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How did YOU work out today?? Yes..YOU!

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Sickpuppy: What's a lockout?

Anyway here's mine:

Squats 3x8 (my squat arm is terrible)
calf raise 3x8
quad extension 3x8
hamstring curl 3x8
rear leg extension 3x8
outward lateral leg extension 3x8
inward lateral leg contraction 3x8
leg raise 3x8

here's a question: When it comes to doing pecks is there a way to targer the center of the chest (inner part of both pecks)? Basically where the collar bones meet but 2 inches down?

and another: Is there a way to target the ass aside from squats and repeated "ass clenching"?

Edit: spelling
 
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A lockout is like a half-deadlift from the pins.Excellent workout for traps and entire back.

Dumbbell flys are good at focusing on that part of the chest.Make sure you suppinate your wrist at the top of the movement and lock your arms out.
A good pec-deck machine will also target this area.Try using less weight and keeping your arms straighter.

I do squats for my glutes.Mine grows too easy if i'm not careful.

I dig your routine.I also use really heavy weights and lower reps.I'd probaly save the calve raises for last instead of interupting my leg workout.
 
I'm still fairly thin about 5'10/5'11 and only 130, so that area may fill in more when I put on more mass (I use a good peck deck right after bench). I'm assuming both dumbbell fly's and a peck deck are equally efficient, or is one better than the other?

I've already had a few comments about the size of my arms increasing so that's a plus after only about a month of intense lifting.

Here's another area I have a problem targeting: That little muscle on the outward lateral side of the elbow (if you have the elbow making a 90 degree angle). I'm guessing that will fill in with more forearm work?

If I'm feeling really masochistic I'll hop on my stationary bike after a lower body routine and load up the resistance and ride until total failure, repeat 3 times. I can barely climb the stairs after.
 
I personaly get better results from dumbbell flys,but usually I do both.

That's just the outer head of your tricep.What i've learned over the years is that say when your doing tri extentions, when your elbows are completly bent at the begining of the movement and your getting ready to press the weight. During the first part of that exercise your using more lower tris,as your arm straightens you incorporate more of your upper tris. I guess my point is always get full extention when working tris.:\
 
Today was my light day, just abs:

weigted crunches 3 sets
weighted oblique crunches 3 sets each side

Hit the driving range for an hour (if that even counts).
 
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well today i went to bally's and did my usual routine
i like going on sundays and weekends because its EMPTY

so i get there and hop on the bicycle for 7 minutes
then i hit the bench press a few times about 6 sets
then shoulder shrugs about 3 sets
then lat row 3 sets
triceps 3 sets
biceps 4 sets
calves 5 sets

plus a dose of creatine and protein shake- i should be lookin like rambo in no fuckin time :)
 
FUCK! I swam a 3k two days ago, rode my bike home from the pool and fell. broke my collerbone.
GOD DAMN IT ALL TO HEZZLLZ!

grrrrr.. sorry I ampissed. I just hope i can get on the stationary bike in a week or so.

anyone busted a collerbone?
 
I've broken my colloarbone twice playing football in highschool.Aggrevating more than anything.I had to where this brace that held my shoulders back all the time and it really stated to stink after a while.Even after i'd wash it 2 hours later it'd smell like a Hatians ass.
 
Bloody hell. Thanks for the info...looks like the pool will be out for awhile. Bummer, I was swimming 2 miles a day.

Anyy lasting problems? Or was your recvery full?
 
Gary Gnu said:
Bloody hell. Thanks for the info...looks like the pool will be out for awhile. Bummer, I was swimming 2 miles a day.

Anyy lasting problems? Or was your recvery full?
Click to expand...

Yeah,it's 100 percent now.Just make sure you wear that thing that keeps your shoulders back or you'll turn into a Quasimoto.

Yesterday I worked shoulders.
Lateral raises-10-12X4
Rear lateral raises-10-12X4
Behind the neck presses-8-10X4
Upright rows-8-10X4
 
A Quasimoto. hahaha.

Chest and arms again today, next time I'm going to add a few new ones for forearms and another for upper triceps.

After my terrible hangover on the weekend I needed it. No more drinking for a while.
 
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