9

1/4/2006 2:42:17 AM

Quote :

"Does anybody have site where I can find like a new 9 week program "

give a program 6 months if you want to see if it works or not, not 9 weeks. and on that note,

for strength:
http://www.ironaddicts.com/forums/forumdisplay.php?f=63

for mass:
http://www.ironaddicts.com/forums/showthread.php?t=3288&highlight=doggcrapp

1/4/2006 9:07:43 PM

ran some til my leg hurt. not sure why.

did some chest and triceps.

was thinking about basketball, but i look like a retard shooting after doing triceps

1/5/2006 12:03:15 AM

^^Thanks for the site! Lot of good articles on there.

1/5/2006 12:51:45 AM

Schweet, just bought a 10lbs bag of Protein and 4 Shakers for $60. FREE SHIPPING TO BOOT!!!

1/5/2006 12:20:15 PM

Front Squats
Leg Curls
Arm Curls Straight bar
Tricep Pullovers Straight bar
Reverse hyper back extension
Lunge walks
Plate walks
Clap Pushups

---
Abs Circuit:

Knee hugs
Crunches
Leg raises
Crunches
V-ups
Crunches
Bicycles
Crunches
V-ups
Bicycles
Crunches
Bicycles
Crunches
V-ups
30 second Crunch hold
Ab Stretch
V-ups
crunches
Alternating sit-ups
V-ups
30 second Crunch hold
Ab stretch

1/5/2006 3:39:17 PM

http://www.getigf.com/

here you go chris. as far as I know there is no way to test for it, and it's not a steroid.

1/5/2006 4:10:17 PM

fucking steroid freaks

1/5/2006 4:11:03 PM

it's not a steroid.

1/5/2006 4:15:41 PM

My new template is complete.

1/5/2006 11:56:10 PM

ran for 1.5 miles
did some back and biceps and some legs

1/5/2006 11:57:22 PM

Quote :

"Reverse hyper"

Wish my gym had one

1/5/2006 11:58:15 PM

yea i didnt know what the hell the machine was for until i was instructed on how to mount it

1/6/2006 1:24:25 AM

Its a great machine. I don't see why more gyms don't have one.

1/6/2006 11:41:30 AM

what is a reverse hyperextension machine?

1/6/2006 11:46:24 AM

Quote :

"Reverse Hypers: this exercises is regarded by many strength coaches as being the best lower back, hamstring, and glute exercise. This is because it allows you to train all these muscles in unison. This is important because these muscles of the posterior chain are the same muscles responsible for running and jumping. This is performed on a special bench invented by Louie Simmons of westside barbell club. This exercise is also being use for rehabilitation purposes for those with back problems or herniated disks. This is because the bench decompresses the disks when the weights are in the midpoint position. To perform this exercise, there is a strap the wraps around your ankles. You jump on the bench with your face down. your entire torso is supported by the bench. This allows for your legs to hang down at a 90-degree angle. You perform the movement by contracting your glutes and raise you legs up to a horizontal position. At this point you try to contract your glutes and lower back as tight as possible. Then you lower the weight past the 90-degree starting point to a position where you ankles are in alignment with your head. This is the point where the disks are stretched apart to allow fluid to enter the joints."

1/6/2006 12:30:12 PM

Quote :

"Reverse Hypers: this exercises is regarded by many strength coaches as being the best lower back, hamstring, and glute exercise"

Anyone who can say that there is a better exercise than deadlifts or good mornings for those muscles has no business with the title of "strengh coach".

1/6/2006 1:04:35 PM

Quote :

"This is because it allows you to train all these muscles in unison."

Its an awesome exercise. Nobody is saying it replaces DL's or GM's. Look on the internet and you will find an assload of information of people who use them. Anything invented by Louie Simmon is fine by me

1/6/2006 4:55:22 PM

good mornings train those muscle groups in unison, and every Westside barbell training log I've ever read utilized good mornings for deadlift and squat training, not some fancy machine. I'm surprised they would even let their name be associated with a machine lift, since a lot of them don't even like the concept of training with Smythe machines or leg presses.

