example:

set 1 - warmup light weight around 40% of your rough estimated 1RM.
set 2 - go up 10%
set 3 - go up another 10%
set 4 - go up another 10%
set 5 - go up another 10%
set 6 - go up another 10%
set 7 - go down 10%
set 8 - go down another 10%
set 9 - go down another 10%
set 10 - go down another 10%

Yes you are doing it right. Some people get into ketosis faster than other. You can do a carb day ONCE a week instead of every 2 weeks with that rapid ketosis. Just make sure on carb day to keep the calories in check (no more than 500 over maintenance for that day).

You need about 10 days of no carb before you get into ketosis if your body is stubborn. Also there is a possibility that the keto strips you bought are defective or were exposed to air or expired.

whats the proper form to bench press ? i usually just do flat back and it hurts my back like fuck pushing up

arc your back. keep your arms at a comfortable position.

http://www.youtube.com/watch?v=rJX5MKacR6M

Hi there Raynor.

im going to be attempting a 500 lb deadlift in the near future

how should i work up to attempting this weight? i mean on the actual day.


want to be warmed up / get my body prepped for the weight, at the same time dont want to waste energy on too many reps etc, thanks!

To get warm I'd recommend this:

5 minutes of LIGHT eliptical
1 set of 135 lb deadlifts for 5 slow and controlled reps
5 mins MILD stretching
5 mins full rest while maintaining warmth (hoodie or similar)
500 lb DEADLIFT!!!

Hey what are some good beginner ways to strengthen your neck? My wrestling coach tried to help me build mine up but all of the exercises he suggested were too intermediate for me to do with proper form I think, do you know any basic exercises? I've tried bridges but don't even think my neck is strong enough for that.l

This post was edited by wanteddead2 on Mar 21 2012 11:41pm

So yesterday i injured my elbow....It seems like a strange injury i was even surprised by it but im looking for advice on what it might be. I have made an appt to meet with my doctor next week but for the moment im baffled. Yesterday i was working out it was my first day back in the gym from spring break so i hit it hard with a full body workout. I did a warmup jog and stretched my legs HOWEVER FORGOT TO STRETCH MY ARMS. Then did 9 sets of chest (bench/ incline / decline) then hit my tri's with 3 sets of weighted dips. I did some tri extensions ect then did shoulders / squats and finished off with some pullups and deadlifts. When i got home several hours later i layed on my bed and reached for my light and noticed a slight discomfort in my elbow when i extended it fully. there is a quiet popping sound and a tiny bit of discomfort. Otherwise i feel nothing and wouldnt know that my elbow is injured. There is no sharp pain at all just discomfort. I am taking a mluti and omega 3. Also started taking MSM in hopes it would help my joint.



Edit the discomfort is in the back side of my elbow im assuming its the bursa becoming inflamed from over working? What are good ways to prevent this lol obviously stretching but what else? Im really hoping this injury isnt worse than what im thinking. I can tell something doesnt feel right when i fully extend my arm.... Not good.

This post was edited by nikky on Mar 22 2012 12:45am

Ha! Cool!

Totally not what I was expecting! I'll let u know how to goes..