[quote="Scorpion -]M15F1T[-":9bd05]WIN!!

But the presenter type guy is seriously gay¬¬[/quote:9bd05]haha yeah

I used to use a 4 but narrowed it down to a 3 day routine with all the different groups of the upper body. I don't do legs because I played hockey for 10 years so they weren't a priority really.

Day 1 is chest. Bench, wide chest, pec fly, cable curls(kind of like a fly only with cables) declined bench, and inclined bench.

Day 2 I do shoulders. Shoulder press, miltary press, shrugs(25 a set), anterior deltoids which is pec fly only reversed, and and a thing I just call the disco inferno because you pull up accross your body like the disco dance on a cable.

Day 3 I mashed arms and back together, because I dont really like doing back and your triceps get worked with most back exercises, so it's really like back and bicep exercises. I do dumbell curls, barbell curls, seated bicep curl that just works to inside of the bi, then this thing with cables where you make a macho man pose and curl your hands into your head like your flexing. Then lat pulldowns, chin ups, and back machines. I forget like all of the names but if you joined a gym they have pictures with all the muscle groups that it works right on the machines.

Do 4 sets of 10 for everything except the shrugs. It's a good routine because I eat whatever the hell I want and not really care.

I do the hammer ab crunch machine thing every day just for shits too. 25 x however many sets I feel like after the regular days thing.

why do 25 reps (i think you mean reps not sets) for traps? traps are like every other muscle in your body... 8-12 reps is ideal for building mass.. including abs

6 for strength.
8-10 for mass
10-12 for endurance.


AND if your flying threw your lifts like a Honda built motor.. then you can throw this whole concept out the window.

anybody got a bandaid cause im cut

lol gay but funny..

any recommendations to quick recovery/repair think I over did it on thursday and my arms are still aching.

Yer that happened to me one time when I was looking at the Girly thread.

creatine and whey protein are what we all use for fast recovery

Wolverines Healing Factor

I've been trying Muscle Milk lately after workouts.

Actually tastes decent. No creatine either, I want to stay away from that.

yeah, what are the affects of creatine? I dont think anyone has tested the long term affects yet?

There are no long term effects. Creatine is a naturally-occurring substance in your body. The only effect creatine supplements have on the body is bloating due to increased water retention. However, creatine ethyl ester (or CEE) eliminates this bloat. The bloat isn't even a big deal in the first place, just some people don't like how it looks because they want to look like they have 4% body fat immediately.

If you take creatine you have to drink a ton of water a day as well.

I just want some protein, I don't want to be worried about my water intake or cycling of creatine.

my friend drinks 2 gallons of water daily, hes big as fuck. but I think he got big because hes lacking in other areas. haha. he takes Protein and Creatine and has made very visible gains since november.