1/6/2006 5:01:59 PM

I hope there's someone at the gym I can get to spot me. maybe I'll just do dumbbell work instead

1/8/2006 11:22:21 AM

haha hell nah them shits arent better than squats and powerlifts

i dont even regard it as any leg workout and neither does my strength coach, its considered one of the lower back excersizes i do

it is very good for the back it seems to get the lowest area of the lower back

[Edited on January 8, 2006 at 2:27 PM. Reason : g]

1/8/2006 2:26:15 PM

it's time to knock out leg day. I'm still scared of the thought of a 20 rep squat with 315, so maybe I'll save that for Friday.

1/9/2006 6:41:18 PM

baonest and i were supposed to meet at the gym at 5 today

i still havent left

1/9/2006 6:45:36 PM

I don't think I've ever been this sore after a workout before, and I only did 4 sets total today. Hopefully I'll be able to walk normally by Wednesday for my pre-bid meeting.

1/9/2006 7:32:33 PM

we bout to roll mang

1/9/2006 8:38:30 PM

damn. 2+ hours of fucking basketball.

got there little after 9. was 11:30 when i sat down on a machine.

my feets is swell

1/10/2006 12:42:11 AM

Day 2 of the new program. I'm sore as fuck from yesterday

1/10/2006 2:10:05 PM

dont be the catcher then fag!

1/10/2006 2:14:59 PM

what program did you decide on Restricted?

it's time to go knock out my cardio bridge day.

1/10/2006 5:51:05 PM

Its a modified WSB routine.


Where can I get chalk around Raleigh? I don't feel like ordering it off the internet because I need it for tomorrow.

1/12/2006 12:21:05 PM

stop being a pussy and work on your forearm strength

1/12/2006 12:25:41 PM

I'm quickly running out of dumbbells at my gym that are heavy enough. might be time to venture elsewhere.

1/13/2006 6:45:24 PM

i have a good 5 mile run today..

i need to start hitting the weights though and get some strength back though..

1/13/2006 10:11:10 PM

ooo a woman hitting the weights

i wish you the best!

1/13/2006 10:12:23 PM

im taking this run conditioning class. ima run this class.

hah, get it

1/15/2006 2:51:27 PM

ME Bench Day

1/16/2006 12:11:33 PM

you've only been on WSB for a week now. how can you already be on a ME day? I'm pretty sure you're supposed to gradually lower the volume over a month or so if you switch from high rep high volume to WSB.

1/16/2006 12:13:16 PM

Quote :

"Its a modified WSB routine."

Not exactly a full WSB routine. Not a ton of gear involved. I will PM you the link if you would like

1/16/2006 2:29:32 PM

sure, send me a link for it. Is WSB the program that advocates never wearing a lifting belt when doing squats and deadlifts?

1/16/2006 3:34:58 PM

wooo.

6:56 mile in run conditioning.

wasnt expecting to run today. but we met at the track.

1/17/2006 1:18:24 PM

major work going down tonight

abs class at 515

then all sorts of benching shit

other lifting to be done as well

holla black

1/17/2006 3:15:28 PM

nothing but cardio for me this week

1/17/2006 4:05:27 PM

milk is for babies. when you get older you drink beer.

1/19/2006 5:54:25 PM

time to start lifting heavy again next week.

1/22/2006 2:46:55 PM

HEY I THINK ELOOSIS WORKS OUT REGUARLY!

1/22/2006 2:48:08 PM

that's what you get for thinking, kid.

1/22/2006 2:50:00 PM

it's what i pay the university to force me to do.

1/22/2006 2:55:50 PM

Almost time

1/23/2006 4:39:23 PM

I hope the new years resolutions will be forgotten by next week so that the crowd will finally die down.

1/23/2006 7:52:10 PM

set em up

1/23/2006 7:54:18 PM