Thank you.

Those are two different exercises. Hex Bar Deadlifts are MOSTLY for legs, whereas regular deadlifts are generally a blend of legs/back, or can be done for mostly back if straight legged.

Would you change anything about these workouts? Theyre over a 4 day period

Biceps and triceps

bicep curls
laying down skull crushers with dumbells
barbell curls
tricep pulldown
hammer curls
rope pull downs

Shoulders and core

military press with dumbells
upright barbell row
side dumbbell raises
front dumbbell raises
Cable rear delt flyes

Legs

squats
lunges
stand up calf raises
hamstring curls
leg extensions
sit down calve raises

Chest and back

Bench press
lat pulldown
incline bench
Seated row
that machine thing where you bring the arms together for the chest
Also do 2 other exercises but don't know their names

For my chest and back I don't always seem to feel it much and feel it more in my biceps and triceps. I keep my back pinched and chest out for the exercises and always pinch my back when I do back workouts. Is it posible my body just hasn't evened out and maybe my chest is stronger than my arms? Or is that silly.

Also would using dumb bells be better than the bar for bench presses?

Thanks!

This post was edited by yodakon on Nov 7 2015 12:48pm

Hey there. Everything looks good except for the following:


1. Need to add deadlifts. You can either do them on arms day if you want to train back 2x per week, or add them on back day, which might be exhausting with the already long chest/back workout.

2. Need to add more overall chest (possibly 2x per week) in order to stimulate chest growth. You can do an extra series of bench press, and DB incline press on Shoulder day to compensate for this.

3. For your existing chest day, it is possible that you are not holding the bar correctly, or keeping your arms in a proper position. If you feel that your arms are working and chest is not, make your grip wider, and tuck your elbows in. Try using a suicide grip and see if this helps as well. Furthermore, make sure the weight is just below nipple line when doing any type of press, except for incline press, which should be just above nipple line.

I've talked to a few people and they're saying I should switch my workout to biceps and back than triceps and chest the next day. Maybe I'll do that and add deadlifts to back than?

I did chest and back 2 days ago and my form seems to be solid according to a few people who I believe knowledgeable around the gym

Also I'm looking at my meal and they're saying I need to improve it

I'm 6'0 165 pounds

Currently it's

Breakfest
2 eggs <-----I hear oat meal is way better for Breakfest...should I remove the eggs for oatmeal?
Fruit smoothie <----there's lots of sugar in it since it has strawberries, apples, and a banana.

Mid morning
Protein shake
Activia vanilla yogurt <----switching to Greek once I'm done this container

Lunch
Sweet potatoes
Chicken

Mid day
Nothing right now, I need to find some maybe nuts? Or something?

Supper
Brown rice and chicken <----told yesterday that I need to add red meat at least twice a week, is prime rib the way to go? Should I only replace that twice a week?

Go to gym

After supper
Protein shake

What can I add after mid day and after supper? I'm told I need to eat 6 meals a day.

As far as food goes I have no allergies but I'm not a big fan of veggies. Anything you say will be a great help!!!

This post was edited by yodakon on Nov 9 2015 11:03am

what are your top picks for veggies that are commonly available? (i use CL Orange Triad + CL greens powder + vit c + vit d supplements)

and if you know which veggies aren't particularly nutritious / easily replaced by vits, that would be helpful so i dont go out of my way to buy them

This post was edited by carteblanche on Nov 11 2015 11:36pm

SEE ABOVE BOLDED replies.

Kale, Broccoli, Collard Greens, Asparagus, Escarole, Spinach, Green Beans, Chard, Brussel Sprouts, etc.

Green veggies are typically the best things you can get. Other veggies such as onions, carrots, etc. are all also good. Your really can't miss.

Tyvm!!!!

i've never been able to get my cast iron pan to be non-stick. i use it for cooking things that dont need super nonstick (meat / veggies / pizza / grilled cheese / etc) but i won't dare try eggs on it. i've been following the manufacturer's instructions (350F in the oven). i used to use vegetable oil, now i use avocado oil. i see some comments to put it in the oven 500F for an hour, even if it smokes. how would you recommend seasoning a cast iron pan?

i use my 12'' with high sides, but it's so heavy i'm worried it's gonna hurt my wrist if i'm not careful. wanna order a 9 or 10 inch, but i really wanna get this nonstick coating down before i buy another one.

This post was edited by carteblanche on Nov 14 2015 03:15pm

i'm looking to reorder the fiber bars you recommended a while back, and i noticed whole milk powder is one of the ingredients in their blondie bar. should i avoid it? or do companies use a different kind of milk powder compared to what consumers get in the store?

http://www.nugofiber.com/blondie-bar.html



looks like they rebranded from gnufoods to NuGo, but i think it's the same thing

This post was edited by carteblanche on Nov 15 2015 12:24pm