spotter doing a half range of motion yates row too.

epic

skull crushers gives me pain on the elbow lol.

the actual name for it is French press.

so..
Skull Crusher = Above forehead
French Press = Over forehead

i do standing french presses wih EZ bar and narrow grip. very good isolation IMO. gonna try decline French presses later..

why dont you, for the sake of squatting, increase your poundages gradually for teh lulz. just add 5 lbs everytime u think its too easy. i'm sure u'll get 225 pretty fast

didn't measure? your arm size?

holy crap, your arm is the same as mine @@, mine probably smaller at 14 1/4 inch man. lol

wow dude? serious ah u?

lol.. what made u so damn angry? the rotten whey? lol