xphilx

there is no exercise that will release more growth hormones. that's a myth. compound exercises activate the smaller muscles, too - that's why people who are starting strength - or people who are doing strength training in general - should do them. and yes, you should do squats and leg exercises simply because it looks shitty if you only train your upper body.

Pull: Pull-Ups (wide) +7,5x5, +7,5x5, +7,5x5, +7,5x5, +7,5x4 Bent-Over Rows 75x7, 70x8, 65x8 Leg-Curls 42x6, 52x11, 52x7, 47x8 EZ-Curls 37,5x10, 37,5x7, 30x12 -> 22,5x10 + abs + rear delts + 30min cardio ahh, lovely progress.

you have your own summerhouse?

no, it's not. go down to the chest or forget about it. sure. like i said i'm just honest.

4 pack. it's not mine so i don't know.

i like it. thanks!

what are you trying to do there? it is ok if you have knee problems and can't go for full squats but the ROM you're doing there is simply useless... it reminds of the l&g quarter squats we had here a while ago. i don't want to sound rude or offensive or something like that but i'm always trying to be honest, so i have to say that the only thing that looks worse than your "squats" is your "bench press". you really need to work on both.

i was going to ask to same question. really nice video! i saw that you're having your mp3-player with you while training heavy and with free weights. most people i asked said that the music would more bother while training with free weights than help. do you squat/bench/etc. with music, too?

of course i had that "problem". forget about those idiots. !

cool to see a dc log on here. a really interesting programm and one i defenitely will try in some day in the future, although i wouldn't modify it.

http://i44.tinypic.com/sff72c.jpg blah.

what really helped me was this squat rx:

Push: Squats: 25x20, 45x10, 65x5, 80x1, 95x9, 95x8, 95x7, 85x7 Bench Press: 20x20, 40x10, 60x5, 70x1, 65x5, 65x5, 65x5 Dumbbell Shoulder Press 14x7, 20x10, 20x7, 18x6 Skull Crusher 25x13, 25x10, 25x8 Calve Raises (Leg Press) 170x20, 170x14, 170x10 + rotator cuff + 30min cardio progress! (love that word.)

okay, didn't get that. than it's not so shoking anymore. yeah i like that vid, too. i think it helped me pretty much.

http://www.youtube.com/watch?v=-EognI1gfYo the grip doesn't look good to me but except for that it's solid to me.

Pull: Deadlifts 65x5, 75x5, 85x5, 95x1, 110x3, 110x3, 110x3 Pull-Ups (close) +7,5x5, +7,5x5, +7,5x5, +7,5x4, +7,5x4 Dumbbell Rows 20x12, 35x7, 30x11, 30x9 Incline Dumbbell Curls 12x11, 12x10, 12x8 + abs + rear delts + 20min cardio it was too hot and i sleept not enough to go heavy on the deads. everything else went really well, progress everywhere.

If your fed allows you to bench without heels on the ground Have to say I'm enjoying the real lifting talk on this site recently, makes a nice chance from low-carb diets and tanning oil don't tell me you're benching 150kg with you feet on the bench?! i wouldn't be able to balance 80kg with my feet on the bench.

holy shit! i just woke up and checked in again to see what happened on vbb meanwhile and then i saw this mess in here. guys could you please read VEs last post and then calm down a bit?! @Octo: i never meant to be really offensive. my post was supposed to have a more amused than aggressive undertone. maybe i should have add a smiley or something like that.

best advice that can be given.

the best part is when you pull those 250kg like it's nothing.

that stupid leg press is right in front of your lower back!! looks pretty good to me as far as i can see it. where do you exactly place the bar at the high bar position? to me it always looks kinda painful when people use that position when squatting.

stopping at 90 degrees while squatting is probably the worst thing you can do to your knees.

i don't like the "straight ellbows" comment. that's something i never do.

it's pretty much how i do it, too. but i don't let my ellbows come that close to my body to isolate the chest a bit more.