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you are quoting a heck of a lot there.
[QUOTE]blah blah blah[/QUOTE] to reply to largefreakatzero.
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[QUOTE="largefreakatzero:1306253"][QUOTE="the_reverend:1306212"]I get a pinching feeling between my shoulder blades when I bench. someone said to change my grip to a narrower grip, but it doesn't seem to help much. my "routine" if you can call it that is that I go 1 day a week to "maintine" and 2 days a week to "improve". I want to try to do 20 minutes of cardio every morning and mix up running, burpees, cycling, etc.... but it hasn't happened yet. Tuesdays, I go 1) 1.5 miles running to warm up 2) sets of 10 lat pull down/set of 10 dips (repeat 3x) 3) sets of 10 butterfly like machine/reverse delts (repeat 3x) 4) sets of 10 that thing where you pull down in front of you/straight bar curls (repeat 3x) 5) sets of 10 pull down cable in front of me with each arm/inner flexors/outter flexors/hatchet chooper/each arm pull down palm down/each arm pull down palm up (repeat 3x) and then if I have time 6) sets of 10 deadlifts/(30 decline situps)/squats/bench press (repeat 3x) 7) max out deadlifts 8) drink alcohol on the other day I go (either thurs/fri/sat), I usually make something up like run a mile, curls, 3 different barbell freeweights, deadlifts, situps, something with the cablemachine, squats, stepping up on a bench and lifting a weight over my head and then repeat that til I either run out of time/can't breath/almost puke.[/QUOTE] ProTip: go 4 days a week and don't squeeze in so much stuff. Also, you're doing too much back work. You also have a chest, arms, shoulders -- don't concentrate so much on deads, pulldowns, rows, etc. So let's say you switch to a 4 day routine -- do something like: Mon - Chest/Triceps Wed - Back/Biceps Thursday - Legs Friday - Shoulders It doesn't have to be exactly that, but you get what I mean. Doing different body parts on different days allows more time for recovery, and hence growth. Finally, if you're going to Planet Fitness, stop immediately and go find another gym.[/QUOTE]
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