[quote]alablangy wrote:
Ok ill start with my workout:
Sat: Chest and biceps-
1: Incline bench 4 reps 12 10 8 6
2: Decline bench: 4 reps same
3:Dips or any other exe like over but mostly dips 4 reps 10 10 8 8
4: Any other exe for 3 reps
Biceps: stright bar 4 reps 10 10 8 6
2:dumbble wich I got sick from cause didnt raelly get any good reasults. For reps the same
3: Hammer or any other ex for 4 reps
Sun: Rest
Mon: back and trisceps and for arms
Back: start with chin ups wide hand for reps each rep about 4 to 5 sets all I can do
2: chin ups but diffrent hand posistion
3: Bent Barbell Rows 4 reps
4: 1 Arm Dumbbell Row for 4 reps 10 10 8 8
5: Seated Pulley Rows 4 reps but sometimes 3 reps 10 10 8 8
6: dead lift: 3 reps used to do for
Triceps: start with cabel Triceps Pulldowns for 4 reps
2: skull crusher My basic for 4 reps
3: Kickbacks, dips or one arm dubble the casule one for 4 reps
forearms 3 exe each three reps
Tuesday: Rest
Wed: Start with the same routine but with leg and shoulders exe on thurs
My food is about 6 meals
Break fast: Need to go to college very fast so I only eat 2 white eggs, serial and a milk. After 2 to 3 houres were Ill be very hungry I eat about 5 more white eggs with serial once again.
After 3 to 2 houres I eat brown rice and stead fish
After 2 to three houres I eat tuna with salad or sweet pota
After one houer I drink my whey protien 30 min before my workout with a banana or a sweet potato
Then once again protien shake then after one houer a grilled chicken or so or grilled beef
I know my english is crap so Im very sorry if any one didnt understand.
I was about 68 now Im 81 most of my fat is in my butt an legs. [/quote]
WHERE’S LEG DAY? WHERE’S LEG DAY?
One more of you irritating motherfuckers asks for help while they’re not doing so much as a half-squat and I’m jumping through my goddam computer and jamming a weed-whacker up your ass!
If you don’t do legs you’re not a fucking man. (I don’t mean that in a sexist way; girls who squat are totally men, just hot men that smell good with girls’ genitals.)
NO MORE!