so you basically just do arms and chest?
I only do barbell rows for back, and cardio
What other body parts are there to work out ?
I do
Triceps, traps, forearms, biceps, chest, shoulders
edit: i dont know why i didnt put the traps exercises in, ill edit it in lol :picard:
legs and core exercises are important too
Thats why i do cardio, im 12-13% body fat, ill get under 10 and have abs n shit, i cant get arms/shoulders/chest from dieting
If i don’t have decent abs by the time i reach my goal, ill start doing ab exercises
my job is all physical labor as well
thats a pretty pussy workout… jk
My Workout’s with every muscle group, 2 or more warm up sets(first exercise of the muscle group im targeting), then 4 working sets, progressive overload. I try to stick to 4 working sets last set probly failure.
DECLINE: 8 reps if its easy i add more weight until the last set(4th) i fail/forced rep @8reps.
INCLINE DB’s, same way but no forced reps, only 8 reps from only me! 4 working sets.
Some type of chest fly exercise. same as how i do incline’s, no forced reps. ( i try to save my shoulders)
Then super set my bi’s and tri’s, 2 different workouts for each muscle. same i aim for 8 reps, if i get it easy i go heavier. 4 working sets.
I do this with deadlifts too, but i warm up way more, and basically my Back day is Deadlifts, a pull down, a row and then superset bi’s and tri’s, sometimes i do my abs too, but i try to do legs, shoulders and abs for my leg day.
word, thats basically what i am going for. I got checked last year and was at like 17%. Ill get checked tomorrow and see where I am at.
I would get yourself a pair of calipers, theyre only 6$… i was at about 16-17% 4 weeks ago
down to 11% bodyfat as of 20 minutes ago! Tryin to get under 10 is gonna be tough. Doing cardio twice a day every day and being at the mma gym 3 to 5 times a week is deffinitly the reason why. I was 15% 2 months ago.
i don’t know why i lost so much so quick…
same spot, same time of day
edit: Just did it again. Got 2 different readings just by moving the calipers to the right or the left less than an inch. So going at the same spot im at a little under roughly 16% … so i lost about 1%
you saw the freshmen year pic haha no idea why but as soon as sophomore hit I started lifting and gained about 25-30 lbs of muscle in like a year. I was 155 ish then now im 170. heaviest i ever was was 186 last january but im cutting up a little bit for summer now
yea lol, that was indeed the picture
I wish i would have started working out in like september, i would probably be where i want to be for june time
I might get there but who knows. I was able to add 15lbs to my bi’s and almost 35lbs to my triceps. even though i was maxing out last week
Right now im about 6’1/6’2ish and 185-187
:lol: FML I’ve got to start eating well. A guy at work asked me if I’ve been working out, a dude at the gym asked me for advice on lifting heavy weights when I was squatting 225, and last night my wife glanced at my quads and went “holy shit your legs look like tree stumps!” (she meant tree trunks I think). Moral of the story is I’m getting bigger and looking better… Yet I’ve still got a spare tire. 
ugh, i cannot run before working out. IDK what it is, I used to do it but I just feel like absolute garbage now. not sure if I am going to puke or shit my brains out. Tuesday I will try running last.
always do it last
Don’t lift weights and alter your diet from what a caliper tells you. A really good bodyfat analysis is done underwater, not with calipers, and most people don’t accurately use them anyways.
Go by what the mirror tells you.
Some peoples bones are slightly more dense which would make them seem to have much lower bf%. They can walk around proud saying that they are 9% bf, without a visible ab in sight or a vein anywhere in their forearm.
Yeah, in my nutrition book it says best way to get your bf% is underwater testing. Basically they weigh you before you go in water, and then weigh you underwater. Because fat floats on top of water you weigh less and it can be calculated for bf%
Has anyone used Liquid Clenbutrx Hardcore? I’m looking for a thermogenic to add to my routine.
proprietary products make me 
I use chromium, EGCG, and as much as i’m contradicting myself, REDuction from controlled labs.
proprietary FTL.
It has to do with how much water volume your body displaces when you are submerged. They weigh you in a special tank and measure how high the water level goes when you are dunked. The fatter you are, the more water you will displace at any given bodyweight.