what would you say is the best tricep isolation exercise? I'm really feeling it in the triceps after some skullcrushers.

Hey Raynor,

I recently started working out fulltime, I played various sports throughout highschool but I've never actually done strength training/weight lifting on a daily basis like I do now.
I started about two months ago and have gone 4 times a week.
My purpose of going to the gym is to build up enough endurance/strength to maintain myself above-average from the Canadian Army Reserve Forces group starting up Spring 2012.
My ultimate goal is to work my body to the likes of Yoshihiro Akiyama, the UFC competitor. Not looking for ridiculous muscle mass but more slim, cut muscle build and reduced body fat.

I'm 6'0 185lbs, 20 y/o, Asian, with moderately thin build overall with the exception of my torso.
My schedule with school/work won't allow me to go to the gym for more than 4 days.
My currently routine is as follows:

Day 1
Chest/Triceps

Incline Bench Press
Incline Chest Flies
DB Press
Bar Dips (Don't have a declining bench to do declining bench presses)
Bench Dips
Tricep Pulldown

Day 2
Back/Biceps

Deadlift
T-Bar Rows
DB Rows
LAT Pulldown
EZ curls
DB Bicep curls

Day 3
Legs/Abs

Squats
Leg Press
Calf Raises
DB Lunges
Leg Raises
Weighted Sit-Ups
Alternating Sit-Ups
Planks

Day 4
Shoulder/Traps

DB Shoulder Press
DB Front Raise
DB Lateral Raise
Machine Lateral Raise
DB/BB Shrugs

Could you help me create a 4 day routine that is suitable for me?

Thank you!

pure isolation should be done one arm at a time.

in order to do this, I recommend cable kickbacks or single arm cable pulldowns.

Your 4 day routine looks pretty good...what is wrong with it?

secondly, I need to know your diet....diet is literally 90% of your gains...if you have a subpar diet, you are likely not going to see results even with a good workout routine.

Hey Raynor,

I have recently changed my diet. I used to consume probably 2-3 sodas a day and eat fast food at least 3 times a week.

For the past month I have stayed away from these, but I have lost 5lbs... when I am trying to GAIN weight.

Can you give me some healthy sources of food that I can eat in bulk to put on some weight?

http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=382849091
Bulking diet approx 4,500 calories

Hey that's my diet! Haha

It's pretty damn tasty!

yes! lol...I kept it because it's a good 4500 cal diet for anyone who enjoys eating ;-)

how can i increase my phyiscal endurance , for throwing punches and shit..................and going that extra distance, sucks because i have to deal with fucking 2nd hand smoke all day and all fucking night every fucking day fucking bull shit

Best way to increase endurance is generally a combination of long distance running, short distance sprints (wind sprints or suicides), and HIIT cardio. Alternate these each day, 6 days a week. That means you should be doing 2 of each per week. In addition to this, you can substitute any of those with the equivalent pace of swimming.

The better your cardio endurance, the more apt you will be to maintain a proper heartrate and oxygen level in a stressful situation.